If you want to effectively manage your weight, shed some unwanted pounds, or simply improve your physique, portion control and nutrient balance are the keys to reaching your goals. The importance of portion control is not simply a matter of having the willpower to stop eating or denying yourself and remaining hungry. Thankfully, there are actual methods of eating that will create a feeling of fullness, promote weight management and weight loss, and improve energy levels. The secrets all lie within the tremendous importance of nutrient balance.

Nutrient balance refers to the amounts and types of carbohydrates, fats, and protein in a given meal. If you can succeed in eating a little bit of each at every meal, assuming they are the healthy kinds, your road to weight control becomes incredibly easier. In fact, achieving the right balance makes counting calories much simpler, since you’ll be shifting the focus towards beneficial nutrient ratios This is about teaching your body to know when it’s had enough food, teaching it to raise your metabolism, and teaching it to use those calories for energy, not for another layer of fat.

Since loading up the calories over two or three meals a day is a sure ticket to increased fat storage, you must eat multiple, small meals a day. Five meals a day should be the goal, starting with a healthy breakfast. Eating breakfast, and eating often, are two monumental necessities to raising your metabolism, allowing you to burn fat calories throughout the day instead of storing them. As for those five meals, each and every one of them should contain roughly 25% of its calories from a high quality protein source, 50-55% from slow-to-digest carbohydrates, and 20-25% grams from healthy sources of fat.

When choosing protein-rich foods, strive for high-quality sources such as egg whites, fish, lean meats (avoid processed meats), poultry, and soy. Lentils and beans are also a good source of non-animal protein as well as being valuable carbohydrate foods. For convenience, consider using a protein powder supplement or meal-replacement drink with whey protein. Whey is the highest quality protein available, easily digestible, and mixes well with most liquids. Mix it with some low-fat milk and add a piece of fruit, and you’ve got a quick and convenient meal.

Carbohydrate selection can be tricky, so it’s important to read labels. It’s almost easier to find the bad ingredients on a label and eliminate those foods, so be on the lookout for these fillers: high-fructose corn syrup, enriched flour, simple sugars, and corn-based products. These ingredients are typically found in white breads and pastas, chips, sugar cereals, breakfast and cereal bars, high-calorie yogurts, and sodas. Instead, seek out whole grain cereals, pastas, and breads. Fruits and non-starchy vegetables (minimize corn and potatoes) are a great complement to the protein sources listed above. Oatmeal, barley, and brown rice with vegetables also make good side dishes.

As for fats, you’ll only be eating a little with each meal, and if you choose the right protein and carbohydrates, you’ve already done most of the work. It’s as simple as checking food labels to avoid foods high in saturated fats, and sticking with lean meats. Cook with healthy fat sources such as olive oil, and avoid heavy dressings and sauces. Fish such as tuna and salmon are good sources of healthy omega-3 fatty acids, which promote improvements in heart health, brain function, and metabolism. Finally, avoid trans-fats, which are now considered the most detrimental type and a major contributor to cardiovascular disease. These are found in most products with “hydrogenated” or “partially hydrogenated” on the label, and in processed and fried foods.

Weight management can be made easier with proper nutrient balance. Put these simple tools to good use, and you can expect improved energy levels and more efficient weight control. Research even suggests that balanced eating leads to improved mood, concentration, and brain power - so get started today!