Weighing and Measuring Basics

Weighing and measuring is the only way to know the exact quantity of what you’re eating, both in the distribution of your macros (protein, carbs and fat) and total calories. The good news is you don’t necessarily need to weigh and measure forever – eventually you’ll have a good habits in place and calibrated eyeballs that help you meet your weight management and performance goals without the constant measuring. But you can’t skip the weighing and measuring step! Remember, if you’re not assessing, you’re just guessing!

Why Weighing and Measuring is Not Weird.

E.C. Synkowski, aregistered dietician and founder of the Three Pillars Method Nutrition Program,says:

“Weighing and measuring gets a bad rap. It shouldn't. A lot of people see it as "unnatural" or "unhealthy." But so is the modern food environment. It's precisely that environment that makes weighing and measuring such a valuable tool. It's not appropriate for everyone, and you don't have todo it forever. But as a nutrition education? It's better than any study, podcast, or trendy diet protocol. It shows you exactly what you're eating — the calories, the macros, the portion sizes you've been guessing at for years. With enough practice, you build the knowledge to step away and maintain your goals without it. It's not a permanent approach. It's a tool. And when applied correctly, it's the "hack" most people were looking for all along.”

You only need two things to start.

If you’re new to weighing and measuring, there are only two things you need. First is a digital kitchen scale with a “tare” button, and the second is way to record your data. You can use the old-fashioned paper and pencil method, or find an app (there are many free apps out there – I’ve used MyFitnessPal).

Then start small.

My recommendation is to just practice weighing, measuring and logging with either one meal or one type of food. It’s easy to get overwhelmed at the beginning!  Don’t set any targets yet, just start gathering data on what you’re currently eating. You could:

-      Just log the weight fruits and veggies (this is where we start with our in-house nutrition program – we are a Three PillarsMethod Affiliate!). Only weigh the parts you eat (no peels, seeds, pits or cores).

-      Just log your protein, though this is a bit more complicated. If you’re taking your own notes, you would need to figure out how much protein is in what you’re weighing (most protein sources have water weight, fats and even some carbohydrates. For example, 113 grams (4 oz) of chicken breast has about 25 grams of protein, not 113 grams.) If you use an app it will do the math for you.

Do this for a few days to a week to get the hang of it. Then compare what you ate to consumption levels that are generally recognized as supporting good health and nutrition. The Three Pillars Method recommends getting as close as possible to 800 grams of fruits and vegetables on a daily basis, and to consume .7 grams of protein per pound of body weight (if you weigh 150 lbs, you’d need 105 grams (150x.7).  How do your meals compare? If you come up short, look for places to add more fruits and veggies and protein. Can you add an egg-and-veggie scramble at breakfast?  Greek yogurt with fruit for lunch or snack?  A big salad with dinner?  Start small – layering inhabits little by little is easier to stick with than trying to do everything at once.

Nutrition can be simple, but simple is boring.

And then comes the really hard part. You need to keep doing this over and over and over. Good nutrition is basic and boring. Fruits, veggies, and protein first, then everything else is added in levels that support your goals (weight loss/gain/maintenance, athletic performance, etc). Can you have pizza, chips, candy, and other treats! Of course – you need to enjoy your life. But remember, not every meal is a party –a breakfast of oatmeal, eggs and a banana is the norm, not the exception. Save the trip to IHOP or First Watch for special occasions.

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