How to Portion Control (How to Lose Weight with Portion Control)

A LEGO holding some seafood, which looks like a big portion size.

It’s time to learn how to portion control!

There are all sorts of “tips” and “tricks” out there, but today we’re going to show you the best method.

What makes me so confident?

For many of our Online Coaching clients, we create portion control strategies for weight loss that don’t suck. Today, we’ll share them with you too!

No shame, no judgement, just results! Learn more about NF Coaching.

Here’s what we’ll cover:

What are 5 methods for portion control?
How to learn portion control (the best method)
What is the Correct Portion Size Part 1: Protein and Vegetables
What is the Correct Portion Size Part 2: Carbs and Fats
How to use portion control containers and plates
How to control portion sizes when eating out
How to portion control for weight loss (Next steps) read more

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The Flexitarian Diet Plan: The Ultimate Beginner’s Guide to Semi-Vegetarianism

That LEGO is going to need to eat those if he wants to be a flexitarian.

It’s time to explore the Flexitarian Diet.

You may have questions like:

What is it? 

Why’s it so popular? 

Will it make me more flexible?

The answer to that last one is “nope,” but the others we’ll explore today!

Have no fear, you’re in good hands.

We analyze different diets in our 1-on-1 Online Coaching Program, so you’ve come to the right place to learn all about semi-vegetarianism. 

Is the Flexitarian Diet right for you? Maybe! Let our coaches help you decide.
read more

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The Ultimate Resistance Band Workout: How to Train With Exercise Bands

Today, we'll teach you everything you want to know about resistance bands.

Let’s start training with resistance bands!

Whether you just got exercise bands in the mail from Amazon during quarantine, or they’ve been sitting in your closet since the 80s, you’ve finally decided it’s time to learn how to use the darn things. 

Either way, you’re in the right place! 

After all, we’ve been specializing in home workouts since 2009! Today I’m going to  provide you with a full-body routine you can do with any resistance band, anywhere.  read more

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Suprise Discovery to ‘Get in the Zone’ Faster…

Sometimes it takes a shake-up of some kind to generate modification. Just recently, I might have inadvertently done this myself……


Being effective, reliable, organized and routined is at the core of development. I whole-heartedly think this.

However, it’s likewise a double-edged sword. Doing the very same things, strengthening what you currently understand to be real is self-limiting. After a current discovery, this paradoxical problem has actually offered me much to think of! Here’s what’s occurred…… read more

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How to Eat a Plant-Based Diet: A Scientific Look at Going Vegan Safely

So you’re interested in eating only plants, eh?

Well, you’ve come to the right place to learn all about it. I’ve seen many people over the years have success with a Plant-Based Diet.

Truth be told though, I’ve seen many people also struggle with it too.

(After all, donuts are “plant-based” and pizza just got declared “a vegetable”).

There is definitely a right way and a wrong way to embark on eliminating animal products from your diet.

Today, I’ll share with you how to safely and correctly follow a plant-based menu and still hit your goals. read more

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5 Lessons Learned From a Skinny Nerd Deadlifting 420 Pounds

I did it.

I proved somebody wrong on the internet!

I assume the internet will be mailing me a gold medal at any point this week, but until then, let me share the story.

I gave a TedX talk years ago, and I mentioned one of my long-term goals was being able to lift 400 pounds:

My first thought: “Ouch.”

My second thought: “Why am I reading YouTube comments!? No good can come of this.”

My third thought: “I’m gonna prove this person wrong.”

As a skinny nerd with chicken legs that couldn’t build muscle to save my life, this far-off goal suddenly seemed even further off. read more

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Your Best Low Carb Fast Food Options: A Guide for Keto on the Go

Let’s be real for a moment: you’re not always going to have a home cooked meal prepared and waiting for you.

Sometimes you need to depend on a fast food chain to keep hunger at bay, scanning the menu for a healthy option.

However, when you add in a highly restrictive diet like Keto, Paleo or low-carb, the task can seem impossible.

“Forget it. I’m screwed. Order me a burger and chocolate shake and I’ll get back on track tomorrow.”


You don’t have to throw in the towel quite yet. read more

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