Portion Sizes – too large so gaining weight?

Hi, Esmile. The bloating may be a result of upgrading too fast to high-fiber foods if he was eating a lot of processed foods before. If this is the case, I suggest he back off and start over, adding in high fiber foods just a little at a time, and being sure to drink plenty of water.
With regard to the rest, yes, exercise is very important, especially if he has been on restrictive diets in the past. The exercise will help his metabolism recover from the slowing effects of “starvation”.
Having written all this, it is fine to to cut back a little, and we absolutely would like to encourage him to be in tune with his hunger and satiety signals, because they are very important for long-term management. Until he does become physically active, I suggest he consider reducing his overall intake by about an eighth, and see how that goes. If he does this, just note that it is important he maintains at least 5 total servings of fruits+vegetables an 3 total servings of calcium-rich foods/beverages each day.
Please do let me know if he needs further assistance.

Hi and thank you both, ossie Sharon and Esmile. I agree I find it a bit difficult to eat the portions at times. However it is predominately the carbs I’m struggling with.
I wonder, could you suggest alternatives to grains all together?
( I have IBS and follow FODMAP food suggestions. I’m also histamine sensitive and have very low stomach acid. )

I appreciate your help Esmile. Thanks.

one last thing.

If you feel like there’s too much food in your personal menu plan, it’s because most weight loss diets actually give you less than your body needs, which results in hunger and later rebound weight gain after the initial weight loss.

This program is a way of life based on healthy eating, so it looks very different. Ease into it if you need to, but try not to cut back too much on quantity, or again, any weight loss will be followed by a rebound.

If you don’t like your final menu you can always repeat meals, or substitute meals by clicking on the rotating circles (to the right of each meal on your final menu plan).

I don’t think any of these questions were properly answered. I am struggling with eating what’s called for in the menu. The question I have is, how is the menu and portion sizes created? If we understood the logic, that may eliminate the numerous questions that get repeated.

Hi, elliebelly. Another point about the menu is that it was created with whole foods, which tend to be less dense than processed foods – so it feels like you’re eating more and are less hungry even while talking in fewer calories.
If you would like to describe how you were eating before you joined (and specify if that was on a diet, before or after a diet, etc.), I would be very happy to troubleshoot with you.