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Portion Control

There are many approaches one can take to attain a weight loss goal. One of which I have recently been doing is portion control. In following this type of regime, it is recommended to eat 6 times per day.

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Number one rule in any weight loss program is NEVER skip breakfast! Eat everything in recommended servings in a meal.

For example:

  • a serving of protein would be 3 ounces or the size of a deck of cards
  • pasta and rice 1 cup or if it looks like the size of a tennis ball or a scoop of ice cream
  • a serving of veggies would be the size of your fist
  • an apple would be the size of a baseball
  • a pancake is the size of a hockey puck

If you measure your food a couple of times at the beginning, you’ll soon be able to measure out portions quite accurately without measuring tools. It is also very important to track everything you eat and count the calories. We don’t realize it, but research has proven that we underestimate how many calories we consume each day by as much as 25%. Remember condiments such as salad dressing, ketchup etc do have calories, carbs, fats, sugars and sodium. These must be counted.

If after eating a healthy meal of protein & veggies (approximately 300-400 cal) you’re still hungry, wait. Remember, it takes about 20 minutes to feel satiated. If you’re still hungry, then have a glass of water, eat a piece of fruit, or a healthy filling snack such as a 100 cal small bag of popcorn. That usually works for me.

We all know that to speed up this weight loss process, exercising is always a good thing. We don’t always feel like it. But once we get started, it really is fun and we feel a lot better after we did. For those of us who sometimes think “I don’t have time today. I’ll do it tomorrow”. That is such a poor excuse. I do it myself. Who doesn’t have 10 minutes in a day? It doesn’t mean you have to put on your running shoes and go outside and run or walk. You can just put on some music and twist for 10 mins or dance a little, or walk in place, do side steps. Exercise just means to move at a steady rate. Ten minutes is all you need to do. If you do a couple minutes more, that’s great! If you do more, that’s even better. Three times per day, would be super!

Workouts are very important not only for weight loss but for a strong healthy heart!