Portion sizes can make or break your weight loss plans. Many of us underestimate how much we eat. You may be eating a very healthy cereal but it may be a 4-5 serving size, depending on the size of your bowl and how full. (Yikes!)
I think we’re all getting better at reading labels; looking for sugar, sodium and saturated fats. Yet I’m always amazed when I look at a something that looks like a single serving to me only to find it is more like 2.5 servings. I think they sometimes fudge the servings per container for a better “per serving” number on the label.
That said, overall our portion sizes are getting bigger and bigger, even without the Super-Size option! So how do we re-learn real portion sizes? At home you can use measuring cups to measure foods like cereal, vegetables, pasta and salad. Use spoons to measure foods like peanut butter, salad dressing and mayonnaise. After a while you won’t need the cups & spoons because your eyes will be accustomed to those volumes and you’ll know they are right.
Here is a handy guide to keep in mind for when you’re not at home. TIP: In a restaurant when they bring your plate and the portions are large, request a take home box right away and put the excess food in the box to get it off your plate so you won’t be tempted to keep on eating.
Please don’t tell yourself that you do not have the will power it takes to lose weight and keep it off. That is simply not true.
Lasting weight loss takes “skill power” not will power. By identifying foods that trigger your cravings you can avoid them, not by deprivation but by substituting healthier alternatives. By making little changes like not eating in front of the TV, parking further away from your destination, taking the stairs rather than the elevator all add up to big results.
Tell yourself you can lose weight and you can keep it off forever. Make little consistent changes and see how good it feels when the weight seems to drop off all by itself.
Posted in Exercise, Fitness, Healthy Food Choices, Weight Loss
Tagged cravings, Exercise, fitness, food, health, healthy eating, healthy-living, lose weight, nutrition, Weight Loss, wieght loss
I’d rather jump in the sauna and sweat off a few pounds than exercise.
** False **
No one loves a good sweat in a sauna more than I. These hot, dry environments open up your pores, relax your limbs and unleash a cleansing wash of perspiration all over your body. Much like Native American sweat lodges, there’s also a mental or even spiritual side to a sauna’s soothing qualities. But… when it comes to losing weight it just doesn’t work that way – you may lose a pound or two from water loss, but it’ll come right back with your next meal or glass of water!
Sitting in a sauna uses up energy as your body tries to restore your normal temperature. If you are sweating because you have been exercising, you have been burning calories and building muscle, strengthening your heart and your bones and releasing the endorphins that keep you happy, focused and sleeping well. Doesn’t that sound great?
So if you’re serious about losing weight, why not incorporate both the dry luxurious heat of a sauna and exercise -just not at the same time!!
Posted in Exercise, Fitness, Weight Loss
Tagged Exercise, fitness, health, healthy-living, lose weight, sauna, sweat, Weight Loss, wieght loss