Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about the portion control solution for dieters who’ve tried it all. Restaurants and grocery stores are dishing up bigger portions today. That’s one reason why you may be eating more than you realize if you’re looking up single servings on standard calorie charts.
In fact, those super-sized muffins and burgers are encouraging you to eat more. Studies show that we tend to help ourselves to extra food when there’s more on the table. Turn things around by learning to size up your plate. Try these tips for portion control at home and eating out.
Tips for Portion Control When Eating at Home
1. Plate your meals. Leave the serving bowls in the kitchen at dinner time. Take one plate of food to the table. You’ll be less tempted to go back for seconds or keep nibbling.
2. Freeze leftovers. You can still save time by preparing a big batch of chili or soup to cover you for a week or more. Just put aside the leftovers immediately by sticking them in the freezer.
3. Divide up economy packs. Why pass up the savings on the larger boxes of cereal or peanuts? You can spend less and stick to your diet by creating your own smaller snack packs using plastic bags or containers.
4. Downsize kitchenware. Tinier plates and pots can help too. Food looks more abundant on a salad plate.
5. Spray your oils. It’s easy to underestimate how much cooking oil you’re using. Spray your frying pan instead of pouring liquid oil.
6. Bake in muffin pans. Muffin pans can hold just about anything you bake in the oven. Your lasagna will automatically convert into servings that are about one half to three quarters of a cup.
7. Take out your measuring cups. Speaking of cups, keep them handy while you’re in the kitchen. Rather than fussing around with a scale, pour your cereal into the cup to measure how much to eat.
8. Put down the bag. Enjoy your chips or ice cream in moderation. You can slow yourself down by putting a single serving into a bowl instead of eating out of the container.
Tips for Portion Control When Eating Out
1. Put half aside. Many restaurants try to please customers with endless pasta and lavish desserts. Chop four ounces off that 16 ounce steak. Push the rest to the side of your plate or ask for a bag to take it home.
2. Share with friends. In fact, many entrees are so big they could feed more than one person. Order one seafood platter and request an extra plate to share it with a friend.
3. Select half-portions. If you know it’s difficult for you to resist overeating, order less food. Check the menu to see if half portions are available. Ask the waiter how big the appetizers are.
1. Indulge in fruits and vegetables. You can be less vigilant when you’re enjoying foods that are high in water and fiber content. Feel free to snack on apples and broccoli. An entire stalk of celery has only 6 calories.
2. Fill up on first courses. Start dinner with soup or salad. That way you’ll be less hungry when it comes time for pizza or mashed potatoes.
3. Eyeball serving sizes. Of course, it’s impractical to go around all day weighing every bite you eat. On the other hand, it’s easy to become familiar with serving sizes for typical foods. For example, 3 ounces of meat or tofu is about as big as a deck of cards.
Eat healthy and lose weight by managing your portion sizes. It’s a simple and effective way to enjoy the foods you love while you slim down.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
If you’re like most people, you might think that dietary supplements are a quick and easy way to lose weight. But the truth is, there’s no magic pill when it comes to weight loss. Supplements can help you lose weight by providing your body with the nutrients it needs to function properly, but they won’t work unless you make lifestyle changes as well.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Body Composition/Weight Loss Protocol may provide the extra boost you need.
These are my favorite Weight Loss Supplements to use! This Body Composition/Weight Management Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight, naturally.
For best results make sure you use my weight loss supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Still Can’t Lose Weight?
Losing weight is hard work. You’ve changed your diet, started working out, but you still can’t seem to lose the last few pounds. Have you ever thought that something else could be going on? It’s time to dig deeper and look at the root cause. It could be that your hormones are out of balance or that you have micronutrient deficiencies. Let’s take a look at why these factors may be playing a role in your weight loss journey and how to fix them.
Micronutrients Activate Genes That Regulate Hormones
Our bodies need micronutrients to look and feel their best. Micronutrients—vitamins, minerals, and other trace elements—activate genes that regulate hormones and help our bodies function properly. If those vitamins and minerals are lacking in your body, it can cause hormone imbalances which can affect a wide range of body functions including mood, metabolism, appetite, and stress levels. Hormonal imbalances can also lead to cravings for unhealthy foods or eating when you’re not actually hungry.
Blood Sugar Imbalance & Food Sensitivities
What we eat impacts our blood sugar levels; if our blood sugar isn’t balanced we may feel tired or weak throughout the day or experience food cravings later in the evening. We might also have food sensitivities—ingredients we eat all the time may suddenly become problematic for us without us even knowing it. Food sensitivities contribute to inflammation which robs our body of energy and vitality necessary to stay healthy and active.
The Vibrant Weight Loss Package
If you suspect there is more going on than just diet and exercise changes impacting your weight loss journey then The Vibrant Weight Loss Package might be right for you! This package provides insight into micronutrient deficiencies as well as hormone imbalances that could be contributing factors to why you aren’t losing weight despite making lifestyle changes. The package includes tests such as a comprehensive metabolic profile plus vitamin D level test, complete thyroid panel with TSH reflex testing, nutritional hormone panel with estrogen metabolites testing, an adrenal stress index test plus a cortisol saliva test monitor kit (for home use). With this package you will get the insight needed to start losing weight for good!
In A Nutshell…
Unbalanced hormones, micronutrient deficiencies, blood sugar imbalance and food sensitivities are all factors that could be impacting your weight loss journey if diet and exercise alone aren’t working for you. If this sounds familiar then it may be time to dig deeper into potential underlying causes by getting tested with The Vibrant Weight Loss Package! This comprehensive package will provide answers so you know exactly what needs to change in order to start seeing results from your diet & lifestyle changes once again!
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight.
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