Find out how portion control will help you lose weight, as well as what a proper portion looks like!
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| fitness weight loss tips to control portions |
How many ounces of lean protein can you eat for lunch andstill lose weight? Will a few extra bites of that lasagna cause the needle on your scale to rise? Tread carefully because the inability to recognize a proper serving size or "portion" can cancel out all of your hard work and even lead to weight gain.
Portion control is a basic principle of most sound weight-loss plans. And yet, it's one of the hardest skills for many dieters to master. It's no wonder a lot of folks are unable to identify a proper portion - many restaurants these days serve entrees that could easily feed two or three people!
So, how can you tell how much food you should be eating at each sitting? By learning the facts about portion control and practicing, practicing, practicing! Every weight loss plan varies, but generally a single serving consists of:
- 1 cup (8 ounces) of milk
- 1 ounce of cheese
- cup of vegetables
- 1 small piece or 1 cup of fresh fruit
- 1 cup of cooked rice or pasta
- 3 ounces of lean meat
You're not always going to have your measuring spoons on hand, though. That's why many successful dieters have learned to recognize some common visual cues. For example, an ounce of cheese or meat is equivalent to the size of your thumb from its base to its tip, and a cup of cooked rice is approximately the size of a tennis ball.
You can also find a food's serving size by looking at the nutrition label on its packaging. Of course, this method generally only works if: a.) the food comes prepackaged and b.) you (or someone you know) are the one preparing it.
Once you're able to easily identify proper portions, you will likely face your next big diet challenge: limiting yourself to a single portion. This can be especially tough if your past eating habits consisted of devouring several portions every time you sat down at the table.
Retraining your mind and body to shed those extra pounds takes time and energy - and replacing the not-so-healthy foods with more nutritious ones can be a challenge in itself. By sticking with meals that are already pre-portioned and prepared, you'll be able to ease into weight loss and focus on getting your other diet ducks (e.g., developing a support system, increasing physical activity, etc.) in a row.
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| fitness weight loss tips to control portions |
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| fitness weight loss tips to control portions |
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| ... Fitness Trainers Take on Portion Control Rethinking Weight Loss |
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| fitness weight loss tips to control portions |
Source : http://healthnews.ediets.com/diet-weight-loss/portions-control-weight-loss.html
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Commonly question about Fitness Portions Control Weight Loss
Need advice on my weight loss routine.?
My weight has gotten out of control almost to the point of obesity, I weigh 110 kilos (242 lbs) currently and I m going to attempt to get back into shape. If I run 30 minutes in the morning and 30 minutes at night on a treadmill and if I eat healthier food in smaller per-portions will I lose a decent amount of weight? I don t want to go to a gym just yet so I figured a treadmill would do the trick. To all you fitness guru s out there roughly how much weight would I lose monthly if I stuck to this routine and is there anything I can do to contribute even more to my weight loss goal.Since you don t give us your height or the amount you intend to loose, it is hard to answer you properly.
GENERALLY speaking:
A healthy amount of weight loss is 2 lbs per week.
The basic premise is that if you use more calories than you take in, you loose weight.
1 lbs of fat is considered to consist of 3,500 calories.
The complicated/controversial stuff:
If you reduce your calories too much relative to your usage, your body will go into starvation mode and will metabolize muscles instead of fat. So you will be loosing weight, but will also be getting fatter.
Aerobic exercise will burn calories more efficiently than weight training. Energy burning is more efficient the longer you do it. In the first 30 minutes you will probably be burning only glycogen reserves in the muscles (which will then be replenished by meals or fat/muscle metabolization/catabolization)
Weight training will build/maintain muscle which, in turn, burns more fat (due to elevated metabolic rates).
I would try to extend the aerobic workouts and do 3 days of aerobic with 2 days of strength training and 1 day of rest per week.
Why am I not seeing weight loss results?
Please read this in its entirety before posting, thanks!It s only been a month, so maybe I m over-reacting and need to give it more time, but so far I m not feeling it or seeing it. I m a 24 year old male at 6 feet and 270 pounds, most of which is belly fat. I don t smoke or drink alcohol at all, and I used to eat really unhealthy but I have corrected that for the most part. Mon-Fri I have a low-calorie breakfast bar for breakfast, a lower calorie lunch (usually a light salad or mixed steamed veggies or a turkey burger with no bun) and for dinner I m not -as- healthy, but I do control my portion in-take.
I work in an office setting so I am sitting for the better part of my 8 hour day, fortunately we have a small fitness center. For the last month I have used the fitness center during lunch break (roughly 40 minutes of treadmill, about a mile and a half of walking) and after work I balance another 40 minutes of cardio and weight lifting.
Yet this entire month I ve only lost 1 pound, what gives..? My doctor says there s nothing wrong with me, all of my blood levels are fine. Do I just need to push myself harder when I work out or something, because I m feeling very discouraged.. and I refuse to give up "bad" foods entirely, but I only eat those during the weekend, the rest of the time I only eat healthy.
I m taking green tea pills as well, as a supplement, but I won t take anything unnatural. Is it possible my metabolism is just this bad... or am I doing something wrong? Thanks.
It s only been a month. You are probably over-reacting. It took a life time to get where you are now, it will take time to get to where you want to be. But don t give up! When you feel like giving up, think about how you will feel in a year if you do.
Concentrate on short term goals. Weight loss is long term. Concentrate on how you feel, the intensity of your workouts, how fast you walk, for how long, or how much weight you re lifting. For example, if you walk for an hour a day outside, see if you can shave off two minutes by the end of the week. If you use a treadmill, vary your workout, and try a faster pace or steeper incline for a minute, then two minutes at a time. I am CONSTANTLY varying my workout on a treadmill. I run, walk job and vary the incline. It keeps me from getting board, it keeps me challenging myself, and it varies the heart rate and muscles used so it s good for you.
The other thing you can do, if you aren t doing it yet, is to write down everything you are consuming in a day for about a week. Often people are actually consuming more calories than they think they are. Track the number of calories you burn, too. At the end of the week, you can see what you consumed and what you burned.
There are 3500 calories in one pound of fat. So you need a 500 calorie deficiet to lose one pound a week. split that up into consuming 250 calories less than you need in a day, and burning 250 calories more.
To approximate how many calories you need in a day, divide your weight by 2.2 (270/2.2 = 125)
Then multiply by 24 for your "resting metabolism." (125 X 24 = 3000). This is how many calories you need just to stay alive, motionless in bed.
Factor in activity. 20% for a leisurely day at the beach, 30% for most day to day activities, 40% or more for days you work out.
The actual number of calories we burn and need varies depending on BMI, age, and other factors, but it gets you in the ball park. Track these things and you ll be able to get pretty close.
Track. Don t obsess. Don t worry about it. Give it time. Concentrate on short term goals to get to the long term, and keep talking with your doctor.
Good luck
PCOS: Meal Plan, Portions, HELP!?
I have been recently diagnosed with PCOS, the doctor has not yet placed me on meds, she feels I can solely control this with just diet and fitness. I am having the hardest time finding a dietitian and/or nutritionist who specializes in PCOS in the GTA (ONT) area! I need help putting together a plan to lose weight! Weight loss goal: 70lbs!hey... janet here.. hopefully my own personally story can be of some guidance/help to you..
I m 5 8 and at the time I was about 220 lbs.. and was trying real hard to lose weight for almost 8 months... i just had a baby girl at the time.. and during my pregnancy i gained a tonnnn of weight and much of it stuck with me after she was born, and the hubby began getting on my case and bothering me non stop about my new weight problem... so after a few months of that, it really started getting to me, plus summer was about to get here- and i love the beach! So i decided to try and do something about it...
ive since tried almost every diet system out there... the standard eat less-exercise more change lifestyle diet, south beach, atkins, slimfast, weight watchers, etc... I also tried taking many different weight loss supplements.. and overall nothing has really worked well for me.... But i came across this diet program >> http://www.fatloss.pcti-system.com .. which a couple of my girlfriends put me onto, and it worked amazing for me like nothing else has.
Right now I m only 180 lbs.. I m still overweight but I ve already lost 40 pounds and I m well on my way to my goal of 160 lbs.. I hope i was of some help.. I wish you all the best of luck!
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