Portion Control: An essential to weight loss success

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Image courtesy of sritangphoto at FreeDigitalPhotos.net

Image courtesy of sritangphoto at FreeDigitalPhotos.net

Too much of a good thing is just that – too much. This is especially true when you want to lose weight. If you’re food portions are too large, you’re not going to get any smaller. Achieving your weight loss goals is directly parallel to how well you can control your food portions. Keep in mind that consuming just an extra 100 calories per day that your body doesn’t need can add up to an extra 10 pounds of weight in a year!

At Taking Shape in Encinitas, CA, we help our customers lose stubborn fat and reduce cellulite in less than 30 days. As part of our body slimming process, we provide coaching on meal planning, portion control and specific steps you can take to safely lose weight and keep it off.

Portion sizes

It’s pretty simple. When you eat more calories than you burn, you gain weight. It’s common to eat larger portions than your body needs. Whether you are eating ice cream or fried chicken, organic foods that are gluten-free or labeled as natural or fresh from a local farm, when you put more calories into your body than you burn, you will gain unnecessary weight.

Portion size is not always something we learn about when we’re kids, but it’s never too late to learn. Here is a visual chart that teaches appropriate portion sizes using your hands as measurement guidelines. http://www.healthyeating.org/

Counting calories

Many people shy away from counting calories because they find it to be a bit tedious or they perceive calories as something negative. The truth is that it is important to know how many calories your body needs for fuel so you can eat the correct amount. Calories are basically a measurement of food energy or fuel for your body, much like gasoline is fuel for a car. Calories are nothing to be afraid of. Once you determine the approximate number of calories your body needs each day, you can figure out how many portions of fruits, vegetables, grains and lean proteins you need to eat.

There are a variety of websites and free apps with calorie calculators to help you determine the number of calories you need to consume for your activity level. www.freedieting.com/tools/calorie_calculator.htm is a good one. www.myfitnesspal.com is an easy to use free app that lets you track not only your caloric intake but how much fat, protein and carbohydrates you’ve eaten. It also lets you track the amount of water you drink each day.

Steps you can take to safely lose weight and keep it off

Often it’s the simple steps we take that lead us to a larger victory. Start by making the decision to give yourself 30 days to adjust to some healthier eating habits.

  • Control your portions. Eat small portions of a variety of healthy, fresh foods and lean protein four or five times a day.
  • Fill your plate with 70% vegetables to nurture your body with nutrients and fiber.
  • Eliminate soda, energy drinks, alcohol and that third cup of coffee.
  • Drink half your body weight in filtered water.
  • Don’t skip meals: your body will go into fat storage mode.
  • Limit salt and sugar. Your body just doesn’t need anything more than what is in the fresh fruits and vegetables you’re eating.
  • Before you put food in your mouth (even one bite) ask yourself, “Is this going to nourish and fuel my body?” If not, put that fork down and walk away!

We eat for a variety of reasons: food tastes good, it’s a sensory pleasure, it can express love and make us feel content. When we eat more than our body needs we gain weight and we can develop a love hate relationship with food. Dieting follows. It can be an endless cycle of disappointment.

Isn’t it time to do something new to get a different result?

Start with portion control. Eat a variety of healthy, low fat foods in quantities that are right for your needs. When you want to lose weight, you have the power to make that happen. Make a commitment to yourself to learn some new habits over the next 30 days. Be patient and be consistent. Our bodies are amazing machines. When we take care of them and fuel them correctly, the results can be quite impressive. Take your first step today.

Frank and Nancy Pisacane are the owners of Taking Shape LLC in Encinitas, California. Taking Shape is the go-to place for body slimming and fat and cellulite reduction services. We target stubborn fat and cellulite to help you look and feel your best with No pain, No surgery, No recovery time. To schedule a free consultation, give us a call at 760-431-5403.


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