Tag: Lose Weight

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Weight Loss Exercise

10 Portion Control Tips for Fast Weight Loss

Portions are some of the hardest things to control. It is fairly simple to think, no cookies but when it comes to 2 cookies, what is 1 more cookie? Looking to use leftovers but do not want to eat them all? Here are some tips to control your portions and help you lose weight.

Portion Control Tips

1. Break down all leftovers into single serving meals and store them that way. This way when you pick them out of the refrigerator you are not tempted to eat more than one serving.

2. Salad, just the lettuce and vegetables, are very low in calories and very high in proteins and fibers. This will fill you up and limit the amount of other food you eat. Feel free to eat as much as you want, but use as little topping as possible.

3. Break up the snacks into individual sized bags and keep them out of reach. You are less likely to get up and eat multiple bags of chips than you are to clean out a single large bag that is right next to you.

4. Eat small snacks and meals throughout the day. To do this, break the food up into portions while making it and then eat one portion every few hours, as opposed to eating one large meal and being hungry later.

5. Do not place the food in front of you while you are eating. Instead, serve the food in a different room than you are eating. Eat in the living room but dish out the food in the kitchen. Out of sight, out of mind.

6. Use a vegetable as a main course and meat as a side dish. This will limit how much meat you eat and increase your intake in healthy vegetables. This is good for decreasing fat and calorie intakes.

7. When eating out, designate half of the food as take home before you even start to eat. This way it is off your plate and away from your fork. This will also limit the size of dinner, making it a great way to limit calories.

8. If possible, order off the senior or the kids menu. These foods are smaller in size and they are often cheaper. If that is not possible, consider ordering a half or lunch sized meal.

9. Indulge in a small amount of forbidden foods every now and again. This does not mean eat a whole box of girl scout cookies (my diet un-doer) but rather have just the serving size and hide the box after that.

10. Drink plenty of water with your meal or snack. Often times the water is what your body is really craving, but since thirst is ignored and hunger is satisfied, the body says it is hungry instead of thirsty. In addition, the water will make you feel more full.

Enjoy these little hints to help you maintain a healthy portion controlled diet. Remember, even if you do not follow a diet, simply by eating less you can lose weight. These hints can help you do just that.

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Weight Loss Exercise

Step By Step Approach To Setting A Realistic Weight Loss Goal

A lot of people will say “I need to lose weight” but they do not know how much weight they really want to lose or how they are going to go about losing this weight. Having a plan and realistic goals can make a big difference in the success or failure of your weight loss plan. Most people do not know how to create a realistic weight loss goal though.

Weight loss goal setting is the first and most important step to losing weight. There is not a set method for setting weight loss goals, but there are some tips to make these goals more effective. These tips are easy to follow and are highly effective at creating realistic goals that can actually be achieved.

1. Determine how much weight you really want or need to lose in order to be healthy. Your medical professional can help you to determine how much weigh you need to lose. This will be done through a person’s BMI and body fat ratio.

2. Break this large goal into smaller goals. A good average to think of is a pound a week. This is a healthy amount of weight to lose in a short period of time and keep it off.

3. Write down your weight loss goals. This way the goals will be more solid and they can remain fresh in your mind. By writing them down, you can feel more accountable for the weight loss and less likely to cheat on these goals.

4. Write down how you plan to reach your weight loss goals. This can be through diet or exercise, but in general it is more effective to use a combination of exercise and dieting.

5. Focus on and celebrate the small weight loss goals, the 1 pound a week goals. This way you experience the joy success on a regular basis without the frustration of not completing the goals quickly. Be sure to celebrate the big goals with a bigger celebration than the small goals.

6. Review your weight loss goals on a regular basis. You may find that you need to change some of these goals based upon your changing body fat ratio and increased muscle mass. These changes can often indicate that you are further ahead than you think you are.

By taking this step by step approach to setting your weight loss goals and then completing them you have a higher chance for success. This can help you to become healthier and experience more energy. This can also improve your overall self confidence and self esteem as you complete the goals that you have set in front of yourself.

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Weight Loss Exercise

Heavy – Weight Loss Series Starts

Heavy Weight Loss Series Starts

Heavy TV Show

My wife and I caught a new series on A E this weekend called Heavy. The show was pretty good but again it called into question an individuals responsibility to themselves as well as those around them.

Here is the way that the TV series Heavy is setup. Each week there is two people and those two people are huge. There are two trainers and over a few months time each of these trainers work with one of the two people to try ot help them lose weight.

Heavy – The TV Series

I have lots of questions. First, were do they find these people, second are we going to have the same trainers every week, and third are there going to be updates later as to how the people are doing?

First the people – Heavy Season premiere had Jodi, a childcare worker who started at 367 pounds and dropped down to 289 pounds. And Tom who started at 638 pounds and got down to 476 pounds. Both of these people had no real strength and their motivation was lacking compared to the people on a show like Biggest Loser. In fact Tom was living in his bed and had trouble walking to his car in the driveway. Just getting to the gym was terrible for both of these guys so it was great to see them transform into tougher, stronger people.

Heavy TV Series Trainers – My wife and I were blown away by one of the trainers, the guy was very big and ripped. I wish I could find their names but I will have to search some more. The lady trainer was great and tried to motivate Jodi but was having trouble getting a bond with her which was too bad.

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