1 serving of fruit or vegetables = ½ cup canned (in its own juice or packed in water) or one small piece of whole fruit (whole apple, whole banana).1 serving of meat = 50-85 grams of meat (about the size of a deck of cards or 2-3 medium slices of deli lunchmeat), or 1 Tbsp of peanut butter.1 serving of whole grains = 1 slice of whole wheat bread, 1 whole wheat tortilla, 1 small whole wheat bagel, ½ cup whole grain cereal, ½ cup whole grain rice.Another tip to help with maintaining smaller portions–and a smaller waistline – is to use smaller plates when eating. When watching portions, here’s a list of common recommended serving sizes (or check the food label for the serving size). Efficient! You could also use it to measure out fruits and veggies, but I’ve never met anyone who couldn’t lose weight because their intake of lettuce was excessive! This means you can portion out your cereal, raisins, and milk using one device. Measuring cups. Try and find a measuring cup that measures both dry and liquid ingredients.You can find one that even tells you the nutrients in your food or you could download an app. Scale. There are all types of scales on the market at all different price points.Here are the tools I use every few weeks when I need to do a gut check, literally and figuratively: But until you get a good idea of what the foods look like on your plate, in your bowls, and in your cup, tally your portions. To lose weight, it can be helpful to measure out your foods. If you need to follow the 80/20 rule (healthy eating 80% of the time) or the “Sundays off rule” (healthy eating everyday but Sunday or whichever day you choose) then go for it – within limits! Just remember to get right back on that wagon rather than letting a few indulge meals derail weeks of hard work. Make it a point to eat healthy at almost every meal, and almost every day of the week. Here are some simple tips that don’t make weight loss feel like a full-time job. Certainly, it takes some work and it takes some saying “no” to seconds and “yes” to salads, but it can be done. No worries – that was my plan, too! When faced with temptation and hurried schedules, we probably didn’t feel like we had the willpower or time to make healthier choices.īut now that January has arrived, it’s likely that dropping a few kilos has made it onto your list of resolutions. During the holidays, you might have thrown caution to the wind and did all you could to simply maintain (and not gain) weight.
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