5 Secrets to Portion Control

You may be exercising, watching what you eat, doing all the right things and yet for some reason the pounds just don’t seem to be coming off. The culprit may not be what you are eating, but about how much you are eating. If your portions are too big, then you are taking in too many calories, which can lead to weight gain rather than the desired weight loss. So here are 5 ways to decrease those super-sized portions.

Know what a serving size is.

Here is a quick guide to determine the true size of a serving. Keep this in mind next time you reach in the fridge or cupboard.

A Tennis Ball = A medium sized fruit

A Baseball = A cup of salad greens or cereal

A Golf Ball = ½ cup of cooked pasta or potato

A Ping Pong Ball = 2 tablespoons of peanut butter

A Deck of Cards = 3 oz of meat, fish, or poultry

A Shot Glass = 2 tablespoons of salad dressing

Size of your thumb = 1 oz of cheese

Size of your thumb tip = 1 teaspoon of oil

Read nutrition labels.

Not sure how many of those goldfish crackers really equal one serving? Read the nutrition label to find out. Compare it to how much you’ve been eating and you may be surprised to find out how small a serving really is.

Only eat half.

When you go out to a restaurant only eat half of your meal. Most restaurants bring out supersized portions enough for 2 or even 3 meals. To avoid overeating, have the waiter bring half of your dinner in a to go box before you even get started or you could even split the meal with another person.

Avoid all-you-can eat.

Avoid buffets or all-you-can eat situations like the plague. As much you think you will have total self control and that you will only eat until you are no longer hungry, it is near impossible. We all know this is not the case and that you will be leaving bloated with your pants unbuttoned. Rather choice restaurants where you can order your meal and have a plan in place for social events.

Don’t let yourself get hungry.

One reason we may tend to eat a lot in one sitting is because we are so hungry. If you are going long periods without eating you are bound to binge. Instead, make sure you are eating something every 3-4 hours, even if it is a small snack. This way when your next meal comes around you won’t be tempted to eat more than you need.

Nature as Your Gym

As the weather gets warmer outside we begin preparing for the summer. With this comes unpacking of your summer attire, such as that bikini or shorts. We also become less motivated to go workout at a fitness club because of the beautiful weather outside. So, rather than abandon your fitness routine altogether, why not take your fitness routine outdoors?

Exercising outdoors can have a variety of benefits such as the following:

• · Requires little or no equipment

• · Do not have to deal with a crowded gym or waiting for machines

• · Can reduce travel time by exercising in your own backyard or a nearby park

• · Can exercise anytime and anywhere, including when you travel

• · Enjoy nature and the fresh air which can increase motivation

• · Save money on a gym membership

These are only a few reasons to enjoy the benefits of exercising outdoors and you can probably think of many more. There are a variety of outdoor activities that one can participate in. The key is to find something that you enjoy doing. Walking and running have always been very popular, but these are not the only options. If you live close to a lake or a pool, swimming or water jogging can be an excellent workout, especially on those hotter days. Other great ideas include in-line skating, bicycling, ultimate Frisbee, water skiing, or finding an outdoor bootcamp or fitness class. Just find something that will get your heart rate pumping for at least 30 minutes, 3-4 times per week.

In addition to these cardio based activities, it is important to also include a strength training component at least twice per week. There are a variety of exercises that can be done outdoors with little or no equipment. Whenever possible, utilizes outdoor objects such as playgrounds, benches, picnic tables, stairs, and hills. Some exercise ideas include:

• Lunges

• · Squats

• · Bench Step-ups

• · Calf Raises on stairs

• · Push-ups

• · Tricep Dips

• · Pull-ups

• · Planks

• · Crunches

These exercises can be done anywhere and at any time!

Now there can be a downside to exercising outdoors. As summer progresses, and the weather gets hot and the humidity soars there a few things to keep in mind. Try exercising during the morning or evening hours when the temperature is cooler. Try to avoid the peak hours between 10:00 am and 2:00 pm to avoid overheating and dehydration. Drink plenty of fluids to keep the body well hydrated and if you’re going to be active for long periods of time consider a sports drink. Lastly, wear loose fitting clothing that contains either cotton or a wicking material so you can stay comfortable.

So take your exercise routine outdoors and let nature be your gym.

Knoxville Personal Training and Bootcamp

I am Becky Fox, owner of Fox Fitness. Fox Fitness is currently offering in-home personal training in Knoxville, TN. No need for a gym membership or even equipment. We come to you and bring everything you need; however, we will work with whatever you have also.

In addition to in-home training, Fox Fitness also offers an outdoor fitness bootcamp in Knoxville, TN. It is a fun, group based class that will challenge you in new ways. Individuals of all levels, ages, and sizes are welcome.

Don’t live in Knoxville? No problem, we also offer online and phone based personal training programs to fit your needs wherever you may be. We will work with you to create a workout customized to your needs. Our goal is to motivate you, help you enjoy your workouts, and teach new and healthy lifestyle habits.