10 More to Go, but No Progress Part 3: Nutrition

Exercising is great. It helps you to get in shape, tone those muscles, and keeps your heart healthy. But that is only part of the formula. To really reach your goals you can’t just focus on your workouts to get off those last few pounds but also what you are putting in your mouth.

Take a look at what you’re eating. You may already know the areas that are causing you trouble. For many of us it’s getting too many sugary and fatty foods into our diets. Cookies, doughnuts, potato chips, sodas, and alcohol are all foods or drinks containing minimal nutrition with lots of excess calories. So make a list of those unhealthy foods, throw them out, and find a replacement. Instead of grabbing for those cookies, why not eat some fruit or cut up vegetables. Instead of drinking a soda why not try reaching for some water or some green tea. These small changes will make big differences in your waist line.

How many of you are skipping breakfast or eating only 1-2 meals per day? Well these are two of the biggest mistakes you can make. Anytime you go long periods without eating your body goes into starvation mode, basically, your body sends a signal to hold on to any and all fat since it doesn’t know when it will be fed again. Fat storage is the opposite of your goal here, so what can you do? It’s simple – eat more often! Eat when you wake up and then every 3-4 hours. Even a small snack is better than eating nothing at all; just be sure you are choosing healthy snacks and meals.

Furthermore, many of the clients I work with do not eat enough protein, nor do they realize the importance of doing so. Protein is more satisfying and should be included with every meal. It helps you to feel full and to stay fuller longer. It also helps to preserve that muscle mass you’ve been gaining so that you can keep that metabolism roaring. Just be careful and focus on eating low fat versions of protein including chicken breast, turkey, lean beef, venison, or buffalo, egg whites, low fat dairy products, or protein shakes.

Lastly, pay attention to your portion sizes. Eat until you are no longer hungry, not until you are so stuffed you must unbutton your pants. By overeating you are giving your body excess calories which in the long run will just turn into fat. Start by putting less on your plate or opting to only fill that plate up once (not two or three times). Another option when you are eating out at a restaurant is to have the waiter wrap up half of your meal so you aren’t tempted to eat the whole thing. So choose healthy foods and smaller portions and eat your foods slowly and enjoy them. You will get those last ten pounds off. Just keep working at it!

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.