Watching Your Portions

January 12, 2011 by admin  
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It is important for individuals that would like to lose weight to watch and control the amount of food
that they consume on a daily basis. There are times when every person has a desire to eat anything
and everything they want; however, our stomachs and bodies can only handle so much food before it
converts the excess into fat. It is important that you plan out your meals carefully so that you can eat
right.

Appropriate Portion Sizes

One of the most common reasons why individuals are obese is because of overeating. Many people
are so determined to eat what is on their plate, that they do not realize that they are often consuming
double or triple the amount of food that their stomach can actually hold. Overeating will expand the
stomach, requiring the same sized meal to be eaten again in order to feel full in the future.

A simple rule of thumb that can be used to consume the right portion is to compare the size of your
meal to a closed fist. A closed fist is approximately the size of 1 cup and this easy measurement can be
used to approximate the amount of vegetables, rice, fruit or pasta that one should consume at a meal.
For meats and fishes, you should make sure that the portion you are serving yourself is no larger than
the palm of your hand — this is equivalent to approximately a 3-ounce serving.

Avoid Overeating Situations

Controlling the size of your meal will help you lose weight because you will avoid overeating. Many
people are presented with opportunities to eat too much. Below are some points to consider that
may help you avoid overeating.

Eating Regularly

When an individual makes the decision to lose weight, they have to make several life-altering choices.
These changes include the elimination of bad foods from their home, refraining from drinking liquids
that contain large amounts of sugar, and even avoiding fatty foods. However, some individuals make
extreme and unhealthy choices, such as not throughout the day, which can lead to
serious problems.
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The Thought Process of Skipping a Meal
On average, the recommended amount of calories that an individual should consume daily is
approximately 1,800. In order for an individual to maintain their current weight and remain healthy,
they need to prevent themselves from exceeding this limit when they eat their breakfast, lunch,
dinner and snacks.
Some individuals decide not to worry about their caloric intake by simply skipping a meal altogether.
Then they continue eating on a normal schedule. However, many individuals will find themselves
overeating and will end up consuming more than the recommended amount of calories.

Effective Weight Loss Foods

January 7, 2011 by admin  
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By eating the right foods, an individual can reach their target weight much faster. Not only do healthy
foods assist the weight loss process, but they can also prevent the onset of serious diseases.

Whole Grains

Whole grains contain beneficial fiber that allows you to curb your food cravings. By feeling as if you
have a full stomach, you can reduce the amount of calories that you are consuming that are derived
from over snacking or overeating.

Foods that naturally have fewer calories can help you meet your weight loss goals. Since it takes a few
thousand calories to lose one pound, it is important that you be on a strict caloric intake. Some of the
foods that an individual should eat include:

How Emotions Affect Weight Loss

January 8, 2011 by admin  
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If you are looking to lose weight, then one of the areas that you should focus on is being attentive to
your emotional state. Many people will consume an excess amount of food items when they are
feeling depressed, guilty and sad. These individuals find solace in the foods that they eat, which will
end up increasing their weight. Controlling your emotions can help you lose the weight that you want.

Break the Relationship

Individuals that turn to food when they are mad or depressed must recognize what they are doing to
their bodies. This is an important step because these individuals need to turn to a healthier alternative
when they experience these feelings; even when food items are switched from unhealthy to healthy
items, individuals that partake in this practice have a tendency to overeat.

Find Alternatives

If you realize that you eat uncontrollably because of a specific emotion(s), then you need to find a
better substitute. Depending on the strength of these emotions, you may want to consider exercising
when you have an onset of unhealthy feelings. Nothing will help you lose weight faster, than working
out. It allows you to use your feelings constructively.

Some additional activities that you can engage in include the following:

How to Use Nutrition Labels

January 8, 2011 by admin  
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When you are aware of the types of items that are present in the foods that you eat, you can avoid
consuming harmful products that are counterproductive to your weight loss goals. A nutrition labels
allows you to keep track of your caloric intake so that you can adjust your portions accordingly. It also
lets you select the right foods in order to maintain a healthy diet.

Overview

Nutrition or food labels are mandated by government agencies so that consumers become familiar
with a product’s ingredients and the amount of nutrients that it contains. These labels must display
the information in a preset fashion, so that a consumer can recognize the information quickly and
easily.

Serving Size

A label will display the serving size that the product information is based on. The size will usually be an
everyday snack or meal portion. Some of the most common data will include the amount of dietary
fiber, fat, cholesterol, sugars, sodium, carbohydrates and protein associated with the food.

Percent Daily Value

A consumer needs to know how much of the product takes up of their recommended daily caloric
diet. An individual can also see how many percentage points a particular nutrient provides for the day.
A quick glance at the nutrition label provides insightful information that can aid in reaching your weight
loss goals.

Incorporating Nutrition Labels into Your Diet Plan

No matter the type of diet plan that you are following, comparing what you are actually consuming to
what you should be is very important. These types of evaluations allow you to adjust your food
intake, increase your exercise routine and/or amend your diet plan. All of these steps aid in weight
loss.

Food labels also permit you to identify problem foods that should be eliminated from your diet, as
items that are high in calories need to be reviewed carefully. In order to shed one pound, an individual
needs to burn 3,500 calories or find a way to eliminate this amount of calories from their daily diet. By
assessing how many calories a food item has, you can determine whether you can continue eating it or
if you have to find a healthier alternative.

Being fit allows an individual to enhance their exterior appearance, improve their self-esteem and
ward off serious diseases. Nutrition labels assist a consumer by permitting them to understand what
types of foods can help provide effective weight loss results.

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Keeping a Food Diary

January 9, 2011 by admin  
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A food diary can supply you with pertinent information about your weight loss plan. Without knowing
how you are faring, it is hard to reach your target weight.

Hard Copy Notebook

A traditional way of keeping track of your weight loss progress is to carry around a small notebook or
notepad. The main benefit of having a hard copy file is that you can carry it around with you at all
times, allowing you to jot things down at any time of the day.

Sometimes, it is easy to forget when and what you have eaten during an entire day. If you are able to
write it down immediately, then you can have a more accurate depiction of how you are progressing.
Examples of what you should write down in your food diary include:

Smart Snacking Guide

January 10, 2011 by admin  
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Smart snacking not only satisfies your hunger, but can also balance out your daily diet. Eating between
meals presents an individual with the opportunity to increase their metabolism, when the proper
foods are being consumed. Effective weight loss is directly dependent on the quality and quantity of
foods that we ingest.

Healthy Options

Studies recommend that an individual eat every three hours, within certain guidelines. Portion control
is an important aspect of smart snacking in order to stay fit and lean. Some of the healthy food options
that are available for a successful weight loss plan include:

The Benefits of Water

January 10, 2011 by admin  
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In order to remain healthy, every person needs to make wise choices about their consumption habits.
If not, having unhealthy items can eventually lead to weight gains and can contribute to other health
problems.

Drink More Water

One of the simplest ways an individual can remain healthy and lose weight at the same time is to
consume more water. This natural element is a major part of our bodies, which is why it is vital that we
provide the body with the proper amount.

Many beverage choices that we can consume are not healthy for our bodies and can increase the fat in
our bodies. Some of these bad drink choices include:

Tips for Eating Out at a Restaurant

January 11, 2011 by admin  
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There may be times when you will be asked to attend a dinner or function at a restaurant. It may pose
a problem if you are trying to lose weight, since restaurants usually provide their customers with
dishes that contain more food than they need to consume. These types of meals can destroy a
healthy diet and lead to serious weight gain, unless you plan ahead accordingly.

The Menu

Most of restaurants have a website that will allow you to browse their menu prior to arriving. This
gives you the opportunity to review the menu in detail, so that you can see what types of foods you
should eat.

Some individuals are very indecisive when ordering from a new menu, especially when they are trying
to select a healthy meal. By viewing the menu before arriving to the restaurant, you will already know
what you want for dinner and can make the proper choices.

Split Appetizers

If the individuals in your party would like to order appetizers, then you should consider splitting an
appetizer with someone else. You could also ask that your entree’s accompanying side salad or soup
be served as your appetizer. If there are no side dishes for your main meal, then you could order a
small house salad.

Avoid the Bread Basket

The bread basket is something that almost all restaurants provide. However, these breads are high in
carbs and can be counterproductive to your diet plan. It also makes you become fuller faster, which
means that when the main meal is served, you may attempt to finish the entire thing, which can lead
to overeating.

Fried Foods are the Enemy

Try to avoid ordering any foods that are fried. These items tend to be battered and the oil that is used
to fry them can also increase your weight. If a food item is listed as being fried, you should ask your
server if it could be broiled or grilled instead.

Drink Water Not Sodas

Water is your friend. You should refrain from drinking sodas and other beverages that are high in
sugars, since they can add to the overall amount of calories that you are consuming. Ask the server for
slices of lemons and limes to give the water an appealing citrus taste.

Eating out a restaurant does not have to impair your ability to lose weight. By making some smart
decisions about what you are eating, you can be sure that you are making the right decisions.

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Watching Your Portions

January 12, 2011 by admin  
Filed under Acai Berries Inforamtion

Leave a Comment

It is important for individuals that would like to lose weight to watch and control the amount of food
that they consume on a daily basis. There are times when every person has a desire to eat anything
and everything they want; however, our stomachs and bodies can only handle so much food before it
converts the excess into fat. It is important that you plan out your meals carefully so that you can eat
right.

Appropriate Portion Sizes

One of the most common reasons why individuals are obese is because of overeating. Many people
are so determined to eat what is on their plate, that they do not realize that they are often consuming
double or triple the amount of food that their stomach can actually hold. Overeating will expand the
stomach, requiring the same sized meal to be eaten again in order to feel full in the future.

A simple rule of thumb that can be used to consume the right portion is to compare the size of your
meal to a closed fist. A closed fist is approximately the size of 1 cup and this easy measurement can be
used to approximate the amount of vegetables, rice, fruit or pasta that one should consume at a meal.
For meats and fishes, you should make sure that the portion you are serving yourself is no larger than
the palm of your hand — this is equivalent to approximately a 3-ounce serving.

Avoid Overeating Situations

Controlling the size of your meal will help you lose weight because you will avoid overeating. Many
people are presented with opportunities to eat too much. Below are some points to consider that
may help you avoid overeating.