Are you eating healthy, exercising and still not losing weight?
Remember your total calorie intake will determine whether you lose weight.
Many people don’t realize how much they are actually consuming and then feel frustrated when they don’t lose weight. Portion control is essential for weight loss and weight maintenance.
How big are your portions?
Here are some easy ways to check your portion sizes to keep you in check and on your way to success!
Lean Protein: Skinless turkey, chicken, wild fish
1 serving is the size of a deck of cards = about 3 ounces
Cooked lean meat 1.5 ounces
Egg 1 medium
Dried beans or cooked legumes 1/2 cup or ice cream scoop
Tofu 1/3 cup
2 Tbsp of peanut butter
Whole Wheat Grains: Whole wheat bread, brown rice, brown pasta
1 serving for bread is typically 1 slice
1 serving of the pasta and rice is the size of a tennis ball
Cooked pasta or oatmeal = 1/2 cup
Whole-wheat crackers = 6 whole
Fruits
One cup of mixed berries, cherries or cubed cantaloupe equals one serving. One cup is about the size of a tennis ball. Other serving sizes of fruit include:
Apple, pear or banana = 1 small
100 percent fruit juice = 1/2 cup
Until you’re comfortable judging serving sizes, you may need to use measuring cups and spoons.
Vegetables
Raw leafy vegetables = 2 cups
Raw vegetables, chopped = 1 cup
Chopped, cooked or canned vegetables = 1/2 cup
Dairy products
Servings are smaller than you think.
One serving of low-fat cheddar cheese is 2 ounces or about the size of two dominoes.
Low-fat or fat-free milk or yogurt = 1 cup
Part-skim mozzarella cheese = 1 1/2 ounces or about 1/3 cup shredded
Portion control is a useful tool to help you maintain a healthy weight. The sizes of your portions and types of foods you eat affect how many nutrients and calories you’re getting. By avoiding large portions of high-calorie foods and eating more low-calorie foods, such as fruits and vegetables, you’ll get the nutrients you need, feel satisfied and reduce the number of calories you consume.
Other tips to avoid over eating
Use a smaller plate
Don’t keep food on table where it is easy to grab another serving
Eat small meals to keep blood sugar level
When eating out try splitting a dinner to compensate for the large portions
For snacks, prepare snack bags that are the appropriate serving size to avoid overeating, or mindless eating
When preparing lunches or dinner have a piece of sugarless gum to prevent mindless snacking.
Not sure how your doing go to fitday.com a free online food journal to help you stay on track.
Have a great day ladies any questions, leave me a post!
Yours in Health and Fitness,
Tamara Kosaba