How to Have Portion Control on a Daily Basis
Portion control is essential to master for a
health and wellness. I'm often asked what to eat to lose weight and build
muscle, my answer is always the same, to eat a small balanced meal every three
hours to jump start the metabolism and balance blood sugar levels. Eating a
small meal is just that - smaller portions.
Often time's people go all day snacking without
eating a nutritious meal consisting of lean protein, complex carbohydrate and
veggies. By the end of the day when they get home from work they're ravenous
and end up eating the entire pantry filled with sugars, preservatives and
sodium.
Before they know it an hour of overindulging goes by then soon after
painful bloating and indigestion kicks in. The body can only utilize and digest
a certain amount of calories in one meal which is between 300 - 500 calories (depending
on size and mass) then stores the rest as unwanted fat!
Less is Best
Did you know the body actually prefers less
food? There's a reason why you feel lethargic and heavy after consuming
too many calories in one meal - it's your body telling you it was over loaded
with too many calories, sugars, salts and fats at one time.
The best way to know how much food is enough is
to eat until you feel satisfied or until you're "almost" full. If you
feel you could eat a bit more, stop eating! That feeling is your "red
light" signal to push your plate aside. If you have food left on your
plate, congratulations! You're well on your way to living a longer, healthier
life and that will lead to permanent weight loss success.
By eating every few hours your body will utilize
the needed calories (if you eat clean) and will go into muscle building and fat
burning mode as it digests the needed nutrients to build a lean physique.
You'll begin to feel happier and lighter. You'll have more energy and higher
self-confidence because you've taken control of your eating habits by
incorporating portion control. It's a great feeling!
Tips to Help You Achieve Your Weight Loss Success
· To avoid overeating by eating every 3 hours using portion control. A general rule of thumb is to go by
the "palm" of your hand as a guideline for a portion size for meats
and complex carbohydrates. You can eat all the fresh, raw veggies you want
during the day. Use smaller salad plates rather than a dinner plate in the
beginning. Visually the plate will look full so you won't feel deprived and
you'll feel more satisfied emotionally.
It has been
scientifically proven that the body prefers smaller meals; eating less will
increase longevity, health and wellness. Try not to snack between meals. The
first two hours the body digests and utilizes the energy and the third hour it
goes into fat burning mode. When eating at a restaurant ask for a carryout
carton with your meal, and then place half of your meal in the carton before
you begin eating. That way you won't be tempted to over eat and you'll have
your next delicious meal ready to go.
· A helpful tool to
incorporate portion control is to keep a daily log/journal of your meals. By
writing down everything you eat throughout the day you will think twice about
what you put in your mouth because you won't want to write it down.
Keeping track of what
foods you eat will also help you know how many calories you're eating daily.
Logging your meals is an excellent way to keep track of your success. Keeping
an eye on your portions and following through with your diet journal is highly
empowering and will assist you staying on track in reaching your health and
wellness goals.
· Be sure to drink atleast 80 oz of purified water daily, carry water bottles with you in your car
and at work. Toxins will be carried out of the body; it will raise your
metabolic rate and keep hunger pangs at bay.
· Have your the last
meal of the day by 7 pm - consider the kitchen closed after that. If you
get hungry have a big glass of water or a casein protein drink, a slow
digesting protein, before bed to build and sustain muscle growth through the
night.
Living a LivFit Lifestyle requires having a
positive mindset, eating small balanced meals every few hours and practicing
portion control. Do your body a favor and eat less; it will reward you with
weight loss, more energy and longevity.
Carol Whitaker
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