Portion Control Tips
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Controlling the amount of food you eat per meal will help you maintain your weight. Watch this to learn some portion control tips.
Transcript: Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the...
Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the weight-loss equation-how much we should eat. People who are watching their caloric intake often expend a lot of energy trying to decide what foods they should eat, only to have their efforts undermined by misjudging the serving size of their food. A. The portions of food we consume in any given meal have increased significantly in the last forty years. While we may think we're getting more for our money, B. in reality, all we're getting is bigger waistlines! For example a bagel has grown so much that it is now roughly equivalent to five slices of bread! Unfortunately, we have lost an accurate perspective on how much food exists in a healthy portion. Partly to blame is our skewed plate perception. Normal' plates today are 4 to 6 inches larger than they were a few decades ago. The problem with bigger plates is that we instinctively want to fill them, resulting in unhealthy pile-ups of food. It is clear that paying attention to portion size is important. Regardless of the food you're eating, if you consume more than your body can use, weight gain is a likely result. So, what should you eat? Let's first differentiate between a serving and a portion. A serving is the standard measure of food as seen on the food pyramid. When you read a nutritional label, the dietary information provided is always for a standard amount of food-a serving. A portion, on the other hand, is defined as what you end up actually eating. To demonstrate, let's look at the size of a standard one-ounce serving of potato chips, which contains 152 calories and 9.8 grams of fat. Most of us, however, would end up eating a portion of at least three times that...consuming a whopping 456 calories and 29.4 grams of fat! Eating portions that are the appropriate serving-size can be much easier if you know what a proper serving looks like. A. A serving of meat should be about the size of a deck of playing cards, B. while a serving of cheese is equivalent to the size of four stacked dice. C. A serving size of nuts, candy, or other snacks should be able to fit in the palm of your hand. As for fruits and veggies-load up your plate! These healthy options fill you up fast and your body loves them, too. One sure-fire way to gain perspective on portion and serving size is to use the same bowl and plate each time you eat. A. Try to use plates that measure 7 inches across,B. and bowls that are 6 inches. C. This will help keep you mindful of portion sizes and allow you to eat less at every meal...almost effortlessly! Making informed decisions about how much food to consume at each meal is an easy way to cut back on calories and weight gain. Doing so will help you see positive changes in your health, and your waistline.More »
Last Modified: 2014-04-02 | Tags »
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30-minute workouts can work miracles for not only weight loss but also over all health. Watch thisto learn how.
Transcript: Thirty minutes isn't that long-it's less than a class or an episode of The Office. It's also all the...
Thirty minutes isn't that long-it's less than a class or an episode of The Office. It's also all the time you need to lose weight. If you're ready to change your body for the better, you can start with this simple step: commit to a daily thirty minute workout. When weight loss is your goal, spend your half hour engaging in aerobic exercise. Aerobic means "with oxygen," and refers to an exercise that can be maintained over a period of 20 minutes or more. While exercising aerobically, you should be able to carry on a brief conversation without gasping. Some of these aerobic exercises include brisk walking, jogging and cross-country skiing. Group exercise can also be aerobic, like spinning, kickboxing and step-classes. During aerobic exercises like these, the body takes glucose that it has created from food and uses it for energy. Once you use up your supply of glucose, your body uses its stored fat for the energy it needs instead. This is why daily aerobic activity leads to weight loss. Of course, this kind of exercise has a host of other benefits, like reducing your risk of heart disease and stroke, and even improving your mood. Commit to doing aerobic exercise daily, and you'll definitely start seeing results within three to four weeks.More »
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Everyone should pay attention to the nutritious content in their food, but those who want to lose weight should be extra vigilant. Learn more about nutrition for weight loss.
Transcript: You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the...
You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the freshman fifteen, it's wise to evaluate what you're putting into your body. The bottom line is that any increase or decrease in your weight is a direct result of the number of calories you consume versus the number of calories you burn.If you take in the same amount of calories that you use as fuel, there won't be any leftover to store as fat, and your current weight will hold steady. Take in more calories than you burn, however, and you'll end up gaining weight. Because there are 3,500 calories in a pound, it might seem like it would take a long time to gain any weight. But consuming just 100 extra calories a day-say in the form of an additional soda-could add up to a ten pound weight gain in just one year. To avoid eating too much, know that most men looking to maintain a stable weight need about 2,500 calories each day, while women require 2,000 calories. This number does vary according to your specific body type, age, and activity levels, so talk to your college nutritionist about the right caloric intake for you. After you determine how much you should be eating, it is vital to decide what types of food you should consume. The United States has recently revised its food guide pyramid, a chart that details the types and amounts of food both genders should consume. For example, according to the food pyramid, women should consume six ounces of grains each day, while men should consume eight ounces of grains each day.Remember that an ounce of grain is equal to one slice of bread, one cup of cereal, or half a cup of cooked rice or pasta. For both genders, at least half of those servings should be made up of whole grains, like whole wheat flour, brown rice, and oatmeal. The rest of the grain allowance can include the less healthy refined grains, like white bread and sugary cereal, but it's best to stick to whole grains for both health and waistline reasons! Vegetables are next on the pyramid, and women need two and a half cups daily, while men should have three. For fruits, it's important that both genders consume about two cups each day. A cup of fruit is equal to a small apple or a large banana or orange. Proteins are also an important component of a balanced diet, and can be gotten by eating nuts, eggs, beans, fish and meat. Men should consume 6 ounces of protein a day, while women should consume 5 _ ounces-and to give you a sense of what an ounce of protein is-one ounce of protein can be found in one egg, in one tablespoon of peanut butter, or in a handful of nuts or seeds.According to the USDA, men and women also need three cups from the dairy group each daily. A cup of dairy is equivalent to three slices of cheese or one and a half cups of yogurt. After you consume your daily dose of recommended foods, you are usually left with 100 to 300 discretionary calories. These calories can be used to enjoy unhealthy junk food, like chips or candy, or for alcohol. Although it may be tough at first, following these guidelines will help you maintain a healthy weight through college and your life.More »
Last Modified: 2013-08-08 | Tags »
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The obesity epidemic is hitting America's adults and children. Learn more about the dangers of obesity in this video.
Transcript: In America, over thirty percent of adults and fifteen percent of children are considered obese. So what...
In America, over thirty percent of adults and fifteen percent of children are considered obese. So what exactly is obesity? Obesity is a chronic condition in which people gain excessive body weight in the form of fatty tissue. This increased body fat percentage puts sufferers at risk for more than 30 serious medical conditions, ranging from type 2 diabetes to congestive heart failure. So why are so many of us obese? Often, too much food and too little movement are to blame for obesity. In fact, decreased mobility is the biggest cause of obesity amongst the rapidly growing elderly population. Genetics plays its own role in the obesity epidemic. People with a family history of excessive weight gain are more likely to become overweight themselves. Scientists aren't sure why, but obesity is more common among the African-American and Hispanic populations than it is among Caucasians. Asian Americans are the least likely population to become obese. The simplest way to determine if you're obese is to calculate your body-mass index, or BMI. To check your BMI, you'll need to know your height in inches, and your weight in pounds. Multiply your weight in pounds by seven-hundred and three. Then, take your height in inches and square it. Divide the first figure by the second. The resulting number is your BMI. What does that number mean? Usually, the higher your BMI, the higher your percentage of body fat. If your BMI is less than 18.5, you're considered underweight. A BMI between 18.5 and 24.9 is considered normal, while one between 25 and 29.9 equates to being overweight. If you have a BMI of 30 or higher, you're considered to be obese. While knowing your BMI is a good start to diagnosing obesity, the number isn't definitive. Elderly people, or others with diminished muscle mass, may be at higher risk than their BMIs indicate. Excessive muscle mass, on the other hand, can result in a reading where by a patient who does not have excess fat appears obese by the numbers. Additionally, someone with a BMI of less than 30 can still be considered obese if he suffers from weight-related health problems such as coronary heart disease, type 2 diabetes, or sleep apnea. Examining a patient's waist circumference is another way for a doctor to determine if that patient is obese. Generally, the more weight carried above the hips, the more likely it is that this excess weight could lead to health problems. A diagnosis of obesity will be made based on a doctor's assessment of your physical health, as well as medical formulas, such as BMI. If you think you may be overweight, or have concerns about your health, please see your doctor.More »
Last Modified: 2013-06-12 | Tags »
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Consequences of obesity are numerous and can seriously jeopardize your health and overall well being. Watch this video to discover its real dangers.
Transcript: One in three American adults is obese-and the number is growing. But obesity can result in serious consequences...
One in three American adults is obese-and the number is growing. But obesity can result in serious consequences to your health! Obesity is a chronic condition in which a person has too much body fat. Excess fat stresses the body in numerous ways. In fact, obesity is directly linked to more than thirty serious illnesses, and can be a contributing factor in numerous others. One of the most serious, and possibly deadly, consequences of obesity is an increased risk of coronary heart disease and heart attacks. Excess body fat may lead to an increased risk of developing certain types of cancer. Studies have found that obesity contributes to esophageal, gastric, colorectal, and breast cancer. Overweight individuals are also more likely to develop type 2 diabetes, a disease that results in harmful levels of blood sugar in the body. Nearly 90 percent of type 2 diabetics are obese. Doctors have also found direct ties between excess weight and high blood pressure, which increases the chances of having a stroke or kidney disease. Other consequences of obesity are not necessarily life-threatening, but can still be serious and distressing. Changes in hormone levels associated with excess weight can decrease fertility in obese men and women, making it harder to have children. In women, obesity can also contribute to irregular menstrual cycles. Pregnant women who are obese are more likely to contract gestational, or pregnancy, diabetes. Obesity and a sedentary lifestyle may increase the risk of blood clots in the legs, as well as result in pulmonary embolisms, a condition where blood clots block lung arteries. Overeating is a primary cause of obesity, so the digestive system may suffer. Obesity increases the likelihood that a person will contract problems in the GI tract and stomach, like liver disease and gallstones. Obesity can often lead to incontinence and a constant urge to urinate, because the extra weight pressing against the urinary tract simultaneously increases urine production and makes urinating harder. When people are obese, it can also result in a variety of common aches and pains, because the excess weight puts too much pressure on parts of the body. The onset and symptoms of osteoarthritis can often be linked to obesity. Carpal tunnel syndrome and heel pain can also flare up more frequently in obese people. The complications of obesity can continue even when people are asleep. Sleep apnea is a condition where a person stops breathing periodically in the night. This causes frequent bouts of sleep disturbance, and may make people with the condition tired during the day. Decreased oxygen can also cause long-term strain on the heart. Additionally, society can be cruel to those who suffer from obesity. Severe depression and eating disorders are more likely to occur in people who are overweight. Obesity can lead to a range of health consequences. But there is good news: A reduction of just five to ten percent of body weight can significantly improve health! If you have concerns about your weight, please make an appointment with your doctor.More »
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Overcoming obesity will be tough, but you can do it if you commit yourself to a healthy eating and exercise plan. Watch this video to find out what needs to be done.
Transcript: A fresh salad for lunch. A brisk walk in the park after dinner...It's simple, smart decisions like these...
A fresh salad for lunch. A brisk walk in the park after dinner...It's simple, smart decisions like these that can help overcome obesity. Obesity is a chronic condition characterized by excess body fat. Nearly 70 million Americans are classified as obese. And that's bad news, because there is a direct link between obesity and a plethora of serious health maladies, including heart attacks, strokes and certain types of cancer. The good news is that reducing your body weight by just 5 to 10 percent can improve health and well-being significantly! That means if you weigh 200 pounds, losing just 10 to 20 pounds can make a difference. The most effective treatments for obesity use a four-pronged approach to modify a patient's weight: physical activity, diet, behavior, and, when needed, medicine. Reducing daily caloric intake is the first step in combating obesity. Speak with your doctor or a nutritionist to learn how to plan healthy meals and snacks. In general, it is important to reduce sweetened beverages, increase fruits and vegetables, lessen portion sizes, and eat whole foods. It is also smart to learn how to read and understand food labels. It can be immensely helpful to keep a food diary, recording what you eat, when you eat it, and how much you eat. Often, just jotting down what you consume can help you cut back. Adding an exercise plan to your healthy diet will not only help take weight off it will help you keep it off. That's because burning calories builds muscle. And the more muscle you have, the more calories your body burns - even when you're not moving! But don't jump into training for a 5K-run! Build up your stamina by slowly increasing your daily activity. Park further away from the mall entrance. Take the stairs instead of the elevator. Or just walk in place while you're watching televison. Once you feel ready, find an athletic activity you enjoy, like biking around the park, taking a dance class, or running with your dog. No matter which activity you choose, get the maximum benefit by scheduling at least 30 minutes of exercise daily. You'll find it easier to lose weight, if you stay motivated. Set up little goals on the path toward a healthier you, and reward yourself each time you reach one. If you have health problems related to your obesity, your doctor may recommend medication as a way to lose weight, in addition to diet and exercise. Three common options are orlistat, phentermine and sibutramine. Orlistat, also marketed under the brand name Xenical, blocks 30 percent of dietary fat from being absorbed by the body. Phentermine and sibutramine both suppress appetite. A diagnosis of obesity can feel overwhelming, but there is help for this condition. Healthy lifestyle changes and a doctor's care can help obese people lose weight and feel great! Obesity is a serious matter. If you have concerns about your weight or health, please make an appointment to see your doctor immediately.More »
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The low down on low carb diets
Transcript: How low is low carb? Low carb diets ask you to reduce your carb intake from the recommended 225 to 325...
How low is low carb? Low carb diets ask you to reduce your carb intake from the recommended 225 to 325 grams a day to between 50 and 150 grams. The idea is that eating fewer carbs lowers the amount of glucose in your blood and that makes your body burn fat instead of sugar for fuel. The result? Weight loss. But over time that can deprive you of essential nutrients found in carbohydrate-rich foods like grains, some veggies and fruits. A low-carb diet also increases the amount of protein and fat you consume. There's no health advantage to eating excessive amounts of red meat and saturated fats.More »
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Get rid of those bad for you bulges
Transcript: How can I lose belly fat? Belly fat -also called visceral fat-is particularly dangerous for your health....
How can I lose belly fat? Belly fat -also called visceral fat-is particularly dangerous for your health. It surrounds your organs and fuels body-wide inflammation that increases your risk for heart disease, diabetes, certain cancers and dementia. To lose it you need to adopt a healthier diet that focuses on high fiber foods such as fruits, vegetables, legumes and 100% whole grains. In addition you need lean proteins such as fish and skinless poultry, and healthy fats, such as omega-3 fatty acids.More »
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Finding the diet that really works
Transcript: What's the best diet for weight loss? The best diet for weight loss is one in which you take in FEWER...
What's the best diet for weight loss? The best diet for weight loss is one in which you take in FEWER calories than you EXPEND every day. And one that YOU can stick to. We do know EXTREME diets that eliminate whole categories of foods, leave you hungry and unsatisfied and can slow your metabolism, making it harder to lose excess weight. Fad diets do NOT work in the long run. In order to sustain permanent weight loss you need to make healthy lifestyle choices, including a diet based on vegetables, fruits, lean proteins and some whole grains and healthy fats. Make sure you watch your portion sizes! Healthy choices have calories too.More »
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You can dodge obesity health risks
Transcript: What are the problems with obesity? Excess fat cells trigger body-wide inflammation that's associated...
What are the problems with obesity? Excess fat cells trigger body-wide inflammation that's associated with type 2 diabetes, heart disease, high blood pressure, problems with fatty liver, kidney disease, sleep apnea and infertility. Excess weight also damages joints and makes osteoarthritis extra painful. And obesity has been linked to dementia. There are also emotional repercussions-obesity can lead to low self-esteem, depression, social withdrawal and may make a person a target of bullying.More »
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How to love to eat less
Transcript: How to stop overeating? Appetite is controlled by two hormones: ghrelin and leptin. Ghrelin tells your...
How to stop overeating? Appetite is controlled by two hormones: ghrelin and leptin. Ghrelin tells your body when it's hungry and leptin signals All FULL. But when you constantly OVEReat , your natural appetite control system stops working and YOU DON'T KNOW when you are full. Overeating is also triggered by stress. When you are under stress your body secretes high levels of the hormone cortisol. This can make you increase your intake of food, because eating causes your brain to release the feel-good neurotransmitter dopamine. To curb overeating, you have to give your appetite-control hormones a chance to reset, so they can do their jobs. It helps if you chew each bite longer and eat more slowly. Put your fork down between bites. Savor flavors.More »
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Turn down food obsessions
Transcript: How can I stop craving sugar? Sugar cravings come from over-consumption of...sugar! The more sugar you...
How can I stop craving sugar? Sugar cravings come from over-consumption of...sugar! The more sugar you eat or drink, the more you crave. However, eating a moderate amount of naturally present sugars, such as those found in fruits, 100% whole grains and dairy, doesn't usually pose any health threat. But ADDED sugars and high fructose corn syrup, which creep into everything from sodas to cereals and yogurt to bread, CAN fuel sugar cravings, cause weight gain, add to body-wide inflammation and increase your risk for type 2 diabetes.The BEST way to reduce sugar cravings is to READ FOOD LABELS. Then you'll see just where added sugar is hiding and you can avoid it.More »
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