The No.1thing you can do to help reach your weight-loss goals? Keep an eye on how much you eat.
You had an hour plus, sweat-inducing, hardcore workout this morning, which more than justifies that large stack of protein pancakes for breakfast or the extra helping of pasta at dinner, right? After all, you earned it!
Not so fast. Portion control is one of the most important factors when it comes to dropping a few pounds and keeping them off. You have to consider energy output versus energy intake. “You might be doing a greatjob increasing your calorie burn atthe gym, butthat doesn’t mean you can overindulge when the workoutis over.”
That goes not only for cheat foods like fries and sweets, but also for otherwise healthy fare like fish, Greek yogurt, and nuts. “Too much of almost anything (with the exception of water) can interfere with your ability to maintain a healthy weight”. Overdoing it with one macronutrient, be it protein, carbs, or fat, can also sabotage your efforts.
Of course, it’s nice to reward yourself after you’ve worked hard. It just means you need to balance these added calories with the rest of your diet. “If you really need that mocha latte postworkout, then be more mindful of what you’re eating throughout the rest of the day”.
Use the following guidelines when plating a meal to keep your portion sizes realistic: a palm-size amount of lean protein like chicken or fish; a fist-size amount of carbs such as rice, pasta, potato, or corn; two fists of fruits or veggies; one to two thumb-size amounts of fat like salad dressing, peanut butter, or mayo and a thumbnail-size pour of oil.
Stick with these guidelines and you’ll be way ahead of the curves when it comes to successful long-term weight control. “If you can control portions, you will inevitably be controlling calories, too, and ultimately that’s what will make the difference”.
THE ADULT PORTION PLATE
The Portion Plate is an interactive tool for teaching consumers appropriate food portions. It’s an actual plate that offers a tangible demonstration of how much food we should eat. Not only are the plate’s illustrated portion areas a good guide to follow, but the makeup of a good meal is also presented. This means 1/2 of your plate should be fruits and vegetables, 1/4 of your plate whole grains and the remaining 1/4 lean protein.
COOKING STAR DIGITAL SPOON SCALE
Some of your favourite foods can pack a calorie punch in small doses, for example, your nut butters and healthy oils. A digital spoon scale is perfect for measuring smaller amounts of foods so that you don’t increase your calorie intake unnecessarily.
PASTA PORTION CONTROL CONTAINERS
Portion control is one of the most important functions of this cooking gadget. Measuring cooked pasta is the solution to weight control and still being able to eat fun food. From being a pasta maker, spaghetti spoon, pasta spoon and a pasta portion control basket it has its place in the line of the cool kitchen gadgets which are fun for kids as well. Cooking the desired pasta amount for your diet.
CALORIES APP
Download an app that can recognize 200 calories through photography. Why 200 calories? Because it’s a nice portion size and makes it easy to recognise how many calories you are eating without needing to check the labels. Well it turns out it’s a whole lot of spinach but only half a spoon of peanut butter!
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