Monday, February 9, 2015

Portion Control Week Challenge

The number one question I get asked as a personal trainer is:  How many calories should I eat in order to loose weight?  This is a common question since nutrition is the core to any fitness plan. Whether you are seeking fat loss, weight loss or weight gain, proper nutrition is essential to achieve your goal.  I want to remind you that I am not a registered dietitian nor a nutritionist.  However, I do specialize in weight-loss.  As personal trainers we are encouraged to discuss basic nutrition topics that are within or professional scope of training.

I realize that while everyone is going nuts sharing Valentine's Day recipes, we are the odd man out at a healthier, fitter me this week.  Don't worry I will share a nice Valentine's Day recipe roundup on Wednesday.  

On that note...Welcome to portion control week.  On a video I shared two weeks ago, we discussed that the only way for anyone to loose weight is to be at a caloric deficit (eating less calories than calories expended).  We discussed that diets do not work and should only be prescribed a a medical professional.  We now know that the only way for a healthy individual to gain weight is to be at a caloric surplus (eating more than your body needs.)  Right?  Right!

 The topic discussed on the YouTube Channel last Friday was portion control for weight loss.  On that video I challenged you to a week of portion controlled meals.  I find that most people with the goal of weight loss, that have a workout routine in place and seem to be eating the right things and not loosing weight are underestimating the amount of food they are consuming.  I mentioned on the video that I was going to do a follow up post for you to ask questions and share your experience with the challenge. 
Check out the video below...
 
Portion Control Challenge Rules:


1. Watch the video!
2.  Read food labels for prepackaged meals and stick to serving sizes only.
3.  Measure all liquids, protein, fruits and prepackaged meals using measuring cups and/or food scale.  I recommend the Taylor Classic food scale.
4.  Veggies are unlimited
5.  Log your meals using a notebook or a food journal app like My Fitness PalWRITE IT DOWN!
6. Write down how you feel at the end of each meal and at the end of the day (meal 1 was satisfying, etc.)

Take the challenge! 

If you need an accountability partner, feel free to Instagram your portion controlled meals and be sure to use #portioncontrolweek or tag me @ahealthier_fitterme so I can see your post!
 
I hope you find this helpful and join in!
Thanks for stopping by ;o)

18 comments:

  1. Portion control really helps, in my opinion. You can still enjoy everything but just in moderation. :)

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    1. for sure! You are not aiming for perfection nor deprivation here ;o)

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  2. This is great advice! Portion control is a big help for me. Thanks for sharing!

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  3. Portion control is a big struggle for me - thank you for this!

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    1. I am glad you found this helpful Rebekah

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  4. Great video!! I noticed that I eat perfect during the day and then at night I tend to eat more than I should. I am going to start working out after work so that I am just not going straight home from work to eat!

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    1. Thanks Lindsay! I see that a lot in people.. that's a great plan.. ;o)

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  5. Portion control was the first major change I had when starting to get healthy:) great post!

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  6. I did a paleo challenge at my local crossfit box a few years ago, portion control used to be a struggle for me, but it really opened my eyes at how little we really need to "pile" up our supper plates.

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  7. No portion control for me. I try to gain weight :)
    Have a lovely Tuesday.

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  8. Portion control is hard for most people, since i started cooking again i make meals for the week or two weeks ahead and they are in reasonable portion sizes and i just increase my fruit and veggie side.

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    1. great job Miranda! That's awesome and key for a sustainable healthy lifestyle

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  9. I'm so bad with portion control... luckily, my eyes are bigger than my stomach and my stomach doesn't like me when I eat more than a normal/healthy sized portion so it works out a bit. Now to just train myself to actually sit and eat more often. I'm constantly reaching for quick things rather than healthy things.

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    1. you are one of those lucky ones then... Well, good that you recognize what needs work... you'll be fine ;o)

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Thanks for stopping by!