Hey Fast Tracker's, I hope you had an incredible, active Easter weekend!
Today's blog is on a really important subject that is absolutely crucial for your fat loss success: PORTION SIZES.
Even if the foods you are combining together comply with our Fast Track Guidelines perfectly ... and even if your exercise program is right on the money and you're working out till you are blue in the face every day ... you will NOT lose excess fat if you're eating an excessive amount of food. It is critical - in fact, completely vital - that you create a "caloric deficit" to lose excess fat. This implies that you're expending much more calories than you're consuming. And trust me when I say, it's a lot simpler to cut back 500 or 600 calories each day than it is to work them off! (you are able to consume 500 calories in three minutes, yet it might take you an hour to expend that a lot)
Although I commonly do not recommend counting, calculating, and measuring all your foods every meal... for just this week, I'd strongly recommend which you take a close glance at the actual amount of calories you're consuming to make certain you that you're making a caloric deficit instead of a caloric surplus (consuming more than you are expending). Obviously, if you are a gold member, this is all carried out for you in the meal planner (BTW, we have plenty of fantastic new enhancements to the meal planner, coming this week!!). If counting your calories for a week is too time-consuming and overwhelming, I understand - I get it.
Here's a general guideline for your portions: your carb portion should be about the size of your fist. So, a small baked potato, for example. Your protein source ought to be about the size of the palm of your hand, which for many women is about 4 ounces. For instance, a chicken breast that's concerning the size of a deck of cards is about 3.five to 4 ounces. For most males, the palm of one's hand is more like 5 or 6 ounces. And your fat supply should be about the size of your thumb. Such as, a tablespoon of shelled sunflower seeds. It's also very important that you pay interest to serving sizes on food packaging. For example, a serving size of ice cream is only 1/2 a cup, or about the size of two golf balls. Are you stopping at 1/2 a cup? Most people aren't, so they're getting far more than the caloric amount advertised on the label. An additional example of this is fruit juices. Many times it'll come in a bottle that advertises 150 calories, but if you look closer, it might read that it consists of 2 or 3 servings. So if you drink the whole bottle you may be consuming way too many calories. The 1 type of food you have my complete permission to eat as much as you want are vegetables ("fibrous carbs"). Reason being, they are loaded with nutrients, yet Extremely reduced in calories - perfect for fat loss. Anyway, do yourself a favor and pay close interest to everything you place inside your mouth this week, as the calories truly add up and could place you well over your "calorie budget" for creating that required "deficit" for fat loss.
In the Comments box below, please let me know how you are doing with tracking your portions and the calories you are consuming, as well as any "tricks" you may have for keeping your portions under control as well as your calories within your daily "budget." If you do this and inform me about it below, I'll give you 500 Fast Track points!! I hope this blog was helpful - make it a great week!
Kim
Today's blog is on a really important subject that is absolutely crucial for your fat loss success: PORTION SIZES.
Even if the foods you are combining together comply with our Fast Track Guidelines perfectly ... and even if your exercise program is right on the money and you're working out till you are blue in the face every day ... you will NOT lose excess fat if you're eating an excessive amount of food. It is critical - in fact, completely vital - that you create a "caloric deficit" to lose excess fat. This implies that you're expending much more calories than you're consuming. And trust me when I say, it's a lot simpler to cut back 500 or 600 calories each day than it is to work them off! (you are able to consume 500 calories in three minutes, yet it might take you an hour to expend that a lot)
Although I commonly do not recommend counting, calculating, and measuring all your foods every meal... for just this week, I'd strongly recommend which you take a close glance at the actual amount of calories you're consuming to make certain you that you're making a caloric deficit instead of a caloric surplus (consuming more than you are expending). Obviously, if you are a gold member, this is all carried out for you in the meal planner (BTW, we have plenty of fantastic new enhancements to the meal planner, coming this week!!). If counting your calories for a week is too time-consuming and overwhelming, I understand - I get it.
Here's a general guideline for your portions: your carb portion should be about the size of your fist. So, a small baked potato, for example. Your protein source ought to be about the size of the palm of your hand, which for many women is about 4 ounces. For instance, a chicken breast that's concerning the size of a deck of cards is about 3.five to 4 ounces. For most males, the palm of one's hand is more like 5 or 6 ounces. And your fat supply should be about the size of your thumb. Such as, a tablespoon of shelled sunflower seeds. It's also very important that you pay interest to serving sizes on food packaging. For example, a serving size of ice cream is only 1/2 a cup, or about the size of two golf balls. Are you stopping at 1/2 a cup? Most people aren't, so they're getting far more than the caloric amount advertised on the label. An additional example of this is fruit juices. Many times it'll come in a bottle that advertises 150 calories, but if you look closer, it might read that it consists of 2 or 3 servings. So if you drink the whole bottle you may be consuming way too many calories. The 1 type of food you have my complete permission to eat as much as you want are vegetables ("fibrous carbs"). Reason being, they are loaded with nutrients, yet Extremely reduced in calories - perfect for fat loss. Anyway, do yourself a favor and pay close interest to everything you place inside your mouth this week, as the calories truly add up and could place you well over your "calorie budget" for creating that required "deficit" for fat loss.
In the Comments box below, please let me know how you are doing with tracking your portions and the calories you are consuming, as well as any "tricks" you may have for keeping your portions under control as well as your calories within your daily "budget." If you do this and inform me about it below, I'll give you 500 Fast Track points!! I hope this blog was helpful - make it a great week!
Kim
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