Why Weight

Portion Control Secrets- Do You Really Know How Much You Are Eating

By Renee Feldman

It's no secret that over 65 percent of Americans are overweight and they are quickly being joined by their neighbors from all over the world. The secret lies in how much we are all really eating. It's also glaringly obvious that in our electronic motorized world, we barely move, let alone exercise. Also, we are bombarded with so much information from televisions, computers, cell phones, handheld devices and E-Mail that are minds are cluttered. This makes it difficult for us to get centered on how much weight we are gaining and how to get rid of it. By looking at a tiny part of the equation: portions, we can become more aware of how much we are really eating and start to lose weight.

Many of us are trained to finish what is on our plate even if we are full. This is especially problematic when we dine out. The portions that we get while eating in a restaurant are often 3 times more then what we need nutritionally. Many of us need to be OK with leaving food on our plate and either splitting a dish with our dining companion or taking some home with us. When eating at home, put a reasonable amount of food on your plate or in a bowl and eat just that. If you are still hungry, wait 20 minutes to see if you need to eat more. It can take at least that long for the brain to register if you are full. If you are snacking, look specifically at what a serving is on the label of your snack, measure that out and eat just that. Once you cut down on your portions a bit, you will begin to lose weight. If you want to guarantee that weight loss, then start exercising.

Exercise does not need to be a daunting time consuming task. By adding a bit of cardiovascular exercise and a couple of strength and conditioning movements to your day, you can begin to raise your metabolism and burn more calories. Circuit training is a good way to do this because it rotates cardiovascular movements with strength and conditioning movements. In order to insure that you start exercising and start eating less, you need to get these ideas firm in your mind.

Here lies the secret for losing weight and keeping it off. You need to get focused on improving the quantity and quality of your life by getting to and maintaining a healthy weight. Get focused by taking 5 minutes a day to empty your mind. For just 5 minutes, shut your cell phone, computer, radio and TV and close your eyes. Focus just on your breath and on letting your mind quiet down. Then affirm your healthy habits, even if you don't have them yet.

You have all the tools to lose weight. There are a myriad of ways that you can implement small changes in your lifestyle that will lead to big changes in your body and your health. Start making those changes now

Renee Feldman MA, is the founder of http://www.bodyfatblaster.com/tips.html and http://www.cellulitetips.com and 2 Popular Free Tip Courses that are helping people worldwide to achieve their health and fitness goals. Renee is an Exercise Physiologist and Certified Personal Trainer. One of the first personal trainers in the United States, Renee is certified by the American College of Sports Medicine which is the Gold Standard in fitness. Her vast experience ranges from competitive bodybuilding, where she won state wide championships to professional dancing. She has used her education and experience working in Corporate fitness centers, Health Clubs, Y.M.C.A.'s and J.C.C.'s. Renee has an incredibly well developed and diverse background in Meditation and Guided Visualization which she has used to coach her clients for the last 12 years. She also lectures and presents information on fitness, wellness and the mind/body connection. She successfully demonstrated her cellulite reduction methods on television.

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posted by Cheryl Levesque @ 6:41 PM