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Portion Control: The Perfect Counter to Obesity

Portion Control: The Perfect Counter to Obesity

Weight Loss: What is Portion Control?

The human body works on the principle of a barter system, one that is focally dependent on energy. We eat foods high in energy to go about our routine schedule to move about and to go about our routine tasks. The food that we eat gives us energy and it is stored in our body’s cells.

If this stored energy is not used properly, it causes obesity and weight gain. This advice is usually knocked out as you go on devouring loads and loads of your favorite food (read: overloading your digestive system). It is all the worse when we make these mistakes repeatedly. This leads to several health issues like gastrointestinal disorders, obesity, belly fat, acidic reflux, and so on.

A smarter way out of this rut is to have and maintain Portion Control of all that you plan to eat. You should note that even some of the “healthiest" foods too contain calories that may not be always conducive to your health. Identifying and restricting such foods is a simple way to lose weight and to stop accumulating unwanted flab.

Benefits of losing weight linearly

Weight loss is usually not a linear process. Even when you are following a fitness trainer’s or a wellness expert’s advice, it would still take a great deal of persistence and discipline with your eating habits

We thus advise that you should keep an eye on what and how much you eat every day. Research suggests that portion sizes (or servings) have more than doubled in the last 20 years. Some people eat pasta servings that are even five times over the dietary recommendations.

By exercising more discipline, you can burn some excess flab faster. This may lead you to the following benefits:

1. Efficient use of stored energy

2. Less strain on all biological processes in the body

3. Agility

4. Robust heart health

5. Reduced acid reflux and indigestion

6. Reduced pain in joints

7. Reduced backache

8. Metabolism is boosted

9. Leaner and fitter body

10. Reduced risk of diabetes

11. Regular blood pressure and blood sugar levels

12. More energy

13. Better sleep patterns

14. More confidence

Why eating small meals more often is better than eating a grand meal twice a day?

Regularly eating some high-energy foods at fixed time intervals is an incredibly better way to lose weight than either going on unplanned dieting or just eating too much twice a day. It is because if you are feeding your body with nutritious foods at regular times a day, you are aligning your energy requirements as per a schedule.

1. Breakfast is the most important meal of the day. It helps you keep the hunger pangs at bay and gives the metabolism a kick-start in the mornings. We recommend eating a small, healthy breakfast within a half-hour of getting out of bed. You may also go with a bowl of fruit, a poached egg with a slice of wholemeal toast, or a small bowl of cereal or porridge.

2. The majority of people eat far more than they need to and this amount is usually inconsistent with their lifestyle. The extra baggage ends up on the hips, the waistline, the ‘muffin top’, and on the belly. The more it accumulates, the more problems it may cause.

Portion control begins with splitting your daily calorie intake into five or six small meals a day. This will help to keep your energy levels high without letting you pile any excess pounds. It would also help your body burn excess fat instead of muscle tissues. Drinking water regularly would also help.

Thinking if taking more proteins could make you skinny or fitter? You’re getting closer to the answer.

What are some of the best fat-burning foods?

A golden rule to become slimmer and fitter (and shedding some extra pounds) is to watch closely what foods a nutritionist would never include in her regular diet. She is one of the best persons to consult in this matter. She can help you chalk out a workout schedule and a diet plan for you, something you can use properly to reap massive benefits.

Here are some healthy filling foods that you can eat to shed some pounds:

1. Chia and flax seeds

2. Oatmeal porridge

3. Legumes

4. Citrus fruits

5. Fish

6.Avocado

7. Greek yogurt

8. Whole grains

9. Soups

10. Peanuts and popcorns

Again, they all contain different amounts of calories and they must be consumed in moderated and controlled amounts for the best results. Even if you like having more of anything above (like avocado or soups), you should maintain strict control over the portion (or quantity) that you are taking.

Starvation Diets: Why you should not starve yourself to lose weight?

A starvation diet is a list of low-calorie and low-energy foods that you could eat in a day. You should not eat more than 1200 calories in a day, and that you should not rely on such a restrictive diet for a longer period.

You may note that your body enters into starvation mode when your food intake is stopped for an extended duration of time. If you don’t eat anything nutritious and healthy regularly every three or four hours, your metabolic rate is slowed down. This is bad for your circulatory and nervous systems. You can experience weakness, fatigue, persistent thirst, irregular sleep patterns, dripping blood sugar, and pressure levels.

This is why nutritionists advise eating small meals helps to increase the energy you expend even while you are at rest. This would burn extra calories and would also help you decrease your percentage of extra body fat. If you are also following a fitness-based routine, you should stay away from any such restricted diet, or else it may interfere with your health.

Can you lose weight if you eat 2 times a day?

Not eating properly or just eating 2 times a day would only make you weaker and your body would crave for more. It can make you ill and fatigued, and your blood pressure would decrease. You would only end up piling more flab in some time. Here’s a free resource for you to add these tips to your dietary habits if you are exercising portion control.

It’s a real uphill struggle if you are trying to lose weight while your body is desperately trying to hang on to it. Frequent, smaller portions of healthy, nutritious food will help you to reach your weight loss goals and stop you from feeling hungry when you might give in to naughty cravings.

What is healthy eating?

Eating frequently would keep you energized throughout the day and would help you exercise harder and burn more calories. In an ideal world, we would all be fit and stay healthy without having to try. However, staying healthy in today’s busy world is no easy task, especially if you are short on budget.

We know you are busy and have thus compiled a list of things that won’t drain your energy or break the bank. Here are two healthy eating practices you can follow from today:

Eating healthy is a big part of staying healthy

Many people think eating healthy on a budget means living on lettuce salad without dressing, but it doesn’t have to be that boring. The point is to focus on getting more protein, as these are what many people are missing from their budget diet.

Some of our suggestions for affordable protein items include frozen chicken breast, tuna cans, plain yogurt, milk, and eggs. Please note that its recommended daily amount for adults is 46 grams per day for women and 56 grams for men.

  • Remember that not all protein sources are equal in quality.

  • Animal proteins deliver our daily dose of amino acids. Eating more of them would help you feel more energetic and gain muscles faster.

  • You can also avail of a lowered risk of premature death, lower risk of cardiovascular disease and stroke, and reduced risk of cancer.

  • Your hair and nails would look great too.

  • Reducing the intake of red meat greatly reduces the chances of having heart disease and diabetes. y reduces the chances of having heart disease and diabetes. Milk, dairy products, and meat derived from grass-fed animals are significantly better in quality.

  • Milk, dairy products, and meat derived from grass-fed animals are significantly better in quality.

Bonus: 5-day Plant-based (Vegan) Diet Plan for Weight Loss

Here’s a 7-day all-vegan diet plan, as suggested by our experts:

1. Day 1:

a. Breakfast: Greek Yogurt or berries

b. Lunch: Salad with fruit juice, carrots, and cheese

c. Dinner: Whole-grain bread, green beans, broccoli, honey

d. Snacks (optional): Seasonal fruits and dry fruits

2. Day 2:

a. Breakfast: Eggs with fat-free milk

b. Lunch: Salads and fruit juices, seasonal fruits, avocadoes, boiled potatoes

c. Dinner: Whole-grain bread or brown rice, vegetable soup, and some warm milk

d. Snacks (optional): Avocadoes, popcorn, or some dry fruits

3. Day 3:

a. Breakfast: Whole grain bread or toast, avocadoes,

b. Lunch: Lasagna with tofu

c. Dinner: Falafel salad with dressing

d. Snacks: Popcorn with buttermilk

4. Day 4:

a. Breakfast: Toast with Peanut butter

b. Lunch: Boiled eggs or salted cheese

c. Dinner: Bean and veggie salad

d. Snacks: green tea or roasted pumpkin seeds

5. Day 5:

a. Breakfast: Oatmeal with honey

b. Lunch: A citrus fruit

c. Dinner: Veggie soup served with a whole-grain sandwich and some honey

d. Snacks: Green salad with beetroot and lemon juice

Note: You can also help yourself by staying away from your indulgent habits like binge eating or drinking, and eating processed or sugary foods. It is just as important to not give in to any fatty or oily food for some time and let the body cleanse itself.

1. Diet Plan Options for Vegetarians: A 12-week cutting diet plan for faster results

A vegan diet may consist of the following:

  • Green and leafy vegetables: lettuce, spinach,

  • Fruits: Grapefruit, berries, bananas, kiwifruit, watermelon, pomegranate

  • Dairy products Greek yogurt, fat-free milk, and soymilk

  • Whole grains: barley, millet, oatmeal, buckwheat, brown rice, quinoa, millet, faro

  • Starch-free vegetables: cauliflower, tomatoes, bean, asparagus, bean sprouts, mushrooms, carrots, radishes

  • High-starch vegetables: sweet and white potatoes, beetroots, acorn, butternut, turnips

  • Other foods: beans, legumes, chickpeas, soybeans, pinto beans, lentils, and kidney beans

  • Dry fruits: nuts, almonds, walnuts, prunes, raisins, apricots, and hazelnuts

  • Cheese: tofu, parmesan, feta, blue cheese

  • Cooking oils: Olive oil, canola, coconut, avocado oil

2. Home-based aerobic exercises

Research shows getting more physical activity not only helps you stay fit and look great but also helps in preventing at least six diseases. They are numerous heart disease, high blood pressure, obesity, diabetes, osteoporosis, and mental disorders like depression. You should keep at it for at least 30 minutes of constant activity to reap benefits from physical activity.

These activities don’t have to be anything extensive, but activities such as jogging and swimming are all excellent examples of physical activities. If you are not an exercise kind of person, physical activities could be made more enjoyable when you join a group of other people or when you find some activity that you enjoy doing.

Be sure to back it up with a nutritious and fitness-based diet plan, as suggested by your fitness trainer.

Editor’s Pick: Here’s why you should start exercising today.

Doing easy workouts at home without equipment

It is an awesome way to try doing some easy workouts at home to lose weight without equipment. It doesn’t cost a lot of money and still delivers a positive result. You can go for crunches, squats, Zumba dance sessions, skipping ropes, brisk walking, and doing pushups.

Sticking to the more gruesome exercise may come later. But as the adage goes, there are few things in life that matter more than one’s health, and it’s always a good idea to maintain health before it starts deteriorating with some smart thinking. Eating and working out in a controlled and smarter way holds the key to better utilization of your energy.