Yeah, I used to be the yo-yo type. I'm very healthily conscious til I get too skinny and start looking sick so I backtrack to the unhealthy habits. And the cycle would continue. It was probably ingrained from back in my school days. Get holidays, eat like its going out of fashion, lie on the couch all day watching tv, pack on the pounds. Return to school, get skinny. I would gain weight easily, lose it even faster. Then I hit my 20's and that thing they say about the metabolism slowing down? I think mine just did. I've been trying to lose 3 pounds since the beginning of the year and I've only succeeded in gaining twice that! So I'm getting with the programme and overhauling my exercise and eating habits. It's not a fab, its a lifestyle change. So expect to see more fitness and health posts on here.
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| I was so proud of beating my time from last year! Didn't carry my camera on me so approached the first celebrity with a smart phone (they have to be nice to their fans) - who turned out to be comedian and TV presenter Afande Kelekele and asked him to bluetooth the pic to mine! Pic on right is my week old guns :) as I started gyming a week before the marathon. |
To start it off, heres a great illustrative guide to portion control from Eat Smart and Workout Hard. You know the old adage; Abs are made in the kitchen and sculpted in the gym. Leggo!
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| So simple! And yet ... |
To control your weight you must control your portions
Before Eating, Divide The Plate
Here’s a simple rule to portion a plate properly: Divide it in half. Automatically fill one side with fruits or vegetables, leaving the rest for equal parts protein and starch. This way, you begin to see what a properly balanced meal looks like. Spaghetti and meatballs? Steak and potatoes? They’re only half a meal, incomplete without fruits and vegetables.
Pre-Portion Tempting Treats
The bigger the package, the more food you’ll pour out of it. When two groups were given half- or 1-pound bags of M&Ms to eat while watching TV, those given the 1-pound bag ate nearly twice as much.
Head Off The Mindless Munch
Five minutes after eating at an Italian restaurant, 31 percent of people couldn’t remember how much bread they ate. If you’re worried you might do the same, have the bread removed from the table.
Downsize The Dishes
If you’re one of the 54 percent of Americans who eat until their plates are clean, make sure those plates are modestly sized. On a standard 8- to 10-inch dinner plate, a portion of spaghetti looks like a meal. On a 12- to 14-inch dinner plate, it looks meager, so you’re likely to dish out a bigger portion to fill the plate. When researchers gave study participants 34- or 17-ounce bowls and told them to help themselves to ice cream, those with the bigger bowls dished out 31 percent more ice cream.
Limit Your Choices
The more options you have, the more you want to try. In one study, researchers gave two groups jellybeans to snack on while they watched a movie. One group got six colors, neatly divided into compartments; jellybeans for the other group were jumbled together. Those given a mix ate nearly two times more.
Use Your Power For Good
Most homes have a “nutritional gatekeeper” who controls 72 percent of the food eaten by everyone else. The person who chooses food, buys it, and prepares it wields power. If that’s you, take advantage of it.
Avoid A See-Food Diet
Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight.
Turn Off The Television
The Vast Wasteland leads to vast waists. It’s not just the couch-sitting. TV distracts you from how much you’re eating, and the more you watch, the more you’re likely to eat. In a study comparing how much popcorn viewers ate during either a half-hour show or an hour-long show, those who watched more television ate 28 percent more popcorn.
Think Before You Drink
Pour cranberry juice into two glasses of equal volume: one short and wide, the other tall and thin. Most people pour 19 percent more cranberry juice in the short glass because the eye is a poor judge of volume in relation to height and width.
Serve Good-For-You Foods Family-Style
Not all portion-control strategies are about eating less. You can have as much as you want of some foods. Place the foods you want your family to eat more of―salads and vegetable sides―within easy reach on the dining table.
