You hit the gym regularly, the fridge and pantry are stocked with healthy foods and you follow a healthy diet, but why are the pesky pounds hanging around? Math does matter!
It’s a common problem. We over-estimate our workout calorie burn and under-estimate our calorie consumption.
It doesn’t matter if you eat good food, because if you eat too much of it the same problem occurs. No weight loss.
With all foods, portion sizes matter. The food industry has caught on to this as we see it all over the grocery store — smaller servings, single serving packages, fat free, etc.
For me a few tips help keep my calories in check:
1. Exercise every day. Whether it’s skating, running or working out at the gym, I try to get in 30 minutes a day. Wear a heart monitor, it’s very revealing. It’s true, we do over-estimate our calorie burn.
2. Your diet of course. You all know I eat clean. At a minimum stick to the 90/10 rule; 90% good 10% not so good.
3. Where it’s available, I buy my foods in single serving packages. Yes it can be bit more expensive than buying in bulk, but it works with my busy/on-the-go lifestyle and my addictive personality. A few musts include:
– Cheese Sticks (8 in a pack) or Laughing Cow Cheese (8 in the wheel)
– Nordica fat-free plain cottage cheese 125g cups (4 in a pack)
– Our Finest Greek plain yogurt 125g cups (4 in a pack; it’s the Walmart brand)
– Summer Fresh 100 calorie Hummus Packs
– Ezekiel Muffins; keep them frozen, take one out the night before, toast and eat (6 in a pack)
– Blue Diamond 100 calorie natural almond packs (12 in a pack)
– Instant Quaker Quick Oats single serve packages (12 in a box)
– PC Blue Line frozen fish fillets; Salmon or Cod or Tuna or Tilapia. 2 fillets in a box, frozen and individually wrapped.
– Happy Planet Soups. Vegan and “clean”. Heat and eat. Try the Mediterranean Minestrone. YUM.
– Hard boiled eggs. Boil a dozen and keep them in the fridge. An easy portable snack.
4. Containers are your friend. I am a Tupperware junkie! The “Solutions” store is a dream. They have all kinds of neat food containers that keep your serving sizes in check and make life quick and simple. Check out their website.
5. Use what God gave you, eyeball it. Use visuals to size out your portions, like the palm of your hand, deck of cards, tip of your thumb, etc. Here is a quick reference guide…http://m.shape.com/
So remember, math does matter when losing or maintaining a healthy weight. Exercise daily, eat the right foods, and keep the sizes in check and prove to yourself that a minus b does equal c.
Until the next time, keep @ it. – D 😉
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