When it comes to losing weight, it isn’t about just what you eat … it’s also about how much you eat.
Of course, certain foods and nutrients can help you feel satisfied and control your appetite: healthy fats from nuts; fiber from fruits, vegetables and whole grains; protein from eggs, beans and meat. That’s why many Nutrisystem meals and snacks are loaded with both fiber and protein.
But even “good” choices can sabotage your weight loss progress if you eat too much. For example, two tablespoons of almonds provides filling, healthy fats and about 70 calories. On Nutrisystem, that amount counts as one PowerFuel. But if you snack mindlessly on them, the calories in almonds add up: One full cup of whole almonds is 828 calories.
This can be the difference between eating an amount that helps you stay full, energized and on track with your weight loss versus an amount that causes your “healthy” snack to lead to weight gain.
The problem: We’re really bad at estimating portion sizes, so we have trouble controlling them. Studies show that when we don’t measure, Americans correctly guess the size of a portion only about half the time. And we’re especially bad at estimating portion sizes when it comes to snacks and sweets.
That’s why portion control is the cornerstone of Nutrisystem: The meals and snacks we send you are perfectly portioned so you know exactly how much you’re eating, and know it’s an amount that’s helping you progress towards your weight loss goals.
But when it comes to your grocery add-ins and Flex meals, portion control is essential. Use these six tips to keep all your other portions under control and stay on track.
1. Measure and store foods in healthy portions—before you’re hungry.
When you’ve got an appetite, you may want to grab something and eat it—fast. Measuring out portions in advance can help you be sure that those two tablespoons of almonds don’t balloon into a half-cup or more: You can simply grab the bag or container where you’ve pre-measured the snack you want, and you’ll know how much you’re eating.
This can be especially useful for foods that you know you tend to binge on: If you buy a block of cheese and know you tend to eat a bunch of it when you’re feeling snacky, flip it over and look at the nutrition label when you get home. If it’s got 16 servings, cut the block into 16 servings right away, then put those in containers or bags. Or if you tend to grab a bunch of sandwich cookies, consider pre-portioning the entire package into servings as soon as you get home. That way, when you do snack, you can grab a serving that you know fits your plan.
The Nutrisystem Grocery Guide can help you determine what those healthy portions should be, so you can load your cabinets and refrigerator with pre-portioned snacks and ingredients that fit your plan. You can also chop up some non-starchy vegetables which are unlimited foods—like cucumbers, carrots and bell pepper slices—so you’ll have tasty, pre-prepared snacks that you can eat in big portions.
All this snack prep has a bonus: Research shows that more time spent prepping food in the kitchen is highly correlated with eating a higher-quality, nutritious diet—and with better health outcomes!
2. Buy pre-measured portions.
Don’t have time to pre-measure everything? Take advantage of pre-portioned options. Smaller bags of chips and crackers, 100-calorie packs, or other pre-portioned foods can help you keep track of how much you’re eating.
Nutrisystem IS a big help here: Our snacks, like the Chocolate Chip Cookies and White Cheddar Popcorn, are already pre-portioned, so you can eat the entire package and feel satisfied while staying on plan. No measuring needed.
3. Use your hands to help.
Sometimes the serving size on a label—or even the amount listed in the Grocery Guide—can be confusing: How much salmon is in three ounces? How much tuna is in a half-cup?
If you don’t have a food scale or measuring cups/spoons handy, you can use your hands or common household objects to help you estimate the proper portion size. Check out the infographic below for some common examples:
4. Don’t eat directly out of a full-sized bag or box. Use a plate or bowl.
If you can’t eat from a package where the whole contents is equal to one serving, don’t eat out of the bag or box. It’s tough to know how much you’re eating, and easy to be carried away … as anyone who’s lounged with a bag of chips can tell you.
Instead, measure the portion onto a plate or into a bowl before you sit down to eat. That way, you won’t have to rely on your willpower to stop—you can clean your plate and know you’ve eaten a healthy portion that fits your plan.
5. Pair a salty snack or sweet treat with an unlimited food.
If you love eating in large quantities, try pairing a healthy portion of a salty, sweet or fatty food you crave with another unlimited food, such as carrot sticks, slices of cucumber, green pepper slices or broccoli florets. These foods are unlimited because they’re filled with nutrients your body needs without many calories. By combining these two types of food on a single plate, you’ll get to eat some of the food you love, and eat the volume that will fill you up.
6. Figure out what you’re really craving. Eat a portion of that.
If there’s a food you’re really craving—like a favorite ice cream, or a chocolate chip cookie, or a cheese-flavored snack that always hits the spot—Nutrisystem dietitians say you can actually go overboard eating other foods trying to avoid your food craving all together. You know the feeling. You really want a cookie, but you end up picking at other stuff—a pretzel here, a cracker there—and never really feel satisfied … but you’ve piled up a bunch of extra calories.
The solution, our experts say, is to give into that craving … with a controlled portion. If you’re really craving a specific food, measure out a portion that matches the Grocery Guide guidelines, and really enjoy it. That’s the beauty of Nutrisystem’s program: No food is off limits when eaten in the right portion. So savor that healthy portion, log it in the NuMi app, and stay on track to your goals!
The post 6 Portion Control Tips for Weight Loss and Healthy Eating appeared first on The Leaf.
Frequently Asked Questions
Are There Any Side Effects From Using African Mango Extract?
There are no known side effects associated with taking African mango extract. However, it is essential to note that some individuals may experience stomach upset or diarrhea when using this product. Stop using the product immediately and consult your doctor if this happens.
Are natural appetite suppressants effective?
Eat less food to lose weight naturally. This would be a reduction in calories as well as a reduction in the consumption of high-fat or sugary foods.
It is important to exercise regularly in order to lose weight quickly. You’ll burn the extra calories you consume from the delicious foods you eat every day.
These natural appetite suppressant products may be the best option for you if your weight is not dropping.
These contain powerful ingredients, such as bitter melon (green tea), ginger, ginseng and many more. Clinical studies have shown that they can reduce hunger pangs, and other cravings.
How can I lose weight naturally?
Healthy foods should be eaten as often as possible. Healthy snacks should be low-calorie. Avoid eating too many processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Sugary drinks can be dangerous because they can contain high amounts of calories and sugar. You can lose weight by limiting the amount of soda pop and juice you drink. Try to drink at least eight glasses of water each day.
Another tip: Get up earlier. Studies show that people who wake up earlier tend to consume fewer calories throughout the day. It’s a good idea to set an alarm so you don’t fall asleep during the day.
Exercising is also important. Aerobic exercises like running, walking, biking, swimming, tennis, etc. burn fat faster than strength training. Include aerobic exercise into your daily life.
What drink is good for burning belly fat over night?
Drinking plenty of water is the best method to lose weight quickly. Water intake is essential for weight loss. It helps to reduce calories and gives you a longer feeling of fullness, which makes you less likely snack on carbs and sugary foods. Water helps flush toxins out of your body and maintains your skin’s youthful appearance.
Most people skip meals when dieting. Skipping meals can slow down your metabolism and make you feel more hungry. Instead, eat smaller meals more often.
Drinking more water can help you resist the urge to eat snacks. Dehydration can slow down the rate at which your body burns calories and cause you to crave sugary beverages. For extra detoxifying benefits, you can add lemon juice to your water.
Water intake can help you lose weight by making you feel fuller and quicker. Studies show that those who consume eight glasses per day of water are more likely to lose weight than those who drink only four cups. The reason is: Water helps fill you up without adding extra calories.
When you wake up in the morning, wait about 30 minutes before having anything to eat. After 10-15 minutes, hormones like insulin will start working to regulate blood glucose levels. These hormone surges can often cause hunger. If we wait until after these hormone surges occur, we can avoid feeling a rush of sugar and then crash.
Take a snack with you to lunch. A snack between lunch or dinner can prevent you from overeating later on in the day. A piece of fruit can be combined with whole grain toast and peanut butter.
Don’t eat right before bed. Studies have shown that the body processes nutrients more efficiently when it is asleep, so it is easier to stay slim if you go to bed early.
Don’t go hungry before bed! A light meal should be eaten at least an hour before you go to bed. You might be amazed at how many calories you’ll need to get to sleep.
Green tea can be added to your daily schedule. Catechins in green tea are plant compounds that can reduce inflammation and improve metabolism. According to a study published in The Journal of Nutrition, participants who consumed three cups of green tea per day lost more weight than those who did not. Another study found that green-tea drinkers had a 3 percent increase on their metabolism rates over 12 weeks.
Do smoothie cleanses work?
This is the key question. Are you getting rid of toxins? If you’re not getting rid of toxins, there might be another problem.
To make a cleanse work, it must eliminate all toxins from your body.
This could be because you aren’t getting enough water or not eating right.
This could also mean you need to cut back on salt intake and caffeine.
Other possible reasons for not seeing results could be:
- Your digestive system isn’t functioning correctly. This means that your body doesn’t absorb what you take in.
- Not enough protein is being consumed. Protein helps build muscle tissue.
- Carbohydrates are too high in calories. Carbs are stored energy.
- Too much sugar is a problem. Sugar can cause insulin spikes in the bloodstream. This slows down your metabolism.
- Insufficient fat intake is a problem. Some vitamins are only absorption-friendly if you eat enough fats.
- Your diet is not sufficient in essential fatty oils (EFAs). The benefits of EFAs have been shown to decrease inflammation.
- You are consuming too little fiber. Fiber absorbs excess cholesterol and bile salts. It speeds up digestion.
- You may not be getting enough vitamin C. Vitamin C helps with collagen production. Collagen is essential for keeping skin elastic and firm.
- You are consuming too small portions. Use a standard cup measurer to measure portions.
- It is possible to consume too much alcohol. The effects of alcohol can be very drying.
- You are consuming too high levels of caffeine. Too much caffeine is toxic for the liver.
- Your magnesium intake is too low. Magnesium can be essential for healthy bones, muscles, and teeth.
- You are consuming too less potassium. Potassium is required to maintain fluid balance.
Statistics
- According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
External Links
ncbi.nlm.nih.gov
- IGOB131 is a novel, seed extract of West African plant Irvingia gabonensis. It significantly reduces bodyweight and improves metabolic factors in overweight people. This was in a randomized double-blind placebo-controlled study – PMC
- A case report of renal failure that was linked to African mango consumption.
fda.gov
ods.od.nih.gov
- Office of Dietary Supplements – Ephedra
- Health Professional Fact Sheet: Dietary supplement for weight loss
webmd.com
- African Mango: What do you know about Irvingia Gabonesis
- Goji Berries: Health Benefits and Side Effects
How To
How to lose weight naturally
Dieting is the best and most natural way to lose weight. Dieting is very difficult if you think there is no other option besides dieting. You don’t have to go on a diet, but there are other ways to lose weight. One of these methods is exercise. This method is easy to follow because it only requires us to actively move our bodies. While working out, your metabolism is stimulated and you burn calories quicker than usual. Some foods can help us lose fat quickly and effectively. Eat green tea and honey as well as cucumber, tomatoes, apples, broccoli, honey, and others.
Many natural remedies can reduce your weight by burning excess fats. Before you read this article, be sure to know your best options. If you believe any of those methods mentioned here are suitable, read them carefully.
- Green Tea Daily: It can reduce belly fat and protect against heart disease and cancer. Green tea has antioxidants which increase metabolism and enhance energy levels. Some studies suggest that drinking 2 cups of green tea daily could help you shed up to 10 pounds per year.
- Eat Cucumbers – They contain water and fiber, making them filling yet light simultaneously. Regular consumption of cucumbers can help lower cholesterol and prevent obesity. Nutrition Journal published a study showing that cucumber-eating participants lost twice the weight of those who didn’t consume cucumbers.
- Broccoli should be part of your daily diet. This compound, called sulforaphane can reduce inflammation and help prevent cancer. Broccoli’s high levels of potassium, folate and vitamin K make it a good source for nutrients. The average American eats only two meals a week of broccoli. So adding broccoli to your diet can make a huge difference.
- Honey is a good addition to your food. According to a study published in the journal Diabetes Care, people who added honey to their meals had healthier blood sugar levels than those who did not. Another study concluded that small amounts honey in meals could help reduce appetite and decrease total calorie intake.
- Mix Citrus Fruits Into Your Diet – Citrus fruits, like orange juice, are full of Vitamin C, a powerful antioxidant that helps boost immunity while fighting free radicals. Antioxidants fight cell damage caused by harmful substances called free radicals. Free radicals can cause skin aging, hair loss and arthritis. Free radicals make our cells age prematurely. Studies show that eating citrus fruits like oranges and grapefruit can slow down how fast our bodies get older.
Did you miss our previous article…
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