May 12, 2019

Week 4: Work on Portion Control

We live in a time when the assumption is that bigger is better. Restaurants pride themselves on offering huge plates of food. Beverages come in sizes like “Big Gulp.” It’s enough to throw our idea of how much is too much totally out of whack. That’s why so many struggle with portion distortion. This week’s assignment is to work on eating proper portions.

Here are some tips to keep yourself in check:

• Use a smaller plate – When you’re home, eat off smaller plates. Your plate will look full, but you’ll be eating less.

• Make veggies the biggest part of your meal – Fill half of your plate with vegetables and the other half with lean protein and healthy starches such as roasted potatoes or quinoa.

• Make breakfast your biggest meal of the day – Start each day with a healthy breakfast that combines protein, carbohydrates and healthy fat.

• Use measuring cups/spoons – Don’t eyeball it. Use measuring cups and spoons for things like cereal, pasta, rice, peanut butter, oil and dressings.

• Learn to read food labels –

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Week 3: Cut Back on Alcohol and Sugar Consumption

Here we go for week 3 of the 6 Week Summer Fat Loss Challenge! This week’s assignment is to replace two alcoholic drinks or sugary items (such as dessert or soda) with a healthy food or drink.

• So, if you typically reach for a soda to get your afternoon kick of caffeine, try green tea instead.

• If you like to follow dinner up with something sweet, have some fruit instead of ice cream or cookies.

• Also, make it a goal to wait until the end of the week to have an alcoholic drink.

• Instead of a mixed drink, sangria or beer – all high in calories and carbs – opt for a lower calorie drink like wine or a shot of vodka with soda water.

When you’re trying to lean out and burn fat, it’s best to minimize drinking alcohol. With few exceptions, drinking alcohol is basically putting empty calories into your body. Soda, beer, liquor, candy and desserts are all made up of simple sugars that are high in calories and extremely low in nutrients.

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