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Makeover Monday

Healthy Eating: Tackle Your Mental Obstacles

The lies that we tell ourselves in the dieting game and why they’re not true!

We tell ourselves lots of lies during the course of our healthy eating plans. While there is some logic behind these little white lies, there is also a lot of falsehood. What follows are some of the most common lies and some tactics for helping you reason with yourself! Here at Precise Portions, we’re determined to help you make informed choices. Our site is dedicated to gradual and sustainable weight loss through exercise, health habits, and well-controlled portion sizes for both children and adults.

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Why Do You Overeat?

Understanding the reasons why you overeat – and how to change them!

There are a lot of reasons why people overeat. Understanding why you overeat is the first step in understanding how to make positive changes. We’ll discuss some of the most common causes of chronic overeating and give you some skills and tactics to address these issues head-on. Here at Precise Portions, we’re determined to help you make informed choices. Our site is dedicated to gradual and sustainable weight loss through exercise, health habits, and well-controlled portion sizes for both children and adults.

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Understanding Food Labels

Ways to decipher a food’s label on your next shopping trip.

During our last blog we discussed false claims that are made by the food industry, so that you can have a more discerning eye when making your food choices. Today we’ll discuss how you can use the label to not only lay rest to these claims, but also choose the foods that are perfect for your goals. Precise Portions is determined to help you make informed choices. Our site is dedicated to gradual and sustainable weight loss through exercise, health habits, and well-controlled portion sizes for both children and adults.

Determine Goals

Before you even hit the aisles, it is critical that you determine what your own personal goals are. Often these goals are defined by an eating plan that you are choosing to follow, or one that you have created for yourself. The more specific the better when it comes to choosing food based on food labels because your objectives will define what is acceptable for you to see on a food label and what is not.

Laying False Claims to Rest

The first thing to identify on the food label is whether the claims the food is making are true or not. If the food is claiming to be fat-free or low fat, is the fat content in fact low enough for your liking? The FDA ensures that these foods contain fewer than 0.5 grams and fewer than 3 grams of fat, respectively, but do these lower fat numbers correspond with your goals? If not, this is not a low enough fat food for you to waste your money on.

Be Ruthless

Once you get to the grocery store aisles, you must remember to be ruthless with yourself. If you see something on a food label that was not on your acceptable list – a high processed sugar count, high fat, too many grams of carbohydrates, multi-grain instead of whole grain – you must not rationalize it. Simply put it down and move on to something that will be a smarter choice. Keep in mind that this ruthlessness is what will get you to your ultimate end goal.

Learning to Read Again

Learning to read a food label is like learning to read all over again! Here are a few quick steps to help you understand the most efficient way to read your food label:

  1. Start with the serving information. This will help you understand how much bang you get for your buck – or how much of the food you can eat before you reach the limits listed.
  2. Next, look for calories. Remember, if you eat two servings, you have to double this number of calories.
  3. Hard limits – try to keep your saturated fats, trans fats, and sodium to a minimum. These nutrients are not friends of your new healthy eating plan!
  4. The good guys – get enough dietary fiber, protein, vitamins a & c, calcium, and iron to sustain your daily activities.
  5. In moderation – consume carbohydrates and fats in moderation. These will give you energy, but can turn against you if you’re not careful!

 

For more information on Precise Proportions and to access the resources available to you, please visit www.preciseproportions.com or call 866-591-DIET today.

The Truth Behind Food Claims

Do the words on the label mean what they say? Absolutely not!

As you begin implementing large-scale healthy lifestyle changes, you may be tempted to reach for foods at your grocer that make broad claims about their products. Fat Free! Sounds great, right? Not necessarily. Precise Portions is determined to lay rest to these false claims and teach you how to make informed choices. Our site is dedicated to gradual and sustainable weight loss through exercise, health habits, and well-controlled portion sizes for both children and adults.

All Natural

Companies love the terminology “all natural”. This is one of the favorites in the industry because processed foods are taking a major hit right now. Organics are very hot and the term “natural” makes heads turn! However, these retailers know something that common consumers may not: the term natural is in no way defined by the FDA. The only restrictions places on companies for its use say that food products touting themselves as “all natural” must not contain any added color, artificial flavors, or synthetic substances, but it can be as processed as they want without disclosure!

Multi-Grain

The term multi-grain tells you exactly what it is in the name; some people overlook the obvious because it’s such a buzzword. Multi-grain simply means that the product contains multiple grains, but none of these grains have to be “whole” – or all parts of the grain kernel (bran, germ, and endosperm). For this reason, we recommend you always look for whole grain products instead. These products contain far more nutrients, fiber, and health plant products than their multi-grain cousins.

Sugar Free

The term “sugar free” is one of the most misleading on food labels; this term only requires the food to have fewer than 0.5 grams of sugar per serving! While this may seem like a negligible amount, if you eat more than one serving or are on a scorched earth no-processed-sugar diet, you’re in trouble with this one!

Fat Free

Fat Free foods follow the same convention as sugar free, and are dangerous for the same reasons. They can still contain 0.5 grams of fat per serving, making this label a flat out lie.

Low Fat

Just how low is low fat? Based on the FDA regulations for food labels, a product can claim to be low fat if they contain 3 or fewer grams of fat per serving.

Light

The word light, much like all natural, has no formalized definition from the FDA. Light is also a very misleading term, because it can refer to so many attributes of a food. Is it light in terms of calories? Fat? Total weight? Color? The assurances made by the FDA when a food is labeled as “light” are very contrived, but they may be found on the FDA website here in section N32.

For more information on Precise Proportions and to access the resources available to you, please visit www.preciseproportions.com or call 866-591-DIET today.

Getting Your Loved Ones on Board

Create your healthy lifestyle support system.

When you make a positive lifestyle change, including making the choice to incorporate healthy eating and dietary choices into your daily routine, you may have the best of intentions and assume that your loved ones will support you in every way. However, it can sometimes take a little convincing before loved ones are 100% on board. Precise Portions has a few suggestions to offer, and our enthusiastic and supportive community will be there to encourage you in the meantime. Our site is dedicated to gradual and sustainable weight loss through exercise, health habits, and well-controlled portion sizes for both children and adults.

Why is it important to have friends & family on board?

Although you technically can do this on your own, weight loss and healthy life changes are much easier when you have a supportive community around you to cheer you on and lift you up. One recent study shows that 95% of people who had a supportive group during their weight loss journey lost weight, and 66% of them were able to keep it off for 10 months or more (compared to only 76% who lost weight without a support system and 24% who kept it off without one). What better proof do you need?

Prep Them in Advance

One of the most difficult times to maintain your healthy lifestyle is at major annual events. Whether it’s Christmas or Thanksgiving dinner, a birthday celebration, happy hour, or date night. It’s challenging for people to accept change during these rituals and your new lifestyle choices may come as a shock to some. Help to cushion the blow by prepping your cohorts in advance. Give them a call or text and let them know what you hope that they’ll be on board with. Let them know what your restaurant preferences may be or offer to bring a healthy dish or two to pass.

Share Your “BIG Why”

Why did you choose to embark on your weight loss or healthy lifestyle journey to begin with? Maybe you want to be able to fit into a special outfit, feel confident in front of others, or play ball with your kids in the yard. Perhaps you have a big fitness goal, like being able to cross the finish line of a 5K, 10K, or half-marathon.

Whatever these reasons may be, they were meaningful enough to you to give you motivation, and they may provide the same to your friends and family. Even if the reasons themselves are not as meaningful, your passion and enthusiasm may entice them to be more supportive.

Get Your Team Involved

Nothing is more fun than working on something as a team. Whether you are able to encourage your family to partake in your healthy weeknight meals or entice your colleagues into a friendly health competition, bringing your team together and being each other’s cheerleaders can make the journey so much more fun! Sharing your stories, motivations, and big wins will bring you closer and make each of you more likely to achieve and maintain your goals.

For more information on Precise Proportions and to access the resources available to you, please visit www.preciseproportions.com or call 866-591-DIET today.

Makeover Monday: Drink More Water!

Why drink water? How much is enough? Learn the basics here.

Everyone says that if you want to be successful in your diet, you need to up your water consumption, but many dieters don’t understand the basics of water consumption: What are the benefits? How much should I be drinking? Is there such a thing as too much water?

There are numerous benefits to drinking more water, but a few stand out above the rest. First, often when we feel hungry we are instead thirsty. Whenever you feel hungry, try first drinking 8 oz of water. Wait about 20 min for the water to get into your stomach and begin absorption. If you still feel hungry, reach for a healthy snack.

Water can also help energize your muscles during a tough workout. If your muscle cells don’t maintain ideal levels of hydration and electrolytes, they begin to lose their shape and viscosity, causing your performance to suffer. The American College of Sports Medicine recommends drinking 17 oz of water in the two hours prior to a workout.

In the same way that lack of hydration can shrink the muscular cells, it can cause skin cells to wrinkle and dry out. Ensuring proper hydration to these cells will keep your skin looking plump and youthful for years to come.

So, how much water should you be drinking? Luckily, there is a simple formula to calculate the amount of water you should drink each day. This number should be treated as a jumping off point, adding more or less based on how you feel and your lifestyle. To calculate the amount of water you should drink each day, take your body weight in pounds and divide it by two. This number is the amount (in oz) of water that you should drink each day. For example, if you weigh 150 pounds, 150 ÷ 2 = 75, so you should drink 75 oz of water per day.