Calorie reduction is essential for weight loss. One way to achieve it is by using portion control. Often times, portion control is much easier to follow than counting calories. Below are various portion control diet methods which may help you to eat the right amount of food to help with cutting calories and weight loss.
What? That sounds impossible. I subscribe to Tony Horton's YouTube channel and one of his most recent videos briefly explains how to eat more and lose weight. The explanation is really quite simple:
Eat food that is clean: whole food, high in fiber.
Tony states that he eats all day - 5 meals a day:
Eating 5 to 6 Small Meals Does Not Boost Metabolism
However, there are some things I learned about the whole 5 t0 6 small meals a day concept. Like many others, I have always stuck to the concept that eating small healthy meals throughout the day helps to speed up the metabolism as well as control blood sugar.
This may not be the case. According to a study conducted by the University of Ottawa, they found that there was no weight loss advantage to splitting calories between six meals rather than three.
What is more important is the amount of calories you're consuming. Regardless if you choose to eat three meals a day or 5 to 6 small meals, in order to lose weight, calorie count still matters.
The Positives of Eating Several Meals Throughout the Day
There are some positives to eating many small meals throughout the day. If you follow what Tony suggests in his video by eating whole food, high in fiber like fruit, vegetables, nuts, and lean protein, you'll feel satiated.
When you eat multiple times a day rather than waiting a long period of time between meals, you're less likely to overeat. Even better, if you eat breakfast every day, you're more likely to weigh less than those who don't. You're also more likely to make better food choices during the day.
One of My Favorite Breakfast Meals
One of my favorite breakfast meals is overnight oats. Every time I eat this I'm full way into lunch. You can add whatever you like to your oats. The way it works is, rather than cooking your oatmeal, you mix all of your ingredients (oats and a liquid) and set it in the refrigerator overnight. The oats soak up the liquid and soften.
No more rushing to make breakfast in the morning and by the time you're ready to eat it, it's at a nice temperature and delicious! Here is what I typically have in mine:
- Almond milk or coconut cream
- Flax seed oil
- Dried cranberries or raisins
- Cacao nibs
Click here for even more overnight oat recipes and check out Pinterest also.
Do you eat 5 or 6 small healthy meals throughout the day or do you stick to three meals a day?
Belly fat is a common issue for many people. If you lead a sedentary lifestyle, the extra weight can creep up around your mid-section in what feels like no time at all.
It can be difficult to imagine that there are any health benefits to fasting when you consider that fasting means not eating any solid food for an extended period of time. Many health enthusiasts would even agree that eating 5 to 6 small meals a day is the way to go to maintain a healthy metabolism and speed up fat loss. However, fasting may not be as bad as it sounds and may also provide some health benefits. Below I will outline some of the pros and cons to fasting as well as how it can be done.
The Dangers of Fasting for Weight Loss
Some people may view fasting as a quick solution to shedding excess weight. The problem with using fasting as the only method for weight loss is that initially you are only losing water weight.
Not only that, but long periods of fasting deprives your body of much needed nutrients which can lead to possible health issues.
The Benefits of Intermittent Fasting
Intermittent fasting (IF) is a form of fasting which lasts for shorter periods of time. It can be done in various ways. Some people skip breakfast while others choose to skip lunch.
IF has the advantage over calorie restriction for weight loss as for many people, it's easier to handle the occassional feeling of hunger, compared to the regular feeling caused by calorie restriction. Fasting also clears out waste left by dead, damaged cells. This is known as autophagy. An over accumulation of cellular debris and a lack of autophagy is believed by many scientists to be a major cause of chronic diseases associated with aging.
Scientific studies have resulted in:
- Decrease in cancer risk
- Lower diabetes risk
- Improved cognitive function
- Protection against some effects of Alzheimer's and Parkinson's diseases
IF isn't for everyone. Children under 18, diabetics, pregnant or lactating women should not practice intermittent fasting.
Click here to read more about intermittent fasting and rapid fat loss.
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If you’ve been exercising and following the right eating regiment for a long time, but the scale isn't moving, know this: a scale (when used alone) doesn’t tell the whole story. Opting for this tracking tool is tricky because it measures everything—bones, organs, fat, muscle and water intake. For instance, fluctuations in your hydration levels have an impact on the numbers on the scale; dehydration leads to water retention which can cause the scale to creep up.
If that’s the case, so how can you discern if you’re making progress? Here are 3 other tools that can give you validation that your hard work is paying off.
Take body measurement
This is the easiest and most effective way to keep tags on healthy weight loss. To do it right, make sure the tape measure is not too right or too loose around the targeted area. Take circumference measurements every 4-6 weeks of your waist, chest, hips, thigh and upper arms. Use your journal to keep track of the total number of inches you’ve lost and see how far you’ve progressed.
Track your body fat
As you may know, muscle is denser than fat but takes up less space on your body, therefore, an increased muscle mass can make the scale tip up even when you’re slimming down. Nevertheless, tracking your body fat percentage is far more effective when it comes to monitoring progress (or lack of). To measure body fat percentage, you could use a skin fold caliper; or if you want a more accurate and scientific tool, opt for a DEXA scan. A bit expensive but it’s worth it.
Take before and after picture
Adding a visual element to your weight loss journey is vital. In fact, this tool will not only help you track healthy weight loss, it’ll also boost your motivation and self-confidence as you start noticing the body of your dreams taking shape before your eyes.
Get Feedback from others
Peer pressure is a powerful tool that you can use to speed up your weight loss efforts and as an objective measuring stake for progress. Therefore, make sure to ask your friends for help and feedback regarding your fitness resolve. If you’re really making progress, they’ll take notice. Just make sure that you’re getting an honest and truthful counsel.
Check your clothes
The fit of your clothes is a more accurate measuring tool than the numbers on the scale. Therefore, to track real weight loss, take your time at least twice a month and answer the following questions:
- Is your belt a bit looser than usual?
- Do you fit into your old jeans?
- Are your pants a little flabby?
- Is your favorite top isn’t as tight?
Well, if your answers are positives, then you’re on the right path. If not, revise your exercise and/or diet and make the right changes. It’s simple as that!
About the Author: David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.
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