Hey Fast Tracker’s, I hope you had a great, active Easter weekend!
Today’s blog is on a very important topic that is definitely critical for your fat loss success: PORTION SIZES.
Even if the foods you’re combining together follow our Fast Track Guidelines perfectly … as well as if your exercise program is right on the money and you’re working out till you’re blue in the face every day … you will NOT lose fat if you’re consuming an excessive amount of food. It is crucial – in fact, completely vital – that you create a “caloric deficit” to lose excess fat. This means that you’re expending more calories than you’re consuming. And trust me when I say, it is a lot easier to cut back 500 or 600 calories every day than it is to work them off! (you can consume 500 calories in three minutes, yet it might take you an hour to expend that a lot)
Although I commonly do not recommend counting, calculating, and measuring all your foods each meal… for just this week, I’d strongly suggest which you take a close look in the actual quantity of calories you are consuming to make certain you that you are creating a caloric deficit rather than a caloric surplus (consuming more than you’re expending). Of course, if you’re a gold member, this is all done for you personally in the meal planner (BTW, we have plenty of fantastic new enhancements to the meal planner, coming this week!!). If counting your calories for a week is too time-consuming and overwhelming, I understand – I get it.
Here’s a general guideline for your portions: your carb portion should be about the size of your fist. So, a small baked potato, for instance. Your protein source ought to be about the size of the palm of your hand, which for most women is around four ounces. For instance, a chicken breast that’s about the size of a deck of cards is about 3.five to 4 ounces. For most males, the palm of your hand is much more like 5 or 6 ounces. And your fat source should be about the size of your thumb. For example, a tablespoon of shelled sunflower seeds. It is also very important that you pay interest to serving sizes on food packaging. For example, a serving size of ice cream is only 1/2 a cup, or about the size of two golf balls. Are you stopping at 1/2 a cup? Many people aren’t, so they’re getting far more than the caloric amount advertised on the label. Another example of this is fruit juices. Many times it’ll come in a bottle that advertises 150 calories, but if you look closer, it might read that it contains 2 or 3 servings. So if you drink the whole bottle you may be consuming way too many calories. The 1 type of food you have my complete permission to consume as much as you would like are vegetables (“fibrous carbs”). Reason being, they’re loaded with nutrients, yet Very reduced in calories – perfect for fat loss. Anyway, do yourself a favor and pay close interest to everything you place inside your mouth this week, as the calories really add up and could place you well over your “calorie budget” for creating that necessary “deficit” for fat loss.
[youtube:74ie-kvl57k?fs=1;[link:If You Don\’t Have This One Thing Under Control, You\’ll Totally Sabotage Your Fat Loss Success…];http://www.youtube.com/watch?v=74ie-kvl57k?fs=1&feature=related]
In the Comments box below, please let me know how you’re doing with tracking your portions and also the calories you are consuming, as well as any “tricks” you may have for keeping your portions under control as well as your calories within your every day “budget.” If you do this and tell me about it below, I’ll provide you with 500 Fast Track points!! I hope this blog was helpful – make it an excellent week!
Kim
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