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Change Your Habits - Change
Your Diet
What's the solution to healthy eating? Realize that it is O.K. to
leave food on your plate. Eating everything on the plate is probably
a habit now, but it is one that you can break. Focus on how you feel
halfway through your meal.
• Today's 6-inch bagel has 350 calories. This is 210 more calories
than a 3-inch bagel 20 years ago.
• Today's 5 ounce muffin has 500
calories. This is 310 calories more than muffin 20 years ago.
• Today, a large cookie has about 275
calories. This is over 220 calories more than an average cookie 20
years ago.
• Today, a 3 cup chicken Caesar salad
has 790 calories. This is 400 more calories more than Caesar salads
20 years ago.
Keep in mind that the health experts all agree on one thing: Obesity
is on the rise because people eat too many calories and do not
exercise enough. Portion control goes hand in hand with exercise.
I'm available to help you get started on an exercise and nutrition
plan to change your shape - and your life.
OK, back to Portion Distortion... Armed with this information, what
are you going to do the next time you go out for a meal? Try these
tips and watch your waistline slim down.
Trim-Down Tip #1: Re-program Your Mind. I'm sure your mother did a
great job when she taught you to "clean your plate." The problem now
lies in the fact that your plate is usually loaded with more than 3
times the calories that you really need. So what's the solution?
Realize that it is O.K. to leave food on your plate. Eating
everything on the plate is probably a habit now, but it is one that
you can break. Focus on how you feel halfway through your meal. Are
you full? As soon as you start to feel full, just stop eating. Don't
worry - No, your mother won't send you to your room!
Trim-Down Tip #2: Slow Down. It's certainly tough - so bear with me.
These days we are in such a hurry, we rush to work, rush to lunch,
rush through errands and then rush home. It's no wonder that calorie
consumption is no exception. We eat so quickly, our stomach have no
chance to tell us it's full. At your next meal, eat more slowly -
chew your food longer and savor your food. Chew each bite
thoroughly, engage in conversation and pay attention for signs that
you may be getting full. As soon as you feel full, just stop eating.
Congratulations - you just tailored your portion down to its proper
size.
Trim-Down Tip #3: Go Halfsies. Old habits die hard, even if your
mother isn't standing over you telling you to clean your plate, her
presence is felt at every meal. No problem - You just need to make a
plan. Next time you're out to eat, try one of these options. 1)
Share an entrée with a friend and order salad or soup to start your
meal. This will cut your calories down dramatically, while still
giving you the satisfaction of clearing your plate. 2) If sharing
isn't an option then ask your waiter to bring a to-go box along with
your order. As soon as the food is placed in front of you put half
of it into the to-go box. You are now left with a reasonable portion
and even have your next meal taken care of.
Helping you achieve your fitness goals is my passion - it's a job
that I don't take lightly. Allow me to get you fit and strong the
safe, healthy way. Call or email today to set up our first
appointment.
Jason Kozma owns High Performance Personal Training in Southern
California. His Weight Loss Program is the most effective program
available. Jason and his High Performance Weight Loss Team are
helping residents all over Southern California lose weight and get
in the best shape of their lives. Find out more by visiting http://www.lapersonaltraining.com
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