Health & Safety

November 2, 2012

The #1 reason you’re NOT losing weight


You’ve changed the foods you eat to include more fruits and veggies. You’ve cut back on the soda and you’ve started exercising three times a week.

And yet, you’re not losing weight … or at least, you’re not losing enough. Why? It really all boils down to two very small, but significant words: PORTION CONTROL.

“Many individuals are totally unaware of how much is an appropriate amount of food,” said Lynne Campagne, a registered dietitian with TriWest Healthcare Alliance.

How many calories are you really consuming each day? For example, a single serving of meat, like chicken or steak, is roughly the size of your palm. Reducing the number of calories you eat or drink can help to prevent weight gain … and promote weight loss.

And the key to controlling calories lies in portion control.

Try Portion Control: ‘Create Your Plate’
Did you know the American Diabetes Association has a tool to help you control your portions better?

It’s called “Create Your Plate,” and it focuses first on portion sizes and then food choice. Not only is it meant to help diabetics manage their condition, but it can be an effective weight-loss tool.

You can apply the basics of “Create Your Plate” easily at home. Here’s how it works:

  1. Put a line down the middle of your empty dinner plate.
  2. On one side, cut it again so you have three sections on your plate.
  3. Fill the largest section with non-starchy veggies (i.e. green beans, spinach, mushrooms).
  4. In one of the smaller sections, place starchy foods such as whole grain breads or potatoes.
  5. Fill the other small section with meat such as chicken or salmon.
  6. Add an eight-ounce glass of low-fat milk or a six-ounce container of light yogurt.

For more healthy eating tips, visit TriWest.com/HealthyLiving.




All of this week's top headlines to your email every Friday.


 
 

 

News Briefs September 4, 2015

Run with History postponed Edwards Air Force Base’s 2nd Annual Run with History half marathon, 10K and 5K run has been postponed until further notice. For more information, call the Rosburg Fitness Center at 661-275-GYM1 (4961). CAC/DEERS Office closure The CAC and DEERS Office will be closed Sept. 11 and Sept. 14 to replace the carpeting....
 
 

Money, manpower and minutes

U.S. Air Force graphic by Airman 1st Class Nicollo Daniello FAIRCHILD AIR FORCE BASE, Wash.–I’m about to make a big statement, so pay attention. I believe anything physically possible can be accomplished with the right amount of money, manpower and minutes. That’s right. Anything. Just look at some of the amazing architecture and technology devised...
 
 
Air Force photograph by Johnny Saldivar

SecAF, CSAF, CMSAF present new ‘little blue book’

Air Force photograph by Johnny Saldivar Secretary of the Air Force Deborah Lee James, Air Force Chief of Staff General Mark A. Welsh III and Chief Master Sergeant of the Air Force James A. Cody congratulate Airmen who will soon...
 

 
suicide-prevention1

Suicide Prevention Month

A reminder of our 24/7/365 responsibility to ourselves, each other All Airmen have a responsibility that last much longer than a one-month campaign. This responsibility extends beyond ourselves and includes our work environment...
 
 
F35-visit

Top F-35 program officer visits Joint Strike Fighter Integrated Test Force

Staff Sgt. Brittany Lehr, 412th Aircraft Maintenance Squadron (F-35), shows Lt. Gen. Christopher Bogdan a maintenance program used for work on the F-35 Joint Strike Fighter. Bogdan visited the Integrated Test Force to receive a...
 
 
Air Force photograph by Rebecca Amber

National Preparedness Month Tip: Active shooter awareness

Air Force photograph by Rebecca Amber Senior Airman Aaliyha Sawicky, 412th Security Forces Squadron, stands guard as her team continues to clear the area during an active shooter exercise in January. September is National Prepa...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>