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.


 
 

 
recall

Kidde recalls disposable plastic fire extinguishers due to failure to discharge

The Edwards AFB Fire Department has announced an important recall of Kidde plastic valve disposable fire extinguishers. The recall applies to both notify base residents and the local community. According to the Consumer Product...
 
 

Small increase to TRICARE pharmacy copays began Feb. 1

New copayments for prescription drugs covered by TRICARE went into effect Feb. 1. The Fiscal Year 2015 National Defense Authorization Act requires TRICARE to increase most pharmacy copays by $3. Drugs from military pharmacies and generic drugs from TRICARE Pharmacy Home Delivery still cost beneficiaries $0. TRICARE pharmacy copays vary based on the class of...
 
 
vaccine

Measles: Don’t wait, vaccinate

Air Force photograph The 412th Medical Group is urging individuals and parents to vaccinate themselves and their children if they are not immunized. Measles is caused by a highly contagious virus and is easily spread through dr...
 

 
MDG-no-show

Don’t be a ‘no show’

The 412th Medical Group is dedicated to meeting the health care needs of you and your family by providing access to its services and the best possible medical care. No shows are a costly problem for the 412th MDG and the patien...
 
 

TRICARE and the Affordable Care Act

With the implementation of the Patient Protection and Affordable Care Act in 2010, TRICARE beneficiaries may have questions about how it would affect them. The ACA and TRICARE are very different, governed by two different pieces of legislation so changes in one have no effect on the other. The intent of the Affordable Care Act,...
 
 
heart-month

AFMC promotes awareness of heart attack warning signs

February is American Heart Month. The National Institutes of Health reports that more than one million people in the United States have a heart attack each year. Of the people who die from heart attacks, about half die within a...
 




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=""> <strike> <strong>