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 August 28, 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). Mandatory Chief’s Panel The Chief’s Panel (enlisted call) originally scheduled for Aug. 28 has been moved to Oct. 5. The...
 
 
Air Force photograph by Tech. Sgt. Ryan Crane

U.S. Airman recognized as ‘hero’ in Paris

Air Force photograph by Tech. Sgt. Ryan Crane Airman 1st Class Spencer Stone (right), Aleksander Skarlatos and Anthony Sadler pose for a photo in Paris Aug. 23, 2015, following a foiled attack on a French train. Stone was on va...
 
 

Challenge yourself: Never give up, never quit

I once read that newly created cells in our bodies do one of two things: they either begin to decay or they become more vital. These cells choose their path based on what we demand of them. If we are sedentary, our brains signal our cells to decay; but if we exercise, our cells get...
 

 
U.S. Air Force photo by Scott M. Ash

AF Senior leaders give State of the Air Force address

U.S. Air Force photo by Scott M. Ash Secretary of the Air Force Deborah Lee James provides an update with Air Force Chief of Staff Gen. Mark A. Welsh III on current Air Force operations during a press briefing in the Pentagon, ...
 
 
Air Force photograph by Jet Fabara

Edwards AFB Express drives for value at the pump

Air Force photograph by Jet Fabara The Edwards AFB Exchange Express Gas Station. According to gasbuddy.com, gas prices could dip to below $2 a gallon by Thanksgiving. As the cost of gas continues to plummet, the Exchange wants ...
 
 
weed-zapper

Air Force, Ohio, based business develop chemical-, herbicide-free weed zapper

Good Neighbor, Inc. photograph by Ben Edwards Anyone with a lawn or a beautiful flower or vegetable garden, has surely wondered about the best method of controlling or eliminating weeds. Using chemicals and herbicides can help,...
 




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>