The average-sized plate you’ll find at restaurants, cafeterias, and fast food joints is 4 and a half inches wide. This is true for all sizes of plates. But if that were not so, would I have eaten two slices of pizza? Yes! Would I have had a drink when my meal was four or five pieces and a half inch small? Of course I would have! My favorite burger joint has one slice as big as its window and just enough room for it to fit out of its slot. You may be wondering how there is any sense in these items being considered part of our normal regular diet. It helps me realize that in the long run we are what we eat. Not eating healthy will only result in unhealthy habits.
What’s the difference between normal portion size and healthy portion size? Normal portion size refers to serving size that most people choose to consume. Healthy portion size, on the other hand, refers to portion size that’s appropriate for a healthy diet. One thing that you can easily notice about healthy dieters is their tendency to eat more, not less. What does this mean? Well, when you eat healthier, your body needs to burn more calories than it consumes as fuel. If the amount you eat doesn’t match up with your active lifestyle, then your body may begin reaching into your stomach for more energy. These extra calories will translate into unwanted fat storage. For example, consuming 2 large sandwiches may offer just 200 calories but over time will make your waistline grow by 7 inches. Another reason why healthy portion size matters so much is because unhealthy diets are often associated with negative feelings. In order to lose weight, one must think ahead. Is my goal to become slimmer? Or maybe this is a year or two away where I plan on becoming more confident? Healthy portion size will ensure that all three goals are met. When you understand the differences between having normal portion size and healthy portion size, it will provide a roadmap for your weight loss journey. Let’s dive into some ways that healthy portion size relates to losing weight.
Weight loss through dietary changes. There is no doubt that exercise and nutrition go hand in hand when it comes to managing your weight. However, too many people don’t exercise and still maintain an obese weight. Exercise is important, but the right kind of exercise. While exercising, your body needs both physical activity and food intake. When you train with an intense regimen, your body burns more calories than it takes in, especially for people who don’t keep up with daily meals. By incorporating more healthy foods into their diet, they will be able to manage their caloric consumption without burning as much calories. After doing 5 rounds of CrossFit, Jessica lost 15 pounds and 10 inches. Her training resulted in her gaining lean muscle, which helped her to feel full longer. She also reduced her overall stress levels. A few years ago while working out with a personal trainer for six weeks, I noticed she lost 10lbs. So it seems that exercising helps not only calorie burning but can help you shed unwanted pounds as well. Adding natural sugars such as honey, maple syrup and agave nectar to your meals will give your body a boost of energy which will help you burn additional calories as well. Honey and maple syrup alone take about 150 calories per single teaspoon, and Agave Nectar contains 120 calories per tablespoon. You can mix them together before cooking and snack on them throughout the day. Eating 100 calories of sugar can also put a strain on your system and cause constipation. To avoid these problems, use maple syrup instead of white table sugar whenever possible. When making healthy recipes, be sure to replace refined sugars such as corn flour and rice flakes with whole fruits and vegetables. They contain fiber, vitamins and minerals that are naturally occurring sources of antioxidants. Making your own low-calorie milk will also save money in the long run. Instead of using sugary sweeteners, add organic cane sugar to smoothies, lattes, coffee and tea for the best taste. Be prepared for your body to adapt. Even though we believe that the human body can handle higher amounts of calories, studies show that you should always continue adjusting your calories in increments. Every 1 pound lost requires approximately 500 calories to get there. Some research shows that adding 50% of your daily calories to your diet will allow the body to stay at a healthy weight for around 9 months if you follow a very strict diet and exercise routine. If you want to learn more about healthy weight loss tips, check out our blog post below.
Healthy amount of protein helps reduce weight Loss occurs because the human body stores excess fat for future use. According to Harvard Health Publishing, “People who eat fewer carbohydrates may actually store more fat because they consume a larger percentage of their diet from fat. Therefore, when carbs are high, a person stores more fat.” What makes it crucial to exercise for weight loss is that you should reduce your caloric intake. Since you need to burn more energy than you consume, you naturally require more calories than you consume. That means eating something extra each day is necessary for maintaining a caloric deficit. People who eat a lot of meat and processed foods tend to gain more weight than those who eat lots of plants and whole food. Processed foods typically contain high amounts of added salt or sugar and usually lack nutrients like fiber, complex carbs, protein and omega 3 fatty acids. Whole foods supply all the vitamins, minerals and phytonutrients that our bodies need and can prevent us from putting on weight. High levels of vitamin E found in green leafy vegetables help to protect our skin cells against damage caused by free radicals. Green leafy vegetables aid in breaking down fats. Try spinach or broccoli for yourself!
BY : AQSA NAEEM CHAWLA.
(NUTRITIONIST/DIETETIAN) STUDENT OF HAMDARD UNIVERSITY.
