Most people are in denial of how much they eat. I know this because I am told I eat like a bird, by people who eat four servings at a meal. It does not take a rocket scientist to realize that all it takes to maintain a healthy weight is portion control and exercise. If you don't keep a food diary, I recommend you do, but only if you aren't going to cheat and lie to yourself...by omitting how much you really eat. At the bottom of this post is a listing of portion sizes....be honest!
How much pasta do you eat in one sitting? ½ cup is a serving..get out a measuring cup and measure it. Is that how much you are eating when you eat pasta? 3 ounces of meat is a serving. That means a 12 oz steak is 4 servings! Now tell me, when you go out to eat, do you only eat ¼ of that steak? This is what I mean about being honest with yourself. Put in your food diary that you ate the whole steak if you ate it all and then tally those calories by 4! If you don't see it on paper, you will stay in denial and continue on a path to obesity! Some of you may already be there. Being a size one may not be what your body type is...but being more than 10-20 pounds overweight for your height isn't either.
Health Risks of Obesity
Once you suffer from obesity you run an increased risk of developing a number of conditions. Here are some examples:
- High blood pressure and stoke are twice as common in obese people.
- Evidence is strong that obesity increases the risk of breast cancer (after menopause), womb cancer and kidney cancer.
- Obesity may also increase the risk of colon cancer.
- Gall bladder disease is three times as likely to occur in middle-aged obese women.
- Diabetes is four times more common in middle-aged obese people than in middle-aged people of normal weight.
- Coronary heart disease is twice as common in obese men under 45.
I am full after my one serving meal, that I don't even have room for dessert. My body was trained to be this way. All of my life, I have been active and kept myself at a healthy weight so it comes natural to me....being skinny doesn't come natural, but eating right does. Sure I eat junk food. But I spread it out over the day and stay within my calorie limits.
When you stop off at Mc Donald's.....get a kids meal! Its a serving! Or if you must get a Big Mac (and I say this, because sometimes I must), eat half....OMG! Waste food? Its better to throw it away than put all of that extra food into your body. Who are you kidding when you devour that extra food so it doesn't "go to waste". Better in the trash than on your ass (or stomach in men)!
Give yourself some love, some tough love! 9 out of 10 people WILL discriminate against you because of your size. The world isn't going to change. If you are happy with your quality of life, than so be it. But if you are constantly reminded of your size, hate looking in the mirror at yourself naked, or can't walk a mile without huffing and puffing, then do something about it!
A calorie is a calorie is a calorie..as Jillian Micheals says. A pound weighs 3500 calories. If you eat more than 3500 calories over your recommended daily intake, over the course of a week even, you gain a pound. I don't' care if you eat 3500 calories worth of oreos or 3500 calories worth of vegetables...if you eat 3500 calories over your allotted calorie limit, even over the course of a week, you gain a pound. If you need to lose, you must create a 3500 calorie deficit. Whether you break that over a few days or a week. Work out and burn off some of it. You have to move. Walking at a slow, drag your self along pace, is not considered exercise. I am a firm believer that you can eat whatever you want, as long as its a portion and within your calories limits for the day. Have that cookie, but don't forget you had it, and you may need to make up for it later, either with limiting your eating later on, or exercising extra hard to work it off.
Find a workout buddy...someone who will push you. Start out power walking. Don't make excuses for yourself. Get your eating under control and get your body moving!
Here is a portion manual from The Florida Interagency Food and Nutrition Committee that I found online. It's a pdf document It has info for all ages, page 50 starts the adults info. Read it! and page 60 has pics of what a portion of each food group should be, page 62 its in black and white if you want to print just that in black and white and hang it on the frige at home. Page 72 has calorie allowances. If you are not exercising, and walking around doing your normal day to day routines, is not exercise, you are considered sedentary. Page 73 is suggested amounts of food to consume from each of the food groups and oils to meet recommended nutrient intakes for each calorie level. This is a great resource. And as I have said before, reading about health and nutrition can help keep you on track. Read about it often. There are worksheets on page 74 for keeping track. Just do it!
Teaching children early on is also very important! If they are taught as children how to eat healthy, it will come naturally to them as an adult.
|Food||1 Serving Equals...|
|Breads, pasta, cereal, cooked grain, etc.|| |
|Meat, chicken, or fish|| |
Does this image look familiar? Do you run and play with your kids like this? You should! It will keep you young!