Thursday, June 27, 2013

Article # 510. Understanding REPS & Weights (REPS vs. Weight)

Two of the most important variables in resistance training are the number of repetitions, or "reps," per set and the amount of weight used. Depending on your goals, it may be beneficial to do more reps with less weight, or vice versa. There are a number of factors to consider when constructing your ideal strength training program and deciding whether to increase reps or weight.
Types of Training
Resistance training generally encompasses any type of anaerobic training aimed at improving the function of skeletal muscles. Resistance can come from the weight of the body itself or from an external source. Muscles can display improvement in a number of ways, including increased size, strength, endurance, stability and flexibility. Using higher repetition sets in resistance training is traditionally associated with improving muscular endurance, while higher weight and lower repetitions are traditionally used for increasing muscle size and strength, generally known as "hypertrophy." More advanced resistance training, such as that for competitive weightlifting, may include very heavy weight with very low repetitions; this is generally used for developing power.
Benefits of Muscular Endurance
Muscular endurance refers to a muscle's ability to keep working continuously for relatively long periods of time. Developing muscular endurance is beneficial for preventing injuries and promoting greater efficiency in movement. Distance runners, for example, benefit from this type of training because they must maintain pace and good running form for long periods of time. Having better endurance in the major muscles of the legs and core helps prevent the injuries and wasted energy that may come from deteriorating form caused by muscle fatigue. High-repetition endurance training is also used by those who want to improve muscle function with minimal increase in muscle size.
Benefits of Hypertrophy
Hypertrophy refers to an increase in muscle mass, and goes hand in hand with greater muscle strength. This process results in what is often called "toning." Hypertrophy is the goal of most basic full-body resistance training programs. Usually, the weight selected will be lifted 8 to 12 times to achieve muscle exhaustion, for 2 to 3 sets. Building larger, stronger muscles contributes to the toned, athletic body type that many exercisers seek, improves performance and prevents injuries in many activities. It also increases overall resting metabolism.
Many people, especially women, tend to shy away from resistance training with significant amounts of weight for fear of "bulking up." In truth, most women's hormone composition prevents them from achieving drastic increases in muscle size through basic resistance training. Even for men, a more tailored, extensive training program that includes appropriate nutritional components is usually needed where significant hypertrophy is the goal.

Another misconception is that resistance training alone will make a person look "toned." Unless an individual has a low body fat percentage to begin with, the process of toning includes both increasing muscle mass and decreasing the body fat stored on top of the muscles. This means incorporating good nutrition and plenty of aerobic exercise into your workout program.
Other Considerations
Resistance training includes many other variables in addition to reps and weight. For example, an ideal resistance program will incorporate some exercises that use multiple muscle groups at the same time to improve the body's functional movement capability and prevent injuries. The nature of the muscle contraction used in an exercise is also significant. Muscle fibers can contract while the muscle shortens, maintains the same length, or lengthens, all of which are relevant in achieving certain goals. If you have a specific goal or are new to resistance training, working with a personal trainer can help target your efforts more effectively.

Wednesday, June 26, 2013

Article # 509. How to Maintain Youthful Skin

Everyone adores youth and young age. But as one grows old, the skin loses its sheen and becomes dry, resulting in the appearance of lines and wrinkles on the face. The secret of staying young and protecting yourself from aging is to keep the old age at bay. Since skin is the most important aspect for looking young forever, it should be kept clear and glowing to maintain its youthfulness. After all, it is the beauty of a person that captures people’s attention. Skin care, diet, lifestyle and environment largely affect wrinkles, fine lines and the skin’s appearance. These changes can be postponed to a great extent by following some healthy habits, such as good food, regular physical exercise, yoga, providing fresh air to the body, having a happy state of mind, keeping the body cool and mind free of tension, and so on. Given here are some tips that will help you maintain a healthy and youthful skin.

Tips for Healthy And Young Looking Skin

Moisturize Your Skin
For maintaining a youthful skin, moisturizing it forms the first step for any type of skin care. Dehydration or skin dryness is the main cause leading to skin damage. Hence, it is essential to moisturize your skin regularly. Apply a moisturizer to your skin right after you exit from a bath.

Use Olive Oil
Combine white sugar with olive oil. Use this mixture to scrub your body. By removing the dead skin cells, this mixture will give you a healthy and glowing skin. Add one or two drops of lavender oil to the scrub for an extra soothing care.

Wear Sunscreen
One of the best ways to postpone the signs of aging and look younger is to wear sunscreen. The younger you start, the longer you can avoid wrinkles and sun damage. Apply a quarter-size dollop of sunscreen lotion to the face alone. Apply additional sunscreen to the neck, arms, tops of hands and other sun exposed areas.

Cleanse Your Skin
Skin being the outermost organ of the body is exposed to different types of harmful contaminants that include contagious bacteria, virus and other harmful germs. Cleanse your skin at least once in a day to get rid of these harmful impurities from your skin.

Prefer Fish Oils
Fish oil is extremely essential for improving overall health and maintaining the young look of the skin as well. Include fish oil in your regular diet at least twice a week. This will help in improving your ability to tolerate the harsh rays of the sun.

Get Plenty Of Sleep
Stress affects a skin very badly. Therefore, take enough rest and plenty of sleep at night to maintain your youthful skin. Inculcate the habit of going to bed early and waking up early in the morning. Also, make sure to practice your routine workout program to feel fresh and energized throughout the day.

Drink More Water
Keep your skin hydrated and healthy by drinking at least 8 glasses of water daily. This helps in eliminating toxins from the body that enter through the environment, unhealthy food and drink choices, harsh cleansers and other products, thereby affecting the appearance of the skin. Regularly drinking water detoxifies the skin and body naturally from the harmful substances, giving you a more luminous and beautiful complexion.

Eat Fruits & Vegetables
Fruits and vegetables that are vibrantly hued are rich in youth-preserving vitamins, minerals and antioxidants. Vitamins A and C, calcium, fiber and carotenoids offer excellent anti-aging benefits. These nutrients can be found in dark green leafy vegetables, such as kale, spinach and collard greens and brightly colored veggies like carrots, squash and tomatoes. Oranges, limes and strawberries also provide high doses of vitamin C.  

Tuesday, June 25, 2013

Article # 508. 5 Ways to Become More Flexible

Flexibility is an important part of your workout routine, since stretching your muscle fibers helps increase your fitness level, prevent injury, and stay agile and well. These daily must-dos will help you become more flexible, whether you’re just trying to touch your toes or if you’re aiming to finally be able to do the splits.
Start in the morning. Wake up your body with a daily habit that will both energize you and help you become more flexible. These morning stretches you can do in bed are gentle and soothing enough to also do before bedtime. Since your muscles won’t be warmed up when stretching first thing in the morning, be sure you never push your body farther than is comfortable.

Don’t skip the cooldown. Post-workout stretches are important, especially if you’re a runner or cyclist, since these types of exercises can create tight joints. Open up your body and help increase your flexibility by never skipping out on your cooldown. All it takes is a few minutes of these post-workout stretches after every workout to help your body stay flexible.
Roll out. It’s not a secret that proper rolling techniques help loosen knots in the layer of soft connective tissue in your body (called the fascia) while also loosening tight muscles. Foam rollers are affordable and easy to use, so invest in one and do these essential foam roller exercises regularly to help you become more flexible.
Complement your workout. If you’re serious about becoming more flexible, add yoga or Pilates to your fitness routine. Both will help you stretch and strengthen all your muscles so that you’ll see results as you stick with it.
Target problem areas. Overall stretching should be part of your flexibility routine, but taking time to focus on your tightest areas is very beneficial. If you spend a good deal of the day sitting, for example, you should focus on shoulder- and hip-opening stretches to combat it. When targeting muscle groups, try to hold stretches for few minutes before switching sides but stop if the stretch becomes uncomfortable or painful.

Article # 507. Few Tips to Reduce Anxiety

Everyone has frightening or anxious moments. This particular feeling can be detrimental to you because it may stop you from living a normal life. Here are my top ten tips to deal effectively with this uncomfortable emotion.

1. If you are prone to anxiety you have two choices. Give in to it or learn to live with it. Giving into it also means that your partner will suffer the burden of your fears so, to make your lives a better place to be, find ways to eliminate or at least limit this feeling by taking responsibility for your emotions and knowing you have a choice.

2. When you wake up tomorrow start doing something right away, and keep busy all day. Taking action by doing something, almost anything, will help you work through your anxiety. Sometimes it's doing the dishes or working in your garden. Other times it's reading or meditating. Just sitting around and thinking about your worries won't make them go away.

3. Focus your attention on where the feeling of anxiousness is in your body and keep your attention there until the feeling moves or dissolves. For example the tension could be in your abdomen or your neck. Whenever your attention wanders, bring it back to the place in your body where the physical feeling is. Doing this for five or ten minutes can reduce, if not eliminate, the anxiety.

4. Anxiety will grow if it's not directed into some positive action. Find someone who needs you and lend him or her helping hand. It will almost always take your mind off your problems and fears. Helping others is actually a way of taking action and responsibility for your own healing.

5. Talking to someone is one of the best ways to overcome your anxiety. Getting together with your family and friends, even your fellow patrons at restaurants, and talking about what you are feeling can be helpful.

6. Exercise is another good way to keep from letting your fears overwhelms you. Sometimes gentle forms of exercise like walking and yoga can be better than a hard workout at the gym. Do what works best for you at the moment and don't worry about breaking your normal routine, that change may actually help reduce your anxiety.

7.  Start a gratitude journal; write down three to five things that you are grateful for. Do this every night, it works and it's very easy. Become aware of all the good that surrounds you.  You can also have a releasing journal where you write about your anxiety and the actions that you can take to overcome those fears.

8. The opposite of fear is faith. When you are anxious, a great way to get out of it is to find some faith. Believing that things will get better is sometimes all it takes to make it better. It also helps to never underestimate the power of positive prayer or visualization, if it can cure cancer it can also reduce your anxiety.

9. If watching the news fills you with anxiety - turn off the TV! The world will continue to revolve even if you're not watching it on CNN or BBC. Limit yourself to one hour a day of news and don't watch anything that may upset you before you go to bed.

10. Courage is not the absence of fear, but taking action in spite of fear. Doing something new or confronting a fear by taking some baby steps is much more positive than doing nothing. If you need a better reason pick an action that will be helpful to someone else.
If you find that none of the tips above work, then you should take a serious look and consulting with a qualified therapist and physician and asking about medication. Choose to take control of your life and don't let your fears run you.

Friday, June 21, 2013

Article # 506. 10 Foods for Vibrant Skins

Healthy skin is beautiful skin and is something we can only achieve by nourishing it from the inside out and also using only natural products. Its functions are underestimated when compared to the rest of the bodily systems but without the skin, we simply couldn’t survive.

Nutritious foods eaten consistently will begin to rebuild the cellular structure but this will take time as the skin has many layers. What you eat and drink now, will only be seen in 4 to 6 weeks time. Commit to a natural, whole foods diet and your skin will become healthy and beautiful.

1.      Lemon- The clarifier
A lemon a day, juiced and sipped with water first thing in the morning or at any break is a wonderful complexion clearer. This little ritual gives your metabolism a kick start, and your liver a much needed mini cleanse and your skin a vitamin C boost. Lemons are very cleansing to the body, so they help clarify the complexion. Another great ways to include it squeezed over salad, vegetables or sliced in your jug of water, by the end of the day you have infused the lemony goodness into your drink.

2.      Water- The hydrator
Water makes up around 75 to 85% of your body; it's in every part of your body including your teeth and hair. Even though we've heard it all before, drinking pure water hydrates your body and skin. Keeping the cells hydrated, so they can easily uptake nutrients and remove waste.

3.      Beet root- The blood cleanser
One of my favourite high-maintenance vegetables! High maintenance because it is red, juicy and will stain anything it lands on. Beetroot is a blood cleanser and has a slight laxative effect. Skin health relies on healthy blood and circulation. The healthier your blood, the healthier your skin because this is where your skin gets most of its nutrition from.

4.      Parsley- The healer
Parsley is commonly used as a garnish to main dishes. It is rich in vitamin A, C and chlorophyll. This combination is unique in that it is perfect for skin rejuvenation and healing from scars or breakouts. It also contains iron, folate, magnesium, manganese, copper and flavonoids (apiin & luteolin), which helps protect against the effects of free radical damage. So much nutrition in such a small plant, it's very popular in the Middle East.

5.      Brown rice- The digestive broom
The great thing about rice is how low allergenic it is because it contains no gluten. I prefer brown rice because of its taste and the way it feels after I eat it but it is also amazing for the digestive system. Brown rice is a good comfort food and excellent tummy filler on a cold day. It’s also a good "broom" for the digestive tract and it is high in silica, one of the minerals important for skin health and beauty. Silica is present in high amounts in youth and decreases as we age. The ratio of silicon to calcium is a biological marker of youth. The best ways to include brown rice into your diet is by using it as a white rice replacement.

           6. Green tea- The anti-ager
This cleansing hot beverage is packed with pure goodness. It benefits the skin because it contains high antioxidant levels, called polyphenols. A diet high in antioxidants is helpful for reducing premature anti-aging because it can prevent excessive free radical damage. If the Japanese can maintain beautiful skin like they do right up until old age then they must be onto something. I'm speaking of the Japanese that maintain traditional dietary methods with a pot of green tea on-the-go, and enjoyed throughout the day.
Green tea does contain caffeine, some variety’s more than others at approximately 30 to 50mg per cup. A regular cup of coffee contains around 95mg. Some people are sensitive to caffeine, while others tolerate it well. Be cautious with caffeine if you are under long term stress conditions or have adrenal exhaustion.

         7. Avocado- The moisturizer
Unheated oils are good for the skin, especially the ones from the vegetable kingdom. Technically, avocado is a fatty fruit. It contains high amounts of omega 6 fatty acids, which is not fattening because the oils are easily used by the body for energy. They also contain lecithin; which helps to reduce blood cholesterol levels. The skin needs "good" fats to moisturize the skin from the inside out. Its useless slapping on moisturizers when your diet is lacking in the oils it needs to moisturize the skin from the inside out. Cutting back on the good stuff will only make your skin look less than sparkling. I like avocado because it's easy to eat, just add it to salad or make a dip and you have eaten some nutrient dense essential fatty acids.

        8. Goji berries- The glow berry
Goji berries have been used in Chinese herbal medicine for thousands of years to improve Qi (life force) and nourish the Yin and blood. They taste delicious either fresh, dried or rehydrated (just place in water and they plump up in 10 minutes). They have been recorded as being a complete protein source; contain carotenoids, lutein (antioxidant), vitamin C, B's and E. The glow is from the beta-carotene, to which our bodies convert into vitamin A. As mentioned earlier Vitamin A is a skin healer but it's the high amount of beta-carotene (antioxidant) that gives your skin more colour, more of a golden glow especially if you allow a little gentle sun exposure during the warmer months. Betacarotene won't turn you orange and it won't poison you but will build up gently in the skin giving you more colour to your complexion.

       9. Almonds- The ancient beauty secret
In no other culture was beauty and body care so important than to the Egyptians. Cleopatra was said to have recorded a book of beauty secrets she perfected. Almonds were one of the most commonly used cosmetic ingredients. Besides its external benefits (sweet almond oil makes gorgeous body oil) almonds eaten everyday will help keep your skin clear and healthy. The raw nut is alkaline and contains monounsaturated fats, vitamin E and is a high protein food. Almonds contain magnesium, which promotes blood flow and aids the nervous system and calcium. Just a handful of almonds a day will be good for your skin and in time you will notice the difference.
     10. Seaweed- The mineralizer
Have you ever noticed how youthful Japanese skin is? I've seen Japanese grandmothers with skin that is truly timeless. Along with the daily green tea, the Japanese eat sea vegetables, a totally different food group that deserves more attention. Seaweeds are high in minerals, absorbed from the ocean. Iodine (important for the thyroid health), magnesium, iron, calcium, sodium and now a very good food to help detox heavy metals from the body due to high levels of alginic acid, which bind with any heavy metals in the intestines. Minerals are important for maintaining proper hydration levels, nervous system function and healthy blood composition. The detox effect helps keep you squeaky clean on the inside making your skin look healthy and vibrant.
Seaweeds are also a source of glyconutrients. Glyconutrients are a set of necessary monosaccharides (essential sugars) that are vital to the correct structure and function of human cells. These sugars are required by cells to perform many functions including cell protection, replication, and recognition and tissue regeneration. They help the cells "communicate" with the other cells.

Article # 505. How To Gain Weight For The Naturally Thin

For most people, losing weight is a top priority, but if you are naturally thin, you might be constantly struggling with how to gain weight. Whatever your reason that you decide you need to put some weight on, be it for health or body image reasons, here is a step-by-step process on how to gain some weight in a healthy manner.
Step 1: Determine Your Calorie Level
You should first look at how many calories your body requires on a daily level to maintain your existing weight. This is easily done by calculating your resting metabolic rate (RMR). You can either use an online calculator or follow this equation to calculate your resting metabolic rate:
RMR = 9.99w + 6.25s – 4.92a + 166g – 161
W=weight in kilograms; divide your weight in pounds by 2.2 to calculate your weight in kilograms
S= height in centimeters; multiply your height in inches by 2.54 to calculate your height in centimeters
A= age in years
G= gender; use 1 for males and 0 for females
Once you calculate your RMR, you need to calculate your daily consumption. To do this, you multiply your RMR by 1.15. This is the amount of calories that you must have on a daily basis to maintain your current weight.
Step 2: Determine How Many Calories to Consume
Next, you need to determine how many calories you need to intake in order to begin putting on weight. Generally. to see the best results and gain weight in a healthy way, you are going to want to add about 500 calories daily to your diet. If you will be working out or practicing any heavy physical activity for more than 30 minutes a day, you are going to want to add even more calories. You should determine how many calories your activity burns and add those calories on to your daily intake, as well to ensure that you continue to gain weight instead of lose it.
Step 3: Change Your Diet to Reflect a Higher Calorie Count
Be sure to eat 3 solid meals daily, along with 2 to 3 large snacks daily. Drink milk, juice and shakes with your meals or in between to add extra calories. Include nutritious and high calorie foods in your diet like whole grain breads topped with peanut butter, jelly, low fat cream cheese or hummus. Eat plenty of hearty and starchy vegetables and dense fruits. Use generous servings of healthy oils like olive oil, canola oil, palm oil and butter.
Step 4: Avoid Empty Calories and Unhealthy Foods
Just because something is high in calories, does not mean you should eat it when trying to gain weight. Trans fats that are found in processed foods should be avoided so as not to increase your heart disease risk. This includes more processed and packaged foods like cakes, cookies, meats, margarine, shortening and snack foods.
Step 5: Lift Weights
Lifting weights will help you convert the extra calories that you are eating into muscle instead of fat. It will also stimulate your appetite and increase your metabolism, meaning that you will need to eat even more to maintain your weight.
Follow these steps to put on pounds in a healthy way and reach your ideal weight.

Monday, June 17, 2013

Article # 504. Ranking Seafood: Which Fish is Most Nutritious?

When you're deciding what kind of fish to buy, ask yourself, "What's the main nutrient I'm trying to get from this food?" What nutrients can you get from this food that you can't get as easily from others? For fish, the most valuable nutrient status would probably go to omega 3 fatty acids. For this reason, we have placed the fish containing the most omega 3 fatty acids at the top of the list. These are not necessarily the fish that are the lowest in fat. Note that when you choose one fish over another, you're making some tradeoffs. Some of these are small and insignificant; if you eat dairy products regularly, you don't need to worry about how much calcium is in your fish. Other choices matter more: mackerel, for example, contains a high amount of omega-3 fatty acids, but it also derives half of its overall calories from fat, including saturated fats. You would do better choosing salmon or tuna, unless you're on a tight budget. Here's how fish rate according to different nutrients.
  • Best sources of omega 3 fatty acids: Salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.  
  • Highest in protein per serving: Tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.  
  • Highest vitamin B-12 content: Clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.  
  • Highest in iron: clams, shrimp, mackerel, and swordfish.  
  • Lowest in iron: orange roughy, snapper, sea bass.  
  • Highest in zinc: crab, lobster, swordfish, and clams.  
  • Highest in calcium: canned salmon with bones.  
  • Highest in total fat, saturated fats, and calories: mackerel.  
  • Lowest in total fat and saturated fat: lobster, orange roughy.  
  • Highest in cholesterol: shrimp, mackerel, and lobster.  
  • Lowest in cholesterol: yellow fin tuna, albacore, tuna, snapper, halibut, grouper. 
  • Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).  
  • Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.

Sunday, June 16, 2013

Article # 503. Body Fat Descriptions Of Women

Body Fat Percentage Women 10-12%

This is an extremely low body fat level typically attained by female bodybuilders. Essential fat for women is round 8-10% compared to 2% for men. Why the difference? Women have more fat in breast tissue and the area surrounding the uterus. This level of body fat is not considered safe, or healthy for women who will be unable to menstruate. Striations of muscle, separation between muscles, clear vascularity are all noticeable at this level. The women in the photo is likely at the higher end of the range at 12% body fat because she is not too vascular.

Body Fat Percentage Women 15-17%

This is still considered a very low body fat for women, which is similar to the 6-7% body fat for range men. Many bikini and fitness models will reach this body fat level and some may not be able to menstruate. Muscle definition in the abs, legs, arms, and shoulders is apparent, there is some vascularity and some separation between muscles. Hips, buttocks, and thighs generally have a little less shape because of the low body fat.

Body Fat Percentage Women 20-22%

This is body fat percentage is usually in the “fit” category of most body fat charts and is typical of many female athletes. Some definition in the abs is apparent, there is body fat on the arms and legs, but it’s not too pronounced. There is minimal, but some separation between muscles.

Body Fat Percentage Women 25%

This is on the low end of what’s average for most women and is characterized by a shape that is neither too slim, nor overweight. Curves in the hips are usually more apparent along with more fat in the buttocks and thighs. A 5’4” women who weighs 130lb and has 97lb of lean body mass has 25% body fat.

Body Fat Percentage Women 30%

While most men have fat funnel into their stomachs, as the body fat of most women (but certainly not all) increases, this fat tends to accumulate in the hips, buttocks, and thighs. At 30% body fat, the hips, thighs, and buttocks are more pronounced and round. This is considered the high end of average for women in many body fat charts.

Body Fat Percentage Women 35%

The hips become even wider at this level of body fat and the face and neck will appear rounder and more full. Hip circumference can start approaching 40+ inches and waist circumference of 32+ inches. Some belly fat may start protruding over the waist as well.

Body Fat Percentage Women 40%

The hips and thighs grow larger so that hip circumference can reach 42+ inches, waist of 35 inches, and thighs over 25 inches.

Body Fat Percentage Women 45%

The skin may begin to lose its smooth appearance as more and more fat accumulates. Hip Circumference can may reach 45 inches+ and waist circumference 35+ inches. The hips may become noticeably wider than the shoulders.

Body Fat Percentage Women 50%

The will likely look like it has dimples more fat accumulates. Hip Circumference can may reach 45+ inches and waist circumference 40+ inches and thighs above 30+ inches. The hips will likely be noticeably wider than the shoulders. To put it in better perspective, a 5’4” women who weighs 200lb and has 100lb of lean body mass has 50% body fat.

Tuesday, June 11, 2013

Article # 502. Few Tips to Weight Loss

Few secret to weight Loss

There is no single way to lose weight and keep it off. Weight loss can only be achieved by changing your overall lifestyle, which includes your food choice, eating habits and physical activity. For optimal results, consult with your doctor or dietitian to help determine a weight-loss plan that is suited to your individual needs.
Aerobic Exercise
To lose weight, you must burn more calories than you consume. Therefore, simply limiting your calorie intake is not usually the most effective strategy. The National Weight Control Registry monitors the lifestyle habits of members who have lost at least 30 lbs. and kept it off for at least one year. According to the NWCR, 54 percent of its members do at least 200 minutes of moderate-intensity aerobic exercise each week. Examples of aerobic exercise include walking, jogging, swimming, biking and running.
Low Energy Density Foods
Although cutting calories is a crucial element of weight-loss success, you also don't want to starve yourself. To balance the desire for satiety with the need to cut calories, choose low energy density foods to provide steady energy throughout the day. Low energy density foods are low in calories, but they tend to have high water content, which causes you to feel full. You can also eat larger portions of low energy density foods, since they contain fewer calories per gram than other high energy density options. Examples of low energy density foods include fruits, vegetables and whole grains.
Portion Sizes
Minimize your portion sizes to avoid overeating, particularly with high-fat foods. It's easy to confuse portion size with serving size. For example, the serving size for a glass of milk is 8 oz., but if you pour yourself a 16-oz. glass, you're actually getting twice the calories and fat. At restaurants that tend to serve large portion sizes, ask your server for a to-go box before your meal even arrives, so you can set aside some of your meal for later. When you eat at home, set the table with small, pre-set portions instead of simply setting out a large bowl of food.
Beverage Selection
Lattes made with whole milk, soda, sweetened iced tea and even fruit juices contain more calories than you may think. Beverages can be quite threatening to successful weight loss, since they often contain high amounts of calories but are not as filling as solid foods. When reading beverage labels, remember that one container is not necessarily the same as one serving size. For example, although an 8-oz. serving size of chocolate low-fat milk may contain only 158 calories, a 12-oz. bottle or glass dramatically increases the calorie count.