Awareness about nutrient-rich food has increased in America, but still, people are continuously increasing the portion of their plates. People do not know how many calories their plate has when they are sitting in a restaurant for eating food. The additional chips and bread seem hugely proportionate than the balanced meal one should usually have. Cups, ounces, nutrition labels are all the size of serving that assist in consuming packaged food. If you want to assess how much you are eating, then you must have a better track system. Following ideas would help you achieve what you are dreaming. However, you have to keep in mind that these are not the standard and highly accurate ways of measuring the amount of food. The regular 2000-calories diet plan should consist of following items.
- Grains: 6 ounce
- Fruits: 2 cups
- Milk: 3 cups
- Meat/ beans: 5 ½ ounce
If you want to have the more natural approach for measurement, then you can also take help from following an analysis of objects. 1 finger print: 1 teaspoon
- 1 thumb: 1-2 tablespoon of food
- Tip of thumb: 1 teaspoon of meal
- Full palm of hand: 2-4 ounces
- 1 cupped hand: ½ cup of food
- 2 cupped hands: 1 ounce
If you want to have a more easy approach for measurement, then you can also take help from following measurement of objects.
- One Ping-Pong ball: 2 tablespoon
- 1 3-inch diameter baseball: 1 serving of pasta
- One whole egg: ¼ cup
- One dice 1 teaspoon of margarine
- Three dice: 1 tablespoon of cheese
- One golf ball: 1 tablespoon of nuts
- One tennis ball: 1 serving of fruit
- One postage stamp: 1 ounce of oil
- One computer mouse: ½ cup
- One iPhone: 1 Ounce
- 1 deck of playing cards: ½ cup
- One nine-volt battery: 1 tablespoon
- 1 8-ounce carton: 1 whole cup
- 1 4-ounce container: ¼ cup
If still, you think then there, is a need for focusing more on the proportion of your plate then following tips would help you keep limiting the serving size in every meal?
- Do not use large cups and bowls of the meal; rather use small cups and plates for eating food. Start with the little amount of food and eat in a slow manner. Keeping rest of the food on a side where your sight cannot easily point it helps feeling more full.
- Drinking more water during eating time make fills the stomach that reduces the possibility to look on the plate for more spoons.
- Prepare pre-proportioned containers that would direct you to only get the required amount of food from the fridge. A little effort of breaking the large portions in small packages can help you get your goal.
- Take out the food from the packet while eating it for assessing the amount of food you would be consuming.
- Measuring cooked food is also a good strategy.
- Use more vegetables, fruit, and grains in your meal for monitoring your diet.
Do you ever come across that time when you don’t feel like carrying on with your diet? If you have, then you are not alone in this as many people who begin with their diet do face such resistance. For some people, even after doing regular exercise and eating the right foods they still seem to be facing difficulty in losing weight. The reason for this is a combination of many factors.
One reason could be that you are yourself resisting to weight loss. A lot of people have been studying about weight loss resistance because obesity or being overweight has numerous variables. Your obesity may be impacted by your genes, but that alone isn’t the only reason. Environmental issues and diet trends change with time, and that can affect your resistance to weight loss.
In older times when food was scarce, people learned to adapt that environment. Their bodies had to be fuel efficient in a way that even with less food, they could function properly. Nowadays, however, there is a lot of cheap food available which is high in calories and carbs, and the consumption of that food has led to the issue of obesity and weight loss resistance.
Eating less or eliminating some food items from your diet will not be enough to work on that weight. In fact, most of the diets that people normally do may bring temporary results, but in the long run, it comes back to the same old shape, or worse might actually increase your weight. The diet that your friends might be praising may not be good for you because the genetics are different. The variability of environment and people will not be accurately addressed in diets by just eliminating or adding one or two macro nutrients. The genetic variants must be closely analyzed and studied to see how nutrients like fats and carbohydrates must be distributed.
When you are on a diet, every week there is a difference in your body weight. Some people lose weight fast whereas for some it takes some time. Whatever the case may be the changes in weight leads to a changing metabolic rate, and that will affect your calorie requirement as well. You should get yourself checked every now and then to know how much calories you should consume.
Another factor in your weight loss resistance is your gut micro biome. The bacterium that lives in your gastrointestinal tract is certainly playing an important role in you getting obese. These microbes are extremely important because of the reason that they help in burning the fats and other nutrients to generate energy. The ratios of these bacteria will be different for every person and therefore will affect how much calories we consume from the food that we eat. The solution to all this is to eat fiber rich foods, more plant based diet, foods that promote beneficial gut micro biome and to avoid extreme forms of dieting. Extreme dieting will do more harm than good.
There are many people all over the world who are suffering from weight gain and obesity problems. These problems can lead to various types of body issues and disorders. Gaining weight at a faster rate is always easy, whereas losing the weight at such a faster rate can be a daunting experience for anyone. LeBron James, a professional basketball player has also once suffered from extra weight gain problems. Basketball is a sport which requires perfect health and weight to play this game. You got to have lots of energy and stamina to play this game. James was experiencing some difficulties with his game regarding the fitness. So, he decided to lose his weight so that he can play professional basketball leagues till he reaches 40.
As per the industry people, James has gained a lot of weight around his stomach region which is causing the problem in playing professional basketball. In order to overcome the weight gain, he hired a personal trainer for himself who is guiding him to lose some weight and lean his muscles. James is working out very hard in gym with his new trainer. There are rumors that James has been taking the body building supplements to lose his weight as well as make his body lean and well ripped. This news was actually true and confirmed when James was spotted walking on the walkways and looked very much ripped. Everyone wants what are LeBron James supplement so that they can also use them to get a ripped body. When asked, James has confirmed that he has been taking two body building supplements which are Elite Nitric Oxide and Alpha Prime Elite to lose the weight at a faster rate. His trainer has recommended the use of these two supplements. You can get to know about both the supplements as follows:
Alpha prime elite: Alpha Prime elite is actually a testosterone booster which can be used for building your body. Those people who are suffering from small muscle growth, less strength, reduced stamina, and weight gain can prefer to use this supplement. This supplement boosts your metabolism rate which results in the generation of more power. You can use that power to do intense workouts so that maximum number of calories and fat of the body should be burned. Those people who feel fatigue and energy less after doing workout should take this supplement on a daily basis. It improves the circulation of blood in your body which repairs the damaged muscles and increases the growth of small muscles making them big.
Elite Nitric Oxide: it is also a muscle building supplement which boosts the production of Nitric oxide in the body. It makes the body feel energetic as well as pumps up the size of the muscles. This supplement is accepted all over the world by many professional body builders. It is a post workout supplement that can be taken by you to increase the recovery time of your body. This supplement boosts the production of Nitric oxide, increases workout energy, makes the body well ripped and lean.