Our goal for June is Portion Control. This month we will focus on learning the correct portion sizes in general and sticking with a daily calorie count. For those to who wish to try our 21 Day Food Rehab Restart (or are sticking with it for June), our May Challenge goals will continue this month as well.
How can you participate in the Challenge: Our challenges are self guided. That means that we give you the tools and instructions, but it is up to You to DO THE WORK and take action. We also ask you to check-in on our Facebook page at least once a week and let us know how you are doing. We will post additional resources there during the month and on this blog. Check out the challenge goals and suggested reading below.
First, You are going to print our this great portion size guide from WebMD to serve as your guide. You can keep it in your purse, take it to restaurants, post it on your fridge and take it to work to help you stay on track. Compare the food you are about to eat to these portion sizes to help you stay on track. You should also use a site or app like Calorie King or Fooducate to know how many calories there are per serving and the correct amounts of food to eat.
Join our June DietBet™ for more incentive to lose weight! – Compete with BWLW members in a 4-week weight loss challenge to lose 4% of your starting weight. Everyone who wins splits the pot. Click here for the invite and get all the details/rules! The DietBet starts on June 7th and the bet is $25. Initial Weigh-In:Jun 05 – 06 PST, Final Weigh-In:Jul 05 – 06 PST
Suggested Reading – You will commit to finding one book or guide to healthy eating with recipes that you can use this month. Here are some suggestions:
- Betty Crocker 1500 Calorie a Day Cookbook
- The Betty Crocker 300 Calorie Cookbook: 300 tasty meals for eating healthy everyday
- The 400 Calorie Fix Cookbook: 400 All-New Simply Satisfying Meals
- EatingWell 500-Calorie Dinners Cookbook
- The Fresh 20: 20-Ingredient Meal Plans for Health and Happiness 5 Nights a Week
- Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love
Goals for the Month:
Keep a Food Diary This Month
A food diary, or food journal, is a proven way to lose weight and keep it off. Keeping a food diary involves writing down everything you ate and drink over the course of a day and how much of it you consumed. You can also write about any emotional eating or issues impacting your eating. Over time you can look back over the journal and identify problem areas that you might’ve overlooked on your weight loss journey. Keeping a food journal also entails writing down the times that you eat as it may not be the foods you’re eating leading to weight gain, it could be when you’re eating. At the end of each week, you will review your dairy and reflect on your choices.
Read Food Labels and Recognize Intended Portions
Even if you’re reading labels to identify the calories, fat content, etc. of a product it’s also important to notice the serving size. A large bottle of juice might contain 150 calories per serving, but if you look closer you may see that it contains 2 servings. Therefore, if you drink the whole bottle you’re consuming 300 calories and could be throwing your whole daily caloric count out of whack.
Shoot for a Target Number of Calories Per Day
The accepted daily calorie intake for an active adult is around 2,000 to 2,500 daily. For many women trying to lose weight the range is between 1200 to 1800 calories. That being said a key to weight loss is simply limiting the amount of calories you presently take in (along with burning more off). Because of this it’s important to have a target number to shoot for that doesn’t necessarily have to be 2,000. The number is different for each person. Visit My Fitness Pal or IIFYM.com to find out how many calories and nutrients you need to reach your goals.
Eat More Often But With Smaller Meals
One of the big keys to practicing portion control is limiting your cravings. One of the main reasons you eat a big lunch at 11:30 in the morning is you know it’s going to be 6:30 that night until you eat again. An easy way around cravings that adds some extra health benefits is eating smaller meals more frequently throughout the day. Eating more often throughout the day (remember though – small portions) helps to regulate blood sugar and revs up your metabolism to burn calories because the body is not in ‘storage mode.’
Be Knowledgeable of Trigger Foods that Make You Want to Eat Poorly
Just like marijuana might be considered a gateway drug or a butter knife a gateway knife it’s important to be aware that some foods lead all heck to break loose with your diet. In order to know how to practice portion control you should avoid the bad influences such as bacon, ice cream, cakes, and doughnuts because eating sugary foods or ones high in saturated fats impairs your brains ability to control cravings. This is why we are combining this challenge with the goals of our 21 Day Food Rehab Restart Challenge – Get the Details.
Splurge With Moderation with Bad Foods You Love
There’s nothing more depressing about starting a diet than knowing that foods you love such as pizza or chocolate are going to be off limits for the next 5-6 weeks or more. It’s very risky business but some health experts agree that sneaking a slice of pepperoni pie on Sundays as a reward for a hard week of work is better than not dieting altogether. HOWEVER, portion control means splurging but with moderation and not eating an entire pizza. “Moderation” should not be used as an excuse to NOT change your eating habits significantly. This month you should limit your splurging to weekly or less.
The best thing to remember about portion control is that it’s your ally – when used correctly. When you master portion control you enable yourself to still enjoy a majority of the foods you love but with responsibility.