Control your PORTIONS!

Nikki — Thu, 20 Sep 2012 13:05:51 +0000

Control your PORTIONS : “Don’t eat until you are FULL; eat until you’re NOT HUNGRY.”

In general you want to eat ½ what the chef prepares for you at a restaurant! (ask for a box right away and put ½ away)
4oz of lean meat (chicken, tuna, ground turkey)- measure by the palm of your hand! And 1-2 tablespoons of dressing (JUST TO TASTE) these are ADEQUATE portion sizes!
Control your Calorie intake and Portion Size: Your daily exercise will increase the amount of calories you burn, so make sure you eat FEWER calories than you burn (get a heart rate monitor and wear it all day!) approx. burn 300 calories every 30 min of rigorous activity
Recommended if you are trying to “trim fat” goal calories should be 1200-1500 per day (use myfitnesspal.com/ app on smart phone to calculate) DO NOT GO LOWER THAN THAT… your body will go into starvation mode and will RESET your metabolism
500 calories eaten less than burned a day= 1lb of fat lost a week
ONLY add calories when you feel you need more energy

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