Getting the Portion Sizes Right: Helpful Hints

The latest craze in dieting is actually not dieting at all – it is simply an increased awareness in portion control and how to monitor what you are eating to ensure you’re not eating portions that are too large.  When it comes to fruits and vegetables, it is hard to go overboard but we tend to eat too many carbohydrates without even realizing what a correct portion size looks like.  Here are some hints on how to control your portion sizes and how this can fast track your weight loss progress:

Using Portion Control Containers as a Helpful Guide

One of the smartest ways to monitor your caloric intake and learn how to eat the right amounts of food each day is to use portion containers as a guide to teach you on a day to day basis what a healthy and waist friendly portion size consists of.  The popular fitness program called the 21 day fix uses various color coded containers in various sizes to give you an easy way to keep within your desired target calorie bracket for the day.  It is very easy to consume 3000 or more calories a day even just by indulging in one or two treats that you might think are harmless.  But in consuming these treats on a daily basis, you’re setting your weight loss progress up for failure.

Use the Palm Of Your Hand to Track Portions

By measuring the size of meat you have using the palm of your hand, you can get a rough estimate of what 3 ounces of meat looks like.  If you are on a high protein diet, you might be eating anywhere from 4-6 ounces of meat per meal. A low carb diet will involve you eating a lot of low fat and high protein sources from chicken or fish.

You can also use your fingers to measure a tablespoon or ounce when using oils or butters in your cooking.  Remember that you shouldn’t be having more than 2-4 servings of carbs per day initially when trying to lose weight.

Keep Hydrated and Drink Plenty of Water

Once you learn about what a “healthy” serving of food looks like, cravings can hit. It’s hard to go from eating extra super size portions to a measly pile of rice and a small few slices of turkey.  You might start getting hungry and wonder why you’re even dieting after all.  But remember that a lot of times our hunger is actually just dehydration. Make sure to drink at least 8 large glasses of water a day to make sure that you are really not just thirsty rather than being hungry.  Help yourself to a serving of fruit or a small portion of nuts or seeds to keep the cravings at bay and remember that over time, your stomach will shrink and you’ll be less hungry and be slimmer and happier.

Debunking Weight Lifting for Women: You Won’t Bulk!

strength training with the 21 day fix extreme programOne of the most common myth involving weight loss and strength training for women is that lifting heavy weights will cause women to bulk up and have massive large muscles all around her body. This could not be more inaccurate.

Unless a woman is taking an excessive amount of supplements that are specifically designed to help her bulk and gain significant large muscles because she is competing in a bodybuilding competition for example, women will not bulk up by weightlifting. So many different women are encouraged to lift light dumbbells and do high repetitions using  light weights. This absolutely does nothing for the body.

So why do women lift light weights?

It might help build up endurance, but it doesn’t help build muscle and it certainly doesn’t burn as many calories as doing cardio work. So rather than using your time wisely to lift heavy weights and actually build muscle, you are wasting your time. All of the women that you see in various fitness magazines and exercise programs lift heavy weights to get the bodies that they have. The more muscle you have, the more calories your body will burn because muscle burns more calories than fat does. By lifting large amounts of weight, you will build muscle which also weighs less than fat does. Sure, you could get skinny by doing tons of cardio and high repetitions of dumbbells, but you will never look toned you will just look skinny fat. One of the most exciting new weightlifting programs is called the 21 day fix extreme that is full of intense workouts. In this program, you will use a series of heavy and light waves in order to get the body of your dreams.

How often do I need to lift weights and for how long?

The workout is only 30 minutes long but your heart rate will soar and not only will you be building muscle, but you will be burning tons of calories and fat throughout the 30 minute workout. Lifting weights causes your heart rate increase drastically and an increased heart rate or elevated heart rate during exercise promotes further calorie burning than simply running on the spot. By running with weights, you will burn even more calories than if you did it without and your arms will be getting a better workout helping them to build muscle and burn fat. There is also nutrition component in the 21 day fix extreme program where youth use specific containers designed to help you learn about portion control so that you don’t overeat the wrong food. Should also remember that while you are weightlifting, your body wires a lot of lean proteins in the role muscle try to avoid eating too much red meat and if you do make sure that it is lean. The best source of protein that are the lowest in fat or skinless white meat such as chicken breast or turkey or various varieties of fish.

Getting Skinny By Increasing Your Fiber Intake


Fiber is one of those things that we will ignore if we aren’t careful to eat enough of it. There are plenty of sources of fiber, but unless you are consuming whole grain or whole wheat products, you might be short of your recommended daily intake of 25 grams a day.  Nowadays, there are plenty of whole wheat and multigrain rices and pasta products available, so there is really no excuse for not selecting these when preparing Italian food like lasagne or spaghetti or even Asian dishes using rice.

What are the benefits of fiber?

A lot of people are less concerned with their health and more concerned with their weight, so let’s focus on how fiber can actually help you lose weight.  It is found primarily in carbohydrates which people tend to avoid, thinking that in consuming carbohydrates, they will gain weight.  While this is true if you consume carbs in excess, it is actually false that carbs directly lead to weight gain.  Weight gain is caused by eating anything excessively, that could be foods that are high in fat, sugar and carbohydrates.  But eating fiber can actually help decrease your appetite which will lead to weight loss.  Fiber is one of those “filling” ingredients, that gives your stomach a satiated and satisfied feeling after consuming a bowl of whole grain rice and chicken for example.

If you eat a bowl of white rice, you will still feel hungry an hour or so later because that rice lacks fiber which leads you to feel full and content for a longer period of time.  When you consume less calories, you naturally will lose weight.  Burning more calories = weight loss and in consuming less, you’ll create a calorie deficit.

Some people even recommend taking supplements to make sure they are meeting their needs. Various skinny fiber reviews from those who have lost weight show that people can lose up to 30 pounds by going on a diet rich in vegetables, wholegrain fiber products and drinking plenty of water.  These skinny fiber supplements can especially help those people who have an intolerance to gluten but still need to get in enough fiber.

What are some ideal high fiber snacks?

In addition to consuming fiber for your meals in the forms of oatmeal, brown rice and pasta, you can also bake or cook your own high fiber snacks to keep you energized and satisfied throughout the day.  One of my favorite snacks to prepare are homemade protein and fiber granola bars.  Using oatmeal, raisins, small quantities of nuts and peanut butter to bind it together, you’ll get a tasty treat that will keep you energized for the entire day.  What are some ways you like to get in enough fiber and are you taking any supplements or relying purely on your food intake?

Using Resources Online for Your 21 Day Challenge

When trying to lose weight, there are temptations everywhere facing you that could hinder your goals and stop you from achieving what you hope to accomplish. Even loved ones, friends and family who don’t understand the struggle of weight loss might not think they are hurting you by offering you another cookie or insisting you try their new fresh baked apple pie. They are trying to be kind and generous, but you might be hurt or even offended by their insistence.  That is why it is so important for you to find people who have like minded goals and ambitions.  That way, by developing a support system, you can find others to keep you on track and in check.

Where Can I Find Support and Inspiration Online?

We recommend subscribing to various health and fitness communities where people share their success and also their failures.  Not everyone can be perfect with their diet 100 percent of the time, so don’t expect to be. The most important thing you can do is try and try to behave your best most of the time.  Indulge once in awhile with loved ones but be sure not to over indulge, that is what will lead down a dangerous path that is difficult to return to. One of our favorite websites that has a multitude of resources for helping you on the 21 day diet plan is from Jeanie and Joan, two best friends who have collectively lost over 60 pounds by using the 21 day fix program.  They talk about their struggles, and how they were able to overcome them.  Not only will you get motivated and inspired by seeing how two women have been able to lose such a large amount of weight in under 3 months using this same program, but you’ll get tips and tricks in addition to advice on how to use the portion control containers.  Both women have used the original and essential version of the 21 day fix program with great results.

How to Beat Cravings and Indulge without Guilt:

Some of the recipes on the website will help you enjoy the nutritional part of the program more than you would think possible.  There are so many delicious sweets and treats you can use that follow the color coded container system and you won’t feel deprived at all.  You just need to learn how to be creative in the kitchen.  And when you’re getting a craving, rather than run to the supermarket and buy your favorite tub of ice cream, go on their website and find a recipe that is 21 day fix approved and make your own healthy version.  You’ll feel better for it and it won’t hinder your diet or weight loss efforts. In fact, you’ll be able to do it as often as you like providing you’re tracking the containers on your log and tally sheets.

The video below is a great example of how success isn’t achieved overnight. It is an ongoing process requiring dedication, hard work, setbacks and overcoming those setbacks.

Getting help from those who have experienced the same struggles is the best way to go about weight loss. Some people have never known what it is like to be obese or overweight so they can’t sympathize or even empathize with your plight. Seek motivation from those who know best and you’ll be on the right track to get through your 21 day diet with an exercise program and nutritional guide that is complete and everything you need to know to achieve success. Remember that you are worth it.

Continuing your 21 Day Diet for Optimal Health

In our last article we discussed the importance of developing a healthy habit over the course of three weeks in order to begin to make incredible changes in your internal and external health. We decided to share with you an exercise program that has gone sensational around the United States and has helped millions of people around the world lose weight in a short amount of time.
Portion Control
This program is known as the 21 day fix. The program contains not only exercise DVDs that you will complete over the course of 21 days, but it also has a very thorough nutrition guide that revolves around the idea that portion control is key to losing weight. There are many different exercise programs on the market but the problem is that they do not provide a straightforward plan and how people can eat healthy foods and also lose weight. So people end up doing these exercise programs but they don’t know where to go after that. A 21 day fix review says there is a proven formula that is scientific and it helps you determine exactly how many calories you need to consume in order to lose weight.

By following this formula, you can hope to lose up to 10 pounds within three weeks. Calorie counting is time-consuming and exhausting and complicated for most people. It is something that you might be able to do for a few months, but it is not something that you can do for the rest of your life. The 21 day fix program uses color-coded containers to help you understand what I portion size should look like based on whatever the food group is. For example, a green container means vegetables.

You can eat 3 to 4 green containers a day or even more without harm. That is because vegetables are fat-free and very low in carbs, sugars, and calories. However, a yellow container, which stands for carbs, is much smaller in size. That is because, the body requires less carbohydrates and a smaller amount while still giving you enough energy to get through the day. Several reviews about the 21 day fix say that the program has helped people lose a lot of weight and more importantly, given them the knowledge and the information on portion control and on how weight loss works. It is a program that you can repeat again and again for as long as it takes to reach your desired goal weight. But start slow. Decide that you are going to commit to three weeks of doing the program and after that time you will see incredible changes in your body, and also how you feel.

The program also contain seven different exercise DVDs. Many different programs that are targeted for women forget one of the most important parts of fitness, that is, weightlifting and strength training. You cannot hope to get a lean and tones looking body without lifting some weights. Many women fear that by lifting weights they will balk and develop muscles like a man with. That is simply a myth. Unless you are consuming high amounts of supplements designed to build excessive amounts of muscle, you will develop lean toned muscles that are going to make your arms and legs look leaner and also help increase your metabolism.

The more muscle you have, the more calories your body will burn throughout the day and this will help increase and boost your metabolism that might seem slow as you age. 21 day fix program will help you not only get fit, but help you understand how the body works, developed a love for exercise and weightlifting, and it can all be done in under 30 minutes a day providing you follow the nutritional guide that is provided within the package. It is one of the most highly recommended products on the market currently and we recommend you give it a shot if you are a beginner and looking for a complete solution to weight loss.

Developing a Healthy Routine in 21 Days

Several of our patients have been coming forward with the same questions and concerns, primarily with regards to how to get healthy before the summer hits.  This is common around this time of year. People wonder why they have gained weight over the winter months and are urgent to get in shape before their diet spirals out of control.

healthy diet and new habits

In general, these concerns stem from vanity – people want to look good in their summer wear and come seeking help because they want to improve their physical appearance. While there is nothing wrong with that, the real problem is in how excessive weight gain, particularly around the stomach area, can cause enormous health problems if the situation isn’t reversed or fixed.  Weight gain over the winter and fall months are normal for most people.  As summer fades, we change to bulkier and heavier clothing and if we start to get plump around the mid-section, it’s less noticeable in a sweater and jeans than in a tank top and shorts.  But having excess fat around the waist can lead to clogged arteries, spikes in cortisol levels and lead to problems with the thyroid and even increase mental health issues such as stress or depression.

Studies suggest that starting a new lifestyle can be achieved by slowly changing habits. And it can take up to three weeks for habits to stick.  Losing weight can begin by starting the 21 day diet plan, a system that allows for detox by decreasing sugar and carb intake and increasing protein and vegetables.  It’s also the best way to slowly integrate new lifestyle changes and see dramatic increase in energy and an improved mood.  If you start dramatic lifestyle changes without a slow integration process, you’re at risk for quitting before you even get started.  The best way is to gradually decrease sugar and carb consumption and try to eat proteins from lean sources such as beans, fish, chicken and low-fat dairy sources.  By consuming healthy fats such as low quantities of raw nuts (almonds, peanuts or pistachios) and olive oil, you’ll decrease your hunger and these mono-saturated fats help to trim the waist line.

In addition to eating healthier, you must keep your body fully hydrated by drinking plenty of water and sugar-free fluids like green tea which also boosts the metabolism and keeps you feeling full and satisfied after each meal.  It’s important to add exercise into your diet as well.  By exercising regularly, you’ll not only burn calories and increase your caloric deficit each week and lose weight, but you’ll grow lean muscle which helps burn fat faster than simply restricting calories alone.  If you can start exercising a minimum of 30 minutes a day for three days a week to start, you will develop a habit and the exercise becomes easier and even enjoyable. Increase this to four or five times a week after a month and then increase your exercise amount to 45 minutes a day of moderate intensity exercise.  You will be amazed at how much fat you will shed and how enjoyable the workouts will become.  Only by combining both a healthy diet with regular exercise will you be able to get the body you desire and the health level you need in a short amount of time. Remember that starting now is the only way to get the results you want as soon as possible.  Let us know how you do and which exercises you enjoy most.

3 Reasons to Start Changing Your Lifestyle

If you have ever wondered why it’s the time to start getting in shape, don’t think twice about it.  There are so many reasons why you need to be working on your body now and shedding any excess fat that you have put on over the years.

1 – Are you single or do you have a family? Do you value your family and want to be able to grow old but still play with your kids and grand kids.  How do you expect to do this if you aren’t in good shape? In a recent study, 34% of grandparents said they wished that they weren’t overweight so that they could play with their kids and grand children.

2 – Your Health.  If your bones are aching or you feel tired after doing small amounts of exercise, you need to work on your heart and endurance.  By exercising or doing 2-3 hours of cardio a week that is high or moderate intensity, you’ll have more endurance, strength and help to expand your life.

3 – Your Weight. How many of you have a few pounds to lose? Most people need to lose over 10 pounds and even more, over 20 pounds. Obesity is an epidemic that needs to be solved.  If you aren’t making healthy eating choices on a daily basis, don’t exercise and are likely to indulge on the weekends, you need to re-evaluate your life.