Shape Up: Portion Control
So you've worked your bum off and you just can't seem to drop those last few pounds. We've all been there. While exercise is essential for getting fit and feeling fabulous, one of the most important parts of slimming down and maintaining a healthy weight is understanding the delicate balance of portions versus serving size. So what's the difference between the two? According to WebMD, a portion is the amount of food you actually put on your plate. A serving size is a "specific amount of food defined by common measurements, such as cups or tablespoons" that is set by the USDA. Many of us mistake a portion for a serving. This can be dangerous as it can lead to overeating (and added inches at the waistline). No thank you. That said, it's important to have a solid understanding of what a serving should look like. (Hint: It shouldn't look like this or this.) If you can eyeball how much pasta you really should be serving yourself, you'll be better able to watch your waistline and maintain a healthy weight.
I looked around online and found a lot of photo comparisons between foods and random items such as dice, decks of cards and so on that provide visual cues as to how much a food serving should be when compared to a familiar object. Well, seeing as I'm a total beauty junkie, I figured I'd work with my team to put together a visual that all of you likeminded beauty-lovers could understand to help you make better judgment calls when it comes to portion control...
Vegetables = 1 cup (cooked), 1 ½ cups (raw) = Loofah
Fruit = 1 cup = 2 Beauty Blenders
Meat & Fish = 3 ounces = 6-pan Eyeshadow Compact
Whole Grains = ½ cup = Compact
Cheese = 1 ounce = 1 Eyeshadow
Oils & Fats = 1 tablespoon = 1 Mini Bottle of Nail Polish
By using the above chart as your guide, you won't need to carry around a measuring cup to know how much you really should eat. Use these visual beauty cues as a reminder and your scale will thank you.
One of the biggest mistakes many of us make is eyeballing it and accidentally eating more than we really need. The problem is portion distortion. When we go to restaurants we are often served portions that equate to multiple servings, which is why knowing how to guesstimate your servings is key. Keep things in check by reminding yourself of the proper serving sizes and you'll be well on your way to maintaining a healthy lifestyle or achieving your weight loss goals.
What's your favorite healthy lunch? Sound off in the comments below :-)
Also, what's been your toughest obstacle in terms of maintaining a healthy lifestyle?
XO Lauren
P.S. Here are my sources for this post: USDA Serving Sizes, WebMD, Livestrong. Also, keep in mind that the images above are estimates as they may vary in size. Be sure to check the USDA Serving Size chart or the suggested servings I listed below for more exact amounts.
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95 comments
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This will definitely be my new reference guide!
~Pau
See my latest outfit! www.lilbitsofchic.com -
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This is really helpful! Having a visual always helps and these are really easy. Thanks Lauren!
For more great tips check out this online magazine: http://www.liveitmag.com/ -
I went to buy your beauty book :( But I thought i wouldn't need it BUT NOW I AM GOING FOR sure <3 ur tips are amazing
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Thank you for this!! I'm bad with guessing portions (too much, not enough), but getting better. This is exactly what I needed :)
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Love the idea to combine it with beauty. Simple and brilliant. When I was younger I was really fat. I lost 20 pounds by hard training. Nowadays I run marathon and did my first triathlon this year. Greetings from Germany :) XOXO
http://www.look-scout.blogspot.com
http://www.look-scout.blogspot.com
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Fabulous post! Here's my tips to losing weight and looking great :-)
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Hi Lauren! I've been checking your blog once in a while for months now. I think you do a great job here. I'm sure it inspirates all of us a lot! Many times I've had something positive to say about your posts. But was usually reading from work, with a few items blocked and wouldn't be able to sing up and comment. Now I finally signed up, because after reading this post I was like: OMG, she is amazing! So creative! So surprising everytime.
I just want to say congratulations for your blog and declarate myself as a new big fan of yours :]
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My toughest obstacle is that I really LOVE food. And it's something that I look to for comfort when I feel down.
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This is super helpful! Thanks Lauren! My fave healthy go-to lunch is Peanut Butter & Banana sandwich on 12-Grain bread, Carrots and veggie dip, strawberries, and maybe some pudding.
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You should really re-evaluate what kind of message you are sending to young girls. Yes, it is important to live a healthy lifestyle, but to implicate that eating tiny portions equivilant to the size of your makeup compact is even close to living a healthy lifestlye, then you are delusional. Living a healthy lifestyle means enjoying life, not starving yourself with a piece of chicken the size of a powder compact. Anyone who thinks this is an acceptable way to live needs to think more about fixing their self-esteem and not what size jeans they fit into.
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LOVE THIS. I had a great salad once at a restaurant near me but its super easy to duplicate: spinach, fresh mozz, tomato, grilled chicken and portabello mushroom with balsamic vinagrette. YUM!! It's so hard passing up the burger and nachos thought!
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My favorite healthy lunch are: Tuna sandwich ( 2 slices of whole grain bread, tuna, avocado and raw vegeatbles) and grilled chicken salad with spinach :D
My toughest obstacle have been: tacos. (I'm mexican, so there are a taco place almost every corner, I can't help it they are delicius!) -
OMG @steadydreamer i am like that as well , everyone i am with always knows i get a coke.. im truley addicted itshard to stop. I mean i have powered through days with out coke before but the second i can i try to get it. Unless i am being really good ( which happened once in my 22 years of life) then i won't get it.
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Wow that is super helpful! My favourite healthy lunch is a small spinach salad with red onion, cucumber, feta, egg, and grilled chicken with a light balsamic vin dressing. As a snack, if I am still hungry, I love munching on blueberries!
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Great tips!
For more fashion and beauty advice, please visit:
www.myfashavenue.blogspot.ca
Today's post: Who Wore it Best? Jessica Biel vs Kerry Washington
Xo
Deanne
Follow me on twitter: @myfashavenue -
Very good post. I started my mission to lead a healthy lifestyle back in February and it has paid off. I have more energy and have lost 7 pounds to date. I would say the hardest part for me is resisting sweets. I love my cupcakes, and cookies. Now I just try to eat them in moderation. If they don't fit into my calories for the day. I don't have any...simple as that.
I also use myfitnesspal.com to help me track my calories and macronutrients. It is an extemely helpful tool. If any other users are on there or decided to sign up, my username is pinthin87 if you want to add me to your friend's list. :-)
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