Weighing Portions Results in Weight Reduction

 

How to PORTION CONTROL for MASSIVE WEIGHT LOSS

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Weight loss through portion control: Tips to lose pounds and live healthy

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Eat More Weigh Less

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EAT MORE WEIGH LESS // EVERYDAY FOOD SWAPS #3

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Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)

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How portion control can help you maintain a healthy weight

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Weighing Portions Adds Up to Weight Loss Weighing Portions Adds Up to Weight Loss Portion control is a must when you want to lose weight. HealthyWomen Editors. 12 Jul 2017 Your Wellness. WEDNESDAY, July 12, 2017 (HealthDay News) —Portion control is a.

Weighing portions adds up to weight loss. by Julie Davis, Healthday Reporter (HealthDay)—Portion control is a must when you want to lose weight. The simple truth is that weight loss efforts can easily be undermined by large portion sizes. It’s easy to end up with more than you realize on your plate. Irrespective of the type of diet you are on, identifying the correct portion size allows you to know exactly how many calories, carbs, sodium, or fats you’re eating.

Using a scale to measure the weight of your food can help to learn better portion sizing and either aid in adding extra nutrients or help to cut some extra calories that you just don’t need. Here’s a video I found about how to properly measure food using a scale. Here’s the list of the food I’ve added in throughout my -115lb weight loss: #1. Complex grains. I ate a lot of potatoes and pasta on my way up to weighing 280lbs, and as I started losing weight I knew I needed to change up my carb addiction.

Weighing Food Gives You a More Accurate Understanding of Portion Sizes. a man who began weighing his food in order to lose weight. you realize that all adds up. Portion Sizes For Weight Loss. Eating the right portion sizes is important for weight loss. Learning food portion control for weight loss can be challenging atfirst. But with some small changes in the way you eat and think of as “foodportions” can get you eatinghealthierand losing weight.

Portion size plays a big role in weight loss. Learn more from WebMD. Most people end up eating more than they realize, and the calories add up. “Energy density and weight loss. This may not matter much if you eat it only occasionally, but add a cup of diced avocado to your smoothie every morning and those calories add up over time.

Brown sugar is another good example. One cup of loose brown sugar contains 551 calories. Pack it tightly, though, and that same cup has a whopping 836 calories, enough to impede weight-loss. Deck of cards = 3 ounces (85 grams) of meat, chicken or fish. If the use of food scales, measuring cups and familiar objects aren’t helping you with your weight loss, use your plate to keep calories and portions in check.

Fill half your plate with vegetables, one-quarter with protein and one-quarter with whole grains.

List of related literature:

The weight-loss rule of thumb is this: If the scale shows you have lost 3 percent of your weight, you will be warned to make an active effort to get on top of your hydration.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Weighing yourself daily allows you to get accustomed to the scale’s normal fluctuations.

“The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good” by Judith S. Beck, Deborah Beck Busis
from The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good
by Judith S. Beck, Deborah Beck Busis
Hay House, 2015

This calorie level will allow you to lose weight at a safe rate of approximately 1 pound a week, although you will eventually “plateau” when weight loss causes your basal metabolic rate to fall.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

The same is true of frequent weighing: It brings to one’s attention changes in weight that are trivial and of no importance.

“Cognitive Behavior Therapy and Eating Disorders” by Christopher G. Fairburn
from Cognitive Behavior Therapy and Eating Disorders
by Christopher G. Fairburn
Guilford Publications, 2008

The extra pounds you see on the scale reflect the extra water you are carrying.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

When you step on the scale, you may see a gain that is the result of water weight.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

This means that sometimes the weight went up, or I only lost a tiny fraction of a pound.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

One pint of water weighs one pound, so weight loss can be dramatic when we are losing water as a result of reducing the body’s toxic load.

“The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time” by Douglas Graham
from The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time
by Douglas Graham
FoodnSport Press, 2012

It is what you do, for example, when you use the bathroom scale to determine how much you weigh.

“Evaluating Research: Methodology for People Who Need to Read Research” by Francis C. Dane
from Evaluating Research: Methodology for People Who Need to Read Research
by Francis C. Dane
SAGE Publications, 2011

Plus you actually maintain a healthy weight and lose weight,because calories areburned by your body (metabolism) during the digestion process.

“Eat Smart Move More Sleep Right” by Luke Coutinho
from Eat Smart Move More Sleep Right
by Luke Coutinho
Leadstart Publishing Pvt Limited, 2011

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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36 comments

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  • Hello there, I want to know if Custokebon Secrets, will really work for me? I notice a lot of people keep on speaking about this popular weight loss method.

  • Who TF eats a bowl of salad with a whole tablespoon of olive oil? I use a TEASPOON of home made vinaigrette, and as it is half olive oil and half vinegar, Im just having half a teaspoon of oil which is 20 kcal.

  • This video is wonderful! It helps me remember of times when my sister used Custokebon Secrets to lose 19 lbs and enjoy being healthy again! Most of us want to lose fat, however we also need to stay nutritious, which is what Custokebon Secrets gifted.

  • Hi there, I’m allergic to bell peppers, does anyone know of a substitute that might work in the cheese sauce? I’m new to plant based and google didn’t help much ��

  • regular kraft dinner has less calories than the healthy fix and has no added colour, artificial flavour or preserves, so imma stuck with the real deal ��

  • This video is a year old so you might have already done it….I’ll have to search if you do have a video on oil free cooking hacks because I definitely want to watch it!

  • Hannah I think you are such a sweet intelligent young women. I’m much older than you n struggle to loose weight. Do u take supplements too? Thku for all your great recipies. I love the swap ones. Thku so much. Blessings.��

  • I can’t quite go oil free on everything but changing to spray oil (and making sure I VERY LIGHTLY use it lol because its obviously still oil just applied in a quick layer to sprad it easier) I’ve been able to really reduce it. I’ve found I just don’t get the same satisfaction without SOME oil on some foods. That said, I seriously did not need the oil I was using previously and I’ve already dropped a few pounds switching just a couple weeks ago. Oil is sooo calorie dense with no nutritional value.

  • Though… Many of the replacement options come with super foods that are way more expensive or just unavailable in the casual Grocery store..

  • I can’t imagine myself measuring and weighing my food, keeping a journal and become obsessed with my body. This is a full time job! ��

  • Don’t let the scale upset you over your hard work!

    I didn’t notice any weight loss or gain so I stopped using a scale, a month later I gained 15-20 pounds and lost body fat when I checked

  • I don’t know. I’m getting really, really disheartened. I have been vegan for 2 1/2 years. I lost a bunch of weight but I absolutely can not lose the last 25 for the life of me. As a matter of fact if I don’t watch I gain. Here is my daily routine. Am I doing something wrong?
    Breakfast
    8 oz spinach
    1/2 oz walnuts
    1 tbls ground flax
    1 cup blueberries
    3 dates
    1 cup steel cut oats
    Lunch
    1/2 Bata
    1 Medium Apple
    Dinner
    1 HUGE bowl of vegetable soup made in the instant pot. All vegetables and beans
    12 Oz steamed broccoli
    2 Russet potatoes with low sugar ketchup and nutritional yeast
    Snack
    2 cups of grapes
    I walk 5 -10 miles a day Still 25 lbs over weight

  • It’s not all about volume for some of us. So I’m happy with one or two dates or five raisins or dried cranberries or dried cherries etc, 1 tablespoon of peanut butter or nut/seed butter, half an ounce of nuts or seeds. I don’t feel deprived, that’s all I want. Same for junkier chips of all sorts. Sometimes (gasp!) more like 1/3 or even 1/4 of an ounce. Yes, I’m that person who can eat just one potato chip, sorry Lays….:)

    I typically eat half a cup of rice with a lot of veg and/or beans, so the huge bowl of rice shown here is ridiculous for me. People need to experiment to see how much of such things they really need to feel satisfied.

    Likewise i typically eat less pasta at once than you showed in that little bowl. That doesn’t make me feel deprived at all, it’s a normal amount for me. Even the box lists 56 grams (2 ounces) dry pasta as a normal serving, and I eat a bit less than that (usually 50 grams or less dry is what I package up for myself, I eat mostly non-wheat pasta and I’m cheap…). It’s a lot of pasta, actually, especially eaten with other things. So the comparison of rice pasta with cooked rice doesn’t matter to me, either. I eat either one, depending on what I feel like eating (rice is my good friend, never bothers me in any form and I can even eat it under stress). If the calories are too much for you, just eat less. Experiment, less might be fine.

    I can eat a quart of cut up non-starchy veg (not even including any leafy greens) with no problem at all, though. (If I add it to leafy greens and some beans or some other protein, I use a 7-cup pyrex bowl.) I’m rather stuffed for the rest of day, though. Worth it. But I’m also happy with meals that fit in a small bowl.

    Considering how long it takes me to get through a small bottle of vegan mayo, I’m not really worried about doubling the calorie count in such a salad by adding mayo! Likewise for adding some oil for cooking. I don’t do it enough to be bothered by the calories. People get into trouble when they add gobs of dressing or too much oil for cooking or for other foods besides salad. Just one teaspoon or less can be enough for cooking or adding to cooked food. Experiment to see what works.

    Also I typically only eat two slices of bread in a day (and not every day), so am not bothered by the potato vs bread comparison. That’s for people who eat a lot of bread every day. I’ve always had to freeze portions of sliced bread or else it will get moldy before I’m done with a loaf. I like good bread, but have food allergies/intolerances and do better with less of it and need variety in my diet anyway. There are loads of other foods to enjoy out there, that’s what I learned when first dealing with allergies.

    There are people who do need a lot of volume in their food to feel satisfied, but I’m living proof that not everybody does. If you do need volume, definitely the suggested swaps will help you. But sometimes it’s just that the recommended servings of foods are actually more than you need to feel satisfied, so experiment.

  • one drink portion is 200 to 250 ml. and it should be one portion of drink to one meal. above that its water if youre thirsty

    if to treat yourself you eat out once or twice a week, you can eat the whole meal.

  • Yeah ngl I’ve been workin out since the beginning of quarantine and still not seeing results but thanks for the information and hopefully I can change it around soon:)

  • I think oil is the biggest reason I haven’t been losing weight. I’m just now learning and starting to cook my chores with just water, or balsamic or vegetable broth instead.

    This is such a great video, thank you ❤️

  • This is a brand new perspective! Thanks for introducing the information in such a malleable way! Lots of changes will be happening around here!

  • I just want to ask what you use to flavor your food, because I find that the oil gives a satisfying flavor that I’ve always loved… But I do need to lose weight LOL… So I love your ideas

  • I wish I had seen this before… I kinda figured it out by my own… but is a great piece of advive. I am gettong there slowly… but I am ��

  • Never understood all the big fuzz of hard to lose weight. Just stop the mechanism of making us fat to begin with.

    Stop eating carbs!

    I went Keto and lost almost 20 lbs in two months with minimal exercises. Like 5 mins every other day. I’ve never eaten so much bacon and fatty meat before this diet. No calories counting. No starving. Just eating the right food and avoid the bad ones.

    Well, building muscles is different though. I would listen to Jeremy:)

  • I personally leave 500 kcal every day for little snacks and things like that, that I wouldn’t count and it is working cause I lost 15 kg in this summer like this!

  • When you compared cooked rice with uncooked pasta my Italian heart stopped. This is a disgrace. I’m starting to think that to know how to “handle” pasta you either need to be born in Italy or you need to get a degree in Pastanism, because that’s the only way I can explain such a mistake…

  • You don’t need a food scale. You don’t even need a calorie calculator. Use common sense. Eat a lot of protein, it will keep you fuller longer and it actually requires more energy (calories) to digest. Yes, your body has to burn calories to absorb calories. Just eat less and exercise more! Work harder than yesterday, stop lying to yourself and stop making excuses and the results will come, I can promise you. �� ��

  • Jeremy!! Being a Researcher I highly appreciate how well you research on the facts that you provide and even edit your uploads for precision.
    I just wanted to let you know that your advices have made a good impact on my life and you play a considerable role in my fitness routine.
    Love and respect from Pakistan ����

  • I am 13 and am skinny fat I’m trying to gain muscle by doing exercises and going on a diet but whenever I try my mum forces me to eat something unhealthy so I’m stuck

  • I am a little confused by Calorie Density Weigh Loss Kry at the end bcus it has Pasta in the Go/Eat list and Avocados on the Avoid /limit list but in the video you are stating the opposite? Or am I mistaken?

  • Do you have to workout 2 times a day? I have a retail job and I work on my feet 5 plus hours a day. I usually do a workout in the morning for about 20 min or so.

  • I hear so much about how avocados are healthy with healthy fats. Unfortunately I’ve developed an allergy to them, could you help me with alternative options?

  • Oli free movement is riddiculous… Don’t drench your veggies in oli, but healthy fats are essential for absorbing nutrients from all those vegetables! Pointless video showing only amout if calories in food, not healthy choices, that screams ED….sorry but a big No No from me:/

  • It is so refreshing to see someone criticizing alcohol consumption in this alcohol saturated society. If you don’t drink alcohol, people treat you like you’re a freak. It’s really pathetic

  • I love watching these, but does anyone else have a hard time hearing the ingrediant names, sometimes, if she would write them as she poured them, it would be nice… a thought!

  • Using the word “fear” associated with food and showing that to an audience is not mindful or positive. Please don’t encourage people to fear food, but rather to get excited about the right kinds of foods.

  • When it comes to eating healthy, you have to never fall victim to modern day fad diets. Extreme diets undoubtedly are a risk for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. It is best to look up Custokebon Secrets on the google search engine since it is not just another fad diet where you starve yourself.

  • Now I see, I’m making a mistake on the use of OLIVE OIL, I add quite a lot to salad, by the end of the preparation I think I salad is highly caloric because of the olive oil.

  • Wow that home made mac and cheese looks so mutch beter that the daiya mac and cheese and i love broccoli. And that home made cheese sauce mmmmmmm��������Thanks i have to try the recipe for work or for lunch. Thanks for all the swap recipe,s. Mutch love and huggs and be great everyday peace✌��

  • Hannah I love you & your videos so so much!! Yes please do an oil free video �������� I love chopping up potatoes and seasoning them & roasting them but I always add olive oil to make them taste good! Can they ve done minus the oil and STILL taste good??