Portion Sizes

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Your hand can be used as a guide for estimating portions.

About 1 cup or 1 medium fruit is your Fist.

About 1 oz. cheese or meat is your Thumb.

About 1 tablespoon is your Thumbtip.

About 1 teaspoon is your Fingertip.

Your Palm (minus your fingers) is about 3 ounces cooked meat, poultry or fish.

Other Serving Size Estimations

3 ounces meat, poultry or fish is about the size of…deck of cards.

1 cup mashed potatoes is about the size of…your fist.

1 cup fruit is about the size of…a baseball.

1/2 cup pasta, rice, fruit or veggies is about the size of…1/2 of a tennis ball or a standard ice-cream scoop.

1 medium potato is about the size of…a computer mouse.

1 teaspoon butter, margarine or jelly is about the size of…the tip of your thumb.

1 ounce nuts is about the size of…a handful.

2 tablespoons peanut butter is about the size of…a ping pong ball or a golf ball.

1 ounce cheese is about the size of…four dice.

1  1/2 ozs of cheese = 3 dominoes or 6 dice.

1  2-oz bagel is about the diameter of a drink coaster.

1 tortilla is about the diameter of a 7″ dessert plate.

1 slice of bread is about the size of a square audio CD case.

1  2-oz muffin is about the size of a large egg.

1 pancake or waffle is about the diameter of an audio CD.

1/2 cup mashed potatoes is about the size of…1/2 baseball.

 

New diet plan, plus excerise modified.

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   Gosh, I feel like I been on this mountain for SO long. Its really bendy! Ive lost 32lbs so far. I feel more comfortable in my skin but not nearly as far as I want to be. I’ve realized the diet im on I wont gain weight but I also wont loose a substantial amount that I want to. I have to cut back in order to loose faster. I still want to rid myself of 40lbs. That would be my goal weight of 140lbs. I am determined. I believe I can do it, but I will need discipline.  But as for now I want to cut up that number. 40 lbs is alot to think about!!!! Right now Im going to focus on reaching 169.8! Which means keep my eyes focused on loosing 10.2 lbs- thats all for now. Thats what im going to fight for.

   Based on my need to downsize my consumption I need a plan which will be somewhat easy to follow. I decided to follow WW (Weight Watchers). I am not going to buy a meal plan from them or anything like that or any of their foods. Which are ridiculously priced! IMHO. I just collected tidbits of info online about points and how many per food item or meal. I will then pick a number per day (follow it) in the foods I am currently eating. I dont want to go to low-cal or no-sugar fake foods. I will continue with the natural foods I am currently eating. Just to the point range I choose. Therefore there will be limitations to my desires.

Point Range (123 Success Points) Converted to Calories
(This isn’t always 100% true because of fiber)

18-25 points = 1050-1400 calories
20-27 points = 1150-1500 calories
22-29 points = 1250-1600 calories
24-31 points = 1350-1700 calories
26-33 points = 1450-1800 calories
28-35 points = 1550-1900 calories

My point range will be: 22-29 points = 1250-1600 calories

Excerise- Something I struggle with because I believe I push myself to much than give up. So in order to create balance. I will do the required 3x a week at gym for 60 minutes, 40 weights, 40 sit ups. Other days I will aim for 1 mile (20 minutes), weights, situps. Sunday is my day of rest.

Extras:

Zero POINT Foods

Use them freely to add flavor or curb hunger.

Beverages - water, mineral water, coffee, and tea.

Vegetables - Many different vegetables.

Condiments/Seasonings - broth, extracts, flavorings, herbs, lemon juice, lime juice, mustard, sugar substitutes
 (stevia), spices, vinegar, Worcestershire sauce.

 

Monday weigh in 7-13

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Weigh in: 180lbs.

Ugh. I dont get it. Saturday I excerised in gym for over 60 minutes, I swam, and I played a mean tennis game for 2 hours. How did I not loose any weight!!!!!!!! grrrr. I am very upset I didnt see a difference on the scale but someone said I look like im “whithering away”.  I told them I didnt loose any weight. They countered that I could be loosing inches because I look alot smaller than I was. I dont know if I really believe the inch theory. She said I could be building muscle. But im eh on this. I dont think ill be happy til I hit the 170s. Grrrrrrrrrrrrr!

Monday goal.

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Monday I want to weigh 177lbs. Now this could be possible because right now I am completely bloated with monthly cycle at 180-181lbs. Fingers crossed. See-ya Monday.

July month of excerise

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 Alright I made the decision to be completely active this month. July will be my dedicated month of change.  Im going to disney world on July 24th til July 31st. So I really have to work hard! Today is July 11th- thats 13 days to melt this fat. I want to weigh 172lbs on July 24th. This could be impossible but im going to struggle for it non-the-less!!!!!!!!!!!!!! Thats 8lbs in 13 days!!!! Ok it really is impossible but im going to try my hardest to get as much of that 8lbs off!

Todays Calories 7/10

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  Calories Burned (3,245 calories)

Calories Eaten (2,151 calories)

Deficit of 1,094 Calories (estimate of course)

Yep I could do this all week heheh

I joined fitday…

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and its pretty cool. Its going to record everything. I actually like the fact it records our nutrition. Im pretty excited. Ive realized ive come really slack on recording food and excerise and I actually like doing both. So this diet thing is like my hobby now LOL. I hope im not going to become a health nut!!!!

Todays intake according to fitday:

Grams Calories %-Cals  
Calories  
2,151
    
Fat
116.5
992
46
 %
Saturated
14.3
122
6
 %
Polyunsaturated
51.0
433
20
 %
Monounsaturated
42.5
361
17
 %
Carbohydrate
237.1
941
43
 %
Dietary Fiber
46.1
      
Protein
68.7
246
11
 %
Alcohol
0.0
0
0
 %
Fat

  (

46

%)
Carbs

  (

43

%)
Protein

  (

11

%)
Alcohol

  (

0

%)

Hmmm… Is it just me or is 46% fat really BAD? LOL -what about the carbs 43% must be alot? I actually feel guilty after looking at those numbers. I guess ill work on that factor.

July 7th. 180lbs.

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Ok this month is kind of resembling last month as far as excerise goes LOL. I really need to turn this around! But on the weight front I weighed in yesterday at 180.2 and TOTALLY bloated with TOM. So thats awesome. I never thought id be happy about being bloated!!!! I’ve really become more slack on “dieting/loosing weight”. Of course my goal is 140 and I am determined to reach it. But, I also know with my lifestyle I WILL!!! Thats a awesome feeling. I am also getting accustomed to my new body. Its great fitting into medium work shirts instead of XL! Im loving it. Having to replace these garments makes me 100% I wont go back. 1. Its expensive. 2. Im NOT keeping the shirts!!!!!! YAY! Right my focus is gettin into the excerise game to get fit and strong. I want to build strength and endurance more than anything. I do enjoy excerising so I want to make it more about profit than desperation, if you know what I mean. See ya later. Will probably update again on Monday with weigh-in. Im hopeful to loose 2-3lbs with TOM gone. See-ya than.

New day, new me!!!!!

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   Ok, here I am full of enthusiasm!!!!!!!! Yes, I was missing for about errr, almost a month. Well I was missing due to technical difficulties aka net crashed and burned badly on me. Yet, here I am. I am SO ready to kick this fat off my body!!!!!!!!!!!!!!!!! You know how we do that?????? Diet, check. Ive had perfect diet. I’ve had almost no falls. Which I am very proud of. Even with little (very little) excerise last month I still managed to loose a little over 7lbs!!!!! which brought me to 180.0! Which means with my change of lifestyle eventually I will naturally get to my weight— which means HUGE monkey off my back! Gods ways always work!!!!!!

  During July I will be upping the excerise. I will attend the gym this month at least 3x a week and would like to do pilates 1x a week for balance and coordination. I also play tennis once a week and joined a pool so that is good excerise aswell.

  One more thing I would like to discuss before I go. Since ive begun this journey (April 2nd) ive made alot of changes to my diet. Alot of people would say extreme. But, not unrealistic considering historical context. Before humans started playing with food we had a much healthier plate and options. Now the food out there is life-threatening. Literally. One thing I know is I love to eat!!!!!!! God created food so I dont believe its evil by itself. I believe what humans have created out of the food is whats evil. God created food for us to enjoy. I noticed many times ive read blogs people say “portion control, low-fat, low-cal, etc”. I dare to say I dont believe any of this garbage!!!!!!!!!!!!

  3 monthes ago when I began this diet I was SO obsessed with eating correctly that I counted everything, balanced everything, portioned small plates. This is correct in doing so if your going to eat man-made foods because this has a really negative effect on the metabolism. It slows it drastically. The last month while I was “dieting” I got sick of portion control and somewhere along the way I naturally stopped counting! blah at counting!!!! I went on the scale and I STILL lost weight. What I noticed was those little portions that are suggested wasnt filling me and I wasnt satisfied. I needed larger portions every 3 hours. I was a little aggrivated with myself so I opened the Word and than as I was reading the Bible a verse popped out at me.

And the LORD God commanded the man, saying, Of every tree of the garden thou mayest FREELY eat: - Genesis 2:16

   I love when I read the Bible and something pops out at me. He said we may freely eat. That means we dont need to worry about how often or how much. Everything in Gods garden is freely ours for food. We need not worry about getting fat off of broccoli, tomatoes, apples, oranges, eggplant, sunflower seeds. They were originally intended to us for food!!!!!! These articles wont have the same effect on our bodies as steaks, low-fat cookies, ice cream, doritos, white pasta, butter- all those unhealthy foods. What ive learned low-fat and sugar-free is the devils deception. It may not pack on the lbs like sugar-filled items do but it does have a negative effect on the metabolism therefore slows your metabolism and has a negative effect on health. This is my take on everything ive learned, I am no PHD or anything. So please dont sue me. :P

 

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