Size matters—ways to get your portions in check

Is that beach vacation around the corner? Do you have to squeeze into that bridesmaid’s dress that fit you last month, but is bursting at the seams today? While there are many easy weight loss programs and weight loss products we can turn to, making some quick changes to your eating habits can make a big difference and get the momentum going on your quest to lose weight.

Size really does matter—portion control is essential to achieving your ideal weight. While weight loss products may help you control your appetite, if you put too much food in front of yourself you may end up cleaning your plate or mindlessly overeating. Here are a few easy-to-implement steps you can take to get your portions under control, your calories in check and size on your side.

Use smaller plates. Using appetizers or salad plates for your entrée is a great way to help keep your portions minimized. We’re programmed to finish our plates and eat everything that’s in front of us, so if you use a smaller plate, your portions will automatically be decreased. Plus, when your plate is smaller, it appears that it holds more food than it does, which will help you trick your mind into thinking you are fuller than you are. This is an excellent strategy for when you’re at an event that has a buffet table, such as a wedding.

Choose smaller utensils. Whether you’re serving yourself a portion or actually eating, if you use a larger spoon or fork, you’ll serve yourself bigger portions and take bigger bites. Watch how much you serve yourself and make the process take longer by chewing fork or spoonfuls from smaller utensils.  

Select skinny glasses. The height and width of drinking glasses is actually important, as well as the shape of the glasses. Taller, skinny glasses play games with your mind—they actually appear to hold more than short, wider glasses and signal your stomach that you’re going to be consuming more than you actually are. This will help you curb consumption and feel full, so that you’re not tempted to overeat or over-imbibe.

Click here for information on easy weight loss programs that are safe and effective.


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Top 3 Summer Weight Loss Foods

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Summer can be a bit of a Catch-22 for many people, especially for those striving for success with easy weight loss plans. Even though the motivation to lose weight is there with all the summer activities and opportunities for beach and pool days, these events may also lead us into temptation. Too many summer cocktails and too much barbecue fare can send us running to the nearest weight loss clinics.

The good news is, you don’t need to deprive yourself from all the summer fun. A little moderation can work wonders, and the myriad of healthier food choices during the summertime can make it easier to choose delicious meals that are low in calories and fat. Plus, all the extra outdoor activities you’ll be participating in will boost your calorie burn (hint, hint).

Instead of starving yourself or signing up for a crazy fad diet so you can squeeze into that summer outfit, try incorporating some of these foods that are highly recommended by weight loss clinics. 

1. Produce. This should be a no-brainer, as most produce adds volume to your meal while promoting healthy digestion and filling you up with fiber. Plus, their antioxidant punch will boost your health in a variety of ways. Try seasonal fruits that aren’t available all year long, such as fresh berries, grapefruit, kiwi, melons, tomatoes, zucchini, cucumbers, beets, pea pods and any other of your seasonal favorites.
   
   
2. Chilled summer soups. Soup is an excellent way to fill up without consuming a lot of calories. Cold soups such as cucumber dill or gazpacho contain a lot of veggies, so they yield some healthy benefits while cooling you down. Many studies show that starting your meal with a broth-based soup helps you eat less overall during the rest of the meal. 


3. Fruit desserts. While this may seem like an oxymoron to some, fruit can actually satiate even the most powerful sweet tooth. Try some of these naturally sweet, juicy treats to help keep in alignment with any diets or easy weight loss plans:
   Frozen banana dipped in dark chocolate
   Grilled banana sundaes served with low-fat frozen Greek yogurt
   Grilled white peaches with blackberries and honey
   Frozen sweet cherries
   A dark chocolate-covered frozen banana
   Frozen grapes
   Frozen watermelon spears.

Top 5 Weight Loss Motivation Tips

Whether you’re working with weight loss clinics or a fitness trainer, if you’re trying to lose weight, staying motivated can be one of your greatest challenges. Mindset and discipline are both essential to getting in shape and reaching the number you’re striving for on the scale.

The good news is, there are many ways to maintain and boost motivation. They key is determining what works best for you. You can be following one of the best easy weight loss programs, but if the motivations and mindset isn’t there, you won’t get the results you want.

With that in mind, here are the top five motivation tips shared by members of our weight loss clinics.

1.      Log it. We don’t just mean log the time you spent on the treadmill. Keep a journal that includes everything you consume, including condiments, sauces and drinks. And yes, that includes alcoholic drinks. Tracking your achievements and goals on paper is very motivating and keeps you on track when you’re straying a little too much from your diet. Record weight loss according to the scale as well as inches lost.

2.      Switch it up. Variety is a great way to stave off boredom with your workout routine. Join a sports league and try new things, like Zumba or Pilates classes. Also make sure to perform flexibility, cardio and strength training each week. If you keep things fresh and mix it up on a regular basis, you’ll be able to say committed to your exercise regimen.

3.      Make motivational playlists. Energetic playlists are one of the easiest ways to stay engaged with your workouts and exercise programs.

4.      Buddy up. Many studies show that having a workout or weight loss partner is a great way to stay on track with your regimes. Being surrounded by people with similar goals helps you maintain the right mindset, and if you have an appointment with a workout buddy, you’ll be less apt to miss it.  

5.      Reward yourself. Reinforce your excellent behavior with regular rewards. Doing it weekly will help keep you going. Find what truly motivates you, like an item of clothing or an afternoon at the movies, and reward yourself with it after a week of good behavior.

Click here to learn more strategies and get information about easy weight loss programs.

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Low-Carb Breakfast Burritos

If you’re striving to lose weight, then you probably love finding healthy low carb recipes that are easy to make and taste delicious. While it can sometimes be trial and error, preparing your own healthy meals is an excellent way to control the calorie count. Many medical weight loss centers strongly recommend cooking your own meals, using fresh whole foods for best results.

Much research shows that a diet that is low in carbs and higher in protein consumption can be very effective for many people. Therefore, our members are constantly coming up with healthy low carb recipes and sharing them with us. Here is a super popular one for Low-Carb Breakfast Burritos.  

Ingredients

3 turkey sausages
1 1/2 tablespoons margarine
2 large eggs
1/8 cup of shredded, low-fat cheddar cheese
2 tablespoons salsa
1/2 whole wheat wrap

Directions

Beat the eggs. Then brown the sausages over medium heat. Remove and set it aside.

Melt the margarine in a skillet and then pour in the eggs. Let them cook until almost set. In the meantime, cut the sausages up into bite-sized pieces.

Slightly tilt the pan and place the edge of a spatula underneath the mixture. Let the uncooked eggs run to the bottom of the pan. Cook until eggs are completely set.

Sprinkle the cheese evenly down the center of eggs, and add 1 tablespoon of salsa over the cheese. Add the sausage over the cheese and salsa, and then fold the eggs over it.

Place the mixture into the wrap and top with salsa. Bon appétit!

Then slide onto plate, and top with remaining salsa.

Working with one of our facilities is a great way to lose weight safely and effectively, while learning to change the factors and behaviors that caused us to weight gain in the first place. You’ll learn how to eat healthier and find recipes that are low-carb but nutrient-rich and delicious. Click here for locations of our medical weight loss centers, where you can find the best weight loss plan for you.

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