Amy Culver - The Queen Of Lean


Holiday stress


Holiday season isn't all just about food


Plan ahead to stay on the right track


Prioritize this Thanksgiving


Choose treats wisely during the holidays


Starting a weightlifting routine


Healthy body has right signs


You need a livable food plan


Tailor your food according to needs


Plan strategies for when life gets hectic


Traveling can challenge eating habits


Parenting your own inner spoiled child


Long-term motives create long-lasting results


Interval training works for anyone


Check ingredients when eating out


Get out of the house for your workout


Lack of sleep may lead to weight gain


Cooking extra saves time and calories


Even small changes can make an impact


Swimming is a good
all-around exercise


Don't let slip-ups destroy your plan


Make your lifestyle and health compatible


A little exercise can yield big results


Food plans can help you eat right


Moderation is weight-loss key


Give your weight-loss plan time


Combat post-holiday blues with activity


Choose holiday calories carefully


Good kitchen tools make life easier


Enjoy feast in moderation


Start planning holiday meals now


Don't buy Halloween candy too early


Theaters offer healthy snacks


Try to avoid evening snacking


Tips to stave off hunger pangs


Stuck?  Reassess your routine


Avoid peaks and valleys in diet


Measure size of food portion to help tip scale in your favor


Learn to love being thin


Change your lifestyle; don't just diet


Fruity thoughts to keep fit


Water can ease cravings


Working a pool into your exercise routine


Stay focused, move forward


Delay caving to craving


Review of daily plan should include diet & activities


Holidays are never-ending


Measuring food is key to weight loss


Food-logging can help in weight loss


Find ways to make exercise fun


Reserve time for your exercise program


Substitutions for your holiday treats


Moderation is key to good diet

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Measuring food is key to weight loss

Last time, we talked about the importance of logging your food.  To accurately log, you need to weigh and measure.  For example, many cereals have a large label on the front stating that they contain only a certain number of calories.  In tiny print, it says "per serving."  That tiny "per serving" may be exactly what is standing between you and your weight-loss goal.

If you are just pouring cereal into a bowl, you are likely having at least two or more servings.  To be successful in long-term weight loss, you must have a solid grasp of exactly what you are putting into your body. 

Dry foods, like cereal, typically can be measured in two ways:  volume or weight.  The nutritional label will say something like:  "Serving size 1 cup (52 grams)."

If you have this information, always use the weight (grams) to determine your serving.  Get a good digital food scale that weighs both ounces and grams.  They are not expensive and are available at any home goods store.  With the volume (cups) measure, you are relying on both the accuracy of your measuring tool and the tendency to measure "rounded" servings.  Scales are much more accurate. 

Many foods are made of different components; some cereal has flakes and clusters.  The clusters weigh more and are more calorie-dense, but take up less volume.  If you weigh rather than measure, you will get a more accurate calorie count because it won't matter how many flakes or clusters you are getting per serving.

For liquids, you generally need a measuring cup.  This works well because liquids don't vary in composition and you won't be able to round your measure.

If your weight-loss progress is stuck, start weighing and measuring.  The extra calories might well be hiding in your portion sizes.