Amy Culver - The Queen Of Lean

12/29/12
Holiday stress

12/15/12
Holiday season isn't all just about food

12/01/12
Plan ahead to stay on the right track

11/17/12
Prioritize this Thanksgiving

11/03/12
Choose treats wisely during the holidays

10/20/12
Starting a weightlifting routine

10/06/12
Healthy body has right signs

09/22/12
You need a livable food plan

09/08/12
Tailor your food according to needs

08/25/12
Plan strategies for when life gets hectic

08/11/12
Traveling can challenge eating habits

07/28/12
Parenting your own inner spoiled child

07/14/12
Long-term motives create long-lasting results

06/30/12
Interval training works for anyone

06/16/12
Check ingredients when eating out

06/02/12
Get out of the house for your workout

05/19/12
Lack of sleep may lead to weight gain

05/05/12
Cooking extra saves time and calories

04/21/12
Even small changes can make an impact

04/07/12
Swimming is a good
all-around exercise

03/24/12
Don't let slip-ups destroy your plan

03/10/12
Make your lifestyle and health compatible

02/25/12
A little exercise can yield big results

02/11/12
Food plans can help you eat right

01/28/12
Moderation is weight-loss key

01/14/12
Give your weight-loss plan time

12/31/11
Combat post-holiday blues with activity

12/17/11
Choose holiday calories carefully

12/03/11
Good kitchen tools make life easier

11/19/11
Enjoy feast in moderation

11/05/11
Start planning holiday meals now

10/22/11
Don't buy Halloween candy too early

10/08/11
Theaters offer healthy snacks

09/24/11:
Try to avoid evening snacking

09/10/11:
Tips to stave off hunger pangs

08/27/11:
Stuck?  Reassess your routine

08/13/11:
Avoid peaks and valleys in diet

07/30/11:
Measure size of food portion to help tip scale in your favor

07/16/11:
Learn to love being thin

07/02/11:
Change your lifestyle; don't just diet

06/18/11:
Fruity thoughts to keep fit

06/04/11:
Water can ease cravings

05/21/11:
Working a pool into your exercise routine

05/07/11:
Stay focused, move forward

04/23/11:
Delay caving to craving

04/09/11:
Review of daily plan should include diet & activities

03/26/11:
Holidays are never-ending

03/12/11:
Measuring food is key to weight loss

02/26/11:
Food-logging can help in weight loss

02/12/11:
Find ways to make exercise fun

01/29/11:
Reserve time for your exercise program

01/15/11:
Substitutions for your holiday treats

01/01/11:
Moderation is key to good diet

2010:
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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.