One of the pitfalls in weight control can creep up on you when you’re not paying attention. This diabolical weight adder is disguised as drinks like pop, fruit juices, lattes, and alcoholic drinks. A margarita can add up to 150 calories or more (with loads of sugar). A glass of orange juice can have 35 grams of sugar per glass. Have some juice with breakfast, a Coke at lunch and a martini at happy hour and you just added 300-350 calories with no food ingested!
Another thing that can sabotage your dieting plans is over estimating portion sizes. 4 ounces of chicken is the size of a deck of cards, and 1 oz of cheese is about the size if a dominoes. The best way to accurately judge proper portions is to measure and weigh when you’re at home. It may seem weird, but it’s really enlightening if you can measure your food for a couple of weeks. Weighing meats is a bit depressing because typically you are eating more ounces than you think. 4 ounces of tuna steak or beef steak is not a big portion at all because it’s so dense. On the other side, 4 ounces of orange roughy or shrimp is a nice amount of food.
Especially as you get older and you have to be more aware of calories and portion sizes to attain the fitness goals you desire, you have to use all your skills to keep up. Try using these tools to win the battle!
Thursday 7/22/10- Workout:
Spinning tape- 55 minutes
strength training- shoulders
straight arm shoulder raise- 5lb
seated shoulder raise- 15 lb
straight arm shoulder raise- 1 tube
Thursday 7/22/10- Food Diary:
Breakfast-
grapefruit (40 cal)
organic steelcut oatmeal (150 cal)
small banana ( 60 cal)
A.M. Snack-
whole wheat tortilla, with peach salsa and hummus (275 cal)
Lunch-restaurant
large salad with pecans, gorganzola, pears, olive oil vinegrette (200 cal)
P.M. Snack-
apple (67 cal)
3/4 cup high protein breakfast cereal with 1/4 cup non-fat milk (110 cal)
Dinner-
3 oz chicken breast (190 cal)
1 cup onion and brussel sprouts (28 cal)
1/2 sweet potato (57 cal)
Dessert-
peach drizzled with balsamic vinegar ( 120 cal)
TOTAL CALORIES-1377
