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.