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    MICKEYH   34,152
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30,000-39,999 SparkPoints
 
 
6.) Do I need some motivation or advice? Yes, I need some advice!!

Thursday, March 07, 2013



Today's Question is,..Do I need some motivation or advice?
** Yes, I needs some advice!! Can you help?

For the motivation part, I am very motivated.. Woo Hoo!! *\(^o^)/* (This is a self talk part..) Thanks to many of my SP friends who is always giving me some great encouragements and support. I am so great full that I joined SparkPeople and learned many important things about weight loss and healthy life style/lesson. I like to read many of health articles, and blogs about success story. It really motivates me and encourages me. In this health journey, one of most important thing I've learned is that, how important to respect and love myself. With out a doubt, I think this is the key to the success. When you start love yourself, you will treat yourself differently. Respect enough not to treat yourself like a garbage disposal. Love yourself enough to work out every day towards achieving your health goals. Self love keeps motivates me to do the things I normally don't like or care for. So far I am very motivated enough to go thru my newly learning healthy living. I started liking it too. (*^^*)

Do I need some advice? Sure, I can use some advice. For the moment, I seems to still strangling for how to gauge my food portion size. I'm still not for sure how much foods I should be eating. I know my calorie allowance is, but not right portion size to gauge it's calorie. I have bought a foods scale, measuring cups but since I'm not sure how much to put it on, I have never used it. Lol.)) (*^^*) There are a lot things to learn regards for the portion control and foods tracking. So far I am managing to keep tracking my food in food tracker for roughly..But if anyone has some better idea or knows any recommended web site, books to find out/learning serving size or info on counting calories/tracking foods Let me know, I will deeply appreciate it.

** Have a wonderful Sparktaculer day !! emoticon
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  Member Comments About This Blog Post:

NUOVAELLE 3/8/2013 3:04AM

    I see you've already gotten lots of useful advice and links that you can check out! I was also going to suggest the portion distortion guide that you can find here on SP. Also, make sure your calories for the day are spread out to all meals with snacks being the lighter. Remember that each one of us has different needs. Proceed by trial and error until you find what works for you.
Good luck!
emoticon emoticon

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NEWRUNNER2 3/7/2013 10:31PM

    You've got a lot of great advice here already.

I'll add this:

In order to figure out how much I should have per meal, I often use calories as a way to know what my total "breakfast portion" or "lunch portion" etc. are.

Let me put it differently:
I have a certain number of calories I try to eat for breakfast, a number that I don't like to go over for lunch and dinner, then I leave a certain number of calories for the evening.

So if I'm having cereal and a banana for breakfast, I figure out the calories based on the serving size (in grams) on the side of the box of cereal + the calories in the banana by weighing it on my scale.

Same goes for lunch. If we're having bread and vegetable soup, I weigh the bread and measure out a cup of soup. I write down those calories. If I still haven't hit my number of calories I leave for lunch, then I can have more.

It's just what I do, and it's worked for a couple of years now.

I completely agree with you about staying motivated through SparkFriends. It's so important. People like you are emoticon !

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GEMLADYONE 3/7/2013 10:09PM

    Hi Mickey! There's a lot of good advice here already. I'll just tell you that I learned everything I know about portion sizing and what is a serving here on SP in ariticles and from quizes and trivia questions. Serving size is THE most important thing on a food label. I can't tell you how many things DH has brought home from the grocery saying, "this isn't bad" and then I show him it's for only ONE bite (or at least not near how much he expects to eat!) emoticon

I will say also that tracking forces me to keep in mind these portions and to measure my food. When I stopped tracking on SP 4 years ago after reaching my goal weight, I seemed to "forget" everything I learned pretty quickly. That's why I know for me, this time, when I get to goal weight again, I won't stop tracking completely...not everyday, but maybe one week a month? I'm a ways away from that, so I still have time to decide....

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DALID414 3/7/2013 9:47PM

    Paula seems to have answered your question pretty well.

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PREDFAN 3/7/2013 9:08PM

    Well not sure what more I can add to because you have been given several links to try.
For me I read everything on labels to make sure of serving sizes and then I use my measuring cups to make sure I measure out one serving of whatever it is. If you are using sparks tracker, down on the bottom right corner there is a see full days report. If you click on it shows your foods broken down and there is a pie chart at the bottom that will tell you your ratio of carbs, fats and protein. I use it daily so I can see if I am getting enough of each. It takes time and practice to get it all down. You are doing great and will get it all soon. Have patience and keep reading it really helps!

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ELLFIN3 3/7/2013 9:03PM

    Looks like you got some AWESOME help from Our Spark Buddies!!! WooHoo for You! ((HUGS))

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SEAFLOAT 3/7/2013 8:27PM

    I use myfitnesspal mobile app too. I love it! I don't always get my portion control right but still use my scales and measuring cups daily. They allow me to measure my food when tracking my calories. This allows me to more accurately calculate my calories.

Good luck to you!

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KELSPRETTYGIRL 3/7/2013 7:29PM

    I so love myfitnesspal.com... if you join be sure to add me as a friend. it's so easy to log in whether online using computer at home or using the app on my phone. The thing I like about it is that it shows a pie graph (the app on my phone does this) and let's me know the balance between my carbs, fat and protein. Makes it easy for me to switch up some items so I can get more of what I'm deficient in. Then at the end of the day.... assuming I've faithfully logged everything in... when I hit the "complete this entry" button, it shows me what I would possibly weigh in 5 weeks if I continued that type of eating... that in itself is sooooo motivating!


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POPSY190 3/7/2013 7:11PM

    Hello Mickey, I can't add this as a hyperlink but if you copy it into your browser it should take you to a site with visuals about portion sizes:http://recipes.howstuffworks.
com/food-proportion-pictures.htm

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SLIMLEAF 3/7/2013 6:43PM

    I don't think I can add anything to the advice that others have already given you, but I wish you all the best as you try to sort out your portion sizes.

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UZA77777 3/7/2013 6:12PM

    There are a lot of articles on this topic: Portion Control... just do a search on SparkPeople.com

Here is one article to help get you started. Be sure to pay attention to the links posted along the right-hand side of the article, as well:

http://www.sparkpeople
.com/myspark/stage_diet_strateg
ies.asp?diet_stage=2&strategy_num=1

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POSITIVEPAULA8 3/7/2013 6:04PM

    Mickey I found this article on Spark People and copied and pasted it here for you. You could also do a google search for "correct food portion sizes" or similar and see what you come up.

The Portion Distortion Guide
A List of Serving Sizes
-- By Nicole Nichols, Fitness Instructor & Health Educator


Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.

Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.

Examples One serving equals That's about the size of
Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card
Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball
Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball
Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Examples One serving equals That's about the size of
Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball
Dried fruit 1/4 cup raisins, prunes, apricots An egg
Juice 6 oz 100% fruit or vegetable juice Hockey puck
Raw vegetables 1 cup leafy greens, baby carrots Baseball
Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball
Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Examples One serving equals That's about the size of
Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards
Beans 1/2 cup cooked beans, split peas, legumes Billiard ball
Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball
Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Examples One serving equals That's about the size of
Cheese 1 ounce or 1 thin slice of cheese A pair of dice
Milk 1 cup milk, yogurt, soy milk Baseball
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples One serving equals That's about the size of
Fat & Oil 1 tsp butter, margarine, oil One die


Hope this helps a bit! Have an awesome Friday!

Paula emoticon

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LJR4HEALTH 3/7/2013 6:01PM

    Have you checked out the article here & SP on portion control./ size there are many even a quiz the one I can think of right now is "The Portion Distortion Guide A List of Serving Sizes" So many valuable resources here emoticon

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