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I think most of us know?whether we admit it or not?that the key to dropping pounds (and maintaining a healthy weight) is expending more calories than we consume. It may sound simple in theory, but putting it into practice can be tricky. Not only does it require us to actually get off our butts and move around, it also means we have to know how many calories are in the foods we eat.
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For some simple calorie counting tips, I called upon Renee Jacoby, the personal support counselor for Healthy Heart Meals. If there?s anyone who can get you excited about portion control, it?s Renee. In her role with Healthy Heart Meals?a freshly prepared meal delivery service that promotes healthy eating, calorie control, and weight loss?she speaks with dozens of clients weekly, counseling them on eating well and losing weight.
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?The key,? she says, ?is to find a balance between exercise and portion control that suits your lifestyle. And remember, once you?re in your 40s, your hormones are going to come into play and weight-loss plans that worked for you in the past, might not work anymore.? She advises: before you start counting calories, check with your healthcare provider to determine how many calories you should be eating based on your weight, age, and body type.
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Consider Renee?s five tips for success:
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- Read! If you?re going to be successful, you?ve got to decode the labels. If a box of crackers says 210 calories, they?re likely not referring to the whole box. Notice how quickly you?ll reach your daily calorie allotment eating packaged foods that are full of sugar and salt. Instead, choose fresh alternatives like fruits and veggies. (Renee?s recommendation: bake kale in the oven, season with lemon and trick yourself into thinking you?re eating chips!)
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- 2. Make informed choices. There are many foods that are commonly assumed to be ?healthier? or ?lower in fat? but actually contain a higher number of calories than their counterparts. Consider coffee break at Tim Horton?s. While you may opt for a muffin instead of a cookie, thinking you?re doing the right thing, the numbers indicate otherwise. A Tim?s Raisin Bran muffin has 450 calories while an Oatmeal Raisin cookie has 250 calories. The best option: Low Fat Vanilla Yogurt with Berries for 160 calories.
- Be Restaurant Smart. We all deserve a night off from cooking, but when you do eat out consider the following: stay away from fried foods, sauces, dressings, and desserts, and try to order fish, lean protein, or vegetarian dishes when possible. Don?t be afraid to make special requests i.e. dressing on the side, or grilled instead of fried. And, unless you?re fine dining, consider mentally dividing your meal in half. Because most casual restaurant portions are so big, there?s no need to finish everything on your plate. Consider sharing an entr?e with a dining companion or asking for a to-go container.
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- Go Virgin. Alcohol is dehydrating, makes you feel hungry, and is filled with empty calories. But what fun is abstinence? Consider slimming down your drinks instead. Rather than of ordering a full glass of wine, ask for a 3oz pour. You?ll cut the calories in half but still get to enjoy the wine. Swap regular beer with the low-calorie kind and drink spirits with ice rather than sugary mixes that are loaded with calories.
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- Get Inside Your Own Head. Half the battle with portion control is making yourself believe you don?t actually need all that food. Find ways to make your meals and snacks look bigger and last longer, says Renee. Cut your apple up in slices; eat on a smaller plate (or fill your plate with veggies rather than carbs); eat slowly and mindfully; drink lots of water throughout the day; and finally, divide everything in half, and only reach for the second half if you?re still truly hungry.
If you have questions about portion control and calorie counting feel free to ask Renee via the Healthy Heart Meals Facebook Page.
Hailey Eisen is a Toronto-based freelance writer, editor, blogger, and communications consultant. Her work can be found online at www.haileyeisen.com.
Healthy Heart Meals is a Toronto-based meal delivery service founded in 2005 by Jon Burnside.?With a focus on fresh, flavourful ingredients, Healthy Heart Meals provides ready-to-eat meals that are calorie controlled, for individual requirements, as well as?low sodium and low fat. With over 27 daily delicious meal choices and delivery right to your door, Healthy Heart Meals is an easy, enjoyable and effective way to achieve and maintain healthy weight loss. ?As an added bonus, Healthy Heart diners are offered complimentary personal support.? For more information visit www.healthyheartmeals.com.
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