TopicCut Fat from your body follow the rules?
Serving the Right Size
Start downsizing to healthy portions and your body will, too. Check food labels and restaurant menus for hidden calories. Learn to "eyeball" your food to gauge what’s too much -- and what’s just right.
Shrink Your Plate to Lose Weight
You may have grown up being told to "clean your plate." The problem is that dinner plates in homes -- and restaurants – have gotten bigger. And so has the amount of food we put on them. If you clean your plate now, you're probably overeating.
Set Out Salad Plates
To shrink your portions:
-Eat from a smaller dish like a luncheon or salad plate.
-Learn and serve the right-sized portion.
-Don't go back for seconds or keep extra food on the table to tempt you.
-Store leftovers in single-serving containers for quick meals.
Eating Out? 4 Tips on Portion Size
Restaurants usually serve one person enough food for two or three. But you don't have to eat it all.
-Order a half portion or something from the kid's menu.
-If you order a full-size entree, box up half of it before you start eating.
-Split a dish with a friend.
-Eat a healthy appetizer and soup or salad instead of an entrée.
Your Daily Diet
How many calories you should have depends on your age, your gender, and how active you are. An inactive woman should have 1,600-1,800 calories a day. An active average-sized man should have 2,400-2,800 calories. Have a healthy balance of foods each day:
-1 1/2 - 2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables
-5-8 ounces of grain, 1/2 from whole grains
-3 cups of nonfat or low-fat dairy foods
-5-6 1/2 ounces of protein (meat, beans, and seafood) each day
-No more than 5-7 teaspoons of oils, mostly from plants, fish, and nuts
-121 calories from solid fats and added sugars
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