Here we are back again. In this entry we'll look at portion sizes as an easy way to cut calories without getting obsessive about it.

Most people eat too much. Portions sizes, especially at fast food (Super Size Me) and sit down restaurants are much larger than what we should be eating. If they went overseas most Americans would feel like they were starving because portions are much smaller everywhere else.

I mean come on, do you REALLY need to eat a 22oz steak? Plus a salad, plus a baked potato loaded with  butte, sour cream, bacon bits and whatever else they can throw on? That one meal (Tumbleweed - a Louisville chain of Tex-Mex) serves just that. I would imagine it is 1500 calories. That's close to 75% of your calories (for men according the RDA, but who listens to them) in one meal.

Instead order the 8oz sirloin, a salad (with dressing on the side so you can control intake) and plain steamed veggies. You can get some plain butter on the side and put a little on the veggies for flavor and a little fat. You just saved about 700 calories!

Other portions, apples aren't supposed to be gigantic, eat several small apples through the day instead of one big one. Eat a handful of nuts and not the can (almonds are a great snack).

Breads - well I don't want you to eat regular bread anyway but I know you will so eat 1 slice instead of two. I would prefer you to eat some real bread, made from true whole grains. If it is not whole grain the ingredients will say "enriched" wheat flour, "enriched" rye etc. Try to avoid those "natural", "whole grain" breads. Again one slice not two.

Alcohol - again I'd rather you didn't drink any, it will definitely impede your fat loss. But since you probably will, try to drink one beer instead of 2 or 6, especially if you drink imported beer which tends to be higher in alcohol content. Wine is a mixed bag. It has a lot of positive effects on heart health and anti-oxidants, but it is also fattening. Limit yourself to one 12oz glass per day.

Other alcohols like whiskey, gin, rum etc are bad too, supposedly the clear liquours are less fattening, but this is only hearsay, I haven't investigated that as I don't typically drink that stuff. But if you do drink liquor try to drink it on the rocks or mixed with water. Don't mix with juice or colas and especially not Red Bull type drinks.

Pizza - I Love me a good pizza (yes I know that's bad grammar). However they are one of the worst things you can eat, especially if you are try to lose fat. Since I'm a proponent of having a cheat meal here and there, having a slice or two is ok, just don't eat the whole thing! Or you can scalp your pizza by not eating the crust. If you do that order the thin crust and you can usually save a few bucks since thin crust is usually less expensive than thick.

Do you get the idea? It's easy to lose fat if you just moderate you portions. Do it gradually, I don't expect you to go from 6 beers to none in one day, most people are that disciplined, it's like quitting smoking cold turkey, you have to have the will power.

If start to eat just a little less at each meal, every day you will find yourself losing fat a lot faster, especially if you also do what we discussed in the last blog about cutting out crappy foods.

And here's a bit more advanced Tabata for you to try.

1) boot strappers

2) quad press

3) unicycle r to l

4) unicycle l to r

Until Next Time..

Dave