Serving Size

In Episode 16, Tiffany considers sources of waning motivation and shares ten strategies to overcome a lack of motivation to lose weight.

In the final episode of 2021, Tiffany shares the most important things about weight loss and healthy lifestyles she has learned so far, revisits a previously discussed topic and reveals her weight loss and health resolutions for 2022.

New episodes of Serving Size will return on January 3, 2022.

Until then, Happy Holidays!

In Episode 14, Tiffany considers ways of managing workplace weight loss barriers.  As part of her discussion, she answers the following questions:

• How can the workplace be detrimental to achieving weight loss goals?
• What are the top five common workplace weight loss barriers?
• What steps can you take to manage workplace weight loss barriers?

Tiffany also provides an update on Week 11 of her weight loss journey.

HELPFUL RESOURCES

1. https://www.ucsfhealth.org/education/behavior-modification-ideas-for-weight-management
2. https://www.fitnessblender.com/articles/workplace-weight-loss-why-its-hard-to-lose-weight-at-work
3. https://press.careerbuilder.com/2018-07-19-45-of-Workers-Say-They-Have-Gained-Weight-in-Their-Current-Job-According-to-New-CareerBuilder-Survey?_ga=2.116096902.1879995803.1621365960-1521302814.1621365960
4. https://www.insider.com/weight-loss-tips-at-work-2019-1#dont-keep-snacks-in-your-desk-or-office-3
5. https://www.healthcanal.com/life-style-fitness/how-to-lose-weight-with-a-desk-job
6. https://pubmed.ncbi.nlm.nih.gov/18223609/
7. https://www.womenshealthmag.com/weight-loss/a19923167/weight-loss-desk-job/
8. https://www.entrepreneur.com/slideshow/322928

SPECIAL ACKNOWLEDGMENTS:

Art:  pgeshan

Music:  "Upbeat Pop Funk," Scott Holmes Music

In Episode 13, Tiffany realizes that calorie counting may no longer be feasible and examines whether portion control may be a viable alternative.  As part of her discussion, she answers the following questions:

• What is the difference between a portion and a serving?
• How can visual cues aid in weight loss?
• How can I eat smaller portions without using visual cues?

TIMESTAMPS:

Episode Start: [
Portion vs. Serving: [
Portion Distortion: [
Visual Cues: [
Eating Smaller Portions Without Using Visual Cues: [
Aweigh We Go (Weekly Update): [


HELPFUL RESOURCES:

1. https://www.shawacademy.com/blog/portion-size-versus-counting-calories/
2. https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm
3. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/portion-size-versus-serving-size
4. https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm
5.  https://www.nhlbi.nih.gov/health/educational/wecan/downloads/portion-quiz.pdf
6. https://www.shawacademy.com/blog/portion-size-versus-counting-calories/
7. https://www.foodnetwork.com/healthyeats/food-and-nutrition-experts/2018/portion-control

SPECIAL ACKNOWLEDGMENTS:

Logo: pgeshan

 Music:  “Upbeat Funk Pop,” Scott Holmes Music

In Episode 12, Tiffany wraps up her holiday series with an episode discussing ways to navigate holiday parties without sabotaging your weight loss goals.  In this episode, Tiffany answers the following questions:

• Why should you have a clear resolution about food intake during holiday parties and gatherings?
• Why is it counterproductive to "save up" calories in anticipation for a holiday party?
• How can drinking more water help you make it through a holiday party with your waistline intact?
• What is the Rule of One and how can it help keep weight loss on track?

She also provides an update on her weight loss journey and reveals her current weight.

TIMESTAMPS:

Episode Start:  [1:10]
Tip 1:  Eat Before You Go:  [5:54]
Tip 2:  Be Mindful As You Munch:  [8:05]
Tip 3:  Drink More Water:  [9:23]
Tip 4:  Be Selective In Your Choices:  [11:41]
Tip 5:  Socialize More Than You Eat:  [13:15]
Aweigh We Go! (Weekly Update):  [15:03]
Weigh-In:  [17:52]

HELPFUL RESOURCES:

1. https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1
2. https://pubmed.ncbi.nlm.nih.gov/19661958/
3. https://pubmed.ncbi.nlm.nih.gov/17228036/
4. https://pubmed.ncbi.nlm.nih.gov/18589036/
5. https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss#TOC_TITLE_HDR_2
6. Twitter:  http://www.twitter.com/ServingSizePod
7. Instagram:  http://www.instagram.com/servingsizepod
8. Facebook:  http://www.facebook.com/servingsizepod
9. Companion Blog:  www.servingsizepod.com

SPECIAL ACKNOWLEDGMENTS:
 
Logo:      pgeshan
 
Music:  “Upbeat Funk Pop,” Scott Holmes Music
 

In episode 11, Tiffany examines ways to deal with food talk and body talk at family gatherings.  She also provides an update on Week 7 of her weight loss journey.  As part of her discussion, she answers the following questions:

• What are some strategies we can use to avoid conversation about food and bodies?
• When does it make sense to avoid certain family members, or at least limit the amount of time you are with them?
• What are the three rules of good boundaries?
• What are your options when boundaries are not respected?

TIMESTAMPS:

Episode Start:  [1:10]
First Strategy-Ignore It:  [5:05]
Second Strategy-Use the Buddy System: [8:19]
Third Strategy-Change the Subject: [9:02]
Fourth Strategy-Set and Communicate Boundaries: [9:43]
Rules for Making Clear Boundaries: [13:56]
Examples of Boundary Statements: [18:42]
Take It Aweigh! (Week 7 Update): [20:38]

HELPFUL RESOURCES:

1.  https://fulfillednutritiontherapy.com/thriving-during-the-holidays-setting-boundaries-around-body-talk/
2.  https://www.livestrong.com/article/13730288-how-to-avoid-talk-about-weight-during-holidays/
3. https://www.fastcompany.com/90432516/7-ways-to-set-effective-boundaries-during-the-holidays
4. https://www.robinstone.com/blog/2019/12/11/how-boundaries-can-cultivate-joy-during-the-holidays
5.  https://www.npr.org/2021/01/25/960423678/how-to-set-boundaries-with-family-and-stick-to-them
6. https://www.yahoo.com/news/how-to-shut-down-negative-body-talk-when-youre-home-for-the-holidays-164310618.html
7. https://www.nurturedselfcounseling.com/blog/6-ways-to-create-a-body-positive-holiday
8. https://www.todaysdietitian.com/newarchives/1116p22.shtml
9. https://www.allure.com/story/toxic-family-how-create-boundaries
10. https://www.shondaland.com/live/body/a36649298/how-to-set-healthy-boundaries-with-your-family/
11. https://fulfillednutritiontherapy.com/thriving-during-the-holidays-setting-boundaries-around-body-talk/
12. https://thewellful.com/editorial/holiday-food-body-talk-responses
13. https://drsheilaaddison.com/body-talk-holidays/
14. https://www.thetemper.com/why-you-should-consider-banning-body-talk-at-the-table-this-holiday-season/
15. https://thelafayettemom.com/holidays/lets-get-real-holiday-food-and-body-talk/
16. https://blog.parfaitlingerie.com/how-to-avoid-negative-self-talk-over-the-holidays/

SPECIAL ACKNOWLEDGMENTS:

Cover Art:  pgeshan

Music:  "Upbeat Funk Pop," Scott Holmes Music

Tiffany begins a series of episodes geared toward continuing her weight loss progress through the holiday season.  In Episode 10, she explores mindful eating and how it can enable her to indulge a bit during the holidays without undoing all of her hard work.  As part of her discussion, Tiffany answers the following questions:

• What is mindful eating?
• What are the benefits of eating mindfully?
• How do I incorporate mindful eating into my lifestyle?

She also provides an update on Week 6 of her weight loss journey.

TIMESTAMPS:

Episode Start:  [1:10]
Data On Weight Gain During Holidays:  [2:23]
Mindful Eating Defined:  [6:17]
Mindful Eating Benefits:  [7:53]
Raisin Exercise:  [11:11]
Week 6 Update:  [14:07]

HELPFUL RESOURCES:

1. https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309
2. https://www.popsci.com/how-to-not-gain-holiday-weight-diet/
3. https://www.webmd.com/diet/obesity/features/dont-gain-weight-during-the-holidays#1
4. https://www.womenshealthmag.com/weight-loss/a19931773/how-to-lose-weight-over-the-holidays/
5. https://www.helpguide.org/articles/diets/mindful-eating.htm
6. https://foodinsight.org/the-benefits-of-mindful-eating-video/
7. https://health.usnews.com/wellness/food/articles/benefits-of-mindful-eating
8. Raisin Exercise:  https://mbsrtraining.com/mindfulness-exercises-by-jon-kabat-zinn/mindfully-eating-a-raisin-script/
9. Twitter:  http://www.twitter.com/ServingSizePod
10. Instagram:  http://www.instagram.com/servingsizepod
11. Facebook:  http://www.facebook.com/servingsizepod
12. Website:  http://www.servingsizepod.com

SPECIAL ACKNOWLEDGMENTS:

Cover Art: pgeshan

Music:  Upbeat Funk Pop, Scott Holmes Music

In Episode 9, Tiffany provides an update on Week 5 of her weight loss challenge and explores ways to manage emotional eating triggers.  She answers the following questions:

• Why do we crave high-fat or high-sugar foods when our emotions are in turmoil?
• How does the emotional eating cycle derail weight loss goals?
• What are the steps to stopping emotional eating?

TIMESTAMPS:

Episode Start: [1:10]
Causes of Emotional Eating: [2:26]
Reasons Certain Foods Are Comfort Foods: [3:31]
Steps to Stopping Emotional Eating: [7:31]
Types of Personal Eating Triggers: [8:39]
Management Strategies: [11:57]
Physical vs. Emotional Hunger: [13:01]
When To Seek Professional Advice: [16:05]
Name The Segment Contest: [17:04]
Week 5 Update: [17:34]

HELPFUL RESOURCES:

1. https://www.health.harvard.edu/diet-and-weight-loss/struggling-with-emotional-eating
2. https://www.helpguide.org/articles/diets/emotional-eating.htm
3. Hunger Scale:  https://www.healthlinkbc.ca/health-topics/aa145852
4. https://www.beaumont.org/health-wellness/blogs/recognize-and-confront-emotional-eating-triggers
5. https://familydoctor.org/emotional-eating-in-children-and-teens/
6. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342
7. https://www.healthline.com/health/emotional-eating
8. https://www.medicalnewstoday.com/articles/320935
9. https://www.medicinenet.com/emotional_eating/article.htm
10. https://health.clevelandclinic.org/5-strategies-to-help-you-stop-emotional-eating/
11. https://www.webmd.com/diet/features/emotional-eating-feeding-feelings#1
12. https://www.psycom.net/stop-emotional-eating
13. https://www.secondnature.io/us/guides/mind/habit-change/overcome-emotional-eating
14. Twitter:  http://www.twitter.com/ServingSizePod
15. Instagram:  http://www.instagram.com/servingsizepod
16. Facebook:  http://www.facebook.com/servingsizepod
17. Website:  http://www.servingsizepod.com

SPECIAL ACKNOWLEDGMENTS:

Cover Art:  pgeshan

Music:  Upbeat Funk Pop, Scott Holmes Music

In Episode 8, Tiffany reveals how much weight she's lost so far, and discusses why and how a bathroom scale should be used as a tool for weight loss.  She also presents her list of rules for weighing yourself.  As part of the discussion, Tiffany answers the following questions:

• What is the cause of scale anxiety?
• How can you overcome scale anxiety?
• What steps are necessary to make sure your scale is giving you the most accurate reading possible?
• How do you use the information obtained from the scale to achieve your weight loss goal?

Timestamps:

Episode Start:  [1:10]
Scale Basics for Accurate Readings:  [6:22]
3 Rules for Weighing Yourself:  [9:28]
Signs to Ditch The Scale: [16:07]
Name the Segment Contest: [17:20]
Week 4 Progress Update:  [18:00]
Start Weight Clarification: [20:27]
Weight Reveal:  [21:51]
Upcoming Milestone Celebration: [23:17]

Helpful Resources:

1. https://link.springer.com/article/10.1186/1479-5868-5-54
2. https://theconversation.com/how-to-use-your-bathroom-scale-to-find-the-right-weight-loss-strategy-139612
3. https://www.healthline.com/nutrition/best-bathroom-scales
4. https://www.popularmechanics.com/technology/g37330191/best-bathroom-scales/
5. https://www.popsugar.com/fitness/How-Use-Scale-Weight-34720675
6. https://www.webmd.com/fitness-exercise/what-to-know-about-weighing-yourself#1
7. https://www.ahajournals.org/doi/10.1161/circ.138.suppl_1.10962
8. https://pubmed.ncbi.nlm.nih.gov/26064677/
9. https://thewateringmouth.com/9-easy-tips-for-how-to-weigh-yourself/

Special Acknowledgments:

Logo:  pgeshan

Music:  "Upbeat Funk Pop," Scott Holmes Music

In episode 7, Tiffany examines how being over the age of 40 affects her ability to lose weight.  As part of her discussion, she answers the following questions:

• What are the biological reasons it becomes harder to lose weight once you turn 40?
• Is metabolism really a cause of weight gain after 40?
• What actions can we take to lose weight at 40 and beyond?

She also provides an update on Week 3 of her weight loss challenge.

Timestamps:

Episode Start: [1:10]
Biological Reasons It Gets Harder To Lose Weight In Our Forties: [3:27]
Metabolism May Not Be The Cause Of Weight Gain After 40: [5:31]
Other Factors: [9:06]
Week 3 Update: [14:35]
Preview of Next Week: [16:25]

Helpful Resources:

1. https://www.etonline.com/charlize-theron-reveals-very-long-journey-to-lose-50-pounds-packed-on-for-tully-exclusive-100564
2.  https://www.healthline.com/health/fitness-exercise/lose-weight-after-40#TOC_TITLE_HDR_1
3. https://www.healthline.com/health-news/why-losing-weight-is-difficult-after-40#Some-things-to-watch
4. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
5. https://www.science.org/doi/10.1126/science.abe5017
6. https://www.washingtonpost.com/lifestyle/wellness/metabolism-weight-gain-age-increase-/2021/08/25/075bd63c-05c4-11ec-8c3f-3526f81b233b_story.html
7. https://www.today.com/health/how-lose-weight-after-40-according-experts-t200903
8. https://www.amymyersmd.com/article/lose-weight-after-40/
9. Twitter:  http://www.twitter.com/ServingSizePod
10. Instagram:  http://www.instagram.com/servingsizepod
11. Facebook:  http://www.facebook.com/servingsizepod
12. Website:  http://www.servingsizepod.com

Special Acknowledgments:

Cover Art:  pgeshan

Music:  "Upbeat Funk Pop," Scott Holmes Music