Serving Size

In Episode 6, Tiffany discovers that not all calories are equal when it comes to weight loss and overall health.  As part of that discussion, she answers the following questions:

• Is a calorie a calorie?
• How does understanding nutrient density lead to weight loss?
• What is a high-quality calorie?
• How does a diet composed of mostly high-quality calories achieve weight loss and better health?

She also provides an update on the second week of her 1 year, 50-lb weight loss challenge.  

Timestamps:

 Episode Start:  [1:10]

Calorie Basics:  [3:15]

Calorie Differences:  [5:03]

Nutrient Density:  [6:52]

Foods to Shop For:  [8:59]

Week 2 Update:  [14:03]

Helpful Resources: 

https://us.viveve.com/can-you-lost-weight-counting-calories-the-answer-may-surprise-you/

https://www.foodsmart.com/blog/what-is-nutrient-density-and-does-it-matter

https://www.webmd.com/food-recipes/guide/grocery-list

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://www.health.harvard.edu/blog/theres-no-sugar-coating-it-all-calories-are-not-created-equal-2016110410602

https://kidshealth.org/en/kids/calorie.html

Ice cream (no flavor specified). FoodData Central. U.S. Department of Agriculture. Published April 1, 2020.

https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#TOC_TITLE_HDR_8

https://nypost.com/2017/11/12/dont-try-this-junk-food-friendly-diet-nutritionists-warn/

Twitter:  http://www.twitter.com/ServingSizePod

Instagram:  http://www.instagram.com/servingsizepod

Facebook:  http://www.facebook.com/servingsizepod

Website:  http://www.servingsizepod.com

Special Acknowledgments: 

Cover Art: pgeshan

Music:  "Upbeat Funk Pop," Scott Holmes Music

In episode 5, Tiffany learns how to embrace her body, regardless of its size.  She also provides an update on the first week of her 1 year, 50-lb weight loss challenge.  Additionally, Tiffany answers these questions:

·      How prevalent is body dissatisfaction among American women?

·      What are some ways to develop body confidence?

Timestamps:

Episode Start: [1:11]

Body Insecurity Origin Story: [1:59]

Mirror Strategy: [6:01]

Ways to Build Body Confidence: [9:47]

Week 1 Update: [15:22]

Helpful Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3745223/

https://healthyeaton.com/body-image-affects-weight/

https://www.mindbodygreen.com/0-17640/10-things-to-stop-doing-if-you-want-to-love-your-body.html
 

https://hiplatina.com/5-things-taught-love-fat-body/

https://www.insider.com/can-you-lose-weight-and-still-be-body-positive-2020-11

https://www.mindbodygreen.com/0-17640/10-things-to-stop-doing-if-you-want-to-love-your-body.html

https://karmachow.com/accepting-your-body-weight-loss/


https://gethealthyu.com/how-to-have-a-positive-body-image/


http://tiffanyima.com/blog/how-to-embrace-your-body-while-losing-weight


https://www.celebitchy.com/734281/pelotons_tunde_oyeneyin_confidence_is_a_skill_its_not_a_trait_you_can_find_it/

Twitter:  http://www.twitter.com/ServingSizePod

Instagram:  http://www.instagram.com/servingsizepod

Facebook:  http://www.facebook.com/servingsizepod

Website:  http://www.servingsizepod.com

Special Acknowledgments:

Cover Art: pgeshan

Music:  "Upbeat Funk Pop," Scott Holmes Music

In episode 4, Tiffany considers whether exercise is a necessary part of losing weight and explains how to create a personalized workout plan.  She also answers these questions:

• Why should exercise be a part of a weight loss program?
• How much and what kind of exercise is recommended for weight loss?
• Why is strength training important?

Timestamps:

1. Episode Start:  [1:11]
2. Reasons to Exercise:  [2:50]
3. Amount and Type of Exercise:  [9:40]
4. Importance of Strength Training:  [13:41]
5. Next Week's Topic:  [14:42]

Helpful Resources:

1. "Do You Need to Exercise to Lose Weight?" https://www.eatingwell.com/article/7823878/do-you-need-to-exercise-to-lose-weight/
2. National Weight Control Registry:  http://www.nwcr.ws/Research/default.htm
3. Exercise for Weight Loss:  Calories Burned In One Hour:  https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
4. Couch-2-5k:  http://www.c25k.com
5. https://lovelifebefit.com/couch-to-5k-program/
6. DHHS:  https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
7. Women’s Health Magazine:  https://www.womenshealthmag.com/fitness/a30522035/what-is-strength-training/
8. Twitter:  http://www.twitter.com/ServingSizePod
9. Instagram:  http://www.instagram.com/servingsizepod
10. Facebook:  http://www.facebook.com/servingsizepod
11. Website:  http://www.servingsizepod.com
12. Email:  [email protected]

Special Acknowledgments:

Cover Art:  pgeshan

 Music:  "Upbeat Funk Pop," Scott Holmes Music

In episode 3, Tiffany considers ways to change her eating habits and creates a plan to help her lose weight healthily.  Some of the questions she answers are:

•  Is calorie counting an effective tool for losing weight?
•  What are some alternatives to counting calories?
•  How do you create a personalized eating plan?

Timestamps:

1. Episode Start:  [1:11]
2. Counting Calories: [11:21]
3. Alternatives to Counting Calories:  [13:20]
4. Personalized Eating Plan:  [17:00]
5. Next Week's Topic:  [20:35]

Helpful Resources

1. Cocomelon Tortoise and Hare video:  https://www.youtube.com/watch?v=dgfXt2_vwkw&t=14s
2. Elaine Thompson-Herah:  https://www.youtube.com/watch?v=OW8rIKP05HU
3. National Lampoon’s European Vacation eating scene:  https://www.youtube.com/watch?v=1llVK2Xqp-4
4. “26 Weight Loss Tips That Are Actually Evidence-Based”: https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips
5. myfitnesspal:  https://www.myfitnesspal.com
6. “How to Lose Weight Without Counting Calories”:  https://www.eatthis.com/counting-calories-alternatives/
7. “7 Alternatives to Calories Counting (That Actually Work) For Fat Loss:  https://gratefulfitnessny.com/7-alternatives-to-calorie-counting-that-actually-work-for-fat-loss/
8. “7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories):  https://www.healthline.com/nutrition/7-ways-to-lose-weight-without-counting-calories
9. Calorie Formula: https://www.healthline.com/nutrition/how-many-calories-per-day
10. Twitter:  http://www.twitter.com/ServingSizePod
11. Instagram:  http://www.instagram.com/servingsizepod
12. Facebook:  http://www.facebook.com/servingsizepod
13. Website:  http://www.servingsizepod.com
14. Email:  [email protected]

 
Special Acknowledgments:

Cover Art:  pgeshan

 Music:  "Upbeat Funk Pop," Scott Holmes Music

In episode 2, Tiffany explains her unconventional decision to publicly chronicle her weight loss journey.  She also answers the following questions:

• What is the role of BMI in determining whether weight loss is needed?
• How to use prior, unsuccessful weight loss attempts to craft a personalized weight loss plan?

Timestamps:

1. Episode Start: [1:11]
2. BMI: [2:48]
3. Past Mistakes:  [9:48]
4. Next Week's Topic: [14:56]

Helpful Resources

1. BMI Calculator: https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
2. Willy Wonka & the Chocolate Factory:  https://www.youtube.com/watch?v=8Yqw_f26SvM
3. Twitter:  http://www.twitter.com/ServingSizePod
4. Instagram:  http://www.instagram.com/servingsizepod
5. Facebook:  http://www.facebook.com/servingsizepod
6. Website:  http://www.servingsizepod.com
7. Email:  [email protected]

Special Acknowledgments:

Cover Art:  pgeshan

Music:  "Upbeat Funk Pop," Scott Holmes Music

Tiffany is determined to lose weight...for real, this time.  And she's hatched a fool-proof plan to succeed:  she's going to do it in front of the entire world!  Or, at least in front of anyone listening.  Will she finally accomplish her goal?  Or will this be her most spectacular failure yet?