Serving Size

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?

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:Episode Start: [1:11]BMI: [2:48]Past Mistakes:  [9:48]Next Week's Topic: [14:56]Helpful ResourcesBMI Calculator: https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.htmlWilly Wonka & the Chocolate Factory:  https://www.youtube.com/watch?v=8Yqw_f26SvMTwitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodWebsite:  http://www.servingsizepod.comEmail:  servingsizepod@gmail.comSpecial Acknowledgments:Cover Art:  pgeshanMusic:  "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:Episode Start:  [1:11]Counting Calories: [11:21]Alternatives to Counting Calories:  [13:20]Personalized Eating Plan:  [17:00]Next Week's Topic:  [20:35]Helpful ResourcesCocomelon Tortoise and Hare video:  https://www.youtube.com/watch?v=dgfXt2_vwkw&t=14sElaine Thompson-Herah:  https://www.youtube.com/watch?v=OW8rIKP05HUNational Lampoon’s European Vacation eating scene:  https://www.youtube.com/watch?v=1llVK2Xqp-4“26 Weight Loss Tips That Are Actually Evidence-Based”: https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tipsmyfitnesspal:  https://www.myfitnesspal.com“How to Lose Weight Without Counting Calories”:  https://www.eatthis.com/counting-calories-alternatives/“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/“7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories):  https://www.healthline.com/nutrition/7-ways-to-lose-weight-without-counting-caloriesCalorie Formula: https://www.healthline.com/nutrition/how-many-calories-per-dayTwitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodWebsite:  http://www.servingsizepod.comEmail:  servingsizepod@gmail.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:Episode Start:  [1:11]Reasons to Exercise:  [2:50]Amount and Type of Exercise:  [9:40]Importance of Strength Training:  [13:41]Next Week's Topic:  [14:42]Helpful Resources:"Do You Need to Exercise to Lose Weight?" https://www.eatingwell.com/article/7823878/do-you-need-to-exercise-to-lose-weight/National Weight Control Registry:  http://www.nwcr.ws/Research/default.htmExercise for Weight Loss:  Calories Burned In One Hour:  https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999Couch-2-5k:  http://www.c25k.comhttps://lovelifebefit.com/couch-to-5k-program/DHHS:  https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdfWomen’s Health Magazine:  https://www.womenshealthmag.com/fitness/a30522035/what-is-strength-training/Twitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodWebsite:  http://www.servingsizepod.comEmail:  servingsizepod@gmail.comSpecial 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.htmlhttps://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 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: pgeshanMusic:  "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:https://www.etonline.com/charlize-theron-reveals-very-long-journey-to-lose-50-pounds-packed-on-for-tully-exclusive-100564 https://www.healthline.com/health/fitness-exercise/lose-weight-after-40#TOC_TITLE_HDR_1https://www.healthline.com/health-news/why-losing-weight-is-difficult-after-40#Some-things-to-watchhttps://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508https://www.science.org/doi/10.1126/science.abe5017https://www.washingtonpost.com/lifestyle/wellness/metabolism-weight-gain-age-increase-/2021/08/25/075bd63c-05c4-11ec-8c3f-3526f81b233b_story.htmlhttps://www.today.com/health/how-lose-weight-after-40-according-experts-t200903https://www.amymyersmd.com/article/lose-weight-after-40/Twitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodWebsite:  http://www.servingsizepod.comSpecial Acknowledgments:Cover Art:  pgeshanMusic:  "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:https://link.springer.com/article/10.1186/1479-5868-5-54https://theconversation.com/how-to-use-your-bathroom-scale-to-find-the-right-weight-loss-strategy-139612https://www.healthline.com/nutrition/best-bathroom-scaleshttps://www.popularmechanics.com/technology/g37330191/best-bathroom-scales/https://www.popsugar.com/fitness/How-Use-Scale-Weight-34720675https://www.webmd.com/fitness-exercise/what-to-know-about-weighing-yourself#1https://www.ahajournals.org/doi/10.1161/circ.138.suppl_1.10962https://pubmed.ncbi.nlm.nih.gov/26064677/https://thewateringmouth.com/9-easy-tips-for-how-to-weigh-yourself/Special Acknowledgments:Logo:  pgeshanMusic:  "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:https://www.health.harvard.edu/diet-and-weight-loss/struggling-with-emotional-eatinghttps://www.helpguide.org/articles/diets/emotional-eating.htmHunger Scale:  https://www.healthlinkbc.ca/health-topics/aa145852https://www.beaumont.org/health-wellness/blogs/recognize-and-confront-emotional-eating-triggershttps://familydoctor.org/emotional-eating-in-children-and-teens/https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342https://www.healthline.com/health/emotional-eatinghttps://www.medicalnewstoday.com/articles/320935https://www.medicinenet.com/emotional_eating/article.htmhttps://health.clevelandclinic.org/5-strategies-to-help-you-stop-emotional-eating/https://www.webmd.com/diet/features/emotional-eating-feeding-feelings#1https://www.psycom.net/stop-emotional-eatinghttps://www.secondnature.io/us/guides/mind/habit-change/overcome-emotional-eatingTwitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodWebsite:  http://www.servingsizepod.comSPECIAL ACKNOWLEDGMENTS:Cover Art:  pgeshanMusic:  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:https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309https://www.popsci.com/how-to-not-gain-holiday-weight-diet/https://www.webmd.com/diet/obesity/features/dont-gain-weight-during-the-holidays#1https://www.womenshealthmag.com/weight-loss/a19931773/how-to-lose-weight-over-the-holidays/https://www.helpguide.org/articles/diets/mindful-eating.htmhttps://foodinsight.org/the-benefits-of-mindful-eating-video/https://health.usnews.com/wellness/food/articles/benefits-of-mindful-eatingRaisin Exercise:  https://mbsrtraining.com/mindfulness-exercises-by-jon-kabat-zinn/mindfully-eating-a-raisin-script/Twitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodWebsite:  http://www.servingsizepod.comSPECIAL ACKNOWLEDGMENTS:Cover Art: pgeshanMusic:  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: https://fulfillednutritiontherapy.com/thriving-during-the-holidays-setting-boundaries-around-body-talk/ https://www.livestrong.com/article/13730288-how-to-avoid-talk-about-weight-during-holidays/https://www.fastcompany.com/90432516/7-ways-to-set-effective-boundaries-during-the-holidayshttps://www.robinstone.com/blog/2019/12/11/how-boundaries-can-cultivate-joy-during-the-holidays https://www.npr.org/2021/01/25/960423678/how-to-set-boundaries-with-family-and-stick-to-themhttps://www.yahoo.com/news/how-to-shut-down-negative-body-talk-when-youre-home-for-the-holidays-164310618.htmlhttps://www.nurturedselfcounseling.com/blog/6-ways-to-create-a-body-positive-holidayhttps://www.todaysdietitian.com/newarchives/1116p22.shtmlhttps://www.allure.com/story/toxic-family-how-create-boundarieshttps://www.shondaland.com/live/body/a36649298/how-to-set-healthy-boundaries-with-your-family/https://fulfillednutritiontherapy.com/thriving-during-the-holidays-setting-boundaries-around-body-talk/https://thewellful.com/editorial/holiday-food-body-talk-responseshttps://drsheilaaddison.com/body-talk-holidays/https://www.thetemper.com/why-you-should-consider-banning-body-talk-at-the-table-this-holiday-season/https://thelafayettemom.com/holidays/lets-get-real-holiday-food-and-body-talk/https://blog.parfaitlingerie.com/how-to-avoid-negative-self-talk-over-the-holidays/SPECIAL ACKNOWLEDGMENTS:Cover Art:  pgeshanMusic:  "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:https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1https://pubmed.ncbi.nlm.nih.gov/19661958/https://pubmed.ncbi.nlm.nih.gov/17228036/https://pubmed.ncbi.nlm.nih.gov/18589036/https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss#TOC_TITLE_HDR_2Twitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodCompanion Blog:  www.servingsizepod.comSPECIAL ACKNOWLEDGMENTS: Logo:      pgeshan Music:  “Upbeat Funk Pop,” 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:https://www.shawacademy.com/blog/portion-size-versus-counting-calories/https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htmhttps://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/portion-size-versus-serving-sizehttps://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm https://www.nhlbi.nih.gov/health/educational/wecan/downloads/portion-quiz.pdfhttps://www.shawacademy.com/blog/portion-size-versus-counting-calories/https://www.foodnetwork.com/healthyeats/food-and-nutrition-experts/2018/portion-controlSPECIAL ACKNOWLEDGMENTS:Logo: pgeshan Music:  “Upbeat Funk Pop,” Scott Holmes Music

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 RESOURCEShttps://www.ucsfhealth.org/education/behavior-modification-ideas-for-weight-managementhttps://www.fitnessblender.com/articles/workplace-weight-loss-why-its-hard-to-lose-weight-at-workhttps://press.careerbuilder.com/2018-07-19-45-of-Workers-Say-They-Have-Gained-Weight-in-Their-Current-Job-According-to-New-CareerBuilder-Survey?_ga=2.116096902.1879995803.1621365960-1521302814.1621365960https://www.insider.com/weight-loss-tips-at-work-2019-1#dont-keep-snacks-in-your-desk-or-office-3https://www.healthcanal.com/life-style-fitness/how-to-lose-weight-with-a-desk-jobhttps://pubmed.ncbi.nlm.nih.gov/18223609/https://www.womenshealthmag.com/weight-loss/a19923167/weight-loss-desk-job/https://www.entrepreneur.com/slideshow/322928SPECIAL ACKNOWLEDGMENTS:Art:  pgeshanMusic:  "Upbeat Pop Funk," Scott Holmes Music

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