Portion Control And Mindful Eating

Portion Control And Mindful Eating

Living in New York, NY, it seems like everything is rushed. It’s definitely a fast-moving town. The fast pace can change habits, including how we eat. I’m not talking about the food itself, but how fast you eat it. Like the hustle and bustle of the city, people eat food at a furious pace, with mindful eating at a minimum. There’s no leisurely meal here for many people. It’s a city of good food and lots of it, which also means big servings. It makes portion control difficult too. Conquering these two concepts can make a huge difference in your weight loss program.

Almost every restaurant wants you to get more for your money.

New York is a town known for exceptional food, including street vendors. Food critics often include the words generous portions in their articles about New York City restaurants. For the average person, generous portions are good, but for the person trying to lose weight, it leads down the path of failure. If you’re counting calories or carbs, knowing portion size and sticking with that size is important. While it may not make a difference for salad greens, it certainly does for fries and other calorie-dense foods.

People often ignore portion size on the label.

If you’ve ever purchased a small bag of chips and read the label, you’ll normally simply look at the total calories, without checking the portion size. That’s because you believe it’s one portion. It’s not always true. Often there is more than one portion in individual serving sizes, making it misleading enough that people consume an entire bag. Large serving sizes in restaurants can feed two or more people, but most people eat the entire serving, doubling the calories they thought they consumed. Focusing on portion size and learning how to judge it can be a leading way to get on track for weight loss.

Mindful eating can help you stick with portion size.

Mindful eating purposefully slows your consumption of food. You take time to savor the flavor, feel the texture and chew more. It’s about eating slower and allowing your stomach to send the message of being full to your brain sooner, before you overeat. In New York, everything is fast-paced, including meals. When you slow down and savor each bite, you’ll eat less. You’ll be more likely to stick with portion size and save the rest of the meal for a second one later. The two work together to make weight loss far easier. Being more aware of what you eat and learning to savor each bite can help prevent mindless eating. Mindless eating includes those few M&Ms you grabbed as you passed the candy dish or eating the last bits of casserole left in the pan.

  • People who overeat often don’t like food. People who really love food savor it and enjoy every moment. You’ll eat less and enjoy it more when you practice mindful eating.
  • Play visual tricks to encourage portion control. Use smaller plates and fill most of the plate with salad and vegetables, leaving little room for higher-calorie foods.
  • When you understand portion size, you’ll use it to guide you to eating foods more filling. Instead of 1/4 cup of fruit juice, opt for a half cup of cut-up fruit or the whole fruit.
  • Mindful eating also aids digestion. Much digestion takes place in the mouth. The longer you chew, the less work the rest of your digestive tract has to do. It can help reduce gassiness and bloating.

For more information, contact us today at UpFit Training Academy

Fit shaming, ever heard of it?

Fit shaming, ever heard of it?

Obesity is killing us! Stop the fat shaming!

How about Fit Shaming?

You ever heard of it?

“Jeez you’re so skinny, you have to eat more. ”

“Just have a cookie man.”

Yeah these are things that have been said to me, as I sit at a normal (albeit a lower than average body fat percentage #shredlife), a normal BMI (body mass index or height to weight ratio), and probably taking in more calories than said shamer.


Shred Life


“That girl looks so silly.”
As an overweight girl tries to figure out how to follow along with a youtube dance video.

“What the hell is that guy doin?”
As the baby boomer gentlemen who has never exercised is attempting to do kettlebell swings for the first time.

Things I’ve heard in commercial gym settings.




The biggest reason we might die as per the newest research is not that we’re fat, its that we don’t MOVE.

“Findings from a recent meta-analysis suggest that poor cardiorespiratory fitness is an independent and a better predictor of mortality than obesity, and that the risk for all-cause and cardiovascular mortality is higher in individuals with normal body mass index (BMI) and poor physical fitness, compared with individuals with high BMI and good physical fitness (Silverman and Duester, 2014).”

Fit shaming, ever heard of it?

– Your Fitness Liason

Paul W. Park Co-founder/Owner

UpFit Training Academy

When Exercise Is NOT Good For You

When Exercise Is NOT Good For You


The ability to bounce back.

To learn from our mistakes.

Our bodies ability to build bone density with weight lifting.

Our immune system’s natural way of vaccinating us against diseases.

It’s what makes the human being so resilient.

More specifically anti-fragile.

As Nassim Taleb explains in his book “Antifragile”, antifragility is better than resiliency, because it allows for gain from stressful events.

We have the awesome ability to get better and stronger, physically and emotionally after recovering from stressful events.

Our hardships develop our character. As does exercise for our physical bodies. As does going outside playing and rolling around in the dirt as a kid fortifying our immune systems as adults.

We have that ability, but we’re not bulletproof, there’s a Goldilocks zone. Where the soup is not too hot, not too cold, but just right.

Are we getting enough SLEEP? Are we eating nutrient dense foods? Hydrated? Are we over-stressed from our demanding bosses, bills, relationships? People forget that stress is not just a mood but a physiological response.

Stress is not a mental thing that can be wished away but a physical part of your being at any given moment.

That’s why we ask these questions to new clients during our initial UpFit Assessment. Because we might need to dial back the first week.

There’s been more times than I can count as a young ambitious coach when I put new clients through hard workouts their first day. No matter how much sleep they got, no matter their fitness level, never asking how they were feeling.

2 days later they would text me saying they’re sick, and can’t make the next workout.

80% of the time I would never see them again.

We forget exercise is inherently a stress as well. And to an unfit, over-stressed, and under-slept trainee it can put them into the too hot “goldilocks” zone where you end up burning your tongue.

Bring out those anti fragile capabilities of our body. As we become more fit, our physical anti fragile abilities will fortify. Just make sure you’re hydrating, prioritizing your sleep, and telling your boss to shove it.

-Coach Paul is a master trainer and co-owner of Upfit Academy – Small Group Fitness and Personal Training Specialists proximal to Midtown NYC.