Serving Size

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 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 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

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