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Serving Size

Serving Size

Tiffany

1 Creator

1 Creator

Serving Size is a podcast for anyone who wants to lose weight. Tiffany, the host, has given herself one year to lose fifty pounds. Each episode, she researches a different weight loss-related topic and transforms the information into a simple blueprint anyone can follow to reach their weight loss goals. Join Tiffany as she transitions to a healthier lifestyle in her 40s and finally (fingers crossed) sheds her unwanted pounds.
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Top 10 Serving Size Episodes

Goodpods has curated a list of the 10 best Serving Size episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Serving Size for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Serving Size episode by adding your comments to the episode page.

Serving Size - Team Turtle

Team Turtle

Serving Size

play

09/28/21 • 21 min

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

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4 Listeners

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2 Comments

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Serving Size - Mardi Blah

Mardi Blah

Serving Size

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10/04/21 • 19 min

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

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4 Listeners

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1 Comment

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Serving Size - Hungry Thighs

Hungry Thighs

Serving Size

play

09/27/21 • 15 min

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

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4 Listeners

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3 Comments

3

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Serving Size - Intestinal Forty-tude
play

10/18/21 • 16 min

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

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3 Listeners

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Serving Size - Calorie Snob

Calorie Snob

Serving Size

play

10/11/21 • 17 min

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

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3 Listeners

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Serving Size - Wishful Shrinking

Wishful Shrinking

Serving Size

play

09/29/21 • 15 min

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

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3 Listeners

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1 Comment

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Serving Size - Belly Buttons

Belly Buttons

Serving Size

play

11/01/21 • 19 min

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

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2 Listeners

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1 Comment

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Serving Size - No, Weigh!

No, Weigh!

Serving Size

play

10/25/21 • 24 min

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

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2 Listeners

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1 Comment

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Serving Size - Season's Eating, Part 3
play

11/30/21 • 20 min

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

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Serving Size - Season's Eating, Part 1
play

11/08/21 • 16 min

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

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FAQ

What is the most popular episode on Serving Size?

The episode title 'Hungry Thighs' is the most popular.

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