Week 5 of the Total Transformation Challenge

First, check out this article from the Center for Disease Control and Prevention:

How to Avoid Portion Size Pitfalls to Help Manage Your Weight


Now for the challenge:

Week 5 – Nutrition Goal: Control your portions

This week, you will focus on eating smaller portions to reduce caloric intake.

• When eating out at a restaurant with large portions, eat ½ of what you are served (unless it’s a cheat day). If it’s a fairly healthy meal, box the other half and eat it for lunch tomorrow. If it’s a not-so-healthy meal, leave it at the restaurant.

• When eating at home, fix an individual plate. Meats should be the smallest portion of your meal - about the size of the palm of your hand. Fill up on the veggies.

• Try not to eat when watching TV. If you’re hungry, opt for a small portion of fruit, raw veggies, or one 100 calorie pack. Never eat from the bag!

• Eat small snacks (fruits and veggies) between breakfast, lunch, and dinner to reduce overeating at mealtime.

• If you have a junk food emergency, allow yourself exactly one serving size. Eat that serving and no more. Tomorrow will be a better day! :-)

For more tips, check out this WebMD article…

Portion Control and Weight Loss


Everything carries over from previous weeks, except you are now limited to one (1) cheat day per week!


Week 5- Exercise Goal: Work out a minimum of 4 times per week.
This week, you will kick it up a notch and exercise 4 or more times a week for a minimum of 30 minutes. There are no restrictions on what exercise you perform. Enjoy!