top of page

Losing Weight by Portion Sizing Your Media

The truth is there are so much information on how to lose weight and to be completely honest, a lot of them will work done consistently over time will result in radical change. Being in this business for over 10 years there is one key principles in being successful in losing weight and keeping it down. Be HAPPY during the process. You have this ingredient in your fitness journey and you will be extremely successful in any goals that you set.

Food and exercise play a huge role in your results but it is not the only thing that effects the body. We consume this product everyday in fact the average American spends about 4 hours a day scrolling through media outlets like instagram, facebook, and the news. By moderating the amount of media time you spend, will significantly impact your ability to loss weight.

We don't necessary want you to be clueless when it comes to important news but once you get it, move on and start taking action steps that will move you closer to your goals.

Media is very similar to carbohydrates; consumed at the right amounts it can be beneficial but overconsumption can be extremely toxic to our bodies.

Why is media so toxic?

How often are you hearing happy news in these media outlets? What are the emotions that come to mind after reading or watching these contents? Are you happy afterwards or does it make you angry, scared, or anxious?

Some of the physiological effects of these emotions are shallow breathing, elevated heart rates, and poor postures. These emotions can weaken our immune system, result in cardiovascular damage, and over time can lead to increase in weight.

What does this have to do with me loosing weight?

Aside from waisting quality health time from being glued to the screen. These emotions lead to a release in cortisol which is responsible for an array of processes. Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release for maintenance of blood sugar levels. The end result of these actions can be an increase in appetite and can cause cravings for sweet, high-fat, and salty foods. Media can trigger these overeating habits which will hinder you as you further progress in your weight loss journey.

So coach how do I portion size my media intake?

First we need to bring awareness by checking on how much time you spend per day or per week on media consumption. What you can't track you can't measure. On most phones there is a screen time section you can check to see exactly how much media you are intaking daily or weekly.

From here you can set time restrictions on apps. Start by reducing your intake by half and eventually maybe even delete some apps that no longer serve your purpose. By reducing your intake in this area it will allow you to gain new time you can spend in doing things more aligned with your goals. Examples can be, more workout time, more food prep time, or more time on things that bring you joy.

Another great strategy is to remove your phone entirely on a specific day. For example on Sundays put my phone in a different room from 6am - 5pm every Sunday. If you disconnect for that time you are able to create connections in areas of your life can have drastic impact in your weight loss journey. You can connect with yourself by doing actions that fill your cup like; reading, enjoying a cup of coffee in silence, or make plans with friends.

Remember elephants don't bite but mosquitos do. It is always the little things that end up biting us the most. Change something small and if you need help figuring some of those out make sure to reach out to any of our amazing coaches in our locations or email us at for questions.

Stay Positive, Be Healthy, and Keep moving!

Coach Royce

36 views0 comments


bottom of page