How Doing This One Thing Will Help You Lose Weight EASILY
SYSTEM 1 – HABIT BASED!
Habit 6 – No Liquid Calories
Where we have been.
You should have five habits established, you have learned to eat for the right reason, at the correct intervals, learned how to eat just enough, discovered the joys of eating mainly unprocessed foods, have fallen in love with eating 2 – 3 cups of veggies at each meal and now… you will discover the weight loss “miracle” of getting rid of liquid calories.
How and Why this Habit Works
For the next two weeks and beyond, I want you to pay attention to how many liquid calories you consume on a daily basis. The simplest way to implement this habit is to just drink nothing but water or other calorie-free beverages. I know, it sounds almost too simple to be true :-). Others of you are freaking out thinking, “I hate water! There’s no way I’m going to survive!” Iif that is you, I want you to at least try to minimize the amount of calories that you drink. Instead of drinking 10 calorie heavy beverages a week, try to eliminate it to just five. However, the goal is to eventually get as close to zero calories drank (what is the correct term? 😉 as possible.
As I’ve said before, foods have more volume and they’re more solid. As such they make you feel more satisfied and full compared with liquid sources of calories. Solid food stays in your stomach longer, as well as activates your stretch receptors which tells your stomach to signal your brain that you’re full. This same thing happens when we eat unprocessed food, we feel fuller longer. Liquid calories, act a lot like processed foods, but they are even less satisfying and cause even more weight gain. Two great reasons to stop drinking your calories.
It’s no coincidence that the increase in liquid calorie consumption in the United States directly correlates to the rise of are populations waistline. By eliminating calories from liquids you’re going to help promote weight loss and improve your nutrition. Your risk for becoming obese will go down, the chances of you developing developing type 2 diabetes will decrease, and lastly this will decrease the chances of you suffering from cardiovascular disease. These are three huge reasons why you should seriously contemplate developing this habit.
This habit works because it eliminates a lot of calories that do almost next to nothing for you. If you drink 32 oz of soda, that equates to about 20% of your total calorie needs in a day! A 32 oz soda is roughly 400 calories. And it is going to have zero nutrition and zero impact when it comes to hunger. In the same way, if you want to be health conscious and say hey I’m going to drink fruit juice or milk, yes it’s a better option, but it still doesn’t give you as much nutrition and as much bang for your calories. You’re still going to be hungry, because you drink your calories… you didn’t eat them.
Think about it, if you have 16 oz of apple juice or even some sort of fancy coffee drink with cream and sugar you’re looking at 350 calories. For 350 calories you could have a whole plate of food which would make you feel fuller and promote more weight loss.
Plus, liquid calories digest quickly, which causes a spike in your blood sugar. This is less than ideal because it often causes cravings, inflammation, and facilitates the storage of body fat. Plus, even though you consumed 350 to 400 calories your body won’t really register those calories as “eaten,” you will still be hungry. Not a good place to be if your goal is weight loss.
To Recap This Habit…Don’t Drink Calories ;-).
The Following are your actions steps.
ACTION STEPS:
Continue Habit 1 – Eat 3 or 4 Meals per day WITHOUT SNACKING!
Continue Habit 2 – Wait 20 – 40 minutes after you feel hungry before you eat
Continue Habit 3 – The Little Bear Rule – Eat Enough, No More, No Less.
Continue Habit 4 – Whole Foods, It’s What’s For Dinner…and the other meals too 😉
Continue Habit 5 – Eat 2 – 3 Cups of Veggies at Each Meal.
Develop and Practice Habit 6 – Don’t Drink Liquid Calories!
If you would like to review the other habits visit Post One by clicking here. Or coping and pasting this link into your browers https://winstonsalem.justyoufitness.com/2-fat-loss-systems-a-weeks-worth-of-meals/
Make an accountability chart, like the one below, so you can see your progress. If you stick to the habit for an entire day. Mark an X on that day. If you average 90% over the course of two weeks. Then move on to the next habit, which I will share soon :-).
| Habit Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Eat 3-4 meals without snacking! | |||||||
| Wait 20 – 40 minutes | |||||||
| Eat Enough | |||||||
| Whole Foods | |||||||
| 2-3 Cups of Veggies | |||||||
| No Liquid Calories |
| Habit Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Eat 3-4 meals without snacking! | |||||||
| Wait 20 – 40 minutes | |||||||
| Eat Enough | |||||||
| Whole Foods | |||||||
| 2-3 Cups of Veggies | |||||||
| No Liquid Calories |
Go be awesome!
KELLEN LAKE – Hmmm…black coffer
PS. I will give some tips next week on how to live like this ;-).
