Part 5: 3 Ways to Lose Fat, One simple, One hard, One brainless ;-)
Welcome to WEEK 5!
Below are three systems/ways to lose weight. This is a 12 part series. If you are new, go back review Post One so you can choose which system best suits you. Click here to visit Post 1. (or copy and paste this link: https://winstonsalem.justyoufitness.com/2-fat-loss-systems-a-weeks-worth-of-meals/ )
SYSTEM 1 – HABIT BASED!
Habit 3 – The Little Bear Rule – Eat Enough, No More, No Less.
Where we have been.
So far you should be practicing two habits. You should have developed the ability to eat for the right reason as well as eat at the correct intervals. Now you will learn how to eat enough, not to much, not to little, but just enough to lose weight and not sacrifice lean muscle/tissue as well as your sanity.
Where we are going: Key elements of this Habit.
Habit 3 is geared for you to learn to eat the right amount of food without having to track it, measure it, and all those other tedious things so many diets require of you (like the 12 Week Fitness Model Fat-Loss System below, lol ;-). This habit builds on top of the precious two. So…if you have not mastered the other two yet, don’t start this one. Wait until you are 90% over the course of two weeks before you add Habit 3. For Habit 3 you will learn to stop eating once your body has had enough, easier said than done. There is a “Happy Middle Place” and your body actually has a system to help you find this “Happy” place, but so many of us pay no attention to it and ignore it.
With that said, these are the 4 Key elements of Habit 3
- Eat until you are satisfied…but NOT Stuffed, and NOT still hungry. The goal is to eat enough so that you are hungry 20 to 40 minutes before your next meal (Habit 2) which is likely 4 to 5 hours away.
- Do not eat miniature meals, 3 meals (possibly 4) no snacking (Habit 1).
- Eat enough so you do not feel any hunger, but not too much so that you feel a little bloated, stuffed, heavy, or have pressure in your middle.
- If you aren’t losing weight, stop eating three bites before you normally would. Yes, three bites can make the difference. If you still aren’t losing weight, reduce your bites once again by three. Don’t think this will work? It’s like going from eating 10 chicken nuggets (245 calories) to eating 7 nuggets (172). Do that at all three meals (eat three less bites) and you will reduce your caloric intake by 200 to 300 calories a day. Which will likely result in a pound of weight loss or more in the course of a week.
This Habit Focuses On You Learning To Eat The RIGHT amount
Believe it out not, your body has a system in place that is designed to tell you when you have had enough, not to much, not to little. The main problem is that we have trained our minds and bodies to ignore this system. As such, we need to reteach ourselves what it means to be the “Little Bear” and Eat Enough, no more, no less. Once you develop this habit, it will help you put down the fork and drop inches.
This habit will keep you on track! How many times have you dieted before and then binged? My hand is raised! I am sure yours is as well. As we binged we suppressed the feeling of guilt and shame…even though we knew we would feel them with a vengeance once we stopped and got back on the scale. Those extra calories we ate were not going to make us feel better, look better, and they definitely were not aligned with our goals of losing fat. However, once you master this habit, you won’t have to worry about bingeing because you will have become “one” with your God given bodily system that tells you, “Hey, I have had enough.”
I won’t lie, this habit is hard, but so important to develop if you are wanting to lose weight and keep it off. With that said follow the action steps below.
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
Develop/Practice 3 – The Little Bear Rule – Eat Enough, No More, No Less.
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 in two weeks :-).
| Habit Week 1-2 | 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 |
| Habit Week 1-2 | 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 |
SYSTEM 2 – Leanest People in the WORLD!
12 Week Fitness Model Fat Loss System: What the leanest people in the world do.
Finally! On to Phase 2!
During Phase 2, Weeks 5 – 8 you will change your macros from 40% Carbs, 40% Protein, and 20% Fat to 30% Carbs, 50% Protein, and 20% Fat.
If you don’t remember how to do that see the cheat sheet below:
- Open your MyFitnessPal App
- Click at the top left hand side of your device. You should get a screen that lists, “Explore Premium, Shop Fitness Gear, etc…” Go down and click, “Goals.”
- Once in Goals, click, “Calorie and Macronutrient Goals”
- Then…Change your calorie goal if needed.
- Then…reset the Carb, Protein, and Fat Percentages to correlate with the Phase you are currently in (See below for Percentages)
Phase 2 (Week 5 – 8):
Carbs 30%
Protein, 50%
Fat 20%
Use The Charts Below to Create Your Daily Meals. Choose These Carbs To Eat and Input Them Into Template Below While in Phase 2
| Starchy Complex Carbs (Stary veggies and whole grains) | Fibrous Complex Carbs (non starchy veggies and leafy greens) | Natural Simple Carbs (fruit) |
| Potatoes | Broccoli | Apples, applesauce |
| Yams | Spinach | Bananas |
| Sweet potatoes | Asparagus | Blueberries |
| Oatmeal | Cucumber | Raspberries |
| Beans | Tomatoes | Strawberries |
| Brown rice | Cauliflower | Blackberries |
| Lentils | Brussels sprouts | Nectarines |
| Chickpeas (garbanzos) | Celery | Plums |
| Black-eyed peas | Onions, scallions, leeks | Peaches |
| Green peas | Bell peppers (green or red) | Pears |
| Corn | Cabbage, bok choy | Grapefruit |
| Pumpkin | Kale | Oranges |
| Barely | Mushrooms | Watermelon |
| Winter squash | Eggplant | Pineapple |
| Quinoa | Zucchini | Cherries |
| Millet | String beans, green beans | Kiwifruit |
| 100% whole grain bread, cereal, and pasta | Lettuce and leafy salad greens | Melon/cantaloupe |
| All other whole grains and starchy vegetables | All other non starchy veggies and greens | All other fruits (dried fruits in limited quantities) |
Choose These Lean Proteins, Healthy Fats, and Dairy to Eat While in Phase 2
| Lean Proteins | Healthy Fats | Dairy (Nonfat or Low-Fat) |
| Chicken Breast | Fish oil (supplement) | Milk |
| Turkey Breast | Flax oil (supplement) | Cheese |
| Lean Beef | Olive oil, extra virgin | Cottage Cheese |
| Fish | Nuts | Yogurt |
| Shellfish | Nut butters | Greek yogurt |
| Eggs and egg whites | Seeds | |
| Lean pork | Avocado | |
| Bison, venison, and other gam meats | Coconut | |
| Protein powder (supplement) |
How to Create Meals In Phase 2
- Step 1: Choose a lean protein for every meal.
- Step 2: Choose a starchy carb and reduce it by about ¾ from phase 1 for every meal.
- Step 3: Choose a fibrous carb for every meal.
- Step 4: Add healthy fats into some meals as needed to reach your daily goal. (Most often you will not need to add fats).
Meal Plan Template For Phases 2
| Meal | Lean Protein | Starchy Carb | Fibrous Carb (or Fruit) |
| Meal 1/Time:_____ | Scrambled eggs (2 whole, 3 eggs whites) | Whole Wheat Toast – 1 slice | Spinach, Mushrooms, Orange |
| Meal 2/Time:_____ | Whey vanilla protein – 1.5 scoops | Oatmeal ¾ cups | Banana – 1 |
| Meal 3/Time:_____ | Chicken breast – 8 oz | Baked potato – 6 oz | Green salad with cucumber and tomato – 3 cups
Olive oil and balsamic dressing – 2 tbsp. |
| Meal 4/Time:_____ | Salmon – 5 oz | None | Asparagus – 6 oz. |
| Meal 5/Time:_____ | Lean beef – 6 oz | None | Broccoli – 1.5 cups |
A General Template For Phase 2
| Meal | Lean Protein | Starchy Carb | Fibrous Carb (or Fruit) |
| Meal 1/Time:_____ | Full serving | Full serving | Full serving |
| Meal 2/Time:_____ | Full serving | Full serving | Full serving |
| Meal 3/Time:_____ | Full serving | Full Serving or smaller | Full serving |
| Meal 4/Time:_____ | Full serving | None | Full serving |
| Meal 5/Time:_____ | Full serving | None | Full serving |
If you would like to know more or start from the beginning click the link below and follow the 6 Steps outlined.
Action Steps: Click here to follow the Steps outlined below from Post 1.
STEP 1: Planning Your Destination: Answer these questions and be real.
STEP 2: Download MyFitnessPal and I will show you how to set it up properly.
STEP 3: Setting Up MyFitnessPal and Figuring Out How Much To Eat.
STEP 4: Understand The Meal Plan Guidelines for Phase 1
STEP 5: Use The Charts to Create Your Daily Meals.
STEP 6: General Eating Guidelines
SYSTEM 3: Weeks Worth of Weight Loss Meals
Just Tell Me What To Eat…Give me a Meal Plan.
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
WEEK 5
Day 29
Breakfast
Brain Buster Smoothie (see recipe)
Lunch
Albacore Lettuce Wraps (see recipe)
Dinner
Baked Catfish and Mint Cabbage Salad (see recipe)
Day 30
Breakfast
Power Skillet (see recipe)
Lunch
Best Chicken Salad (see recipe)
Dinner
Baked Veggie And Chicken Skewers (see recipe)
Day 31
Breakfast
Ingredients:
15 almonds
2 whole eggs + ½ cup whites
1 tbsp of coconut oil
1 cup of blueberries
Directions
Scramble the eggs using the coconut oil. Have the almonds and blueberries on the side.
Lunch
Ingredients
Dijon Almond Crusted Salmon (see recipe)
Large green salad with vegetables of choice
½ cup of cooked sweet potato
½ tbsp of Extra Virgin Olive Oil
½ tbsp of Apple Cider Vinegar
Directions
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.
Dinner
Slow Cooking Pork Loin (see recipe)
Butternut Squash Soup (see recipe)
1 cup steamed broccoli
Directions
Enjoy the broccoli as a side dish with the pork loin or mixed into the soup.
Day 31
Breakfast
Creamy Chocolate Shake (see recipe)
Lunch
Ingredients
4 ounces of chicken, cooked with seasonings
Grapefruit & Avocado Salad (see recipe)
Directions
Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad.
Dinner
4 ounces of ground turkey, browned
2 cups of raw coleslaw mix
1 cup of broccoli
15 walnuts, chopped
1 tbsp sesame seed oil
1 cup medium salsa
Directions
Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top.
Day 33
Breakfast
1 cup of plain Greek Yogurt
1 cup of mixed berries
2 tbsp of shredded coconut
1 tbsp of chopped raw almonds
Directions
Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
1 cup of blueberries
Directions
Have the blueberries on the side of the salad.
Dinner
Ingredients
Curried Fish & Vegetables (see recipe)
Cauliflower Mash (see recipe)
Day 34
Breakfast
Ingredients
Eggs with Avocado & Salsa (see recipe)
1 cup of berries
Directions
Enjoy the berries on the side of the Eggs with Avocado & Salsa
Lunch
Ingredients
Shrimp Cakes (see recipe)
2 cups of spinach
½ cup cherry tomatoes, chopped
½ cup cucumber, chopped
½ cup red pepper, sliced
1 ounce goat cheese, crumbled
1 tbsp Apple Cider Vinegar
Directions
Combine all salad ingredients together. Pour Apple Cider Vinegar and mix in. Sprinkle goat cheese on top.
Dinner
Ingredients
Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)
Directions
Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli
Day 35
Breakfast
Ingredients
1 serving Breakfast Smoothie (see recipe)
Directions
Add more ice if desired.
Lunch
Ingredients
4 oz turkey burger (see recipe)
Large Portobello mushroom, grilled (instead of bun)
1 cup coleslaw (see recipe)
1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw
* use Dijon mustard and sliced onions, tomatoes and lettuce as toppings
Directions
Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Now go be Awesome!
KELLEN LAKE
