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Practice THIS Habit To LOSE WEIGHT!

Habit 4 – Whole Foods, It’s What’s For Dinner…and the other meals too 😉

Where we have been.

Congrats on making it to Habit 4! You should have three habits established, you have learned to eat for the right reason, at the correct intervals, as well as learned how to eat just enough, not to much, not to little but just enough to lose weight and not sacrifice lean muscle/tissue as well as your sanity. Over the next two weeks you learn about Habit 4 – Whole Foods, It’s What’s For Dinner.

These are the key elements of Habit 4

1. Choose Whole Foods to eat as often as you can. If you Google Whole Food this is the definition you get ;-), “food that has been processed or refined as little as possible and is free from additives or other artificial substances.” In short, choose foods that look like they do in  the“wild” as much as possible.
2. Where to find Whole Foods? 90% of the time Whole Foods can be found on the perimeter of any grocery store. Think refrigerated items, produce, dairy, and meats.
3. As a general rule avoid buying things in boxes, foiled bags, or plastic trays. This kind of packaging normally means it is highly processed.
4. Check the ingredient list of the item in question. If it contains 5 or ingredients chances are it is processed and you should avoid it. This means you need to limit or better yet say, “no” to, chips and granola bars, say, “no” to protein bars with 20 plus ingredients and say, “yes” to Greek yogurt instead.

How/Why this Habit Works

Whole Foods are nutrient dense and provide both better quality of calories as well as fewer quantity of calories when compared to processed foods. This means you can eat more Whole Foods and feel fuller quicker while at the same time eating fewer calories.

If you goal is weight loss and fat loss this is a HUGE WIN!

Think of it this way. What would be easier to eat? 3 cups of potato chips or 3 cups of broccoli? 3 cups of pasta or 3 cups of lettuce? Obviously the potato chips and pasta, it fact it wouldn’t even be that hard. The broccoli on the other hand would be a battle, I doubt few people could even eat that much broccoli. Plus the calorie difference between chips and broccoli is mind blowing!

3 cups of broccoli has 90 calories on average.

Compare that with…

3 cups of potato chips at 410 calories and you are looking at a 320 calorie difference!

Take a guess which one is going to make you feel filler, provide quality nutrients, and help you lose weight?=

Additionally, eating Whole Foods helps our appetite/satisfaction system regulate how much we are eating. It is not easy to mindlessly eat broccoli, it is however super easy to mindlessly eat chips. When we eat Whole Foods our body and mind have an easier time telling us to stop. Which helps us stop eating once we have had enough. One of the reasons for this is Whole Foods take more time and effort for you to consume and for your body to digest.

What is going to be better for you and make you feel fuller? Eating three apples or drinking the same amount of calories of processed “Apple juice.” Obviously eating three apples. And once again, who is really going to be able to eat three apples?

I hope this makes sense 😉 and I don’t want to overwhelm you.

Over the next 2 weeks I want you to try and eliminate 80% – 90% of the processed food you eat with Whole Foods instead. You will be amazed at how much better you feel and you will mostly likely be happy with the amount of weight loss as well.

This habit in my opinion is easier than Habit 3…assuming you shop and plan for it. Don’t keep crap in your house or you will cave ;-). 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

Continue Habit  3 – The Little Bear Rule – Eat Enough, No More, No Less.

Develop/Practice Habit 4 – Whole Foods, It’s What’s For Dinner…and the other meals too 😉

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 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
Whole Foods

 

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
Whole Foods

 

Go be awesome!

KELLEN LAKE – Eating Whole Foods Since Leaving College 😉

PS – Want some help or have questions? Let me know, I would love to hear from you 😉