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The Little Bear Rule – Discover how to eat just enough!

Welcome to WEEK 6!

Below is the Habit Based approach of losing 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/ )

Personal Update: I am following System 2 – The 12 Week Fitness Model Fat Loss System. I am a week ahead of you all and currently I have lost 5.2% body fat, went from a weight of 232 to 218.6, I have lost a total of 14.64lbs of fat and have actually gained 1.24 lbs of lean tissue.

SYSTEM 1 – HABIT BASED!

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

Where we have been.

You should have two habits established, you have learned to eat for the right reason as well as eat at the correct intervals. Now you are one week into learning 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.

These are the four key elements of Habit 3

1. Eat until you are satisfied…but NOT Stuffed, 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.
2. Do not eat miniature meals, 3 meals (possibly 4) no snacking (Habit 1).
3. You 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.
4. 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 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 and you will reduce your caloric intake by 200 to 300 calories in a day. Which will likely result in a pound of weight loss or more in the course of a week.

How this Habit Works

The whole point of this habit is relearning what ‘Satisfied” SHOULD feel like so you don’t over eat. As Georgie Fear puts it, “Eating slowly, savoring each mouthful, taking small bites and chewing food thoroughly will all help you identify the feelings and sensations that occur as you eat and to recognize when you’re getting satisfied.” If you develop this habit you will never have to worry to about overeating again because you will retrain your body to know when it has had enough.

Here are some helpful tips:

Eat Slowly – Aim for 15 to 20 bites per spoon/forkful.

Take smaller bites then normal.

Put your utensils down while you chew. Don’t just shovel it in. Give your body and mind a chance to taste the food and register that is it eating. Shoot, talk with your family and/or friends.

Remember…Despite what mother said, it is ok to not eat everything on your plate! You can even serve yourself less.

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 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

 

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

Go be AWESOME!

KELLEN LAKE – The three little bears are still teaching us ;-).