Three Systems For Fat Loss – Part 4
Welcome to WEEK 4! Below are three systems/ways to lose weight. This is a 12 series. So we are almost a quarter of the way there. 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 3.7% body fat, went from a weight of 232 to 221.6, I have lost a total of 10.4 lbs of fat and have actually gained .34 lbs of lean tissue. Needles to say…that is pretty is AWESOME! I hope you have a great week.
SYSTEM 1 – HABIT BASED!
Habit 2 – Become the Master of Your Hunger, wait until you have been hungry for at least 20 – 40 minutes before you eat.
I quick reminder of the four key elements of this Habit:
- Real hunger builds up and may come and go before it is a steady sensation.
- Fake hunger generally only last 20 to 40 minutes. DON’T CAVE!
- If you aren’t sure whether you’re feeling really hungry I want you to wait at least 20 to 40 minutes before you eat anything.
- This Habit should build on top of Habit 1. You should eat just enough so that you are hungry for 20 – 40 minutes before your next meal.
Feeling Hungry is OK! So don’t FREAK out!
Is feeling tired a sign that you may keel over and pass out?
No, it simply means you are tired and in need of rest. In the same way hunger is a simple signal your body uses to remind you that it’s ready to eat.
However…how often DO YOU REALLY eat because you are hungry?
I guess not very often. In fact I believe most people eat to “prevent” from becoming hungry, which normally translates into “preventing” them from losing weight also. This is a terrible practice, both physically and mentally.
Becoming hungry is actually a good thing and becoming hungry should reassure you that you are on the correct weight loss path. The inverse is also true, if you aren’t hungry 20 to 40 minutes before your next scheduled meal…chances are pretty high you overate previously. Don’t get upset and dwell on it, just note your mistake and correct it…by eating less!
Simple, not easy.
As Georgie Fear puts it, “Mastering hunger involves learning just how hungry you should feel and when. After all, hunger is a normal, healthy signal from the body, and we can’t avoid it altogether and still lose fat.” I couldn’t agree more, to lose the spare tire you are going to have to feel “pains of hunger.” So, like I said, don’t freak out.
If you aren’t feeling some hunger pains, you probably aren’t losing any weight either. Coincidence? I think not…!
All that being said, you should only feel hungry for 20 – 40 minutes before your one of your three or four meals. Not the entire day, eat to little and you will screw up your metabolism.
Also, hunger is a belly centric feeling! It is not a headache, sleepiness, or a “feeling” like a need to munch on something. You feel hunger in your stomach, it is a deep empty bottom feeling. Don’t let your mind and fake hunger cause you to overeat.
ACTION STEPS:
Continue Habit 1 – Eat 3 or 4 Meals per day WITHOUT SNACKING!
DEVELOP/Practice Habit 2 – Wait 20 – 40 minutes after you feel hungry before you eat
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 |
| 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 |
SYSTEM 2 – Leanest People in the WORLD!
12 Week Fitness Model Fat Loss System: What the leanest people in the world do.
One of the things the leanest people in the world do is they – Avoid Extreme Diets and You Should Too!
Extreme Diets increase hunger and cravings. A little hunger is normal (like in habit 2 above), but when you go on an extreme low calorie diets you become so hungry you are willing to eat your own young. This is simply a miserable existence. Being hungry for 20 to 40 minutes before you eat is normal practice but being crazy hungry for almost every waking minute is not. For most people this is not sustainable.
Extreme Diets slow down the amount of calories you burn while at rest. The fancy term for this is Metabolic rate. When you lose weight your metabolic rate drops because you have become smaller, you don’t burn as much energy as before. If you are on an extreme diet low in calories you will quickly slow down your metabolic rate which at best means lots of plateaus, at worst you get frustrated and quit. Obviously neither one is ideal.
Extreme Diets result in muscle loss. If you are dieting and you are not practicing some sort of weight training at least 30 to 50 percent of your weight loss is from muscle…lean tissue…the stuff you want to keep to look toned, lean, etc… I will also tack this on, if your protein intake is low you will lose even more lean tissue and your body will retain more fat. Don’t become skinny fat!
Extreme Diets make you tired and decreases your performance when working out (and no, this is not Cialis plug). If you wake up and you already feel defeated and run down like you just completed a 70 hour week chances are your diet system is off. What makes this practice worse is you normally end up skipping you workout, which means you lose more muscle, which means you retain more fat, and the vicious cycle continues.
Few other reasons Extreme Diets suck and the leanest people in the world avoid them. They slow down your hormones in your thyroid, they slow down your hormone leptin (starvation hormone), negatively affects your cortisol hormone by increasing it, and lastly causes your muscle building hormone testosterone to decrease.
Needless to say, all the above are reasons to NOT GO ON AN EXTREME DIET!
If you would like to know more about 12 Week Fitness Model Fat Loss System 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 4
Day 22
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 23
Breakfast
Ingredients
Sausage Stir-Fry Breakfast (see recipe)
1 cup of mixed fruit
Directions
Prepare the recipe according to the instructions. Enjoy with fruit on the side.
Lunch
Ingredients
Mexican Salad (see recipe)
Directions
Prepare Mexican Salad recipe according to instructions.
Dinner
Braised Cabbage & Sausage (see recipe)
Large green salad
1 tbsp Apple Cider Vinegar
Directions
Prepare recipe according to instructions. Make large green salad with a kale, romaine and spinach. Add in 1 cup of raw chopped vegetables. Top with Apple Cider Vinegar.
Day 24
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.
Day 25
Breakfast
Ingredients
Fruit Salad with Cinnamon (see recipe)
2 slices of bacon, cooked
Directions
Prepare the fruit salad with cinnamon according to the recipe. Enjoy with the bacon on the side.
Lunch
Ingredients
4 ounces of light tuna (less Mercury) packed in water
2 large handfuls of spinach
1 tomato, cut into chunks
2 pieces of bacon, cooked and crumbled
1 tbsp of Apple Cider Vinegar
Directions
In a large bowl mix all ingredients in and top with Apple Cider Vinegar for 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 26
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle Parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Prepare the recipe according to the instructions.
Day 27
Breakfast
Ingredients
Low Carb Green Smoothie
½ cup Greek Yogurt
Directions
Prepare the Low Carb Green Smoothie according to the recipe. Enjoy with the Greek yogurt on the side or mixed into the smoothie.
Lunch
3 Grilled shrimp and veggies on a stick (see recipe)
Avocado Salsa (see recipe)
Directions
Make the recipes according to the instructions
Dinner
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.
Day 28
Breakfast
Ingredients
Smoked Salmon Scrambled Eggs (see recipe)
1 small grapefruit
Directions
Prepare the recipe according to the instructions. Have the grapefruit on the side.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
Directions
Prepare the Chicken Waldorf Salad according to the instructions
Dinner
Ingredients
Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)
Directions
Prepare the Ginger Beef & Broccoli and the Cauliflower Mash according to the instructions.
Go be AWESOME!
KELLEN LAKE – Getting closer to my abs for the summer :-).
