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How Liquid Calories Make You Fat And What You Can Do About It ;-)!

SYSTEM 1 – HABIT BASED SYSTEM FOR FAT LOSS!

Habit 6 – No Liquid Calories

Where we have been.

You should have five habits established, you have learned to eat for the right reason, eat 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.

Recap: How and Why this Habit Works

• 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 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!
• 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.

I just gave you 5 solid reasons why you should try and minimizing liquid calories…now I have a question ;-)!

How many calories do you consume just from drinking? Don’t feel bad if you have no clue, few people do. However, let me spoil the surprise it’s likely way more than you think…

For a lot of people these excess calories come in the form of coffee. Yes, that sacred brew that single handedly keeps America running.  So, before you start complaining about not losing weight I want you to think about how much milk, cream, and or sugar you use in your coffee. Especially if you have several cups a day. The calories are just stacking up.

No wonder you aren’t losing weight.

Now I get it. You would rather be fat then have to give up your coffee, but before you give up. Here are some ideas you can try.

The best way to start losing some weight is to measure exactly how much milk or cream or sugar you’re putting in your coffee and then slowly reduce it.

Or if you’re like, “I like my coffee the way I like my coffee!” If that describes you, than I suggest you just drink less coffee. Try to drink half as much as you normally would. For some people that alone will cut out 400 to 800 calories a day!!!  

Whatever you do find a way that’s the most comfortable for you and start practicing and implementing it now. Knowledge without action is useless.

So, with sugar on top, please remember these four things.

• Calories in beverages count and they add up…quickly.
• You can do lots of things right and stay on track and count your calories but if you aren’t documenting those hidden calories that come in the form of liquid calories you won’t lose weight.
• If you can’t find a low-calorie alternative to something that you truly enjoy. Remember, you can always decrease the portion size and just have the original.
• You don’t have to have zero liquid calories to lose weight, but it will help ;-). If you can’t do without liquid calories just try to eliminate them as much as you can or reduce them by half if not more.

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 – Calling you to drink less 😉