Want to look leaner and feel fuller? Practice Habit 7 ;-)!
SYSTEM 1 – HABIT BASED!
Habit 7 – Eat At Least One Fist Portion Of Protein
Want to look leaner and feel fuller? Practice Habit 7 ;-)!
Where we have been.
You should have 6 habits established, you have learned to eat for the right reason, at 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, you have discovered the weight loss “miracle” of getting rid of liquid calories and now you will unearth why eating at least one fist size portion of protein will make you look learner and feel fuller ;-)!
What I Want You To Do
I want you to eat one fist-sized portion of protein, which comes out to be about 4 – 6 ounces, at every meal. And if you remember Habit 1, you should only be eating three or four meals per day…no snacking.
A fist sizes portion of protein generally comes out to be about 30 to 40 grams of protein. This gets you close to at least 30% of your total calories coming from protein.
This is ideal because research has shown time and time again that if you consume at least 30% of your calories coming from protein you’re going to feel fuller and look leaner. All that means is you’re going to get thinner faster and feel fuller doing it :-).
Also…be careful, just because I’m telling you to eat more protein than you’re probably used to, this isn’t a license to overeat and ignore habit two. Don’t wait till the very end of your meal to eat your protein and stuff yourself. This will only result in weight gain because of the excess calories.
It’s generally best to eat your protein at the beginning of your meal along side your two to three cups of vegetables :-). If you need to leave anything out because you feel full it should be from simple carbohydrates like bread, pasta, or whole grains.
Also, most people, for whatever reason, generally eat too little protein at breakfast and too much at dinner. For breakfast most people only eat about 10 – 20 grams at best. And for dinner they normal stuff themselves with at least 50 grams of protein. It’s much better on your body in regards for weight loss if you try to even that out and consistently have 30 to 40 grams at each of your meals.
Like I said before, just because I’m telling you to eat protein it doesn’t mean it’s calorie-free. If you eat too much of a good thing it still has calories in it. If you overeat…you won’t lose weight. So if you stop losing weight, you should probably cut back on the amount of protein you’re eating assuming you’re following all the other habits that we’ve covered so far :-).
Next week we’ll dive into how and why this works, but for now I just want you to focus on practicing and developing habit 7, which is to eat at least one fist size portion of protein for 3 to 4 meals.
To Recap Habit 7…Eat A FIST SIZED PORTION OF PROTEIN ;-).
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.
Continue Habit 6 – Don’t Drink Liquid Calories!
Develop and Practice Habit 7 – Eat One Fist Sizes Portion of Protein At Each Meal.
If you would like to review the other habits visit Post One by clicking here. Or copy and paste 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 | |||||||
| Fist Sized Portion of Protein |
| 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 | |||||||
| Fist Sized Portion of Protein |
Go be awesome!
KELLEN LAKE – Can you fit your fist in your mouth ;-)?
PS – What is your favorite form of protein? Mine is beef steak ;-)!
