12 Weeks No Diets, Week 3
Today we start week 3 of 12 Weeks No Diets!
To recap, here are the goals from the past two weeks.
- Eat when you’re hungry, Stop when you’re satisfied.
- Identify any mindless eating routines you may have, think of a different activity to work on breaking those routines.
- Drink at least 12 oz of water with each meal, and 8-12 oz of water between meals.
- When hungry, at at least one piece of fruit per day, and include veggies in some form (preferably fresh) for two meals.
Week 3 Goals:
This week we’ll be focusing on meal timing and portion control. These two really go hand in hand.
This can be so confusing. We’ve heard so many conflicting things. Eat six small meals per day, eat three meals and two snacks, don’t snack, don’t eat past 7 p.m., etc…. If we google “how many meals to eat per day” there will be tons of websites all with conflicting information. The bottom line is… it’s different for everyone. You have to do what works best for your body! You are responsible for setting your own rules. Some people work best eating many small meals per day, and others don’t. I know for me, three meals a day works with a snack or two when I’m hungry. I have friends that eat smaller portions several times per day, and that works for them. What I’m trying to say is don’t force something that doesn’t work. You have to listen to your body and eat when you’re hungry.
If you’re trying to follow a plan that makes you eat every 2-3 hours, but are never hungry, that could your bodies way of telling you not to eat. You want to feel a little hungry right before you eat. Not starving, but a comfortable hunger.
The body typically will ask for food every 3-5 hours depending on how big of a meal you ate last. I NEVER recommend going longer than 5 hours without eating. Keep an eye on the clock and be realistic. If you ate a cheeseburger and french fries and have the urge to eat again two hours later, that’s not real hunger. Be realistic. You know you just consumed a very high calorie meal, so you shouldn’t be feeling hungry. On the other hand, if you ate a smaller than normal breakfast and feel hunger 2.5-3 hours later, it makes sense to have a small snack to stretch yourself to lunch.
Watch your portions. This is a big one. The very first goal I set was “Eat when you’re hungry, stop when you’re satisfied.” Technically this should help us control our portions, but sometimes we need a little more help. When we cook for ourselves its relatively easy to serve ourselves the proper portion. I like to give the simple rule of using your hand as a tool. Protein should be the size and thickness of the palm of your hand. Carbs should be the size of your fist, fat should be the size of your thumb, and non starchy veggies are unlimited.
Portion control can be a little harder when we eat out. I’m a big fan of ordering what I really want. The key is to not eat it all. Always take your time when you eat. Only eat half of what’s served and take the rest home. Think about the “hand rule” and keep those portions in mind. If you’re going to a restaurant that has a dessert you love, order a light dish and split the dessert with your dinner mate, or, just order the dessert.
Goals for this week:
- Meal timing – keep an eye on the clock. Never go longer than 5 hours without eating, and be sure to ask yourself “Am I truly hungry?” before eating.
- Portion Control – use your hand to control your portion sizes. When eating out, make it a rule to order what you truly want, and eat only half of what’s served. Take the rest home of delicious leftovers.
Workout of the week:
No More Resolutions will run for 12 weeks along with No Diets in the New Year
There are beginner, intermediate, and advanced workouts for everyone! My favorite thing about these workouts is that they can be done at home!