Today is Wednesday.
Hump day.
And when it comes to dieting for fat loss … it’s THE day where you probably start to slide …
You start with the best of intentions on Monday. You’re fired up to “re-start” after the weekend and get things dialed in for the week.
Tuesday’s pretty good, too … but you’re a little less fired up … and you’re having to fight a few cravings.
Wednesday rolls around, and you REALLY want a few of those chips/candies/whatever “tickles your fancy”… and you crack. You’re off the diet. And you figure what the heck, you’re already off the plan, why eat healthy now? 🙂
… it continues through the weekend … until the next Monday, when you decide you’re going to get back on the wagon again … and the cycle continues …
This is a VERY common pattern. Don’t feel bad if it describes you 🙂 The whole point of this article is to let you know that there is hope! And that you CAN do something about it!
All you need are the FVT Rules of Lean Eating.
The FVT Rules of Lean Eating
1. Eat lean protein at every meal
Include a lean protein source at every meal. This could be poultry, fish, egg(s), yogurt, protein powder, etc.
2. Eat veggies and/or fruits at every meal
Your primary carbohydrate source should be veggies and/or fruits. Your goal is to include one of these at every meal as well.
3. Eat a “good” fat at every meal
Finish off each meal with a “dash” of good fat like nuts, seeds, olive oil, avocado, etc.
4. Minimize your starches and processed carbohydrates
Keep your intake of things like bread, pasta, crackers, etc. to a minimum. One or two servings per day MAX.
5. REALLY minimize your sugar intake
Rarely, if ever, eat sugar. Period.
6. Drink about half of your body weight in oz. of water per day
So if you weigh 150 pounds, you should shoot for about 75 oz. of water per day (nine or ten eight ounce glasses).
7. Follow the “90%” rule
This rule says that you need to be “on” with the seven rules 90% of the time to see progress.
For example, if you eat three times per day, seven days per week … no more than two of your meals can break these rules.
You CAN go off the plan everyone once in a while … it’s just what you do on a regular and consistent basis that will determine your ultimate results.
That’s it. Couldn’t be simpler … and if you follow these rules, I GUARANTEE you will lose fat, feel great, and reach your weight loss goals quickly and easily!
Oh – and if you want a done-for-you meal plan to follow for the next 30 days – one that follows my rules of lean eating, but that also tells you EXACTLY what to eat – check this out (it’s only 20 bucks for the next 36 hours):
=> 30 Day Rapid Fat Loss KB Solution (includes done-for-you meal plan)
Thanks, and talk soon –
Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach