Make It A Habit

Make It A HabitEATING EVERY 2-4 HOURS

How often do you eat each day?

On average… Somewhere around 3 times a day • with an added “see food” snacking pattern between meals

The 80/20 Rule

Applies to the nutrition & exercise formula for weight loss and improved health

80% of weight loss success is the result of habits in nutrition and eating

20% of success is the result of exercise habits

Research shows…

Eating every 2 – 4 hours is one of the most important strategies for improving health and body composition.

Why is this?

stimulate metabolism

balance blood sugar

maintain lean muscle mass while burning off extra fat

Make a plan

Consider:

How long are your days?

When do you wake up, and when do you go to sleep?

Let’s figure it out for YOU…

Remember, your day is different from your neighbor’s…and that is okay.

On average, 5 meals a day

For most people, eating every 2-4 hours ends up being about 5 times a day.

Let’s see what this will look like in YOUR schedule.

Planning…When do you wake up?

When do you leave for work?

When do you normally have lunch?

When are your workouts?

When do you have kids’ activities?

Weekdays versus weekends?

Common QuestionsDoes this mean 3 meals and 2 snacks each day?

No….think of every eating period as a meal.

One or two might be smaller than the others, but it is still a meal.

Each meal looks like:◦ Complete, lean protein (1 portion for women, 1-2 portions for men)

◦ Vegetables (2 servings at each meal)

◦ One serving of healthy fats

◦ Starchy carbohydrates (1 serving) only AFTER exercise

Do the portion sizes stay the same as we have discussed previously?

Yes! Portion sizes are the same for EACH meal.

Lean proteins: 1 open palm = 1 portion

Vegetables and fruits: 1 closed fist = 1 serving (2 servings at each meal)◦ One exception here: Leafy greens: 1 serving = 2 fists

Healthy fats: 1 serving = 1 thumb

Post-workout starchy carbohydrates: 1 serving = 1 cupped hand

How big should my meals be?

Everyone’s meal sizes will be a little different.

Follow the healthy habits and right portion sizes and you will be on-target!

Some foods may impact how you perceive the “size” of a meal.

Just always include:◦ Lean protein

◦ Vegetables

◦ Healthy fat

What happens if I miss a meal?

It is best NOT to miss a meal. However…..life happens!

If you end up missing a meal, don’t sweat it.

Just get back on track as soon as you can!

How do I fit these meals in during my busy day?

Advance meal preparation is a KEY strategy for success when adjusting to eating every 2-4 hours.

Purchase portable containers

Plan and prep your meals ahead of time

Use the schedule you designed earlier today to set up your plan of action.

If you know WHEN you are eating, and HOW you need to eat, then it becomes easier to package up your pre-made meals in advance so they are ready when YOU are.

Consider setting a regular alarm on your phone or watch to remind you about your new meal times…just to get into the habit initially!

Meal ideas…

Let’s brainstorm.

What are some meal options that don’t take too much advance planning, but will meet the healthy eating habits criteria?◦ Lean proteins

◦ Vegetables

◦ Healthy fats

Bottom line for weight loss and health:Healthy eating habits are exactly that…habits.

Habits are formed over time and with consistency.

Create your plan, put it into place, and be consistent.

Your body will very quickly adapt to increased meal frequency.

Your metabolism will be charged up and your body will become more efficient… using food for energy, fuel, and fat-burning!