The 5 approaches that ill talk about today actually work for weight loss without you having to stress all day about how much you’re eating and without following a super strict plan.
For some people, a super strict plan works very well in the beginning but even for the most iron-willed people, a super strict super restrictive diet plan will only work for so long before your Cravings get the best of you.
So everyone eventually has to transition to something a little less time-consuming and stressful.
The first thing you can do to lose weight without trying is to start with something simple like portioning out your meals using only your hands.
Even though there’s no way to give a definitive guide for everyone because everyone would have different portions based on their weight I could give you a general guideline using your hands.
Because the good thing with your hands is that if you weigh more, usually your hands are bigger and if you weigh less usually your hands are smaller.
So all you would have to do would be make sure that you have about a palm all the way up to a palm and a half of lean protein in every one of your meals and by the way we’re looking at about 3 to 4 meals a day.
Then have about 1 to 2 cupped hands of cooked complex carbs per meal depending on your weight.
With each meal, you’ll also have a fist of vegetables. And then spread out about 2 tablespoons or 2 servings of fat for the whole day.
So like I said this simple plan is based on three to four meals a day, but you can combine some of those portions to eat less frequently if you only want to have like two or three meals.
The plan does not call for any calorie counting or weighing your food, but it’s very effective for people that want to lose weight in a very low-stress way.
Again you would be having a total of about four to six palms of protein for the whole day.
About one to two cups of rice for the whole day, four fists of veggies, and two tablespoons of fat.
Simple enough. The second way that I want to talk about is intermittent fasting. If you don’t know about intermittent fasting it essentially involves an 8-hour feeding window and a sixteen-hour fast.
Meaning you can only eat for a certain portion of the day depending on when you decide to place your eating window.
What most people do is they skip breakfast and they wait to have their first meal until around 1 o clock then once it’s past 9 o clock at night they won’t eat again until the next day at 1.
Then they just repeat that cycle. By only allowing yourself an 8-hour feeding window you’re decreasing the total amount of calories you can consume for the day without really thinking about it.
You’re not counting calories and you’re not following an eat this don’t eat that restrictive type of diet plan.
Of course, you can overeat within your 8 Hour feeding window but it’s a lot harder than being able to eat all day.
When you first start fasting it may be a little difficult to skip breakfast but that’s only because your body has its own schedule and it knows when you normally eat.
So at the times that you normally eat your body releases hunger hormones like ghrelin and without turning this into a boring science lesson,
the point is that your body will adapt to your new feeding schedule within a matter of a couple days maybe a week at the most.
The next method is one that I’ve coined the single-ingredient food method which I’ve been talking about for quite a while.
This one’s probably the stupidest simple one out of all of them and surprisingly it works very very well.
In fact, I find myself following this type of approach all the time. This is how it works, first of all, you only allow yourself to shop at the grocery store around the outside perimeter.
Meaning unless you’re going to get some seasonings or some rice or maybe some frozen vegetables you’re not walking inside the aisles instead of your sticking to the outside perimeter.
As you walk around this outside perimeter you’ll notice that almost all the food is fresh real food however every now and then you’ll see potato salads and bread along that outside aisles.
So the other rule to follow is to only allow yourself to grab Food made up of single ingredients.
Meaning if you come across some bananas you can grab those they have one ingredient.
If you come across some chicken or fish again you can grab it it’s one ingredient. Rice would just be rice sweet potatoes would just be sweet potatoes broccoli would just be broccoli.
The Only Rule you have to follow when doing the single ingredient food method is make sure there are protein
and at least a cup of vegetables in every one of your meals and before you start chowing away at your meal you have to eat the cup of vegetables first.
Other than that there are no restrictions. And that’s it it’s literally that simple now you can make whatever meals you want out of these single-ingredient Foods
and I’m willing to bet that if you actually do it you’re gonna lose weight and here’s why.
Single-ingredient foods that come from real and natural food sources are naturally filling for the number of calories that they provide.
Not only that your body is very good at processing real natural food as opposed to processed foods.
Your body is not going to treat brown rice and Cheez-Its or pasta or bread on the Shelf it’s not going to treat these carbs the same.
Again start each meal with your cup of vegetables then move on to your protein and carbs and make sure all the sources are natural single ingredients.
I know this might sound too easy and too good to be true and that’s because most people will have their single-ingredient foods and they’ll also have a ton of junk food as well.
As long as you actually are consistent with it I promise you you’re going to be slimming down like crazy like I said I do this method all the time.
The fourth way and one of the simplest that I also enjoy doing are known as The Warrior Diet.
The Warrior Diet is an advanced form of fasting that is going to take some time to ease into.
after you master intermittent fasting you can try to cut down to only two meals a day.
And from there you could progress to The Warrior Diet which is where you’re only eating one meal a day at roughly the same time every day.
Now keep in mind this video is all about flexible dieting so if you get really hungry one of the days
and you have lunch instead of waiting until the end of the day to eat your meal it’s not the end of the world.
Keep in mind that fat loss doesn’t work based on hours and days it works based on totals.
So the body that you have right now is the total outcome of how you’ve been spending your past x amount of years.
don’t stress over the little things but the point of the Warrior Diet is to just have one big meal for the day.
You can have this meal for breakfast I usually prefer to have it before bed. Since you’re only eating once a day with The Warrior Diet does give you a lot more flexibility with the type of food that you can eat.
I don’t recommend it but you’ll probably even be able to get away with eating junk food since those are going to be your only calories for the day.
Like I said earlier your body adjusts to feeding and fasting schedules.
so when you first start The Warrior Diet even if you’ve already practiced with other forms of fasting you might feel like you have low energy and you’re definitely going to feel hungry.
However, I promise you this does go away over time. Your body will adapt.
Now The Warrior Diet is not for everyone if you get so hungry after holding out the whole day that you completely binge out believe it or not you can do some serious damage in one meal.
so don’t get indoctrinated by any one of these methods, in fact, you can combine multiple methods to make your weight loss process more flexible.
for example, if you normally do intermittent fasting but one of the days you completely pigged out on ice cream
before your fasting window ended you can skip more meals the next day and do one day of warrior dieting.Again your body burns fat based on totals.
The last and final method is one that I saved for last because it does involve a little more calorie counting and with that comes a little bit more stress.
it’s a method known as If It Fits Your Macros. with If It Fits Your Macros you would calculate your maintenance
and fat loss calories and you can do that using the calorie calculator that I have Linked UP Below in the description.
or if you want an even easier way to do it if you’re a man you can multiply your weight by 11 and if you’re a woman you can multiply your weight by 10.
Then from there, you would pick a macronutrient split that you would actually stick to. A very common split is a 40 percent protein 40 percent carbs and a twenty percent fat split.
but there are tons of ways that you can split up your Macros including high carb low carb ketogenic the list goes on and on.
Once you pick your macros all you would have to do would be record what you’re eating with an app like MyFitnessPal.The great thing about If It Fits Your Macros is that it allows flexibility with your food choices.
So if you have a ton of carbs left over at the end of the day you can fill in that void with some sweets.
Now again be sensible the majority of your diet should be real natural food and at the end of the day, you can use some leftover macros to satisfy some cravings.
That’s it I really hope this tip has helped you out. Right now I’m also running a free 6 week challenge where all you have to do to get it for free is actually commit to sticking to the plan
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