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Ep. 32: Foundation for success

It's a new year! In the first episode of 2022 I'm re-releasing my most popular episode of 2021. It's perfect for the beginning of a new year because it's all about the foundation you need to be successful in your weight loss journey. Are you feeling hungry just thinking about eating less? We don’t like hunger and we especially don’t like to be hangry either. Diets often have you starving yourself to reach your goal, and if you are scarred from trying this out, you are not alone.

Eating less AND feeling full is possible! I'm going to talk about how you can do it in this week’s episode. Protein and Volumetrics is a concept I teaches to all my clients to help them achieve their weight loss (or health) goals. I’ll go through what the concept is and how you can apply it to your real life.

As usual, stick around until the end for my tip of the episode! I'm going to have you apply what you’ve learned to one of your meals or snacks.

Episode Highlights

  • Basics of a calorie deficit. 3500 calories = 1 lb.

  • Protein & Volumetrics – I learned this concept from two dietitians. Cassandra Reid & Jaclyn Pritchard. (grab their links/info below!)

  • Balance of protein and volume will help you feeling full for longer, increase your energy and help you stop overeating at your next meal.

  • Protein is for satisfaction, satiety, muscle and metabolism. It serves two main purposes: feel full longer and maintain muscle mass.

  • Volumetrics: volume is essentially code for vegetables and fibre! A full plate of food is appealing to your eyes and brain; and also adds colour, nutrients and fibre. Fibre helps us feel full.

  • Starchy carbohydrates, while they aren’t in the title they are important! The key here is portion size.

  • Love visuals? I’ve got a handout for you for this whole concept and it’s got a great pie chart that shows how you should be building your plate. Grab it in the links list below.

  • Real life examples: pasta with ground beef and tomato sauce or chicken and rice. How are you going to build these meals to match the protein and volumetrics concept?

  • Is this a boring concept? Haha I don’t want to bore you, but honestly this concept is simple and easy. And boring and simple work.

  • Tip of the episode! Put this method into action – pick one meal or snack that you could modify.

Links mentioned in this episode:

Join my free Facebook group: Moms Supporting Moms with Weight Loss

Share this podcast with a friend! Sharing is caring

Music credit:

Happy by MBB Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 Free Download / Stream: Music promoted by Audio Library


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