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90 Days to a Healthier, Happier, Hotter YOU - Day Three: Healthy Eating


In the 3-H Plan you won't go hungry like you do on most diets. This healthy food diet is meant to in cooperate new and delicious healthy foods into your daily meal plans. The plan is to have real food and minimal processed food. The meal must contain ingredients that you can get and cook yourself. It is as simple as that. First, multiply your bodyweight (in pounds) by 13. This is the number of calories you will eat on your diet. For you to get lean, you need to be intaking the correct amount of protein for your bodyweight. You will need to eat one gram of protein per pound of bodyweight. A 160 lb. person would need to eat 160 grams of protein. If after two weeks you aren't losing weight, then start reducing your carb and fat totals. It's also important to try to eat at least five servings of fruit and vegetables daily. This will help you cut back on unhealthy food and fill you up naturally. 

The success of your diet depends on planning out your meals and keeping track of your calories. Each week you will cut one item out of your current eating plan and replace it with one healthy alternative. If you usually eat bacon or donuts for breakfast, your first week you will replace that with something healthier like fruit. Eating a healthy breakfast can boost your metabolism while eating small meals throughout the day can help boost your energy. Focus on how your feel after a meal and drink plenty of water. We often mistake thirst for hunger, so being hydrated will aid in making healthier food choices. Water helps flush out toxins and waste products and getting dehydrated can lead to exhaustion and headaches. 

The most important rule of losing weight is moderation when it comes to food. In the 3-H Plan, no food is off limits. Instead, you will reduce portion sizes, for example your serving of protein should be the size of a deck of cards, while the serving size of what is left on your plate such as pasta, rice, etc, should be no bigger than a light bulb. You can also serve your food on smaller plates and bowls which will also help you control portion size. If you still feel hungry at the end of your meal, then give yourself some fruit or leafy greens. You can download apps like MyFitnessPal or Fooducate to help track what you eat and to make sure you are staying on track with your healthy eating habits. 

Take your time when eating since it since it actually takes your brain a few minutes to tell yourself your full. Eat with others whenever possible, since eating alone can sometimes lead to overeating, when sitting in front of a TV at home. Two key rules to weight loss it to limit snack foods in the home and to control emotional eating. If you feel sad and start to look for a cookie, stop yourself and refocus yourself elsewhere. Instead try writing in a journal. You may also want to try eating dinner early and fasting 14 hours to breakfast since studies have found that the break your digestion receives can aid in regulating weight. 


DAY TWO: EXERCISE                                                                           DAY FOUR: HYDRATION 

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