The Power of 10
The most effective way to control calories and burn more belly fat is to set a goal to eat 10 servings of Produce – which are your fruits and veggies – each and every day.
By doing so you not only get full on less calories, your body has the energy and nutrients to fire up your metabolism so you can burn more fat and flatten your stomach!
What is a serving size?
One Serving of Fruits is…
1 medium to large size fruit
1/2 cup small fruits like berries, grapes, etc.
1 cup chopped fruits like melons, grapefruit, etc.
1/4 cup dried fruit
One Serving of Veggies is…
1 cup cooked or raw veggies
2 cups leafy greens
1/2 cup beans/legumes
Now you may not be used to eating 10 servings of produce a day but do not fret. This is a goal and a very healthy, fat burning habit you can work your way up to!
Starting point is to….
Map Out Your Meals!!
Yes – plan ahead – a success strategy!
As you see that you will be eating every 3 to 4 hours, eating an average of 4 to 6 meals a day, this is where you fill in the servings of produce.
I teach meal planning to be based around eating a protein and produce at every meal.
If you are new to this – aim to start with just 1 produce serving at each meal and work your way up.
Fruits and Veggies are low in calories, high in satisfying fiber and loaded with nutrients to create a thriving metabolism.
Here is a sample of what 10 Servings of Produce looks like for me on a typical day. Each produce serving is paired with a protein.
My Sample Day of 10 Servings of Produce
Breakfast – 1 cup blueberries (2)
Snack – 1 banana (1)
Lunch – 3 cups spinach, 1 cup diced tomatoes and bell peppers (3)
Snack – 1/2 cup dried cherries (1)
Snack – 1 cup carrots, 1 pear (2)
Dinner – 1 cup sauteed spinach and squash (1)
Calorie Intake for 10 servings of Produce:
Less than 650 Calories!!!!
While eating this much produce may sound like a LOT of food – calorie wise, it is not even Half the calories needed for the day – which mean you get FULL on Less and naturally curb your calorie intake!
How many servings of Fruits and Veggies do you eat?
Your assignment for the upcoming week – map out your meals and add in your produce.
See what a difference eating more of the Good Stuff does for YOU and your fat burning results!
Your Friend & Coach,
Marty Ozaeta
Author, Velocity Performance Training For Fat Loss
831.869.5348
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