The Three S's Of Weight Loss Part 2

The Three S's Of Weight Loss Part 2



(light upbeat pop music) – We are back with Galen Lundin. And before the break, we
talked all about the three Ss and how they are
great to implement into your workout routine. Well, now we're in the
kitchen to talk about bringing those three Ss
into your meal planning. So, Galen, let's review
what those three Ss are. – Right, so we've got structure, simplicity, and sustainability. And when it comes to eating,
that's very important. If you actually have food
planned ahead of time and it's prepared, you're
much more likely to eat it. And what that means is consistently having
good food choices. I recommend for people to do is to pick one day a week in
which you go grocery shopping, plan your meals, and make that
the dedicated meal prep day. And prioritize that to make sure nothing else gets in the way, and that way you get your
food done for the week, and that's gonna allow you to lose the weight
you wanna lose. Here, I prepared for you three
different sources of carbs. We've got sweet potato mash,
brown rice, and quinoa. Three different
sources of protein, which is gonna be
this jerk chicken, some steak, and then
some ground turkey. And then, for vegetables, we got Brussels sprouts,
salad, and asparagus. So, that gives us three options,
which keeps it interesting. There's some variety
so you don't get bored of eating the same
foods every day. – Okay, so let's go into S
number two, which is simplicity. I wanna enjoy my meal. If it's simple, does
it have any flavor? – Absolutely. You can make things
taste really good and be really healthy
at the same time. When it comes to simplicity, when you start having these
things prepared ahead of time where you know what
you're gonna eat, it's takes the
thinking out of it so all that is left to
do is to actually eat it. When you combine
those two things, a simple and structured
approach, it's sustainable, which is really
important for most people because people often
go on this diet, this quick-fix approach, but
it really doesn't allow you to lose weight and keep it off. (light upbeat guitar music) – We've got structure,
we've got simplicity, and we've got sustainability. Can you show me how our
portion control will work? – Sure, so for me,
being a bigger man, my portion control will be a
little bit more food than you. So, typically for
men, what you wanna do is have actually about
two cupfuls of carbs. My portion control for protein would be roughly two
sizes the size of my fist with my palm being closed. Vegetables are relatively
low in calories and they're actually
very healthy for you. You can have the same
amount as the carbs, which would be
roughly two cupfuls. – That's a lotta food! – It is a lotta food. But here's the thing:
When food is healthier, there's simply a lot loss
calories that's actually in it. The problem with processed foods is that it raises your blood
sugar; you're full for a second but then you get really,
really hungry again. But with a
sustainable meal plan, you're more likely to stay
full throughout the day. For females, it's gonna be
everything cut directly in half. One palm-sized, which would
probably be like that for you. – Okay.
– For our carb source, let's go to this sweet
potato mash over here. – [Jane] So, just a little bit. – You don't wanna feel as if
you're missing out on life. You just need that right
sustainable balance. – I think the biggest
takeaway for everybody is implementing those three Ss, not only in the gym but
also in the kitchen, can really help us
maintain a healthy weight. – Exactly. While your gym
life is important, what actually happens
outside of the gym is equally important
or even more important. And so, when you have
this type of approach in both areas in your life, that'll allow you to actually
lose the weight you want and keep it off for good. – Fantastic. Thank you so much, great
information, Galen. – Thank you, Jane. – For more information
and healthy eating tips, just head to our website,
livinghealthytv.com. All right, should we try this? – Yep.
– Okay. I'm so excited. Mmm, delicious! Really good. Spicy, mmm.

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