Happy Friday!
Let’s jump right in shall we?
🔎 Today’s topics
Eat from this list of foods to lose weight
Weight loss & friends
Pet your dog
7 year weight loss study
Eat from this list of foods to lose weight
A few years back, I worked with a guy who wanted to lose weight.
We made two lists of food:
List 1: healthy foods he liked
List 2: junk foods he liked
He ate from List 1 for 6 days a week.
Dropped -11 lbs in 3-4 weeks.
Huh.
So I revised and tested that list again with another guy.
Dropped -10 lbs in 3-4 weeks.
Huh.
So I revised and tested that list with 30+ other people over the course of a year.
Avg: -4 to -8 lbs (in just 2-weeks)
I call this list “Rocket Foods”:
Protein: chicken, turkey, steak, ground beef, seafood, eggs, whey, etc…
Veggies: broccoli, carrots, spinach, potatoes, sweet potatoes, etc…
Fruits: apples, bananas, berries, grapes, melons, pineapple, etc…
Legumes: beans, lentils, nuts, peanut butter (1 tbsp/day), etc…
Dairy: Greek yogurt, cottage cheese, cheese, whole milk, etc…
Liquids: black coffee, unsweet tea, broths, olive/avocado oil, etc…
Try it 6 days/week, for 2-weeks.
See what happens.
p.s. grab the 7-day meal framework here
🔎 Finds
Paul Lachance, at 80, completed 100 Spartan Races.
He’s 82 now.
And has completed another 100 Spartan Races since he turned 80.
Stories like this encourage me to keep going.
Lots of benefits of petting your dog!
Reduces stress, lower blood pressure, ease loneliness & depression, etc…
Can’t say the same about cats 🤪
Findings from a 7-year observational study:
- Larger breakfast, larger lunch, smaller dinner = lower BMI
- Going longer between dinner & breakfast = lower weight
- 1-2 meals/day decreased BMI more than 2-3 meals/day
My takeaway?
Put more time between when I eat.
Do you have 20-40+ lbs to lose?
You can lose 10-15+ lbs (halfway) in 40 days.
All at home
Workouts 30 min, 3x/week
Kettlebell is shipped to you
Accountability to keep you focused
Lose 10+ lbs or your money-back (guarantee)
If you want to learn more, book an intro call and we’ll talk through your goals and the program.
Be strong,
Don
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The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.
