Confused about the first 3 habits?

We received a few questions about the first three habits.   People are a bit confused about what they should do.   Well Coach Dre and Coach Be put our heads together and provided some guidance below.  Coach Dre even put together a quick video summary to clear up the confusion.

From Coach Dre

In a nutshell, we want you to
still  eat your 25g of protein (30g for men) after waking up,  and we want you to still eat slowly.   How the heck do you do that, well you eat your protein first (smile).  Watch the video below, or continue reading below the video to clear up the confusion.

Now on to Hara Hachi Bu and eating until you are about 80% full. How can you do all 3 habits at the same time.  Well here is how you do it:

1. Prioritize eating your protein first
2. Eat slowly, you will not be 80% full eating 30g of protein alone
3. Stop eating when you feel you are about 80% full.  You should not wait to stop eating when you are feeling stuffed, that is just too late.  Remember, your stomach takes about 20 minutes to signal your brain that you are full.
4. Wait 20 minutes after you think you are 80% full and see if you still feel hungry.  If you still think you are hungry after 20 minutes, then ask yourself (be honest) “Would I eat a bowl of raw veggies right now?”.  If the answer is no, then it is your mind playing tricks on you, go find something fun to do. if the answer is yes, then eat a little more of you meal.

From Coach Be

lesson 1 is straight forward. Get in breakfast immediately and prioritize protein. I don’t think I saw any question on this one.

Lesson 2 is actually a precursor for lesson 3. It is necessary to slow us down in order I develop the sensitivity required to practice Hara Hachi Bu.

Had we asked you to eat 80% to start, it absolutely wouldn’t work.

If you’ve practiced habit 2 for the time we’ve focused on it, you surely noticed that when you slow down, you get a much better indication of satiety. You stopped at a TRUE 100% if you were listening to you inner cues.

With habit 3 we’re asking you to pull up early. It’s not easy but give it a shot. Even if you a reasonable job you’ll be causing major change to happen.

Your stomach can expand like an accordion, accommodating copious amounts of “food”. Of course the result is excess body fat and a pear shaped shadow.

So if you eat to only 80% of true full (known by eating slowly) wont you get hungry again much sooner? You sure will, so plan on it. Be prepared for the emergence of your inner monster to come growling about every 3 hours. If after 3 hours you aren’t hungry you’ve likely eaten too much. Cut back.

This habit, when practiced consistently, will take inches off your waist, thighs, and back.

PS- Notice we haven’t started to address CONTENT of our plate yet. Phase 1 is all about CONTEXT, addressing HOW we eat. In that alone major wins are available.
If you still have questions, feel free to login to the Member Discussion area and “Ask The Coach“