Categories
Fat Loss Food Health

Would You Eat The Marshmallow?

In 1972, Walter Mischel performed a famous experiment at Stanford University.

He sat children between the ages of 4 and 6 in an empty room with a marshmallow on the table.

The kids were told they could eat the marshmallow now if they wanted but, if they waited a little while, they would get 2 marshmallows instead.

The researchers left the kids alone in the room and watched…The results were amazing!

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Some kids ate the marshmallow straight away. Some waited a while then ate it.

About one third managed wait long enough to get the second marshmallow.

Most of the kids struggled to wait though. Some covered their eyes. Some hummed. Others created little distractions for themselves.

These kids got the payoff!

By delaying gratification, the children succeeded in getting more in the long term as opposed to the short term fix.

Funnily enough, the same children that were able to delay gratification were actually succeeding more in later life.

Mischel checked in over 10 years later with the 2 kids and found they were doing better academically and had better social skills.

 

So how does this relate to weight loss?

Remind yourself of what you truly want. You are here for the long game.
There will be discomforts along the way but in the end, the payoff is far greater than you could imagine.

Take a lesson from these kids. When you feel like the late night munchies are creeping up on you, create a distraction for yourself.

This can be anything from reading a book or even focusing on why you would rather not eat the entire block of tim tams.

Always ask yourself:

1. What do I want right now?

2. What do I want long term?

3. Is the sacrifice worth it?

4. Can I hold off for a few minutes? Chances are, 10 minutes from now, the munchies are gone.

The long game is the key.

 

Would you eat the marshmallow?

Categories
Fat Loss Food Health Uncategorized

How Much Fat Should You Eat?

Fats along with Protein and Carbohfatydrates are the three macro-nutrients that supply calories to the body. Protein and carbohydrates contain 4 calories per gram whilst fat contains 9.

Although fat has had a bad wrap, it can be our friend if we manage our consumption and eat the right types of fats.

There are 4 major kinds of fats.

First lets start with Polyunsaturated Fats. This fat can help preserve muscle size
while your are having a break and can help increase strength and size during a workout. 33% of your daily fat intake should come from polyunsaturated fats such as salmon, peanuts, hemp, sardines, trout, tuna, cereals, and flax seed.

Monounsaturated Fats are another very important fat. Monounsaturated fats are great at protecting the heart whilst cutting belly fat. Studies from the Canadian Medical Association Journalsaturated fat found that they increase good
cholesterol levels in the body by 12.5% and decrease bad cholesterol by 35%. This fat also should make up 33% of your daily intake. You can get your daily dosage from olive oil, hazelnuts, almonds, Brazil nuts, cashews, and avocado.

Saturated Fats have been given a very hard time in the past. We do in fact need saturated fats in our diet, so avoiding them entirely is not the best thing to do. Saturated fats help your body produce hormones like testosterone. This hormone is your main muscle builder. Aim for around 33% of your daily fat intake. Great sources for this are dark chocolate, red meat, eggs, chicken, cheese, and sour cream.

Tran saturated Fat or trans fat, is the worst fat and should not be consumed. Trans fats lead to weight gain and poor health. According to the Journal of Nutrition, trans fats clog your arteries, have been linked to cancer, and can lead to diabetes. Avoid all foods that contain trans fat. Fried foods, pastries, and biscuits are big carriers of this fat.

If you are wondering how much fat to consume in a day then here is a quick guide. If you are aiming to be leaner then aim for around 1 gram of fat per pound of your target bodyweight. Protein should be around 1.5 grams per pound of your target body weight with carbohydrates at 1 gram. If gaining muscle is your goal then you should aim for 1 gram of fat per target bodyweight, 1.5 grams of protein, and 2.5 grams of carbohydrates. thumb fat

An easy way of calculating your fat portions is with your thumb. The beauty of this method is that it is sustainable and accurate. I doubt you will carry scales with you at all times, but I bet you have your thumb!
Set your goal to include a thumb sized portion of fat with every meal except your post workout meal.

This is the exact method I use in my SHRED21 to help people drop fat for good. They drop it for good because they can always implement this method along with my other teachings. It’s easy. It’s portable. It’s accurate.

Don’t be scared of fat. It is our friend!

 

21 Days Apart (4)