A 12-Week Fat Loss Plan: Phase One

Lauryn Lax


Nutrition, CrossFit, Occupational Therapy



Weeks 3-4: Cleaning It Up

Now that you’ve had two weeks to think about what your new body-fat loss plan will look like and have laid plans to make that happen, it’s go time.



You’ve been keeping a food journal and learning how foods affect you. Keep it up. Don’t change anything you’ve started in the last two weeks, but add a few new things.


Food Portions

No weighing, measuring, or counting calories. Instead, here’s a snapshot of how each food group should look on your plate:


  • Protein: 1/3 of your plate, about 1-2 palm sizes/deck of cards
  • Veggies: 1/2 of your plate
  • Fruit: Handful/fist size (e.g., bananas or apples: 1/2 large, 3/4 medium, or 1 small)
  • Fats: 1-2 servings (thumb or golf ball size)


Don’t forget to throw out the scale. Just like you are not weighing and measuring your food, you are not weighing and measuring yourself. Focus on fueling your body with foods that help you thrive.


Vegetables should take up 1/2 of your plate at each meal.

Eat a rainbow of colors every day.


Food Hygiene

Chew your food thoroughly. Sit down to enjoy your meals. Put your fork down between bites. Optimal digestion occurs in a parasympathetic (relaxed) state, so if you want to start feeling great in this process, start digesting your food properly.


In addition, add probiotics to your diet to aid in the optimal digestion of these delicious meals. Probiotics promote good gut flora. The more good bacteria are present, the better your digestion and fat loss efforts are going to be.


Final Thoughts

Consistency is essential for this program work. If you are not ready, or believe that you can justify some of your old habits while trying to form new ones, your efforts will not be as effective. It’s completely up to you to be consistent and meet your goals. Are you ready?


Please share questions or comments below, and keep an eye out for phase two!


More Advice From Lauryn:


Photo 2 courtesy of Jorge Huerta Photography.

Photo 3 courtesy of Shutterstock.

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