Hey friends, this is Josh Bezoni, your Slim Body coach, with this week’s Slim Body minute, and this week I want to share with you a technique that really worked well for me throughout the years to actually lose the weight in the first place, and then maintain my weight loss. See, my main problem before when I had gained a lot of weight was that I was eating portions of food that were way out of whack. I mean, when in fact I needed maybe two cups of food at a meal, I was eating like eight cups of food or more at a meal and I was eating all the wrong food choices as well. And I wasn’t exercising, and so that all added up to me graining a lot of weight.

Some people find it hard to actually write down what they are eating throughout the day. Because tracking everything, counting calories and such is really kind of a pain. So what I started doing is something that I have really never shared before, and I want to share it with you today because I think you are really going to enjoy this. Here is what I do. Here is what I eat every day, and this is not the food choices I make, but it is the basic combination of food. Every three hours after I wake up, I have a portion of protein and a portion of carbohydrates. That is my meal. Every three hours I eat that, for a total of five meals. Sometimes I will have six, if I am hungry I will have an extra meal. But basically I eat five meals every day, each meal consisting of one portion of protein, one portion of carbohydrates.

Now just so you know, a portion of carbohydrates is equal to the size of your clenched fist. So if you hold your clenched fist out right now, that is a portion of carbohydrates. So if you have a bowl of broccoli that is equal to the size of your clenched fist, that is a portion of carbohydrates. Other carbohydrates are things like: a baked potato; as long as you don’t put a bunch of sour cream and butter and cheese on top of it, is a good choice. Any fruits and vegetables can basically be a serving of carbohydrates. Now as far as a protein portion, that is equal to about the thickness of a deck of playing cards and the size of your palm. So if you hold your palm out in front of you and you look at it, you have a serving of protein that fits in that area of your palm and is about the thickness of a deck of cards. So for me, one chicken breast is a good example. I also eat a lot of fish, lean beef, tuna, of course, which is fish, egg whites and I will include a couple yolks. For example, if I make an egg white omelet I will put in four egg whites and have two yolks in there because I am not a big fan of just straight egg whites. Cottage cheese is probably equal to about three quarters of cup of low-fat cottage cheese. So whenever I have a meal, again, I have a serving of protein and a serving or portion, I should say, of carbohydrates.

Now what I found is that writing that down throughout the day was really a pain. So what I did was I put five dimes in my pocket, and those dimes represented my five portions of protein I ate throughout the day. Okay? Now I also put in five nickels, and those nickels represented my five servings of carbohydrates that I had throughout the day. So throughout the day after Meal 1, when I was on the go, for example, I would have like a Slim Body Matrix shake, one of my shakes. Well that is a serving of protein and a serving of carbohydrates mixed together. So I would take out one dime for my protein portion and one nickel, and I would put that in my pocket on the left-hand side (because I had them all on the right-hand side). And then three hours later I would have something else. I would have like three quarters of a cup of low-fat cottage cheese with peaches, so I would take out one dime for my protein and one nickel for my carbohydrate and I would put them in my left pocket. And so when my pocket on the right side was empty and all of that change was then in my left side, I knew I had eaten everything I should eat throughout the day and that was that. It made it real simple for me. So that is really a tip that you can use just to keep track of your protein and your carbohydrates throughout the day. People have done this. I have seen them do this with, you know, credit cards in like a purse/wallet you can move from one to the other. You can do this with colored paper clips. There is an endless amount of things you can do to keep track of this and keep it on you throughout the day.

Now just keep in mind that a portion of carbohydrates is about the size of your clenched fist and a portion of protein is the size of your palm and the thickness of a deck of playing cards. That is what you need. And I also have about two tablespoons of healthy fat throughout the day also, like olive oil I will add to foods and I will cook with some foods with olive oil, and I will add a lot of spices to my food. So you need those essential fats. Flaxseed oil is another great fat. Salmon has a lot of essential fatty acids inside the fish, and sometimes I will take essential fatty acids supplements as well to get my essential fats throughout the day.

So I hope that helps you. You can even mark it down on a piece of paper if you would like to, but I like to carry it on me. And sure, I walk around and I jingle a little bit because I have all that change in my pocket, but I am like a little kid. I have always got a lot of stuff in my pockets all the time. So I hope you enjoyed this week’s Slim Body minute. Please let me know in the forum or the journal below what you are going to do to keep track of your protein and your carbohydrate portions throughout the day. Maybe you have got a better idea, or maybe you just want to give me some feedback on this one or on what I do, and when you do respond to my form or journal below, I will put your name in a hat to win $50.00 in GNS supplements and as always, the winner is announced next week in my Slim Body Minute. On this page, you will see it. So I hope you will get involved and join us and win some supplements. Take care. Have a great day, and keep moving toward your goals. Thanks so much.

Let me know what you are going to do to keep track of your carb and protein portions throughout the day at the Slim Body Coach Forum by clicking here.

Or at the Slim Body Coach Journal by clicking here.

P.S. Yesterday I responded to Vicky Melbourne who asked about a new "fat pill" that celebrities are supposedly using to burn away pounds. Is this "fat pill" for real? Find out by clicking here.