Total Body Reboot
PART 3 EAT TO STAY SLIM (EVEN WHEN YOU CAN’T GET TO THE GYM) continued...
Ring 3 comprises whole grains and healthier starches (quinoa, brown rice,
whole-wheat tortillas, etc.). Outside the target is everything else—alcohol,
refined-sugar and refined flour products (as in chocolate-chip cookies,
Twinkies, and white bread), processed foods, sweets, and most other junk
“The target changes the way you think about food,” says Seebohar. At every
meal, you should start at the center of the target. Choose the protein source
first, then pile on the veggies or fruit, then the whole grains.
In practical terms, that means thinking of the center of the sandwich first.
Then add plenty of veggies, such as spinach, tomatoes, onions, and bell
peppers, and then add the bread, Seebohar says: “Usually people go for carbs
first and miss all the other important nutrients.”
To keep your weight steady, change how far out on the target you eat
depending on how active you are. On days when you can’t get to the gym, choose
foods from Rings 1 and 2 with only a nibble from 3. On days you do work out,
choose more foods from Ring 3; you need more of those carbs to fuel your
workouts. “The beauty of the target is that portion control takes care of
The protein and fiber in Rings 1 and 2 trigger your body to feel full—as
long as you don’t eat too fast,” Seebohar says. He generally recommends eating
three meals and two snacks a day to keep your blood sugar steady. But on days
when you aren’t able to get to the gym, you may want to drop the morning or
Seebohar’s no food nazi: He knows you need a saketini (or two or three)
every now and then, and that sometimes dessert happens. “It’s a dartboard, and
you’re not going to hit the target every time,” he acknowledges. “If you can
stay within the rings 90 percent of the time, you’re doing really well.”
So forget counting calories, feeling unsatisfied by your meals, or cutting
out certain food groups altogether: Targeting your perfect weight doesn’t get
easier than this.
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