WK03 L09 Weekend Reminder-When Not to Add in Extra Fat

Weekend Reminder-When Not to Add in Extra Fat

0:22 Welcome to the weekend. Remember, it's the choices you make on the weekends that will make or break your fitness goals progress.

0:29 If you're an all-or-nothing kind of person, we want to encourage you that when you get off track during a social event or a meal this weekend to not throw in the towel.

0:41 Instead of telling yourself, well, I blew it, might as well give up for the rest of the weekend. On Monday, I'll start over again.

0:49 We want you to practice not being all-or-nothing. Give yourself a little grace. Understand that you don't have to be perfect to see progress.

0:58 Just shrug it off and get back on track the very next meal by staying mindful of your portion sizes and full signals.

1:07 This weekend we want you to stay mindful of this week's two simple strategies which are including a good fat in your meals and making one or two dinners lean and green.

1:21 There are some meals that we recommend not adding a good fat to. These are meals that include a higher fat protein.

1:28 We don't need to add additional fat because the protein choice has a significant amount of fat. Adding additional fat to an already higher fat protein can put your total caloric intake for that meal too high.

1:40 Which types of protein have a higher fat content? Examples of these higher fat protein sources are salmon, chicken or turkey with the skin Ribs, sausage, steak, and hamburgers lower than 90% lean.

1:57 Hamburgers that grill up nice and juicy contain 20% or more fat. Usually, if you're eating a hamburger, don't add additional fat.

2:07 Marbling in a steak is the sign of a higher fat content. Most steaks are going to contain some amount of this visible fat.

2:15 Whenever possible, try to choose cuts of steak that are relatively lean and contain very little marbling. These cuts of steak are flank steak, tops are loin and strip loin.

2:28 Stay mindful of your simple strategies over the weekend takes practice. Over time they'll become second nature and part of your new healthy lifestyle.

2:57 You