The Power of 10
The most effective calorie control strategies that will burn more belly fat is to set a goal to eat 10 servings of Produce – which are your fruits and veggies – each and every day.
By doing so you not only get full on less calories, your body has the energy and nutrients to fire up your metabolism so you can burn more fat and flatten your belly!
What is a serving size?
One Serving of Fruits is…
1 medium to large size fruit
1/2 cup small fruits like berries, grapes, etc.
1 cup chopped fruits like melons, grapefruit, etc.
1/4 cup dried fruit
One Serving of Veggies is…
1 cup cooked or raw veggies
2 cups leafy greens
1/2 cup beans/legumes
Now you may not be used to eating 10 servings of produce a day but do not fret. This is a goal and a very healthy, fat burning habit you can work your way up to!
Starting point is to….
Yes – plan ahead – a success strategy!
As you see that you will be eating every 3 to 4 hours, eating an average of 4 to 6 meals a day, this is where you fill in the servings of produce.
I teach meal planning to be based around eating a protein and produce at every meal.
If you are new to this – aim to start with just 1 produce serving at each meal and work your way up.
Fruits and Veggies are low in calories, high in satisfying fiber and loaded with nutrients to create a thriving metabolism.
Here is a sample of what 10 Servings of Produce looks like for me on a typical day. Each produce serving is paired with a protein.
Breakfast – 1 cup blueberries (2)
Snack – 1 banana (1)
Lunch – 3 cups spinach, 1 cup diced tomatoes and bell peppers (3)
Snack – 1/2 cup dried cherries (1)
Snack – 1 cup carrots, 1 pear (2)
Dinner – 1 cup sauteed spinach and squash (1)
Calorie Intake for 10 servings of Produce:
Less than 650 Calories!!!!
While eating this much produce may sound like a LOT of food – calorie wise, it is not even Half the calories needed for the day – which mean you get FULL on Less and naturally curb your calorie intake! So those are 10 calorie control strategies.
Your assignment for the upcoming week – map out your meals and add in your produce.
See what a difference eating more of the Good Stuff does for YOU and your fat burning results!
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Oh Holly, I like this much better than the face book site. I will map out my meals for next week and make the commitment to include 10 servings of produce everyday! Thank you for the effort you put into providing so many tools to help us meet our goals. I will be posting each day’s meals, so please hold me accountable ladies!
Great post!
I usually have a fruit w/breakfast, 1-2 servings of veggies for lunch, fruit for afternoon snack and veggies w/dinner… maybe another fruit for later snack…. so for me, 6-7 servings on one of my “better” days. I need to stock up on more for the upcoming week and can’t wait to work at the goal of 10 servings each day.
Hello Holly,
EXCELLENT article and advice!
:)
Thank you so much for all the wonderful information you share for everyone to benefit from.
I have been getting about 6 servings per day so I will definitely increase that!
Good question! I usually have a 1/2 cup of oatmeal with breakfast (okay so that’s a grain)
1 cup veggies and 1 cup beans or rice with lunch
1 cup veggies, 2 cups salad greens with supper
snacks: I haven’t been good about the between meal eating. Eating 6 times a day has been really hard for me. I got up to 5 consistently, then got busy and fell back to 3.
Looking at the above list with the 3 meals/day, i get at least 5 veggies/day every day.
My snacks yesterday included two raw carrots for one snack, and some nuts and a banana for another snack.
And sometimes, my salad at supper is a big salad, more than 2 cups.
Thanks for the prompting! I felt i needed to eat more often than i have been, and more veggies and produce than i have been. this is very timely for me!
Holly,
These are wonderful tips on incorporating more fruits and veggies in my diet. Now I have a question for you. How do you count orange juice? I have an orange tree in my backyard and this time of year I squeeze oranges for juice every week. I usually drink about 4oz at a time.
Wonderful article and thank you for giving your routine as an example…it brings all the theory to real life and seems less complicated to incorporate.
I love this topic! Seeing how much food this is for so few calories really puts into perspective that healthy eating is not the same as “going hungry”. Thanks again!
I agree with Kaari! Seeing it laid out this way does put it into perspective. I don’t know why our brains complicate this so much when it’s really very simple.
I try my best to eat clean, but I know I don’t come close to 10 servings. Your breakdown makes it easy to see how to incorporate it. I will try for 10! Thanks
Hi Holly,
Is wheatgrass considred fruit and vegetable in 1 already?