Barb Raveling

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How to Lose Weight on 3 Meals a Day

By: Barb Raveling

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Do you feel overwhelmed when trying to choose weight loss boundaries? Or do you fear that if you choose something as simple as “3 meals a day” for your boundaries, that you won’t lose weight? On this episode of the Taste for Truth Podcast, I go over how to lose weight on 3 meals a day.

lose weight on 3 meals a day

How it Works

For this set of boundaries to be effective for weight loss, you would need to:

  1. Eat only 3 meals per day, plus one or two snacks (if needed),
  2. Not have second helpings, unless planned,
  3. Try to eat as little as possible to meet your needs at each meal (so we’re not talking one carrot stick and a leaf of lettuce, but a healthy amount of whatever you’re having for that meal).

How to Renew

As with any set of boundaries, it is important to renew your mind when you break your boundaries. For the 3 Meals Per Day, boundaries, you would need to renew:

  1. Every time you have an extra meal or snack,
  2. Every time you have an unplanned second helping

If you’re still not losing after a couple of weeks, consider adding a 3rd time to renew your mind: every time you find yourself eating as much as possible rather than as little as possible. (Don’t try this “as little as possible” idea, though, if you have anorexic tendencies.)

Truth journal or answer a set of questions from I Deserve a Donut or the Renewing of the Mind Project in writing every time you break your boundaries. Here are the examples of truth journaling that I mentioned on the podcast:

Truth Journal Samples from Sherritruth journaling example for how to lose weight on three meals a day

Here’s another truth journal entry from Sherri:

truth journaling

Sherri also created a great form that she uses to truth journal and record what God is teaching her. It looks like this:

You can download Sherri’s form below if you’d like to try using it for your own truth journaling.

Sherri’s Printable PDF for Truth Journaling

Download Sherri’s printable PDF for truth journaling: Printable PDF for Truth Journaling

I’ve also included a doc file in case you want to tweak the form to fit your own boundaries: Printable Doc File for Truth Journaling

If You Don’t Find Yourself Losing

  1. At the end of the day, think back to what you ate and count calories or points for a few days to see if you’re eating too much to lose weight.
  2. Consider giving up your problem foods altogether (sweets, for example) or limiting them in some way. I discuss several ways to limit them on the podcast.

Resources Mentioned on the Podcast

Podcast Interviews

Are you interested in being a guest on the podcast? If you’d like to do a coaching interview or a victory interview, here is a link to sign up for a Zoom call with me: Podcast Interview Sign-Up.

I will take some of these interviews and put them on the podcast, but either way, you’ll have the chance to do a free coaching call! These interviews will take place from March 17-20, 2021. You’ll be able to see the times available when you click on the link above. The only subject I don’t do for coaching interviews is how to choose boundaries. If you’d like help with how to choose boundaries, you can check out this video.

At this point, I rarely do author or expert interviews since I only post one podcast episode a month so this is for listeners to the podcast who need help or want to share about how you broke free from the control of food. I look forward to visiting with you!

How to Listen to the Podcast

  • Stitcher: Click here to subscribe or listen on Stitcher.
  • Apple Podcasts: Click here to subscribe or listen on Apple Podcasts. (If you haven’t subscribed to the podcast on Apple, this can sometimes take a few hours to update.)
  • Android: Click here to subscribe or listen on Android.
  • Spotify: Click here to subscribe or listen on Spotify.
  • Amazon Alexa: To listen on Amazon Alexa, say, “Alexa, play the Taste for Truth Podcast.”

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Do you find this helpful? Please spread the word. :)

Comments

  2. Sarah says

    Hello. I am likely coming from a different experience than most of your viewers but I feel it is a dangerous practice to advocate trying to eat as little as possible. I understand the premise but perhaps it could have been stated differently such as planning to eat your three meals and then if you feel full on less than the full serving, you don’t have to eat all of it. Additionally, for the most part, I appreciate your messages however there is still significant focus on that number on the scale rather than just feeling good in your body and instinctively knowing whether or not you’re at an appropriate weight for your height and body type. Again, I am coming from a past with disordered eating and diet and scale obsession and I prefer to not go down that route again. I am sure your program has helped many people. I am still deciding if it is right for me.

    • Barb Raveling says

      Hi Sarah, I’m sorry I’m answering so late. I’m just now seeing your message. Thanks for your perspective. I’m hoping I mentioned on the podcast not to try to eat as little as possible if you have anorexic tendencies. It seems like I remember checking that to make sure it was in there. With anorexic tendencies, you need to set boundaries to make sure you eat enough.

      It seems like most of my readers (and me) struggle with the mindset of eating as much as possible rather than as little as possible in an unhealthy way. But you’re right – anyone who struggles with eating as little as possible in an unhealthy way may need to look at that differently. Another way to look at it would be to just put a healthy amount on your plate. I’m hoping I gave enough examples to clarify what I meant but will have to listen to the podcast again to be sure. Thanks for letting me know your thoughts!

  3. Sharon Booth says

    Thanks for this timely word of encouragement! I just happened to look at the donut app on my phone today which led me here. I’ve had the apo for years but have not used it consistently for some time. Recent menopausal changes have been a huge challenge for me. The failure eating verses and tips especially spoke to me today. I look forward to checking out your resources and making the 3 meals a day my new healthy boundaries.