The 3-Bite Rule

FTF #116

December 06, 2024

Hey there - it’s Don.

Happy Friday!

I hope you and your family had a great Thanksgiving week.

If you are new to the newsletter, my name is Don and I run Layman’s Fitness, which is a business that helps Christian guys lose weight and build strength all at home.

Let’s jump right into this week’s Fit Tip Friday!

🔎 In This Fit Tip Friday

Inside you’ll find:

  • The 3-bite rule

  • Jonathan Edwards and the body

  • To cheat meal or not to cheat meal: the great diet question, 11 ultra-processed foods and 22 healthier swaps, and more

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🍴The 3-Bite Rule

Click here to read this on the Layman’s Fitness website

This is a simple eating strategy that is really helpful around the Christmas season.

What do you do when all of your favorite dishes, treats, desserts, cookies, etc… are made constantly, but you’re trying to lose weight?

Consider trying this - the 3-bite rule.

Here’s how it works.

  1. First bite is to taste it

  2. Second bite is to savor it

  3. Third bite is to leave it

Obviously, I’m not saying you should do this all day. But this type of short-lived grazing allows you to enjoy the food without overindulging. Plus it gives you an opportunity to exercise self-control (Titus 2:6).

It’s also full of common sense.

Which bites actually taste the best?

The first three bites? Or the 20th, 21st, and 22nd?

P.S. Credit where credit is due, I first heard of this rule here.

🔎 Finds/Resources This Week

The top find from the week:

Jonathan Edwards and the Body (more)

This was a great discussion on Edwards and the body/fitness between Myles Holmes and Darryl Dash. Some takeaways:

- Taking care of the body is ultimately for the greater enjoyment of God

- Jonathan Edwards’ exercise routine included walking, horseback riding, and chopping wood

- Edwards would meditate/reflect on scripture when walking

- Edwards had a sweet tooth (he enjoyed chocolate)

 

Other finds

  • To cheat meal or not to cheat meal: the great dieting question (more)

  • This stretch for tight calf muscles (more)

  • Kettlebell training may help maintain muscle strength in older adults (more)

  • 11 ultra processed foods and 22 healthier swaps (more)

What’s New with Layman’s Fitness

  • This outdoor kettlebell workout (more)

👍 Thanks for reading!

Whenever you’re ready, here’s how we can work together:

I’ll see you next week.

Be strong,

Don

P.S. I’m looking for a few more podcasts to listen to headed into 2025.

What are some of your favorites? Hit reply and share them with me.