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Speaker 1: Hi, and welcome back to Bounce Forward with Me Tif Paul.

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Speaker 2: I'd like to.

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Speaker 1: Acknowledge your traditional custodians of the land on which I'm

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Speaker 1: recording this podcast. There were hundred people of the Cooler Nation.

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Speaker 1: I pay my respects to elders past and present. Meghan

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Speaker 1: DM me with a great question the importance of a

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Speaker 1: good sports bard during your workout. A lot of bigger,

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Speaker 1: busted women avoid high impact movements because it hurts their

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Speaker 1: chest with the bounce. How important is it and any

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Speaker 1: good recommendations changes to your workouts to help Meghan? Great question,

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Speaker 1: but I'm sorry I'm not qualified to speak on this topic.

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Speaker 1: I am an A cup, nothing flat as attack. But

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Speaker 1: I can talk about it because I have experience having

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Speaker 1: big boobies in my life, and that was when I

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Speaker 1: was breastfeeding. I went from an A cup to a

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Speaker 1: double D, which was so much fun. And I did

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Speaker 1: experience this when I was training. I experienced discomfort when

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Speaker 1: I was on the bench doing weighted exercises on my chest,

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Speaker 1: or I experienced it bouncing or doing hoigh impact. I

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Speaker 1: really did notice a difference.

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Speaker 2: So I'm with you. I'm with you.

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Speaker 1: A good sports bar is essential and you want to

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Speaker 1: go for quality. I don't want you just going to

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Speaker 1: target or bigw and just getting a cheapye, right, you

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Speaker 1: need to get something that's quality, that's going to really

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Speaker 1: give you that good support. Now, a good support if

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Speaker 1: sports bar is going to reduce breast discomfort, which is

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Speaker 1: really important and pain because it's going to minimize the movement.

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Speaker 1: Long term, it might prevent breast sagging, which is something

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Speaker 1: that we really need to start thinking about, you know

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Speaker 1: when we're exercising, and it enhances performance. Like the more

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Speaker 1: that you feel strapped in and the less discomfort you have,

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Speaker 1: the more you're going to be able to go for

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Speaker 1: it in your sessions. And it's really important also because

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Speaker 1: it's protecting that precious breast tissue. Movements can cause you know,

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Speaker 1: micro tears in breast tissue or lead to soreness, long

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Speaker 1: term damage, and you really want when you're thinking about

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Speaker 1: sport and exercise, something that protects that delicate tissue. And

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Speaker 1: then I'm a big believer in having good sports bras

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Speaker 1: because it improves your posture. A well fitting bra will

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Speaker 1: improve the way you're holding your chest, and then it's

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Speaker 1: engaging your back muscles, reducing strain and promoting better alignment

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Speaker 1: during exercise, and this then increases your confidence. So wearing

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Speaker 1: supportive bras will boost your confidence in your chosen activity.

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Speaker 1: So you know, if you're doing something like martial arts

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Speaker 1: or taekwondo like I do, you know, you really want

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Speaker 1: to be able to be confident and kick and bounce

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Speaker 1: because it's a very bouncy sport on the balls of

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Speaker 1: your feet. You really want to be able to bounce

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Speaker 1: without second guessing or thinking about your busts. You know,

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Speaker 1: another thing that I have a lot in my community

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Speaker 1: is that they get chafing. So you really want a

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Speaker 1: good sports bra that wicks away moisture, that reduces chafing

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Speaker 1: and irritation, and that caters to different activity levels as well.

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Speaker 1: So whether you're yoga, running high intensity training, your boobies

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Speaker 1: are happy. And make sure that you get measured correctly,

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Speaker 1: get professional measurements. I know this is crazy and everyone's

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Speaker 1: like yeah, yeah, I know, but do you actually do it.

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Speaker 1: Go out and get measured correctly and get that support

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Speaker 1: level checked and test to fit and have a little

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Speaker 1: bounce around in the shop. So I would head down

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Speaker 1: to bras and things, because you know, you can get

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Speaker 1: fitted there and check out burly. They have some really

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Speaker 1: great products for bigger busted women and great support levels

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Speaker 1: in their bras. Ted messaged me, great question and one

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Speaker 1: that I'm asked all the time in the supermarket walking

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Speaker 1: around in my community. What's more important and we'll get

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Speaker 1: results faster focusing on diet or exercise? What a brilliant question, Ted,

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Speaker 1: You know what, I can't separate them. If you just diet,

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Speaker 1: then you risk losing your muscle, and you need exercise

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Speaker 1: to build muscle and boost metabolism to fuel fat burn.

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Speaker 2: Right, exercise and diet both are so.

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Speaker 1: Important for metabolism, I think, So let's start by looking

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Speaker 1: at diet and the role in weight loss. Weight loss

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Speaker 1: fundamentally depends on consuming fewer calories than you burn, so

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Speaker 1: diet plays a critical role in creating that calorie deficit.

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Speaker 1: And on this podcast, I feel like I'm always talking

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Speaker 1: about creating a calorie deficit because I don't want to

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Speaker 1: talk to you about losing weight and be like looking

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Speaker 1: through rose colored glasses that you know it's easy and

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Speaker 1: you can do X, Y and Z and just get results.

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Speaker 1: The truth is you do need to be in a

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Speaker 1: calorie deficit and that takes a little bit of hard work.

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Speaker 1: But the quality of food you eat affects your metabolism,

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Speaker 1: and that's really important to remember, those macro nutrients, energy levels,

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Speaker 1: and it also affects your overall health. So you want

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Speaker 1: a rich diet full of whole foods, lean proteins, healthy fats,

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Speaker 1: and complex carbohydrates that support your weight loss and your

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Speaker 1: well being. And then the third part of your diet

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Speaker 1: is looking at portion control. Managing portion sizes helps control

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Speaker 1: calorie intake and prevents that over eating. So the primary

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Speaker 1: driver here for most people, diet is the primary driver

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Speaker 1: of weight loss.

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Speaker 2: It really is.

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Speaker 1: And it's often said that you can't outtrain a bad diet,

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Speaker 1: and that is so true. You can't consume high calorie,

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Speaker 1: low nutrient foods and easily just burn them off with exercise.

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Speaker 1: It's just not going to happen. And when people say, oh,

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Speaker 1: just burn it off later, it doesn't happen. So long

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Speaker 1: term weight loss and maintenance are more achievable with healthy

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Speaker 1: eating habits. Crash diets, toxic TikTok trends, they're not sustainable

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Speaker 1: and they usually lead to weight regain. Okay, now let's

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Speaker 1: look at exercise and the role of weight loss. So

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Speaker 1: exercise helps burn calories, absolutely true, it does, and it

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Speaker 1: contributes to the calorie deficit needed for weight loss, but

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Speaker 1: it only contributes like ten percent, if even less, of

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Speaker 1: your overall calorie expenditure throughout the day because your burning

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Speaker 1: calories just listening to this podcast, blinking your eyes, breathing,

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Speaker 1: your burning calories all day. Then you add in some exercise,

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Speaker 1: and there's other ways that you're burning calories as well,

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Speaker 1: but exercise is only really ten percent of all the

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Speaker 1: ways that you burn calories throughout the day. Then you've

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Speaker 1: got the metabolic boost from exercise, which is really important.

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Speaker 1: Regular physical activity increases metabolism and can help preserve muscle

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Speaker 1: mass during weight loss, which is crucial for maintaining a

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Speaker 1: high metabolic rate. So you do want those muscles, and

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Speaker 1: you do want to strength to train. Then you've got

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Speaker 1: the health benefits. Exercise improves your cardiovascular health, strengthens muscles

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Speaker 1: and bones, boosts mood, and enhances overall fitness. We just

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Speaker 1: love exercise because there's so good for your mental health

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Speaker 1: as well, reducing stress cortisol in the body. And what

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Speaker 1: I would say is that exercise has more of a

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Speaker 1: complementary role. While exercise is essential for overall health and

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Speaker 1: can significantly aid the weight loss, it is generally considered

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Speaker 1: a secondary factor compared to diet.

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Speaker 2: Okay, but it plays a vital role.

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Speaker 1: I don't want people just throwing it out and saying

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Speaker 1: I'm just going to focus on my diet, because it

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Speaker 1: plays a vital role in maintaining weight loss and improving

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Speaker 1: body composition.

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Speaker 2: And that's what we're trying to do with weight loss.

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Speaker 1: We're not just trying to lose the fat stores, those

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Speaker 1: stubborn fat stores. We're trying to build lean muscle that

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Speaker 1: acts as fat factories and gives us longevity, because more

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Speaker 1: muscle mass longevity, that's the aim of the game.

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Speaker 2: And then there's all the behavioral benefits.

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Speaker 1: Exercise can help regulate appetite, so it does help you

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Speaker 1: feel full for longer. I always feel full after I exercise.

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Speaker 1: It reduces stress, improves sleep, and you're just supporting those

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Speaker 1: overall healthy eating habits and weight loss. So for me,

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Speaker 1: it's not either or. It is a combined approach for

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Speaker 1: optimal weight loss. And you've got to look at sustainable

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Speaker 1: weight loss, which is a balanced approach between good habits

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Speaker 1: that lead to the long term success. The preservation of

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Speaker 1: muscle mass, which is really important. You're wanting to lose

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Speaker 1: that fat and build that lean muscle mass. And then

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Speaker 1: you want to think about your overall health, which is

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Speaker 1: diet and exercise together to improve cardiovascular health, your mental health,

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Speaker 1: your physical fitness, and just leading to an overall feeling

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Speaker 1: of awesomeness. Now I'll give you some practical tips for

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Speaker 1: weight loss. If we're thinking about diet, you want to

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Speaker 1: focus on the whole foods. Prioritize fruits, your vegetables, your

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Speaker 1: lean proteins, your whole grains, and your healthy fats. I

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Speaker 1: think we've covered that on this podcast. You want to

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Speaker 1: control your portions, so your proteins like the size of

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Speaker 1: your palm, go nuts with veggies. You can eat as

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Speaker 1: many veggies as you want on your plate. And then

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Speaker 1: you want to reduce the processed foods, so limit intake

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Speaker 1: of sugary, high fat and processed food I always say

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Speaker 1: eat naked, so eat foods that aren't packaged, Okay, and

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Speaker 1: that's your whole foods. Then the exercise tips. You really

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Speaker 1: want to focus on strength training to build that beautiful muscle.

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Speaker 1: Combine a bit of cardio because you want to have

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Speaker 1: that cardiovascular fitness as well, and then you want to

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Speaker 1: be consistent. So really aiming for one hundred and fifty

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Speaker 1: minutes or motor intensity exercise or seventy five minutes of

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Speaker 1: high intensity exercise per week. You break that up, it's

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Speaker 1: not much like twenty minutes a day is about four

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Speaker 1: percent of your day. Four percent you can do that.

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Speaker 1: So to sum up, whilst both diet and exercise are

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Speaker 1: important for weight loss, diet typically plays a more significant

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Speaker 1: role in achieving the calorie deficit needed. However, exercise is

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Speaker 1: crucial for maintaining weight loss okay, making sure that you

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Speaker 1: don't regain the fat, and improving body composition and enhancing

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Speaker 1: overall health and wellbeing, which is what it's all about.

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Speaker 1: Because we get so caught up in thinking about weight loss, okay,

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Speaker 1: a combined approach of regular physical activity and eating well

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Speaker 1: will help you find that sustainable weight loss and have

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Speaker 1: long term help benefit.

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Speaker 2: Thanks so much for listening to Bounce Forward.

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Speaker 1: I love having your company, so please dm me on

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Speaker 1: Instagram at tifholl Underscore XO and let me know what

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Speaker 1: questions you'd love me to cover. Don't forget to rate

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Speaker 1: and review me on your podcast. Out speak soon, Happy days,