1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,240 --> 00:00:13,760 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:13,840 --> 00:00:17,360 Speaker 1: tip one of the top weight loss mistakes. Yes, I 4 00:00:17,400 --> 00:00:21,840 Speaker 1: can safely say that just about everyone makes this mistake 5 00:00:22,239 --> 00:00:25,440 Speaker 1: has made this mistake. And the difference is those who 6 00:00:25,440 --> 00:00:29,120 Speaker 1: are truly struggling continue to make this mistake over and 7 00:00:29,160 --> 00:00:33,360 Speaker 1: over again until a they identify it and then be 8 00:00:33,960 --> 00:00:38,159 Speaker 1: they figure out how to get around it. And it's 9 00:00:38,240 --> 00:00:42,360 Speaker 1: very simple, yet it's super pervasive and is one of 10 00:00:42,400 --> 00:00:45,880 Speaker 1: the top reasons that people struggle with weight loss. And 11 00:00:45,880 --> 00:00:48,760 Speaker 1: here it is. So you decide that you want to 12 00:00:48,800 --> 00:00:51,000 Speaker 1: lose weight, and what do you do? You pick some 13 00:00:51,080 --> 00:00:53,800 Speaker 1: kind of eating plants, some kind of diet. I don't 14 00:00:53,800 --> 00:00:57,600 Speaker 1: even have to specify which one because it doesn't matter. 15 00:00:57,840 --> 00:01:01,440 Speaker 1: You are following some kind of plan. And what inevitably happens. 16 00:01:02,040 --> 00:01:05,880 Speaker 1: You screw up, You fall off the wagon, You go 17 00:01:05,959 --> 00:01:09,840 Speaker 1: to town, you eat an entire box of Oreos, you 18 00:01:09,959 --> 00:01:13,479 Speaker 1: have an entire pint of Ben and Jerry's whatever it is. 19 00:01:13,560 --> 00:01:16,920 Speaker 1: You fall off your plan, and then what do you do? 20 00:01:16,959 --> 00:01:20,839 Speaker 1: You throw the entire day away. So instead of getting 21 00:01:20,920 --> 00:01:24,320 Speaker 1: right back on, instead of just saying Okay, that was 22 00:01:25,080 --> 00:01:29,200 Speaker 1: not perfect, and there is no perfect. You say, now 23 00:01:29,240 --> 00:01:31,320 Speaker 1: I'm just gonna eat whatever I want for the rest 24 00:01:31,400 --> 00:01:36,920 Speaker 1: of the day. This is one of the top mistakes 25 00:01:37,000 --> 00:01:41,600 Speaker 1: people make who are trying to lose weight, and people 26 00:01:41,640 --> 00:01:46,000 Speaker 1: who have learned and are maintaining their weight have lost weight. 27 00:01:47,319 --> 00:01:50,920 Speaker 1: And I'm one of those realize that there is no 28 00:01:51,080 --> 00:01:54,720 Speaker 1: perfect that you don't throw the whole day weight. And 29 00:01:54,840 --> 00:02:00,680 Speaker 1: I was that person way back. I would say, I 30 00:02:00,760 --> 00:02:03,480 Speaker 1: screwed up. I'm gonna have even more. I'm gonna have 31 00:02:03,720 --> 00:02:05,760 Speaker 1: since I ate, you know, a pine of ben and 32 00:02:05,840 --> 00:02:09,160 Speaker 1: Jerry's I'm gonna have a whole sleeve of oreos. I 33 00:02:09,280 --> 00:02:15,560 Speaker 1: screwed up. The day is wasted. That is seriously one 34 00:02:15,600 --> 00:02:18,760 Speaker 1: of the top mistakes. So and I can hear you 35 00:02:19,000 --> 00:02:23,160 Speaker 1: so many people going, that's me. There is no perfect. 36 00:02:23,440 --> 00:02:26,160 Speaker 1: And this is why I talk about the eight twenty 37 00:02:26,280 --> 00:02:29,760 Speaker 1: that you've heard probably so many times. Pent of the 38 00:02:29,800 --> 00:02:33,840 Speaker 1: time you're eating healthy, twenty of the time you are 39 00:02:33,919 --> 00:02:38,120 Speaker 1: having those streets, and the healthier you get, that becomes 40 00:02:38,160 --> 00:02:41,799 Speaker 1: eighteen percent and fift and ten p because you crave 41 00:02:41,880 --> 00:02:45,000 Speaker 1: the healthy stuff. But I just did a podcast on 42 00:02:45,120 --> 00:02:48,839 Speaker 1: why I personally believe and follow eating five to six 43 00:02:48,880 --> 00:02:52,400 Speaker 1: meals a day, okay, And when you break that out, 44 00:02:53,280 --> 00:02:57,360 Speaker 1: one of those meals can be less than perfect, and 45 00:02:57,400 --> 00:03:02,320 Speaker 1: it often is with me, that's okay. If you're eating 46 00:03:02,320 --> 00:03:04,880 Speaker 1: five to six meals a day and one is less 47 00:03:04,880 --> 00:03:11,880 Speaker 1: than perfect, that's roughly okay, And I follow a one 48 00:03:11,919 --> 00:03:14,440 Speaker 1: meal a day can be less than perfect, and then 49 00:03:14,560 --> 00:03:19,280 Speaker 1: one to two days a week less than perfect. Unfortunately 50 00:03:19,280 --> 00:03:22,880 Speaker 1: most people are eight. In other words, at the time 51 00:03:23,040 --> 00:03:26,480 Speaker 1: you eat healthy, at the time you're off the reservation, 52 00:03:28,760 --> 00:03:34,640 Speaker 1: what is sustainable? What is the methodology that will allow 53 00:03:34,680 --> 00:03:39,920 Speaker 1: you to enjoy food and stop focusing on the weight 54 00:03:39,960 --> 00:03:45,600 Speaker 1: loss is and realizing that there is no perfect and 55 00:03:45,640 --> 00:03:50,520 Speaker 1: realizing that one bad meal, no matter how listen, it 56 00:03:50,680 --> 00:03:54,080 Speaker 1: is really hard to take in three, four or five 57 00:03:54,120 --> 00:03:57,800 Speaker 1: thousand calories in one city. But when you throw the 58 00:03:57,880 --> 00:04:03,839 Speaker 1: whole day away, then it becomes exponentially easier. Instead of saying, okay, 59 00:04:03,880 --> 00:04:07,520 Speaker 1: I had a less than perfect breakfast and now I'm 60 00:04:07,520 --> 00:04:11,760 Speaker 1: gonna eat well for the rest of the day, you 61 00:04:11,840 --> 00:04:15,960 Speaker 1: throw the whole day away and that becomes a thousand, 62 00:04:16,040 --> 00:04:19,640 Speaker 1: two thousand, three thousand, four thousand, five thousand extra calories. 63 00:04:20,120 --> 00:04:25,040 Speaker 1: Instead of saying okay, that's my meal, that's my less 64 00:04:25,080 --> 00:04:27,880 Speaker 1: than perfect one out of the day, and for me, 65 00:04:29,160 --> 00:04:31,640 Speaker 1: it's generally at the end of the day I start 66 00:04:31,720 --> 00:04:33,240 Speaker 1: my day. That's why I talk about and did a 67 00:04:33,240 --> 00:04:37,600 Speaker 1: whole show on breakfast. It's easier to control the day 68 00:04:37,760 --> 00:04:41,600 Speaker 1: and so many physiological and psychological things happen when we 69 00:04:41,640 --> 00:04:43,919 Speaker 1: start our day with a lot of sugar or we 70 00:04:44,040 --> 00:04:47,680 Speaker 1: skip meals. You get hungry. That's when you fall off 71 00:04:47,720 --> 00:04:51,680 Speaker 1: the reservation, so not eating, then you're hungry, you're starving. 72 00:04:52,040 --> 00:04:55,719 Speaker 1: Then you have a huge meal, then you get down 73 00:04:55,760 --> 00:04:57,880 Speaker 1: on yourself because the eight things you didn't want to 74 00:04:58,240 --> 00:05:01,200 Speaker 1: and then you throw the whole day away. One of 75 00:05:01,320 --> 00:05:05,240 Speaker 1: the top weight loss mistakes and just healthy eating mistakes. 76 00:05:05,440 --> 00:05:08,640 Speaker 1: Have to throw that in the title get you to 77 00:05:08,720 --> 00:05:12,800 Speaker 1: click and listen. But it's true, and I could call 78 00:05:12,839 --> 00:05:16,560 Speaker 1: it one of the top healthy eating mistakes and one 79 00:05:16,560 --> 00:05:21,440 Speaker 1: of the top just eating mistakes. You need to learn 80 00:05:21,560 --> 00:05:25,160 Speaker 1: there is no perfect and stop beating yourself up. And 81 00:05:25,240 --> 00:05:28,479 Speaker 1: let me finish by saying this. Start to plan ahead, 82 00:05:29,200 --> 00:05:32,240 Speaker 1: start to figure out when that meal is going to 83 00:05:32,360 --> 00:05:36,839 Speaker 1: be less than perfect. One simple example being if you 84 00:05:36,920 --> 00:05:39,479 Speaker 1: have an event of function, you know that you're gonna 85 00:05:39,480 --> 00:05:42,960 Speaker 1: go to maybe in the evening where you can't control 86 00:05:43,160 --> 00:05:46,480 Speaker 1: as much of the food, or you're going to enjoy 87 00:05:46,520 --> 00:05:48,800 Speaker 1: yourself a little bit more. You're going to someone's house 88 00:05:48,800 --> 00:05:53,640 Speaker 1: who's going to, you know, feed you, and you may 89 00:05:53,720 --> 00:05:57,600 Speaker 1: do dessert and things like that. Then that is the 90 00:05:57,640 --> 00:06:00,320 Speaker 1: meal that you're going to give yourself some we a on. 91 00:06:00,720 --> 00:06:04,479 Speaker 1: So you try to eat better all day up until then. 92 00:06:06,800 --> 00:06:10,000 Speaker 1: This is what people who maintain their weight and enjoy 93 00:06:10,040 --> 00:06:16,960 Speaker 1: eating do. So think ahead, plan ahead, but realize there 94 00:06:17,200 --> 00:06:22,600 Speaker 1: is no perfect You don't throw the day away because 95 00:06:23,520 --> 00:06:25,839 Speaker 1: you do what I do every now and again, and 96 00:06:25,920 --> 00:06:29,480 Speaker 1: you eat that entire pint of Ben and Jerry's. Listen, 97 00:06:30,320 --> 00:06:33,680 Speaker 1: I almost never put a top back on something like 98 00:06:33,760 --> 00:06:37,320 Speaker 1: Ben and Jerry's because I'm eating the whole thing. But 99 00:06:37,520 --> 00:06:41,479 Speaker 1: that's my one thing, and I've done well the rest 100 00:06:41,560 --> 00:06:45,560 Speaker 1: of the day. And that one thing not only is 101 00:06:45,600 --> 00:06:51,400 Speaker 1: not sabotaging my results, it's part of my results. I'm 102 00:06:51,440 --> 00:06:55,600 Speaker 1: allowing that to happen. I'm planning ahead. I know that 103 00:06:55,960 --> 00:07:00,920 Speaker 1: I have eaten really well prior to that, and that's 104 00:07:01,000 --> 00:07:06,640 Speaker 1: my and that's okay. I can't stress enough how important 105 00:07:06,680 --> 00:07:13,600 Speaker 1: this is that picking yourself up after falling off your 106 00:07:13,640 --> 00:07:18,920 Speaker 1: plan within that day is so important. And when you 107 00:07:19,040 --> 00:07:22,000 Speaker 1: do that over and over again, when you allow yourself 108 00:07:22,040 --> 00:07:26,600 Speaker 1: to be less than perfect, that's where huge change happens. 109 00:07:27,160 --> 00:07:31,880 Speaker 1: All right, So don't sabotage you're healthy eating your weight 110 00:07:31,920 --> 00:07:40,000 Speaker 1: loss plan because one instance throughout the day happens. Not 111 00:07:40,080 --> 00:07:43,120 Speaker 1: only does it happen to everyone, you can work that 112 00:07:43,200 --> 00:07:45,800 Speaker 1: into your plan. That is one. So if it happens 113 00:07:45,800 --> 00:07:48,360 Speaker 1: in the morning, you eat healthy for the rest of 114 00:07:48,360 --> 00:07:50,000 Speaker 1: the day. You don't throw it away. And if you 115 00:07:50,000 --> 00:07:52,400 Speaker 1: eat healthy for most of the day, then you can 116 00:07:52,480 --> 00:07:57,440 Speaker 1: enjoy at night. And there you have it. Sounds simple, 117 00:07:58,120 --> 00:08:03,400 Speaker 1: really hard for many people to understand and then embrace, 118 00:08:04,560 --> 00:08:08,960 Speaker 1: but trust me, this is one of the reasons you 119 00:08:08,960 --> 00:08:12,480 Speaker 1: are sabotaging your results. And there you have it. Thank 120 00:08:12,480 --> 00:08:14,520 Speaker 1: you so much for listening. I love these fit tips 121 00:08:14,880 --> 00:08:18,120 Speaker 1: and this is one of those examples of something that 122 00:08:18,600 --> 00:08:22,080 Speaker 1: sounds super simple, but when you put it into practice, 123 00:08:22,880 --> 00:08:26,480 Speaker 1: promise you will see incredible results. Please rate the show 124 00:08:26,520 --> 00:08:28,280 Speaker 1: if you have not, and if you did, thank you 125 00:08:28,320 --> 00:08:31,680 Speaker 1: so much. Subscribe to the podcast and you can reach 126 00:08:31,680 --> 00:08:35,160 Speaker 1: out to me questions comments. Tom h Fit is Twitter. 127 00:08:35,280 --> 00:08:38,960 Speaker 1: Tom h Fit is also my Instagram, and thank you 128 00:08:39,040 --> 00:08:42,439 Speaker 1: so many great questions coming my way, comments and things 129 00:08:42,480 --> 00:08:45,760 Speaker 1: you want covered, and I love hearing from you. Also 130 00:08:45,840 --> 00:08:48,319 Speaker 1: Fitness disrupted dot com you can email me right through 131 00:08:48,320 --> 00:08:51,720 Speaker 1: the site. Again, this goes to what I talked about 132 00:08:51,720 --> 00:08:53,880 Speaker 1: at the end of every podcast. There are three things 133 00:08:53,880 --> 00:08:56,960 Speaker 1: we control. How much we move, what we put into 134 00:08:56,960 --> 00:09:00,199 Speaker 1: our mouths and our attitudes. And when we control what 135 00:09:00,240 --> 00:09:03,559 Speaker 1: we put into our mouths, and we will allow ourselves 136 00:09:04,640 --> 00:09:07,760 Speaker 1: to not be perfect because there is no perfect No 137 00:09:07,800 --> 00:09:12,000 Speaker 1: one is perfect. Then it's sustainable, then it's doable, and 138 00:09:12,040 --> 00:09:15,280 Speaker 1: then you're going to be healthy. Thank you for listening. 139 00:09:15,320 --> 00:09:19,319 Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believe in yourself. 140 00:09:24,000 --> 00:09:27,560 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 141 00:09:27,640 --> 00:09:30,480 Speaker 1: more podcasts from my heart Radio, visit the i heart 142 00:09:30,559 --> 00:09:33,960 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 143 00:09:34,000 --> 00:09:34,800 Speaker 1: favorite shows.