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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip.

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Speaker 1: Here we go. One of the best, one the top

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Speaker 1: weight loss products, and yes it's free. Now do I

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Speaker 1: feel guilty about the title this clickbait obvious just get

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Speaker 1: your attention type title? No, you want to know why.

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Speaker 1: It's gonna cost you a couple of minutes. And that's

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Speaker 1: it because it's truly free and unlike nine percent of

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Speaker 1: the vast majority of weight loss products that are super expensive,

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Speaker 1: this works. This works. It's free. As I said, it's

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Speaker 1: zero calorie, it has no artificial ingredients, it has no

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Speaker 1: negative side effects, and it is in your house right now.

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Speaker 1: I don't know what I'm talking about. By now you should.

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Speaker 1: It's water, people, It's water now before you stop us

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Speaker 1: and go are you kidding me? Tom? That's that? Seriously,

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Speaker 1: that's your tip. You need to ask yourself two questions.

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Speaker 1: And this is really important and it goes to much

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Speaker 1: more than just this tip. Ask yourself two questions. Are

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Speaker 1: you actually doing it? Are you actually drinking enough water?

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Speaker 1: And if you say yeah, you know, I started drinking

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Speaker 1: more water, but it's not helping me lose weight. Here's

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Speaker 1: the second question, how long have you actually been doing it?

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Speaker 1: And you need to ask yourself this question for everything

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Speaker 1: you start doing, whether it's exercise or diet, you need

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Speaker 1: to give it the same amount of time at a

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Speaker 1: minimum that you would give a fat diet, which is

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Speaker 1: what at least a couple of weeks, if not longer.

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Speaker 1: So before you totally dismiss, like out of hand this

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Speaker 1: tip as being completely ridiculous, ask yourself those questions, are

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Speaker 1: you actually doing it right now? And if so, how

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Speaker 1: long have you actually been doing it? Because water is

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Speaker 1: one of those things that we should be doing it anyway.

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Speaker 1: And listen, I have talked about on many podcasts that

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Speaker 1: I have a difficult time getting in enough, which is

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Speaker 1: really problematic because I work out really frequently and I

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Speaker 1: sweat like crazy. So we should be doing it anyway

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Speaker 1: for health reasons, and like exercise, there's so many benefits

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Speaker 1: to water, including but not limited to weight loss. But

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Speaker 1: I'm also gonna give you, let me see seven ways

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Speaker 1: you should work it into your day for maximum effective

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Speaker 1: is but be sure to ask yourself those two questions again,

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Speaker 1: not just about water without any new diet or exercise

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Speaker 1: element you add to your program. Are you doing it already?

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Speaker 1: And how long have you given it to work to

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Speaker 1: be effective? All right, So here's the way you should

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Speaker 1: implement water into your day for health reasons and for

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Speaker 1: weight loss reasons. Okay, very simply, first thing in the morning,

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Speaker 1: glass of water, first thing. Wake up. And I do this,

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Speaker 1: And it's challenging to me because I want my coffee first.

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Speaker 1: That coffee is calling me, and I'm like, I just

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Speaker 1: want the coffee. I don't want the water. But I

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Speaker 1: do it. I do it. We've been fasting, you've been sleeping,

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Speaker 1: prime yourself. Start your day. And this goes to hunger

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Speaker 1: and satiety and things like that as well as I

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Speaker 1: will get too shortly. But start your day with that

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Speaker 1: number one, first thing in the morning. Number two, try

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Speaker 1: to drink a glass of water before every single meal,

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Speaker 1: every single meal. Start with a glass of water. He's

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Speaker 1: going to start helping with appetite, with satiety, with hunger.

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Speaker 1: What do the vast majority of weight loss supplements claim

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Speaker 1: to do help you to eat less and curb cravings?

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Speaker 1: Try water? Okay, no side effects other than you know,

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Speaker 1: someone like me more trips to the bathroom. So before

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Speaker 1: every meal, glass of water. And number three after every meal.

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Speaker 1: So I have salads generally at lunch and I finished,

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Speaker 1: and I'm like, you know, I kind of want something else.

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Speaker 1: Glass of water and I feel better, I feel fuller,

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Speaker 1: I feel satisfied, and I'm hydrated. Number four, I love

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Speaker 1: my wine. I'm not gonna stop drinking wine. I love

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Speaker 1: my red wine. And I try on almost, you know,

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Speaker 1: I try leave it at that glass of wine, glass

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Speaker 1: of water, glass of wine, glass of water. These are

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Speaker 1: those tips tricks like I can't stand the term hack,

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Speaker 1: but that will do so many things in such a

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Speaker 1: simple way. Well, curb how much alcohol you take in,

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Speaker 1: which is gonna curb. How many calories you take in,

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Speaker 1: which is gonna curb? How you know much alcohol you consume?

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Speaker 1: All good things, and you're gonna be hydrated. Okay, don't

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Speaker 1: have to do it after every single class, but work

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Speaker 1: it in there and it goes for any type of alcohol. Okay.

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Speaker 1: Number five after every workout. Now I've talked about how

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Speaker 1: much you should replace quick separate fit tip point a pound.

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Speaker 1: So you weigh yourself naked, you do an hour long workout,

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Speaker 1: you weigh yourself again. I lose about four pounds depending

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Speaker 1: on the conditions, three to four pounds at least, So

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Speaker 1: three to four pints of water is what you want

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Speaker 1: to put back in. But just focus on a glass

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Speaker 1: at a minimum. You know you talk about all the

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Speaker 1: other hydration stuff, but this is just when you should

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Speaker 1: take in water. Okay, rehydrate after your workouts obviously number

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Speaker 1: six in your car. You know people talk about intermittent fasting.

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Speaker 1: Why don't you focus on not snacking in your car

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Speaker 1: in places like that and those calories to add up.

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Speaker 1: So a simple yet super effective tip, have that big

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Speaker 1: bottle of water in your car. Again for people like

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Speaker 1: me though from driving up to Boston, as I do

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Speaker 1: frequently for different reasons, it's about a three hour trip.

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Speaker 1: I gotta be careful because I'm taking two stops, two

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Speaker 1: pit stops along the way, but I still do it.

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Speaker 1: You work it in, you figured it out. Okay, in

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Speaker 1: your car, have that big bottle of water instead of

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Speaker 1: the soda, instead of the snacks or in addition to

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Speaker 1: because you will eat and drink less of those things

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Speaker 1: when you have the water first and finally finish your

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Speaker 1: day before you go to bed. Glass of water. I'm

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Speaker 1: someone who if I don't feed myself adequately throughout the day.

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Speaker 1: I'm waking up at two or three am, and I'm

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Speaker 1: going down and I'm raiding the cookie drawer. So drinking

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Speaker 1: a glass of water before I go to bed serves

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Speaker 1: numerous purposes. Curbing that appetite, it's not perfect, but it

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Speaker 1: helps hydrating before I go to bed, all of those things.

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Speaker 1: So those seven times are perfect ways to add it

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Speaker 1: into your day. And final tip, have a few bottles

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Speaker 1: filled all the time. It's all about convenience, all about

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Speaker 1: what you're grabbing that is right in front of you.

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Speaker 1: We have a second small fridge in our kitchen and

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Speaker 1: I have two to three bottles that I have purchased,

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Speaker 1: and I just keep refilling them. And I've noticed my

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Speaker 1: kids grab those, and so it's about convenience and about

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Speaker 1: what is right there in front of you. When you're thirsty,

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Speaker 1: and I generally i'm cheap, I buy a bottle of

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Speaker 1: water and I refill it until I lose the bottle

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Speaker 1: or I'm somewhere where you know, I gotta get rid

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Speaker 1: of it. I still buy bottled water occasionally, but I

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Speaker 1: more often than not. If you've seen me walking around

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Speaker 1: with a bottle of water. I ever filled that dozens

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Speaker 1: of times. And there you go, yeah, you go. This

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Speaker 1: is so stupid, so simple, so ineffective. So no, guess

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Speaker 1: what when you do all of these tips that I

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Speaker 1: have given you and will continue to give you, When

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Speaker 1: you take them all and you start implementing them consistently,

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Speaker 1: all of them, your life changes for the better. It

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Speaker 1: doesn't change dramatically because you're not depriving yourself. You're actually

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Speaker 1: doing something more. Don't focus on what you're not doing,

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Speaker 1: focus on what you can do. Don't focus on what

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Speaker 1: you can't eat, focus on what you can and adding

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Speaker 1: in water in the ways I just outlined, make you

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Speaker 1: look better, make you feel better, make you live longer,

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Speaker 1: make you lose weight. And it's free and there you

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Speaker 1: have it. Fit tip, Save your money, save your time,

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Speaker 1: and get results. Drink more water. Thank you for listening again.

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Speaker 1: Tom h Fit is Instagram and Twitter. Love to hear

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Speaker 1: from you, tom h Fit. You can reach out to

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Speaker 1: me through those two social media platforms. Also, Fitness disrupted

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Speaker 1: dot com. You can email me through the site and

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Speaker 1: new website. My new virtual gym where I'm uploading all

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Speaker 1: my content from decades of videos and article and workouts

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Speaker 1: and training plans is Tom Holland Fitness Tom Holland Fitness

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Speaker 1: dot com. And finally, the newest book is The Micro

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Speaker 1: Workout Plan. And please, thank you so much to everyone

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Speaker 1: who has reviewed the book on Amazon. And if you

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Speaker 1: have three to five extra minutes and you've read the book, uh,

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Speaker 1: if you could take to you know, take that couple

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Speaker 1: of minutes and post a review. Huge for authors, So

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Speaker 1: thank you ahead of time. If and when you do

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Speaker 1: that again, I'm giving you the advice that is based

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Speaker 1: in science. It's often simple, but it's always effective. You

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Speaker 1: have to do it, and you have to give it time,

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Speaker 1: and you have to layer all of these simple things

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Speaker 1: on top of one another, and you will be amazed

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Speaker 1: at the results because there are three things we all control,

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Speaker 1: how much we move, what we put into our mouths,

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Speaker 1: and our attitudes, and that is awesome. I am Tom Holland,

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Speaker 1: Exercise Physiologist, certified sports nutrition this and lover of everything fitness.

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Speaker 1: Thank you for listening and believe in yourself. Fitness Disrupted

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Speaker 1: is a production of I Heart Radio. For more podcasts

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Speaker 1: from my heart Radio, visit the i heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows,