1
00:00:00,760 --> 00:00:05,000
Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

2
00:00:09,720 --> 00:00:15,560
Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit

3
00:00:15,680 --> 00:00:19,919
Speaker 1: tip the number one thing on a food label when

4
00:00:20,079 --> 00:00:23,840
Speaker 1: you're trying to lose weight. So, if you're like so

5
00:00:23,880 --> 00:00:27,240
Speaker 1: many people out there who are trying to lose some weight,

6
00:00:27,320 --> 00:00:31,080
Speaker 1: a few pounds maybe more, you're trying to figure out

7
00:00:31,120 --> 00:00:35,400
Speaker 1: what foods are the ones to help you achieve that goal.

8
00:00:36,080 --> 00:00:40,080
Speaker 1: And you may be looking at energy bars, at protein drinks,

9
00:00:40,400 --> 00:00:45,040
Speaker 1: at different juices, at different bags of of snack foods.

10
00:00:45,320 --> 00:00:48,560
Speaker 1: You know, you are looking and trying to find foods

11
00:00:48,560 --> 00:00:50,920
Speaker 1: that are gonna help you drop that weight, and it

12
00:00:51,000 --> 00:00:55,960
Speaker 1: could be really, really confusing. The food industry just confuses you.

13
00:00:56,320 --> 00:00:59,680
Speaker 1: And they have terms like net cars and if you

14
00:00:59,680 --> 00:01:01,520
Speaker 1: don't know what that is, just did a fit tip

15
00:01:01,520 --> 00:01:05,319
Speaker 1: about it. Listen to that quick fit Tip show and

16
00:01:05,360 --> 00:01:08,280
Speaker 1: that will set you straight on net carbs. But you

17
00:01:08,400 --> 00:01:12,679
Speaker 1: look at labels and they don't have things like low fat,

18
00:01:13,200 --> 00:01:20,080
Speaker 1: low car low sugar, high fat. What are you to

19
00:01:20,160 --> 00:01:23,000
Speaker 1: look for when it comes to losing weight? It is

20
00:01:23,840 --> 00:01:27,600
Speaker 1: so confusing for so many people. Now I will say

21
00:01:27,640 --> 00:01:30,000
Speaker 1: this once and I will say it again before the

22
00:01:30,120 --> 00:01:32,680
Speaker 1: end of the short fit tip. This is about weight

23
00:01:32,720 --> 00:01:38,040
Speaker 1: loss first and foremost, not being healthy, and I'll talk

24
00:01:38,040 --> 00:01:41,680
Speaker 1: about that. But when the ultimate goal is to lose weight,

25
00:01:41,760 --> 00:01:45,000
Speaker 1: the first and most important ingredient, if you want to

26
00:01:45,040 --> 00:01:47,360
Speaker 1: call it that. On a food label, the first thing

27
00:01:47,400 --> 00:01:55,080
Speaker 1: you look for is calories. It's calories, because it doesn't

28
00:01:55,080 --> 00:01:57,800
Speaker 1: matter if it's low fat, if it's low carb, if

29
00:01:57,800 --> 00:02:01,000
Speaker 1: it's low sugar, how many net carbs it has. If

30
00:02:01,040 --> 00:02:04,200
Speaker 1: it's five hundred calories and you're only looking to have

31
00:02:04,880 --> 00:02:09,200
Speaker 1: something with maybe three to fifty three fifty, then it

32
00:02:09,240 --> 00:02:14,920
Speaker 1: doesn't matter how wod sugar, how many carbs, how many,

33
00:02:15,040 --> 00:02:21,320
Speaker 1: how many grams of fat, because for pure weight loss,

34
00:02:22,520 --> 00:02:26,320
Speaker 1: it's about calories in and calories out for pure weight loss,

35
00:02:28,480 --> 00:02:32,360
Speaker 1: not for health. For pure weight loss. And when you

36
00:02:32,360 --> 00:02:35,800
Speaker 1: are generally grabbing something like a bar or a premate

37
00:02:35,919 --> 00:02:41,400
Speaker 1: drink or a bag of something, it's not an apple

38
00:02:41,680 --> 00:02:49,880
Speaker 1: or vegetables, generally speaking, it's something premate. But again, if

39
00:02:49,919 --> 00:02:54,639
Speaker 1: the calories are excessive, none of the other ingredients are

40
00:02:54,680 --> 00:02:57,680
Speaker 1: going to make a bit of difference when it truly

41
00:02:57,720 --> 00:03:00,280
Speaker 1: comes to weight loss. If you think you are eating

42
00:03:00,320 --> 00:03:04,359
Speaker 1: something that is low calorie and it isn't that is

43
00:03:04,400 --> 00:03:07,680
Speaker 1: going to sabotage your weight loss efforts. Now I have

44
00:03:07,880 --> 00:03:13,720
Speaker 1: to also saying that, of course it has to satiate you.

45
00:03:13,800 --> 00:03:16,320
Speaker 1: What does that mean If you eat something that's super

46
00:03:16,360 --> 00:03:19,560
Speaker 1: low calorie and it makes you hungry ten minutes later,

47
00:03:19,560 --> 00:03:22,560
Speaker 1: then it's not doing the job. So even though I

48
00:03:22,639 --> 00:03:27,000
Speaker 1: say you have to look at calories, ideally, if you

49
00:03:27,040 --> 00:03:34,160
Speaker 1: can find something, and again i'm generally speaking about meal replacement, bars, drinks,

50
00:03:34,240 --> 00:03:38,040
Speaker 1: things like that, you want it to be as healthy

51
00:03:38,080 --> 00:03:40,680
Speaker 1: as possible, but that goes for everything. When you're looking

52
00:03:40,720 --> 00:03:44,520
Speaker 1: at labels, you need to know how many calories? Have

53
00:03:44,640 --> 00:03:47,920
Speaker 1: you gone to a restaurant that has the calories of

54
00:03:47,960 --> 00:03:51,560
Speaker 1: the dinners and appetizers and desserts and you're blown away

55
00:03:51,720 --> 00:03:55,040
Speaker 1: and what you think is healthy is not, or what

56
00:03:55,080 --> 00:04:00,360
Speaker 1: you think has low calories doesn't. So that's why you

57
00:04:00,480 --> 00:04:03,920
Speaker 1: start there because it may be too well. You may

58
00:04:03,960 --> 00:04:06,400
Speaker 1: say a hundred fifty calories, I need to fifty or

59
00:04:06,440 --> 00:04:09,840
Speaker 1: three hundred if you're truly using it as a meal replacement.

60
00:04:10,480 --> 00:04:13,080
Speaker 1: And then you may say, holy cow, it's a salad

61
00:04:13,840 --> 00:04:19,040
Speaker 1: and it's got twelve hundred calories. So start with calories

62
00:04:19,160 --> 00:04:24,520
Speaker 1: when the ultimate goal is reducing calories for weight loss.

63
00:04:26,520 --> 00:04:30,880
Speaker 1: But again, you can make it as healthy as possible

64
00:04:31,200 --> 00:04:36,039
Speaker 1: with as few ingredients as possible and ingredients that you recognize.

65
00:04:38,279 --> 00:04:41,000
Speaker 1: The less process the better. And we are living in

66
00:04:41,000 --> 00:04:43,200
Speaker 1: a time. Back when I first started, there was like

67
00:04:43,279 --> 00:04:47,080
Speaker 1: two power bars and they tasted like cardboard. Now the

68
00:04:47,160 --> 00:04:54,440
Speaker 1: options are almost endless. But when it's about calories in

69
00:04:54,600 --> 00:04:58,680
Speaker 1: calories out, if you take in something that is a

70
00:04:58,760 --> 00:05:04,440
Speaker 1: seven hundred calorie drink that you think is low calorie

71
00:05:04,560 --> 00:05:07,440
Speaker 1: and you're trying to lose weight, that's not going to

72
00:05:07,560 --> 00:05:12,640
Speaker 1: do it for you. So yes, protein is important. Yes,

73
00:05:13,720 --> 00:05:19,120
Speaker 1: you want it to be something that sustains you because

74
00:05:19,160 --> 00:05:21,600
Speaker 1: if it doesn't make you feel full long enough, then

75
00:05:21,640 --> 00:05:24,560
Speaker 1: it's no good period. So you have to experiment. But

76
00:05:24,680 --> 00:05:27,240
Speaker 1: that's the fifth tip. When the goal is to reduce

77
00:05:27,320 --> 00:05:31,799
Speaker 1: calories so you can reduce your weight and you're looking

78
00:05:31,839 --> 00:05:35,680
Speaker 1: for something to maybe replace a meal or a quick

79
00:05:35,720 --> 00:05:38,760
Speaker 1: snack or maybe a full meal, you need to know

80
00:05:39,200 --> 00:05:44,159
Speaker 1: how many calories are in that meal, and there you

81
00:05:44,200 --> 00:05:47,599
Speaker 1: have it. The number one thing on a food label

82
00:05:48,520 --> 00:05:51,880
Speaker 1: when you're trying to lose weight. Start there and then

83
00:05:51,920 --> 00:05:56,080
Speaker 1: look at the other ingredients. I am Tom holland thank

84
00:05:56,080 --> 00:05:59,840
Speaker 1: you for listening, Please subscribe to the podcast. Please rate

85
00:05:59,880 --> 00:06:02,400
Speaker 1: the podcast if you have not yet, and if you did,

86
00:06:02,480 --> 00:06:05,719
Speaker 1: thank you very much. You can reach out to me

87
00:06:05,839 --> 00:06:09,040
Speaker 1: Tom h Fit is my Twitter and my Instagram tom

88
00:06:09,160 --> 00:06:13,120
Speaker 1: h Fit. The website is Fitness disrupted dot com. And

89
00:06:13,160 --> 00:06:16,120
Speaker 1: remember that my goal is to help you have the

90
00:06:16,160 --> 00:06:19,640
Speaker 1: best information, to have the best life, to weed through

91
00:06:19,680 --> 00:06:25,160
Speaker 1: the misinformation, to make sense of the myths so that

92
00:06:25,240 --> 00:06:30,440
Speaker 1: you can look better, feel better, and live longer. Because

93
00:06:30,480 --> 00:06:33,400
Speaker 1: there are three things we control, how much we move,

94
00:06:34,000 --> 00:06:38,039
Speaker 1: what we put into our mouths, and our attitudes. And

95
00:06:38,160 --> 00:06:41,800
Speaker 1: that's awesome. Thank you for listening. I'm Tom Holland this

96
00:06:41,880 --> 00:06:52,240
Speaker 1: is Fitness Disrupted. Believe in yourself. Fitness Disrupted is a

97
00:06:52,279 --> 00:06:55,680
Speaker 1: production of I Heart Radio. For more podcasts from my

98
00:06:55,760 --> 00:06:59,320
Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts,

99
00:06:59,600 --> 00:07:01,760
Speaker 1: or where ever you listen to your favorite shows.