WEBVTT - 23 Tips to Eating Better and Losing Weight 0:00:00.840 --> 0:00:05.920 Welcome to Fitness Disrupted, a production of I Heart Radio. 0:00:09.600 --> 0:00:15.640 I am Tom Holland and this is Fitness Disrupted. All right, 0:00:15.840 --> 0:00:19.440 let's just do a straightforward show, not that my shows 0:00:19.440 --> 0:00:23.919 aren't straightforward, but like boom boom boom, gonna rattle off 0:00:25.040 --> 0:00:30.640 almost two dozen tips to eating better and losing weight. 0:00:31.960 --> 0:00:35.760 And the two are not mutually exclusive. Being healthy and 0:00:35.840 --> 0:00:41.840 losing weight. It's a big part of this show and 0:00:43.159 --> 0:00:51.360 research shows what you all love, list shows and odd numbers. 0:00:51.920 --> 0:00:56.160 Oddly enough, we search chose like three is better than 0:00:56.680 --> 0:01:02.080 two or twenty four. But I'm to give you almost 0:01:02.160 --> 0:01:06.560 two dozen tips to eating better, losing weight, and just 0:01:06.640 --> 0:01:10.600 being healthier. And these tips are ones you've heard before 0:01:10.640 --> 0:01:13.560 if you've listened to other podcasts of mind. They are 0:01:13.680 --> 0:01:20.039 scientifically based. But you gotta find what works for you, right. 0:01:20.720 --> 0:01:23.679 But I want you to be honest with yourself and 0:01:23.760 --> 0:01:26.360 if you want it's a great idea. If you're struggling, 0:01:27.480 --> 0:01:33.080 and most people are, grab a pen a pencil, piece 0:01:33.080 --> 0:01:36.720 of paper. If you're my age, if you're younger, you 0:01:36.720 --> 0:01:38.800 could do it on your phone. I still don't understand. 0:01:40.319 --> 0:01:44.839 I'm a I'm a at the heart of it, a 0:01:44.880 --> 0:01:49.080 pencil and paper type of guy. But write these down 0:01:50.000 --> 0:01:54.200 and be honest. How many are you doing? And of 0:01:54.320 --> 0:02:00.400 the twenty three, if you do a handful, you're going 0:02:00.480 --> 0:02:03.200 to be successful. If you do more than a handful, 0:02:03.240 --> 0:02:07.920 you're going to be more successful more quickly. It is 0:02:07.960 --> 0:02:13.040 that simple. And what you will see when I rattle 0:02:13.120 --> 0:02:16.000 off all twenty three of these is it's not one 0:02:16.160 --> 0:02:20.280 thing right, it's not one diet, it's not changing one thing. 0:02:20.680 --> 0:02:24.880 It's changing this is this is the I hate the 0:02:24.880 --> 0:02:31.320 word the secret. It's changing a handful of things, many 0:02:31.480 --> 0:02:40.440 things slowly over time. That's what works, based in science, 0:02:40.600 --> 0:02:44.040 based in experience. Do you have to do them all? 0:02:44.080 --> 0:02:47.520 Absolutely not? Are some more important than others? I would 0:02:47.560 --> 0:02:49.880 argue yes, But at the end of the day comes 0:02:49.880 --> 0:02:53.160 down to results. It comes down to results. But that's 0:02:53.200 --> 0:02:57.400 what's always mystified me in this industry when I would 0:02:57.400 --> 0:03:00.080 have pushed back from people, when I would say, you know, 0:03:00.120 --> 0:03:03.040 here's what the science says about you know, a habit 0:03:03.160 --> 0:03:06.200 or something that will help achieve your goals. And I'll say, well, 0:03:06.200 --> 0:03:11.080 I'm not gonna do that. You go, okay, um, what 0:03:11.120 --> 0:03:14.000 are you gonna do? Right? But when you have twenty 0:03:14.280 --> 0:03:18.440 three different tips and and things you can start to 0:03:18.639 --> 0:03:25.000 implement right away you find what works for you. And 0:03:25.000 --> 0:03:28.520 when you find what works for you now and over time, 0:03:29.800 --> 0:03:31.600 are you gonna do all twenty three of these things 0:03:31.600 --> 0:03:35.920 at the same time. Could because they're not huge. There's 0:03:35.960 --> 0:03:40.560 not one of them that is some deprivation diet. There's 0:03:40.600 --> 0:03:45.800 not one that is complicated. But that's what human nature wants. 0:03:46.360 --> 0:03:48.320 You want it to be hard. You want it to 0:03:48.400 --> 0:03:55.200 be deprivation. I don't know why. I do know why. 0:03:55.640 --> 0:03:57.320 One of the reasons is you want that quick fix. 0:03:58.840 --> 0:04:03.160 I get it. We all want things quicker. I'm really 0:04:03.200 --> 0:04:07.840 bad at waiting for things myself, but this is something 0:04:08.320 --> 0:04:13.200 you can't rush. Okay, but I'll say it one final time. 0:04:13.920 --> 0:04:21.400 The great news is these small changes don't affect your 0:04:21.440 --> 0:04:25.440 life in the way that a restrictive diet does, or 0:04:25.520 --> 0:04:34.560 some something crazy, something expensive and restrictive, whether that's you know, 0:04:34.800 --> 0:04:38.320 expensive supplements that are tied into a plan where you're 0:04:38.360 --> 0:04:42.120 restricted from eating certain foods. But none of that. All right, 0:04:42.760 --> 0:04:44.960 let's get right into it quick break. When we come back, 0:04:44.960 --> 0:04:47.839 twenty three tips to eating better and losing weight, we'll 0:04:47.880 --> 0:04:58.400 be right back, and we are back just giving you 0:04:58.520 --> 0:05:04.360 a laundry. List of tips based in science, based in 0:05:04.400 --> 0:05:10.960 experience that you can employ right away to help you 0:05:11.000 --> 0:05:15.440 achieve your goals. And again, the goals are not mutually exclusive. 0:05:15.480 --> 0:05:20.640 The goals of eating better, losing weight, and being healthier, 0:05:20.680 --> 0:05:25.280 they're all tied in. I will not help you lose 0:05:25.279 --> 0:05:27.600 weight in an unhealthy way, not going to do it. 0:05:28.880 --> 0:05:31.000 I'm not going to do it. But that's not what 0:05:31.080 --> 0:05:33.000 this is about. All right, let's get right into it. 0:05:33.680 --> 0:05:38.479 Number one, Eat breakfast, Eat breakfast. I've done so many 0:05:38.520 --> 0:05:41.440 shows on this topic. I will continue to do shows 0:05:41.520 --> 0:05:45.400 on this topic. The research is so strong, The research 0:05:45.520 --> 0:05:48.640 is so strong into eating breakfast. And if you're not 0:05:48.720 --> 0:05:51.919 eating breakfast now and you say you're not hungry, but 0:05:52.040 --> 0:05:56.719 you're struggling to lose weight, think about that for a second. 0:05:59.000 --> 0:06:03.400 Think about that first second. It's not working. So try it. 0:06:03.560 --> 0:06:06.480 Try all of these things at some point and give 0:06:06.520 --> 0:06:09.760 it a little bit of time, and I will flesh 0:06:09.760 --> 0:06:11.720 out each one. Not too much, because I don't want 0:06:11.800 --> 0:06:14.720 this show to be ridiculously long, So a minute or 0:06:14.760 --> 0:06:20.840 two for each tip. But eat breakfast. I talk about 0:06:20.880 --> 0:06:25.159 the studies that are so strong in showing that people 0:06:25.160 --> 0:06:27.520 who lose significant amount of weight and keep it off. 0:06:28.760 --> 0:06:33.560 Tend to eat breakfast. And I'm gonna qualify this one 0:06:33.600 --> 0:06:36.440 step further, which for those of you who don't eat 0:06:36.440 --> 0:06:39.880 breakfast will probably cringe. I not only want you to 0:06:39.880 --> 0:06:42.839 eat breakfast. I want you to to eat big, huge breakfast. 0:06:45.080 --> 0:06:51.040 Start your day by fueling up. Start your day by 0:06:51.080 --> 0:06:56.000 fueling up. The reasons so many people gain weight is 0:06:56.080 --> 0:06:59.360 because they're eating so many calories late at night. It's 0:06:59.400 --> 0:07:03.680 not that you're he goes into hibernation mode when you 0:07:03.760 --> 0:07:06.600 take in those calories. It's that it is simple math 0:07:06.680 --> 0:07:10.200 that people take in a crazy amount of calories at night, 0:07:13.720 --> 0:07:19.520 taking those calories at the start of the day. A big, healthy, huge, 0:07:20.000 --> 0:07:23.520 huge breakfast. And I know it's so hard for people 0:07:23.560 --> 0:07:29.920 to do. I gotta move this along. But eat breakfast. 0:07:30.560 --> 0:07:33.760 Try eating breakfast, give it time. Find foods that are 0:07:33.760 --> 0:07:36.240 healthy that fuel you up in the right way, not 0:07:36.280 --> 0:07:47.480 an unhealthy breakfast. Whole foods and a big, big fueling 0:07:47.560 --> 0:07:50.840 up for the day meal. All right, enough, I gotta 0:07:50.880 --> 0:07:54.800 move and I gotta gotta gonna keep myself on track here. 0:07:55.080 --> 0:07:59.720 Eat frequently. If you're eating three meals a day and 0:07:59.720 --> 0:08:02.000 it's working for you, good for you, and guess what 0:08:02.400 --> 0:08:06.360 every one of these tips. What I love is you'll 0:08:06.360 --> 0:08:08.360 read the articles that say, no, you don't have the breakfast, 0:08:08.680 --> 0:08:13.800 No you don't have to eat frequently. If you're on track, 0:08:13.880 --> 0:08:15.680 as I will say over and over, good for you, 0:08:15.720 --> 0:08:19.880 then you're good right. Most people don't eat three meals 0:08:19.920 --> 0:08:22.880 and not snack. Most people don't eat three healthy meals 0:08:22.880 --> 0:08:27.680 throughout the day. I don't. I'm eating less as I 0:08:27.720 --> 0:08:32.880 get older, but I'm still eating frequently. And when I don't, 0:08:32.920 --> 0:08:35.600 I notice it when I go for an extended period 0:08:35.600 --> 0:08:37.959 of time. I know my party really well now after 0:08:38.400 --> 0:08:41.520 decades and decades of being in this industry. And if 0:08:41.559 --> 0:08:45.800 I go like an hour too long, I struggle later 0:08:45.840 --> 0:08:49.200 in the day to not eat foods that aren't as 0:08:49.200 --> 0:08:54.600 good for me, and I just I'm off track. And 0:08:54.640 --> 0:08:58.840 so yes, eating five to six medium sized meals a 0:08:58.960 --> 0:09:02.400 day or you know you can eat a little bit, well, 0:09:02.440 --> 0:09:04.880 I'm getting ahead of myself. Five to six meals a 0:09:04.920 --> 0:09:10.000 day medium sized? You can um, you know, well, I'll 0:09:10.000 --> 0:09:12.840 get to it. I don't want to give it away. Uh, 0:09:12.840 --> 0:09:15.679 five or six meals a day every three hours or 0:09:15.720 --> 0:09:18.640 so two to three hours, so you wake up whatever 0:09:18.679 --> 0:09:20.400 time you wake up, so up at five am working 0:09:20.400 --> 0:09:23.240 out this morning. Didn't want to eat before that, but 0:09:23.280 --> 0:09:29.080 eight after. So for me, it's like seven o'clock, ten o'clock, 0:09:29.240 --> 0:09:35.440 one o'clock, four o'clock, seven o'clock, and then maybe a 0:09:35.520 --> 0:09:40.600 snack right before bed. Fuel your body. Don't let that 0:09:40.600 --> 0:09:43.200 blood sugar drop, don't let the wheels fall off at 0:09:43.240 --> 0:09:45.599 three o'clock, and then you're grabbing for the candy and 0:09:45.640 --> 0:09:48.720 all that stuff. And then that's why at dinner time 0:09:48.760 --> 0:09:54.640 you're now off the rails. All right, I'm gonna you know, 0:09:54.800 --> 0:09:57.760 get into that further as well. Number three, and you 0:09:57.800 --> 0:10:00.080 hear this all the time. Drink water. One of the 0:10:00.080 --> 0:10:04.120 hardest things for me to do. I just I have 0:10:04.200 --> 0:10:06.320 the bladder of an eight year old, I'll say it. 0:10:07.480 --> 0:10:09.640 And I struggle and that that's a problem because I 0:10:09.679 --> 0:10:14.480 do exercise frequently. I do sweat a crazy amount and 0:10:14.559 --> 0:10:18.240 I need to get those fluids in. And so what 0:10:18.360 --> 0:10:20.360 I do and what you can do too, And for 0:10:20.360 --> 0:10:22.840 a lot of these tips, I'm gonna qualify them, you know, 0:10:23.800 --> 0:10:27.480 one or two ways give you tips within the tips. 0:10:27.480 --> 0:10:30.720 But I have a bottle, empty bottle water bottle in 0:10:30.760 --> 0:10:34.720 my office in my studio that I will refill. I 0:10:34.840 --> 0:10:38.319 have a handful of water bottles in my home gym 0:10:38.360 --> 0:10:41.360 filled and I have two bottles that I tried to 0:10:41.440 --> 0:10:45.000 drink and refill throughout the day. But my goal is 0:10:45.040 --> 0:10:47.760 to drink those two every day. Do I hit it? 0:10:48.240 --> 0:10:50.880 Not even close? Still working on it, all right. But 0:10:51.000 --> 0:10:54.839 drink water. You know all those statistics how much of 0:10:54.880 --> 0:10:57.400 our bodies are made of water and blah blah blah. 0:10:58.000 --> 0:11:02.280 Just drink more water. But know that food has water 0:11:02.320 --> 0:11:07.080 in it too, you know, different drink coffee, different liquids. 0:11:07.520 --> 0:11:10.559 Fluids you're drinking, you know those are those are fluids 0:11:10.640 --> 0:11:12.839 and they help with hydration. But we need to drink 0:11:12.880 --> 0:11:17.160 more water. If you're already there, awesome, okay, but it's 0:11:17.240 --> 0:11:21.800 another not only health tip, but it will help with hunger, 0:11:22.240 --> 0:11:26.160 right all right. Number four Stock your home. Oh my gosh, 0:11:26.240 --> 0:11:31.160 is this so simple yet so vitally important. Stock your 0:11:31.200 --> 0:11:35.400 home with healthy foods that you like, lots and lots 0:11:35.480 --> 0:11:40.559 of choices. Go out for the treats. Does that mean 0:11:40.600 --> 0:11:42.120 you don't have treats in the house. No. I have 0:11:42.160 --> 0:11:44.720 an entire drawer I called the cookie drawer, you know, 0:11:44.800 --> 0:11:47.360 but that's got so much stuff in there for the 0:11:47.440 --> 0:11:50.200 kids and for everyone, and then we have ice cream 0:11:50.200 --> 0:11:52.760 in the house and things like that. But we also 0:11:52.840 --> 0:11:57.480 have so many healthy options right out in the open, 0:11:58.040 --> 0:12:04.559 huge tray of fruit, you know, three tiers, apples, oranges, bananas, 0:12:04.800 --> 0:12:11.280 food everywhere, healthy options to grab four. It's so simple, 0:12:11.320 --> 0:12:14.560 but it's so important that the vast majority of the 0:12:14.559 --> 0:12:20.720 foods in your house that you have access to are healthy. 0:12:20.960 --> 0:12:28.320 All right. Number five, prepare ahead of time. Food prep. 0:12:28.440 --> 0:12:31.480 And I am as lazy as they come, people, I'm 0:12:31.520 --> 0:12:34.880 as lazy as they come. I will pay extra and 0:12:34.880 --> 0:12:38.240 I'm getting ahead of myself again for convenience. But cook 0:12:38.880 --> 0:12:41.520 ahead of time. Just a couple of things that work 0:12:41.600 --> 0:12:45.680 for you, all right. For me, it's Sunday's and I 0:12:45.800 --> 0:12:48.680 have an egg cooker that hard boils the I can't 0:12:48.720 --> 0:12:50.880 even boil the water and do it that way. I 0:12:50.920 --> 0:12:54.640 have this little egg cooker thing that does seven eggs 0:12:54.640 --> 0:12:56.440 at a time, hard boils in my poor water in it. 0:12:56.640 --> 0:12:58.719 I put the thing, the seven eggs in, I put 0:12:58.760 --> 0:13:01.520 the top on, hug it in, I turn it on, 0:13:01.679 --> 0:13:05.040 boom at beeps. I'm done. So I do like a dozen. 0:13:06.320 --> 0:13:09.199 I eat them, my kids eat them. So eggs. If 0:13:09.200 --> 0:13:12.200 you're you know grilling. We're coming up to summer outside 0:13:12.600 --> 0:13:16.400 grill extra if you're if you're a meat person, you know, chicken, 0:13:16.600 --> 0:13:19.360 things like that. Don't cook one or two or just 0:13:19.440 --> 0:13:23.640 a meal's worth, cook a bunch, put that in the fridge. 0:13:24.120 --> 0:13:26.920 I also, again, this is how lazy I am. I 0:13:26.920 --> 0:13:29.679 have at the steamed mixed vegetables and different vegetables that 0:13:29.720 --> 0:13:33.280 I can just steam in the microwave. I am that lazy. 0:13:33.559 --> 0:13:36.640 I do that, and then I put it in tupper wear. 0:13:36.679 --> 0:13:39.880 So I'll steam an entire huge bag. Sometimes I'll eat 0:13:39.880 --> 0:13:42.840 the whole bag, but if it's big enough, I'll eat 0:13:42.880 --> 0:13:47.200 half and I'll put half away. And it's there. And 0:13:47.240 --> 0:13:50.240 then I do like my omelet and throw the you know, 0:13:50.320 --> 0:13:54.240 four eggs, throw the already cooked vegetables on top of 0:13:54.280 --> 0:13:59.760 the eggs. I've got this awesome omelet with so much volume, 0:14:00.559 --> 0:14:06.199 four eggs and veggies on top. That's a big healthy breakfast. 0:14:06.280 --> 0:14:08.880 And there's other options as well. All right, I got 0:14:08.880 --> 0:14:10.840 ahead of myself, but I gave away number six. Pay 0:14:10.920 --> 0:14:13.720 for convenience. Every now and again, what are you going 0:14:13.720 --> 0:14:18.280 to invest in? What is more important to spend your 0:14:18.280 --> 0:14:22.240 money on? Exercise and nutrition? Right? So I have a juicer. 0:14:22.480 --> 0:14:24.600 I'm not going to use it. It was a gift. 0:14:25.080 --> 0:14:27.600 I'm way too lazy to shop for all that stuff 0:14:27.960 --> 0:14:30.360 and to clean it up. And so that is where 0:14:30.400 --> 0:14:32.680 I will pay for convenience. I will get a red 0:14:32.760 --> 0:14:35.760 drink or a green drink. You know, different kinds of 0:14:35.760 --> 0:14:38.120 foods that I'm not going to prepare myself that are 0:14:38.160 --> 0:14:42.560 super healthy, that I'm definitely not gonna shop for. It's 0:14:42.600 --> 0:14:46.680 just honest, people, I'm being honest with you. I'm gonna 0:14:46.680 --> 0:14:49.200 spend my money on that stuff that fuels my body. 0:14:49.560 --> 0:14:53.160 It's going to help prevent disease. What is more important 0:14:53.160 --> 0:14:54.440 than what we put into our bodies? Right, So, if 0:14:54.440 --> 0:14:56.560 I'm gonna spend a couple more bucks on something because 0:14:56.600 --> 0:14:59.080 I'm too lazy to do it, I'm definitely gonna do it. 0:14:59.200 --> 0:15:02.160 So pay for CONVENI and figure out what those things are. Right? 0:15:02.200 --> 0:15:06.760 Where are you going to spend a couple extra dollars? Right? 0:15:07.480 --> 0:15:11.240 Number seven Eat protein at every meal. I will talk 0:15:11.280 --> 0:15:16.920 about protein until the day I die. It's so important 0:15:16.960 --> 0:15:22.280 to so many different things, including building muscle, including not 0:15:22.440 --> 0:15:28.800 losing muscle as we age, sarcopenia, and feeling full, like 0:15:29.360 --> 0:15:34.840 to really really important things, right, satiety and muscle. The 0:15:34.920 --> 0:15:38.040 less muscle we have, the lower metabolisms are. The more 0:15:38.160 --> 0:15:42.080 muscle we have, the higher metabolisms are. Muscle is more 0:15:42.240 --> 0:15:46.880 metabolically active than fat tissue. That's why men one of 0:15:46.920 --> 0:15:51.400 the reasons have uh, you know, burn calories at a 0:15:51.440 --> 0:15:54.480 greater rate than women. Women, Thank goodness, are getting more 0:15:54.480 --> 0:15:57.200 and more into the strength training and you know strong 0:15:57.280 --> 0:15:59.760 as the new skinny. Love that. But eat protein it 0:15:59.840 --> 0:16:03.320 every meal again, about half your body weight in grams 0:16:03.360 --> 0:16:06.000 per day, and then break it up over those meals. 0:16:08.080 --> 0:16:10.920 It's hard to get it all in there, almost impossible 0:16:11.040 --> 0:16:13.760 in one meal or two. And when you spread it 0:16:13.760 --> 0:16:17.400 out throughout the day, it helps you feel full. And 0:16:17.400 --> 0:16:19.160 then we could get into but I'm not going to. 0:16:19.520 --> 0:16:22.400 You know the way it affects blood, sugar and highly 0:16:22.520 --> 0:16:26.520 semic foods. You pair protein with carbohydrates, all right, So 0:16:26.560 --> 0:16:29.880 every meal that you can take your again body weight 0:16:30.960 --> 0:16:33.520 in half grams per day and then spread that out 0:16:33.560 --> 0:16:39.080 over the meals you eat per day. Number eight, eat 0:16:39.520 --> 0:16:44.600 big portions of healthy food. I don't people go that's 0:16:44.640 --> 0:16:49.800 crazy and guess what, I don't care what oh these 0:16:49.880 --> 0:16:52.480 articles say. You know you're not putting on access weight 0:16:52.520 --> 0:16:55.600 by eating too many vegetables. Look at how many calories 0:16:55.640 --> 0:16:58.240 are in one huge bag of mixed vegetables. It's like 0:16:58.240 --> 0:17:02.360 two and try to eat that whole bag. I'm one 0:17:02.400 --> 0:17:04.320 of the few people I think they can and does. 0:17:05.480 --> 0:17:07.879 But we don't eat enough of the good stuff, and 0:17:07.920 --> 0:17:12.080 we eat too much of the bad stuff. And when 0:17:12.119 --> 0:17:16.679 you eat healthy foods like eggs and whole grains and 0:17:16.800 --> 0:17:20.240 things like that in the right volume again and the 0:17:20.440 --> 0:17:23.840 right order right front. Well, I'm gonna get ahead of myself. 0:17:23.840 --> 0:17:26.920 I'm not gonna do it. I want to expand on 0:17:26.960 --> 0:17:29.199 all these things, all right, I'm gonna really focus on 0:17:29.280 --> 0:17:33.159 keeping it simple. Eat big portions of healthy food. You know, 0:17:33.200 --> 0:17:36.760 when I was training clients and we're figuring out snacks 0:17:36.760 --> 0:17:38.880 and things for people, and I'd say, you know, we're 0:17:38.920 --> 0:17:40.840 trying to figure out what they liked, and maybe it 0:17:40.880 --> 0:17:42.400 was an apple, and I'd say, you know, why don't 0:17:42.400 --> 0:17:45.040 you do you know, two apples and then some cheese 0:17:45.119 --> 0:17:46.560 or something, And they say, well, that's too much food. 0:17:47.160 --> 0:17:51.600 It's not eat more good food. When you find the 0:17:51.640 --> 0:17:55.800 foods you like, eat lots of it. Okay, I leave 0:17:55.840 --> 0:18:01.080 it at that. Uh number nine, b Oh, this is great. 0:18:01.200 --> 0:18:03.800 I love this one. Become aware of all your b 0:18:04.040 --> 0:18:08.840 l t s. One of the greatest tips, right, what's 0:18:08.840 --> 0:18:13.000 a b LT bites licks and tastes? People? If there's 0:18:13.080 --> 0:18:18.280 one thing most people have no concept of, and even 0:18:18.320 --> 0:18:22.760 some you know many in the industry, how many colories 0:18:22.800 --> 0:18:25.719 they take in with bites, licks and taste. Oh, you're 0:18:25.720 --> 0:18:28.399 gonna have that last chicken nugget from your kids, You're 0:18:28.440 --> 0:18:30.520 gonna have a sip of that. You're gonna have a 0:18:30.560 --> 0:18:34.800 bite of that, you're gonna finish, you know, your husband's 0:18:34.800 --> 0:18:40.480 are your wives? You know, dessert, that's fine. But when 0:18:40.480 --> 0:18:42.359 I was a trainer and ask people what they had 0:18:43.240 --> 0:18:46.920 that day to eat, no one ever talks about the 0:18:46.920 --> 0:18:49.399 b lt s because of course you don't so be 0:18:49.680 --> 0:18:53.320 aware of them. And all of these are connected. When 0:18:53.400 --> 0:18:56.720 you eat a big breakfast, you're gonna feel full and 0:18:56.720 --> 0:19:00.520 and set yourself up for success. When you eat, you know, 0:19:00.560 --> 0:19:03.040 every couple hours or so, you're not gonna get ravenous 0:19:03.520 --> 0:19:05.720 and you're not going to do as many of the 0:19:05.760 --> 0:19:09.320 b l t s. You know, so many people who say, oh, 0:19:09.320 --> 0:19:12.840 I don't eat breakfast, I'm not hungry, and then I 0:19:12.840 --> 0:19:15.520 don't want to eat that much. Healthy food that's too much. 0:19:17.000 --> 0:19:21.200 If you have wait to lose, you're consuming the cowries 0:19:21.400 --> 0:19:24.920 at some point. And so I know this is not 0:19:25.800 --> 0:19:31.000 what you normally here. But we're not where we need 0:19:31.040 --> 0:19:33.959 to be, are we. In other words, we have all 0:19:34.040 --> 0:19:37.680 the resources, all the fitness technology, all the yeahbuts are gone, 0:19:37.720 --> 0:19:40.800 as I say frequently, but people are still struggling. You're 0:19:40.800 --> 0:19:42.879 still struggling because you got bad information. People. This is 0:19:42.920 --> 0:19:45.359 the good stuff, all right, keep moving, but become aware 0:19:45.400 --> 0:19:47.440 of your b l T s. And I'm gonna come 0:19:47.440 --> 0:19:49.879 back to that in a second. Number ten eat the 0:19:49.920 --> 0:19:51.920 same thing. This makes no sense when you say it 0:19:51.920 --> 0:19:55.240 out loud, for you know for the first time in 0:19:55.280 --> 0:19:58.840 this way. What do I mean by that? People who 0:19:59.640 --> 0:20:02.000 lose gnificant amount of way to keep it off, or 0:20:02.000 --> 0:20:05.480 people who are just healthy at their healthy weight, And 0:20:05.520 --> 0:20:08.040 I'm one of these people. We tend to eat the 0:20:08.080 --> 0:20:11.320 same foods and just rotate them. Why because we know 0:20:11.400 --> 0:20:14.399 it works for us. We know how many calories are 0:20:14.400 --> 0:20:17.719 in it, by and large, we know that it satisfies us, 0:20:18.000 --> 0:20:21.239 We know that it makes us feel good. We know 0:20:21.320 --> 0:20:23.399 that it helps us maintain our weight. This is the 0:20:23.440 --> 0:20:28.200 one area where I will not talk about variation. Although 0:20:29.880 --> 0:20:32.160 once you get to that point where you're at your 0:20:32.640 --> 0:20:36.400 healthy weight, kind of figured it out. You've got your seven, eight, nine, 0:20:36.480 --> 0:20:39.280 ten different meals. You kind of rotate, it doesn't matter. 0:20:39.400 --> 0:20:42.440 You know, breakfast for dinner, dinner for breakfast, you got 0:20:42.480 --> 0:20:45.679 your healthy proteins, your you know, your salads. You figured 0:20:45.720 --> 0:20:52.840 it out. Then slowly, carefully you try to add variation 0:20:52.880 --> 0:20:55.960 in because variation isn't crucial to everything, including foods. But 0:20:56.240 --> 0:20:59.159 this is where because it's so challenging, especially when you're 0:20:59.160 --> 0:21:02.879 out and about. Um, find a breakfast that works for 0:21:02.920 --> 0:21:07.240 you better than that find three and I've done those 0:21:07.240 --> 0:21:09.800 shows as well. But find the foods that you like 0:21:10.320 --> 0:21:13.840 that start to help you towards your weight loss. Uh, 0:21:14.040 --> 0:21:16.320 you know goal, if that's your goal, one of your goals, 0:21:16.960 --> 0:21:21.800 and then stick with that. It makes common sense, all right, 0:21:21.920 --> 0:21:26.080 So find the foods that work and rotate those. Stick 0:21:26.119 --> 0:21:29.240 with that. Not too much variation, at least for a while. 0:21:29.560 --> 0:21:34.000 Number eleven read labels, Keep it simple. People did a 0:21:34.040 --> 0:21:35.840 whole show on net carbs and things like that, or 0:21:35.960 --> 0:21:38.439 I think it was a fit tip. But when it 0:21:38.480 --> 0:21:40.920 comes to weight loss, not health first thing, you look 0:21:40.920 --> 0:21:43.560 at the calories, Okay, Is it two hundred or is 0:21:43.600 --> 0:21:47.159 it nine d right? It makes a big difference. And 0:21:47.200 --> 0:21:50.480 then protein I want again, since I'm looking at protein 0:21:50.520 --> 0:21:52.439 in every meal. If I'm looking at a bar, if 0:21:52.440 --> 0:21:56.840 I'm looking at you know, whatever it is, package label, 0:21:57.400 --> 0:21:59.560 how many calories? How much protein? And then I'll start 0:21:59.600 --> 0:22:01.399 to get into the other stuff. But that's where I start. 0:22:01.880 --> 0:22:04.680 And if weight loss is your goal, that's where you start. 0:22:04.800 --> 0:22:07.120 Can you have something that's two hundred calories but makes 0:22:07.119 --> 0:22:09.360 you ravenous and getting ahead of myself, yes you can. 0:22:12.640 --> 0:22:17.560 But you can have low fat and be a thousand calories, right, 0:22:18.280 --> 0:22:21.719 So look at the calories, look at the proteins. Start 0:22:21.800 --> 0:22:26.040 to know your numbers. All right, let's take another quick 0:22:26.080 --> 0:22:28.200 break and then I'm going to zoom through. Already halfway 0:22:28.240 --> 0:22:31.040 that's not bad. Okay, I'm gonna pick up the pace. Uh, 0:22:31.200 --> 0:22:36.440 but I'll leave it at that. We'll be right back 0:22:36.480 --> 0:22:49.840 after this break, and we are back. Do you see 0:22:49.880 --> 0:22:52.080 my struggle to keep this short and sweet? I want 0:22:52.080 --> 0:22:54.359 to give you so much more information, but we gotta 0:22:54.440 --> 0:22:57.159 keep it, keep it on track here all right? Talking 0:22:57.200 --> 0:23:01.359 about tips to eating better and losing weight. I'm about 0:23:01.359 --> 0:23:05.240 halfway through, and I just talked about reading labels. Keep 0:23:05.240 --> 0:23:09.080 it simple. Obviously, the more ingredients you know and the 0:23:10.080 --> 0:23:13.760 tougher the words are. To understand the ingredients right where 0:23:13.840 --> 0:23:18.600 you don't know, that's problematic. You want fewer ingredients and 0:23:18.640 --> 0:23:21.159 you want more ingredients that you know what they are. Okay, 0:23:21.359 --> 0:23:23.960 And that's why fruits and vegetables a pretty darn easy 0:23:23.960 --> 0:23:27.280 because there's no real label right on a banana, on 0:23:27.359 --> 0:23:31.680 a on an apple, um twelve. Figure out your trigger 0:23:31.760 --> 0:23:35.840 foods Okay, this goes to what I talked about just 0:23:35.880 --> 0:23:38.840 a second ago, your B L T s um eating 0:23:38.880 --> 0:23:43.520 the same thing even reading labels right, diet soda give 0:23:43.560 --> 0:23:46.280 you this one example. You'll read a diet soda. People 0:23:46.359 --> 0:23:51.000 drink diet soda tend to gain weight a couple of studies, right, 0:23:51.080 --> 0:23:54.080 totally confusing because diets so it has zero calories. So 0:23:54.200 --> 0:23:57.120 you go, Tom, you're totally wrong. Well, there's two things there, 0:23:57.280 --> 0:23:59.320 real quickly. And I love this because this is this 0:23:59.359 --> 0:24:01.960 is where the rest, you know, is problematic when it's 0:24:02.240 --> 0:24:04.480 self reports and things like that. So a lot of 0:24:04.480 --> 0:24:07.320 the people who drink diet soda a bunch of things. 0:24:07.400 --> 0:24:10.560 I actually did a podcast on this as well. Two 0:24:10.560 --> 0:24:13.160 things quickly. A lot of people drink the diet soda, 0:24:13.240 --> 0:24:16.600 but they're still eating the fast food, right. We all 0:24:16.600 --> 0:24:19.600 know that joke. You go to fast food place, you're like, 0:24:19.640 --> 0:24:22.040 give me five hamburgers and a diet soda, all right, 0:24:22.080 --> 0:24:24.600 So that's part of the issue. Another part is it 0:24:24.640 --> 0:24:28.119 makes people hungry. And so this goes to your trigger foods. 0:24:28.240 --> 0:24:31.160 This is where you have to figure out what works 0:24:31.200 --> 0:24:34.000 for you. You have to learn what carbohydrates are. Getting 0:24:34.000 --> 0:24:40.040 ahead of myself again, you know, carbohydrates, proteins, healthy fats, 0:24:41.160 --> 0:24:43.119 and then within that you gotta go, Okay, I tried 0:24:43.240 --> 0:24:46.400 this meal and I was ravenous, you know in an hour. 0:24:47.080 --> 0:24:49.560 Well maybe that's not the best breakfast for you then, 0:24:50.440 --> 0:24:52.440 And so just be aware the same way you're aware 0:24:52.480 --> 0:24:56.160 of your b lt s, be aware of how different 0:24:56.200 --> 0:25:01.480 foods and different combinations of foods affect your hunger, your satiety. 0:25:02.960 --> 0:25:05.560 And this is something that takes time. That's why the 0:25:05.600 --> 0:25:09.800 whole process takes time. People losing weight getting healthier. You're 0:25:09.840 --> 0:25:15.640 gonna figure out your plan, all right. Number thirteen. Try 0:25:15.680 --> 0:25:20.080 my six week plan approach. You know, I have not 0:25:20.200 --> 0:25:22.760 and will not write a diet book per se, but 0:25:23.440 --> 0:25:25.359 I have a six week approach and I did a 0:25:25.400 --> 0:25:29.160 podcast on that. It's where you give yourself six weeks 0:25:29.200 --> 0:25:30.880 and if you're doing five to six meals a day, 0:25:30.920 --> 0:25:34.600 it's five to six weeks. Right, So week one, meal one, 0:25:34.720 --> 0:25:38.080 figure out your breakfast. So spend a week trying different 0:25:38.119 --> 0:25:40.959 breakfasts and getting in the habit of eating breakfast. Week two, 0:25:41.440 --> 0:25:44.520 meal number two, Week three, meal number three. You see 0:25:44.560 --> 0:25:48.919