Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.
Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right,
Speaker 1: let's just do a straightforward show, not that my shows
Speaker 1: aren't straightforward, but like boom boom boom, gonna rattle off
Speaker 1: almost two dozen tips to eating better and losing weight.
Speaker 1: And the two are not mutually exclusive. Being healthy and
Speaker 1: losing weight. It's a big part of this show and
Speaker 1: research shows what you all love, list shows and odd numbers.
Speaker 1: Oddly enough, we search chose like three is better than
Speaker 1: two or twenty four. But I'm to give you almost
Speaker 1: two dozen tips to eating better, losing weight, and just
Speaker 1: being healthier. And these tips are ones you've heard before
Speaker 1: if you've listened to other podcasts of mind. They are
Speaker 1: scientifically based. But you gotta find what works for you, right.
Speaker 1: But I want you to be honest with yourself and
Speaker 1: if you want it's a great idea. If you're struggling,
Speaker 1: and most people are, grab a pen a pencil, piece
Speaker 1: of paper. If you're my age, if you're younger, you
Speaker 1: could do it on your phone. I still don't understand.
Speaker 1: I'm a I'm a at the heart of it, a
Speaker 1: pencil and paper type of guy. But write these down
Speaker 1: and be honest. How many are you doing? And of
Speaker 1: the twenty three, if you do a handful, you're going
Speaker 1: to be successful. If you do more than a handful,
Speaker 1: you're going to be more successful more quickly. It is
Speaker 1: that simple. And what you will see when I rattle
Speaker 1: off all twenty three of these is it's not one
Speaker 1: thing right, it's not one diet, it's not changing one thing.
Speaker 1: It's changing this is this is the I hate the
Speaker 1: word the secret. It's changing a handful of things, many
Speaker 1: things slowly over time. That's what works, based in science,
Speaker 1: based in experience. Do you have to do them all?
Speaker 1: Absolutely not? Are some more important than others? I would
Speaker 1: argue yes, But at the end of the day comes
Speaker 1: down to results. It comes down to results. But that's
Speaker 1: what's always mystified me in this industry when I would
Speaker 1: have pushed back from people, when I would say, you know,
Speaker 1: here's what the science says about you know, a habit
Speaker 1: or something that will help achieve your goals. And I'll say, well,
Speaker 1: I'm not gonna do that. You go, okay, um, what
Speaker 1: are you gonna do? Right? But when you have twenty
Speaker 1: three different tips and and things you can start to
Speaker 1: implement right away you find what works for you. And
Speaker 1: when you find what works for you now and over time,
Speaker 1: are you gonna do all twenty three of these things
Speaker 1: at the same time. Could because they're not huge. There's
Speaker 1: not one of them that is some deprivation diet. There's
Speaker 1: not one that is complicated. But that's what human nature wants.
Speaker 1: You want it to be hard. You want it to
Speaker 1: be deprivation. I don't know why. I do know why.
Speaker 1: One of the reasons is you want that quick fix.
Speaker 1: I get it. We all want things quicker. I'm really
Speaker 1: bad at waiting for things myself, but this is something
Speaker 1: you can't rush. Okay, but I'll say it one final time.
Speaker 1: The great news is these small changes don't affect your
Speaker 1: life in the way that a restrictive diet does, or
Speaker 1: some something crazy, something expensive and restrictive, whether that's you know,
Speaker 1: expensive supplements that are tied into a plan where you're
Speaker 1: restricted from eating certain foods. But none of that. All right,
Speaker 1: let's get right into it quick break. When we come back,
Speaker 1: twenty three tips to eating better and losing weight, we'll
Speaker 1: be right back, and we are back just giving you
Speaker 1: a laundry. List of tips based in science, based in
Speaker 1: experience that you can employ right away to help you
Speaker 1: achieve your goals. And again, the goals are not mutually exclusive.
Speaker 1: The goals of eating better, losing weight, and being healthier,
Speaker 1: they're all tied in. I will not help you lose
Speaker 1: weight in an unhealthy way, not going to do it.
Speaker 1: I'm not going to do it. But that's not what
Speaker 1: this is about. All right, let's get right into it.
Speaker 1: Number one, Eat breakfast, Eat breakfast. I've done so many
Speaker 1: shows on this topic. I will continue to do shows
Speaker 1: on this topic. The research is so strong, The research
Speaker 1: is so strong into eating breakfast. And if you're not
Speaker 1: eating breakfast now and you say you're not hungry, but
Speaker 1: you're struggling to lose weight, think about that for a second.
Speaker 1: Think about that first second. It's not working. So try it.
Speaker 1: Try all of these things at some point and give
Speaker 1: it a little bit of time, and I will flesh
Speaker 1: out each one. Not too much, because I don't want
Speaker 1: this show to be ridiculously long, So a minute or
Speaker 1: two for each tip. But eat breakfast. I talk about
Speaker 1: the studies that are so strong in showing that people
Speaker 1: who lose significant amount of weight and keep it off.
Speaker 1: Tend to eat breakfast. And I'm gonna qualify this one
Speaker 1: step further, which for those of you who don't eat
Speaker 1: breakfast will probably cringe. I not only want you to
Speaker 1: eat breakfast. I want you to to eat big, huge breakfast.
Speaker 1: Start your day by fueling up. Start your day by
Speaker 1: fueling up. The reasons so many people gain weight is
Speaker 1: because they're eating so many calories late at night. It's
Speaker 1: not that you're he goes into hibernation mode when you
Speaker 1: take in those calories. It's that it is simple math
Speaker 1: that people take in a crazy amount of calories at night,
Speaker 1: taking those calories at the start of the day. A big, healthy, huge,
Speaker 1: huge breakfast. And I know it's so hard for people
Speaker 1: to do. I gotta move this along. But eat breakfast.
Speaker 1: Try eating breakfast, give it time. Find foods that are
Speaker 1: healthy that fuel you up in the right way, not
Speaker 1: an unhealthy breakfast. Whole foods and a big, big fueling
Speaker 1: up for the day meal. All right, enough, I gotta
Speaker 1: move and I gotta gotta gonna keep myself on track here.
Speaker 1: Eat frequently. If you're eating three meals a day and
Speaker 1: it's working for you, good for you, and guess what
Speaker 1: every one of these tips. What I love is you'll
Speaker 1: read the articles that say, no, you don't have the breakfast,
Speaker 1: No you don't have to eat frequently. If you're on track,
Speaker 1: as I will say over and over, good for you,
Speaker 1: then you're good right. Most people don't eat three meals
Speaker 1: and not snack. Most people don't eat three healthy meals
Speaker 1: throughout the day. I don't. I'm eating less as I
Speaker 1: get older, but I'm still eating frequently. And when I don't,
Speaker 1: I notice it when I go for an extended period
Speaker 1: of time. I know my party really well now after
Speaker 1: decades and decades of being in this industry. And if
Speaker 1: I go like an hour too long, I struggle later
Speaker 1: in the day to not eat foods that aren't as
Speaker 1: good for me, and I just I'm off track. And
Speaker 1: so yes, eating five to six medium sized meals a
Speaker 1: day or you know you can eat a little bit, well,
Speaker 1: I'm getting ahead of myself. Five to six meals a
Speaker 1: day medium sized? You can um, you know, well, I'll
Speaker 1: get to it. I don't want to give it away. Uh,
Speaker 1: five or six meals a day every three hours or
Speaker 1: so two to three hours, so you wake up whatever
Speaker 1: time you wake up, so up at five am working
Speaker 1: out this morning. Didn't want to eat before that, but
Speaker 1: eight after. So for me, it's like seven o'clock, ten o'clock,
Speaker 1: one o'clock, four o'clock, seven o'clock, and then maybe a
Speaker 1: snack right before bed. Fuel your body. Don't let that
Speaker 1: blood sugar drop, don't let the wheels fall off at
Speaker 1: three o'clock, and then you're grabbing for the candy and
Speaker 1: all that stuff. And then that's why at dinner time
Speaker 1: you're now off the rails. All right, I'm gonna you know,
Speaker 1: get into that further as well. Number three, and you
Speaker 1: hear this all the time. Drink water. One of the
Speaker 1: hardest things for me to do. I just I have
Speaker 1: the bladder of an eight year old, I'll say it.
Speaker 1: And I struggle and that that's a problem because I
Speaker 1: do exercise frequently. I do sweat a crazy amount and
Speaker 1: I need to get those fluids in. And so what
Speaker 1: I do and what you can do too, And for
Speaker 1: a lot of these tips, I'm gonna qualify them, you know,
Speaker 1: one or two ways give you tips within the tips.
Speaker 1: But I have a bottle, empty bottle water bottle in
Speaker 1: my office in my studio that I will refill. I
Speaker 1: have a handful of water bottles in my home gym
Speaker 1: filled and I have two bottles that I tried to
Speaker 1: drink and refill throughout the day. But my goal is
Speaker 1: to drink those two every day. Do I hit it?
Speaker 1: Not even close? Still working on it, all right. But
Speaker 1: drink water. You know all those statistics how much of
Speaker 1: our bodies are made of water and blah blah blah.
Speaker 1: Just drink more water. But know that food has water
Speaker 1: in it too, you know, different drink coffee, different liquids.
Speaker 1: Fluids you're drinking, you know those are those are fluids
Speaker 1: and they help with hydration. But we need to drink
Speaker 1: more water. If you're already there, awesome, okay, but it's
Speaker 1: another not only health tip, but it will help with hunger,
Speaker 1: right all right. Number four Stock your home. Oh my gosh,
Speaker 1: is this so simple yet so vitally important. Stock your
Speaker 1: home with healthy foods that you like, lots and lots
Speaker 1: of choices. Go out for the treats. Does that mean
Speaker 1: you don't have treats in the house. No. I have
Speaker 1: an entire drawer I called the cookie drawer, you know,
Speaker 1: but that's got so much stuff in there for the
Speaker 1: kids and for everyone, and then we have ice cream
Speaker 1: in the house and things like that. But we also
Speaker 1: have so many healthy options right out in the open,
Speaker 1: huge tray of fruit, you know, three tiers, apples, oranges, bananas,
Speaker 1: food everywhere, healthy options to grab four. It's so simple,
Speaker 1: but it's so important that the vast majority of the
Speaker 1: foods in your house that you have access to are healthy.
Speaker 1: All right. Number five, prepare ahead of time. Food prep.
Speaker 1: And I am as lazy as they come, people, I'm
Speaker 1: as lazy as they come. I will pay extra and
Speaker 1: I'm getting ahead of myself again for convenience. But cook
Speaker 1: ahead of time. Just a couple of things that work
Speaker 1: for you, all right. For me, it's Sunday's and I
Speaker 1: have an egg cooker that hard boils the I can't
Speaker 1: even boil the water and do it that way. I
Speaker 1: have this little egg cooker thing that does seven eggs
Speaker 1: at a time, hard boils in my poor water in it.
Speaker 1: I put the thing, the seven eggs in, I put
Speaker 1: the top on, hug it in, I turn it on,
Speaker 1: boom at beeps. I'm done. So I do like a dozen.
Speaker 1: I eat them, my kids eat them. So eggs. If
Speaker 1: you're you know grilling. We're coming up to summer outside
Speaker 1: grill extra if you're if you're a meat person, you know, chicken,
Speaker 1: things like that. Don't cook one or two or just
Speaker 1: a meal's worth, cook a bunch, put that in the fridge.
Speaker 1: I also, again, this is how lazy I am. I
Speaker 1: have at the steamed mixed vegetables and different vegetables that
Speaker 1: I can just steam in the microwave. I am that lazy.
Speaker 1: I do that, and then I put it in tupper wear.
Speaker 1: So I'll steam an entire huge bag. Sometimes I'll eat
Speaker 1: the whole bag, but if it's big enough, I'll eat
Speaker 1: half and I'll put half away. And it's there. And
Speaker 1: then I do like my omelet and throw the you know,
Speaker 1: four eggs, throw the already cooked vegetables on top of
Speaker 1: the eggs. I've got this awesome omelet with so much volume,
Speaker 1: four eggs and veggies on top. That's a big healthy breakfast.
Speaker 1: And there's other options as well. All right, I got
Speaker 1: ahead of myself, but I gave away number six. Pay
Speaker 1: for convenience. Every now and again, what are you going
Speaker 1: to invest in? What is more important to spend your
Speaker 1: money on? Exercise and nutrition? Right? So I have a juicer.
Speaker 1: I'm not going to use it. It was a gift.
Speaker 1: I'm way too lazy to shop for all that stuff
Speaker 1: and to clean it up. And so that is where
Speaker 1: I will pay for convenience. I will get a red
Speaker 1: drink or a green drink. You know, different kinds of
Speaker 1: foods that I'm not going to prepare myself that are
Speaker 1: super healthy, that I'm definitely not gonna shop for. It's
Speaker 1: just honest, people, I'm being honest with you. I'm gonna
Speaker 1: spend my money on that stuff that fuels my body.
Speaker 1: It's going to help prevent disease. What is more important
Speaker 1: than what we put into our bodies? Right, So, if
Speaker 1: I'm gonna spend a couple more bucks on something because
Speaker 1: I'm too lazy to do it, I'm definitely gonna do it.
Speaker 1: So pay for CONVENI and figure out what those things are. Right?
Speaker 1: Where are you going to spend a couple extra dollars? Right?
Speaker 1: Number seven Eat protein at every meal. I will talk
Speaker 1: about protein until the day I die. It's so important
Speaker 1: to so many different things, including building muscle, including not
Speaker 1: losing muscle as we age, sarcopenia, and feeling full, like
Speaker 1: to really really important things, right, satiety and muscle. The
Speaker 1: less muscle we have, the lower metabolisms are. The more
Speaker 1: muscle we have, the higher metabolisms are. Muscle is more
Speaker 1: metabolically active than fat tissue. That's why men one of
Speaker 1: the reasons have uh, you know, burn calories at a
Speaker 1: greater rate than women. Women, Thank goodness, are getting more
Speaker 1: and more into the strength training and you know strong
Speaker 1: as the new skinny. Love that. But eat protein it
Speaker 1: every meal again, about half your body weight in grams
Speaker 1: per day, and then break it up over those meals.
Speaker 1: It's hard to get it all in there, almost impossible
Speaker 1: in one meal or two. And when you spread it
Speaker 1: out throughout the day, it helps you feel full. And
Speaker 1: then we could get into but I'm not going to.
Speaker 1: You know the way it affects blood, sugar and highly
Speaker 1: semic foods. You pair protein with carbohydrates, all right, So
Speaker 1: every meal that you can take your again body weight
Speaker 1: in half grams per day and then spread that out
Speaker 1: over the meals you eat per day. Number eight, eat
Speaker 1: big portions of healthy food. I don't people go that's
Speaker 1: crazy and guess what, I don't care what oh these
Speaker 1: articles say. You know you're not putting on access weight
Speaker 1: by eating too many vegetables. Look at how many calories
Speaker 1: are in one huge bag of mixed vegetables. It's like
Speaker 1: two and try to eat that whole bag. I'm one
Speaker 1: of the few people I think they can and does.
Speaker 1: But we don't eat enough of the good stuff, and
Speaker 1: we eat too much of the bad stuff. And when
Speaker 1: you eat healthy foods like eggs and whole grains and
Speaker 1: things like that in the right volume again and the
Speaker 1: right order right front. Well, I'm gonna get ahead of myself.
Speaker 1: I'm not gonna do it. I want to expand on
Speaker 1: all these things, all right, I'm gonna really focus on
Speaker 1: keeping it simple. Eat big portions of healthy food. You know,
Speaker 1: when I was training clients and we're figuring out snacks
Speaker 1: and things for people, and I'd say, you know, we're
Speaker 1: trying to figure out what they liked, and maybe it
Speaker 1: was an apple, and I'd say, you know, why don't
Speaker 1: you do you know, two apples and then some cheese
Speaker 1: or something, And they say, well, that's too much food.
Speaker 1: It's not eat more good food. When you find the
Speaker 1: foods you like, eat lots of it. Okay, I leave
Speaker 1: it at that. Uh number nine, b Oh, this is great.
Speaker 1: I love this one. Become aware of all your b
Speaker 1: l t s. One of the greatest tips, right, what's
Speaker 1: a b LT bites licks and tastes? People? If there's
Speaker 1: one thing most people have no concept of, and even
Speaker 1: some you know many in the industry, how many colories
Speaker 1: they take in with bites, licks and taste. Oh, you're
Speaker 1: gonna have that last chicken nugget from your kids, You're
Speaker 1: gonna have a sip of that. You're gonna have a
Speaker 1: bite of that, you're gonna finish, you know, your husband's
Speaker 1: are your wives? You know, dessert, that's fine. But when
Speaker 1: I was a trainer and ask people what they had
Speaker 1: that day to eat, no one ever talks about the
Speaker 1: b lt s because of course you don't so be
Speaker 1: aware of them. And all of these are connected. When
Speaker 1: you eat a big breakfast, you're gonna feel full and
Speaker 1: and set yourself up for success. When you eat, you know,
Speaker 1: every couple hours or so, you're not gonna get ravenous
Speaker 1: and you're not going to do as many of the
Speaker 1: b l t s. You know, so many people who say, oh,
Speaker 1: I don't eat breakfast, I'm not hungry, and then I
Speaker 1: don't want to eat that much. Healthy food that's too much.
Speaker 1: If you have wait to lose, you're consuming the cowries
Speaker 1: at some point. And so I know this is not
Speaker 1: what you normally here. But we're not where we need
Speaker 1: to be, are we. In other words, we have all
Speaker 1: the resources, all the fitness technology, all the yeahbuts are gone,
Speaker 1: as I say frequently, but people are still struggling. You're
Speaker 1: still struggling because you got bad information. People. This is
Speaker 1: the good stuff, all right, keep moving, but become aware
Speaker 1: of your b l T s. And I'm gonna come
Speaker 1: back to that in a second. Number ten eat the
Speaker 1: same thing. This makes no sense when you say it
Speaker 1: out loud, for you know for the first time in
Speaker 1: this way. What do I mean by that? People who
Speaker 1: lose gnificant amount of way to keep it off, or
Speaker 1: people who are just healthy at their healthy weight, And
Speaker 1: I'm one of these people. We tend to eat the
Speaker 1: same foods and just rotate them. Why because we know
Speaker 1: it works for us. We know how many calories are
Speaker 1: in it, by and large, we know that it satisfies us,
Speaker 1: We know that it makes us feel good. We know
Speaker 1: that it helps us maintain our weight. This is the
Speaker 1: one area where I will not talk about variation. Although
Speaker 1: once you get to that point where you're at your
Speaker 1: healthy weight, kind of figured it out. You've got your seven, eight, nine,
Speaker 1: ten different meals. You kind of rotate, it doesn't matter.
Speaker 1: You know, breakfast for dinner, dinner for breakfast, you got
Speaker 1: your healthy proteins, your you know, your salads. You figured
Speaker 1: it out. Then slowly, carefully you try to add variation
Speaker 1: in because variation isn't crucial to everything, including foods. But
Speaker 1: this is where because it's so challenging, especially when you're
Speaker 1: out and about. Um, find a breakfast that works for
Speaker 1: you better than that find three and I've done those
Speaker 1: shows as well. But find the foods that you like
Speaker 1: that start to help you towards your weight loss. Uh,
Speaker 1: you know goal, if that's your goal, one of your goals,
Speaker 1: and then stick with that. It makes common sense, all right,
Speaker 1: So find the foods that work and rotate those. Stick
Speaker 1: with that. Not too much variation, at least for a while.
Speaker 1: Number eleven read labels, Keep it simple. People did a
Speaker 1: whole show on net carbs and things like that, or
Speaker 1: I think it was a fit tip. But when it
Speaker 1: comes to weight loss, not health first thing, you look
Speaker 1: at the calories, Okay, Is it two hundred or is
Speaker 1: it nine d right? It makes a big difference. And
Speaker 1: then protein I want again, since I'm looking at protein
Speaker 1: in every meal. If I'm looking at a bar, if
Speaker 1: I'm looking at you know, whatever it is, package label,
Speaker 1: how many calories? How much protein? And then I'll start
Speaker 1: to get into the other stuff. But that's where I start.
Speaker 1: And if weight loss is your goal, that's where you start.
Speaker 1: Can you have something that's two hundred calories but makes
Speaker 1: you ravenous and getting ahead of myself, yes you can.
Speaker 1: But you can have low fat and be a thousand calories, right,
Speaker 1: So look at the calories, look at the proteins. Start
Speaker 1: to know your numbers. All right, let's take another quick
Speaker 1: break and then I'm going to zoom through. Already halfway
Speaker 1: that's not bad. Okay, I'm gonna pick up the pace. Uh,
Speaker 1: but I'll leave it at that. We'll be right back
Speaker 1: after this break, and we are back. Do you see
Speaker 1: my struggle to keep this short and sweet? I want
Speaker 1: to give you so much more information, but we gotta
Speaker 1: keep it, keep it on track here all right? Talking
Speaker 1: about tips to eating better and losing weight. I'm about
Speaker 1: halfway through, and I just talked about reading labels. Keep
Speaker 1: it simple. Obviously, the more ingredients you know and the
Speaker 1: tougher the words are. To understand the ingredients right where
Speaker 1: you don't know, that's problematic. You want fewer ingredients and
Speaker 1: you want more ingredients that you know what they are. Okay,
Speaker 1: And that's why fruits and vegetables a pretty darn easy
Speaker 1: because there's no real label right on a banana, on
Speaker 1: a on an apple, um twelve. Figure out your trigger
Speaker 1: foods Okay, this goes to what I talked about just
Speaker 1: a second ago, your B L T s um eating
Speaker 1: the same thing even reading labels right, diet soda give
Speaker 1: you this one example. You'll read a diet soda. People
Speaker 1: drink diet soda tend to gain weight a couple of studies, right,
Speaker 1: totally confusing because diets so it has zero calories. So
Speaker 1: you go, Tom, you're totally wrong. Well, there's two things there,
Speaker 1: real quickly. And I love this because this is this
Speaker 1: is where the rest, you know, is problematic when it's
Speaker 1: self reports and things like that. So a lot of
Speaker 1: the people who drink diet soda a bunch of things.
Speaker 1: I actually did a podcast on this as well. Two
Speaker 1: things quickly. A lot of people drink the diet soda,
Speaker 1: but they're still eating the fast food, right. We all
Speaker 1: know that joke. You go to fast food place, you're like,
Speaker 1: give me five hamburgers and a diet soda, all right,
Speaker 1: So that's part of the issue. Another part is it
Speaker 1: makes people hungry. And so this goes to your trigger foods.
Speaker 1: This is where you have to figure out what works
Speaker 1: for you. You have to learn what carbohydrates are. Getting
Speaker 1: ahead of myself again, you know, carbohydrates, proteins, healthy fats,
Speaker 1: and then within that you gotta go, Okay, I tried
Speaker 1: this meal and I was ravenous, you know in an hour.
Speaker 1: Well maybe that's not the best breakfast for you then,
Speaker 1: And so just be aware the same way you're aware
Speaker 1: of your b lt s, be aware of how different
Speaker 1: foods and different combinations of foods affect your hunger, your satiety.
Speaker 1: And this is something that takes time. That's why the
Speaker 1: whole process takes time. People losing weight getting healthier. You're
Speaker 1: gonna figure out your plan, all right. Number thirteen. Try
Speaker 1: my six week plan approach. You know, I have not
Speaker 1: and will not write a diet book per se, but
Speaker 1: I have a six week approach and I did a
Speaker 1: podcast on that. It's where you give yourself six weeks
Speaker 1: and if you're doing five to six meals a day,
Speaker 1: it's five to six weeks. Right, So week one, meal one,
Speaker 1: figure out your breakfast. So spend a week trying different
Speaker 1: breakfasts and getting in the habit of eating breakfast. Week two,
Speaker 1: meal number two, Week three, meal number three. You see
Speaker 1: where I'm going with this, super simple, super basic, super
Speaker 1: powerful the exploration of the foods right and getting into
Speaker 1: the habit. The behavior modification such a huge part of this.
Speaker 1: Instead of asking you to deprive yourself of food for weeks,
Speaker 1: I'm saying, figure out the foods over time that you like.
Speaker 1: And that's how I'm going to end up this whole thing.
Speaker 1: Bring this whole thing home. But six weeks. First week
Speaker 1: is breakfast, second week is meal number two, and buy
Speaker 1: week number six. And you might not get it right away,
Speaker 1: but you're on track to figuring out the foods that
Speaker 1: work for you and getting into that habit eating every
Speaker 1: couple of hours or so okay, number fourteen, buy in
Speaker 1: bulk so easy today. Oh my gosh. You know, finding
Speaker 1: something you like food, you know, whether that's whatever it is,
Speaker 1: whatever it is as part of your eating plan. It
Speaker 1: could be you know, protein powders, like a lot of
Speaker 1: the supplement type things, predne drinks, but food, whole foods,
Speaker 1: everything you get it delivered today. When you find something
Speaker 1: you like, by a lot of it. When I find
Speaker 1: or when I shop for my mixed vegetable steamed bags,
Speaker 1: I don't buy one or two. I buy five or
Speaker 1: six so they're there and I will eat them frequently.
Speaker 1: So I mean again, couldn't be easier today. You don't
Speaker 1: even have to go to the store for Pete's sake,
Speaker 1: but goes for waters all of that stuff. When you
Speaker 1: find things you like that are healthy and that make
Speaker 1: you feel full and make you feel happy, buy a
Speaker 1: lot of it and keep it in the house. Goes
Speaker 1: back to what I was talking about at the beginning.
Speaker 1: Keeping your house stocked correlates to buying in bulk. Okay,
Speaker 1: Number fifteen goes to breakfast, but want a flesh it
Speaker 1: out even more. Eat a big breakfast was one of
Speaker 1: the first tips. But I have to also say front
Speaker 1: load your day. So in other words, instead of eating
Speaker 1: nothing at the beginning of the day and slowly eating
Speaker 1: more and ending up by eating the most at the
Speaker 1: end of the day. Will you flip that please? You're
Speaker 1: eating backwards for energy, for health, front load your day.
Speaker 1: Start with the biggest meal and then cut back slowly. Okay,
Speaker 1: this is where like the intermittent fasting and things like that.
Speaker 1: You know, people go, you know, I stopped eating at
Speaker 1: seven o'clock and I don't eat again until seven am. Perfect,
Speaker 1: that's not fasting, that's just eating healthy people. And if
Speaker 1: you and it shouldn't be a struggle. If you eat
Speaker 1: a huge breakfast and then meal number two, you know,
Speaker 1: maybe a little bit less or comparable, and then slowly
Speaker 1: wean yourself down, it's not a challenge. You don't think
Speaker 1: of it as fasting. Don't fast per se. I feel
Speaker 1: myself so I'm not ravenous. And yes, when I'm dieting
Speaker 1: down trying to lose a couple of pounds for an event,
Speaker 1: I will be a little stricter later in the day,
Speaker 1: eat more at the beginning of the day, and then
Speaker 1: maybe stop eating an hour or two earlier than I
Speaker 1: normally would. All right, but front load your day. It's
Speaker 1: better for everything, your body, your mind, and your health.
Speaker 1: All right. Number sixteen asked these two questions at every meal,
Speaker 1: what's my healthy carb what's my healthy protein? Every meal?
Speaker 1: What's my healthy carb what's my healthy protein. As you
Speaker 1: get more experience, then you can get into what's my
Speaker 1: healthy fats and things like that. But I don't I
Speaker 1: want to complicate it. Start with what's my healthy carbohydrate,
Speaker 1: what's my complex carbohydrate? And what is my protein? Every meal?
Speaker 1: All right, Number seventeen, don't throw away the day? Did
Speaker 1: a podcast on this. One of the most you know,
Speaker 1: insidious mistakes people make is they have one bad they
Speaker 1: fall off the wagon. You're on a diet. First of all,
Speaker 1: it's usually a deprivation diet. And what happens it's really
Speaker 1: hard and you're really hungry, and so you fall off
Speaker 1: for one meal and you throw away the whole day,
Speaker 1: or a couple of days, or the whole diet. And
Speaker 1: that's a problem with not falling these tips. But there
Speaker 1: is no perfect And if you completely go off the
Speaker 1: reservation and you do have the five or six hamburgers,
Speaker 1: oh it's not lost people. It's a calorie thing. So
Speaker 1: don't say now, I'm just gonna you know, eat myself
Speaker 1: silly for the rest of the day. No eat better
Speaker 1: for the rest of the day. And I'm gonna specify
Speaker 1: go into this actually in a little greater details shortly,
Speaker 1: all right, So one slip up is not the end
Speaker 1: of the world. And this is what people who maintain
Speaker 1: their weight, including myself, when I was stricter, I go,
Speaker 1: you know, I'm gonna be a little had. You know,
Speaker 1: three bacon, egg and cheeses this morning. It's not a
Speaker 1: normal breakfast for me. I have these things too occasionally.
Speaker 1: But back in the day, when you're being a little
Speaker 1: harder on yourself, you go, you know, now I'm gonna
Speaker 1: just throw the day away. Part of the reason you
Speaker 1: do that, people, is because those simple carbohydrates just make
Speaker 1: you hungrier, like you're you're craving the other stuff, and
Speaker 1: it's harder to not throw the day away, which is
Speaker 1: why when you eat whole foods it's easier. All right,
Speaker 1: But don't throw the day away, and definitely don't throw
Speaker 1: a couple of days or the entire program, all right.
Speaker 1: Number eighteen super important. Learn what a carbohydrate is. Just
Speaker 1: did a podcast on this. Right, people say they're off carbs,
Speaker 1: what do they really mean? Means I'm not even bread
Speaker 1: and I'm not even dessert and candy. Well, you're not
Speaker 1: off carbs if you're eating so many other foods, and
Speaker 1: you shouldn't be off carbs if you're in a healthy
Speaker 1: eating plant, because that's what our bodies work on, That's
Speaker 1: what our bodies preferred energy sources. Okay, healthy carbohydrates. Not
Speaker 1: going to talk about keto here and right now, but
Speaker 1: they're myriad adaptations. Are bodies, you know, um adapted to
Speaker 1: evolved you know, keto, keyto genic, the ability to burn
Speaker 1: fats as fuel, the ability you know, intermittent fasting. People
Speaker 1: will talk about, you know, the health benefits. Sure, but
Speaker 1: again these were adaptations that evolution imparted upon our bodies
Speaker 1: so that we didn't die. I want to get into that.
Speaker 1: See you got you got me off on a tangent
Speaker 1: here um. When what a carbohydrate is? And find healthy
Speaker 1: ones that work for you? All right? Trust me, you'll
Speaker 1: be so much happier. But educate yourself, all right. They're
Speaker 1: simple and complex. The more processed, the more man makes
Speaker 1: it and touches it, generally speaking, the less healthy it is.
Speaker 1: Number nineteen, Keep a seven day journal. You know, back
Speaker 1: when I was a trainer, and I know many nutritionists
Speaker 1: still do this, and I get it. But as I
Speaker 1: say frequently, a three day diet journal. If I asked
Speaker 1: you to do one greatest works of fiction ever written,
Speaker 1: what I mean by that to one of two things
Speaker 1: are both you eat better for three days uh and
Speaker 1: or you don't tell the truth about everything. It doesn't work.
Speaker 1: So keep a seven day journal. And I say seven
Speaker 1: because the weekends matter. If I tell you to keep
Speaker 1: a journal Monday through Wednesday, most people eat differently on
Speaker 1: the weekends. Keep a seven day journal of everything. Every
Speaker 1: b l T you know, now with phones so much easier,
Speaker 1: everything that crosses your lips for seven days. This is Yeah,
Speaker 1: it's challenging. Do it, but it's for yourself. It's to
Speaker 1: become aware, really aware of those b l T s.
Speaker 1: Just aware of what you eat, how much you eat,
Speaker 1: how frequently, what are your trigger foods. This goes to
Speaker 1: everything I just outlined, or much of what I just outlined.
Speaker 1: We need information, we need to be aware, and we're
Speaker 1: not always listen. A lot of this is subconscious, the
Speaker 1: b LT thing. It's pretty shocking when you do it,
Speaker 1: but this is for your own purposes. You're not gonna
Speaker 1: show it to anyone, and that, in my opinion, is
Speaker 1: the only way these journals really work. All right, that's
Speaker 1: for you. Seven day journal start learn what you eat
Speaker 1: number twenty follow the eight plan. What is that? Well,
Speaker 1: if you've listened to my prior podcast, I use it
Speaker 1: almost in everybody has to some degree, whether it's exercise
Speaker 1: and nutrition or whatever. It is eight percent at the time,
Speaker 1: eat healthy, do the right thing when you canent of
Speaker 1: the time. We need to have desserts, we need to
Speaker 1: enjoy ourselves. Unfortunately, the vast majority of people are the opposite.
Speaker 1: They're kind of good twenty percent at the time. They
Speaker 1: think the scale should you know, move like crazy. It's
Speaker 1: not the math. If you are as many are twenty
Speaker 1: percent good right now and you know, uh, the unhealthy stuff.
Speaker 1: Give yourself time. You're not gonna go you're gonna flip it,
Speaker 1: but you can go thirty seventy six. But when you
Speaker 1: get to that point, you get to the point where
Speaker 1: I am and many others are as well. Don't deprive
Speaker 1: myself of anything. I still eat the bacon, egg and
Speaker 1: cheese is occasional. I don't do it as frequently. I
Speaker 1: don't enjoy it as much, and oftentimes as I've said before,
Speaker 1: it reminds me of why I eat healthy, because then
Speaker 1: your ravenous. Your body doesn't like it as much, all right,
Speaker 1: and this is kind of well, let me give you
Speaker 1: the math. Actually, this is this is this is really
Speaker 1: important too. So when you go twenty four plan, seven
Speaker 1: day plan and in a yearly plan. So in other words,
Speaker 1: in your day, if you're eating five to six meals
Speaker 1: a date, one can beat less than perfect. Generally speaking,
Speaker 1: that's dinner for people. And if you've front loaded your day,
Speaker 1: if you had breakfast, you're not ravenous. You're not going
Speaker 1: to have as many calories in that less than perfect meal.
Speaker 1: It's totally counterintuitive. You can have that appetizer if you're
Speaker 1: out to dinner on a Wednesday with friends or business,
Speaker 1: because you've eaten a healthy breakfast. You ate healthy throughout
Speaker 1: the day. So that's your one meal to be less strict.
Speaker 1: As my point, with a week week, one to two
Speaker 1: days less than perfect, not totally off the reservation, but
Speaker 1: generally speaking, weekends for many people going out when you
Speaker 1: have less control of your foods, so you're not perfect.
Speaker 1: Seven days you're not perfect, you know, uh, six days
Speaker 1: you're you're you're not perfect, period, right, because you're having
Speaker 1: that one meal throughout the day and then one to
Speaker 1: two days a week. All right, leave it at that,
Speaker 1: and generally speaking again the weekends, and then do it
Speaker 1: for a year. People. This is what's so great. I
Speaker 1: love this. When you do the math three sixty five,
Speaker 1: it's seventy three days. So seventy three days out of
Speaker 1: the year. You don't have to be again perfect. So
Speaker 1: that's gonna fall into your weekends or whatever. Those one
Speaker 1: to two days are per week. Again, these are approximations,
Speaker 1: but I want you to start to realize these are holidays,
Speaker 1: these are birthdays, the days you should be less strict.
Speaker 1: You know, be more strict on January twelve, you know,
Speaker 1: days that are less meaningful. And when I say strict,
Speaker 1: eat healthy. Right the other days when you're with family
Speaker 1: and it's a celebratory, you know, occasion, then enjoy yourself,
Speaker 1: all right, all right, to wrap this up here, Number
Speaker 1: twenty one super important. Focus on what you can eat,
Speaker 1: not what you cannot. I don't want to hear from
Speaker 1: friends and family. Don't tell me what you're depriving yourself off.
Speaker 1: Tell me what you figured out you can eat that's success.
Speaker 1: I don't really talk about what I don't eat because
Speaker 1: I eat just about everything. It's moderation. Moderation is more
Speaker 1: challenging at the start than deprivation. Deprivation is easy for
Speaker 1: a week or two and as brutal after, and it
Speaker 1: deprives you of muscle and self efficacy and the belief
Speaker 1: that you can be successful. So focus on what you
Speaker 1: can eat. This goes to so many of the tips
Speaker 1: I already talked about finding your foods, eating breakfast, focus
Speaker 1: on eating people. Now what you can't eat. Health comes
Speaker 1: from the nutrients we take in, and so you gotta
Speaker 1: find those foods, all right. Number twenty two is so important,
Speaker 1: and I saved it for the end. Know that it
Speaker 1: gets easier. This is so hard to get across to people.
Speaker 1: But when you employ all of these tips over time,
Speaker 1: you're not missing out on anything. And yes you can
Speaker 1: achieve your healthy weight, and yes you can be happy,
Speaker 1: and yes you can finally be successful because you're doing
Speaker 1: a handful of things that are tailored to you, not restrictive,
Speaker 1: not foods you don't like, but you're eating a lot
Speaker 1: of the healthy foods you do like. You're not getting ravenous.
Speaker 1: You're not doing all those things I just talked about,
Speaker 1: all right, but no that it gets easier and easier
Speaker 1: and easier. That goes for exercise, that goes for nutrition,
Speaker 1: goes for everything, I promise, all right. And finally, don't diet.
Speaker 1: Please don't diet. Stop it. If you're diet has an
Speaker 1: end date on flawed. Figure out the foods you like.
Speaker 1: Everything I just talked about, all of the tips have
Speaker 1: absolutely nothing to do with deprivation. Has to do with
Speaker 1: fueling your body as it was meant to be fueled,
Speaker 1: feeling good. Food is more accessible than ever before, and yes,
Speaker 1: that's a problem, but it's how you look at it. People,
Speaker 1: You're gonna have the healthiest food delivered right to your
Speaker 1: door prepared. So take these tips, figure out how many
Speaker 1: you're doing, figure out the ones you want to start doing,
Speaker 1: start doing them, and I promise you it's not a
Speaker 1: matter of if. But when you start to see the
Speaker 1: results you've been trying to get all right, there you go.
Speaker 1: Not too bad. I kept it to where I wanted to,
Speaker 1: started off a little slow, got worried that I was
Speaker 1: going to go along, but kept it right in the
Speaker 1: sweet spot for you. Hopefully all right again. If you
Speaker 1: want to reach out Tom h Fit is Instagram and Twitter,
Speaker 1: questions comments, Tom h Fit, go to Fitness disrupted dot com.
Speaker 1: Email me through the site as well. Micro Workout Plan
Speaker 1: is my most recent book. Lots of workouts in there
Speaker 1: that you can do at home, along with my philosophy
Speaker 1: and things like that. And uh, thank you for listening.
Speaker 1: I see, I'm I need food. I went a little
Speaker 1: too long this morning. I violated my own advice. And
Speaker 1: that's what you will find. People. You will know your
Speaker 1: body better than you've ever known it when you start
Speaker 1: to employ these tips and they're just again based in science,
Speaker 1: based in experience. It shouldn't be a struggle, all right,
Speaker 1: because we can roll three things. How much we move
Speaker 1: what we put into our mouths and our attitudes, and
Speaker 1: that is awesome. I am Tom Holland this is Fitness Disrupted.
Speaker 1: Believe in yourself. Fitness Disrupted is a production of I
Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit
Speaker 1: the I Heart Radio app, Apple Podcasts, or wherever you
Speaker 1: listen to your favorite shows.