1 00:00:00,680 --> 00:00:03,840 Speaker 1: What time do you eat your breakfast each day or 2 00:00:03,880 --> 00:00:06,440 Speaker 1: your lunch or do you have a different time that 3 00:00:06,480 --> 00:00:08,920 Speaker 1: you eat depending on the day. Do you know if 4 00:00:08,960 --> 00:00:11,479 Speaker 1: you're hungry when you eat or do you simply set 5 00:00:11,520 --> 00:00:14,280 Speaker 1: a meal time and stick to it. On today's episode 6 00:00:14,280 --> 00:00:16,400 Speaker 1: of The Nutrition Couch, Leanna and I take a closer 7 00:00:16,440 --> 00:00:19,560 Speaker 1: look at meal timings and the signs that you may 8 00:00:19,600 --> 00:00:20,960 Speaker 1: be eating on autocube. 9 00:00:21,400 --> 00:00:24,520 Speaker 2: Hi, I'm Susie Burrell and Amilyanne Wood, and each. 10 00:00:24,400 --> 00:00:26,600 Speaker 1: Week we bring you The Nutrition Couch, the bi weekly 11 00:00:26,640 --> 00:00:28,560 Speaker 1: podcast that keeps you up to date on everything you 12 00:00:28,600 --> 00:00:30,880 Speaker 1: need to know in the world of nutrition, as well 13 00:00:30,920 --> 00:00:34,280 Speaker 1: as all things meal timing. Today we discuss the issue 14 00:00:34,360 --> 00:00:38,160 Speaker 1: of weight loss, but specifically why is it so hard 15 00:00:38,200 --> 00:00:40,559 Speaker 1: to keep the weight off when you've actually lost it? 16 00:00:40,960 --> 00:00:43,000 Speaker 1: And our list of question is all about what are 17 00:00:43,000 --> 00:00:45,240 Speaker 1: the best sweets next to have when you've brought something 18 00:00:45,280 --> 00:00:48,080 Speaker 1: with your cup of tea or coffee. So to kick 19 00:00:48,159 --> 00:00:50,040 Speaker 1: us off to day, leanne as we move into the 20 00:00:50,040 --> 00:00:52,720 Speaker 1: final quarter of the year and some of us are 21 00:00:52,800 --> 00:00:55,160 Speaker 1: just wrapping up school holidays or some of us have 22 00:00:55,360 --> 00:00:58,080 Speaker 1: gone back to work, and certainly over the past couple 23 00:00:58,120 --> 00:01:01,680 Speaker 1: of weeks I had some intent conversations with clients who 24 00:01:01,680 --> 00:01:05,120 Speaker 1: have really indulged over the holiday period. Indeed, when we 25 00:01:05,160 --> 00:01:08,920 Speaker 1: don't have routine and structure and at beachside suburbs and 26 00:01:09,080 --> 00:01:10,960 Speaker 1: indulging with the kids, it can be hard to keep 27 00:01:10,959 --> 00:01:13,800 Speaker 1: our nutrition on track. And as we move towards Christmas, 28 00:01:13,840 --> 00:01:17,040 Speaker 1: will certainly be sharing some strategies with our clients on 29 00:01:17,360 --> 00:01:19,880 Speaker 1: how to do that. But I thought it lended itself 30 00:01:19,920 --> 00:01:23,520 Speaker 1: to a discussion about the importance of meal timings, because 31 00:01:23,520 --> 00:01:26,600 Speaker 1: I see a couple of things going on with clients 32 00:01:26,680 --> 00:01:28,800 Speaker 1: routinely that I think might help a lot of listeners 33 00:01:28,840 --> 00:01:31,880 Speaker 1: in terms of linking your food intake to your natural 34 00:01:31,920 --> 00:01:35,000 Speaker 1: appetite a little bit. So a couple of scenarios that 35 00:01:35,040 --> 00:01:39,480 Speaker 1: I see is I have clients who are not overly 36 00:01:39,560 --> 00:01:41,840 Speaker 1: hungry in the morning, so they get up, they might 37 00:01:41,880 --> 00:01:43,520 Speaker 1: have a tea or a coffee which may or may 38 00:01:43,560 --> 00:01:45,840 Speaker 1: not have milk, and then they sort of get about 39 00:01:45,880 --> 00:01:47,760 Speaker 1: their day and then it's often sort of nine to 40 00:01:47,760 --> 00:01:51,440 Speaker 1: ten before they actually feel hungry, and then they're grabbing 41 00:01:51,480 --> 00:01:54,760 Speaker 1: their breakfast, and that naturally then tends to push lunch 42 00:01:55,240 --> 00:01:58,560 Speaker 1: back until about two o'clock in the afternoon. Now, whilst 43 00:01:58,600 --> 00:02:01,560 Speaker 1: that is awesome in the set that clients are listening 44 00:02:01,560 --> 00:02:03,760 Speaker 1: to hunger, which we would always encourage them to do. 45 00:02:04,400 --> 00:02:07,440 Speaker 1: I wanted just to talk about the natural circadian rhythm 46 00:02:07,480 --> 00:02:09,360 Speaker 1: that is very powerful in the morning, and something I've 47 00:02:09,400 --> 00:02:12,480 Speaker 1: been speaking a lot about to my female clients is 48 00:02:12,520 --> 00:02:16,040 Speaker 1: that we are programmed according to a twenty four hour clock, 49 00:02:16,600 --> 00:02:21,080 Speaker 1: and hormonally and from a burning perspective, naturally burn more 50 00:02:21,120 --> 00:02:23,760 Speaker 1: calories in the first half of the day. So if 51 00:02:23,800 --> 00:02:26,800 Speaker 1: you sort of have over time got into a habit 52 00:02:26,840 --> 00:02:30,320 Speaker 1: of not eating your first meal until later, or perhaps 53 00:02:30,320 --> 00:02:32,440 Speaker 1: they're eating late in the evening and not waking up hungry, 54 00:02:32,840 --> 00:02:36,079 Speaker 1: or more commonly having a coffee in that early morning's fueling. 55 00:02:36,639 --> 00:02:39,440 Speaker 1: The issue with that is that sort of pushing all 56 00:02:39,480 --> 00:02:41,520 Speaker 1: those calories back to the second half of the day. 57 00:02:42,200 --> 00:02:44,320 Speaker 1: And one of the most powerful things we can do 58 00:02:44,360 --> 00:02:46,800 Speaker 1: if the goal is fat loss, is to be hungry, 59 00:02:46,919 --> 00:02:49,560 Speaker 1: be burning, and to shift those calories forward. So I've 60 00:02:49,600 --> 00:02:53,120 Speaker 1: certainly been having a lot of discussions about making sure 61 00:02:53,320 --> 00:02:55,359 Speaker 1: that first meal of the day is within an hour 62 00:02:55,480 --> 00:02:59,040 Speaker 1: or two of waking, because even if you're not hungry, 63 00:02:59,120 --> 00:03:01,440 Speaker 1: it would be that we need to do some work 64 00:03:01,480 --> 00:03:04,240 Speaker 1: on your metabolism and if you're up at six, certainly 65 00:03:04,240 --> 00:03:05,800 Speaker 1: by eight o'clock, I would want you to have at 66 00:03:05,880 --> 00:03:09,440 Speaker 1: least half of a small breakfast, or again up by seven, 67 00:03:09,560 --> 00:03:11,800 Speaker 1: certainly by nine o'clock at the very latest, what I 68 00:03:11,800 --> 00:03:13,960 Speaker 1: expect you to have your first meal. And as we've 69 00:03:14,000 --> 00:03:16,720 Speaker 1: spoken about before, many of my clients will have almost 70 00:03:16,760 --> 00:03:19,000 Speaker 1: two breakfasts. They'll have the small one early when they're 71 00:03:19,000 --> 00:03:21,679 Speaker 1: not overly hungry, perhaps with a coffee, and then come 72 00:03:21,760 --> 00:03:24,240 Speaker 1: nine or ten o'clock, which would traditionally be reserved for 73 00:03:24,320 --> 00:03:27,960 Speaker 1: morning tea, they'll have almost a second half of breakfast then, 74 00:03:28,000 --> 00:03:29,840 Speaker 1: and then that will take them to say one o'clock, 75 00:03:30,360 --> 00:03:33,320 Speaker 1: rather than what tends to happen, which is the later breakfast, 76 00:03:33,480 --> 00:03:36,000 Speaker 1: an eleven o'clock coffee, and then a lunch, which is 77 00:03:36,040 --> 00:03:38,040 Speaker 1: sort of at two or three. And you may have 78 00:03:38,200 --> 00:03:40,240 Speaker 1: noticed that what happens off the back of that is 79 00:03:40,280 --> 00:03:43,960 Speaker 1: that you get terrible mounchi's late afternoon, and then over eat. 80 00:03:44,000 --> 00:03:46,520 Speaker 1: They aren't overly hungry for dinner, but eat dinner anyway, 81 00:03:46,920 --> 00:03:49,600 Speaker 1: and it's just that constant cycle of eating because you 82 00:03:49,680 --> 00:03:52,240 Speaker 1: think it's a meal time, but you're actually not in 83 00:03:52,240 --> 00:03:54,360 Speaker 1: tune with your natural hunger. So I guess the key 84 00:03:54,440 --> 00:03:57,120 Speaker 1: message I wanted to chat about was being able to 85 00:03:57,160 --> 00:03:59,760 Speaker 1: almost control your hunger and get in touch with it, 86 00:04:00,200 --> 00:04:04,760 Speaker 1: rather than sort of having small amounts not really proper meals, 87 00:04:04,880 --> 00:04:07,800 Speaker 1: snacking through the day, but then having certain meals on 88 00:04:07,840 --> 00:04:09,840 Speaker 1: autoq because it says on the meal plan you can 89 00:04:09,880 --> 00:04:12,760 Speaker 1: have afternoon tea or you need to have a certain 90 00:04:12,760 --> 00:04:14,760 Speaker 1: thing for dinner even though you may not be hungry. 91 00:04:14,840 --> 00:04:17,640 Speaker 1: So whilst we can always go off rough guides and 92 00:04:17,720 --> 00:04:21,640 Speaker 1: meal plans, ultimately the best indicator of when you should 93 00:04:21,680 --> 00:04:24,320 Speaker 1: eat and how much is your hunger. If you're not 94 00:04:24,400 --> 00:04:27,480 Speaker 1: overly hungry, have half the breakfast. If you're starving, feel 95 00:04:27,480 --> 00:04:30,120 Speaker 1: confident to increase it. And that's what i'd call getting 96 00:04:30,160 --> 00:04:33,160 Speaker 1: in tuned with your natural body signals. And I find, 97 00:04:33,240 --> 00:04:36,200 Speaker 1: certainly if you've had many years of dieting, that can 98 00:04:36,240 --> 00:04:40,120 Speaker 1: be really challenging and almost confronting to trust yourself because 99 00:04:40,120 --> 00:04:43,760 Speaker 1: we're often scared of not eating or becoming over hungry later, 100 00:04:44,200 --> 00:04:46,560 Speaker 1: but then very happy to skip in that early part 101 00:04:46,560 --> 00:04:49,560 Speaker 1: of the day, but never would skip the afternoon snack 102 00:04:49,600 --> 00:04:51,600 Speaker 1: that's got the tempting bars in it. So I thought 103 00:04:51,600 --> 00:04:54,200 Speaker 1: it lent itself to a whole range of discussions about 104 00:04:54,200 --> 00:04:57,080 Speaker 1: meal timings. What do you see, Leanne, What are your 105 00:04:57,279 --> 00:04:59,200 Speaker 1: sort of common observations with clients? 106 00:05:00,000 --> 00:05:02,360 Speaker 2: Baguest thing I see is probably people not really being 107 00:05:02,400 --> 00:05:04,160 Speaker 2: in tune with a hunger. Like you said, it can 108 00:05:04,200 --> 00:05:08,160 Speaker 2: be something that's really difficult to I guess notice, particularly 109 00:05:08,200 --> 00:05:10,440 Speaker 2: if you've had years and years and years of chronic darting, 110 00:05:10,520 --> 00:05:12,000 Speaker 2: where a lot of clients say to me, I just 111 00:05:12,080 --> 00:05:14,600 Speaker 2: never feel hungry. You look at their food diaries and 112 00:05:14,640 --> 00:05:16,480 Speaker 2: there's just a lot of snacking and grazing and a 113 00:05:16,520 --> 00:05:19,479 Speaker 2: lot of calories coming from drinks in particular, like large 114 00:05:19,480 --> 00:05:23,000 Speaker 2: milky coffees, juice is smoothies, energy drinks, that sort of thing. 115 00:05:23,160 --> 00:05:25,560 Speaker 2: A lot of calories going on, but not so much 116 00:05:26,040 --> 00:05:28,440 Speaker 2: main meals, if that makes sense. So clients think that 117 00:05:28,480 --> 00:05:30,640 Speaker 2: they're eating quite light, they think that they're not eating 118 00:05:30,720 --> 00:05:32,560 Speaker 2: very much, but when you look at it in terms 119 00:05:32,600 --> 00:05:34,559 Speaker 2: of a calorie load throughout the day, it can actually 120 00:05:34,640 --> 00:05:36,839 Speaker 2: still be quite high. And that's the reason that they're 121 00:05:36,839 --> 00:05:40,839 Speaker 2: struggling with fat loss. So I guess just that reset 122 00:05:40,920 --> 00:05:43,359 Speaker 2: in terms of really getting in touch with your hunger 123 00:05:43,480 --> 00:05:47,200 Speaker 2: and really almost just allowing yourself to actually be hungry. 124 00:05:47,240 --> 00:05:48,640 Speaker 2: I think we're just kind of taught it as a 125 00:05:48,680 --> 00:05:51,760 Speaker 2: society that hunger is this bad thing, like we should 126 00:05:51,760 --> 00:05:54,640 Speaker 2: never feel it. And I always say to my clients, like, hunger, 127 00:05:54,960 --> 00:05:57,440 Speaker 2: it's an uncomfortable feeling, but it's just that, like you're 128 00:05:57,480 --> 00:05:59,680 Speaker 2: not going to die without food, for you know, humans 129 00:05:59,680 --> 00:06:01,960 Speaker 2: can las weeks with that food. It's water that we need. 130 00:06:02,160 --> 00:06:03,800 Speaker 2: And I'm not saying you need to go weeks without 131 00:06:03,839 --> 00:06:05,800 Speaker 2: food or anything like that, but I'm just saying that 132 00:06:06,120 --> 00:06:08,520 Speaker 2: hunger is just an uncomfortable feeling, that's all it is. 133 00:06:08,560 --> 00:06:11,080 Speaker 2: But so many of us are so fearful of being hungry. 134 00:06:11,279 --> 00:06:15,479 Speaker 2: We're constantly eating and constantly snacking and grazing because we're 135 00:06:15,480 --> 00:06:18,120 Speaker 2: so fearful of ever becoming hungry. Yet I sort of 136 00:06:18,120 --> 00:06:20,200 Speaker 2: say to my clients, look, if the goal is fat loss, 137 00:06:20,279 --> 00:06:23,040 Speaker 2: you've got to be comfortable with a little bit of hunger. Now. 138 00:06:23,040 --> 00:06:25,640 Speaker 2: I'm not saying that you should be like a stomach pit, 139 00:06:25,720 --> 00:06:28,080 Speaker 2: I'm going to eat my arm off Hunger twenty four seven, 140 00:06:28,160 --> 00:06:31,320 Speaker 2: Absolutely not. But I want you to feel hungry leading 141 00:06:31,400 --> 00:06:32,760 Speaker 2: up to a meal time. And I want you to 142 00:06:32,760 --> 00:06:35,760 Speaker 2: feel genuinely hungry, not like oh yeah I could eat, 143 00:06:35,800 --> 00:06:37,960 Speaker 2: yeah I could give or take lunch right now. I 144 00:06:38,000 --> 00:06:39,840 Speaker 2: want you to be like, oh my goodness, I'm so 145 00:06:39,880 --> 00:06:42,479 Speaker 2: excited for lunch. I'm really really hungry, not like I 146 00:06:42,520 --> 00:06:44,800 Speaker 2: feel sick to my stomach because it's been like six 147 00:06:44,880 --> 00:06:46,880 Speaker 2: hours since I've eaten, but you know, it's been a 148 00:06:46,880 --> 00:06:49,080 Speaker 2: good two three four hours since I've had a meal 149 00:06:49,160 --> 00:06:51,880 Speaker 2: or a snack. I'm really ready for lunch. I'm really hungry. 150 00:06:52,160 --> 00:06:54,560 Speaker 2: That's the feeling that we want you to have when 151 00:06:54,600 --> 00:06:57,040 Speaker 2: it comes to a meal time, because when you eat 152 00:06:57,040 --> 00:07:00,000 Speaker 2: your food, your body digests that it uses it for nygy. 153 00:07:00,640 --> 00:07:03,320 Speaker 2: That's a good sign, and you feeling hungry means that 154 00:07:03,360 --> 00:07:06,120 Speaker 2: your bodies utilize that energy well and it's ready for 155 00:07:06,200 --> 00:07:08,719 Speaker 2: your next meal. Most of us never really feel that 156 00:07:08,880 --> 00:07:11,320 Speaker 2: feeling of hunger throughout the day. So that's probably my 157 00:07:11,360 --> 00:07:14,240 Speaker 2: biggest I guess thing that I see with clients is 158 00:07:14,240 --> 00:07:16,240 Speaker 2: that they're really not in touch with that hunger, and 159 00:07:16,280 --> 00:07:18,360 Speaker 2: a lot of them are fearing hunger when really they 160 00:07:18,400 --> 00:07:20,560 Speaker 2: shouldn't be. They should just be seeing it as a 161 00:07:20,600 --> 00:07:23,480 Speaker 2: great natural process to fat loss, but knowing that they 162 00:07:23,520 --> 00:07:25,920 Speaker 2: should have a meal or snack ready to go when 163 00:07:25,960 --> 00:07:28,680 Speaker 2: they do truly genuinely feel hungry, it's not something we 164 00:07:28,720 --> 00:07:30,600 Speaker 2: want to completely ignore and be like, well, I can't 165 00:07:30,600 --> 00:07:32,040 Speaker 2: eat anything else for the rest of the day because 166 00:07:32,040 --> 00:07:34,480 Speaker 2: I'm over my calorie load, like you said, Susie. The 167 00:07:34,520 --> 00:07:37,200 Speaker 2: other big thing I see is people eating the exact 168 00:07:37,240 --> 00:07:39,640 Speaker 2: same thing every day, so they're having a breakfast, a 169 00:07:39,680 --> 00:07:41,400 Speaker 2: morning to eat, a lunch and afternoon tea, and a 170 00:07:41,440 --> 00:07:44,280 Speaker 2: dinner versus I say to clients, some days you might 171 00:07:44,320 --> 00:07:46,600 Speaker 2: need four snacks and other days you might need none 172 00:07:46,680 --> 00:07:48,840 Speaker 2: at all. So it's not something that you need to 173 00:07:48,840 --> 00:07:50,840 Speaker 2: feel bad or guilty for. If you need to eat 174 00:07:51,000 --> 00:07:53,040 Speaker 2: up for the day because you've done a lot of activity, 175 00:07:53,120 --> 00:07:55,200 Speaker 2: or you're just having a day where you might be, 176 00:07:55,320 --> 00:07:57,600 Speaker 2: you know, a couple of days outside of your period 177 00:07:57,600 --> 00:08:00,560 Speaker 2: and you're feeling really really hungry, that's completely okay. Eat 178 00:08:00,600 --> 00:08:03,400 Speaker 2: more in those days versus other days. You're running around, 179 00:08:03,400 --> 00:08:05,840 Speaker 2: you're busy, you don't really even think about food, don't 180 00:08:05,920 --> 00:08:08,560 Speaker 2: you know, intentionally grab a snack if you don't actually 181 00:08:08,600 --> 00:08:10,640 Speaker 2: need it. So some days we need a lot more food, 182 00:08:10,680 --> 00:08:12,640 Speaker 2: other days we need a lot less. And that's a 183 00:08:12,680 --> 00:08:14,560 Speaker 2: big thing I see with clients is that they think 184 00:08:14,600 --> 00:08:16,880 Speaker 2: that they should be eating the same thing each day, 185 00:08:16,880 --> 00:08:19,000 Speaker 2: but bodies don't do the same thing every day. We 186 00:08:19,040 --> 00:08:21,200 Speaker 2: don't move the same We don't do the same things 187 00:08:21,240 --> 00:08:23,239 Speaker 2: every day. One day, if we go to the gym 188 00:08:23,280 --> 00:08:25,800 Speaker 2: and then chase our kids around the park for two hours, 189 00:08:25,960 --> 00:08:27,720 Speaker 2: and two days later we come down with a cold 190 00:08:27,720 --> 00:08:30,160 Speaker 2: and we're stuck on the couch, our energy requirements are 191 00:08:30,160 --> 00:08:32,480 Speaker 2: not the same. Therefore, we shouldn't be eating the same 192 00:08:32,559 --> 00:08:35,560 Speaker 2: So meal timing is very important, and the calorie load 193 00:08:35,600 --> 00:08:37,880 Speaker 2: that we have throughout the day is really important, and 194 00:08:37,920 --> 00:08:40,480 Speaker 2: actually not eating the exact same thing every day is 195 00:08:40,520 --> 00:08:42,920 Speaker 2: a really important message leading into spring. I think for 196 00:08:42,960 --> 00:08:44,199 Speaker 2: our clients, Susie. 197 00:08:44,160 --> 00:08:47,600 Speaker 1: Yes, mix it up. Change is very important when it 198 00:08:47,600 --> 00:08:50,400 Speaker 1: comes to metabolism, which actually leads into our next topic, 199 00:08:51,000 --> 00:08:54,120 Speaker 1: which is common because we've all been in a position 200 00:08:54,120 --> 00:08:56,240 Speaker 1: where we've needed to lose a few kilos or on 201 00:08:56,280 --> 00:08:59,680 Speaker 1: a weight loss journey and know how incredibly focused you 202 00:08:59,720 --> 00:09:01,880 Speaker 1: need to be to see those drops in the scales 203 00:09:01,920 --> 00:09:05,240 Speaker 1: and changes in waste measurement. But what happens you have 204 00:09:05,400 --> 00:09:07,880 Speaker 1: a few weeks perhaps not as tight or a holiday, 205 00:09:08,280 --> 00:09:12,679 Speaker 1: and seemingly the weight all goes back on. So Whileyanne 206 00:09:12,720 --> 00:09:15,480 Speaker 1: is it's so very easy to regain weight once we 207 00:09:15,520 --> 00:09:16,160 Speaker 1: have lost. 208 00:09:15,960 --> 00:09:18,600 Speaker 2: It well is excusy. Well. The biggest reason why it's 209 00:09:18,600 --> 00:09:21,040 Speaker 2: so easy to regain the weight is because essentially, what 210 00:09:21,120 --> 00:09:23,600 Speaker 2: happens when you lose weight. Say, for example, you were 211 00:09:23,679 --> 00:09:25,800 Speaker 2: eighty killers and he went down to seventy killers and 212 00:09:25,800 --> 00:09:28,440 Speaker 2: he dropped ten kilos, You're now in a body that's 213 00:09:28,520 --> 00:09:31,360 Speaker 2: ten kilos smaller. So what tends to happen when people 214 00:09:31,400 --> 00:09:33,960 Speaker 2: drop the weight? We don't like this, but the reality 215 00:09:34,040 --> 00:09:35,800 Speaker 2: is is most people tend to diet, and they tend 216 00:09:35,840 --> 00:09:38,800 Speaker 2: to do some sort of very strict, very controlled diet, 217 00:09:39,080 --> 00:09:41,240 Speaker 2: or they do some sort of like gym challenge where 218 00:09:41,240 --> 00:09:43,920 Speaker 2: they're like one hundred percent on plan and there's like 219 00:09:44,080 --> 00:09:47,160 Speaker 2: zero deviation from that plan. They're very strict, they're very focused. 220 00:09:47,200 --> 00:09:50,160 Speaker 2: They're like, great, I got that ten kilos off seventy kilos, 221 00:09:50,200 --> 00:09:52,960 Speaker 2: I've reached my goal. Amazing. Guess what they do, Susie. 222 00:09:53,000 --> 00:09:54,959 Speaker 2: The diet stops and they go back to their old 223 00:09:55,000 --> 00:09:57,680 Speaker 2: inning behaviors. And I always say to clients, what you 224 00:09:57,760 --> 00:09:59,600 Speaker 2: do to lose the weight, you need to do long 225 00:09:59,640 --> 00:10:02,920 Speaker 2: turn to maintain the weight. If you're going to do 226 00:10:03,040 --> 00:10:05,640 Speaker 2: some I don't know, a particular crazy diet to lose ten 227 00:10:05,720 --> 00:10:08,880 Speaker 2: kilos and then you revert back to your old eating behaviors. 228 00:10:09,000 --> 00:10:12,720 Speaker 2: Guess what, you're reverting back to those eating behaviors that 229 00:10:12,760 --> 00:10:15,480 Speaker 2: we're maintaining that eighty kilo body. If you want to 230 00:10:15,520 --> 00:10:18,960 Speaker 2: maintain the new seventy kilo body, you have to continue 231 00:10:18,960 --> 00:10:21,680 Speaker 2: to eat down for the seventy kilo body. You go 232 00:10:21,800 --> 00:10:23,560 Speaker 2: back to your old habits, you're going to go back 233 00:10:23,559 --> 00:10:26,439 Speaker 2: to regaining that ten kilos. That's why it's so easy 234 00:10:26,480 --> 00:10:29,800 Speaker 2: for people to regain the weight. And then physiologically what happens. 235 00:10:29,840 --> 00:10:32,800 Speaker 2: The science behind this is when we're in a calorie 236 00:10:32,800 --> 00:10:34,960 Speaker 2: deficit and we're losing weight, which we know we have 237 00:10:35,000 --> 00:10:37,000 Speaker 2: to be in a deficit to lose weight. There's no if, 238 00:10:37,040 --> 00:10:38,800 Speaker 2: butts or maybe is that has to happen. We have 239 00:10:38,840 --> 00:10:41,840 Speaker 2: to technically eat less than our body needs in order 240 00:10:41,840 --> 00:10:44,520 Speaker 2: to elicit fat loss. That's how fat loss works. Now, 241 00:10:44,520 --> 00:10:48,080 Speaker 2: when we're in a deficit, our body down regulates this metabolically. 242 00:10:48,200 --> 00:10:51,280 Speaker 2: It starts to slow things down on purpose because the 243 00:10:51,320 --> 00:10:54,480 Speaker 2: body doesn't necessarily like to be in a calorie deficit. 244 00:10:54,520 --> 00:10:56,520 Speaker 2: It doesn't like to eat less fuel than it is 245 00:10:56,600 --> 00:10:58,480 Speaker 2: comfortable at, so it doesn't like that, so it starts 246 00:10:58,520 --> 00:11:01,000 Speaker 2: to downregulate a lot of different things. And one of 247 00:11:01,000 --> 00:11:04,000 Speaker 2: the biggest shifts that happens is it reduces what's called 248 00:11:04,040 --> 00:11:08,319 Speaker 2: our knit any at our non exercise activity thermogenesis. It's 249 00:11:08,320 --> 00:11:11,680 Speaker 2: a big fancy word that essentially just means the amount 250 00:11:11,679 --> 00:11:15,000 Speaker 2: of activity that we're doing that isn't formal exercise. So 251 00:11:15,040 --> 00:11:17,000 Speaker 2: Susie's looking at me right now, and I'm talking with 252 00:11:17,080 --> 00:11:18,880 Speaker 2: my hands and I do that a lot, and I 253 00:11:19,000 --> 00:11:21,120 Speaker 2: fidget and I play with my hair. Now I do 254 00:11:21,360 --> 00:11:24,120 Speaker 2: those things normally, you know, quite often, and a lot 255 00:11:24,120 --> 00:11:26,360 Speaker 2: of people do. So it's activity. It's movement that your 256 00:11:26,360 --> 00:11:30,000 Speaker 2: body's doing without formal exercise. So what happens when you're 257 00:11:30,000 --> 00:11:32,920 Speaker 2: in a deficit is the body starts to reduce a 258 00:11:32,960 --> 00:11:35,000 Speaker 2: lot of those things. These little things get harder. I 259 00:11:35,040 --> 00:11:36,959 Speaker 2: might not talk with my hands so much. I might 260 00:11:37,160 --> 00:11:38,720 Speaker 2: be sitting on the couch and if I'm not in 261 00:11:38,720 --> 00:11:40,600 Speaker 2: a calorie deficit, I'll bounce up and I'll grab the 262 00:11:40,600 --> 00:11:42,840 Speaker 2: controller and I'll change the channel of an AD comes on. 263 00:11:43,080 --> 00:11:45,240 Speaker 2: But if I am really, really in a calorie deficit, 264 00:11:45,520 --> 00:11:48,520 Speaker 2: I have, you know, less energy, I'll be like, oh no, 265 00:11:48,640 --> 00:11:50,720 Speaker 2: I can't be bother getting up for that controller. So 266 00:11:50,760 --> 00:11:53,679 Speaker 2: the body tends to you know, say, no one can 267 00:11:53,800 --> 00:11:57,280 Speaker 2: serve a lot more energy because it's conserving that energy, 268 00:11:57,360 --> 00:12:01,720 Speaker 2: you're actually effectively burning less over time. And the third 269 00:12:01,720 --> 00:12:04,160 Speaker 2: point I'll make Susie about why it's so easy to 270 00:12:04,240 --> 00:12:07,959 Speaker 2: regain as well, is because of the structure. Generally, people 271 00:12:08,040 --> 00:12:11,360 Speaker 2: have quite tight structure and rigidity when they're losing weight, 272 00:12:11,640 --> 00:12:13,480 Speaker 2: and then as soon as they're done with the diet, 273 00:12:13,520 --> 00:12:15,679 Speaker 2: they tend to fall up the wagon. The structure goes 274 00:12:15,720 --> 00:12:18,680 Speaker 2: by the wayside. They're eating, they're grazing, they're drinking, they're 275 00:12:18,720 --> 00:12:20,640 Speaker 2: going out to dinner. They're not making you know, they're 276 00:12:20,679 --> 00:12:23,520 Speaker 2: not pre planning it advance, they're not ordering the extra veggies. 277 00:12:23,600 --> 00:12:26,480 Speaker 2: They're essentially reverting back to their old patterns. But because 278 00:12:26,520 --> 00:12:29,560 Speaker 2: of this loss of structure, it tends to unravel very 279 00:12:29,640 --> 00:12:31,960 Speaker 2: very quickly, and that's where we see the killers coming 280 00:12:32,000 --> 00:12:34,040 Speaker 2: back on again. So I would say, if your goal 281 00:12:34,080 --> 00:12:36,839 Speaker 2: is to lose it and maintain it, ensure that you're 282 00:12:36,880 --> 00:12:40,440 Speaker 2: getting that non exercise activity thermogenesis, just a little bit 283 00:12:40,440 --> 00:12:42,400 Speaker 2: of extra steps each day. That's why Susie and I 284 00:12:42,559 --> 00:12:45,360 Speaker 2: so such a big advocates of getting those extra steps 285 00:12:45,360 --> 00:12:48,200 Speaker 2: in not necessarily ours extra at the gym, just a 286 00:12:48,200 --> 00:12:51,040 Speaker 2: couple of extra steps. Take the stairs, don't take the lift. 287 00:12:51,040 --> 00:12:54,640 Speaker 2: Park ten car parks over at the shopping center. Maintain 288 00:12:54,840 --> 00:12:57,439 Speaker 2: some form of structure with your nutrition. It doesn't have 289 00:12:57,480 --> 00:13:00,719 Speaker 2: to be rigid and completely like you know, obsessive or 290 00:13:00,760 --> 00:13:03,079 Speaker 2: anything like that. Just some form of structure where you 291 00:13:03,160 --> 00:13:06,280 Speaker 2: have regular breakfasts, a good lunch with protein, a good 292 00:13:06,320 --> 00:13:09,680 Speaker 2: serve of whole ground carbohydrates, lots of leafy salads at lunch. 293 00:13:09,800 --> 00:13:12,480 Speaker 2: You don't stop doing all of those good eating behaviors 294 00:13:12,559 --> 00:13:14,920 Speaker 2: just because you've lost the weight. To maintain you need 295 00:13:14,960 --> 00:13:17,680 Speaker 2: to maintain those healthy habits as well, and then of 296 00:13:17,720 --> 00:13:20,920 Speaker 2: course trying to maintain as many of those behaviors you 297 00:13:20,960 --> 00:13:24,040 Speaker 2: did to lose the weight to actually maintain that long term. 298 00:13:24,040 --> 00:13:26,120 Speaker 2: Sure you can have a little bit more flexibility, Sure 299 00:13:26,120 --> 00:13:28,000 Speaker 2: you can have a little bit more calories, but you 300 00:13:28,080 --> 00:13:30,640 Speaker 2: can't just blow it all and revert back to exactly 301 00:13:30,640 --> 00:13:31,839 Speaker 2: what you were doing beforehand. 302 00:13:32,440 --> 00:13:35,840 Speaker 1: That is a very strong scientific summary. Lean well done. 303 00:13:36,040 --> 00:13:38,240 Speaker 1: All I was going to say was just as simple, 304 00:13:38,880 --> 00:13:40,920 Speaker 1: what do they call it, the notes, cliffs notes on it. 305 00:13:41,440 --> 00:13:45,520 Speaker 1: I find the main difference is that I find clients 306 00:13:45,520 --> 00:13:48,200 Speaker 1: don't have say the heaviness and then the lightness through 307 00:13:48,200 --> 00:13:52,000 Speaker 1: the week, so very quickly normal kind of heavier dinners 308 00:13:52,160 --> 00:13:55,240 Speaker 1: come back as opposed to say more salads and more 309 00:13:55,320 --> 00:13:58,959 Speaker 1: veggie based meals, and then they still have the weekend indulgence, 310 00:13:58,960 --> 00:14:01,440 Speaker 1: so they never get a chea that deficit. So I 311 00:14:01,440 --> 00:14:04,960 Speaker 1: think it's really a good balance in a life, particularly 312 00:14:04,960 --> 00:14:06,720 Speaker 1: coming into the end of the year with a lot 313 00:14:06,760 --> 00:14:10,520 Speaker 1: of social functions and party eating and cannabase and events, 314 00:14:11,160 --> 00:14:14,480 Speaker 1: is that you likely to be eating more and celebrating, 315 00:14:14,480 --> 00:14:16,040 Speaker 1: and if you want to keep your goals or even 316 00:14:16,040 --> 00:14:18,960 Speaker 1: your weight under control, you've got a buffer when you 317 00:14:19,040 --> 00:14:21,880 Speaker 1: over consume to have lighter days. And I'm talking you know, 318 00:14:22,560 --> 00:14:25,480 Speaker 1: just a salad for dinner, a vegetable omelet, a suit, 319 00:14:25,600 --> 00:14:28,520 Speaker 1: because we just can't eat the same amount and then 320 00:14:28,600 --> 00:14:31,240 Speaker 1: extra and not expect to gain weight out. Our lifestyle 321 00:14:31,320 --> 00:14:33,800 Speaker 1: is so conducive, and that lends to what you were saying. 322 00:14:33,800 --> 00:14:35,960 Speaker 1: You've got to maintain your minimum exercise and if not, 323 00:14:36,000 --> 00:14:38,920 Speaker 1: add extra to buffer you. And that's my argument speaking 324 00:14:38,920 --> 00:14:41,760 Speaker 1: to clients is that usually if clients are going on holidays, 325 00:14:41,800 --> 00:14:43,440 Speaker 1: I expect them to lose weight because they should be 326 00:14:43,520 --> 00:14:45,680 Speaker 1: more active. And even if they are more active. If 327 00:14:45,720 --> 00:14:48,440 Speaker 1: they're gain weight, I know they've really overdone the calories, 328 00:14:48,480 --> 00:14:50,960 Speaker 1: so the proofs in the pudding. So yeah, you've got 329 00:14:51,000 --> 00:14:52,880 Speaker 1: to have those light days. I want to say three 330 00:14:52,960 --> 00:14:54,960 Speaker 1: four a week to buffer when you're going to have 331 00:14:55,040 --> 00:14:59,440 Speaker 1: sort of more indulgent tight meals and party eating. All right, Well, 332 00:14:59,480 --> 00:15:02,600 Speaker 1: to wrap us up, admittedly, Leanne we do focus a 333 00:15:02,640 --> 00:15:05,600 Speaker 1: lot on weight control. I guess it's our most popular topics. 334 00:15:05,600 --> 00:15:07,440 Speaker 1: We know people are interested, but there's also a whole 335 00:15:07,440 --> 00:15:09,720 Speaker 1: lot of nutrition couch listeners who are simply interested in 336 00:15:09,720 --> 00:15:12,160 Speaker 1: good nutrition. And that was why today we've chosen a 337 00:15:12,200 --> 00:15:15,160 Speaker 1: listener question that's a bit more about general healthy eating. 338 00:15:15,200 --> 00:15:17,360 Speaker 1: Because the question is, when I have a cup of 339 00:15:17,360 --> 00:15:19,880 Speaker 1: tea or coffee, I enjoy a sweet snack with it, 340 00:15:20,480 --> 00:15:22,520 Speaker 1: but I don't want to have fruit or yogurt. So 341 00:15:22,680 --> 00:15:25,480 Speaker 1: what would you recommend as a reasonably healthy snack. So 342 00:15:25,960 --> 00:15:28,680 Speaker 1: I think it's tricky because you know, traditionally we would 343 00:15:28,680 --> 00:15:30,880 Speaker 1: always have things like biscuits with a cupper back in 344 00:15:30,920 --> 00:15:34,320 Speaker 1: the seventies, and unfortunately even plain biscuits or a mix 345 00:15:34,360 --> 00:15:36,760 Speaker 1: of white flour, white sugar, and vegetable oil. So there's 346 00:15:36,840 --> 00:15:40,000 Speaker 1: really nothing healthy about them. I do think that there 347 00:15:40,400 --> 00:15:43,440 Speaker 1: is a range of sort of more whole food based 348 00:15:43,680 --> 00:15:46,600 Speaker 1: sweetert snacks you can find now. So there's sort of 349 00:15:46,680 --> 00:15:50,040 Speaker 1: less than one hundred calorie products in the muslibar section 350 00:15:50,320 --> 00:15:53,800 Speaker 1: that may have some extra fibers added. Now, I'm not 351 00:15:53,840 --> 00:15:56,400 Speaker 1: saying that they're not processed, but I'm saying they're still 352 00:15:56,440 --> 00:15:59,200 Speaker 1: reasonably calorie controlled. I think if you want to get 353 00:15:59,200 --> 00:16:01,880 Speaker 1: your bacon and make your own kind of healthier banana 354 00:16:01,920 --> 00:16:04,520 Speaker 1: bread zucchini loaf, which we put on our Instagram a 355 00:16:04,560 --> 00:16:07,120 Speaker 1: couple of weeks ago, a small piece of a homemade 356 00:16:07,120 --> 00:16:09,320 Speaker 1: banana bread or a music cookie is a very great 357 00:16:09,320 --> 00:16:12,280 Speaker 1: option because you can also make those with extraversion olive 358 00:16:12,280 --> 00:16:15,080 Speaker 1: oil and wholemeal flour and oats, and they can be 359 00:16:15,240 --> 00:16:19,000 Speaker 1: a really smart, nutritious, healthy snack. They're probably, off the 360 00:16:19,000 --> 00:16:20,960 Speaker 1: top of my head, a few sweet options if you 361 00:16:21,040 --> 00:16:22,840 Speaker 1: do like something, What have I missed? 362 00:16:23,320 --> 00:16:25,520 Speaker 2: I'm a big fan of the chocolate coated almonds. I 363 00:16:25,560 --> 00:16:27,360 Speaker 2: love them. I just obsessed with them. And you don't 364 00:16:27,360 --> 00:16:29,440 Speaker 2: need a lot because typically they actually have quite a 365 00:16:29,480 --> 00:16:31,960 Speaker 2: lot of chocolate covering them, so they're quite hearty. Also, 366 00:16:32,320 --> 00:16:34,880 Speaker 2: so you know, tools three nice dark chocolate covered almonds 367 00:16:34,920 --> 00:16:37,600 Speaker 2: are amazing. I was in what was it? It was one 368 00:16:37,600 --> 00:16:38,960 Speaker 2: of those whole fee shops, it must I think it 369 00:16:38,960 --> 00:16:41,200 Speaker 2: was Flatteries the other day and I saw cinnamon dusted 370 00:16:41,240 --> 00:16:43,000 Speaker 2: almonds and the line was quite big, and I was 371 00:16:43,040 --> 00:16:45,200 Speaker 2: just browsing. I didn't buy anything, but I definitely will 372 00:16:45,240 --> 00:16:46,800 Speaker 2: go back and check them out because I think something 373 00:16:46,840 --> 00:16:48,560 Speaker 2: like that could be quite good. We know there's very 374 00:16:48,560 --> 00:16:51,400 Speaker 2: strong research for nuts. They're very positive for our health. 375 00:16:51,480 --> 00:16:53,800 Speaker 2: Of course, we kind of want to keep the amount 376 00:16:53,880 --> 00:16:55,800 Speaker 2: in check because it's very easy to overdo them and 377 00:16:55,800 --> 00:16:58,240 Speaker 2: they are quite expensive. But I think something sweet like 378 00:16:58,360 --> 00:17:00,440 Speaker 2: some dark chocolate coated almonds are a bit of cinnamon 379 00:17:00,520 --> 00:17:03,520 Speaker 2: dusted nuts could be a great idea. I really do 380 00:17:03,720 --> 00:17:06,480 Speaker 2: like the nut bars as well. Speaking of nuts, and 381 00:17:06,520 --> 00:17:08,440 Speaker 2: then some of the shops as well, there are a 382 00:17:08,440 --> 00:17:10,200 Speaker 2: couple of different brands on the market at the moment 383 00:17:10,240 --> 00:17:13,600 Speaker 2: that have smaller sized protein bars that are actually quite sweet. 384 00:17:13,760 --> 00:17:16,040 Speaker 2: So I'm not a huge lover of protein bars because 385 00:17:16,040 --> 00:17:18,920 Speaker 2: they are very overly processed. You absolutely can make your 386 00:17:18,960 --> 00:17:20,879 Speaker 2: own at home, but there are a couple in the 387 00:17:20,920 --> 00:17:23,800 Speaker 2: supermarkets that aren't too bad from an ingredient perspective, and 388 00:17:23,800 --> 00:17:26,600 Speaker 2: if you guys have picked up the nutrition Couchnutguard. You'll 389 00:17:26,600 --> 00:17:28,239 Speaker 2: see that we've got quite a few of those in 390 00:17:28,280 --> 00:17:30,959 Speaker 2: there with the protein range. But just watch the protein 391 00:17:31,000 --> 00:17:33,480 Speaker 2: bars because some of them, they're heavily marketed at males. 392 00:17:33,480 --> 00:17:35,520 Speaker 2: They've got upwards of you know, thirty to forty grams 393 00:17:35,520 --> 00:17:37,479 Speaker 2: of protein in there, but they're just too much for 394 00:17:37,480 --> 00:17:39,320 Speaker 2: females as a snack. Some of them are three to 395 00:17:39,359 --> 00:17:41,840 Speaker 2: four hundred calories. They're honestly like a mini meal, So 396 00:17:41,960 --> 00:17:43,960 Speaker 2: just be careful with the size of those protein bars. 397 00:17:44,000 --> 00:17:45,920 Speaker 2: We're really looking for those mini ones which are kind 398 00:17:45,920 --> 00:17:48,480 Speaker 2: of you know, forty to fifty grams max. Kind of 399 00:17:48,480 --> 00:17:51,000 Speaker 2: like a half sized protein bar. If that and then 400 00:17:51,000 --> 00:17:53,280 Speaker 2: the final one zoozy. I think bliss balls can always 401 00:17:53,280 --> 00:17:55,560 Speaker 2: be good, particularly for kids. I like to use a 402 00:17:55,600 --> 00:17:58,520 Speaker 2: base of rolled oats versus a base of say nuts 403 00:17:58,560 --> 00:18:01,240 Speaker 2: or nut butter or dates, even because I just find 404 00:18:01,320 --> 00:18:03,199 Speaker 2: rolled oats of a better blend of you know, the 405 00:18:03,280 --> 00:18:05,840 Speaker 2: long lasting carbohydrates, and they're a little bit lower calorie 406 00:18:05,880 --> 00:18:07,640 Speaker 2: than having a base of nuts and a lot more 407 00:18:07,640 --> 00:18:09,280 Speaker 2: affordable as well. You know, you can get a bag 408 00:18:09,320 --> 00:18:11,479 Speaker 2: of rolled oats for like a dollar fifty two dollars. 409 00:18:11,520 --> 00:18:13,359 Speaker 2: So I do love bliss balls with a base of 410 00:18:13,400 --> 00:18:15,480 Speaker 2: rolled oats, but just be careful with the ingredients that 411 00:18:15,520 --> 00:18:17,919 Speaker 2: you're putting through there. I threw a lovely recipe for 412 00:18:18,040 --> 00:18:19,840 Speaker 2: carrot cake ones the other day where they grated up 413 00:18:19,840 --> 00:18:21,400 Speaker 2: some carrots, they had some dates, they had a little 414 00:18:21,400 --> 00:18:23,159 Speaker 2: bit of cinnamon through there, a couple of walnuts, and 415 00:18:23,200 --> 00:18:25,199 Speaker 2: a base of rolled oats. I think something like that 416 00:18:25,200 --> 00:18:27,280 Speaker 2: would be delicious, and when you're rolling them you can 417 00:18:27,359 --> 00:18:29,840 Speaker 2: kind of dictate what size you want depending on your 418 00:18:29,960 --> 00:18:33,040 Speaker 2: energy requirements. They're probably my biggest ones. Duck chocolate coated 419 00:18:33,080 --> 00:18:36,320 Speaker 2: anam and cinnamon dusted nuts, small sized protein bars, and 420 00:18:36,359 --> 00:18:38,600 Speaker 2: some homemade bliss balls with a rolled oat base. 421 00:18:39,359 --> 00:18:42,119 Speaker 1: Very nice, very appealing. All right, Well, that brings us 422 00:18:42,119 --> 00:18:44,720 Speaker 1: to the end of the nentrition catch for another someday. 423 00:18:44,960 --> 00:18:46,679 Speaker 1: Please keep telling your friends about it so we can 424 00:18:46,720 --> 00:18:49,520 Speaker 1: continue to grow. And if the psychology of weight loss 425 00:18:49,560 --> 00:18:52,040 Speaker 1: is something you're interested in, in a couple of weeks 426 00:18:52,040 --> 00:18:54,600 Speaker 1: where you will be hosting a Facebook live on October 427 00:18:54,640 --> 00:18:57,600 Speaker 1: sixteenth which talks all things the psychology of weight loss, 428 00:18:57,840 --> 00:18:59,159 Speaker 1: and there will be a live Q and A with 429 00:18:59,240 --> 00:19:02,040 Speaker 1: leannat Ice. Check that out. On our website, the nutritioncouch 430 00:19:02,119 --> 00:19:04,560 Speaker 1: dot com. Have a great week and we'll see you Wednesday. 431 00:19:04,920 --> 00:19:09,280 Speaker 2: Catch you guys next week.