1 00:00:00,640 --> 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 --> 00:00:08,880 Speaker 1: you eat depending on the day. Do you know if 4 00:00:08,920 --> 00:00:11,480 Speaker 1: you're hungry when you eat or do you simply set 5 00:00:11,480 --> 00:00:14,240 Speaker 1: a meal time and stick to it. On today's episode 6 00:00:14,240 --> 00:00:16,320 Speaker 1: of The Nutrition Couch, Leanne and I take a closer 7 00:00:16,400 --> 00:00:19,560 Speaker 1: look at meal timings and the signs that you may 8 00:00:19,560 --> 00:00:22,400 Speaker 1: be eating on autoque Hi, I'm Susie. 9 00:00:22,079 --> 00:00:23,600 Speaker 2: Burrell and A'milene Wood. 10 00:00:24,040 --> 00:00:26,119 Speaker 1: And each week we bring you The Nutrition Couch, the 11 00:00:26,120 --> 00:00:28,040 Speaker 1: bi weekly podcast that keeps you up to date on 12 00:00:28,080 --> 00:00:29,960 Speaker 1: everything you need to know in the world of nutrition, 13 00:00:30,560 --> 00:00:33,360 Speaker 1: as well as all things meal timing. Today we discuss 14 00:00:33,600 --> 00:00:37,199 Speaker 1: the issue of weight loss, but specifically why is it 15 00:00:37,360 --> 00:00:40,080 Speaker 1: so hard to keep the weight off when you've actually 16 00:00:40,080 --> 00:00:42,800 Speaker 1: lost it? And our listener question is all about what 17 00:00:42,880 --> 00:00:44,880 Speaker 1: are the best sweets next to have when you've got 18 00:00:44,920 --> 00:00:47,879 Speaker 1: something with your cup of tea or coffee. So to 19 00:00:47,920 --> 00:00:49,880 Speaker 1: kick us off to day, Leanne, as we move into 20 00:00:49,920 --> 00:00:52,599 Speaker 1: the final quarter of the year and some of us 21 00:00:52,600 --> 00:00:54,959 Speaker 1: are just wrapping up school holidays or some of us 22 00:00:55,040 --> 00:00:57,840 Speaker 1: have gone back to work, and certainly over the past 23 00:00:57,880 --> 00:01:01,440 Speaker 1: couple of weeks, I've had some intent conversations with clients 24 00:01:01,480 --> 00:01:04,559 Speaker 1: who have really indulged over the holiday period. Indeed, when 25 00:01:05,000 --> 00:01:08,759 Speaker 1: we don't have routine and structure and at beachside suburbs 26 00:01:08,800 --> 00:01:10,680 Speaker 1: and indulging with the kids, it can be hard to 27 00:01:10,760 --> 00:01:13,840 Speaker 1: keep our nutrition on track. And as we move towards Christmas, 28 00:01:13,840 --> 00:01:17,000 Speaker 1: will certainly be sharing some strategies with our clients on 29 00:01:17,319 --> 00:01:19,840 Speaker 1: how to do that. But I thought it lended itself 30 00:01:19,880 --> 00:01:23,480 Speaker 1: to a discussion about the importance of meal timings, because 31 00:01:23,520 --> 00:01:26,560 Speaker 1: I see a couple of things going on with clients 32 00:01:26,640 --> 00:01:28,800 Speaker 1: routinely that I think might help a lot of listeners 33 00:01:28,800 --> 00:01:31,840 Speaker 1: in terms of linking your food intake to your natural 34 00:01:31,880 --> 00:01:34,959 Speaker 1: appetite a little bit. So a couple of scenarios that 35 00:01:35,040 --> 00:01:39,440 Speaker 1: I see is I have clients who are not overly 36 00:01:39,520 --> 00:01:41,800 Speaker 1: hungry in the morning, so they get up, they might 37 00:01:41,840 --> 00:01:43,520 Speaker 1: have a tea or a coffee which may or may 38 00:01:43,560 --> 00:01:45,800 Speaker 1: not have milk, and then they sort of get about 39 00:01:45,840 --> 00:01:47,720 Speaker 1: their day and then it's often sort of nine to 40 00:01:47,720 --> 00:01:51,400 Speaker 1: ten before they actually feel hungry, and then they're grabbing 41 00:01:51,440 --> 00:01:54,760 Speaker 1: their breakfast, and that naturally then tends to push lunch 42 00:01:55,200 --> 00:01:58,560 Speaker 1: back until about two o'clock in the afternoon. Now, whilst 43 00:01:58,560 --> 00:02:01,480 Speaker 1: that is awesome in the set that clients are listening 44 00:02:01,560 --> 00:02:03,840 Speaker 1: to hunger, which we would always encourage them to do. 45 00:02:04,360 --> 00:02:07,400 Speaker 1: I wanted just to talk about the natural circadian rhythm 46 00:02:07,440 --> 00:02:09,359 Speaker 1: that is very powerful in the morning, and something I've 47 00:02:09,360 --> 00:02:12,480 Speaker 1: been speaking a lot about to my female clients is 48 00:02:12,520 --> 00:02:16,000 Speaker 1: that we are programmed according to a twenty four hour clock, 49 00:02:16,600 --> 00:02:21,040 Speaker 1: and hormonally and from a burning perspective, naturally burn more 50 00:02:21,080 --> 00:02:23,720 Speaker 1: calories in the first half of the day. So if 51 00:02:23,760 --> 00:02:26,800 Speaker 1: you sort of have over time got into a habit 52 00:02:26,840 --> 00:02:30,280 Speaker 1: of not eating your first meal until later, or perhaps 53 00:02:30,320 --> 00:02:32,440 Speaker 1: are eating late in the evening and not waking up hungry, 54 00:02:32,800 --> 00:02:36,080 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 00:02:39,440 --> 00:02:41,480 Speaker 1: those calories back to the second half of the day. 57 00:02:42,200 --> 00:02:44,280 Speaker 1: And one of the most powerful things we can do 58 00:02:44,320 --> 00:02:46,760 Speaker 1: if the goal is fat loss, is to be hungry, 59 00:02:46,880 --> 00:02:49,560 Speaker 1: be burning, and to shift those calories forward. So I've 60 00:02:49,560 --> 00:02:53,120 Speaker 1: certainly been having a lot of discussions about making sure 61 00:02:53,280 --> 00:02:55,320 Speaker 1: that first meal of the day is within an hour 62 00:02:55,440 --> 00:02:59,040 Speaker 1: or two of waking, because even if you're not hungry, 63 00:02:59,080 --> 00:03:01,200 Speaker 1: it would be suggest that we need to do some 64 00:03:01,240 --> 00:03:03,880 Speaker 1: work on your metabolism and if you're up at six, 65 00:03:03,919 --> 00:03:05,640 Speaker 1: certainly by eight o'clock, I would want you to have 66 00:03:05,680 --> 00:03:08,919 Speaker 1: at least half of a small breakfast, or again up 67 00:03:08,919 --> 00:03:11,520 Speaker 1: by seven, certainly by nine o'clock at the very latest, 68 00:03:11,560 --> 00:03:13,200 Speaker 1: what I expect you to have your first meal. And 69 00:03:13,639 --> 00:03:16,280 Speaker 1: as we've spoken about before, many of my clients will 70 00:03:16,280 --> 00:03:18,600 Speaker 1: have almost two breakfasts. They'll have the small one early 71 00:03:18,600 --> 00:03:21,160 Speaker 1: when they're not overly hungry, perhaps with a coffee, and 72 00:03:21,240 --> 00:03:23,720 Speaker 1: then come nine or ten o'clock, which would traditionally be 73 00:03:23,760 --> 00:03:27,040 Speaker 1: reserved for morning tea, they'll have almost a second half 74 00:03:27,120 --> 00:03:28,840 Speaker 1: of breakfast then, and then that will take them to 75 00:03:28,880 --> 00:03:32,120 Speaker 1: say one o'clock, rather than what tends to happen, which 76 00:03:32,120 --> 00:03:35,240 Speaker 1: is the later breakfast, an eleven o'clock coffee, and then 77 00:03:35,280 --> 00:03:37,280 Speaker 1: a lunch which is sort of at two or three. 78 00:03:37,480 --> 00:03:39,640 Speaker 1: And you may have noticed that what happens off the 79 00:03:39,640 --> 00:03:41,440 Speaker 1: back of that is that you get terrible month she's 80 00:03:41,520 --> 00:03:45,000 Speaker 1: late afternoon, and then over eat. They're aren't overly hungry 81 00:03:45,000 --> 00:03:47,480 Speaker 1: for dinner, but eat dinner anyway, and it's just that 82 00:03:47,600 --> 00:03:50,800 Speaker 1: constant cycle of eating because you think it's a meal time, 83 00:03:51,120 --> 00:03:53,600 Speaker 1: but you're actually not in tune with your natural hunger. 84 00:03:53,680 --> 00:03:55,360 Speaker 1: So I guess the key message I wanted to chat 85 00:03:55,400 --> 00:03:58,360 Speaker 1: about was being able to almost control your hunger and 86 00:03:58,400 --> 00:04:02,520 Speaker 1: get in touch with it, rather than sort of having 87 00:04:02,560 --> 00:04:05,880 Speaker 1: small amounts not really proper meals, snacking through the day, 88 00:04:06,240 --> 00:04:08,880 Speaker 1: but then having certain meals on autoq because it says 89 00:04:08,880 --> 00:04:11,000 Speaker 1: on the meal plan you can have afternoon tea or 90 00:04:11,040 --> 00:04:13,520 Speaker 1: you need to have a certain thing for dinner even 91 00:04:13,560 --> 00:04:15,760 Speaker 1: though you may not be hungry. So whilst we can 92 00:04:16,000 --> 00:04:19,760 Speaker 1: always go off rough guides and meal plans, ultimately the 93 00:04:19,800 --> 00:04:22,559 Speaker 1: best indicator of when you should eat and how much 94 00:04:22,640 --> 00:04:25,679 Speaker 1: is your hunger. If you're not overly hungry, have half 95 00:04:25,720 --> 00:04:28,680 Speaker 1: the breakfast. If you're starving, feel confident to increase it. 96 00:04:29,040 --> 00:04:30,880 Speaker 1: And that's what i'd call getting in tune with your 97 00:04:30,960 --> 00:04:34,240 Speaker 1: natural body signals. And I find, certainly if you've had 98 00:04:34,279 --> 00:04:37,400 Speaker 1: many years of dieting, that can be really challenging and 99 00:04:37,440 --> 00:04:41,440 Speaker 1: almost confronting to trust yourself because we're often scared of 100 00:04:41,680 --> 00:04:44,839 Speaker 1: not eating or becoming over hungry later, but then very 101 00:04:44,839 --> 00:04:47,040 Speaker 1: happy to skip in that early part of the day, 102 00:04:47,680 --> 00:04:50,000 Speaker 1: but never would skip the afternoon snack that's got the 103 00:04:50,040 --> 00:04:52,559 Speaker 1: tempting bars in it. So I thought it lent itself 104 00:04:52,600 --> 00:04:55,560 Speaker 1: to a whole range of discussions about meal timings. What 105 00:04:55,640 --> 00:04:57,799 Speaker 1: do you see, Leanne, What are your sort of common 106 00:04:57,839 --> 00:04:59,160 Speaker 1: observations with clients. 107 00:05:00,000 --> 00:05:02,320 Speaker 2: Bigest thing I see is probably people not really being 108 00:05:02,360 --> 00:05:04,120 Speaker 2: in tune with a hunger. Like you said, it can 109 00:05:04,200 --> 00:05:08,160 Speaker 2: be something that's really difficult to I guess notice, particularly 110 00:05:08,160 --> 00:05:10,400 Speaker 2: if you've had years and years and years of chronic darting, 111 00:05:10,480 --> 00:05:12,000 Speaker 2: where a lot of clients say to me, I just 112 00:05:12,040 --> 00:05:14,520 Speaker 2: never feel hungry. Yet you look at their food diaries 113 00:05:14,520 --> 00:05:16,400 Speaker 2: and there's just a lot of snacking and grazing and 114 00:05:16,440 --> 00:05:19,039 Speaker 2: a lot of calories coming from drinks in particular, like 115 00:05:19,160 --> 00:05:22,680 Speaker 2: large milky coffees, juice is smoothies, energy drinks, that sort 116 00:05:22,720 --> 00:05:24,920 Speaker 2: of thing. A lot of calories going on, but not 117 00:05:25,040 --> 00:05:28,039 Speaker 2: so much main meals, if that makes sense. So clients 118 00:05:28,120 --> 00:05:30,200 Speaker 2: think that they're eating quite light, they think that they're 119 00:05:30,200 --> 00:05:32,160 Speaker 2: not eating very much, but when you look at it 120 00:05:32,200 --> 00:05:34,080 Speaker 2: in terms of a calorie load throughout the day, it 121 00:05:34,120 --> 00:05:36,520 Speaker 2: can actually still be quite high. And that's the reason 122 00:05:36,560 --> 00:05:39,599 Speaker 2: that they're struggling with fat loss. So I guess just 123 00:05:39,920 --> 00:05:42,680 Speaker 2: that reset in terms of really getting in touch with 124 00:05:42,720 --> 00:05:46,599 Speaker 2: your hunger and really almost just allowing yourself to actually 125 00:05:46,640 --> 00:05:48,320 Speaker 2: be hungry. I think we're just kind of taught it 126 00:05:48,360 --> 00:05:51,320 Speaker 2: as a society that hunger is this bad thing, like 127 00:05:51,360 --> 00:05:53,560 Speaker 2: we should never feel it. And I always say to 128 00:05:53,640 --> 00:05:56,680 Speaker 2: my clients, like, hunger, it's an uncomfortable feeling, but it's 129 00:05:56,720 --> 00:05:58,719 Speaker 2: just that, like you're not going to die without food, 130 00:05:58,760 --> 00:06:00,840 Speaker 2: for you know, humans can last weeks with that food. 131 00:06:00,880 --> 00:06:02,840 Speaker 2: It's water that we need. And I'm not saying you 132 00:06:02,880 --> 00:06:04,880 Speaker 2: need to go weeks without food or anything like that, 133 00:06:04,920 --> 00:06:07,800 Speaker 2: but I'm just saying that hunger is just an uncomfortable feeling, 134 00:06:07,839 --> 00:06:09,520 Speaker 2: that's all it is. But so many of us are 135 00:06:09,560 --> 00:06:13,200 Speaker 2: so fearful of being hungry. We're constantly eating and constantly 136 00:06:13,240 --> 00:06:17,239 Speaker 2: snacking and grazing because we're so fearful of ever becoming hungry. 137 00:06:17,480 --> 00:06:19,160 Speaker 2: Yet I sort of say to my clients, look, if 138 00:06:19,160 --> 00:06:21,360 Speaker 2: the goal is fat loss, you've got to be comfortable 139 00:06:21,360 --> 00:06:23,640 Speaker 2: with a little bit of hunger. Now. I'm not saying 140 00:06:23,640 --> 00:06:25,920 Speaker 2: that you should be like a stomach pit, I'm going 141 00:06:25,960 --> 00:06:28,920 Speaker 2: to eat my arm off Hunger twenty four seven, Absolutely not. 142 00:06:29,320 --> 00:06:31,560 Speaker 2: But I want you to feel hungry leading up to 143 00:06:31,600 --> 00:06:34,000 Speaker 2: a meal time. And I want you to feel genuinely hungry, 144 00:06:34,120 --> 00:06:36,240 Speaker 2: not like oh yeah I could eat, yeah I could 145 00:06:36,240 --> 00:06:38,400 Speaker 2: give or take lunch right now. I want you to 146 00:06:38,440 --> 00:06:40,640 Speaker 2: be like, oh my goodness, I'm so excited for lunch. 147 00:06:40,680 --> 00:06:43,120 Speaker 2: I'm really really hungry, not like I feel sick to 148 00:06:43,120 --> 00:06:45,839 Speaker 2: my stomach because it's been like six hours since I've eaten, 149 00:06:46,040 --> 00:06:47,919 Speaker 2: but you know, it's been a good two three four 150 00:06:47,920 --> 00:06:49,960 Speaker 2: hours since I've had a meal or a snack. I'm 151 00:06:50,000 --> 00:06:52,960 Speaker 2: really ready for lunch. I'm really hungry. That's the feeling 152 00:06:53,000 --> 00:06:55,039 Speaker 2: that we want you to have when it comes to 153 00:06:55,080 --> 00:06:57,800 Speaker 2: a meal time, because when you eat your food, your 154 00:06:57,839 --> 00:07:00,960 Speaker 2: body digests that it uses it for energy. That's a 155 00:07:01,000 --> 00:07:03,840 Speaker 2: good sign, and you feeling hungry means that your bodies 156 00:07:04,000 --> 00:07:06,840 Speaker 2: utilize that energy well and it's ready for your next meal. 157 00:07:07,080 --> 00:07:09,720 Speaker 2: Most of us never really feel that feeling of hunger 158 00:07:09,760 --> 00:07:12,280 Speaker 2: throughout the day. So that's probably my biggest I guess 159 00:07:12,560 --> 00:07:14,720 Speaker 2: thing that I see with clients is that they're really 160 00:07:14,760 --> 00:07:16,560 Speaker 2: not in touch with that hunger, and a lot of 161 00:07:16,560 --> 00:07:18,960 Speaker 2: them are fearing hunger when really they shouldn't be. They 162 00:07:18,960 --> 00:07:21,840 Speaker 2: should just be seeing it as a great natural process 163 00:07:21,880 --> 00:07:24,080 Speaker 2: to fat loss, but knowing that they should have a 164 00:07:24,120 --> 00:07:26,720 Speaker 2: meal or snack ready to go when they do truly 165 00:07:26,880 --> 00:07:29,320 Speaker 2: genuinely feel hungry. It's not something you want to completely 166 00:07:29,400 --> 00:07:31,200 Speaker 2: ignore and be like, well, I can't eat anything else 167 00:07:31,200 --> 00:07:32,440 Speaker 2: for the rest of the day because I'm over my 168 00:07:32,480 --> 00:07:35,120 Speaker 2: calorie load, like you said, Susie. The other big thing 169 00:07:35,160 --> 00:07:38,080 Speaker 2: I see is people eating the exact same thing every day, 170 00:07:38,120 --> 00:07:40,200 Speaker 2: so they're having a breakfast, a morning to eat, a 171 00:07:40,280 --> 00:07:42,920 Speaker 2: lunch and afternoon tea, and a dinner versus I say 172 00:07:42,960 --> 00:07:45,200 Speaker 2: to clients, some days you might need four snacks and 173 00:07:45,280 --> 00:07:47,600 Speaker 2: other days you might need none at all. So it's 174 00:07:47,640 --> 00:07:49,960 Speaker 2: not something that you need to feel bad or guilty for. 175 00:07:50,040 --> 00:07:51,840 Speaker 2: If you need to eat up for the day because 176 00:07:51,840 --> 00:07:53,720 Speaker 2: you've done a lot of activity, or you're just having 177 00:07:53,760 --> 00:07:56,120 Speaker 2: a day where you might be, you know, a couple 178 00:07:56,160 --> 00:07:58,320 Speaker 2: of days outside of your period and you're feeling really 179 00:07:58,360 --> 00:08:01,560 Speaker 2: really hungry, that's completely okay. Eat more in those days 180 00:08:01,760 --> 00:08:04,120 Speaker 2: versus other days. You're running around, you're busy, you don't 181 00:08:04,120 --> 00:08:07,040 Speaker 2: really even think about food, don't you know, intentionally grab 182 00:08:07,040 --> 00:08:09,200 Speaker 2: a snack if you don't actually need it. So some 183 00:08:09,320 --> 00:08:11,200 Speaker 2: days we need a lot more food, other days we 184 00:08:11,240 --> 00:08:13,080 Speaker 2: need a lot less. And that's a big thing I 185 00:08:13,120 --> 00:08:15,480 Speaker 2: see with clients is that they think that they should 186 00:08:15,520 --> 00:08:17,720 Speaker 2: be eating the same thing each day, but bodies don't 187 00:08:17,760 --> 00:08:19,640 Speaker 2: do the same thing every day. We don't move the 188 00:08:19,680 --> 00:08:22,240 Speaker 2: same We don't do the same things every day. One day, 189 00:08:22,240 --> 00:08:24,200 Speaker 2: if we go to the gym and then chase our 190 00:08:24,280 --> 00:08:26,480 Speaker 2: kids around the park for two hours, and two days 191 00:08:26,520 --> 00:08:28,200 Speaker 2: later we come down with a cold and we're stuck 192 00:08:28,200 --> 00:08:31,280 Speaker 2: on the couch, our energy requirements are not the same. Therefore, 193 00:08:31,280 --> 00:08:33,600 Speaker 2: we shouldn't be eating the same So meal timing is 194 00:08:33,720 --> 00:08:36,400 Speaker 2: very important, and the calorie load that we have throughout 195 00:08:36,440 --> 00:08:38,880 Speaker 2: the day is really important, and actually not eating the 196 00:08:38,920 --> 00:08:41,640 Speaker 2: exact same thing every day is a really important message 197 00:08:41,760 --> 00:08:44,120 Speaker 2: leading into spring. I think for our clients, Susie. 198 00:08:44,160 --> 00:08:47,559 Speaker 1: Yes, mix it up. Change is very important when it 199 00:08:47,600 --> 00:08:50,360 Speaker 1: comes to metabolism, which actually leads into our next topic, 200 00:08:50,960 --> 00:08:54,040 Speaker 1: which is common because we've all been in a position 201 00:08:54,120 --> 00:08:56,200 Speaker 1: where we've needed to lose a few kilos or on 202 00:08:56,240 --> 00:08:59,680 Speaker 1: a weight loss journey and know how incredibly focused you 203 00:08:59,679 --> 00:09:01,880 Speaker 1: need to be to see those drops in the scales 204 00:09:01,880 --> 00:09:05,240 Speaker 1: and changes in waste measurement. But what happens you have 205 00:09:05,360 --> 00:09:07,840 Speaker 1: a few weeks perhaps not as tight or a holiday, 206 00:09:08,280 --> 00:09:12,679 Speaker 1: and seemingly the weight all goes back on. So Whileyanne 207 00:09:12,720 --> 00:09:15,480 Speaker 1: is it's so very easy to regain weight once we 208 00:09:15,520 --> 00:09:16,079 Speaker 1: have lost it. 209 00:09:16,800 --> 00:09:18,959 Speaker 2: Why is excusyell. The biggest reason why it's so easy 210 00:09:18,960 --> 00:09:21,600 Speaker 2: to regain the weight is because essentially, what happens when 211 00:09:21,679 --> 00:09:24,320 Speaker 2: you lose weight. Say, for example, you were eighty killers 212 00:09:24,320 --> 00:09:26,199 Speaker 2: and he went down to seventy killers and he dropped 213 00:09:26,200 --> 00:09:29,640 Speaker 2: ten kilos, You're now in a body that's ten kilos smaller. 214 00:09:29,840 --> 00:09:32,000 Speaker 2: So what tends to happen when people drop the weight? 215 00:09:32,160 --> 00:09:34,400 Speaker 2: We don't like this, but the reality is is most 216 00:09:34,440 --> 00:09:36,320 Speaker 2: people tend to diet, and they tend to do some 217 00:09:36,360 --> 00:09:39,400 Speaker 2: sort of very strict, very controlled diet, or they do 218 00:09:39,520 --> 00:09:41,640 Speaker 2: some sort of like gym challenge where they're like one 219 00:09:41,720 --> 00:09:45,120 Speaker 2: hundred percent on plan and there's like zero deviation from 220 00:09:45,120 --> 00:09:47,840 Speaker 2: that plan. They're very strict, they're very focused. They're like, great, 221 00:09:47,880 --> 00:09:50,280 Speaker 2: I got that ten kilos off, I'm seventy kilos. I've 222 00:09:50,320 --> 00:09:53,040 Speaker 2: reached my goal. Amazing. Guess what they do, Susie. The 223 00:09:53,120 --> 00:09:55,839 Speaker 2: diet stops and they go back to their old eating behaviors. 224 00:09:55,960 --> 00:09:57,960 Speaker 2: And I always say to clients, what you do to 225 00:09:58,040 --> 00:10:00,000 Speaker 2: lose the weight, you need to do long turn time 226 00:10:00,160 --> 00:10:03,400 Speaker 2: maintain the weight. If you're going to do some I 227 00:10:03,440 --> 00:10:06,240 Speaker 2: don't know a particular crazy diet to lose ten kilos and 228 00:10:06,280 --> 00:10:09,320 Speaker 2: then you revert back to your old eating behaviors. Guess what, 229 00:10:09,480 --> 00:10:13,600 Speaker 2: you're reverting back to those eating behaviors that we're maintaining 230 00:10:13,640 --> 00:10:16,080 Speaker 2: that eighty kilo body. If you want to maintain the 231 00:10:16,160 --> 00:10:19,320 Speaker 2: new seventy kilo body, you have to continue to eat 232 00:10:19,440 --> 00:10:22,080 Speaker 2: down for the seventy kilo body. You go back to 233 00:10:22,120 --> 00:10:24,239 Speaker 2: your old habits, you're going to go back to regaining 234 00:10:24,240 --> 00:10:26,800 Speaker 2: that ten kilos. That's why it's so easy for people 235 00:10:26,840 --> 00:10:29,920 Speaker 2: to regain the weight. And then physiologically what happens. The 236 00:10:30,040 --> 00:10:33,160 Speaker 2: science behind this is when we're in a calorie deficit 237 00:10:33,200 --> 00:10:35,040 Speaker 2: and we're losing weight, which we know we have to 238 00:10:35,080 --> 00:10:37,000 Speaker 2: be in a deficit to lose weight. There's no if, 239 00:10:37,000 --> 00:10:38,760 Speaker 2: butts or maybe is that has to happen. We have 240 00:10:38,840 --> 00:10:41,800 Speaker 2: to technically eat less than our body needs in order 241 00:10:41,840 --> 00:10:44,480 Speaker 2: to elicit fat loss. That's how fat loss works. Now, 242 00:10:44,520 --> 00:10:48,120 Speaker 2: when we're in a deficit, our body down regulates this metabolically. 243 00:10:48,160 --> 00:10:51,240 Speaker 2: It starts to slow things down on purpose because the 244 00:10:51,280 --> 00:10:54,440 Speaker 2: body doesn't necessarily like to be in a calorie deficit. 245 00:10:54,480 --> 00:10:56,520 Speaker 2: It doesn't like to eat less fuel than it is 246 00:10:56,559 --> 00:10:58,480 Speaker 2: comfortable at, so it doesn't like that. So it starts 247 00:10:58,480 --> 00:11:01,040 Speaker 2: to downregulate a lot different things. And one of the 248 00:11:01,040 --> 00:11:04,120 Speaker 2: biggest shifts that happens is it reduces what's called our 249 00:11:04,200 --> 00:11:08,400 Speaker 2: knit any at and non exercise activity thermogenesis. It's a 250 00:11:08,400 --> 00:11:11,760 Speaker 2: big fancy word that essentially just means the amount of 251 00:11:11,800 --> 00:11:15,440 Speaker 2: activity that we're doing that isn't formal exercise. So Susie's 252 00:11:15,440 --> 00:11:17,120 Speaker 2: looking at me right now, and I'm talking with my 253 00:11:17,200 --> 00:11:19,360 Speaker 2: hands and I do that a lot, and I fidget 254 00:11:19,360 --> 00:11:21,600 Speaker 2: and I play with my hair. Now I do those 255 00:11:21,600 --> 00:11:24,160 Speaker 2: things normally, you know, quite often, and a lot of 256 00:11:24,160 --> 00:11:26,680 Speaker 2: people do. So it's activity. It's movement that your body's 257 00:11:26,760 --> 00:11:30,040 Speaker 2: doing without formal exercise. So what happens when you're in 258 00:11:30,080 --> 00:11:33,120 Speaker 2: a deficit is the body starts to reduce a lot 259 00:11:33,120 --> 00:11:35,160 Speaker 2: of those things. These little things get harder. I might 260 00:11:35,200 --> 00:11:37,240 Speaker 2: not talk with my hands so much. I might be 261 00:11:37,280 --> 00:11:38,800 Speaker 2: sitting on the couch and if I'm not in a 262 00:11:38,800 --> 00:11:41,000 Speaker 2: calorie deficit, I'll bounce up and I'll grab the controller 263 00:11:41,040 --> 00:11:42,800 Speaker 2: and I'll change the channel of an AD comes on. 264 00:11:43,040 --> 00:11:45,200 Speaker 2: But if I am really, really in a calorie deficit, 265 00:11:45,480 --> 00:11:48,520 Speaker 2: I have, you know, less energy. I'll be like, oh no, 266 00:11:48,640 --> 00:11:50,720 Speaker 2: I can't be bother getting up for that controller, So 267 00:11:50,760 --> 00:11:53,640 Speaker 2: the body tends to you know, say, no one can 268 00:11:53,760 --> 00:11:57,240 Speaker 2: serve a lot more energy because it's conserving that energy, 269 00:11:57,320 --> 00:12:01,680 Speaker 2: you're actually effectively burning less over time. And the third 270 00:12:01,720 --> 00:12:04,120 Speaker 2: point I'll make Susie about why it's so easy to 271 00:12:04,240 --> 00:12:07,960 Speaker 2: regain as well, is because of the structure. Generally, people 272 00:12:08,000 --> 00:12:11,360 Speaker 2: have quite tight structure and rigidity when they're losing weight, 273 00:12:11,600 --> 00:12:13,440 Speaker 2: and then as soon as they're done with the diet, 274 00:12:13,480 --> 00:12:15,640 Speaker 2: they tend to fall off the wagon. The structure goes 275 00:12:15,679 --> 00:12:18,640 Speaker 2: by the wayside. They're eating, they're grazing, they're drinking, they're 276 00:12:18,679 --> 00:12:20,640 Speaker 2: going out to dinner. They're not making you know, they're 277 00:12:20,679 --> 00:12:23,480 Speaker 2: not pre planning it advance, they're not ordering the extra veggies. 278 00:12:23,600 --> 00:12:26,480 Speaker 2: They're essentially reverting back to their old patterns. But because 279 00:12:26,480 --> 00:12:29,520 Speaker 2: of this loss of structure, it tends to unravel very 280 00:12:29,600 --> 00:12:31,920 Speaker 2: very quickly, and that's where we see the kilos coming 281 00:12:31,960 --> 00:12:34,000 Speaker 2: back on again. So I would say, if your goal 282 00:12:34,080 --> 00:12:36,840 Speaker 2: is to lose it and maintain it, ensure that you're 283 00:12:36,840 --> 00:12:40,360 Speaker 2: getting that non exercise activity thermogenesis, just a little bit 284 00:12:40,400 --> 00:12:42,319 Speaker 2: of extra steps each day. That's why Susie and I 285 00:12:42,559 --> 00:12:45,320 Speaker 2: so such a big advocates of getting those extra steps 286 00:12:45,360 --> 00:12:48,160 Speaker 2: in not necessarily ours extra at the gym, just a 287 00:12:48,200 --> 00:12:51,000 Speaker 2: couple of extra steps. Take the stairs, don't take the lift. 288 00:12:51,040 --> 00:12:54,600 Speaker 2: Park ten car parks over at the shopping center. Maintain 289 00:12:54,800 --> 00:12:57,440 Speaker 2: some form of structure with your nutrition. It doesn't have 290 00:12:57,480 --> 00:13:00,679 Speaker 2: to be rigid and completely like you know, obsessive or 291 00:13:00,720 --> 00:13:03,120 Speaker 2: anything like that. Just some form of structure where you 292 00:13:03,120 --> 00:13:06,280 Speaker 2: have regular breakfasts, a good lunch with protein, a good 293 00:13:06,280 --> 00:13:09,640 Speaker 2: serve of whole ground carbohydrates, lots of leafy salads at lunch. 294 00:13:09,760 --> 00:13:12,479 Speaker 2: You don't stop doing all of those good eating behaviors 295 00:13:12,520 --> 00:13:14,720 Speaker 2: just because you've lost the weight to maintain a you 296 00:13:14,760 --> 00:13:17,520 Speaker 2: need to maintain those healthy habits as well, and then 297 00:13:17,559 --> 00:13:20,800 Speaker 2: of course trying to maintain as many of those behaviors 298 00:13:20,840 --> 00:13:23,160 Speaker 2: you did to lose the weight to actually maintain that 299 00:13:23,280 --> 00:13:25,880 Speaker 2: long term. Sure you can have a little bit more flexibility, 300 00:13:25,920 --> 00:13:27,840 Speaker 2: Sure you can have a little bit more calories, but 301 00:13:27,920 --> 00:13:30,120 Speaker 2: you can't just blow it all and revert back to 302 00:13:30,200 --> 00:13:31,840 Speaker 2: exactly what you were doing beforehand. 303 00:13:32,400 --> 00:13:35,840 Speaker 1: That is a very strong scientific summary thean well done. 304 00:13:36,000 --> 00:13:38,240 Speaker 1: All I was going to say was just as simple. 305 00:13:38,880 --> 00:13:40,880 Speaker 1: What do they call it, the notes cliffs notes on it. 306 00:13:41,400 --> 00:13:45,480 Speaker 1: I find the main difference is that I find clients 307 00:13:45,520 --> 00:13:48,160 Speaker 1: don't have, say the heaviness and then the lightness through 308 00:13:48,200 --> 00:13:52,000 Speaker 1: the week, so very quickly normal kind of heavier dinners 309 00:13:52,160 --> 00:13:55,240 Speaker 1: come back as opposed to say, more salads and more 310 00:13:55,280 --> 00:13:58,920 Speaker 1: veggie based meals, and then they still have the weekend indulgence, 311 00:13:58,920 --> 00:14:01,400 Speaker 1: so they never get a cheat that deficit. So I 312 00:14:01,440 --> 00:14:04,920 Speaker 1: think it's really a good balance in a life, particularly 313 00:14:04,960 --> 00:14:06,720 Speaker 1: coming into the end of the year with a lot 314 00:14:06,720 --> 00:14:10,480 Speaker 1: of social functions and party eating and cannapase and events, 315 00:14:11,120 --> 00:14:14,439 Speaker 1: is that you're likely to be eating more and celebrating, 316 00:14:14,480 --> 00:14:16,000 Speaker 1: and if you want to keep your goals or even 317 00:14:16,000 --> 00:14:18,920 Speaker 1: your weight under control, you've got a buffer when you 318 00:14:19,040 --> 00:14:21,880 Speaker 1: over consume to have lighter days. And I'm talking you know, 319 00:14:22,560 --> 00:14:25,440 Speaker 1: just a salad for dinner, a vegetable omelet, a suit, 320 00:14:25,560 --> 00:14:28,520 Speaker 1: because we just can't eat the same amount and then 321 00:14:28,560 --> 00:14:31,240 Speaker 1: extra and not expect to gain weight out. Our lifestyle 322 00:14:31,280 --> 00:14:33,760 Speaker 1: is so conducive, and that lends to what you were saying. 323 00:14:33,800 --> 00:14:35,920 Speaker 1: You've got to maintain your minimum exercise and if not, 324 00:14:35,960 --> 00:14:38,880 Speaker 1: add extra to buffer you. And that's my argument speaking 325 00:14:38,880 --> 00:14:41,760 Speaker 1: to clients is that usually if clients are going on holidays, 326 00:14:41,760 --> 00:14:43,440 Speaker 1: I expect them to lose weight because they should be 327 00:14:43,480 --> 00:14:45,680 Speaker 1: more active, and even if they are more active, if 328 00:14:45,680 --> 00:14:48,400 Speaker 1: they're gain weight, I know they've really overdone the calories. 329 00:14:48,440 --> 00:14:50,960 Speaker 1: So the proofs in the pudding. So yeah, you've got 330 00:14:50,960 --> 00:14:52,840 Speaker 1: to have those light days. I want to say three 331 00:14:52,920 --> 00:14:54,920 Speaker 1: four a week to buffer when you're going to have 332 00:14:55,000 --> 00:14:59,400 Speaker 1: sort of more indulgent tight meals and party eating. All right, Well, 333 00:14:59,480 --> 00:15:02,600 Speaker 1: to wrap us up, admittedly, Leanne we do focus a 334 00:15:02,600 --> 00:15:05,560 Speaker 1: lot on weight control. I guess it's our most popular topics. 335 00:15:05,600 --> 00:15:07,360 Speaker 1: We know people are interested, but there's also a whole 336 00:15:07,400 --> 00:15:09,680 Speaker 1: lot of nutrition couch listeners who are simply interested in 337 00:15:09,680 --> 00:15:12,120 Speaker 1: good nutrition. And that was why today we've chosen a 338 00:15:12,160 --> 00:15:15,120 Speaker 1: listener question that's a bit more about general healthy eating 339 00:15:15,200 --> 00:15:17,320 Speaker 1: because the question is, when I have a cup of 340 00:15:17,320 --> 00:15:19,880 Speaker 1: tea or coffee, I enjoy a sweet snack with it, 341 00:15:20,440 --> 00:15:22,520 Speaker 1: but I don't want to have fruit or yogurt. So 342 00:15:22,640 --> 00:15:25,440 Speaker 1: what would you recommend as a reasonably healthy snack. So 343 00:15:25,960 --> 00:15:28,680 Speaker 1: I think it's tricky because you know, traditionally we would 344 00:15:28,680 --> 00:15:30,840 Speaker 1: always have things like biscuits with a cupper back in 345 00:15:30,880 --> 00:15:34,320 Speaker 1: the seventies, and unfortunately even plain biscuits or a mix 346 00:15:34,320 --> 00:15:36,760 Speaker 1: of white flour, white sugar and vegetable oil. So there's 347 00:15:36,800 --> 00:15:40,000 Speaker 1: really nothing healthy about them. I do think that there 348 00:15:40,360 --> 00:15:43,400 Speaker 1: is a range of sort of more whole food based 349 00:15:43,680 --> 00:15:46,560 Speaker 1: sweetert snacks you can find now. So there's sort of 350 00:15:46,640 --> 00:15:50,040 Speaker 1: less than one hundred calorie products in the muslibar section 351 00:15:50,280 --> 00:15:53,760 Speaker 1: that may have some extra fibers added. Now, I'm not 352 00:15:53,800 --> 00:15:56,400 Speaker 1: saying that they're not processed, but I'm saying they're still 353 00:15:56,440 --> 00:15:59,160 Speaker 1: reasonably calorie controlled. I think if you want to get 354 00:15:59,200 --> 00:16:01,880 Speaker 1: your bacon and make your own kind of healthier banana 355 00:16:01,880 --> 00:16:04,520 Speaker 1: bread zucchini loaf, which we put on our Instagram a 356 00:16:04,560 --> 00:16:07,080 Speaker 1: couple of weeks ago, a small piece of a homemade 357 00:16:07,080 --> 00:16:09,280 Speaker 1: banana bread or a music cookie is a very great 358 00:16:09,320 --> 00:16:12,200 Speaker 1: option because you can also make those with extraversion olive 359 00:16:12,240 --> 00:16:15,080 Speaker 1: oil and wholemeal flour and oats, and they can be 360 00:16:15,200 --> 00:16:19,000 Speaker 1: a really smart, nutritious, healthy snack. They're probably, off the 361 00:16:19,000 --> 00:16:20,960 Speaker 1: top of my head, a few sweet options if you 362 00:16:21,000 --> 00:16:22,800 Speaker 1: do like something, what have I missed? 363 00:16:23,280 --> 00:16:25,520 Speaker 2: I'm a big fan of the chocolate coated almonds. I 364 00:16:25,560 --> 00:16:27,320 Speaker 2: love them. I just obsessed with them, and you don't 365 00:16:27,320 --> 00:16:29,400 Speaker 2: need a lot because typically they actually have quite a 366 00:16:29,440 --> 00:16:31,960 Speaker 2: lot of chocolate covering them, so they're quite hearty. Also, 367 00:16:32,280 --> 00:16:34,880 Speaker 2: so you know, tools three nice dark chocolate covered almonds 368 00:16:34,880 --> 00:16:37,560 Speaker 2: are amazing. I was in what was it? It was one 369 00:16:37,600 --> 00:16:38,920 Speaker 2: of those whole fee shops, it must I think it 370 00:16:38,960 --> 00:16:41,200 Speaker 2: was Flatteries the other day and I saw cinnamon dusted 371 00:16:41,200 --> 00:16:43,000 Speaker 2: almonds and the line was quite big, and I was 372 00:16:43,040 --> 00:16:45,200 Speaker 2: just browsing. I didn't buy anything, but I definitely will 373 00:16:45,240 --> 00:16:46,760 Speaker 2: go back and check them out because I think something 374 00:16:46,840 --> 00:16:48,520 Speaker 2: like that could be quite good. We know there's very 375 00:16:48,520 --> 00:16:51,360 Speaker 2: strong research for nuts. They're very positive for our health. 376 00:16:51,440 --> 00:16:53,760 Speaker 2: Of course, we kind of want to keep the amount 377 00:16:53,880 --> 00:16:55,800 Speaker 2: in check because it's very easy to overdo them and 378 00:16:55,800 --> 00:16:58,200 Speaker 2: they are quite expensive. But I think something sweet, like 379 00:16:58,320 --> 00:17:00,440 Speaker 2: some dark chocolate coated almonds or a bit of cinnamon 380 00:17:00,520 --> 00:17:03,480 Speaker 2: dusted nuts could be a great idea. I really do 381 00:17:03,680 --> 00:17:06,439 Speaker 2: like the nut bars as well. Speaking of nuts, and 382 00:17:06,480 --> 00:17:08,440 Speaker 2: then some of the shops as well, there are a 383 00:17:08,440 --> 00:17:10,160 Speaker 2: couple of different brands on the market at the moment 384 00:17:10,200 --> 00:17:13,560 Speaker 2: that have smaller sized protein bars that are actually quite sweet. 385 00:17:13,720 --> 00:17:16,000 Speaker 2: So I'm not a huge lover of protein bars because 386 00:17:16,000 --> 00:17:18,879 Speaker 2: they are very overly processed. You absolutely can make your 387 00:17:18,920 --> 00:17:20,879 Speaker 2: own at home, but there are a couple in the 388 00:17:20,880 --> 00:17:23,760 Speaker 2: supermarkets that aren't too bad. From an ingredient perspective, and 389 00:17:23,760 --> 00:17:26,560 Speaker 2: if you guys have picked up the nutrition Couchnutguard, you'll 390 00:17:26,560 --> 00:17:28,239 Speaker 2: see that we've got quite a few of those in 391 00:17:28,280 --> 00:17:30,919 Speaker 2: there with the protein range. But just watch the protein 392 00:17:30,960 --> 00:17:33,440 Speaker 2: bars because some of them, they're heavily marketed at males. 393 00:17:33,480 --> 00:17:35,520 Speaker 2: They've got upwards of you know, thirty to forty grams 394 00:17:35,520 --> 00:17:37,399 Speaker 2: of protein in there, but they're just too much for 395 00:17:37,440 --> 00:17:39,320 Speaker 2: females as a snack. Some of them are three to 396 00:17:39,320 --> 00:17:41,840 Speaker 2: four hundred calories. They're honestly like a mini meal, So 397 00:17:41,920 --> 00:17:43,960 Speaker 2: just be careful with the size of those protein bars. 398 00:17:43,960 --> 00:17:45,879 Speaker 2: We're really looking for those mini ones which are kind 399 00:17:45,920 --> 00:17:48,439 Speaker 2: of you know, forty to fifty grams max. Kind of 400 00:17:48,480 --> 00:17:50,959 Speaker 2: like a half sized protein bar. If that and then 401 00:17:51,000 --> 00:17:53,200 Speaker 2: the final one zoozy. I think bliss balls can always 402 00:17:53,240 --> 00:17:55,520 Speaker 2: be good, particularly for kids. I like to use a 403 00:17:55,560 --> 00:17:58,480 Speaker 2: base of rolled oats versus a base of say nuts 404 00:17:58,560 --> 00:18:01,200 Speaker 2: or nut butter or dates even because I just find 405 00:18:01,280 --> 00:18:03,400 Speaker 2: rolloats of a better blend of you know, the long 406 00:18:03,480 --> 00:18:05,959 Speaker 2: lasting carbohydrates, and they're a little bit lower calorie than 407 00:18:06,000 --> 00:18:08,119 Speaker 2: having a base of nuts and a lot more affordable 408 00:18:08,119 --> 00:18:09,320 Speaker 2: as well. You know, you can get a bag of 409 00:18:09,400 --> 00:18:11,600 Speaker 2: rolled oats for like a dollar fifty two dollars. So 410 00:18:11,840 --> 00:18:13,800 Speaker 2: I do love bliss balls with a base of rolled oats, 411 00:18:13,840 --> 00:18:16,000 Speaker 2: but just be careful with the ingredients that you're putting 412 00:18:16,040 --> 00:18:18,480 Speaker 2: through there. I threw a lovely recipe for carrot cake 413 00:18:18,520 --> 00:18:20,280 Speaker 2: ones the other day where they grated up some carrots, 414 00:18:20,280 --> 00:18:21,560 Speaker 2: they had some dates, they had a little bit of 415 00:18:21,560 --> 00:18:23,480 Speaker 2: cinnamon through there, a couple of walnuts, and a base 416 00:18:23,520 --> 00:18:25,960 Speaker 2: of rolled oats. I think something like that would be delicious, 417 00:18:26,000 --> 00:18:27,959 Speaker 2: and when you're rolling them you can kind of dictate 418 00:18:28,000 --> 00:18:30,960 Speaker 2: what size you want depending on your energy requirements. They're 419 00:18:30,960 --> 00:18:33,840 Speaker 2: probably my biggest ones. Duck chocolate coated anam and cinnamon 420 00:18:33,920 --> 00:18:37,200 Speaker 2: dusted nuts, small sized protein bars, and some homemade bliss 421 00:18:37,240 --> 00:18:38,560 Speaker 2: balls with a rolled oat base. 422 00:18:39,320 --> 00:18:42,080 Speaker 1: Very nice, very appealing. All right, Well, that brings us 423 00:18:42,119 --> 00:18:44,680 Speaker 1: to the end of the nentrition catch for another someday. 424 00:18:44,960 --> 00:18:46,639 Speaker 1: Please keep telling your friends about us so we can 425 00:18:46,680 --> 00:18:49,520 Speaker 1: continue to grow and if the psychology of weight loss 426 00:18:49,520 --> 00:18:52,000 Speaker 1: is something you're interested in, in a couple of weeks 427 00:18:52,040 --> 00:18:54,560 Speaker 1: where you will be hosting a Facebook live on October 428 00:18:54,600 --> 00:18:57,600 Speaker 1: sixteenth which talks all things the psychology of weight loss, 429 00:18:57,800 --> 00:18:59,119 Speaker 1: and there will be a live Q and A with 430 00:18:59,200 --> 00:19:02,040 Speaker 1: Leanna Ice. Check that out on our website, the nutritioncouch 431 00:19:02,080 --> 00:19:04,480 Speaker 1: dot com. Have a great week and we'll see you Wednesday. 432 00:19:04,880 --> 00:19:12,919 Speaker 2: Catch you guys next week.