WEBVTT - Where Does Body Fat Actually Go When You Lose It? Plus the Best Dietitian Tricks to Avoid Winter Weight Gain 0:00:02.680 --> 0:00:06.040 Have you ever lost weight and wondered where does the 0:00:06.080 --> 0:00:10.200 body fat actually go? On today's episode of The Nutrition Couch, 0:00:10.280 --> 0:00:13.160 we deep dive the science of fat loss and explain 0:00:13.240 --> 0:00:16.680 what happens to the fat when you actually lose it. Hi, 0:00:16.800 --> 0:00:19.600 I'm Leanne Ward and I'm Sussie Burrow, and together we 0:00:19.640 --> 0:00:22.360 bring you The Nutrition Couch, your weekly podcast that keeps 0:00:22.400 --> 0:00:24.280 you up to date on everything that you need to 0:00:24.280 --> 0:00:26.160 know in the world of nutrition. 0:00:26.360 --> 0:00:28.080 As well as all things fat loss. 0:00:28.200 --> 0:00:32.199 We chat through our diet tricks for winter, We've got 0:00:32.240 --> 0:00:35.920 a new protein coffee in the supermarket, and our listener 0:00:36.000 --> 0:00:40.360 question is all about oxalates. But to kick us off today, Susie, 0:00:40.400 --> 0:00:42.400 we are chatting a little bit of a fun topic 0:00:42.440 --> 0:00:44.120 with a little bit of science behind it. 0:00:44.600 --> 0:00:46.839 Where does the fat go when you lose it? 0:00:47.320 --> 0:00:49.839 And I must admit, for many, many, many many years, 0:00:50.040 --> 0:00:52.480 I was like, well, you just like sweat it out, 0:00:52.479 --> 0:00:56.080 don't you. And then I went through my degree and 0:00:56.280 --> 0:00:58.840 you know, I learned about this science and I thought, well, 0:00:58.920 --> 0:01:02.480 this is a very interesting concept because we actually breathe 0:01:02.520 --> 0:01:05.119 it out. It's one of the very most fascinating facts 0:01:05.160 --> 0:01:08.560 about nutrition. When we lose body fat, we actually breathe 0:01:08.560 --> 0:01:11.840 it out. So body fat is broken down into carbon atoms, 0:01:12.000 --> 0:01:15.280 which are basically converted into carbon dioxide, and we breathe 0:01:15.400 --> 0:01:18.280 or we exhale that carbon dioxide out through our lungs. 0:01:18.440 --> 0:01:21.720 So the majority of fat that we lose actually leaves 0:01:21.760 --> 0:01:24.720 the body through breathing it out. I guess at some 0:01:24.800 --> 0:01:26.920 point I thought, what makes sense if you just kind 0:01:26.920 --> 0:01:30.440 of like reabsorb it back into your body. Maybe, but 0:01:30.520 --> 0:01:33.839 actually it breaks down into carbon dioxide and we breathe 0:01:33.840 --> 0:01:36.360 it out. A small amount does leave the body through 0:01:36.440 --> 0:01:39.280 water as well, so we can sweat a small amount out, 0:01:39.319 --> 0:01:41.320 we can cry it out through our tears, it can 0:01:41.400 --> 0:01:44.320 kind of disappear through other bodily fluids, but the bulk 0:01:44.400 --> 0:01:46.880 of what we actually lose when it comes to fat 0:01:46.920 --> 0:01:50.520 is actually breathed out. And I did a post about 0:01:50.560 --> 0:01:52.600 this on Instagram and it got received quite well. But 0:01:52.600 --> 0:01:55.120 then I had a whole bulk of people dming me 0:01:55.160 --> 0:01:57.640 afterwards saying, well, okay, if we breathe it out, so 0:01:57.680 --> 0:01:59.840 when I do a workout and if I pant heavier 0:02:00.040 --> 0:02:03.520 and I breathe really heavy, I'll lose more, right, And 0:02:03.560 --> 0:02:04.760 I had to write back and say it, and I 0:02:04.880 --> 0:02:07.880 actually no, unfortunately not. Wouldn't that be nice because that 0:02:07.880 --> 0:02:09.960 would make that loss a lot easier if we just 0:02:10.080 --> 0:02:12.640 panted a little harder, But it actually doesn't work like 0:02:12.720 --> 0:02:15.680 that because to actually lose body fat, you have to 0:02:15.720 --> 0:02:18.679 be in a calorie deficit. You have to technically undereat 0:02:18.960 --> 0:02:22.280 in order to have those fat bells shrink down and disappear, 0:02:22.560 --> 0:02:24.519 and then to get rid of that through the body. 0:02:24.520 --> 0:02:26.400 The body then breaks that down and you know, we 0:02:26.520 --> 0:02:30.000 breathe it out, so it doesn't just magically disappear the 0:02:30.080 --> 0:02:33.440 harder you breathe. Unfortunately, you have to decrease the fat 0:02:33.480 --> 0:02:36.520 cells through the process that is a calorie deficit, and 0:02:36.560 --> 0:02:38.560 then the way that the body actually gets rid of 0:02:38.600 --> 0:02:41.680 that is through the carbon dioxide and breathing it out. 0:02:41.960 --> 0:02:44.240 So yeah, a little fun fat for the podcast. So, 0:02:44.560 --> 0:02:46.840 if you were, on average to lose about ten kilograms 0:02:46.840 --> 0:02:49.640 of body fat, around eight and a half kilograms of 0:02:49.639 --> 0:02:52.160 that would leave the body through your lungs as carbon 0:02:52.200 --> 0:02:55.240 dioxide another roughly kill on a half of that would 0:02:55.320 --> 0:02:57.959 leave the body through water, so most of it is 0:02:58.000 --> 0:03:01.280 actually exhaled. So yeah, funnily enough, the next time someone 0:03:01.280 --> 0:03:03.360 tells you you sweat your fat out, at the gym, 0:03:03.639 --> 0:03:04.919 you can tell them, actually. 0:03:04.639 --> 0:03:07.520 No, you breathe it out, which is interesting, isn't it. 0:03:07.560 --> 0:03:09.840 I think the thing that's interesting is the fact the 0:03:09.840 --> 0:03:12.320 body works really like a machine and it's a fuel cycle, 0:03:12.400 --> 0:03:14.400 because I think we're taught, oh, you're burning fat or 0:03:14.400 --> 0:03:16.680 you're burning carbohydrate, and it doesn't work like that either. 0:03:17.040 --> 0:03:20.400 It's a complete cycle. So that's why sometimes you can 0:03:20.520 --> 0:03:25.200 be eating two little carbohydrate to optimally metabolize fat, because 0:03:25.240 --> 0:03:26.360 it's like a cycle. 0:03:26.360 --> 0:03:28.079 You sort of start with carbohydrate. 0:03:27.639 --> 0:03:30.679 And then you move on to fat, and it's proportionally 0:03:30.880 --> 0:03:34.079 amounts of calories that you're burning. Basically lean the body 0:03:34.120 --> 0:03:38.280 is so incredibly smart, like we are just so naive 0:03:38.320 --> 0:03:41.040 to think we've got any real control over things. Like 0:03:41.280 --> 0:03:44.760 it's out smarts at every given turn. And that's why 0:03:44.800 --> 0:03:47.920 I'll describe it to clients that when they're losing body fat, 0:03:47.960 --> 0:03:50.760 particularly if they've carried weight for a while, they'll often 0:03:50.840 --> 0:03:53.520 notice changes in body shape and size before numbers on 0:03:53.560 --> 0:03:56.240 the scales. And what I'll describe to them is that 0:03:56.320 --> 0:03:59.320 your body has to mobilize the fat to burn it. Basically, 0:03:59.400 --> 0:04:02.000 it's a whole system. And if you've had fat sitting 0:04:02.000 --> 0:04:04.800 there for twenty years. It doesn't just move quickly to 0:04:04.840 --> 0:04:06.880 be burnt like it doesn't like it. The body likes 0:04:06.920 --> 0:04:08.720 to store, not burn, which is why it's so easy 0:04:08.720 --> 0:04:11.400 to gain weight. So when you do notice those changes, 0:04:11.400 --> 0:04:14.440 it's almost the body is mobilizing old fat stores to 0:04:14.720 --> 0:04:17.840 enter these cycles in a cellular level. And of course, 0:04:17.880 --> 0:04:19.359 the best thing for all of us to know is 0:04:19.360 --> 0:04:21.400 that the more muscle must we have, the more metabolically 0:04:21.440 --> 0:04:25.000 efficient we are, because that's what actually burns calories. So yeah, 0:04:25.080 --> 0:04:27.000 it just takes us back to physiology one I one 0:04:27.040 --> 0:04:30.040 at university, doesn't it, But yeah, it's actually super fascinating. 0:04:30.080 --> 0:04:32.640 And as I said, why, sometimes you need that long 0:04:32.680 --> 0:04:35.159 period of time to see distinct changes in body composition, 0:04:35.240 --> 0:04:38.720 and those changes in measurements are the most pronounced suggestion 0:04:38.839 --> 0:04:41.840 that things are changing in the body, sometimes even before 0:04:41.880 --> 0:04:43.919 the scales, and that's why you have to look at 0:04:43.960 --> 0:04:46.640 a number of different measures. But the best thing at 0:04:46.640 --> 0:04:48.360 the gym, of course, is often heart rate as well 0:04:48.400 --> 0:04:51.280 to making sure you're getting that burning efficiency. What I 0:04:51.400 --> 0:04:53.880 see all the time is clients who are moving a lot, 0:04:53.920 --> 0:04:57.280 but not actually training the muscle to burn calories more efficiently. 0:04:57.720 --> 0:04:59.720 And the best way you can infer that is from 0:04:59.760 --> 0:05:01.880 h heart rate. I'm seeing a lot of women who 0:05:02.120 --> 0:05:04.360 are happy to do their walks and happy to lift weights, 0:05:04.400 --> 0:05:06.960 but their heart rate never goes much beyond one one twenty. 0:05:07.000 --> 0:05:09.600 And really to train the cell to be more efficient 0:05:09.640 --> 0:05:12.800 and burn glucose as the first feel more efficiently. It's 0:05:12.800 --> 0:05:15.000 about getting the heart rate working harder that good or 0:05:15.040 --> 0:05:18.000 cardio of the eighties and nineties. So yeah, the heart 0:05:18.040 --> 0:05:19.560 rate will tell you a lot about what's going on 0:05:19.640 --> 0:05:21.880 in proportions of calories. And that's why you can be 0:05:21.960 --> 0:05:24.279 doing a lot in your head but not seeing any 0:05:24.320 --> 0:05:26.960 change in body composition. And it's highly likely your body's 0:05:27.040 --> 0:05:29.120 used to what you're doing. But it comes back down 0:05:29.200 --> 0:05:31.560 to training the muscle to burn more, and really you've 0:05:31.560 --> 0:05:33.080 got to get that heart rate to that one point 0:05:33.440 --> 0:05:37.320 that Panting has described, which is indicative of burning more fuel. 0:05:37.360 --> 0:05:41.400 You're taking more oxygen in and burning more effectively. So yeah, fascinating, 0:05:41.440 --> 0:05:43.119 but yeah, no, we don't just leave the fat behind 0:05:43.160 --> 0:05:46.400 on the road when we drop it off, which is disappointing. 0:05:48.160 --> 0:05:50.159 I will also make a quick point that I was 0:05:50.160 --> 0:05:52.120 talking to one of my clients about this. Like you said, 0:05:52.160 --> 0:05:54.320 if you've had, you know, fat hanging around for ten 0:05:54.400 --> 0:05:58.000 twenty years. It doesn't just immediately disappear. And what also 0:05:58.040 --> 0:06:00.120 happens to fat cells, which I think is surprise this 0:06:00.200 --> 0:06:01.680 is a lot of people, But when you really think 0:06:01.680 --> 0:06:04.919 about it, it makes sense why losing weight for some 0:06:04.960 --> 0:06:07.920 people is actually the easy part. Maintaining it and keeping 0:06:07.960 --> 0:06:10.239 it off is the difficult part. Because when you actually 0:06:10.320 --> 0:06:13.839 lose weight, your fat cells mostly shrink. They don't just vanish, 0:06:13.839 --> 0:06:16.360 they don't just disappear into thin air. They just shrink down. 0:06:16.720 --> 0:06:18.560 So that is one of the main reasons why fat 0:06:18.600 --> 0:06:21.680 loss is incredibly difficult to maintain, because the body still 0:06:21.720 --> 0:06:26.000 has the fat cells available to basically refill if excess 0:06:26.120 --> 0:06:29.719 energy is consistently consumed. If you're eating above the amount 0:06:29.720 --> 0:06:32.200 of calories that you need, you're having blowouts every weekend. 0:06:32.400 --> 0:06:34.400 You've done a really strict diet, you've lost the weight, 0:06:34.440 --> 0:06:36.359 then you've gone back to your normal eating, you're going 0:06:36.400 --> 0:06:38.040 to put the weight back on again because the fat 0:06:38.080 --> 0:06:40.960 cells can shrink down and they can also very easily 0:06:41.000 --> 0:06:43.400 refill as well, and that's why so many people are 0:06:43.400 --> 0:06:46.040 so prone to putting back on the weight after they've 0:06:46.080 --> 0:06:48.240 lost it. So it's not just a good idea to 0:06:48.240 --> 0:06:50.359 work with a dietitian to lose the weight. It's actually 0:06:50.360 --> 0:06:52.839 a great idea to work with a dietitian to maintain 0:06:52.920 --> 0:06:54.880 the weight loss as well, because for a lot of 0:06:54.880 --> 0:06:57.600 people it comes on far quicker than it ever came off. 0:06:57.920 --> 0:07:00.200 So that's just another important point as well, and just 0:07:00.200 --> 0:07:03.200 sort of understanding how the human body actually works as well, 0:07:03.200 --> 0:07:05.279 and that's why so many people have such a hard 0:07:05.320 --> 0:07:07.600 time keeping it off. It just creeps on so quickly 0:07:07.800 --> 0:07:10.120 because those fat cells are just there and the ability 0:07:10.200 --> 0:07:13.040 to refill them is pretty easy, particularly if you've had 0:07:13.440 --> 0:07:15.400 a few nice, big weekends or something. 0:07:16.040 --> 0:07:18.720 Or yes, like you said, eating wealth four days a week, 0:07:18.720 --> 0:07:20.760 and then the weekend comes and underes all the work 0:07:20.920 --> 0:07:25.200 very quickly. Well, not unrelatedly, and it is winter, and 0:07:25.320 --> 0:07:27.480 winter does tend to mean that we are less likely 0:07:27.520 --> 0:07:31.119 to press pause or snooze on the alarm, not quite 0:07:31.120 --> 0:07:35.520 make it to the gym, skip those afternoon sessions, not 0:07:35.520 --> 0:07:37.800 get up early morning and do a walk, then like 0:07:37.840 --> 0:07:39.600 to sit on the couch with a lot of Netflix 0:07:39.640 --> 0:07:42.960 and comfort food, things that tend to be hiring calories, 0:07:43.000 --> 0:07:45.280 And before you know what, we come to spring and 0:07:45.520 --> 0:07:47.480 the pants are on, the clothes are all a little 0:07:47.520 --> 0:07:50.400 bit snug, and you think, how has this happened to me? 0:07:51.600 --> 0:07:53.120 And what we would like to say is the time 0:07:53.160 --> 0:07:55.520 to act is now. So if you can't afford a 0:07:55.520 --> 0:07:58.160 European holiday where you spend the next month or so 0:07:58.240 --> 0:08:01.600 in Europe walking around and eating salads and seafoods, the 0:08:01.680 --> 0:08:03.520 time to act is now, is it not the ad 0:08:04.160 --> 0:08:07.000 and take control before it is too late. So we 0:08:07.040 --> 0:08:09.040 thought it was time to share our best diet tricks 0:08:09.040 --> 0:08:11.440 for winter. This is a segment we tend to do 0:08:11.560 --> 0:08:15.240 yearly annually, but there's a reason for that because it 0:08:15.320 --> 0:08:17.160 is so easy to gain weight. And I would actually 0:08:17.240 --> 0:08:19.480 argue it's not the food, because I think the food 0:08:19.520 --> 0:08:21.800 there's always heaps nips of food around. It's the lack 0:08:21.800 --> 0:08:24.600 of activity. Like I've had so many clients in the 0:08:24.640 --> 0:08:26.520 past week say to me, I couldn't go out because it. 0:08:26.520 --> 0:08:29.200 Was raining, and I was thinking, well, it didn't rain 0:08:29.240 --> 0:08:31.800 all the time, like put a rain coat on. 0:08:32.120 --> 0:08:34.280 And again I think I've said that joke last year too, 0:08:34.440 --> 0:08:37.360 Like we do tend to use every excuse under the sun. 0:08:37.480 --> 0:08:40.240 So if I was putting energy into anything right now, 0:08:40.760 --> 0:08:42.839 it would be to be making sure that you've got 0:08:42.920 --> 0:08:46.040 a default or a backup option for working out, particularly 0:08:46.080 --> 0:08:49.079 if you work and live in the Southern States Melbourne, Tasmania. 0:08:49.440 --> 0:08:52.840 Like it isn't pleasant to go out. It's dark very early. 0:08:52.880 --> 0:08:54.520 I'm in Sydney and I have to be honest, it's 0:08:54.559 --> 0:08:56.840 so pitched like at six o'clock even with my dog. 0:08:56.880 --> 0:08:58.680 I'm a bit like, well, it's not great to be walking. 0:08:59.120 --> 0:09:00.800 But you've got to have a back then. So you've 0:09:00.840 --> 0:09:03.360 either got to commit to a short term gym membership 0:09:03.360 --> 0:09:06.040 somewhere like any time where you can literally go after 0:09:06.040 --> 0:09:08.240 work and walk on the treadmill or use the exercise bike, 0:09:08.720 --> 0:09:10.920 or if you know you're not going to do that, 0:09:11.000 --> 0:09:13.640 either you know, hire an exercise bike or a treadmill. 0:09:13.720 --> 0:09:15.880 There's always heaps of them online. People are flogging because 0:09:15.880 --> 0:09:17.920 they don't use them. But you've got to get it 0:09:17.960 --> 0:09:20.760 and make a commitment because there's no way if you 0:09:20.760 --> 0:09:23.680 don't do any exercise through winter, let alone walking, there's 0:09:23.720 --> 0:09:25.480 no way you'll get off scott free. When it comes 0:09:25.520 --> 0:09:27.760 to weight like, you've got to move just to prevent 0:09:27.800 --> 0:09:29.520 weight gain, let alone if you want to lose it. 0:09:29.840 --> 0:09:32.480 So my focus would really be making sure that you've 0:09:32.520 --> 0:09:35.640 made a plan to move an exercise and walking for 0:09:35.720 --> 0:09:36.920 most of us isn't enough. 0:09:37.200 --> 0:09:38.720 You've got to walk on an incline, you've. 0:09:38.600 --> 0:09:40.160 Got to get the heart rate up, you've got to 0:09:40.160 --> 0:09:42.880 get cycling on a bike. So you know, don't kid 0:09:42.960 --> 0:09:44.839 yourself thinking, oh, I'm going to go for a walk 0:09:44.880 --> 0:09:47.079 and then it's raining, cold, wet, you're tired. It never 0:09:47.160 --> 0:09:50.000 happens like this is the daily decisions that add up. 0:09:50.440 --> 0:09:52.440 So yeah, that's the first thing. You've really got to 0:09:52.440 --> 0:09:56.040 think of an alternative for the exercise options, particularly if 0:09:56.040 --> 0:09:59.000 you're living in a colder climate. The second thing I 0:09:59.000 --> 0:10:01.160 would do is that if you know that you do 0:10:01.280 --> 0:10:07.239 spend weekends out socializing with alcohol, pub food, indulging in curries, casseroles, 0:10:07.320 --> 0:10:10.679 group barbecues where there's so much food around, you've got 0:10:10.720 --> 0:10:12.360 to have some lighter meals in the week, and that 0:10:12.520 --> 0:10:14.640 is having just a soup, that is having just a 0:10:14.679 --> 0:10:18.120 plain grill of fish and roasted veggies. So really making 0:10:18.160 --> 0:10:20.320 sure that you have the lighter meals each week and 0:10:20.320 --> 0:10:23.920 load up. If you're doing winter comfort foods, most of 0:10:23.960 --> 0:10:27.400 them you can make significantly lighter just by loading up 0:10:27.440 --> 0:10:30.200 the veggies. So if you're doing stir fry curry, which 0:10:30.240 --> 0:10:32.880 is heavier, do it with cauliflower rice. I did the 0:10:32.880 --> 0:10:34.680 other day. I've been doing some new recipes and I 0:10:34.720 --> 0:10:37.160 did a chicken pie and I wrap them in filo. Now, 0:10:37.440 --> 0:10:39.560 it was messy, but it works. They tasted just as 0:10:39.600 --> 0:10:41.800 good as the good or puff pastry. You don't need it, 0:10:41.920 --> 0:10:44.720 or you know, you buy pies, don't eat all the pastry. 0:10:44.720 --> 0:10:47.000 It's so thick on there. You only need a little 0:10:47.040 --> 0:10:50.480 bit to get that flavor. So there's definitely alternatives in 0:10:50.559 --> 0:10:52.720 most meals that you're cooking that you can have a 0:10:52.800 --> 0:10:55.439 lighter version. If you're doing a roast for the family, 0:10:55.520 --> 0:10:58.400 stick to the chicken breast, ditch the thigh, ditch the drumstick, 0:10:58.440 --> 0:11:01.520 go for the pumpkin over the heavier abohydrates. Like you know, 0:11:01.600 --> 0:11:04.080 it's quite easy to make these swaps, but you've got 0:11:04.080 --> 0:11:07.440 to make a distinct decision to do so, because otherwise 0:11:07.440 --> 0:11:09.679 you just lose June July. Before you know it, it's 0:11:09.720 --> 0:11:12.520 August and you're wondering why you're heavier and not feeling 0:11:12.520 --> 0:11:14.559 as great in your body. And the third thing I 0:11:14.600 --> 0:11:17.720 would say is if you're regularly eating out and uber 0:11:17.760 --> 0:11:21.880 eatsing or even cafe breakfast. Just cutting back on those 0:11:21.920 --> 0:11:23.600 to once or twice a week at most will make 0:11:23.640 --> 0:11:27.199 a massive difference, because even if you're choosing their lighter 0:11:27.240 --> 0:11:31.480 options at places like the Mexican or Thie or fish Bowl, 0:11:31.800 --> 0:11:34.839 they're double the calories or el Janna like we've got 0:11:34.840 --> 0:11:36.880 el Janna near us, Like the meals are like a 0:11:36.960 --> 0:11:39.640 thousand calories, you know, and it might be chicken and salad, 0:11:39.679 --> 0:11:43.360 it's still high calorie. So you can limit those heavier 0:11:43.400 --> 0:11:45.760 meals to just once or twice a week, you're going 0:11:45.800 --> 0:11:47.600 to go a long way and keeping the calories under 0:11:47.600 --> 0:11:49.720 control through this time of the year when it's easy 0:11:49.720 --> 0:11:51.600 to pick up a takeaway and Uber eats. 0:11:51.840 --> 0:11:52.680 Yeah, one hundred percent. 0:11:52.720 --> 0:11:54.560 And I think in this time of year, like we 0:11:54.600 --> 0:11:56.480 want the warm and comforting foods. You don't have to 0:11:56.480 --> 0:11:59.040 shy away from them and no offense. So like cauliflower 0:11:59.120 --> 0:12:01.360 rice is not rice doing that one, but the rest 0:12:01.400 --> 0:12:04.439 of them are really good good solutions. But I love 0:12:04.480 --> 0:12:06.199 a good solocal give meala. I can find I can 0:12:06.200 --> 0:12:07.439 pack so many veggies in. 0:12:07.760 --> 0:12:11.200 And people can eat more cauliflowers that's very negative. 0:12:11.600 --> 0:12:14.160 I don't like coliflower. It just in the curries. 0:12:14.200 --> 0:12:17.000 If you even notice, if you even notice, yes you 0:12:17.120 --> 0:12:20.320 do notice, Come on, hit us up on Instagram. 0:12:20.559 --> 0:12:22.079 Do you notice of cauliflower rice? 0:12:22.160 --> 0:12:26.160 Is rice starts get canceled online like it's hard enough. 0:12:26.679 --> 0:12:27.440 Don't even start that. 0:12:27.679 --> 0:12:30.880 Okay, well, let's say brown rice, brown or black rice 0:12:30.920 --> 0:12:33.400 A little bit, A little bit anyway. 0:12:33.400 --> 0:12:35.120 Where I was going with that is local because I 0:12:35.160 --> 0:12:37.040 love my Solcal guy. I've been doing local because for 0:12:37.040 --> 0:12:39.520 a month it's such an easy, great way. When I'm 0:12:39.520 --> 0:12:41.079 buying meat as well, I'll buy just a bit of 0:12:41.120 --> 0:12:43.360 chuck steak. It's a lot cheaper than obviously buying like 0:12:43.360 --> 0:12:44.400 an I feel it or something. 0:12:44.640 --> 0:12:45.880 You've got to trim it really well. 0:12:45.920 --> 0:12:47.720 So I always buy a bit more because you trim 0:12:47.800 --> 0:12:48.960 quite a lot of the fat off. 0:12:49.200 --> 0:12:51.520 And then you just pack that socle with so many veggies. 0:12:51.520 --> 0:12:53.959 And the base is just so simple, like a tin 0:12:54.080 --> 0:12:55.800 or two of tomatoes, a bit of you know, a 0:12:55.840 --> 0:12:57.520 cup of red wine if you want to, you can 0:12:57.600 --> 0:12:59.800 leave it out, a bit of beef broth in there, 0:13:00.040 --> 0:13:02.160 and then just onion, garlic, and it just makes such 0:13:02.160 --> 0:13:03.840 a great base. You could do so many things in 0:13:03.880 --> 0:13:06.320 the slow cooka and soups is Susie mention, it's just 0:13:06.360 --> 0:13:08.679 such an easy way to get in the vegetables, Like 0:13:08.840 --> 0:13:10.520 it's so hard to sit down to a salad in 0:13:10.559 --> 0:13:12.440 the middle of winter, particularly when it's rainy. 0:13:12.480 --> 0:13:14.439 Like I get it, Susie gets it. We're only human. 0:13:14.480 --> 0:13:16.840 We don't eat a lot of salad in winter either. 0:13:17.000 --> 0:13:19.280 But soup is a really great way, so local good 0:13:19.280 --> 0:13:21.000 meals or a really great way to get in that 0:13:21.080 --> 0:13:24.760 veggie and get in that protein as well, because obviously, 0:13:24.960 --> 0:13:27.520 like a lot of comfort based meals don't have a 0:13:27.520 --> 0:13:29.880 super high amount of protein, and we know how important 0:13:29.920 --> 0:13:32.760 protein is, particularly starting your day off with a balance 0:13:32.840 --> 0:13:35.840 amount twenty thirty grams at breakfast, thirty grams at lunch, 0:13:35.920 --> 0:13:39.160 thirty forty grams at dinner. That higher protein amount controls 0:13:39.200 --> 0:13:43.040 blood sugar levels, control satiety, helps with metabolic health. There's 0:13:43.080 --> 0:13:45.840 just so so many benefits, particularly for women as they age, 0:13:45.840 --> 0:13:48.680 where if your goal is to increase your body composition, 0:13:48.800 --> 0:13:51.640 like change your body composition, put on some lean muscle mass, 0:13:51.679 --> 0:13:53.880 you need to have that higher protein diet. And if 0:13:53.920 --> 0:13:56.120 your goal is weight loss as well, so getting in 0:13:56.120 --> 0:13:59.480 that protein from great sauces like eggs and cottage cheese 0:13:59.520 --> 0:14:02.360 together good combo. You might do eggs and smoke salmon 0:14:02.440 --> 0:14:06.000 or avocado cottage. She smoked salmon. Sort of combineding some 0:14:06.040 --> 0:14:08.720 of those protein choices to give you that higher amount 0:14:09.040 --> 0:14:11.480 can be really really great for hunger because the reality 0:14:11.559 --> 0:14:14.240 is a lot of people feel hungrier when it rains, 0:14:14.280 --> 0:14:16.280 when it's cold. Susan, you know, I both have clients 0:14:16.320 --> 0:14:18.840 who Texas and they go away so hungry today, and 0:14:18.880 --> 0:14:20.520 it's like, are you hungry or is it just because 0:14:20.520 --> 0:14:23.040 it's raining, or you hungry it's just cold today. So 0:14:23.160 --> 0:14:26.000 a lot of the time, those colder, darker, wetter days 0:14:26.160 --> 0:14:29.520 make us feel more hungry. So that extra protein bulk, 0:14:29.560 --> 0:14:32.480 that extra vegetable bulk can go a really really long way. 0:14:32.560 --> 0:14:35.720 So casseroles, curries, baked dishes. You know, you can do 0:14:35.760 --> 0:14:38.560 a pasta bake and reduce down the amount of pasta 0:14:38.600 --> 0:14:41.080 and double up the amount of vegetables in there still 0:14:41.120 --> 0:14:44.960 have a warming, comforting meal that the macronutrient. 0:14:44.280 --> 0:14:46.000 Distribution is a little bit different. 0:14:46.160 --> 0:14:49.320 So Susie's mentioned the other big hitters, like the exercise levels, 0:14:49.360 --> 0:14:52.280 getting the heart rainar but they're probably the best diet 0:14:52.280 --> 0:14:54.280 tricks for winter to ensure that you come out the 0:14:54.280 --> 0:14:56.880 other side into spring and you know your genes are 0:14:56.880 --> 0:14:59.240 actually doing up properly, you're feeling good in your clothes, 0:14:59.240 --> 0:15:01.080 and you haven't put on that, you know, extra two 0:15:01.120 --> 0:15:03.440 three kilos over winter, because that's what is really really 0:15:03.440 --> 0:15:05.280 difficult to get back off on a lot of people. 0:15:05.440 --> 0:15:07.360 They might put on a kilo or turble winter and 0:15:07.400 --> 0:15:09.560 it never really comes back off again. And that's where 0:15:09.600 --> 0:15:12.000 people can find that you know, they put on you know, 0:15:12.080 --> 0:15:15.000 five kilos over the last maybe five six, seven years, 0:15:15.240 --> 0:15:17.920 because it's just that very slow creep each winter or 0:15:17.960 --> 0:15:20.440 over Christmas and it never really comes back off again either. 0:15:20.760 --> 0:15:23.000 I think the other one that you've reminded me is 0:15:23.000 --> 0:15:25.360 having a hot lunch. I find when people are having 0:15:25.360 --> 0:15:28.200 to sandwiches or wraps or salads, they don't feel fulfilled. 0:15:28.200 --> 0:15:30.520 I think when it's a bit dreary outside, you're not 0:15:30.560 --> 0:15:32.880 feeling it at work, and you're likely to need that 0:15:33.000 --> 0:15:34.359 hot chocolate in the afternoon. 0:15:34.800 --> 0:15:36.840 I'd say, have leftovers and hot food for lunch. 0:15:36.880 --> 0:15:39.520 So do the curry, then, do the spaghetti bolonnaise then, 0:15:40.000 --> 0:15:42.520 because then you feel really nice and satisfied all afternoon 0:15:42.520 --> 0:15:44.600 and you don't get that kind of craving that kicks 0:15:44.600 --> 0:15:46.920 off in the mid afternoon, so that's another trick that 0:15:46.960 --> 0:15:50.720 tends to work really, really well. Speaking of which leanne 0:15:50.800 --> 0:15:54.040 some warming foods, there's new protein coffees in the supermarket, 0:15:54.080 --> 0:15:57.160 which doesn't surprise me, and I've seen recently Starbucks too 0:15:57.240 --> 0:16:01.400 have started a protein range, although there's on my mind 0:16:01.400 --> 0:16:03.080 you're a little bit high at thirty five grams and 0:16:03.160 --> 0:16:05.760 a drink, you don't really need that. But this will 0:16:05.760 --> 0:16:07.400 be a product that you might have seen. This is 0:16:07.400 --> 0:16:10.480 the Macona Protein Latte coffee, which I thought was a 0:16:10.520 --> 0:16:13.200 fascinating product and I'll be super interested to see if 0:16:13.240 --> 0:16:17.120 it survives in supermarket because it's marketed as ten grams 0:16:17.120 --> 0:16:20.080 of protein per serve, which is not insignificant, and it 0:16:20.160 --> 0:16:24.359 is retailing for ten dollars at Woolley's at time of recording. 0:16:24.960 --> 0:16:26.280 And I said to you, what do you think. Let's 0:16:26.280 --> 0:16:28.120 have a little look at it now. I've had one 0:16:28.160 --> 0:16:31.560 person posts they really like it as well. I think 0:16:31.880 --> 0:16:34.080 as a bit of a coffee snow if I'm honest, 0:16:34.120 --> 0:16:36.720 I have my daily latte from the coffee shop. I 0:16:36.880 --> 0:16:40.280 myself don't buy kind of instant coffee or things like that, 0:16:40.560 --> 0:16:43.640 but they can be incredibly cost effective like I know, 0:16:43.720 --> 0:16:46.640 particularly people who are rural and who don't have access 0:16:46.640 --> 0:16:48.800 to coffee shops or briisters all the time, or who 0:16:48.880 --> 0:16:51.080 simply want to be more budget conscious and save some 0:16:51.160 --> 0:16:54.480 money because your coffee, My coffee in Sydney is good. 0:16:54.520 --> 0:16:57.960 I get a large three quarter skim Laarte at my 0:16:58.080 --> 0:17:00.720 local and they use little math in it, A very 0:17:00.800 --> 0:17:04.240 nice coffee only for fifty I pay each day. But 0:17:04.400 --> 0:17:07.119 Leanne in bris Vegas, which you think could be cheaper, 0:17:07.440 --> 0:17:09.040 what do you pay six fifty or something? 0:17:09.119 --> 0:17:09.600 Crazy? 0:17:10.119 --> 0:17:12.400 Yeah, David and I coppee snobs, so we hunt around 0:17:12.400 --> 0:17:14.320 for the best coffee and together I get siin milk, 0:17:14.359 --> 0:17:16.240 so I get slugged an extra dollar for that. David 0:17:16.240 --> 0:17:19.120 gets skim milk and we pay I think fourteen seventy 0:17:19.200 --> 0:17:23.640 or something for two medium Yes copies, I know makes me. 0:17:23.600 --> 0:17:27.360 Cry, and mine is particularly cheap, like most of them 0:17:27.359 --> 0:17:30.800 in the area are not like that, and I can 0:17:30.840 --> 0:17:32.920 see how people are just like that is ridiculous. And 0:17:32.960 --> 0:17:34.520 then the other thing, actually someone told me the other 0:17:34.600 --> 0:17:37.160 day is that they've started to only pay cash because 0:17:37.200 --> 0:17:39.200 every time they were putting through their tap the cart 0:17:39.240 --> 0:17:40.720 it was costing them fifty cents. 0:17:41.000 --> 0:17:42.320 And I thought, that's that's right. 0:17:42.400 --> 0:17:44.639 There's a lot of surcharges we're paying when we're tapping, 0:17:44.680 --> 0:17:46.200