Fat Loss Tips
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. Hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Good morning. I hope you've had a fantastic start to the week. I did, I did the breathwork class and it's really really good. I've never really done like a breathwork only thing, I've done meditation and stuff like that but the nostril the double dip nostril thing mental.
Speaker 1:I got really energetic after this so I'm gonna probably do that every day to be honest, build it into my routine but you know you've got to blow your nose first new. I mean they could have had a warning up front maybe that you know blow your nose before it's breath work test set, sessions we can get going but it's good if any of you haven't done that yet definitely do it, it does give you energy and it does bring you into a sense of calm. So even though it's only live every Monday, that doesn't mean you can't make a part of your morning routine every day when you wake up. And you could just do the two exercises for ten minutes. Yeah.
Speaker 1:I could have to do a thirty, forty five minute session that it was. So yeah, that's definitely quite good. Doing a poll, so most people still want to lose fat. So that's the ultimate goal is most people want to lose fat. For the people that want to do build muscle and performance, what we're to do is we're going to put, we're going to create a new little subgroup in the community.
Speaker 1:We're gonna have Dan who is, qualified PT and nutritionist. So he's doing the coaching. He's gonna be a community manager slash running the performance stuff. So every week, people looking to really build muscle and that's the goal. We'll have, like, a weekly or twice a month, Zoom with Dan because there's not many of you in that stage, but most of you are still looking to lose fat.
Speaker 1:So what advice have I got for you today about losing fat? So first of all, know some of you are gonna hear this before, but it's basics. The basics are very important. You gotta be reminded of them. Right?
Speaker 1:How many of you read atomic habits during an octagon challenge and have forgotten all about the stuff now? A lot of you, so you gotta get reminded all the time. So with your macros, you eat a decent amount of protein, you have to eat enough protein, right? Someone mentioned in one of the enormous check ins that she got told by nutritionist or someone that eating 90 grams of protein a day is dangerous. And it's not true.
Speaker 1:There's no study that shows that a healthy person that's not old age with pre existing conditions that eating 90 grams of protein is bad for your health, right? The nutrition, the protein guidelines, the RDAs and stuff like that, they're based on the minimum needed for somebody that actually does minimum amount of work. Like, if anything, they're too low. Guidelines should be higher. Proteins got so many benefits.
Speaker 1:Like, it makes you feel fuller for longer, which is great. So eat less, helps in muscle repair, muscle recovery. Right? So those are the two main things that it does and eating protein. So when it comes to foods and you got as part of your metabolic rate, one of the parts of your metabolic rate is basically the energy it takes to digest your food.
Speaker 1:And protein takes about 20 to 30% of its energy to digest. So if you got 100 calories eaten from protein, the net contribution would be about 70 to 75 calories because it does need more calories to digest. Compare that to carbs, is around five-ten percent I think and fats is even less. So proteins and all wrong winner, All wrong winner. And don't be scared of having, know, one or two protein scoops a day.
Speaker 1:Like if it agrees with you and you're not feeling that upset stomach or whatever. You know, there was a, I think there was a study by Ithink examine Com did a look at it and they said that it seems to be the study show that you could eat 40 to 80 grams of protein a day and you should be fine. Thing is when you take whey protein supplements, whey protein shake or the plant based stuff, you don't get the vitamins and minerals you get with foods. So that's the thing you need to watch out for is like have a good wholesome diet and if you need to get a bump of I'd say, like, let's let's just put a framework down on your nose, you're gonna get a good picture. I'll have two scoops a day.
Speaker 1:So I'll have fifty grams of protein a day from whey. So I know before any day that I got 50 grams of protein locked in. Right? And then I'll mix those with oats and I'll mix one with Greek yogurt. So I know that's gonna bring another, bump of protein.
Speaker 1:So I already know before my days even started, I've got like 70 grams of protein in the bag. And some of you, some of your protein goals are 70, hundred and 20. That's why you just need another meal of 30 to 40 grams of high quality protein with veg, you know, eat fruit, don't like overload yourself in fruit because fruit has got you know, fruits are high in natural sugar. People like, oh, you know, you should eat five fruits and veg a day and you eat five pieces of fruit and you get like 100 grams of sugar from it. You're like, well, it's good for me though.
Speaker 1:Yeah, but you know it's not good if you're overeating it because you know this is the moderation debate you have to be moderate with everything you eat even if you if even if the marketing behind it is this is the most healthy thing ever Look at avocado. Avocado has been given the best revamp of all time. Everybody has avocado on toast because it's healthy fat. Don't care. Yes, it's healthy fats.
Speaker 1:But have you seen how much fats is in half an avocado? And is it really worth it? Is it filling? Like, you can get fats from other sources. You don't have to have avocado fat.
Speaker 1:What do think they grow? Do they I didn't even let me just check this. So where are avocados grown? Okay. Avocados are grown in South America.
Speaker 1:So your ancestors if you're a European never would have seen an avocado in life probably. So you don't need to have avocado. Right? It's a lux it's literally a luxury product. Honestly, it's one of those things that like proper like millennial things in it.
Speaker 1:So drop the avocado if you need to. You don't have to have it. I swear to god. I swear down you won't combust if you don't eat avocado. Same for a handful of nuts all the time.
Speaker 1:People like, yeah, a handful of nuts is good for you. Some people's handful of nuts is is an like a massive handful of nuts, and then there's a huge amount of fat in one go. And to be honest, when I eat nuts, I don't feel like it fills me out that much. It might be different for you, but you got to watch out for these things. So let me recap.
Speaker 1:You need a calorie deficit loser. Yeah. Yeah. Yeah. %.
Speaker 1:You know, the new calorie deficit, the protein side you know you need to hit your protein goal. If you're gonna look at macros make sure you hit your protein every day okay. You need to be consistent with your protein with your carbs and fat you can average it out over the week you can go low today you can go higher tomorrow. Tomorrow. With protein it needs that consistent intake for the benefits and if you're definitely if you're looking to lose fat and retain muscle or gain muscle mass you're gonna have to keep your protein intake consistent right so it might take you a week, might take you four weeks, it might take you eight weeks to actually figure out the best way for you to eat your protein.
Speaker 1:Some of you might need to slowly increase your protein because it doesn't you know you feel lost a lot of food I'm not hungry but I have to eat more, it's weird I'm losing weight though yeah because that's like that is basically you going from a diet of eating like processed foods which don't have that much volume to you eating more volume but less calories and you're losing weight so you're not you're technically you are eating more, but you're eating less calories. Okay? So that's the that's the debate in terms of like, I think you should all include problem foods. So your problem food could be a cookie or chocolate, you should include these in your new in your diet. But they're not gonna be that filling.
Speaker 1:They're not gonna be that filling and it's about like getting used to actually I used to eat three cookies in one go, maybe it's one cookie a go I should do and that's more manageable. So there's loads of these different things that we touch upon. But in the end of the day, if you are new to macros, you're to lose weight, you're looking to build up motivation. Like I said yesterday, in terms of your one big thing, really the structure is if you don't have a macro span, we've already done the work for you. You're in you're in a deficit.
Speaker 1:You do a weekly check-in so we can make sure that you are in the deficit. We will be able to see this if your tracking is honest over a period of two to three weeks. Let us worry about the weight. Let us worry about changes. You just focus on the one day at a time.
Speaker 1:Focus on what you can do today. And today, if you haven't hit your protein goal yet, make that a priority today. Make today the day you hit your protein intake. And guess what? It probably does require planning as with anything else.
Speaker 1:You have to plan your protein in if you wanna hit you're not gonna magically increase your protein intake. Right? You're not gonna you're go for a nap later wake up and go bloody hell, I've really increased my protein today. You're gonna have to say do you know what, I'll have one scoop of protein with Greek yogurt, I'll have a meal with this chicken or vegan you know meat substitute stuff and then later on you could say I'll have this, you could put it into MyFitnessPal ready and you can say oh really I'm like five grams off that's awesome and then you just just do it, that's it. And once you eat your protein things fall into place.
Speaker 1:Do you know when you just do like one thing and everything starts falling into place? Know like some people think like, I don't know some people will be like they hate their job and then they get a new they move department to a job they like or they like they move to another company and then their life just has to get better. Like that one thing they get right like I'll change my job boom. Okay now I really like my job. Oh now I'm happier.
Speaker 1:Oh now I'm better with my partner. Oh now my life is all of a sudden much better. It's like a knock on chain reaction. I would say that hitting your steps and getting your protein in is the chain reaction of the day, like if you know where you're getting protein in so you're not stressing and you're definitely getting your steps in, I think that is the chain reaction and then the others slot in because protein will make you feel fuller when you eat with meals. So that's it for today guys a bit of a long going today but let me know your goals are what your one big thing today is and anyone who's listening to this who has lost significant weight with us any strategies you've come up with has helped you, please comment below where they are because the more insight people can gather other people's journeys the better and I think there's a lot of tactics people have used and done over time and haven't really shared it But all the small things you do to stay on track matter because it could help someone else.
Speaker 1:But that's it for today. Remember, all that matters is today. Hit your protein intake. Go for a walk. If you haven't planned your walk this morning, just go for a walk.
Speaker 1:I swear down. It'll make your work productivity better as well. And when you come back, you go to lunch hour, take all your calls walking, go for a walk or lunch hour, do it all. Keep walking, keep moving, stay strong. And that's it.
Speaker 1:Thank you for listening to the one day at a time podcast with your host, Golf Leer. Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday.
Speaker 1:I don't want you to think about leaving a review on this podcast. I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy and your life will change.
