“Play the game and be honest with yourself.”
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. Good morning, everyone. Hope you're enjoying the dance challenge. I'm loving getting all those steps in the morning and also just like starting day with a smile, it's very important.
Speaker 1:And on that note, think it's important to note, don't take this whole macros, nutrition, life in general too seriously because once you start thinking of the macros as absolutes and you have to hit the certain numbers, you're missing the point of macros. The macro numbers, right, there's going to be a margin of error in many things such as the labels on foods, like maybe weighing something, maybe you know your maintenance might be slightly different to what we've worked out. So there's always going be a margin of error, so you're never gonna, you don't have to be bang on. It's more important to be in a range of consistency over time than to have like three perfect days in a row and then have four days off. Right?
Speaker 1:But once you start taking the macros too seriously, the fun of this entire nutrition game gets pulled out. And when we don't have fun with it, we get miserable. Right? So the fun part is, like I mentioned on Monday, it is like a game of Tetris. You got protein, carbs and fat.
Speaker 1:You can eat whatever you want, basically to hit those numbers. Like I said, though, it's good to have nutrition, nutritious food, but you can have a chocolate bar. We want you to, you can have a glass of wine, go and have a glass of wine. What you'll quickly realize is people new to macros, you'll eat these things, you'll have a few glasses of wine, you'll fit them into your macros, you'll eventually realize you're still making progress and then the flip will switch. The switch will flip in your head that it's actually possible to lose weight and make progress by eating what we call junk foods or foods that are labeled bad.
Speaker 1:It is an everything in moderation approach. So make sure what you do actually eat your favorite foods. Like some people will like ignore, not ignore, they'll omit their favorite, like they'll omit coffees because they like milky coffee. They'll omit maybe a piece of toast in the morning or a bagel because they think that they have to cut those things out to make progress. But what I'll say is make sure you have those small pleasures.
Speaker 1:Like if you love a bagel like I do, I pretty much have a bagel nearly every day. I have a coffee every day with full milk. Like I'm not going to pull those away. I'd rather like, you know, come within a range than be like really miserable and boring. The point of macros is to free you.
Speaker 1:The app is here to free you, not to keep you thinking too much about it. So as you're adding foods to your macros app, just wherever the numbers land, you can make adjustments next day, you're not going be perfect and it's the weekly averages that matter, right? Make sure you remember that. It's very important to remember that. And really the processes, the more no's you can say, right, the better.
Speaker 1:So you have to say yes to your favorite things and stuff like that. But when it comes to it, it's being able to say no to like overeating. So I've had to do this a lot, currently it's like retreat place doing work here and going to the gyms. And it's like, you know, you can have the barbecue food, but then say no to that one or two beers or the extra potatoes or whatever and I feel better myself because I didn't need to have nice food and I was content with it and being happy with being content and eating to about 80% fullness for me makes me feel better once that meal is over than thinking oh I must I must eat till I'm absolutely full and I must also drink or whatever because I'm somewhere. You gotta like, if you can say no to a few of those things, they all add up as well.
Speaker 1:And that means you can enjoy those small pleasures that you actually like more. So it's all about a balancing and it's not going to happen in one day, three days, five days, it's going to take you weeks of getting used to it. And the beauty is the Macros app learns from your own data. So it'll make changes when it sees fit. You don't have to worry about oh, hasn't made changes.
Speaker 1:What if it hasn't made changes? It hasn't made changes. It's a smart, artificial intelligence powered app. Like, it will make changes when it thinks you need it. If you're not making the progress it looks for, it will make changes.
Speaker 1:Right? Often we're trying to lose too much weight too fast. We're trying to be like rushing off the mark. And I think I've seen a few comments as well, like, macros are too high for me. And I think my calories are too high.
Speaker 1:Now, you might think that, but it's not true. Right? So there's a difference between thinking it's too high and it actually being true. The reality is if you've put weight on over time, you've been eating more calories than the app would have given you, but you just don't think you have. Right?
Speaker 1:We underestimate the amount of calories we eat per day by a thousand. Right? That's a study done on overweight, I think overweight men and women. Men are slightly lower, women up to nearly a thousand calories a day. We underestimate.
Speaker 1:We're really, really, really bad at estimating the calories in foods. And it's not just our fault, it's because the restaurants and the food places we eat. Their goal, right, believe it or not, is to make sure the food is absolutely stunning. So you go back and eat more. You think they care for the calories.
Speaker 1:That's why they don't show the calories. And if they did, it would be shocking. You're not gonna see calorie amounts in things. Nando's not going around saying large chips 1,200 calories. Of course they're not.
Speaker 1:But do they taste nice? Yeah. And will you eat them again? Yes. Because they're nice.
Speaker 1:We're basically being ignorant. We're being ignorant to it, putting our head in the sand. But if we actually became aware of the reality of the calories and the foods that we've been enjoying for years and years, well, only had chips. Yeah, you only had chips, but those chips were massively calorific. Right?
Speaker 1:So we need to get off that mindset like it was only one meal a year, one meal a year. Those meals can be massively dense in calories. But once we know that we know then, ah, that's what have been going wrong. Right? So the three main reasons people don't lose weight.
Speaker 1:The first one is they underestimate the calories, which you just mentioned. So that's why tracking is important. You don't have to do it for life. But you do have to track. So you learn.
Speaker 1:It's an educational process as much as what transformational with your weight loss. But you underestimate, right? So track everything, weigh things out, do it, put the work in, you will reap the rewards afterwards. The second is we overestimate our calorie burned. I don't even, like these Apple watches and Fitbits and all that, stop being obsessed with them.
Speaker 1:Yes, it's good to track your steps, is a great indicator of being active, but don't care if you burned 190 calories versus 200. The studies show that these fitness trackers are off between 21 to 90% on how much calories you burned. Like think that margin of error is ridiculous. That's why we don't use it. Right.
Speaker 1:And I think it's important that we focus on the right things, saying no to the overindulgences, not putting too much thought and worry into what the Fitbit is telling us we've burned that day. When it's told me you've burned 1,500 calories, don't listen to it. Just hit your macros, that your activity has been baked into your macros. Understand that you have probably been vastly underestimating the calories you've been eating over the years. And don't be fooled, right, when people say, well, my friend only eats once a day and she puts weight on.
Speaker 1:It's like, you've only seen her eat maybe once a day and she put weight on. She is definitely eating more food throughout the day because otherwise she's not abnormally and science doesn't work for her. She is, like, against the laws of physics. Right? So you have to look at the actions and a lot of people are secret eaters.
Speaker 1:We nibble, we snack, we make a meal for four, we're nibbling once making it. Foods for kids, you have nibbles, nibbles, nibbles. One biscuit there, 100 calories, another biscuit there, 100 calories. These add up, right? And just because we ignore them and don't clock them, it doesn't mean we didn't do them.
Speaker 1:So if I asked you now, you offer a snack three days ago, you wouldn't have a clue because we don't really think about it, it's kind of sometimes we do it automatic. So we have to capture these things. The first rule is to be honest with ourselves because if you're not going to be honest you're never going to be able to learn and adopt this new lifestyle because you think you're not going wrong anywhere. We all go wrong with estimating the normal calorie intake, even dietitians are bad at it and they work with food all the time, right? So this isn't to be like coming out to anyone, it's like the reality is the actions equal, what people's actions are equal to the results.
Speaker 1:So some people would be like really, really on the opposite side, some people are really, really thin, right? And they'll say, well, I'm eating loads. I have loads of food. Someone would say, yeah, I see them eat a massive pizza. They might do.
Speaker 1:They eat that massive pizza and then nothing else for days maybe. So whilst the actions are saying is they're not eating enough. And what the actions are saying if someone says they're not eating much food, they're having one meal a day but they're putting loads of weight on, the thing is either that one meal a day is way too many calories in one go or they are snacking and not consciously aware of happening. And this is quite normal to happen. And like when we used do one to one, I remember Jo Bullock was in the Q and A last night with Paul and Ryan as well.
Speaker 1:But I remember her saying once like, in work she caught herself with a biscuit in her mouth. Like she realised when the biscuit was in her mouth what she was doing because it was an automatic behaviour. She walked in, saw the kettle, saw the biscuit, picked her up, it's like an automatic harbiter spilt. And she caught it midway, and otherwise if she didn't she wouldn't have even realised she had that biscuit. And you think back, did I have a snack?
Speaker 1:I don't know, I don't think I did. Because these habits are like automatic, we don't actually have to consciously think about them. So do think about that. Think about saying no to more things in terms of excess eating. Include in your macros your favorite foods so you don't feel like you hate everything.
Speaker 1:Don't take this so seriously. It's a game. It's a game you should be enjoying. Play the game. Play the numbers game, and you'll win.
Speaker 1:And just zoom up a bit. And be more consciously aware and try and spot your habits. And I think you should start writing things down. Like your one big thing today should be like, today I'm going to really be aware of everything I do and I'm going to ask my partner or people I work with what are my eating behaviours are like. And they'll tell you, well yeah, you do eat a lot of sometimes, you eat a lot at your desk and all that and see if you can find these behaviours and things you're doing that you don't know about.
Speaker 1:And then once you know about them, happy days we can make steps forward. But that's it for today. Tonight is Dean's mindset talk, so please turn up for that. It's a Zoom chat, so you don't have to come on video. You can use the Zoom chat and be off screen.
Speaker 1:But with these mindset talks, sometimes it's more about needing someone to come and talk on the mic because the context is needed. And it's a really great way to get over imposter syndrome, talking about the chimp mind. Sometimes our emotional side of our brains overpower very often what we want to do as our human side. And Dean's going to help you manage all that. So that's all to look forward to.
Speaker 1:But I will leave you at that. Enjoy your day. Remember, focus on today only. If you've managed to have two successful days so far, it doesn't matter. If you've been able to do it, great.
Speaker 1:But today's another focus. Today's its own day in its silo. Again, you do this today. You march forward, and it's the next day. So track your macros.
Speaker 1:Try and get your steps in. Try and ask about other people, how your behaviors are. And if you can, tune up to the mindset Q and A tonight with Dean because it has changed a lot of people's lives since we started doing it on the Octagon Challenge last year. Make the most of that. And on that note, I'm out till I speak to you tomorrow.
Speaker 1:And that is it for today's episode. So hopefully, you took something away from it. If you didn't, here's what need to take away. Stop wasting time on social media. Stop wasting time gossiping.
Speaker 1:You've only got a day to live. Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days.
Speaker 2:But if you can make the most of today, I'm telling you, you'll have
Speaker 1:a fulfilled life. So enjoy your
Speaker 3:day and hopefully I'll see you
Speaker 1:back tomorrow. Do daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you
Speaker 2:can make the most of today, I'm telling you, you'll
Speaker 1:have a fulfilled life. So enjoy your
Speaker 3:day and hopefully I'll see you back
Speaker 1:tomorrow.
