Protein, Portion Sizes & Boring Foods
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 gonna do today that's all the matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. So hopefully this episode is gonna give you some daily dose of wisdom that you can take action on today to improve your life. And remember, all it takes is one day at a time.
Speaker 1:Good morning, Yes. It's Monday. But no. That doesn't mean it's it's the worst day of the week. It doesn't mean you wanna get a Friday ready.
Speaker 1:It doesn't mean anything like that. You've got Monday. This is the day you're focusing on the twenty four hours ahead right. So what are we going to do today? The first thing I want to address is the check ins and a frequent question that come up was about protein intake portion sizes.
Speaker 1:Now portion sizes is a difficult one because I don't know what your portion size usually is and the reality is you're gonna have to cut it down to have success. Like the quickest way to reduce your calorie intake is to you know eat what you usually eat but cut your portion size by like 25%. Now the issue is well this is from American data but similar to The UK Twenty Years ago one bagel was three inches in diameter 140 calories. Today one bagel is six inches in diameter three fifty calories in America right similar in UK. Twenty Years ago muffin was two ten calories, Today, it's 500 calories.
Speaker 1:Cheeseburger, twenty years ago, 333 calories. Today, 590 calories. Right? Pasta, 500 calories twenty years ago, a thousand calories today. Soda cans and bottles, 85 calories, 250 calories today.
Speaker 1:And it goes on pizzas pizza two slices, 500 calories pizza two slices, eight fifty calories. The list goes on and on. Plate sizes have drastically increased over the decades. Serving size portion sizes have increased huge amounts. What used to be like a large is now like a small.
Speaker 1:Right? So you can't just rely on, yeah, but I was a regular sized portion because the label told me so. Like, know, I had a full plate full of stuff like our kind of measuring tools and apparatus at the moment is way off what it was before. So the portion size we've out are automatically much bigger, right? And the human body from what I am aware hasn't changed much, like hasn't changed at all in last twenty years obviously.
Speaker 1:So it is to be mindful like don't go off, well that's only a medium sized bag of crisps and it's not the extra large, well that medium sized bag of crisps was probably the extra large twenty years ago, right. So the first thing to look at is your portion sizes. Can you reduce I'm not asking you to change your foods about just cut the portion sizes down of the current food you eat, right. You can you know there's many ways to do this but it's just a very simple way to look at the food in like portions of four and be like you know cutting onefour off. The second thing is, protein intake right so with protein intake is the same thing you increase the portion size of the current foods you're eating the contained protein that's the easiest way to increase your protein intake not go and look in for different foods and stuff like that so if you're eating Greek yogurt 0% fat eat more a larger portion size or add a scoop of whey protein and that's like 40 grams of protein right.
Speaker 1:If you're having one Linden McCartney sausage or two, you might want to have three as a vegetarian if it's fish you might have an extra fish like you have to look up so you know you have to look at your protein portion sizes break you know I want to eat more of it than I'm used to because what we're used to eating protein wise is way under what we should be eating. The standard diet and protein is very low and you all would have figured this out when you started tracking your protein, you're like wow I'm way under my protein intake. Yeah most of us do under eat on protein so we have to change our attitude and mindset towards our protein portion sizes as well as the portion size in general of other foods and reduce that like the plate size and stuff like that. Loads of bodybuilders, one of the most famous bodybuilders, a Welsh one who won Mr. Olympia his size class for like seven years in a row Flex Lewis, When he was dieting down, he would eat this food from a baby spoon because the baby spoon made he meant meant he could have more kind of spoonfuls and he felt like he was eating more like tricking his mind.
Speaker 1:So he was a small spoonful. I looked at the size of some of the spoons I got my house, right? Huge. No wonder I'm going through a tub of ice cream in zero point one seconds, three scoops is gone. So like really analyze your plate sizes, your spoon sizes, the size of the cups, the size of the drinks you're having and let's try and reduce them.
Speaker 1:We got that, we got the protein intake which you know every meal you should eat should have protein in it because it helps with the satiety response and make you feel fuller for longer. So have the protein, have veggies, have good source of carbs in the meal and you'll feel fuller from it, which will help with your weight loss journey because ultimately we want to eat as much food as we can whilst losing weight for people on weight loss, fat loss right, that's the goal so do that. And really other than that the sharekins have been really good there's no other notable things that came through as a pattern but you know people one of the main things as well was which kind of touch and pause it is like how do I stay committed on the weekends and stuff like that. In general you've got to just plan right if I were to say to you if you were to put a pound in now you get five pound back you'd be like yeah no shit of course I would do that like if I said put give me a pound and then you'd have five pound back in three days you'd like yeah obviously it's the same with meal prep and meal planning.
Speaker 1:If you put the hour or two in on a Sunday night or a Monday to meal plan where you can eat all your lunches or all your dinners, you get such a huge amount back in return on investment not just in terms of knowing exactly where your macros are going to be but you save a lot of mental stress, your mental stress will massively reduce because you're not always thinking what should I eat, what should I eat, what should I eat every day, you're not thinking about it because you know what you're gonna eat right, you're not cooking every day or for that specific time because you know it's already been done and you just there's no guesswork, there's no like interference in the mind and that can drive crazy, you're always wearing yourself out throughout the day. Spoke about it last Friday on burnout. If you're always interrupting your mind and thinking and battling in your mind it's very exhausting because your stress levels are going up so you need to stop doing it and one of the most important things to do in nutrition is to plan. If you can't plan sometimes no problem but if you can plan the ROI is huge just like it is like putting the pound in and getting probably like £10 back that's the difference in what you get back from the planning right is important that you do the return on investment of your meal planning right yeah it has to be done.
Speaker 1:And that's it really like in terms of this week you know don't worry don't think that you have to meet mix up your meals all the time this is one of the biggest mistakes people make they're like yeah yeah I'm obviously boring eating the same thing boring to who who's coming around and saying mate your food choice is so boring who is saying that? Who's even seeing what you're eating? Like who cares if someone says it's boring like if you like the food you'll keep eating it. I have the same food probably most most days every day. I like it.
Speaker 1:I mean it's easy it doesn't why I don't have to be Gordon Ramsay making up a different meal every night just to impress absolutely nobody. So it's the same with you like who are you trying to tell that you're not boring in terms of what you're eating is it like your friends being like oh that's such a boring like They probably eat the same things all the time. You're not telling me they go down and sit down on TV and eat the same biscuits every night with a cup of tea. Of course they are. Of course they are.
Speaker 1:Everybody's doing it. Everybody's doing the same. They're eating the same foods over and over and over and over. Oh, they might mix up the galaxy for the dairy milk, woah that's mixing it right up that is. So don't be scared of, repetitive meals and stuff because you know I think that is one of the quickest ways to get like a good habit in and obviously you're free to eat what you want on macros right but if you have your staples it does help a lot.
Speaker 1:Steve Jobs wear the same outfit every day, don't have to think about what he wore. Mark Zuckerberg wears the same t shirt and outfit every day. It's the same t shirt bought like 50 times, he shoots out of his wardrobe into his hand, doesn't have to think about what to wear. A lot of these people will eliminate. It's not that he thinks that's the coolest outfit in the world I'm gonna wear every day.
Speaker 1:It's like what is enough for me to go to work in that I don't have to even think, I don't have to waste any, energy or fucks on my outfit that I can just put on and go? And that's what they think mental stress reduced, the choice, the will, the choice, the the making less choices helps with keeping that energy for bigger more important choices. Right? So that's the same with nutrition. Once you do macros and you have staples, you can use that mental energy for many other things.
Speaker 1:Many other things like kicking ass in in martial arts, listening to me and Donald tonight in the q and a writing notes like a mad person, right. Boxing which is awesome, HIIT workout, body weight with max whatever it is. We want to transfer the mental energy we've always wasted on what to eat all the time researching which you'll free up into improving our lives and it's insane how much that energy can unleash it's like an art on bomb, boom like change everywhere is insane. But it starts with not caring what other people think. That's another voice note, that's another time.
Speaker 1:What are you gonna do today? What's your one big thing? Focus on your one big thing. I don't care about this Monday. Don't care tomorrow.
Speaker 1:Don't care it's a new week. I don't care if last week didn't go as planned for you. What is it that you wanna achieve today? What's your one big thing? Commit to it and get it done.
Speaker 1:Right? That's it. You've got twenty four hours of beautiful life ahead of you. What are you gonna do with these hours is what matters. And that's it.
Speaker 1:Thank you for listening to the one day at a time podcast with your host, Scott Fleer. 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 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.
