Renovating Yourself
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. So 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:Remember, all it takes is one day at a time. Good morning to you. Right fat loss is like renovating a house. Let me explain. When you renovate a house, you're very lucky if you can do it all in one go.
Speaker 1:Right? Obviously, like it's a lot of money to do it all in one go. So say no, you're doing a house, you're renovating like you live in room first. So you start changing a few things, you've changed the wall color, you'll get new sofa set and whatever, then you kind of live in it for a bit. And then you start noticing and this is the advice they give you is to live in a house first before making big decisions on structural changes and stuff like that.
Speaker 1:So you live in this kind of new layout and you go actually I think it's quite works I need to change things over there and over there. Fat loss is kind of similar where you drop a bit of fat first or you drop a bit of fat and then you live in that zone for a bit you know you go to maintenance for a bit, you've lost fat, you've got to maintenance, you hold. Do I want to go lower like really am I doing this, am I making this decision based on thinking straight or am I just trying to lose more weight because I've seen someone in Instagram look shredded or my friends telling me you need to lose more weight or whatever like give yourself a chance to live in that new kind of zone, that new design you've built for yourself really. And I'll do this. I would say do it like, you know, do this every every six weeks maybe, you know, every six to seven weeks, you know, maybe take a week or two on maintenance and be like, right.
Speaker 1:Am I happier' because you know there's pros and cons to losing more weight, there's pros and cons to everything like you know do you want to push it and push it and push it because the lower in weight you do go and the leaner you get the harder it is to lose that more weight because as soon as you get to a certain level of body fat the body does kind of fight back, your hunger levels go up and stuff like that. But think of it, think of this as like renovation and you're doing it in steps, you're doing it in steps. So don't worry you have to lose all of it in one go and don't think like oh I'm in a deficit, this is hard, I have to stick this for the rest of my life. No, the maintaining part of the journey, the part of the journey that makes it sustainable is when we go to maintenance and beyond. So we lose the weight, we gather off, you're happy with how you look definition wise and then we go right.
Speaker 1:Let's go to maintenance, let's get there slowly and let's slowly build up maintenance, let's build some lean muscle, let's focus on performance based goals, gonna eat more food, you're gonna get used to eating more food, yes your weight might go up, but it'll be water retention and it's more of a mental game and then we start building from there where you have more leeway to eat out and all that stuff but also maintaining where you where you've, you know, this is like the zone you want to be at, you know, that Goldilocks zone for you, we'll we'll try and stay in that place. That's where the longevity comes from. When you're in a deficit, of course, you're gonna feel hungry at some some points. You know, mild hunger, you know, that really, really mild hunger. That's fine.
Speaker 1:You should get used to have like living without mild hunger when you're in a deficit. Because ultimately you're not giving your body enough energy for it to go on that day. It needs to find it from your fat stores. And that's fine, right? That's fine.
Speaker 1:We want to be going backwards. So you think about how you got to where you are or like how we get to a phase where we've put on weight while we're eating more food than we need. So we've gone the other way where we've hit where we need to, but then we've gone oh I could eat more and you eat more so you think in the reverse you get to the food you've eaten you go oh I could eat more but I should probably stop just before full fullness and maybe that's like a comfortable area and you kind of have that mild hunger as the weeks go on, but it's not always on but I'm just saying when you do feel it it's not like a bad negative red zone thing, it's very normal in deficit to feel it. And I sort of start yesterday actually that the average person has 100,000 calories of fat stored in their body. I think about that, that is mad, 100,000 calories, it's 3,500 calories and a pound of fat.
Speaker 1:So there's a lot of energy stored away in our bodies and you know to utilise the energy we have to give it less from the food and we have to let our body have a chance to use our stored energy up. You know and if we are in a moderate deficit which you will be it's not a dangerous thing to let the body utilise the fat stores for energy, but it does mean you know your hunger might go down, your hunger might go up and you might feel oh I could eat, just let your body do its thing, let your body do its thing, let it break down the fat, let it use it and, you know, over time, we will kind of, you know, take a break from a deficit, go to, go to maintenance and stuff like that, and hopefully, you know, your hunger kind of levels come down. And as long as you're walking as well, as long as you're keeping your stress levels down. Wow. That was like the biggest bang from a real bet it was a bang out of a car.
Speaker 1:I bet it was a horrible, horrible car, boy race car. Thinks he's cool, thinks people are staring at him. Oh my god. Anyway, stress levels keep that controlled because if you keep your stress levels down, that can help just kind of keep your hunger levels down as well. And if you do about 6,000 plus steps a day or be active daily that's going to help regulate your appetite as well and if you eat enough protein that's going to help with appetite and it's going to make you feel fuller for longer.
Speaker 1:So those three things stress, walking and protein they're all going to be magic for you on this journey And you'll be shocked. Know, there's even a study that showed just increasing someone's protein intake to a certain I need to get the exact numbers, but there's just increasing someone's protein levels to I think maybe the levels you're going to be at and not track you know not telling them to reduce their food intake just said look you can eat more protein resulted in like 40% reduction in calorie intake. That's so powerful a protein increase can be. It can really improve your appetite. It can reduce it and it can improve your satiety response to food.
Speaker 1:So the food you do eat you feel fuller from it and not feel like wow, I just ate something and it didn't touch the sides. Well you're in trouble, you're in trouble. That's what happens to me sometimes and you go for another meal and then before you know you're like wow I just consumed like 1,500 calories and that's me done. So yeah those are the three things make sure you focus a number hopefully that was useful and helpful. Remember, yesterday's done now.
Speaker 1:If you had a bad day, who cares? Today's a new day. Tomorrow, Wednesday, who cares? It's coming tomorrow. It'll get you.
Speaker 1:Today's the only day you got, so just focus on today. Try and try and be as honest as possible with yourself. That's all you can do and just all you can do is try your best. Do your best today. And ask yourself are you living moderately really is to really ask yourself all the time and you'll be fine.
Speaker 1:So have a good day, and I'll speak to you tomorrow. And that's it. 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.
Speaker 1:I don't want you to think about tomorrow. I don't want you to think about yesterday. 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.
Speaker 1:Ground yourself today. Follow the one day at a time philosophy, and your life will change.
