Transcript
Speaker: Welcome back to the Fit-ish Project with your host, Lathan Bass, where we make fitness and health simple for regular people like you and I. It is time for that weekly episode. Before I get into that, just reminder to continue to leave reviews, share this with people who you think could get some value out of it, help to continue to grow this show, get it out to more people who can use it to live better, look better, feel better, all those good things. That is the entire goal of this show, so i appreciate your help in making that happen.
Speaker: The episode for this week, I wanted to do an episode on underrated fat loss hacks. And before I get into this episode, I thought it'd be good to first tell you a story about why i've landed on this podcast and how I think it can be super applicable to you with things that you can use pretty much right away.
Speaker: I went on my first diet when I was 15 years old. I was in high school. I was a sophomore getting ready to go into my junior year. i was an athlete. I wanted to be better at sports. And I had a basketball coach who basically pulled me aside and had a conversation with me and was like, you have a lot of potential. You can be really good at sports and you have a lot of athleticism. But if you don't lose weight, you're not going to be able to seek that potential. Like basically you're not going to be able to get into as good of shape. That'll allow you to play more, use all your abilities, be able to run faster, jump higher, all those different things. And so for me, that was really all I cared about at the time was just sports. Like I wanted to be a better athlete. I wanted to be good at basketball and baseball and,
Speaker: all these different things that I was doing for sports. And so to me, it was like a no brainer. I was like, okay, I want to lose weight. And luckily he had a wife who was a dietitian. And so he set me up with a meeting with her. And one of the things that we landed on when doing this was just to start to make better options. And one of the big ones that we found was just cutting out high sugary drinks.
Speaker: So we made some other little swaps and different things like that, but it was a super basic plan. Like she looked at the things that I was already eating and she gave me a couple of recommendations. And through those recommendations of just switching up my diet little bit, eliminating some things and eating more of other things, along with being in sports like practicing and games and everything. working out and different things like that, I was able to lose about 30 to 35 pounds from my sophomore year to my junior year. I remember going into my sophomore year in the football cur program, I was listed at 265. And then that next year round, when we got weighed in for our football weigh-ins, I was 230 pounds and I had gotten taller. I had built some muscle in that time too, because was working out. So realistically, I probably lost more than 30 to 35 pounds of fat and added some muscle. But it was simply from working out, moving, but also just making some very simple tweaks. Like at the time, I didn't have any idea what calories were. i didn't understand how much protein I needed. I didn't understand any of that stuff that I understand now. I didn't really even know what a calorie deficit was. I just knew that I needed to start making some better choices. And with that.
Speaker: exercising and continuing to do the things that I was doing, I saw that I was losing a lot of weight and that was super motivating to me. And so I stuck with doing those things, but it was all just by making a few little simple tweaks. Like I said, one of the main things that I did was I stopped drinking pop. I stopped drinking juice and I stopped drinking sports drinks.
Speaker: And I don't know how many calories that was, but I know that I was drinking a lot at the time. Like it was not unusual for me to drink several glasses of juice that we had in the house, like Hawaiian Punch, different things like that. Sports drinks, Gatorades, Powerades with lots of sugar, lots of calories were pretty common. We typically always had pop in the house too. So I was drinking that. So if I had to guess, it was probably somewhere between 500 to 750 calories a day, just on liquid calories. And so by simply cutting those out and with moving more and different things like that, I was able to drop this weight.
Speaker: And so I thought this would be a good episode to just provide you with some of these underrated fat loss hacks because most people know they need to eat less, they need to move more. Everybody knows that that's how you lose weight. That's how you are able to get to a good body composition and be able to keep weight off is to continue to exercise and move. and not overeat.
Speaker: But a lot of people really struggle with that. And I think there's a lot of simple things that most people don't really know or understand that they could be doing to make this whole process easier and make it super practical. There's lots of things that you can do that you're already doing, where if you make simple little tweaks, or simple little food swaps, different things like that, where you could be saving yourself 400, 500, 1000 calories in a single day or a single meal, just by making some of these little swaps. And so I was just going to run through a bunch of these that I've now kind of adopted into my normal lifestyle, just things that I don't really even think about anymore, ways that I'm able to save tons and tons of calories to help me keep this 100 pounds off and make weight loss and weight maintenance and feel good and look good and all those different things. Pretty easy. So getting right into this, number one,
Speaker: as I mentioned, is just to go from high calorie drinks to zero calorie drinks. Now there are so many different versions of these things. I mean, obviously you have your wear diet sodas, but you have other kinds of sodas as well. You have flavored water, you have sparkling water, you have zero sugar sports drinks, you have coffee, you have tea, you have electrolyte packets or water flavoring or different little like crystal light things. There's so many different ways that you can get flavored drinks without all the extra calories that there's really no reason to drink things that are super high in calories because this is one of the simplest things that you can do right away to save you lots of calories. If you think about it like this, if you're drinking, let's say a couple sodas a day, that's roughly 300 calories.
Speaker: If you multiply that out over the week, That is 2100 calories per week that you could be saving. In other words, that's over a half a pound of weight loss that you could be having by simply switching from, let's say regular full sugar sodas to something that is zero calories like a diet soda or sparkling water or something of that nature. like It's such a simple thing to do and such a simple place to start, but just drinking less calorie dense drinks and sticking to mostly zero calorie drinks. Super simple. Highly recommend because you can save lots of calories that way.
Speaker: Number two on this list, going from fatty cuts of meat to leaner cuts of meat. And this doesn't have to necessarily just be like beef, but also things like fish and chicken are pretty low in calories. But a lot of people eat red meat. I eat a decent amount of red meat.
Speaker: If you think about going from 73% beef to let's beef, In a half a pound of that 700 calories versus 340 calories with the leaner beef. And then you go from 34 grams of protein to 46 grams of protein in that same half pound of beef, just because it has less fat content. Fat is a lot more calorie dense than other things like protein. So when you get these fattier cuts of meat, types of ground beef, or even like slices of meat that have more fat on them, you're going to get more calories with those things. So if you can pick things that are a little bit more lean, whether that be ground beef, whether that be pork options, whether that be fish, turkey, any of that kind of stuff that's going to be a little bit higher in protein and less in fat, you're going to save yourself tons of calories. Let's say if you go from eating that 73%
Speaker: to 93% and you're eating, let's say ground beef and you're saving yourself 300 calories. Again, multiply that out over a week, you're saving yourself over 2000 calories by eating the same exact food, but just a leaner version of that food. So it's not like it tastes all that different. It'll taste a little bit different. But if that's the trade off that you're making to save tons of calories, to me, it's worth it every time. And I honestly like eating the 90 or 93 leaner types of beef more than I like the fattier cuts of beef because it just it sits a little bit better in my stomach. I don't feel as bogged down with it. I can eat a little bit more because I get more protein and more volume with it. And so for me, it's a no brainer. Like, again, it's just one of those simple things that you can do to save yourself tons of calories.
Speaker: Number three, switching from high calorie dense oils to zero calorie cooking oils. So zero calorie cooking sprays, you can find these all over the place where they have zero calories in them to cook your food or switching from fried foods to just using an air fryer. This is something that could save you hundreds of calories because most oils are pretty calorie dense. If you think about even a tablespoon of olive oil, which olive oil is considered a super healthy type of food.
Speaker: but it's also very calorie dense. And so for me, it's not really something that I use a ton of. Use it every once in a while. But like if I was using that, to me, I'm not really feeling a difference or like tasting a difference if I use olive oil versus like a zero calorie cooking spray. So I'd rather save those 250, 300 calories on oil on actual food that I'm going to taste. And that's going to help satiate me and manage hunger and different things like that. So simply by switching from something like a high calorie oil, you could be saving yourself 500 calories in a single day because if you're using these oils to cook your food, you're not using just one single serving typically. And if one serving has 120 calories and you're using, let's say three servings to cook your food in, you could be adding 300, 400, 500 calories extra in those meals. Just a quick breakdown, just by those three things, you could be saving yourself
Speaker: 800 calories in a single day with simple swaps that you barely even notice. If you switch from drinking full calorie sodas, like high sugary sodas, if let's say you're drinking two of those per day, you could be saving yourself 300 calories. If you switch to leaner cuts of meat, you could be saving yourself another 300 calories. If you switch from using high calorie oils, you could be saving yourself another 200 to 300 calories in a single day. So just from those three little swaps, that could be 900 calories that you easily just erased. and you multiply that out over the week that's 800 calories saved for seven days is a pound and a half of weight loss from three things and i have another 18 19 of these little tips that i'm gonna throw at you but it just goes to show you how making small little tweaks matters i think that lots of times people think that they need to drastically improve every single facet of their diet like they can never eat any sort of processed food again. They can't ever go out to eat. They can't ever have a drink. They can't ever do any of these things. When in reality, if you start making some of these small tweaks and you're doing a couple of these things and start to stack them on each other, you can see pretty visible and substantial change with weight loss and even just being able to maintain your weight by practical, intentional effort to improve some of these things. And so I'll get into some of these others, but I just wanted to nail that point home that like
Speaker: Using even a couple of these can start to make a pretty big difference when you do these things day after day, week after week, month after month. Number four is switching from high calorie sauces to low calorie sauces.
Speaker: There's lots of sauces out there like think of your condiments, your ketchup, barbecue sauce, all those different things. a lot of those are have a lot of sugar in them. So that ends up making them very high calorie. But you can find versions that are much less in calories. So lower sugar type of sauces, barbecue sauces, ketchups, ranch, different things like that. One of my favorite brands that I use is called G Hughes and they make all different types of sauces that are pretty tasty. And now there's just so many options out there because a lot more people are being more cognizant of these things and want these options. So there's tons of different
Speaker: flavors that you can find different brands that you can try. but There's also some regular sauces that are just low in calories in general. So Buffalo sauce is usually you pretty low. Hot sauce is usually pretty low mustard salsa taco sauce using nonfat Greek yogurt as a sour cream substitution is something that I do pretty often. So there's lots of little ways that you can start to make some of these tweaks use lower calorie sauces.
Speaker: Because again, if you're dousing your food in these sauces, but you're not really ever looking at nutrition labels or anything like that, you'd be surprised at how many calories you can add in just by adding a single condiment to one or two of your meals throughout the day. I just had this experience because I was trying ah a new dish and it called for yum yum sauce. I looked at the calories on this bottle and for two tablespoons, which is not very much at all, like it's a tiny little bit, like that's maybe the size of your thumb is two tablespoons. It was 150 calories for a single serving. And let's be honest, most of us are not having just one one serving size. when it comes to our sauces. Like you're probably having a good two, maybe three serving sizes. So you could be easily adding 400 calories onto your bowl, which depending on what kind of meal you're having, that might be more calories than the meal itself of like some protein and some vegetables. and different things like that. So you just have to be careful with these things and start to just look at food labels and make sure that you are not having things that are super high calorie dense all the time. Like if you're having these things every once in a while, not that big of a deal. But if that's like a dish that you really like, and you never really know that, oh, I'm adding 400 calories of sauce onto this dish every single day, again, those things start to add up
Speaker: Number five, using sugar-free syrup for regular syrup. Again, this is one of those that like, if you're not having syrup all that often and you want to use the full calorie syrup, that's what you enjoy. Then by all means, go for it. I know that I've had some friends that are like, I don't know how you use that sugar-free syrup. To me, I like the way that it tastes. It doesn't really do anything different for me from having that versus like the actual thing.
Speaker: But I also realized like I eat pancakes or waffles. Like I've been eating those two staples for like, i don't know, like probably close to a year now. I have waffles pretty much every morning with some fruit. And if I was using full calorie, high sugar type of syrup, I could easily be adding an extra 300 calories per day to this meal versus if I just use my sugar-free stuff, it's adding 20 extra calories and I like the way that it tastes. So Not a huge deal because I know that everybody's not eating waffles or pancakes every single morning like I am. But again, just one of those things to think about.
Speaker: Number six on this list, finding low calorie alcohol options. If you drink, having some go-to options that are a little bit less in calories. Again, I think this is one of those, like if you're not drinking very often, it's not that big of a deal. But I typically like to stick to lower calorie options, especially something like in the summertime where I'm just drinking a little bit more frequently. There's more social outings. weddings, get togethers, parties, different things like that. I'm just drinking a little bit more than I typically do the rest of the year. And so I like to stick to lower calorie options. So light beers, you can find lots of beers that are around 100 calories, some a little bit lower, some a little bit more, but sticking around 100 calories is pretty safe bet. seltzers are typically 100 calories for a can or sticking to liquor on the rocks or with zero calorie mixers things like club soda different things that have zero calories water with some limes or lemons or different things like that are always good options versus your super heavy beers or IPAs or sugary drinks, your cocktails, your margs, like those things that have a lot of sugar in them are going to be much higher calorie. Like if you have, go to a restaurant, like a Mexican restaurant, and let's say you get like a jumbo marg that's just regular, you can taste it and there's quite a bit of sugar in there. That single marg could have anywhere between 500 to 800 calories and you compare that to if you go and have let's say eight light beers that's 800 calories so one single jumbo mar versus eight beers just something to keep in mind as you're making these decisions because i think when you have more of that knowledge then you can make those decisions like for me if i'm going out and i'm going to be out for multiple hours i would rather be able to spread out eight different beers versus having two or three jumble marks. And I just had three times as many calories that I wanted to have where I could have just made this other option. Still had a few drinks, still enjoyed myself, still enjoyed the social event, all those different things while still making this decision that's going to help me out a little bit.
Speaker: So having some go-to alcohol drinks is key if that's something that you do regularly. Number seven is just switching from less processed foods to more whole foods, which this is an obvious one for people, but I don't think most people realize just how much they're eating processed foods. So when you look across people's diets here in America, it's roughly between 50 60% of their entire diet is coming from ultra processed foods. And I'm not talking about like processing things in general, because most foods are processed, but things that are ultra processed. So you think of like your things that are coming in packages, high sugar, high salt, things that are engineered to taste really good and very easy to overeat makes it very problematic. Because if you're eating too many calories, obviously, we know where that ends up, you end up gaining weight, you don't feel great.
Speaker: all those different things but when you start to switch and eat more whole foods it starts to solve a lot of problems and so for me when somebody comes to me like probably the most simple generic advice that i give people above anything else is try to work up to that 80 20 diet 80 of your diet is coming from whole minimally processed foods and then 20 come from whatever else you want. If you want to have some processed foods, if you want to have some alcohol, some desserts, if you want to out to eat, that fits in that 20%. But most of the time, we're trying to stick to lean proteins, fruits, vegetables, healthy fats, different things like that, because it solves so many problems by doing this without having to change a bunch of different things. Because if you're eating more whole foods, you're much less likely to overeat. You're getting more nutrients. So your body feels better. if You have better energy. You're less hungry. You have less cravings. Fullness and satiety after your meals are typically better versus when you're eating highly processed foods, you're having less added sugar and different things like that. So just by doing this one simple thing of switching to more whole foods, you're solving a lot of these issues. So starting to work up to that 80-20 rule, I think is a really good rule of thumb to shoot for.
Speaker: Number eight, find some low calorie desserts. If you're anything like me and you have a little bit of a sweet tooth, you like a little sweet treat now and then, I think it's important to find some lower calorie desserts because it's very easy to start to get into some desserts that are extremely high calorie that make it very difficult to not eat excess calories. So for me, if you follow me on any of my social medias, you know that I love ice cream. So the Ninja Creamy has been an absolute lifesaver because I can eat entire pints of ice cream that tastes really good. for 200 250 300 calories and that checks that little sweet tooth for me every single night i don't feel like i have to go out and have a bunch of different stuff it just helps to keep me enjoying my diet gives me something to look forward to i don't ever feel like i'm overly restricting things but if you don't have access to a ninja creamier i don't have that like there's other options that you can find you know rice krispies are very low in calories you can find different protein brownie recipes you can find different ice cream sandwiches are pretty low in calories so there's lots of options out there you just have to find some things that are lowering calories that you can eat regularly if that is you who enjoys having some sweet things from time to time because if you're trying to constantly restrict and you really do like sweets i mean you're going to be able to do that for a while but eventually you're going to start to want to crave some of those things and you're going to want to include some of those things so if you can find some lower calorie options that you can eat on a regular basis. I think that's a better option than trying to just restrict yourself from those things all the time.
Speaker: Number nine is to find macrofriendly swaps for high calorie meals that you like and so for an example of this is like i really like pizza so i found a macro friendly lower calorie, higher protein version of pizza that I really like, like that wasn't too complicated. And that actually tastes good. There's some recipes that you'll find out there for different meals. And They just don't taste very good. But I think now with just how many options there are and just with people who make recipes and different things on social media, there's so many good recipes out there for pretty much any type of meal that you could want, whether it's burritos or pastas or burgers or pizza. Like there's so many different ways that you can make things more calorie friendly if you find these recipes. And when you have these to turn to. versus going out and eating the full fat, full sugar, super high calorie versions of these things, you're going to save yourself literally 1000s of calories. And so for me, like if I'm in a cut, or if I'm just trying to watch my calories a little bit, watch my diet a little bit rather than going and eating a whole large pizza from Domino's or some other place.
Speaker: I can have an entire large pizza that I make at my house for a third of the calories. And so it's a thousand calories or 1200 calories versus going out and eating 3000 calories worth of pizza. And again, you can find these for really any type of recipes or meals that you like. You just have to search on your social media or go online and you'll find tons of these different recipes that you can try.
Speaker: Number 10 is to snack smarter. I typically use this rule or this guideline when it comes to snacking to use protein or fruit as a snack because you're rarely going to find yourself overeating on protein or fruit. So cottage cheese, Greek yogurt, beef sticks, beef jerky, protein bars, protein shakes, or any kind of fruit are always really good options because, again, you're just not going to eat 700 calories worth of fruit or protein so you don't really have to worry about overeating those things like you would with other things like chips or sweets or Crackers or nuts or anything like that And so if you're goingnna have those things my recommendation would be to buy those things in single serve packets so like smaller like snack versions of those things because it just makes it easier to actually not overeat those things like if you eat a small bag of chips and the chips are gone, okay like then you're done with it if you eat the little cookies in the package then once that package is gone then you're done with it obviously you could go back and eat multiple of those but i think just having that barrier in there to make you think twice about it versus like if i just grab a big family size bag of chips and i sit down and i'm eating out of that bag i could crush half that bag no problem but if i'm eating out of one of these smaller individual packs and i know okay at the end of this bag i'm not going to go back and have another one i'm just going to be done with it So that would be my recommendation with just finding ways to snack smarter. Number 11, use carbonated drinks to curb hunger and cravings. This is a big one that I use anytime that I'm in a fat loss phase. Carbonation makes you feel somewhat full and helps to manage some of that hunger. So when you're drinking like flavored waters or diet sodas or different things that have a little bit of carbonation that can help you give you that more full and satiated feeling which can help and then the sweetness I found can help with just managing cravings because a lot of times with cravings it's like you want something sweet and you don't want to have something that's going to add a bunch of calories you can use carbonated zero calorie drinks to help just give you some of that sweetness flavor
Speaker: Number 12, very similar with this is using chewing gum to curb some of those eating habits. So a lot of times when it comes to trying to change your habits, it's a lot easier to replace a habit than it is to just completely stop a habit. So if you find yourself like somebody who just snacking or eating a lot rather than just trying to completely change stop that use chewing gum as an option so when you feel like oh i'm craving this thing or i really feel like i want to eat right now you can start to use chewing gum as a way to replace that habit this works with people who are like trying to quit smoking you a lot of times see people who have little candy or like they'll chew gum or something because they're trying to replace that old habit with something new so this is just something that you can try i've been chewing gum forever
Speaker: Like since I was in high school, I've always just been a big gum chewer. And part of the reason is because it does help me with that. Like I've just found that when I'm chewing gum, I don't necessarily feel the need to like eat a bunch or have food or snack or different things like that because I'm chewing on gum. And so that works for me. It's kind of a weird, odd one, but it works for me. And so I figured I'd throw it in here.
Speaker: Number 13, track food periodically to dial things in. Every once in a while, I think it's good to just go back into tracking food a little bit. And it never fails anytime that I have somebody do it or when I do it myself and I go in and I track food for a few days or a few weeks or a month or so, I'll always go back in those first few days. I'll just notice that I've been eating more, like your portion sizes start to get a little bit bigger. You're having little snacks or bites or different things like that. that start to add up and this is most people's biggest problem when it comes to not being able to lose weight is they're just eating more than they think they are anytime that i have people start tracking calories it literally never fails they are eating more than they think they are and it's very easy to say like i eat pretty healthy like there's no way that i shouldn't be losing weight but the fact of the matter is if you're not losing weight over a period of time or you're gaining weight you're eating more than your body needs and the simplest way to figure that out is to track food for a period of time to dial things in a little bit. And so you can do this for a few days, a few weeks, a month, like anytime that you feel like you want to either lose some weight or just rein things back in a little bit. Maybe you've gone through a period like we're coming out of summer pretty soon here where a lot of people just eat more, drink more, that sort of thing, maybe put on a few pounds. So it might not be a bad idea to
Speaker: in a month or so just going to phase where I'm going track calories for a few weeks and so I can dial things in and get more of a handle on how much I'm actually eating how many calories I'm consuming how much protein ah I'm having like all those things will be beneficial so using tracking food for a period of time I found can be super helpful for people who want to either lose fat or just like dial things in just a little bit number 14 fat loss tip Compress your eating window instead of eating in a very large window, let's say 12 to 14 hours throughout the day. If you can compress that window into like an eight to 10 hour day, your body is going to get used to being able to like manage hunger a little bit better and you just have less time to overeat. So if I'm eating in an eight hour window versus a 14 hour window, that just gives me a lot less time to overeat.
Speaker: Obviously, that doesn't guarantee that you're going to eat less. But I think for a lot of people, when they start to compress that window, they find that they're just not as hungry and they're not eating as many calories. And this is exactly what like time restricted feeding is or what a lot of people will call intermittent fasting. That's all that this is doing. It's just giving yourself some constraints around how much time you actually have to eat. And when you start to give yourself less time to eat, you will typically find that you're eating a little bit less. So this is something that I'll do from time to time too. Like I'll just compress my time that I'm eating in. And so I'll have like a late breakfast, then I'll have lunch and then like an earlier dinner. And I found that like, if I do that for a period of time, then my body gets used to it. And I find that it's a little bit easier to manage hunger. So just a thought, something to play around with something to try because it could help you with being able to adhere to a diet and being able to not feel like you're hungry all the time.
Speaker: Number 15, eat on a routine schedule whenever possible. Very similar to what I was just saying, your body gets very regulated to the routine and structure that you throw at it. And if you're always eating at very sporadic times, random times, it's hard for your body to get a grasp on knowing like when to expect hunger and expect food and different things like that. So if you can regulate that a little bit more, like eat breakfast, lunch, dinner at the same time, eat your meals at the same time, You'll find it easier to manage hunger and that way you're also just not thinking about food throughout the day at different periods of time or like managing or trying to just deal with hunger and cravings and stuff like that. The more regular that you can make your eating schedule, the easier it'll be to manage those things.
Speaker: Number 16, we got, I think five left. If you're going out to eat, super easy strategy that you can use is to simply skip a meal. So anytime you're going out to eat, you're probably going to be having more calories.
Speaker: Lots of places have like lighter menus or lower calorie options or things like that. but when you're going out to eat, you're typically just going to get more calories than you think you are. Bigger portion sizes, there's hidden calories and sauces and cooking oils and different things like that. So I've always found that a better approach rather than trying to squeeze your meal into 500 calories or a small amount of calories is just to give yourself a bigger budget for those meals out. And an easy way to do this is just to skip a meal for that day. So if you skip a meal, let's say you skip breakfast and then you're going have lunch and then you're going out to dinner with some friends or family or whatever.
Speaker: Now you just saved yourself 500, 600, 700 calories extra that you can use towards your dinner. So you have that meal out and you're still not even going over your calories because you budgeted a few extra calories. So anytime you're going out to eat, that's a super simple strategy that you can use. Just skip one meal and just have two meals for that day so you can bank some extra calories.
Speaker: Number 17, use the rule of thirds. This is a simple little format that I like to think about anytime that I'm not really tracking calories, but having most of your meals fit this format can help to keep your calories a little bit lower, get you good amounts of protein and make sure that you're eating good food. So you think about a plate, you're going to have one plate at each meal on that plate. It's going to be split into thirds. So a third of the plate, going have some protein, another third of the plate, you're going to have some fruit or vegetables, and then the remaining third of the plate, you can put whatever else you want on it. Again, by doing this, you're getting yourself good amount of protein. You're getting some whole foods, you're getting good nutrients, you're getting some fiber with the fruits or vegetables. And then you're also able to include some other things that you want on that plate as well. So I found that it's a good flexible approach without having to necessarily track calories. Again, this doesn't guarantee that you're going to be keeping your calories super low or that you're in a calorie deficit. But I found that it's a good thing to use, especially like if you're on the go or if you're just trying to keep things relatively in check, this is a good format that you can use the rule of thirds. Number 18, eat more potatoes. Potatoes are one of the most satiating foods that you can eat, meaning that when you eat them, you are more full and satiated after your meals. So if you're trying to lose weight or you're even trying to maintain weight and you just want to feel more full and satisfied after meals, including more potatoes in those meals can be super helpful. And right along with that, some other really satiating foods are things like oats, Greek yogurt, cottage cheese, eggs, egg whites, fruit, veggies, whole grains, proteins, lean proteins are always going to be good options.
Speaker: There's a satiety list. So foods that are ranked as the most filling and you can look at those. And a lot of those are just foods that I just listed to you there. But I think just starting to incorporate more of those things that you know are going to keep you full for longer. It's a very smart strategy. So these are things that I eat all the time, because I know that for me as a guy who can eat a lot of food, if I'm eating really tiny portions, or if I'm eating foods that don't really keep me full for longer than an hour, that's gonna end up being a problem, because then I'm going to eat lots more food, which leads to lots more calories. So for me, I want to think about what are ways that I can incorporate some of these really highly satiating foods into my meals or into my snacks. And
Speaker: So that way I'm not thinking about food or feeling hungry or trying to manage hunger or different things like that. I eat meals that have lots of fiber, lean proteins, really high volume satiating foods. And then I'm not hungry in between meals or different things like that. So starting to incorporate some of these things can be super useful. Number 19, anytime you're out to eat a really easy lower calorie option that you can go to is anything that has like grilled chicken or any type of like fish option are typically going to be lower calorie options. So
Speaker: If you're going out to eat and you're still trying to keep your meal relatively low calorie grilled chicken or fish and then anything with like lots of vegetables and then sticking to zo zero calorie drinks can be a good option. Like if you're traveling a bunch for work or different things like that where you just don't have access to making your own food, preparing your own food and you just have to eat out more often than you would like. Sticking to things that have lots of veggies, grilled chicken, fish, even some cuts of leaner beef can be easy go-to options when you are on the go and you don't necessarily have as much variety or different things to choose from.
Speaker: Number 20, find easily repeatable meals. Staying consistent becomes a lot easier when the way that you cook and eat is convenient. If you have these super complex recipes and you don't like cooking, you're probably not going to stick to it. So for me, as a guy who really doesn't like to spend tons of time cooking, I have meals that I can make most of them within 10 minutes. Like most of the things that I eat, I can whip up in 10, maybe 15 minutes and I can have those meals ready to go. So I'm not spending tons of time in the kitchen cooking. I'm not having a dozen different ingredients for different meals like that. So finding easily repeatable meals will make this whole process easier. So the way that I typically go about a week is Most of the things that I eat are very simple, like lots of whole foods, lean proteins, fruits, vegetables, just mixtures of those different things. And then probably one to two times a week, I'll have like a more macro-friendly type of version of a food. So like pizza, different things like that, burgers that I want to have that are still going to be lower in calorie because I'm using a more macro-friendly version. And then maybe once a week or so, I'll go out to eat. And I found that with that format, I get a good amount of flexibility. And so I'm not really feeling like I'm restricting myself, but I'm also able to keep my calories lower I'm able to get protein, get nutrients. I'm able to feel better. I'm able to look the way that I want to look. So finding a system that works for you and that starts with ease liver people meals is so crucial to this whole process.
Speaker: And then the last one, number 21 that I will leave you with If you're dealing with hunger a lot, I would recommend doubling up on one of these things. So either protein, vegetables, or fruit, because by doubling up on any of these things, you're going to, again, increase the volume of your meal so that you're not as hungry or dealing with a bunch of that hunger throughout the day. but you're not adding tons of calories with these things like if you double up your vegetables you're barely adding any calories if you double up your fruits you're not really adding a ton of calories you double up your protein again you're not adding tons of calories as long as you're sticking to lean protein so you may be only adding 100 maybe 200 calories in these instances by doubling up on these things But you're able to stay fully insatiated for a lot longer when you add a little bit more bulk, a little bit more volume to these meals. And so simple little strategy.
Speaker: Hopefully with these little tips, you were able to gather a couple that you can start using immediately because as I said, you start adding up a couple of these little tips, little tweaks, little things here or there. And over time, they make a big difference. Like in a single day, doesn't really make a ton of difference. But if you start to multiply this out over weeks, over months, you could easily find yourself dropping 10, 20, 30 pounds if you continue to do these things consistently and start to implement these things regularly within your diet. So hopefully there was some good things in there that you can start to add in. Again, I wouldn't try to add in all these things at once, but find
Speaker: one or two of these things that you can start trying out. And then if you get those things down, if you make those habits, if you make those swaps and they stick and they work for you, then you can start to add other ones on top of that. But again, hopefully this was helpful, practical, and you find some value in this. If you did, you can always share this out with some other people. if They review all that good stuff.
Speaker: The one-on-one coaching link is in the show notes as always. And I appreciate you listening. We will see you next
