How to lose weight Part 4 - what to eat!

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In this episode we talk about what to eat to lose the weight.

Transcript

SPEAKER_00 0:02

Hello and welcome to the Empowered Body Method Podcast. This is your host, Greg Ferron, and today we're on part four, if I remember rightly, of our How to Lose Weight series. Now, if you've watched the or listened to the shall I say, the last couple of episodes, you would have seen that we talked about expectations, uh mindset, etc. Now, obviously, I can't cram everything into this, and that it's just tough. There's you can only give so much in a podcast. However, what I am doing is I'm doing a special masterclass on December 7th, which is going to be at seven o'clock UK time. Um, the link is going to be in the show notes for you to join up and hear me talk about the three biggest reasons why you might struggle to lose weight and how to get around them. Um, and that's gonna be really good. So, on the last masterclass I did, we had women, you know, changing their mindset around food and how they treat themselves. So it's gonna be better than the last one. So get in there, right? Today's topic, we're gonna talk, continue talking about nutrition and how nutrition is the bedrock of fat loss or weight loss, whatever you want to call it. So let me just set the scene for you because most of the ladies that I work with are either extremely time poor business owners who are doing very well for themselves, but want a higher level of success or energy, or you're kind of senior management director level type person who after work just finds it really tough to get motivated to go to the gym and do all those things. Anyway, I'm gonna say this first of all to anyone listening. Number one, your nutrition is the foundation of um how you lose weight and get in great shape. Okay. And I have a saying, I want you to remember this and imprint it on your brain. Diet for weight, exercise for shape. So when I talk to my clients about how we're gonna set up their nutrition, their training, etc., we're really gonna make sure that we nail the diet. Okay, so I'm gonna give you some tips in this episode about how to set that up. And this episode might upset a few people because we're gonna talk about calories again. I know, but if we don't talk about it, then it's a biggest part that's missing from the conversation. And I know many of you have had a poor relationship with the words diet and calories, and we're gonna talk about that more in the next episode, but it really is the fundamental part of it all, and if you look at nutrition as a whole, the foods that are the most what you want is food that are lower, lower in calories and higher in nutrients. Well, what do you mean by that, Greg? Well, very simply, fruit and vegetables, okay, other things with fiber, okay. So you're looking at potatoes, squashes, yams, all those good stuff, and you're looking at lean protein sources, so fish, leaner cuts of um meat, and if you're a vegetarian, you're gonna be looking at things like beans, tofu, etc., for your protein sources. Pretty simple. Um, dairy would come into a protein source as well, just be aware of the fat content. So, first of all, what this shows you is actually you don't have to give up lots and lots of different foods, and that's the bedrock of my philosophy when I'm working with clients is that we don't give up any foods that you might love. Okay, because I know what happens that leads to unsustainable outcomes, and this is the biggest part of it. So here's how you're gonna set up your nutrition. Really, really simple. You're gonna decide what your goal weight is. Now, I would say to most people, set the first goal at the first 20 pounds. So if you need to lose 20 pounds, let's say you weigh 180, your new goal is 160 pounds. Okay. Then you're gonna use at 160 pounds and you're gonna multiply it by 10, 11, or 12. Now, if you're a 10, that would mean that you're extremely active, you're in the gym, you're doing 10,000 steps a day non-stop, um, etc. If you're about 11, it's probably that you go to the gym, but you're probably hitting about 8,000 steps, maybe less. If it's gonna be 12, then actually, I just got it the wrong way around. Right. So let just I just messed, I just messed up there, but hey, full transparency, I'm human. So if someone is in the gym a lot, then I'm gonna give them that calorie goal. So 160 times 12. If someone is not in the gym that often, maybe walks a little bit, then I'm gonna maybe go right 160 times 11. If someone um isn't in the gym that often, then I'm gonna go for 160 times um 10. Simple. So now you have your calories, and you're probably looking at it going, oh my god, that's a lot of calories, Greg. Well, yeah, because the goal is to eat the most amount of calories while still dropping body fat simple. So do that, and then the next thing you're gonna do really is ultimately understand how much protein you're getting in. Now, there's a very easy equation, roughly between 0.8 to 2 grams of protein times your body weight in pounds. It's a good way to start. Really simple, just gives you a rough goal, and then the rest of your food is gonna come from carbs and fats. Very simple. You see how easy that is. So, what that means is that gives you, let's say, you're not that active, you're on a hundred 1600 calories, that's like I don't know, three meals, two meals, 800 cows, very easy. Or that's three meals, maybe around the four or five hundred mark with some snacks. So you see that actually your original thought about calories being too low and all that stuff actually means you can eat a good amount of food um for those calories. And I think this is the big problem with your history around dieting, is that you've always kind of gone for the fastest result. So you pick the lowest calories, and then you find it hard to maintain, and now you hate the word calories. So let's change the mindset around it. We're gonna eat as much food as possible, and we're gonna stick to in the main 80%, 90% of your calories are gonna come from good quality, single ingredient foods, like vegetables, um, lean meats, as I mentioned before, lean protein sources for the vegetarians, um, good quality fish for the pescatarians. Very simple, but you can see now that you can you can still have some pizza, you can still eat out with friends, you can still go for that work dinner, and still get awesome results, and that's the surprising thing for most people. So, nutrition is key, let's not overcomplicate it. Um, if and just a quick reminder: if you're not in the gym that often, you don't walk as much, then use the lower calorie goal, and then be consistent with it. This is the real big issue in all of this that people pick calories and then they do it for a week and they go, Oh, it's not working. Like, give it a little bit of time. You may have to weigh some foods, and I think this is a really important part that people get really upset about. Oh, I don't have enough time to weigh my food, and it's really interesting, right? Because you know, you go to the greengrocer and you ask him to weigh the food so you get the right amount, you go to the butchers to weigh your meat so you get the right amount. So having a food food scale does really, really help. There are other methods that I use with clients to make sure they hit their calorie goals, which don't involve tracking food. However, if you're looking for the fastest way to actually understand what's going wrong with your nutrition, and you yes, you have to be honest with it, is to track your food. Like seriously, it's the fastest way, and actually, you know, something I do with clients to show them how to do it in five minutes a day. So it's five minutes a day. The big challenge for many is that it requires honesty and there's lots of self-judgment around what actually looking at what you eat, but once you're you know open and honest with yourself, then you'll see that actually there are some things that are easy to change. So there you have it. That's nutrition in a nutshell. So if you want to go back to the last episode, we talk about nutrition in more detail, in detail, and then we start again today. Like it's as simple as that. In the next episode, though, I am gonna talk a little bit more around how to stay consistent because I think that's the big issue for everybody, you know, how to stay motivated. And some of these concepts are going to be covered in my masterclass, which is Body Confidence Now. I'm gonna put the link in the show notes. There are a certain amount of seats available. Um, so get in there now while you can, and I'll see you on the next episode.