Sometimes, we need to make some serious changes in our lifestyle in order to live a better and healthier life. While “healthy” looks different for everyone, there are instances in our life in which we may need to lose body fat in order to get back to our optimum health.
If you’re at a place in your life where you would benefit from losing excess body fat, tune in to this episode to learn a few ways in which you can start to do this through making tiny leaps each day.
Here are two reasons why you should listen to the full episode.
- Learn how to change your habits throughout the day to reach your goals.
- Discover simple things to cut out of your diet to make more progress toward a weight loss goal.
Resources
- Listen to all TLBC episodes ad-free and get access to exclusive episodes when you join TLBC+!
- Do you need a step-by-step guide to build consistency in your life? Get a copy of The Consistency Code here!
Episode Highlights
What Role Do Calories Play in Weight Loss and Weight Gain?
- High-calorie snack foods are infamous for giving us an instant feeling of fulfillment without actually filling our stomach. This is why we eat a whole bag of potato chips when we really only wanted to eat a handful.
- When we are intaking a higher amount of calories than we are burning throughout the day through exercise, we are more likely to gain weight.
- Weight loss is achieved through a calorie deficit. In other words, we want to intake less calories than we burn.
Should You Be Eating Less?
- The goal here is not to starve yourself, whatsoever.
- Rather, we want to seek out food items that are nutritious and that will leave us feeling full, but without the high calorie count.
What Can You Cut Out or Replace?
- Consider what you eat on an average day.
- Soft drinks, salty snacks, cake, ice cream, and most fast food items are high in calories. They will also leave you hungry just after eating them, causing you to crave even more high calorie foods.
How Can You Avoid Temptation?
- Change your environment. If you usually drive by a fast food restaurant that you can’t resist on your commute to work, try to find another way to get to where you’re going that doesn’t pass by a fast food restaurant.
- Unfollow social media accounts that tend to incite your cravings.
- Do not starve yourself. Always have a healthy snack on you to avoid starving yourself to the point of not being able to make a healthy decision.
It’s So Hard to Stay Committed. What Are Some Tips I Can Return to When I Feel Overwhelmed?
- Focus on changing daily habits rather than making big changes
- Replace high calorie snacks with fruit, black coffee, green tea, or nuts
- Replace soda with flavored seltzers
- Change up our environment to help reinforce our goals
- Add some mild exercise into each day
5 Powerful Quotes
- “The cycle works like this, the media shows us what “healthy” should look like. Typically in the form of something that is straight up unrealistic. Then we start to feel like we aren’t good enough. Next, some diet becomes popular and we try it. Finally, we drop the diet or experience health issues as a result of it and the cycle starts over.”
- “High-calorie snack foods are infamous for giving us an instant feeling of fulfillment without actually filling our stomach.”
- “Consuming material like books, videos, podcasts, and articles about losing weight quickly and effortlessly is another way to sabotage our personal health goals. While some general advice is helpful, much of this propaganda is too broad to be applied to all consumers.”
- “Ultimately the goal needs to be changing our habits throughout the day rather than trying to make some huge change all at once.”
- “Sometimes, when we see food, we’re going to grab for it out of instinct instead of hunger.”
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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