Episode 426: Liron Kayvan: The Top 5 Ways to Lose the Last 5 Lbs
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What is the focus of this Fitness Friday episode?
Welcome to another Fitness Friday with my friend Leron. Thank you for being here, Leron. Thank you. This is going to be a really speedy, fast episode on five pounds because how often do people say to themselves, if I can just lose five pounds, the last five pounds. So we want to sit here and do a really quick episode on the five top ways that That will help you lose that last five pounds. Yes. Ready? Yes. Okay. My first top tip is tracking everything you eat because it's calories in versus calories out. As much as people don't want to believe this controversy, it really is about nutrition, right? Like nutrition is going to be the 80-20 rule. You can work out all day, but if you're not... If you're not watching what you're intaking, you know, in the kitchen, you're going to be in trouble.
Why is tracking your food intake crucial for weight loss?
So really track everything you're eating so you know how much it is. It's very different than eyeballing. And that is a very big thing that can move the needle a lot. Did you do your five and I did my five? Oh, okay. We can do that. Okay. The other thing I think is really important is portions. Again, it's kind of in the same vein as in the nutrition vein, which is watching your portions, tracking what you're eating. The third thing is really not eating too little. I think eating too little is where a lot of people make mistakes because they actually end up eating more later on because... your willpower and your discipline ends up flailing when you get really hungry and when your body is deficient in nutrients. So if you are somebody who thinks that if you eat less, that's going to actually help you lose weight in the long term, in the long run, that actually works against you. Eating foods that are highly dense in nutrients, though, like I'm saying for breakfast, for
How can breakfast choices impact your daily food consumption?
So for me, one of the ways that when I need to kind of like rein it in, I always eat breakfast, but I eat protein for breakfast. And that protein, that protein first thing in the morning really helps me with my satiation throughout the day. When I'm not eating protein first thing in the morning, almost always I end up eating way more, way more calories, way more bad stuff. down the road because I'm starving. So that little thing, wait, can I finish it? That little thing of eating protein first thing really helps me out. So I eat eggs. I'll have a protein shake if I'm on the go. It makes a big difference. And then one more thing. Am I allowed to? I've got one more. Sleep. Sleep to me is a game changer.
That's a bloody good one, yeah. For so many reasons. It regulates my hormones, regulates your hormones, not just my hormones. It regulates hormones. That's a big one. It also helps me with how much I consume, again, food-wise throughout the day.
Why is sleep important for weight management?
That's a fact. Right? When I don't sleep properly, without question, I will eat way more bad shit for myself. And more food, right? Because my inhibitions are less. I'm crankier. I need that sugar. I need that savory. So I'll eat things that are just naturally not as good for me. Makes a big difference. So are those five? That's five. Okay. Those are my five. Yeah.
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Chapters
6 chapters
1
What is the focus of this Fitness Friday episode?
1:56–2:51
2
Why is tracking your food intake crucial for weight loss?
2:51–4:01
3
How can breakfast choices impact your daily food consumption?
4:01–5:09
4
Why is sleep important for weight management?
5:09–5:45
5
What role does walking play in losing the last 5 pounds?
5:45–6:21
6
How does focusing on nutrient-dense foods aid in weight loss?
6:21–11:48
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