In Moderation
Providing health, nutrition and fitness advice in moderate amounts to help you live your best life.
Rob: Co-host of the podcast "In Moderation" and fitness enthusiast. Rob has a background in exercise science and is passionate about helping others achieve their health and fitness goals. He brings a wealth of knowledge and expertise to the show, providing valuable insights on topics such as calories, metabolism, and weight loss.
Liam: Co-host of the podcast "In Moderation" and new father. Liam has a background in nutrition and is dedicated to promoting a balanced and sustainable approach to health and wellness. With his witty and sarcastic style, Liam adds a unique flavor to the show, making it both informative and entertaining.
In Moderation
Balancing Budget and Nutrition: Practical Weight Loss and Meal Prep Tips
Have you ever wondered how to seamlessly blend healthy living into your everyday routine? Our latest episode of "In Moderation" kicks off with an amusing chat about iconic Canadian beverages like Canada Dry and A&W before diving into the burning question: How can you effectively lose weight without drastic measures? We'll guide you through determining your daily caloric needs and the significance of personal food tracking. Get ready to discover how a manageable calorie deficit can lead to sustainable weight loss, making this tricky topic simpler than ever.
Are you overwhelmed by meal prep? We’ve got practical strategies to make it feel less daunting. Start by planning one meal at a time, and we'll show you how to integrate fruits and vegetables into your snacks in creative ways. Whether it's mixing popcorn with chips for portion control or building balanced snack plates (our beloved "girl dinner"), we provide tips to keep your snacking both enjoyable and nutritious. Our light-hearted discussion ensures that healthier choices are not only accessible but also fun.
Balancing your diet doesn't have to be expensive or complicated. We highlight affordable and protein-packed snack options like protein bars, powders, and even meat alternatives. From black bean burgers to Birdseye Power Blends, you’ll find budget-friendly ways to enrich your meals. We round out the episode by sharing mindful eating tips and teasing upcoming content and special giveaways. Join us for an episode brimming with engaging and practical advice to support your healthy living journey!
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Hey, Rob, where are you from?
Speaker 2:Um from Canada. Is it dry up?
Speaker 1:there.
Speaker 2:Oh, I think I see where this is going. Listen, I'm telling you you need to try Canada dry.
Speaker 1:It's good. The people tell me I got to like try the cherry one. I'm always worried with the flavors. You know you get the basic one and then maybe I'll when it's like I always get when it's like four cases for like 20 bucks or something like that, so it's like five dollars a case and I just load up on them Like it. Just you put it there in your basement or whatever. It lasts a long time. But anyway, welcome to In Moderation. I think it's kind of a little maybe apropos, Apropos that's a thing.
Speaker 2:right, that's a thing. Yeah, it's like French German.
Speaker 1:I don't know, it doesn't matter, I prefer tabernacle. That's a great French word, cabecual word, let's sure.
Speaker 2:That's I'm going to go with. That's a word too.
Speaker 1:Right up there with toque Opening up a zero sugar soda, because I get asked all like literally just so much, how do I lose weight is always just like number one question, Like hey, I need tips on losing weight. And on Tik TOK, I have a whole like weight loss playlist where just like all my weight loss videos about weight loss in there, but I still like just constantly get asked Um, I got asked on doing a review today. Someone was like I was doing a review on a video where someone was like this is great for weight loss, and so I was like why is it always about weight loss?
Speaker 2:I'm like that's because it hits the algorithm.
Speaker 1:That's what a lot of people are looking for. It's true. They say that, like so many people are looking for that do you have canada? Dry too, or do you have mountain dew? What?
Speaker 2:do you know? I was about to complain. I don't even have the uh, the a and w zero diet and diet and I've never even seen that.
Speaker 1:But you drink aw and I'll drink canada dry, okay, um, so I just want to like oh, I just realized what it is aw is actually.
Speaker 2:uh, yes, it also, but the um aw in canada is actually owned by a different corporation than the A&W in the US. Got it Weird? Our A&W actually has different things than you guys do. I'm going to say ours is better.
Speaker 1:Freedom.
Speaker 2:Here's his freedom.
Speaker 1:I want to just give like a real quick, like this episode is not going to be super long. I just want to give very simple, like here's what you're going to do. Okay, listen, listen, listen. First you have a goal weight loss right? Okay, first thing you have to do you generally want to find out how many calories you need in a day, and that's people ask me that too, like how do I find out how many calories I need in a day? Well, one thing you can't do online calculators. You can just look them up, all right, yeah you know tde, you know calculators.
Speaker 1:A bunch of people don't have. Mayo. Clinic has one.
Speaker 2:That's decent yeah, you put it in your very rough, though let's just, let's be clear exactly that's what we're getting into.
Speaker 1:So your height, weight, gender, your activity level, and that's a big thing, because it's like if you're, if you put active versus inactive, that's like a fucking thousand calorie jump right, oh yeah, and like it's hard to measure that as well. Like I'm kind of active but not really. I'd walk on these days. I don't know.
Speaker 2:So some of them are like they take into account you do exercise. Some of them take into account exercise as a separate thing.
Speaker 1:It's weird, the algorithms are all different for each of them. So I mean you can try it, get a basic idea. That's fine, like that. That you know it'll get. It gets you started, at least it's something. Yeah, but what I like to do I think I've talked about it before Track for long ago.
Speaker 1:Oh, yeah, track what you eat for like three, four days, just everything. Yeah, I know tracking is annoying. You do it for like a week, a couple weeks, whatever, but at least do it for a few days and then average it out and don't do it on a day You're going to like Thanksgiving or some shit. Okay, like, just be smart about this thing here. Okay, normal few days, all right, average those out. So you ate like 2,400 calories one day, 28, the next 20, whatever. Just average it all out and that'll give you a generally a decent idea of how many calories you are currently eating.
Speaker 1:And then from there you want to try and create a deficit. How much? Well, you know, it's kind of preference, but something like 300 to 500, somewhere in there is good, because then you know, if you're like off by a little bit, at least you should still be kind of in a deficit. So, 300 to 500, you know, if people have been doing it for a long time, they'll go into it for like a thousand. You know that's fine, but you're starting off. 300 to 500. What do you think Like somewhere in there, right? Not too crazy, yeah.
Speaker 2:Yeah, and then, like, as you say, if you average it out, especially if you're, if your weight has been pretty stable for like the last year, you know you've kind of been sitting at that whatever pound mark, freedom mark, sorry, um then that is. That is roughly what your caloric maintenance is if you are, you know, gradually get gaining weight you were eating in a slight surplus, you know just kind of dial it back a bit yeah.
Speaker 1:So I mean really just going to want to try and remove a few hundred calories. Now, how do you go about this? I mean, there's, there's all sorts of things here. You do intermittent fasting, you do keto remove all carbs sounds fucking no, don't do keto.
Speaker 2:If you listen, some people if run on and that's awesome. I hate it um carbs are like potatoes are life right, yeah.
Speaker 1:So what I would do is try and figure out how to what, because it's the year you want to do this into in something that's long term right. So you don't want to just be like, okay, I know these foods are low in calories, so I'm gonna, I'm gonna eat those, even though you fucking hate those. That sounds awful, so you're not doing that. Oh God, right. So you're going to find some more nutritious whole foods that you like, that you will be OK eating for the rest of your life, that are affordable, that you can get. What foods are those? Those? I don't know. It depends on the person. I like potatoes. Potatoes are one of the greatest foods for weight loss.
Speaker 2:I'm telling you straight up potatoes one of the greatest foods for weight loss yep, resistant starch, but hey, fiber if you don't like potatoes, don't eat potatoes you don't have to eat potatoes, that's totally fine. Eat sweet if somebody, if somebody has a recipe that has uh, asparagus in it and you don't like asparagus. Take this asparagus out.
Speaker 1:Green beans, whatever fuck, it doesn't matter whatever, it is just some, yeah, something somewhat similar, it's fine. Um. So, yeah, try and find those whole foods that are a little bit more filling. Uh, try and get those into your diet. Now, as far as, like I, I don't want to focus too much on like macros, but I do think you should get enough protein, so I think that's important protein and fiber I talk about all the time. It's important to get, uh, those into your diet. So how much protein?
Speaker 1:something like 0.7 grams per freedom unit you of your goal weight so if you are, if your goal weight is, let's just say, 200 pounds, because I fucking suck at math okay, that's 140 grams of protein a day. Okay, so you want to try and get somewhere around there. You don't quite get there, that's fine, like, stop fucking worrying about it.
Speaker 2:That's the end of the world.
Speaker 1:Ziggler, you know, go around the stick, go around the stick, it's fine. So you want to get around 140 grams of protein a day, and then fiber. I generally say 15 grams of fiber per 1,000 calories you eat. So if you eat 2,000 calories, 30 grams of fiber is a good spot. If you can get more, awesome. If your digestive system can handle it, awesome. If it can't, that's okay. Just do what you can. Do what you can with what you have.
Speaker 2:So I would recommend trying to get those two, and then carbs and fats.
Speaker 1:Fuck them Whatever you want.
Speaker 2:I don't care. And if you want to simplify the protein even further, if you don't even want numbers in there when you go to a meal, just focus on putting something proteinous. It doesn't matter what it is. If you want fish, go throw some fish in there. You want tofu? Boom, we don't care. Just look at putting something proteinous on your plate and then add more to that with your veggies and your starches and whatever.
Speaker 1:Right, build around protein. If you start every meal with protein, you'll get to like 100 grams of protein if you start every meal. So then you know, I am a fan of meal prepping because I just find it simplifies everything, like you just take that shit out of the fridge and you eat it right before, literally right before we made this. I came on here I was making uh the oats, like overnight oats, like greek yogurt, uh, you know oats, and some nut butter, like peanut butter, whatever, and I have that for the next few days. I take that with me to work, boom, and then I'll probably meal prep something else tonight. What am I gonna do? Whatever I fucking have in there, find something tempeh, tofu, whatever. Build around that beans beans are another one, but I'm getting ahead of myself. So try, if you can, meal prep. I think that's awesome. If you can't, that's okay. Um, but try and find some recipes you can we've talked about many times. Go on pinterest, go on google, just look up recipes with whatever you like and try and build around that.
Speaker 2:The overnight oats are a really good one, if you like oats, because, like especially if you have to rush to work in the morning, you have your meal already prepared ahead of time the night before. All you have to do is wake up, take it out of the fridge, eat it.
Speaker 1:Yeah, I mean trying to find and look for ways to get more protein, more fiber, like okay, yeah, I mean trying to find and look for ways to get more protein, more fiber, Like OK, normally I have cereal, that's all I can do. Ok, can you get some berries? Can you throw some cereal in there? Can you get some fair life milk that's higher in protein? These sorts of things build around that.
Speaker 1:Look at what cereal you're buying, like something like mini fiber per serving, six or seven. Yeah, yeah, you get like some fruit or something like that. A fruit's so amazing, oh, and you know, okay. So I guess I don't know if I really want to get to that. I wanted to finish up what I was talking about, so yeah, meal prep.
Speaker 1:If you can't, like, you don't really worry so much. Like I have to do breakfast, lunch and dinner, I don't do that. That's that. That's a lot, so maybe just pick one. Can you do one? Can you do breakfast, lunch or dinner? Can you plan that out? Can you have a general idea outside of that and we'll go into a little bit further here in a little bit Just kind of maybe some ideas, some things. I like you know that sort of stuff in meal prep, for you know one of those. And then, uh, snacking is the thing that gets a lot of people right, like that's what I always hear all the time. Like the snacking is tough, so try and find lower calorie snacks that have protein, that have fiber, that sort of thing. My favorite thing, like fruit is so good, like and I know it can be kind of expensive, but like even get the cheaper stuff, most of the fruit I use bananas. I know fucking you hate those things, but like I'm sure you eat fruit right Like what do you?
Speaker 1:what do you eat if you hate bananas? Like apples, apples are good.
Speaker 2:I, I. I'm actually a big vegetable person and like I've got two bags of baby carrots over in my fridge Do you how much fruit do? You eat? I don't actually eat that much. Yeah, I mean it's totally fine, like, if you like vegetables.
Speaker 1:Then again, we talk about all the time, whatever works.
Speaker 2:It's not that serious.
Speaker 1:If I don't like fruit.
Speaker 2:I'm just going to. I'll put that aside. I'll cook my veggies. I like my veggies.
Speaker 1:We need to take it from Scotty Like it's not that serious.
Speaker 2:It's not that serious, stop it.
Speaker 1:Stop it, okay, whatever. So fruit is maintaining it. It's amazing, and any fruits are awesome Bananas, even the tropical ones, like mangoes and pineapples, you know, like oh, sugar, yeah yeah, yeah, I do love mangoes.
Speaker 2:They're also a fiber. Mangoes are so good. Mangoes are pretty amazing.
Speaker 1:Now I have been eating a lot of dried mango, which is a little like, a little higher in calories, because you know well, it's still better, like for me. I put it, I make a snack plate, right, right, right, okay, I got this, my dried mango, and I usually do. I like carrots and then I like like the ballhouse dressing, ballhouse, so good. I've talked about that many times like 35 to 50 calories, uh, and I have that with like carrots and I might have like, um, some nuts or some other fruit, uh, but we've talked about a few times. But again, popcorn, fucking popcorn is so good.
Speaker 1:If you are a snacky person, it's like the best fucking food.
Speaker 2:Absolutely.
Speaker 1:You know you're trying to be a little bit on the lower calorie side. You pick a smart pop is my favorite, but a lot of people like skinny pop. Skinny pops, fine, you know, like you know. Like you know, pick something, look on the back, you know. See, you know generally how much is in, like the whole container, because they always try and get you with that. They're like two tablespoons of popcorn. Is this many calories? I'm like I see like two tablespoons of popcorn. Come on now. So like I like the smart pop because it tells you like the whole bag. You know even the big bags, like 200, 250 calories, like whatever. So, and then you can even add that to like other things, like if you really like chips. You're like you're a snacky person, you snack on chips. If you have popcorn with your chips, mix them in together. Like a serving of chips is like usually 140 calories. But how many people eat a serving of chips?
Speaker 2:no one. That's fucking stupid yeah right, an ounce.
Speaker 1:I think it's an ounce, it's like a serving. I'm just like oh god, no, that's not happening. So once you pop, you can't stop his. Oh, pringles man, salt and vinegar. I I mess my mouth up.
Speaker 2:I eat so much salt and vinegar pringles came out with all dressed up here. Oh, oh, yeah, that would be good. But yeah, I mean, you just with popcorn.
Speaker 1:Like I'll literally, you know, add popcorn, uh chips, into popcorn and you stack on it more filling, because popcorn, I think, has like four grams of fiber per serving or something like that. It's not really too bad. Few um grams of protein not much, but like still like it's something you know. It all adds up something to stack on. It's a little bit lower in calories. In general, too, I feel like it's a bad. I've talked about that before but it gets a bad name. Like you'd add corn to things. Is corn is, is you know?
Speaker 2:fiber protein. I mean you can tell that most of it's you know not being absorbed by you because you see it in the out, the other end, like you eat corn, you poop it out, boom, there you go, it's, it's um, and then, like you know, sack, even like nuts.
Speaker 1:nuts get a bad rap for weight loss and I totally get it more calorie dense, but they have what do they have? Protein, fiber, healthy fats, they have those things. So if you're just sitting there with a little um tin of blue diamonds, yes, you can go through them very quickly. But I recommend adding what do they call it? Girl dinner? That's what they call it, yeah, yeah, whatever I make up, like this is what I eat. Play people like that's girl dinner. Sure, whatever you call it, I I'm in. So like a plate of nuts and fruit and, you know, a vegetable, whatever it is, a pickles oh, you had some pickles for that I really like pickles, and a fair amount of the calories in nuts don't even get absorbed anyway.
Speaker 1:That's also true, like I think last time I looked at it it was like 30%, 20 to 30% in like almonds. If you just eat almonds like aren't absorbed. But it's what's interesting is like the more processed it is, the more calories you absorb, which isn't that funny, because people are like you can't. Uh, you know these, these aren't foods, these processed foods. I'm like you absorb more calories from the processed foods so they're more food than the whole foods. Just like it's very dumb, but uh, yeah, like an butter you'd actually absorb more calories just because it's grinded down. It's very interesting. But again, don't worry about all that shit.
Speaker 1:People get like oh, what about my cooking spray? Like it says zero but that's only for a fourth of a second and I hold it for a few seconds. You're fucking stop it, stop it. Stop with the like oh, my zero-calorie sweetener actually has five calories per serving. Like it's okay. Yeah, don't worry about the calories, but also don't sit there and go Right. Of course, you know Eventually, but even like I looked it up, it was like five seconds of spray is like 40, 50 calories. Like it's really not that crazy. So like yeah, I get the sprays instead of like drizzling the oil. You know that sort of stuff. It's not a big deal. Stir fries are amazing, one of the. You know a great thing for weight loss. You can have rice, you can have potatoes, you can have those things I love. I'm gonna tell you and we'll get into. All right, maybe I'll just get into it now, fuck it, we're just. You know, I'm just rambling frozen section that we've gone over so many times.
Speaker 1:We're gonna keep fucking going over because it's so good, like you go to the frozen section and you just get like you can get the mixed frozen vegetables I saw recently, like at kroger. Now they do like a mixed frozen vegetables with rice or with noodles. You know they already have them in there, which is super cool and it's really not that bad. Like each bag's like 300 calories or something like that. You add a protein to that. Like you get one of those, you add a protein. It could be you stay in the frozen section. You get some edamame they sell like just about to say edamame.
Speaker 1:Yeah, edamame is another great thing for weight loss, fiber and protein. But it'd also be chicken you could get just like frozen chicken, like it's not like frozen chicken breasts. You just like they last forever. You take them out, put them in your fridge, you know, thaw them out in the microwave on the thaw setting. I don't know how to do that shit. Like I know there's like a deep dehydrate.
Speaker 2:What am I saying?
Speaker 1:there's a thaw thing you gotta defrost your chicken in the microwave, um, but yeah, um. So yeah, any of those things will work. Whatever source of protein, add it to that and then sauces. So if you can find a lower-calorie sauce you like again, I just talked about Bolthouse is great. If you're a heathen like me that likes the artificial sweeteners, you can do a G Hughes-type thing. There's tons of those. G Hughes makes a lot of different sugar-free sauces. Now you do have to look at some of them because they'll be like sugar-free Thousand Island or something I'm like. Thousand Island is pretty much just fat, so it's not really any lower in calories. So you know, check it out. But a lot of these other ones that are like barbecue sauce are usually higher in calories because of added sugar. Find a lower calorie, sugar-free version if you can do the artificial sweeteners. People ask me all the time like what do I do if I can't do artificial sweeteners? You don't have to Like, you don't need it Like instead of.
Speaker 1:I'm drinking a can of dry. I just drank a waterloo.
Speaker 1:Yeah, I think you're drunk Right before this, drunk a waterloo right before the seltzer's fine, you know, like, if, instead of getting like the, you know the yogurt's fine, tea's fine, he's fine, all those drinks. And then, like you know, for yogurts, like, instead of doing like the oikos, triple zero or light and fit or any of those, you can just have plain greek yogurt. You can add fruit to it, you can add like honey and stuff to it, like, yes, it'll add a few calories, don't go crazy, it's fine. You don't need to do artificial sweeteners, it's just, you know, if you have a sweet tooth and you enjoy them and can't handle them and all those sorts of things, they can be useful and they're totally fine to consume.
Speaker 2:It's just a tool, it's just a tool to use and, like this, soda, it's water, tea it's water, coffee it's is 80% water.
Speaker 1:You know what's funny? I just saw Mariana's Pantry. She's great. If you don't follow her, she has a bunch of different recipes. Look up Mariana's Pantry TikTok, instagram, all that stuff. She has a bunch of different recipes. They're all great. She did a video recently where she was like I'm so tired. Do something with that in a video soon. Yeah, because there's a bunch of people saying that In one video I have like 5 million views, like 5 million views.
Speaker 1:So it's like green tea is nature's ozempic and it's like yeah, it has a little caffeine, yeah, it can. Green tea extract has been shown to maybe improve insulin resistance and maybe increase GLP-1, which is what ozempic kind of works on. But it's in a different zip code. They're not the same thing. I don't want to get too far into this. The point is tea, coffee, all that stuff. Coffee is fantastic if you're trying to lose weight. It's really just all the creamer and stuff that you put in, which, again, you kind of have to maybe just find something else that's a little bit lower in calories, I like or use a protein shake protein.
Speaker 1:Yeah, the protein coffees, that's a great one. Yes, thanks for bringing up the. You can get premier protein, a quaint protein like the walmart version. Whatever's cheap, yeah, doesn't matter. Mix it in with your coffee, you have a protein coffee. That's 30 grams of protein at breakfast. Um, so that you know. And starting breakfast, uh, having protein at breakfast is so important just because it will help you feel fuller for later, because if I ate a bunch of I don't know Fruity Pebbles for breakfast, I would be just full, I would be hungry pretty quickly. So it's not that sugar is terrible, it's just it digests quickly. So we're trying to figure out how can we get more fiber and protein, especially at breakfast.
Speaker 2:So yeah, maybe it would be a good idea.
Speaker 1:If you're focusing on one meal, can you start with breakfast, because I feel like if people start off the day better, they're more likely to make better choices. Right, like if you made only dinner and then like their breakfast and lunch you kind of just like went ham, uh, then you know you might be less inclined.
Speaker 2:He's saying, like start with breakfast for those. There's people out there that, of course, like to skip breakfast.
Speaker 1:It doesn't matter whatever your first meal of the day is yeah, that's breakfast. The one that breaks your fast.
Speaker 2:That is literally what breakfast means.
Speaker 1:I don't usually eat for a few hours after I wake up.
Speaker 2:I'm not super hungry, I might have like a piece of fruit or like some yogurt or something but I don't have a larger meal until later on.
Speaker 1:I love to wake up and just eat Interesting. Yeah, exactly, it's just going to be all different. It doesn't really matter. It doesn't matter. All this keto and fasting and stuff are you going to do the rest of your life? Probably not, so don't focus on that. And then, yeah, all the other protein-y snacks, like the bars and the chips and everything. They can be a useful tool to get more protein and it's fine. People ask me all the time about protein powder. You kind of just have to find the one you like. I usually say just try different ones, see what's on sale. You know you can nitpick things, but at the end of the day it's fucking protein powder right.
Speaker 1:A lot of those protein powders all come from the same distributor then there's a flavor, right, so it's just like different flavorings, you know. So like rise, I keep hearing tastes really good, but it is more expensive. I usually just buy quest, just because that's what I've used for a while and I like the taste and it's usually around a dollar per serving, which for me I want to be about a dollar per serving. So I buy, I buy like the ones like 50, and it's got like 50 servings, like something like that.
Speaker 2:I buy whatever's on sale, and if it tastes like trap, then I'll just add a little bit of artificial sweetener to it.
Speaker 1:More of those. But yeah, so like, yeah, those things can just help you reach your protein goal Not necessary, but can absolutely be useful. And then you know, just finding I do think finding sort of those prepackaged items can be helpful. Like we were talking about the frozen section. I really like the Power Blends by Birdseye. Anything Birdseye I fucking absolutely love Not a sponsor, just love them. The Power Blends are like 300 to 400 calories Good, decent amount of protein, really really good on the fiber. And then I usually will take like a guacamole pack and then add that on top and like some sesame seeds or pumpkin seeds that I basically just ate everything out of a package right there. But like, overall it's pretty balanced. So it's okay. You just have to find those little things that work for you. I mean, like people ask the what are those? Like little meat sticks, you know, like jerky, you know that sort of stuff.
Speaker 2:I love jerky yeah.
Speaker 1:I think people love jerky. I like the little tuna pouches. A lot of them even have a little fork in them now or a little spoon right out of there. There are all sorts of different flavors. I just found everything bagel, tuna flavor, like you know that sort of stuff.
Speaker 2:So you find yeah, I was like try that, maybe for a video or something and don't worry about eating too much fish and getting the mercury. Oh yeah, you don't worry about that that's fine.
Speaker 1:Don't worry about the mercury fish.
Speaker 2:Let's read some weird to canned tuna, and you know these canned fishes. They are amazing sources of protein.
Speaker 1:They're usually quite cheap, yeah yeah, it's cheap, you know you can. It's, you know, like a like a tuna pasta salad. You know, like, there you go, like you get some barilla protein pasta, which people always like. Oh, barilla protein pasta only has three more grams of protein, yes, that's true, but it also has more fiber, almost double the fiber, and that's main reason I pick it. Um, so yeah, like with tuna, and you know what I like to do like that sort of of thing is because it always calls for like a cup of mayonnaise. I'm like, ok, well, that's that that? That that's a lot of calories. So, like you can mix, like some Greek yogurt in with the mayo to up the protein and reduce the calories. You don't want to go all Greek yogurt because it just tastes weird and not just sad. Right, you know, mix in Greek yogurt and mayonnaise.
Speaker 2:I like to mix them together like or sour cream, that sort of thing.
Speaker 1:Um yeah, Yogurt's an excellent uh, filler or replacement for things. I love that. And just for like a snack, like it's so good, like when I'm trying to lose fat. I, if you are what you eat. I am a light and fit Greek yogurt and beans, but I love it because it's like 80 calories and like 12 grams of protein. Like fuck, I'll eat like two of those. Walmart has their own version. It's cheaper and tastes just about as good. They just don't have as many flavors. It's like peach, blueberry and like vanilla and that's it. But they're all good and it's only like $2.50 for four of them, which is too bad.
Speaker 2:Yeah, I already know all the prices.
Speaker 1:Listen, I, I love like the Foyer Greek yogurt, but it's like $7 a container or something. I'm just like damn.
Speaker 2:That's probably 70 bucks in Canada. I know it's always double, at least 14. And then it's Canadian dollars, so it's 20.
Speaker 1:So I don't know. But yeah, so you know, just try and find stuff that's affordable. Oh, you know what I've been getting recently? Black bean burgers, like in the frozen section, you know, like black bean burgers.
Speaker 1:People say, they really like beans, they're pretty decent. You can buy like Morningstar, they're not bad. Like do add enough flavoring in there to make it, like you know, at least worth it for me. And then you get some fiber and I'll even add that to like a bird's eye power blend or you know whatever sort of like frozen mixed thing there is.
Speaker 2:I just like frozen mixed thing you know, you know what was great it was. Recently a study came out where uh meat alternative burgers were shown to be healthier than old-fashioned burgers so yeah, it just goes to show that something that's highly processed, which is, you know, your veggie burgers, your meat alternative burgers. They are super processed.
Speaker 1:It's not necessarily worse. And so like it's and totally like the regular plain, old-fashioned burgers, is totally fine If you make those you can even get like leaner meats, leaner cuts of meats, more protein, fewer calories.
Speaker 1:There's nothing wrong with that. There's also nothing wrong with like the Beyond Meat, whatever. But you do just generally want to focus your diet on whole foods. So, and then oh, that's what I'm talking about, the beans. I'm telling you, I'm telling you go Walmart, walmart, walmart sells the bushes, bushes, sidekicks, so good. I've talked about a bunch. They got, uh, they got a Fiesta one, they got like a Pinto one, like a Southwest whatever, and then they got like a Tuscany, or the rustic Tuscany one, which is chickpeas. Those are all good. I just talked about how great beans are for, uh, you know, because they have protein and fiber, uh, and so, like I like to, I mix that with like rice and like corn so I've got beans, rice and corn and like that's like the cheapest, like it's like a dollar a can and you know corn, frozen corn, super cheap rice come on.
Speaker 2:One of my go-to meals recently is just the frozen edamame. Throw that in the rice cooker with rice. Throw some spices in there.
Speaker 1:Spice your food people yeah, lots of seasoning and that's, like you know is, and we get so fucking caught up in like this. You know, when you're going on a diet, I have to remove all these things. Stop. We've said it many times. What can you add to your diet? So how can you add more of these things and all the things we're talking about? Maybe you hate all of these, but find something that you like, something that has protein, something you know, things that have fiber, if they have both phenomenal if you want to eat crickets and you love eating crickets, eat crickets.
Speaker 1:Hell, I've I bought those like little dried crickets before, like they do that. Now they have like cricket powder, like that you make, like it's like a flower, it's real, it's interesting insects are actually amazing sources of protein they, they are I just I think getting americans are really western culture to like. Adopt the eating bugs yeah, what's it? Called. There's this there's a word for eating bugs, and I forget what it's called, but it doesn't.
Speaker 2:I don't know, yeah, yeah, there is one. I don't have it off the top of my head there's one like bug ologist listening to this right now.
Speaker 1:That's like oh fucking crazy, you idiots I do not know um so, yeah, try and find those things to get into. I mean, oh, I didn't even mention it but, like I always talk about high the, the low carb wraps, while I'm not a low carb person, low carb wraps are great because they add like 10 11 grams of fiber. So don't go't go crazy with those If you're not used to that. That'll mess you up, oh yeah.
Speaker 2:Yeah, so I made like we're talking a lot about fiber, but make sure you step your fiber up, don't jump Slowly.
Speaker 1:So, yeah, like adding those into your diet, that sort of thing, and really I do think it's good for the first like at least a couple weeks. Try and track your calories. Um, you don't have to do a long term. Oh, people ask all the time. Uh, you can do my fitness pal. If you say you're in england, it's free to do the scanner.
Speaker 1:They have a little scanner that you can scan things that adds it in so you have to put your location is england, otherwise you have to pay for it. You can also do our app. You can. There's lots of different ones fat secrets, another one. There's lots of macro factors, lots of different apps. You can find something that'll help you track it, but for most people they're eating the same thing, like you know, over the course of you know, weeks and months. It doesn't change too much.
Speaker 1:Once you get a good handle on it, you'll be able to say, oh, there's roughly this many calories in that you know that sort of thing and just and over time, like I would, you know, and that sort of thing and just and over time, like I would say, you know, weighing yourself every day. That can be kind of discouraging, you know. So we've talked about that before. You can do once a week, you can, you can weigh yourself every day and kind of average it out. It's sort of up to you. You cannot even really pay attention to the scale and just do these things and you know there's a good chance to lose weight. It's not guaranteed, but this is at least hopefully put you in the right direction.
Speaker 1:Um, yeah, and then when it comes to like eating out, you know finding places like your chipotle's, right, only classic, you know you. They show you even how many calories. Now you see how many calories are on the fucking board. They just show that shit to you. You're like, oh, the chicken's only 220 calories and it's probably got a good amount of protein because you know it's chicken.
Speaker 2:And when you're eating out, don't be afraid to ask for extra veggies, especially the look like you know you get a burger, you get extra lettuce on there. I always ask for triple lettuce. I will rate. If you have a fast food place, I will rate your place based on how much lettuce you give me when I ask for triple lettuce.
Speaker 1:I like the extra lettuce. I really recently I ate that into the head of lettuce. That show was kind of funny. That's honestly better than I expect. Where you just bite right into less, people were mad at me, like you don't clean it. There's bugs in there. Like fuck it, that's protein, protein, it's fine. So you know, finding how you can get more of those those sort of things into your diet and when you're out, just trying to be somewhat cognizant of it, because we're all humans, we're going to, we're going to go out to, out to eat. Um, a lot of people you know you're on the road you go to like, uh, taco bells, one of the best ones you know you get your like is you get so discouraged right.
Speaker 2:Patience.
Speaker 1:It's going to take time. And then, obviously, movement, so like it doesn't really matter. However, you can get movement into your diet.
Speaker 2:People tell me all sorts of things Like I like this thing Get movement into your diet. I like that. What's that?
Speaker 1:Get movement into your diet. Oh, get movement into your diet. Yeah, get movement into your diet. Get movement into your lifestyle. Get movement into everything While you're eating, be running. There you go, it's really messy, you eat less.
Speaker 2:But the dogs eat better.
Speaker 1:Oh shit, get movement into your life and it doesn't matter what it is. No.
Speaker 2:Any sort of game. If somebody is telling you that movement is wrong based on some sort of stupid thing, you're doing cozy cardio.
Speaker 1:We just did the cozy cardio.
Speaker 2:And somebody's like you have to be in the gym running at 15 kilometers an hour. Just tell them to fuck off. Yeah, I mean, yeah, that's coming from me.
Speaker 1:The most I'll do. Yeah, it's just like walking uphill on like a treadmill, something like that. Listen to some music, find a way to make you try and make it more fun. You have a podcast. Let's do it like this one here. Listen to this podcast.
Speaker 2:Go, fucking go, go for a walk there.
Speaker 1:You go, go to the gym, go on the treadmill, go on a walk, whatever, just any sort of extra movement.
Speaker 2:Take your favorite person out on the water and just roll them around for a bit. That sounds like fun. I've been, I've fucking rode a boat in forever man, that's actually kind of fun.
Speaker 1:Man, like water, white water rafting. I did that, you know, a few times. That was really fun. So yeah, like, whatever you can do, you got fucking parks around you. That's awesome, doesn't matter, there's all sorts of things you can do for home workouts.
Speaker 2:There's those parks that have the exercise thing. They're like bodyweight exercise.
Speaker 1:Those are great. There's nothing wrong with using those.
Speaker 1:Just be a kid, that's in moderation. Be a kid, go play, oh shit. So yeah, I mean. And then I do think after you need for most people, after a couple of weeks of tracking your calories, or so you just, you have a, you have a decent handle and you will find so many things like I didn't realize how many calories were in that thing, I did not realize how many calories were in this thing I was eating or drinking, and then usually by just making a few simple changes from the snacks to the meal, prepping one meal, whatever it is, over time, that'll often be enough.
Speaker 2:And this goes back into the you have to make changes that you're going to make for the rest of your life, because you just spent a couple months learning these things. Yeah, and if you learned the things that you are going to continue to do, that's sticking with you. If you went and did a bunch of like fancy diets that you hated, with foods that they're making you eat, you didn't. You didn't learn anything that's relevant to your life going forward.
Speaker 1:You know, you see, you see the things that you like. Oh, they send me this tea and that's all I drink. Or they send me this and that's all I eat. I'm like cool, like what does that teach you? How long are you to do that? You're not after it's over. Stop, just find any way to get more vegetables, fruits, legumes, nuts, seeds, those things we talk all the time about. How these other foods aren't poison. Ultra-processed foods aren't poison, but they are high in calories and they do not promote satiety, meaning you feel hungry after you eat them. I've got a whole drawer right here full of Skittles Full of Skittles, but I have them in these little but the Red 40.
Speaker 2:I know, and the titanium dioxide.
Speaker 1:They full of uh skittles, full of skittles. But I have them in these little red 40. I know the red and the titanium dioxide they mix together and they cancel out. Um, that's chemistry but I got them in these little packs. I've looked at them.
Speaker 2:Each one is 70 calories uh, and so you know that's a great way to uh yeah, that's a great way to to keep it under control is getting the little packs of things.
Speaker 1:I like those. And some people say, oh, I'll just eat a bunch of those. Mix it with other things. I like to add the nuts, I like to add the berries, I like to add all the other things. Throw it in some popcorn. Mind balance, it's about adding, not subtracting, people. What can you add to your diet? Are the things that we talked about? Do that, and that'll probably be enough.
Speaker 2:And you'll stop annoying Liam.
Speaker 1:Gosh.
Speaker 2:I just like.
Speaker 1:I mean, it's just so. It's so frustrating If you were like what about, katie, stop? I want to, I want to. I'm not going to shake you, but I do kind of want to shake you.
Speaker 2:A little deep breath, and it's okay, what you don't like it, put it to the side.
Speaker 1:Get something you do like find the thing you do like that has the things we talked about, and add it into your diet when and where you can, and add and add movement to your diet.
Speaker 2:That's and that's it. Yeah, that was it. That was a nice quick episode 45. I know you're you're still on 69, but that was 45 and we're coming up on episode 45 okay yeah, um, and course we are doing a giveaway for episode 50. All you have to do is be a member of our Patreon for free, members included If you want to give us money, whatever, but that's going to be coming up at the end of August here.
Speaker 2:And that's actually our one year anniversary's also like our one year anniversary too, so that kind of lined up pretty nicely, yeah that's nice.
Speaker 1:It's been a year. Fuck man, I don't even.
Speaker 2:I remember like half the stuff I'm I don't remember half the stuff we're talking about. I remember like you don't even know what episode we're on oh gosh, it's too hard to remember numbers.
Speaker 1:That's why I picked 200 for the example, because math is hard.
Speaker 2:Yeah, we just had a nice chill night tonight. We didn't have a guest in because, well, I was lazy in booking one and we just wanted to have a nice little quiet night and I just want to talk about this because I can earse all the time.
Speaker 2:But, that said, we do have some exciting people coming up next month. So, anyway, head over to the Patreon. We do have some exciting people coming up next month, so, anyway, head over to the Patreon. We're going to be giving stuff away, and don't be your worst, don't be your worst.
