Episode 426: Liron Kayvan: The Top 5 Ways to Lose the Last 5 Lbs

Speaker 1 Hi, guys, it's Tony Robbins. You're listening to Habits and Hustle, Gresham.

Speaker 2 Hey, friends, you're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self.

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Speaker 2 Hi, everyone. Welcome to another Fitness Friday with my friend Leron.
Thank you for for being here, Leron. Thank you.

Speaker 2 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?

Speaker 2 So we want to sit here and do a really quick episode on the five top ways that will help you lose that last five pounds. Yes.
Ready? Yes. Okay.
My first top tip is

Speaker 2 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?

Speaker 2 Like nutrition is going to be the 80, 80, 20 rule. You can work out all day, but if you are not, if you're not watching what you're intaking, you know, in the kitchen, you're going to be in trouble.

Speaker 2 So really...

Speaker 2 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 make, can move the needle a lot.

Speaker 1 Did you do your five and I do my five?

Speaker 2 Oh, okay, we can do that. Okay.

Speaker 2 The other thing I think is really important is portions. Again, it's kind of in the same vein as

Speaker 2 in the nutrition vein, which is watching your portions, tracking what you're eating. The third thing is

Speaker 2 really not eating too little. I think eating too little is where a lot of people make mistakes because they

Speaker 2 end up eating more later on because your willpower and your discipline

Speaker 2 ends up flailing when you get really hungry and when your body is like deficient in nutrients. So

Speaker 2 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.

Speaker 2 Eating foods that are highly dense in nutrients though, like I'm saying like for breakfast, for example, I'm not a believer in skipping breakfast.

Speaker 2 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.

Speaker 2 And that protein, that protein first thing in the morning really helps me with my satiation throughout the day.

Speaker 2 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.

Speaker 1 Wait, am I finished yet?

Speaker 2 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. Makes a big difference.
And then one more thing.

Speaker 1 Am I allowed to do that? Four or five. Yeah.
I've got one more. Sure.
You can do it. Sleep.

Speaker 2 Sleeps and eating is a game changer.

Speaker 1 It's a very good one, yeah.

Speaker 2 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

Speaker 2 how much I consume, again, food-wise throughout the day.

Speaker 1 That's a fact. Right.

Speaker 2 When I don't sleep properly, without question, I will eat way more bad shit for myself. Like, and more food, right? Because

Speaker 2 my inhibitions are less. I'm crankier.
I need that. 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.

Speaker 2 So

Speaker 1 are those five? That's five. Okay.

Speaker 2 Those are my five. Yeah.

Speaker 1 You go. Okay.
One, walk.

Speaker 2 Oh, that's a good one too.

Speaker 1 Yeah, that's a good one.

Speaker 2 Well, how long? Give me some more details.

Speaker 1 At least half an hour a day. 10,000 steps a day.

Speaker 2 Oh, I thought that 10,000 steps was kind of arbitrary, but I just.

Speaker 1 People don't do it. Again, it really depends where someone's coming from, but I'm going to make it super general.
Yeah. Okay.
Okay. You should just make sure that that's part of your plan.
Yes.

Speaker 1 Walking, like actively not just relying like oh yeah i'm sure i'm walking like track it and right two protein at least one gram per pound of body weight protein

Speaker 1 three i would say water but that actually technically can you won't lose you'll lose fat but you won't necessarily lose weight because you'll increase your water so i'm not gonna say uh water that's a good one though too

Speaker 1 it's always the basics yeah it's all the basics but yeah three uh focus on nutrient density every single thing you put in your mouth has to have like purpose and it has to be like feeding your body and your system.

Speaker 1 And

Speaker 1 part of that is like colors, making sure you're very, very colorful. Shit, I'm running out.
I'm at three. Sleep, I'm going to steal yours.
I wouldn't have said it unless you did. See?

Speaker 1 So I have the advantage of going second. Okay, yeah, yeah.

Speaker 1 100% I'm stealing yours.

Speaker 2 I'm going to have six, which is, I'm adding walking to mine.

Speaker 1 Yeah, okay.

Speaker 2 Walking is a big one, actually.

Speaker 1 That's a big one.

Speaker 2 Okay, go on.

Speaker 2 I'm going to add walking, but add a, if you can add a weighted vest to that walk, yeah it amps up the calories you burn but it's great for your bone density great for extra resistance there's so many added benefits i love walking with a weighted vest i also like you can you can multitask i do a lot of my work calls while i'm walking super easy and good okay go on i think the last one is a kind of cross between two opposites one is intermittent fasting and the other is making sure you have breakfast i think you should have

Speaker 1 get your calories in early in the day and have so basically they used to say, and I used to disagree with it, but I've come back around: breakfast like a king, lunch like a prince, dinner like a pauper.

Speaker 1 Shift your calories to earlier in the day, not necessarily skipping dinner.

Speaker 1 And again, where, where you place those meals is up to you, but like, don't tail end all your calories for the end of the day.

Speaker 1 Try to get them in earlier in the day and go to bed like light, like not, not like stuffed, you know?

Speaker 2 I love that. Okay, by the way, I do, I'm a big believer in that.
Like, you know, heavy load your, the earlier day with most of your calories and then light load it at night. Yeah.

Speaker 2 It's better for your digestion too, right?

Speaker 1 I agree.

Speaker 2 You know what I think is a great little tip that I kind of forgot? When I have to lean out,

Speaker 2 a really good trick that I do is I sip on bone broth during the day.

Speaker 1 I love bone broth.

Speaker 2 Because it's super nutrient dense. It's super nutrient dense.
So I don't feel like you made bone broth yesterday.

Speaker 1 I literally made it.

Speaker 2 Really? I love it.

Speaker 1 I always have some that I've made. There's always jars of it.

Speaker 1 My wife hates me, but like there's always jars of it around my house.

Speaker 2 I have it every single day. See, I think it's amazing.
It's so nutrient-dense. It's so good for you.

Speaker 1 Also, you'll never get sick. You will never, if you're having bone broth on a daily, you will never get sick.
COVID-shmovid, nothing will get you. And it fills you.

Speaker 2 It makes you,

Speaker 2 if you feel full. So like, I sometimes just, I sip on that during the day.

Speaker 2 Like, I'll have like a couple bowls of that and it will, I'll, I'll eat less because of it, but yet I'm still having those nutrients that I think are so important.

Speaker 2 And I think it's been a really big game changer.

Speaker 1 When I need to, that's kind of the nutrient density thing you said.

Speaker 2 That's what I'm saying, but that's something like that was, I'm going to add that on to my nutrient density.

Speaker 1 Almost no calories. That's for very few calories, bone broth.
There's not a lot of calories in it, but it's so nutrient dense that it really fills you up for like for free, basically.

Speaker 2 Yeah. I mean, listen, I still need to eat actual food, but it definitely

Speaker 2 lessens the amount of food that I'm, I'll savage on.

Speaker 2 See, someone like me, I should say, if you're someone who has a massive appetite like I do, and when you work out a lot, I have a bassive appetite, I try to eat volume, right?

Speaker 2 Like, volume is really important to me. So, what can I eat that has a lot of volume, like volume that's like kind of voluminous,

Speaker 2 that is not going to crush me on the calories.

Speaker 1 Sounds like good name for a supplement line, actually. Right.

Speaker 2 But also give me the nutrients. So,

Speaker 2 high on that nutrient dense, but has volume that fills me up so I don't go crazy.

Speaker 1 Like the opposite of bread. You know, like opposite, like bread is so low nutrient.
The reason why people get fat off bread is it's so low in nutrients.

Speaker 2 Yeah, exactly.

Speaker 1 It doesn't fill you up. It doesn't satiate you at all.
And it's very high in calories with very low in nutrients. Depending on the type of bread, it's going to be less or more.

Speaker 1 But generally speaking, bread is going to be very low in nutrients, very high in calories, and it's not going to fill you up at all.

Speaker 2 I'm going to add one more tip, okay?

Speaker 2 I think this is really important.

Speaker 1 Okay. Bonus.

Speaker 2 Try to exercise first thing in the morning. And I'll tell you why.
Not just because of like, just because of the exercise, because it sets you off.

Speaker 2 It puts you, you're setting, you're setting yourself off, or you basically, that first accomplishment that you did will

Speaker 2 set you up for success the rest of the day. Yeah, as a chainer.

Speaker 2 So you have, yeah, so you have a big win the first thing in the morning, let's say you're more likely to stay on track and do things that will be good for you to get to your goal than that's bad for you.

Speaker 2 So like when I'm working out first thing in the morning, number one, it gets my mind right. It gets my focus on.
It makes me more productive for the rest of the day.

Speaker 2 It energizes me and I'll make better decisions the rest of the day because I already had that big win and I don't want to ruin it, so to speak.

Speaker 2 So exercising as close to the beginning of the day as possible. So important.

Speaker 1 Yeah, agreed.

Speaker 2 All right, guys. That's it for today.
I think that was a quick episode. If you guys have any other amazing tips, let us know and we will encourage you to be able to.

Speaker 1 I'd love to see people's top five. I know.

Speaker 2 What are your top five?

Speaker 1 Yeah.

Speaker 2 All right, guys. Have a good one.