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

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Hi, everyone. 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 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 watching what you're intaking in the kitchen, you're going to be in trouble.
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 do 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 like for breakfast, for example, I'm not a believer in skipping breakfast.
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, am I finished yet? 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? 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 that's a fact right when i'm when i don't sleep properly without question i'll eat way more bad shit for myself like and more food right because i like 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 not as good for me makes a big difference yeah so are those five that's fine okay those are my five yeah you go okay one walk oh that's a good one too that's a good one well how long give me some more details as much at least half an hour a day 10 000 steps a day oh i thought that 10 000 steps was kind of arbitrary but i do don't do it again it really depends where someone's coming from but i'm gonna make this super general yeah okay okay you should just make sure that that's part of your plan yeah 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 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 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 and and um part of that is like like colors making sure you're very very colorful shit i'm running out i'm at three sleep i'm gonna steal yours i wouldn't have said it unless you did see so i have the advantage to going second okay yeah yeah yeah that 100 i'm stealing i'm gonna have six which is i'm adding walking to mine yeah okay walking is a big one actually yeah that's a big one okay go on i'm gonna 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 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.
think you should have 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 shift your calories to earlier in the day not not necessarily skipping dinner, 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. Try to get them in earlier in the day and go to bed like light, like not, not like stuffed.
I love that. Okay.
By the way, I do, I, I'm a big believer in that. Like, you know, heavy load the earlier day with most of your calories and then light load it at night.
It's better for your digestion too, right? I agree. You know what I think is a great little tip that I kind of forgot? When I have to lean out, a really good trick that I do is I sip on bone broth during the day.
I love bone broth. Because it's super nutrient dense.
It's super nutrient dense. So I don't feel like I'm...
I made bone broth yesterday. I literally made it yesterday.
I love it. I always have some that I've made.
There's always jars of it. My wife hates me, but like, there's always jars of it around my house.
I have it every single day. See, I think it's so nutrient dense.
It nutrient dense. It's so good for you.
Also, you'll never get sick. You will never, if you're having bone broth on a daily, you will never get sick.
COVID, smovid, nothing will get you. And it fills you, it makes you, if you feel full.
So like I sometimes just, I sip on that during the day. Like I'll have like a couple of bowls of that and it will, I'll eat less because of it, but yet i'm still having those nutrients that i think are so important and i think it's been a really big game changer when i need to that's kind of the nutrient density thing that's what i'm saying but that's something like that was i'm going to add that on to my density 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.
Yeah. I mean, listen, I still need to eat actual food, but it definitely, it lessens the amount of food that I'm all savage on.
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 massive appetite. I try to eat volume, right? 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, that is not going to crush me on the calories. Sounds like a good name for a supplement.
Right. But also give me the nutrients.
So high on that nutrient dense, but has volume that fills me up so I don't go crazy. It's 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. 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 is going to be less or more, but generally speaking, bread is going to be very low in nutrients, very high in calories, and is not going to fill you up at all.
I'm going to add one more tip. Okay.
I think this is really important. Okay.
Bonus. Try to exercise first thing in the morning.
And I'll tell you why, not just because of like, just because the exercise, because it sets you off, it puts setting yourself off, or basically that first accomplishment that you did will set you up for success the rest of the day. It's a chain reaction.
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, then that's bad for you.
So like when I'm working out first in the morning, number one, it gets my mind bright. It gets my focus on.
It makes me more productive for the rest of the day. 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.
So exercising as close to the beginning of the day as possible,

so important. Yeah, agreed.
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 include them.

I'd love to see people's, their top five. I know.
What are your top five?

Yeah.

All right, guys.

Have a good one.