How To Actually Lose Weight (Episode 109)

Hi friends this is the long awaited episode you've all been asking for this is going to be all of my diet tips and all the things that I've used to lose weight this video is going to be what little me wish he could have found all the things I've had to learn on my own and listen to these idiots online say certain things work and certain things no I got all the real tricks right here and one thing before we jump in to all The trigger warning weirdos go this is not a safe space for

you this is for real life okay so I'm going to give it to you straight I'm going to tell you a couple things you need to get right in your mind and get the right mindset and things you need to just realize and get solid with before you try and jump into everything because then I'm going to give you tips like realistic these are good these are bad do this instead of this like I'm Going to give you the actual applicable steps of like things to do and ways to change your eating habits and everything

around it so let's start off with mindset if you want to lose weight your entire life life is about to change this is not like a small thing when you set out on the goal to lose weight what you have to get right in your head and expect is your entire life is about to feel different your entire life is about to change as you know it and just Because something is new or feels different it does not mean it's bad it does not mean it hurts it's just different so I wanted to say this

before your brain immediately starts running with unfamiliarity and thinking it's bad and wanting to Resort back to comfort because it's known that's to be expected but now you're aware of it you're one step ahead of your brain hey just cuz it's new doesn't mean it's bad we're adjusting to the way that life feels now With these new habits the next thing I want to say is you need to become aware of the fact that you can feel hungry and not eat you can choose to not eat even if you feel hungry that's something that I

was trapped in for so long like I acted like I couldn't and I really was convinced like no I have to eat I can't stop eating you can feel hungry and not eat same way you can be tired and not sleep it's a choice you can fully fight off urges not even fight off urges but Like you can not let your emotions in the way you feel dictate what you do it's like being thirsty you can be thirsty and not drink you can be tired and not sleep you can be horny and not [ __

] it is possible and I want to say that and making you aware of this thing actually being possible possible you having control is because it doesn't feel like it it feels very overwhelming when you have urges for things and food absolutely is a comfort I know it fully I was fat as hell when I was growing up I was a big kid I was big for most of my like years growing up and food is absolutely a comfort but you have to understand about Comfort is you're feeling discomfort and you found a way to

comfort yourself and make yourself feel better which is food what happens when you no longer allow yourself to run to the Comfort mechanism that you know when you make yourself sit in the discomfort and you're like okay I can't Go eat I'm not going to choose that Comfort anymore what other Comfort can I find you've never explored this perspective so I want you to sit in the discomfort and no longer run back to what you know open up to the potential of experiencing new comfort and other things you can do that are comforting you can

absolutely turn to food anytime you want it it's always there are you going to choose it or do you want to sit in there and explore other ways to Comfort it because if you just find one other way to comfort yourself that's not food let's say if every other time you feel discomfort and you want to eat about it and comfort yourself if you just 50% of the time every other time you feel uncomfortable jump to your new Comfort instead of eating you will lose weight that's just one thing to get you don't have to

give up the comfort of food forever you can go back to it you can It's always there when you need it that's your comfort that's the one that you know it's consistent it's there you do not have to give it up if your goal is just to lose weight this is one way to do it and get it right in your head the comfort's always there and you're never going to be able to stop eating that's the [ __ ] about being a human being you got to have food to live and that's why it's

one of the hardest addictions to beat or get control over Because a heroin addict can go quit and then live without it it's going to be hard to tell but like imagine you needed heroin to live every day and you can only take this much you can't take too much it's like that's what food is you're literally faced with that all the time like you have to keep eating it so what I want you to get is like this is not something that's like forever gone like you're have you have to be this way forever

you're allowed to [ __ ] up you're Allowed to Resort back to Old patterns but as long as you keep trying to change them and like you can fluctuate back and forth between new comfort and old comfort and you're going to see a decrease in the weight trust and one more thing about the point where I said you can feel hungry and still choose not to eat one thing I have to tell myself all the time it's kind of rough is you're not going to die like be for real like when I go in the

kitchen and I'm Like wanting to eat real bad like sometimes I have to just check myself and be like Leo you're not going to die like you're fine you're going to eat again in the morning you know and it's okay to eat but when you start eating and then you get to that point where you want to keep going and like lead to a binge you're not going to die if you don't binge that's one thing that helped me a lot when I was binging a lot before I got a grip on it I'm going

to do a Full podcast episode about binge eating but that's one thing that helped me a lot is being like Leo you're not going to die if you resist this urge go to sleep now the last little mindset piece I want to give you before we jump into the steps is you're going to feel uncomfortable and off while you're losing weight not that you're going to feel off in a bad way but it's not the most enjoy able experience because your body is using itself for energy there's Going to be a little discomfort you're not

going to feel it it doesn't hurt like you've all gained weight and lost weight like you don't notice it but when your body is having to use itself for energy instead of food that you're giving it it doesn't have a lot of just excess resources there to use so it has to start breaking down your fat and using it as energy there's a lot of new hormones and things going on and it's going to feel new and it's going to feel Stressful and it's it's going to feel weird you're going to want to eat you're

going to have like weird thoughts and your mind will like play with you a little bit but just understanding your body is using itself for energy instead of having excess food around there's a lot of things going to be going on inside you especially hormonally and emotionally like mentally it's going to feel off it's going to feel weird it's not going to be the most enjoyable Experience but I do want to say it's not like the worst thing in the world I'm just saying this to prepare you mentally like it's not like it hurts hurts

it's not like a weird or a bad thing it actually feels really good it's just the mental part of it that I wanted to prepare you for now here's the science behind losing weight I'm going to make it very easy for you and things look a little different because I recorded this episode a few days ago and I just Thought of this I need to add it in losing weight is a numbers game calories look at them as energy when you have an excess of energy and calories in your body your body is going to

store that as fat your body is not against you your body is doing what it supposed to do what happens with weight loss is these stores that you have of fat on your body are used for energy so when you don't have enough calories that you're eating your body will start to use the fat Stores and the energy stores that it created when you gave it extra but weight loss is literally a numbers game I've tried everything in the book and that's really what it is it's a numbers game of what's going in and what's

going out like if you take in a lot of energy and excess calories and you're not expending them or using them your body will store it so your body burns calories every single day your body needs a certain amount of energy and Calories to maintain itself and this is your maintenance calories for your body to do what it needs to do and figure itself out and keep itself going when you eat more than that is when you're going to gain weight if you eat less than that you will lose weight and everybody has this whole

big fight about maintenance calories and what everybody's number is everybody's number is going to be different it's going to be dependent on your age weight height Gender everything like everything is going to be a contributing factor to how many calories you burn just dayto day so for the people who want to know what their maintenance calories are go on Google and literally type in calorie calculator and there's going to be a lot of different links click like five different links and put in all of your information like your age your sex your height your activity

level put it into the calculator and it's going to give You a number at the bottom a lot of people say 1,500 calories for like normal women is like maintenance everyone's going to be different because I'm 6'7 as a dude and I work out a lot my maintenance is like 3,000 to 3500 depending on how hard I work out but if you want to figure out what your number is to figure out your maintenance to base your diet around go put your information into like five of these different calculators because they're All going to give

you a different number but they're all going to be around the same and then just take the average of all of those numbers and you have like your Baseline okay this is most likely my maintenance now you have a starting point of how many calories you should be looking at to eat a day to maintain yourself and there's two ways you can play with this number if you want to lose weight you can eat less food and eat less calories or you can eat the Same amount of calories as your maintenance and exercise which will

put you in a negative that's where you want to be there's two ways to get to it so you can eat less or exercise more either one but it is literally as simple as that you're going to have to start looking at the numbers and understand that it is a numbers game you can play the game or you can lose it sucks it's not fun to play the game but it is a game so here's your trick for the game There are 3,500 calories and 1 pound of fat so if you want to lose a

pound of fat a week you need to be in a 500 calorie deficit a day whether that's eating the same amount and burning 500 calories or if you want to eat 250 calories less and then exercise for 250 calories do cardio go to the gym whatever it is find a way to get into that deficit that's how long it takes to lose a pound of fat if you're in a 500 calorie deficit a day it Takes one week that's like the most healthily recommended way to do it people don't recommend going lower than that but

there are certain times where I have dropped it to like 1,000 calorie deficit it eating 500 less and doing 500 calories worth of like exercise there's been times where I've done more that's not the most recommended way to do it but if you want to speed up the results it's literally a numbers game and this information me sharing it like this People are going to get mad and say that I'm like putting people in danger no you have the information I just [ __ ] told you what's healthy now if you want to follow it

and do the healthy 500 calories a day deficit do it if you want to do more that's possible I'm not encouraging it I'm just saying the science behind it but that's the main thing to remember 3,500 calories are in one pound of fat how fast you want to lose it is up to you but you do run the Risk of certain things with your health so I'd say take it easy and start with the 500 calorie deficit honestly try the 250 of eating a little bit less and 250 calories of like burning calories with exercise

and that'll get you on a a good road but losing a pound a week it might happen faster than you think cuz some days you're more active than you realize and you're not just sitting on your ass all day I mean I hope not just like working or sitting on the couch or doing Anything like sometimes you're moving groceries sometimes you're moving furniture sometimes you're just like running errands and out running around all day or you're shopping but certain days you burn more than other days so you might be in more of a deficit than

you think and it can happen faster but that's the main thing to get 3500 calories is one pound of fat and one more little piece every day you're going to fluctuate and look different and feel Different some days you're going to hold a little bit more water and if you weigh yourself every single day that's not really the best indicator of weight loss I go by what's in the mirror how I look and how I feel when you start getting into this weight loss journey and you're eating lower amounts of calories every single day depending

on what you eat you're going to look and feel different because with these calories you can eat what whatever you want you can eat foods That are good for you or you can eat chocolate cake as long as it's under your maintenance calories you will still lose weight no matter what you eat I'm not talking about the whole what's healthy what's not I'm telling you the science behind losing weight you can eat what you want but are you going to use what you can eat to get nutritious things or you just want to eat whatever

you want and like have it Go below it's whatever you want to do but every single Day you are going to fluctuate and some days you're going to wake up puffy some days you're going to wake up up bloated some days you're going to hold a little bit more water when's the last time you took a [ __ ] how much water are you holding are you dehydrated are you overhydrated what is it like sometimes you're bloated sometimes you're not and I just want you to know with the numbers game aspect if you've been going

for like a week or like 3 days and you've Been eating lower than your normal calories and you're not seeing the scale go down do not let it mess with your head get grounded and get stabilized in the numbers game it is numbers so it doesn't matter if one day you wake up and you feel puffy and you feel fat and you feel bigger don't make it turn into a whole spiral of like this is for nothing this isn't working and go binge and go back to your old eating habits stay consistent with the numbers

because You don't know how you're going to feel the next day maybe you're holding on to a little extra water maybe you need to [ __ ] who knows we're human beings we're not machines so we're going to hold things and weight's going to move around weight's going to fluctuate give it time and be consistent with the numbers aspect don't freak out don't get upset you're going to have days where you're eating low calories and you wake up and you feel bigger than you did the day Before trust me it's just a low water weight

you're going to be fine don't let this mentally throw you off the biggest thing with this is mindset is why I'm hitting so much of it in the beginning just keep on track with the numbers game and know and trust you are on track you are achieving what you're trying to achieve you are losing weight if you're eating less than your maintenance calories or if you're eating your maintenance calories and exercising you Are losing weight even if you don't feel like it right now don't base how you feel every single day and make that like

the determining factor of if you're losing weight and don't base it off the scale because you might be holding more water like I said and you're not going to see the scale go down you're going to stress out there's also going to be days where you feel lean and you feel like way smaller than you ever have and you're going to look at the scale and You're going to be the same weight it's going to fluctuate it's going to be different don't trip out over the scale don't trip out over how you feel if you

feel puffy stay on track with the numbers and stay consistent don't let this fool you and throw you off track CU I dealt with that a lot in the beginning of like this whole journey of learning how to lose weight like you wake up some days you feel puffy you feel bloated you're like [ __ ] it it ain't working and You binge to comfort yourself because you're disappointed of what you're seeing or not seeing so do not let this throw you off track it is a numbers game if you stick to the numbers you're

fine you have your reassurance literally if you want to write down everything you eat you have reassurance you can look at it like okay I know I feel a little puffy today but I am losing weight just give it a couple days give your body a second to regulate itself and get the Water weight off or like go to the bathroom or whatever you need to do regroup after a couple of days not every day now for the first tip it's something simple and something you need to start doing right now start looking at nutrition

labels for your food you're going to have to become accountable for what you're putting in your body you need to see what you're putting into it like you need to see what's going on you can't just play the whole blind game Forever look how far it's got you if you're struggling with your weight your assessment is not good it's not accurate like I'm talking at my younger self like you have to start being accountable with what you're putting in your body you think you can just go eat a full bag of frozen mozzarella sticks like

you think you could just fry those up and just eat them that's like 20,000 calories kid I used to just eat a whole bag of cheese sticks just cuz they good and I didn't Really pay attention you have to start being accountable with what you're eating and what you're putting into your body that's the biggest thing no more blind no more [ __ ] it moments like if you're going to have a moment where you do binge at least just look at the labels just get in the habit of looking at labels but the biggest

thing with looking at labels is it's going to help you figure out what you can and can't eat like one thing I eat a lot is Cheez Itss like the chips like the crackers there's 150 calories in 27 crackers you can sit there and just eat them and it's not going to kill you like it's not going to be the worst thing for you but there's so many marketing tactics for like healthy foods and this health nut [ __ ] where they promote that it's like healthy and it's good for you that doesn't mean it's

low calorie low fat like this smart pop [ __ ] that's not good popcorn to be eating if you're trying to Lose weight it's got a good amount of calories and looking at the serving sizes that's one more thing that you need to start looking out with a nutrition label is the serving sizes of how much of something you should be eating because when I was little I used to eat two packs of ramen noodles as like a snack like okay we're waiting for dinner like let me eat that and then a couple hours we'll

have dinner there's two servings per one pack of ramen Noodles so there's also a lot of sodium in that you got to watch your ass with that like for heart reasons and like health reasons but just based on the weight loss standpoint like you don't realize how many calories are really in something like like a piece of cheesecake usually will have around 1,000 calories in it and I used to be able to put down half of a cheesecake like six pieces or four how many is that how many is half like four six I don't

Know but my point is just become aware of what you're putting in your body even if you don't change it right away just becoming aware of it and then also like I said with nutrition labels being able to weed out what's good and what's bad like certain things are promoted like they're healthy and they're really not like they're actually way more calorie dense and like fat dense than like the regular stuff like cheit like there's so many healthy little crackers out there Cheez itss are better when you're talking about calories and fat like they're not

as bad like you can eat Cheez itss there are certain things you're going to be able to eat and not realize it because you haven't looked at the label like don't just trust the whole like oh it's healthy it's it's low fat it's like reduce this reduce that most times it's [ __ ] so get comfortable reading the labels for that aspect finding things you can and can't Eat cuz it doesn't go with your goals but also just to become aware of like the number of calories and the amount of something that you're consuming cuz

it's all fun in games when you don't get to look like when you don't look oh it's all fun in game oh whatever I just have this I'll have that no as soon as you start looking you're like fu is it worth it that's where you want to be you want to be looking at things like damn I know what's in that like I haven't eaten Cheesecake in like years like not a full like piece of cheesecake or like half a cheesecake like I used to do like I still eat dessert and I'm going tell

you how I eat it in a minute but we're going to get there so now I'm going to tell you things you can swap out but the first thing I want to tell you is the one thing thing you have to cut and I don't want to say that you need to cut out anything like all together but like a safe bet is anything fried any fried Food cut it get rid of it like that's a safe bet because there's like dessert and stuff like that you still want to have a little bit you still

want to have certain things but the number one thing I'd say is cut out fried foods anything fried just emit it and like don't have it and if you're going to have it let it be like once in a while once a week once every two weeks whatever it is that's one thing to help you weed out a lot of options whether you're eating out or Eating at home anything fried don't eat it don't worry about it like there's actually no like health benefit from fried food for these people who are going to come on

here and try and cancel me saying I'm promoting Eating Disorders explain me one fried thing that's [ __ ] good for you all right I'll wait time's up [ __ ] you so the first thing to swap is sodas any soda you drink just get the diet version or get the zero version like Diet Coke diet 7 Is my favorite thing in the world like Diet sprite's okay I get that when I can't get diet s up but sodas are so much sugar and carbs for no reason like if you're drinking any liquid calories it's

a waste in my opinion unless it's like a healthy juice or like so like a healthy like smoothie or like a protein shake okay fine but like I would much rather eat calories than drink some soda you know what I mean but most people's hesitation with diet sodas is they've Heard the whole asp is bad for you [ __ ] cuz it's posted everywhere the amount of aspartame you would actually need to consume to hurt you and to have negative health effects is a copious amount it's a lot it does not even compare to what's

in a soda you could drink a 12pack a day and it's not even near the amount that would hurt you like look up the science behind it before you believe these dip shits online cuz I was over here giving up all soda no girl I drink diet soda All the time it's good as hell and it's not bad enough to hurt you and if you want to talk about weighing the pros and the cons and the risks of aspartame and artificial sodas look at what else you're doing in your life a lot of people do

drugs a lot of people drink alcohol a lot of people smoke cigarettes and they're worried about a little aspartame get [ __ ] real okay drink the diet sodas You' be fine okay next thing is ice cream I eat ice cream every Single day but I eat the lower calorie like healthy stuff so like Halo top I like carb smart I like those are two brands that I like that I like eat all the time and I'm not kidding cuz I love ice cream and I like to eat a lot of it so eating lower

calorie ice creams there's no guilt there's no nothing there's no worry it's like just enjoy it like you're allowed to have that enjoyment of like eating ice cream without the 2,000 calories cuz you ate The whole container you know like it'll be a couple hundred and it's not bad like two 300 the next thing I swap is cheese I'll do fat-free cheese or reduced fat cheese even if you just do reduced fat it's better than the whole fat same thing with milk if you do reduced fat it's still better than whole and if you're going

to drink chocolate milk if you don't like the taste of like the sugar-free or the bad tasting chocolate milk cuz it's diet or it's Healthy get a regular chocolate milk and then get a skinny chocolate milk and get a glass and put half of each it tastes the same as the original one half the calories see you just got to think smarter not harder also almond milk is good like you can drink that and it's like 30 calories or something like that for like a cup which is pretty good and then also with butter Can't

Believe It's Not Butter trust get the light one don't use real butter don't like there's no Point if you're ever going to try and get fats from a certain way get olive oil that's like healthy clean watch it though don't be using it and everything because it is high in fat and like calories it's good though good fat good calories like it's good for you but butter get the fake [ __ ] that tastes real trust me the next thing is bread and and Sarah Lee has this bread it's like 45 calories per slice a

lot of people don't understand with like Sandwiches if there's 100 calories on one slice of bread you got two pieces you got everything you got in the Middle with the cheese and all that like a a sandwich can easily turn from like with mayonnaise and all this other crap in it to over 600 calories for one sandwich and who's eating one sandwich nobody you got two that's like 1,200 you put some chips 1,500 calories you drink a real soda 17,800 calories for your little like two sandwiches and some chips That's a lot that's not the

point though my point is bread eat the lower Calorie bread like a lot of them actually don't taste bad like they're actually really good like the Sarah Lee one I love like they have like a white one and like a wheat one they're all pretty good the next thing is peanut butter switch for a peanut butter powder and like the one where you can like mix it with like water or milk or something and it will turn into peanut butter it's like half I Think it's less than half the calories but the point is peanut

butter is not bad for you it's just bad for you in the amount that most of us eat it cuz who's just getting a little bit nobody who's eating two tablespoons of it for almost 200 calories none of us we're eating like spoonfuls of it so if you're going to eat peanut butter actually eat the recommended serving size because it can easily and quickly stack up like that's probably one of the worst things you can Eat like and binge is like peanut butter because it's going to [ __ ] up your digestion and also it's

a lot of calories a lot of fat it's going to make you feel really bad physically not just emotionally I'm not talking about like that aspect like it's going to make you feel like [ __ ] but peanut butter powder is something that I eat a lot even if like I said you want to do half normal peanut butter half a serving of peanut butter powder or like a full serving of It with a little milk mix it up and it tastes more real go for it but that's one thing I want to mention cuz

peanut butter is not bad for you it's good to eat it but the amount that I used to eat it oh it would get me next thing we're talking about coffee creamers you can have coffee creamer okay you can have the one that's like 35 45 calories who cares all right but if you're one of those people who fills up like half of your cup with creamer and like a splash Of coffee babe how about we take that back a little bit how about let's not be excessive with the creamer and I'm someone who likes

coffee sweet so a way that I kind of do coffee with the creamer cuz I'm not getting the fat-free one I'm not getting the sugar-free one it tastes like [ __ ] I want the real coffee creamer like that's the thing that like I don't care about but if you put a little bit in the glass and then you take like an equal packet like an Artificial sugar like a Stevia or something like that and you put one of those in there you can use less creamer and still get like a very sweet coffee and

it'll be a little milky because you added some that's a little trick that I do with my coffee every day but really don't feel bad about the coffee creamer like don't have no guilt around that it's not enough to hurt you or make that big of a difference if you use it like normal is but not the people who be Drinking half a cup of it with splashy coffee like I was talking about and for the people who like to put whipped cream on their coffee it's fine it's not going to hurt your little red

can and you like spray on top fine but the caramel cut that [ __ ] quit putting caramel in coffee that's a waste not cuz it doesn't taste good but it's just a waste of calories like girl you got the creamer in already you got the whipped cream that's enough this is one swap I Have for sushi and a lot of people are going to get mad don't get anything fried when you go get sushi like any fried roll any tempora roll that's fried don't get it get everything as close close to Raw as possible

or like the baked rolls are usually fine but also when you're out at Sushi if they put spicy mayo or eel sauce or yum yum sauce on your roll that's fine just don't get extra on the side eat the bit that's on the roll Okay cuz spicy mayo adds up fast like for you to eat one of them little containers of it it's 400 calories so enjoy it on the roll if they put it on there fine but just be aware eel sauce has a lot of sugar spicy mayo is bad as hell and so

is yum yum sauce like they all taste really good they're delicious but they're easy to sneak up on you it's like any sauces at any places usually you want to kind of stay away from like buffalo sauce is fine any kind of Mustard is fine vinegar is fine balsamic or regular anything like that with sauces especially like for salads and stuff that's usually like what you want to stay away from is like the ranch the blue cheese the [ __ ] Caesar what's the other one like the Thousand Island don't but one thing that I

like to put on salads is like I do like a balsamic vinegar or I'll just put regular vinegar and you can put low fat like mayonnaise in it but if I'm not doing that I'll put Popcorn seasoning in it or you put the vinegar with the popcorn seasoning like the little seasoning things that like you sprinkle on popcorn put that in a salad get the ranch one put it on the thing done next is my little swap with eggs if you're going to eat eggs let's say like you usually eat six eggs cut that back

and eat three eggs but but take like four or five egg whites and put it in there it's the same amount of eggs it's probably going to be a little Bit more cuz you can add more egg white but you're going to cut the calories in half because one egg is like 80 calories and that's a lot when you start eating a lot of eggs like I eat three eggs and half a cup of egg whites every single morning but that's just one little trick I like to do with eggs cuz a lot of people

don't think of that they think eggs oh healthy fine but that's a quick way to like cut it a little one more thing I want to mention about like a Marin sauce or like a red sauce like a pasta sauce look for the ones that are low calorie read the nutrition label you can still have these things but just look for the like healthier version or like the lower sodium that's a good thing just to do it's not low calorie but like lower sodium is good for the heart trust but also you can find the

ones with less fat or less calories and you can eat more of it now let's talk about the sponsor of today's podcast and It's squeezed it's my favorite company for juice cleanses so we've all heard about like a juice cleanse where you like drink certain juices for a few days days I've done their juice cleanses I've done the 3-day and the 5day and they have a couple of options so when I do cleanses if I'm just like bloated or I feel weird or I just like want to get back to like feeling like snatched again

I'll do like a three-day cleanse and they have two types of cleanses so they Have the squeezed cleanse and they're super squeezed and the difference that I've noticed is the squeezed cleanse has more like sugar and a little bit more calories but it's good if that's all you're drinking because a lot of the juice cleanses they say that you're only supposed to drink the juice but you can eat food also while you do these cleanses but they all do taste really good the squeezed cleanse has a little bit more calories like not bad at all

I'm being dramatic cuz like I don't like to drink calories but these are worth it because it's full of so many nutrients but their super squeezed cleanse is the one that I like the most because it's a lot more just straight juice in the bottle and a lot of people think that juice cleanses are like a laxative and they're going to make you like run to the bathroom I didn't notice that at all with any of these and I do these cleanses a lot when I'm sick cuz it's Not good to like be eating a

bunch of food while your body's trying to fight off a cold or fight off a sickness so I'll do juice cleanses and this is the company that I use if you guys follow me on Snapchat you know I post them all the time but one trick that I do when I do the cleanses when I'm sick is I'll do the spicy squeezed or the spicy super squeezed and it's the same juices but they're spicy and I don't know I just feel like it cleans me out and like gets My body like back to health but

like I said you can do these cleanses just to do a cleanse like if you've been eating bad and you want to get back on track if you just want to like slim down like after you eat bad and you're tired you're like sluggish this gets you back going and it gets your energy levels back up I always feel like more clearheaded and like more energized when I do these cleanses so I've been doing them often but how I also said you can Still eat food while you do the cleanses you're supposed to do them

just the juices like there's enough nutrients and calories and things in the juices to give you what you need and that's how it's recommended to do it if you're interested in doing one of their cleanses you can go to squeezed.com and they have same day local delivery like when you check out and you do it you schedule when you want everything delivered they have same day delivery And in most places but they also have pretty fast Nationwide shipping but the main reason I want to tell you is because if you want to try one of

the cleanses if you use Kota Weare at checkout it gives you free shipping regardless of where you're at so thank you to squeeze for sponsoring this episode and remember it's squeeze.com and use cod aware all right the next couple of tips are going to be things to remove like unnecessary calories and a Couple of these are like for when you go out to eat so like I said drinks with calories do not drink calories and now I'm going to hit on like juices most juices you think are like oh healthy it's like fruit juice no

[ __ ] it's not it's got a bunch of sugar pumped in it check the labels on everything cuz you might think you're being healthy and you're not but that's my kind of go-to is like no juice no sodas that aren't diet no nothing like no liquid nothing Just pay attention to that especially at restaurants and if you are going to order a regular Coke at a restaurant pay attention to how many you drink get a regular Coke for the first one if you don't like the taste of a diet or ask them to do

half diet half regular and if you drink three because they fill it up three times you really only drink a Coke and a half because you did half and half versus if you drink three sodas at a restaurant they're bigger than a can They got more sugar and more calories you're drinking more than you think so that's why I'm just saying pay attention to that and my little half and half trick trust like just do that or just do the damn diet you can't tell the difference after a while you won't be able to tell

the difference one thing I do at restaurants if I get a steak or something or like chicken or whatever I'm getting I'll remove this butter off of it like you know how they bring out The steak and it's like got melted butter on top usually it's like still in a ball I'll just scoop it off and get it off the plate and like not eat the extra butter for what cuz most restaurants already cook it in butter so you don't need the extra just for the presentation to look cute and also if you're going to

order vegetables tell them no butter cuz they'll [ __ ] up some vegetables by throwing a whole bunch of butter in it like restaurants want vegetables to Taste good so they're going to do whatever they can they're not going to have like weight loss SKS in mind so that's one thing I do also with oil ask them to take oil off salads or like appetizers or like certain things like you know where they like finish something off and they put oil on it ask them not to do that it adds up real quick and it's

just not worth it like it's not it's like you know you go to those Italian restaurants they bring you The bread and the oil girl just eat the balsamic put a little oil eat The Balsam fine but like you don't realize you're eating 500 calories in oil okay the next thing is avocado and people give me [ __ ] for this all the time if you want to eat avocado eat an avocado who cares but if you're out at a restaurant eat half of what they give you and if you're at home eating an avocado

eat half like save the other half for later but at a restaurant they usually will give you more than you Should eat at a time like it can stack up in calories very quickly and like going to a Mexican restaurant if you get that guacamole in that big bowl I can put the whole thing down that's probably over 1,000 calories and then you got the queso and you got all the chips like you it Stacks up so easy people are like oh my God I just can't lose weight and it's literally right in front of

your face as soon as you start paying attention like it sucks and you're going to miss these Things and you can have them but if you want to lose weight you can't have them all the time or you can't have them in the amount you're used to having them because you can e a little bit of anything you want another thing I get removed at restaurants is cheese like a salad get the cheese taken off come on up you don't need cheese on everything like if you get a baked potato or something take the cheese

off take the butter off just eat the potato put some Salt cute the next thing I try to like stay away from unless I need it is honey because it Stacks up real quick and I'd rather eat like a banana or a bunch of fruit because like in one tablespoon of honey you can have like a cup of blueberries instead I like density I like to volume eat so I look at like what things are and what I could get for it instead that's my other kind of mindset hack around food is I look at

it like money like if I have a budget of 3,000 calories a day I have 3,000 calories to spend now how do I want to spend them is this Snickers bar worth $300 calories that I only have 3,000 of this mindset actually helped my relationship with money a few years ago and I discovered it also like just looking at calories like you have them to spend on things like okay I can spend my 3,000 calories on what ever I want do I want to spend it is this thing worth it to me and that's one

thing that I use Like still like it's fun but honey is good pre-workout I just don't like to add it on top of stuff like people get it in their tea and people get it on top of [ __ ] like you get a assai bow and they douse it in honey leave the honey off girl you don't need it all the time or do a little light like a little bit that's just something to be conscious of cuz like I said you can e a cup of fruit or you can eat a tablespoon of

honey girl give me the fruit but then you got People people who eat like a bowl of fruit and they put honey on top put something different dang friend cuz now you could have had two bowls of fruit for the same as like the same cost and the same like amount of calories as the one with little honey on it put some equal on it now the last thing for this section of like cutting unnecessary calories is sugar use fake sugar use the equal to Stevia to sweeten low use stuff like that and like I

said about the Aspartame thing you're going to have to eat so much more than you can even like consume for it to hurt you you're fine with a little fake sugar if you're that dead set against it don't [ __ ] eat it then I don't care I'm just telling you what works now I'm going to run you through a list of foods that are okay to eat that a lot of people don't think you can and the things that I eat so I'm going to hit carbs and protein and then fruits and vegetables because

the way I Eat fruits and vegetables I let myself eat as much as I want so I'm going to tell you the ones that are like safe okay so for carbs you got pasta pasta's not bad you can have pasta people act like you can't potatoes yellow potatoes and sweet potatoes both of them are fine but like I said when you make them don't be putting all the butter and all the crap on it get the low calorie butter get you some Stevia if you want to put on the sweet potato get your little Cinnamon

done for like yellow potatoes you can get lowfat sour cream lowfat cheese lowfat butter little salt there you go you can eat these things like this is totally fine just think of the way as a substitute and make the calories less so you can still enjoy things like I eat all of these things all the time but let me shut out next thing you can eat for the carbs is bananas you got white and brown rice white rice is not bad for you everybody Acts like oh it's the devil you can eat it you're fine

quinoa I did put on the list I don't eat that [ __ ] but a lot of people talking about kinoa I don't [ __ ] like it it's a mess it's weird nasty texture and I just I don't [ __ ] with it you got oatmeal cream of wheat and cream of rice those I love rice cakes are fine honey is fine like I said but do it like pre-workout if you're going to do it or post-workout cereal with lowfat milk or almond milk I eat All the time I love cereal and cereal is

not actually as bad as you think like cinnamon toast crunch it ain't that bad like calorie wise and like Cheerios and [ __ ] and like Frosted Flakes like no maybe not Frosted Flakes like corn flakes put the put the equal on it like get the regular Corn Flakes not the Frosted Flakes get the Corn Flakes put the fake sugar on it done with less calories and last thing for carbs is bread but the low calorie bread I told You about those are all fine you can eat all of these things okay now for protein

chicken duh steak but you want to get lean steaks if you're going to get steak lean ground beef that's one thing that people don't pay attention to don't ever buy no ground chuck what the [ __ ] look at the percentages of the fat to like the lean meat ratio so usually like Chuck is like 8020 so it's like 80% meat 20% fat the lean ground beef if you want is 937 or you can get like 964 some places have that but always remember 937 when you're buying ground beef and the same thing with ground

turkey or ground chicken you want the lean one and turkey usually can come like 991 it's like 1% fat it does get dry as [ __ ] so be prepared for that but that's usually what you want to look for it's like the leanest Meats shrimp is safe fish like tilapia salmon mahi mahi all those things like fish I eat fish everying day I've kind of like stopped eating chicken and beef so much like I'll eat it when I go out but at home I eat fish mainly and eggs and egg whites those are really

good a couple other things I like to eat are lowfat yogurt lowfat cottage cheese I [ __ ] that up oh my God it's so good Quest chips which are like protein chips you could do protein bars but for protein bars Quest is not that good protein bars I like bear Bells it doesn't matter the brand you get but the Thing you want to look for on a prot protein bar is 200 calories and 20 g of protein you don't want to eat a protein bar that doesn't really give you that because if you're eating

a protein bar you're eating it for protein a lot of these protein bars can be like 3 400 calories with 16 20 gram of protein that's it if you have 200 calories and 20 gram of protein that's like pretty clean that's like a really good like worth it protein bar like some protein Bars would be like 250 calories 15 G of protein what the [ __ ] is all the extra [ __ ] about you know what I mean and bear Bells taste really good this is not sponsored by them but like I'll plug them

cuz I eat them all the time also for protein you can do protein powders I'm not recommending any cuz they all taste like [ __ ] just find the one you can get down but look for lean ones like isolate like whey isolates are going to be pretty good but when you're looking At protein powders just get the ones that are around 120 to 150 calories per scoop and make sure each scoop has like 25 to 30 gram of protein so just remember that with protein Powers that's the leanest [ __ ] you can get

to so like 120 calories for 25 to 30 grams of protein great now I'm going to ramble off some fruits and vegetables that I eat freely like I just eat them all the time non-stop don't track them don't count them don't care like I just eat Them all the time you got strawberries blueberries watermelon peaches I'd be [ __ ] up some peaches cantaloupe and honeydew that one is like a shocker but it's actually like not bad grapes but watch it those are very easy to get carried away you got oranges and grapefruits and pineapple

and you know why you're supposed to eat pineapple if you dating somebody now for vegetables lot of people don't realize like certain Vegetables I'm being dramatic they're a [ __ ] vegetable they're not that bad for you they're not that high in calories but brussels sprouts pissed me off when I saw how many calories were in Brussels sprouts cuz I don't like to eat just a little bit if I'm eating vegetables it's like to get that volume I want so I like to eat a lot of them and not have to think about it but

the things I go for celery if you know you know cucumber I use Cucumbers like I'll slice them up and use them as chips too like if you make tuna like a tuna salad or like a tuna dip and you use that as a chip trust with tahen on it oh done lettuce cabbage but cabbage will make you fart radishes eggplant you can do like do it in a pan cook it and then get like the lowfat marinara sauce I was talking about and some fat free cheese and make like a little like eggplant Parmesan

but like don't get the breadcrumbs don't fry Nothing it's just like the same Vibe same texture same taste but like healthy you got broccoli duh edamame I put on my list cuz you have to eat it slow and like you usually get fed up by the end of it you're like I read enough of this [ __ ] you don't want to eat too much of it like it does have a good amount of protein for like a vegetable but it can sneak up on you but like I said you're not going to be eating

that much to hurt you like you'd be fine spinach duh Tomatoes asparagus will'll make your piece think squash and green beans those are all safe literally eat them freely who gives a [ __ ] like eat as many as you want that's kind of like my go-to with like fruits and vegetables like I just eat whatever I want for them and even if you eat like a copious amount if you're used to eating such a high amount of calories in food for your body to be getting actual real food and near real nutrients it's not

Going to process it the same as if you ate like 1,000 calories of processed [ __ ] food like high fat food versus a th000 calories of fruit which is very hard to do your body's going to process it different so don't stress about that like eating the fruits and the vegetables just eat them have fun with it okay now I just want to talk about a couple of pointers for eating habits the first one is to drink water before you eat like always just drink some water And like chug a little because when you

do eat clean food it absorbs and digests very quickly you don't get that like feeling full Vibe so like drinking water will dilute your stomach acid and help things not digest as fast so chugging water also will help you you see if you're thirsty or hungry a lot of people can't tell the difference if like they're parched and they want water or they want food so it's always just a good idea to drink some water like drink A cup whatever get it down and then see how you feel like even if you're just like going

to eat anyway drink a cup of water because it'll take up a little space in your stomach and like I said not telling the difference between hungry or thirsty when you get done smoking a cigarette for the people that smoke out there hey drink water first and if it's not a time that usually eat and you want to just go snack chew a piece of gum chew piece of gum for like 5 10 minutes and then see if you still want to snack cuz when I smoked that was a [ __ ] that was a

[ __ ] every single time I smoked I was like oh I need a I need a snack I need something my next thing that I do for whenever I want like something sweet before my workout I'll eat like a spoonful of like cake icing I'll eat gummy bears usually I eat gummy bears like after my workout because it helps if you know you know okay or like eat a tablespoon of honey or like two Tablespoons of Honey eat some bananas like whatever you want before your workout because whatever you eat like sugar wise and

carb wise right before your workout you're going to burn it off immediately so don't stress too much about it it's good to have a little bit of carbs in you before you work out because it'll help you stay energized and stay going like through it but that's when if you're craving something eat a little bit of it like the icing Thing like I had this like kick for Funfetti icing and I would eat like a literal spoonful of just cake icing like frosting like every day before I go to the gym and I would just

love it sometimes I'd have two sometimes it was three but then I would just do a little extra cardio but if you're going to have a little cheat or like a little something just have it before your workout but I'm not talking like a lot because if you eat too much then you Don't want to go but that's one way that I would like kick my sweet tooth and that's one thing I still do like I still eat gummy bears and like we eat honey or like bananas before my workout like that's just cuz you

need it like you have better workouts when you do that and for anyone who wants advice about gym anxiet and getting started in the gym I have a whole podcast episode about it it's episode 63 so if you want to watch it on YouTube episode 63 if you Want to listen to the audio version on Apple podcast and Spotify just search awar and aggravated episode 63 and it'll pop up it's about gym anxiety but I also gave a lot of tips for beginners and everything you need to know my next little eating habit I want

to tell you have [ __ ] ready have things ready to grab when you walk up to the fridge just ready to go don't have everything where you have to cook it like meal prepping is like good easy like I meal prep a lot Of people ask about that so I'll tell you the way I meal prep is like prepping a bunch of ingredients and then I will make what I want out of it so like I'll make a bunch of fish I'll make a bunch of potatoes some rice some vegetables and then every single

time I eat I'll pull out what I need from each thing and then whatever mood I'm in I'll season it to what I want to eat at the time so like every meal it's like usually the same like ingredients and same things But I'll make it how I want so like when I meal prep pasta and I have pasta made I leave it just plain in the bowl and then I pull it out sometimes I want a little red sauce in it sometimes I want it to be like cheesy with like a little lowfat sour

cream and some lowfat cheese like I want like Alfredo Vibe so like I'll just season it to how I want it but that's how I meal prep like I don't prep the exact meals cuz I do work from home so I'm able to access this but back to My point about having [ __ ] ready have fruits and vegetables in your fridge ready to go so every time you walk up to it like you can e a little something or like when you're cooking and you're like preparing what you're going to eat you got something

to eat I'm a snacker while I while I'm cooking I have to have something to snack on I'll go nuts like I start cooking when I'm hungry so if I got to stand there for 20 minutes and wait I'm going be eating other things And you want to have things ready that are lower calorie and like in line with your goals where you can eat it freely and not like stress about it while you're cooking your food so like I like to just have things ready like fruits vegetables even like random stuff like protein bars

chips like the protein chips I'm talking about or like cheeses like just have some stuff like ready so you can just grab it and you don't grab other [ __ ] another tip I have is chew Gum I chew gum all the time just cuz I like it and I'm very conscious of bad breath and you're never going to catch me with bad breath I don't like that [ __ ] but my hack with gum is if you want something sweet you can sabotage it by chewing a piece of minty gum or go in your

bathroom and throw mouthwash in your mouth when mint hits your mouth to go in try and eat something sweet afterward it ain't going to taste right it ain't going to taste right it's the Most sad [ __ ] like when I first learned and like started doing this I was like chewing a piece of gum and then I would try and eat something sweet and it just wasn't nice and I'm like I don't even enjoy it that's the point you don't want to enjoy it you want to like sabotage it if you're feeling like that

urge where it's uncontrollable of like oh my God I'm going to like binge or like I'm going to eat this whole cheesecake chew a piece of gum first it's going to [ __ ] It up it's going to make it less enjoyable and I guarantee you you'll eat eat less of it the next little eating habit I have and one thing I still do is if you go out to a restaurant or you're eating dessert anywhere let yourself have two to three bites of whatever it is who cares eat two three bites of the dessert

enjoy it like have fun and get to experience it you don't need to eat the whole thing and a lot of people myself included have this like Completion fetish where it's like I have to see my plate clear to like be happy it's like I grew up like eating to that point point of like if you didn't finish like it wasn't a it wasn't good so I have this like satisfaction of like okay it's all gone but that's something you can unlearn you don't have to be like that forever you can still leave food and

don't waste it like take it home or give it to somebody I'm not talking about waste food but you can still leave Food on the plate and save it for later or whatever but don't miss out on the experience of like having to cake but have some self-control like have a couple of bites and be done with it put it down get the taste be happy and that's it if you feel like you can't even walk that line of just having a couple of bites don't even do it remove it because getting that level of

self-control takes a minute okay that's the bottom of my list that's all my tips I want everybody to leave me a comment down below and tell me if this was helpful for you tell me if you're excited to go try this [ __ ] out cuz I just made it really applicable and really easy if you found this episode helpful leave this video a thumbs up and leave me a comment and let me know cuz this is what I really wish I could have found a long time ago so I wanted to make it for

for you guys oh I've been planning this for a while I just haven't Sat down to do it cuz I know people are going to try and caner me and freak out about it oh my God shut up everybody's responsible for their own life okay this is what works for me if you don't like it don't follow it but I will leave a link to the gym anxiety episode episode 63 in the description of this podcast if you want to go listen to that also I will leave all of my social media if you want

to check that out follow me everywhere fun I do post a lot of Recipes on Tik Tok and I post a lot of like the food that I eat on Snapchat if you want to keep up that's more like a day-to-day like version of my life but for anyone that still here this is your last chance to get a ticket to my tour but that is all I have for this week's episode everybody be safe take care of yourself lose your damn weight girl and I will talk to you guys next Sunday