In this episode I talk about weight loss, and about how you can easily lose weight without much exercise at all.
Episode 20 – How to Lose Weight WITHOUT Exercising
In college I was 200 pounds, and a bit pudgy. I’ve included a picture of me from back then so you can see for yourself. And during this time I was exercising daily for two hours! What happened?!?
You’ve heard it before, someone telling you that they have to go to the gym to “keep the weight off.” Or maybe your goal is to burn 1,000 calories during your upcoming workout.
There is something inherently wrong with this type of thinking. It’s assuming you’re putting bad things into your body. The key to weight loss is changing the quality of food you eat. Now I lose weight when I DON’T exercise. I have to exercise to keep weight on. How backwards from our American mindset… but how freeing also.
Today’s topic – How to lose weight without working out. Now I’m definitely not saying that you should stop working out. There are many other benefits to exercise besides weight loss. What I am saying is that if you NEED to exercise to keep your weight down then you are eating the wrong foods.
Why is this important?
You can’t be healthy if you only have 50% of the diet-exercise equation. In school, 50% is an F. You need both to feel good and look good.
How to do it
Eat Perfect Portions. This refers to the ratio of different foods in your diet.
How to apply this in your life
Every time you eat, it’s either considered a meal or a snack. It’s a meal if you follow Perfect Portions, it’s a snack if you don’t. Try to eat more meals and fewer snacks. It’s that easy.
Document what you’ve been doing. The first step is to know where you are with meals and snacks. Then gradually increase the number of meals, while snacking less.
What do you think your body would look and feel like if you continue to move like you did when you were a kid, before fitness became about treadmills and calories. There is a better way and now you've found it. Welcome to the Core Balance Podcast with your host Chris Janke-Bueno.
Yes and as many of you know I'm not a big fan of treadmills and I'm not a big fan of counting calories. Specifically today we are going to go and talk about the calorie part of that. When I was in college, I was a bit pudgy and I have included a picture of myself from back then so you can see for yourself. I gained all my weight in my chin and my face, it was amazing. During this time I was actually exercising every single day for 2 hours. So look at the picture and think wow this guy was exercising for 2 hours. Yes I was eating about a pizza a day was my average from Domino’s Pizza and back then I used to drink so I drank a six-pack of beer just because – just for fun. I haven't drunk in 7 years, I don't eat pizza anymore. I think once you just start eating healthy diet, it just kind of, the desire for that kind of stuff definitely just goes away.
So, what happened though, I was overweight and I was exercising like a madman. Well, let's back up a little bit, you've probably heard somebody before tell you that they have to go to the gym to keep the weight off or maybe your goal is to burn a 1000 calories during the upcoming workout. I think there's just something inherently wrong with this type of thinking. It's assuming that you are putting bad things in your body. It's assuming that you are burning fuel that your body doesn't want. You are eating all this food that is bad for you and you have to get rid of it somehow. That's kind of the mindset that I am thinking, that I hear – when I hear somebody say that. The key to weight loss is actually changing the quality of the food that you eat.
Now I am a fitness buff. I'm definitely by no means telling you not to exercise. There are thousands of benefits to exercise other than losing weight. But it's just kind of a backwards mindset that we have I think in western culture that you know we are gluttonous with our food, we eat things that our body is not meant to eat. We eat too much of those things. We eat too little of the things that our body actually needs: vegetables, fruit, healthy meats but we kind of have it backwards. So I think – I personally think that if you are not eating right you are not going to have the energy to do your workout in the first place so that whole analogy, putting the cart before the horse again I'm a fitness guy but I think the first thing you should do if you are wanting to lose weight is clean up your diet. And then of course you need to exercise, you need to increase your metabolism, you need to do all that. But it's absolutely pointless if you are still eating pizza and drinking beer like I was and working out 2 hours a day and obviously still not losing weight. Look at the picture, something has to change.
So today's topic is how to lose weight without working out. Again there's many other benefits to exercise. So I do not recommend that you just sit on the couch and watch TV all day and eat your salads. Eat your salads, eat your other healthy stuff and move. So and then just the fact that eating the wrong food. You know you are eating the wrong foods if when you stop exercising for a couple of weeks you gain weight. Now, I actually exercise to keep weight on. The body is a really efficient machine if you give it the right food and what's happening with me now is since I am eating the right food and even if I eat a massive quantity of the right food I still have a very hard time keeping on weight. The body is a very efficient machine and it's not going to keep on weight unless it absolutely has to.
So if I go a week or two without exercising I will lose weight. Now I know what you are thinking because this is what everyone says when I tell them that. They say oh nice for you, real nice for you. No, I'm not saying this to brag, I'm saying this because I have the same body as you do. It's just that I probably make different nutritional choices than you do. And again look at the picture of me when I was eating bad food. When I was healthy by all standards, going to the gym every day but I was eating bad food and if I were to stop going to the gym I probably would have gained another 40 pounds. And take a cue from where I am now and just learn from my experience that it indeed does not have to be the case that you do not have to have the goal of burning a 1000 calories as your workout goal. You can enjoy yourself more.
Move like you did when you were a kid, that's kind of one of my taglines. And when you were a kid, you just moved because it was fun and it felt good. You didn't move because you needed to hit some quota of this many calories or that many whatever. You didn't have to do that. So I mean this is vitally important right. You can't be healthy if you are only doing 50 percent of the diet exercise equation. Remember back in school 50 percent is an F. You need both. You need the diet and the exercise. A lot of people ask me that. What's more important – diet or exercise? Well, both. You can't say one or the other. But again today what I am talking about is that you do need to think about your nutrition in terms of it being what is going to help you achieve your ideal weight.
So how do you do it? Well, I recommend a strategy that I call perfect portions. Perfect portions refers to what your plate looks like when you are eating a meal. And this refers to the ratio of certain types of food on your plate. The types of food are protein, fat, carbs and greens. Now, when I say carbs I refer to more dense carbs. Greens have a lot of carbohydrates in them but very, actually very low compared to something like a sweet potato, something like that. So protein, fat, carbs and greens. If you are trying to lose weight what I would recommend is focusing on the protein, the fat and the greens, cutting out some of those dense carbohydrates unless you are working out pretty hard. So if you are working out pretty hard your body usually will need some carbohydrates to refuel.
Now, the type of food, the quality of the protein, the fat, carbs and the greens definitely, definitely, definitely is number one. But imagine your plate. Now if you are just kind of maintaining your weight you want to be overall healthy, in general your plate will be about 50 percent, excuse me about 25 percent of each of those foods – 25 percent protein, 25 percent fat, 25 percent carbs, 25 percent greens. Now, it can fluctuate a little bit, that's completely fine but generally it's going to be about a 25 percent ratio all the way around.
Let's talk now about the quality. If you have your ratio, you are set. You don't have to move that ratio unless you modify it here, modify it there a little bit. You can add more greens which I recommend doing at first but you have your ratio and now we need to pick quality food to put inside of each of those 25 percent pieces.
Now, if you put spam for your protein and hydrogenated animal lard for your fat and – I don't even know, I don't know – deep fried rice for your carb and something – canned artichokes that have been preserved or I don't know for your greens. That is one way where you are technically hitting all the qualifications but that's not going to supply you with the real added benefits. So you are hitting that in – you are technically following the rules. You are technically eating the right foods, however, we need to up the quality a little bit. So it's key that you put foods in, like for protein let's do grass-fed beef, free-range chicken, wild caught salmon, that's my absolute favorite – salmon is amazing too because it has some really healthy Omega-3 fats. So it has your protein and your fat. Those are some really good protein sources.
Now, for the fat again salmon, really good healthy fat, I recommend the big three fats. These are amazing and the best fats. If you can get all your fat from these three sources you are doing just fine. And they are all fruits which is amazing. So get your fat from fruits: olives, avocados and coconuts. Olives, avocados and coconuts – try to get a ton of fat. People ask me all the time, ‘oh do you eat the whole avocado?’ Yes, of course eat the whole avocado. Eat five avocados. I'm not even kidding. Eat a bunch of food. That's one thing that throws people off that I think holds them up is that they eat enough. And so they start craving the bad stuff. If you eat three avocados because after you ate one you are still hungry. Sure, eat two. You are still hungry, eat another one. If you stop eating avocados because you think oh my gosh it's too much fat, then your body is not getting what it needs and then you are just going to crave stuff later on. So eat, eat, eat, eat.
Okay, moving on to carbs. For me personally, I do very poorly with grains. I have done several blood tests and it shows that I'm very intolerant to grains and from what I have researched a lot of people are. So I recommend doing things like sweet potatoes, squashes and you know different – somewhat starchy vegetables. So for example the other day – it's October now – the other day I cooked pumpkin. You didn't know you could cook it huh, you thought it was only used for pies? I just baked pumpkins. I cut them up into little pieces and baked them and it was delicious. I put a little cinnamon on it. It was really, really good. And you know I love sweet potatoes. I will eat 6 to 10 sweet potatoes a day and again I need to, to keep my weight on. If I don't do that, I'll lose weight.
And then lastly the greens. Greens you want to do mostly fresh, raw greens, think salads and you know spinach, kale, cucumber, celery and occasionally even if you know you go to the store and you can even get frozen vegetables occasionally. Try to get as organic as you can and again mostly raw, occasionally get the frozen stuff if you have to if you are in a pinch. But that's it. That's perfect portions for you right there. It's very simple. It is very simple.
Now, how do you apply it in your life? Every time you eat, whatever you put in your mouth, that's either considered a meal or a snack. It's a meal if you followed perfect portions. So if your plate looks like that 25 percent all the way around that's perfect portions, that is a meal. If you just ate two bananas that's only carbohydrates. That's just a snack. So that doesn't count as a meal. Your goal very simply eat more meals, eat fewer snacks, that's it. People ask me do you encourage snacking between meals? No. I encourage meals between meals. Eat a mini-meal. Eat a mini-meal that is protein, fat, carbs and greens. Don't just eat a handful of almonds. When you notice what the handful of almonds is that a handful turns into 2, turns into 3, turns into 14 handfuls and before you know it you've consumed couple of thousand calories and you are not even full right. So more meals, fewer snacks, that's how simple it is to start losing weight again without even needing to exercise and then you can use exercise for what it's designed for which is basically to feel good and develop muscle tone.
You've been listening to the Core Balance Podcast. I'm your host Chris Janke-Bueno. We'll talk again tomorrow. Until then let's be fit, let's be healthy, let's be happy. It feels good to move, so keep moving.
Stop relying on willpower, motivational tricks, and pump-up strategies and learn how to top into your inner fitness fire with Chris' 60-minute audio book: Ignite Your Fitness Passion (published 2015)
Relieve your back pain with this easy-to-follow video program designed to get to the root cause of your pain: muscle imbalance. Check out the Back Pain Module.
Learn the basic principles that make a successful fitness program with Chris' 60-page book, Functional Strength: The Key To Pain-Free Movement (published 2008)