Do These Things For the Next 12 Weeks

Are you feeling stuck? Sometimes starting a weight loss journey (or being stuck in a weight loss journey) can feel overwhelming. In this episode we talk about some key things you can do over the next 12 weeks to get the needle moving!

If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/bayleethedietitian/ or https://www.instagram.com/brianna.dietitian/ and send us a DM! You can also follow the podcast https://www.instagram.com/mocktailminutes/

Featured Mocktails: 

Ultima 

Liquid Death 

Click play, sip back, and be empowered.

Transcript

Baylee 0:22

Hello everyone Welcome back to this week's episode of Mocktail Minutes This is Bailey

Brianna 0:27

And this is Brianna.

Baylee 0:29

This week I am drinking the pink lemonade Ultima Electrolytes

Brianna 0:35

Nice.

Baylee 0:35

They've been my favorite lately

Brianna 0:37

I'm doing just a liquid death. One of their like waters

Baylee 0:43

There you go We are talking about today tips to just kind of like get the needle moving If you were stuck on your weight loss journey and you're like nothing is working these are some things you can start checking in with And if you're like well I'm already doing all these things well that's when you need kind of next steps These are just some I'd say like beginner points to

Brianna 1:06

Can you.

Baylee 1:06

am I doing these if not start chipping away at them and consistently doing them I think that's a key part too where of times we try these new habits for like or maybe two weeks or maybe it's like a few days and we're like eh it didn't work Well it might take more like eight to 12 weeks to really see changes and I mean not to see that you won't see any results within one week of making changes But to notice like larger significant results you're gonna have to be more consistent than that

Brianna 1:39

Yes. And I would say establishing these consistently before moving on to the bigger ones because people often skip that and you're, if you can't be consistent with these, you're not gonna be consistent with the more advanced things.

Baylee 1:54

Yes

Brianna 1:55

Yeah.

Baylee 1:55

So one thing I think and I feel like this is talked about quite often Where it used to be talked about quite often is liquid calories like everyone talks about like don't drink your calories it's so true now I think like smoothies that's a different story depends on how you're making your smoothie But I'll say like personally I have less people that necessarily drink Soda more looking at your coffee especially first thing in the morning was one that I looked at the other day had 32 grams of added sugar that is more added sugar than we need in an entire day and we're getting that first thing in the morning before she was eating food even sets you up for inflammation sets you up for cravings sets you up for a blood sugar roller coaster but really paying attention to those liquid calories from the soda from the coffee drinks from juice from alcohol Alcohol is definitely one as well cause a lot of times we think no carb equals no calories Alcohol has calories in it of itself So just because something is no carb doesn't mean it's like a free for all for weight loss Number one it does have calories Number two alcohol is a poison you could say to your body Your body wants to get rid of it so it has to start up these detox processes It slows down your metabolism it kind of puts everything else on the back burner So really thinking about what are my drinks and we A lot we're just like water is really not that big of a deal to just drink it lot of times like if you were constantly talking about how you hate to drink water you're probably not gonna drink water cause you're telling your brain you hate to drink water So why would you So if you're really struggling with like getting the water in yourself a timer every hour of the day Make sure you have taken a drink If you have not take five sips water's Just getting into the habit eventually your body will just start to crave it cause I mean our bodies are like 70 water We need water to function

Brianna 4:02

Yes. Also caveat on the alcohol. If you're counting your macros and you track your alcohol, you need to add to one of your macros because. Alcohol's on a macro. Maybe that's an episode for another day. But the next one would be taking out your barriers. So a lot of times it's just like, I can't do this. I don't have childcare. I don't have access to a gym. I don't have this. I don't have time. I, you have to take out your barriers because none of those things are changing. So for some people, I have them do like a productivity audit to just kind of see where's there areas during the day that I can fit certain things in that I am wanting to do. Like that's the thing is you want to do these things, so you have to make space for it and setting yourself up, like putting it on your calendar, telling your partner or your spouse like, Hey, this is what I'm doing, like getting some dumbbells for at home, but figuring out what are my major barriers and how do I. Add to my day the things I want to do because waiting for all of those things to not be a thing is not gonna happen. So.

Baylee 5:14

Yeah taking out those barriers and just really anytime we're making excuses We are kind of validating ourselves that we're in confident to do something and you are just gonna keep beating yourself up And so stepping back and being like okay what actually is standing in my way here Breaking those down And that's what we help our clients do is just understand like okay what's the actual issue Is it Breakfast is hard or is it you're staying up too late scrolling on your phone which is making your mornings run chaotically which is why you can't focus to put a breakfast together So

Brianna 5:54

Oh yeah.

Baylee 5:55

okay what's actually holding me back at this point And then I mean kind of going along with that like having a plan whether it's a meal plan a morning plan a night plan have a plan for your day is no shame of having to plan out your day even if you're off work on weekend things like that You are so much more productive if you know exactly what you're going to be doing It's like think about it like weekday versus weekend We can kind of sit in bed maybe you scroll a little bit versus like a weekday you know you have to be at work at eight so you're gonna get up and go So have a plan If you have a meal plan ready also not gonna get to the end of the day and having to decide like what's for dinner and then make sure you have the food It's already decided you already have the food Make it easy Have a plan Okay what am I gonna do for breakfast Do I need to get it ready the night before I need to wake up 10 minutes early Whatever it is the more you can plan the more confident you will be to follow through you're gonna feel I would say almost like more efficient because it's like things are just getting done now I like having a plan or like a schedule versus just the list because a list it's like oh we can get these things done then the end of the day comes they're like mm we did not get those things done

Brianna 7:11

Yeah.

Baylee 7:11

So plan out your day plan out your meals plan out your workouts schedule all these things in make it easier on your brain so you have less decision fatigue

Brianna 7:20

Yeah. And the planning and the barriers really do go together. For example, it could be like. I am eating great Monday through Thursday, and then not the rest of it because I'm out of groceries. Well, then that would be a plan to, I have a grocery pickup or I go do a small grocery shopping on Thursday to continue with my plan that I have. So I definitely go together. It's not just gonna all magically happen. And like Bailey said, it's like really beating you down when you consistently have these things that you want to do and they're not getting done. You're just solidifying. I can't do these things. I can't do these things. The next one, and this is, this is definitely a foundational one. All these are, but. Reducing the amount of fast food that you have or the amount of times that you eat outside of the house. The reality is it's very hard to track. It's very hard to know exactly what you're eating. There's always gonna be more calories. There's always gonna be more fat, more sugar, and more salt. In all of those foods, the portions are gonna be off. So, and this is a good example, like someone was talking about there, this was a reel, the Chipotle bowl. You do the Chipotle calculator and you're like, oh, cool. That's what it's. That's if the people at Chipotle are measuring their scoops correctly, and I'm gonna tell you 16-year-old, like Rebecca is not, she does not. They're just like, so the calories that you think are in your bowl, it's likely more, but it's just those little things that add up. So I. You're finding a lot of sneaky things that are making their way in. Also, that means you're still out of the habit of having a plan and eating at home and making your own meals, and that is something that you have to get down. That has to become something that you just do because the convenience is what is keeping a lot of people stuck. Duck.

Baylee 9:05

And then so it's like taking how do I make my own life more convenient without having to rely on fast food or anything like that Even if it's not fast food like you could go to the best restaurant I see this all the time Like fat is consistently on the higher end when you are eating away from home because they're gonna cook with fat They're gonna add fat fast fat tastes good They want you to come back So if you're getting like like everyone feels like because it's Chick-fil-A it's kind of like eh it doesn't matter I'll get a chicken sandwich grilled salad or like a fruit cup which not bad option necessarily but if you're getting that consistently like it does add up in fat The other thing is when you're eating out fast food or restaurant you're usually not gonna get a lot of fiber there

Brianna 9:54

So that's a major one.

Baylee 9:55

Even I mean Chipotle would say Chipotle is one of your better options

Brianna 9:59

It is.

Baylee 10:00

even Chick-fil-A you get a fruit cup like you're maybe getting three grams of fiber but that's it Like you should really be getting seven to nine grams of fiber at least per meal So it's really hard to meet your fiber goals Which kind of brings me to my next tip is start your meal with veggies when you can Now I always say this and some people stress out They're like well what if I do like a one pot meal or like a stir fry We do lots of one pot meals If there are bigger chunks in there I just eat like the bigger chunks first or like some of the protein first and then I just eat it all together So do it where it makes sense How it makes sense for you But starting with your veggies creates a little bit of a buffer and so you have a slower blood sugar response and kind of slows everything down Make sure you get your fiber in because most of us are low on fiber and then having that fiber is gonna keep you floor for longer Fiber is I would say one of the biggest game changers for a lot of people So many people come and they're like I have IBS We had fiber and weird things are totally fine now so it helps a lot of people like have regular bowel movements have less bloating have better blood sugar control which then leads to weight loss So starting your your meal with vegetables can be very beneficial

Brianna 11:28

Yeah. And underrated. The next thing's gonna be sleep. And I know we talk about this a lot, but sleep is one of the things that you can't overlook, and I feel like most people do. So a lack of sleep, again, you're gonna be more insulin resistant. You are gonna have more of those hunger hormones. You're gonna feel hungrier, you're gonna be tired, you're gonna want to eat more, you're gonna wanna move less. You're gonna wanna just not do the things. You're not gonna be able to function. Focusing on sleep also because you get the most out of your workouts if you are working out. So I say six and a half is like the minimum. Six maybe. But really seven plus hours of sleep trying to, like you will notice a major difference. And so sometimes that means do I need to get, again, reducing barriers, having a plan, do I need to get a nighttime routine? Going so that I'm settling down by a certain time, I'm doing my face routine or whatever it is, or getting the kids in bed at a certain time so that I can start relaxing and going to sleep at a good time. Hope hopefully around the same time every single night, hopefully.

Baylee 12:39

and it it's really helpful for kids too We have Gannon like sleep trained so he goes to bed at seven o'clock every night sometimes seven 30 for feeling wild But having a good routine for sleep will make a huge difference even for your kids but definitely for yourself So you can get that good Repair your hormones regenerate The deep sleep is what's gonna make the biggest difference and you get that in the first half So that's where like reducing screen time can be really helpful So you can get that good deep sleep right there

Brianna 13:08

Yep.

Baylee 13:09

The next thing I would say strength training We talk about this all the time

Brianna 13:15

Yes.

Baylee 13:16

I definitely know there's still a lot of information on cardio Not that you don't need to be doing cardio but you also don't need to be doing like Three hit training sessions a week and running three miles throughout the week I I would say in my order of priority I think steps throughout the day getting 8002nd priority strength training two to three times a week Third priority I would say Then you could add in some HIIT training or like a workout you enjoy

Brianna 13:49

Yeah.

Baylee 13:50

If you are struggling to get in your HIIT workouts and your strength training take out the HIIT workouts strength training with a good progressive overload program That is how you change body composition That is how you have muscle and burn fat I

Brianna 14:05

And again, remove barriers. Create a plan. If you need to start with one a week, I'd rather you do one a week than a perfect four a week. That is one thing people struggle with the most besides increasing their nutrition to be better, is establishing a workout routine. Like you cannot just, not string train. I can't, I can't emphasize that enough. Next one might be debatable for some people, but I say track for like five days and try to include at least one weekend day because we do this thing where we are doing vastly different things on the weekend than we do weekdays for a lot of reasons. Mostly our routine is just completely different. But are you actually eating the amount that you think you're eating? Are you actually hitting protein? Are you actually eating fiber? I'm gonna tell you, you're not. Just so, just so you know, you're not, Fiverr is one you have to be very intentional about or you're not gonna meet it. So

Baylee 15:02

We also don't wanna get fiber from just like bars all the

Brianna 15:05

Yes, exactly.

Baylee 15:09

Food fiber sources

Brianna 15:10

Yeah. Which you are not gonna know unless. You track and see, okay, what am I actually getting? You know, am I actually eating what I think I am? Am I actually eating enough carbs? What is my fat like? Is my fat really all over the place? Like some days I'm doing 40 and some days I'm at 120. Like just kind of seeing what are my habits? Am I actually eating enough? Is there days I'm overeating? That way you have a better understanding of do I continue doing what I'm doing or is there a few. Tweaks I need to make going forward.

Baylee 15:44

The next thing I would say is having a step goal Now I would say 8,008 to 10,000 good for most people Steps matter more than what people think Most weight loss isn't necessarily just driven by the workouts but it's by that daily movement that neat non-exercise activity thermogenesis and that includes walking So people could have the same workout routine Maybe they go and do this class or meet their personal trainer they burn all these calories per day based on how much they move The difference in your daily movement could be like 10 to 30 pounds a year and you are actually considered sedentary under I think it's under like 5,000 steps

Brianna 16:33

Yeah, that's like the new thing.

Baylee 16:35

Yes You are considered like moderately active six to 7,000 when you're kind of in more of that like ideal fat loss range for movement throughout the day to 10,000 steps over 12,000 is what I would consider very active

Brianna 16:50

Yeah.

Baylee 16:51

a lot of times we're like oh yeah I'm pretty active but our steps are only like five 6,000 You're actually kind of more sedentary even if you're working out four times a week Yeah

Brianna 17:02

And that's where a lot of people, I think, struggle with being like, oh, I've, I've dialed in my nutrition and I'm on such a good workout plan. I am going, I'm doing it, but nothing's happening. It's what you're doing for the other hours of that day, moving your body and increasing the amount of calories that you burn from just your everyday life. Really underrated.

Baylee 17:23

You have like a sedentary job if you work from home especially you have to be more intentional If I do not intentionally get up and move or go on a walk I make sure I get at least a 10 minute walk in daily if I do not do those things cause there's been days where I haven't my steps are like 2000

Brianna 17:43

Oh yeah. Oh yeah.

Baylee 17:45

And not a lot of it is during my work hours cause I'm sitting at a computer during sessions So have that plan be intentional a step goal going

Brianna 17:56

Yeah, and it's one of those things where, because we feel busy, we feel like we moved a lot, right? It's like you've done a lot, but you've done it sedentary. So what I think brings us to the last one is having that tangible data, like you don't know what you don't know. Sometimes I have people that are like, oh, I'm moving, great. And then I have'em where their watch or their ring or whatever, and they're like, oh. Okay. I'm not doing what I thought I was having tangible data so that you don't feel like you're throwing spaghetti at the wall and seeing what sticks. I feel like that's what we do. So, tangible data. Am I eating 4,000 calories a day on the weekend and 1200 on a Thursday? Am I actually getting 10,000 steps or am I getting 2,500? You know, tangible data.

Baylee 18:39

am I drinking

Brianna 18:41

How much water am I drinking? Do I actually know how many hours of sleep I'm getting? That tangible data that you can track to help move the needle

Baylee 18:50

Hmm

Brianna 18:51

We have a hard time with consistency because we're so used to instant gratification. I will have people who do stuff for two weeks and they're like, the skill, the skeleton, maybe I'm not losing any weight. What am I doing wrong? I'm like, well. You're not doing anything wrong. You just have to do the things that you're doing a little bit longer. Yeah, keep going. You're not doing, we do that. Like, oh, I must be doing something wrong. Scratch it, new plan, and then we're just starting and stopping all these random things.

Baylee 19:19

Absolutely And that's the thing too like with the step goal like sometimes they'll be like oh yeah I went to the zoo this weekend but like I'll go to the zoo And like even that like my steps are like maybe 5,000 6,000 from just the zoo You still gotta get a little bit more steps in throughout the day But if that was like one day out of the month that you went and intentionally did like a lot of walking at the zoo you have to be more consistent than that It's great that you did it but we need to be consistent about that movement consistent with all of these habits Not that you have to be perfect every day but you wanna be doing these things more often than not

Brianna 20:02

start where you're at. If you're not at eight hours of sleep, you're at four. Increase a little. If you're at 2000 steps, increase a little strength train. Maybe start it. Start where you're at and work up. A lot of times we just want this like big shiny thing that we're like, if we just do this, I'm gonna lose like 20 pounds and four months and yeah, it's not gonna be sustainable. You are not gonna keep it, and that's not the goal.

Baylee 20:26

And I always tell people that and it's not to be like you suck You can't follow through with anything

Brianna 20:31

Yeah,

Baylee 20:32

literally because that's how our brains work We

Brianna 20:35

yeah,

Baylee 20:35

incremental changes

Brianna 20:37

yeah. That's literally how we're created. And we have this mindset of like, I can do the hard things for a short time because we're like competitive, but you shouldn't be competitive with your habits. That's not the goal. So.

Baylee 20:51

absolutely We hope these were good check-ins for you guys Like I said take these tips see how you're doing Do them consistently for a few weeks in with yourself See what else you can add in before you take the next steps But if you do these things consistently for 12 weeks you will see some sort of change

Brianna 21:13

You'll

Baylee 21:14

All right to everyone have a good rest of your week and we'll be back next week with a brand new episode

Brianna 21:18

bye.