Rapid Fire Weight Loss Hacks

This week is a short and sweet episode on a few weight loss hacks that actually work!  

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: 

Leisure hydration 

Ultima 

Click play, sip back, and be empowered.

Transcript

Baylee 0:01

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

Brianna 0:06

And this is Brianna

Baylee 0:07

This week I am drinking another Leisure, Leisure Hydration. It's the lemonade one. We're gonna take the first sip Oh, that's good. That's like a lemon lemonade one. It's not fake.

Brianna 0:21

That was gonna be my

Baylee 0:23

it's good lemon. It's sweetened with stevia and has some vitamin C from ascorbic acid, has some L-theanine, lemon juice also has agave. So it has five grams of added sugar, but it's still good. I'd buy this one again

Brianna 0:38

I'm doing, I'm also doing like a lemony one. I'm doing the

Baylee 0:42

Josh has that every day.

Brianna 0:43

Mm-hmm.

Baylee 0:45

Favorite

Brianna 0:46

It's also a good

Baylee 0:46

Yeah, it's not super artificial tasting and yeah, this one also has some electrolytes in it, 140 magnesium, 60 grams of potassium, 25 milligrams of sodium. So nothing crazy, but a little boost Perfect.

Brianna 0:59

I teach you something

Baylee 1:00

Yes. Today we're talking about weight loss hacks that weirdly work. They're gonna sound probably super simple. Like, when you say these, you're like, "Ugh." But we want you to still listen because you're probably not doing all of these. And try the simple things before you just keep scrolling, looking for this extreme detox you need to do or whatever it is that you're looking for. Set your foundation first, and I promise it's gonna go a lot better for you, and then you can use other things to kinda level up. So first thing that I'm really noticing is NEAT movement is lacking. So think about your movement during the day. Increase your NEAT movement instead of feeling like you need more cardio. So pace while you're on a phone call, park farther away, walk for five minutes every hour of the day. Fold laundry standing up. Take the stairs. Take time to play with your kids. Clean the house a little extra. NEAT movement can vary by over 1,000 calories per day between people of a similar size. So during dieting, NEAT movement naturally kinda decreases as your body tries to conserve energy. So intentionally keeping it high will really help to offset any metabolic adaptations that can occur

Brianna 2:13

Mm-hmm. Such a good one. I'm constantly... that on the merch,

Baylee 2:19

Yeah. Neat.

Brianna 2:21

Meat, next one is eating slowly, sounds kinda stupid, but it does take about 20 minutes for like, your brain and your gut to communicate. So if you eat quickly, odds are you're gonna be eating larger portions. You're just gonna be eating a lot more than you would had you have slowed down. So I would say 20 minutes is a good rule of thumb. you don't know how long you're taking, time yourself. Most people are under seven minutes. They're like, "I was completely done at like, four or seven minutes." Slow down, put your fork down between meals. Try to chew to like, an applesauce consistency or at least more than you're already doing. try to avoid things that sidetrack you, like scrolling or watching TV or even like, notice what you're doing if you go out to restaurants and chatting and you're caught up. Eat slowly. That way you can actually stop when you feel okay. Odds are 20 minutes later you're gonna feel like, "Ooh, I'm full." If you eat really quickly and then you feel full, you're gonna be like, "I ate way too much" after that. So that's just way to watch your

Baylee 3:22

I would say along with that, fiber. So even more specifically, eat more fiber earlier in the day. Most people are pretty good at vegetables at dinner. A lot of people will typically get a veggie there. We typically lack at breakfast. And so try getting fruit at breakfast, vegetables at your lunch, including beans, chia seeds, flax seeds, oats. Fiber earlier in the day is gonna help hunger throughout the day instead of kinda like catching up at dinner. Most people are under-eating fiber. We need a minimum of 25 grams of fiber. Ideally, if you can get closer to 40, better. So spreading fiber throughout your day, getting more in at that breakfast, but especially lunch. And this is something that I have to really be intentional about. It's so easy to just skip on the fiber and just do eggs and avocado toast or whatever. Which, I guess you would get fiber there. But adding some fruit, adding vegetables. I'm really bad at that. But adding some bell peppers to your eggs, adding a cucumber to your lunch. Just start slowly increasing that fiber all throughout the day instead of just doing veggies at dinner

Brianna 4:27

If you don't track, track for like a day and just see where your fiber's at. It's

Baylee 4:31

Basically just track like your carb intake and that'll tell you your fiber intake

Brianna 4:35

pretty much. That's all you need. one is like, hydrating before snacking, and I'm saying water replaces food, okay? It doesn't. But if you are thirsty, or not even dehydrated, but under-hydrated, you can mistake, you know, thirst for hunger. And the reality is a lot of people, too, I'm... Like, I don't know what it is about hydration, but people really, really struggle with it, so this can just be another thing that you get in adequate hydration. But 16-ish, 20-ish ounces, even eight, of water before snacking can kinda help you. It can increase your fullness. Again, you are not gonna mistake thirst for hunger, and then again, you're slightly reducing your calorie intake simply 'cause you're gonna feel fuller. So water doesn't replace food, but if you are under-hydrated, you are gonna feel more snacky

Baylee 5:28

Next thing, build your meals around volume and stop just looking at calories on packages. I see this all the time. It's like that magic 100-calorie snack pack. Number one, your snack probably needs to be higher than 100 calories. Number two, it's like we will be like, "Oh, we're gonna eat these 100-calorie crackers. There's only 100 calories," but we're scared to eat an apple, which is also about 90 calories. Either way, it's carbs, but the apple's gonna give you a lot more bang for your buck, more nutrients, more vitamins and minerals, more fiber. It's gonna be a whole food. And I feel like we just easily gravitate, "Oh, 100-calorie snack pack," so much easier to do that. And then we're scared to eat that apple that's about the same amount of calories, but it's because it doesn't have the calories all labeled on it. Eat the apple, but you also probably need something to go with it, like a beef stick, almonds, peanut butter, a hard-boiled egg. Add something that's gonna be more fulfilling. So going for that volume instead of just feeling like I need to eat less and less, and just looking at calories on packaged foods. And so think about also increasing foods that take up space with veggies, like watermelon, berries, popcorn. Basically, your fiber-rich foods, they're gonna give you more of that volume, thinking more nutrient-dense versus calorie-dense.

Brianna 6:49

Yeah, and it's gonna increase your satisfaction of your meals, which is really important because it is okay to enjoy your food, and if you are restricting that satisfaction, you're just gonna feel "I want something," day.

Baylee 7:01

Mm-hmm.

Brianna 7:02

Um, I think, and maybe this is the last one unless, unless you have another one, but this one is... like it 'cause it does, it actually does help you in your appetite, but it also kind of just sets the tone for the day. I would say getting morning sunlight, especially because not all of us live in places where there's morning sunlight year-round. So if you have it, take advantage of it. 10 to 20 minutes of outdoor light in the morning closely after you wake up can help to regulate your circadian rhythm, and this improves sleep quality. You should be getting tired around 12 hours after that. increased energy. You have better appetite regulation. small thing of giving yourself some energy and some like, boost in the morning, I think helps with consistency with healthy habits. You're starting your day off being productive like, in a weird way. It just kind of, you wanna continue habits after that, and you actually are truly gonna feel good. it helps

Baylee 7:58

Say, Okay, one more thing. Maintain muscle during a deficit, which feels like duh, of course, but we don't think about it when all we're focused on is weight loss. Weight loss isn't the goal. Really, it should be fat loss. So we wanna preserve muscle, and you have to do that by eating enough protein, strength training, that is so important, and avoiding just those excessive large calorie deficits. Don't chase the biggest deficit. A moderate calorie deficit is often more effective than an aggressive one because you can preserve your muscle better. You're gonna support your training performance. It's going to reduce hunger, and it's easier to maintain long-term, and you're not gonna have all those metabolic adaptations that can acquire really quickly with a bigger deficit. So I would say maintain your muscle by not chasing the biggest deficit. You still need to support your body while in a deficit if you want it to last long-term rather than just a month

Brianna 8:52

Yes, and this is why it's important to think loss and not weight loss, because just because you see big jumps on the scale, not gonna have that forever. And so thinking like, "Okay, long term, I wanna maintain my You always lose fat and muscle when you lose weight, more fat than muscle. It'll help you out in the long run, you'll feel good,

Baylee 9:13

Yeah. So just some quick things weight loss hacks that actually do work even if they don't sound so simple. Start with these. We could probably do another episode on some additional just riffing off some things, but start here, and then you can build.

Brianna 9:29

Yeah

Baylee 9:29

All right, everyone. Thank you for listening to this week's episode. We need it. We wanted to keep it quick, short, to the point for you. So we hope you enjoyed, and we'll be back next week with a brand new topic. Have a great rest of your week. Bye.