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

0:01Hi, guys. It's Tony Robbins. You're listening to Habits & Hustle. Crush it. Hey friends, you're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up.

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1:55Hi, everyone. Welcome to another Fitness Friday with my friend Leron. Thank you for being here, Leron. Thank you. This is going to be a really speedy, fast episode on five pounds. Because how often do people say to themselves, if I can just lose five pounds, the last five pounds. So we want to sit here and do a really quick episode on the five top ways that will help you lose that last five pounds. Yes. Ready? Yes. Okay. My first top tip is tracking everything you eat because it's calories in versus calories out. As much as people don't want to believe this controversy, it really is about nutrition, right?

2:41Like nutrition is going to be the 80-20 rule. You can work out all day, but if you're not watching what you're intaking in the kitchen, you're going to be in trouble. So really track everything you're eating so you know how much it is. It's very different than eyeballing. And that is a very big thing that can move the needle a lot. Did you do your five and I do my five? Oh, okay, we can do that. Okay. The other thing I think is really important is portions. Again, it's kind of in the same vein as in the nutrition vein, which is watching your portions, tracking what you're eating. The third thing is really not eating too little.

3:24I think eating too little is where a lot of people make mistakes because they actually end up eating more later on because your willpower and your discipline ends up flailing when you get really hungry and when your body is deficient in nutrients. So if you are somebody who thinks that if you eat less, that's going to actually help you lose weight in the long term, in the long run, that actually works against you. Eating foods that are highly dense in nutrients, though, like I'm saying for breakfast, for example, I'm not a believer in skipping breakfast. So for me, one of the ways that when I need to kind of like rein it in, I always eat breakfast, but I eat protein for breakfast.

4:09And that protein, that protein first thing in the morning really helps me with my satiation throughout the day. When I'm not eating protein first thing in the morning, almost always I end up eating way more, way more calories, way more bad stuff down the road because I'm starving. So that little thing, wait, am I finished yet? That little thing of eating protein first thing really helps me out. So I eat eggs. I'll have a protein shake if I'm on the go. It makes a big difference. And then one more thing. Am I allowed to? You got four or five, yeah. I've got one more. It's your show. You can do it.

4:48Sleep. Sleep to me is a game changer. That's a bloody good one, yeah. For so many reasons. It regulates my hormones, regulates your hormones, not just my hormones. It regulates hormones. That's a big one. it also helps me with how much I consume, again, food-wise throughout the day. That's a fact. Right? When I don't sleep properly, without question, I'll eat way more bad shit for myself and more food, right? Because my inhibitions are less, I'm crankier, I need that sugar, I need that savory. So I'll eat things that are just naturally not as good for me. It makes a big difference. So, are those five?

5:33That's five. Okay. Those are my five. Yeah. You go. Okay. One, walk. Oh, that's a good one too. That's a good one. Well, how long? Give me some more details. At least half an hour a day. 10 ,000 steps a day. Oh, I thought that 10 ,000 steps was kind of arbitrary. But I do believe - People don't do it. Again, it really depends where someone's coming from. Yeah, yeah, yeah. I'm going to make this super general. Okay, okay. You should just make sure that that's part of your plan. Yeah. It's walking. Like actively. Not just relying like, oh yeah, I'm sure I'm walking, like track it. Two, protein, at least one gram per pound of body weight protein.

6:09Three, I would say water, but that actually technically can, you won't lose, you'll lose fat, but you won't necessarily lose weight because you'll increase your water. So I'm not going to say water. That's a good one though too. Dang. It's always the basics. Yeah. It's all the basics, but yeah. Three, focus on nutrient density. every single thing you put in your mouth has to have like purpose and it has to be like feeding your body and your system and and um part of that is like like colors making sure you're very very colorful shit i'm running out i'm at three sleep i'm gonna steal yours i wouldn't have said it unless you did see so i have the advantage of going second okay yeah yeah yeah that 100 % i'm stealing i'm gonna have six which is i'm adding walking to mine yeah okay walking is a big one actually.

6:54That's a big one. Okay, go on. I'm going to add walking, but if you can add a weighted vest to that walk, it amps up the calories you burn, but it's great for your bone density, great for extra resistance. There's so many added benefits. I love walking with a weighted vest. I also, like you can multitask. I do a lot of my work calls while I'm walking, super easy and good. Okay, go on. I think the last one is a kind of cross between two opposites. One is intermittent fasting and the other is making sure you have breakfast i think you should have get your calories in early in the day and have so basically they used to say and i used to disagree with it but i've come back around breakfast like a king lunch like a prince dinner like a pauper shift your calories to earlier in the day not not necessarily skipping dinner and again where where you place those meals is up to you but like don't tail end all your calories for the end of the day try to get them in earlier in the day and go to bed like light like not not like stuffed you know i love that okay by the way i do i i'm a big believer in that like you know heavy load your the earlier day with most of your calories and then light loaded at night yeah it's better for your digestion too right i agree you know what i i think is a great little tip that i kind of forgot when i have to lean out a really good trick that i do is i sip on bone broth during the day i love bone broth because it's super nutrient dense it's super nutrient dense so i don't feel like i literally made really yeah i love it i always have some that i've made there's always jars of it my wife hates me but like there's always jars of it around my house i have it every single day.

8:42See, I think it's amazing. It's so nutrient dense. It's so good for you. Also, you'll never get sick. You will never, if you're having bone broth on a daily, you will never get sick. COVID, smovid, nothing will get you. And it fills you, it makes you, if you feel full. So like I sometimes just, I sip on that during the day. Like I'll have like a couple of bowls of that and it will, I'll eat less because of it, but yet I'm still having those nutrients that I think are so important. And I think it's been a really big game changer when I need to that's kind of the nutrient density thing that's what I'm saying but that's something like that was I'm going to add that on to my density almost no calories that's for very few calories bone broth there's not a lot of calories in it but it's so nutrient dense that it really fills you up for like for free basically yeah I mean listen I still need to eat actual food but it definitely it lessens the amount of food that I'm I'll savage on see someone like me I should say if you're someone who has a massive appetite like I do.

9:39And when you work out a lot, I have a massive appetite. I try to eat volume, right? Like volume is really important to me. So what can I eat that has a lot of volume, like volume that's like kind of voluminous, that is not going to crush me on the calories. Sounds like a good name for a supplement. Right. But also give me the nutrients. So high on that nutrient dense, but has volume that fills me up so I don't go crazy. It's like the opposite of bread. You know, like bread is so low in nutrients. The reason why people get fat off bread is it's so low in nutrients. Yeah, exactly. It doesn't fill you up.

10:16It doesn't satiate you at all. And it's very high in calories with very low in nutrients. Depending on the type of bread, it's going to be less or more. But generally speaking, bread is going to be very low in nutrients, very high in calories, and is not going to fill you up at all. I'm going to add one more tip, okay? I think this is really important. Okay, bonus. Try to exercise first thing in the morning, and I'll tell you why. Not just because of the exercise, because it sets you off. You're setting yourself off, or basically that first accomplishment that you did will set you up for success the rest of the day.

10:56Yeah, it's a chain reaction. So you have a big win the first thing in the morning, let's say. You're more likely to stay on track and do things that will be good for you to get to your goal than that's bad for you. So like when I'm working out first in the morning, number one, it gets my mind bright. It gets my focus on. It makes me more productive for the rest of the day. It energizes me and I'll make better decisions the rest of the day because I already had that big win and I don't want to ruin it, so to speak. So exercising as close to the beginning of the day as possible. So important. Yeah, agreed.

11:34All right, guys. That's it for today. I think that was a quick episode. If you guys have any other amazing tips, let us know and we will include them. I'd love to see people's, their top five. I know. What are your top five? Yeah. All right, guys. Have a good one.

11:58ráine