Episode 15 – The 10 Essentials to Weight Loss
You are listening to the Apollo Podcast network. This is Titanium Life Radio with your host Peak performance speaker and business coach Arman Sadeghi.
Welcome to another episode of my podcast here. Today I am going to talk to you about the ten essentials to weight loss. Now, all of you know I am business coach, and you know how I got into this nutrition and health stuff. The thing is, I was coaching business people and realizing that the biggest problem they had, is that they didn’t have the energy to do the things that they wanted to do. And later as I started coaching average everyday people, and stay at home mums and dads who just wanted to keep up with their kids, I realized that so much of life is about having energy. And you see, I have always been an athlete, and I’ve always been into health and fitness, and I have always had energy, and I didn’t realize just how important this was. So I know how important is weight loss to a lot of people. And today’s episode is all about the ten essentials secrets to weight loss.
Now, what I want you to understand is this, this episode is about weight loss. I am not here to talk to you about health. I can talk to you about health, but that’s a completely different topic. And that’s part of what I want to address with you today. Because so many people misunderstand the difference between health and weight loss.
Now, for most people in the US, they are overweight. Which means losing weight equals health. Now, I coach a lot of people who are trying to gain weight. But I want you to understand, this episode is going to focus specifically on what things you have to do to lose weight. And ten essential secrets that I have discovered. So, let’s get right to it. Let’s not waste any time.
Number 1, do not drink your calories. Let me make this very clear to you. If you are drinking a liquid, some sort of a liquid that has calories, you are not going to lose weight. You are not going to lose it as fastest you want to. You have to understand, any drink with calories is going to kill your chances of losing weight. For example, drinking fruit juice. Tons of calories. Milk, tons of calories. Of course, soda, tons of calories, lemonade, tons of calories. All these kinds of things, you cannot drink your calories. It’s really important for you to understand this. So many people go on diets, yet they continue to drink their calories. I don’t understand how it is that they think they are going to lose weight, when you are putting these fluids inside of your body? See, you have to understand, the problem with drinking your calories is this. While you are getting your calories, your stomach is not filling up. And therefore your body doesn’t feel like it’s actually gotten the food that you are really putting into it. So you think, and you feel like you are still hungry, because the triggers inside of your stomach can’t say hey I am full. Simply don’t get triggered. And so even though you are shoving these calories inside of your body, and in many cases even though in just a few short minutes you are going to be overloaded with sugar throughout your body. The signals in your stomach that are supposed to say, hey look, I am full, aren’t going to go. What that means, is that your body is not going to get the signals that they would normally send you in to stop eating. So what will happen, is you are going to overeat. Constantly you are going to overeat if you are drinking your calories. So, that’s essential secret number one.
Number 2, drink way more water that you could possibly think. Here is what I want you to do. I want you to literally drink five times more water than you think it’s even possible in a normal day. I personally, I have these 32-ounce canticle bottles, that are Titanium bottles that I use them myself. And these bottles every morning when I leave the house, I am kind of lazy, I don’t like to fill up my water bottles throughout the day. For most of you, I am sure that’s not a problem. But for me it is a problem. I like to give myself goals. I like to start my day with a set of goals. One of my set of goals is, I walk out of my house with typically 4 or 5 of these canticle bottles with 32 ounces of water filled in it. Now, throughout the day, my goal is to drink all that water. You might think, wow that’s a lot of water. Oh, my gosh, you don’t know the half of it. Because at the gym I have another bottle. And typically throughout my workout, I fill up at least one of these 32 ounces of water, and sometimes even more, depending of what I am doing. So the bottom line is, throughout the day, you got to be consuming tons of water.
Water does so many incredible things. Number 1, of course it hydrates your body. But it also does, it has actually been proven, scientifically proven, to burn calories. Now I am not suggesting you drink a lot of water, and you are going to lose a pound today. That’s not the point. Actually, well if you don’t drink a lot of water, you actually might, because it washes away a lot of the salt in your body. But when you drink water on a consistent basis, it has been shown it will help you burn calories. That’s number one. Number 2, when you are drinking water, you are filling up your stomach. And that’s huge, because you are sending signals to your brain. You remember that signals that I was telling you about a minute ago? When I said you drink your calories, you don’t get those signals? Because when you drink your calories, that soda can is not that big, but the thing is when you are constantly drinking water, all day long, you are keeping your stomach somewhat full. Alright, even for short periods of time. And what that does, it makes you not want to eat as much. That’s a really good thing when you are trying to lose weight. Now, moving on here.
Number 3, do not eat processed carbohydrates if you are trying to lose weight. If you are trying to maintain, and you don’t care about health, possibly you can get away with it. If you are trying to lose weight, you must eliminate the processed carbohydrates. What are processed carbohydrates? Processed carbohydrates are these things that are totally man-made, not natural. Things like white bread. Some of you are like what? White bread is not natural? No, it’s not natural. Its man-made. There is no such thing like bread in the universe, trust me. We made it, alright. Things like white pasta. Yes my Italian friends, I love you, I love Italian food, but yes, pasta is a manmade thing. And so many other things that we see out there that have these processed sugars. And you know its processed carbohydrates because they taste so amazing, and they are so fattening and they are so unhealthy. You are going to have to cut out all of your processed carbohydrate food. Bottom line, you can do it.
Essential number 4, are you ready for this? Don’t ignore the little things. So many of you thing that, hey, a little bit of milk in my coffee will be okay. You know I am on a diet, I am trying to lose weight and I just going to eat few cashews for breakfast, a few cashews before lunch, and few cashews in the afternoon. And the next thing you know, by the end of the day, you’ve consumed 200 calories with cashews. Now cashews by themselves are not bad, it’s just an example of one of those little things. Or the milk in your coffee. So many I see, make the mistake of thinking just a little bit of milk in their coffee is not a big deal. It is a big deal. Because those are empty calories that you are drinking. You cannot do that. Now, personally I don’t even drink coffee. But not drinking coffee is not one these secrets. Because it’s not going to be something that’s going to have a lot calories, as long as you don’t put the milk and other junk in there, alright. Certainly no sugar in your coffee, alright. So that was number 4, don’t ignore the little things.
Number 5, never ever eat with the intention of working it off later. Come on, how many of you’ve been guilty of this right here? You are out at night, you are eating dinner, and you decide you are going to order the pasta, and then you decide you are going to get the dessert, and you say it’s okay, ill burn it off tomorrow. As you know, if you’ve been to my seminars and if you’ve heard my stuff, you know I say that is a huge NO NO. Because the reality of it is this, the only way to cancel out the food that you put in your body and the calories that you consume, is to cut from your diet from a later time. But here is the problem. An ice cream, a small ice cream is the equivalent of an entire meal. So if you go out, you’ve fattening meal, and then you finish it with ice cream, to make up for that, you probably you are going to have to skip two meals later to make up for those calories. So listen to me. If you are trying to lose weight, you cannot do that.
You cannot absolutely cannot go around and try eat stuff and say, don’t worry about it, I’ll just work it off later. Because it doesn’t work. I am a scientist. I know that stuff. The math simply does not work. You cannot eat food, and then get on a treadmill and try to burn it off later. So don’t try it, alright? That’s essential secret number 5. The sixth essential for weight loss. You are ready for this? Never ever give excuses that there was no healthy food around. I talk to people all the time. I was talking to gentleman the other day at the gym, and he said, you know I’ve put on a 65 pounds over the last few months. I was like oh, my goodness, 65 pounds.
That’s a lot. I said how did you do it? He said I was traveling. And there is no healthy food around. I am thinking, what do you mean there is no healthy food around? There was no McDonalds, there was no Carl’s Jr, no subway? What do you mean there was no healthy food? I mean, the reality of it is, guys listen, healthy food is everywhere. You have to understand, even the worst places to eat, even fast food chains, they have healthy food.
You just have to know number one, what to order, and number two, how to order it. And understand how to consume it, so that you are going to get all the health benefits and you are not going to get all the calories. But that’s not such an easy thing to work out. That’s why I want you to understand. It’s all about what you order and how you order it. Many of these places have healthy options, you just have to know how to ask for them. Now I am not suggesting you eat fast food every day. I am just saying stop using that as an excuse.
Secret number 6, the sixth essential to weight loss, is never give excuses that there was no healthy food around. Because healthy food is always around, and it’s always accessible, it’s just the matter of you ordering it. And by the way, when I say healthy food is always around, I am not always just referring to a salad. There are plenty of things out there that are healthy. For example, I go to subway sandwiches, and I can order a 6 inch sub on a wheat bread, have it scooped out, make sure that they don’t put any mayo and any of that sauces and all that crap on it, I like to get some lean turkey, I get extra vegetables on it, little bit of salt and pepper on, little bit of olive oil and vinegar, and that to me is a very healthy choice when trying to lose weight. Now, when it comes to health, that’s a whole different story. But for weight loss, trust me, you eat like that and you are going to lose weight. If you start giving the excuse oh, there is no healthy food around, good luck. It’s never going to happen.
So, secret number 7. This is one that’s really important, and if you have any of your loved ones around, if you have a mother, a father or brother sister who loves you a lot, you might want to tell them to turn off the podcast right now. Don’t let them listen to this, okay? I’ll say it kind of quietly over here. As you begin to lose weight, don’t let the words of your loved ones to stop you from making progress. Unless you’ve reached the lower limits of body fat percentage for someone of your height, your size, your gender and all that stuff. What do I mean by this?
Have you noticed, you are 50 pounds overweight and you lose 20 pound. What is everyone around telling you about? Oh, my gosh, you are welting away, you poor thing, oh gosh, I feel so bad for you. Look at your face, your bones are sticking out. How many of you have had that happen? Or is it just my family? And everybody I know. The bottom line, is the people who love you, don’t like to see you losing weight. Because guess what? Here is some neuroscience for you. Human beings are programmed to look to another human being and see weight loss as a scary thing. We see weight loss subconsciously as that person is dying.
This is literally a human brain thing. So, when your mum, of your brother or your friends, tell you hey, you are losing weight, and you are losing too much weight, they are not telling you that consciously, that is their subconscious mind telling them that you are dying. That’s what they literally see. And that’s why, now I am not referring to someone again, remember what I said about the normal body fat percentage. If you are female for example, and you are at 17 percent body fat, trust me, you are not dying. You are healthy, that is okay. If you are male and you are let’s say, at 12 percent body fat, and your family is telling you , oh, my gosh , you are welting away. You are not welting away. So go get your body fat percentage taken, if you don’t know. But trust me, if you’ve got some meat on your body and you know if you do, then you are okay. Now, it’s a completely different story when our loved ones start telling us that we have lost too much weight. And our body fat percentage is gone below that normal. And I work with a lot of people who struggle with this, and I want you to understand this.
If you fall in to that category that is not when you should listen to the secrets. This is only for people who are trying to lose weight. So, if you are in the other category, you shouldn’t be even listening to this podcast. Turn it off and listen to the next episode. Because I think I talk about how to make a trillion dollars. Alright, go, turn this off. Alright, good, now there is only weight loss people. Listen to me, when people start telling you that you’ve lost too much weight that you look like you are dying, it’s not really true. You are not. You are probably okay. You should look at yourself in the mirror and then go get your body fat percentage taken, and if your body fat percentage is normal or above, you are perfectly fine. Keep losing weight until you feel healthy, you feel good, you look great and you’ve got yourself set up to have an amazing life with that sexy body of yours.
Alright, number 8. When you feel peer pressure, you may just have to lie. Yup, that’s right. I am saying it publicly here. It’s kind of sucks to admit this, but here is the deal. If you are trying to eat healthy, and you are feeling a lot of peer pressure from people, telling you, oh, you are not going to eat and they are saying this stuff. Here is what you might have to do. You might have to lie to people.
For example, you are going to dinner and you are just going to order a salad with maybe a little chicken or something, and people are telling you, oh, that’s all that you are going to eat. Oh, my gosh, you eat like a bird, blah, blah, blah. What you may have to say is, oh you know what? I already ate but I am going to order a salad anyways. And that’s what maybe you have to do. Because that peer pressure is tough, especially for those of you who are in business and you travel. Because when you are taking out business people, you sort of have to fit in, to belong. But what you can do is, you can tell them, look I already ate something, I apologize, but I am going to have salad. Anyways, right. So you can sort of fit in. alright, that’s secret number 8.
Secret number 9. Do not be fooled by labels that claim to be healthy in big bold letters. Listen to me, just because things claim to be healthy, just because there is a package that says no sugar added, believe it or not, that doesn’t mean that they’ve not added sugar to it. Or it says all natural. That doesn’t mean that it’s all natural. Can you believe that? They put that kind of label, for example that say no sugar added on some orange juice. And then you look at it, and you look at the back of it, what you realize what they do, is they take orange juice and they basically dehydrate it, which meant get rid of the water.
Which leaves you with a bunch of sugar, right. And they put that in there, but that’s not sugar being added, right. It’s just sort of dehydrated orange juice. And they do this with so many foods, where they claim there is no sugar being added. But you don’t actually have to add sugar. That’s a less expensive way of doing it. Right, but the more expensive way of doing it, which they do, because they want to be able to say that they don’t add sugar, is by doing all these tricks. Things that say all natural. They are not necessarily all natural. And certainly, things that claim to be all natural aren’t necessarily healthy. Alright, so you have to be careful with those kinds of labels. If you want to pick out something, and if you want to see if it really healthy, you have to turn it around, and you have to read the labels in the back that actually give you the grams of sugar and stuff, and the calories. And what you should be mainly looking at, immediately, is you got to look at the calories, but make sure you also look at the serving size. Because you would be amazed of how many of the things you eat , that’s say for example 100 calories, are actually 400 calories, because that little thing is supposedly 4 servings. Alright, so be careful with that.
Alright, number 10. Are you guys ready for this? Last but not least. Don’t think you have to give up everything in order to be healthy and lose weight. So, here is what I mean by this. Weight loss and eating perfectly healthy are 2 completely different things. I don’t want you to think that in order to lose weight, you have to do everything perfectly healthy. Now, I am not telling you to eat perfectly healthy.
I am a pretty healthy person myself. But what I am telling you is, try to lose weight understand certain things that you put yourself through torture for, are actually for health, not for weight loss. So if you are trying to lose weight, just try the difference between the two, alright. One of those things, for example, is being let’s say vegetarian or vegan. These are great things for health reasons, if you do them right. If you do them wrong, forget it. They are horrible for you. But if you do it right, they are very, very healthy choices for you. For me personally, I am not a vegetarian, I am not a vegan. If you are vegetarian or vegan though, I love you. I can’t believe how you guys are able to this.
I have several family members who are vegan, vegetarian, I have so much respect for what they do. But I want everybody out there to understand, being a vegan or vegetarian is not the way to lose weight. If you don’t believe me, look at most of the vegetarians and vegans you know. Many of them are obese, they are overweight. Now, it’s harder for them to get overweight than you, because they have to find all these foods, but the thing is they’ll quickly find them. They’ll go to whole foods and they’ll understand oh, man there is a whole aisle of vegan desserts.
Right and they’ll just start eating more of that stuff, and if can imagine, studies have shown most people right after becoming a vegan, actually gain weight. And the reason is they think that being vegan is going to cause them to lose weight. And it doesn’t. So to understand that, the other one is a gluten-free diet for example. Look, gluten-free diets, one of the number one reasons people lose weight when they get on a gluten-free diet, is because of the fact the stop eating carbohydrates. You stop eating bread, you stop eating all these stuff, and a lot of your carbs are gone, and you are going to lose weight. Now, there are some people who have something in their body which make gluten bad for them. And that’s a whole different story. So the inflammation and all that stuff that can be caused by it. I want you to understand, gluten-free diet, while may be healthy, and that’s for you to decide if it’s healthy or not, it’s not necessarily going to help you lose weight.
Now if you are eating a diet to try to lose weight, you are probably cutting out most or all of your gluten, anyway, because you got to cut out a lot of those carbohydrates. And of course you’ve got to cut out the bad fats and other things. We are not getting in that. That’s a completely different episode, we will share with you the Titanium nutrition revolution, which is an amazing way of losing weight by eating foods that you actually like. Alright, so, I want you to understand, that doing one, doesn’t necessarily give the other. Meaning being healthy, doesn’t necessarily help you lose weight. And, by the way, losing weight doesn’t necessarily make you healthy, because a lot of people lose weight, and the way they do it, is by destroying their body.
Right, by consuming very, very little. But then they consume the really bad stuff in small quantities. That’s not the way to do it either. So, those are the 10 essentials to weight loss, but you know what? Here is the thing. I am not sure if you know this, but as you are listening to this, I can actually hear you, and some of you guys are really excited and interested in this. So here is what I am going to do. I know you are excited. I get it. I am going to give you a bonus essential. How is that? Let’s go.
Are you guys ready for the 11th essential, and I promise this is it. So enjoy this one. For some of you out there, who are juicers. Any juicers out there, you like to juice? You go get juice because you think is healthy? Here is the deal. If you are going to juice, by the way, I juice myself, I love it, if you are going to juice, here is what you have to understand. You must juice only vegetables. And you can’t even juice high sugar vegetables if you are trying to lose weight. I know that’s disappointing. But when you go and you go juice and they put all this fruit in there, that’s all full of sugar. So you are basically drinking a soda. Now it’s not as quite bad as a soda. It’s less unhealthy. But still, drinking sugary things, remember what number one was? You can’t drink your calories.
Well if you are going to juice, you are going to juice only vegetables. And that means vegetables that are not high in sugars, so you can’t have things like beats, and you got to eliminate carrots for example in your juice, because those are very high in sugar. Those and couple other examples as well. So there you have it my friends. Those are the 11 secrets to weight loss. If you are trying to lose weight, follow these secrets and I promise you, you are going to see the weight come off. Don’t make these mistakes, don’t forget the little things. I love you all and I am excited to have you on this journey with me. As you can see, I jump all over the place on this podcast, because I love people and I love helping them succeed, and that means touching every single area of that wheel that I talk about, during the first couple episodes. There are 10 areas of the wheel of life and you’ve got to make sure hit all of them. And part of it is looking great, feeling great, being healthy and living a long life. Go out there, have an amazing day and always remember, lead with your heart.
Thanks for listening to Titanium life radio with Arman Sadeghi. Here on the Apollo Podcast network. For more information, or to subscribe to this podcast, visit titaniumsuccess.com/podcast