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15 Ways to Lose More Weight While Sleeping

[Music]  hey what's one thing we all want but  don't want to work for it a billion  dollars nope  weight loss bingo and something we all  love that doesn't exactly help that goal  sleep two for two you're on a roll so  let's do the impossible and combine them  lose weight while you sleep first thing  you'll need to do boost your metabolism  you know how some people can eat  whatever they want skip the gym and  still not gain a pound there enviable  magic likely comes down to this  butterfly shaped gland in the neck  called the thyroid it's basically the  powerhouse of your metabolism it sends  out hormones that control how well your  body burns the calories you take in fuel  your body's natural fat burning machine  by giving it what it wants foods rich in  iodine zinc and selenium  those include iodized salt sea weed meat  shellfish and Brazil nuts chug that  water good old h2o gives you a 10 to 30%  metabolic boost especially cold water as  scientific studies show cold water  forces your body to burn more calories  since it has to heat up to get that  water in your belly warmer six to eight  cups of water a day will be enough to  increase your resting metabolism 250  calories a day in other words you'll be  burning fat while resting take cold  showers the same concept works with the  water you're bathing in if it's lower  than 70 degrees Fahrenheit your body  tries to stay warm by producing more  heat this speeds up your metabolism and  you burn more calories but don't take my  word for it  aha you've learned that by now a study  from the National Institute of Health  found that showers below 70 degrees  increase metabolism by 93 percent that  number jumps up to 350 percent when the  water is at 57 degrees start with a  five-minute cold shower and increase  your exposure time by a minute every  week if you can handle  snooze now all these tips will help you  burn calories as you sleep all that jazz  about higher resting metabolism but just  sleeping for eight hours  gets rid of 300 calories on its own plus  when you don't get enough sleep your  body needs more energy since it can't  get it from snoozing it'll look for it  from food your hormonal levels get all  messed up and your body starts producing  more hunger hormone and less fullness  hormone a study took a handful of  healthy adults and asked them to sleep  for just six hours a day for five weeks  the result their resting metabolism  slowed down by eight percent lower the  room temperature when you're cold your  body will need to burn fuel to stay warm  and that fuel is calories so the colder  it is the more calories it'll get rid of  hence the whole cold water thing earlier  the best way to do it is to turn the  thermostat down to 65 degrees while you  sleep your body will be doing all the  work while you're off in dreamland  just be sure you don't put on too many  clothes to stay warm otherwise the only  benefit you'll see is in your electric  bill get yourself that morning  pick-me-up I'm not talking about a full  fat latte with whipped cream hey sounds  good but instead just have a cup of  plain black coffee it can increase your  metabolism and help you burn fat while  lying around that same National  Institute of Health looked at the  effects of caffeine and found that it  increased 29% of fat burn in slimmer  people and 10% in those who had some  extra weight  caffeine goes straight to your nervous  system and orders the fat cells to break  down change the oil not the recipe no  need to give up fried food just switch  your cooking oil to something healthier  like coconut or palm kernel oil research  shows that people who add two  tablespoons of coconut oil in their  breakfast aren't as hungry during lunch  and they have less of an appetite later  in the afternoon these two oils are also  broken down and absorbed quicker into  the body and they help your metabolism  get the job done  to spice things up with your meals add  chilies jalapenos and pepperonis to your  diet these spicy foods contain a  substance called capsaicin that's what  has you reaching for the milk when you  eat super spicy stuff anyway it can help  your metabolism move faster I'm talking  10 extra calories with every meal spicy  foods also decrease your appetite that  slice of spicy pizza for dinner will  make you feel fuller for longer and you  won't get hunger again before bed  seasoned with apple cider vinegar it's  been proven that people who added apple  cider vinegar in their diet  a 200 fewer calories every day that's  because it suppress the part of their  brain that controls appetite so they  didn't feel as hungry it also reduced  the amount of fat buildup in the body so  adding just one tablespoon of apple  cider vinegar in your salad can  kick-start your metabolism and keep it  from slowing down eat carbs your muscles  use them to speed up your metabolism  here's how it goes let's say you're  eating complex carbs that could be a  bowl of whole-grain pasta or oatmeal  your body breaks those carbs down into  sugar to give you energy if that sugar  isn't used it gets stored as fat but if  you're lifting weights the fuel is used  as energy to keep you going  bodybuilders take in about 50 percent  more carbs to fuel their workouts and  their metabolism is 14% faster than  average munch on those proteins your  body burns more calories to process  protein than it does while breaking down  carbs and fats as an example you eat 200  grams of chicken breast it contains 330  calories your body will burn 99 of those  calories just from digesting though if  you were to eat a chocolate bar hmm the  calories would just add up protein also  helps you build muscle which brings me  to my next point hit the gym I know I  know  the idea is to lose weight while you  sleep but hear me out  if protein is an exercise your body  turns it into  so even though consuming protein is  healthy you must control what your body  does with it strength training with  weights or just bodyweight exercises can  make your muscles bigger and tone  muscles burn 50 calories a day when  you're just lying around  besides muscle building do some  high-intensity workouts these are  exercises that are both quick and  powerful training that includes things  like mountain climbers you side to side  hops or squats can help you burn even  more fat long after the workout has  ended one study observed young  overweight men doing high-intensity  workouts for 12 weeks their fat mass  went down by 4 pounds and their belly  decreased by 17 percent doing nothing  and sleeping are great and all but if  you want your body to scorch those  calories while you're lying around  regular workouts will do it besides  you'll have nice toned muscles as a  bonus add fiber to your diet fiber found  in foods like oats berries broccoli  beans and nuts boost metabolism period  maybe you continue to eat unhealthy  foods but you at least combined them  with some beans apples and strawberries  when that fiber enters your digestive  system it prevents your body from  absorbing excess fat foods high in fiber  also take more time to chew so you'll  also feel fuller for longer don't cut  your calories there's a myth that if you  eat fewer calories your body will  jumpstart your metabolism as soon as it  senses food in your stomach well it's  actually the opposite when you don't eat  enough your body slows down it functions  to save energy  then it'll feed on those muscles you  work so hard to build and it'll store  more fat since your body considers fat  and insulator to protect the organs the  trick is to eat enough calories every  day and make sure your diet has plenty  of fiber complex carbs and proteins just  don't let yourself go hungry you don't  have to tell me twice  if you learn something new today then  give the video a like and share with a  friend and here are some other cool  videos I think you'll enjoy just click  to the left or right and remember stay  on the bright side of life  [Music] 

The 10 Best Zero Carb Foods (that make keto easy)

most foods contain some carbs knowing  which contain the least will help make  your low carb journey very easy in this  video you will learn the 10 lowest carb  foods which will help to keep you full  and satisfied rather than feeling  starving  hi carb dodgers my name is dr dan mags  i'm so glad you've landed on my channel  which is all about achieving lasting  weight loss through low carb real food  nutrition and if you're new here and  that sounds good to you then why not  subscribe to my channel so you get  notified when i release a new video it  can be a bit of a learning curve to  understand what foods to eat on a low  carbohydrate diet particularly if you  are aiming for ketosis when you need to  keep the carbs really low  the ketogenic diet suggests your daily  carb intake should be no more than 20 or  30 grams of net carbs per day  this equates to approximately 5 of your  caloric intake from carbs so very low  so let's have a look at the foods with  the lowest amount of carbs all the foods  in this video have less than one gram of  carbs per 100 grams and if you base your  meals around these then you can't go far  wrong so let's get into them number one  is meat  meat contains zero carbs you can choose  any type to suit your own preference  beef lamb chicken turkey pork duck  and if you choose fattier cuts of meat  that's going to help you with your  macros as well fat will help to keep you  full and satisfied and because of the  low fat advice that we've all been given  over the last 40 years you'll often find  that the fattier cuts of meat are  cheaper than their lean of counterparts  so it's a win-win  avoid highly processed flavored meats as  these can often have added sugars or  additives and if you're not a meat eater  then there are very low carb protein  substitutes available but they tend to  be very highly processed just something  we're not really a fan of here at carb  dodging number two is seafood  again this fabulous protein source will  keep your carbs at zero  take your pick from salmon tuna mackerel  sardines and other oily fish types that  are rich in omega-3  card place halibut  other white fish sauces depending on  where you are in the world also  excellent prawns crab  just about any other seafood you have  available just be careful to avoid  processed products such as crab or  seafood sticks and obviously breaded  versions of these products and a note  that scallops and mussels are slightly  higher in their carb content at two to  three grams of carb per 100 grams so  just be a little bit mindful of portion  sizes when you're eating those number  three is organ meats or offal these can  be enjoyed on their own or added to  other meat based dishes  they're very nutrient dense food which  will keep the carbs at less than one  grams with the exception of liver which  due to some stored glycogen within it  may provide up to two grams per hundred  grams of carbohydrates  but 100 grams of liver is still quite a  lot of this stuff so you're probably  absolutely fine number four is eggs eggs  on their own are zero carbs and can be  eaten freely they are a powerhouse of  nutrition however some people argue that  there is one gram of carbs per large egg  but given the balance of fat and protein  this is not a concern even if it is true  just be careful if you start to add in  other ingredients when you're cooking  such as milk for scrambled eggs which  will up the carb content a little bit  number five is fats now the most keto  friendly fats are the unprocessed salts  and can be used for cooking drizzling  over salads and stuff or for added  flavor and there are no carbs in any of  these choose from olive oil extra virgin  where possible coconut oil ghee avocado  butter  and you're good to go number six is  dairy now to be zero carbs or less than  one gram of carbs dairy needs to have no  lactose in it and it's the lactose  content that increase the carbs such as  in milk now i've heard this in the  comments a lot before  can't i just make my latte out of  lactose-free milk and lactose-free  products  are they're great for those who are  lactose intolerant but aren't  necessarily carb-free because lactose  free products just means that the  lactose which is a sugar has been broken  down into more simple sugars and if  you've ever tried lactose free milk  you'll notice that it's actually sweeter  than normal milk cheese is a great  source of fat and also a great source of  protein most cheese has zero carbs with  the exception of cottage and cream  cheese which has about four grams per  hundred grams  feta cheese ricotta cheese and goat's  cheese aren't quite zero carb they have  about two grams per hundred grams  and processed cheeses such as your  squirty cheeses those cheese slices you  get  have between four and six grams per  hundred grams  obviously if you're going to go for  cheeses with those kind of dried fruits  added in you can go way up 12 grams of  carbs per 100 grams or more  but cheese can generally be eaten fairly  freely and there are loads that are  pretty much carb free halloumi mmm  brie  yes parmesan grill mozzarella cheddar  and stilton stilton's another favorite  of mine so many great options to choose  from do let me know in the comments down  below there's a question for you let me  know in the comments down below which is  your favorite cheese little bit of a  word of warning with cheese cheese does  have a very high ratio of fat  for the quantity and so it can be really  easy to overeat i certainly know that i  can easily eat too much cheese  because it can be quite an addictive  food for some and eating too much can  hinder your weight loss goals if that is  what you are aiming for next we come to  cream single double heavy whipping  whatever you want to call it where you  will provide approximately 0.5 grams  per tablespoon so enjoy it but go easy  on the volume one or two coffees with  cream a day is okay but certainly not  six or seven that might bump your carb  content up really quite high what about  greek yogurt i hear you ask now well as  much as this is a staple of people who  are on low carb diets it typically  provides about five grams per hundred  grams so about six grams for a normal  sized portion  so if you're on a strict ketogenic diet  where you're really keeping those  numbers low it may not be a particularly  useful addition say for breakfast  especially when you start adding berries  and things on top but one tablespoon on  top of a protein based meal will  definitely be okay number seven is  vegetables now depending on where you  choose to get your references from the  carb quantities in vegetables varies  quite significantly  and i guess this isn't surprising as  these are natural products with many  different varieties  growing conditions around the world  naturally will lead to different carb  counts so you could argue about this all  you want in the comments down below but  generally  non starchy vegetables particularly your  leafy greens can pretty much be eaten  freely no one ever calls themselves any  issue by eating too much spinach  and popeye absolutely thrived on the  stuff  any small amount of carbohydrate in  there is pretty much going to be fiber  anyway if you would like a detailed  guide to the carb contents in a wide  range of vegetables and indeed lots of  different foods in general not just the  ones that are zero carb and there is a  free guide that we've produced that is  available on my website and you can find  that guide by clicking the link in the  description of this video number eight  is fruit  sadly there are no fruits that are  considered truly zero carb avocado  despite the high fiber content will  still provide you about two grams per  hundred grams  another option would be olives if you  only eat five of them then you will stay  under one gram of carbohydrates so yeah  you can absolutely have this on a  ketogenic diet you can have small  amounts in a nice big salad but just  remember too much will push up your carb  intake number nine is nuts and seeds  much like what i mentioned with  vegetables there are a lot of variations  in the quoted carb contents of nuts and  seeds but you do need to be a little bit  mindful about your choices  almonds brazil nuts and walnuts are very  close to being zero carb and also have  very high fiber contents  as do hazelnuts macadamia nuts and  sesame seeds  just watch out for  and i'm sorry to be the bearer of bad  news but cashew nuts pistachio nuts and  peanuts are all surprisingly high in  carbohydrates and despite tasting  absolutely lovely  do catch a lot of people out when  they're getting started number 10 is  condiments you might be surprised that  yes there are still some condiments that  you can enjoy with your meals not the  obviously sugar-laden ketchups and  sauces but you can use things like  mustard obviously not the honey version  mayonnaise but preferably a homemade one  or those made without seed oils  hollandaise sauce if you're fancy  getting in the kitchen  bernet sauce is one of my favorite of  the classical french sauces absolutely  amazing with steak  but is a little bit tricky to cook if  i'm honest  vinegars  lots of people take apple cider vinegar  to help with blood sugar control and yes  vinegars have a positive  effect on your insulin sensitivity so in  some respects can be considered a bit of  a low carb superfood and of course you  can make vinaigrettes with a bit of  olive oil absolutely fantastic on a  salad but i should warn you about  balsamic vinegar which has two grams of  carbs per tablespoon and i was told once  that the dark color actually comes from  molasses and this is why it has the  higher carb count but i only found this  out after i'd been eating balsamic  vinegar dressing on my salad back in  2016 when i started my own low carb  journey  and it didn't stop me losing nearly 70  pounds in just over six months so there  you have it the 10 lowest carb foods to  include in your diet these will help  keep you on track and they will enable  you to feel full satisfied and have  great success with your low carb or  ketogenic diet  like all things with food the portion  size can have a massive effect on your  end results there will be some slightly  higher carb foods that you can enjoy but  in smaller quantities and you need to  find the right balance for you and your  own goals so that's it for this video  thank you so much for watching if you've  enjoyed it if you found it useful please  give it a thumbs up and if you're not  subscribed to this channel then i'd love  it if you would subscribe and then  you'll get notified whenever i release  new videos hopefully i'll see you in the  next one 

Doctor explains INTERMITTENT FASTING for weight loss + METHODS and 10 FO...

foreign  we're going to discuss the role of  intermittent fasting to facilitate  weight loss including the science behind  intermittent fasting how it works in  practice side effects and tips for what  you could eat and also foods to try and  avoid now before we get into the main  section of the video I do want to stress  that I've designed this as a general  educational resource it's not a clinical  advice video and I'd strongly suggest  that if you do have a medical condition  such as diabetes and you're thinking  about making changes to your diet you  should first discuss this with your  healthcare provider especially if you're  taking medication so let's start off the  video by discussing what intermittent  fasting is well put quite simply  intermittent fasting involves cycling  between periods of fasting and eating  and there are two main ways of doing  this in practice and we'll discuss these  in more detail later in the video These  are essentially called the 5 2 or 16 8  diets we'll discuss the specific science  behind intermittent fasting in the next  section of the video but in a nutshell  when only fast to use up stored energy  by burning excess body fat and this  results in weight loss so now that we  have a basic understanding of what  intermittent fasting is why don't we  briefly look at the science behind  intermittent fasting because I do think  that it's worth trying to understand  what the theory behind intermittent  fasting is to try help us make sense of  how this particular form of dieting does  help us to lose weight so when we we  take in more energy from food then can  immediately be used by the body a  hormone called insulin is produced when  we eat which breaks down carbohydrates  into glucose glucose can then be used by  the cells for energy or it can be stored  in the liver or muscle as glycogen when  we need a quick source of energy or the  body's not getting glucose from food the  glycogen is released from the liver and  broken down into glucose and sent into  the bloodstream however there's limited  storage space for glycogen and once  stores are full the liver will turn  excess glucose into fat now some of this  fat will be stored in the liver or it  will be exported to other fat deposits  in the body now when you fast the  insulin levels fall this signals the  body to start burning stored energy and  one of these stored energy sources that  the body can use is glycogen in the  liver and the body will use that first  as it's most accessible after the  glycogen has been used up the body will  start to break down fat to get the  energy that it needs if we start to burn  the stores of energy such as the  glycogen or fat then in theory we should  lose weight so now we know a little bit  more about the science behind  intermittent fasting well what are the  different methods for fasting well the  two most well-known methods for  intermittent fasting are the 5-2 diet  this is where you normally eat for five  days a week then eat only around 500 to  600 calories on the other two days the  second option is time restricted eating  where you have a long period in the day  when you don't eat with the time  restricted eating most people choose  something called a 16 8 cycle this  involves not eating for 16 hours of the  day then having an eight hour eating  window and generally this diet form is  done daily or almost daily intermittent  fasting can help you lose body fat as it  works out to approximately a 25 total  calorie deficit for the week however you  do need to be mindful of the foods that  you're eating in the FED state if you  overeat or you're eating high calorie  foods then you won't see the weight  reduction that you're looking for so now  we know a little bit more about the two  main practical methods for intermittent  fasting why don't we look at five foods  that you might want to consider  incorporating into your diet and also  five foods to try and avoid so for the  days and times that you're not fasting  you're going to want to try and keep  your diet in line with General Health  eating guidelines and to help you with  this I'm going to highlight some key  food groups that you might want to  consider so the first are whole grains  these come onto your starchy  carbohydrates and these will provide  slow release of glucose into the  bloodstream they're also an important  source of fiber vitamins and minerals  and examples of these are are oats whole  grain bread whole grain pasta as well as  brown rice now the second food group are  lean meats and fish and these are  important because they're packed full of  protein and this is essential for the  growth and repair of muscles and tissues  the best kinds are lean meats such as  skinless chicken and low-fat turkey  white fish such as haddock or Cod are  lean sources of protein and oily fish  like salmon sardines tuna mackerel  they're full of omega-3 fatty acids  which are important for brain and heart  health now the third food group to  consider are dairy products which can be  a rich source of calcium which is really  important for bone health but you should  try to choose low-fat varieties of dairy  products things like skimmed milk and  low-fat Greek yogurt fourth group are  obviously fruits and vegetables these  provide us with an important source of  vitamins minerals as well as fiber and  finally lentils beans and pulses are  also good because they're low in fat and  they're an important source of protein  fiber as well as vitamins and minerals  now those are the five food groups that  I think you should try and incorporate  into your diet but some people will ask  well what food should I avoid well on an  intermittent fasting diet foods that you  should avoid are things like refined  carbohydrates this means carbohydrates  that have been highly processed and they  contain little of the original grain and  this is important because these foods  are going to cause a rapid spike in your  blood glucose levels and these are  things like white flour white bread  white rice white pasta many breakfast  cereals they're usually packed full of  unrefined sugars the next one is  obviously sugar and this includes simple  sugars like table sugar maple syrup but  also foods that contain added sugar  things like sugary drinks sweets  chocolates ice creams and biscuits now  the other food group to try and avoid  are calm complex animal fats these are  things like dripping and lard and these  should be avoided on a low fat diet  because they're high in saturated fat  you should also try avoid too much red  or processed meat so Meats like bacon  and sausages these contain lots of  saturated fats and try to stick to lean  meats or try to cut any visible fats off  if you're eating meat finally processed  foods these are foods that have been  altered in some way during preparation  things like cakes pastries and biscuits  as well as pies and convenience Foods  they tend to be high in calories due to  the amount of saturated fat as well as  added sugar so what are the possible  side effects of an intermittent fasting  diet well some people might experience  headaches and constipation but the risk  of this can be minimized by making sure  you're drinking plenty of fluids on the  fasting days as well as eating plenty of  vegetables and fruits again I do want to  stress that if you're considering the  intermittent fasting style of dieting  then please consider this in the risk of  your own personal health and medical  conditions and if if you've got any  questions or concerns before starting  this diet then please do try to speak to  a trained and registered dietitian or  your doctor who will be able to advise  you on the sustainability as well as  suitability of this in relation to your  own personal medical history so that  brings us to the end of this video I  hope you enjoyed it as well as learned  something new and if you did please  remember to consider liking the video  leaving me a comment if you've got any  other thoughts or you want to share your  experiences with intermittent fasting  both positive and negative and subscribe  to the channel for weekly medical  education videos if you've not done so  already please also check out the  references and resources that I've used  to make this video These are going to be  found in the description box and there's  lots more useful information contained  within these links finally I've got to  stress this has been designed as an  educational video it's not a clinical  advice video the legal reasons please do  read the full disclaimer in the  description box as ever thank you for  watching and until next time bye  [Music]  foreign 

The 3 Most Effective Ways To Lose Fat (Research Proven)

good day to you my friend this is Dr a  from the fit father project and the fit  mother project in today's video we're  going to cover three of the best  workouts for burning stubborn fat now  you probably want to lose some weight  you want to tone up certain areas of  your body maybe you have a lot of weight  to lose and if you're over 40 I need to  tell you that not all exercise is  created equal there are certain kinds of  workouts particularly workout number two  I'm going to show you in this video that  is flat out the most effective exercise  for you to do period but I ideally want  you to incorporate all three of these  types of workouts into your weekly  schedule let's get into the first one  right away the first best workout for  burning belly fat and stubborn fat is a  healthy diet paired with daily walking  seriously get this into your head you do  not need to do high intensity workouts  to lose fat this is supported by the  research there was a 12-week trial that  showed that people who walked 30 or 60  minutes per day lost pretty much  equivalent amounts of body fat and they  actually lost the visceral fat the deep  fat around your organ it creates  inflammation walking is amazing not just  for the fact that it does burn fat as  you're doing it but also improves your  mood it also gets your body into a less  stressed state which means you're going  to be less reactive to eating all kinds  of crappy Foods it gets you outside it  gets you breathing gets your  cardiovascular system going there's a  couple ways I recommend you walk one is  walk first thing in the morning after  you've had some water so a morning walk  get some sunshine and walk in a fasted  State the second time I recommend you  walk is after having a meal if you've  ever felt sluggish after having a big  meal like a big lunch or certainly a big  dinner what we found is actually walking  after that meal activates some of the  muscles in your legs to soak up some of  that glucose so you have better glucose  control you actually can improve your  energy levels and it improves digestion  so walking after meals is huge now there  was a big analysis from the American  College of sports medicine that looked  at all these different studies and what  they found for the purpose of losing fat  and overall health walking for around  150 to 250 minutes per week and this  roughly equates to around 30 minutes per  day so get it in as many ways as you can  obviously a good walk is great but even  sprinkling in little walks and moving  throughout the day is phenomenal now you  probably want to know about the exact  kind of workout I'm mentioning number  two so the most effective kind of fat  burning exercise for people over 40 is  the type of exercise called metabolic  resistance training we call it MRT we're  basically doing strength training  exercises in a circuit with very little  rest this is the best kinds of exercise  because you're getting the muscle  building and strength training effect we  know strength training is key but you're  also getting cardio you're getting fat  burning and these workouts only take on  the low side like 15 minutes up to maybe  45 minutes you do these once or twice a  week maybe three times you really want  to push the pace your metabolism is  constantly going to be revved up and you  can do them at home with a pair of  dumbbells so if right now you have a lot  of weight to lose and the idea of going  to a gym and having people stare at you  doesn't sound very fun then get yourself  a pair of dumbbells go into your  basement go into your garage and do  these workouts and I'm actually going to  show you one of these workouts right now  on camera we have a video here on  YouTube that's actually super popular  it's an MRT workout called 1010 burn I'm  going to link that full video in case  you want to get the long version of it  but I'm going to give you the condensed  version of it right now the first motion  we're going to do is a squat press this  is basically holding the weights up by  your collarbones you're doing a squat  down and as you reach the top you're  gonna do a shoulder press you can do 10  reps of those obviously if you're just  starting out use a light weight warm up  a little bit make sure your knees your  shoulders are doing okay but aim for 10  reps of this immediately after doing 10  reps of squat press you're going to put  the dumbbells down brace your core  squeeze your abs and you're going to do  rows 10 reps of a two arm dumbbell row  this is great because we just worked the  legs the core and shoulders now we're  working the back and the arms and you're  starting to get a little cardio effect  so that's 10 reps of the first exercise  10 reps of this row and now it's a it's  this workout's called 1010 burn so the  next thing we're going to do is we're  going to get onto the floor and do some  push-ups now there's a good chance you  can't actually do straight up push-ups  yet maybe you can maybe you can whatever  you can do get on your knees get on your  toes do as many push-ups as you can to  failure so 10 10 burn the burn is the  failure part so maybe it's five maybe  it's ten if you're already pretty fit  maybe you're getting over 20 push-ups  that's great do that until you're at  failure and then we're going to move on  to the next exercise the next exercise  we're going to get up off the floor and  we're gonna do a dead lift so you get  those dumbbells by your sides and  basically we're gonna pick them up with  a nice strong back so dumbbells can be  at your sides you're going to get a good  position where you're bracing your core  your spine is aligned and you're going  to stand up with those dumbbells and  squeeze your legs now this is going to  be a motion you need to practice if  you're not used to doing this in a while  but 10 reps here is going to be  absolutely phenomenal for you so focus  on the picking up and squeeze as well as  the lowering and bracing your core go  down as far as comfortable for you if  you have a lot of weight to lose and  your belly's still big at this point it  can be a lot to bend down and get down  but just do the best that you can and  then the final exercise is an rkc plank  this is the most challenging exercise in  this list we're also going to do is to  burn AKA to failure so this is what an  rkc plank looks like it's an advanced  exercise you have two dumbbells down  you're doing a row a row and then a  push-up and a row and a row and a  push-up so you may need to start with  your knees right now and use a very  light dumbbell five to ten pounds on  your knees where you do a row a row and  a little bit of a push-up on those  weights and if you're really starting  out you can even do this exercise just  in a plank position with no weights and  just bring an arm up bring an arm up and  then do a little body weight push-up  also phenomenal so again this workout  and recap first motion squat press 10  reps of that immediately we're going to  go back down into the two arm row 10  reps of that then we're going to drop to  the floor and do push-ups either on our  hands and our toes or on our knees as  many reps as you can until burn then you  can get back up and do the deadlifts 10  reps and then we're gonna do those  Renegade rows any of the varieties the  full Styles you see here or even just  the completely deconstructed Style with  no weights whatsoever and you're going  to do that until burn failure here that  is one circuit no rest all the way  through that now after you finish that  circuit you're going to catch your  breath let's just say for two three  minutes or so and then repeat another  round so I think a good starting workout  is even to do one round of that is great  but if you can get up to three rounds of  that awesome this workout at three  rounds will probably take you around  15-20 minutes we have many people who  try to go up to five rounds and try to  do as much as they can in a 45 minute so  if you're a busy parent you have a 45  minute timer try to get as many rounds  of this as possible it's just like the  simplest way you can exercise you're  working your whole entire body your  metabolism is going to be so much faster  and you can do this absolutely anywhere  when you're traveling at home even at  the gym if you like go to the gym so  that is metabolic resistance training  now Insider actual paid programming  Community for fit father and fit mother  we literally have dozens of these kinds  of workouts and quite frankly I think  even better ones plus we give you the  meal plan plus you get coaching and  accountability from me and my team  personally where we're with you keeping  you on track and encouraging you so if  you really want to see results and  you're interested come into our program  as a community you're going to be blown  away how awesome it is not just how  great we are my team and my curriculum  but the community of people following  these programs incredible best place  online for people over 40 who want to  lose weight and get fit fit father and  fit mother check that out now exercise  Tech number three to finish out this  video is high intensity interval  training and this is what's the most  time efficient way to do cardio to get  good fat burning benefit and what high  intensity interval training is is  alternating between a period of burst  where you're going really hard and  really fast with a longer period of rest  and recovery but you're never stopping  moving and there are two ways I  recommend you do this the first way is  that you do burst for 30 seconds so this  might mean you're on a bike you're on a  treadmill you're on elliptical and you  raise the resistance and you're going a  little harder and faster for around 30  seconds ideally breathing focusing on  your breathing but really pushing  yourself hard and for the next minute  and a half to two minutes you're going  to get back to an easier pace you're  gonna allow your heart rate to recover  heart rate to get back down so let's  just say you did 30 seconds burst 90  seconds recovery that's a two minute  block and if you repeat that seven times  you're at like a basically a 15 minute  workout if you do it 10 times you're at  a 20 minute workout and it's so  effective because when you do the burst  you're activating your body you're  burning a lot of calories your body  actually liberates fat from some fat  cells and you burn it a lot when you're  in that lower intensity work and you get  to recover so you get high intensity for  longer duration very very good now in  terms of putting this all together into  a holistic plan like how this works with  workouts first thing I want you to start  thinking about is I walk every single  day walk get the steps in walk do more  walking it's the foundation with the  healthy eating and then maybe schedule  in one or two of these MRT workouts per  week if you're not used to training  you'll be sore after this for a few days  not like crazy sore but sore so maybe  you do it on one day on Monday and you  do another one of these workouts on  Friday just an example and then I think  it's a good Target to do one high  intensity interval training session per  week so maybe you do one day of high  intensity cardio in the middle so you do  Monday Wednesday Friday three exercise  sessions each of these takes under 30  minutes 90 minutes of exercise per week  with daily walking and you can  completely transform your body when  paired with good nutrition I can say  this with such confidence I've helped  people lose hundreds of thousands of  pounds over the age of 40 with my FIT  fathers and fit mothers you can see some  here for some inspiration most of these  people started from Ground Zero just  like you they had no experience with  exercise maybe they did it many years  ago when they were playing sports many  of these people has injuries most of  these people are very busy juggling  family and work but they started with  these small steps they implemented they  started to see success and of course  they had the support of our entire  community so if you want that check the  description join our programs in our  community join our newsletter we'll send  you a bunch of cool stuff too I  appreciate you being here I hope you  found this value my friend this is Dr  Anthony balduzzi from fit father fit  mother signing off I'll see you around  our channels and I'll talk to you very  soon and please like And subscribe this  video it helps us a lot gives us the  thumbs up helps the spread and it's a  big favor to me I know you can tell how  much I care about you how much you care  about your success and this whole  community so give me a thumbs up hit  subscribe if you haven't and I'll see  you in future videos and I'll talk to  you very soon 

10 Worst Foods For Your Health (Don’t Eat These!)

good day my friend it's Dr Anthony  balduzzi from the fit father project fit  mother project welcome to today's video  where we're going to cover the 10 worst  foods that are absolutely destroying  your health and your energy and these  are my 10 foods that I think are like  the landmines when you're out in the  world that you absolutely must avoid and  you probably know some of these foods  but what you're going to get in this  video is you're going to know why these  foods are so bad and the why is super  important because it can be tempting to  go for some chips or a donut or  something like that but you actually  have the understanding of how much these  things are wrecking your body it's going  to be a lot easier to not eat those  things but even better what I'm going to  do is show you some of my favorite  healthy alternatives for each of these  so that you can have a nutrition plan  you enjoy sticking to that still enjoys  snacks desserts and different kinds of  things it's just better options that's  we're going to cover in today's video  let's get into food number one worst  Food number one is chips yes chips I can  almost hear you groaning from here we  all love them many of us grew up on them  lays Ruffles my personal favorite salt  and vinegar chips but the problem is the  chips are literally the living  definition of empty calories it's taking  a low quality potato putting  inflammatory oils on it and deep frying  that thing and then covering it in Salt  there is basically no nutritional value  so many calories these things do not  keep you full and they're often chock  full of a bunch of preservatives and  other crap that's bad for your health  and in prep for this video I look this  up if you have three ounces of chips a  week that adds over 24  000 calories to your diet every single  year equivalent of around seven pounds  of added fat just from that so you got  to get chips out of your life and the  key to do that is actually go into your  pantry and throw those things out if you  have low quality chips in your pantry  get rid of them and you can replace them  with some healthier versions of chips so  here's one brand siete that I like and  there's some other brands you might find  in your local grocery store these chips  are typically made with better kinds of  flour not potato often almond or cost of  a flour and they use avocado oil which  is a much healthier oil so the next key  is make sure you actually eat a proper  serving so instead of just reaching your  hand into that endless black hole of a  bag and eating chips pour them into a  little bit of a container and then put  the bag away and then enjoy your chips a  little bit of salsa or something like  that and other things you can do that I  personally do with my family is we make  apple chips so slice some apples put  them in the dehydrator with a little  cinnamon and salt on them very good and  other people online have made zucchini  chips you can do the salt vinegar  zucchini chip style if you want to do  that you can put them in the oven at 200  degrees Fahrenheit for around three  hours with all any kind of season you  want very good let's move on to food  number two on this list  worst Food number two is non-organic  bread and I particularly want to pick on  non-organic bread and bring up bread  this early in the video because look it  is a straight fact you can eat bread and  still lose weight it just has to be the  right kind and the reason I can say this  with such confidence is our program  members inside fit father and fit mother  have lost hundreds of thousands of  pounds and the majority of them have  bread and sandwiches into their life but  they're eating organic sprouted bread  typically a bread like Ezekiel Bread  Dave's Killer sprouted bread is an  option or an organic sourdough these are  much better Breads and organic is the  key word because if you're eating  non-organic bread your bread is sprayed  with a pesticide called glyphosate which  is also known as Roundup and this  is toxic excuse my language but it's  just the truth it's all over our Foods  it wrecks your gut microbiome it's a  known carcinogen causes fertility issues  neurologic issues and it is everywhere  and I want to give you an action item  here there's actually a really cool  report called the detox project report  of 2022 I'll link that in the  description they actually went to  Boulder Colorado when they bought all  these different foods and then they lab  tested them for the amount of  glyphosates you can look at that report  if you want to learn more about foods  that are really high in these there are  certain brands from like Whole Foods for  example that was super high in  glyphosate but I want you to get a  healthier bread and if you do get a  healthy bread like my number one  recommendation is Ezekiel bread organic  flourless sprouted so good you can have  a sandwich it's 35 grams of  carbohydrates it's got protein and fiber  it has some nice protein in there you're  good to go and if you sprout your bread  most people can tolerate it better and  if you really are weed sensitive you  don't have to have bread at all but you  can also try an ancient wheat like iron  corn wheat which is one of the oldest  varieties of wheat that hasn't been  adulterated and stuff like that a lot of  people tolerate it really well if they  have any kind of gluten sensitivities  let's move on to food number three  worst Food number three is baked goods  like pastries Donuts strudels and stuff  like that and you're probably thinking  duh that stuff's obviously bad for me  but I want you to know why it's  particularly bad for you so a baked good  like this has the flour often not  organic adds in some kind of low quality  vegetable oil like vegetable shortening  with sugar so already not looking too  good but the problem with a lot of these  baked goods they actually add these  things to them called bromides and it  uses this element bromide to make these  bromides it's kind of like a thing that  makes it fluffier makes things  consistency is better that's why they  use it in these baked goods but the  problem is these bromides actually get  into your thyroid gland the gland in  your neck that controls all your  metabolism hormones and it binds to that  thyroid gland in the thyroid receptor  that normally needs iodine this key  nutrient we know we want for our Foods  iodine makes thyroid hormone bromide  blocks this whole process so you have a  more sluggish metabolism you can  experience fatigue if you're a woman  menstrual irregularities hair issues and  just not feeling good at all so baked  goods aren't so in this innocent and you  want to look on your labels potassium  bromate is one way these bromides hide  in there but there's also something  called brominated vegetable oil  BVO and this is found in a lot of soft  drinks Citrus drinks Gatorades powerades  Mountain Dew still has it fonta Citrus  things like this so bvos and bromide  stuff you do not want in your diet and  obviously for all the other reasons  these baked pastry goods are not good  and also because many times people eat  these for breakfast and breakfast is the  time of day you want to keep your carbs  lower and keep your Protein healthy fats  higher you don't want to dysregulate  your blood sugar super early in the  morning so get these things out of your  life and instead of pastries you could  do that Ezekiel Bread in on the with the  avocado toast kind of scenario you could  have an egg-based recipe for breakfast  you could just get some higher quality  stuff and make sure that you're  protecting your thyroid let's get into  food number four on this list  worst Food number four is pasta  specifically with some kind of  cream-based sauce like chicken alfredo  or pasta Alfredo and I want to bring  pasta in just because kind of like the  bread I want to defend it a little bit  people on our plans inside fit father  and fit mother tens of thousands of them  have pasta on a weekly basis and still  lose weight but they're getting  healthier pastas either on organic wheat  maybe they're doing a chickpea pasta  brown rice pasta but they're getting a  higher quality pasta and they're not  loading it with really high fat sauce so  even like a cup of chicken alfredo has  like 500 calories and like let's be  honest this stuff's so good you want to  eat like six cups of that and your  stomach hurts afterwards so if you're  gonna have pasta you absolutely want to  go with a low sugar marinara sauce  something like a red sauce you can you  want to look on the back of it and make  sure it has less than four grams of  sugar or no added sugars ideally organic  and this actually has a ton of health  benefits these crushed up tomatoes are  high in vitamin A they're high in this  nutrient called lycopene that's so so  good for our vision good for guys  prostates as Vitamin K and it tastes  really delicious so a pasta with a red  sauce or maybe drizzle with some olive  oil with a little salt now we're talking  that's something you can have and  incorporate into your diet but get the  cream sauces out anything that's really  cream based cheese based is going to  wreck your health long term get that out  still enjoy the kind of pasta with a red  or a lighter sauce let's get into our  next Food worst Food number five on our  list is fried fish and fried chicken and  really just fried foods in general but I  want to Zone in on those two what is  fried food well it's taking some kind of  meat oftentimes a lower quality protein  putting it typically in non-organic  wheat and then dipping it in low quality  oil at a high temperature and creating  all these trans fats and other BS and I  want to specifically show you some  research here and prep for this video I  looked up a study and it actually is  called fried fish and heart failure and  I want to read this to you right now  what they found is that eating five or  more servings of baked or broiled fish  how healthier preparation version per  week lowered the risk of heart failure  by 30 percent that's good this effect  was attributed primarily to the  consumption of the dark fish like the  salmon the sardines that have those  Omega-3s and in contrast they found the  eating fried fish one or more times a  week was associated with a 48 increased  risk of heart failure this top fried  foods is toxic for your cardiovascular  system it has all these kinds of  inflammatory fats that get into your  arteries and then your body lays down  plaque in response to the inflammation  and then over time if you keep on doing  this you get atherosclerosis you can  have a heart attack you can have a  stroke fried foods are not good now if  you have a cheat meal or a free meal  once in a blue moon and you have some  fried fish on Fridays that's what we  used to do when I lived in the east  coast okay but if this is a part of your  life you got to get it out and the cool  thing is you can still enjoy beautiful  fish or beautiful Chicken in other ways  just prep it better best preparation  methods in my opinion are check out  something like an air fryer grilling  baking or honestly try a sous-vide  sous-vide is like where you actually  package it in like the cooks in the  water in these little packages and the  cool thing about sous-vides you can cook  it at low temperature which makes it  even healthier for you whatever works  for your family get the fried foods out  prepare with just baked grilled and  broiled and if you ever go to a  restaurant that's going to be the best  thing to order find the protein that you  like bake grilled something like that or  the side of some veggies and you'll  always be able to find a healthy meal  wherever you go let's get into the next  food on this list  worst Food number six on our list is  highly processed meats and I'm talking  about hot dogs sausages deli meats if  there is one resounding thing that  nutritionists agree on it's that  processed meats are bad for you they  increase your risk of colon cancer which  is a major killer it's because they have  these things called nitrites and  nitrates in them that get into your  digestive tract and they irritate the  colon damage DNA and colon cancer will  completely change your life if not take  your life you do not want to mess with  that stuff but they're also not great  for your heart a lot of these low  Quality Meats honestly have like the  worst parts of the animal kind of like  put together plus they're often high in  a bunch of salt plus they're often high  in very low quality saturated fats so  it's just like a recipe for disaster so  instead of hot dogs that are low quality  just have some ground beef just have  some grass-fed steak get something  that's less processed instead of like a  sausage you may like turns out that  getting like an organic chicken sausage  is better the chicken and the white meat  is better than the dark beet when it  comes in the sauce sausage form in terms  of like those salami or hard cold cuts  and look I'm Italian from the East Coast  my grandma was a grocer my grandpa was a  grocer like Meats were part of our life  they're not anymore because quite  frankly eating something like turkey  breast or chicken breast is going to be  so much better for you even though  that's processed but if you can cook an  actual chicken breast and slice that  that's going to be the best option get  the low quality processed Meats out of  your life occasionally if you want to  have an all beef organic grass-fed hot  dog in the summer go for it but not on a  weekly basis it'll definitely hurt your  health let's get into the next food on  this list  worst Food number seven on our list is  french fries and like duh of course  these are not good for us but I want you  to 100 understand why and it's actually  very similar to The Reason Why chips are  not good we're taking a potato cooking  it with crappy oils on high heat and  it's super addictive but here's the  science when we actually take  carbohydrates like potatoes and cook  them on high heat with vegetable oils it  creates a compound called acrylamides it  sounds like it sounds like acrylic but  acrylamides these things are super toxic  they age you they increase the risk of  cancer and french fries are like the  best source of acrylamides if you want  to kill yourself eat french fries every  single day and here's the thing if  you're going to go out to fast food  eventually with your family maybe you're  into sports or doing some stuff and  you're on the go you need to eat some  food the cool thing about this is you  can still have that burger or whatever  on occasion from a fast food or get the  chicken sandwich even better just skip  the fries it's you can still enjoy  yourself but the fries are just terrible  and if you absolutely insist you're like  Dr a fries are my life I need them make  your own here's how you do it get some  sweet potatoes because they're actually  much better for you than white potatoes  on a lot of reasons more nutrients and  actually a completely different variety  of plant itself cut those things into  slices they can be like this they can be  like this however you like to do it a  little bit of olive oil a little bit of  salt maybe some cardamom or cinnamon if  you want a little punch that thing put  it in the oven and bake it until it's  crispy it can be around 30-40 minutes  you just made your own homemade fries so  much better not deep fried still gives a  lot of benefit and I'll still say this  if you're used to getting like the  Frozen pre-packaged fries from the  grocery store they're like already cut  those are not as good as you making them  on your own because they're still  lathered in some low quality oil so if  you can do it fresh fresh fruit is  almost always going to be healthier for  you so get the natural fries get the  french fries out of your life and let's  move on to the next food worst Food  number eight is eating too much Dairy  and in particular ice cream so let's  talk ice cream first because that one's  like a slam dunk ice cream is dairy  typically not organic mixed with a bunch  of sugar bunch of preservatives  flavorings candy stuff in there and  we're almost always eating it at night  at a time where we don't want to be  jacking up our blood sugar so that's a  problem and the way to fix that is to  understand that hey we like ice cream  it's so good to have something that's a  little comforting but there's such  better options what my family does is we  buy these low sugar coconut ice cream  bars from a brand called so delicious  they literally I think have zero or one  grams of sugar they have actually no  Dairy it's made from the coconut milk  and they have a nice chocolate outer  coating vanilla in the middle I give one  of these to my daughter and she crushes  that thing runs around the house eating  this So Delicious coconut bar she loves  it knows no different and I really like  them for when I need a treat and the  cool thing is if you go into the frozen  section your grocery store particularly  like a health and natural kind of  grocery store so many options these days  so go ahead and throw out the high sugar  crappy ice cream dreams buy a healthier  version and use it on occasion and now I  also want to talk about Dairy because I  lump dairy in here as well Dairy certain  kinds can have health benefits I'm  talking like Greek yogurt a fermented  yogurt with probiotics like kefir like  sheeps or a goat's cheese on occasion as  a little sprinkle on a salad but if  you're crushing Dairy on a high basis  chances are you're having some problems  a lot of people are allergic to the  proteins in Dairy up to 90 of the world  because a lot of black people and Asian  people including yours truly also is  allergic to the milk or we can't break  down the milk lactose intolerance but  either way Dairy is a food that's pretty  complex and cause a lot of problems it  can cause mucus production it actually  has a compound called beta casomorphin  that is a natural opioid that's when we  eat dairy we often feel good it's  because literally it's got natural  opioids that go into our central nervous  system and make us feel happy a little  doped up and addicted you can literally  be addicted to Dairy so I keep Dairy as  like a thing that happens occasionally  if I'm on a restaurant Dairy finds me if  I have a salad and I have a little bit  goat cheese fine if I put a little  parmesan on top of my pesto cool but I'm  not crushing Dairy on a big basis but if  you do feel good on Dairy you can get  those fermented dairies the Greek  yogurts the kefir have that in the  morning with some berries and of course  try those uh better quality desserts at  night it's gonna be a great snack for  you and your family you're going to save  a ton of calories and enjoy yourself in  the process let's get into the next food  worst Food number nine and I actually  like think about my hands at this point  nine where's food number nine is highly  processed plant-based Foods now I am a  big advocate of actually including more  plant-based things into your diet things  like a vegetarian chili maybe you make a  power bowl with some quinoa some avocado  some hemp seeds different kinds of beans  in there that's awesome stuff what's not  awesome is a lot of these fake foods  that are trying to be vegan buffalo  chicken vegan Teriyaki something another  and what they're typically doing is  either taking gluten protein or low  quality soy protein that's sprayed with  all sorts of different terrible  pesticides mixing that with vegetable  oil with a bunch of binders and fillers  with food coloring and putting in a  package for you and now I look there's  lots of reasons why people do eat  plant-based but if you're going to eat  plant-based you need to eat Whole Foods  plant-based not a lot of this crap and  now I'm gonna pick on Beyond burgers for  example these are the things that got a  lot of traction over the last few years  because of the plant-based documentaries  people want to eat more there's a lot of  crap in these you don't necessarily want  to be having a bunch of canola oil with  hydrolyzed pea protein with food  colorings in there so on occasion sure  but if you're gonna have Burgers  plant-based all the time get a high  quality organic black bean burger that's  probably going to be a lot better for  you and if you do want to have more  plant-based proteins what I and my  family do we make bomb vegetarian chili  get a bunch of black beans different  kinds of beans tomatoes spices throw all  that stuff in there it's delicious super  super good if you want to throw a little  shredded cheese on top it's a really  really good meal high protein without  needing meat I also make those power  bowls and if you're going to eat tofu  needs to be organic non-organic tofu is  sprayed with a different kind of  pesticide called atrazine that actually  interfaces the hormone receptors  disrupts hormones causes a lot of  problems you don't want that in your  body either just like the non-organic  wheat so better plant-based foods good  for your health let's move into the  final and potentially surprising food on  this list  we're here at number 10 the last worst  Food on our list and that's these fake  healthy high sugar fruit drinks you're  going to see these things are called  like green goddess or mango antioxidant  explosion all these different kinds of  drinks that look healthy and they say  tons of vitamins tons of this these  things are glorified sugar shots if you  look in the ingredients they always have  a bunch of these few fruit purees mango  puree orange juice apple puree and it's  loaded with like 30 40 grams of sugar  okay it has a little vitamin C you can  get that absolutely anywhere and the  fact is fruit can be okay in your diet  if you're eating whole fruit when you  eat whole fruit it's coming with the  water it's coming with the fiber it's  coming with those fresh vitamins and  minerals and it actually time releases  in your body and when fruits are fresh  they have tons of beneficial compounds  in them I'm actually going to do a new  video upcoming on some of my favorite  healthy foods to include for weight loss  and health and one of those for example  is blueberries eating blueberries  although it has some sugar it also has  fiber and vitamins actually increases  your genes that help you burn more fat  so fruit can be good but don't get these  fruit drinks get them out now here's an  exception if you're someone who likes to  juice and what this means is you have a  good juicer and you're making a solid  juice it's like apple carrots celery  Ginger kind of juice that has health  benefits but that's fresh juice from  good produce not something that's been  sitting in a can that's loaded up with  some kind of recipe from some kind of  Corporation that's real food just in  Juice format that's it my friend I  really hope you enjoyed this video If  you like this and you appreciate us  making these videos please hit the like  button it helps this video so much  spread across the internet which helps  us as a company it helps make me happy  because I invest my energy into these  and I also want you to comment below  because I'm looking here right now to  make this more of a conversation between  you and me I can deeply help you I have  so much insight and I'm sure you have  Insight too that can help other people  in the comments so drop it below if you  learned something if there's another  fake healthy food that you want to  include that you don't eat if any other  thing that pops in your mind during this  video comment below let's start talking  more on this YouTube channel it's going  to help all of us so much by having more  engagement and of course if you're not  subscribed subscribe we have hundreds of  videos across the channel you should  videos exercise videos motivation videos  lots of Deep dive stuff I know you're  going to love it and you get notified  when we publish new videos when you  subscribe so thank you my friend I  appreciate you deeply I hope you learned  something stay tuned for the upcoming  video we're gonna go over some of the  healthiest foods and I have some great  workout videos coming your way soon to  the channel this is Dr a signing off  I'll talk to you very soon 

SIMPLE and EASY Meal Prep Ideas for Women for Weight Loss

hey there my friend it's Dr Anthony  balduzzi and welcome to today's episode  today we're going to be talking about  some healthy meal prep ideas that are  great for weight loss so if you're  someone out there and you want to reduce  your body weight you want to lose some  fat then you probably know nutrition is  the key and when it comes to nutrition  the key is actually making it simple so  you can actually follow through and be  consistent because we all know it  doesn't really help to go on some fad  diet and be on a rigid plan and then to  fall off track and regain all the weight  so what I want to do today is bring you  into my kitchen and run through some of  my favorite go-to foods go-to meals that  are great for weight loss energy and  even muscle building quite frankly and  the way we're going to structure this  particular episode is I'm going to bring  you through some breakfast ideas some  lunch ideas some healthy snack ideas and  some dinner ideas and I'm going to be  asking you some reflection questions as  we go through to get you thinking about  what are the foods that you can  incorporate into your routine to make  this really practical I know you're  going to learn a ton so you could have  some pen and paper take some notes and  let's dive on in  [Music]  all right so let's get into today's  episode on some healthy meal prep ideas  for weight loss and I want to run  through a whole entire day because I  think it makes sense to think about how  we go through a day the first thing I  think I want you to think about when you  wake up in the morning before we talk  about food is you need to rehydrate your  body and this means you get 20 to 32  ounces of high quality water and when I  say high quality water ideally it's  water that's nice and filtered and you  can add in a pinch of some pink  Himalayan sea salt or some minerals and  you drink that within 30 minutes of  getting up our bodies need water to get  that energy production going and I want  you to get water before you have coffee  or any other kind of food now you may  have heard the buzz around intermittent  fasting the idea that you don't  necessarily need to eat in the morning  and that's true and I want to say I'm a  big proponent of doing things like  fasting if it works in your schedule but  I still want to talk about breakfast  because whether or not you have  breakfast at let's just say six seven  eight o'clock or if you shift that first  meal back to around 10 11 12 this is  still going to be relevant and I think  when it comes to breakfast and starting  off your day you need to make breakfast  super simple and here are a couple meals  that I absolutely love one of my  favorite go-to breakfasts that actually  doesn't require a lot of meal prep is  making a high quality protein shake all  you need is a blender you need a high  quality protein powder so this is our  fit father version of super fuel it's a  whey protein powder we also have  plant-based versions but you want to get  a protein powder that has around 20 to  25 grams of protein per scoop and it's  low in sugar and ideally has some other  good nutrients in it like probiotics  vitamins and minerals like ours but you  throw about a scoop of scoop and a half  of protein you can throw in some chia  seeds and hemp seeds maybe about one to  two tablespoons of that a little bit of  almond milk or dairy milk if you like  that some wild frozen berries and you  can blend up a delicious Shake and one  of the reasons that protein shakes are  so good in the morning is because they  take a little bit of time like like five  minutes they keep you very full they  don't have a lot of digestive stress and  you can be so consistent with it so if  you're a busy parent and you're running  around prepping your kids for the day  getting ready to go out to work you can  blend up a shake and get amazing  nutrition you don't need to think about  it it's automatic so I'm a huge fan of  protein shakes and have you ever joined  any of our fit father or fit mother  programs we give you a bunch of  different shake recipes and smoothie  recipes using some great ingredients  they're super delicious and it kind of  becomes addictive because you have such  a good routine now another thing that's  easy for breakfast is making an egg  recipe so I have a couple options here  and I'll show you this a little bit  closer on screen but I just took some  three eggs and these are high quality  eggs you can see the yolk it's kind of  orangish and these are sunny side up I  just put them a little butter in a pan  and I fried these things up I put it on  a side of some sprouted micro greens and  I had some leftover green beans from the  night before and I have a little piece  of Ezekiel bread toast so this meal  doesn't take very long to make I mean  just making some eggs up it takes like  five minutes to make something like this  eggs are a phenomenal phenomenal  breakfast food they're high in protein  high in healthy fats high in the choline  that fuels your brain so when I'm  thinking about healthy breakfast it's  either a shake or some eggs or the final  option I recommend for you is making  something like an overnight oatmeal and  this is great for you if you're  following more of a plant-based vegan  vegetarian style lifestyle what you can  do is get some organic rolled oats you  can throw it in a little mason jar  overnight with some hemp seeds some chia  seeds some almond milk and just let that  soak in the morning you have this  delicious oatmeal that's rich in all  these vitamins minerals fiber and  protein you can throw a scoop of some  peanut butter on there and you have a  nice simple quick and easy meal the main  thing I want you to say right now and  think about is breakfast needs to be  standardized I want you to think pick  one or two go-to options and nail it  every single day because what happens is  when you're consistent with breakfast it  means you're going to carry that  momentum on into lunch snack and dinner  and this whole wheel of positive  momentum churns in your life so shakes  eggs overnight oatmeal or even leftovers  from dinner the night before are great  breakfast options  now in between breakfast and lunch I  want you to just focus on hydrating  don't snack allow your body to have  eaten the foods digest stabilize the  blood sugar now around let's just say  four or five hours later you might be  going for lunch now how can we make  lunch more simple and consistent there's  a couple things that are great the first  thing is you can get a salad base of any  kind of salad you like spring mix  Romaine whatever and you can throw some  protein on top so I have a really simple  meal here I have a little bit of some  grass-fed ground beef that I made up  here on the bed of some romaine lettuce  with some peppers I mean this is a super  easy and simple meal that doesn't take  very much how do you do this well what  we did the night before is we just pan  fried a little bit of this grass-fed  ground beef with some taco seasoning and  we had a little bit of these Peppers  that we just chopped up and and sauteed  right over there and you just throw this  on a bed of lettuce this literally takes  like under five minutes to make after  you've done a little bit of prep so if  you have these things sitting in your  fridge whether it's a chicken breast you  cooked salmon or if you're following a  vegan vegetarian carrying option you can  do some tempeh or something like this  throw this on greens you can always do  salad and greens and what's cool about  this idea of lunch of doing greens and  some protein is that even if you're  eating out let's say if you're on the go  and you need to go to some fast food  chain you can do this basically anywhere  you can go to McDonald's and get a  chicken salad you could go to Chipotle  and get a base of some salad with some  protein on top so for lunch I want you  to think of getting that good basic  greens with some protein on top that's  going to keep you full and it's very  healthy a couple other options for lunch  that are phenomenal that don't require a  lot of meal prep is making a high  quality sandwich so all I did here is  like have some Ezekiel Bread you toast  this it actually tastes quite good I put  in  some Sprouts some turkey some mustard  you can throw a little avocado little  pesto this sandwich is going to be under  400 calories loaded with fiber Protein  healthy fats greens so many vitamins and  minerals it's amazing and super  convenient you could take this on the go  and literally there was no prep required  for this you just have the pieces of  bread that you toast and you throw the  already Meats on there or whatever you  throw on there easy for following a  vegan vegetarian plan you could make  this with  some high protein peanut butter right  toasted Ezekiel Bread throw a cup four  tablespoons of peanut butter on there  maybe sprinkle on some hemp seeds on  there for some extra Protein healthy  fats amazing easy this didn't require  basically any prep whatsoever other  things that are really good for lunch is  you can do leftovers from dinner and  when we get to dinner I'm going to talk  about this concept of a perfect plate  this is what a perfect plate framework  looks like half of your plate is going  to be some kind of Veggie you love a  quarter of some kind of protein a  quarter some healthy carbs or healthy  fats for lunch you can just use  leftovers from the night before so you  can see how this whole framework starts  to stack on itself is really convenient  but typically for me Ezekiel Bread  sandwich leftovers from the night before  or some kind of protein salad is exactly  what I'm looking for for lunch now snack  snack is something that you don't  necessarily have to have but I think a  lot of people get in trouble between the  hours of lunch around noon and dinner  around five or six o'clock that can be a  long stretch and if you don't eat  anything then you go over into dinner  starving and you maybe overeat or eat  the wrong Foods or you just don't have a  good plan and then you snack on crappy  Foods or your blood sugar gets out of  control so I like to give people options  on how you can do a healthy snack  somewhere around two three o'clock to  take the edge off a couple convenient  things that are really good for meal  prep or healthy snacks one are  hard-boiled eggs whether or not you have  eggs in the morning you can basically  make some hard-boiled eggs very easy to  do right you just boil these things on  the stove top and you can make a dozen  hard-boiled eggs in under 15 minutes and  they're just there you can have those  you can pair those with a little bit of  cheese if you want if you if Dairy feels  fine for you I have some raw goat  cheddar that you can pair with some eggs  that is a high protein healthy fat snack  that's super good other ideas for snacks  that I love are getting some high  quality nuts these are some macadamia  nuts I love macadamia nuts walnuts  pistachios you can get around a third  cup of these and pair it with a piece of  fruit like an apple I mean this is an  amazing snack non-perishable really no  meal prep required you just have to have  this stuff around the house  other things you can do if you're the  kind of person who likes bars you can  buy some high quality protein bars I  have a plant-based one from Garden of  Life here I have a go macro bar over  here that's good you can also get a high  quality protein yogurt so I have a Greek  yogurt with Chobani and you could throw  some berries in there right so are any  of these ringing bells for you as foods  that you like I want you to be thinking  about what are your go-to healthy foods  and when you figure those out you buy  them in bulk and you keep them around  the house and so far outside of really  like the eggs and maybe the grass-fed  beef or the protein that was on top of  the salad here for lunch no cooking is  really required right where this is very  simple and easy stuff that you can think  about now when it comes to dinner this  is where we need to be a little more  strategic about our prep and I brought  up this idea perfect plate I want to  show it to you again to make a perfect  plate you need to decide what are your  go-to for healthy veggies you love what  are your go-to proteins that you love  what are your go-to healthy carbs that  you love and what are your healthy fats  you love and you prep those things in  bulk and I want to show you a couple  perfect plate meals to fit this bill  this first one here right  I have some grass-fed ribeye which we  just literally cooked in the oven and  then we finished a little bit on a on a  cast iron skillet so this is not too  hard to make you can make this stuff in  bulk we just sliced this up we made it  the day before we used a pressure cooker  to make some of these uh squashes so  this is a delicious squash and to be  really simple we just threw it on the  side of some greens so there you go  really easy perfect plate if you like  beef this would be something you really  love here's a seafood based perfect  plate we have some Cajun shrimp which  you can make on the grill in the oven  with some seasoning you buy some high  quality wild shrimp season these puppies  up we have some roasted vegetables some  brussels sprouts there's some sweet  potato in here some acorn squash and  then we mix this up with a little bed of  some long grain white rice so this is a  perfect plate this works really well and  again if you make this in bulk for  dinner you cook more in dinner you're  always going to have leftovers for lunch  another perfect plate that's really  simple that a lot of people would like  is some kind of like spicy chicken  breast thing so chicken breasts on the  grill again white rice which we made  that in a rice cooker we did some  steamed broccoli and we have a little  bit of avocado for healthy fats and I  drizzled a little hot sauce on there so  these are pretty simple meals and if you  start to think about this for dinner and  you're prepping your go-to carbs and  proteins in bulk you're going to be in  great shape so for me and my family we  do once or twice a week we'll have some  kind of red meat so either making that  grass-fed taco seasoning so we have a  taco night we cook up a bunch of that  ground beef or we'll make a ribeye steak  that's great another night per week  we'll make up some chicken or I'm sorry  some chicken or some wild salmon and we  typically do that most of the times in  the oven so you just put more than you  need for dinner just load it up there  bake this stuff in the oven now you have  a bunch of leftovers you can use for  lunch and for dinner that day and when  it comes to the healthy carbs personally  what I like to do is either sweet  potatoes some kind of squash or some  kind of rice and the way to do that is  really easy is you can get yourself a  rice cooker so I have a big one here so  you get one of these invest in a rice  cooker oh my gosh make it so easy you  can actually make vegetables and rice in  there you put it on you can make great  healthy carbs the other thing that's  really good is using something like a  pressure cooker like an instapot we made  all of these uh it just fell apart here  but we made some of these squashes here  in the instapot and they're so soft it  takes around 10 minutes so you can make  these these healthy carbs in the insta  pot super easy with pressure cooking and  so that's really the concept here the  concept here is you need to figure out  your go-to healthy foods it does not  require a ton of prep and quite frankly  if you're a person who wants to do zero  cooking you could literally go through a  zero cooking day of a healthy meal for  weight loss you could do a shake in the  morning for lunch you could buy some  pre-cooked chicken breasts or something  like that or even some canned salmon or  canned sardines like I have some tinned  wild sardines that are so healthy for  you you could throw that on top of uh  some greens requires no cooking for  snack you could have some jerkies or  some nuts or a piece of fruit and for  dinner you could do any of these other  things you could continue to make even  an Ezekiel Bread sandwich for dinner  with some turkey that's already like  pre-cooked with some avocado so the idea  is that you need to find your go-to  healthy foods so my reflection question  for you is this what are your or your  family's go-to healthy Foods in the form  of proteins healthy carbs fibrish  vegetables and healthy fats when you  identify those you go to the grocery  store you buy those foods and then you  start to create like a meal plan that  basically works like this and if you  want more direct help with this if you  want to have everything laid out in a  very simple do this here are some  recipes then I recommend you check out  our free meal plans which are linked in  the description we have those for fit  fathers and for fit mothers as well as  our full paid program and our paid  program obviously has the full nutrition  plan the full fit father and fit mother  recipe book all of the workouts coaching  for me and my teams that's the best  option if you want to get very serious  about weight loss but I think even from  this free video you probably have some  good ideas on stuff you can start  incorporating and my final little bit of  tips to kind of wrap this up is if you  take one thing away from this video I  want you to nail your first meal of the  day nail breakfast make it consistent  make it high protein gets either the  shakes the eggs something like that  because when you start to be consistent  in breakfast that momentum is going to  carry forward it's going to be so much  more motivating for you to eat healthy  the rest of the day thank you my friend  I hope you found this video valuable and  you got some ideas on some healthy meal  prep or weight loss this is Dr Anthony  balduzzi signing off I want you to check  out those free meal plans in the  description I'll see you around our  channels and I'll talk to you very soon