HOW I LOST FAT, TONED UP & CHANGED MY MINDSET | 5 TIPS
Summary
TLDRIn this video, the speaker shares their personal journey of transformation, emphasizing that it's not just about physical changes but also a significant mindset shift. They discuss the importance of understanding nutrition beyond macros, the pitfalls of a one-size-fits-all exercise approach, and the value of sustainable habits over quick fixes. The speaker recommends educating oneself on nutrition, finding enjoyable and sustainable exercise routines, choosing healthier substitutes, learning to cook wholesome meals, and most importantly, cultivating a positive relationship with one's body and mental well-being for long-term health and happiness.
Takeaways
- 🌟 The speaker emphasizes the importance of a mindset change and overall well-being as the real 'glow up', not just physical appearance.
- 📚 Education on nutrition is crucial, and it's recommended to seek information from credible sources like books, podcasts, and experts, not just social media influencers.
- 🚫 The 'if it fits your macros' approach to diet is criticized as being too simplistic and potentially unhealthy due to the focus on macros over food quality.
- 🌱 A plant-based diet is suggested as a healthier and more holistic approach, supported by evidence from experts like Dr. Michael Greger.
- 💃 Finding an exercise routine that is enjoyable and sustainable is key, rather than following a one-size-fits-all approach or extreme workout regimens.
- 🚶♀️ The speaker shares personal experiences with various forms of exercise, highlighting the benefits of long walks and gentle Pilates over traditional gym workouts.
- 🍝 Substitutes like lentil pasta and dark chocolate are recommended over 'diet' or 'low-fat' products, which often contain harmful additives.
- 🍳 Learning to cook at home is essential for understanding and controlling what goes into your meals, which can lead to healthier eating habits.
- 👩🍳 Recipe books and apps can be great resources for learning to cook nutritious and delicious meals at home.
- 🧘♀️ Mental well-being and a positive body image are highlighted as critical components of a healthy lifestyle, influencing diet and exercise choices.
- 🌈 The importance of listening to your body's signals, such as hunger or discomfort, is stressed as a way to better understand your nutritional needs and health.
Q & A
What significant changes did the speaker experience between summer 2020 and the present?
-The speaker experienced a change in mindset, improved energy levels, clearer skin, and increased happiness, which they consider the real 'glow up' beyond just physical weight loss and muscle definition.
What was the speaker's initial approach to diet and how has it evolved?
-Initially, the speaker followed a macro-based diet, focusing on carbs, fats, and protein. However, they later realized the importance of considering more than just macros and the need for a holistic, balanced approach to nutrition.
What advice does the speaker give regarding nutrition education?
-The speaker advises to educate oneself on nutrition by reading books by experts, listening to podcasts, watching TED talks, and seeking diverse sources of information rather than relying solely on social media influencers.
Who is Michael Greger and how did his work influence the speaker's mindset?
-Michael Greger is an author and expert who focuses on nutrition. His book, possibly titled 'How Not to Diet' or 'How Not to Die,' had a significant impact on the speaker's mindset, emphasizing the importance of a plant-based diet.
What is the speaker's perspective on the concept of 'macros' in dieting?
-The speaker believes that an overemphasis on macros can be simplistic and problematic, as it may lead to a diet of processed foods that still meet macro nutrient goals but lack nutritional value.
How does the speaker view the approach to exercise?
-The speaker emphasizes that there is no one-size-fits-all approach to exercise and encourages finding a type of exercise that is enjoyable and sustainable.
What are some of the healthier substitutes the speaker recommends?
-The speaker recommends lentil pasta, pea pasta, chickpea pasta instead of white pasta, rye bread instead of white bread, and dark chocolate as healthier substitutes.
Why does the speaker discourage the consumption of 'low-fat' or 'diet' labeled products?
-The speaker believes that these products often contain chemicals added to maintain taste without sugar or fat, which can be more harmful than the original ingredients they replace.
What role has learning to cook played in the speaker's journey?
-Learning to cook has been crucial for the speaker as it allows for better control over the ingredients in meals, leading to healthier and more sustainable eating habits.
What is the speaker's stance on the importance of mental well-being in relation to diet and exercise?
-The speaker stresses the importance of a positive mindset and mental well-being, advocating for gratitude towards the body and listening to its signals as key to a healthy lifestyle.
What final advice does the speaker give regarding body image and self-perception?
-The speaker advises to appreciate the body for what it does rather than focusing on its appearance, suggesting that this shift in perspective can improve the relationship with diet and exercise.
Outlines
🌱 Mindset and Nutritional Shifts for a Holistic Lifestyle
The speaker begins by reflecting on their personal transformation from summer 2020 to the present, emphasizing the importance of mindset and overall well-being over mere physical changes. They acknowledge the common focus on macronutrients in diet discussions but express their evolved understanding that a balanced diet involves more than just carbs, fats, and proteins. The speaker advocates for a deeper dive into nutrition, recommending resources such as Michael Greger's book and the 'Deliciously Ella' podcast to educate oneself on the holistic benefits of a plant-based diet. They stress the significance of gut health and the role of micronutrients in achieving a 'glow up' that encompasses clear skin, happiness, and high energy levels.
🏋️♀️ Finding Sustainable Exercise Routines and Avoiding Burnout
In the second paragraph, the speaker discusses the journey of finding a sustainable exercise routine after experiencing burnout from a strict gym regimen. They highlight the importance of discovering an enjoyable and sustainable form of exercise, debunking the myth of a one-size-fits-all approach. The pandemic served as a catalyst for the speaker to experiment with different activities, such as home workouts and long walks, leading to a newfound appreciation for exercise as a form of gratitude towards the body. The speaker encourages listeners to vary their exercise routines and to listen to their bodies, promoting a healthier and more enjoyable relationship with physical activity.
🍝 Healthy Substitutions and the Importance of Home-Cooked Meals
The speaker addresses the topic of substitutes in the context of a healthy diet, cautioning against low-fat, diet, or processed alternatives that may contain harmful chemicals. Instead, they recommend healthier substitutes like lentil pasta, rye bread, and dark chocolate, which are nutritionally superior. The paragraph also emphasizes the benefits of home-cooked meals over takeout or restaurant food, as it allows for greater control over ingredients and portion sizes. The speaker shares their personal journey of learning to cook, using recipe books and apps, and how this skill has been instrumental in achieving their health goals while enjoying delicious and nutritious meals.
🧘♀️ Mental Well-being and the Power of a Positive Mindset
In the final paragraph, the speaker underscores the significance of mental well-being and a positive mindset in achieving long-term health and happiness. They encourage gratitude towards the body for its capabilities and warn against self-hatred as a motivator for health changes. The speaker advises listening to the body's signals, such as hunger or discomfort, as indicators of what it needs or is reacting to. They stress the importance of addressing these signals with expert advice rather than ignoring them, and conclude by urging the audience to appreciate their bodies beyond physical appearance, as this appreciation has been fundamental to their own improved relationship with diet and exercise.
Mindmap
Keywords
💡Mindset
💡Macros
💡Plant-Based Diet
💡Exercise
💡Sustainability
💡Substitutes
💡Home-Cooked Meals
💡Nutrition
💡Gratitude
💡Mental Well-being
💡Body Positivity
Highlights
Personal transformation in 2020 beyond physical appearance, including mindset, energy levels, clear skin, and happiness.
Critique of the 'if it fits your macros' approach to diet, suggesting it can lead to a diet of processed foods.
Advice to educate oneself on nutrition through books, podcasts, and expert talks rather than social media influencers.
Recommendation of Michael Greger's work on the benefits of a plant-based diet for health and longevity.
Introduction of the book 'Gut' discussing the importance of gut health and its impact on overall well-being.
Praise for the 'Deliciously Ella' podcast as a source of diverse and expert information on nutrition and health.
The importance of finding an enjoyable and sustainable exercise routine rather than following a one-size-fits-all approach.
Personal story of overcoming gym burnout and finding joy in various forms of exercise like walking and gentle Pilates.
Warning against 'low-fat', 'light', and 'diet' products due to potentially harmful additives.
Promotion of healthier substitutes like lentil pasta, rye bread, and dark chocolate as better nutritional choices.
The challenge of cooking and the journey to learning through recipe books and apps for healthier home meals.
Emphasis on the benefits of home-cooked meals for weight management and knowing exactly what is in your food.
The significant impact of mental well-being and mindset on health, including the importance of gratitude towards one's body.
Encouragement to listen to the body's signals for hunger, potential intolerances, and other health indicators.
The transformative power of shifting one's mindset from negative self-talk to appreciation for the body's capabilities.
Final thoughts on the importance of a holistic approach to diet and exercise for sustainable health and happiness.
Transcripts
okay so this was me in summer 2020
and this is me now
[Music]
i guess you're probably thinking okay
cool you've lost a little weight and
you've gained some muscle definition
which is true but let me tell you
the mindset changed my energy levels
clear skin
and my happiness that's the real glow up
it's so good
so what changed well the truth is
lots so i figured for the first time i'd
actually sit down with you and tell you
in detail
what changed why it changed and how it
can help you too
[Music]
i am just gonna dive straight into this
by
telling you number one there is more in
your food
than carbs fat and protein
aka your macros such a buzzword when it
comes to
talking about the gym diet exercise
weight loss muscle gain blah blah
all anybody seems to talk about is your
macros and
if you have asked me maybe like two or
three years ago
when i was training in the gym kind of
five days a week i would have also told
you
that i was following and if it fits your
macros
type of approach i can't tell you how
simplistic
and problematic that approach is in my
opinion
now you could eat a diet of almost
entirely
processed foods and still fulfill your
macro nutrient goals but that is so
far from a healthy holistic
balanced approach i think a lot of
people including
me used to think i was having a balanced
diet because i got a good split of carbs
protein
and fats there was just so much more to
it than that
so honestly my first and biggest
biggest piece of advice is please
educate yourself
on the topic of nutrition and i don't
mean go and watch your
favorite influences q a on their
instagram stories where they basically
give you
their opinions and i guess you're
probably thinking that is kind of
hypocritical but i'm not claiming to be
an expert i'm not an expert
read books by experts listen to podcasts
watch ted talks
there are so many ways to watch youtube
videos by these experts
i'm gonna tell you some of my favorites
and i would say
the most life-changing thing that i
i actually heard i listened to him do a
google talk
this is really when my mindset fully
shifted
it's a guy called michael greger i want
to say
and i've spoken about him before on my
channel so you may have heard me say
that and
he has a book called how not to diet or
i've
heard it called how not to die i don't
know i'm slightly confused about that
but basically it's a book
all about nutrition and explaining why
following a more
heavily plant-based diet is kind of the
way forward and all of the reasons for
that so
that's an amazing starting point i think
he's really clear i think he
backs up what he's saying with so much
evidence and just please go and listen
to him
other than that i'm currently reading a
book actually that i really wanted to
mention called gut
which is all about your gut health and
how important that is and how much that
affects
so many areas of your life not just how
you look and how you feel but also
mentally it can affect you in so many
ways so highly highly recommend that
particularly if you're somebody that has
issues with kind of bloating or any of
those types of things that's an amazing
book
and then if you want kind of more easily
digestible and more diverse
sort of information i always talk about
the deliciously ella podcast because
she gets such amazing expert guest
speakers on
and they talk about everything from
nutrition exercise
mental health so many different things
so cannot recommend
deliciously ella's podcast more um there
are so many other resources out there
but i just wanted to give you
three varying different types on three
sort of
similar but different topics um just to
start but
yeah my first point is please please
please educate yourself
about why what we eat affects so
much more than what we look like or
whether we have abs
okay so my second point is about moving
your body so
exercise i know i'm not the first person
to say this but i cannot
stress enough how much there is not
a one-size-fits-all approach to exercise
as much as your favorite
fitness instagrammer will try and tell
you or
sell you that program there is not a
one-size-fits-all approach
you don't need to be doing hit five
times a week you don't need a
heavy weight training split six days a
week you don't need to do hot yoga
or running or there's no
prescribed way of doing exercise that is
more effective or better than another
you need to find the type of exercise
that
a you enjoy and b is sustainable for you
so for me i've tried all of those things
about i've tried
for actually years for a good three four
probably five years
i had like a really strict a lot of the
time
gym split so i train lower body twice a
week upper body
once a week etc etc i basically
just burnt out i literally just burnt
out and i got to the point where
i resented the gym i hated going i had
massive girl if i wasn't going i really
believed that if i didn't go and do the
exact same
split that i've been doing for the last
three years i would lose all of my
progress that i would gain weight i
would lose all my muscle
i just had such a like toxic way of
looking at things
one good thing that the pandemic did for
me was retraining my mindset when it
comes to that i couldn't go to the gym
so i was experimenting with home
workouts i was going on long walks i
even tried going on runs at one point
not for me and throughout all of this i
slowly but surely realized like
my body really isn't changing that much
and actually
i now look forward to working out it's
something i don't dread it's something
that i see as like
showing gratitude to my body and for me
what i've realized
is it works so much better if i'm doing
like multiple different types of
exercise
in a week at the moment my two preferred
types of exercise are going for really
long walks and
doing kind of slow gentle pilates type
movement but basically
you do not need to do the same thing
week in week out to see results
you can wake up in the morning and think
what i feel like today some days that
might be a walk
some days that might be super high
intensity training
some days it might be gentle yoga some
days it might be nothing at all
and honestly as long as you are keeping
your body
moving most days of the week you're not
gonna you're not gonna go wrong okay
so my next point i want to talk about
substitutes
i know this is not the part of the video
where i tell you to drink
diet coke instead of full fat coke or
instead of having homemade banana bread
have a five or one bar or whatever those
things are that everybody talks about
i'm basically about to tell you
pretty much the opposite i personally
don't buy anything that's labeled low
fat lights
diet the reason is because nine times
out of ten
the chemicals that they have added into
that food so that it still tastes good
without the sugar or without the fat are
doing you so much more harm
than the sugar or the fat possibly they
won't even age your goals of
weight loss or muscle gain or whatever
it is that you're looking for so let me
tell you about my kind of substitutes
my kind of substitutes are lentil pasta
pea pasta chickpea pasta instead of
white pasta
rye bread instead of white bread dark
chocolate in replacement of dairy milk
they're my kind of substitutes and
they're the kind of substitutes that i
would recommend
not all the time do i still eat white
pasta
yes for sure and i still love it but
they are
some of the choices that i make kind of
80 of the time the reason for that being
is purely and simply because the
nutritional value and the micronutrients
in those substitutes
are far better than in the kind of more
processed alternatives
so when it comes to substitutes do i
believe in them yes
do i believe in diet things light things
half fat things
nine times out of ten they're probably
doing more harm than
good in my opinion let's talk about home
meals your girl here is not the best
or the most enthusiastic cook so if
you're in the same boat then
i feel you for me cooking used to feel
like so much effort
and because i wasn't very good at it the
end product just wasn't worth the effort
so
i honestly used to be that girl getting
delivery
genuinely five nights a week so over the
last 12 months or however long coding's
been going on for now
one of the best best best things that
i've done is
take more time to try and learn new
recipes and basically just teach myself
to cook
and i've literally just done this
through buying recipe books
i have deliciously ella's recipe books i
think they're really good because
they're not just yummy but they're like
really really healthy she only uses like
really whole ingredients so
big fan of her she's also got a really
cool app which i've spoken about before
and that has all the recipes on there
and i think it's literally this is not
an ad i just it's genuinely helped me
it i think it's literally like 99p a
month so maybe
check out her app the reason why
learning to cook is so key
is because eating home-cooked food
is always going to be the best option if
you're looking to manage your weight in
some way or achieve some kind of goal
the reason for that being is that you
actually know what is in your food and
i'm not the first person to say this so
i'm not going to talk about this for too
long
but when you eat out you have no idea
what they've added into that food to try
and boost the flavor
so unless you're ordering from somewhere
that's like an organic whole foods place
it really is better to make your own
food at home plus the fact
like you don't have any issues where
they put like some gross bit of pickle
or something that
we're just not into in there and the
reason why it's so important to learn
how to cook
properly is because you're probably not
gonna last
long cooking at home if you're eating
plain brown rice a piece of broccoli
and like a piece of chicken breast
you'll see me back to your deliveries
because
nobody wants to eat like that so
learning how to cook
really delicious wholesome nutritious
food
is honestly so key to looking and
feeling great
sustainably in the long run and the
final thing but
genuinely probably one of the most
game-changing things that i'm going to
say
is please don't underestimate how
important
shifting your mindset and your mental
well-being
is i've said this before in another
video but you cannot
hate yourself healthy being truly
grateful to my body for
everything that it does to me on a
day-to-day basis everything that i'm
able to do because i have a healthy body
is genuinely almost my sole motivation
these days
to eat really healthy nutritious food
and to move my body each day i know that
kind of sounds like wishy-washy okay
whatever but i don't know about you but
i want to live a long
healthy happy life and what we put into
our bodies and how we choose to move or
not move our bodies on a daily basis
has such an enormous enormous impact
on that in line with this one thing that
i really really want to impress upon you
is please listen to your body
our bodies are so complex and so amazing
and they have evolved over thousands and
thousands and probably millions i don't
know you guys not the best of
history of years to keep us
alive and keep us healthy so you can't
and you shouldn't try to outsmart
trick or ignore your body if you're
hungry
please eat that is your body telling you
that you need
fuel to be able to go about your day and
carry on and live a healthy full life
if every single time you eat a meal
you're getting like really
painful big kind of bloating
please rather than punishing yourself
and thinking that you've just eaten too
much or that you shouldn't eat certain
types of food or whatever it might be
please see an expert and get their
opinion because
the chances are you might possibly have
an intolerance or an allergy or
some reason why your body is reacting in
that way if you're feeling
lethargic or your skin is breaking out
it could be your body
trying to say like hey something's off
here something's up we're lacking
something or
we're getting too much of something that
we shouldn't be getting
anything our body does whether it's
bloating whether it's
our tummy's rumbling it's trying to tell
us something and
please just don't ignore that so that's
kind of everything that i wanted to talk
about today
next time you're looking in the mirror
and you're thinking
i hate this aspect of my body i don't
like that aspect of my body
just take the time to genuinely
appreciate everything that your body
does for you
outside of what it looks like and i
probably would have just thought
whatever if i've heard if i'd heard that
a couple of years ago but that it has
been
fundamental in i guess just
repairing and improving my relationship
with
diet and exercise and my own body anyway
i really really really hope that you
found that helpful and i hope it's just
given you
a few new ideas and maybe a different
outlook on
how you should be approaching the whole
topic
of diet weight loss muscle gain exercise
and all of those things
and i have a huge sandwich to eat now by
the way sorry if you've got to this
point
it's half eaten so it's kind of gross
look at this
oh yeah it's like some sparrows thing
bye bye see you in the next one
[Music]
you
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