HOW I LOST FAT, TONED UP & CHANGED MY MINDSET | 5 TIPS
Summary
TLDRDans ce script de vidéo, l'interviewée partage son expérience de transformation, soulignant que les changements dans son mode de vie ont eu un impact plus profond que la perte de poids ou l'acquisition de muscles. Elle insiste sur l'importance de l'éducation sur la nutrition, la découverte de l'importance de l'alimentation holistique, et la nécessité de trouver un exercice qui soit à la fois plaisant et durable. Elle recommande également de se concentrer sur les aliments entiers plutôt que les produits transformés, de cuisiner à la maison pour une meilleure connaissance de ce que l'on mange, et de mettre l'accent sur la santé mentale et l'écoute du corps pour une vie saine et heureuse.
Takeaways
- 🍽️ L'auteur a changé son approche de la nutrition, en reconnaissant qu'il y a plus dans la nourriture que les macronutriments et en s'intéressant à une alimentation plus holistique et équilibrée.
- 📚 Il recommande de s'informer sur la nutrition par la lecture de livres, l'écoute de podcasts et la vision de conférences TED pour comprendre l'impact de l'alimentation sur la santé globale.
- 🌱 Il suggère de suivre Michael Greger et son livre 'How Not to Die' pour une compréhension approfondie de l'alimentation basée sur les plantes.
- 🏃♀️ L'auteur insiste sur le fait qu'il n'y a pas d'approche unique pour l'exercice; il faut trouver ce qui est amusant et durable pour soi-même.
- 🚫 Il met en garde contre les produits étiquetés 'faible en gras', 'sains' ou 'diététiques', car ils peuvent contenir des additifs chimiques qui peuvent nuire à la santé.
- 🌾 Il recommande des substituts plus sains comme les pâtes de pois chiches, le pain de seigle et le chocolat noir pour une meilleure valeur nutritionnelle.
- 🍳 L'auteur souligne l'importance d'apprendre à cuisiner pour avoir le contrôle sur les ingrédients et pour une alimentation plus saine.
- 💡 Il suggère d'utiliser des livres de recettes et des applications pour apprendre de nouvelles recettes et améliorer ses compétences culinaires.
- 🧘♀️ L'auteur a adopté une approche plus douce et variée pour l'exercice, incluant des promenades de longue distance et des exercices de Pilates.
- 💖 Il met l'accent sur l'importance de la mentalité positive et de l'appréciation du corps pour une vie saine et heureuse.
- 🌟 L'auteur encourage à écouter son corps et à ne pas ignorer les signaux qu'il envoie, comme la faim ou les réactions allergiques, et à consulter des experts si nécessaire.
Q & A
Quel changement a été mentionné par l'orateur au début du script ?
-L'orateur mentionne un changement de poids, d'acuité musculaire, d'énergie mentale, de peau claire et de bonheur, ce qui représente un 'glow up' réel.
Quels sont les trois principaux points clés que l'orateur souhaite aborder dans le script ?
-Les trois principaux points sont l'éducation sur la nutrition, l'importance de l'activité physique adaptée et la compréhension de la valeur des substituts alimentaires.
Pourquoi l'orateur critique-t-il l'approche 'If It Fits Your Macros' (IIFYM) ?
-L'orateur considère que l'approche IIFYM est simpliste et problématique car elle peut conduire à consommer des aliments transformés tout en atteignant les objectifs macronutritifs.
Quel est le premier conseil de l'orateur pour éduquer les gens sur la nutrition ?
-Le premier conseil est de s'informer à travers des livres, des podcasts, des conférences TED et des vidéos YouTube par des experts en nutrition.
Quel auteur et quel livre sont recommandés par l'orateur pour changer la mentalité sur la nutrition ?
-L'orateur recommande l'auteur Michael Greger et son livre 'How Not to Diet' ou 'How Not to Die', qui met l'accent sur l'importance d'une alimentation à base de plantes.
Quel est le deuxième point clé abordé par l'orateur et qu'est-ce que cela implique ?
-Le deuxième point clé est l'importance de l'activité physique. Cela implique de trouver un type d'exercice que l'on aime et qui est durable, plutôt que de suivre un programme unique pour tout le monde.
Pourquoi l'orateur suggère-t-il d'éviter les produits étiquetés comme 'faible en gras', 'light' ou 'sans sucres' ?
-L'orateur suggère d'éviter ces produits car les additifs utilisés pour les rendre goûteux peuvent être plus nuisibles que les graisses ou sucres qu'ils remplacent.
Quels sont les substituts alimentaires recommandés par l'orateur ?
-Les substituts recommandés incluent les pâtes de pois chiches, le pain rye au lieu du pain blanc, et le chocolat noir au lieu du laitier.
Pourquoi est-il important d'apprendre à cuisiner selon l'orateur ?
-Apprendre à cuisiner est important car cela permet de savoir exactement ce qui est dans la nourriture, ce qui facilite la gestion du poids et la réalisation de certains objectifs de santé.
Quel est le message final de l'orateur sur l'importance de l'état d'esprit et de l'écoute du corps ?
-Le message final est que le changement d'état d'esprit et l'écoute du corps sont essentiels pour une santé durable. Il est important d'être reconnaissant envers le corps et de ne pas ignorer ses signaux.
Outlines
🌱 Changement de mentalité et bienfaits de l'alimentation
Le script parle de l'évolution de l'auteur de l'été 2020 à présent, soulignant que les changements mentaux et énergétiques sont plus importants que la perte de poids ou l'acquisition de muscles. L'auteur partage son expérience et décide de discuter des changements qu'il a apportés à son mode de vie, y compris une meilleure compréhension de la nutrition et de l'importance de l'alimentation au-delà des macronutriments. Il recommande de s'informer sur la nutrition à travers des livres, des podcasts et des conférences, en citant Michael Greger et son livre 'How Not to Die', ainsi que le podcast 'Deliciously Ella'. L'auteur insiste sur l'importance d'une alimentation plant-based et de la santé intestinale.
🏋️♀️ L'importance de l'exercice et de la variété
Dans ce paragraphe, l'auteur aborde le sujet de l'exercice physique, soulignant qu'il n'y a pas de formule miracle et que l'essentiel est de trouver une activité que l'on aime et qui est durable. Elle partage son histoire de surmenage et de résignation à la gym, et comment elle a trouvé un équilibre en faisant des promenades de longue distance et du Pilates doux. L'auteur encourage à écouter son corps et à varier les types d'exercices pour éviter la monotonie et le surmenage.
🍽️ Alimentation saine et remplacement des aliments
L'auteur discute de l'importance de remplacer les aliments transformés par des alternatives plus saines, comme le pâte de pois ou de lentilles au lieu de la pâte blanche, ou le pain rye au lieu du pain blanc. Elle s'oppose à l'utilisation de produits étiquetés comme 'faible en gras' ou 'sucré', car ils peuvent contenir des additifs nocifs. Elle recommande de faire des choix alimentaires éclairés pour une meilleure santé et un meilleur bien-être.
👩🍳 Apprendre à cuisiner pour une alimentation saine
Dans ce paragraphe, l'auteur avoue ne pas être une grande cuisinière mais explique comment elle a appris à cuisiner en utilisant des livres de recettes et des applications, comme celle de 'Deliciously Ella'. Elle insiste sur l'importance de cuisiner chez soi pour avoir le contrôle sur les ingrédients et pour éviter les aliments transformés. Elle recommande d'apprendre à préparer des repas sains et savoureux pour soutenir une alimentation équilibrée et durable.
🧘♀️ L'importance de la mentalité et de l'écoute du corps
L'auteur conclut en soulignant l'impact de la mentalité positive et de l'écoute de son corps sur sa santé globale. Elle encourage à être reconnaissant envers le corps pour ses fonctions et à ne pas se haïr pour son apparence. Elle recommande de consulter un expert si le corps réagit négativement à certains aliments et de ne pas ignorer les signaux envoyés par le corps, comme la bloating ou la fatigue. L'auteur espère que les spectateurs trouveront ces conseils utiles pour améliorer leur relation avec la dieète et l'exercice.
Mindmap
Keywords
💡Mentalité
💡Macronutritifs
💡Alimentation
💡Exercice
💡Soutien
💡Cuisine maison
💡Bonheur
💡Écoute du corps
💡Podcast
💡GratITUDE
💡Santé intestinale
Highlights
L'auteur a perdu du poids et gagné en définition musculaire, mais souligne que les changements dans l'état d'esprit, les niveaux d'énergie, la peau claire et le bonheur sont les vrais changements positifs.
Il y a beaucoup plus dans la nourriture que les glucides, les lipides et les protéines, c'est-à-dire les macros.
Une approche basée uniquement sur les macros peut être simpliste et problématique, même avec une alimentation 'équilibrée'.
Il est recommandé d'auto-éduquer sur la nutrition à travers des livres, des podcasts, des conférences TED et des vidéos YouTube d'experts.
L'auteur mentionne Michael Greger et son livre 'How Not to Diet' comme source d'inspiration pour un changement de mentalité.
Le livre 'Gut' est recommandé pour comprendre l'importance de la santé de l'intestin et son impact sur la vie.
Le podcast 'Deliciously Ella' est cité pour ses invités experts diversifiés sur la nutrition, l'exercice et la santé mentale.
Il n'y a pas d'approche d'exercice unifiée; il est important de trouver ce qui est plaisable et durable.
L'auteur a expérimenté différentes activités physiques pendant la pandémie, ce qui a changé sa perspective sur l'exercice.
Les substituts de nourriture, comme les pâtes à base de pois ou le pain de seigle, sont préférables aux versions 'allégées'.
Les produits étiquetés 'faible en gras' ou 'sucré' peuvent contenir des additifs nocifs.
L'auteur a réduit la fréquence des courses de livraisons en apprenant à cuisiner des repas sains et délicieux.
Les livres de recettes de Deliciously Ella et son application ont aidé l'auteur à améliorer ses compétences culinaires.
Cuisiner chez soi permet de mieux contrôler les ingrédients et d'atteindre des objectifs de santé plus facilement.
L'auteur insiste sur l'importance de la gratitude envers le corps et de l'écoute de ses signaux pour une santé durable.
Il est crucial d'écouter le corps et de ne pas ignorer ses signaux, comme la faim ou la lassitude, qui peuvent indiquer un déséquilibre.
Le changement de mentalité et la bienveillance envers le corps sont essentiels pour une relation saine avec l'alimentation et l'exercice.
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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