HOW I LOST FAT, TONED UP & CHANGED MY MINDSET | 5 TIPS

Summary

In 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

00:00

🌱 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.

05:00

🏋️‍♀️ 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.

10:00

🍝 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.

Keywords

💡Mindset

Mindset refers to a set of attitudes and beliefs that shape an individual's approach to life and challenges. In the video, the speaker emphasizes that a change in mindset was a significant factor in their transformation, affecting their energy levels, skin clarity, and happiness. It is a core theme as it underpins the speaker's journey towards a healthier lifestyle and is mentioned as the 'real glow up'.

💡Macros

Macros, short for macronutrients, are nutrients that the body needs in relatively large amounts, including carbohydrates, fats, and proteins. The script discusses the limitations of focusing solely on macros for diet planning, stating that it can lead to an overemphasis on quantity over quality. The speaker suggests that a more holistic approach to nutrition is necessary for true health.

💡Plant-Based Diet

A plant-based diet is a way of eating that emphasizes foods derived from plants, including vegetables, grains, nuts, seeds, legumes, and fruits, while limiting or excluding animal products. The video mentions Michael Greger's book, which advocates for a plant-based diet, suggesting it as a healthier and more sustainable option.

💡Exercise

Exercise in the video is discussed as an essential part of a healthy lifestyle but with the caveat that there is no one-size-fits-all approach. The speaker shares their personal journey from a strict gym routine to a more varied and enjoyable exercise regimen, emphasizing the importance of finding sustainable and enjoyable forms of physical activity.

💡Sustainability

Sustainability in the context of the video refers to the ability to maintain a certain lifestyle or routine over the long term without burnout or resentment. The speaker advocates for sustainable eating and exercise habits, suggesting that they are more effective for long-term health and well-being than extreme or short-term measures.

💡Substitutes

Substitutes in the video are alternatives to traditional food items that are perceived as healthier, such as lentil pasta instead of white pasta. The speaker advises against 'diet' or 'low-fat' products, which often contain artificial additives, and instead recommends natural substitutes that are nutritionally superior.

💡Home-Cooked Meals

Home-cooked meals are emphasized in the video as a healthier alternative to eating out or consuming processed foods. The speaker shares their journey from frequent takeout orders to learning to cook, which has allowed them to better control the ingredients in their food and align their diet with their health goals.

💡Nutrition

Nutrition is the process of providing or obtaining the necessary nutrients for health and growth. The video script stresses the importance of educating oneself about nutrition, moving beyond just macronutrients to understanding the impact of food on overall health and well-being.

💡Gratitude

Gratitude in the video is presented as a powerful motivator for the speaker's approach to health. It is the appreciation for the body's capabilities and functions that drives the speaker to eat healthily and exercise, rather than focusing on external appearances or temporary goals.

💡Mental Well-being

Mental well-being is the state of maintaining a positive mental and emotional state. The speaker highlights the importance of mental health in achieving overall health, suggesting that a positive mindset and self-appreciation are crucial for sustainable lifestyle changes.

💡Body Positivity

Body positivity is a movement that encourages individuals to have a more accepting and respectful view of their bodies. The video concludes with a call to appreciate the body for its functionality and health, rather than solely for its appearance, which is a central message in promoting a healthy relationship with diet and exercise.

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