Welcome to the fit, healthy, and happy podcast where we help you become fitter, healthier, and

happier humans. As always, I'm your coach and host here with his co-host and co-coach and I'm

KG and I'm in the house. Coming at you with an awesome episode today. You're in for a treat. You

clicked the right episode because we have 12 incredible tips 12 foods that are going to help you

lose fat for good so they're going to say whoa what like foods are going to help me lose fat

and you know this is where a lot of people think this they see influencer posts a really good

meal and they think if I eat that meal I'm going to look like them the end of the day we do

need to remember the nutritional hierarchy that is the key here so if you think of a pyramid of importance of nutrition, first important factor is calories. Calories in, calories out is rock solid. There are very few exceptions to this rule, and it's not even worth getting into them because they're so rare. But very often, you know, as long as we're consuming less than we're burning, we will lose weight. If we're consuming less than we're burning we will lose weight

for consuming more than we're burning we will gain weight and if we're a pretty net neutral

our weight will stay relatively the same and that is maintenance now there's factors past that

that do matter obviously next up is you know how much protein you're getting that's nutrient

it's going to help you with a lot of things energy maintaining lean muscle adding lean muscle just doing a lot in terms of satiety as well so that is the

next biggest thing then we can kind of get into you know the breakdown of the carbs and fats the specific

foods you eat all these different things but where this episode's good is it's a little bit more

of a macro hack right so we're helping you find ways where you can kind of intelligently work in little things that are actually going to be very filling they're going to be very low on calories they're going to help you you know with the psychology of it they're going to help you experience more satiety these are just 12 little hacks that we've definitely implemented and for those of you that are dieting you're in a deficit you're going to be very thankful for these because these are absolutely awesome things that you can work into your diet that are a lot of fun and that are great subs. So I just want to go ahead and start with that. Anything to say Kyle before we jump into it? Yeah. Just like if you're more satiated and you're making these small different decisions, like even for me, if I'm dieting and I'm on, let's say, 2100 calories versus a typical 28 to 3,000 and you make these different changes, you don't change anything else, but you just sub these things out. It can make such a big difference. So it can definitely help you lose weight, become more full, you know, just eat, consume less food, which is going to be incredible. And we're super excited to be sharing these with you today.

Absolutely.

All right.

So the first one is utilizing popcorn in your diet. So if you don't know, not all popcorn is the same. Popcorn, you know, it's pop kernels. They can either be popped, you know, with butter and salt. And if we're going to the movie theater, a lot of butter and salt. You know, a lot of people are really shocked to know that that popcorn.

You get at the movie theater is about a thousand calories.

You know, because you're like, what?

But it's so light.

Like there's no way. It makes no sense. You know, that's one that always shocks people. Same with chicken wings. you know, when people find out like a wing is like 100 calories, they're like, I do not

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