What is going on, everyone? Welcome to another episode of the fit, healthy, and most of all happy

podcast. I'm your coach and host Josh here with his co-host and co-coach KG and I'm in the house.

And recently we filmed an episode on kind of nutrition and tips for weight loss, fat loss,

if you will. And whenever our friends listen to them, he's like, hey, it was a great episode.

But I want some tangible tips. Like what are things I can do that are immediately going to make the difference? And we're like, okay. So Kyle hit the, you know, the drawing board. You know, the previous episode was eight elite nutrition tips to get lean on the go. Today we're coming at you with eight must do nutrition habits. Okay, so these are things to tie everything together

that you need to do day and day out. And, you know, something to keep on your mind that if you

implement these, you will see results. You will get lean and you will be healthier. So we're not

going to waste any more time. We're going to jump right into it with Numero Uno, which is actually

to start eating from home more. So reason for this, when we eat out, everything is engineered for it to be as tasty as possible. They want your business. They want you to keep coming back and there's a reason for that. And when we eat out, we lose a lot of control, right? It's much harder to control the portions. I try and use tips and tricks when I can because I do enjoy eating

out. So I'll say, hey, could I just get one scoop of rice or at subway? Like, could I get one

line of sauce? Like tips like that. You can kind of control it, especially in restaurants where you're

actually going down a line as they prepare it. So some of my favorite foods are breedables,

bretos, shwormas, subs, you know, sandwiches. These are all things they do do it just like this, which can be pretty beneficial. So that is one good little tip. But most of the time, you know, you're going to be a restaurant, it's going to be ordering takeout from various places. And there is nutritional, you know, like a lot of the time they will have labeling on a lot of places now. But it's very often less, right? It's way easier for that chef. You know, if you ever see Gordon Ramsey,

you know, there always... lot of time they will have labeling on a lot of places now. But it's very often less, right? It's way

easier for that chef. You know, if you ever see Gordon Ramsey, you know, there always get more salt, more butter, more oil. You got to taste it, right? And unfortunately, you know, butter and oil at least, those come with calories, right? And it does add up. So when I eat out, I do like to overlog a little bit, but I find a lot of people log everything. Let's say they're hitting their calories,

but they're not losing weight. I'll look at their My Fitness piling on. When I eat out, I do like to over log a little bit, but I find a lot of people log everything.

Let's say they're hitting their calories, but they're not losing weight. I'll look at their My Fitness pile and I'll notice they're eating out constantly, right? And there is a good chance, you know, you are consuming 20 to 40 to 50% more calories. So when you want to be in a deficit, you want to have a little bit more control and a little bit more understanding and that's where

actually eating at home you know kind of having foods you prepare things you can measure in way especially when we are talking about the delicate balance of being in a deficit it is going to benefit you a lot more it's also going to be more nutritious it's going to be more filling and it's just going to help you kind of connect those dots but for those of you asking like when you do eat out what eat out, what are some of your favorites? Like I said, you know, I really like a Chipole. You know, I like sub-sandwich places, you know, smoothie places can be pretty good. You know, Greek food. Like, you got to kind kind of look into what fits your macros. And a lot of time, too, it's what you order. Like even swarm a lot of people. So how do you make sure I'm a fit? Like you know for us we won't get a lot of the sauces we'll just kind of stick to the vegetables the meat and the pita like you know you kind of got to control these different things sometimes even double meat but that's why doing it from home is always going to be your best bet yeah 100% you know and just um yeah josh absolutely nailed that one so i'm going to jump right into the next one actually which is just simply eating more

whole foods right so essentially what a whole food is is just you know something that's either you know

not processed or just processed or just processed um so if you think about it these are things like

whole grains legumes you know fresh fruits vegetables stuff like that and like you know a lot of times

people kind of get confused like there's a bit of confusion within like you know food and eating where some people say like oh you know I can only eat clean and then there's arguments like what is clean actually mean but essentially like for me personally it's just things that are just actually like you know kind of without like a million different ingredients so that's kind of like one of the easiest ways to think about it so you know think foods that like have labels that don't have like things that you can't pronounce right a million different ingredients. So that's kind of like one of the easiest ways to think about it. So, you know, think foods that like have labels that don't have like things that you can't pronounce, right? A million different things on it. And once again, I'm not saying that I'm never going to have these things, but I'm saying to make these small changes to start to make healthier decisions, to start to feel better day to day, to start to keep your calories down. You know, even just when it comes to grocery shopping, one of the easiest hacks is to shop the perimeter.

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