This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2020. For the original video go to: https://www.youtube.com/watch?v=U5Rqr2Vqftg
Bob: This sounds like quite a title, Brad. 11 Ways to Lose Weight Without Diet or Exercise. So, these are little tips that I’ve used in my life. If you look at some of our earlier videos, Brad and I, we were starting to get a little thick around the middle, Brad.
Brad: Yeah, it was embarrassing.
Bob: You go back about six, seven, eight years probably.
Brad: Well, you know, we weren’t in the obese range, but yeah.
Bob: No, but you can see the difference. Alright, so let’s get to it, Brad. I’ve been reading this book, Why We Sleep, by Matthew Walker, PhD. It’s just been fascinating. They cited many studies that support this, that you need to get an adequate amount of sleep. If you don’t get an adequate amount of sleep, they found out people that were sleep deprived ate three hundred more calories on average than those who were not. They just have more of a craving.
Brad: Without gaining weight?
Bob: No, they gained weight. What they’re saying is you need to get your sleep, so you don’t crave more calories and you’ll lose weight that way. With very few exceptions, most people need eight to eight and a half hours. If you think you’re one of those people that only needs four or five or six hours, you’re probably lying to yourself. It’s very rare, it’s something like one out of a thousand people are like that. Number two, and I think everyone knows this one, you know this one right, Brad? Don’t go to the grocery store hungry.
Brad: Oh, no kidding!
Bob: So, this has become one of my favorite sayings, “weight loss occurs at the dinner table, strengthening occurs at the gym, but the battle is won at the grocery store!” If you don’t bring it home, you can’t eat it. They also talk about at the grocery store, you’re supposed to stay on the outside aisles, that’s where the healthy food is. The processed food is on the insides.
Brad: I’ve got one to add here that I don’t think you have. One of my favorite sayings is, “Going out to eat is an expensive way to get fat.”
Bob: That’s a good one! Did you make that up?
Brad: Well, yeah! I don’t know, I didn’t hear anyone saying that before I did, but it’s true!
Bob: I like it.
Brad: You can’t go out to eat and get healthy lean food.
Bob: It’s harder.
Brad: I was out the other night and there was pizza, and they were eating nachos, and I was like, I couldn’t eat it. It was hard. Everyone else was having fun and I was like; I can’t eat any of this today.
Bob: I’ll give you credit Brad; you worked your way through it. Okay number three, this one, I didn’t really believe this, but then I’ve gone to dinner with some people that are overweight, and it’s just that you want to chew slowly, thoroughly and slow down in your eating. I didn’t know that I’m a slow eater. I didn’t realize it until I’m with people that, they’re like knocking pieces of pizza off like boom, boom, boom, boom, boom. I love these guys but they’re all overweight, it’s like geez, slow down a little bit. They’re knocking off three pieces of pizza in the time I took one. It’s a big deal, I think. I notice it when I see people who are overweight.
Brad: I’m going to think about that next time. I think I’m more of a faster eater.
Bob: Are you?
Brad: I think so.
Bob: This one, number four, I also found, I didn’t really pay attention to it in my life, but I had a bigger bowl for cereal. The bowl got broken, so I started using a smaller one. I was trying to find a bigger one and I was kind of upset. But I found out I ate less with the smaller bowl. You can fill a small bowl up to the top, it still wasn’t as much as half of the larger bowl.
Brad: I tried that with ice cream when I used to eat a lot of ice cream. I would just go get a second bowl.
Bob: (laughs) You can work your way around it unfortunately. Do you remember the Beverly Hillbillies?
Brad: Oh yes,
Bob: Jethro would take a bowl, if anybody remembers it, he’d get a bowl and he’d put the whole box of cereal in there and he’d eat it.
Brad: Jethro Bodine.
Bob: Alright, number five. This helps. Try to start your meal with a light salad. Obviously, it’s going to fill you up a little more and it’s going to be a healthy way to start off, so you won’t eat as much of the other stuff. When you go out to eat, what do they give you? They give you bread.
Brad: Yeah, right away.
Bob: What happens is, that’s not the best because there’s a lot of sugar or carbohydrates.
Brad: And then you smear some of that butter.
Bob: Yeah, butter on there. That’s the wrong thing you want to do. Number six, kind of the same reason, you should drink water before your meals. It’s going to fill you up a little more.
Brad: Not beer? No wine?
Bob: No, no.
Brad: Just wondering.
Bob: You get a little tipsy and then you really start eating. Number seven eliminate sugary drinks. They don’t fill you up and they actually make you want to eat more. The sugar kind of elicits that feeling in you that you need to eat more. Sugary drinks, if you’re still drinking them, I’m sorry but you need to stop. That’s just such empty calories. One of the easiest ways to lose weight, is just to stop them.
Brad: Well, I never was a big soda, pop drinker, but like on a Saturday morning, if I did a really hard work out, I figured, I deserve it. Boy, it used to really taste good. Not so much anymore. I don’t know if it’s because you read enough about how it damages your body physiologically, you don’t like it, or I’m just getting older. I don’t know.
Bob: Well, your taste buds change. When you start not taking so much sugar like that, your taste buds actually change. Number eight eat fiber rich foods; they’re going to make you feel fuller and feel fuller longer.
Brad: More full.
Bob: Number nine, serve yourself smaller portions. That kind of goes back to the small bowl and everything. Automatically at a restaurant, and I seen some people I know do this, they cut their portion in half and they take half home. Then they have a meal for later.
Brad: Do you ever do it like you buy one and you give your wife half?
Bob: That’s a good idea too.
Brad: Some restaurants charge you for the plate, and that’s fine.
Bob: Do they really? That’s not a bad idea.
Brad: Well, they always give you too much. At least at our age.
Bob: That’s a good point. Number ten, this one I’m guilty of and I don’t know if I’m going to stop doing it. You’re supposed to try not to eat with electronic distractions. People are playing computer games or watching TV tend to eat more. They’re not really paying attention.
Brad: Sure, they just keep shoveling it in.
Bob: I’m sorry, that’s me, I’m watching TV and I’m reading usually at the same time.
Brad: Oh Bob, why, Bob?
Bob: Probably doing my taxes and working on the computer all while I’m eating. Number eleven, this one, my wife makes sure we do this one. Store unhealthy foods out of site. So, like if we’re having a party. We’re going to be having a Super Bowl party and we buy chips ahead of time. She will crave those chips. She doesn’t crave sweets at all, but she craves chips. So she makes me put them in the car sometimes. They can’t be anywhere in the house, she’ll find them.
Brad: This weekend, I got into the dark chocolate chips. Because my wife opened them, I saw it from a distance. She put them away and I got to them.
Bob: You’ll be on a car trip and you’ll be like, “close up the chips, that’s enough, I’m not going to eat anymore,” and then you put them in the back. Linda used to always say to our kids, "do not give it to us no matter what." And then she’ll be like, “Give it to me!” Poor kids would be afraid and give them to her. You have to deal with the psychologically imbalanced people that we are.
Brad: I hope your wife doesn’t see this portion.
Bob: I hope she doesn’t too. It’s just my luck that she’ll see it. Alright, thanks everybody.
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