Here is the complete transcript of the podcast
Welcome back. Happy Monday morning to you. Start a new week, a new day. Today on the podcast, I want to address a question that has become a debate. In fact, I have been talking about hypnosis and weight loss for a while on this podcast. Recently, I was just a couple of weeks ago, I believe I was talking about the role of hypnosis and weight loss and how it can be used and all that. So I have gotten some questions. So thank you, when I get questions, it means you’re listening. So it gives me hope that gives me the motivation to come back and do more. I was going back and forth with a bunch of people on email. So I thought I would expand on it a bit. And take hypnosis out of the discussion completely, and simplify this whole process. Now, if you look at weight loss and fitness in general, there is a lot going on. I don’t know how many billions of dollars of an industry, it is so many products, so many programs, and so much going on within the weight loss space.
But question is when you say weight loss in just a few words, then people think, you know, he’s oversimplifying this. And when you share a lot about weight loss, then they’re like they’re lost, they have no idea because already, they are overwhelmed with everything that they did. And now they have to deal with some more information. So it’s difficult for me or for anyone to kind of give a lot of information at the same time, simplify it, it’s very hard. So what I’m going to do as a part of today’s podcast episode is kind of share my strategy, like what I do to stay fit. And I don’t do a lot. And sometimes people so you have the genetics, and all that you have a very good metabolism and all that your lean all that. So I get it. But I do have some other issues also, such as I do gain weight quickly, I do lose weight quickly, but I do gain quickly. And when I gain I gain in my belly. So that’s all genetics, again, it’s run some in some families, it runs that way. For most families, it runs that way. Sometimes when you try to lose weight, you lose weight, very late in your belly. And that’s, that’s who I am. That’s what my family is. So there’s no way to answer a question on weight loss and fitness in a way that’s going to appeal to everyone, every listener, it’s very hard. But I’m going to address it from my standpoint of the thing that I do and how I do it. And I simplified this to three steps. And I want to share these three steps with you. So first and foremost, I eat six times a day, when I was working out I was getting ready to I was training literally training to go to Everest, I was working out six times, I was eating six times a day. So diet is six times a day, small meals six times a day.
Now before I go and give all the details on this, I call it a three-by-three formula. That’s what I call it now because I’m practicing it right now with this as I speak. And there are three things that you have to do on a daily basis. And you can multiply each one of them. You can do it like literally three times a day, three things you have to do three, three times a day at the minimum, but then you can do more. So let’s talk about the first one of the said already, which is the diet. I eat six times a day. So can I eat three times a day? Yes, they can also eat six times a day. So I’ve gone twice and have ducked out each time I eat 300 calories worth of food. And the reason why I do that is that at the end of my sixth meal, all six meals together come to about 1800 calories is my sustain. So that’s my bass line, maintenance calories.
So those calories I need to maintain myself. Now the reason why I would like to maintain myself is that anything beyond 1800 calories for me based on what I’m trying to do, adds weight. So every time you take in calories, you’re adding weight and you have to burn those calories. So just to give you an idea, if you go run on a treadmill for about at the speed of six miles an hour and you do that for 30 minutes, you will end up burning about 300 calories. Now those 300 calories will take you 30 minutes a lot of pressure on the body and you will dessert a lot better than those 300 calories can be replaced with three pieces, three slices of bread. You’re now 300 calories into your body. So as you see, calorie intake is critical, you know, you got to really, really manage it. And that is why I’ve said this multiple times here on this podcast. That good body is built in the kitchen, not in the gym, which most people think is the gym. It’s not.
Most people go work out and spend a lot of time working out and all but the reality is, you know, everything happens in the kitchen, everything happens the way. So this is a behavior thing. And less of science, less of builds less of habits, of course, habits, but more, it’s just the way that you behave. And of course, habits, good habits, behavior implies good habits, good behavior implies good habits. So I eat six times because I want 1800 calories, I distribute those calories throughout the day, such that my blood sugar levels do not spike. That’s an important part. So people become hungry, and people don’t feel hungry, based on the sugar levels in the body. And there are many other side effects when you drop sugar in the body, which is you become irritated, you could become angry, and. So, spreading 300 calories, I measure every calorie that I take. And I’ve gotten to a point where I don’t measure anymore because I really know every time I fill a cup, you know I can look at the quantity of rice, I can see how many calories cities, I can look at the number of lentils, I can say what kind of you know how many calories are there. So I have a very pictorial understanding of how calories work now because I’ve been doing it for a while I haven’t measured, but I have an analog measure. And I never upgraded to a digital measure. So if you want to measure your calories, all you have to do is three things you go by, you go to a place like Bed, Bath and Beyond. I don’t think they are open anymore. I think they close down. You can go to Walmart, you can go to Costco, I don’t think Costco but maybe Amazon or someplace, and you can order measuring cups, and measuring spoons. And then a scale you need three things, measuring cups, measuring spoons, and a scale. A scale could be digital, awkward be analog, so having an analog one never graduate to digital, but I should. So now I’m able to measure the calories.
Now, how do I measure these calories? And how do I know one cup of rice is 60 calories or whatever? All you need to do is look up your download app called My Fitness Pal. And my fitness pal has all the details on how you know all the measures of you know every all you have to do is put in the quantity of the liquid or the weight of the food. And it tells you all the details in terms of calories and all that, okay gives you all the all of that. Now, the second so this is six times I just eat six I measure I eat. Then the second part, the second step, and the three-step process are I walk 3000 steps. Minimum, I’d say 3000 steps. And in 3000 steps is because I want to burn a lot of calories understand I take in 1800 calories. In fact, I take that back I take in more than 1800 calories my maintenance calories are about 2000 1800 is the bare minimum I just put in 200 more just in case. So 2000 calories is where I am and I won’t because I’m losing weight.
I try to burn more than what I’m taking in at this point in time. So I’m shooting for about 3000 calories burned a day today as I’m speaking. Now, I don’t suggest you do that right away. But I try to walk about 3000 steps a day to burn those calories. Now, 3000 steps is not a lot, and take about an hour to walk 3000 steps. And I suggest that you go three times up somewhere around 10,000 steps a day really if you want to really burn now. That is who again I’m suggesting not to you to myself because I keep going I’m not a fitness expert to tell you you know I understand fitness but I’m not an expert. I’m not certified or any of that stuff so so 10,000 steps is what I walk today, but my bare minimum is 3000 If I’m starting today then I will do 3000 But I’ve gotten a lot of momentum, a lot of agility already so 10,000 is I’m very cool about it and I take three hours to walk back. Now walking is proven to generate better calories and a better burn as compared to running because you run you become tired you eat when eat Then you’re putting back the skeleton into the bloodstream. So it doesn’t work as it’s supposed to and got to be extremely mentally strong so as not to put in calories. Once you are done with a full body exercise where you’re really, really burnt a lot of calories and you’re exhausted, it’s very difficult to contain the hunger at the time. So 3000 steps to 10,000 steps. In the third step, as I already told you, the goal is to hit 3000 calories, now I don’t hit 3000 calories right away, just to let you know, 3000 calories come from active and static.
So active means that I’m really going, you know, doing exercise in the gym, and all that. So for, let’s say, walking right now 3000, so about 1000 calories, I want to burn, walking, running, whatever, all that on the gym, and then the rest 2000 calories come from me being static. Now static in the sense, just doing the basic things like I’m driving around, and you know, just doing the day-to-day chores. Let’s talk about the diet for a second before, before I wrap this up. Today, the way I stand with my night, you know, 2000 calorie maintenance diet, I take in about 165 280 grams of protein every day. And these 180 grams of protein are divided across six meals. Now, it’s hard. And if you’re a vegetarian, you have to take that protein that amounts to a lot of calories. So you got to be extremely careful how you take it in, you are a nonvegetarian, yes, you can eat a lot more protein with lot fewer calories. So it’s, it’s okay, it’s going to work out. But then for vegetarians, it’s difficult. So there are different recipes available and all that maybe I’ll come back and talk about that later on in a different podcast episode. And then I take in about maybe 200 to 300 grams of carbs, and maybe about 50 to 55 grams of fat. So those are the macros. So there are macro calculators available on the internet, you search for your new lookup macro calculator, you put in your age you put in your activity level, whether you are moderate, whether you’re active, there are super active, you can choose, you can kind of put in all that information, and it calculates the macros that you need as a part of your diet and tells you how many, you know right now I’m burning about two pounds a week, like losing two pounds a week. But I’m also gaining too because I’m losing fat and gaining protein. So protein is important protein intake. Protein is what helps you burn more calories while you’re stuck.
So this is my plan. And some people as a part of my communication with them, over the last few days, asked me about what’s your plan. And how do you do it? And I’ve been telling people what I was doing by email. And I thought it makes sense to discuss this as a part of a podcast episode and hence, I’m here talking about it. And I think this podcast episode will also generate some more questions. If it does. Let me know email me text me, you know, you have all the numbers. The best way is to is where text 888-818-0404 That’s the number text me and let me know and I’m going to respond to you. And that’s all that’s the three-step plan for weight loss. So give it a try. Bring it in, and become serious. And then let me know how it worked out for you give it maybe two weeks, three weeks before you judge anything. Okay, that’s all for now, and I’ll catch up with you, Manana, stay tuned.