The Fat Dad Podcast

Join JB as he discusses the effects being fat have on everyday life Fatdad podcast available on Itunes and Podbean and Stitcher www.fatdadblog.co.uk Twitter @fatdadpod Pinterest fatdadpod Instagram fatdadpod Facebook The Fat Dad Podcast Youtube Fat Dad Vlogs email fatdadblog@outlook.com #weightlossjourney #fatdadpod #makethatchange

Show notes JB lists his 5 weightloss milestones Fatdad podcast available on Itunes and Podbean and Stitcher www.fatdadblog.co.uk Twitter @fatdadpod Pinterest fatdadpod Instagram fatdadpod Facebook The Fat Dad Podcast Youtube Fat Dad Vlogs email fatdadblog@outlook.com #weightlossjourney #fatdadpod #makethatchange

Show notes JB Reviews his 2 weeks on Keto Fatdad podcast available on Itunes and Podbean and Stitcher www.fatdadblog.co.uk Twitter @fatdadpod Pinterest fatdadpod Instagram fatdadpod Facebook The Fat Dad Podcast Youtube Fat Dad Vlogs email fatdadblog@outlook.com #weightlossjourney #fatdadpod #makethatchange OBESE to BEAST Tdee Calculator  

Show notes   join JB as he discusses Tabata training technique, Interviews Kung fu master Will and lists 5 healthy takeaway options Fatdad podcast available on Itunes and Podbean and Stitcher www.fatdadblog.co.uk Twitter @fatdadpod Pinterest fatdadpod Instagram fatdadpod Facebook The Fat Dad Podcast Youtube Fat Dad Vlogs email fatdadblog@outlook.com #weightlossjourney #fatdadpod #makethatchange

Join JB as he weighs in following the week from hell on the stone in a week diet www.fatdadblog.co.uk Twitter @fatdadpod Pinterest fatdadpod Instagram fatdadpod Facebook The Fat Dad Podcast Youtube Fat Dad Vlogs email fatdadblog@outlook.com #weightlossjourney #fatdadpod #makethatchange

Show notes -EPISODE 3 the Weigh In,     Join JB as he weighs in prior to taking on the stone in a week diet Fatdad podcast available on Itunes, Podbean, Stitcher and Spotify www.fatdadblog.co.uk Twitter @fatdadpod Pinterest fatdadpod Instagram fatdadpod Facebook The Fat Dad Podcast Youtube Fat Dad Vlogs email fatdadblog@outlook.com #weightlossjourney #fatdadpod #makethatchange  

Hope ya’ll  ready for the next episode   Show notes   Episode 2 - 5 Easy wins   1 Drink more water https://www.active.com/fitness/articles/15-easy-ways-to-speed-up-your-metabolism   German researchers found that drinking six cups of cold water a day (that's 48 oz.) can raise resting metabolism by about 50 calories daily—enough to shed five pounds in a year. The increase may come from the work it takes to heat the water to body temperature.   https://amzn.to/2HA0nAB   *********************************************************************************************************   2 Less fizzy drinks   https://www.builtlean.com/2011/09/22/facts-about-coke-1-can-of-coke-per-day-30lb-of-sugar-per-year/   2 x cans of coke a day   Calories = 90,800 (28.4lb of fat) Grams of Sugar = 28,800 Teaspoons of Sugar = 7,020   https://www.telegraph.co.uk/science/2017/01/03/diet-drinks-not-healthy-could-trigger-weight-gain-say-researchers/   A review of dozens of studies dating back 30 years found that there is no solid evidence that sugar-free alternatives prevent weight gain, type 2 diabetes or help maintain a healthy Body Mass Index. (BMI)   Although artificially-sweetened beverages contain fewer calories than sugary versions, researchers say they still trigger sweet receptors in the brain, which may make people crave food. Coupled with the fact that most people view diet drinks as healthier, it could lead to over-consumption, the researchers argue.   *********************************************************************************************************   3 More exercise - Walk 10000 steps a day   https://www.verywellfit.com/10000-steps-per-day-fitness-weight-loss-3435744 Burning Enough Calories for Weight Loss With 10,000 Steps Most weight loss programs recommend burning 200 to 300 calories per day in moderate to vigorous exercise. If you walk 10,000 steps per day with 3,000 of those steps at a brisk walking to jogging pace, you should be burning enough calories. 10,000 275 330 380 435 490 545 600 685 750 820   https://www.verywellfit.com/are-you-walking-in-the-fat-burning-zone-3436869 Couch to 5K Runner ********************************************************************************************************* 4  Smaller portions   https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-weight-loss-plan/   many of us no longer know what makes a normal portion – a problem known as portion distortion. Regain some portion control with these six simple tips: • Eat with s8 maller plates and bowls. You’ll have a smaller portion and still feel satisfied. • Aim for two portions of veg on your plate. This helps to cover your plate with low-calorie filling food, leaving less room for higher-calorie ingredients.   Use the eatwell plate to help you get the balance right. Go to nhs.uk/eatwell-plate. • Correct portion plates  https://amzn.to/2WoOtN1 ********************************************************************************************************* 5 -Less bread   One slice of wheat bread contains roughly 80 calories, according the U.S. Department of Agriculture's National Nutrient Database. If you normally eat two slices of bread per day and quit eating bread without substituting something in its place, you would save 160 calories per day. A reduction of 3,500 calories equals 1 pound loss of body weight. So, over the course of a month, you'd reduce calories by 4,800 and lose roughly 1.4 pounds from cutting out two slices of bread. If you eat other foods in place of the bread you cut out, your calorie savings will not be as significant. https://livehealthy.chron.com/quitting-bread-reduce-weight-6389.html

FAT DAD PODCAST www.fatdadblog.co.uk Finally our 1st episode is recorded. JB begins his weightloss journey with his wife and 2 kids