Habits and Hustle - Episode 426: Liron Kayvan: The Top 5 Ways to Lose the Last 5 Lbs

Episode Date: February 21, 2025

Are you struggling to shed those last few stubborn pounds? You're not alone. In this quick Fitness Friday episode on the Habits and Hustle podcast, I sit down with my friend Liron to share our top tips for finally breaking through that weight loss plateau. We discuss the power of tracking everything you eat. As the saying goes, "calories in, calories out" - and keeping a close eye on your nutrition is key to reaching your goals. But that's just one piece of the puzzle. To discover the other essential strategies for losing those last 5 pounds - from the ideal breakfast to the perfect time of day to exercise - tune in to the full episode.  Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What we discuss:  Tracking everything you eat (calories in vs. calories out) Watching your portions Not eating too little to avoid overeating later Eating protein-rich breakfast for better satiation Getting enough sleep to regulate hormones and appetite Walking daily, aiming for 10,000 steps Focusing on nutrient-dense foods Considering intermittent fasting or shifting calories to earlier in the day Sipping on nutrient-dense, low-calorie bone broth to feel full Exercising first thing in the morning for a positive chain reaction Thank you to our sponsor: AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE Therasage: Head over to therasage.com and use code Be Bold for 15% off  TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase. Timeline Nutrition: Get 10% off your first order at timeline.com/cohen Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.  To learn more about Liron Kayvan:  Website: https://www.beyondfitnessla.com/  Instagram: @beyondfitnessla Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it! Hey friends, you're listening to Fitness Friday on the Habits and Hustle podcast where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. Before we dive into today's episode, I want to thank our sponsor, Momentous. When your goal is healthspan, living better and longer, there are very few non-negotiables. One of them, quality.

And when it comes to supplements designed for high performers, nobody does it better than Momentus. Momentus goes all in on NSF certification, which means every single batch is tested for heavy metals, harmful additives, and label accuracy. And that's why they're trusted by all 32 NFL teams and top collegiate sports dietitians across the country. Here's the thing, they don't sell every supplement under the sun because they believe in nailing the basics with rock solid consistency and those basics are protein and creatine. Momentous sources create pure. the purest form of creatine

monohydrate available, an absolute must for both men and women who want peak physical and cognitive performance. So if you're serious about leveling up, go to livemomentous.com and use code GEN for 20% off. Just act now. Start today. Jen for 20% off. Live momentous.com. Hi, everyone. Welcome to another Fitness Friday with my friend, Lee Rohn. Thank you for being here, Lee Rohn. Thank you. This is going gonna be a really speedy, fast episode on five pounds, because how often do people say to themselves, if I can just lose five pounds, the last five pounds.

So we wanna sit here and do a really quick episode on the five top ways that will help you lose that last five pounds. Yes. Ready? Yes. Okay. My first top tip is tracking everything you eat because it's calories in versus calories out.

As much as people don't want to believe this controversy, it really is about nutrition, right? Like nutrition is going to be the 80, 80-20 rule. You can work out all day, but if you're not, if you're not watching what you're intaking, you know, in the kitchen, you're going to be in trouble. So really track everything you're eating so you know how much it is. It's very different than eyeballing. And that is a very big thing that can make, can move the needle a lot. And you do your five and I do my five. thing that can make, can move the needle a lot.

And you do your five and I do my five. Oh, okay. We can do that. Okay. The other thing I think is really important is portions. Again, it's kind of in the same vein as, as in the nutrition vein, which is watching your proportions, tracking what you're eating. The third thing is really not eating too little. I think eating too little is where a lot of people make mistakes because they actually

end up eating more later on because your willpower and your discipline ends up flailing when you get really hungry and when your body is like deficient in nutrients. So if you are somebody who thinks that if you eat less, that's gonna actually help you lose weight in the long term, in the long run that actually works against you. Eating foods that are highly dense in nutrients though, like I'm saying like for breakfast, for example,

I'm not a believer in skipping breakfast. So for me, one of the ways that when I need to kind of like reign it in, I always eat breakfast, but I eat protein for breakfast. And that protein, that protein first thing in the morning really helps me with my satiation throughout the day. When I'm not eating protein first thing in the morning, almost always I end up eating way more calories, way more bad stuff down the road because I'm starving. So that little thing, wait, am I finished yet?

That little thing of eating protein first thing really helps me out. So I eat eggs, I'll have a protein shake if I'm on the go. Makes a big difference. And then one more thing. Am I allowed to? Yeah, four or five. Yeah. I've got one more. It's your show. Sleep.

Sleep to me is a game changer. That's a bloody good one. For so many reasons. It regulates my hormones, regulates your hormones, not just my hormones. It regulates hormones. That's a big one. It also helps me with how much I consume again, food wise throughout the day. That's a fact. Right? When I don't sleep properly, without question, I'll eat way more bad shit for myself and more food, right? Because my inhibitions are less, I'm crankier, I need that, I need that sugar, I need that savory. So I'll eat things that are just naturally not as good for me.

Makes a big difference. So those five? That's fine. Okay. Those are my five. Yeah. You go. Okay. One, walk. Oh, that's a good one too. Yeah, that's a good one. Well, how long? Give me some more details.

At least half an hour a day, 10,000 steps a day. Oh, I thought that 10,000 steps was kind of arbitrary, but I do believe- People don't do it. Again, it really depends where someone's coming from, but I'm gonna make it super general. Yeah. Okay, okay. You should just make sure that that's part of your plan.

Yeah. It's walking, like actively. Love that, yeah. Not just relying like, oh yeah, I'm sure I'm walking. Like track it and- Right. Two, protein, at least one gram per pound of body weight protein. Three, I would say water, but that actually technically can, you won't lose, you'll lose fat,

but you won't necessarily lose weight because you'll increase your water. So I'm not gonna say water. That's a good one though too. Dang, I took it. It's always the basics. Yeah, it's all the basics, but yeah. Three, focus on nutrient density.

Every single thing you put in your mouth has to have like purpose and it has to be like feeding your body and your system and part of that is like colors, making sure you're very, very colorful. Shit, I'm running out. I'm at three. Sleep, I'm going to steal yours. I wouldn't have said it unless you did. So I have the advantage of going second. Okay, yeah, yeah, yeah. That 100% I'm going to steal yours. I wouldn't have said it unless you did. See, it's so fair. So I have the advantage of going second.

Okay, yeah, yeah, yeah. That 100% I'm stealing. So I'm stealing, I'm going to have six, which is I'm adding walking to mine. Yeah, okay. Walking is a big one actually. That's a big one. Okay, go on. I'm going to add walking, but if you can add a weighted vest to that walk, it amps up the calories you burn, but it's great for your bone density, great for extra resistance.

There's so many added benefits. I love walking with a weighted vest. I also like you can multitask. I do a lot of my work calls while I'm walking. Super easy and good. Okay, go on. I think the last one is a kind of cross between two opposites. One is intermittent fasting and the other is making sure you have breakfast. I think you should have, get your calories in early in the day and have, so

basically they used to say, and I used to disagree with it, but I've come back around breakfast like a king, lunch like a prince, dinner like a pauper, shift your calories to earlier in the day. Not, not necessarily skipping dinner. And again, where, where you place those meals is up to you, but like don't tail end all your calories for the end of the day. Try to get them in earlier in the day and go to bed like light, like not stuffed. I love that.

Okay. By the way, I'm a big believer in that. Okay. By the way, I do, I, I'm a big believer in that. Like, you know, heavy load your, the earlier day with most of your calories and then light loaded at night. It's better for your digestion too, right? I agree. You know what I, I think is a great little tip that I kind of forgot when I have to lean out, a really good trick that I do is I sip on bone broth during the day. I love bone broth. Because it's super nutrient dense. It's super nutrient dense.

So I don't feel like... I made bone broth yesterday. I literally made it yesterday. Really? I love it. I always have some that I've made. There's always jars of it. My wife hates me, but like there's always jars of it around my house.

I have it every single day. See, I think it's amazing. It's so nutrient dense. It's so good for you. I would say you'll never get sick. You will never, if you're having bone broth on a daily, you will never get sick. COVID, schmovid, nothing will get you. And it feels you, it makes you, if you feel full.

So like I sometimes just, I sip on that during the day. Like I'll have like a couple of bowls of that. And it will, I'll eat less because of it, but yet I'm still having those nutrients that I think are so important. And I think it's been a really big game changer when I need to. That's kind of the nutrient density thing you talked about. That's what I'm saying. But that's something like that was, I'm going to add that on to my nutrient density. And that's for like almost no calories.

That's a very few calories bone broth. There's not a lot of calories in it, but it's so nutrient dense that it really fills you up for like, for free basically. Yeah. I mean, listen, I still need to eat actual food, but it definitely, it lessens the amount of food that I'm, I'll savage on. See someone like me, I should say, if you're someone who has a massive appetite like I do, and when you work out a lot, I have a massive appetite, I try to eat volume, right?

Like volume is really important to me. So what can I eat that has a lot of volume, like volume, that's like kind of voluminous, that is not going to crush me on the calories. Sounds like a good name for a supplement line actually. Right. But also give me the nutrients. So high on that nutrient dense, but has volume that fills me up so I don't go crazy. It's like the opposite of bread. You know, like opposite, like bread is so low nutrient. The reason why people get fat bread is it's so low in nutrients. It doesn't fill you up. It doesn't satiate you at all. And it's very high in calories with very low in nutrients, depending on the type

of bread is going to be less or more. But generally speaking, bread is going to be very low in nutrients, very high in calories and is not going to fill you up at all. I'm going to add one more tip, okay? I think this is really important. Okay, bonus. Try to exercise first thing in the morning and I'll tell you why. Not just because of like, just because of the exercise, because it sets you off. It puts you, you're setting yourself off or you, basically that first accomplishment that you did

will set you up for success the rest of the day. That's a chain reaction. So you have, yeah, so you have a big win. The first thing in the morning, let's say, you're more likely to stay on track and do things that will be good for you to get to your goal, then that's bad for you. So like, when I'm working out first in the morning, number one, it gets my mind bright. It gets my focus on.

It makes me more productive for the rest of the day. It energizes me and I'll make better decisions the rest of the day because I already had that big win and I don't want to ruin it so to speak. So exercising as close to the beginning of the day as possible. So important. Yeah, agreed. All right guys, that's it for today.

I think that was a quick episode. If you guys have any other amazing tips, let us know and we will. I love to see people's, their top five. I know. I love to see them. What are your top five? Yeah. All right guys. Have a good one.