Episode 426: Liron Kayvan: The Top 5 Ways to Lose the Last 5 Lbs

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: Therasage: Head over to therasage.com http://therasage.com/ and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com http://truniagen.com/ and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www http://www/.magicmind.com http://magicmind.com//jen and use code Jen at checkout. Air Doctor: Go to airdoctorpro.com http://airdoctorpro.com/ and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here https://bio.me/?utm_source=Jennifer, code Jennifer20 for 20% off. Momentous: Shop this link https://www.livemomentous.com/?srsltid=AfmBOorDUIZz3psr1Qsq_n1yE8_6JTq_QUFabOO9lH65HDEXCIoJOPLj and use code Jen for 20% off To learn more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnessla https://www.threads.net/@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

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:01Speaker 00

  Hi guys, this is Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:07Jen Cohen?

  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.

• 0:30Jen Cohen?

  Before we dive into today's episode, I want to thank our sponsor Momentous. When your goal is health span, 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 Momentous. 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,

• 1:12Jen Cohen?

  because they believe in nailing the basics with rock solid consistency, and those basics are protein and creatine. Momentus sources Creapure, 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. GEN for 20% off. livemomentous.com.

• 1:55Jen Cohen?

  Hi everyone. Welcome to another Fitness Friday with my friend Liron. Thank you for being here, Liron.

• 2:00Speaker 02

  Thank you.

• 2:01Jen Cohen?

  This is 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.

• 2:25Speaker 02

  Yes.

• 2:26Jen Cohen?

  Ready?

• 2:26Speaker 02

  Yes.

• 2:27Jen Cohen?

  Okay. My first top tip is tracking everything you eat. Because it's calories in versus calories out. As much as people don't wanna believe this controversy, it really is about nutrition, right? Like nutrition is gonna 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 gonna 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.

• 3:03Speaker 02

  Could you do your five and I do my five?

• 3:05Jen Cohen?

  Oh, okay, we could do that, okay. The, the other thing I think is really important is portions. Again, it's, it's kind of in the same vein as, as in the nutrition vein, which is watching your portions, 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,

• 3:50Jen Cohen?

  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 rein 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, way more calories, way more bad stuff down the road because I'm starving. So that little thing, wait, am I finished yet?

• 4:33Jen Cohen?

  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?

• 4:46Speaker 02

  Four or five, yeah.

• 4:46Jen Cohen?

  I've got one more.

• 4:47Speaker 02

  Sure, sure.

• 4:47Jen Cohen?

  Sleep. Sleep to me is a game changer.

• 4:52Speaker 02

  Bloody good one, yeah.

• 4:54Jen Cohen?

  For so many reasons, it regulates my hormones, regulates your horm- 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.

• 5:09Speaker 02

  That's a fact.

• 5:10Jen Cohen?

  Right? When I'm, when I don't sleep properly, without question, I will eat way more bad shit for myself, like, and more food, right? Because I, like, 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, not as good for me, makes a big difference.

• 5:31Speaker 02

  Yeah.

• 5:31Jen Cohen?

  So, are those five?

• 5:33Speaker 02

  That's fine.

• 5:34Jen Cohen?

  Okay, those are my five.

• 5:36Speaker 02

  Yeah.

• 5:36Jen Cohen?

  You go.

• 5:36Speaker 02

  Okay, one, walk.

• 5:39Jen Cohen?

  Oh, that's a good one too. Yeah, that's a good one. Well, how long? Give me some more details.

• 5:44Speaker 02

  As mu- at least half an hour a day, ten thousand steps a day.

• 5:47Jen Cohen?

  Oh, I thought that ten thousand steps is kind of arbitrary, but I do believe.

• 5:51Speaker 02

  Again, it really depends where someone's coming from, but I'm gonna make this super general, yeah.

• 5:55Jen Cohen?

  Okay, okay.

• 5:56Speaker 02

  You should just make sure that that's part of your plan, is walking, like actively, not just relying like, oh yeah, I'm sure I'm walking, like track it and.

• 6:04Jen Cohen?

  Right.

• 6:05Speaker 02

  Two, protein, at least one gram per pound of body weight protein. Three, I would say water, but that actually. Technically, 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 going to say water.

• 6:19Jen Cohen?

  That's a good one though, too. Dang.

• 6:21Speaker 02

  It's always the basics.

• 6:22Jen Cohen?

  Yeah, it's all the basics, but yeah.

• 6:24Speaker 02

  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 and part of that is like, like colors, making sure you're very, very colorful. Shit, I'm running out. I'm at three. Sleep, I'm gonna steal yours. I wouldn't have said it unless you did.

• 6:43Jen Cohen?

  See.

• 6:43Speaker 02

  So I have the advantage of going second.

• 6:45Jen Cohen?

  Okay, yeah, yeah, yeah.

• 6:46Speaker 02

  That a hundred percent I'm stealing.

• 6:48Jen Cohen?

  So I'm stealing, I'm gonna have six, which is I'm adding walking to mine.

• 6:51Speaker 02

  Yeah, okay.

• 6:52Jen Cohen?

  Walking is a big one, actually.

• 6:54Speaker 02

  Yeah.

• 6:54Jen Cohen?

  That's a big one. Okay, go on.

• 6:55Speaker 02

  Yeah.

• 6:56Jen Cohen?

  I'm gonna add walking, but add a, if you can add a weighted vest to that walk.

• 6:59Speaker 02

  Yeah.

• 7:00Jen Cohen?

  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, you can multitask. I do a lot of my work calls while I'm walking. Super easy and good. Okay, go on.

• 7:16Speaker 02

  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.

• 7:25Jen Cohen?

  Hmm.

• 7:26Speaker 02

  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, not like stuffed, you know?

• 8:00Jen Cohen?

  I love 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.

• 8:11Speaker 02

  Yeah.

• 8:12Jen Cohen?

  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, a really good trick that I. I do is I sip on bone broth during the day.

• 8:25Speaker 02

  I love bone broth.

• 8:26Jen Cohen?

  Cause it's super nutrient dense. It's super nutrient dense. So I don't feel like I'm.

• 8:32Speaker 02

  I literally made it.

• 8:33Jen Cohen?

  Really? I love it.

• 8:34Speaker 02

  I always have some that I've made. There's always jars of it. My, my, my wife hates me, but like there's always jars of it around my house. I have it every single day.

• 8:42Jen Cohen?

  See, I think it's so, it's so nutrient dense. It's so good for you.

• 8:46Speaker 02

  Also, you'll never get sick. You will never, if you're having bone broth on a daily, you will never get sick. Kovit, smovit, nothing will get you.

• 8:53Jen Cohen?

  And it fills you, it makes you, it, it, 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, 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 a big game changer. When I need to.

• 9:11Speaker 02

  That's kind of the nutrient density thing.

• 9:12Jen Cohen?

  That's what I was saying, but that's something like that was, I'm, I'm going to add that on to my nutrient density.

• 9:17Speaker 02

  Almost no calories. That's for 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.

• 9:26Jen Cohen?

  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 volum, like volume? That's like kind of voluminous. That is not going to crush me on the calories.

• 9:54Speaker 02

  Sounds like a good name for a supplement line, actually.

• 9:56Jen Cohen?

  Right. But also give me the nutrients. So I'm high on that nutrient dense, but has volume. That fills me up so I don't go crazy.

• 10:06Speaker 02

  It's like the opposite of bread. You know, like opposite, like bread is so low nutrient. The reason why people get fat off bread is it's so low in nutrients.

• 10:14Jen Cohen?

  Yeah, exactly.

• 10:15Speaker 02

  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.

• 10:30Jen Cohen?

  I'm going to add one more tip. Okay. Cause I think this is really important.

• 10:34Speaker 02

  Okay, bonus.

• 10:35Jen Cohen?

  Try to exercise first thing in the morning and I'll tell you why. Not just because of like. Just because the exercise, because it sets you off, it puts you, you, you, you're setting, you're setting yourself off, or you, you basically, that first accomplishment that you did will set your, set you up for success the rest of the day.

• 10:56Speaker 02

  Yeah, it's a chain reaction.

• 10:57Jen Cohen?

  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.

• 11:32Speaker 02

  Yeah, agreed.

• 11:34Jen Cohen?

  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, uh,

• 11:41Speaker 02

  I'd love to see people's, their top five.

• 11:43Jen Cohen?

  I know. What are your top five?

• 11:46Speaker 02

  Yeah.

• 11:46Jen Cohen?

  All right, guys. Have a good one.