♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- All right, hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists on the internet.
- In our opinion, of course.
- So this sounds like quite a title Brad,
eleven ways to lose weight without diet or exercise.
So these are little tips that I've used in my life
and if you look at some of our earlier videos of Brad and I,
we were starting to get a little thick
around the middle Brad,
- Yeah, it was embarrassing.
- You, back about six, seven, eight years probably,
- Well, we weren't in the obese range, but yeah.
- No, but you can see the difference.
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This week we're giving away the booya stick
- Oh, yes.
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- Oh, yes.
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All right so number one, let's get to it Brad.
- [Brad] Yeah you don't need a booya stick
to lose weight though.
- [Brad] That's right.
I've been reading this book 'Why We Sleep', Brad this has
been fascinating,
and they cited many studies that support this,
that you need to get adequate amount of sleep.
If you don't get adequate amount of sleep,
they found out people that were sleep deprived,
ate three hundred more calories on average than
those who were not.
It's just they have more of a craving.
- Without gaining weight?
- No they gained weight, what they're saying you need to get
your sleep so you don't create more calories and you'll
lose weight that way.
And 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, you're probably lying to yourself.
Because it's very rare, its one out of a thousand people
are like that.
- Sure.
Number two, I think everyone knows this one, you know this
one, you know this one Brad,
don't go to the grocery store hungry.
- Oh, no kidding.
- 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.
'Cause if you don't it home, you can't eat it.
And they also talk about on 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 inner sides.
- I've got one added here, I don't think you have it in here
one of my favorite sayings,
is going out to eat is an expensive way to get fat.
- That's a good one did you make that up?
- Well yeah.
I didn't hear anyone else say it before I did.
But its true. - I like it.
- I mean you can't go out to eat healthy lean food.
- It's harder.
- It's much harder to do, and I was out the another night.
Pizza, they're eating nachos and I was like
I couldn't eat it, it was hard.
It was no fun, because everyone else was having fun.
I was like, I can't eat any of it today.
- I'll give you credit Brad, you worked your way through it.
Okay number three,
this one,
I didn't really believe this but I've gone to dinner
with some people that are over weight,
- You're gonna make fun of them.
- No I'm not.
Its just that you wanna chew slowly, thoroughly and
slow down your eating.
So I didn't know that I, I'm a slow eater
I didn't realize that.
Until I'm with people that,
they're like knocking pieces of pizza off like
boom, boom, boom, boom, boom, boom
and I love these guys, but they're all
overweight and it's like, geez slow down.
They're knocking all three pieces of pizza and the
time I took one.
It's a big deal I think,
I don't want to see the wrong people that are overweight.
- I'm gonna think about that, 'cause I think
I'm more on the faster eater.
- Are ya?
- I think so.
- Okay, number four.
- This one I also found, I didn't really try this in my life
but I used to, I didn't really pay attention to it in my
life, but I had a bigger bowl for cereal.
And the bowl got broken, so I started using a smaller one,
I was trying to find a bigger one,
and I was upset, but I found I ate less,
when the smaller bowl,
It's just, you fill it up to the top
and it still wasn't as much as
half of the larger bowl.
- I tried that with ice cream when I used to eat a lot
of ice cream,
I would just go get a second bowl.
(laughs)
- You can work your way around it unfortunately, so.
Do you remember the Beverly Hillbillies?
- Oh yeah.
- Jethro would take a bowl,
Anybody that remembers this put it in the comments below,
you get a bowl and put the whole box of cereal in there
and he'd eat it.
Jethro Bodine. - Yeah, Jethro Bodine.
All right, number five, this helps
trying to start your meal with a light salad,
obviously it's gonna fill you up a little more
you know its gonna be healthy food to start off with,
so you won't eat so much of the other stuff,
when you go out to eat, what do they give you?
They give you bread.
- Yeah right away.
- And so what happens is that's not the best,
'cause there's a lot of sugar or carbohydrates.
- Right, then you smear some of that
margarine and butter stuff. - yeah, butter on there.
So that's the wrong thing you wanna do.
Number six, the same reason,
you should drink water before your meals,
it's gonna fill you up a little bit more.
- Not beer?
- No not beer.
- No wine?
- No.
- Just wondering.
- Then you get a little tipsy
then you start really eating.
Number seven, eliminate sugary drinks,
they don't fill you up, and they actually
make you wanna eat more.
Sugar listens that feeling in you that you need to eat more.
- Sure.
- Sugary drinks are, if you're still drinking them I'm
sorry you need to stop.
That's just such empty calories,
that's one of the easiest ways to lose weight,
is just stop them.
- I never was a big soda pop drinker, like on a
Saturday morning, if I did a really hard work out
I figured I deserve it,
and boy it used to really taste good.
- Yeah.
- And 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.
- Well your tastebuds change, when you start
not taking as much sugar like that,
you tastebuds actually change.
Number eight, eat fiber rich foods, they're gonna make you
feel fuller, and feel fuller longer.
- More full?
- More full. Longer.
So number nine, serve yourself just smaller portions,
that goes back to the smaller bowl and everything, its just,
automatically at a restaurant, and I seen some people I know
do this, and it works out really well, just automatically
cut their portion in half, and they take half home.
And they have a meal then for later.
- Do you ever do it where you buy one and you give your
wife half, you just buy one meal.
- That's a good idea too.
- Some restaurants charge you for the plate, that's fine.
- Do they really?
That's not a bad idea.
Or like I said.
- They always give you too much.
- Right.
- At least at our age.
- Yeah that's a good point.
All right, number ten,
this one I'm guilty of,
and I don't know if I'm gonna stop doing it.
You're supposed to try and not eat with
electronic distractions.
People that are playing
computer games, or watching TV tend to eat more.
They're not really paying attention.
- Sure just keep shoveling it in.
- Yep, and I'm sorry,
that's me I'm watching TV and I'm reading,
usually at the same time.
- Oh Bob, why Bob?
- Probably doing my taxes and working on the computer
all while I'm eating.
And number eleven, this one's my wife is, she makes sure
she shouldn't be doing, store unhealthy fooda out of sight
so let's say we're having a party, we're gonna 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 it, so she makes me put them
in the car sometimes,
- Oh!
- I mean they can't be anywhere in the house, she'll
find them.
So its good to.
- Sniff them out like a beagle.
It'll lead you right to that.
- That's right.
- This weekend I got into the dark chocolate chips.
Because my wife, well - You found them.
- she opened them, I saw her from a distance,
she put them away, and I got to them.
- You know how it is, you'll be on a car trip,
and you're like "okay close up the chips that's enough I'm
not gonna eat anymore."
You put them in the back and
all the sudden, Linda used to always say to our kids even,
do not give it to us no matter what, then she goes
"give it to me, give it to me!"
Poor kids would be afraid to.
So you gotta deal with the psychologically imbalanced
people that we are.
- I hope your wife doesn't see this part.
- Yeah I hope she does not either.
It's just my luck that she'll see this one.
All right thanks everybody for watching.