>>MARK: Hi I'm Mark Perry the creator of builtlean.com
And today I'm gonna show you how making even one small change
in your diet, can add up to a big difference
over time.And also I'm gonna show you five,
kinda small changes you can make that will make a big difference
in how you look and feel and improve your health.
And so, right next to me here, I have one can of Coke.
One can of Coke has 140 calories, and 39 grams of sugar.
And just to put that in perspective, that's almost 10 tea spoons of sugar
in one can of Coke.
Okay, so now lets look at thirty cans of coke.
Which essentially is just drinking one can of Coke for 30 days.
Let's look at the stats.
We are talking 1,170 grams of sugar
Which is roughtly equivalent to 292 teaspoons of sugar.
And just to kinda give you a visual, of what 292 teaspoons look like,
that's roughly a little bit more than half of this
five pound sugar bag.
Again that's just from drinking one can of coke every single day for 30 days.
And here's thirty cans of Coke, it obviously adds up
and then finally that's 4200 calories for 30 Cokes.
Which is a little bit more than a pound of fat.
A pound of fat is roughly 3500 calories
So I mean, this adds up significantly.
So now let's look at
drinking one Coke a day, for an entire year.
so instead of 30 cans, you know, that's gonna be 365 cans.
And so, when you look at the numbers, they are pretty scary.
It's 14,040 grams of sugar, 3,500 teaspoons of sugar.
Just to give you a visual, that's 6 of these 5 pound sugar bags.
I mean that's 30 pounds of sugar.
So if you just take away
one can of Coke per day, your are gonna be eating 30 pounds less
of sugar per year.
And that's equivalent to 50,400 calories.
Which is roughly 14.44 pounds of fat
Now let me give you some kind of tips, changes you can make that will
small changes that will really add up to big differences over time.
For example, just regarding exercise, if you only do cardio exercise,
or you don't exercise, I mean just doing one let's
just say string training work out per week,
not asking to go a long way for you.Another idea
is to shift your carbohydrate sources
and so if you are eating a lot of processed carbohydrates such as eating ice-cream,
you know, you're eating some sugary cereals, I mean, just shifting your carbohydrate sources
to let's just say sweet potatoes, to fruits,
vegetables can make a really big difference over time, that's something I've personally
done over the last several years, It's really been helpfull for me.
Another idea is to add more vegetables to your diet.
I mean, this is something
I constantly struggle with, I really hate the taste of vegetables,
I'm not gonna lie, but you know, over time I've added vegetables,
more vegetables in my diet and it's made it much easier for me to stay full,
but not eat that many calories.
A couple other ideas are, you know, limiting your alcohol intake, you know?
I know, living in New York city as a kinda young guy, basically
you go out to bars and you go out to restaurants
it's like the usually two primary activities here.
there's obviously a lot of other stuff, but it's
kinda what young people do.
And so, just limitating your intake can make a huge difference, you know?
5-10 beers really adds up over time.
I mean, forget it if I showed what 5-10 beers will do a week or a year
I mean, forget it.
The calories would be ridiculous.
And then finally, of course, would be limiting sugary drinks
and I think if you do this kind of sugary sodas, or Arizona's ice tea, Snapples
I mean the best thing you could do is just to cut them out.
Start drinking water.
I mean, when I was in college and I was an athlete, I used to drink Powerade
and Gatorade
and soda all the time, and then I was wondering you know,
why did I have these crazy energy peaks and valleys.
but then after I got used to water, and now nothing satisfies my thirst.
I'm telling you that just making that one small change can make a huge difference
to your help.
And so, I hope this was helpful, and it was a good visual for you to see
you know how, just making a small change can add to a big difference over time.
So thank you very much for watching and I will see you next week