♪ Bob and Brad ♪♪ The two most famous ♪♪ Physical therapists ♪♪ On the internet ♪- All right, hi folks I’m BobSchrupp, physical therapist. – Brad Heineck, physical therapist. – We’re the most famous physicaltherapists on the internet. – In our opinion, of course. – So this sounds like quite a title Brad,eleven ways to lose weightwithout diet or exercise. So these are little tipsthat I’ve used in my lifeand if you look at some of ourearlier videos of Brad and I,we were starting to get a little thickaround the middle Brad,- Yeah, it was embarrassing. – You, back about six,seven, eight years probably,- Well, we weren’t in theobese range, but yeah. – No, but you can see the difference. By the way if you’re new to our channel,please take a second to subscribe to us,we provide videos on how to stayhealthy, fit, pain freeand we upload everyday. Also go to our website bobandbrad. com,’cause we’re always giving something away,we got a giveaway contest. This week we’re givingaway the booya stick- Oh, yes. – So you wanna grab them?- Oh, yes. – You can also find it onFacebook, Bob and Brad. It’ll be pinned at the top of the page,the contest that is. If you want a short version of us,go to twitter or instagram,we always got a sixty second version of usthere everyday. All right so number one,let’s get to it Brad. – Yeah you don’t need a booya stickto lose weight though. – That’s right. I’ve been reading this book‘Why We Sleep’, Brad this hasbeen fascinating,and they cited manystudies that support this,that you need to getadequate amount of sleep. If you don’t get adequate amount of sleep,they found out peoplethat were sleep deprived,ate three hundred morecalories on average thanthose who were not. It’s just they have more of a craving. – Without gaining weight?- No they gained weight, whatthey’re saying you need to getyour sleep so you don’t createmore calories and you’lllose weight that way. And with very few exceptions,most people need eight toeight and a half hours. If you think you’re one ofthose people that only needsfour or five or six, you’reprobably lying to yourself. Because it’s very rare, itsone out of a thousand peopleare like that. – Sure. Number two, I think everyoneknows this one, you know thisone, you know this one Brad,don’t go to the grocery store hungry. – Oh, no kidding. – So this has become oneof my favorite sayings,weight loss occurs at thedinner table, strengtheningoccurs at the gym, butthe battle is won at thegrocery store. ‘Cause if you don’t ithome, you can’t eat it. And they also talk abouton the grocery storeyou’re supposed to stayon the outside aisles,that’s where the healthy food is. The processed food is on the inner sides. – I’ve got one added here, Idon’t think you have it in hereone of my favorite sayings,is going out to eat is anexpensive way to get fat. – That’s a good one did you make that up?- Well yeah. I didn’t hear anyoneelse say it before I did. But its true. – I like it. – I mean you can’t go outto eat healthy lean food. – It’s harder. – It’s much harder to do, andI was out the another night. Pizza, they’re eatingnachos and I was likeI couldn’t eat it, it was hard. It was no fun, becauseeveryone 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 believethis but I’ve gone to dinnerwith some people that are over weight,- You’re gonna make fun of them. – No I’m not. Its just that you wannachew slowly, thoroughly andslow down your eating. So I didn’t know that I, I’m a slow eaterI didn’t realize that. Until I’m with people that,they’re like knockingpieces of pizza off likeboom, boom, boom, boom, boom, boomand I love these guys, but they’re alloverweight and it’s like, geez slow down. They’re knocking all threepieces of pizza and thetime I took one. It’s a big deal I think,I don’t want to see the wrongpeople that are overweight. – I’m gonna think aboutthat, ’cause I thinkI’m more on the faster eater. – Are ya?- I think so. – Okay, number four. – This one I also found, Ididn’t really try this in my lifebut I used to, I didn’t reallypay attention to it in mylife, but I had a bigger bowl for cereal. And the bowl got broken, so Istarted 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 topand it still wasn’t as much ashalf of the larger bowl. – I tried that with ice creamwhen I used to eat a lotof ice cream,I would just go get a second bowl. – You can work your wayaround it unfortunately, so. Do you remember the Beverly Hillbillies?- Oh yeah. – Jethro would take a bowl,Anybody that remembers thisput it in the comments below,you get a bowl and put thewhole box of cereal in thereand he’d eat it. Jethro Bodine. – Yeah, Jethro Bodine. All right, number five, this helpstrying to start yourmeal with a light salad,obviously it’s gonnafill you up a little moreyou know its gonna be healthyfood to start off with,so you won’t eat somuch 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 happensis that’s not the best,’cause there’s a lot ofsugar or carbohydrates. – Right, then you smear some of thatmargarine 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 tipsythen you start really eating. Number seven, eliminate sugary drinks,they don’t fill you up, and they actuallymake you wanna eat more. Sugar listens that feeling inyou that you need to eat more. – Sure. – Sugary drinks are, ifyou’re still drinking them I’msorry you need to stop. That’s just such empty calories,that’s one of the easiestways to lose weight,is just stop them. – I never was a big sodapop drinker, like on aSaturday morning, if Idid a really hard work outI 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 youread enough abouthow it damages your bodyphysiologically you don’t like itor I’m just getting older, I don’t know. – Well your tastebudschange, when you startnot taking as much sugar like that,you tastebuds actually change. Number eight, eat fiber richfoods, they’re gonna make youfeel fuller, and feel fuller longer. – More full?- More full. Longer. So number nine, serve yourselfjust smaller portions,that goes back to the smallerbowl and everything, its just,automatically at a restaurant,and I seen some people I knowdo this, and it works outreally well, just automaticallycut their portion in half,and they take half home. And they have a meal then for later. – Do you ever do it whereyou buy one and you give yourwife half, you just buy one meal. – That’s a good idea too. – Some restaurants charge youfor 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’mgonna stop doing it. You’re supposed to try and not eat withelectronic distractions. People that are playingcomputer games, or watchingTV 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 taxesand working on the computerall while I’m eating. And number eleven, this one’smy wife is, she makes sureshe shouldn’t be doing, storeunhealthy fooda out of sightso let’s say we’re havinga party, we’re gonna behaving a super bowl party, andwe buy chips ahead of time. She will crave those chips,she doesn’t crave sweets atall, but she craves it,so she makes me put themin the car sometimes,- Oh!- I mean they can’t beanywhere in the house, she’llfind 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 intothe dark chocolate chips. Because my wife, well– You found them. – she opened them, Isaw 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 closeup the chips that’s enough I’mnot gonna eat anymore. “You put them in the back andall the sudden, Linda used toalways say to our kids even,do not give it to us nomatter what, then she goes”give it to me, give it to me!”Poor kids would be afraid to. So you gotta deal with thepsychologically imbalancedpeople that we are. – I hope your wife doesn’t see this part. – Yeah I hope she does not either. It’s just my luck thatshe’ll see this one. All right thanks everybody for watching.