June 24, 2025 • 26 mins
Welcome to the "You’re Not Gonna Make It" podcast, where I discuss topics that make you feel like humanity’s not gonna make it.
This episode: JUST EAT LESS.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kevin Tejada:
I changed the positioning of my mic, so hopefully it doesn't sound way worse. (00:28):
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Speaker1: Anyway, have you done your 12 HIIT and Tabata exercises? Have you fasted for 19.8 hours? (00:32):
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Kevin Tejada: What phase are you in your keto slash paleo slash Atkins diet? (00:40):
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Kevin Tejada: Hopefully none of what I said applies to you, but the topic is weight loss over complication. (00:47):
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Kevin Tejada: As I just touched on, there are many, many, many ways to lose weight, (00:52):
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Kevin Tejada: but Most of them are unnecessary because scientifically, the only way you lose (00:57):
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Kevin Tejada: weight is through a caloric deficit. How you get there? Tons of ways. (01:02):
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Kevin Tejada: Some people think, though, that you have to do all those ways at the same time. (01:06):
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Speaker1: Like I said, weight loss is a mathematical equation. Your body burns calories at rest through (01:11):
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Kevin Tejada: Basic things like breathing. And if you exercise, your body burns more calories at rest. (01:19):
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Speaker1: To replenish those calories, you eat. (01:23):
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Kevin Tejada: So if the calories that come in are more than what your body burns through, (01:27):
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Kevin Tejada: you're going to retain that extra energy as excess body fat. (01:31):
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Speaker1: Or if you're (01:36):
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Kevin Tejada: Doing it properly as some muscle too. It's about energy in versus energy out. That's all it is. (01:37):
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Kevin Tejada: But weight loss has become one of the most complicated things, period. (01:44):
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Kevin Tejada: So much so that people are trying to bypass the entire weight loss process by (01:49):
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Kevin Tejada: just going on some drugs. (01:54):
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Kevin Tejada: Because there's so much bullshit out there that they have no idea how to lose weight. (01:57):
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Kevin Tejada: I'm actually looking at a list of basically the most searched terms in regards to weight loss. (02:00):
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Kevin Tejada: There's some wild shit that comes up here. How can I lose 10 pounds in three days? (02:07):
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Kevin Tejada: There's no healthy way to do that. (02:13):
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Kevin Tejada: You can cut your head off, I guess. How do I lose weight in my thighs? (02:16):
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Kevin Tejada: What's the quickest way to lose 20 pounds? (02:21):
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Kevin Tejada: Same way you lose one pound, a caloric deficit. (02:24):
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Kevin Tejada: People still think that you can lose weight in specific areas of your body. (02:28):
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Kevin Tejada: That'll probably be next episode, actually, that topic of spot reduction. (02:31):
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Kevin Tejada: The point is, in general, weight loss is pretty simple, but people have made (02:35):
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Kevin Tejada: it so complicated that they just suffer from frustration, confusion, failure. (02:39):
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Kevin Tejada: The overcomplication has made it so most people just give up and just go on (02:46):
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Kevin Tejada: a fad diet, go on some drugs, do this. (02:51):
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Kevin Tejada: Says to do. Besides count calories, of course. (03:02):
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Kevin Tejada: I've had, when I was a personal trainer at Equinox, in Blink, (03:05):
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Kevin Tejada: mostly Equinox though, I've had clients straight up say, I'm not counting calories. (03:10):
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Kevin Tejada: And their goal was weight loss. So I'm thinking, all right, well, (03:15):
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Kevin Tejada: this is going to end poorly, but I can't force them. (03:19):
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Kevin Tejada: So let's just ride it out, see what happens. Obviously, I tell them. (03:23):
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Speaker1: Hey, you kind of need to do this or otherwise your results (03:27):
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Kevin Tejada: Are going to be not guaranteed at all. Like, I don't care. I'm not counting calories. (03:30):
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Kevin Tejada: And just to let you know, about 100% of the clients who said they weren't going (03:35):
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Kevin Tejada: to count calories had a really tough time losing weight. (03:39):
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Kevin Tejada: And then they got upset and quit. So yeah, it's pretty important. (03:43):
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Kevin Tejada: The only exception to this was one female client of mine who did not want to (03:48):
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Kevin Tejada: count calories, but she wasn't fat to begin with. (03:52):
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Kevin Tejada: And she was really open to strength training. (03:56):
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Kevin Tejada: So she was essentially doing a body recomposition. She was just becoming stronger and leaner. (03:59):
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Kevin Tejada: But since she wasn't fat to begin with, her habits weren't destructive, (04:05):
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Kevin Tejada: calories in your entire life and you're not fat you can probably get away with (04:13):
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Kevin Tejada: it because your overall habits aren't leaning towards you know hedonistic gluttony. (04:17):
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Speaker1: But i would still advise you keep track of that shit because knowledge is power (04:24):
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Kevin Tejada: Part of this over complication this complexity comes (04:29):
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Kevin Tejada: from you guess that greed the weight (04:32):
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Kevin Tejada: loss industry or the fuck that (04:36):
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Kevin Tejada: means thrives on people not understanding things (04:38):
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Kevin Tejada: things being too complicated so i can say hey hey hey don't think (04:42):
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Kevin Tejada: about it just buy my thing i mean i get it money is cool check the links in (04:45):
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Kevin Tejada: the description but what i do is give you the answers for free literally if (04:50):
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Kevin Tejada: you go to you know my my my content just listen to that honestly you could lose weight For free you can, (04:55):
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Kevin Tejada: Thing is if you pay you get someone on your ass About it but What the majority (05:04):
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Kevin Tejada: of these people want to do is just say Hey don't think about it don't try to (05:08):
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Kevin Tejada: Understand weight loss it's way too Complicated just Just buy my super Top tier hit program, (05:12):
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Kevin Tejada: My tea And lard diet routine, (05:21):
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Kevin Tejada: Go on my Urine cleanse whatever the fuck people are Doing these days, (05:25):
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Kevin Tejada: don't want you to understand it there's like such a lack of people saying hey (05:30):
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Kevin Tejada: do you understand thermodynamics do you well first. (05:35):
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Kevin Tejada: Is if people try to teach about the you know the basic way weight loss works (05:46):
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Kevin Tejada: and basically just you know make sure your your daily activity and your bodily (05:50):
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Kevin Tejada: functions overtake your intake of food, (05:54):
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Kevin Tejada: maybe described in a more child-friendly way, it would teach everyone much more (05:59):
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Kevin Tejada: easily how to control their weight loss. (06:04):
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Kevin Tejada: But that would mean they get less money. So they ain't going to do that. (06:06):
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Speaker1: And what also (06:11):
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Kevin Tejada: Plays into this is the impatience. People want quick fixes. And if they don't (06:12):
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Kevin Tejada: understand weight loss and someone says, hey, you can lose X in fucking a week. (06:16):
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Kevin Tejada: They'd be like, oh, yeah, yeah, yeah. Let me try that. Let me try that. (06:20):
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Kevin Tejada: Because they're desperate. They don't understand. They don't understand. (06:23):
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Kevin Tejada: So they can't understand that that's bullshit. Unless the X is one pound, (06:26):
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Kevin Tejada: you can definitely lose one pound in a week. (06:31):
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Speaker1: This is a crazy stat, by the way. (06:33):
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Kevin Tejada: Apparently 116 million Americans, of course, Americans find that losing weight (06:35):
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Kevin Tejada: feels just as miserable and terrible as being overweight. (06:40):
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Kevin Tejada: That is fucking insane, (06:43):
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Kevin Tejada: but also understandable because losing weight is not very fun, (06:47):
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Kevin Tejada: especially at the beginning because you're doing stuff that you don't fully (06:49):
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Kevin Tejada: understand because it takes so long to see progress so you're thinking am i (06:53):
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Kevin Tejada: doing this correctly i don't see progress that quickly and i'm basically making (06:58):
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Kevin Tejada: myself miserable while still being fat it. (07:03):
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Speaker1: Sucks i'll admit but being overweight sucks i don't know (07:05):
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Kevin Tejada: Quite a lot i'll be honest with you, (07:09):
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Kevin Tejada: because of the over complexity of weight loss, a lot of people, (07:12):
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Kevin Tejada: they do the yo-yo stuff, which is basically describing the number of pounds that you are. (07:15):
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Kevin Tejada: Your weight is going up and down like a yo-yo. (07:22):
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Kevin Tejada: And I don't know if you know this, but your body doesn't like rapidly going up and down on weight. (07:25):
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Kevin Tejada: This happens because a lot of people are jumping from one thing that may or (07:29):
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Kevin Tejada: may not kind temporarily to another thing that may or may not kind of work temporarily. (07:33):
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Kevin Tejada: Their body fluctuates quite a lot instead of steadily (07:37):
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Kevin Tejada: sustainably going in one direction for quite a while something interesting is (07:40):
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Kevin Tejada: that there are some people with medical conditions who are encouraged by their (07:46):
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Kevin Tejada: doctors to lose weight which is a great idea because a lot of medical conditions (07:49):
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Kevin Tejada: stem from weight loss i mean from having way too much excess body weight, (07:54):
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Kevin Tejada: but apparently about half of them didn't don't feel like their providers are (07:59):
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Kevin Tejada: actually giving them enough information to lose weight, which is totally fair. (08:02):
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Kevin Tejada: When I was a big fat kid and teenager, I was told by my doctors, (08:07):
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Kevin Tejada: yeah, you got to lose weight. But what did they tell me? (08:12):
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Kevin Tejada: I don't even remember what they told me. Maybe eat less or something. (08:15):
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Kevin Tejada: Okay. What the hell does less mean? You know what I mean? (08:19):
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Speaker1: When you're a person who doesn't understand (08:23):
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Speaker1: or thinks everything's too complicated, you think because of the (08:25):
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Kevin Tejada: Of the things that people try because they don't understand them, (08:40):
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Kevin Tejada: they just hop onto something, they lose weight, maybe, you know, (08:43):
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Kevin Tejada: it works for a bit temporarily, but they don't have any idea, (08:47):
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Kevin Tejada: how to maintain that weight loss long-term because they don't fully understand it. (08:52):
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Kevin Tejada: They just followed a thing So they have no tools for maintenance No mental tools (08:56):
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Kevin Tejada: to keep that weight off So they fail They get upset and then they get fat again And this sucks. (09:02):
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Kevin Tejada: Approaches are necessary because weight loss is inherently complex due to individual (09:33):
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Kevin Tejada: metabolic differences. (09:38):
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Kevin Tejada: This metabolism argument is fucking stupid. When you get older, (09:39):
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Kevin Tejada: your metabolism does change a bit, but not by much. (09:44):
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Kevin Tejada: Honestly, the biggest gap would be about maybe 300 calories. (09:48):
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Kevin Tejada: Let's say between like a 20, I don't know, like a 30 something year old and (09:52):
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Kevin Tejada: a 60 year old, something like that. It's not big and it's oftentimes smaller. (09:56):
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Kevin Tejada: And by the way, you can increase your metabolism by being more active. (10:01):
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Kevin Tejada: So yeah, there are differences between people's metabolism, kind of. (10:05):
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Kevin Tejada: But you can control that. And by the way, these things in regards to age and (10:10):
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Kevin Tejada: activity are built in to the calorie calculators that you need to use to fucking lose weight. (10:15):
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Kevin Tejada: At the end of the day, still a caloric deficit. (10:20):
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Kevin Tejada: Obesity is a complex disease with many underlying factors and causes, (10:24):
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Kevin Tejada: not just a matter of willpower. (10:28):
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Kevin Tejada: I really hate that obesity is considered a an, (10:30):
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Kevin Tejada: i i feel like it's more like a side effect but i guess technically it does cause (10:34):
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Kevin Tejada: other health issues so maybe it counts as that but i don't know i don't i don't (10:40):
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Kevin Tejada: label it as such uh yeah i can have a lot of factors and causes but all of which are, (10:43):
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Kevin Tejada: are in control by you is that english all of those are in your control for example (10:49):
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Kevin Tejada: a factor may be the environment you're in maybe you live with someone who cooks like complete dog shit, (10:56):
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Kevin Tejada: and you're a child you can't really control that so yeah that will factor into your obesity, (11:01):
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Kevin Tejada: for sure but for people to say actually it's just in my genes i can't lose weight (11:07):
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Kevin Tejada: now shut the fuck up please that's not a factor or cause that's. (11:10):
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Speaker1: A really really stale (11:16):
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Kevin Tejada: Excuse next one the the move more eat less oversimplification fails to consider (11:17):
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Kevin Tejada: the complexity of metabolism set point weight and hormonal impacts, (11:23):
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Kevin Tejada: voice is kind of like a tame jimmy from south park but i'm not trying to pretend to be handicapped, (11:29):
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Kevin Tejada: over years and your eating habits. (12:00):
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Kevin Tejada: Assuming you're not constantly gaining weight and weight and weight. (12:03):
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Kevin Tejada: Hormonal impacts, I don't know how significant those are. (12:06):
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Kevin Tejada: But yeah, there can be some complexity in this. (12:11):
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Kevin Tejada: But the only thing that does is change the way that you approach the caloric deficit. (12:14):
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Kevin Tejada: Because yeah, just eat less. You don't even need the move more part. (12:19):
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Kevin Tejada: It's just super helpful. All you need is the eat less part. (12:23):
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Kevin Tejada: You just need to find out, eat less than what? (12:26):
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Speaker1: Once you find that out, you are good. Different approaches work for different (12:29):
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Kevin Tejada: Made me sound really insensitive. I'm not trying. I'm not trying to sound like (12:38):
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Kevin Tejada: Jimmy from South Park. I promise. It's just... (12:43):
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Kevin Tejada: Again, I don't know what else to do. I'll figure it out. Don't worry about it. (12:46):
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Kevin Tejada: Different approaches work for different people. (12:49):
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Kevin Tejada: Some need structure and specific rules to succeed. This one is legit Some people (12:51):
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Kevin Tejada: do need Either specific rules Guidelines Accountability Something like that (12:56):
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Kevin Tejada: Some people They think Okay yeah I understand You have a caloric deficit You (13:02):
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Kevin Tejada: eat less So much your body needs You will You know Shrink. (13:06):
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Speaker1: Fuck do I implement that in my day-to-day life? (13:11):
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Kevin Tejada: I'm going to have to shop again. I'm going to have to maybe exercise. (13:13):
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Kevin Tejada: I'm going to have to count. God, how the fuck do I? (13:16):
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Kevin Tejada: I think it's frustrating. I can get behind this one. (13:19):
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Kevin Tejada: The structure and rules, some people need that to flourish. (13:23):
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Kevin Tejada: I benefit a lot from that. Now, I do have a lot of flexibility in that these (13:29):
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Kevin Tejada: days because I truly, truly understand the process. (13:33):
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Kevin Tejada: But yeah, starting out, some people need, hey, if you go above this number in (13:37):
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Kevin Tejada: the caloric budget, you're fucked. (13:41):
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Kevin Tejada: Think about it that way. And some people will benefit a lot from that kind of mindset. (13:43):
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Kevin Tejada: I mean, long-term thinking that way might not be great, but hey, (13:48):
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Kevin Tejada: when you, when you're trying to lose, you know, 50 pounds or more, (13:53):
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Kevin Tejada: sometimes that shit's really helpful. (13:57):
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Kevin Tejada: Weight loss becomes more difficult with age and certain life stages like menopause (14:00):
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Kevin Tejada: requiring more specialized approaches. (14:05):
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Kevin Tejada: It does become a bit more difficult with age due to what I said about the metabolism, (14:08):
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Kevin Tejada: just a couple hundred calories of difference and the activity will become tougher. (14:15):
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Kevin Tejada: If you're someone who's 60 years old and you basically never exercise and you (14:20):
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Kevin Tejada: start, it's going to be kind of rough. (14:24):
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Speaker1: If you've exercised (14:25):
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Kevin Tejada: For decades up to that point, you can continue exercising. (14:26):
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Kevin Tejada: Now you can't do the things you used to do necessarily. You probably can't squat (14:30):
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Kevin Tejada: 325 pounds, but you can still exercise. (14:35):
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Speaker2: You know, taking all that into account, (14:41):
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Kevin Tejada: It can be a bit more difficult, but I don't think it requires a more specialized approach. (14:43):
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Kevin Tejada: You still need to just eat fewer calories. Maybe a specialized approach into (14:48):
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Kevin Tejada: the activity level, into the activity that you want to take. Sure. (14:53):
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Kevin Tejada: Maybe the foods that you want to eat as well. Maybe you're more sensitive now (14:56):
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Kevin Tejada: to certain things. I don't know. Apparently tastes change with age. (15:00):
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Speaker1: When I was a baby, (15:04):
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Kevin Tejada: I think I loved carrots. And then when I became a kid and teenager I hated carrots (15:05):
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Kevin Tejada: and now I love carrots again apparently this this kind of stuff is common so (15:10):
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Kevin Tejada: I don't know maybe that'll affect you and your old but you still just need to eat less so god. (15:14):
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Speaker1: This episode is gonna be so fucking long (15:20):
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Kevin Tejada: Okay let's get into some numbers and speed run some of these there's a lot of (15:21):
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Kevin Tejada: fucking stats on this one 90% of people fail to achieve their weight loss goals (15:27):
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Kevin Tejada: yeah I believe that shit most people give up real quick that's why. (15:32):
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Kevin Tejada: Most people don't understand the whole process. That's also why. (15:36):
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Kevin Tejada: 90%, I believe that, but that's sad as hell. You really got to stop counting (15:41):
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Kevin Tejada: those New Year's resolutioners. (15:45):
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Kevin Tejada: I feel like that bumps up that percentage quite a lot. (15:46):
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Kevin Tejada: About half of US adults tried to lose weight in a recent study, (15:50):
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Kevin Tejada: a year-long study, and it looks like women are more likely than men to try to lose weight. (15:54):
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Kevin Tejada: About 56% for women to 41% for men. (16:01):
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Kevin Tejada: Makes total sense. And there's some assholes out there who say, (16:05):
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Kevin Tejada: oh man, the weight loss process is totally different for women. Fucking no, it's not. (16:09):
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Kevin Tejada: People say this shit and then women think it's more complicated than it is. (16:14):
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Kevin Tejada: And then, oh, they could be taken advantage of much more easily as per usual. (16:18):
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Kevin Tejada: And also the, you know, the body image shit, it sucks for, it really sucks for women out there. (16:23):
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Kevin Tejada: Honestly, when we're talking about weight loss and fitness there's so much extra (16:28):
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Kevin Tejada: bullshit that they have to dodge, (16:32):
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Kevin Tejada: obese adults who try to lose weight, only 40% of them. (16:36):
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Speaker1: And just 20% lose about 10% of their body weight or more. (16:44):
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Kevin Tejada: That's awesome. I lost like 40% of my body weight or something like that. (16:50):
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Kevin Tejada: Nice. I'm in the top 20%. The percentage, this is sad as hell. (16:55):
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Kevin Tejada: The percentage of people who lose weight and successfully maintain that loss (16:59):
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Kevin Tejada: has been estimated to be as small as 1% to 3%. You know what? Yeah, that makes sense. (17:03):
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Kevin Tejada: When you think about pure percentages, that does make sense. (17:08):
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Kevin Tejada: That is very sad, but it does track. (17:12):
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Kevin Tejada: 71% of Americans gained weight during COVID, with 63% stating that long-term (17:16):
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Kevin Tejada: maintenance was difficult during lockdown. (17:22):
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Kevin Tejada: I gained weight during COVID too, but not because of COVID, but because I moved across the country, (17:26):
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Kevin Tejada: and the situation I was in made it so that there's no (17:33):
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Kevin Tejada: fucking way I could track my (17:36):
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Kevin Tejada: calories properly because I wasn't the one cooking and I (17:38):
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Kevin Tejada: wasn't making enough money to actually buy food my fucking self (17:42):
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Kevin Tejada: it was a really fuck situation but I didn't really get fat I was working out (17:45):
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Kevin Tejada: like a motherfucker inside and I was still you know I was still using my years (17:50):
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Kevin Tejada: of experience to not eat an insane amount and it helped that a lot of the stuff (17:56):
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Kevin Tejada: some of the stuff that was being prepared wasn't really to my liking. (17:59):
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Kevin Tejada: So it wasn't terrible, terrible, but I did gain some weight. (18:03):
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Kevin Tejada: Thankfully, some of it was muscle. Because when I went back to the gym after (18:08):
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Kevin Tejada: they opened, I didn't lose that much strength, to be honest. So that was great. (18:11):
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Kevin Tejada: But yeah, if activity was part of your overall routine, then having that sliced (18:17):
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Kevin Tejada: would change the caloric needs. (18:23):
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Kevin Tejada: So that makes sense that COVID would affect that like crazy. (18:25):
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Kevin Tejada: I don't know which countries are involved in this stat right here, (18:29):
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Kevin Tejada: but it's interesting to me. (18:32):
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Kevin Tejada: The UK, United Kingdom, had the greatest success with losing weight during the (18:33):
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Kevin Tejada: pandemic, 40% of people, while the US had the least success, 27% of people. (18:37):
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Kevin Tejada: I don't know which countries they're polling here. I'm assuming maybe developed (18:44):
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Kevin Tejada: countries, people who keep track of this shit. (18:47):
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Kevin Tejada: Makes sense that the US is at the bottom, that's per usual. Some of the common (18:51):
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Kevin Tejada: barriers that people say prevent them from achieving weight loss include the (18:56):
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Kevin Tejada: high cost of healthy foods, which is not true. (19:01):
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Kevin Tejada: Actually healthy foods are, I mean, if you cook, let me say that, (19:06):
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Kevin Tejada: if you cook, healthy foods are pretty cheap. (19:09):
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Speaker1: You want to eat out and eat quote-unquote healthy. Yeah, some of those cunty restaurants (19:11):
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Kevin Tejada: Charge a lot. Oh, you want this fucking kale salad? It'll cost you $17. Fuck you. (19:17):
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Kevin Tejada: Another barrier is lack of time for physical activities, which is a separate problem. (19:24):
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Kevin Tejada: You don't need to do any physical activity whatsoever to lose weight, although you really, (19:28):
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Kevin Tejada: really, really should next barrier is calorie (19:31):
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Kevin Tejada: reduction i don't know how the fuck that's a barrier that's less the process (19:34):
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Kevin Tejada: i don't understand that shit at all maybe that part's hard for them maybe like (19:38):
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Kevin Tejada: actually keeping their calories down eating less yeah that's tough sometimes (19:42):
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Kevin Tejada: honestly i don't know if i call that a barrier though it's kind of just having (19:46):
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Kevin Tejada: trouble with the process itself, (19:50):
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Kevin Tejada: but the process itself can't be the barrier that doesn't make (19:52):
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Kevin Tejada: any sense and the last barrier here is discouragement from slow progress that (19:56):
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Kevin Tejada: yeah that actually makes sense like i said this whole thing takes a while if (20:00):
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Kevin Tejada: you do it correctly and if you're not keeping track whether it's with pictures (20:05):
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Kevin Tejada: measurements anything it's going to seem like nothing's happening for a fucking long time, (20:08):
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Kevin Tejada: and that can make you really upset and just think oh well why am i trying like (20:14):
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Kevin Tejada: nothing's happening so why bother you know caring makes sense but you gotta (20:18):
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Kevin Tejada: stick you gotta stick it out. (20:23):
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Kevin Tejada: As I often make the comparison this is like an RPG in a game you just have to (20:25):
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Kevin Tejada: grind you have to kill those fucking monsters grind for experience points and (20:29):
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Kevin Tejada: you will eventually level up but it's going to seem like you're doing the same (20:33):
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Kevin Tejada: shit over and over with no feedback no progress whatsoever, (20:36):
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Kevin Tejada: but it is you are making progress though when you are you know grinding for (20:40):
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Kevin Tejada: experience points the experience points are going up it's just that you're not (20:45):
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Kevin Tejada: noticing because it's not hitting that threshold to get to the next level same (20:48):
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Kevin Tejada: with the weight loss you are making that progress you're losing that weight. (20:52):
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Kevin Tejada: It's just that on the scale, it's not saying, oh, you've lost 10 pounds already. (20:55):
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Speaker1: But you are very slowly making that progress. (20:59):
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Kevin Tejada: So how do you deal with weight loss over complication? Just focus on the actual basics. (21:02):
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Kevin Tejada: Eat fewer calories than your body needs to maintain yourself. (21:11):
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Kevin Tejada: Go to a calorie calculator, put your stuff in. (21:14):
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Kevin Tejada: Activity, all that stuff. Read what it spits out as your maintenance amount, (21:17):
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Kevin Tejada: then get a calorie tracking app to track your food and make sure you stay under (21:22):
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Kevin Tejada: that maintenance amount. (21:27):
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Kevin Tejada: That's it. It can be 100 calories under, although I wouldn't do that because, (21:28):
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Kevin Tejada: you know, the margin for error is going to make it so that might not even be useful. (21:32):
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Kevin Tejada: I would say at least 300, maybe 500 calories under that maintenance amount. (21:38):
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Kevin Tejada: Do that every day for weeks, months, take pictures every, (21:42):
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Kevin Tejada: month or so and you'll lose weight (21:46):
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Kevin Tejada: that's it now what i (21:48):
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Kevin Tejada: also recommend and then this is ironic me trying to (21:51):
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Kevin Tejada: add stuff to the to the (21:54):
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Kevin Tejada: simplicity of it but i would recommend exercising doing (21:57):
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Kevin Tejada: compound movements full body stuff on the way down because if you don't exercise (22:01):
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Kevin Tejada: while you're losing weight you're gonna lose a lot more than just body fat you're (22:04):
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Kevin Tejada: gonna lose some muscle too you don't want that because you know you're gonna (22:09):
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Kevin Tejada: look like a sick figure and also put your body in jeopardy because it has no fucking armor. (22:12):
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Kevin Tejada: If you don't think muscle is armor, try pushing an old person. (22:18):
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Kevin Tejada: Well, don't try actually pushing an old person over, but just imagine that they (22:21):
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Kevin Tejada: fell over and they break something, right? Now me, I've fallen. (22:25):
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Kevin Tejada: Not often because my balance isn't that fucking bad, but I've fallen. I'm like, ah, I fell. (22:29):
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Kevin Tejada: But you know, I have muscle on me. So it kind of protects me from actually getting hurt. (22:34):
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Kevin Tejada: I bumped into tables before in my leg, my thick ass thighs. I'm like, (22:39):
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Kevin Tejada: ah, that, that didn't feel great. (22:43):
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Speaker1: But I'm not like, I'm not injured or anything. (22:45):
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Kevin Tejada: Muscle is organic armor. So I recommend you start building that on the way down to. (22:48):
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Speaker1: A healthier weight. (22:54):
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Kevin Tejada: If not, you're going to be just skin and bones. That's what skinny is, (22:56):
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Kevin Tejada: by the way, just so you're not fat, you're not strong in any way whatsoever. (22:59):
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Kevin Tejada: You're very thin, you're lanky, you're scrawny. (23:03):
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Speaker1: If you're thin, (23:05):
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Kevin Tejada: That just means you're not fat. If you're skinny, it means you've got really nothing. (23:06):
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Kevin Tejada: Out with the overcomplication is just kind of planning ahead of time in terms of eating. (23:11):
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Kevin Tejada: If you're thinking, oh man, I want, I don't want to track my calories every single meal. (23:17):
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Kevin Tejada: It's annoying as hell. Okay. Try meal prepping, cook a bunch, (23:21):
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Kevin Tejada: cook a bunch of meals at once and track that immediately. (23:24):
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Kevin Tejada: Most calorie tracking apps let you track into the future too. (23:27):
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Kevin Tejada: So what I do sometimes is I cook a bunch of, you know, a bunch of stuff and (23:30):
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Kevin Tejada: that'll be my lunch or whatever for today, tomorrow, maybe the next day as well. (23:34):
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Kevin Tejada: Try to portion it out, you know, into two or three whatever it is and all the (23:39):
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Kevin Tejada: ingredients i just cut them in half or cut them into thirds there might be an (23:43):
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Kevin Tejada: easier way to do this but whatever you can count your calories by per week instead (23:46):
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Kevin Tejada: of per day if this is too annoying but what i do with that is after i separate that i just put it in the, (23:50):
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Kevin Tejada: tracking app for today for the next day and then the day after that then when (23:58):
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Kevin Tejada: it's tomorrow i can just pull that meal out of the fridge it's already tracked (24:03):
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Kevin Tejada: i can just go eat feels great So meal prep and track prep, (24:07):
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Kevin Tejada: It's awesome What I also recommend is just taking pictures Because a lot of (24:12):
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Kevin Tejada: people they get frustrated Because they think oh this whole process is too insane (24:17):
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Kevin Tejada: Too slow, too complicated Take pictures, take measurements Because that will (24:20):
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Kevin Tejada: be the proof that will shut you the. (24:24):
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Kevin Tejada: Correctly You will notice something, (24:34):
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Kevin Tejada: just remember this takes a while this this is not gonna happen overnight unless you get lipo, (24:38):
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Kevin Tejada: it takes it takes a while so just be in it (24:43):
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Kevin Tejada: for the long haul just do the simple basics for a long time and you'll be okay (24:46):
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Kevin Tejada: if you switch around to this all this complicated shit because you don't understand (24:51):
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Kevin Tejada: the underlying process of weight loss you're going to really really really not (24:55):
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Kevin Tejada: have a good time it's gonna take even longer all right if you don't want the (24:59):
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Kevin Tejada: gradual weight loss just, (25:03):
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Kevin Tejada: think it's gonna be faster than if you fuck around for a bunch of years not (25:05):
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Kevin Tejada: understanding what you're doing that will take longer so choose your battles (25:10):
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Kevin Tejada: it's gonna be slow or it's gonna be slower what do you want probably. (25:15):
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Speaker1: Slower right leave a comment what is the most complicated thing about (25:19):
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Kevin Tejada: Weight loss you've ever heard for me it's probably those people who say oh man (25:23):
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Kevin Tejada: i have this condition this condition this condition i have to eat this particular (25:28):
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Kevin Tejada: way to lose weight i'm thinking all All right, well, that's not true, (25:31):
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Kevin Tejada: but I hope you lose weight. (25:35):
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Kevin Tejada: Or the people who think, oh, man, it's just genetic. My parents are really overweight. (25:37):
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Kevin Tejada: My family's just fat, so I'm going to be fat. (25:42):
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Kevin Tejada: This shit ain't genetic, man. Maybe the fat distribution would be similar genetically, (25:45):
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Kevin Tejada: but you don't have to be fat. (25:50):
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Kevin Tejada: I mean, when I was a fat teenager, most of my family was fairly thin. (25:53):
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Kevin Tejada: Nowadays, it's changing, unfortunately, but we were the oddballs. (25:58):
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Kevin Tejada: Emphasis on balls not like testicles like shaped like balls because we're fat, (26:02):
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Kevin Tejada: so it's not it's not genetic that's fucking wild anyway I hope you make it and I'll see you next time. (26:08):
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Speaker1: Anyway, have you done your 12 HIIT and Tabata exercises? Have you fasted for 19.8 hours? (00:32):
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Kevin Tejada: What phase are you in your keto slash paleo slash Atkins diet? (00:40):
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Kevin Tejada: Hopefully none of what I said applies to you, but the topic is weight loss over complication. (00:47):
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Kevin Tejada: As I just touched on, there are many, many, many ways to lose weight, (00:52):
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Kevin Tejada: but Most of them are unnecessary because scientifically, the only way you lose (00:57):
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Kevin Tejada: weight is through a caloric deficit. How you get there? Tons of ways. (01:02):
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Kevin Tejada: Some people think, though, that you have to do all those ways at the same time. (01:06):
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Speaker1: Like I said, weight loss is a mathematical equation. Your body burns calories at rest through (01:11):
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Kevin Tejada: Basic things like breathing. And if you exercise, your body burns more calories at rest. (01:19):
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Speaker1: To replenish those calories, you eat. (01:23):
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Kevin Tejada: So if the calories that come in are more than what your body burns through, (01:27):
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Kevin Tejada: you're going to retain that extra energy as excess body fat. (01:31):
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Speaker1: Or if you're (01:36):
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Kevin Tejada: Doing it properly as some muscle too. It's about energy in versus energy out. That's all it is. (01:37):
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Kevin Tejada: But weight loss has become one of the most complicated things, period. (01:44):
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Kevin Tejada: So much so that people are trying to bypass the entire weight loss process by (01:49):
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Kevin Tejada: just going on some drugs. (01:54):
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Kevin Tejada: Because there's so much bullshit out there that they have no idea how to lose weight. (01:57):
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Kevin Tejada: I'm actually looking at a list of basically the most searched terms in regards to weight loss. (02:00):
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Kevin Tejada: There's some wild shit that comes up here. How can I lose 10 pounds in three days? (02:07):
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Kevin Tejada: There's no healthy way to do that. (02:13):
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Kevin Tejada: You can cut your head off, I guess. How do I lose weight in my thighs? (02:16):
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Kevin Tejada: What's the quickest way to lose 20 pounds? (02:21):
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Kevin Tejada: Same way you lose one pound, a caloric deficit. (02:24):
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Kevin Tejada: People still think that you can lose weight in specific areas of your body. (02:28):
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Kevin Tejada: That'll probably be next episode, actually, that topic of spot reduction. (02:31):
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Kevin Tejada: The point is, in general, weight loss is pretty simple, but people have made (02:35):
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Kevin Tejada: it so complicated that they just suffer from frustration, confusion, failure. (02:39):
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Kevin Tejada: The overcomplication has made it so most people just give up and just go on (02:46):
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Kevin Tejada: a fad diet, go on some drugs, do this. (02:51):
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Kevin Tejada: Says to do. Besides count calories, of course. (03:02):
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Kevin Tejada: I've had, when I was a personal trainer at Equinox, in Blink, (03:05):
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Kevin Tejada: mostly Equinox though, I've had clients straight up say, I'm not counting calories. (03:10):
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Kevin Tejada: And their goal was weight loss. So I'm thinking, all right, well, (03:15):
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Kevin Tejada: this is going to end poorly, but I can't force them. (03:19):
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Kevin Tejada: So let's just ride it out, see what happens. Obviously, I tell them. (03:23):
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Speaker1: Hey, you kind of need to do this or otherwise your results (03:27):
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Kevin Tejada: Are going to be not guaranteed at all. Like, I don't care. I'm not counting calories. (03:30):
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Kevin Tejada: And just to let you know, about 100% of the clients who said they weren't going (03:35):
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Kevin Tejada: to count calories had a really tough time losing weight. (03:39):
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Kevin Tejada: And then they got upset and quit. So yeah, it's pretty important. (03:43):
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Kevin Tejada: The only exception to this was one female client of mine who did not want to (03:48):
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Kevin Tejada: count calories, but she wasn't fat to begin with. (03:52):
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Kevin Tejada: And she was really open to strength training. (03:56):
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Kevin Tejada: So she was essentially doing a body recomposition. She was just becoming stronger and leaner. (03:59):
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Kevin Tejada: But since she wasn't fat to begin with, her habits weren't destructive, (04:05):
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Kevin Tejada: calories in your entire life and you're not fat you can probably get away with (04:13):
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Kevin Tejada: it because your overall habits aren't leaning towards you know hedonistic gluttony. (04:17):
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Speaker1: But i would still advise you keep track of that shit because knowledge is power (04:24):
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Kevin Tejada: Part of this over complication this complexity comes (04:29):
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Kevin Tejada: from you guess that greed the weight (04:32):
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Kevin Tejada: loss industry or the fuck that (04:36):
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Kevin Tejada: means thrives on people not understanding things (04:38):
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Kevin Tejada: things being too complicated so i can say hey hey hey don't think (04:42):
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Kevin Tejada: about it just buy my thing i mean i get it money is cool check the links in (04:45):
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Kevin Tejada: the description but what i do is give you the answers for free literally if (04:50):
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Kevin Tejada: you go to you know my my my content just listen to that honestly you could lose weight For free you can, (04:55):
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Kevin Tejada: Thing is if you pay you get someone on your ass About it but What the majority (05:04):
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Kevin Tejada: of these people want to do is just say Hey don't think about it don't try to (05:08):
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Kevin Tejada: Understand weight loss it's way too Complicated just Just buy my super Top tier hit program, (05:12):
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Kevin Tejada: My tea And lard diet routine, (05:21):
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Kevin Tejada: Go on my Urine cleanse whatever the fuck people are Doing these days, (05:25):
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Kevin Tejada: don't want you to understand it there's like such a lack of people saying hey (05:30):
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Kevin Tejada: do you understand thermodynamics do you well first. (05:35):
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Kevin Tejada: Is if people try to teach about the you know the basic way weight loss works (05:46):
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Kevin Tejada: and basically just you know make sure your your daily activity and your bodily (05:50):
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Kevin Tejada: functions overtake your intake of food, (05:54):
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Kevin Tejada: maybe described in a more child-friendly way, it would teach everyone much more (05:59):
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Kevin Tejada: easily how to control their weight loss. (06:04):
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Kevin Tejada: But that would mean they get less money. So they ain't going to do that. (06:06):
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Speaker1: And what also (06:11):
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Kevin Tejada: Plays into this is the impatience. People want quick fixes. And if they don't (06:12):
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Kevin Tejada: understand weight loss and someone says, hey, you can lose X in fucking a week. (06:16):
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Kevin Tejada: They'd be like, oh, yeah, yeah, yeah. Let me try that. Let me try that. (06:20):
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Kevin Tejada: Because they're desperate. They don't understand. They don't understand. (06:23):
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Kevin Tejada: So they can't understand that that's bullshit. Unless the X is one pound, (06:26):
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Kevin Tejada: you can definitely lose one pound in a week. (06:31):
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Speaker1: This is a crazy stat, by the way. (06:33):
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Kevin Tejada: Apparently 116 million Americans, of course, Americans find that losing weight (06:35):
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Kevin Tejada: feels just as miserable and terrible as being overweight. (06:40):
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Kevin Tejada: That is fucking insane, (06:43):
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Kevin Tejada: but also understandable because losing weight is not very fun, (06:47):
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Kevin Tejada: especially at the beginning because you're doing stuff that you don't fully (06:49):
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Kevin Tejada: understand because it takes so long to see progress so you're thinking am i (06:53):
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Kevin Tejada: doing this correctly i don't see progress that quickly and i'm basically making (06:58):
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Kevin Tejada: myself miserable while still being fat it. (07:03):
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Speaker1: Sucks i'll admit but being overweight sucks i don't know (07:05):
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Kevin Tejada: Quite a lot i'll be honest with you, (07:09):
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Kevin Tejada: because of the over complexity of weight loss, a lot of people, (07:12):
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Kevin Tejada: they do the yo-yo stuff, which is basically describing the number of pounds that you are. (07:15):
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Kevin Tejada: Your weight is going up and down like a yo-yo. (07:22):
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Kevin Tejada: And I don't know if you know this, but your body doesn't like rapidly going up and down on weight. (07:25):
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Kevin Tejada: This happens because a lot of people are jumping from one thing that may or (07:29):
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Kevin Tejada: may not kind temporarily to another thing that may or may not kind of work temporarily. (07:33):
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Kevin Tejada: Their body fluctuates quite a lot instead of steadily (07:37):
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Kevin Tejada: sustainably going in one direction for quite a while something interesting is (07:40):
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Kevin Tejada: that there are some people with medical conditions who are encouraged by their (07:46):
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Kevin Tejada: doctors to lose weight which is a great idea because a lot of medical conditions (07:49):
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Kevin Tejada: stem from weight loss i mean from having way too much excess body weight, (07:54):
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Kevin Tejada: but apparently about half of them didn't don't feel like their providers are (07:59):
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Kevin Tejada: actually giving them enough information to lose weight, which is totally fair. (08:02):
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Kevin Tejada: When I was a big fat kid and teenager, I was told by my doctors, (08:07):
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Kevin Tejada: yeah, you got to lose weight. But what did they tell me? (08:12):
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Kevin Tejada: I don't even remember what they told me. Maybe eat less or something. (08:15):
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Kevin Tejada: Okay. What the hell does less mean? You know what I mean? (08:19):
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Speaker1: When you're a person who doesn't understand (08:23):
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Speaker1: or thinks everything's too complicated, you think because of the (08:25):
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Kevin Tejada: Of the things that people try because they don't understand them, (08:40):
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Kevin Tejada: they just hop onto something, they lose weight, maybe, you know, (08:43):
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Kevin Tejada: it works for a bit temporarily, but they don't have any idea, (08:47):
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Kevin Tejada: how to maintain that weight loss long-term because they don't fully understand it. (08:52):
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Kevin Tejada: They just followed a thing So they have no tools for maintenance No mental tools (08:56):
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Kevin Tejada: to keep that weight off So they fail They get upset and then they get fat again And this sucks. (09:02):
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Kevin Tejada: Approaches are necessary because weight loss is inherently complex due to individual (09:33):
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Kevin Tejada: metabolic differences. (09:38):
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Kevin Tejada: This metabolism argument is fucking stupid. When you get older, (09:39):
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Kevin Tejada: your metabolism does change a bit, but not by much. (09:44):
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Kevin Tejada: Honestly, the biggest gap would be about maybe 300 calories. (09:48):
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Kevin Tejada: Let's say between like a 20, I don't know, like a 30 something year old and (09:52):
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Kevin Tejada: a 60 year old, something like that. It's not big and it's oftentimes smaller. (09:56):
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Kevin Tejada: And by the way, you can increase your metabolism by being more active. (10:01):
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Kevin Tejada: So yeah, there are differences between people's metabolism, kind of. (10:05):
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Kevin Tejada: But you can control that. And by the way, these things in regards to age and (10:10):
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Kevin Tejada: activity are built in to the calorie calculators that you need to use to fucking lose weight. (10:15):
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Kevin Tejada: At the end of the day, still a caloric deficit. (10:20):
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Kevin Tejada: Obesity is a complex disease with many underlying factors and causes, (10:24):
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Kevin Tejada: not just a matter of willpower. (10:28):
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Kevin Tejada: I really hate that obesity is considered a an, (10:30):
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Kevin Tejada: i i feel like it's more like a side effect but i guess technically it does cause (10:34):
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Kevin Tejada: other health issues so maybe it counts as that but i don't know i don't i don't (10:40):
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Kevin Tejada: label it as such uh yeah i can have a lot of factors and causes but all of which are, (10:43):
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Kevin Tejada: are in control by you is that english all of those are in your control for example (10:49):
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Kevin Tejada: a factor may be the environment you're in maybe you live with someone who cooks like complete dog shit, (10:56):
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Kevin Tejada: and you're a child you can't really control that so yeah that will factor into your obesity, (11:01):
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Kevin Tejada: for sure but for people to say actually it's just in my genes i can't lose weight (11:07):
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Kevin Tejada: now shut the fuck up please that's not a factor or cause that's. (11:10):
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Speaker1: A really really stale (11:16):
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Kevin Tejada: Excuse next one the the move more eat less oversimplification fails to consider (11:17):
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Kevin Tejada: the complexity of metabolism set point weight and hormonal impacts, (11:23):
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Kevin Tejada: voice is kind of like a tame jimmy from south park but i'm not trying to pretend to be handicapped, (11:29):
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Kevin Tejada: over years and your eating habits. (12:00):
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Kevin Tejada: Assuming you're not constantly gaining weight and weight and weight. (12:03):
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Kevin Tejada: Hormonal impacts, I don't know how significant those are. (12:06):
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Kevin Tejada: But yeah, there can be some complexity in this. (12:11):
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Kevin Tejada: But the only thing that does is change the way that you approach the caloric deficit. (12:14):
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Kevin Tejada: Because yeah, just eat less. You don't even need the move more part. (12:19):
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Kevin Tejada: It's just super helpful. All you need is the eat less part. (12:23):
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Kevin Tejada: You just need to find out, eat less than what? (12:26):
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Speaker1: Once you find that out, you are good. Different approaches work for different (12:29):
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Kevin Tejada: Made me sound really insensitive. I'm not trying. I'm not trying to sound like (12:38):
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Kevin Tejada: Jimmy from South Park. I promise. It's just... (12:43):
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Kevin Tejada: Again, I don't know what else to do. I'll figure it out. Don't worry about it. (12:46):
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Kevin Tejada: Different approaches work for different people. (12:49):
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Kevin Tejada: Some need structure and specific rules to succeed. This one is legit Some people (12:51):
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Kevin Tejada: do need Either specific rules Guidelines Accountability Something like that (12:56):
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Kevin Tejada: Some people They think Okay yeah I understand You have a caloric deficit You (13:02):
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Kevin Tejada: eat less So much your body needs You will You know Shrink. (13:06):
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Speaker1: Fuck do I implement that in my day-to-day life? (13:11):
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Kevin Tejada: I'm going to have to shop again. I'm going to have to maybe exercise. (13:13):
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Kevin Tejada: I'm going to have to count. God, how the fuck do I? (13:16):
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Kevin Tejada: I think it's frustrating. I can get behind this one. (13:19):
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Kevin Tejada: The structure and rules, some people need that to flourish. (13:23):
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Kevin Tejada: I benefit a lot from that. Now, I do have a lot of flexibility in that these (13:29):
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Kevin Tejada: days because I truly, truly understand the process. (13:33):
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Kevin Tejada: But yeah, starting out, some people need, hey, if you go above this number in (13:37):
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Kevin Tejada: the caloric budget, you're fucked. (13:41):
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Kevin Tejada: Think about it that way. And some people will benefit a lot from that kind of mindset. (13:43):
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Kevin Tejada: I mean, long-term thinking that way might not be great, but hey, (13:48):
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Kevin Tejada: when you, when you're trying to lose, you know, 50 pounds or more, (13:53):
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Kevin Tejada: sometimes that shit's really helpful. (13:57):
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Kevin Tejada: Weight loss becomes more difficult with age and certain life stages like menopause (14:00):
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Kevin Tejada: requiring more specialized approaches. (14:05):
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Kevin Tejada: It does become a bit more difficult with age due to what I said about the metabolism, (14:08):
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Kevin Tejada: just a couple hundred calories of difference and the activity will become tougher. (14:15):
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Kevin Tejada: If you're someone who's 60 years old and you basically never exercise and you (14:20):
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Kevin Tejada: start, it's going to be kind of rough. (14:24):
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Speaker1: If you've exercised (14:25):
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Kevin Tejada: For decades up to that point, you can continue exercising. (14:26):
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Kevin Tejada: Now you can't do the things you used to do necessarily. You probably can't squat (14:30):
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Kevin Tejada: 325 pounds, but you can still exercise. (14:35):
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Speaker2: You know, taking all that into account, (14:41):
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Kevin Tejada: It can be a bit more difficult, but I don't think it requires a more specialized approach. (14:43):
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Kevin Tejada: You still need to just eat fewer calories. Maybe a specialized approach into (14:48):
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Kevin Tejada: the activity level, into the activity that you want to take. Sure. (14:53):
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Kevin Tejada: Maybe the foods that you want to eat as well. Maybe you're more sensitive now (14:56):
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Kevin Tejada: to certain things. I don't know. Apparently tastes change with age. (15:00):
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Speaker1: When I was a baby, (15:04):
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Kevin Tejada: I think I loved carrots. And then when I became a kid and teenager I hated carrots (15:05):
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Kevin Tejada: and now I love carrots again apparently this this kind of stuff is common so (15:10):
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Kevin Tejada: I don't know maybe that'll affect you and your old but you still just need to eat less so god. (15:14):
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Speaker1: This episode is gonna be so fucking long (15:20):
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Kevin Tejada: Okay let's get into some numbers and speed run some of these there's a lot of (15:21):
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Kevin Tejada: fucking stats on this one 90% of people fail to achieve their weight loss goals (15:27):
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Kevin Tejada: yeah I believe that shit most people give up real quick that's why. (15:32):
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Kevin Tejada: Most people don't understand the whole process. That's also why. (15:36):
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Kevin Tejada: 90%, I believe that, but that's sad as hell. You really got to stop counting (15:41):
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Kevin Tejada: those New Year's resolutioners. (15:45):
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Kevin Tejada: I feel like that bumps up that percentage quite a lot. (15:46):
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Kevin Tejada: About half of US adults tried to lose weight in a recent study, (15:50):
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Kevin Tejada: a year-long study, and it looks like women are more likely than men to try to lose weight. (15:54):
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Kevin Tejada: About 56% for women to 41% for men. (16:01):
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Kevin Tejada: Makes total sense. And there's some assholes out there who say, (16:05):
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Kevin Tejada: oh man, the weight loss process is totally different for women. Fucking no, it's not. (16:09):
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Kevin Tejada: People say this shit and then women think it's more complicated than it is. (16:14):
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Kevin Tejada: And then, oh, they could be taken advantage of much more easily as per usual. (16:18):
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Kevin Tejada: And also the, you know, the body image shit, it sucks for, it really sucks for women out there. (16:23):
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Kevin Tejada: Honestly, when we're talking about weight loss and fitness there's so much extra (16:28):
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Kevin Tejada: bullshit that they have to dodge, (16:32):
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Kevin Tejada: obese adults who try to lose weight, only 40% of them. (16:36):
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Speaker1: And just 20% lose about 10% of their body weight or more. (16:44):
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Kevin Tejada: That's awesome. I lost like 40% of my body weight or something like that. (16:50):
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Kevin Tejada: Nice. I'm in the top 20%. The percentage, this is sad as hell. (16:55):
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Kevin Tejada: The percentage of people who lose weight and successfully maintain that loss (16:59):
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Kevin Tejada: has been estimated to be as small as 1% to 3%. You know what? Yeah, that makes sense. (17:03):
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Kevin Tejada: When you think about pure percentages, that does make sense. (17:08):
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Kevin Tejada: That is very sad, but it does track. (17:12):
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Kevin Tejada: 71% of Americans gained weight during COVID, with 63% stating that long-term (17:16):
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Kevin Tejada: maintenance was difficult during lockdown. (17:22):
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Kevin Tejada: I gained weight during COVID too, but not because of COVID, but because I moved across the country, (17:26):
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Kevin Tejada: and the situation I was in made it so that there's no (17:33):
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Kevin Tejada: fucking way I could track my (17:36):
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Kevin Tejada: calories properly because I wasn't the one cooking and I (17:38):
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Kevin Tejada: wasn't making enough money to actually buy food my fucking self (17:42):
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Kevin Tejada: it was a really fuck situation but I didn't really get fat I was working out (17:45):
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Kevin Tejada: like a motherfucker inside and I was still you know I was still using my years (17:50):
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Kevin Tejada: of experience to not eat an insane amount and it helped that a lot of the stuff (17:56):
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Kevin Tejada: some of the stuff that was being prepared wasn't really to my liking. (17:59):
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Kevin Tejada: So it wasn't terrible, terrible, but I did gain some weight. (18:03):
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Kevin Tejada: Thankfully, some of it was muscle. Because when I went back to the gym after (18:08):
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Kevin Tejada: they opened, I didn't lose that much strength, to be honest. So that was great. (18:11):
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Kevin Tejada: But yeah, if activity was part of your overall routine, then having that sliced (18:17):
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Kevin Tejada: would change the caloric needs. (18:23):
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Kevin Tejada: So that makes sense that COVID would affect that like crazy. (18:25):
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Kevin Tejada: I don't know which countries are involved in this stat right here, (18:29):
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Kevin Tejada: but it's interesting to me. (18:32):
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Kevin Tejada: The UK, United Kingdom, had the greatest success with losing weight during the (18:33):
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Kevin Tejada: pandemic, 40% of people, while the US had the least success, 27% of people. (18:37):
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Kevin Tejada: I don't know which countries they're polling here. I'm assuming maybe developed (18:44):
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Kevin Tejada: countries, people who keep track of this shit. (18:47):
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Kevin Tejada: Makes sense that the US is at the bottom, that's per usual. Some of the common (18:51):
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Kevin Tejada: barriers that people say prevent them from achieving weight loss include the (18:56):
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Kevin Tejada: high cost of healthy foods, which is not true. (19:01):
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Kevin Tejada: Actually healthy foods are, I mean, if you cook, let me say that, (19:06):
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Kevin Tejada: if you cook, healthy foods are pretty cheap. (19:09):
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Speaker1: You want to eat out and eat quote-unquote healthy. Yeah, some of those cunty restaurants (19:11):
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Kevin Tejada: Charge a lot. Oh, you want this fucking kale salad? It'll cost you $17. Fuck you. (19:17):
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Kevin Tejada: Another barrier is lack of time for physical activities, which is a separate problem. (19:24):
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Kevin Tejada: You don't need to do any physical activity whatsoever to lose weight, although you really, (19:28):
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Kevin Tejada: really, really should next barrier is calorie (19:31):
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Kevin Tejada: reduction i don't know how the fuck that's a barrier that's less the process (19:34):
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Kevin Tejada: i don't understand that shit at all maybe that part's hard for them maybe like (19:38):
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Kevin Tejada: actually keeping their calories down eating less yeah that's tough sometimes (19:42):
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Kevin Tejada: honestly i don't know if i call that a barrier though it's kind of just having (19:46):
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Kevin Tejada: trouble with the process itself, (19:50):
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Kevin Tejada: but the process itself can't be the barrier that doesn't make (19:52):
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Kevin Tejada: any sense and the last barrier here is discouragement from slow progress that (19:56):
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Kevin Tejada: yeah that actually makes sense like i said this whole thing takes a while if (20:00):
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Kevin Tejada: you do it correctly and if you're not keeping track whether it's with pictures (20:05):
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Kevin Tejada: measurements anything it's going to seem like nothing's happening for a fucking long time, (20:08):
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Kevin Tejada: and that can make you really upset and just think oh well why am i trying like (20:14):
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Kevin Tejada: nothing's happening so why bother you know caring makes sense but you gotta (20:18):
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Kevin Tejada: stick you gotta stick it out. (20:23):
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Kevin Tejada: As I often make the comparison this is like an RPG in a game you just have to (20:25):
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Kevin Tejada: grind you have to kill those fucking monsters grind for experience points and (20:29):
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Kevin Tejada: you will eventually level up but it's going to seem like you're doing the same (20:33):
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Kevin Tejada: shit over and over with no feedback no progress whatsoever, (20:36):
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Kevin Tejada: but it is you are making progress though when you are you know grinding for (20:40):
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Kevin Tejada: experience points the experience points are going up it's just that you're not (20:45):
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Kevin Tejada: noticing because it's not hitting that threshold to get to the next level same (20:48):
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Kevin Tejada: with the weight loss you are making that progress you're losing that weight. (20:52):
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Kevin Tejada: It's just that on the scale, it's not saying, oh, you've lost 10 pounds already. (20:55):
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Speaker1: But you are very slowly making that progress. (20:59):
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Kevin Tejada: So how do you deal with weight loss over complication? Just focus on the actual basics. (21:02):
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Kevin Tejada: Eat fewer calories than your body needs to maintain yourself. (21:11):
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Kevin Tejada: Go to a calorie calculator, put your stuff in. (21:14):
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Kevin Tejada: Activity, all that stuff. Read what it spits out as your maintenance amount, (21:17):
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Kevin Tejada: then get a calorie tracking app to track your food and make sure you stay under (21:22):
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Kevin Tejada: that maintenance amount. (21:27):
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Kevin Tejada: That's it. It can be 100 calories under, although I wouldn't do that because, (21:28):
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Kevin Tejada: you know, the margin for error is going to make it so that might not even be useful. (21:32):
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Kevin Tejada: I would say at least 300, maybe 500 calories under that maintenance amount. (21:38):
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Kevin Tejada: Do that every day for weeks, months, take pictures every, (21:42):
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Kevin Tejada: month or so and you'll lose weight (21:46):
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Kevin Tejada: that's it now what i (21:48):
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Kevin Tejada: also recommend and then this is ironic me trying to (21:51):
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Kevin Tejada: add stuff to the to the (21:54):
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Kevin Tejada: simplicity of it but i would recommend exercising doing (21:57):
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Kevin Tejada: compound movements full body stuff on the way down because if you don't exercise (22:01):
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Kevin Tejada: while you're losing weight you're gonna lose a lot more than just body fat you're (22:04):
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Kevin Tejada: gonna lose some muscle too you don't want that because you know you're gonna (22:09):
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Kevin Tejada: look like a sick figure and also put your body in jeopardy because it has no fucking armor. (22:12):
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Kevin Tejada: If you don't think muscle is armor, try pushing an old person. (22:18):
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Kevin Tejada: Well, don't try actually pushing an old person over, but just imagine that they (22:21):
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Kevin Tejada: fell over and they break something, right? Now me, I've fallen. (22:25):
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Kevin Tejada: Not often because my balance isn't that fucking bad, but I've fallen. I'm like, ah, I fell. (22:29):
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Kevin Tejada: But you know, I have muscle on me. So it kind of protects me from actually getting hurt. (22:34):
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Kevin Tejada: I bumped into tables before in my leg, my thick ass thighs. I'm like, (22:39):
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Kevin Tejada: ah, that, that didn't feel great. (22:43):
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Speaker1: But I'm not like, I'm not injured or anything. (22:45):
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Kevin Tejada: Muscle is organic armor. So I recommend you start building that on the way down to. (22:48):
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Speaker1: A healthier weight. (22:54):
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Kevin Tejada: If not, you're going to be just skin and bones. That's what skinny is, (22:56):
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Kevin Tejada: by the way, just so you're not fat, you're not strong in any way whatsoever. (22:59):
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Kevin Tejada: You're very thin, you're lanky, you're scrawny. (23:03):
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Speaker1: If you're thin, (23:05):
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Kevin Tejada: That just means you're not fat. If you're skinny, it means you've got really nothing. (23:06):
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Kevin Tejada: Out with the overcomplication is just kind of planning ahead of time in terms of eating. (23:11):
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Kevin Tejada: If you're thinking, oh man, I want, I don't want to track my calories every single meal. (23:17):
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Kevin Tejada: It's annoying as hell. Okay. Try meal prepping, cook a bunch, (23:21):
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Kevin Tejada: cook a bunch of meals at once and track that immediately. (23:24):
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Kevin Tejada: Most calorie tracking apps let you track into the future too. (23:27):
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Kevin Tejada: So what I do sometimes is I cook a bunch of, you know, a bunch of stuff and (23:30):
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Kevin Tejada: that'll be my lunch or whatever for today, tomorrow, maybe the next day as well. (23:34):
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Kevin Tejada: Try to portion it out, you know, into two or three whatever it is and all the (23:39):
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Kevin Tejada: ingredients i just cut them in half or cut them into thirds there might be an (23:43):
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Kevin Tejada: easier way to do this but whatever you can count your calories by per week instead (23:46):
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Kevin Tejada: of per day if this is too annoying but what i do with that is after i separate that i just put it in the, (23:50):
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Kevin Tejada: tracking app for today for the next day and then the day after that then when (23:58):
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Kevin Tejada: it's tomorrow i can just pull that meal out of the fridge it's already tracked (24:03):
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Kevin Tejada: i can just go eat feels great So meal prep and track prep, (24:07):
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Kevin Tejada: It's awesome What I also recommend is just taking pictures Because a lot of (24:12):
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Kevin Tejada: people they get frustrated Because they think oh this whole process is too insane (24:17):
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Kevin Tejada: Too slow, too complicated Take pictures, take measurements Because that will (24:20):
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Kevin Tejada: be the proof that will shut you the. (24:24):
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Kevin Tejada: Correctly You will notice something, (24:34):
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Kevin Tejada: just remember this takes a while this this is not gonna happen overnight unless you get lipo, (24:38):
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Kevin Tejada: it takes it takes a while so just be in it (24:43):
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Kevin Tejada: for the long haul just do the simple basics for a long time and you'll be okay (24:46):
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Kevin Tejada: if you switch around to this all this complicated shit because you don't understand (24:51):
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Kevin Tejada: the underlying process of weight loss you're going to really really really not (24:55):
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Kevin Tejada: have a good time it's gonna take even longer all right if you don't want the (24:59):
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Kevin Tejada: gradual weight loss just, (25:03):
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Kevin Tejada: think it's gonna be faster than if you fuck around for a bunch of years not (25:05):
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Kevin Tejada: understanding what you're doing that will take longer so choose your battles (25:10):
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Kevin Tejada: it's gonna be slow or it's gonna be slower what do you want probably. (25:15):
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Speaker1: Slower right leave a comment what is the most complicated thing about (25:19):
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Kevin Tejada: Weight loss you've ever heard for me it's probably those people who say oh man (25:23):
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Kevin Tejada: i have this condition this condition this condition i have to eat this particular (25:28):
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Kevin Tejada: way to lose weight i'm thinking all All right, well, that's not true, (25:31):
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Kevin Tejada: but I hope you lose weight. (25:35):
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Kevin Tejada: Or the people who think, oh, man, it's just genetic. My parents are really overweight. (25:37):
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Kevin Tejada: My family's just fat, so I'm going to be fat. (25:42):
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Kevin Tejada: This shit ain't genetic, man. Maybe the fat distribution would be similar genetically, (25:45):
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Kevin Tejada: but you don't have to be fat. (25:50):
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Kevin Tejada: I mean, when I was a fat teenager, most of my family was fairly thin. (25:53):
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Kevin Tejada: Nowadays, it's changing, unfortunately, but we were the oddballs. (25:58):
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Kevin Tejada: Emphasis on balls not like testicles like shaped like balls because we're fat, (26:02):
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Kevin Tejada: so it's not it's not genetic that's fucking wild anyway I hope you make it and I'll see you next time. (26:08):
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