April 16, 2025 • 31 mins
The reality of weight loss sustainability is stark, with 90% of people regaining all the weight they've lost within 5 years due to biological factors and unsustainable approaches.
• Biological factors work against weight loss as hunger hormones increase dramatically with each pound lost
• Modern food is engineered to be highly palatable but not satiating, with fiber often deliberately removed
• Quick-fix diets fail because they're temporary solutions that don't address long-term habits
• Sustainable weight loss requires modest calorie deficits (10-15% below maintenance) rather than extreme restriction
• Small food substitutions like low-fat dairy, leaner proteins, and lower-calorie condiments can save hundreds of calories daily
• Breaking limiting beliefs about reduced-fat options not tasting good enough is essential for long-term success
• Understanding your calorie maintenance level through online calculators provides a crucial starting point
• Single-ingredient whole foods should make up 80% of your diet with 20% reserved for favorite treats
• The ability to tolerate temporary frustration during the adaptation phase builds the skillset needed for maintenance
• Homemade meals typically contain far less oil and salt than restaurant options while being more calorie-friendly
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
90% of people over a five-year period will regain all
of the weight they lost.
Welcome to episode 56 of In theGrand Scheme of Fitness with
(00:20):
Justin Scallard and Ethan Wolfe.
I am your host, justin Scallard, and I am your co-host, and
Ethan Wolfe, I am your host,Justin Scalard.
And I am your co-host, ethanWolfe, and today, guys, we're
talking about a scary statisticthat is actually, in my
experience, quite true, and thatis that 90% of people over a
five-year period will regain allof the weight they lost.
That's crazy.
So basically, what that meansis that 9 out of 10 folks who've
(00:42):
experienced any sort of resultsin the moment meaning like,
maybe you lost 20 pounds, 50pounds, 100 pounds on average,
when tracked within five years,9 out of 10 of you will gain it
back, and that's a prettystartling statistic, and I think
we just want to talk about why,and maybe talk about some of
our own personal anecdotes withworking with clients and what we
(01:02):
see as just a sustainable wayto make sure that you're not a
statistic.
Speaker 2 (01:09):
You know part of that statistic that most people do
not believe when they hear it.
Speaker 1 (01:12):
They don't believe it because you know it's like
there's statistics, but it'sthem, not us.
Oh, of course I would never.
I would keep it off.
Yeah, and it's like you know,when you say, hey, 75% of the
population is obese.
Nine out of 10 people willregain all of their weight.
You know the average American X, y and Z, it never feels like
(01:33):
it's you they're talking about.
It feels like it's them, yeah,but that's such a huge
percentage of the populationthat it's like it probably is
you, yeah, or it's been youmultiple times yeah, it's
already actually been you, butit's like, probably is you, yeah
, or has been you multiple timesyeah, it's already actually
been you, but yeah, yeah, denial.
So, first of all, like I thinkreally what we're talking about
(01:54):
is sustainability, yeah, and Ithink there's a lot going on
with this that you know.
It's like there are real things, like real biological and
hormonal things that happen aswe become a smaller person, as
we, as our bodies, lose weight,you know, our hormones do change
and our hunger hormonesincrease.
Yes, ghrelin, leptin what wasthe statistic?
For every kilo of body weightwe lose, our hunger hormones
(02:17):
increase by like 100 calories.
So if you lose 10 kilos or justgive or take 22 pounds, that
means that you're going to becraving a thousand more calories
a day via v, your hungerhormone increase insane, which
is especially why, if you'vegotten to being obese and
actually lose weight, it's somuch harder to sustain that
(02:39):
weight loss because you just soyour.
Speaker 2 (02:41):
Your clock is so wired of like.
We need to get back to where wewere.
Speaker 1 (02:45):
Yeah, that new set point of being obese is what
your hormone levels and yourappetite levels are dialed in at
now.
Yep, and it goes against humannature to purposefully restrain
from food.
I mean, like they even like.
And I don't mean to demonizethe food industry, because it is
what it is, it's just, it'sjust supplying the demand that's
(03:05):
out there.
But for sure, like obesogenicfood, carl's jr doritos ice
cream, it's designed to befucking delicious and
unsatiating.
Speaker 2 (03:17):
I mean, I was actually just reading about a
whole thing about when industrystarted to purposely remove
fiber from food.
So if you look at cereal andyou look at corn puffs, corn
actually has a fair amount offiber, but you look in the
cereal and there's zero fiber,because now it's not satiating.
Yeah, it doesn't keep you fulllonger.
It's more likely to eat more ofit.
Speaker 1 (03:33):
Not going to want seconds or thirds.
If you're full, make more money.
Speaker 2 (03:35):
Yeah, and so it's like you know, unfortunately
profits do drive things and youknow, there's all these little
things that they know and theyalways have, they always will,
and so we can't control that.
Speaker 1 (03:44):
What we can control is how much awareness we have
over it and our choices, and Ithink there's so much power in
the knowledge of understandingthat you are going to be
hungrier as you lose weight.
If you're going to lose weight,you have to be in a calorie
deficit.
If you're going to be in acalorie deficit, you're going to
be hungry.
I'm sorry, there's no other wayaround it, but that's where we
have to like, come in asconscious human beings and
(04:06):
realize hunger doesn't meanstarving.
So, whatever your system istelling you because you're
losing weight and you're gettingflooded with leptin and ghrelin
and all these hunger hormonesand it feels very urgent you
just got to know and trust thatI've had my 2000 calories for
the day.
Speaker 2 (04:23):
Yeah.
Speaker 1 (04:24):
I am not starving, yeah, I'm not gonna die.
I'm just a little hungry and itcan feel intense at times, and
I think that the more we can outlogic our emotions yeah,
because we have the tools andthe vocabulary to explain what's
actually happening well, itstands to reason that we might
be better armed to battle theseepisodes as they arise,
(04:45):
absolutely.
But if we don't and we decideto stay ignorant and we just are
emotionally driven, then youknow it's going to be really
difficult.
It's going to be a hard ride,you know, and you might become a
statistic, unfortunately.
Yeah.
But that being said, I'm nottrying to be unsympathetic,
because the fact is is thatthere is a lot of biological
systems that are triggered whenwe start to lose weight yeah,
(05:06):
it's not like you're just,you're weak.
Speaker 2 (05:08):
No, you're not just weak like you're truly battling
some real shit.
Your physiology it's, it's.
Speaker 1 (05:12):
Yeah, our bodies are doing their thing, and we just
have to learn how to maneuveraround them properly yeah,
because I mean, we're not thatremoved from when humans were
just another starving animal outin the bush.
Yeah, oh, I haven't eaten days.
I'll eat anything.
You know like.
We were only like what?
thousand years, five, fivethousand years away from that
(05:34):
shit you know, like humanexistence, it's like a less than
a percent of our timeline.
Yeah, so we have to be umunderstanding of what's going on
and strategic.
But then again I mean there isreal strategy.
There is real strategy andtactics to set yourself up for
(05:56):
the smoothest weight loss andjust better your odds.
Listen, nothing's guaranteedout there, but all we can do is
kind of hedge our bets that wedon't become a statistic through
better choices.
You know, food choices,approach choices, how are you
going to approach your diet?
Yeah, you know.
Are you going to just continueevery every quarter, do another
(06:17):
four-week cleanse?
I think that that's going tosomehow solve all your
behavioral issues, right?
yeah, like I'm not gonna, I'mjust gonna do another extreme
behavior, not trying to changeany other behavior I'm gonna
fight one extreme behavior,another extreme behavior, or
just throwing this out there, oror or are we going to embrace
the fact that we actually don'tdefy physics?
(06:38):
We're all snowflakes, turns out.
Very, very few of us defyphysics in fact, I think no one
and realize that there is a rateat which your body metabolizes
calories, you know, despite whatyour anti-vaxxer chiropractor
tells you.
And and if we can justunderstand that number, slip 10
(07:01):
below the radar there, notenough to disrupt your life.
Include within that amount offood which is 10 to 15 below
your metabolic rate.
Within that now we get toinclude our favorite foods and
snacks.
We just are our good studentsand only go up to that ceiling.
Yep, so it's just a, we're justslipping under the radar yeah,
(07:23):
it's just barely noticeable,just slipping under the radar.
10 deficit yep, no big deal, youknow if you make 100 bucks and
you put one.
If you put 10 bucks away, youget 90 or you're gonna.
Is it gonna change how you feelabout how much money you have?
That much probably not.
Yeah, you know, if you have 2000 calories and we just take
200 and remove it, you got 1800still.
(07:44):
So pretty much kind of whatyour body needs, just a little
bit less.
And then you make, then youjust make good food choices.
80 of it is, like ethan wassaying, like high fiber stuff,
so you don't just, you're notjust starving again yeah, yeah
high volume foods.
high volume single ingredientfoods.
Yeah, you know that is thesecret and like it's almost too
simple, I think, to like theyhear it and then it's just like
(08:07):
a pause and they go, nah, orit's like never mind, they're
gone, yeah.
Speaker 2 (08:12):
All right, buddy.
Well, it's also boring in asense.
When you're used to rich saucesand cheese on everything, you
know if you go out to eat, halfthe things taste so good because
there's just so much butter andsauces and creams and you know
you get a pasta dish and a creamsauce and it tastes so amazing
and it's cheap.
Speaker 1 (08:32):
People are always like oh, it's like man,
obesogenic food, which is whatpeople in the industry call it
Carl's Jr Haagen-Dazs Domino'sPizza.
It's obesogenic, it createsobesity because it's so
palatable, highly palatable, themost delicious food you can.
(08:54):
It's very low fiber.
You can just keep going.
Oh yeah, and it's cheap.
It is really cheap.
A whole pizza is like 10 bucks.
Little Caesars is like two forsix bucks or some crazy shit
like that.
It's insane.
Yeah, it's just a recipe fordisaster for so many people,
especially if you're the type ofperson who just genetically you
have a higher appetite.
Some people are just hungrier,they just have a bigger appetite
(09:16):
.
It's true, yeah, and that'sjust a genetic coin toss.
You just got lucky or gotunlucky in that flip.
Speaker 2 (09:22):
Absolutely.
It might have a higher abilityto assimilate food and calories.
Yeah, which was helpful backthen.
Speaker 1 (09:29):
Yeah, not helpful.
Speaker 2 (09:30):
Now, that might've meant survival, exactly Might've
meant survival At one pointyeah, now it just means you pack
it on a little easier thansomebody else.
Yeah, yeah.
Speaker 1 (09:37):
And so these are all real world things that people
have to contend with, and so nowand so, when you think about
all these things you have tobattle with, well then it's
really not that startling of astatistic.
It kind of makes more sensethat nine out of ten folks who
give it a real try mightexperience some success in the
beginning.
But once the shine wears offthe apple and it becomes routine
(09:58):
and monotonous, they go back toquote-unquote normal, slowly
re-assimilate back to normal.
Speaker 2 (10:05):
Yeah.
Speaker 1 (10:06):
Within five years, again we're back.
Speaker 2 (10:07):
And that's the thing I think our patterns and habits
and our identity around food isset in a certain way before we
make changes, and I think it'salways this intent to return.
You know, oh, I'm going to goon a diet Right To lose weight,
and this diet will be for aspecific amount of time and once
the diet's over, then thediet's over, and you finally go
(10:28):
back to normal again.
Exactly, and I was just sayingto Justin I was talking to one
of my clients who I just startedwith it's like if you go back
to doing the things that got youthere in the first place, you
will return to where you were inthe first place, and it's the
unfortunate truth.
I think that's also daunting is, in a way, and one of the
reasons is that you have to doit forever.
Otherwise, if you go back toyour old eating habits, you're
going to gain the weight back.
(10:49):
There's no going back.
There's no going back.
And so it's like how can youmake it enjoyable and
sustainable so that you don't goback but you still enjoy your
life?
Speaker 1 (10:59):
if you can't do it.
If you can't do it for 10 years, then you probably shouldn't do
it for 10 days or 10 weeks,right, or whatever?
I mean like if, if the only wayyou know how to lose weight is
to cut out carbs and run fivemiles every morning, okay,
that'll work yep.
Can you do that for the rest ofyour life?
Yeah, probably not, probablynot.
(11:20):
So then what's worse?
Like going in this, these fitsand starts of like losing 20
pounds and then burning out forsix weeks and gaining it back,
and then doing the same thingthat you've did before to lose
20 pounds, but then burning outfor six weeks and gaining it
back.
You know it's tough and I thinkthat like the litmus really has
to be, like what can I seemyself doing long term?
(11:46):
And that's why I'm just such astickler on tracking your
calories, because it's like isas difficult as it is in the
beginning to get over thatlearning curve, which it's not
that difficult as triggering aspeople say that it is well,
you're probably alreadytriggered, you know, and this is
just where it's like man, wejust live in a moment where
gaining weight is notnecessarily urgent, until, of
course, it is.
(12:06):
But let's look at it from adifferent angle of finances.
If you were consistentlyspending more money than you
make, I don't care how triggeredlooking at your accounts makes
you or tracking your expensesmakes you you're going to be on
the streets at some point, right, yeah?
Speaker 2 (12:26):
So you don't get the privilege of feeling triggered.
Speaker 1 (12:29):
Being triggered is like you don't like, no one like
, so what?
You gotta stop that.
But we live in a time and thisplace, where it's like people
can throw the trigger card down.
It's like, oh okay, well, well,and it's like I get it.
But it's like, also, how abouta little exposure therapy?
(12:53):
How about you just fucking doit until it triggers you a
little bit less, and a littlebit less, and a little bit less,
and eventually, probably withina matter of weeks, it doesn't
trigger you at all and it's justpart of your daily routine.
Because when you understandthat which just okay, I gotta
eat 2 000 calories a day to loseweight, great, pick your foods,
(13:15):
just do a good job, be accurateand don't go past that number.
And then when you do that, it'slike that's sustainable,
because it's like instead ofthree slices, it's one slice.
Instead of the whole subsandwich, it's just the half of
a sub sandwich.
Instead of a full soda, it'sjust a soda.
These are real easy trade-offs.
Speaker 2 (13:32):
Yeah.
Speaker 1 (13:32):
That really feel like in the same Low fat cheeses.
They're on brand.
It's on brand still.
It's just a smaller version ofit.
Yeah, it's not the completerestriction.
And if you ask somebody, canyou see yourself doing that for
10 years, Probably like I meanyeah, yeah.
Speaker 2 (13:47):
Yeah, yeah Great, especially for the trade-off of
avoiding metabolic disease.
Speaker 1 (13:51):
Yeah.
Speaker 2 (13:51):
Looking good, totally being able to play with your
kids.
Speaker 1 (13:54):
Yeah, living longer you know, not feeling like
you're just constantly deprivedbecause you're doing another
starvation diet orultra-restrictive elimination
diet for the fifth time,thinking that somehow this one's
going to be different.
Speaker 2 (14:06):
Oh, this is that new one.
Oh yeah, this is that new one.
Oh yeah, this is that new one.
No nightshades, that's theanswer.
The inflammation from thenightshades is what's actually
making you put on fat have youheard of the SYBU diet.
Speaker 1 (14:20):
Exactly, it's like sure, haven't?
Oh man, it's crazy.
So here's how it works.
It's soups, but it's mushroomsoups, it's mushroom soups.
And you get one day a weekwhere you can eat whatever you
want, and then every day it'sjust mushroom soups.
It works dude.
Speaker 2 (14:37):
That's why we need to shut your blowhole up.
Shut your blowhole.
Speaker 1 (14:41):
Stop your blowhole and we laugh at it, but this is
what's happening.
Speaker 2 (14:48):
It is, it's crazy america and western countries
and it's not even now.
Even almost every country, evenoh yeah, you know the I don't
say third world, but non-westerncountries that used to not have
obesity rates because chainslike mcdonald's and kfc and all
these places are coming in.
People are just starting togain the crazy weight where you
(15:09):
never used to be.
Speaker 1 (15:10):
The the obese foods as you were talking about
Obesogenic foods Highlypalatable obesogenic foods,
delicious, crispy fried chickenskin, great and, by the way, 10%
of the time go for it.
Have fun, you deserve it.
Speaker 2 (15:22):
The 10% isn't going to define the 90%, and that's
the difference is actually, canyou do it for the 90%?
Speaker 1 (15:27):
Yeah.
And I mean like earn it,fucking earn it.
Speaker 2 (15:32):
Yeah.
Speaker 1 (15:32):
Like just because you had a day, it doesn't mean
you've earned it Right Cause.
I just have too many of thesecalls, man.
I just have too many callswhere I'm like you're going to
be 60.
You're going to be 60 years old.
I just turned 40 and I was 20once.
Speaker 2 (15:49):
Right, right.
Speaker 1 (15:51):
And it was.
I just turned 40 and I was 20once, right, right.
And everyone's like you'll be40 one day and I'm like, yeah,
no, I won't, nuh-uh, nuh-uh, notyet.
And you know, it's just likequality of life is just more and
more precious.
The older we go, the older weget, the longer we go on this
road and it's like man.
I know six-year-olds that arewheelchairs on their second hip
surgery with oxygen tubes intheir nose, and I know
(16:13):
six-year-olds that are doing 10straight pull-ups and taking a
jog and, you know, taking theirshirt off at pool parties
because they're feelingthemselves.
Speaker 2 (16:21):
Which one do you want to be?
Speaker 1 (16:22):
You know, and it's just like that's just a choice,
it's just you can choose, butit's the quintessence of delayed
gratification 100% what I wantnow versus what do I want most.
Speaker 2 (16:36):
Absolutely.
I think you also got to name it.
I think you have to get realwith yourself and understand
what's at stake and start to belike, oh no, no, like tomorrow
will be the day, and actuallyreally take a look in the mirror
and be like do I want to beoverweight?
How do I want to feel when I'molder?
What it's going to be like inone to five years, five, 10
years?
And then from there you cankind of anchor and reverse,
(16:59):
start to get real and makedecisions now.
Yep, totally.
Speaker 1 (17:04):
And it's like that ability to tolerate frustration
is actually the skill set you'redeveloping to keep your results
.
So the depths that youexperience by feeling frustrated
to have to, like, track yourfood is actually the height of
the skill set that you'rebuilding to know how to maintain
(17:24):
yourself.
And so it's a weird paradox,but, like, the instant
gratification of like a get fitquick teaches you nothing.
Because when you eventuallyquit the elimination diet, the
S-B-G-Y-N diet, the, you name it, and you go back to quote,
unquote, normal again, you'renow just almost like creating
(17:46):
like a form of PTSD arounddieting.
Speaker 2 (17:50):
Yeah.
Speaker 1 (17:50):
And that's really what's triggering you is just
the fact that you keep tryingand failing, and trying and
failing.
And now diet just becomes thislike very general broad umbrella
term for everything.
That's not just you comfortingyourself through indulgence or
not having to think about it oryou know, or whatever, and so
(18:12):
it's like.
But if you just stick with itand you just batten on the
hatches and you ride it out andyou feel all the frustration,
you feel all the feelings andlike the resistance and the oh,
you challenge yourself I don'twant to do it, but I'll do it
anyways, and you overcome, andyou overcome, and you overcome,
and you keep toleratingfrustration.
You keep tolerating frustration.
Eventually it's not frustratinganymore.
You understand it now and whatyou just did is not only have
(18:37):
you, like, ascended the learningcurve by tolerating frustration
and you now have a new skillset in the form of sustainable
dieting, but now you've actuallysort of tested yourself and
proven that you now have what ittakes to maintain it.
So such a worthwhile event,such a worthwhile pursuit, I
should say, excuse me, it's just, it's not instant.
(18:58):
It takes time, you know, andthat's where people just they
throw in the towel on week fourbecause they're like ah, it's
too hard, it's too hard.
Speaker 2 (19:06):
So what are some strategies, what are some actual
applicable things that you cando?
Speaker 1 (19:12):
in your opinion.
Honestly if everyone just didthis, I probably wouldn't even
have a business.
Go to Google and type in howmany calories does my body burn.
Just Google that, and then allthese different slides will come
up, these calorie calculators.
You enter your age, you enteryour height, you enter your
(19:32):
weight and your activity leveland it's going to spit out a
maintenance number.
This is how many calories yourbody burns.
Let's just say it's 3,000,because that's me.
3,000 calories a day ismaintenance.
So then it'll also tell you hey, if you want to lose one pound
a week, eat 2 500 calories a day, right.
If you want to gain one pound aweek, eat 3 500 calories a day.
Now, listen, are these perfect?
(19:53):
No, no, no, there are.
There are variations.
People are, you know, from oneday to the next it's not, but
it's a great start and I thinkthat's the takeaway is like we
just got to start and so that'sstep one.
And then, like we've said athousand times in this show, eat
one gram of protein per poundof goal weight and you roll that
(20:14):
into your total daily calorieintake and, honestly, move a
little bit.
Lift weights a couple times aweek, go for a walk every day.
Come see me in a year.
It's huge and you will be rightwhere you want to be.
Speaker 2 (20:32):
Yeah, and I think it's certain things too.
I remember reading a study anda statistic that most people
that maintain a healthycomposition don't drink any
calories.
So, outside of, maybe like aprotein shake or if maybe a
smoothie that's intentionallybuilt into your plan.
They're not drinking juices andsodas and things of that nature
and I think like that's a veryeasy one to think about, is just
(20:53):
like, realistically, if youwant a soda, switch to diet soda
, do sparkling water, but likethat's one step.
I know that I worked with aclient that he just cut out soda
.
Huge change in his weight justfrom that because he was just
drinking soda all day.
Speaker 1 (21:07):
And this is where people get confused, because
it's not the soda that wascausing weight gain, because 150
calories in a soda or 150,there's nothing like that's okay
, yeah, if you were to build itin, if you were to build it in,
but what it does is if you'regobbling up all of your
allotment through foods likethat that take up zero space in
(21:30):
your stomach and metabolize inminutes, then you're hungry
again In like 20 minutes.
You're like looking for anothersnack, and so it's not
necessarily the soda that's likedead to double.
Speaker 2 (21:42):
Or if you eat all of your calories through food, but
then you're having two sodas aday on top.
Right now that's 300 400calories, right additional
that's being stored that slowly,yeah, cruises fat on your body
you just got to chew that food.
Speaker 1 (21:55):
Single ingredient whole foods and what do I mean
by that?
like vegetables and leanproteins and rice and quinoa,
and complex like whole wheatbreads, just things that like.
When you look at theingredients is one thing, yeah,
if 80 of your diet is singleingredient whole foods and then
you know 20 is so maybe like1600 calories a day is single
(22:16):
ingredient whole foods lean,lean proteins, yogurts,
vegetables, fruits, granola,oatmeal, eggs and then you save
three, four hundred calories forlike, maybe I do want a soda,
maybe I do want like a littletiny 100 grams of ice cream or a
little cookie cookie.
You know, man, you'll be fine,you'll be fine.
(22:38):
But the key is accuracy.
Don't just like think thatyou're on track because for most
people, like we've talked aboutin other episodes, you know if
you're a 45 year old woman who's160 pounds and wants to lose
like 30, 40 pounds and you'renot exercising, like you're not
burning that many calories, youknow, and so to put you in a
(22:59):
deficit might be 1300, might be12,300.
It might be 1,200 to 1,400calories to put you in a proper
deficit.
So you can't eyeball shitbecause your margin of error is
razor thin, very small, and soyou just really got to be
accurate in those situations.
And so when we say 80% can besingle ingredient whole foods
and then you can save 20% foryour indulgences.
That assumes you're accuratelystaying under your metabolic
(23:22):
rate.
Speaker 2 (23:23):
Absolutely, you know.
Yeah, and I think another onewe talked about somewhat
recently is like healthy foodsubstitutions, you know.
Speaker 1 (23:29):
Yeah.
Speaker 2 (23:29):
Like just little shifts here and there, like a
diet soda instead of a regularsoda.
Low fat cheeses 0% yogurt Lowfat condiments.
Yeah, low fat condiments.
Or just reduced caloriecondiments, absolutely Low-fat
condiments yeah, low-fatcondiments.
Or just reduced caloriecondiments, absolutely reduced
calorie condiments.
Leaner proteins, just thingslike that will all of a sudden
shave a few hundred calories offof your day.
You're not necessarilyrestricting the foods.
(23:52):
You're not saying I can't havethis.
And again it's like even ifit's a little bit less tasty, is
it still tasty enough tosatisfy?
Less tasty, is it still tastyenough to satisfy?
You know, if you do like a lowcalorie tortilla and a light
cheese and light sour cream anduse chicken breast instead of
chicken thighs and you makeyourself like a little
quesadilla, you knowrealistically that quesadilla is
(24:13):
probably going to taste just asgood.
Or even if it tastes slightlynot as indulgently delicious as
the full fat or whatever you'dwant, it's still good enough
that you can enjoy that meal andnot feel like you're in some
type of suffering, eating, youknow, just like a boiled chicken
breast or something and likeyou like.
Speaker 1 (24:29):
Let's run through the numbers real quick.
So, in that same example youjust said so, let's say you do
that.
Let's say it's, um, you know,like an ezekiel tortilla or like
the mission carb balance, whichare great 70 calories versus
like a normal tortilla.
That's like 130, yeah, 120 so sothere's 60 calories right there
that you've just, you know,saved.
Let's say you go with low fatsour cream versus whole fat sour
(24:53):
cream, so there's another 50calories.
So now we're at 110 caloriesless than it would have been.
Now let's say you go with withchicken breast versus versus
thigh, probably maybe 50calories nothing crazy, but
still, that's 160, now more.
Speaker 2 (25:06):
You'd be surprised, man, that there's a fair amount
of fat in those thighs, yeah I'dsay, let's say 70 on that.
Speaker 1 (25:10):
So now, we're at 200 calories that we've saved.
And then, last but not least,we go with cheese reduced fat
cheese versus whole food.
So that's another 100 calories.
So that's 300 calories rightthere in a meal, in just your
lunch.
That's just your lunch.
That every structurally it'sthe same.
Yeah, composition is the same.
It's just you're just pullingsome fat off.
(25:31):
That you're that.
You.
You're still getting plenty of,so don't worry, and like that
you just save 300 calories inone meal.
If you did that three times,that's like now, all of a sudden
, instead of eating 3 000calories on average, you're only
eating 2 000 calories a day onaverage and you're in a nice
deficit.
But your meals all kind of feeland look the same and you're
well on your way and like thatis it.
(25:53):
That might seem over simplistic, but I'm telling you that is it
right there, 100.
Speaker 2 (25:58):
yeah, you make your own desserts from Greek yogurt
and some cottage cottage cheeseblends and like they taste
delicious.
I've done them.
They're like you can make, likechocolate mousses and amazing
things.
Speaker 1 (26:07):
I don't, honestly the halo top is great.
The halo top Exactly 300calories entire pint of ice
cream.
Speaker 2 (26:12):
Yeah, halo, top instead of regular ice cream,
sustainability over extremelylong periods of time or a
lifetime.
It's like this is the thing,because you can still have a
delicious frozen ice creamytreat and you can still have a
quesadilla, you know, and thatkind of a thing, and I think
that's just like.
Those are the decisions thatyou just have to understand, get
the knowledge, make it atoolkit and then just apply them
(26:34):
.
Speaker 1 (26:34):
It's just limiting beliefs that keep you stuck.
Oh, reduce fat.
Cheese doesn't taste as good.
That's a limiting belief.
Low-carb tortillas aren't asgood as full.
Speaker 2 (26:43):
That's a limiting belief.
Speaker 1 (26:44):
Reduced fat ice cream isn't as good.
That's a limiting belief, andyour belief systems are what
keep you stuck, and I think that, in order for us to continue to
evolve and grow as adults, it'sjust a constant series of
breaking beliefs.
Speaker 2 (26:56):
Yeah, and I also think there's like cooking your
own food or understanding howyou can get pre-made food.
That is not going to be ofdisservice.
So if you can just learn tolike bake your chicken breast
and just like learn the timingand the temperature so it
doesn't come out like a dryhockey puck, then you don't
necessarily need any oil.
Like I'll bake chicken breast.
(27:16):
I'll just put it on the thing.
I just know how to cook it andit just comes out super juicy
and delicious.
It's fine.
I'll preseason it with aseasoning blend, versus, if you
were to like go out and get likea burrito from someplace or
grill it, for example.
It's going to be, but you knowthere's those places are going
to be using tons of fat.
You know, you might say like ohchicken and broccoli from a
(27:39):
Chinese food restaurant.
Well, the chicken's not breaded, so it's a healthy option.
It's just chicken andvegetables and it's like, yeah,
that would be correct.
Speaker 1 (27:50):
Except if you were to see the three ounces of oil
that they use adding 300, 400calories to that dish, which
would otherwise be a healthychoice.
Speaker 2 (27:55):
Is that a better choice than the breaded option?
Yeah, but the fundamental truthis, I think that when food
sources are coming fromrestaurants, they are often just
filled with so much oil.
Speaker 1 (28:05):
you don't even know.
Another example it's like pluslike three times the salt that
you would use it.
Speaker 2 (28:08):
Yeah, exactly you know, trader joe's has those
sous vide chicken thighs andsous vide I got turkey
tenderloin, so don't understandwhy, and like those you know,
have no fat added.
They're super delicious, superjuicy, super tasty you eat it
convenient.
So there's just, there are ways.
You just have to put a littlethought into it.
Like we said, acquire the toolbelt so that you can then just
(28:29):
make those lower barrierdecisions that you have to kind
of think ahead about, maybe havethe quote discipline to make
them, versus go out and dosomething else.
But if you just kind of makethat part of your routine and
part of your lifestyle, you'rereally not going to notice the
difference.
They're going to be tasty anddelicious.
I mean, I've made quesadillasjust using that sous vide turkey
tenderloin which has zero fat,it's just protein, and I just
(28:51):
use that as my meat.
It saves me time.
It's equally delicious.
You put some salsa which has nocalories, some hot sauce which
has no calories, a sour cream, alittle cheese.
Speaker 1 (29:00):
Yeah, it's just so tasty, it's like the best lunch.
Yeah, it's just so simple.
Well, some spinach down inthere, yeah, and so I think it's
just decisions like that, whereyou don't have to eat boring
foods right, yeah, you'rechoosing.
It's a real choice with all theresources we have available.
Yeah, and like twitter, joe'sis not expensive.
Speaker 2 (29:16):
That that those, those tenderloins are like
they're like cheaper than if youwere to buy like the same
weight per pound as an uncooked.
Speaker 1 (29:23):
Yeah, and it's like right there, because everyone's
like, oh, money time you knowpalatability.
Speaker 2 (29:28):
Those are the big issues right time is it tastes
good, is it cheap?
Speaker 1 (29:31):
is it quick?
Go, take a look at how much itis to get a raw chicken per
pound.
Speaker 2 (29:37):
The last, even the cheapest one, comes like 15, 16,
17 dollars, $17 a pound for thewhole chicken.
Go fucking, buy a rotisseriechicken.
Speaker 1 (29:44):
Yeah, they're like seven bucks.
Speaker 2 (29:45):
Dude Ralph's on Thursdays has $6 rotisserie
chickens.
Yeah, six bucks.
You know how much like I'lldebone a rotisserie chicken and
the amount of like cooked like.
It's like pounds of cookedprotein.
Yeah, and yeah, you could saythat.
Okay, yeah, rotisserie chickens, if you look it up, are a
little higher in fat because ofthe chicken skin, but
fundamentally they're not cookedwith any added fat.
You don't have to eat the skin.
(30:07):
You understand how much fat isrendered out from the chicken
too as it cooks.
So, yeah, isn't as lean as aturkey breast, including all the
fatty parts that are in there,so to speak.
You're still going to be somuch better off than eating out
or or, you know, just eatingother foods that are bacon or
things that are super high, theturkey bacon instead of regular
(30:30):
bacon.
No, I agree, turkey bacon doesnot taste as good, but it tastes
pretty good enough, yeah ittastes good enough and then when
you have real bacon once in awhile as a treat, you'll be like
fucking, this is awesome.
So I think it's things likethat with that can really make
it sustainable for the long termit's always going to be a
trade-off.
Speaker 1 (30:46):
It's just making it not such a trade-off.
Yeah, you know so if I can get80 of the satisfaction with 20
of the calories I'm in.
Yeah, that's it, that's thegame.
So you guys go that.
That's the unfortunatestatistic of nine out of ten
people regaining the weight.
And then our personal take onhow easy it is to actually not
be one of those statistics, aslong as you arm yourself with
the right information, createawareness around this stuff,
(31:09):
learn the language around how todescribe what's actually
happening to you, so you're notjust, like, caught up in dogma
and emotion-based decisionmaking Blind emotions, yeah, and
just you know, be open to, like, tolerating that frustration
long enough until you acquirethe skill and eventually, you
know, have a sustainableapproach.
And that's really.
You know the gist of it, folks.
(31:29):
But uh, we'll check you allnext week for episode 57.
This was 56 of, in the grandscheme of fitness, peace out,
peace.
90% of people over a five-year period will regain all
of the weight they lost.
Welcome to episode 56 of In theGrand Scheme of Fitness with
(00:20):
Justin Scallard and Ethan Wolfe.
I am your host, justin Scallard, and I am your co-host, and
Ethan Wolfe, I am your host,Justin Scalard.
And I am your co-host, ethanWolfe, and today, guys, we're
talking about a scary statisticthat is actually, in my
experience, quite true, and thatis that 90% of people over a
five-year period will regain allof the weight they lost.
That's crazy.
So basically, what that meansis that 9 out of 10 folks who've
(00:42):
experienced any sort of resultsin the moment meaning like,
maybe you lost 20 pounds, 50pounds, 100 pounds on average,
when tracked within five years,9 out of 10 of you will gain it
back, and that's a prettystartling statistic, and I think
we just want to talk about why,and maybe talk about some of
our own personal anecdotes withworking with clients and what we
(01:02):
see as just a sustainable wayto make sure that you're not a
statistic.
Speaker 2 (01:09):
You know part of that statistic that most people do
not believe when they hear it.
Speaker 1 (01:12):
They don't believe it because you know it's like
there's statistics, but it'sthem, not us.
Oh, of course I would never.
I would keep it off.
Yeah, and it's like you know,when you say, hey, 75% of the
population is obese.
Nine out of 10 people willregain all of their weight.
You know the average American X, y and Z, it never feels like
(01:33):
it's you they're talking about.
It feels like it's them, yeah,but that's such a huge
percentage of the populationthat it's like it probably is
you, yeah, or it's been youmultiple times yeah, it's
already actually been you, butit's like, probably is you, yeah
, or has been you multiple timesyeah, it's already actually
been you, but yeah, yeah, denial.
So, first of all, like I thinkreally what we're talking about
(01:54):
is sustainability, yeah, and Ithink there's a lot going on
with this that you know.
It's like there are real things, like real biological and
hormonal things that happen aswe become a smaller person, as
we, as our bodies, lose weight,you know, our hormones do change
and our hunger hormonesincrease.
Yes, ghrelin, leptin what wasthe statistic?
For every kilo of body weightwe lose, our hunger hormones
(02:17):
increase by like 100 calories.
So if you lose 10 kilos or justgive or take 22 pounds, that
means that you're going to becraving a thousand more calories
a day via v, your hungerhormone increase insane, which
is especially why, if you'vegotten to being obese and
actually lose weight, it's somuch harder to sustain that
(02:39):
weight loss because you just soyour.
Speaker 2 (02:41):
Your clock is so wired of like.
We need to get back to where wewere.
Speaker 1 (02:45):
Yeah, that new set point of being obese is what
your hormone levels and yourappetite levels are dialed in at
now.
Yep, and it goes against humannature to purposefully restrain
from food.
I mean, like they even like.
And I don't mean to demonizethe food industry, because it is
what it is, it's just, it'sjust supplying the demand that's
(03:05):
out there.
But for sure, like obesogenicfood, carl's jr doritos ice
cream, it's designed to befucking delicious and
unsatiating.
Speaker 2 (03:17):
I mean, I was actually just reading about a
whole thing about when industrystarted to purposely remove
fiber from food.
So if you look at cereal andyou look at corn puffs, corn
actually has a fair amount offiber, but you look in the
cereal and there's zero fiber,because now it's not satiating.
Yeah, it doesn't keep you fulllonger.
It's more likely to eat more ofit.
Speaker 1 (03:33):
Not going to want seconds or thirds.
If you're full, make more money.
Speaker 2 (03:35):
Yeah, and so it's like you know, unfortunately
profits do drive things and youknow, there's all these little
things that they know and theyalways have, they always will,
and so we can't control that.
Speaker 1 (03:44):
What we can control is how much awareness we have
over it and our choices, and Ithink there's so much power in
the knowledge of understandingthat you are going to be
hungrier as you lose weight.
If you're going to lose weight,you have to be in a calorie
deficit.
If you're going to be in acalorie deficit, you're going to
be hungry.
I'm sorry, there's no other wayaround it, but that's where we
have to like, come in asconscious human beings and
(04:06):
realize hunger doesn't meanstarving.
So, whatever your system istelling you because you're
losing weight and you're gettingflooded with leptin and ghrelin
and all these hunger hormonesand it feels very urgent you
just got to know and trust thatI've had my 2000 calories for
the day.
Speaker 2 (04:23):
Yeah.
Speaker 1 (04:24):
I am not starving, yeah, I'm not gonna die.
I'm just a little hungry and itcan feel intense at times, and
I think that the more we can outlogic our emotions yeah,
because we have the tools andthe vocabulary to explain what's
actually happening well, itstands to reason that we might
be better armed to battle theseepisodes as they arise,
(04:45):
absolutely.
But if we don't and we decideto stay ignorant and we just are
emotionally driven, then youknow it's going to be really
difficult.
It's going to be a hard ride,you know, and you might become a
statistic, unfortunately.
Yeah.
But that being said, I'm nottrying to be unsympathetic,
because the fact is is thatthere is a lot of biological
systems that are triggered whenwe start to lose weight yeah,
(05:06):
it's not like you're just,you're weak.
Speaker 2 (05:08):
No, you're not just weak like you're truly battling
some real shit.
Your physiology it's, it's.
Speaker 1 (05:12):
Yeah, our bodies are doing their thing, and we just
have to learn how to maneuveraround them properly yeah,
because I mean, we're not thatremoved from when humans were
just another starving animal outin the bush.
Yeah, oh, I haven't eaten days.
I'll eat anything.
You know like.
We were only like what?
thousand years, five, fivethousand years away from that
(05:34):
shit you know, like humanexistence, it's like a less than
a percent of our timeline.
Yeah, so we have to be umunderstanding of what's going on
and strategic.
But then again I mean there isreal strategy.
There is real strategy andtactics to set yourself up for
(05:56):
the smoothest weight loss andjust better your odds.
Listen, nothing's guaranteedout there, but all we can do is
kind of hedge our bets that wedon't become a statistic through
better choices.
You know, food choices,approach choices, how are you
going to approach your diet?
Yeah, you know.
Are you going to just continueevery every quarter, do another
(06:17):
four-week cleanse?
I think that that's going tosomehow solve all your
behavioral issues, right?
yeah, like I'm not gonna, I'mjust gonna do another extreme
behavior, not trying to changeany other behavior I'm gonna
fight one extreme behavior,another extreme behavior, or
just throwing this out there, oror or are we going to embrace
the fact that we actually don'tdefy physics?
(06:38):
We're all snowflakes, turns out.
Very, very few of us defyphysics in fact, I think no one
and realize that there is a rateat which your body metabolizes
calories, you know, despite whatyour anti-vaxxer chiropractor
tells you.
And and if we can justunderstand that number, slip 10
(07:01):
below the radar there, notenough to disrupt your life.
Include within that amount offood which is 10 to 15 below
your metabolic rate.
Within that now we get toinclude our favorite foods and
snacks.
We just are our good studentsand only go up to that ceiling.
Yep, so it's just a, we're justslipping under the radar yeah,
(07:23):
it's just barely noticeable,just slipping under the radar.
10 deficit yep, no big deal, youknow if you make 100 bucks and
you put one.
If you put 10 bucks away, youget 90 or you're gonna.
Is it gonna change how you feelabout how much money you have?
That much probably not.
Yeah, you know, if you have 2000 calories and we just take
200 and remove it, you got 1800still.
(07:44):
So pretty much kind of whatyour body needs, just a little
bit less.
And then you make, then youjust make good food choices.
80 of it is, like ethan wassaying, like high fiber stuff,
so you don't just, you're notjust starving again yeah, yeah
high volume foods.
high volume single ingredientfoods.
Yeah, you know that is thesecret and like it's almost too
simple, I think, to like theyhear it and then it's just like
(08:07):
a pause and they go, nah, orit's like never mind, they're
gone, yeah.
Speaker 2 (08:12):
All right, buddy.
Well, it's also boring in asense.
When you're used to rich saucesand cheese on everything, you
know if you go out to eat, halfthe things taste so good because
there's just so much butter andsauces and creams and you know
you get a pasta dish and a creamsauce and it tastes so amazing
and it's cheap.
Speaker 1 (08:32):
People are always like oh, it's like man,
obesogenic food, which is whatpeople in the industry call it
Carl's Jr Haagen-Dazs Domino'sPizza.
It's obesogenic, it createsobesity because it's so
palatable, highly palatable, themost delicious food you can.
(08:54):
It's very low fiber.
You can just keep going.
Oh yeah, and it's cheap.
It is really cheap.
A whole pizza is like 10 bucks.
Little Caesars is like two forsix bucks or some crazy shit
like that.
It's insane.
Yeah, it's just a recipe fordisaster for so many people,
especially if you're the type ofperson who just genetically you
have a higher appetite.
Some people are just hungrier,they just have a bigger appetite
(09:16):
.
It's true, yeah, and that'sjust a genetic coin toss.
You just got lucky or gotunlucky in that flip.
Speaker 2 (09:22):
Absolutely.
It might have a higher abilityto assimilate food and calories.
Yeah, which was helpful backthen.
Speaker 1 (09:29):
Yeah, not helpful.
Speaker 2 (09:30):
Now, that might've meant survival, exactly Might've
meant survival At one pointyeah, now it just means you pack
it on a little easier thansomebody else.
Yeah, yeah.
Speaker 1 (09:37):
And so these are all real world things that people
have to contend with, and so nowand so, when you think about
all these things you have tobattle with, well then it's
really not that startling of astatistic.
It kind of makes more sensethat nine out of ten folks who
give it a real try mightexperience some success in the
beginning.
But once the shine wears offthe apple and it becomes routine
(09:58):
and monotonous, they go back toquote-unquote normal, slowly
re-assimilate back to normal.
Speaker 2 (10:05):
Yeah.
Speaker 1 (10:06):
Within five years, again we're back.
Speaker 2 (10:07):
And that's the thing I think our patterns and habits
and our identity around food isset in a certain way before we
make changes, and I think it'salways this intent to return.
You know, oh, I'm going to goon a diet Right To lose weight,
and this diet will be for aspecific amount of time and once
the diet's over, then thediet's over, and you finally go
(10:28):
back to normal again.
Exactly, and I was just sayingto Justin I was talking to one
of my clients who I just startedwith it's like if you go back
to doing the things that got youthere in the first place, you
will return to where you were inthe first place, and it's the
unfortunate truth.
I think that's also daunting is, in a way, and one of the
reasons is that you have to doit forever.
Otherwise, if you go back toyour old eating habits, you're
going to gain the weight back.
(10:49):
There's no going back.
There's no going back.
And so it's like how can youmake it enjoyable and
sustainable so that you don't goback but you still enjoy your
life?
Speaker 1 (10:59):
if you can't do it.
If you can't do it for 10 years, then you probably shouldn't do
it for 10 days or 10 weeks,right, or whatever?
I mean like if, if the only wayyou know how to lose weight is
to cut out carbs and run fivemiles every morning, okay,
that'll work yep.
Can you do that for the rest ofyour life?
Yeah, probably not, probablynot.
(11:20):
So then what's worse?
Like going in this, these fitsand starts of like losing 20
pounds and then burning out forsix weeks and gaining it back,
and then doing the same thingthat you've did before to lose
20 pounds, but then burning outfor six weeks and gaining it
back.
You know it's tough and I thinkthat like the litmus really has
to be, like what can I seemyself doing long term?
(11:46):
And that's why I'm just such astickler on tracking your
calories, because it's like isas difficult as it is in the
beginning to get over thatlearning curve, which it's not
that difficult as triggering aspeople say that it is well,
you're probably alreadytriggered, you know, and this is
just where it's like man, wejust live in a moment where
gaining weight is notnecessarily urgent, until, of
course, it is.
(12:06):
But let's look at it from adifferent angle of finances.
If you were consistentlyspending more money than you
make, I don't care how triggeredlooking at your accounts makes
you or tracking your expensesmakes you you're going to be on
the streets at some point, right, yeah?
Speaker 2 (12:26):
So you don't get the privilege of feeling triggered.
Speaker 1 (12:29):
Being triggered is like you don't like, no one like
, so what?
You gotta stop that.
But we live in a time and thisplace, where it's like people
can throw the trigger card down.
It's like, oh okay, well, well,and it's like I get it.
But it's like, also, how abouta little exposure therapy?
(12:53):
How about you just fucking doit until it triggers you a
little bit less, and a littlebit less, and a little bit less,
and eventually, probably withina matter of weeks, it doesn't
trigger you at all and it's justpart of your daily routine.
Because when you understandthat which just okay, I gotta
eat 2 000 calories a day to loseweight, great, pick your foods,
(13:15):
just do a good job, be accurateand don't go past that number.
And then when you do that, it'slike that's sustainable,
because it's like instead ofthree slices, it's one slice.
Instead of the whole subsandwich, it's just the half of
a sub sandwich.
Instead of a full soda, it'sjust a soda.
These are real easy trade-offs.
Speaker 2 (13:32):
Yeah.
Speaker 1 (13:32):
That really feel like in the same Low fat cheeses.
They're on brand.
It's on brand still.
It's just a smaller version ofit.
Yeah, it's not the completerestriction.
And if you ask somebody, canyou see yourself doing that for
10 years, Probably like I meanyeah, yeah.
Speaker 2 (13:47):
Yeah, yeah Great, especially for the trade-off of
avoiding metabolic disease.
Speaker 1 (13:51):
Yeah.
Speaker 2 (13:51):
Looking good, totally being able to play with your
kids.
Speaker 1 (13:54):
Yeah, living longer you know, not feeling like
you're just constantly deprivedbecause you're doing another
starvation diet orultra-restrictive elimination
diet for the fifth time,thinking that somehow this one's
going to be different.
Speaker 2 (14:06):
Oh, this is that new one.
Oh yeah, this is that new one.
Oh yeah, this is that new one.
No nightshades, that's theanswer.
The inflammation from thenightshades is what's actually
making you put on fat have youheard of the SYBU diet.
Speaker 1 (14:20):
Exactly, it's like sure, haven't?
Oh man, it's crazy.
So here's how it works.
It's soups, but it's mushroomsoups, it's mushroom soups.
And you get one day a weekwhere you can eat whatever you
want, and then every day it'sjust mushroom soups.
It works dude.
Speaker 2 (14:37):
That's why we need to shut your blowhole up.
Shut your blowhole.
Speaker 1 (14:41):
Stop your blowhole and we laugh at it, but this is
what's happening.
Speaker 2 (14:48):
It is, it's crazy america and western countries
and it's not even now.
Even almost every country, evenoh yeah, you know the I don't
say third world, but non-westerncountries that used to not have
obesity rates because chainslike mcdonald's and kfc and all
these places are coming in.
People are just starting togain the crazy weight where you
(15:09):
never used to be.
Speaker 1 (15:10):
The the obese foods as you were talking about
Obesogenic foods Highlypalatable obesogenic foods,
delicious, crispy fried chickenskin, great and, by the way, 10%
of the time go for it.
Have fun, you deserve it.
Speaker 2 (15:22):
The 10% isn't going to define the 90%, and that's
the difference is actually, canyou do it for the 90%?
Speaker 1 (15:27):
Yeah.
And I mean like earn it,fucking earn it.
Speaker 2 (15:32):
Yeah.
Speaker 1 (15:32):
Like just because you had a day, it doesn't mean
you've earned it Right Cause.
I just have too many of thesecalls, man.
I just have too many callswhere I'm like you're going to
be 60.
You're going to be 60 years old.
I just turned 40 and I was 20once.
Speaker 2 (15:49):
Right, right.
Speaker 1 (15:51):
And it was.
I just turned 40 and I was 20once, right, right.
And everyone's like you'll be40 one day and I'm like, yeah,
no, I won't, nuh-uh, nuh-uh, notyet.
And you know, it's just likequality of life is just more and
more precious.
The older we go, the older weget, the longer we go on this
road and it's like man.
I know six-year-olds that arewheelchairs on their second hip
surgery with oxygen tubes intheir nose, and I know
(16:13):
six-year-olds that are doing 10straight pull-ups and taking a
jog and, you know, taking theirshirt off at pool parties
because they're feelingthemselves.
Speaker 2 (16:21):
Which one do you want to be?
Speaker 1 (16:22):
You know, and it's just like that's just a choice,
it's just you can choose, butit's the quintessence of delayed
gratification 100% what I wantnow versus what do I want most.
Speaker 2 (16:36):
Absolutely.
I think you also got to name it.
I think you have to get realwith yourself and understand
what's at stake and start to belike, oh no, no, like tomorrow
will be the day, and actuallyreally take a look in the mirror
and be like do I want to beoverweight?
How do I want to feel when I'molder?
What it's going to be like inone to five years, five, 10
years?
And then from there you cankind of anchor and reverse,
(16:59):
start to get real and makedecisions now.
Yep, totally.
Speaker 1 (17:04):
And it's like that ability to tolerate frustration
is actually the skill set you'redeveloping to keep your results
.
So the depths that youexperience by feeling frustrated
to have to, like, track yourfood is actually the height of
the skill set that you'rebuilding to know how to maintain
(17:24):
yourself.
And so it's a weird paradox,but, like, the instant
gratification of like a get fitquick teaches you nothing.
Because when you eventuallyquit the elimination diet, the
S-B-G-Y-N diet, the, you name it, and you go back to quote,
unquote, normal again, you'renow just almost like creating
(17:46):
like a form of PTSD arounddieting.
Speaker 2 (17:50):
Yeah.
Speaker 1 (17:50):
And that's really what's triggering you is just
the fact that you keep tryingand failing, and trying and
failing.
And now diet just becomes thislike very general broad umbrella
term for everything.
That's not just you comfortingyourself through indulgence or
not having to think about it oryou know, or whatever, and so
(18:12):
it's like.
But if you just stick with itand you just batten on the
hatches and you ride it out andyou feel all the frustration,
you feel all the feelings andlike the resistance and the oh,
you challenge yourself I don'twant to do it, but I'll do it
anyways, and you overcome, andyou overcome, and you overcome,
and you keep toleratingfrustration.
You keep tolerating frustration.
Eventually it's not frustratinganymore.
You understand it now and whatyou just did is not only have
(18:37):
you, like, ascended the learningcurve by tolerating frustration
and you now have a new skillset in the form of sustainable
dieting, but now you've actuallysort of tested yourself and
proven that you now have what ittakes to maintain it.
So such a worthwhile event,such a worthwhile pursuit, I
should say, excuse me, it's just, it's not instant.
(18:58):
It takes time, you know, andthat's where people just they
throw in the towel on week fourbecause they're like ah, it's
too hard, it's too hard.
Speaker 2 (19:06):
So what are some strategies, what are some actual
applicable things that you cando?
Speaker 1 (19:12):
in your opinion.
Honestly if everyone just didthis, I probably wouldn't even
have a business.
Go to Google and type in howmany calories does my body burn.
Just Google that, and then allthese different slides will come
up, these calorie calculators.
You enter your age, you enteryour height, you enter your
(19:32):
weight and your activity leveland it's going to spit out a
maintenance number.
This is how many calories yourbody burns.
Let's just say it's 3,000,because that's me.
3,000 calories a day ismaintenance.
So then it'll also tell you hey, if you want to lose one pound
a week, eat 2 500 calories a day, right.
If you want to gain one pound aweek, eat 3 500 calories a day.
Now, listen, are these perfect?
(19:53):
No, no, no, there are.
There are variations.
People are, you know, from oneday to the next it's not, but
it's a great start and I thinkthat's the takeaway is like we
just got to start and so that'sstep one.
And then, like we've said athousand times in this show, eat
one gram of protein per poundof goal weight and you roll that
(20:14):
into your total daily calorieintake and, honestly, move a
little bit.
Lift weights a couple times aweek, go for a walk every day.
Come see me in a year.
It's huge and you will be rightwhere you want to be.
Speaker 2 (20:32):
Yeah, and I think it's certain things too.
I remember reading a study anda statistic that most people
that maintain a healthycomposition don't drink any
calories.
So, outside of, maybe like aprotein shake or if maybe a
smoothie that's intentionallybuilt into your plan.
They're not drinking juices andsodas and things of that nature
and I think like that's a veryeasy one to think about, is just
(20:53):
like, realistically, if youwant a soda, switch to diet soda
, do sparkling water, but likethat's one step.
I know that I worked with aclient that he just cut out soda
.
Huge change in his weight justfrom that because he was just
drinking soda all day.
Speaker 1 (21:07):
And this is where people get confused, because
it's not the soda that wascausing weight gain, because 150
calories in a soda or 150,there's nothing like that's okay
, yeah, if you were to build itin, if you were to build it in,
but what it does is if you'regobbling up all of your
allotment through foods likethat that take up zero space in
(21:30):
your stomach and metabolize inminutes, then you're hungry
again In like 20 minutes.
You're like looking for anothersnack, and so it's not
necessarily the soda that's likedead to double.
Speaker 2 (21:42):
Or if you eat all of your calories through food, but
then you're having two sodas aday on top.
Right now that's 300 400calories, right additional
that's being stored that slowly,yeah, cruises fat on your body
you just got to chew that food.
Speaker 1 (21:55):
Single ingredient whole foods and what do I mean
by that?
like vegetables and leanproteins and rice and quinoa,
and complex like whole wheatbreads, just things that like.
When you look at theingredients is one thing, yeah,
if 80 of your diet is singleingredient whole foods and then
you know 20 is so maybe like1600 calories a day is single
(22:16):
ingredient whole foods lean,lean proteins, yogurts,
vegetables, fruits, granola,oatmeal, eggs and then you save
three, four hundred calories forlike, maybe I do want a soda,
maybe I do want like a littletiny 100 grams of ice cream or a
little cookie cookie.
You know, man, you'll be fine,you'll be fine.
(22:38):
But the key is accuracy.
Don't just like think thatyou're on track because for most
people, like we've talked aboutin other episodes, you know if
you're a 45 year old woman who's160 pounds and wants to lose
like 30, 40 pounds and you'renot exercising, like you're not
burning that many calories, youknow, and so to put you in a
(22:59):
deficit might be 1300, might be12,300.
It might be 1,200 to 1,400calories to put you in a proper
deficit.
So you can't eyeball shitbecause your margin of error is
razor thin, very small, and soyou just really got to be
accurate in those situations.
And so when we say 80% can besingle ingredient whole foods
and then you can save 20% foryour indulgences.
That assumes you're accuratelystaying under your metabolic
(23:22):
rate.
Speaker 2 (23:23):
Absolutely, you know.
Yeah, and I think another onewe talked about somewhat
recently is like healthy foodsubstitutions, you know.
Speaker 1 (23:29):
Yeah.
Speaker 2 (23:29):
Like just little shifts here and there, like a
diet soda instead of a regularsoda.
Low fat cheeses 0% yogurt Lowfat condiments.
Yeah, low fat condiments.
Or just reduced caloriecondiments, absolutely Low-fat
condiments yeah, low-fatcondiments.
Or just reduced caloriecondiments, absolutely reduced
calorie condiments.
Leaner proteins, just thingslike that will all of a sudden
shave a few hundred calories offof your day.
You're not necessarilyrestricting the foods.
(23:52):
You're not saying I can't havethis.
And again it's like even ifit's a little bit less tasty, is
it still tasty enough tosatisfy?
Less tasty, is it still tastyenough to satisfy?
You know, if you do like a lowcalorie tortilla and a light
cheese and light sour cream anduse chicken breast instead of
chicken thighs and you makeyourself like a little
quesadilla, you knowrealistically that quesadilla is
(24:13):
probably going to taste just asgood.
Or even if it tastes slightlynot as indulgently delicious as
the full fat or whatever you'dwant, it's still good enough
that you can enjoy that meal andnot feel like you're in some
type of suffering, eating, youknow, just like a boiled chicken
breast or something and likeyou like.
Speaker 1 (24:29):
Let's run through the numbers real quick.
So, in that same example youjust said so, let's say you do
that.
Let's say it's, um, you know,like an ezekiel tortilla or like
the mission carb balance, whichare great 70 calories versus
like a normal tortilla.
That's like 130, yeah, 120 so sothere's 60 calories right there
that you've just, you know,saved.
Let's say you go with low fatsour cream versus whole fat sour
(24:53):
cream, so there's another 50calories.
So now we're at 110 caloriesless than it would have been.
Now let's say you go with withchicken breast versus versus
thigh, probably maybe 50calories nothing crazy, but
still, that's 160, now more.
Speaker 2 (25:06):
You'd be surprised, man, that there's a fair amount
of fat in those thighs, yeah I'dsay, let's say 70 on that.
Speaker 1 (25:10):
So now, we're at 200 calories that we've saved.
And then, last but not least,we go with cheese reduced fat
cheese versus whole food.
So that's another 100 calories.
So that's 300 calories rightthere in a meal, in just your
lunch.
That's just your lunch.
That every structurally it'sthe same.
Yeah, composition is the same.
It's just you're just pullingsome fat off.
(25:31):
That you're that.
You.
You're still getting plenty of,so don't worry, and like that
you just save 300 calories inone meal.
If you did that three times,that's like now, all of a sudden
, instead of eating 3 000calories on average, you're only
eating 2 000 calories a day onaverage and you're in a nice
deficit.
But your meals all kind of feeland look the same and you're
well on your way and like thatis it.
(25:53):
That might seem over simplistic, but I'm telling you that is it
right there, 100.
Speaker 2 (25:58):
yeah, you make your own desserts from Greek yogurt
and some cottage cottage cheeseblends and like they taste
delicious.
I've done them.
They're like you can make, likechocolate mousses and amazing
things.
Speaker 1 (26:07):
I don't, honestly the halo top is great.
The halo top Exactly 300calories entire pint of ice
cream.
Speaker 2 (26:12):
Yeah, halo, top instead of regular ice cream,
sustainability over extremelylong periods of time or a
lifetime.
It's like this is the thing,because you can still have a
delicious frozen ice creamytreat and you can still have a
quesadilla, you know, and thatkind of a thing, and I think
that's just like.
Those are the decisions thatyou just have to understand, get
the knowledge, make it atoolkit and then just apply them
(26:34):
.
Speaker 1 (26:34):
It's just limiting beliefs that keep you stuck.
Oh, reduce fat.
Cheese doesn't taste as good.
That's a limiting belief.
Low-carb tortillas aren't asgood as full.
Speaker 2 (26:43):
That's a limiting belief.
Speaker 1 (26:44):
Reduced fat ice cream isn't as good.
That's a limiting belief, andyour belief systems are what
keep you stuck, and I think that, in order for us to continue to
evolve and grow as adults, it'sjust a constant series of
breaking beliefs.
Speaker 2 (26:56):
Yeah, and I also think there's like cooking your
own food or understanding howyou can get pre-made food.
That is not going to be ofdisservice.
So if you can just learn tolike bake your chicken breast
and just like learn the timingand the temperature so it
doesn't come out like a dryhockey puck, then you don't
necessarily need any oil.
Like I'll bake chicken breast.
(27:16):
I'll just put it on the thing.
I just know how to cook it andit just comes out super juicy
and delicious.
It's fine.
I'll preseason it with aseasoning blend, versus, if you
were to like go out and get likea burrito from someplace or
grill it, for example.
It's going to be, but you knowthere's those places are going
to be using tons of fat.
You know, you might say like ohchicken and broccoli from a
(27:39):
Chinese food restaurant.
Well, the chicken's not breaded, so it's a healthy option.
It's just chicken andvegetables and it's like, yeah,
that would be correct.
Speaker 1 (27:50):
Except if you were to see the three ounces of oil
that they use adding 300, 400calories to that dish, which
would otherwise be a healthychoice.
Speaker 2 (27:55):
Is that a better choice than the breaded option?
Yeah, but the fundamental truthis, I think that when food
sources are coming fromrestaurants, they are often just
filled with so much oil.
Speaker 1 (28:05):
you don't even know.
Another example it's like pluslike three times the salt that
you would use it.
Speaker 2 (28:08):
Yeah, exactly you know, trader joe's has those
sous vide chicken thighs andsous vide I got turkey
tenderloin, so don't understandwhy, and like those you know,
have no fat added.
They're super delicious, superjuicy, super tasty you eat it
convenient.
So there's just, there are ways.
You just have to put a littlethought into it.
Like we said, acquire the toolbelt so that you can then just
(28:29):
make those lower barrierdecisions that you have to kind
of think ahead about, maybe havethe quote discipline to make
them, versus go out and dosomething else.
But if you just kind of makethat part of your routine and
part of your lifestyle, you'rereally not going to notice the
difference.
They're going to be tasty anddelicious.
I mean, I've made quesadillasjust using that sous vide turkey
tenderloin which has zero fat,it's just protein, and I just
(28:51):
use that as my meat.
It saves me time.
It's equally delicious.
You put some salsa which has nocalories, some hot sauce which
has no calories, a sour cream, alittle cheese.
Speaker 1 (29:00):
Yeah, it's just so tasty, it's like the best lunch.
Yeah, it's just so simple.
Well, some spinach down inthere, yeah, and so I think it's
just decisions like that, whereyou don't have to eat boring
foods right, yeah, you'rechoosing.
It's a real choice with all theresources we have available.
Yeah, and like twitter, joe'sis not expensive.
Speaker 2 (29:16):
That that those, those tenderloins are like
they're like cheaper than if youwere to buy like the same
weight per pound as an uncooked.
Speaker 1 (29:23):
Yeah, and it's like right there, because everyone's
like, oh, money time you knowpalatability.
Speaker 2 (29:28):
Those are the big issues right time is it tastes
good, is it cheap?
Speaker 1 (29:31):
is it quick?
Go, take a look at how much itis to get a raw chicken per
pound.
Speaker 2 (29:37):
The last, even the cheapest one, comes like 15, 16,
17 dollars, $17 a pound for thewhole chicken.
Go fucking, buy a rotisseriechicken.
Speaker 1 (29:44):
Yeah, they're like seven bucks.
Speaker 2 (29:45):
Dude Ralph's on Thursdays has $6 rotisserie
chickens.
Yeah, six bucks.
You know how much like I'lldebone a rotisserie chicken and
the amount of like cooked like.
It's like pounds of cookedprotein.
Yeah, and yeah, you could saythat.
Okay, yeah, rotisserie chickens, if you look it up, are a
little higher in fat because ofthe chicken skin, but
fundamentally they're not cookedwith any added fat.
You don't have to eat the skin.
(30:07):
You understand how much fat isrendered out from the chicken
too as it cooks.
So, yeah, isn't as lean as aturkey breast, including all the
fatty parts that are in there,so to speak.
You're still going to be somuch better off than eating out
or or, you know, just eatingother foods that are bacon or
things that are super high, theturkey bacon instead of regular
(30:30):
bacon.
No, I agree, turkey bacon doesnot taste as good, but it tastes
pretty good enough, yeah ittastes good enough and then when
you have real bacon once in awhile as a treat, you'll be like
fucking, this is awesome.
So I think it's things likethat with that can really make
it sustainable for the long termit's always going to be a
trade-off.
Speaker 1 (30:46):
It's just making it not such a trade-off.
Yeah, you know so if I can get80 of the satisfaction with 20
of the calories I'm in.
Yeah, that's it, that's thegame.
So you guys go that.
That's the unfortunatestatistic of nine out of ten
people regaining the weight.
And then our personal take onhow easy it is to actually not
be one of those statistics, aslong as you arm yourself with
the right information, createawareness around this stuff,
(31:09):
learn the language around how todescribe what's actually
happening to you, so you're notjust, like, caught up in dogma
and emotion-based decisionmaking Blind emotions, yeah, and
just you know, be open to, like, tolerating that frustration
long enough until you acquirethe skill and eventually, you
know, have a sustainableapproach.
And that's really.
You know the gist of it, folks.
(31:29):
But uh, we'll check you allnext week for episode 57.
This was 56 of, in the grandscheme of fitness, peace out,
peace.
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