The All or Nothing Mindset is Ruining Your Diet - How To Actually Achieve Your Diet Goals

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In this episode, we're diving deep into the truth about weight loss and fat loss, and sharing some of the most important lessons we've learned on our journey. We're going to be talking about our experiences with different diets, including whole 30, and how we've discovered the key to making sustainable changes that actually work.

We'll also be sharing our personal journey and the changes that we've made to improve our overall health and fitness. Plus, we'll give some tips on how to stay consistent with your goals and not get discouraged when the scale doesn't show the results you expect.

If you're looking to finally lose weight and keep it off, this video is for you! Be sure to like this video, subscribe for more content, and let us know in the comments what your goals are for the new year. Let's do this together!

Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships


Kimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 500,000 people a month who are making changes and becoming the best they can be.

🔗 Website: https://itstartswithattraction.com
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Episode Transcript

Speaker 1 (00:00):
People are historically terrible at telling
themselves the truth.
It was when I stopped blamingeverything and everyone else and
really focused on me thatchange began to happen in my
life.

Speaker 2 (00:14):
There needs to be planning, there needs to be
preparation, there needs to becalculations and you need to
track things and we need to knowthe data.
And, by the way, guys, I eatMcDonald's.
On weight loss, I thinkyesterday or the day before I
had two what's yesterday, twodouble quarter pounders.
But I calculated for that.
Front load, your protein, frontload, your volume, foods like

(00:37):
vegetables that are going to below calorie, high volume.

Speaker 1 (00:40):
Getting the broccoli, the sweet potatoes, the carrots
, the strawberries, the apples,the oranges.
Like, our bodies need that aswell.

Speaker 2 (00:49):
In the last year, my high on the scale was 222.
I'm 202 today.
Psychological studies havefound that when people have all
or nothing mindsets, they arefar less likely to adhere to the
diet plan they've made forthemselves.

Speaker 1 (01:05):
But when people eliminate super long time frames
of not eating or major foodgroups, yes, you can lose a lot
of weight, but the thing isyou're going to gain it all back
as soon as you go back to anormal way of eating.

Speaker 2 (01:20):
I highly encourage the listeners to take on a diet
where you do you have a favoritefood potato chips, burgers,
cake, sweets, things like that.
Where you don't say those goout the window.

Speaker 1 (01:35):
In this episode, we are going to be covering goal
setting how to set goals, whento set goals, how do you choose
what to set goals about?
So many things.
But before we dive into that, Iwant to tell you about some
changes that are happening tothe it Starts With Attraction
podcast.
As always hopefully, you knowme I have been the host of it
Starts With Attraction foralmost five years now.

(01:56):
It started in April of 2020.
And it was born out of my superstrong desire to provide
teaching and content andencouragement and empowerment
for people to work on becomingtheir best selves physically,
intellectually, emotionally andspiritually.
This is something that I amincredibly passionate about, and

(02:17):
working on my pies has made thebiggest difference in my life
in several different scenariosover the decades.
When I look back at the timeswhere I felt the most anxious,
the most depressed, the mosthelpless, it was when I stopped
blaming everything and everyoneelse and really focused on me
that change began to happen inmy life, and so that's why this

(02:40):
podcast started.
For the past five years, I havebeen doing amazing episodes with
guests such as Dr John Gottman,dr Will Cole, ben Higgins from
the Bachelor.
There have been a ton of reallyamazing people that I have been
able to speak to, and I've alsohad episodes where it's just
been me, or it's been me and myresearch team, or me and Jason,

(03:05):
the producer of the podcast,that have been talking about
research, about specific topics,and sometimes I've had my
husband on, and some of thechanges actually, the biggest
change that you're going to seeto it starts with attraction in
order for us to give the bestquality of content going forward
is that there is a major,permanent change coming to the

(03:27):
show and that is that I am nolonger going to be the solo host
of the it Starts WithAttraction podcast.
I am going to be hosting theshow alongside with my co-host,
rob Holmes, who is also myhusband, in case you didn't know
.

Speaker 2 (03:44):
It might not be so much of a permanent change.
After this episode she mightchange her mind, I don't know.
I think it would be good.

Speaker 1 (03:51):
Yeah, we've been talking about this for a while,
and what our listeners don'tknow is that you have also had a
really strong interest inthings about attraction,
although the topics have been abit different than what my
interests have been over theyears, and so, before we get
into the actual content oftoday's episode, talking about
goal setting, I just wanted toshare with the audience what

(04:15):
changes they can expect to theshow and some of the topics that
we're going to cover over thenext several I mean over this
year and the years to come, butespecially over the next several
months so how the episodes aregoing to look different.

Speaker 2 (04:30):
You know that's a great question.
I'm not 100% sure.
I don't know with 100%certainty all the things I'll
say or all the topics I'll bringup or what I'll say about
various things up or what I'llsay about various things.
I do know that I have acommitment to self-betterment,
self-growth.
I think that's been the trendfor the past decade, since I got

(04:55):
out of the army and even beforethat.
A little bit about myself Idon't have an almost PhD like my
wife.
I only have a master's degreeand that's in business and I
she's the CEO, so ironicallyshe's the one that has more
business knowledge in spite ofall that.
But I am constantly looking forways to get better, to know

(05:17):
more, to do more, not just toadd certificates on the wall or
check boxes of things on abucket list, but to actually do
better, get better and grow.
And that is my commitment,that's my passion, and so I just
want to come on here with youand talk about that.

Speaker 1 (05:40):
Yeah, yeah, the areas in which I love to talk about
that the listeners know.
You know I've talked a lotabout sleep, a lot about
exercise, a lot about nutritionand things like that.
You know we talked about thingsthat cover emotional attraction
, like things in the past havebeen how to handle when you've
had, when you've experienced,trauma.
We've had some episodes aboutPTSD, different things like that

(06:03):
.
So clearly are things that I'vebeen passionate about and we'll
still have episodes around that.
But I think the interestingaspect that you really bring to
the show is that you are alsointerested in attraction, but
some different facets of it.
So you've been reallyinterested and reading a lot and
doing your own research andstudy around, even just things
like tone of voice, like more sowith men, what makes men more

(06:28):
attractive to women, how manytimes men should send text
messages.
So yours has been more of thethings that you actually do
differently, interpersonally, insome of those areas where mine
has been more so focused on likehere's what you like, here's
the foundation to start from.
You need good sleep, you needto eat right, you know x, y, z,

(06:49):
and yours has been more of likewhat are things that women like
actually find more attractive orwhat do?
How can we understand thefemale brain better?
How can we understand the malebrain better and really
understanding the connectionsbetween those two?
So I'm sure we'll have a lot ofepisodes having to do with that
as well.

Speaker 2 (07:06):
Expect episodes that are specifically talking to men
or women.
So an episode specificallytalking to ladies about certain
things, An episode talking tomen about certain things, I
would highly encourage.
You know, if it's an episodeabout men and you're a woman,
still tune in Great information,I think, and vice versa.
I would love to dive into someof that.

(07:29):
I would also love to startmaybe at the beginning of some
episodes or maybe at the end ofsome episodes or throughout them
, have like a recommendedreading list.
So you mentioned women's brains.
Well, there's a book aboutwomen's brains.
It's called the Female Brainand it's written by a lady who
is a psychiatrist, so she's gonethrough medical school, she's

(07:51):
gone through psychiatry, so sheknows what she's talking about.
Conversely, talking about men'sbrains, there's also a book for
that.
It's called the Male Brain andit's written by the same lady
and it is phenomenal.
So you know, I'm notspecifically recommending those
books right now, but in generalI think it would be great to

(08:11):
have episodes where we base itkind of around a book or a small
group of books that talk to acertain subject.

Speaker 1 (08:19):
Yeah, and we hope to still have some interviews, like
maybe getting that author onand doing a dual interview with
her, or there might be episodeswhere you do an interview and
I'm not on, or you're doing atopic and I'm not on.
So it really is turning into ashow that has two hosts that are
going to guide it and alsoexpand the types of topics that

(08:42):
we're talking about andultimately providing great
content for the listener.
That's our end goal for everysingle show.
Is where is the practicalapplication of what people can
start doing today that they cantake away in order to make
themselves better and begin towork on their pies physically,
intellectually, emotionally andspiritually?
And that's the goal.

(09:03):
Yes we are committed to that.
So goal setting, let's diveinto the topic for today's
episode.

Speaker 2 (09:14):
Okay, goal setting, I will hand it over to you.
Okay, so let's say that NASAwanted to launch a satellite
around to the other side of thesun and have it use the sun's
gravitational pull to pull itback and slingshot it back
toward earth.
Okay, let's just hypotheticallysay that's what they want to do

(09:36):
.
Would it be better for them totake a rocket and kind of point
it up into the air and look upat the sky and be like I think
that'll work, all right, let'sshoot it.
And then they just, you know,they just kind of shoot it up in
their eyeball.

(09:56):
Or would it be better that theyhave their team of NASA
scientists and physicists,probably with the aid of quantum
computing, calculate veryprecisely exactly the trajectory
they want it to go?
And even then some things couldgo wrong.
I think we all know the answeris obviously they're going to go

(10:17):
with the latter option.
It would defy common sense.
They'd waste billions ofdollars, billions of dollars.
When we go about our goalsetting, we often go with that
first method.
So let's talk about the mostcommon new year's goal setting

(10:37):
resolution.
You guys know what it is.
It's I want to lose some weight.
Right, I want to lose someweight.
I think most people in theirlifetime have experienced
unwanted weight gain and mostpeople have been able to get a
few pounds off using differentmethods Intermittent fasting,

(11:00):
whole30, ketogenic diet, lowcarb, adkins, etc.
Etc.
Etc.
A carnivore.
There are a lot of things youcan do and you'll typically lose
.
Depending on where you're at.
You'll lose 10, maybe 15 poundsand if you really stick with it
and you're really committed andyou really just you know you

(11:21):
make it a new way of life, youmay lose a lot more than that
and get into good shape.
But that's kind of a shootingfrom the hip method.
I'm not saying don't do keto.
I'm not saying don't do Whole30.
Whole30 is great.
I've lost weight on it.
But if you want to know for amatter of fact what you can

(11:42):
expect from weight loss over acourse of time, as well as
ultimately maintain as muchmuscle on the way down as
possible Because most people'sreal end goal isn't just to drop
15 pounds If we were to go do astreet interview in Nashville
and go up to random people andsay, hey, if I had a magic genie

(12:05):
and could make you lose 15pounds right now, would you say
yes?
Probably 90% of people would belike yes.
Now, if I switch the questionup okay, now all 15 pounds of
that is going to be muscle.
The answer is very few peoplewould say yes.

Speaker 1 (12:22):
Hopefully, hopefully, very few people would say yes,
some people might say yes.

Speaker 2 (12:25):
Anyway, the real goal for most people is to look
better, to feel better and to behealthier, which, based on
common sense, necessitatespreserving as much muscle mass
as possible and losing as muchadipose tissue as possible.

Speaker 1 (12:39):
Or fat.

Speaker 2 (12:41):
Fat.
Sorry, adipose tissue is fat.

Speaker 1 (12:43):
Yes, yes.

Speaker 2 (12:44):
Adiposity Fat, and to do that you have to do certain
things and thankfully, unlikenasa, you don't have to be like
on the gram precise with yourcalculations.
You just need to be in theballpark of what makes sense.
The way I do it is, and if youhave a smartphone, you can look

(13:07):
for an app.
It could be MyFitnessPal.
There's so many different apps.
The one I use is called MacrosFirst, not paid to recommend it.
It is just as good or not goodas all the others.
It's very simple.
You type in what your goals arefor protein, carbs, fat.
Don't worry too much aboutcarbs and fat if you are trying

(13:30):
to lose weight, becauseultimately, what's going to
matter is that you set a proteingoal that exceeds 0.8 grams of
protein per pound of body weightand you set a calorie
restriction that is in theneighborhood of about 500
calories.

Speaker 1 (13:47):
So for a 200 pound person, 200 times 0.8 is going
to be 160 grams of protein, andso I'm trying to get okay.
So we want to put that and thenwe want to figure out what our
daily calorie needs are and takeoff around 500.

Speaker 2 (14:08):
Yes, and there are calculators for that.
The cool thing MyFitnessPalmacros.
First, if it is a caloriecounting app or a macro counting
app, they almost certainly havemetrics by which you can
calculate your metabolism.
By which you can calculate yourmetabolism.
I would caution the listenersto be very realistic because
it's going to have you put ininformation your age, your

(14:30):
weight, your height, your zodiacsign, your favorite color, your
favorite Pokemon and then,after you talk about all of that
, it's going to spit out.
It's going to ask you yourexercise level.
This is where you need to behonest with yourself and others.
After you tell your exerciselevel, it's going to spit out a

(14:51):
number.
If you say that you aremoderately active, which means
that you work out three to fivetimes a week, but you walk about
three times a week, that's notgoing to be a good indication of
where you're actually at.
So you have to be realistic.

(15:11):
You have to be honest with it.
When it spits out a number,it's going to recommend you take
off about 500 calories, justlike I would, per day.
They say that's going to equalabout a pound of body fat a week
.
I disagree.

(15:35):
I think the way peoplecalculate a pound and the
calories in it.
They often say it's like 3,500calories.
I've heard some spit out 3,600calories.
When you take a pound and youconvert it to grams and you
convert those grams, which arefat, into calories nine calories
per gram of fat you're going toget a number that's a little
bit north of 4,080.

(15:56):
So a little bit under 4,100.
So I usually round to about4,100 calories for a pound of
fat loss.
So you need to burn throughabout approximately 4,100
calories to get a pound of fatloss.
That's kind of the ballpark andthere are things you can expect

(16:18):
along the way.
So you should expect a fewthings.
One it's going to be kind ofboring, kind of monotonous.
You'll find yourself eating alot of the same meals.
You'll find yourself preparinga lot of the same food.
You'll find yourself gettingtired of it.
And you'll need to do this dayin and day out, month in and

(16:43):
month out day.
And I would caution most peopleto not exceed six months, even
if you haven't met your goal yet.
You need to kind of after thesix-month mark, even if you
haven't met your goal, don'tabandon your goal.
Simply say okay, my goal isstill my goal.

(17:04):
I'm not there yet, but my bodyis going to need a maintenance
period of time to recover.

Speaker 1 (17:11):
many experts recommend that you spend just
about as much time recovering asyou spent dieting no less than
two thirds yeah, because ourbodies aren't made to live in a
calorie, live in a caloriedeficit, and I think that's what
a lot of people like normally,because we eat a lot of food,

(17:32):
because our culture and oursociety and our food is created
to where it's highly like wecrave it I love food and junk
food food that's easy foodthat's easy to overeat, right,
and so you know, eating all ofthat is easier to gain weight,
even though we may not actuallybe eating enough nourishing food
.

(17:52):
So we're overeating and we'reconstantly in this mindset in
general as a society of like Ineed to lose fat, I need to lose
weight, and so it's thismindset I feel like it's always
a mindset of people who are justconstantly feeling like they
should be dieting, but that'snot true.
You should be eating healthy,nourishing foods.
That gives you, in fact, like.

(18:13):
One way to look at it is youwant to eat the maximum amount
of calories that you can whilemaintaining your current weight.
That's because then that givesyou the best energy expenditure.

Speaker 2 (18:23):
As long as your current weight's healthy.

Speaker 1 (18:25):
Right, as long as your current weight's healthy.
So right Like I.
For me I would not cut 500calories a week out of my diet
because that's pretty aggressive.
Yeah, that's a prettyaggressive weight loss and for
me I don't want to.
I don't want to do it thatquickly.
I would rather cut 300 caloriesa week, or, you know, probably

(18:46):
300 is it's not 300 a week, it's300 a day a week.
Or, you know, probably 300 isit's not 300 a week, it's 300 a
day.
I'd rather cut 300 calories aday and lose weight slower, but
I know that I'm more likely toadhere to that.

Speaker 2 (18:59):
You raise a great point.
You said, and I quote I don'twant to.

Speaker 1 (19:05):
I don't want to.

Speaker 2 (19:09):
I don't want to Look if 500 calories a day is too
aggressive.
And you don't want to Look if500 calories a day is too
aggressive and you don't want tostart by just seeing if you can
maintain what your body weightis.
That way, if you have been in aseason of life where you just
keep seeing the scale slowlyinch its way up week in and week
out and you're reallydiscouraged by that, eat at what

(19:31):
is a calculated maintenance fora month and see, well, do I
plateau, do I flatline and haveI stopped gaining weight?
Another tip I would point outto people is in the first week
when I decided like okay, I'mgoing to have to start tracking
everything I eat, and that's abig deal that takes.
That's an arduous task.

Speaker 1 (19:52):
Yeah.

Speaker 2 (19:54):
I decided that the first week I was not going to
restrict calories at all.
I was going to eat whatever Iwanted, whenever I wanted,
however much I wanted, which ishow I had been eating,
unfortunately, up to that point,and I was just going to log
everything.
So the first exercise for mewas a mental one of simply

(20:14):
logging every single thing I ate.
If I had cream in my coffee, Iwould measure it out and I would
put it into the app and log it.
And so you need a food scale,you're going to need to measure
everything out, you're going toneed to measure everything out,
you're going to need to log itand just meticulously, for a

(20:34):
week, log every single thing youeat, every calorie, every bite,
every.
If you take supplements in themorning, I scan the barcode on
the supplement.
It punches it into the app forme Boom Done and you'll get good
at it.
And it only takes like a weekto get good at it.
And it was looking at thosenumbers.

(20:57):
I was like I'm eating between28 and 3200 calories a day on.
Even for a man my size, that's alot and not working out not
working out, at least not enoughum and you were gaining weight
yeah, and I was a season ofgaining and I was like whoa and

(21:19):
I and I looked at the proteinmacro and it was on average.
I thought, because I'm a guywho loves steak and burgers and
stuff like that, I thought, well, obviously I'm getting pretty
good amount of protein.
At least I was averaging maybe100 grams a day.

Speaker 1 (21:35):
That is very low for anyone especially.

Speaker 2 (21:38):
Especially a man who's over 200 pounds.
So I average, I think, over 170a day now.

Speaker 1 (21:47):
You have to be really intentional about that, and
that's the other part of this.
Is that, listen, I don't likelogging my food as much as the
next person, because it's forall the reasons we've said.
It's arduous.
There's a there's a mindset ofmine that's like but we weren't
made to log every single caloriethat we eat, but also we were
made to eat food that wasn'tmade to eat the food that we eat

(22:10):
?
yeah, exactly so.
In some ways it's like we.
It's actually getting our brainto understand what we, what we
are putting into our bodies, andI think it's a really good
learning experiment.
The other part of it is thatpeople are historically terrible
at telling themselves the truth.

(22:30):
Yeah, so when, like in researchit it like every time, pretty
much every time, that someone isdoing research on a group of
people where they're asking themto log their food, the people
will log, will under report 25to 30 percent of their calories.
And so people think, like,unless you are actually doing

(22:52):
what you said measuring,weighing, ensuring that it is
equal to what you are puttinginto your body and even then
it's still hard because youcan't accurately track if you're
eating a homemade meal thatsomeone else cooked, you're
guessing on some of those items.
So even then people might beunder or over reporting a bit.
But most people they'll say, oh, I ate 2000 calories, but

(23:16):
really they ate 2,500.
And that is notoriously whenpeople say I am telling you 98%
of the time.
When people say, but I amdieting, I'm tracking my
calories and it's I'm still notlosing weight, it is because
they are not truthful withthemselves about how much
they're actually eating.

Speaker 2 (23:38):
Yes, that is such a good point.
Oh, my goodness, let me tellyou guys a story.
I like my morning coffee.
I am not a black coffee guy, atleast not until recently.
I would put my cup under theKeurig.

(23:59):
I would start the process.
It heats the water up.
In the interim, I get cream ofsome sort out of the fridge.
I kept telling myself well, Idon't put sugar into my coffee,
I just put cream, no big deal.

Speaker 1 (24:19):
A healthy dose of cream.

Speaker 2 (24:20):
A healthy dose of cream.
A healthy dose of cream to thepoint it was unhealthy.
And I would tell myself, eh,you know, that's 50, maybe I'm
pushing it.
100 calories, not a big deal,it's just 100 calories.
What's 100 calories?
When you limit yourself to2,100 calories a day or less,

(24:41):
100 calories starts to become abig deal.
I did not realize and I was notmeasuring, I was guesstimating.
Don't guesstimate a singlething you take in unless you
absolutely must.
And I'll get to that here at mynext point the guesstimation,
unless you absolutely must.
But if you don't have toguesstimate, if you have your

(25:02):
food scale there, put a littledish on the scale.
I actually put the coffee cupon the scale while the water is
brewing.
I put the cup on the scalewhile the water is brewing.
I put the cup on the scale, Izero it out and I just I drip
the cream in there until it isthe serving that I want.
Food labels are allowed to be20% off on their data.
We're already dealing withimprecise data from the get-go.

(25:27):
Don't make it more imprecise byswagging and guessing.
Do it down to the gram if youcan.
If you actually go one gramover, just make it one gram
under next time that's not ahuge deal or milliliters in the
case of creamer.
But be precise.
Measure everything out.
If you want sugar in yourcoffee, great.

(25:48):
Figure out how much sugar is inthe sugar packet or how much
sugar you're going to put inthere.
Weigh it out on the scale, logthat and then consume.
So how much?

Speaker 1 (25:59):
how many calories were in your coffee that you
thought was 50 to 100 no lessthan 200 per cup.

Speaker 2 (26:07):
Yeah, now that, now that I realize how much, and
because I never preciselymeasured it, I can't tell you
for sure.

Speaker 1 (26:12):
You didn't have a way to know what two tablespoons
was.

Speaker 2 (26:16):
When I finally measured out the creamer and all
the things that calculated thecalories, I was amazed at how
little I was able to put intothe coffee.
It was amazing To the point ofswagging and guessing data.

Speaker 1 (26:34):
Okay.

Speaker 2 (26:35):
You will get better.
As you log more food, you'llgain experience and after a
certain period of time, you maynot need to log anymore.

Speaker 1 (26:45):
Right, because you.

Speaker 2 (26:46):
You've logged for a period of time, you've gotten
used to.
I can eat this much.
I know what it feels like, Iknow what it looks like, I know
what meals I can eat and aftermaybe a year, maybe more, it
depends on who you are and whatyou're doing and what your goals
are.
You may be able to stop loggingthings so meticulously and
still lose a lot of weight.
But when you start, you've gotto know You're not just going to

(27:09):
you start.
You've got to know You're notjust going to point the rocket
up into the air and just launchit out there.
There needs to be planning,there needs to be preparation,
there needs to be calculationsand you need to track things.

Speaker 1 (27:20):
You need to know the data.
Yeah, you recently did acalculation.
You texted me and you're like Ifigured out how much.
I overate per day the past,whatever Tell us about that.

Speaker 2 (27:32):
So I calculated what my body weight was when I was 18
.
And then, at the time I didthat calculation, I calculated
that body weight.
I then did further math and Ifigured that through the years,
since the age of 18, I had eatenan excess of 26 calories per

(27:53):
day on average.
That isn't entirelyrepresentative of the entire
journey, though I did not eat,obviously, precisely 26 calories
excess per day every day duringthat time.
There were times where I blewup to 245.
There were times I went from245 down to 200, currently at

(28:14):
202.
So I'm not, you know it's.
It's one of those things where,depending on the snapshot and
time that you take, you cancalculate how much have I
overeaten on average in thistime period, based simply on the
weight, and it was.
It was eye-opening to see howlittle you can overeat every day

(28:38):
and then over the years thatadds up.
So if you're a listener andyou're in your 40s, 50s, you're
probably like, wow, yeah, preach, what were you saying?

Speaker 1 (28:50):
well, I was gonna say that, and thinking about the
holidays, I think that thatthere's no, it's no surprise
that people want to lose fatgoing into the new year, because
you've just come off ofhalloween, thanksgiving,
christmas in our family, there'severy birthday under the sun in
that time as well, so it's justa ton of eating and celebration

(29:10):
and, and so, going into the newyear, it's like I've gained
weight, like you feel it, andit's just.
I mean, one of the things Iheard years ago was you like the
couple of pounds that people asa whole gain over the holiday
season that they don't lose Well, over 10 years?
That adds up if it's two poundsa year, yes, that's 20 pounds

(29:32):
in 10 years that you've gained.
And and it's not just about thelooks of it, it's not about,
you know, we feel frumpy, welook frumpy, whatever it's.
Our body doesn't run as well wecan become metabolically.
I mean, this is where metabolicsyndrome comes in, where
everything begins to slow down.

(29:53):
Our metabolism isn't as healthyas it could be.
We can begin to have like weget sick quicker, all of these
things because we're carryingaround extra fat.
Yes, and so that's really thekey of it.
The looks of it is one thing,it's the way your body functions
is the complete other.
And so, while all of this isnot what people like, people

(30:15):
want to look better and maybethey want to be healthier
because they've gotten a recentdiagnosis or whatever.
It's going to be hard work.
There is no magic pill.
Ozempic is not going to be theanswer.

Speaker 2 (30:30):
That is great points all around.
So much to talk about andaddress.
First things first.
Six months ago my cholesterol,all the bad cholesterol, clocked
in at approximately double thehealthy, the maximum healthy
range.
So my cholesterol wasapproximately double what it

(30:50):
should have been.
My triglycerides also kind of ameasure in that family, close
to double what they weresupposed to be.
My blood pressure was, wasborderline.
I mean I had so many things andthat's and that's me just 20
pounds more than I am now.
More recently I had a lot ofthose metrics measured again.

(31:12):
My cholesterol is now justbarely, but still in healthy
ranges.
Triglycerides, same thing.
They're at the high end ofwhat's healthy and normal and
acceptable, but they're withinthat range.
Just losing some weight and, bythe way, guys, I eat McDonald's
on weight loss.
I think yesterday or the daybefore I had two was yesterday

(31:33):
two double quarter pounders, butyou but I calculated for that.
I met my protein goal.
I stayed under my calorie goal.
You have to meet or exceed yourprotein goal and you have to
meet or come under your caloriegoal.
We just came out of theholidays.
So many of you are very awareand familiar with and thinking

(31:57):
about what do I do when I go toa family dinner.
I didn't cook the food.
I don't know what ingredientsthey use.
The person who did it didn'tjust meticulously track Ain't.
No way we're going to go toyour mother's house tonight for
dinner and that's going to bethe case with us, and that is
perfectly okay.
Here's why I'm doing so.

(32:20):
Here's a little tip If you'regoing to go into a situation
like that and you're stillwanting to lose weight.
I've been losing weight throughthe holidays and I've been
pigging out like crazy when wego to family dinners.
So how do you do that?
You got to have someself-control and you got to be
willing to suffer in thebeginning part of the day or
before the meal.
So if it's lunchtime, let thatbe your first, maybe your only,

(32:44):
meal that day.
I don't encourage starvingyourself, but if you have a
really big meal.
A lot of times you're just nothungry again, especially when
you've gotten your body used toeating less.
So today I had a veryprotein-heavy breakfast some
carbs, very low fat.
Overall calories, I think was535.

(33:04):
So up to this point today I'veconsumed 535 calories.
As long as I stay under 2100calories, I'm good for today,
more than likely.
When I go to pig out tonight atdinner and, by the way, when I
say pig out, I'm going to loadup on protein, I'm going to load
up on vegetables and I'm goingto eat those first and I'm going

(33:25):
to eat as much protein, as manyvegetables as I can first.
I'm also going to drink a goodamount of water.
Just fill my stomach up.
Then after that I'm not goingto worry.
I'm going to go get the potatocasserole and the cake and I
like to take cake, put it in abowl, pour a bunch of whole milk
on top of it, and people arelike what is he doing?

(33:47):
It tastes amazing.
All these things I'm describingto you having two double
quarter pounders in a given dayand still losing weight it's
because you just got to enter itinto the thing, calculate it,
and if you can't calculate forit, there are certain common
sense measures you can'tcalculate for it.
There are certain common sensemeasures Front load your protein
, front load your volume.

(34:08):
Foods like vegetables that aregoing to be low calorie, high
volume.
Pig out on those first, eattill you're kind of satisfied,
then start going ahead andindulging in the less healthy
options, like cake and stuff,and more or less I'm probably
going to come out less than 1500calories today at dinner and
that'll be my last meal for thenight, and then I'll go into

(34:31):
tomorrow.
I'll weigh in.
And another very important pointto the weight loss journey
while I do weigh in every day,just because I want to have the
data and the metrics, we havegot to not get discouraged when
the fluctuation on the scale isseveral pound different in one
day.
Yesterday I weighed in at 203.

(34:53):
This morning I weighed in at202.
I promise you, based on mycalorie deficit and the plan
I've been following, I did notlose a pound of fat between
yesterday and today.
I lost about 600 calories worthof fat, so a bit more than a
tenth of a pound of fat.
Right, and I can know thatbecause I calculate day in and

(35:17):
day out.
I follow the same plan day inand day out so I can know, based
on the deficit, about what Ilost, fat wise.
Yet the scale is showing onepound lower.
Water weight fluctuates a lot ina given day.
A lot, a lot of times peoplewill couple their goals.
So when you go to start eatingless food because you want to

(35:39):
lose weight, many times peoplestart to exercise and if you
haven't exercised in a while,most of the time people hit.
What do?
They hit Cardio often and Iencourage cardio.
Cardio is so good for us, it'sgood for the heart, it's just
good for your body.
You'll feel better.
If you are having a highercholesterol, like I was having,
it'll help bring those numbersback into tolerance.

(36:00):
Cardio is great.
Cardio is one of those thingsthat you know you often don't do
when you're worried about looksonly.
But we underestimate how greatof a positive impact it has,
especially steady state, justlike a zone two.
You don't have to bust a butt,you just got to get out there.
But I caution you if you startdieting and you're in a 500

(36:25):
calorie deficit per day, that'sgoing to put you at around a
pound, if not less than a pound,of fat loss per week.
You start doing cardio.
At the same time, even just 48hours after your first cardio
session that you've had in along time, your blood volume can
start to increase five to 10%.

(36:47):
Your overall body's bloodvolume body's responding to the
cardio it just went through andif you continue to do cardio
it's going to go up a little bitmore from there, and the way
that your body produces bloodvolume is pretty fast.

Speaker 1 (37:03):
So your blood starts to weigh more.

Speaker 2 (37:06):
Your blood starts to weigh more.
Your blood starts to weigh more, so blood is already going to
take about 10% of your body'smass.
So if you're 200 pounds, you'vegot about 20 pounds of blood in
you.
Let's go say you go hit thestreets and you do a two-mile
run Monday.
You rest Tuesday.
Three-mile run on WednesdayYou're feeling great.
Rest Thursday.
Four mile run on Friday.

Speaker 1 (37:28):
Sounds like what I did in October.

Speaker 2 (37:30):
You did a lot more than that in October.
Your body is going to have moreblood volume that Saturday and
that Sunday of that weekend,following all your runs, than it
did that last weekend, to thetune of about 10%, maybe a
little bit more.
Yeah, that's two pounds.

Speaker 1 (37:46):
Yeah, and that's not calculated in the scale.

Speaker 2 (37:50):
That's not calculated in the scale.

Speaker 1 (37:52):
The scale only shows the total mass.
It's not showing you just fat.
Even the ones that say thatthey show fat.
They're not accurately showingfat.

Speaker 2 (37:59):
So let's hypothetically say you actually
did lose one pound of fat inthat time frame.
Well, you went running.
Your body increased the bloodvolume by about 10%, so about
two pounds.
Depending on water weight andman.
Water weight can fluctuate.
So, did you have a lot of carbsyesterday?

(38:21):
Did you not have a lot of carbsyesterday?
Well, that goes into yourmuscle glycogen.
Well, muscle glycogen.
For every one gram of muscleglycogen you have three to four
grams of water attached to it.
So if that gets depleted alittle bit, then that could show
, you know, a one pound lowerdifference, even though you
didn't lose a pound of fat.
All these things go into it.
Did you go to the bathroom?
Did you pee?

(38:41):
How much did you pee throughoutthe night?
How much did you drink?
There's so many things.
So when you step on that scale aweek later, you're like I've
been following a diet, I've beenrunning, I've been doing
everything right.
I actually feel really good.
And then you clock in.
You see you weigh a pound and ahalf more than you did last
weekend and you're like what isgoing on?

(39:02):
This isn't working.
It is working.
You got to stick with it.
Don't stick with it for lessthan four weeks.
After four weeks I would evensay possibly, if you can push,
if you can be patient enough togo to the six-week mark, do that
.
After that, look at the results.
You should have results Ifyou're actually tracking

(39:22):
meticulously, if you're actuallybeing honest with how active
you are in whatever givencalculator that you're using.
There's a lot of different ones.
I encourage people to go withmore conservative estimates of
what their body's going to burn.
So if I have three different,there's three different.
Mainstream trackers for whatyour body's going to need in a

(39:44):
given day.
Mainstream trackers for whatyour body's going to need in a
given day.
For me, the high end said 2,800, the low end said 2,600.
So I go with 2,600.
That's why I cut down to 2,100.
And I'm seeing results.

Speaker 1 (39:55):
And you've lost how much weight, in what time frame
20 pounds since.

Speaker 2 (39:59):
So in the last year my high on the scale was 222.
I'm 202 today.

Speaker 1 (40:06):
When was that?
When was 222?

Speaker 2 (40:09):
I don't remember exactly.
It's been in the past 12 months.
Okay, so my recent high of 222,I'm now 202.
So, yeah, it's been working.
And I started by saying, well,I'm going to do intermittent
fasting and I and, by the way, Ilost like five, 10 pounds on
that Okay, you'll lose someweight if you do something like
keto.
In fact, keto you lose like youlose.

(40:32):
Don't be surprised if you loselike 20 pounds on keto, like
really fast.
Your muscle glycogen again.
I talked about it earlier.
Every gram of muscle glycogenhas three to four grams of water
attached to it.
So if you deplete your muscleglycogen down to like 10% of
what it was before becauseyou're just not eating

(40:54):
carbohydrates anymore, yeah, Imean, your body will still make
muscle glycogen and send itthrough a process called
gluconeogenesis where it takesprotein and converts it into
muscle glycogen.
So there will still be somethere, but it'll be heavily
depleted from its high.
Well, yeah, you know, when Idid low carb really really low
carb way back in the day I thinka decade ago now I went from

(41:17):
221 to 202 within three weeks.

Speaker 1 (41:24):
Yeah, that's ridiculous.

Speaker 2 (41:26):
But it did not stay off.
It did not stay off because Isaid well, I've reached my goal,
I can have carbs again.

Speaker 1 (41:32):
No, and that's the thing.
When people do these superextreme carnivore, keto,
whatever I wouldn't say whole 30is extreme, but I'll get to
that in a minute.
But when people eliminate superlong time frames of not eating
or major food groups, yes youcan lose a lot of weight, but
the thing is you're going togain it all back as soon as you

(41:53):
go back to a normal way ofeating.

Speaker 2 (41:55):
Which is what you were saying with Ozempic.

Speaker 1 (41:57):
Yes, right, it is all about people.
Everyone wants a quick fix,especially when it comes to
weight loss.
And there is no quick fix.
There are only behavior andhabit changes yeah and doing the
things that are healthy.
So whole 30 I do love a whole 30it I.
I could do whole 30 a loteasier pre-kids and pre just

(42:22):
like my current lifestyle.
So a whole 30 would be veryhard to do right now for me, and
that's hard for me to saybecause I'm the kind of person
that's like I'll do it.
But realistically, if I'm goingto adhere to something for a
long period of time, I need tohave and everyone should like
any eating plan should includethings that you can adhere to

(42:45):
over a long period of time andwhen you eliminate entire groups
of food unless you have anallergy, a true allergy to those
things, then you should have aneating plan that can include
all those things.
Now I would say like I love howthe way that you've been doing
it has made a lot of sense foryou, because it's allowed you to

(43:06):
continue to eat several of thethings that you enjoyed eating.

Speaker 2 (43:09):
I'm going to have cake tonight.
I'm going to.

Speaker 1 (43:11):
I don't know that there's going to be cake, but
there's going to be cake,McDonald's for example, like you
enjoy, I haven't eatenMcDonald's in probably 15 years,
but you love McDonald's, I loveMcDonald's.
So the fact that you're able toeat it now, I think that's good
and that's good for adherencefor a general population.
I also think that one of thedownsides of tracking macros is

(43:32):
the easier macros to track arethe things you can scan which
can lead people to eat moreprocessed foods, when our bodies
also need micronutrients likevegetables, fruits, in order to
operate at their best.
So, with protein being a highpriority, I would also say

(43:55):
making sure that there's, youknow, a good.
I did a challenge a couple ofyears ago where it was like eat
30 different types of vegetablesor fruits in a week and it's
amazing when you first do it torealize like, oh, I only ate 12.
Like how do I get more varietyof vegetables and prioritize
vegetables and fruits andsprouts and seeds and all of

(44:16):
those things that have a lot ofmicronutrients we need?
There's a belief out there thatour bodies, like in the dieting
world, that our bodies seekenough protein and so if we're
eating a standard American dietlike, that's why we overeat,
because our bodies are searchingto excrete as much protein from
the crappy food that we'reeating as possible, because we

(44:37):
need protein, like that's theone thing you can't really skimp
on.
But I would also argue, ourbodies search for micronutrients
as well.
So getting the broccoli, thesweet potatoes, the carrots, the
strawberries, the apples, theoranges like our bodies need
that as well.

Speaker 2 (44:57):
Yeah, and I don't subscribe to that theory at all.

Speaker 1 (45:00):
That our bodies are in search of enough protein.

Speaker 2 (45:02):
Yeah, but I won't get into that right now.
Let's talk about Whole30.
Okay, so first things first.
I have a lot of good things tosay about all 30.
I, when I first step on thescale and I was like I'm obese.
I'm 245 at six feet tall.
I'm obese, and that's a word Idid not want to put on myself.

(45:26):
I was like I do not, and I wasable to lose a good amount of
weight and I did it through theWhole30.
But let me be clear, folksWhole30 is not a weight loss
plan.
It is a whole food eating planto get rid of things that are
causing inflammation in yourbody.
Eating plan to get rid ofthings that are causing

(45:49):
inflammation in your body andtake in things that are known to
either eliminate, mitigate orjust, you know, reduce
inflammation in your body,things like coconut oil.
You cook with that, you eat itlike fish and salmon and chicken
, and the more organic thebetter, the more farm-raised the
better, and you'll see such adifference.
You'll see such a difference inhow you feel, how you sleep,

(46:10):
how you exercise, everything.
You'll see such a difference.
Your hormones will start comingback into where they should be
your cholesterol, all thosethings.
But if you're already kind oflike maybe you're skinny fat you
try to eat kind of healthy.
You also have some fast foodevery now and again.
All these things, whole30.

(46:32):
And again it goes back to doyou have a food allergy that you
want to eliminate or find?
Whole30 is great for helpingpeople find things that they
were reacting very early to andthen eliminating those yeah, but
you know what whole 30 also didfor me?

Speaker 1 (46:51):
what?
Because I, like I, neverstopped working out, even when I
changed my eating plans.
So uh, on whole 30, the onlyway for me to get enough carbs
was through potatoes and sweetpotatoes.

Speaker 2 (47:06):
That gave you SIBO.

Speaker 1 (47:07):
I ended up having such terrible gastric distress
that I had an intervention likea medical intervention.
So it was.
I realized I have to have riceor something to be able to
supplement my carb needs,because if I only do it with
these other like I would have somany FODMAPs that it just like

(47:30):
I was in constant pain in mystomach.
Yeah, from eating just Whole30like it was prescribed.

Speaker 2 (47:37):
Yeah, I discovered that I have to have potato chips
Right or I'll die Apparently,so Maybe that's hard to discover
.
Well, I don't want to test thetheory.
You know what if I do die, if Istop eating?
So I'm not going to stop.
I highly encourage thelisteners to take on a diet
where you do you have a favoritefood potato chips, burgers,

(48:01):
cake sweets, things like thatwhere you don't say those go out
the window.
The only possible exceptionmight be soda Cake sweets things
like that where?
you don't say those go out thewindow.
Yeah, the only possibleexception might be soda.
But even then, if you calculatefor the soda, you make sure it
is measured out.
If it says 12 ounces or 20ounces on the bottle, you put
that in the app.
If it's a bottle of Pepsi or acan of Coke, you can scan it

(48:22):
like the barcode, and justyou'll discover with time, as
you continue to diet, youcontinue to meet your calorie
goals.
You get, you meet the caloriegoal or you go under it.
You meet the protein goal oryou exceed it.
You start to discover that thecream and the coffee is not
really worth it.
I'm down drinking black coffeein the morning.

Speaker 1 (48:43):
Yeah.

Speaker 2 (48:44):
Because 50 calories of cream per cup and I like to
have at least two cups, that's100 calories.
I only get 2,100 calories.
I'm budgeting here.

Speaker 1 (48:54):
Right, it's like money.

Speaker 2 (48:55):
It's like money I'm budgeting.
I only have so much.
Yeah, unlike money, you can'tbecome a calorie millionaire
where you can just eat whateveryou want and stay thin.
There's a few people out there.
Everybody knows somebody, likea distant cousin or something.
They can eat as much as I wantand they're skinny as a rail.
We hate them.
No, I'm just kidding, it's notbut.

(49:17):
But you're, if you're listening, you're probably not that
person.

Speaker 1 (49:22):
And I would say even those people.
There's other metrics.
Again, someone can look acertain way and they may not be
healthy, and they may not behealthy.

Speaker 2 (49:31):
So, when we talk about weight loss as perhaps the
number one goal going into 2025, set your goal, Set a time
frame.
You don't have to start January1st, Even though this episode
is going to start January 1st,Even though this episode is
going to air January 21st.
Did I say 21st or 1st?
You don't have to start at thebeginning of the year.

(49:52):
That's the bottom line.
You can say you know what?
When I was obese, the doctorsat me down and he said I want
you to do all 30.
And this was in November of2017.
And he said so, can you startDecember 1st?

(50:13):
I said no.
Yeah, holidays, all that stuff.
I'm like no, he goes.
What about January 1st?
I said no.
I said March 1st.
I don't know why I picked March.
First, I wanted to mentallyprepare myself and throughout
February, I started eating morewhole-ish foods to practice
getting ready for the whole 30.
Then, on March 1st, we wentstrict whole 30.

Speaker 1 (50:37):
Yeah, we did it for 60 days.

Speaker 2 (50:39):
I think it was 75 days.
It was a while.
It was more than 30.

Speaker 1 (50:43):
Yeah.

Speaker 2 (50:45):
And that is where the majority of my weight loss came
in.
I still I don't think we shoulduse whole 30 for weight loss.
It should be for inflammationreduction and allergy detection,
all those other things, andjust feeling better.
I wasn't eating enough protein.
I can tell you that just basedon what I know how I was eating.

(51:05):
Um, I was exercising and I wasclearly in a calorie deficit,
but I wasn't eating enoughprotein.
That's why I encourage peopleto track Keep foods you love.
Don't just do a wholesaleelimination, whether that is
eliminating time zones that youallow yourself to eat, whether

(51:32):
that's types of foods you know.
Psychological studies havefound that when people have all
or nothing mindsets, they arefar less likely to adhere to the
diet plan they've made forthemselves.
If you are addicted to soda,which I've been before now, I
just use diet soda On my currentdiet.
I can have diet coke, so I dothat.
I'm not saying it's good foryou, I'm just saying I can have
it.
If you're addicted to soda, ifyou say to yourself I cannot

(51:57):
have any soda for a year, you'reprobably not going to stick to
that.

Speaker 1 (52:03):
Yeah, you're setting yourself up for failure.

Speaker 2 (52:05):
I think you should allow yourself to have some soda
.
Just limit yourself.
Maybe start by saying only twoa day, which if you're really
addicted to soda, only two a dayis like not much, yeah.
And then as you get used tothat, you're like I've suffered
for a while and only two a day.
I think I can drop it to one aday.
Do that, and if do that and ifyou can convert to only diet, do

(52:29):
that.
I'm not saying diet, so it'sgood for you.
There's so many chemicals in it.
The artificial sweeteners are.
It does have an effect on ourbody.

Speaker 1 (52:34):
No, we're not advocating for it as a health
food, but it's like if it'shelping you make healthier
choices in the long term andbeing able to adhere to that,
then then it's kind of likethere's a method to the madness
behind it Anecdotally mepersonally, I will say, when
I've been drinking a good amountof diet soda pretty regularly

(52:56):
for like a week or two, I feellike my hunger levels are higher
.
Yeah.

Speaker 2 (53:03):
Anecdotally higher.
Yeah, anecdotally, if you aretracking your calories and you
are hitting the overall calorieor staying below that limit, you
will still lose weight.
Yeah, period, so don't worry toomuch.
So there's.
I think there's a lot of mythssurrounding diet soda.
I'm not going to sit here andsay it's good for you.

(53:24):
There's no evidence to suggestthat spikes your blood glucose
levels at all.
Right, and you consume it.
By extension, there doesn'tseem to be evidence that it
spikes your insulin.
So there's so any myths relatedto insulin and all that it may
over time, especially as youjust put it into your system and

(53:46):
there's just so many chemicalsin it that we're not always
entirely sure what they do.
It may increase your appetiteIf you are adhering to your
calorie goal every day, day inand day out, regardless of how
hungry you are at the end of theday.
There are definitely days whereI go to bed hungry.
Don't starve yourself.
Nobody should starve yourself.

(54:07):
Okay, nobody should starvethemselves.
But weight loss necessitatesthat you get comfortable with
being a little bit hungry.
With a little bit of hunger,you shouldn't be starving, but
if you're a little bit hungry,it's probably working.

Speaker 1 (54:19):
It's like so much easier to not gain the weight
Right.
It's so much easier in thefirst place to try and not gain
the weight so we don't have togo through it.
But at the end of the day, yeaheven if we get there yes, there
are strategies.

Speaker 2 (54:32):
To come back, one thing that should help you is
putting that six month cap.
At the end of six months you'regoing to go back into
maintenance, meaning you'll eatprobably 500 more per day.
So if you get really good attracking, you get used to
tracking your calories and yourmacros.

(54:53):
By the way, don't worry toomuch about carbs and fat.
When you're in a weight lossphase, make sure you hit or
exceed your protein goal.
Make sure you hit or are belowyour calorie goal.
When it comes time to exerciseagain especially you're a man
trying to put on muscle thenyou're going to want to up your
carbs, not your protein.
Try not to up your fat, up yourcarbs.
We won't get into that.

(55:14):
But at the end of six monthsyou can say to yourself this is
over.
But you actually have to adhereto things.
If at the end of six months youhaven't lost weight, you
weren't in a calorie deficit.
Let me say that again If youare meticulously tracking and

(55:37):
you are in a calorie deficit andover the course of eight or
more weeks, based on yourtracking and your adherence and
all that, you still haven't lostany weight, you're not in a
calorie deficit and you need todown adjust your calories yeah
more than likely, you will loseweight yeah more than likely.

(56:00):
you actually.
If you're truly meticulous,you're weighing out everything
you probably will lose weight,and if you don't, that means
you're not in a deficit.
Your metabolism may not respondcorrectly.
I've heard people say you know,oh, I'm eating 500 calories a
day and I'm not losing weight.

Speaker 1 (56:19):
It's like it's kind of impossible.

Speaker 2 (56:22):
Yeah.

Speaker 1 (56:23):
Yeah.

Speaker 2 (56:24):
Yeah, like physiologically.
Right yeah, yeah, yeah, likephysiologically.
That's just um.
Another tip, I think I'll endwith this one, especially when
you start any given diet plan,you're going to have a
calculator that tells youapproximately what your daily
calorie expenditure is.
It's a it's an educated guessbased on science.

(56:47):
It'll be a ballpark figure.
That's probably accurate, maybenot precise, and so you're
going to subtract 500 caloriesfrom that, or maybe only 300
because you don't want to, ormaybe only 200, what you feel
like doing over time.
It may be slower weight loss,but it'll be weight loss.

(57:08):
There's another calculator outthere I want you guys to go
punch in numbers on and that'scalled the basal metabolic rate,
the BMR.
That's going to spit out adifferent, much lower number.
That number, your basalmetabolic rate, is the calories
your body needs.
If it were at rest, if you weresedentary all day, if you were

(57:30):
bed rest and not moving, that'swhat your body would need In
your diet.
I highly encourage you, don'tgo below that number, at least
not at first.
Don't go below that number, atleast not at first.
Take that number and you shouldprobably add 50 to 100 calories

(57:51):
and not go below that, just tobe safe.
When people drop their caloriestoo fast, too much.
Their hormones get tanked intothe ground.
It doesn't like they feel awful.
Their energy gets tanked.
They keep saying they feel justdrained.
You know, mr beast did a videowhere he didn't eat for 14 days

(58:15):
oh man yeah, right, he's, andhe's just said you know, I just
felt run down, just no energy,just completely tanked all those
things, and of course he lostweight.
A lot of it was muscle, a lotof it was actually fat too.

(58:37):
But all that to say, take yourbasal metabolic rate, what your
body would need at rest, coverthat, cover that, cover that.
And then every calorie you burnabove and beyond that goes into
the weight loss bank.
Take it out of the overallpicture there and then slowly

(59:02):
over time, you'll see that.
And if you clock in every dayon the scale hopefully it needs
to be the same scale every dayGo to the doctor's office and it
says you're five pounds heavier, don't worry about that, you've
got your clothes on, you'veprobably eaten a meal, all that
stuff.
It's a different scale.
The reason I love the macrosfirst app is because you punch

(59:23):
in your numbers and it's anindividual plot on a graph over
time.
But then there's another linethat represents the overall
trend and that makes me feelreally good, because I know that
even though today I might beone pound heavier than I was
yesterday, I didn't gain a poundof fat overnight, especially
not when you're dieting.
It's just water weight and thattrend line helps mentally kind

(59:48):
of even you out and be like,okay, it's not going to look
exactly linear if you plot it ona graph, it's the trend over
time and I can be confident thatfour months from now when I end
my diet, I will be a lighter,thinner person and I'll have
less body fat.

Speaker 1 (01:00:07):
So we've covered a lot when it comes to weight loss
.
Really, fat loss is really whatwe're encouraging people to do,
because this is a big goal thatpeople tend to set for
themselves at the beginning ofthe year.
So we've given a lot of tipsand tools that people can use.
What would be your number onetakeaway for listeners today?

Speaker 2 (01:00:26):
Consistency.
If you lack consistency, don'teven bother.
You've got to have consistencyperiod.
It will be very boring, day in,day out, weekend, week out,
month in, month out, of hittingthe same exact goals every day.

(01:00:46):
You hit or exceed a certainprotein number, you hit or stay
below a certain calorie number,day in, day out.
Forgive yourself when you messup, don't beat yourself up and
don't fall off the wagon.
If you have a bad day, getright back on track day in, day

(01:01:07):
out.

Speaker 1 (01:01:07):
You've got got to be consistent.
That's the number one takeaway.
Yeah, yeah, I would agree withthat.
The all or nothing mindset isnot going to help you here, and
I did an episode with amandanybert on this about the all or
nothing mindset, which we'lllink to in the show notes for
people to have further listening.
But I am a victim of that allor nothing mindset because it's
like, oh well, if I eat that onebite of cake, I might as well

(01:01:29):
eat the whole cake and then I'lljust start over tomorrow, but
I've done way more damage andhave less motivation to actually
do it tomorrow.
So being able to say, oh, youknow, I did eat that extra
cookie today, but it was worthit because it was what my mom
made and and you know it wasdelicious, and then you're still

(01:01:50):
able to have that mindset ofand I enjoyed it and I will move
on as opposed to dwelling on it.

Speaker 2 (01:01:57):
What's even better is when the cake fits within the
budget.

Speaker 1 (01:02:00):
Mm-hmm.

Speaker 2 (01:02:01):
And you enjoy the snot out of that one piece.
I can't manage two pieces ofcake, but you can manage one
piece of cake and it's withinthe calorie budget and you're
fine.
And there may be some dayswhere you sacrifice protein but
you still stay under your macroor your calorie.
So you know, not every day isgoing to look perfect, not every

(01:02:26):
day is going to hit every goal,but be as consistent as you can
.

Speaker 1 (01:02:30):
Yeah, absolutely.
I think this is a great starterfor people as they seek to lose
fat into the new year.

Speaker 2 (01:02:37):
Just remember, nasa is not going to launch a rocket
ship into space by just eyemeasuring it, swagging it and
then shooting up into the air.
They're going to have precisemeasurements.
They're going to have the bestphysicists in the world
calculating these things.
We should at least take somemeasure of precision to
something that is meant to takesome precise planning.

(01:03:00):
Don't swag it, don't eyeestimate it, don't guesstimate
it, punch it in, measure it out,punch it in it here yep sounds
good special shout out and thankyou to jason, our producer
always, and kimberly for havingme.
Hopefully this isn't the lastepisode that I am on now we'll.

Speaker 1 (01:03:25):
No, we would love to hear your comments, though.
We'd love to know what youthink about the episode, what
future episodes you would likecovered and all of the things.
I have a tagline that I end theshow with Okay, until next week
, stay strong.
I like that Good.