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Lose Body Fat Without Even Thinking About It (The Systems That Make It Automatic) · Total Barnage

• 0:00
  SPEAKER_00: Welcome back to Total Barnage.
• 0:02
  SPEAKER_00: Guy Kennedy has a hole in his sock, but fortunately or unfortunately, none of you lot can see it.
• 0:09
  SPEAKER_01: Well, it's just a cooling system, you know.
• 0:12
  SPEAKER_01: Heat breathe.
• 0:13
  SPEAKER_01: Because my metabolism is so fast, you know, I just let off a lot of heat, you know.
• 0:18
  SPEAKER_00: Oh, that's a great seg segue into our topic of conversation today.
• 0:22
  SPEAKER_01: Today's nutrition part two, Charlie.
• 0:25
  SPEAKER_00: Yeah, today a much anticipated um comment from Katriona saying we want a part two.
• 0:33
  SPEAKER_00: And no, we don't usually get many comments.
• 0:35
  SPEAKER_00: Um but when we do get comments, we're very happy to listen to them and get it out to you as quickly as possible.
• 0:40
  SPEAKER_00: So this is a part two of our first episode, which was the simple truth about losing body fat, calories, habits, metabolism, and mindset.
• 0:51
  SPEAKER_00: And as promised by Guy in the end of the last episode, this one is going to be about systems to lose body fat without even thinking about it.
• 1:03
  SPEAKER_01: Yeah, I mean, in the last one, if you haven't listened to the previous episode, it's great to get some context.
• 1:10
  SPEAKER_01: But I mean, you can also listen to this episode today um about you know the systems and processes needed to kind of like seamlessly lose body fat.
• 1:20
  SPEAKER_01: And by all means, it it's never an easy road.
• 1:23
  SPEAKER_01: Doing losing body fat is going to be challenging because it's gonna require you to change habits around.
• 1:28
  SPEAKER_01: Um, but we kind of give all the the science of weight loss, and the the this all this context is really important when it comes to losing body fat because you just need to know um what is a calorie, what is a macronutrient, what's a micronutrient, how many do you how many calories do you be need to need to be eating on a daily basis?
• 1:47
  SPEAKER_01: Like this this context matters, and when we kind of get into some of these processes that you can use to lose body fat, you need to have that knowledge in the first place.
• 1:57
  SPEAKER_01: So if you don't know anything about all of that, go back and listen to the previous episode.
• 2:03
  SPEAKER_01: Um but Charlie, I mean, let's let's kick it off, let's get into it.
• 2:06
  SPEAKER_01: What what what is the first point we're gonna get into?
• 2:09
  SPEAKER_00: Well, the first point I think but before touching on that, you've you've said, I guess, two things.
• 2:14
  SPEAKER_00: One is that it's seamless, but then also that there are bumps on the road.
• 2:20
  SPEAKER_00: For you, is that seamless when you know how and when you have the skills to do it, and then the bump on the road is learning how to do it and proving that you can, or is it something else for you?
• 2:34
  SPEAKER_00: Where's the where's the difference between it being easy and seamless, but then also in the same way?
• 2:39
  SPEAKER_00: Because it sounds a little bit contradictory, but I think I know what you're getting at.
• 2:43
  SPEAKER_01: Yeah, it can be seamless in the sense if everything goes right in the week, right?
• 2:48
  SPEAKER_01: But not every time is going to go that way.
• 2:50
  SPEAKER_01: You you can try and plan and plot everything you want to happen throughout the week in order for you to reach your fat loss goal.
• 2:57
  SPEAKER_01: But the bottom line is this is just one element of your life.
• 3:00
  SPEAKER_01: You've got work, maybe a family, and these elements and relationships can kind of tie over into your fat loss goals.
• 3:07
  SPEAKER_01: And you know, if your your wife buys you a nice bottle of red wine on a Friday night and she's had a stressful day, that might be the curveball where you're like, maybe I will, or it could be your life stresses lead to you getting, gosh, I just want a quick burst of energy because I don't know how I'm gonna make it through the day.
• 3:26
  SPEAKER_01: I'm gonna have a chocolate bar.
• 3:28
  SPEAKER_01: But stress can make it a little bit more difficult to stay on track with your plan or structure or system.
• 3:36
  SPEAKER_01: So these external influences can can make it more challenging.
• 3:41
  SPEAKER_01: But if everything's going right, it will seem more seamless.
• 3:45
  SPEAKER_01: Having that knowledge there of having one day off track is not going to wreck it, you know, that's valuable because we can just make adaptions and changes to the plan once you have the knowledge.
• 3:58
  SPEAKER_01: In the grand scheme of things, one day off track, you shouldn't, it's not a train wreck.
• 4:03
  SPEAKER_01: But if that one day off track leads to three or four, and then leading to you telling yourself, Oh, I'll just start again on Monday, that's when problems can occur because you're constantly chasing your tail.
• 4:16
  SPEAKER_00: Yeah.
• 4:16
  SPEAKER_00: Yeah, I think I think that skill very briefly of um it's not necessarily about staying on track all the time, but it is more important that you get back on track as quickly as possible.
• 4:27
  SPEAKER_00: Um, go against the idea of that sunk cost effect where you're like, well, you know, if we're three days, four days into the week, I might as well just wait until Monday.
• 4:37
  SPEAKER_00: You should always act now and in the moment, even if it's and actually when it is an inopportune time, when it is not convenient, that is exactly when you should act to recorrect it and think, let the past be the past, learn from it, but it is now forward.
• 4:55
  SPEAKER_00: Um, in terms of planning, so Guy, what would you say is the best way to plan?
• 5:03
  SPEAKER_00: How often should people plan versus just carry out the plan?
• 5:08
  SPEAKER_00: Um, and what should a planning process for having a system to lose body fat look like?
• 5:16
  SPEAKER_01: So, weekly shop is always an easy, easy time to plan out the week, plan out the meals.
• 5:21
  SPEAKER_01: How am I gonna hit you know my protein goal at each meal?
• 5:24
  SPEAKER_01: How am I gonna get enough fibre throughout the week?
• 5:27
  SPEAKER_01: How much carbohydrate am I gonna need on a certain day?
• 5:30
  SPEAKER_01: You know, if you are going to the gym and exercising, it's probably a good idea to up the carbohydrates on that day so you can replenish your glycogen stores.
• 5:40
  SPEAKER_01: The glycogen stores getting replenished is really important because when this drops really low, your body is gonna try and get it's gonna have a demand for carbs, more cravings, which can lead to you going off piste.
• 5:53
  SPEAKER_01: So rather than keeping, you know, your carbs at the same level throughout the week, it might make sense to have slightly higher carbohydrate days on the days that you work out to stop these cravings.
• 6:05
  SPEAKER_01: So there is a little bit of kind of thought that needs to go into the week.
• 6:10
  SPEAKER_01: You know, evening meals, what are you gonna be eating?
• 6:14
  SPEAKER_01: Um, are you gonna have plenty of veg?
• 6:16
  SPEAKER_01: Are you gonna have a good source of carbohydrate, and are you gonna have a protein source in each of your evening meals?
• 6:21
  SPEAKER_01: These ones, evening meals can be more varied.
• 6:24
  SPEAKER_01: You might have a little bit more time to cook in the evening, depends on your shift pattern.
• 6:28
  SPEAKER_01: Um, but for me, I always like to have like two or three breakfast options and two or three lunch options that I know that are gonna have the right amount of calories for me to you know hit my goal of maybe that's weight loss, weight maintenance, whatever it might be, but also an adequate amount of carbs, healthy fats, and and protein.
• 6:50
  SPEAKER_01: So having you know two or three meals that you have on rotation, it habitually beds itself in, making it a lot more easy rather than changing it up continuously.
• 7:05
  SPEAKER_01: You need to have a slightly better knowledge of nutrition in that sense if you're constantly, because then you might have to weigh things a bit more, which add time, which make more effort.
• 7:14
  SPEAKER_01: You might have to add it into a you know an app like a My FitnessPal to understand the nutritional value of it better.
• 7:21
  SPEAKER_01: Um, so keeping it simple, keeping meals more regular, um makes just life a lot easier for yourself because you end up cooking them more efficiently, you know what's in it, and you can just hit your your fibre, protein, carbs, fats, and calorie intake at each meal.
• 7:40
  SPEAKER_00: Yeah, and I think having, as we said in the first episode, having that calorie calculator, the to work out how many calories you need, and then for your goals, if you are someone that is going on the more endurance side and will train more, then you want to weigh it more onto the onto the carbs side, and then if it is uh losing body fat purely, then it is you know increasing protein and and focusing on that and the fibre intake as well.
• 8:09
  SPEAKER_00: Um, but then also, yeah, I guess with those with that planning, it is very much dependent on you as an individual, what it looks like day to day.
• 8:20
  SPEAKER_00: Like, are you someone that is happy?
• 8:22
  SPEAKER_00: I mean, ideal is like personally for me, and I was talking to you about this earlier, is I could eat the same thing every single day as long as it as it's healthy and suits my goals, I won't get bored of it.
• 8:35
  SPEAKER_00: Of course, that's a luxury to have in terms of how much you embrace just monotomy, but then also who else are you catering for?
• 8:42
  SPEAKER_00: Like, are you cooking for a family?
• 8:45
  SPEAKER_00: How feasible is it that you can have that just standard structure?
• 8:49
  SPEAKER_00: But I do think that if you're not having just yeah, exactly the same thing, it's good to have that rotation, and at least when you are planning meals to as part of the planning process, the it does allow you to understand better about the nutrition by by just planning, the planning in and of itself on a Sunday or whenever you're doing your weekly shop, you can look at what you're buying online, you can make a mock meal, or you can look at the cookbook that you're making meals from, or the Instagram or TikTok that you might have seen as inspiration, and you can log it into MyFitnessPal, do a mock meal.
• 9:30
  SPEAKER_00: You can create there's a button where you can create a set meal, which means you don't need to keep putting in the details every time, and it means that this it's all about having that upfront cost of planning and investment of time so that when things go awry in the week and when variables come in and you know shit happens, then you are able to fall back on the fall back on the systems, yeah.
• 9:59
  SPEAKER_01: And uh you know something else which is important is kind of meal timings and and and keeping some consistency there with that.
• 10:08
  SPEAKER_01: Um you kind of go over the importance of you know, going over the importance of regular meals, understanding you know what what is in each meal by you know value of nutrition, being able to eat the same meals again, but having a similar eating time each day, like your body is a it loves habits, and sometimes by clockwork it will get hungry at specific times.
• 10:31
  SPEAKER_01: And for for most people, it's quite easy to eat meals at the same time.
• 10:37
  SPEAKER_01: Your body has an expectation it's gonna have food then, then you eat.
• 10:40
  SPEAKER_01: Um having that systemized, it makes life a little bit easier.
• 10:44
  SPEAKER_01: If you're eating sporadically throughout the day, you know, when you get a chance, I'll have some food there and have some food there, and then maybe you don't have the opportunity to eat throughout the day, so then it gets to the evening and you're like ravenous.
• 10:58
  SPEAKER_01: You get in from work, you have a snack, then you have dinner, and perhaps you overeat.
• 11:04
  SPEAKER_01: Because that system hasn't been in place throughout the day and you haven't had sound nutrition at each meal, it makes it so much more difficult to stay on track in the evening when you get there and you're like, Oh, I'm low on energy, haven't eaten, weather crisps, oh get me a beer, etc.
• 11:21
  SPEAKER_01: You know, it's it's it's very easy to do.
• 11:24
  SPEAKER_01: So just you know, each meal has to be well thought through.
• 11:28
  SPEAKER_01: Um, and it's not on the day, ideally on the weekend, and before you know it, it becomes a habit, and and you really don't think about what you're eating so much because it's just the system you build, and once it's there, I mean I don't really think about my weekly shop, it's it's just kind of like generally it's very much the same.
• 11:50
  SPEAKER_01: It's it's the same ingredients cooked in different variations, different seasonings, and you know, it could be potatoes, it could be wraps, it could be rice, it could be you know, pasta, but you know, different meat selections, etc.
• 12:04
  SPEAKER_01: But uh the the meals are similar, right?
• 12:07
  SPEAKER_01: And the portion sizes are the same.
• 12:09
  SPEAKER_01: Um so yeah, it's is that environment that you kind of put yourself into makes it far easier to stay on track than if I was each week ordering completely different foods, it just becomes a little bit more difficult to know what to cook, how much to cook of it, etc.
• 12:28
  SPEAKER_01: So yeah, it's just make make life easy for yourself.
• 12:33
  SPEAKER_00: Yeah, yeah, make it easy, and I think understanding that a lot of the time, especially with food and drink, it is more down to convenience rather than actual cravings.
• 12:44
  SPEAKER_00: Um, and you know, perfect if you can have a meal that's already prepped, if you can have something that you just need to chuck in the microwave or you have it cold, it's just in the fridge, then perfect.
• 12:56
  SPEAKER_00: But next kind of best alternative for that is just what you have at home, which is your shop.
• 13:02
  SPEAKER_00: If your fridge is full of stuff that is decent to eat, and even if you overeat it, it might not be the end of the world.
• 13:10
  SPEAKER_00: Um, and it's maybe hard to overeat, then then great.
• 13:14
  SPEAKER_00: If you fill your cupboard with a load of crap, then it's a recipe for disaster, especially when you're hungry.
• 13:20
  SPEAKER_00: Um, I guess the next thing in terms of planning is if you're not uh able to control your food intake as much as you would like to if you're not able to cook your own meals, is planning when you are eating out what that would look like when you come to a decision that you make then, and maybe having a look at what the menus are for the places that you're going to and seeing roughly, and then it comes down to more intuition of what's good food and what's what's not so good, just making good choices when you're out and making those choices beforehand and then and not leaving it up to when you're hungry.
• 13:54
  SPEAKER_00: And the work the worst time to make a decision really about food is like when you're hungry, but ultimately you're just about to eat.
• 14:03
  SPEAKER_00: That's why the planning is is a good thing, right?
• 14:05
  SPEAKER_01: Yeah, I mean, we can just even look at it when Charlie probably every other week will bring in some cookies.
• 14:10
  SPEAKER_00: Cookies and I'm not gonna do that as much now because£3.75 for a pack of five, uh-huh, or it's two for a fiver.
• 14:19
  SPEAKER_00: And I'm that's and I can't bring in two, I can't bring in two.
• 14:23
  SPEAKER_01: No, that would be not not okay for the, you know, not good for me in my car on the way down.
• 14:28
  SPEAKER_01: Yeah, and and you know, it is it is the sugar spike, and then it is the immediate crash after you do feel it with those cookies, but they're bloody good.
• 14:36
  SPEAKER_01: But anyway, you know, you're gonna say yeah, if I come upstairs and I'm in between sessions and short on time, you know, normally I might grab an apple, a banana, a kiwi, but if there's cookies there, you're gonna go for the cookie.
• 14:50
  SPEAKER_01: And you know, I don't that choice of what's gonna be a faster hit of energy, what's gonna give me a little bit more, it's probably gonna be the the cookies because it's loaded with sugar, no fibre at all, cranks you up, gets you going.
• 15:04
  SPEAKER_01: Um, so that's the kind of convenience thing.
• 15:06
  SPEAKER_01: What is the easiest thing for instant release of energy?
• 15:09
  SPEAKER_01: And it's that, but then you pay for it with the sugar crash after, and you probably feel worse off within 30 minutes of having that cookie.
• 15:18
  SPEAKER_01: So you know, kind of that that plan B, I guess what I'm trying to get into is when when temptation or stress is kind of in front of you or you're you're dealing with it, what how can you deal with your day?
• 15:35
  SPEAKER_01: So perhaps you've you've been called up to London or you've gone to work uh at a time you wouldn't regularly go, you don't have the food around you, and it's you're gonna you're already starting to think, gosh, how do I eat well now?
• 15:51
  SPEAKER_01: Like what am I gonna do?
• 15:53
  SPEAKER_01: I don't have my normal meals.
• 15:54
  SPEAKER_01: This isn't panic mode, and it shouldn't be.
• 15:58
  SPEAKER_01: It's just having a decent knowledge of nutrition, and when you go into the supermarket, there are healthy food options, and what can you do?
• 16:07
  SPEAKER_01: Like you know, going in there, reading some of the nutritional values on the back of uh the packets of foods to understand what what what options do I have?
• 16:16
  SPEAKER_01: How can I hit my protein intake?
• 16:18
  SPEAKER_01: You know, how can I get some carbohydrates in me that's not just gonna give me a massive up and down of energy?
• 16:24
  SPEAKER_01: Um, and and you know, what are the healthy food options that are gonna keep me fueled, energized for the day, stable amount of energy, and assist me towards my fat loss goals.
• 16:36
  SPEAKER_01: So just because you're you've taken yourself out of this environment or system you were using, it doesn't mean it's a complete failure of a day.
• 16:46
  SPEAKER_01: And sometimes people always blame, oh guy, I'd you know, been so busy recently and I've just been eating food at the supermarket.
• 16:51
  SPEAKER_01: I'm like, okay, but that's the supermarket has every food you would ever need.
• 16:55
  SPEAKER_01: So what's so bad about that?
• 16:57
  SPEAKER_00: And even petrol stations now, all petrol stations are linked with a supermarket.
• 17:01
  SPEAKER_00: Yeah, there are there are always options, yeah.
• 17:04
  SPEAKER_00: Like granted, as you walk in, there is probably the worst options first, yeah, and it's just going down a different aisle and you know, going where to look.
• 17:13
  SPEAKER_00: And then I guess there is maybe the um the trying to get a good deal with a meal deal, but equally, because you have to then get a snack and a drink, but equally the snack can be healthy, yeah.
• 17:28
  SPEAKER_00: You just might not see it as good value for money.
• 17:30
  SPEAKER_00: Yeah, so there's a bit of like a financial, oh, I want to get a good meal deal, um, and it is prioritizing something that has a bit of bit of protein in or something that just resembles like a main meal, they're not going to be as great.
• 17:41
  SPEAKER_00: The high protein offers in a meal deal, they're not necessarily that high protein, yeah.
• 17:47
  SPEAKER_00: But it's more about how I see as the idea of inversion, which is you don't need to eat perfectly when you're out when this plan B comes in, just focus on not messing it up.
• 18:01
  SPEAKER_00: So flip it upside down, like you don't need to go amazing, just don't get something that's a bad choice, yeah.
• 18:06
  SPEAKER_00: And just avoid that.
• 18:08
  SPEAKER_00: And if you can avoid messing it up consistently, then you will by by proxy, just you will make better choices by not making bad choices.
• 18:20
  SPEAKER_00: Um and I think that offsets the idea of oh well, if I can't make the best choice, then it's all doomed.
• 18:27
  SPEAKER_00: Yeah, you don't need to make the best choice.
• 18:29
  SPEAKER_00: Like that's gold standard, fantastic, great.
• 18:32
  SPEAKER_00: But just consistently being consistently good or just consistently not bad is is the way to success.
• 18:40
  SPEAKER_01: Yeah, as we go into the 80-20% principle, and um, preparing for disaster and sometimes uh what you need to do to in order to see fat lots success.
• 18:51
  SPEAKER_01: And it takes me just as long to cook one portion of food as it does to cook about four portions of food.
• 18:58
  SPEAKER_01: So yesterday when I had a spare 30 minutes to cook, I cooked four portions.
• 19:02
  SPEAKER_01: Charlie and I had the same d dinner yesterday was our lunch today, so we just prepped, put it in the fridge because we knew.
• 19:10
  SPEAKER_01: I mean, how many hours of coaching did you have today?
• 19:12
  SPEAKER_01: Six five, six, five or six, and I had I think I had about six as well, and you know, just coming upstairs and that went in that hour off so we can still actually do check-ins, etc., and still work.
• 19:24
  SPEAKER_01: We didn't have to cook, it's just easy in the fridge, in the microwave, reheat it, and then eat it.
• 19:31
  SPEAKER_01: Is is is just as simple as that.
• 19:33
  SPEAKER_01: Um, I'm a big fan of prepping meals, and and this is also you know, if you do have that day where oh I have to go somewhere else today and I'm not gonna be able to cook, well, why not just always have a few portions in the fridge which you can take out with you?
• 19:49
  SPEAKER_01: That's another alternative.
• 19:50
  SPEAKER_01: Um, you know, just prep just being aware that the week might not go to plan.
• 19:55
  SPEAKER_01: And if you have a meal that you prepped earlier in the week, you know, they keep for about three or four days, so it doesn't have to be eaten the next day.
• 20:03
  SPEAKER_00: You can chuck it in the freezer if not, and like yeah, you might have then a stockpile of stuff in the freezer, yeah.
• 20:08
  SPEAKER_00: But it's better than not having anything.
• 20:10
  SPEAKER_00: Better than not having anything.
• 20:12
  SPEAKER_00: Um, yeah, I think that the you know, it it goes from systems, plan A, making those decisions when you are creating your environment, um, to plan B is what happens when plan A fails, and this is this is really when you come down to awareness in general and cultivating awareness in the moment.
• 20:36
  SPEAKER_00: And the the experience that planning affords you is it allows you to slow down and take stock of what has happened in the past week.
• 20:47
  SPEAKER_00: So having a reflection of you know, where have you made again?
• 20:51
  SPEAKER_00: It's more about you know, there is where you've made the good choices, but it's more so about where you've made the bad choices, what sort of state of mind were you in?
• 21:00
  SPEAKER_00: Um, were you rushing?
• 21:02
  SPEAKER_00: Were you um was it because you didn't plan?
• 21:05
  SPEAKER_00: All of the things that led to that, and basically just creating a scenario and a thought experiment and running it through again so you can learn from that, so you can catch yourself in the moment.
• 21:17
  SPEAKER_00: Um, but yeah, it's really having that awareness then to practice and have what I've come to learn as a mindfulness gap, which is pretty much just when you are there at the supermarket or you are there at the petrol station and you need to grab something quick.
• 21:39
  SPEAKER_00: Can you stop yourself in that moment?
• 21:42
  SPEAKER_00: Take time to ask yourself, you know, am I hungry or am I maybe just thirsty?
• 21:48
  SPEAKER_00: Um, how much is this decision worth for me compared to my goals?
• 21:54
  SPEAKER_00: And then also just maybe saying um the hunger that I'm feeling is at the moment.
• 22:00
  SPEAKER_00: Is the price that I'm paying to achieve my goals.
• 22:03
  SPEAKER_00: So it's all that split second decision because most of the time the bad decisions that we make are because we're not paying attention and not thinking.
• 22:11
  SPEAKER_00: We eat, we ghost to eat, we basically eat through without thinking about it.
• 22:15
  SPEAKER_00: And then afterwards we're like, ah, damn.
• 22:18
  SPEAKER_00: Like that was a costly two minutes.
• 22:21
  SPEAKER_00: And it's because you don't have the awareness and the ability to slow down.
• 22:24
  SPEAKER_00: So cultivating that mindfulness gap and that awareness in that moment between getting out of your car, going to the uh the aisle, and then going to the the cashier and buying your food.
• 22:36
  SPEAKER_00: If you can separate those and slow down at each point and ask yourself a question just as a pattern interrupt, you can then make at least not a terrible decision.
• 22:44
  SPEAKER_01: Yeah, of course.
• 22:46
  SPEAKER_01: I mean it's asking yourself these questions is always a good a good place to start.
• 22:50
  SPEAKER_01: And you you mentioned the feeling of hunger.
• 22:53
  SPEAKER_01: Now, symptoms of being in a caloric deficit or in a fat burning state where your body is depleted and it's having to use its fat stores for energy are hunger, tiredness, being cold, slightly aggravated, and maybe even a loss of focus.
• 23:11
  SPEAKER_01: Now, these are symptoms of being in a caloric deficit.
• 23:16
  SPEAKER_01: You don't want to feel these all the day, all day, every day, and to the extreme.
• 23:21
  SPEAKER_01: But you also need to be aware that you will feel some of them probably in between meals or leading up to your next meal.
• 23:28
  SPEAKER_01: And it's reminding yourself this is exactly where I need to be in order to achieve the goal.
• 23:32
  SPEAKER_01: Like ideally, when you're in a calorie deficit, you want to be a little bit hungry, maybe feeling a little bit, you have a bit more food noise.
• 23:41
  SPEAKER_01: Um, because that is a sign that you are in a fat-burning state.
• 23:47
  SPEAKER_01: And if you're not feeling any of these symptoms, you could just be in a small deficit, and that's okay.
• 23:54
  SPEAKER_01: Generally, these symptoms show up the further you are into your weight loss journey.
• 24:00
  SPEAKER_01: So the first couple weeks might feel pretty good.
• 24:03
  SPEAKER_01: The the weight's coming off from the scales, you're feeling like you're losing a little bit of weight, you're tightening up a bit.
• 24:09
  SPEAKER_01: Um, but as it goes on and as the weeks go on and on and on, uh these these feeling uh these feelings and start to express a little bit more.
• 24:20
  SPEAKER_01: And this is why it can sometimes be valuable to do phases of your weight loss.
• 24:27
  SPEAKER_01: So rather than just thinking, okay, I need to lose 20 pounds, so I'm gonna try and lose a pound a week for 20 weeks, uh, by the end of it is gonna feel like really tough and really restrictive.
• 24:42
  SPEAKER_01: So it might be better off looking at it as, okay, well, can I be slightly more aggressive at the start?
• 24:48
  SPEAKER_01: Because it's gonna be a bit easier.
• 24:49
  SPEAKER_01: Maybe the first six weeks I take myself into a deeper deficit, and maybe I try and lose a pound and a half a week, and then I have a two-week maintenance phase where I actually eat the amount of calories that is suitable for me in order to maintain my new body weight, and then going back into it again, breaking it up like this, and maybe perhaps after that you go into a a pound a week of body fat weight loss, uh, a slightly less harsh deficit.
• 25:16
  SPEAKER_01: When you break it up like this, it can just let your body settle down because being in deficits for prolonged periods of time makes it more challenging.
• 25:28
  SPEAKER_01: And speed's not your best friend when it comes to weight loss because it means it's more aggressive, it's more restrictive, it feels more like dieting, feels more like hard work.
• 25:38
  SPEAKER_01: I get it.
• 25:39
  SPEAKER_01: Some people just want to get it done and out of the way, but this means that journey is going to be twice as hard, you're gonna dislike it twice as much, you're maybe a little bit more vulnerable to losing muscle mass if your protein intake isn't adequate, and it's just gonna be a worse experience.
• 25:58
  SPEAKER_01: And although you get to the goal faster, it makes you not like the process more, meaning that every time it comes for you to lose body fat again, you just you you're not interested, you don't want to do it because you tell yourself it's hard.
• 26:12
  SPEAKER_01: So having a slower approach to it makes it easier, makes it more enjoyable, and makes it a little bit more flexible too.
• 26:19
  SPEAKER_01: You could, you know, if I know I'm going up to London tonight and I'm gonna go and see my girlfriend, and tomorrow night we're gonna go out for pizza.
• 26:27
  SPEAKER_01: It looks the best pizza place in London, apparently.
• 26:30
  SPEAKER_01: Oh yeah.
• 26:31
  SPEAKER_01: You know, bit holding back and reigning back on my my food today, eating a little bit less, and then tomorrow, maybe probably having a later breakfast, uh, doing some training and then enjoying a load of pizza in the evening.
• 26:44
  SPEAKER_01: It's just a small strategy to for me to not overconsume rather than going just as normal because I'm understanding that I'm probably gonna eat about 2,000 calories of pizza on Saturday night.
• 26:57
  SPEAKER_01: So there's a little bit of prep I can do, and it's this is called flexible dieting, where I start to adjust the levels of food I am eating throughout the week, acknowledging that I got social occasions on the weekend where I'm more likely to overconsume because I want to have a life, I want to be normal.
• 27:12
  SPEAKER_01: Like I don't want to go there and say, Oh, I'm on a diet, I'm only gonna have one slice of pizza.
• 27:15
  SPEAKER_01: No, I want to have a full pizza.
• 27:17
  SPEAKER_01: Um, so there's small strategies like this where the planning and the systems you have in place will enable you to see better weight loss success because you have a knowledge about it.
• 27:29
  SPEAKER_01: Now, time is short and I've got we've got another three minutes we can run for.
• 27:35
  SPEAKER_01: And all the points we've gone over today are really important.
• 27:38
  SPEAKER_01: But the the one final thing I kind of want to leave you guys with today is don't be scared of the scales because the scales are really gonna show you not necessarily all the truth, but if you don't enjoy tracking food and nailing your your food tracking, nailing your macros, micronutrients, calories, what's gonna happen is you're gonna be playing a lot of guesswork.
• 28:07
  SPEAKER_01: So this is where your scales can come in your favour.
• 28:11
  SPEAKER_01: Weighing yourself three to four times a week in the morning after you've been to the loo before you drank any water is gonna give you more or less your true weight each morning.
• 28:21
  SPEAKER_01: Sure, there's gonna be fluctuations.
• 28:23
  SPEAKER_01: You might be holding on to more glycogen or water, but if your goal is fat loss, if you're eating adequate protein and going to the gym and doing some strength training, your muscle mass is more or less going to stay the same in a caloric deficit if you're doing those two things right: protein and weight training.
• 28:40
  SPEAKER_01: So the scales can really start to show the weight loss happening.
• 28:45
  SPEAKER_01: If you weigh yourself frequently, you'll start to understand the fluctuations you have in your body weight.
• 28:53
  SPEAKER_01: On Monday, I was 96 kilos.
• 28:56
  SPEAKER_01: On Tuesday, I was 94 kilos on Wednesday, I was 94 and a half.
• 29:02
  SPEAKER_01: Today I didn't weigh myself on Thursday, I was 94 on the nose.
• 29:07
  SPEAKER_01: So there's a large fluctuation in my body weight throughout the week, but this is more to do with glycogen and water attention rather than body fat.
• 29:17
  SPEAKER_01: So what I do is I get that weekly average weight.
• 29:20
  SPEAKER_01: If I weigh myself four times throughout the week, add it all together, divide it by four, that's gonna be giving me my weekly average weight.
• 29:25
  SPEAKER_01: And then I compare that week by week.
• 29:27
  SPEAKER_01: If it's net going down, that's a good indication that I am losing body fat.
• 29:32
  SPEAKER_01: You are going to be scared of getting on the scales when you're going off track, or you were not aware of these fluctuations in weight.
• 29:40
  SPEAKER_01: My body weight fluctuated by almost two kilos this week.
• 29:43
  SPEAKER_01: Have I lost two kilos of body fat?
• 29:45
  SPEAKER_01: Probably not.
• 29:46
  SPEAKER_01: I just was holding on to a bit less water and having less glycogen in my body.
• 29:51
  SPEAKER_01: Very normal.
• 29:52
  SPEAKER_01: Normalizing yourself with fluctuations in scale weight, working out your weekly average weight will put you on a good, you know, puts you on track to lose body fat because then you are seeing the reward week by week.
• 30:05
  SPEAKER_01: Oh, I've lost half a kilo this week or you lost a pound this week.
• 30:08
  SPEAKER_01: Brilliant.
• 30:09
  SPEAKER_01: But only do it off averages rather than sporadic weigh-ins because you could diet for two weeks and actually have lost some weight, but because you've weighed yourself at a peak low in one week, or at the trough of the low and then the peak high of the other week, then you're gonna actually think I've not lost any weight at all.
• 30:30
  SPEAKER_01: So frequent weigh-ins really help to show that you're heading in the right direction.
• 30:35
  SPEAKER_01: It's not the be all and end all, but it's a certain great indication and an easy thing to do, a habit you can add into your week to show that you're heading in the right direction.
• 30:45
  SPEAKER_00: Absolutely.
• 30:46
  SPEAKER_00: And I think to sum it up, it's something that's worked really well when the results have been delayed and you need to be patient with the outcome, is be deliberate and intentional with the input.
• 30:59
  SPEAKER_00: So keep focusing on being consistent with what you're putting into your body and how your lifestyle is, and then be patient with the results.
• 31:07
  SPEAKER_00: Um, and yeah, if you if you to understand that scale weight, you can see that this is just part of the process.
• 31:13
  SPEAKER_00: Um, and in the same way that when you are when you are in a caloric deficit, hunger is part of the process as well.
• 31:21
  SPEAKER_00: Um but guy, thank you for your time.
• 31:23
  SPEAKER_01: Yeah, no worries, guys.
• 31:24
  SPEAKER_01: Uh it's short and sweet today, but loads of value in there.
• 31:27
  SPEAKER_01: And uh if you have any questions, please leave a comment underneath the podcast and maybe we'll make a podcast on on your question.
• 31:34
  SPEAKER_00: We will.
• 31:35
  SPEAKER_00: We will.
• 31:35
  SPEAKER_00: We are true to true to our word and we'll get out a sap.
• 31:39
  SPEAKER_00: All right, have a fantastic rest of your day.
• 31:41
  SPEAKER_00: Um, give that episode uh the first one a listen if you haven't already, um, and have a little scroll through, see whichever one takes your fancy um to improve your knowledge and the understanding of health and fitness.
• 31:55
  SPEAKER_01: Cheers, guys.
• 31:56
  SPEAKER_00: Bye.