Latest / Wits & Weights | Strength & Fat Loss Over 40 / Eat More To Lose Weight? (The Iron Triangle of Fat Loss) | Ep 204

Transcript

Eat More To Lose Weight? (The Iron Triangle of Fat Loss) | Ep 204 · Wits & Weights | Strength & Fat Loss Over 40

• 0:03
  Philip Pape: Just eat more food and you'll lose the weight.
• 0:06
  Philip Pape: Have you ever heard that advice?
• 0:06
  Philip Pape: All you got to do is eat more calories and the weight's just going to start flying off.
• 0:10
  Philip Pape: This advice has been floating around the fitness industry for years and it still persists.
• 0:15
  Philip Pape: Today, we are going to use an engineering concept called the iron triangle to show why this idea doesn't hold up.
• 0:22
  Philip Pape: This claim doesn't hold up.
• 0:24
  Philip Pape: We'll explore how misunderstandings whether it's energy balance or other elements behind the scenes are leading to people continuing to make this claim.
• 0:34
  Philip Pape: You'll learn why.
• 0:35
  Philip Pape: What looks like eating more might actually be your first step toward effective fat loss, but not for the reasons you might expect.
• 0:43
  Philip Pape: Welcome to Wits and Weights, the podcast that blends evidence and engineering to help you build smart, efficient systems to achieve your dream physique.
• 1:02
  Philip Pape: I'm your host, philip Pape, and today we're breaking down the eat more to lose weight idea or, shall I say, myth using a principle again straight from engineering the iron triangle, also called the project management triangle or the cost quality schedule triangle.
• 1:20
  Philip Pape: This notion that eating more will boost your metabolism, will speed up fat loss, has become very popular, and it often comes from a misunderstanding, namely of how many calories we are actually eating and actually burning.
• 1:35
  Philip Pape: Just this week, I talked to somebody in one of the communities I'm in who didn't realize that your metabolism adapts and changes, and that's just one of the misunderstandings going on.
• 1:46
  Philip Pape: Today we'll uncover how people who think they're eating too little often find out they're eating more than they thought once they start tracking accurately.
• 1:55
  Philip Pape: And that's the discovery that can make it seem like you are eating more to lose weight, when really you're just finally eating the right amount for fat loss.
• 2:05
  Philip Pape: I do want to give a quick shout out to listener Heather M, because Heather sent me a message about struggling with this advice that inspired today's episode, and her experience shows the confusion that many people face with calorie tracking and weight loss plateaus.
• 2:20
  Philip Pape: Let's break down this myth using our engineering lens and uncover the truth about calories, metabolism and effective fat loss in the context of the eat more to lose weight advice.
• 2:31
  Philip Pape: Now, this advice usually pops up when someone has been dieting for a while and then they hit a plateau, they stop losing weight, and then they hear this idea hey, you're probably just not eating enough, you need to eat more.
• 2:44
  Philip Pape: If you eat more, you'll boost your metabolism and you'll start losing fat again.
• 2:48
  Philip Pape: And it sounds very appealing, right, and it sounds like one of those.
• 2:51
  Philip Pape: Ooh, I didn't realize that that must be it, especially when people put the label science-based or evidence-based and yes, I use those labels as well, but it's often used as a bait and switch to get you into their coaching program to say, look, all you've got to do is eat more food.
• 3:10
  Philip Pape: Doesn't that sound great?
• 3:11
  Philip Pape: But this is an oversimplified approach.
• 3:12
  Philip Pape: And then it makes you more frustrated and confused when it doesn't work, or doesn't work like you expect, or you get blamed by your coach for not hitting the exact number.
• 3:18
  Philip Pape: And then, oh, you didn't hit your exact.
• 3:20
  Philip Pape: You know 1953 calories that I told you to hit.
• 3:23
  Philip Pape: You're over by five or 10 and that's why it's not working.
• 3:27
  Philip Pape: And specifically, I'm talking about a real person here who wrote in again Heather.
• 3:32
  Philip Pape: She was told to eat 2000 calories a day and when she went over by even five or 10, she was criticized for overeating, right.
• 3:40
  Philip Pape: And this is ridiculous.
• 3:41
  Philip Pape: Like I can't imagine coaching somebody and being that much of an a-hole about it and blaming the client in that way.
• 3:45
  Philip Pape: And this, this is ridiculous.
• 3:46
  Philip Pape: Like I can't imagine coaching somebody and being um, that much of an a-hole about it and blaming the client in that way and obviously the guy had no idea what he was talking about.
• 3:51
  Philip Pape: And that's why I have a podcast, um, to kind of dispel these things, because this kind of advice is nonsense and it doesn't work and it's not going to be consistent and it causes so much confusion.
• 4:02
  Philip Pape: And so here's what we're going to do today I'm going to introduce something called the iron triangle and then we're going to apply it to this concept In engineering, in engineering project management specifically, the iron triangle represents the balance between three factors that effectively compete with each other cost, quality and schedule.
• 4:23
  Philip Pape: And the principle states that you cannot optimize all three simultaneously.
• 4:28
  Philip Pape: If you improve one, it often means compromising on another.
• 4:31
  Philip Pape: And so let's apply this concept to fat loss and its overall energy and calorie situation.
• 4:37
  Philip Pape: First, we have cost.
• 4:38
  Philip Pape: What is cost in our case?
• 4:40
  Philip Pape: In our case, cost is energy your calories consumed, right, what you eat, your calorie intake and your calories burned or expenditure.
• 4:48
  Philip Pape: So it's just the balance of energy that is your cost.
• 4:52
  Philip Pape: Okay, the cost generally thinking in fat loss, your cost is the deficit that you're in to be able to get that fat loss.
• 4:59
  Philip Pape: The second leg of the triangle is quality.
• 5:00
  Philip Pape: In our case, that quality is sustainability.
• 5:03
  Philip Pape: It's how well you can adhere to the plan long-term, how high quality the plan is so that you could actually adhere to it and get it done.
• 5:11
  Philip Pape: And then the third leg is schedule, or time, and in our case that is our rate of loss, how quick we're going to go and lose the fat.
• 5:19
  Philip Pape: Right, and just as in engineering, we can't optimize all three.
• 5:23
  Philip Pape: So think about engineering.
• 5:24
  Philip Pape: If you want to go faster, if you want to create the product faster, it's going to cost more.
• 5:31
  Philip Pape: It's going to cost more in terms of people and overtime in getting suppliers to send you parts faster.
• 5:35
  Philip Pape: So you're going to have to compromise by costing more.
• 5:38
  Philip Pape: Or if you want to go faster, you might have to lower the quality, you might have to reduce some of the requirements and not get as many bells and whistles in your product or software.
• 5:47
  Philip Pape: So, similarly, we can't optimize our energy balance and our sustainability and our rate of loss.
• 5:55
  Philip Pape: In other words, we can't eat 5,000 calories and lose fat or we can't go at a super fast rate of loss, like lose three pounds a week and maintain a decent amount of energy right, we'd have to be in an extreme deficit to do that, right, or we'd have to compromise, sustainability and quality, because it's so hard to do it.
• 6:20
  Philip Pape: So it's the same idea.
• 6:22
  Philip Pape: And let's just break each of these down so you can see what this has to do with the eating more to lose weight.
• 6:27
  Philip Pape: Let's start with energy, energy, calorie, energy balance right, this is your cost.
• 6:31
  Philip Pape: Okay, this is the foundation of fat loss.
• 6:34
  Philip Pape: It's the foundation of changing your body mass, right, from a nutrition perspective.
• 6:39
  Philip Pape: We're not even going to talk about strength training or specific macros.
• 6:42
  Philip Pape: We're just talking about changing body mass.
• 6:44
  Philip Pape: Your body needs a certain amount of energy to function and especially to function optimally.
• 6:49
  Philip Pape: Right, that's where the compromise comes in.
• 6:55
  Philip Pape: Like, we know we need a calorie deficit to lose weight, but if the calorie deficit's too high, we're going to start influencing negatively our hormones, we're going to lose energy, we're going to crash and burn, we're going to have cravings, we're not going to be able to adhere.
• 7:05
  Philip Pape: Our sustainability is going to go down, right.
• 7:06
  Philip Pape: So the size of your calorie deficit directly impacts the other two factors your sustainability and your rate of loss.
• 7:13
  Philip Pape: Right Now let's talk about eating more.
• 7:17
  Philip Pape: A slight increase in calories can sometimes help in terms of your energy, your metabolism, your hormones right.
• 7:24
  Philip Pape: But if you'd simply do so without regard for energy balance, it's not going to lead to fat loss, unless you're in a deficit.
• 7:32
  Philip Pape: You're not going to lose fat period period.
• 7:35
  Philip Pape: You still have to be in a calorie deficit, all right, so let's set that aside for now.
• 7:40
  Philip Pape: That's the first leg in the iron triangle.
• 7:42
  Philip Pape: The second leg is our quality leg, sustainability, and this refers to how well you can adhere to your fat loss plan, both short-term and long-term.
• 7:52
  Philip Pape: Right Meaning by long-term, I mean if it's going to take many weeks, we want to stick to it.
• 7:56
  Philip Pape: But even in the short term, we don't want it to totally rip us apart within a week or two and then we give up.
• 8:02
  Philip Pape: A more aggressive deficit might lead to faster results, but it could be harder to sustain due to increased hunger, lower energy, the impact to your social life and how neurotic and obsessive you have to be about all the tracking and effectively saying no to things.
• 8:18
  Philip Pape: Right, we don't want to be in that state.
• 8:19
  Philip Pape: This is where many people stumble.
• 8:22
  Philip Pape: When they're told to eat more, they might again feel better temporarily because they have more energy, maybe they're no longer in a low energy state.
• 8:31
  Philip Pape: But then, if it puts them out of a deficit, if it puts them up to their maintenance calories or higher, it's not going to give them the fat loss.
• 8:38
  Philip Pape: It's not going to be sustainable for fat loss either.
• 8:41
  Philip Pape: Interesting, right, it goes both ways.
• 8:43
  Philip Pape: That's the second leg.
• 8:44
  Philip Pape: The third leg is your time, your schedule, which, in our case, is how fast we lose weight or lose fat.
• 8:50
  Philip Pape: This is how quickly we go, our rate of loss.
• 8:52
  Philip Pape: And, yes, a larger deficit will lead to faster fat loss, but it might compromise sustainability, right, because it's just too fast, you don't get to eat very much, you become hangry and miserable and it could potentially lead to muscle loss, which is even more dangerous.
• 9:08
  Philip Pape: When we talk about fat loss, we don't want to lose muscle.
• 9:10
  Philip Pape: If we go too fast, we're going to lose muscle.
• 9:12
  Philip Pape: So when we go back to, should you eat more to lose weight?
• 9:17
  Philip Pape: It often ignores all of these factors, right, but it essentially promises a violation of the iron triangle.
• 9:25
  Philip Pape: It promises quick results without a cost, right, and the sustainability kind of falls in between, because of course, eating more is gonna be more sustainable, but it's not gonna give you fat loss.
• 9:38
  Philip Pape: So we have to balance all of these, that we consider the rate of loss along with the other two factors.
• 9:43
  Philip Pape: So how do we do that right.
• 9:45
  Philip Pape: So if we're violating the iron triangle with this nonsense claim that you can eat more and lose weight, how do we apply the iron triangle to make it effective?
• 9:54
  Philip Pape: All right Again, let's start with energy, with cost.
• 9:57
  Philip Pape: Instead of eating more, why don't we focus on eating the right amount, which means we have to actually create a deficit that aligns with our goals?
• 10:07
  Philip Pape: And the only way to do that is to track and measure.
• 10:09
  Philip Pape: And so here's where I'm going to talk about.
• 10:12
  Philip Pape: The biggest, I'll say, cause of people giving this advice is that you are typically okay.
• 10:20
  Philip Pape: Let's put it this way.
• 10:21
  Philip Pape: Let's say you do eat more and you start to lose weight.
• 10:23
  Philip Pape: Is it because you ate more?
• 10:24
  Philip Pape: No, it's because you think you're eating more.
• 10:27
  Philip Pape: Why do you think you're eating more?
• 10:28
  Philip Pape: Because you probably weren't tracking your calories accurately in the past.
• 10:32
  Philip Pape: Now you are, and now that you know what you are eating, you probably start to tighten up what you eat in response to trying to hit certain targets, and you feel better and you have more protein, right.
• 10:44
  Philip Pape: And now you set the deficit that you actually want and it seems like you're eating more than you were before, but you're actually eating the accurate amount because of your tracking.
• 10:53
  Philip Pape: And another reason for this is usually, when you are not tracking, you're binging on the weekends, right, and you're starving yourselves during the week.
• 11:03
  Philip Pape: When you start tracking, you start to balance that out and it seems like every day you're actually eating a little more because on most days you probably are, and on it seems like every day you're actually eating a little more because on most days you probably are, and on the weekends you're eating a lot less than you were, and the net effect for the average for the week is a deficit.
• 11:16
  Philip Pape: Okay, a lot of this is mental.
• 11:18
  Philip Pape: So, as far as energy goes, you have to know what your maintenance calories are and what your deficit needs to be.
• 11:26
  Philip Pape: Go listen to my recent episode called your First Cut Lose 10 to 30 pounds of fat, something like that, your first cut.
• 11:32
  Philip Pape: And I talk about these principles.
• 11:34
  Philip Pape: All right, the second part of the triangle we can apply is the sustainability or the quality piece.
• 11:38
  Philip Pape: This is where we choose a deficit that you can maintain consistently over time.
• 11:43
  Philip Pape: It may be a slower rate of loss than you quote unquote want, right, but it will lead to you sticking with it and getting the result.
• 11:51
  Philip Pape: I think I posted a threads post recently.
• 11:53
  Philip Pape: It said something like.
• 11:56
  Philip Pape: Unsuccessful people will say I need to lose 20 pounds in eight weeks.
• 12:01
  Philip Pape: A successful person will say how fast can I go where it's sustainable and I can do it?
• 12:07
  Philip Pape: And then, how long will it take me to lose 20 pounds?
• 12:10
  Philip Pape: Right, there's a difference between the two.
• 12:12
  Philip Pape: The third leg of the triangle, then, is the rate of loss, the time right, understanding that faster isn't always better.
• 12:19
  Philip Pape: Effectively, what I just said a moderate, sustainable rate of loss, like half a percent of your body weight a week.
• 12:24
  Philip Pape: That is what leads to you getting the outcome and sticking with it.
• 12:29
  Philip Pape: And now you've got the triangle nicely balanced between energy, sustainability and time, and you could actually get there, rather than this weird, nebulous, uncertain state you were in before, where you're like I don't really know what I'm eating.
• 12:43
  Philip Pape: I feel hungry sometimes, not others.
• 12:45
  Philip Pape: I'm probably binging on the weekends, but I'm not sure how much alcohol I had at the Mexican restaurant.
• 12:50
  Philip Pape: This fit pro, 22 year old, on Instagram, says I just need to eat more to lose weight.
• 12:56
  Philip Pape: And lo and behold, I start eating more and I lose weight.
• 12:59
  Philip Pape: Well, not really Right, or you probably don't, actually, because you weren't accurately tracking before, and now you are All right.
• 13:09
  Philip Pape: So the problem isn't that you're eating too little, it's you're not accurately tracking what you're eating, right?
• 13:15
  Philip Pape: I've had clients come to me convinced they're eating 1200 calories a day and not losing weight.
• 13:19
  Philip Pape: Right, I'm just.
• 13:20
  Philip Pape: I've cut my calories so low I'm down to 1100.
• 13:22
  Philip Pape: I'm still not losing weight.
• 13:23
  Philip Pape: One of the first questions I ask is are you tracking?
• 13:26
  Philip Pape: And usually the answer is, well, no.
• 13:29
  Philip Pape: But and right there I know what the problem is.
• 13:32
  Philip Pape: And so when we implement precise tracking, we discover they're consuming much more on average per day.
• 13:38
  Philip Pape: Right.
• 13:38
  Philip Pape: On average, it might be 1100 calories Monday through Friday, and then 2000 calories on Saturday and Sunday.
• 13:44
  Philip Pape: Right, and so sometimes it's you know, hundreds of calories more than what they thought, hundreds of calories more than what they thought.
• 13:51
  Philip Pape: And that is why the eat more advice is so, so dangerous and so misleading.
• 13:56
  Philip Pape: Because if you're already eating more than you realize, if you just indiscriminately add more calories, it's going to move you further from your goal, you're going to start drifting up in weight.
• 14:06
  Philip Pape: And now you're going to say what the F?
• 14:08
  Philip Pape: You know what is going on.
• 14:13
  Philip Pape: That's nonsense, and it is, and if you can understand this and understand the iron triangle, that there is a, there's a balance between cost, quality and schedule or, in our, our cases I'm sorry, in our case energy balance, sustainability and rate of loss.
• 14:27
  Philip Pape: Ah then, instead of blindly following advice to eat more, you find the right balance of those three things for your specific situation.
• 14:36
  Philip Pape: So let me just recap Eat more to lose weight is an oversimplification and usually completely false.
• 14:42
  Philip Pape: The iron triangle energy, sustainability, rate of loss helps us understand the trade-offs involved in any weight loss strategy.
• 14:50
  Philip Pape: Success comes from balancing these three, not from just increasing calories.
• 14:56
  Philip Pape: And then tying this all together is accurate tracking and measuring, which is crucial to understand your true energy balance so that you can make informed decisions.
• 15:07
  Philip Pape: All right, if today's episode resonated with you, if you found it interesting, if you're like, oh, I never thought of it that way before.
• 15:12
  Philip Pape: The iron triangle, that's pretty cool, or ah, now I understand why eating more to lose weight isn't what I thought it was, or why it may or may not work, depending on your situation.
• 15:22
  Philip Pape: I want you to just share this episode with a friend who's been struggling with the conflicting advice out there.
• 15:28
  Philip Pape: We are skeptics of the industry here.
• 15:30
  Philip Pape: I want more people to be I'll call it enlightened, but really just to be inquisitive and curious, asking these questions and getting answers that apply to them, that have the nuance and context necessary to make them work in practice.
• 15:44
  Philip Pape: So share it with a friend.
• 15:47
  Philip Pape: If you want to take that next step and really, really support me, please give me a five-star rating and review.
• 15:52
  Philip Pape: In Apple and Spotify, we don't get enough of those.
• 15:55
  Philip Pape: Very few people actually take the time to do that.
• 15:57
  Philip Pape: I understand there's friction involved, but it really doesn't take long.
• 16:00
  Philip Pape: Just go right now in your podcast app as you're listening to me right this moment scroll down to where it says write a review.
• 16:07
  Philip Pape: Click that button and give it five stars and type a little blurb just what's on your mind.
• 16:12
  Philip Pape: Hey, I love how this show XYZ done send.
• 16:19
  Philip Pape: I would really appreciate it.
• 16:20
  Philip Pape: Until next time, keep using your wits lifting those weights and remember that in fat loss, as in engineering, it's all about finding the right balance.
• 16:25
  Philip Pape: This is Philip Pape, and you've been listening to Wits and Weights.
• 16:28
  Philip Pape: I'll talk to you next time.