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FAT LOSS EXPLAINED LIKE YOU ARE 10 (IN UNDER 7 MINUTES) · No Forking Nonsense - The Nutritionist UK

• 0:00
  @paulthenutritionist: Welcome to no forking nonsense. The podcast that slices through the nonsense and serves you straight talking nutrition advice that actually works. I'm Paul, a registered nutritionist and your host. And every episode, I'll be debunking diet myths, breaking down confusing food advice, and giving you practical science backed tips to help you eat better, feel better, and get your edge back. There'll be no fads, no shite, just real talk that makes sense.
• 0:28
  Let's get stuck in. Hello and welcome to another episode and in this episode I'm going to teach you something that if you can understand it and you utilise it in your day to day then it's really going to help you out. So this is called the calorie bank account and I'm basically going to teach you something that I explain to clients perhaps once a week. It's simple, it's powerful and if you properly get this, it will change the way you look at food, dieting and fat loss forever. I call it the calorie bank account model.
• 1:05
  So before we jump in, let's make something really clear. Ninety five percent of people who say that they're eating healthy but not losing weight don't actually have a calorie problem. They usually have a maths problem. They're eating nutritious food, yes. They might be training, yes.
• 1:21
  But if they don't understand the numbers behind the food that they're eating, they get stuck, frustrated and it feels like their body is broken. And it's not broken, they just need to understand the quote unquote budget. So I want you to imagine this, at the start of every single week you're given a budget of 2,000 pounds stick with me here because I would love to be given 2,000 pounds every Monday no matter what, but in this scenario you're given 2,000 pounds and that is your budget. You can spend it however you like, meals out, Amazon parcels, petrol, whatever, and then next Monday it's going to reset so you get another 2,000 pounds This is just like calories. So every day or every week, however you prefer to view it, you get a calorie budget.
• 2:05
  Use it wisely, use it poorly, but you can't escape the maths. Every Monday you're going to get another 2,000 pounds Now let's say you had a big weekend, meals out, drinks, takeaways, and instead of 2,000 you spent 2,500 Now again, if you're spending £2,500 on the weekend, then there are probably other problems here. But in this scenario, you are now 500 in the red. So what happens Monday? Well, either you ignore it and you just pretend it didn't happen and slowly drift into debt, or you take some responsibility.
• 2:38
  So you could borrow from next week's budget, meaning instead of £2,000, next week you only get £1,500 to spend, and that's how you get back to zero. And this is exactly the same with fat loss. You see, if you eat 2,500 calories instead of your allocated 2,000 calories in this example, fine, but that energy has to go somewhere, and it's certainly gone somewhere, so your body stores it. So usually, that's probably that excess fat that you're holding. So to pay it back you need to lower your calories for a day or two.
• 3:11
  You aren't bad and you're not off plan, you've just overspent on your budget. Now if you underspend, so let's say we flip it, and let's say that one week you only spend £1,800 as opposed to £2,000 you're actually two hundred pounds under. Great. But what can you do with it? You've got two options.
• 3:30
  Option number one, you enjoy it next week, or you bank it and you save it. Why does that matter? Well, because next time life kicks off and you overspend, you've already created a buffer. You're not in that kind of panic mode or the guilt mode or the I've ruined everything mode. You've literally budgeted for it, And that's what building good habits looks like.
• 3:52
  And calories work in the exact same way. If you overspend calories, you're going to gain weight. If you underspend calories, you lose weight. So you want to stay roughly within your budget so that you can maintain your weight and that's it. There's no magic, there's no mystery, and of course food quality still matters, so we need to ensure we get our protein, our fibre, we prioritise our sleep, and we've got to consider hormones, your cycle, and all of that makes the journey easier or harder, but the maths still wins.
• 4:25
  And why this frees you and entraps you is because people think calorie budgeting is restrictive when actually it gives you more freedom. Because once you understand it, stop thinking in terms of good days and bad days and you stop punishing yourself for a meal out of the weekend. So you stop doing that thing where you skip breakfast to undo the damage, and you end up kind of face deep in chocolate at about 10PM, because now it's just a budget. You're not a failure, you don't need to start a game Monday, you just need to balance the account. So if you're listening to this while you're driving, or perhaps you're walking the dog, just remember these three things.
• 5:03
  Calories are a budget, they're not a punishment. Overspending doesn't make you bad, you just need to rebalance it. And underspending creates you a safety net, which is your, I guess your future freedom. And if you master this, you'll never fall for fad diets, detox teas, quick fixes ever again. You'll finally understand how your body manages energy and how you can take control of it.
• 5:27
  I think I guess the only caveat to this is if you are somebody who completely underspends, so if we think about £2,000 budget and you only spend 50p, then you're going to be in a lot of pain for that week and it becomes unsustainable and you end up probably not enjoying your life and having a pretty miserable time, which is why we just want to ideally underspend by maybe £100 here or £200 there. If you can do that consistently, it's unnoticeable, you have money in the bank and that is how you consistently make progress. So if this has helped and you want more of this explained in human words and not science jargon, then drop me a review, send me a comment and share this with someone who keeps saying my metabolism is broken because it's not broken. I really hope that you found this useful and that you hopefully understand how calories work in under seven minutes. Take care and I'll speak to you next week.
• 6:23
  That's it for this episode of No Forking Nonsense, where the fluff gets binned and the facts get served. If you found this helpful, share it with someone who could do some clarity from an expert. That's me, by the way. And make sure you hit follow so you don't miss what's coming next. And if you want more straight talking, no nonsense advice, come and find me on Instagram Paul, the nutritionist.
• 6:42
  Until next time, eat smart, feel human again and stop falling for the forking nonsense. See you next time.