1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,920 --> 00:00:18,599 Speaker 1: I am Tom Holland and this is Fitness Disrupted. My 3 00:00:18,680 --> 00:00:21,200 Speaker 1: studio right now feels like a meat walker. It is 4 00:00:21,239 --> 00:00:25,120 Speaker 1: so cold. I do like the cold, like the heat too. 5 00:00:25,960 --> 00:00:28,320 Speaker 1: I did a show not too well. This is actually 6 00:00:28,320 --> 00:00:32,559 Speaker 1: a little while back on the myth the bad signs, 7 00:00:32,560 --> 00:00:35,640 Speaker 1: the twisting of do you burn more calories when you 8 00:00:35,720 --> 00:00:39,720 Speaker 1: exercise in the cold. You haven't heard that one, I 9 00:00:39,760 --> 00:00:42,640 Speaker 1: would argue, it's it's a great one. They all are. 10 00:00:43,159 --> 00:00:47,280 Speaker 1: And it's a perfect example of twisting the science, making things. 11 00:00:47,479 --> 00:00:50,200 Speaker 1: Actually it's not even making things more complicated. It's it's 12 00:00:50,760 --> 00:00:55,600 Speaker 1: twisting the science. It's just inaccurate. Uh. And that drives 13 00:00:55,680 --> 00:00:58,120 Speaker 1: me crazy. And I know people are reaching out to 14 00:00:58,120 --> 00:01:00,520 Speaker 1: me saying they love when I get war worked up, 15 00:01:00,920 --> 00:01:02,600 Speaker 1: and I try not to get worked up. I have 16 00:01:02,680 --> 00:01:06,520 Speaker 1: this crazy you know. I hear my mom's voice in 17 00:01:06,560 --> 00:01:09,319 Speaker 1: my head. You know, you can't say something nice, don't 18 00:01:09,360 --> 00:01:12,119 Speaker 1: say it at all. And I still totally agree with that. 19 00:01:12,640 --> 00:01:17,720 Speaker 1: So I struggle with the way in which to combat 20 00:01:18,480 --> 00:01:22,920 Speaker 1: the bad information, the garbage, the complexity that's out there. 21 00:01:23,200 --> 00:01:26,679 Speaker 1: And usually it's just garbage. And then it's the twisting 22 00:01:26,720 --> 00:01:29,880 Speaker 1: of the science like the cold exercising and the cold, 23 00:01:30,319 --> 00:01:34,600 Speaker 1: and then there's just making it complicated for for no reason, 24 00:01:34,959 --> 00:01:38,280 Speaker 1: for the wrong reasons. And so let me just spent 25 00:01:38,400 --> 00:01:41,600 Speaker 1: a little bit to open the show because I saw 26 00:01:41,680 --> 00:01:45,920 Speaker 1: something today and this is an account. It's information is 27 00:01:45,959 --> 00:01:50,559 Speaker 1: generally really good. This Instagram account really good, really smart people. 28 00:01:51,120 --> 00:01:54,320 Speaker 1: It's so rare in this business that you have that, 29 00:01:54,400 --> 00:01:58,040 Speaker 1: because it's really hard to make a living with a 30 00:01:58,080 --> 00:02:02,560 Speaker 1: degree in exercise physiology even nutrition to make it, you know, 31 00:02:02,600 --> 00:02:05,120 Speaker 1: to make a living in nutrition and telling the truth. 32 00:02:06,280 --> 00:02:08,679 Speaker 1: You know, I got my certification in sports nutrition and 33 00:02:08,720 --> 00:02:12,399 Speaker 1: I actually started a second masters in nutrition way back when, 34 00:02:12,440 --> 00:02:15,600 Speaker 1: and I realized that, no, that is not something that 35 00:02:15,760 --> 00:02:18,040 Speaker 1: I want to try to do full time. I want 36 00:02:18,120 --> 00:02:22,840 Speaker 1: the knowledge, but to study the chemistry and all this 37 00:02:22,880 --> 00:02:27,240 Speaker 1: stuff that to me is is it's it's helpful, and 38 00:02:27,280 --> 00:02:32,280 Speaker 1: I love knowledge, but when it comes to changing people's behaviors, listen, 39 00:02:32,680 --> 00:02:36,079 Speaker 1: it's overkilled. It's overkilling. So this goes to this account 40 00:02:36,520 --> 00:02:40,079 Speaker 1: that again the highest regard for these people who run 41 00:02:40,080 --> 00:02:44,720 Speaker 1: this account nutritionists. But they had a post. The previous 42 00:02:44,800 --> 00:02:48,040 Speaker 1: post was about making things too complicated and why do 43 00:02:48,080 --> 00:02:50,040 Speaker 1: we do that? In nutrition totally agree. I thought it 44 00:02:50,080 --> 00:02:52,840 Speaker 1: was a great post the next day, which was today, 45 00:02:54,320 --> 00:03:00,320 Speaker 1: a post about a calorie is not a calorie? And 46 00:03:00,400 --> 00:03:04,720 Speaker 1: this long post about essentially the thermic effects of food 47 00:03:05,080 --> 00:03:07,079 Speaker 1: and absorption rates and all this kind of stuff which 48 00:03:07,280 --> 00:03:10,280 Speaker 1: scientifically is true, but is meaningless to you when it 49 00:03:10,280 --> 00:03:14,640 Speaker 1: comes to weight loss and wyn gain. And so what 50 00:03:14,840 --> 00:03:17,040 Speaker 1: I have learned and believe over the years is again, 51 00:03:17,120 --> 00:03:20,239 Speaker 1: very few people who have the knowledge, and of those 52 00:03:20,280 --> 00:03:24,200 Speaker 1: who do, I think in my gut that there are 53 00:03:24,240 --> 00:03:26,560 Speaker 1: those who are just super smart and don't know how 54 00:03:26,560 --> 00:03:29,400 Speaker 1: to put it out there for the masses, and I 55 00:03:29,400 --> 00:03:33,359 Speaker 1: think that is infinitesimal. And then the others just want 56 00:03:33,360 --> 00:03:37,000 Speaker 1: to sound smart. They want to actually show you what 57 00:03:37,040 --> 00:03:41,080 Speaker 1: they learned and all that money they spent in their studies. 58 00:03:41,200 --> 00:03:45,960 Speaker 1: But that's not helpful. It's not helpful. It's just here's 59 00:03:45,960 --> 00:03:48,440 Speaker 1: my witness test. I read that post, and what I 60 00:03:48,480 --> 00:03:51,120 Speaker 1: wanted to say is, first of all, really long, so 61 00:03:51,360 --> 00:03:53,480 Speaker 1: you know, five ten minutes for most people to read. 62 00:03:53,600 --> 00:03:59,960 Speaker 1: What was the takeaway? Nothing confusion? And another person who 63 00:04:00,160 --> 00:04:02,160 Speaker 1: just read the headline, how many people just read and goes, oh, 64 00:04:02,240 --> 00:04:06,440 Speaker 1: calori is not a calorie? Again? And I don't know 65 00:04:06,440 --> 00:04:08,480 Speaker 1: if I want to say to their credit, but in 66 00:04:08,560 --> 00:04:11,960 Speaker 1: one of the comments they followed it up with, oh yeah, 67 00:04:12,000 --> 00:04:15,600 Speaker 1: but a calorie is a calorie. You know what. This 68 00:04:15,640 --> 00:04:17,800 Speaker 1: reminds me of the person who called me out or 69 00:04:17,800 --> 00:04:19,839 Speaker 1: tried to call me out, saying when I said, you 70 00:04:19,880 --> 00:04:22,480 Speaker 1: can't lengthen a muscle. To do that, you have to 71 00:04:22,560 --> 00:04:25,320 Speaker 1: detach it and change the origin and the insertion point 72 00:04:25,960 --> 00:04:31,200 Speaker 1: this long winded rebuttal online and then essentially said, but 73 00:04:31,320 --> 00:04:36,520 Speaker 1: he's right. So that's where your chest. I don't know, 74 00:04:36,640 --> 00:04:41,840 Speaker 1: posting to post writing to write and sounding smart to 75 00:04:41,960 --> 00:04:44,120 Speaker 1: sound smart, but that's not my goal. My whole point 76 00:04:44,160 --> 00:04:46,800 Speaker 1: is I want you to understand what I'm saying to you. 77 00:04:46,920 --> 00:04:49,200 Speaker 1: I want to make it as palatable as possible. Yes, 78 00:04:49,240 --> 00:04:53,640 Speaker 1: I go on like I am doing now sometimes oftentimes, 79 00:04:54,360 --> 00:04:56,320 Speaker 1: but it's for a reason. I get worked up and 80 00:04:56,440 --> 00:04:59,520 Speaker 1: get passionate about it. But at the end of the podcast, 81 00:04:59,560 --> 00:05:02,560 Speaker 1: you will always have the best information with no bias 82 00:05:03,320 --> 00:05:08,400 Speaker 1: other than two have actionable advice that you can understand 83 00:05:08,440 --> 00:05:10,680 Speaker 1: and utilize right away to live your best life. So 84 00:05:11,160 --> 00:05:16,000 Speaker 1: what's today's show about? Long way around? You've lost the weight. 85 00:05:16,920 --> 00:05:18,880 Speaker 1: You've lost the weight, how do you keep it off. 86 00:05:19,440 --> 00:05:24,640 Speaker 1: And this is such a perfect topic. And I'm going 87 00:05:24,720 --> 00:05:29,960 Speaker 1: to talk about the National Weight Control Registry. Why because 88 00:05:29,960 --> 00:05:32,520 Speaker 1: what is the greatest one of the greatest ways we 89 00:05:32,600 --> 00:05:36,680 Speaker 1: learned myself included if you want to be successful with something, 90 00:05:36,720 --> 00:05:40,600 Speaker 1: what do you do? You follow people that have achieved it. 91 00:05:41,640 --> 00:05:44,440 Speaker 1: And that's something that is so problematic in today's society. 92 00:05:44,480 --> 00:05:47,040 Speaker 1: We have all these coaches and we'll leave it to 93 00:05:47,120 --> 00:05:49,440 Speaker 1: coaches who are coaching you to do something they've never 94 00:05:49,480 --> 00:05:54,240 Speaker 1: done themselves, never done it, never studied it. But they're 95 00:05:54,279 --> 00:05:58,560 Speaker 1: they're out there and that goes for exercise and nutrition 96 00:05:58,640 --> 00:06:03,320 Speaker 1: more than anything. They might have good genetics. It might 97 00:06:03,360 --> 00:06:06,479 Speaker 1: be twenty and have good genetics. I actually did see 98 00:06:06,480 --> 00:06:09,400 Speaker 1: it a phenomenal tweet and I had to reply to it. Actually, 99 00:06:09,440 --> 00:06:11,840 Speaker 1: no one of your listeners, thank you, by the way, 100 00:06:12,320 --> 00:06:14,720 Speaker 1: share it. It It tagged me in it. And it was 101 00:06:15,160 --> 00:06:17,839 Speaker 1: a successful entrepreneur who said that they don't want to 102 00:06:17,880 --> 00:06:20,640 Speaker 1: take fitness advice from a twenty year old that you know, 103 00:06:20,920 --> 00:06:24,040 Speaker 1: they had abs at twenty as well. They wanted from 104 00:06:24,080 --> 00:06:26,839 Speaker 1: someone who's you know, forty eight with a mortgage and 105 00:06:27,000 --> 00:06:29,760 Speaker 1: kids and on and on and on. And I agree, 106 00:06:29,760 --> 00:06:33,320 Speaker 1: you want someone with the experience, and then when you 107 00:06:33,360 --> 00:06:35,800 Speaker 1: have that person with experience, you want them to give 108 00:06:35,839 --> 00:06:41,080 Speaker 1: you the cliff notes stuff you can use. Not make 109 00:06:41,120 --> 00:06:47,800 Speaker 1: it complicated, because it's not. It's about the behaviors. It's 110 00:06:47,800 --> 00:06:51,480 Speaker 1: about changing behaviors, finding what you like to do. So 111 00:06:52,360 --> 00:06:54,520 Speaker 1: we're gonna look, I'm gonna tell you about and tell 112 00:06:54,520 --> 00:06:56,920 Speaker 1: you what it's about, and break it down really quickly. 113 00:06:57,279 --> 00:07:02,000 Speaker 1: The National Weight Control Registry, people who have not only 114 00:07:02,160 --> 00:07:07,600 Speaker 1: done it, not only lost weight, but they've kept it off. 115 00:07:09,880 --> 00:07:13,600 Speaker 1: And I'm gonna read you the description of of what 116 00:07:13,640 --> 00:07:16,400 Speaker 1: it's all about and kind of the the breakdown of 117 00:07:16,400 --> 00:07:19,880 Speaker 1: the people involved. And then they have five I added 118 00:07:19,880 --> 00:07:24,440 Speaker 1: in a sixth one study that summarizes it perfectly what 119 00:07:24,560 --> 00:07:28,040 Speaker 1: these people do after they have lost it to keep 120 00:07:28,080 --> 00:07:30,640 Speaker 1: it off, because how many of you have lost it? 121 00:07:31,840 --> 00:07:34,280 Speaker 1: So many? But it's the keeping it off that's the 122 00:07:34,280 --> 00:07:36,360 Speaker 1: hard part, right, So that's why I added in one 123 00:07:36,440 --> 00:07:38,640 Speaker 1: because I think we're leaving one out. It's not a 124 00:07:38,680 --> 00:07:41,960 Speaker 1: critique of this study per se, but it's something that 125 00:07:42,000 --> 00:07:43,920 Speaker 1: needed to be added in. All right, quick break when 126 00:07:43,920 --> 00:07:45,600 Speaker 1: we come back and get right into it, the National 127 00:07:45,600 --> 00:07:51,320 Speaker 1: Weight Control Registry and six ways to keep off the 128 00:07:51,400 --> 00:07:57,080 Speaker 1: weight once you have lost it, based on science and 129 00:07:57,520 --> 00:08:00,000 Speaker 1: many many people who have done it. We'll be right back, 130 00:08:10,720 --> 00:08:16,480 Speaker 1: all right. So the National Weight Control Registry, so many 131 00:08:16,720 --> 00:08:19,000 Speaker 1: of the topics that I have brought to you, many 132 00:08:19,040 --> 00:08:22,960 Speaker 1: of the studies are based exactly on this. This is 133 00:08:22,960 --> 00:08:25,640 Speaker 1: the type of information I'd bring to you. Why let 134 00:08:25,640 --> 00:08:29,520 Speaker 1: me read you the description of what the National Weight 135 00:08:29,520 --> 00:08:34,680 Speaker 1: Control Registry is. It was established in by Rena Wing, 136 00:08:34,800 --> 00:08:39,520 Speaker 1: PhD from Brown Medical School and James O. Hill, PhD. 137 00:08:39,559 --> 00:08:44,000 Speaker 1: From the University of Colorado. It is the largest perspective 138 00:08:44,120 --> 00:08:49,760 Speaker 1: investigation of long term successful weight loss maintenance. Given the 139 00:08:49,800 --> 00:08:53,840 Speaker 1: prevailing belief that few individuals succeed at long term weight loss, 140 00:08:54,400 --> 00:08:58,360 Speaker 1: the National Weight Control Registry was developed to identify and 141 00:08:58,480 --> 00:09:03,959 Speaker 1: investigate the character ristics of individuals who have succeeded at 142 00:09:04,040 --> 00:09:08,640 Speaker 1: long term weight loss. Remember I brought you David Garcia, 143 00:09:10,480 --> 00:09:13,040 Speaker 1: real person who had lost over forty pounds kept it 144 00:09:13,040 --> 00:09:17,240 Speaker 1: off for ten years. That's what this Weight Control Registry 145 00:09:17,280 --> 00:09:19,960 Speaker 1: is filled with David garcias. And if you didn't listen 146 00:09:20,000 --> 00:09:23,280 Speaker 1: to that, haven't heard that episode yet? Real people. I 147 00:09:23,320 --> 00:09:27,800 Speaker 1: bring you the science scientists, the PhD people, and the 148 00:09:27,840 --> 00:09:33,199 Speaker 1: real people because both are super important, all right? Uh, 149 00:09:33,320 --> 00:09:35,880 Speaker 1: let me continue reading the description. Here, the National Weight 150 00:09:35,880 --> 00:09:40,040 Speaker 1: Control Registry is tracking over ten thousand individuals who have 151 00:09:40,120 --> 00:09:42,160 Speaker 1: lost significant amounts of weight and kept it off for 152 00:09:42,240 --> 00:09:45,800 Speaker 1: long periods of time. Detailed questionnaires and annual follow up 153 00:09:45,880 --> 00:09:51,719 Speaker 1: surveys are used to examine the behavioral and psychological characteristics 154 00:09:51,760 --> 00:09:55,880 Speaker 1: of weight maintainers, as well as the strategies they use 155 00:09:55,920 --> 00:09:58,240 Speaker 1: in maintaining their weight loss. Could there be any better 156 00:09:58,320 --> 00:10:04,960 Speaker 1: resource for you for US science PhD level researchers and 157 00:10:05,000 --> 00:10:09,000 Speaker 1: people who have done it. Not your you know, best friend, 158 00:10:09,400 --> 00:10:13,439 Speaker 1: not your enemy, not your sister in law who went 159 00:10:13,480 --> 00:10:17,439 Speaker 1: on a fat diet. Ten thousand, over ten thousand people 160 00:10:17,520 --> 00:10:19,600 Speaker 1: who have lost weight and kept it off. It is, 161 00:10:20,320 --> 00:10:25,040 Speaker 1: as we know, easy, relatively easy. It's painful, but easy 162 00:10:25,080 --> 00:10:29,200 Speaker 1: to lose weight, right, deprivation diets, every diet works, and 163 00:10:29,280 --> 00:10:31,360 Speaker 1: every diet works because at the end of the day, 164 00:10:31,400 --> 00:10:36,400 Speaker 1: it is fewer calories. But how do we lose it 165 00:10:36,760 --> 00:10:41,239 Speaker 1: and then keep it off? That's what this whole perfect 166 00:10:42,600 --> 00:10:49,040 Speaker 1: registry is for. Amazing all right? So before I get 167 00:10:49,080 --> 00:10:55,360 Speaker 1: into there are five reasons, and then I added my six. 168 00:10:58,360 --> 00:11:02,840 Speaker 1: I'm gonna read you some more characteristics of the registry. Okay, 169 00:11:02,840 --> 00:11:08,440 Speaker 1: so you have even greater insight into who these people are. Okay. 170 00:11:08,840 --> 00:11:11,680 Speaker 1: Of the people in the registry are women and men. 171 00:11:12,160 --> 00:11:16,440 Speaker 1: Find that interesting topic for another day, but you're going 172 00:11:16,520 --> 00:11:19,000 Speaker 1: to know the breakdown. The average woman is forty five 173 00:11:19,080 --> 00:11:23,520 Speaker 1: years old and currently weighs five pounds, while the average 174 00:11:23,559 --> 00:11:28,760 Speaker 1: man is forty nine and currently weighs one. Registry members 175 00:11:28,760 --> 00:11:31,560 Speaker 1: have lost an average of sixty six pounds and kept 176 00:11:31,640 --> 00:11:35,480 Speaker 1: it off for five and a half years. That's an average, okay, 177 00:11:35,559 --> 00:11:38,800 Speaker 1: sixty six pounds. So you're going they don't they were 178 00:11:38,840 --> 00:11:42,120 Speaker 1: heavier and you'll hear that they lost Some people lost 179 00:11:42,160 --> 00:11:48,400 Speaker 1: way more. Okay. Of registry participants report they modified their 180 00:11:48,400 --> 00:11:53,680 Speaker 1: food intake in some way to lose weight increase their 181 00:11:53,679 --> 00:11:57,559 Speaker 1: physical activity, with the most frequently reported form of activity 182 00:11:57,600 --> 00:12:00,960 Speaker 1: being walking. And I'm gonna start. I'm gonna stop there 183 00:12:02,000 --> 00:12:05,080 Speaker 1: because they're getting into the reasons here and those were 184 00:12:05,080 --> 00:12:12,880 Speaker 1: two two of the ways. But let's start by saying this, 185 00:12:14,400 --> 00:12:20,839 Speaker 1: and this is confusing, but it's not diet. Healthy eating 186 00:12:20,920 --> 00:12:24,640 Speaker 1: is how you lose the weight. Exercise is what keeps 187 00:12:24,679 --> 00:12:31,920 Speaker 1: it off. I just summarized, you know, of what these studies, 188 00:12:32,280 --> 00:12:33,840 Speaker 1: along with the other points I'm gonna give you, but 189 00:12:33,920 --> 00:12:40,880 Speaker 1: that is in a nutshell what people do. It is 190 00:12:41,679 --> 00:12:47,400 Speaker 1: exponentially more difficult to lose six calories through exercise than 191 00:12:47,480 --> 00:12:49,560 Speaker 1: it is to keep it out of your mouth. All 192 00:12:49,600 --> 00:12:52,360 Speaker 1: of these short cliches, whatever you want to call them, 193 00:12:52,360 --> 00:12:54,080 Speaker 1: that I give you all the time, that I've been 194 00:12:54,080 --> 00:12:56,480 Speaker 1: saying for decades or for a reason. They're based on science, 195 00:12:56,480 --> 00:12:59,920 Speaker 1: They're based on things like this. But that being said 196 00:13:00,200 --> 00:13:02,960 Speaker 1: is all connected. Then that therein lies the rub. In 197 00:13:02,960 --> 00:13:08,600 Speaker 1: other words, exercise can also help with hunger, and you 198 00:13:08,679 --> 00:13:11,520 Speaker 1: can't do just one without the other. But when you 199 00:13:11,559 --> 00:13:15,720 Speaker 1: are starting out, it is not exercise in and of 200 00:13:15,760 --> 00:13:17,560 Speaker 1: itself that is going to get that weight off. It 201 00:13:17,640 --> 00:13:19,640 Speaker 1: is simple math. I've brought it to you so many times. 202 00:13:19,760 --> 00:13:23,080 Speaker 1: If you run a marathon twenty six times a hundred 203 00:13:23,160 --> 00:13:26,000 Speaker 1: twenty six miles, you generally burn about a hundred calories 204 00:13:27,120 --> 00:13:31,560 Speaker 1: a mile. Pound is thirty to gain or lose. So 205 00:13:31,600 --> 00:13:36,280 Speaker 1: you are nine hundred calories short running a marathon to 206 00:13:36,440 --> 00:13:39,000 Speaker 1: losing a pound. And I know that. You go, well, 207 00:13:39,000 --> 00:13:41,000 Speaker 1: then I'm gonna give up. There's no reason to do it. No, 208 00:13:41,200 --> 00:13:43,480 Speaker 1: yes there is, And that's why we break it down 209 00:13:43,480 --> 00:13:47,240 Speaker 1: to five hundred calories a day two through exercise, two 210 00:13:47,280 --> 00:13:50,800 Speaker 1: hundred and fifty through eating better seven days a week. 211 00:13:50,840 --> 00:13:54,240 Speaker 1: That's a pound. It also shows you that losing two 212 00:13:54,280 --> 00:13:57,560 Speaker 1: pounds in a week of true fat is not as 213 00:13:57,600 --> 00:14:03,280 Speaker 1: easy as it sounds, or is not as as as insignificant. 214 00:14:03,640 --> 00:14:05,520 Speaker 1: And two pounds is a hundred pounds in a year. 215 00:14:05,559 --> 00:14:07,920 Speaker 1: One pound is fifty pounds in a year. For those 216 00:14:07,920 --> 00:14:10,400 Speaker 1: of you have significant amount of weight to lose, would 217 00:14:10,400 --> 00:14:13,319 Speaker 1: you be happy with fifty pounds in a year two 218 00:14:13,400 --> 00:14:15,040 Speaker 1: or a hundred pounds in a year? I think so, 219 00:14:16,559 --> 00:14:21,360 Speaker 1: but never forget, and I will get to it and 220 00:14:21,720 --> 00:14:27,000 Speaker 1: with more specificity. Changing your dietary habits is what gets 221 00:14:27,000 --> 00:14:31,520 Speaker 1: the weight off first and foremost for all those reasons 222 00:14:31,520 --> 00:14:36,120 Speaker 1: I just said and many more and preceding podcast, but 223 00:14:36,280 --> 00:14:40,480 Speaker 1: exercise is one of the top things I will tell 224 00:14:40,520 --> 00:14:44,200 Speaker 1: you that keeps it off, all right, So let's get 225 00:14:44,280 --> 00:14:46,880 Speaker 1: right into it. Uh, just one study, That's all we 226 00:14:46,920 --> 00:14:50,080 Speaker 1: need here. It's all there in the abstract, It's all there. 227 00:14:50,760 --> 00:14:53,200 Speaker 1: I just bring you. You know, you guys don't want 228 00:14:53,200 --> 00:14:56,640 Speaker 1: to read all these studies and go through and everything. 229 00:14:56,680 --> 00:14:59,480 Speaker 1: I love it, And here you go. So two tho 230 00:15:00,040 --> 00:15:05,280 Speaker 1: five American Journal of Clinical Nutrition, July two thousand five. 231 00:15:06,120 --> 00:15:09,880 Speaker 1: Long term weight loss maintenance. That's it. That's the that's 232 00:15:09,920 --> 00:15:13,360 Speaker 1: the title. Doesn't get any simpler than that. And here 233 00:15:13,400 --> 00:15:18,640 Speaker 1: is the abstract in all five points are in there, 234 00:15:18,720 --> 00:15:20,440 Speaker 1: and then I'm going to add the sixth. Then we're 235 00:15:20,440 --> 00:15:23,800 Speaker 1: gonna go over them quickly. Here's the abstract. There is 236 00:15:24,200 --> 00:15:27,880 Speaker 1: a general perception that almost no one succeeds in long 237 00:15:28,000 --> 00:15:32,800 Speaker 1: term maintenance of weight loss greatest start? Is that right? However, 238 00:15:32,920 --> 00:15:38,000 Speaker 1: research has shown that approximately of overweight individuals are successful 239 00:15:38,040 --> 00:15:41,840 Speaker 1: at long term weight loss when defined as losing at 240 00:15:41,880 --> 00:15:44,840 Speaker 1: least ten percent of initial body weight. That's important, right, 241 00:15:45,160 --> 00:15:47,240 Speaker 1: losing at least ten percent of initial body weight and 242 00:15:47,320 --> 00:15:51,680 Speaker 1: maintaining the loss for at least one year. The National 243 00:15:51,680 --> 00:15:55,760 Speaker 1: Weight Control Registry provides information about the strategies used by 244 00:15:55,800 --> 00:15:59,400 Speaker 1: successful weight loss maintainers to achieve and maintain long term 245 00:15:59,400 --> 00:16:01,680 Speaker 1: weight loss. I read that in the description as well, 246 00:16:01,720 --> 00:16:04,440 Speaker 1: but this is in a study that they did as well. 247 00:16:04,560 --> 00:16:07,320 Speaker 1: National Weight Control Registry members have lost in average, as 248 00:16:07,320 --> 00:16:10,040 Speaker 1: I said, thirty three k so we had it in 249 00:16:10,120 --> 00:16:13,120 Speaker 1: pounds before and maintained that loss from more than five years. 250 00:16:13,160 --> 00:16:16,800 Speaker 1: To maintain their weight loss, members report, and I just 251 00:16:16,840 --> 00:16:21,359 Speaker 1: broke this down into five points all in the abstract, 252 00:16:22,480 --> 00:16:25,560 Speaker 1: but let me add my first one in. And this 253 00:16:26,000 --> 00:16:30,880 Speaker 1: is a little counter to what they have in their information. 254 00:16:31,440 --> 00:16:34,560 Speaker 1: So the one I added in was how you lose 255 00:16:34,600 --> 00:16:37,480 Speaker 1: the weight. It is so important because so many of 256 00:16:37,480 --> 00:16:39,600 Speaker 1: you people who are listening have done it in the past. 257 00:16:41,680 --> 00:16:44,120 Speaker 1: You've done it in the past, but you did it 258 00:16:44,200 --> 00:16:47,640 Speaker 1: with a fad diet, with restrictive diets in a really 259 00:16:47,680 --> 00:16:50,760 Speaker 1: short amount of time. Now, to give you all the information, 260 00:16:50,800 --> 00:16:53,880 Speaker 1: because I always do. These people who lost weight, some 261 00:16:54,000 --> 00:16:57,640 Speaker 1: did it fast and some did it slowly. They even 262 00:16:57,880 --> 00:17:01,440 Speaker 1: specify one person or over a decade and more so 263 00:17:01,480 --> 00:17:04,520 Speaker 1: I think it was fourteen years one in particular. But 264 00:17:04,560 --> 00:17:06,960 Speaker 1: there were people, there are people in this registry who 265 00:17:07,000 --> 00:17:12,639 Speaker 1: lost it fast. But the research shows and and just 266 00:17:12,760 --> 00:17:16,760 Speaker 1: your experience illuminates the fact that when you lose it 267 00:17:16,800 --> 00:17:20,360 Speaker 1: super fast, when you lose water and muscle and do 268 00:17:20,440 --> 00:17:22,480 Speaker 1: a diet that you're not going to do for a lifetime, 269 00:17:22,560 --> 00:17:25,000 Speaker 1: the maintenance after that is really hard. And I know 270 00:17:25,000 --> 00:17:26,639 Speaker 1: that many people say, well, I'm gonna do this diet 271 00:17:26,840 --> 00:17:29,880 Speaker 1: as a reset, as a start to jump start. Well, 272 00:17:29,880 --> 00:17:35,840 Speaker 1: that jump start almost never works. I can count on 273 00:17:35,840 --> 00:17:39,479 Speaker 1: one hand the number of people in my entire career 274 00:17:39,560 --> 00:17:45,119 Speaker 1: in this industry who did a restrictive fad diet and 275 00:17:45,160 --> 00:17:48,960 Speaker 1: are still successful. So that's the one. I'm adding in 276 00:17:52,520 --> 00:17:57,560 Speaker 1: losing it slowly, learning the foods you like, and I'm 277 00:17:57,560 --> 00:18:01,119 Speaker 1: gonna come back to that. Add in the exercise a 278 00:18:01,119 --> 00:18:07,159 Speaker 1: little bit, small changes over time, excessive moderation. And I 279 00:18:07,200 --> 00:18:08,800 Speaker 1: know that's not what you want to hear, and I 280 00:18:08,880 --> 00:18:11,040 Speaker 1: know that's not what all of these fat diets and 281 00:18:11,080 --> 00:18:17,480 Speaker 1: all the commercials are promising you. But that's why so 282 00:18:17,640 --> 00:18:20,240 Speaker 1: few people are successful. I'm gonna give you the other 283 00:18:20,280 --> 00:18:25,439 Speaker 1: five to help you absolutely, you know, once and for all, 284 00:18:25,680 --> 00:18:27,880 Speaker 1: maintain that weight loss. But you have to start by 285 00:18:27,920 --> 00:18:30,359 Speaker 1: doing it the right way to begin with. If you 286 00:18:30,400 --> 00:18:34,600 Speaker 1: start with a flawed approach, the chances of success are infinitesimal. 287 00:18:36,600 --> 00:18:40,200 Speaker 1: And if they weren't, I wouldn't be having this conversation 288 00:18:40,640 --> 00:18:45,040 Speaker 1: and this registry wouldn't be as amazing as it is. Okay, 289 00:18:45,040 --> 00:18:47,040 Speaker 1: so there you go. You know, it's very rare that 290 00:18:47,119 --> 00:18:51,679 Speaker 1: you go on the cabbage diet, the carrot diet, you 291 00:18:51,760 --> 00:18:57,080 Speaker 1: name it, you fill in the blank. Even intermittent fasting 292 00:18:57,160 --> 00:19:02,320 Speaker 1: things like that is very rare that it continues after 293 00:19:02,800 --> 00:19:07,000 Speaker 1: for good reasons. So eating healthier, exercising more, doing all 294 00:19:07,040 --> 00:19:09,560 Speaker 1: those kind of things in addition to the five. Right here, 295 00:19:10,200 --> 00:19:12,919 Speaker 1: that's the secret. Okay, secret, I hate that. Sorry, every 296 00:19:12,920 --> 00:19:15,200 Speaker 1: time it comes out of it's so hard not to that. 297 00:19:15,480 --> 00:19:18,560 Speaker 1: Those are the ways of secrets. It's right here in 298 00:19:18,600 --> 00:19:33,639 Speaker 1: the abstract. We'll be right back, all right, So number 299 00:19:33,880 --> 00:19:35,880 Speaker 1: one for them, but I gave you one, so let's 300 00:19:35,880 --> 00:19:40,200 Speaker 1: call it too engaging in high levels of physical activity. 301 00:19:40,560 --> 00:19:43,840 Speaker 1: And you go, oh my gosh, forget it, Tom, the real, 302 00:19:43,960 --> 00:19:48,280 Speaker 1: real shocking, no, no, no, no, walking low levels. They're 303 00:19:48,320 --> 00:19:54,400 Speaker 1: just consistent. Changing your diet gets the weight off. Walking 304 00:19:55,160 --> 00:19:57,640 Speaker 1: every day or most days of the week is all 305 00:19:57,680 --> 00:20:00,639 Speaker 1: you need to do to help maintain that. That is 306 00:20:00,680 --> 00:20:03,400 Speaker 1: one of the top things. And to give you four more, 307 00:20:03,840 --> 00:20:07,360 Speaker 1: but that is one of the top things that these 308 00:20:07,359 --> 00:20:10,400 Speaker 1: people have in common. You go, that is so not surprising. 309 00:20:11,280 --> 00:20:15,000 Speaker 1: It kind of is, because again it's not cross fit, 310 00:20:15,119 --> 00:20:18,480 Speaker 1: it's not high intense and interval training. It's just being 311 00:20:18,480 --> 00:20:24,280 Speaker 1: consistent for so many reasons that I've talked about on 312 00:20:24,320 --> 00:20:27,600 Speaker 1: so many other podcasts. The mental, the hormones, the feeling 313 00:20:27,600 --> 00:20:30,119 Speaker 1: good about yourself, the self efficacy, all that stuff. But 314 00:20:31,520 --> 00:20:33,000 Speaker 1: that is one of the top things all of these 315 00:20:33,000 --> 00:20:37,000 Speaker 1: people have in common. They do about an hour. They 316 00:20:37,040 --> 00:20:39,080 Speaker 1: move for an hour day. It doesn't matter how you move, 317 00:20:39,200 --> 00:20:42,919 Speaker 1: doesn't matter how hard you move, according to this registry 318 00:20:42,960 --> 00:20:46,399 Speaker 1: and this select group of people, and walking was the 319 00:20:46,440 --> 00:20:51,120 Speaker 1: primary way too. You want to walk for an hour, 320 00:20:51,480 --> 00:20:53,320 Speaker 1: you know, half hour in the morning, half hour in 321 00:20:53,359 --> 00:20:55,920 Speaker 1: the evening. You want to move, you want to do 322 00:20:55,960 --> 00:20:58,360 Speaker 1: you know, twenty minutes of something, twenty minutes of something else, 323 00:20:58,400 --> 00:21:03,000 Speaker 1: and twenty final twenty of something else. We were meant 324 00:21:03,000 --> 00:21:05,240 Speaker 1: to move people. We're not meant to just stand and sit. 325 00:21:06,240 --> 00:21:08,280 Speaker 1: And so this is great news. And it's not one way. 326 00:21:08,560 --> 00:21:12,320 Speaker 1: I'm not saying you have to you know, run no, 327 00:21:12,600 --> 00:21:15,199 Speaker 1: or you have to do something you don't enjoy. You 328 00:21:15,200 --> 00:21:18,200 Speaker 1: need to do about an hour or something every day. Now, 329 00:21:18,440 --> 00:21:24,040 Speaker 1: of course you've heard this, but going for an hour 330 00:21:24,160 --> 00:21:27,200 Speaker 1: long walk at lunch. David Garcia back to him hunting 331 00:21:27,240 --> 00:21:29,640 Speaker 1: forty pounds kept it off for over ten years. Walking 332 00:21:29,760 --> 00:21:32,040 Speaker 1: was one of the top ways and continues to be that. 333 00:21:32,080 --> 00:21:34,199 Speaker 1: He does it too. This is great news, everybody. How 334 00:21:34,280 --> 00:21:37,520 Speaker 1: much does walking cost? The thousands of no get a 335 00:21:37,520 --> 00:21:40,280 Speaker 1: good pair of shoes and go walk your dogs, walk 336 00:21:40,320 --> 00:21:43,280 Speaker 1: with your family. And when you do, what makes a difference. 337 00:21:43,680 --> 00:21:49,080 Speaker 1: Walking after you eat incredible benefits above and beyond your 338 00:21:49,080 --> 00:21:53,120 Speaker 1: typical walk. Okay, so that's it, you go, that's not surprising. 339 00:21:53,160 --> 00:21:56,840 Speaker 1: Here's some other ones though, and these are really helpful. 340 00:21:58,280 --> 00:22:00,760 Speaker 1: They eat a low cow or you low fat. Okay, 341 00:22:00,800 --> 00:22:04,679 Speaker 1: not this one right away. But it's not a crazy 342 00:22:04,960 --> 00:22:08,280 Speaker 1: keto anything like that. No, they're not doing that. It's 343 00:22:08,320 --> 00:22:14,080 Speaker 1: lower calorie and generally lower fat, but low calory was 344 00:22:14,119 --> 00:22:19,160 Speaker 1: what matters the most. Lower, fewer calories and burning some more. 345 00:22:19,480 --> 00:22:22,520 Speaker 1: There we go. We're back to that excessive moderation number 346 00:22:22,560 --> 00:22:28,560 Speaker 1: three whole podcast on this they eat breakfast regularly. When 347 00:22:28,600 --> 00:22:33,760 Speaker 1: you hear about how people keep weight off and they 348 00:22:33,880 --> 00:22:36,040 Speaker 1: eat breakfast, it's from this. This is one of the 349 00:22:36,080 --> 00:22:39,640 Speaker 1: primary sources of that. So for those of you I've 350 00:22:39,680 --> 00:22:43,320 Speaker 1: never understood, and correct me if I'm just crazy. But 351 00:22:43,400 --> 00:22:46,440 Speaker 1: if you have way to lose and you don't eat breakfast, 352 00:22:47,480 --> 00:22:49,480 Speaker 1: and I ask you maybe to change your behavior, and 353 00:22:49,520 --> 00:22:51,439 Speaker 1: you say, well, I'm not hungry in the morning, well 354 00:22:51,600 --> 00:22:54,479 Speaker 1: obviously it becomes problematical. Lad in the day and our 355 00:22:54,480 --> 00:22:58,040 Speaker 1: brains in our bodies need fuel to work optimally, and truthfully, 356 00:22:58,200 --> 00:23:00,480 Speaker 1: you're not working optimally if you go for long periods 357 00:23:00,480 --> 00:23:05,680 Speaker 1: of time, especially every day, without eating breakfast. Now, yes, 358 00:23:05,760 --> 00:23:08,760 Speaker 1: there are benefits too fasting for not eating for a 359 00:23:08,800 --> 00:23:11,080 Speaker 1: certain periods of time, but not if you're not eating 360 00:23:11,080 --> 00:23:14,520 Speaker 1: well when you do eat, not if you're not exercising, 361 00:23:14,720 --> 00:23:19,840 Speaker 1: not if you're not moving, so eating breakfast. You know, 362 00:23:19,840 --> 00:23:23,560 Speaker 1: I give you these podcasts not just out of nothing, 363 00:23:23,720 --> 00:23:28,320 Speaker 1: out of the ether. They're based from studies, science, and 364 00:23:28,320 --> 00:23:32,800 Speaker 1: now you know exactly where much of this information comes from. 365 00:23:32,880 --> 00:23:37,160 Speaker 1: Number four, They self monitor their weight. They generally weigh 366 00:23:37,200 --> 00:23:39,840 Speaker 1: themselves not every day, but at least once a week, 367 00:23:40,960 --> 00:23:44,840 Speaker 1: so they know how it's going and they're accountable to themselves. 368 00:23:45,880 --> 00:23:50,320 Speaker 1: Don't have to tell anybody. It's for you. And finally, 369 00:23:51,600 --> 00:23:55,600 Speaker 1: and this is really really important and I'm going to 370 00:23:55,680 --> 00:23:58,800 Speaker 1: qualify it a little bit, they maintain a consistent eating pattern. 371 00:23:59,520 --> 00:24:02,639 Speaker 1: So I've talked about how people who lose weight and 372 00:24:02,720 --> 00:24:05,119 Speaker 1: keep it off tend to eat the same things, not 373 00:24:05,240 --> 00:24:08,240 Speaker 1: the same things amongst all of them. It's not like 374 00:24:08,280 --> 00:24:11,280 Speaker 1: they're all eating eggs and they're all well, there are 375 00:24:11,320 --> 00:24:15,320 Speaker 1: certain foods that they tend to also have in common 376 00:24:15,400 --> 00:24:20,040 Speaker 1: But it's that they know what they're eating, they know 377 00:24:20,119 --> 00:24:23,280 Speaker 1: what works for them, that there's not a huge variation 378 00:24:23,400 --> 00:24:26,200 Speaker 1: in their diets. Right. We all know these people. I'm 379 00:24:26,240 --> 00:24:29,240 Speaker 1: one of these people, you know. I have like three 380 00:24:29,240 --> 00:24:34,480 Speaker 1: breakfasts that I tend to rotate. When you control what 381 00:24:34,560 --> 00:24:36,879 Speaker 1: you eat, you know what works for you. You You know 382 00:24:36,920 --> 00:24:39,800 Speaker 1: what works for you when it comes to hunger, and 383 00:24:39,840 --> 00:24:42,480 Speaker 1: you know what works for you when it comes to calories. 384 00:24:43,400 --> 00:24:45,760 Speaker 1: And this is why eating out can be problematic. If 385 00:24:45,800 --> 00:24:48,360 Speaker 1: you're eating foods and you have no idea how many 386 00:24:48,359 --> 00:24:51,359 Speaker 1: calories are in it. And so if you stick with 387 00:24:51,440 --> 00:24:55,719 Speaker 1: like fish and chicken and salads and tofu whatever, you 388 00:24:55,720 --> 00:24:59,119 Speaker 1: know you're into food wise, when you eat generally the 389 00:24:59,160 --> 00:25:04,080 Speaker 1: same thing, That's what these people do, and that just 390 00:25:04,160 --> 00:25:07,800 Speaker 1: makes common sense. And I know that I have found 391 00:25:07,840 --> 00:25:09,240 Speaker 1: and this is why I keep saying to you, you 392 00:25:09,359 --> 00:25:12,160 Speaker 1: find the foods that you enjoy. And I have such 393 00:25:12,160 --> 00:25:14,000 Speaker 1: great news to finish this all out in a second. 394 00:25:15,040 --> 00:25:17,240 Speaker 1: But you're finding the foods that you enjoyed. That's why 395 00:25:17,560 --> 00:25:19,680 Speaker 1: I added in number one that you don't want to 396 00:25:19,720 --> 00:25:22,760 Speaker 1: lose this weight too quickly, that you spend those weeks 397 00:25:23,520 --> 00:25:26,199 Speaker 1: finding the foods that you like, is it oatmeal? Is 398 00:25:26,200 --> 00:25:28,480 Speaker 1: it eggs? Is it some type of salad? What's the 399 00:25:28,560 --> 00:25:32,760 Speaker 1: dressing you put on there? How much I have certain 400 00:25:32,760 --> 00:25:35,439 Speaker 1: foods that just make me hungrier. I've talked about cheerios. 401 00:25:35,800 --> 00:25:39,000 Speaker 1: I realized I don't eat those things anymore. Grew up 402 00:25:39,040 --> 00:25:41,960 Speaker 1: with cheerios and five brothers and my mom. You know, 403 00:25:42,000 --> 00:25:44,680 Speaker 1: I was second oldest, first two. We got the plane 404 00:25:44,720 --> 00:25:46,800 Speaker 1: cheerios with wheat germ put on it, and the last 405 00:25:46,840 --> 00:25:49,040 Speaker 1: couple of kids had you know, fruit loops and stuff 406 00:25:49,080 --> 00:25:51,480 Speaker 1: like that. Anyone from a big family knows how the 407 00:25:51,560 --> 00:25:53,520 Speaker 1: last couple of kids got to do whatever they want. 408 00:25:54,800 --> 00:25:58,399 Speaker 1: But if I eat something like that, I know that 409 00:25:58,400 --> 00:26:00,400 Speaker 1: that food does nothing for me as far is hunger. 410 00:26:00,440 --> 00:26:03,120 Speaker 1: But that's me. So that's why it's so individualistic. That's 411 00:26:03,119 --> 00:26:07,320 Speaker 1: why what works for your you know, uh, sister in law, Kelly, 412 00:26:09,440 --> 00:26:11,800 Speaker 1: might not work for you. But when we have a 413 00:26:11,800 --> 00:26:14,320 Speaker 1: registry of over ten thousand people who have been successful 414 00:26:14,320 --> 00:26:16,800 Speaker 1: at doing what you're trying to be successful at, let's 415 00:26:16,840 --> 00:26:20,600 Speaker 1: take those things in common and put them into place 416 00:26:20,640 --> 00:26:25,960 Speaker 1: for us. Eat breakfast, weigh yourself semi, you know, once 417 00:26:26,000 --> 00:26:27,840 Speaker 1: a week, couple of times a week, every day, whatever 418 00:26:27,880 --> 00:26:31,280 Speaker 1: works for you without being obsessive about it, by the way, 419 00:26:31,359 --> 00:26:33,520 Speaker 1: and I always have to qualify this thing about eating 420 00:26:33,520 --> 00:26:37,080 Speaker 1: the same thing. That's first level, and that's really important 421 00:26:37,080 --> 00:26:40,680 Speaker 1: because we want to be a healthy weight. Second I 422 00:26:40,960 --> 00:26:44,960 Speaker 1: call this actually third level because it's so up there. 423 00:26:45,119 --> 00:26:48,080 Speaker 1: If you can get to this point where variation while 424 00:26:48,200 --> 00:26:51,720 Speaker 1: maintaining your weight eating so many different healthy foods, just 425 00:26:51,800 --> 00:26:55,800 Speaker 1: like exercise with food, we want as much variation as possible. 426 00:26:56,920 --> 00:26:59,240 Speaker 1: But if you're already eating healthy foods, if you're maintaining 427 00:26:59,280 --> 00:27:02,360 Speaker 1: a healthy way. Had so many clients like that over 428 00:27:02,359 --> 00:27:04,399 Speaker 1: the years. The ones who were successful was like, uh, 429 00:27:04,680 --> 00:27:07,560 Speaker 1: I have a chicken sandwich at lunch, I have this 430 00:27:07,640 --> 00:27:10,920 Speaker 1: at dinner, and it's there's not a lot of variation. 431 00:27:12,040 --> 00:27:15,000 Speaker 1: I'll take it. I'll push them and say, hey, why 432 00:27:15,040 --> 00:27:17,439 Speaker 1: don't you try this other you know, fruit or you know. 433 00:27:19,680 --> 00:27:23,840 Speaker 1: And if you implement and and you know, add those 434 00:27:23,880 --> 00:27:26,480 Speaker 1: to your diets slowly, you can figure it out. You're 435 00:27:26,480 --> 00:27:30,040 Speaker 1: not gonna suddenly be five pounds up. And that's why 436 00:27:30,080 --> 00:27:32,879 Speaker 1: you weigh yourself. All of these things are connected. And 437 00:27:32,920 --> 00:27:37,359 Speaker 1: so let me leave you with the great news. I 438 00:27:37,440 --> 00:27:41,040 Speaker 1: love this and this was in the abstract so important 439 00:27:41,080 --> 00:27:42,720 Speaker 1: I've said this to you so many times, and it's 440 00:27:42,760 --> 00:27:45,920 Speaker 1: probably one of the hardest things for you all to comprehend, 441 00:27:45,960 --> 00:27:50,920 Speaker 1: to believe, and I quote right from this study. Moreover, 442 00:27:51,280 --> 00:27:56,000 Speaker 1: weight loss maintenance may get easier over time. After individuals 443 00:27:56,040 --> 00:27:59,200 Speaker 1: have successfully maintained their weight loss for two to five years, 444 00:27:59,240 --> 00:28:05,480 Speaker 1: the chance of longer term success greatly increases. Continued adherence 445 00:28:05,560 --> 00:28:09,600 Speaker 1: to diet and exercise strategies, low level of depression and inhibition, 446 00:28:09,760 --> 00:28:12,840 Speaker 1: and medical triggers for weight loss are also associated with 447 00:28:12,920 --> 00:28:18,040 Speaker 1: long term success. National Weight Control Registry members provide evidence 448 00:28:18,480 --> 00:28:22,960 Speaker 1: that long term weight loss maintenance is possible and help 449 00:28:23,040 --> 00:28:27,880 Speaker 1: identify the specific approaches associated with long term success. This 450 00:28:27,960 --> 00:28:31,000 Speaker 1: is everything my shows about. This is everything my career 451 00:28:31,080 --> 00:28:35,240 Speaker 1: is about. This is how I start my newest book, 452 00:28:35,240 --> 00:28:37,320 Speaker 1: The Microworkup Plane. You have to believe you have control. 453 00:28:37,480 --> 00:28:40,120 Speaker 1: You have to believe you can do it. It's not 454 00:28:40,160 --> 00:28:43,280 Speaker 1: your fault. You're listening to the wrong information, you're following 455 00:28:43,280 --> 00:28:46,240 Speaker 1: the wrong diets. You have people that either don't have 456 00:28:46,360 --> 00:28:49,480 Speaker 1: the education experience, or if they're the rarity that does, 457 00:28:49,520 --> 00:28:54,400 Speaker 1: they're making it too complicated for whatever reason. Not Here, 458 00:28:55,080 --> 00:29:04,240 Speaker 1: not Here movie set from The Hangover. Not Here not 459 00:29:04,400 --> 00:29:07,360 Speaker 1: in here. But that's the perfect way to end this. 460 00:29:07,480 --> 00:29:09,160 Speaker 1: I'm gonna give them to you one more time. And 461 00:29:09,160 --> 00:29:11,960 Speaker 1: I understand like how you're like, are you kidding me? 462 00:29:12,000 --> 00:29:15,240 Speaker 1: That it's exercise? It's important, it's movement. You just gotta 463 00:29:15,280 --> 00:29:17,720 Speaker 1: think movement. You gotta think what you enjoy. If you 464 00:29:17,840 --> 00:29:20,240 Speaker 1: told me I had to sit still for eight hours 465 00:29:20,240 --> 00:29:22,920 Speaker 1: a day that I had to I would be really angry. 466 00:29:22,960 --> 00:29:25,440 Speaker 1: I'm telling you, find an hour and you don't have 467 00:29:25,480 --> 00:29:32,520 Speaker 1: to make that continuous fifteen fifteen, fifteen, fifteen, fifteen, thirty fifteen. 468 00:29:34,720 --> 00:29:39,440 Speaker 1: Everything in your life will get better. So number one 469 00:29:39,440 --> 00:29:42,000 Speaker 1: thing one of the top things they had in common exercise, 470 00:29:42,160 --> 00:29:45,840 Speaker 1: you know, our day movement, eating a low calorie, low 471 00:29:45,880 --> 00:29:50,080 Speaker 1: fat diet, eating breakfast regularly, self monitoring their weight, and 472 00:29:50,120 --> 00:29:53,640 Speaker 1: maintaining a consistent eating pattern. And they have across weekdays 473 00:29:53,680 --> 00:29:57,320 Speaker 1: and weekends. Second third level is what I talk about. 474 00:29:57,360 --> 00:29:58,800 Speaker 1: You know, when you can go off a little bit 475 00:29:58,840 --> 00:30:01,160 Speaker 1: on the weekends. Most people can at the start because 476 00:30:01,200 --> 00:30:03,160 Speaker 1: they don't know the calor recount, they don't know the 477 00:30:03,160 --> 00:30:07,200 Speaker 1: foods that work for them. And you give it time, 478 00:30:08,200 --> 00:30:12,240 Speaker 1: find the foods you like. Lose that weight slowly because 479 00:30:12,240 --> 00:30:14,680 Speaker 1: you can't lose it too slowly one to two pounds 480 00:30:14,720 --> 00:30:18,480 Speaker 1: a week, add in a little more movement, but know 481 00:30:18,640 --> 00:30:21,880 Speaker 1: that it's changing. You're eating patterns that loses the weight. 482 00:30:22,280 --> 00:30:29,640 Speaker 1: It's exercise, moderate consistent exercise that keeps it off. And yes, 483 00:30:29,680 --> 00:30:33,320 Speaker 1: it's all connected, and all the other shows I do 484 00:30:33,400 --> 00:30:36,360 Speaker 1: are to show you the nuances and the ways it 485 00:30:36,440 --> 00:30:44,640 Speaker 1: is connected. Awesome the National Weight Control Registry. Everything in 486 00:30:44,680 --> 00:30:47,800 Speaker 1: my life that I have achieved was by watching someone, studying, 487 00:30:47,840 --> 00:30:50,640 Speaker 1: someone emulating someone who had done it already. And ideally 488 00:30:50,640 --> 00:30:54,320 Speaker 1: not just one person, many people, because there can be 489 00:30:54,320 --> 00:30:56,960 Speaker 1: people who have the genetics, have the other things that 490 00:30:57,000 --> 00:30:59,600 Speaker 1: you kind of want to control for that that makes 491 00:30:59,600 --> 00:31:04,640 Speaker 1: sense to you. But what better group to learn from 492 00:31:04,760 --> 00:31:07,800 Speaker 1: than ten thousand plus strong people who have done it 493 00:31:08,440 --> 00:31:12,240 Speaker 1: and continue to do it. There you go, You've learned something. 494 00:31:12,360 --> 00:31:16,040 Speaker 1: You weren't a bunch, you learned a lot. It's a 495 00:31:16,120 --> 00:31:19,640 Speaker 1: really important show. Thank you for listening. You want to 496 00:31:19,640 --> 00:31:22,680 Speaker 1: reach out. Tom h Fit is Instagram and Twitter. Tom 497 00:31:22,800 --> 00:31:26,880 Speaker 1: h Fit Questions comments can also go to Fitness disrupted 498 00:31:26,920 --> 00:31:30,880 Speaker 1: dot com. Please follow the show whatever way you can 499 00:31:30,920 --> 00:31:34,360 Speaker 1: connect to the show. Greatly appreciated. Rate it If you 500 00:31:34,400 --> 00:31:38,120 Speaker 1: can tell your friends. Micro Workout Planned is the most 501 00:31:38,120 --> 00:31:42,640 Speaker 1: recent book I remember. This is like, there's no bias here. 502 00:31:44,280 --> 00:31:47,160 Speaker 1: I want to hear from people and this is the 503 00:31:47,160 --> 00:31:50,720 Speaker 1: greatest payback in my life. People have read my books, 504 00:31:50,760 --> 00:31:53,160 Speaker 1: listen to the podcast that I've worked with way back when, 505 00:31:54,400 --> 00:31:57,680 Speaker 1: who have better their lives. We're feeling better, looking better, 506 00:31:58,640 --> 00:32:02,480 Speaker 1: and they're gonna live longer. Ask my bias. That's it. 507 00:32:02,880 --> 00:32:06,040 Speaker 1: Thank you for listening. I am Tom Holland. This is 508 00:32:06,080 --> 00:32:14,320 Speaker 1: Fitness Disrupted. Believe in yourself. Fitness Disrupted is a production 509 00:32:14,360 --> 00:32:17,720 Speaker 1: of I heart Radio. For more podcasts from my heart Radio, 510 00:32:18,040 --> 00:32:21,440 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 511 00:32:21,520 --> 00:32:23,120 Speaker 1: you listen to your favorite shows.