1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:17,480 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. All right, 3 00:00:17,520 --> 00:00:21,680 Speaker 1: how would you like to know what over six thousand 4 00:00:21,760 --> 00:00:26,640 Speaker 1: people who have lost weight a significant amount of weight 5 00:00:27,160 --> 00:00:31,120 Speaker 1: and kept it off for a long time, a really 6 00:00:31,160 --> 00:00:34,440 Speaker 1: long time, over a year the average. We're gonna look 7 00:00:34,479 --> 00:00:39,120 Speaker 1: at it, the stats about three years, how they did it, 8 00:00:39,320 --> 00:00:43,360 Speaker 1: what their thoughts are, what the commonalities are. That would 9 00:00:43,360 --> 00:00:48,440 Speaker 1: be amazing And we have it. Brand new article, brand 10 00:00:48,479 --> 00:00:54,480 Speaker 1: new study just came out in the Obesity Journal February. 11 00:00:56,160 --> 00:00:59,440 Speaker 1: Could not be more excited to bring this info to 12 00:00:59,480 --> 00:01:04,959 Speaker 1: you because us this show is about many different things, 13 00:01:06,400 --> 00:01:10,319 Speaker 1: looking at many different things, because we can't do what 14 00:01:10,360 --> 00:01:11,960 Speaker 1: we want to do with our health and wellness by 15 00:01:12,000 --> 00:01:14,679 Speaker 1: just looking at one by just looking at exercise, or 16 00:01:14,720 --> 00:01:18,280 Speaker 1: by just looking at nutrition, or by just looking at motivation. 17 00:01:18,720 --> 00:01:22,040 Speaker 1: And I can't just have the smartest of the smart 18 00:01:22,240 --> 00:01:24,760 Speaker 1: the best of the best, as I do the authors, 19 00:01:24,800 --> 00:01:28,120 Speaker 1: the PhD level experts in their field on that's a 20 00:01:28,160 --> 00:01:32,280 Speaker 1: part of it. And other interviews that I have done 21 00:01:33,120 --> 00:01:37,800 Speaker 1: are the end equals one studies of people who have 22 00:01:37,880 --> 00:01:43,200 Speaker 1: been successful as just what I outlined, losing a significant 23 00:01:43,200 --> 00:01:45,560 Speaker 1: amount of weight and keeping it off. But now we 24 00:01:45,600 --> 00:01:50,280 Speaker 1: have over six thousand people in a very unique study. 25 00:01:50,520 --> 00:01:54,800 Speaker 1: So not only is it a huge cohort of people, 26 00:01:57,040 --> 00:02:01,160 Speaker 1: it's a unique study. Could not be more excited to 27 00:02:01,200 --> 00:02:03,960 Speaker 1: bring this to you, all right, And so yes, we 28 00:02:04,080 --> 00:02:09,320 Speaker 1: have to look at so many different things to figure 29 00:02:09,360 --> 00:02:12,239 Speaker 1: out what works for you. So we need to look 30 00:02:12,240 --> 00:02:17,079 Speaker 1: at the science, we need to look at those who 31 00:02:17,120 --> 00:02:20,520 Speaker 1: have been successful, and then we have to look at 32 00:02:20,600 --> 00:02:25,120 Speaker 1: what we can actually do. And within those three buckets 33 00:02:25,160 --> 00:02:29,639 Speaker 1: and several others, you're gonna figure out what works for you. 34 00:02:30,960 --> 00:02:33,200 Speaker 1: And the final quote I have from one of these 35 00:02:33,200 --> 00:02:37,400 Speaker 1: people will summarize that all perfectly because there is no 36 00:02:37,639 --> 00:02:43,600 Speaker 1: one way. But this is what I try to do 37 00:02:43,680 --> 00:02:45,320 Speaker 1: for you. What I try to do, it's what I 38 00:02:45,360 --> 00:02:48,840 Speaker 1: do for you is we're looking for patterns and commonalities. 39 00:02:49,040 --> 00:02:51,320 Speaker 1: So we look at all these different studies and we 40 00:02:51,360 --> 00:02:55,400 Speaker 1: interview all of these different experts and talk to people 41 00:02:55,440 --> 00:02:57,480 Speaker 1: who have been successful, and then we start to look 42 00:02:57,480 --> 00:03:01,920 Speaker 1: for patterns that then diagram where's the overlap. You know 43 00:03:02,000 --> 00:03:08,760 Speaker 1: what I am realizing the decades I am in this 44 00:03:08,800 --> 00:03:10,800 Speaker 1: industry is so many people just come in with their 45 00:03:10,880 --> 00:03:14,519 Speaker 1: with their bias it's what's worked for them, and oftentimes 46 00:03:14,520 --> 00:03:16,280 Speaker 1: it's not even what worked for them, it's just what 47 00:03:16,360 --> 00:03:20,280 Speaker 1: they do. And they have had good genetics. You know. 48 00:03:20,320 --> 00:03:22,959 Speaker 1: I was reading another person who actually was pitching a 49 00:03:23,040 --> 00:03:28,240 Speaker 1: guest who said, you know, cut out alcohol completely. Sure, 50 00:03:28,280 --> 00:03:30,959 Speaker 1: that's gonna work. That's really gonna work. It's kind of 51 00:03:31,000 --> 00:03:32,920 Speaker 1: like intermittent fasting. If you go for long periods of 52 00:03:32,960 --> 00:03:35,600 Speaker 1: time without eating, chances are you gonna lose weight. But 53 00:03:35,640 --> 00:03:38,520 Speaker 1: can you do that for a lifetime? Is that a lifestyle? 54 00:03:38,640 --> 00:03:41,880 Speaker 1: And when it comes to alcohol, haven't done that show yet, 55 00:03:41,880 --> 00:03:47,720 Speaker 1: which is pretty remarkable. But moderation applies to alcohol as well. 56 00:03:48,360 --> 00:03:50,240 Speaker 1: And if you have an issue, of course, cut it out, 57 00:03:50,280 --> 00:03:53,480 Speaker 1: get rid of it. But if you don't, you know, 58 00:03:53,600 --> 00:03:58,400 Speaker 1: research shows people who drink certain amount of alcohol with 59 00:03:59,080 --> 00:04:01,560 Speaker 1: pretty long healthy life, and a lot of that probably 60 00:04:02,000 --> 00:04:06,480 Speaker 1: relates back to stress. But I digress. But my point 61 00:04:06,600 --> 00:04:10,800 Speaker 1: is those patterns of that, those commonalities study like this 62 00:04:11,040 --> 00:04:13,880 Speaker 1: six thousand people, It's exactly what they were looking for, 63 00:04:13,920 --> 00:04:15,320 Speaker 1: and they did it in a unique way. As I 64 00:04:15,480 --> 00:04:18,640 Speaker 1: said three times now, and that was open ended questions. 65 00:04:19,080 --> 00:04:21,440 Speaker 1: What do I mean by that? Quick break? When we 66 00:04:21,520 --> 00:04:25,600 Speaker 1: come back the title of the study is, in their 67 00:04:25,680 --> 00:04:31,800 Speaker 1: own words, topic analysis of the motivations and strategies of 68 00:04:31,880 --> 00:04:37,760 Speaker 1: over six thousand long term weight loss maintainers. How cool 69 00:04:37,839 --> 00:04:50,599 Speaker 1: is that title. We'll be right back, and we are back. 70 00:04:51,800 --> 00:04:56,480 Speaker 1: You know, it is a huge problem studies into exercise 71 00:04:56,520 --> 00:05:03,720 Speaker 1: and nutrition. There are so many limitations, including self reports, 72 00:05:04,360 --> 00:05:09,240 Speaker 1: you know, to do large studies, controlled studies, controlled experiments 73 00:05:09,520 --> 00:05:16,359 Speaker 1: with nutrition and exercise really really expensive and hard and 74 00:05:16,480 --> 00:05:20,960 Speaker 1: time consuming and problematic, and so we use what we can. 75 00:05:22,160 --> 00:05:26,599 Speaker 1: But quite often that's problematic in and of itself. Because yes, 76 00:05:27,640 --> 00:05:29,599 Speaker 1: anyone who's been in this industry as long as I 77 00:05:29,640 --> 00:05:32,680 Speaker 1: have knows one thing for certain, and it's in all 78 00:05:32,680 --> 00:05:35,920 Speaker 1: of those studies to some degree. The question is how 79 00:05:36,000 --> 00:05:41,720 Speaker 1: much in each study people over report their exercise and 80 00:05:42,000 --> 00:05:48,359 Speaker 1: massively under report. Oftentimes they're coloric intake. And some of 81 00:05:48,400 --> 00:05:52,000 Speaker 1: that is conscious and some of that is unconscious. All right, 82 00:05:52,080 --> 00:05:55,839 Speaker 1: So what do we do? Well? We have to take 83 00:05:55,960 --> 00:06:01,599 Speaker 1: novel approaches, right, and this study does that. Okay, this 84 00:06:01,680 --> 00:06:06,520 Speaker 1: study of over six thousand people who had lost who 85 00:06:06,600 --> 00:06:10,200 Speaker 1: have lost a large amount of weight and kept it off. 86 00:06:11,200 --> 00:06:15,479 Speaker 1: This is unique because of the approach they took to it. 87 00:06:16,400 --> 00:06:21,599 Speaker 1: Now I've talked about different weight loss registries. Okay, the 88 00:06:21,720 --> 00:06:26,360 Speaker 1: National Weight Control Registry I have talked about in numerous studies. 89 00:06:27,080 --> 00:06:30,559 Speaker 1: It's a wealth of information about this very cohorted people. 90 00:06:31,279 --> 00:06:33,440 Speaker 1: You have lost a lot of weight and kept it off, right, 91 00:06:33,440 --> 00:06:36,440 Speaker 1: But there are other ones, including this one. And so 92 00:06:36,520 --> 00:06:41,760 Speaker 1: this is weight Watchers Success Registry, and I will talk 93 00:06:41,800 --> 00:06:46,160 Speaker 1: about that the possible issue right with that, but yeah, 94 00:06:46,200 --> 00:06:50,480 Speaker 1: it's weight Watchers, okay. And another one that's out there 95 00:06:50,520 --> 00:06:53,039 Speaker 1: that I don't think I've dealt into yet, the German 96 00:06:53,160 --> 00:06:58,240 Speaker 1: and Portuguese Weight Control Registries. What great sources of information 97 00:06:58,320 --> 00:07:01,120 Speaker 1: for us right to look at those path turns and 98 00:07:01,120 --> 00:07:04,159 Speaker 1: and success stories and where the overlap is and what 99 00:07:04,320 --> 00:07:07,880 Speaker 1: their methods are. And so that's what this study is. 100 00:07:08,000 --> 00:07:13,200 Speaker 1: This study was trying to identify major themes of this 101 00:07:13,360 --> 00:07:19,120 Speaker 1: large group, this large cohort, and they answered open ended questions. 102 00:07:19,640 --> 00:07:21,920 Speaker 1: For those of you who have forgot from school, what 103 00:07:22,000 --> 00:07:24,560 Speaker 1: an open ended question is? It's what you want to 104 00:07:24,600 --> 00:07:28,240 Speaker 1: ask your teenager, the type of question when they come 105 00:07:28,240 --> 00:07:31,560 Speaker 1: home from school. My wife still to this day, we'll 106 00:07:31,600 --> 00:07:34,280 Speaker 1: ask my fifteen year old son, how is your day 107 00:07:34,280 --> 00:07:38,040 Speaker 1: and he says good, that's a closed ended question. Tell 108 00:07:38,080 --> 00:07:42,760 Speaker 1: me about your day. Tell me something good about your day, 109 00:07:43,000 --> 00:07:48,520 Speaker 1: Tell me something interesting that happened. Open ended questions, okay, 110 00:07:48,640 --> 00:07:53,720 Speaker 1: not yes or no questions, not one word answers, questions 111 00:07:55,800 --> 00:08:01,040 Speaker 1: that are going to be expanded upon. Okay, And what 112 00:08:01,240 --> 00:08:03,880 Speaker 1: is so interesting about this study? You go, well, why 113 00:08:03,920 --> 00:08:06,720 Speaker 1: don't they do that all the time, Because it's really 114 00:08:06,760 --> 00:08:11,680 Speaker 1: really difficult to then part that information, to collect it 115 00:08:11,960 --> 00:08:16,360 Speaker 1: and make sense of it. But now, yes, thanks to computers, 116 00:08:17,800 --> 00:08:22,120 Speaker 1: they can start to do it. And according to the 117 00:08:22,160 --> 00:08:25,040 Speaker 1: researchers here, and I don't know of any other study 118 00:08:25,160 --> 00:08:27,440 Speaker 1: like this, this is the first one like this. So 119 00:08:27,480 --> 00:08:31,840 Speaker 1: what did they do? They asked six specific questions and 120 00:08:31,840 --> 00:08:37,640 Speaker 1: then they used machine learning and topic modeling to analyze 121 00:08:37,679 --> 00:08:44,680 Speaker 1: the responses to those six open ended questions. I'm still 122 00:08:44,679 --> 00:08:47,000 Speaker 1: trying to figure it out. I'm still digging into what 123 00:08:47,160 --> 00:08:50,440 Speaker 1: that specifically is, the machine learning and topic modeling. But 124 00:08:50,520 --> 00:08:54,080 Speaker 1: what I have surmised so far as they're basically looking 125 00:08:54,080 --> 00:08:56,839 Speaker 1: at patterns, and within this article they have the words 126 00:08:56,880 --> 00:08:59,880 Speaker 1: that come up frequently within all six of those questions, 127 00:09:00,880 --> 00:09:03,760 Speaker 1: and then they looked at patterns and they got much 128 00:09:03,800 --> 00:09:08,719 Speaker 1: more nuanced into that. But it will make sense when 129 00:09:08,760 --> 00:09:12,000 Speaker 1: I give you the findings. All right. So basically asked 130 00:09:13,040 --> 00:09:15,800 Speaker 1: over six thousand people to write essays and then they 131 00:09:15,920 --> 00:09:20,360 Speaker 1: used computers with machine learning programs and topic modeling to 132 00:09:20,400 --> 00:09:23,040 Speaker 1: look at specific words, and then they looked at a 133 00:09:23,120 --> 00:09:27,760 Speaker 1: hundred of specific questionnaires to see if what they were 134 00:09:27,800 --> 00:09:35,720 Speaker 1: looking at was making sense. So really unique, really unique. 135 00:09:37,400 --> 00:09:39,760 Speaker 1: And let me give you the specifics of the people, 136 00:09:39,800 --> 00:09:43,839 Speaker 1: because that's a limitation. Okay. So the participants mean age 137 00:09:43,920 --> 00:09:49,199 Speaker 1: was fifty three point six, were white, mostly female. It 138 00:09:49,320 --> 00:09:54,320 Speaker 1: was over female and middle too, higher incomes. So you 139 00:09:54,320 --> 00:09:56,520 Speaker 1: can see the limitation right there. This is a pretty 140 00:09:56,520 --> 00:10:02,319 Speaker 1: specific group. But I don't think at totally discounts the 141 00:10:02,320 --> 00:10:06,640 Speaker 1: findings at all. Right, but we need to know that 142 00:10:06,640 --> 00:10:10,959 Speaker 1: that was the group. Okay, that was the group, all right, 143 00:10:11,120 --> 00:10:14,440 Speaker 1: So let's get right into it. Okay. So again these 144 00:10:14,480 --> 00:10:20,240 Speaker 1: were weight watchers participants, the first again to use this 145 00:10:20,320 --> 00:10:24,080 Speaker 1: topic modeling to understand their experiences, and they're looking at 146 00:10:24,240 --> 00:10:30,320 Speaker 1: what their motivations, their strategies, and their successes with long 147 00:10:30,760 --> 00:10:34,640 Speaker 1: term weight control. All right, let me just get you 148 00:10:34,679 --> 00:10:37,840 Speaker 1: the specifics here, let me give you the questions. Let's 149 00:10:37,840 --> 00:10:40,320 Speaker 1: just get right to the questions, all right. Well, now 150 00:10:40,360 --> 00:10:42,800 Speaker 1: let me give you this So again, the weight loss 151 00:10:42,880 --> 00:10:46,280 Speaker 1: maintainers were recruited. So this is important, so weight Watchers, 152 00:10:46,280 --> 00:10:48,160 Speaker 1: but how did they get them? So they emailed them? 153 00:10:48,679 --> 00:10:52,520 Speaker 1: Again the power of emailed, the Internet, all of these 154 00:10:52,559 --> 00:10:55,679 Speaker 1: amazing things and websites, right, So, uh, they send an 155 00:10:55,720 --> 00:10:59,360 Speaker 1: email weight Watchers did to their members who had reported 156 00:10:59,400 --> 00:11:04,040 Speaker 1: a weight loss of greater than twenty pounds for at 157 00:11:04,080 --> 00:11:07,480 Speaker 1: least one year, and those who are interested in doing 158 00:11:07,559 --> 00:11:10,160 Speaker 1: the study being a part of the study were referred 159 00:11:10,200 --> 00:11:13,439 Speaker 1: to a website. When they got to that website, there 160 00:11:13,480 --> 00:11:17,079 Speaker 1: was a series of these open ended questions that were 161 00:11:17,120 --> 00:11:22,520 Speaker 1: designed to capture those factors, right, the factors that helped 162 00:11:22,559 --> 00:11:25,560 Speaker 1: them with the weight loss, the factors that continue to 163 00:11:25,640 --> 00:11:29,079 Speaker 1: motivate them. We're gonna talk about that and promote their success, 164 00:11:29,080 --> 00:11:32,440 Speaker 1: and then the consequences. So I've got about three different 165 00:11:32,440 --> 00:11:35,720 Speaker 1: buckets here again, of just that, we're gonna look at 166 00:11:36,160 --> 00:11:40,240 Speaker 1: the factors that prompted their successful weight loss, how they 167 00:11:40,280 --> 00:11:43,520 Speaker 1: continued to stay motivated. As most of you know, that 168 00:11:43,640 --> 00:11:46,240 Speaker 1: is one of the hardest part, if not the hardest part, right, 169 00:11:46,360 --> 00:11:49,360 Speaker 1: everyone can start is how do you continue? And then 170 00:11:49,480 --> 00:11:52,360 Speaker 1: what was negatives? I love that is, were there any 171 00:11:52,440 --> 00:11:57,240 Speaker 1: negative consequences of being successful essentially, and so seven thousand, 172 00:11:57,240 --> 00:12:01,120 Speaker 1: four nineteen actually enrolled in the study. Eighty seven percent 173 00:12:01,320 --> 00:12:04,720 Speaker 1: eighty seven I'm sorry, eighty two point seven percent again 174 00:12:04,760 --> 00:12:08,320 Speaker 1: back around sixty responded to at least one of the 175 00:12:08,400 --> 00:12:12,480 Speaker 1: open ended questions, and those people were included in the study. 176 00:12:12,520 --> 00:12:16,199 Speaker 1: All right, So what were the questions? Six questions and 177 00:12:16,240 --> 00:12:18,959 Speaker 1: they fall under different categories. First question is under the 178 00:12:19,000 --> 00:12:21,600 Speaker 1: category of weight loss triggers. What prompted you to start 179 00:12:21,600 --> 00:12:25,439 Speaker 1: your weight loss attempt? Please describe perfect what got you started? 180 00:12:26,120 --> 00:12:31,080 Speaker 1: Number two? Motivation? What currently motivates you to manage your weight? 181 00:12:32,080 --> 00:12:35,000 Speaker 1: And you can see right away these are like ridiculously 182 00:12:35,080 --> 00:12:38,600 Speaker 1: open ended. What prompted you to start your weight loss? 183 00:12:39,080 --> 00:12:43,319 Speaker 1: What currently motivates you? Number three? What is one piece 184 00:12:43,360 --> 00:12:46,480 Speaker 1: of advice you would give to help someone succeed at 185 00:12:46,520 --> 00:12:50,680 Speaker 1: long term weight loss? Number four? What is the single 186 00:12:50,760 --> 00:12:53,280 Speaker 1: most important thing in your life that has changed as 187 00:12:53,280 --> 00:12:56,720 Speaker 1: a result of weight loss? And then one more within 188 00:12:56,760 --> 00:13:01,520 Speaker 1: the change category is please describe any negative consequences of 189 00:13:01,559 --> 00:13:07,000 Speaker 1: your successful weight loss? Love that And finally, truly open ended, 190 00:13:07,200 --> 00:13:10,800 Speaker 1: open ended question. Other if applicable, please use this section 191 00:13:10,840 --> 00:13:14,120 Speaker 1: to describe any other factors affecting your weight loss history 192 00:13:14,360 --> 00:13:16,199 Speaker 1: that has not been addressed. You know, as I was 193 00:13:16,280 --> 00:13:20,240 Speaker 1: reading this study, this article, these are the questions I 194 00:13:20,280 --> 00:13:26,720 Speaker 1: used to ask clients, especially that small subset that came 195 00:13:26,760 --> 00:13:33,040 Speaker 1: to me already somewhat successful, or people I meet in public, 196 00:13:33,800 --> 00:13:36,720 Speaker 1: and it's a small group, and that's a problem, and 197 00:13:36,760 --> 00:13:39,480 Speaker 1: that's why we have this show, and that's why I 198 00:13:39,480 --> 00:13:46,880 Speaker 1: do what I do. All right, but what amazingly perfect questions, 199 00:13:47,040 --> 00:13:50,720 Speaker 1: open ended, But now thanks to computer technology, we can start. 200 00:13:50,800 --> 00:13:53,840 Speaker 1: It's not perfect, you know, looking at word patterns and 201 00:13:53,880 --> 00:13:56,800 Speaker 1: things like that, far from perfect, but it's a darn 202 00:13:56,880 --> 00:14:01,280 Speaker 1: good start. And the findings is gonna give you are 203 00:14:01,320 --> 00:14:05,199 Speaker 1: gonna illustrate that, all right, quick break when we come 204 00:14:05,200 --> 00:14:08,280 Speaker 1: back and get right into it. What currently motivated them? 205 00:14:08,320 --> 00:14:11,240 Speaker 1: They have two main topics for that. What's the most 206 00:14:11,280 --> 00:14:15,480 Speaker 1: important thing that has changed? They had five? And the 207 00:14:15,559 --> 00:14:19,440 Speaker 1: negative consequences they had too. They'd argue pretty good problems 208 00:14:19,480 --> 00:14:23,160 Speaker 1: at least one and not major, not major negatives, but negatives, 209 00:14:23,600 --> 00:14:27,400 Speaker 1: all right. And then finally strategies for success. Those were two, 210 00:14:27,840 --> 00:14:31,760 Speaker 1: and these are so important and right on the money. Alright, 211 00:14:31,880 --> 00:14:44,360 Speaker 1: quick break, we'll be right back, and we are back 212 00:14:44,480 --> 00:14:48,560 Speaker 1: again talking about this incredible, in my opinion, new study 213 00:14:49,280 --> 00:14:54,760 Speaker 1: on over six thousand people who have lost weight and 214 00:14:54,880 --> 00:14:59,320 Speaker 1: kept it off again. This study is unique in that 215 00:15:00,360 --> 00:15:04,800 Speaker 1: the normal studies like this rely on close ended questions 216 00:15:05,120 --> 00:15:10,120 Speaker 1: and those are researcher determined questions. And as this article 217 00:15:10,320 --> 00:15:15,360 Speaker 1: study states, you know, those closed ended questions may fail 218 00:15:15,600 --> 00:15:19,480 Speaker 1: to capture the rich array of thoughts, feelings, values, behaviors, 219 00:15:19,520 --> 00:15:23,480 Speaker 1: and beliefs that surround the experience of long term weight 220 00:15:23,520 --> 00:15:28,680 Speaker 1: loss maintenance. So yeah, this was this was challenging to 221 00:15:28,720 --> 00:15:34,440 Speaker 1: ask over seven thousand people originally to just basically weigh 222 00:15:34,520 --> 00:15:39,920 Speaker 1: in to write about their weight loss and what, you know, 223 00:15:39,960 --> 00:15:45,080 Speaker 1: precipitated it, how they maintained it, what their strategies for 224 00:15:45,200 --> 00:15:49,960 Speaker 1: success for others are, and the negative consequences as well. 225 00:15:50,040 --> 00:15:53,800 Speaker 1: So let's get right into their specifics. And again they 226 00:15:53,800 --> 00:15:57,880 Speaker 1: were asked six questions and let's start with that. So 227 00:15:58,320 --> 00:16:02,680 Speaker 1: the first question was basically what what precipitated what prompted 228 00:16:02,720 --> 00:16:06,640 Speaker 1: them to start their weight loss attempt And there were 229 00:16:06,680 --> 00:16:11,840 Speaker 1: five five topics came up when they did that computer modeling, 230 00:16:11,880 --> 00:16:14,000 Speaker 1: when they looked at the terms that came up over 231 00:16:14,000 --> 00:16:17,120 Speaker 1: and over again, and they put it into five categories, 232 00:16:17,120 --> 00:16:20,480 Speaker 1: the first being medical triggers, and this reflected a high 233 00:16:20,560 --> 00:16:23,880 Speaker 1: number of words related to, as you would expect, medical 234 00:16:24,200 --> 00:16:30,480 Speaker 1: related issues, and those included words like diabetes, heart risk, insulin, 235 00:16:30,880 --> 00:16:35,440 Speaker 1: things like that. Uh, and that's quite often right. But 236 00:16:35,600 --> 00:16:38,680 Speaker 1: the unfortunate thing, if you're in this industry for any 237 00:16:38,760 --> 00:16:43,040 Speaker 1: length of time, it's generally not enough. As crazy as 238 00:16:43,080 --> 00:16:46,760 Speaker 1: that sounds, the human condition is such that, sure, you 239 00:16:46,760 --> 00:16:49,400 Speaker 1: go to the doctor, they say you need to change 240 00:16:49,440 --> 00:16:53,640 Speaker 1: these health behaviors, and you're may be scared for a 241 00:16:53,640 --> 00:16:58,320 Speaker 1: short amount of time, but you forget. So not surprising 242 00:16:58,600 --> 00:17:00,800 Speaker 1: that that would be one of the top five that 243 00:17:00,920 --> 00:17:06,840 Speaker 1: came up. People are motivated to lose weight when they 244 00:17:06,840 --> 00:17:10,679 Speaker 1: are medically told to or have medical issues related to 245 00:17:10,800 --> 00:17:16,040 Speaker 1: that number two appearance. So these were a high number 246 00:17:16,040 --> 00:17:19,560 Speaker 1: of words related to looks, concerns, overlooks. So we're here, 247 00:17:19,560 --> 00:17:23,480 Speaker 1: we're talking about clothing, feelings, things like that, feelings about 248 00:17:23,520 --> 00:17:27,760 Speaker 1: how they looked, and talk about two, you know, somewhat 249 00:17:28,160 --> 00:17:33,240 Speaker 1: opposite topics, right, one totally medically based and then one 250 00:17:33,960 --> 00:17:37,520 Speaker 1: vanity based. And that's why I say it doesn't matter 251 00:17:37,560 --> 00:17:41,680 Speaker 1: what your reason for starting and exercise program, health program, 252 00:17:41,680 --> 00:17:45,680 Speaker 1: wellness program, look better, feel better with longer you get 253 00:17:45,720 --> 00:17:50,600 Speaker 1: the other two and number three was mobility. This was 254 00:17:50,760 --> 00:17:54,520 Speaker 1: concerns related to bodily movement. So here we're talking about 255 00:17:54,520 --> 00:17:58,000 Speaker 1: walking and stairs and knees as terms that came up frequently. 256 00:17:59,160 --> 00:18:01,639 Speaker 1: And this goes to medical triggers, right, this goes to 257 00:18:02,040 --> 00:18:07,680 Speaker 1: again human condition. Suddenly, when things get hard, when things 258 00:18:07,720 --> 00:18:13,360 Speaker 1: get painful, that's when we start to focus on them. 259 00:18:13,400 --> 00:18:15,359 Speaker 1: And my goal is to get more and more people 260 00:18:15,400 --> 00:18:21,520 Speaker 1: focusing on these issues before the problems that prehab versus rehab. 261 00:18:22,600 --> 00:18:27,280 Speaker 1: The final two factors that prompted the weight loss you know, 262 00:18:27,440 --> 00:18:31,720 Speaker 1: trigger to start the program, social prompts. So this is 263 00:18:31,720 --> 00:18:35,679 Speaker 1: other people, right, These are your friends, the doctor, right, 264 00:18:35,760 --> 00:18:38,840 Speaker 1: probably the medical trigger, your husband, your wife, your daughter, 265 00:18:39,560 --> 00:18:42,240 Speaker 1: your child. These are the words that came up frequently. 266 00:18:42,640 --> 00:18:45,679 Speaker 1: So we've got medical issues, we've got the vanity side, 267 00:18:46,040 --> 00:18:49,000 Speaker 1: we've got day to day issues, right, mobility, and then 268 00:18:49,040 --> 00:18:52,399 Speaker 1: we've got other people. And finally, and this one was 269 00:18:52,440 --> 00:18:54,240 Speaker 1: a little more vague, or the most vague of the 270 00:18:54,280 --> 00:18:58,639 Speaker 1: five change needed. And this reflected feelings of hitting some 271 00:18:58,760 --> 00:19:03,560 Speaker 1: type of threshold, whether that's being tired, um, you know, 272 00:19:04,280 --> 00:19:06,520 Speaker 1: just tired. Yeah, it was one of the top terms 273 00:19:06,720 --> 00:19:12,679 Speaker 1: related to this change needed trigger for starting weight loss. Now, 274 00:19:13,000 --> 00:19:16,919 Speaker 1: most of you have experienced one, if not all of these, 275 00:19:17,800 --> 00:19:21,639 Speaker 1: right if you're one of those people, as seventy and 276 00:19:21,760 --> 00:19:26,399 Speaker 1: more are who are dealing with losing weight, and so 277 00:19:26,480 --> 00:19:29,640 Speaker 1: this makes sense. And this again is such a rich 278 00:19:30,480 --> 00:19:35,879 Speaker 1: group of people to ask these open ended questions of. 279 00:19:36,320 --> 00:19:40,439 Speaker 1: And it shows when I talk about all the time 280 00:19:41,960 --> 00:19:45,320 Speaker 1: that you're going to have different reasons for starting, but 281 00:19:45,440 --> 00:19:50,160 Speaker 1: you get all those benefits, and those reasons will change 282 00:19:50,359 --> 00:19:52,720 Speaker 1: as you're gonna see. Actually, one of them kind of 283 00:19:52,760 --> 00:19:55,520 Speaker 1: cool main findings are I could consider it a main 284 00:19:55,600 --> 00:20:00,400 Speaker 1: finding based on the age of the people in this study, 285 00:20:00,560 --> 00:20:03,280 Speaker 1: the average age. And so you've got vanity as I said, 286 00:20:03,359 --> 00:20:05,800 Speaker 1: number two, and number one you've got medical traitors. So 287 00:20:05,840 --> 00:20:08,520 Speaker 1: one is like life or death for many people, and 288 00:20:08,520 --> 00:20:11,760 Speaker 1: another one is how you look in the mirror. And 289 00:20:11,840 --> 00:20:15,280 Speaker 1: so I would argue these are exactly what I have 290 00:20:15,400 --> 00:20:18,119 Speaker 1: heard over the years and what you would expect, right, Okay, 291 00:20:18,160 --> 00:20:22,080 Speaker 1: so let's get deeper into this. Participants were also asked 292 00:20:22,080 --> 00:20:25,040 Speaker 1: to describe what currently motivated them. All right, so those 293 00:20:25,080 --> 00:20:28,080 Speaker 1: are the five reasons they started, but what kept them going? 294 00:20:29,920 --> 00:20:34,960 Speaker 1: Two main topics that came up. One was looking back. 295 00:20:36,400 --> 00:20:41,760 Speaker 1: So this is a desire to stop the negative experiences 296 00:20:42,400 --> 00:20:47,639 Speaker 1: that they encountered when they were heavier, negative experiences of 297 00:20:47,680 --> 00:20:51,639 Speaker 1: the past, and they didn't want to experience those because 298 00:20:51,640 --> 00:20:53,920 Speaker 1: of what all the time and work that went into 299 00:20:53,920 --> 00:20:58,679 Speaker 1: achieving their goal. And so this would be an interesting 300 00:20:59,480 --> 00:21:04,040 Speaker 1: time and place in your life when you've achieved that 301 00:21:04,080 --> 00:21:06,200 Speaker 1: goal to look back and say I don't want to 302 00:21:06,200 --> 00:21:09,959 Speaker 1: go back to that. You know, there's always the discussion 303 00:21:10,000 --> 00:21:12,959 Speaker 1: about the past is past, and let's look forward and 304 00:21:13,160 --> 00:21:16,639 Speaker 1: obviously truth to that. But these people are saying that 305 00:21:16,720 --> 00:21:21,800 Speaker 1: they would use that negative memory, those negative memories to 306 00:21:21,880 --> 00:21:29,840 Speaker 1: keep them on track. Makes sense. And then, just like 307 00:21:29,880 --> 00:21:34,919 Speaker 1: in the in the last group of responses, the second 308 00:21:34,920 --> 00:21:38,800 Speaker 1: one here of the two is health and appearance. They 309 00:21:38,840 --> 00:21:41,320 Speaker 1: wanted to keep what they had on the vanity side. 310 00:21:42,440 --> 00:21:47,040 Speaker 1: So the first one to avoid the negative and the 311 00:21:47,080 --> 00:21:54,280 Speaker 1: second one to continue with the positive makes sense, all right, 312 00:21:54,440 --> 00:21:58,720 Speaker 1: And they had achieved it and they wanted to keep it. 313 00:21:59,280 --> 00:22:04,440 Speaker 1: I think we need to constantly reiterate that. Participants were 314 00:22:04,480 --> 00:22:08,919 Speaker 1: also asked the most important thing that had changed? I 315 00:22:09,000 --> 00:22:11,359 Speaker 1: love this question. What was the most important thing to 316 00:22:11,480 --> 00:22:15,200 Speaker 1: them that had changed? As a result of the weight 317 00:22:15,200 --> 00:22:22,720 Speaker 1: loss five categories. Number One confidence I love this. Improved 318 00:22:22,880 --> 00:22:32,480 Speaker 1: self confidence, esteem, and happiness. That's just amazing and why 319 00:22:32,520 --> 00:22:37,119 Speaker 1: I talk about it so frequently. Yeah, weight loss is good, 320 00:22:38,240 --> 00:22:39,959 Speaker 1: but if you don't do it the right way, for 321 00:22:40,000 --> 00:22:46,680 Speaker 1: the right reasons, you can be really skinny and really unhappy. 322 00:22:47,040 --> 00:22:51,159 Speaker 1: We know many people like that. So just because you 323 00:22:51,160 --> 00:22:54,680 Speaker 1: weigh a certain amount doesn't mean you're happy. And when 324 00:22:54,760 --> 00:22:59,680 Speaker 1: you embark upon and try to do the weight loss 325 00:23:00,960 --> 00:23:04,320 Speaker 1: in extreme ways, what does it do. It erodes your 326 00:23:04,359 --> 00:23:08,480 Speaker 1: self efficacy, It erodes your confidence, it erodes your esteem 327 00:23:08,600 --> 00:23:12,480 Speaker 1: and your happiness. Okay, so I love this is number one. 328 00:23:12,640 --> 00:23:18,320 Speaker 1: That's the awesome. Number two reduced pain. Wow, that's a 329 00:23:18,440 --> 00:23:23,360 Speaker 1: great result, and that's why I just did that podcast 330 00:23:23,960 --> 00:23:27,560 Speaker 1: about the number one thing we want to avoid, and 331 00:23:27,640 --> 00:23:32,040 Speaker 1: that's the hospital, the doctor, the pain, the things we 332 00:23:32,119 --> 00:23:39,080 Speaker 1: can control, the specifics. And yes, when we take control 333 00:23:39,119 --> 00:23:44,800 Speaker 1: of our health, we have improved confidence, self esteem, happiness. 334 00:23:45,280 --> 00:23:47,639 Speaker 1: And a huge part of that is you feel better 335 00:23:48,080 --> 00:23:51,679 Speaker 1: because we forget how much pain we we were to 336 00:23:51,720 --> 00:23:54,960 Speaker 1: live with it and every single one of you know 337 00:23:55,000 --> 00:24:00,680 Speaker 1: is what I'm talking about. So reduced pain during exercise 338 00:24:00,960 --> 00:24:05,679 Speaker 1: and activities of daily life. Number three improved fitness and 339 00:24:05,760 --> 00:24:11,919 Speaker 1: body image, and that goes to the active lifestyle, fitting 340 00:24:11,920 --> 00:24:18,359 Speaker 1: into clothes, They're moving around more, They're able to do 341 00:24:19,000 --> 00:24:22,359 Speaker 1: what they want to do, and that's those activities of 342 00:24:22,440 --> 00:24:29,439 Speaker 1: daily living I talk about, and we forget what we 343 00:24:29,560 --> 00:24:32,479 Speaker 1: can't do because of that shoulder pain, knee pain, the 344 00:24:32,560 --> 00:24:38,040 Speaker 1: added weight, and all of the above oftentimes. Number four 345 00:24:38,080 --> 00:24:45,040 Speaker 1: medical status, which included and I quote, feeling healthier and 346 00:24:45,080 --> 00:24:49,720 Speaker 1: improvements in blood pressure, cholesterol and diabetes and a longer life. 347 00:24:50,200 --> 00:24:58,600 Speaker 1: That's really important, but it's not talked about in the 348 00:24:58,640 --> 00:25:04,480 Speaker 1: commercials and the cternature you see online. About exercise. It's 349 00:25:04,520 --> 00:25:10,240 Speaker 1: all about being skinny and having a certain body type, 350 00:25:10,800 --> 00:25:17,399 Speaker 1: which is okay as part of your goal. But medical status, 351 00:25:17,480 --> 00:25:19,200 Speaker 1: having a healthy heart, and all the other things I 352 00:25:19,240 --> 00:25:22,400 Speaker 1: talked about when it comes to cardiovascular exercise and things 353 00:25:22,400 --> 00:25:26,560 Speaker 1: like that really important. Now Here is something I pulled 354 00:25:26,560 --> 00:25:33,040 Speaker 1: out because I think it's really important, and I quote, 355 00:25:33,080 --> 00:25:35,840 Speaker 1: so they're a little paragraph from the study itself about 356 00:25:35,880 --> 00:25:39,840 Speaker 1: medical status. It is possible that appearance concerns are more 357 00:25:39,920 --> 00:25:44,160 Speaker 1: salient motivators for younger individuals, and that medical factors become 358 00:25:44,200 --> 00:25:47,760 Speaker 1: more salient over time as the health threats imposed by 359 00:25:47,760 --> 00:25:51,280 Speaker 1: obesity a mount and medical care for obesity related comorbidities 360 00:25:51,440 --> 00:25:54,520 Speaker 1: become needed. Of course, that's you go, what does that mean? 361 00:25:55,640 --> 00:25:59,800 Speaker 1: It's common sense. You don't care about your health as 362 00:26:00,040 --> 00:26:01,879 Speaker 1: much when you're twenty or thirty because you don't have to. 363 00:26:02,160 --> 00:26:06,359 Speaker 1: You're not in pain. Everything's working pretty well, and you 364 00:26:06,359 --> 00:26:08,359 Speaker 1: can get away with staying out late and drinking a 365 00:26:08,400 --> 00:26:11,439 Speaker 1: little bit more and doing those things that you enjoy. 366 00:26:11,720 --> 00:26:13,040 Speaker 1: And then it starts to catch up with you in 367 00:26:13,040 --> 00:26:16,439 Speaker 1: your forties and fifties and sixties. So that makes sense. 368 00:26:17,600 --> 00:26:20,760 Speaker 1: That's that horrible human nature. So we don't deal with 369 00:26:20,760 --> 00:26:24,400 Speaker 1: it till it's a problem. But we also don't deal 370 00:26:24,440 --> 00:26:25,879 Speaker 1: with it because you're told that you have to go 371 00:26:25,920 --> 00:26:26,959 Speaker 1: to the gym and you have to do an how 372 00:26:27,040 --> 00:26:28,520 Speaker 1: or you have to do these crazy workouts and it 373 00:26:28,520 --> 00:26:33,720 Speaker 1: has to not be fun. I can't even I can't 374 00:26:33,720 --> 00:26:35,520 Speaker 1: even say that word, which isn't a really bad word, 375 00:26:35,560 --> 00:26:40,840 Speaker 1: but I hear my mom's voice when I want to 376 00:26:40,920 --> 00:26:43,520 Speaker 1: use a term like that. So yeah, that makes sense. 377 00:26:44,240 --> 00:26:46,399 Speaker 1: But it also shows how we need to target people. 378 00:26:47,240 --> 00:26:50,520 Speaker 1: And it's kind of exciting that one of the findings 379 00:26:50,600 --> 00:26:53,639 Speaker 1: from all of this is that medical status is becoming 380 00:26:53,640 --> 00:26:56,600 Speaker 1: more and more important. People are getting it. You're getting 381 00:26:56,600 --> 00:26:59,280 Speaker 1: what that you have control over so much of that 382 00:26:59,320 --> 00:27:04,159 Speaker 1: pain and disease, and that that, at the end of 383 00:27:04,200 --> 00:27:07,000 Speaker 1: the day is probably one of the most important benefits. 384 00:27:08,840 --> 00:27:12,560 Speaker 1: Vanity will calm. But let's get out of pain. Let's 385 00:27:12,560 --> 00:27:18,560 Speaker 1: avoid diseases we can, all right, and finally positive affect. Okay, again, 386 00:27:18,760 --> 00:27:21,399 Speaker 1: a lot more kind of all over the place with 387 00:27:21,440 --> 00:27:25,320 Speaker 1: this one, but you know, this is about feeling at 388 00:27:25,320 --> 00:27:27,879 Speaker 1: ease and more comfortable. You feel, you feel better, So 389 00:27:27,880 --> 00:27:29,680 Speaker 1: it's back to the first one as well. So it's 390 00:27:29,680 --> 00:27:33,359 Speaker 1: related to confidence and self esteem, and that's a really 391 00:27:33,400 --> 00:27:38,639 Speaker 1: good thing. People always ask me why I'm so happy 392 00:27:38,840 --> 00:27:41,960 Speaker 1: and in good mood the vast majority of the time, 393 00:27:41,960 --> 00:27:44,560 Speaker 1: And it's because I feel good. I love what I do, 394 00:27:45,960 --> 00:27:48,200 Speaker 1: and I know what I can control, and I control 395 00:27:48,280 --> 00:27:51,400 Speaker 1: all of those things. And when you do, life gets 396 00:27:51,480 --> 00:27:56,880 Speaker 1: so much easier. And he stopped fighting with the things 397 00:27:56,920 --> 00:27:58,960 Speaker 1: you can't control, and you control the ones you can, 398 00:27:59,000 --> 00:28:02,520 Speaker 1: and you give it time. Really good things happen over time. 399 00:28:02,760 --> 00:28:05,560 Speaker 1: All right, let's wrap this up. When asked about the 400 00:28:05,640 --> 00:28:12,280 Speaker 1: negative consequences of their weight loss, two topics clothing and criticism. 401 00:28:12,359 --> 00:28:16,679 Speaker 1: Now the clothing that these are both for topic number one, 402 00:28:16,720 --> 00:28:20,240 Speaker 1: by the way, So money spent buying new clothes and 403 00:28:20,400 --> 00:28:24,320 Speaker 1: unexpected criticism from other people. That's really important. By the way. 404 00:28:24,480 --> 00:28:26,400 Speaker 1: So I used to say when I would have those 405 00:28:26,400 --> 00:28:30,760 Speaker 1: clients years ago, yeah, this is you know, they would 406 00:28:30,800 --> 00:28:33,639 Speaker 1: lose a significant amount of weight and the downside was 407 00:28:34,040 --> 00:28:36,800 Speaker 1: that new wardrobe a pretty good damn side. I would argue, 408 00:28:37,240 --> 00:28:42,720 Speaker 1: all right, unexpected criticism from other people maybe an oversimplification, 409 00:28:42,760 --> 00:28:46,480 Speaker 1: but not in my opinion and experience, that's jealousy. Oftentimes, 410 00:28:48,760 --> 00:28:51,080 Speaker 1: when the vast majority of people are trying to accomplish 411 00:28:51,160 --> 00:28:54,840 Speaker 1: something that you are and you do it, they canna 412 00:28:54,840 --> 00:28:56,560 Speaker 1: be challenging for a lot of people. Let's be honest. 413 00:28:57,120 --> 00:29:01,440 Speaker 1: And again, those of you who know what I'm talking about, 414 00:29:01,840 --> 00:29:06,000 Speaker 1: I've experienced it, know what I'm talking about. Uh So 415 00:29:06,040 --> 00:29:10,160 Speaker 1: you gotta be careful and surround yourself with the right people. Right, 416 00:29:10,200 --> 00:29:13,760 Speaker 1: Misery loves company. And the second one, and I've experienced 417 00:29:13,760 --> 00:29:17,600 Speaker 1: this with clients in the past, excess skin and effort required. Right, 418 00:29:17,640 --> 00:29:20,600 Speaker 1: So again two things in one here, but excess skin. 419 00:29:21,640 --> 00:29:24,600 Speaker 1: I had a incredible client years ago came to me 420 00:29:24,640 --> 00:29:27,680 Speaker 1: and he had actually already done the work. He Uh, 421 00:29:27,800 --> 00:29:30,840 Speaker 1: it's a long story for another day, but basically came 422 00:29:30,880 --> 00:29:34,680 Speaker 1: to me when I was we're going to private Jim 423 00:29:34,720 --> 00:29:38,920 Speaker 1: for myself and had heard of me, uh seen my 424 00:29:39,000 --> 00:29:42,960 Speaker 1: camp in Nantucket, and long story short, wanted to make 425 00:29:43,000 --> 00:29:45,080 Speaker 1: some final changes. But he had lost like well over 426 00:29:45,120 --> 00:29:47,880 Speaker 1: a hundred pounds and he took me to the locker room, 427 00:29:47,880 --> 00:29:50,120 Speaker 1: pulled up his shirt and had so much excess skin 428 00:29:50,160 --> 00:29:51,800 Speaker 1: and he said, you know, how do I get rid 429 00:29:51,840 --> 00:29:54,880 Speaker 1: of this? And I'm not a doctor, but uh, what 430 00:29:54,920 --> 00:29:57,800 Speaker 1: I do know about all that stuff is especially the 431 00:29:57,840 --> 00:30:00,240 Speaker 1: amount he had. Yes, it was one of the the 432 00:30:00,360 --> 00:30:03,240 Speaker 1: rare times I said, you know this is this is surgery, 433 00:30:03,320 --> 00:30:06,600 Speaker 1: this is plastic surgery. This is a specialized surgery to 434 00:30:06,640 --> 00:30:09,640 Speaker 1: get rid of that. No, no muscle building was going 435 00:30:09,680 --> 00:30:14,440 Speaker 1: to help that. But what what well an awesome problem, 436 00:30:14,480 --> 00:30:18,080 Speaker 1: but he had achieved incredible result. Uh, and so he 437 00:30:18,120 --> 00:30:21,200 Speaker 1: needed medical intervention at that point and just the final one. 438 00:30:21,240 --> 00:30:24,240 Speaker 1: There is the effort required. Yeah, so let's be honest. 439 00:30:24,840 --> 00:30:28,840 Speaker 1: People realize it's work. I would argue the longer you 440 00:30:28,920 --> 00:30:31,280 Speaker 1: do it, the less work it is when you figure 441 00:30:31,320 --> 00:30:34,960 Speaker 1: out your program. But those first couple of months, years, Yeah, 442 00:30:35,160 --> 00:30:37,000 Speaker 1: you're you're still figuring it out. You're figuring out that 443 00:30:37,080 --> 00:30:39,000 Speaker 1: journey and all the different things you need to put 444 00:30:39,000 --> 00:30:42,680 Speaker 1: into place so that you are successful. All right, Probably 445 00:30:42,800 --> 00:30:47,760 Speaker 1: one of the most important parts. What's the one piece 446 00:30:47,800 --> 00:30:50,800 Speaker 1: of advice that these six thousand plus people would give 447 00:30:50,920 --> 00:30:54,800 Speaker 1: someone to help them succeed at long term weight loss. 448 00:30:56,000 --> 00:30:59,840 Speaker 1: The responses clustered around two main topics for this final 449 00:31:00,040 --> 00:31:05,320 Speaker 1: on perseverance. This reflected an approach that encouraged never giving up, 450 00:31:05,960 --> 00:31:09,840 Speaker 1: taking it day by day, using meetings to reset after 451 00:31:09,920 --> 00:31:12,400 Speaker 1: difficult weeks. So that goes to the weight watchers component 452 00:31:12,440 --> 00:31:16,680 Speaker 1: of this and embracing the journey and the long term goal. 453 00:31:18,280 --> 00:31:22,480 Speaker 1: Sound familiar, but you have to believe it. You have 454 00:31:22,560 --> 00:31:25,520 Speaker 1: to stop fighting it that it is a journey and 455 00:31:25,560 --> 00:31:28,640 Speaker 1: it takes a little while, but you can do it. 456 00:31:30,280 --> 00:31:32,680 Speaker 1: And the one thing I want to add to this 457 00:31:32,760 --> 00:31:37,840 Speaker 1: whole thing in my you know, many years and many 458 00:31:37,920 --> 00:31:43,680 Speaker 1: clients and many studies, is it gets easier because you 459 00:31:43,800 --> 00:31:46,720 Speaker 1: figure out what works for you, You figure out your behaviors. 460 00:31:47,520 --> 00:31:51,080 Speaker 1: Doesn't happen overnight, doesn't happen in a month, doesn't happen 461 00:31:51,080 --> 00:31:54,840 Speaker 1: in twelve weeks. It's a bunch of small changes over time, 462 00:31:55,520 --> 00:31:59,600 Speaker 1: all right. And within that perseverance topic I pulled this 463 00:31:59,720 --> 00:32:03,360 Speaker 1: out is so powerful and important as well. When faced 464 00:32:03,400 --> 00:32:06,960 Speaker 1: with inevitable setbacks, weight loss maintainers recommend restarting a new 465 00:32:07,240 --> 00:32:11,280 Speaker 1: the next day or as soon as possible. And this 466 00:32:11,560 --> 00:32:16,000 Speaker 1: is that podcast I did a while back about throwing 467 00:32:16,040 --> 00:32:19,960 Speaker 1: the whole day away. We're throwing a week away, but 468 00:32:20,080 --> 00:32:22,920 Speaker 1: usually it's at least a day. You wake up, you 469 00:32:23,000 --> 00:32:27,000 Speaker 1: have bad breakfast, and you go the day shot, and 470 00:32:27,040 --> 00:32:28,200 Speaker 1: so you just throw the whole day way and you 471 00:32:28,240 --> 00:32:32,520 Speaker 1: eat whatever you want. What these people are referring to 472 00:32:32,840 --> 00:32:37,120 Speaker 1: is one of the most important aspects of long term 473 00:32:37,160 --> 00:32:44,240 Speaker 1: success is restarting right away or as soon as possible 474 00:32:44,560 --> 00:32:46,360 Speaker 1: the next day. I would argue most of these people 475 00:32:46,400 --> 00:32:49,560 Speaker 1: don't restart the next day. But even if you do, 476 00:32:51,800 --> 00:32:54,840 Speaker 1: you restore. There is no perfect and that's what you learn. 477 00:32:55,640 --> 00:32:57,880 Speaker 1: You don't beat yourself up and you don't feel guilty. 478 00:32:58,240 --> 00:33:01,280 Speaker 1: You get right back on because not one of those 479 00:33:01,280 --> 00:33:05,000 Speaker 1: fitness people you see on social media is even remotely 480 00:33:05,000 --> 00:33:06,920 Speaker 1: close to perfect. And as I said, you can be 481 00:33:07,000 --> 00:33:11,280 Speaker 1: really skinny and really unhappy and really unhealthy. All right. Finally, 482 00:33:11,400 --> 00:33:15,840 Speaker 1: tracking and lifestyle, this is that common theme you hear 483 00:33:15,920 --> 00:33:20,280 Speaker 1: in all of these weight loss registry studies and research 484 00:33:21,160 --> 00:33:24,719 Speaker 1: as weight loss maintainers described tracking food intake as an 485 00:33:24,840 --> 00:33:28,600 Speaker 1: essential skill within a healthy lifestyle. So it's just knowing 486 00:33:28,640 --> 00:33:33,760 Speaker 1: what you're taking in. It's learning about calories, the number 487 00:33:33,960 --> 00:33:41,719 Speaker 1: you need, the number in the foods you consume, and 488 00:33:41,920 --> 00:33:44,840 Speaker 1: whatever that tracking is for you. For some people, it's 489 00:33:45,400 --> 00:33:48,320 Speaker 1: for a certain amount of time. Generally for these people 490 00:33:48,400 --> 00:33:52,320 Speaker 1: is they still track, but not as frequently or not 491 00:33:52,520 --> 00:33:57,280 Speaker 1: as specifically, but they track. They're on top of things 492 00:33:57,400 --> 00:33:59,800 Speaker 1: and they don't ever let it get too far out 493 00:33:59,800 --> 00:34:01,800 Speaker 1: of what you're gonna have. The fluctuations you're gonna see 494 00:34:01,800 --> 00:34:04,000 Speaker 1: a pound or two or three with water and things 495 00:34:04,040 --> 00:34:06,760 Speaker 1: like that, as I talk about. But you need to track, 496 00:34:06,840 --> 00:34:10,040 Speaker 1: you need to be accountable in some way, and that 497 00:34:10,160 --> 00:34:13,040 Speaker 1: is different for different people. Some people weigh every day, 498 00:34:13,239 --> 00:34:18,400 Speaker 1: some people weigh once a week, some people count macros. 499 00:34:18,440 --> 00:34:25,040 Speaker 1: But one thing that is across the board common with 500 00:34:25,320 --> 00:34:28,480 Speaker 1: most of these people is they eat the same foods 501 00:34:28,760 --> 00:34:31,200 Speaker 1: and that way they know they're controlling. They don't have 502 00:34:31,239 --> 00:34:35,000 Speaker 1: that much variation in worrying about how many cowies are 503 00:34:35,000 --> 00:34:37,440 Speaker 1: in something because they know they have that same breakfast. 504 00:34:37,480 --> 00:34:39,320 Speaker 1: They go, Okay, that breakfast is being in fifty colies. 505 00:34:39,320 --> 00:34:41,360 Speaker 1: I know that because I have it frequently. Where that 506 00:34:41,440 --> 00:34:46,080 Speaker 1: launch is cos I know that because I've researched it 507 00:34:46,200 --> 00:34:49,400 Speaker 1: and I eat it frequently. Okay, But tracking in lifestyle. 508 00:34:49,440 --> 00:34:53,280 Speaker 1: So those are the two takeaways. Perseverance, grit that builds 509 00:34:53,320 --> 00:34:55,600 Speaker 1: up over time. And that's why I will continue to 510 00:34:55,640 --> 00:34:58,440 Speaker 1: talk about the psychological aspect of all this. It is 511 00:34:58,480 --> 00:35:02,120 Speaker 1: so important and why those bad programs and bad people 512 00:35:02,400 --> 00:35:07,400 Speaker 1: and bad products erode yourself efficacy, your confidence, and they 513 00:35:07,440 --> 00:35:10,359 Speaker 1: strip you of your ability to persevere because you think 514 00:35:10,400 --> 00:35:16,720 Speaker 1: you can't when you can. All right. Finally, future weight 515 00:35:17,160 --> 00:35:20,880 Speaker 1: maintenance research according to this paper, and I think that 516 00:35:20,920 --> 00:35:24,480 Speaker 1: these are great points. Four quick points should focus on 517 00:35:24,560 --> 00:35:27,920 Speaker 1: these things. So these are the takeaways again from this research. 518 00:35:28,200 --> 00:35:30,719 Speaker 1: There's gonna be a journey with highs and lows. You 519 00:35:30,719 --> 00:35:33,880 Speaker 1: have to persevere in the face of setbacks. You gotta 520 00:35:34,040 --> 00:35:37,319 Speaker 1: have some kind of sustained tracking that that works for you. 521 00:35:38,520 --> 00:35:41,960 Speaker 1: And this is my favorite personally, and I underlined it 522 00:35:42,719 --> 00:35:47,720 Speaker 1: because of that making changes in medical status more salient 523 00:35:47,840 --> 00:35:51,080 Speaker 1: during the weight maintenance journey. In other words, those non 524 00:35:51,160 --> 00:35:54,719 Speaker 1: scale victories that your blood pressure went down, that your 525 00:35:54,800 --> 00:35:58,360 Speaker 1: heart rate resting heart rate maybe goes down, that those 526 00:35:58,400 --> 00:36:03,840 Speaker 1: markers that are elevated, the medications you're on, that those 527 00:36:03,880 --> 00:36:07,480 Speaker 1: things start to improve. That is everything, and it's not 528 00:36:07,520 --> 00:36:12,000 Speaker 1: talked about enough. All right, Once again, major limitation in 529 00:36:12,040 --> 00:36:16,400 Speaker 1: the study predominantly white, female, married, educated, and you know, 530 00:36:16,440 --> 00:36:19,520 Speaker 1: at least mid level income, so you can't extrapolate this 531 00:36:19,560 --> 00:36:22,759 Speaker 1: out to everyone. But the points are pretty universal for 532 00:36:22,760 --> 00:36:24,759 Speaker 1: the most part. And when we leave you with a 533 00:36:24,920 --> 00:36:29,720 Speaker 1: final quote from one of the six thousand plus weight 534 00:36:30,000 --> 00:36:33,600 Speaker 1: loss maintainer, they wrote in that final section where they 535 00:36:33,600 --> 00:36:36,920 Speaker 1: could write whatever they wanted to everyone's journey is a 536 00:36:37,000 --> 00:36:42,560 Speaker 1: unique education into learning about oneself and what works for 537 00:36:42,680 --> 00:36:48,200 Speaker 1: your lifestyle. Self discovery takes a while, so don't give up. 538 00:36:49,960 --> 00:36:53,920 Speaker 1: Could not have written something better to end this. And 539 00:36:54,000 --> 00:36:57,480 Speaker 1: this encapsulates everything I talked about here in fitness disrupted. 540 00:36:58,239 --> 00:37:01,600 Speaker 1: Unique education into learning about yourself and what works for 541 00:37:01,680 --> 00:37:05,680 Speaker 1: your lifestyle. Still based in science, but you're gonna figure 542 00:37:05,719 --> 00:37:10,280 Speaker 1: out your plan and the self discovery takes a while. 543 00:37:10,480 --> 00:37:16,080 Speaker 1: There is no failure. You learn from road blocks, I 544 00:37:16,120 --> 00:37:20,760 Speaker 1: don't even want to call them mistakes. You learn from 545 00:37:20,880 --> 00:37:25,480 Speaker 1: your journey and you have to you have to go, 546 00:37:26,000 --> 00:37:29,200 Speaker 1: oh my gosh, there's nine type types of cardio. On 547 00:37:29,280 --> 00:37:31,879 Speaker 1: the tenth try you go, oh my gosh, it's it's 548 00:37:31,960 --> 00:37:36,799 Speaker 1: you know, what was the new thing? U s, I'm 549 00:37:36,800 --> 00:37:40,760 Speaker 1: losing my mind now. It was a drumming class Pound. 550 00:37:40,880 --> 00:37:43,120 Speaker 1: That's what I was looking for. I have a friend 551 00:37:43,160 --> 00:37:47,239 Speaker 1: who loves Pound. It's a drumming workout group, fitness exercise. 552 00:37:48,120 --> 00:37:51,040 Speaker 1: She took many classes before she found this one that 553 00:37:51,120 --> 00:37:54,040 Speaker 1: she loves. Still does other things. But my point is 554 00:37:54,080 --> 00:37:57,120 Speaker 1: that that's your self discovery. Finding the cardio you like, 555 00:37:57,440 --> 00:37:59,800 Speaker 1: finding the strength training you like, finding the foods you 556 00:38:00,480 --> 00:38:06,719 Speaker 1: and not giving up. What a great study, all right? 557 00:38:07,000 --> 00:38:09,160 Speaker 1: If you want to reach out Tom h Fit, Instagram 558 00:38:09,280 --> 00:38:11,719 Speaker 1: and Twitter, tom h Fit direct message me. So many 559 00:38:11,760 --> 00:38:14,400 Speaker 1: of you doing so and I love it. Questions and comments, 560 00:38:14,400 --> 00:38:16,480 Speaker 1: you can go to Fitness Disrupted dot com. Email me 561 00:38:16,480 --> 00:38:19,359 Speaker 1: through the site as well. Please subscribe, follow whatever way 562 00:38:19,400 --> 00:38:23,560 Speaker 1: you can follow. This show greatly appreciated as well. My 563 00:38:23,600 --> 00:38:27,840 Speaker 1: newest book is The Micro Workout Plan failable wherever books 564 00:38:27,840 --> 00:38:32,240 Speaker 1: are sold, and I get excited for every single podcast 565 00:38:32,320 --> 00:38:34,399 Speaker 1: to bring you more information to help you live your 566 00:38:34,400 --> 00:38:38,480 Speaker 1: best life. And that's what it's all about. All right, 567 00:38:38,760 --> 00:38:43,040 Speaker 1: Thank you for listening. I'm Tom Holland. This is Fitness Disrupted. 568 00:38:43,400 --> 00:38:50,200 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 569 00:38:50,400 --> 00:38:53,919 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 570 00:38:53,960 --> 00:38:57,239 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 571 00:38:57,360 --> 00:39:00,400 Speaker 1: listen to your favorite shows.