Speaker 1: So I've been doing a little social experiment this week.
Speaker 1: In conversations that I've been having with people. It might
Speaker 1: be my work colleagues in the office during the week,
Speaker 1: or close friends and family, or just making small talk
Speaker 1: with members at the gym, or whatever it is. I've
Speaker 1: been taking note just for this week of how often
Speaker 1: those conversations revolve around food. I haven't actually done the math,
Speaker 1: but I would say it's been about seventy percent of
Speaker 1: the conversations. If you speak to that person for long enough,
Speaker 1: you know, four or five minutes, you end up talking
Speaker 1: about food. It might have been the restaurant that they
Speaker 1: tried on the weekend. It might be the lunch they're
Speaker 1: looking forward to having with a friend. It might be
Speaker 1: the challenges they're having with a fussy eatter, who's their child. Whatever,
Speaker 1: It doesn't really matter, but it is undeniable that for
Speaker 1: so many of us, food is an absolutely integral part
Speaker 1: of our lives. Our lives almost revolve around it.
Speaker 2: Now.
Speaker 1: I'm married to a very passionate Macedonian woman who loves
Speaker 1: her food like no one I've really met before, and
Speaker 1: I love that she does, because she celebrates food and
Speaker 1: she has such a healthy relationship with her whole family
Speaker 1: do It's almost like the association with happy and family
Speaker 1: and food all go together for Snares. So that then
Speaker 1: made me think about how important a positive relationship with
Speaker 1: food is. But the flip side to that is, and
Speaker 1: this is where many people also struggle, that if you
Speaker 1: don't have a positive relationship with food, if it is
Speaker 1: a trigger for you for negative feelings and negative emotions
Speaker 1: or negative behaviors, how much you're missing out on and
Speaker 1: how much that must be impacting your happiness and your
Speaker 1: enjoyment around socializing and friendships and your overall health. So
Speaker 1: rather than me talk about this subject matter, I have
Speaker 1: a wonderful nutritionist who's an expert in relationships with food
Speaker 1: coming on wood Life to join us today, and then
Speaker 1: we're going to unpack this little question around plateaus.
Speaker 3: I feel like I'm starting to plateau in both my
Speaker 3: weight and fitness. How do I know if I'm plateauing
Speaker 3: and need to shake up my routine or is this
Speaker 3: just my body and it isn't changing as much anymore
Speaker 3: because this is just how it's supposed to be naturally.
Speaker 1: This is the wood Life. I'm Sam Wood. Thanks for
Speaker 1: joining us. Let's get into it. Our guest today on
Speaker 1: the Wood Life is a dietitian and nutritionist. Got into
Speaker 1: nutrition because she was continually frustrated by how it was
Speaker 1: being taught and how it was being positioned, and she
Speaker 1: wanted to be taught differently, and of course something that
Speaker 1: we love here in the Wood Life. Make it simple.
Speaker 1: Marika Day, Welcome and thank you so much for joining us.
Speaker 2: Thank you so much for having me. I'm so excited
Speaker 2: to be here.
Speaker 1: So I've followed you for a while. I love your stuff,
Speaker 1: most importantly your philosophy around things. I think you've got
Speaker 1: a really balanced approach. I know you got into this
Speaker 1: space because of the frustrations that you're experiencing within the industry.
Speaker 1: Can you kind of shed a bit of light into
Speaker 1: how you got into it and what those specific frustrations were.
Speaker 2: Yeah, sure, so I think the thing to begin with it,
Speaker 2: I got into nutrition because I didn't know what else
Speaker 2: to do.
Speaker 1: With my career in life, join the club.
Speaker 2: I was diagnosed with Celiac disease and just found it interesting.
Speaker 2: I guess that you know the way that you eat
Speaker 2: can affect your health and well being so much so
Speaker 2: that was how I initially got into nutrition. But then
Speaker 2: once I actually had done my study and had become
Speaker 2: a qualified dietitian and nutritionist and started working in private
Speaker 2: practice seeing clients one on one. One of the things
Speaker 2: that really killed me is that so many women in
Speaker 2: particular were coming to me saying that they'd spent so
Speaker 2: much of their energy, so much of their life focusing
Speaker 2: on dieting, and that they really still hadn't had the
Speaker 2: opportunity to enjoy life because they had hated their body
Speaker 2: their entire life. And on the flip side, I was
Speaker 2: getting these young girls coming in saying, well, I want
Speaker 2: to look like this social media influencer. Can you give
Speaker 2: me a diet to look like her? And so I
Speaker 2: was just seeing the spectrum of like from the beginning
Speaker 2: to the end of this lifespan of dieting for women,
Speaker 2: and I was like, there's got to be another way.
Speaker 2: I'm not buying into this.
Speaker 1: So what did you do about it? Let's go straight there.
Speaker 1: What do you think the I guess the shake up
Speaker 1: process or the redirection process needs to be for these people.
Speaker 2: Yeah, so I think for most of them, it is
Speaker 2: moving away from focusing on your shape, your size, and
Speaker 2: your weight and moving towards focusing on your health, your wellbeing,
Speaker 2: whether that be physically healthy, mentally healthy, nutritionally healthy. There's
Speaker 2: so many different markets of health that we can look
Speaker 2: at and having that emphasis on that total well being,
Speaker 2: not just doing what we can at all costs to
Speaker 2: look a certain way, and in the process also rebuilding
Speaker 2: people's relationship with food, because after years of dieting, a
Speaker 2: lot of people do get this really black or white
Speaker 2: thinking when it comes to food, like I can't have that,
Speaker 2: I can only eat that, and so just repairing that
Speaker 2: relationship there.
Speaker 1: So let's talk about that because I think we talk
Speaker 1: on this show a lot about relationships. Relationship with yourself
Speaker 1: often is something that comes up, but relationship with food.
Speaker 1: I mean people people think, what are you talking about?
Speaker 1: You know, I'm dating a banana, you know, What's what
Speaker 1: the hell's going on? What's this relationship with food? Are
Speaker 1: you talking purely about my relationship with food? Is food
Speaker 1: is the enemy? Or I need to restrict or remove
Speaker 1: or replace rather than embrace and actually have a positive
Speaker 1: relationship with food and look at all the positives that
Speaker 1: food brings to us.
Speaker 2: Yeahsolute, I think that's one aspect of it. So thinking
Speaker 2: about what nutrition and what food does provide for us,
Speaker 2: so from everything from like pleasure to joy to the
Speaker 2: nutrients that it gives us, but also thinking about all
Speaker 2: of the different contexts in which we consume food. So
Speaker 2: for example, particularly you know, actually I was going to
Speaker 2: particularly here in Australia, I think many cultures they use
Speaker 2: food as a way to celebrate, as a way to connect,
Speaker 2: as a way to you know, like you someone's birthday,
Speaker 2: you usually have them over for dinner and drinks and whatnot.
Speaker 2: So there is a really social and cultural sort of
Speaker 2: thing around food that I think also plays into your
Speaker 2: relationship with food. And again this is something that I
Speaker 2: think a lot of people don't really think about when
Speaker 2: it comes to their health and well being, is how
Speaker 2: our social connections and our environment influence our health and
Speaker 2: well being. And considering that in our relationship with food
Speaker 2: means that we can actually engage socially in life whilst
Speaker 2: still being healthy. So it's not just about you know,
Speaker 2: declining the offers to go out to friends places for
Speaker 2: dinners and whatnot because you're trying to be healthy. It's
Speaker 2: actually accepting and embracing that that can actually be part
Speaker 2: of your health and well being.
Speaker 1: It's so true. And I've seen that in the in
Speaker 1: the fitness industry, in the gym industry for so long.
Speaker 1: You know, people are so all or nothing that they're
Speaker 1: you know, they're in and they're really in, and that
Speaker 1: means they an't socialize with a single person for six
Speaker 1: months while they become a complete hermit, while they're trying
Speaker 1: to get a six pack, and they're they're loving what
Speaker 1: they're at that particular point in time, what they're seeing
Speaker 1: in the mirror, but deep down they're miserable and lonely,
Speaker 1: or they're the other way. And to say to someone,
Speaker 1: is this how you want to live for the rest
Speaker 1: of your life? Is this really what you think is
Speaker 1: what sustainable, enjoyable you know health looks like. Of course
Speaker 1: they don't when when you bring it up like that,
Speaker 1: but it is a real problem. So when someone comes
Speaker 1: to you, and I totally understand there's a myriad of
Speaker 1: different reasons that someone may have a less an ideal
Speaker 1: relationship with food, what advice, What steps do you take
Speaker 1: someone through to begin to improve that relationship with food.
Speaker 2: Yeah, So I think one of the first things that
Speaker 2: I get people to focus on is actually making sure
Speaker 2: that they're eating enough food. Women in particular have been
Speaker 2: trained our entire lives to reduce calories, reduce calories, reduce
Speaker 2: calories at all costs, And one thing I find is
Speaker 2: that people try and do that far too much, and
Speaker 2: they end up under eating and therefore then binging or
Speaker 2: you know, eating later in the evening because they're so hungry.
Speaker 2: So one of the first steps I find to helping
Speaker 2: people improve their relationship with food and you know, stop
Speaker 2: binge eating and stop that emotional eating that feels really
Speaker 2: hard to control, is to make sure that you know,
Speaker 2: you're having a breakfast, lunch, and dinner that are actually
Speaker 2: adequate in terms of calories and have balanced nutrition in there.
Speaker 2: So there's fats, there's proteins, as carbs, they're not restricting
Speaker 2: those primary main meals that are actually going to provide
Speaker 2: them with the fuel that they need to be able
Speaker 2: to make good decisions.
Speaker 1: So, just on the marika, what is your take on
Speaker 1: counting calories?
Speaker 2: Yeah, so I don't have strong opinions on it. I
Speaker 2: would say that it works really well for some people.
Speaker 2: For my audience and the people in my community, it's
Speaker 2: quite triggering and quite damaging and leads them into a
Speaker 2: quite restrictive mindset, but I'm well aware that it does
Speaker 2: it's helpful for some people.
Speaker 1: I tend to share your opinion. To be honest, I
Speaker 1: think it'd being a good education process for some people
Speaker 1: because we don't quite understand the calorie a value that
Speaker 1: particular foods have or don't have. But when you're thinking
Speaker 1: of food as a number rather than the nutritional value
Speaker 1: that it's bringing, then that's not where you want to be.
Speaker 2: Yeah, definitely. So one of the other strategies that I
Speaker 2: have with this is coming at it from more a
Speaker 2: psychological perspective, and I think this is really important when
Speaker 2: our food and our psychology and the way that we
Speaker 2: eat are so entwined, particularly when it comes to a
Speaker 2: bad relationship with food. So one of the things that
Speaker 2: I always encourage people to do is to think about
Speaker 2: your coping strategies and what are your sources of joy
Speaker 2: and pleasure in your life. Because for some people who
Speaker 2: are incredibly time poor, who've got four kids running around,
Speaker 2: don't have time for anything else, food is their.
Speaker 1: Chocolate is the.
Speaker 2: Source of joy.
Speaker 1: I know, I too, sneezees kitkats away from here right now?
Speaker 1: How do it? That might be a relationship venda right there.
Speaker 2: It's okay to, like you said, it's okay to use
Speaker 2: a KitKat as a source of joy, but it becomes
Speaker 2: a problem when it's your only source of joy. So
Speaker 2: when you have got no other coping strategies for stress,
Speaker 2: or you've got no other coping strategies for certain emotions
Speaker 2: that you might feel, turning to food all of the
Speaker 2: time as your automatic coping mechanism can impede your relationship
Speaker 2: with food, and it can, I guess, lead to you
Speaker 2: not living in the alignment with your values. So that's
Speaker 2: sort of the way that I approach nutrition is when
Speaker 2: you feel like it's overstepping the boundary where you're not
Speaker 2: living a life in alignment with your values, then it's
Speaker 2: probably time to start to identify. Okay, what are some
Speaker 2: other coping strategies that I could use here? Or where
Speaker 2: else can I go to for joy? If chocolate is
Speaker 2: the only thing that I get joy out of, how
Speaker 2: can I find joy in other areas of my life?
Speaker 1: I love that I see it often with you know,
Speaker 1: the relationship with food and then the relationship with exercise.
Speaker 1: You know, I'm always sort of saying it X So
Speaker 1: I shouldn't be a punishment. You know, it should be
Speaker 1: a celebration of what your body can do, not you know,
Speaker 1: sending yourself out for ten kilometer runs because you're feeling
Speaker 1: so guilty about you know, how you've not treated your
Speaker 1: body the right way, and you know there's got to
Speaker 1: be a balance there. There's very similar sort of psychology
Speaker 1: around I think the thinking around that with exercises as
Speaker 1: there is with eating.
Speaker 2: Yeah, definitely. I think we've been taught that it needs
Speaker 2: to be a punishment and that if we're not hating it,
Speaker 2: that it's not working, whereas it's the complete opposite. Like
Speaker 2: if you find exercise and movement that you enjoy and
Speaker 2: that you love, that's far better for you in terms
Speaker 2: of your health and wellbeing and your consistency and ability
Speaker 2: to stick to that that it is if you hate it.
Speaker 2: And the same goes for diet.
Speaker 1: Yeah. I mean, even in the simplest term, I exercise
Speaker 1: in the morning is a proactive way to have a
Speaker 1: good day. I don't exercise at night to punish myself
Speaker 1: because I feel like I've overeaten, or you haven't moved enough,
Speaker 1: or whatever it might or whatever it might be, it's
Speaker 1: definitely a proactive approach. All right, So you've spoken it,
Speaker 1: You've mentioned a couple of times. I've just sort of
Speaker 1: picked up on it. You've sort of said coping mechanisms.
Speaker 1: You say that food is often one of these ways
Speaker 1: that we one of these go to. Is what other?
Speaker 1: In a more general term or in more general terms, Amrika,
Speaker 1: do you advise people to do or is it just
Speaker 1: such a personal choice based on the individual.
Speaker 2: Yeah, it is a really personal choice. And I mean
Speaker 2: there's so many things that you could do that bring
Speaker 2: you pleasure and enjoy or help relief stress or help
Speaker 2: you know when you're feeling down. I like to get
Speaker 2: people to think about like hobbies. What sort of hobbies
Speaker 2: are you engaging in? And this is a really surprising
Speaker 2: one because most people who are above the age of
Speaker 2: about twenty five don't have any hobbies, are particularly females.
Speaker 1: You know, it's funny you play sport or you have
Speaker 1: sort of hobbies around your school friends, and then I
Speaker 1: don't know, you lose your way a little bit. I
Speaker 1: wanted to ask you. I just wanted to change check
Speaker 1: a little bit because you, like me, social media is
Speaker 1: a big part of your life because it's a big
Speaker 1: part of your job and the way you connect to people,
Speaker 1: the way you can create content, the way you can
Speaker 1: absorb content. I write articles for few different publications, and
Speaker 1: one of the publications asked me yesterday to write an
Speaker 1: article about all these food videos that are popping up
Speaker 1: on TikTok and did I think they are actually helping
Speaker 1: people eat better or perhaps confusing people more? And I
Speaker 1: thought was, well, look, I think a TikTok video, if
Speaker 1: it encourages to get back in the kitchen and cook
Speaker 1: more and have fun and try new recipes and cook
Speaker 1: for your kids, can be a great thing. But you've
Speaker 1: also got to think, well, where's this recipe coming from,
Speaker 1: and what's the credibility of this person that's posting this
Speaker 1: and has it been designed to show me that it's
Speaker 1: healthy or is it purely a treat and it's for fun?
Speaker 1: You know, it really is our We need that responsibility
Speaker 1: for ourselves to how we excuse the pun consume all
Speaker 1: of this information. But I was just wondering, what's your take,
Speaker 1: and TikTok's just one example, it's probably the most current example.
Speaker 2: I think it's who you follow. I don't think it
Speaker 2: actually matters the platform, because I've definitely seen a lot
Speaker 2: of damaging stuff on Pinterest as well. Ads that come
Speaker 2: up there are a very shame driven around weight and
Speaker 2: shape and size and detoxes and everything. So I don't
Speaker 2: necessarily think it's the platform itself that creates the problem.
Speaker 2: It's the people that you are engaging with on the platform.
Speaker 2: And I think this is where there probably is the
Speaker 2: difference between the platforms, because, like you said, with Pinterest,
Speaker 2: you kind of have to search for what you're looking for,
Speaker 2: whereas TikTok, you watch one video and then all of
Speaker 2: a sudden you're in an algorithm feed that will produce
Speaker 2: ten more of them, so you don't get to really choose.
Speaker 2: And I guess the danger with that is if you
Speaker 2: somehow land upon a video that is really unhealthy, whether
Speaker 2: it be promoting disordered eating, or you know, is being
Speaker 2: really shameful about weight, shape and size, or is just
Speaker 2: providing really incorrect information about health and nutrition, then if
Speaker 2: you watch that video, you're going to be continued to
Speaker 2: be shown videos that are similar to that. So that's
Speaker 2: where I guess TikTok, I think you need to be
Speaker 2: really careful of what you're watching on there. And if
Speaker 2: something that comes up that doesn't really align with again
Speaker 2: your values and how you see health and how you
Speaker 2: see nutrition, then get past as quick as you can.
Speaker 1: The thing I worry I couldn't agree with you more
Speaker 1: in principle. But the thing I worry about is a
Speaker 1: TikTok audience I'm sure is more likely a younger audience.
Speaker 1: And I mean if I asked my sixteen year old
Speaker 1: seventeen year old EV, if I said to her, when Ev,
Speaker 1: you're scrolling through TikTok, just be aware of is the
Speaker 1: information that you're consuming aligned with your values? I would
Speaker 1: get the visi roll of all freaking times. She'd alone
Speaker 1: go away, like what you want about? So, but your
Speaker 1: advice is really sound, But that's really hard advice for
Speaker 1: a seventeen year old to get context around or take
Speaker 1: on board. So, in more general terms, what is your
Speaker 1: advice to people on using social media for building community
Speaker 1: and absorbing recipes and improving their relationship with food rather
Speaker 1: than the alternative?
Speaker 2: Yeah? So, I think there's sort of two parts to
Speaker 2: social media when it comes to how we can improve it,
Speaker 2: and one is our personal responsibility. Like you mentioned earlier
Speaker 2: to I guess curate our own feed and to select
Speaker 2: the people who are following and make sure that we
Speaker 2: are following people who are expressing a like a healthy
Speaker 2: relationship with food, or who aren't body shaming, or who
Speaker 2: aren't even driving you into a place of comparison. So
Speaker 2: I always say to people that you know, there might
Speaker 2: be people out there who mean really well, Like someone
Speaker 2: might follow me and you know I am all about
Speaker 2: health and balance and well being, yet when they watch
Speaker 2: my stuff they get really triggered by it. Unfollow me
Speaker 2: if that's the case, Like, unfollow the people who are
Speaker 2: triggering that comparison within you, and create your own feed
Speaker 2: that feels really good for you, so that when you
Speaker 2: go on that platform and you spend five ten minutes,
Speaker 2: hours whatever it ends up being, that you actually feel
Speaker 2: good when you come off it. The other side of that,
Speaker 2: I think there is a responsibility from companies as well
Speaker 2: to take responsibility, like if you are in their health
Speaker 2: and nutrition or wellbeing space, is to sort of promote
Speaker 2: a healthy message around nutrition and health rather than driving
Speaker 2: like a weight loss approach in terms of sacrifice everything
Speaker 2: in order to look a certain way. I think that
Speaker 2: we do really need some more accountability when it comes
Speaker 2: to that sort of thing as well.
Speaker 1: I'm glad you said that. I mean, through twenty eight
Speaker 1: and through my own channels, I do promote products. So
Speaker 1: I'm happy to you know somehow this is not going
Speaker 1: on SAND promotes products. I do, absolutely I do, but
Speaker 1: I would promote maybe five percent of the products that
Speaker 1: come across my desk. It's and you know, if it's
Speaker 1: a food product, it goes to our nutrition team, it
Speaker 1: gets the tick of approval, and ninety five percent of
Speaker 1: the time it doesn't. And yeah, I share a lot
Speaker 1: of your beliefs around social media. I mean the fact
Speaker 1: that you're even comfortable saying if I am triggering you,
Speaker 1: not that is my intention to unfollow me. It's a
Speaker 1: really good point because you know, we can't control everybody's
Speaker 1: reaction to everything that we put out there. Sometimes you
Speaker 1: could be putting a great educational workout out there, but
Speaker 1: you're in your activewear and someone might be saying, oh,
Speaker 1: I want to be just like Marica or whatever it is,
Speaker 1: and it may not have the positive impact that you're
Speaker 1: trying for it to have on everybody that watches it. Definitely,
Speaker 1: I just wanted to finish with one final question for you. Marika,
Speaker 1: because this has been really interesting, and I know you
Speaker 1: don't do a lot of this these days, but you're
Speaker 1: sitting there, You're in your clinical position or your consultation position,
Speaker 1: and someone's coming in to see you for professional help.
Speaker 1: So people perhaps don't have to get the professional help.
Speaker 1: What is some of the best advice in absolutely any
Speaker 1: facet of nutrition that you think people should hear that
Speaker 1: is going to help them before they get to perhaps
Speaker 1: that stage where they feel like they need that professional
Speaker 1: one on one help.
Speaker 2: I don't think that there is anything that someone needs
Speaker 2: to know before reaching professional help. So if somebody is
Speaker 2: out there thinking, oh I might need professional help, you
Speaker 2: don't need to know anything before reaching out for support.
Speaker 2: So please reach out for support from your networks and
Speaker 2: a doctor and everything if you need to. What I
Speaker 2: would say to people in general so that they can
Speaker 2: sort of try the best to prevent getting to that
Speaker 2: point is I think that we should all know that
Speaker 2: the way that we look doesn't define our worth, and
Speaker 2: that we can choose to focus on our health and
Speaker 2: well being and you know, living a really healthy and
Speaker 2: balanced life without having to focus so intensely on our
Speaker 2: shape and our weight, and in doing so we are
Speaker 2: likely to find more confidence, we are actually likely to
Speaker 2: be more healthy and actually get more satisfaction and enjoy
Speaker 2: from life as well.
Speaker 1: That is absolutely beautifully said, a great way to finish, Marika.
Speaker 1: Thank you so much for joining us, and hopefully we
Speaker 1: can speak again soon. Thank you so much, Sam, what
Speaker 1: a great little chat with Marika day. He has a
Speaker 1: very very well rounded, thoughtful approach to everything I think
Speaker 1: that she does, and someone that I've followed for long time,
Speaker 1: as I said, and we'll continue to follow for a
Speaker 1: long long time. We're moving on now from Marika to
Speaker 1: a little question about plateauing. So we talk a lot
Speaker 1: in this show about setting good habits, eating well, sleeping well,
Speaker 1: moving more. But it's only natural that there's going to
Speaker 1: come a time at some stage we've perfected all these
Speaker 1: great new habits, but we're not seeing a change, or
Speaker 1: we're not seeing a change at the same rate that
Speaker 1: we once were. We call this the p word plateauing,
Speaker 1: and it's very common. So we've got a question that's
Speaker 1: come through the Woodlife in box and it's a great
Speaker 1: question around plateauing. Here it is from Lee.
Speaker 3: Hey, Sam, I feel like I'm starting to plateau in
Speaker 3: both my weight and fitness. How do I know if
Speaker 3: I'm plateauing and need to shake up my routine or
Speaker 3: is this just my body and it isn't changing as
Speaker 3: much anymore because this is just how it's supposed to
Speaker 3: be naturally.
Speaker 1: Thanks Lee, what a great question. And you know why
Speaker 1: it's such a great question, because I reckon you are
Speaker 1: the spokesperson for hundreds of thousands of people out there
Speaker 1: thinking the exact same thing. I totally understand what you
Speaker 1: are asking. You're never going to get the same weight
Speaker 1: loss or fitness results, or get them at the same
Speaker 1: speed as when you are very very overweight or very
Speaker 1: very unfit. There's obviously a lot more weight to lose.
Speaker 1: Or if your fitness is starting from ground zero, you
Speaker 1: can go from a zero to a five much easier
Speaker 1: than you can go from a five to a ten.
Speaker 1: There is absolutely an element of truth to that. But
Speaker 1: and this is a big butt, and a really important butt.
Speaker 1: I like big butts, no of them, Jack, I don't
Speaker 1: know why I said that, Sorry, Lee. In regards to
Speaker 1: whether or not you should accept a plateau, No, No,
Speaker 1: you shouldn't. And I think I think too many of us.
Speaker 1: And this is why I think it's such a wonderful question.
Speaker 1: I think too many of us accept plateaus as being
Speaker 1: normal without actually looking at what we're doing or what
Speaker 1: we're not doing. Probably is more to the point, if
Speaker 1: nothing changes, nothing changes, and our bodies are smart. If
Speaker 1: you are doing the same workout routine, or you are
Speaker 1: consuming the same amount of calories for an eight to
Speaker 1: twelve week period, it is completely natural and normal that
Speaker 1: the results you were getting at the start of that
Speaker 1: twelve weeks will not continue anywhere near the same rate.
Speaker 1: In fact, could level out completely by the end of
Speaker 1: that eight to twelve week period. So you need to
Speaker 1: shake things up, You need to make a change. We'll
Speaker 1: talk food first, because that's a bit simpler and a
Speaker 1: bit more mathematical. If you were one hundred kilos at
Speaker 1: the start of your weight loss journey and you are
Speaker 1: now eighty kilos consuming the same a met forget calories.
Speaker 1: Just consuming the same amount of food at eighty kilos
Speaker 1: is not going to reduce the weight at the same
Speaker 1: rate it did at one hundred kilos because you are
Speaker 1: a much smaller person. You are twenty percent smaller. So
Speaker 1: there needs to be a point where you start to
Speaker 1: make slight adjustments, nothing radical, slight adjustments to your portion sizes.
Speaker 1: In line with the fact that you're twenty percent smaller exercise,
Speaker 1: there's even more ways to shake it up. Change the
Speaker 1: type of exercise that you do. Change the time of exercise,
Speaker 1: and I don't mean the time of day. I mean
Speaker 1: the amount that you are doing. The ten minute run
Speaker 1: becomes the twenty minute run, the thirty minute workout becomes
Speaker 1: the forty five minute workout. Change the intensity of what
Speaker 1: you are doing. You are now fitter, You are now
Speaker 1: capable of more. If you are doing twenty reps with
Speaker 1: five kilos in week one, you should not be doing
Speaker 1: twenty reps with five kilos in week eight. You are
Speaker 1: a fitter, leaner, stronger version of the previous you. You
Speaker 1: need to change the stimuli to continue to get that adaptation.
Speaker 1: The last thing, and it's the most beautiful, easy, little
Speaker 1: icing on the cake on is Incidental activity is a
Speaker 1: great way to shift through plateaus. You work out routine
Speaker 1: might not change that much. You're eating routine or eating
Speaker 1: plan might not change that much, but you increase your
Speaker 1: step intake, or you increase the amount of incidental activity
Speaker 1: you're doing to complement those more structured, focused workouts and
Speaker 1: that can move the needle too. I hope that helped.
Speaker 1: So that's it for another episode of the wood Life.
Speaker 1: But before we disappear, I just wanted to say thank
Speaker 1: you to everybody. I'll put in a little request a
Speaker 1: couple of weeks ago to let me know where in
Speaker 1: your world you listen to the podcast, and so many
Speaker 1: of you have sent that through to our Instagram at
Speaker 1: the WOODLFE Podcast. A huge thank you to all of
Speaker 1: you for sending those in and please continue to do so.
Speaker 1: And if you're not following us at the Woodlife Podcast,
Speaker 1: give us a little follow and send us a message
Speaker 1: at absolutely any time. And in regards to chatting with
Speaker 1: Marika today, if there's someone that you know that would
Speaker 1: have benefited from the listening to that conversation, please please
Speaker 1: please share this episode with them. And I think if
Speaker 1: you can share those learnings that have really touched you
Speaker 1: or helped you in some way with someone else that
Speaker 1: you think they will help, that's what it's all about.
Speaker 1: Share the love. Have a great week, and you'll see
Speaker 1: me again on Monday for another motivational moment. See y'all,