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7 podcasts over 7 days with the ParrotPal 7 day free trial. An app that specialises in fat loss, and you can track food by just typing it out or voice noting into the app! Short daily podcasts to start your day.
Hello everyone, welcome to and this is the first day of your seven day free trial. It's also called our seven day fat loss masterclass. Name is Scott and I'm the creator of Parapal. I've been in the fitness industry for ten years, plus I founded a previous company before this, working with experts in nutrition, training, sleep, mental cycle, all sorts of stuff, and helped over 100,000 people through that program. So what PowerPal is in short, is everything I've learned, all the research coming together to create the most efficient, easiest and simplest weight loss method that gives you your life back.
Speaker 1:So the science is very clear. The first thing to notice in the app is that you have a protein and calorie target. And this can this includes your calorie deficit. So this means those targets you're gonna hit, if you hit them on average per week, you're gonna lose about a pound of fat a week.
Speaker 1:Right? And we don't accelerate this process because the research tells us if we try and do too much, so we try and lose too much fat or go into a calorie deficit that's too severe, you risk losing more muscle mass. You'll get agitated. It won't be sustainable, and it just won't be enjoyable because your calorie allowance will be too too low, and you won't be able enjoy the food you love.
Speaker 1:So you've got your targets. It's very simple. You hit your calorie target, your protein target, and your step target. And the beauty of it is you can say, for example, a lot of people will say, Scott, my calorie target seems so high. I'm not sure I'm gonna lose weight on this.
Speaker 1:And I'll say, listen, you might think it's too high when you compare it to your Monday intake, but what you're forgetting is your weekend intake. And most people eat a lot more calories than they think on the weekend. And there's research to back this as well. So on average, we underestimate the calories we consume by over 50%.
Speaker 1:So you think you'd eaten 1,005, you probably eaten 3,000. And this is especially true for weekends. So what it means is to hit your calorie target on average is you can eat less than your target if you want in the week, but then on the weekend, have more of an allowance. And then on average, all your calorie intake is around the goal, you're going to lose weight and you have a weekly check-in so at the end of each week the app will analyze your numbers on average and will make some tweaks to your targets if it's wrong so you don't even have to worry about that because the thing is the app will tweak your targets for you That's the beauty of this app. It's got everything you need in one place done simply.
Speaker 1:So that is a big concern. Some people are like, calories targeted too high? I say put it to the test. Your job over the next seven days is to become a scientist of your own life. You have to be objective.
Speaker 1:Go back into old patterns of diet culture, oh my calorie tag's too high, based on what? Show me the data. Prove it with objective data. Don't say it's too high because the PT told me this and weight watchers told me that and Slimming World said this and Slimming World said that and I've never lost weight eating those non calories because those are all logical fallacies. ?
Speaker 1:You're mistaken facts from fiction there. A lot of it is fiction. You you need to accept that what you think is correct and what you think you've been consuming is probably not what you you know, not not correct. Right? So then the next step is you've got your targets, Scott, I put it to the test, I'm gonna be the scientist, I'm gonna track my calories and my protein, I'm gonna hit my step target, and I say well, you no need to ideally weigh yourself every morning,
Speaker 1:So you wake up, go to the toilet, and weigh yourself. If you don't wanna do it every day, three times a week is fine. Once a week is but the thing is your weight will go up and down every single day. Why? Because your body is 60% water. The majority of your weight is water weight. So your water fluctuations, especially women, can go up and down every day. You can go two pounds up, three pounds down, four pounds up, one pound down. So that's why we take a weekly average over seven days.
Speaker 1:It's a more accurate reflection of your weight. Because you might weigh yourself today and weigh yourself in a week's time and you might get a high weigh in in a week because of the water retention based on your cycle and you might think I've made no progress this week. But actually if you weighed yourself in between, you might have been less and you might have had a lower average. So it's important that this journey we are collecting data, we are scientists for the week, we're going to give it the best shot we can, and we're going to focus on the simple things, the fundamentals that will matter. So you've got that now.
Speaker 1:The next question people ask is, Scott, where do I add my workouts? How do I know how many calories I should eat back? First thing is very flawed way of thinking, very flawed system, just eating back calories. Why? Because when it comes to calories burned over a week, we ask you on the questionnaire what your job is, which is one of the main factors.
Speaker 1:We get all your details and data. Ask you how many workouts you do on average per week, so we put you into a workout activity bracket and we put all of this together to give you your average total energy expenditure for the week, and then we work out your targets, Now, if you say to me, well, why can't I just add my workouts and I can, you know, eat back those calories? Here's the three three reasons why this is a fault that other apps do. The first one, the trackers we use massively under massively overestimate the calories burned.
Speaker 1:And in the research, 21 to 90% overestimation of calories burned from these trackers. Not good enough. The second thing is these trackers don't take into consideration something called energy compensation. What this means simply is that 70% of the calories you've burned in a workout is net burned over the rest of the day.
Speaker 1:So that means, say you you've burned 100 calories in a workout, that's not 100 calories extra you've burned throughout the day, it's only 70 calories extra. Why? Because the body down regulates the rest of the day, slows things down. It wants to conserve energy, so they don't take that into consideration. So you've got the first one where they overestimate, The second thing doesn't take into consideration energy compensation. so your watch might be saying, you burn 500 calories. The truth is, it might be two fifty calories, take into consideration energy compensation, and then it might be 200 calories. But what do these apps tell you? And this is the third problem. The apps will tell you, hey, you've burned 500 calories straight from your workout.
Speaker 1:You can eat 500 calories back. So now you eat 500 calories back, but the truth is you've only burned net 200. So you've put you've you've increased your calorie intake by 300 over what your target should be. So you've had three prong wrong thing there. Does that make sense?
Speaker 1:And when you look into your waking hours, most of you will be awake sixteen hours a day over seven days. So that's one hundred and twelve hours a week you're awake, the other hours you sleep in, right? Out of the one hundred and twelve hours you're awake, if you worked out five days a week, five hours, that's only about 3% of your waking hours, three to 4%. So what you do for the other 96% is way more important. And that's why when we ask you what your activity level is, like what type of job you have, if you're a desk worker, but then you change to becoming a construction worker, that's gonna have a huge impact on your calories burned over the week, way more than if someone said, Hey, I've gone from doing no workouts, but now I'm doing CrossFit four times a week.
Speaker 1:That's fine. You've added about three or 4% of your waking hours to doing some activity, but the other person who's gone from desk work to construction work has added thirty hours extra of movement a week, going from sitting down to actually moving, picking bricks up. That's way bigger, and it's incomparable to the workout. So when you do workouts, don't think about working out for calories. Work out for the performance benefits.
Speaker 1:Work out for enjoyment. Work out for community. Work out for your mental health. Because it doesn't play as a big role as you think when it comes to your fat loss. We have simplified everything for you,
Speaker 1:Hit your calories, hit your protein, alright? Hit your steps, check-in once a week, and get on with your life. Why do you want to get bogged down in more numbers? Why do you want to overanalyze everything? Why do you want add this and this this when you know you're not going to be able to do it sustainably?
Speaker 1:It doesn't make sense, guys. Come on, we need to grow up about these numbers. We need to grow up with this view of things. Let's track absolutely everything this and that. Someone's telling me this, someone's telling me that, I'll take a thousand tests a month and check all my bloods and gut microbiomes, I'm doing this and that.
Speaker 1:And at the end, you're confused and you're in the worst place. You're stressed out about everything now. You've got a really bad relationship with what a healthy lifestyle is. A healthy lifestyle is the fundamentals done over time. That's it.
Speaker 1:There's so much research on this. You walk up with 7,000 plus steps a day, between 7,000 to 9,000 steps a day, you have a decrease in all cause mortality, so all cause of dying. Cardiovascular disease goes down, and this is just getting up to seven to 9,000 steps a day. And we know that if you're overweight or obese, if you lose weight and you get into what we consider a healthy range, your health markers will improve massively. We know that.
Speaker 1:And we know that doing strength training twice a week or three times a week has extra benefits. But let's start with the fundamentals first. Let's start with the steps, let's start with the calories and protein. Let's start there, because those are the things, those are the big things. There's something called Pareto's principle, and it's one of the reasons Parapal is called Parapal.
Speaker 1:It's a mix of parrot, obviously, so you can speak, speaking to the phone, and it's a mix of Pareto's principle, which states 20 of something delivers 80% of the results. What is the 20% of the possible things we can do for fat loss that delivers 80% of the results? And I'll go even further. What's the 5% of things we should focus on or everything for fat loss that delivers 90% of the results? And it's calories, it's protein, and it's steps.
Speaker 1:And this is backed by research. It is rock solid research that shows, that tells us it does not matter what diet type you are following for fat loss as long as calories and protein are the same in those diets. So to make this simple to understand, we don't track carbs and fat day to day. You can see it on your weekly check-in, but we don't do carbs and fat on day to day. You might be thinking why?
Speaker 1:One thing is we wanna remove that distraction, and we wanna focus on the science. When the science says this, you could have a high carb diet, and then the next day you could go ketosis, which means low carb, high fat, the day after you could go medium carb or medium fat, but as long as your calories and protein are the same on those days, fat loss results are the same. It seems mind blowing, It seems crazy, but it's just backed by tons of evidence and studies now. So it doesn't matter, if you prefer to eat more carbs or prefer to eat more fats, don't put yourself into ketosis because you think it's gonna improve your fat loss results. Maybe do ketosis for other reasons, but it's very hard to sustain.
Speaker 1:If you can eat any food you want, as long as you hit your calories and protein, start there. Start from where you are, There's this illusionary thing that happens in health and fitness. They say, Hey, you want to look like this person on your own, you want to look like you've got abs, you want to be this healthy, and you're envisioning yourself. You're envisioning yourself from where you are now. Maybe you're a couch potato right now, ain't it?
Speaker 1:We've all been there. Just sitting down. You're not working out. You're getting your steps in. You're not looking after your food intake.
Speaker 1:You're just like, ugh. Yeah. I'm just I'm in this, like, slump right now. And then these people are telling you, but you could be like, yes, you could be like Rocky Balboa. You could be running up those steps.
Speaker 1:You could be shredded. You could be this and that. And you think, yeah, yeah, yeah, I can I'm gonna try and be like, And then you think, tomorrow, I need to do a Rocky Balboa or like some female elite athlete. I'm gonna do what they do tomorrow. I'm gonna eat just chicken and veg.
Speaker 1:Eat just chicken and veg. I'm gonna do a two hour workout. I'm gonna do one hour of cardio. I'm gonna take all these supplements tomorrow.
Speaker 1:I'm gonna be like them. And you know, no one ever goes through with that. You might do it for a day. So why does that fail? Because you're not starting from where you are.
Speaker 1:You're starting from the end fake goal and what you think you gotta do that nobody does, by the way. Nobody lives our lifestyle apart from the elite athletes, not point on on our 1%. Right? Or people, you know, the disordered, orthorexia eating at the top, or the over worry of eating clean foods. They're all with that. So what does it mean starting where we are? If you start where you are, you can get very far. So I start where I am today. And most of you listening, we've all been there.
Speaker 1:And this is I say this because I'm a human being like you. I get it. I've been there. I don't feel fit. I don't feel healthy right now.
Speaker 1:I've been putting weight on, I've been eating foods, I haven't been tracking, I don't know how many calories I'm eating, I'm a bit greedy, I'm not gonna lie, I'm a bit greedy. I I have a tub of ice cream or I can't stop when I'm eating crisps. I'll have a few drinks, and I'll have a few more too many drinks. I'll have a kebab. I'm nibbling.
Speaker 1:When I'm making food for my kids, I'm nibbling. I'm nibbling. Nibbling on the foods. I don't know how much I'm eating, but I'm having a biscuit here, a biscuit there. I can't walk past the shop outside of here.
Speaker 1:Just have a I love the cake. I love the anyone offers me some sweets and stuff in the office, I'm having a I feel stressed when I'm emotional. I'm going for the comfort foods watching TV. You know? And that's what we've all we're all there many times in our lives.
Speaker 1:We're all there. We've all been there. We're all doing it. We all go through it up and down. That's where we are.
Speaker 1:That's who we are as human beings in this world filled with foods that are amazingly tasty, and we live in a world where we've been conditioned to sometimes escape our emotions and how we feel through food. We celebrate things through food, when we're sad we turn to food, when our comfort is on our own we turn to food, it's something that we use as a tool. And it can be used as an effective tool to reduce stress sometimes. But what happens is because the foods we're eating that we love are so dense in calories, it's easy to go over consume them. So where do we start?
Speaker 1:So we start by saying, what I'm going to do for day one, and it doesn't matter if it's 10PM right now, if it's 9AM for you, what you're going do is I'm going to just eat what I usually eat today, but I'm going to track it. And you can track in multiple ways in PowerPal. You can track with a text message, you can track with a voice note, you can track by taking photos of the food, you can track by doing a barcode scan, you can track by tapping the verified icon and you can do a manual database search, you can track by creating recipes, and they've all got different pros and cons to them, and I'll explain that on day two video, But you can track an easy you can you can easily track with PowerPal no matter what. So you just do that today. I'm just gonna eat where I usually eat.
Speaker 1:I'm starting from where I'm at. I'm not trying to be Rocky Balboa, man. No way. I mean, I hope you know who Rocky Balboa is. I tell you, if everyone does these days, but, you know, what a film by the way.
Speaker 1:Draggle. Start from where you are, guys. And then tomorrow, we can look at the numbers and we go, do you know what? And this is a very common thing. Oh my god, I am so under my protein intake, I can't believe how little protein I'm eating,
Speaker 1:And that's not a bad thing to find out, you should be smiling at that, because a scientist would be like, oh, that data's interesting, I see that protein intake is a bit low. What is the next step? Well, we increase our protein intake, how do we do that? We look up foods that contain protein, we ask the support group for their recipes of foods to eat, we check what we had in the diary that's already got protein in it, we might wanna double the serving size. So then we do the next day, we just increase our protein a bit,
Speaker 1:Then we get to day three and four, and we noticed while my step count is low, how can I get my step count up? And we say, well, are you going for a walk at lunchtime? Are you going for a walk in the morning? Are you going for a walk at night? Are you parking your car the furthest away from the supermarket entrance so you have extra straps?
Speaker 1:Are you taking the stairs when you can? You know, are you going for a walk with your friends or family, whatever people say? You know, every every chance you get, you can go for a walk. And look, how much more manageable, how does that feel calmer? I feel calmer when I look at things that way.
Speaker 1:Do you feel calmer when you think, I can do that? Scott, I can do that, no problem. And that's the start of a real success journey. We're starting from where we are at. We move forward slowly.
Speaker 1:Remember, what's quickly done is quickly undone. And this is true for health and fitness and fat loss. You can go on another diet, fast 800, super low calories, you can go online coaches that give you 800 calories a day. Sure, you'll drop a lot of water weight in two weeks, but you're gonna put it back on, and you know that's the truth because you've done it before. So you don't want to keep doing the same thing you've done before.
Speaker 1:You take the slower approach this time. And paradoxically, the slower approach is actually the quickest approach. The tortoise and the hare story. The tortoise is slow and the hare flies off, but the hare stops, and the tortoise goes on past and actually gets to the finish line and the hare doesn't. So the tortoise actually completes the race and wins, but the hares, fast as they came off at the start, never actually completed the race.
Speaker 1:So how can you say the hares quicker when they didn't even reach the goal? And that's where we wanna take our mindset. There's a really cool Roman saying back in the day, I might butcher the name of this, it's called, It means make haste slowly. It means to have some urgency in your day to day living because it's the only time you can actually apply life to.
Speaker 1:I can't delay life until three weeks time. I'm not guaranteed anything. I could never get to that time. The only life I actually have to live is right now. So I need to have some urgency in my behavior from now until bedtime.
Speaker 1:That's the only thing I can do. And I can control that to a degree, can control my behavior, my attitude to bedtime. And that's the focus, so fifteen ninety means make haste, so have that urgency today, but slowly have the patience that actually, even though you're putting the urgency into your day to day, and you want to build that best life of yours, you need patience long term. So you go to bed at night, you've done your best, but then you say, do know what, the results will come, and I to make haste slowly. And it was Emperor Augustus who wanted to turn Rome into a city of stone, into a city of marble, and he knew.
Speaker 1:Not going to take a year to do that, it took the entire time as Emperor of Rome. And for you to take your time and realize, what if it does take a year or two for you to reach your fat loss goals? That sure is quicker than the last twenty five years of yo yo dieting. And then actually, you've done it sustainably.
Speaker 1:You've carved the marble. It is things you do and it sticks with you. And I want you to to really think about that. So I'm gonna end this podcast now because it's a bit longer than usual. The next few days, there'll be podcasts to listen to.
Speaker 1:Please tune in. They're they're gonna be helpful for you. But do live one day at a time from now to bedtime. If it's late for you guys, please just do a voice log. You can log the entire day in one go.
Speaker 1:Think about it. That's crazy. And I'm gonna talk about the accuracy and stuff tomorrow because it's important. You might have questions on it, but let me explain how Parapal actually is the most accurate tracker out there for you. So have a good day.
Speaker 1:Welcome to PowerPal, and welcome to the podcast.