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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 and welcome back to day three of the PowerPal seven day fat loss masterclass. Now first, a few things. Look, if you're not enjoying, you can cancel the free trial, no cost. Remember that, it's in your control and it's handled by Apple, so you need to cancel before the end if you do want to cancel, but hopefully you want to stay on and benefit from this system. Second thing is if you're thinking how do I use this app and stuff, if you go to settings, there's how to videos and the quick tours, it shows you everything how to use the app, okay?
Speaker 1:So don't be one of those people that's like, how do I delete the food? It's in the app. Top settings, quick tours, how do I delete? Easy, okay? So everything is there in terms of how to use the app, So these podcasts are hard to explain the app because you have to visualize the app while some talking and maybe isn't intuitive.
Speaker 1:Right? So just go to those things. And by the way, there's a WhatsApp group to join, a Facebook group to join, and all sorts, okay, for support. So please remember that. Now, an analogy I want you to think about now is you might be thinking, I'm day three, I'm not getting into it.
Speaker 1:Know, my protein is still low, calories are there, my steps, blah, blah, blah, blah, blah. So in stoicism, which is an ancient philosophy, one I really, really like, and it talks about the stoic archer. And they say, look. You it goes world class archer. He's got a bow and arrow.
Speaker 1:He's got the bow perfectly tight string, puts the arrow in, pulls it back perfectly, waits for the wind to stop, waits for the perfect moment to let go of the bow to hit the bull's eye. Okay? But as soon as he lets go or she lets go of the arrow, a gust of wind could come. A bird could fly in front, and it could stop the arrow hitting the target. Now, do you think the bow and arrow person there has done anything wrong or could do anything better?
Speaker 1:Obviously not. Did everything within your power. But there's sometimes external factors that can come into play and not make you hit your target that day. And that's fine. That's how life is.
Speaker 1:We can only control our attitude day to day. Stoics believe this, the the circle of control. What can you actually control day to day? Well, I can control my attitude. I can have an attitude today, I'm gonna wake up, and I'm gonna do those healthy behaviors.
Speaker 1:I'm gonna go for my walks, I'm gonna track my energy intake, I'm gonna try and hit my protein intake, put a smile on my face, not label foods good and bad, and you might have the best attitude, but what happens? You might get a phone call in the morning, there's an emergency, and you know something, let's go extreme, you've got to go hospital. You're there. There's only a vending machine now, only crisps to eat. Fine.
Speaker 1:No problem. You know, these things happen. Life can come and slap you in the face. But it doesn't mean you're a bad person or you're an idiot or you're a loser or I can't do this. If, like the bow and arrow, that archer, you've done all you can in terms of your attitude, your awareness for the day, and that gust of wind has come.
Speaker 1:That bird has flown across. The bow the the bow, the arrow didn't hit the target that day, but it's fine because the only thing we could control is the attitude. And that's what I want you to focus on today. Your attitude. You gotta make this thing lighter, guys.
Speaker 1:You're so serious about this weight loss business. I know you wanna lose weight. I know some of you have got hundreds of pounds to lose maybe. Okay? And all you've done to get to where you are is you've consumed too much energy.
Speaker 1:That's it. Full stop. You're not a bad person. You're not like this evil person. You've just consumed too much energy, and your body has to store it somewhere because energy can't be created or destroyed, only converted from one form to another.
Speaker 1:Physics. Okay? Laws of thermodynamics. We all we all have to follow the laws. It's the universal law.
Speaker 1:That's why calories in calories out works. Whilst the system isn't perfect, obviously the systems, there's digestion and stuff like that, energy in, there's energy out, and that determines if you're gonna store energy or if it's been used, there's no need for storage. So all you've done is you've consumed too much energy, you've now stored it away in your body, okay? You've probably got a lot of energy stored away, and we just gotta get our energy used, Full stop. I don't want you to think it's bad, I don't want you Of course there's health consequences of having too much energy stored, it's a weight on the system, okay?
Speaker 1:That's the fact of it, But let's get slowly and improve. When you start losing a few percentage of your body weight, your health improves and we're slowly going to get there. And you're to do it until it works. What you say to a baby, so there's a baby, it could be yours, who knows, there's a baby, and the baby tries to walk, and it falls on the floor, tries to walk again, this is your baby, okay? It walks, it falls, it walks, it falls, it walks, it falls.
Speaker 1:So you're looking at this baby and you go, do know what baby? Give up. You can't walk. There's no point. You've tried five times in front of me and you can't do it, might as well give up.
Speaker 1:As if we would say that to a baby, what do we do? We encourage the baby to keep doing it until it gets it, until it can walk, until it until the baby, as if it was an alien as well, until the baby can walk. So we encourage, we encourage, we encourage. Always positive, always encouraging. It might take some babies some weeks, some babies months, some get that quicker than others.
Speaker 1:Doesn't mean anything else apart from that. And it's the same with this journey, this fat loss journey. You're gonna do this until it works, until you get it, until it happens. And some days you're gonna fall. Some days you're gonna fall every day for the week.
Speaker 1:But then one day you walk the entire day And it's boom, you go to sleep that night, head on the pillow, wow. Trying best today, great. Things, circumstances in life have been good, happy days. So let's have that mindset today. Some days we're gonna go over our targets.
Speaker 1:Listen, food is nice. We consume too much of it sometimes. Someone says, phoned you up, do you wanna go for food tonight? I've celebrated and I got a new job. Or your best friend phoned you, I'm engaged.
Speaker 1:Wow, should we do something? Yeah, let's go for a few drinks. These things in life happen frequently. And do we say no to them because of a few pounds of body fat? Of course not.
Speaker 1:We just say, you know what, I'll still track and thing is I might go over my target today, but it's my average that matters, and that means I can still probably hit my target at the end of the week, but even if I don't, it's okay to maintain for a week. Okay? And here's the good news. Oh, you're gonna like this news. 3,500 calories roughly in one pound of fat.
Speaker 1:So that's why we logistically come to the conclusion, if you create the 500 calorie deficit every day, you're gonna lose about one pound of weight a week. And if we have a high enough protein intake, a lot of that's most of that's gonna be fat, but sometimes it can be muscle and stuff as well, okay, and water, blah blah blah. It's not bang on, but that's about it. So you can say, well, your calorie target is 2,000 a day, which means your maintenance, the calories you need to eat to maintain your weight is 2,005. You with me?
Speaker 1:But then you eat so if you were to eat 3,005, which is one pound of fat, energy one pound of fat over your maintenance, so 2,005 plus 3,005 is 6,000 calories. If you were to consume 6,000 calories in one day, you still wouldn't gain one pound of fat. In the research, it shows you need to eat nearly double the amount to gain one pound of fat. Do you know why? Because that extra energy doesn't all go to be stored.
Speaker 1:It goes to other processes. It goes and gets used. You get more energy, walk more self agape. That's brilliant news for us. So it means, okay, for you to gain, if your target is about 2,000 a day, if you were to gain one pound of fat, right, think of this, one pound of fat.
Speaker 1:If you wanted to gain one pound of fat in one day, you're looking at you have to eat about 10,000 calories in one day, twelve thousand calories in one day, it can vary. Right? It's a lot. That's a lot. So when you see the scales go up three pounds, did you consume 30 to 45,000 calories yesterday or 30,000 calories say.
Speaker 1:It's a huge amount of, because you didn't. It's water weight man, calm down. Another stoicism thing to learn, it's not events or things that disturb us, it's our opinion about the event that does. So when your weight goes up three pounds in the morning because of water retention, very normal thing to happen, that's the event. It's your opinion that's fat is what disturbs you because the fact is it's not fat.
Speaker 1:You could look around and go, okay, the event is I've gained three pounds of weight. Right? Full stop. What most people do is, oh my god, I've gained three pounds of fat, this doesn't work, oh my god, what am I doing? Of course it doesn't work, you're not tracking carbs, I know it's carbs the cause, maybe it's too much sugar I had, was it the salt, oh my god, didn't hit my step target, maybe it's that, see, I didn't have my shake, and you catastrophize.
Speaker 1:Catastrophize like a child, really, when it comes to weight loss. You could be the best in your job. I mean, you're gonna be talking about you are senior management. You are logical. You are logically thinking about your job.
Speaker 1:You put fires out every day. You you can even manage your kids like that logically, but it comes to you and you weigh three pounds of water. Oh my god. The world's come to an end. It's gotta be fat, I'm doing everything wrong.
Speaker 1:No, no, no. We can't be childish like that. We need to grow up. We go, there's no way of consumed tens of thousands of calories yesterday. I actually hit my calorie target yesterday, and my steps target, so just water, I get on with my life, it goes up and down every day, happy days.
Speaker 1:So these are things we need to do on this journey, and our relationship with food and stuff is important. We self sabotage a lot because of those things. We self sabotage because we don't have patience. We self sabotage because we judge ourselves for doing things that every other human being does. Guys, the most successful elite athletes will go home and eat a lot of pizza and crisps and emotionally eat.
Speaker 1:We all do it. What matters is what do we do most of the time? Do we take a day to bounce back or do we take three weeks to bounce back? You know, some people, oh my god, I didn't hit my targets. I've had a pizza last night.
Speaker 1:What's the point? I'm gonna throw away the weekend. Oh, what's the point? I'm gonna throw away the next three weeks. Three or four weeks of time gone.
Speaker 1:But the rational human, the person that understands perfectionism doesn't exist, that understands the human condition, understands there's a lot of things that come and go in life, will say, you know, yesterday happened, today's a new day, I'm gonna crack on again. So they got back straight to it. Three, four, five weeks before the other person, do you know how much that compounds over life? That's the difference, nothing secret about it. So make sure now that you have this mindset, that you start building this bulletproof mindset.
Speaker 1:I see it all the time, people in the group, they panic about stuff, and then they get there to calm down. Journaling helps a lot of people, talking to people, but don't catastrophize because you put the stress response on. And you know what happens when you put the stress response on all the time throughout the day? It's called chronic stress. Chronic stress, what stress is, and this is by the brilliant Robert Sapolsky, the number one leader in stress in the world.
Speaker 1:The stress response is an all out response, fight or flight. Your body is using energy. Get the energy to the muscles now. Shuttle energy to your quads. Get pumped up.
Speaker 1:You might have to fight and run. You need to get prepared, my adrenaline's pumping up, your heart goes up, let's go. Okay, that's the response it's built for. But we're sitting down there worrying that we've had one Dorito yesterday, and we have this response that's designed for that, have massively energy heavy. And then afterwards, we calm down a bit and the body goes, that was a that was taxing.
Speaker 1:To turn that response on is taxing. It's like all everyone go, go, go. So what does the body do? We need energy back. And what does it say to you?
Speaker 1:Well, we want high energy. We want high sugar and fats. Okay? Because sugars and fats, easy, fast energy, we want it in now, and that's why you start craving the classic foods of chocolate and high calorie foods because the body wants the calories back, it's just expended a lot. And when you do this over and over and over all day, every day over things that don't matter in your life, you make it very hard to manage weight loss because you're eating based on that.
Speaker 1:Okay, so we really got to get this mindset stuff under control. Come on, don't catastrophize over stuff, there's matter. Use the logical part of the brain. The part of the brain that's most recently evolved, the frontal cortex, It is there to reason. Your response to threats and things you think matter, you might think, they might pop into your head, but then your frontal cortex goes, hey, woah, woah, woah, woah.
Speaker 1:No, no, no, that's not that, don't worry about it, it's fine. That's what it does, it calms it down. It's great that the body's got alert systems because we needed it, but some of these alert systems are false now, jumping to conclusions that we we don't need, you know? So I want you to think about that. I want you to think about the stress response.
Speaker 1:I want you to think about not firing her off. I want you to think about perfectionism. You'd only be perfectionist. I want you to think about your attitude. It's the only thing you can control day to day.
Speaker 1:And from now until bedtime, let's have a good attitude. Let's make it fun. It's a bit heavy, all this stuff sometimes online. Gotta do it. Gotta do it.
Speaker 1:Know there's weight to lose. Pop a smile on your face. You know, whenever this is the thing. When you look at a photo of you ten years ago, you go, oh my god, look at me looking there, I look amazing. Look how much light that I am.
Speaker 1:Oh my god, I can't believe it. And I bet you if we zoom back in time when we spoke to you ten years ago, say, are you happy with yourself? You go, no. No. No.
Speaker 1:I'm not having my body hate, and you lose weight. So even when you do lose weight, you're not gonna be happy with it. So what does that tell us? It tells us there's a psychological thing to it. It tells us that we think we've always gotta be better.
Speaker 1:Always gotta lose more weight, always improve, improve, improve. That's the only time. Never accept it. Guys, no one cares if you've got six abs. Okay?
Speaker 1:No one cares. We wanna improve our health, longevity for our friends and family. It doesn't mean you have to have a bikini shredded body. But what it does mean is if you are overweight or obese, it's time to hack away that slowly. But you're still a human being, and you still you should enjoy it day by day.
Speaker 1:Okay? Step by step. You've just consumed too much energy over the last few years. That's all. There's no more judgment on it.
Speaker 1:Okay? So let's get cracking. Let's have a good day, and I'll see you back here tomorrow.