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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello everybody, welcome to the fourteen day nutrition and mindset challenge. So obviously fourteen days isn't the timeframe we're going to try and fit in like as much fat loss as possible. It's not about that, it's about actually understanding the habits and the mindset you need that you're going to take on after the fourteen days and see this as a lifelong thing as opposed to like I'm going to lose weight now and then you put it back on. Like we keep playing this game where we think Weight Watchers works because it makes us lose weight, but we omit the information that we put all the way back on. So does it actually work?
Speaker 1:Now in this little podcast episode, I want to talk to you why you really need to ditch your yo dieting, like the real dangers of it. So hopefully before you start and like maybe a few days in you go, usually on a low calorie, carb plan, I'd have lost three pounds by now which would be water weight, not fat. You don't start reverting too well, this is not fast enough for me I'm gonna go back to do yo yo diet and hopefully this is like will deter you from going on to it. So buckle up, go through some studies on yo yo diet and just share it with you. So yo yo dieting is also known as something called like weight cycling.
Speaker 1:It's basically a pattern of losing weight, regaining it and dieting again. So it's like this is vicious circle. It causes your weight to go up and down, and it's common in about ten percent of men and about thirty percent of women. So three times more likely to be a thing women do and that's according to research. Everything I say guys is backed by studies and you can ask for the PubMed references if you want.
Speaker 1:Your dieting increases appetite and leads to more weight gain over time. So as you diet and lose fat leptin which is a hormone that makes you feel full decreases, right. So the hormone that makes you feel full decreases, you feel less full from eating and your appetite increases. So not only do you feel less full from eating, your appetite goes up, it's like a double whammy isn't it. And this leads to increased appetite as the body tries to resupply depleted energy stores.
Speaker 1:So when most people use a short term diet to lose weight they actually regain 30 to 65% of their lost weight within one year according to a 2015 study. The worst news is one in three people end up being heavier than before they dieted. So the weight gain completes the up phase of the yo yo dieting, and then may prompt you to do another cycle of weight losses. Again, a vicious circle, you lose weight, you gain more than you want, you need to lose weight again and you gain more. It's not good news.
Speaker 1:It's not good news from our perspective. So if you think of it this way, if you start an extreme or a diet as like short term what you're saying to yourself is by me starting this diet I am going to gain more weight over time. That's pretty much what you're saying so we need to understand that's the consequence of your dieting. Yo yo dieting is also linked with higher body fat percentage. A 2017 study review so, 58% of the studies found that a history of yo yo dieting predicted a higher body fat percentage and create a belly fat.
Speaker 1:Also half the studies reported that weight cycling increased the likelihood of future weight gain. So during the weight gain phase of yo yo dieting fat is regained more quickly than muscle mass. This can result in your body fat percentage increasing over multiple yo yo cycles. Yo yo dieting also causes massive frustration. So yo yo diet has report poor like self image regarding their bodies and health in other words they feel a sense of being out for control.
Speaker 1:Yoyo dieting is not related to depression, self restraint or negative personality traits however, but it can obviously contribute to all this like negative self image and that's in a study they looked at it to see if it was linked. Adults with a history of yoyo dieting report feeling dissatisfied with their lives and health. Right, big links. Yo yo dieting may be worse than staying overweight. This study was mad because when you listen to this study now.
Speaker 1:A 2007 long term study of fifteen years included five zero five adults aged 55 to 74 for fifteen years found their weight fluctuations were associated with an eighty percent higher risk of dying during the study period. Meanwhile obese adults who maintain a consistent weight had a chance of dying similar to normal weight adults. Your yo dieting is worse than losing weight and keeping her off. When your dieting is worse than just maintaining your body weight. What happens is when the body goes through such drastic changes as a lot of weight loss followed by a lot of weight gain, that's not something that the body wants at all.
Speaker 1:The body's got something called homeostasis. It wants to maintain balance at all times. So the fact that we not get out of this and we go extreme low and back to extreme high is something the body humans have never really had to deal with, right, because it happens a lot over time. So by doing that's where a lot of the impact comes, bad, you know, health, the bad links to health come from is like the up and down of it. So if you just stayed consistently the same, you'd be better off.
Speaker 1:So if you guys feel the urge to want to lose weight fast, you're actually you really need to question that and go, if I do do this fast fat loss, I might tricking myself, no one will put it back on. And actually I'll be healthier if I just maintain, right, and slowly make better behaviors. And as I slowly make better behaviors that fit into my lifestyle, the byproduct of this new healthier lifestyle you are building over time equals fat loss, which is at a slower rate, right. However, a much healthier way of going about losing weight because you're doing it slow and steady, you're not going up and down like a yo yo and it's you're fitting it into your own lifestyle. Don't compare yourself to others, all that 21 year old girl who's like lean.
Speaker 1:Well, maybe she's got all the time in the world and you needed to focus on going to the gym and stuff compared to someone who's like 43 with four kids who's working in our job and has like one hour spare day if that. So we can't compare at all in this, we have to look at our own lives, you have to look internally and go right, what is it in my day that I can improve my health? Slow, slow, tiny habits, right? We've all got anchors in our day, we call them anchor habits, like we all do something the same, you probably have about 20 to 30 anchor habits such as you brush your teeth every day, you will have coffee in the morning every day, you may go to work in the car every day, you may catch a tube every day, whatever it is you want to write all these anchors down and we attach small tiny habits that are very easy to do to anchor habits because we know we do them every day and we just add something on and we slowly build from there. So what else can yo yo diet in is it is linked with fatty liver.
Speaker 1:A study in mice showed that several cycles of weight gain and weight loss caused fatty liver. Another mouse study showed that fatty liver led to liver damage in weight cycling mice. However, more human research data is needed. Fatty liver is when the body stores excess fat inside the liver cells and is associated with changes in the way the liver metabolizes fats and sugars, increasing the risk of type two diabetes. Now this is a serious thing, guys.
Speaker 1:You really wanna look at these things because not only is it messing with your head, it's going to be messing with your liver. And fatty liver, people on our membership have spoke about, having fatty liver and stuff and didn't realize it was even linked to their yo yo diet and lifestyle and a lot of the stuff, our health issues come from the lifestyle we lead and the lifestyle we lead is chaotic and extreme. There's no wonder the body is reacting in weird ways that's not imbalanced. So think about it. Your dieting increases the risk of heart disease.
Speaker 1:So the New England Journal of Medicine published a 2017 study including 9,509 adults and found that the increase in the risk of heart disease depends on the size of the swing in weight. Let me say that again, in the risk, the risk of heart disease depends on the size of a swing in weight. The more weight lost and regained you renew your dieting the greater the risk. Again another proof that it's the weight swing that's causing all these issues, knocking the body out of balance. Weight cycling has been associated with the coronary artery disease and a review of several studies concluded that large variations in weight over time doubled the odds of death from heart disease.
Speaker 1:It can increase blood pressure. So a 2005 study of 66 adults found that those with a history of yo yo diet and had less improvement in blood pressure while losing weight. A 2012 long term study also found the harmful associations of prior yo yo diet ing was strongest when yo yo dieting had occurred more recently rather than decades prior. And short term thinking prevents long term lifestyle changes. The body increases appetite and holds on to fat stores during dieting all too often a temporary diet becomes self defeating leading to temporary improvement followed by weight gain and disappointment.
Speaker 1:A 2013 study of four thirty nine overweight women showed that a lifestyle intervention designed to promote gradual and consistent weight loss over time was equally effective in women with or without a history of yo yo dieting. Now that's the best news is even if you do come from a history of yo yo dieting, you can still get the same results by doing a long term plan on fat loss. Now look, fat loss, we want to lose weight. You can question why you want to lose weight first. If it's to look better for a holiday in eight weeks, you're going down the wrong path because once the holiday hits, you're gonna drink, you're gonna eat food, you're gonna increase your salt intake, you're gonna feel bloated, you're gonna go all bugger it all, you come back from holiday, you let it go for a bit and then you think I got something else coming up, I need to lose weight.
Speaker 1:So you're not even doing it for yourself, you're technically doing it only for other people or to look good in society. Fat loss, there's benefits to being in what we call the healthy weight zone and I want to be careful using that word because you can be healthy being overweight, because you can be active and strong and stuff like that. But what we're gonna realize is if we look at our self image, can we feel better in ourselves even if we haven't hit our weight loss goal? There's a book called Psycho Cybernetics and there was a doc, plastic surgeon, he was doing a lot of nose jobs and all this stuff to patients. And after they had the perfect plastic surgery, they were still unhappy with themselves.
Speaker 1:And he came to the realization that even when the changes occur physically, outwardly, that if they don't change inwardly, they were still unhappy with themselves, a self image problem. So he stopped operating on people straight away, he started doing interventions with mindset. And that's the important part here is that we need to look at our self image. We can be, right, we can have joy in our days, we can take things one day at a time, we can be happy without the weight loss target. We think we reach 20 pounds lost and then we think we'd be happy.
Speaker 1:It's a false, it's the mind playing a trick on you, it doesn't happen. If you look back at pictures of you now from like five, six years ago, this is often what happens, you go, Wow, look how thin that was. Or look how I looked at. But in that time back in the day, you thought you weren't good enough again. You still thought you weren't looking your best and you still didn't realise it.
Speaker 1:We've all gone through this. I look back at pictures years ago and I did like men's physique condition, all that nonsense. And I go, wow, like I'm shredded. But at the time I didn't feel it, I didn't accept it. And it's like, this never stops.
Speaker 1:The mind never stops with this trick. So we need to understand, we need to let go of that part of the mind because otherwise it's gonna keep tripping us So, on this challenge every single day we take things one day at a time, that's it. We can do anything one day at a time. If you can do it for one day, can do it for two days and if we silo every day, it makes it more manageable. So the challenge starts tomorrow and I want to make sure that you all understand that you're not going to lose all the weight after fourteen days but what can happen, I'm not promising it, you can feel a lot better in yourself after fourteen days of understanding this is a lifestyle change.
Speaker 1:You become your own scientist, you look at your data objectively like a scientist. You're seeing this fourteen day is an experiment, but it's an experiment of adding new habits into your lifestyle and seeing which ones work, which ones don't. And we look at our data objectively as well. We look at our weight objectively. Our weight doesn't define us.
Speaker 1:Your weight doesn't define you. Beauty isn't skin deep. So like the weight is just the metric that we take as the app. The app will use your weight and it will take a weekly average. So if you weigh yourself daily which is ideal for collecting data as a scientist, we take a weekly average and we only compare weekly averages.
Speaker 1:We never compare one day to another day. Because your weight today could be three pounds heavier than tomorrow. It's got nothing to do with anything apart from you're holding less water, mental cycle could impact the water intake can impact it, right? But because we go up and down every day, as a matter of fact, even if we have a perfect diet, we need to look at the weight over time and the best thing to do is have a weekly average over time. Now if we weighed once a week, that doesn't give us enough accurate information because if you weigh yourself today you could be one hundred and thirty pounds, weigh yourself in eight days time you could be one hundred and thirty two pounds, but in between those days you could have been one hundred and twenty nine, one hundred and thirty, one hundred and twenty nine point five and actually average weight is lower than the weight you weighed on day eight.
Speaker 1:And then on day eight, you think you gained weight, but you haven't. If you look at your averages that shows the reality of it. I'll talk more about data and stuff in another voice note. But all I want you to focus on is that look at this as the start of a new life or a new lifestyle. Understand the dangers of your diet and I hope I've broken through because guys I can't say anymore but like bad stuff but that's horrible.
Speaker 1:And I went into this research study and in this with an open mind like is it really bad as people say, is it bad, Is it as bad as everyone I speak to says, it's actually worse. It's probably as bad as smoking, if not worse than smoking at this stage, like there's so many bad things there. And just take things one day at a time. We will give you a daily task to do small bite size tasks to do every day. And we build on that every single day.
Speaker 1:By the end of the fourteen days, you'll be amazed at what you've built. And you just keep going with those small habits and every day is going be slightly different. Like your best today might not be the same as your best tomorrow, because tomorrow you might have some cramps due to your period. And actually you can't do as good as you did the day before. And that's absolutely fine.
Speaker 1:It's not about being perfect every day. It's about understanding we have good days and bad days, but we're still going in the right direction. Does that make sense? We go in the right direction, good and bad days, happy days, we keep going, and we don't do an all or nothing mindset. Dean will speak about that later on the on the Facebook live.
Speaker 1:Like, or nothing mindset is a big problem, and it's something we wanna get rid of, and that takes time. That takes time. But guys enjoy your Sunday. I hope I've made sense for you. I hope you're looking forward to the next fourteen days.
Speaker 1:Remember, we're here to help you and yeah, the community if you want to join WhatsApp groups and stuff that tends to be very useful for people so you should get into WhatsApp groups and have a little accountability group. Yep, enjoy your Sunday and we start tomorrow.