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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 everyone. Today's podcast I'm gonna cover a very frequent concern and something that people catastrophize over a lot. And I'm not saying this to call anyone out or to blame anyone. It's kind of hardwired in us at this point that we need to see results quick. And if they don't keep coming at the rate we get used to at the start, then things must be going wrong.
Speaker 1:So one member got in touch with me saying, Hey, I think my results aren't happening, I'm getting worried, feeling deflated and demotivated. And my reply is, send me the check and says, look at your weekly average weight over the last four weeks and then let's have a look at it objectively. I look at these very objectively because I'm obviously not the opposite, and it's easier for me to just look at her and go, hey, this is the truth. So in regards to this person, the first check-in So the weight previous to this check-in was one hundred and eighty eight pounds. Well, basically one hundred and eighty nine pounds.
Speaker 1:Then the first check and I'm looking at the weight goes down to one hundred and eighty five point six pounds. So that's the 3.3 pound drop in one week. Now that's not all fat. That'll be a lot of water retention coming down. Just kind of getting into it, tracking honestly.
Speaker 1:Calorie intake was decent as well, 101% accuracy basically. Bang on 2,050 calories a day. Carbs are 208 grams a day. You know, some people freak out about this. How can you eat so many carbs and lose weight?
Speaker 1:It's not about that. Okay. So a brilliant start. Some inches off the hips as well. Let's have a look at the next week.
Speaker 1:So the following week, we've got so she was one hundred and eighty five point six pounds the previous week. Now this week is one hundred and eighty three point one pounds on average. So that's a 2.49 pound drop versus the previous week. So again, this all won't be fat because that's a lot of fat to lose in one week. But a lot of it will be fat.
Speaker 1:So anyhow, two cracking weeks in a row. Calorie accuracy 106%. So pretty much bang on guys with only perfection. 2,164 calories as an average intake. Average carbs intake 198 grams.
Speaker 1:So still carbs are very good. Brilliant. The next check-in, the latest one. So last week, 83.15 pounds. This week, a 183.35 pounds.
Speaker 1:So plus 0.2 pounds change. Again, calories still there, carbs a bit lower even, 182 grams this time. Okay, so you think what's going on? Why I not why have I not had any results? I lost 3.5, then I lost two and a half and I've put 0.2 on.
Speaker 1:Things must be going wrong now. When should we make changes? Let's panic. Things aren't going in the right direction. And this is very common because we get used to the rate of change when we start tracking and getting into things and we expect that rate of change every week then.
Speaker 1:That's the biggest mistake people make. There'll be weeks where you won't lose any weight on average, you will plateau they call it. But plateaus really are four weeks of weight not going down. So this is one week. And this can change based on the men's for women especially the menstrual cycle, good god that could keep your weight elevated for two weeks.
Speaker 1:Different types of stressors, water intake, food intake, fiber, know, there's a lot of things that come into as to why there's more weight in the body. The main one is water retention. So when I look at these numbers I go this is brilliant, okay, so your average weight is down, perfect. Your rate of weight down in the first two weeks has gone against you, you've become a victim of your own success essentially. And I wanna clarify success here because most of the weight would be water weight with fat mass.
Speaker 1:So just because there's like nearly 6lbs down in two weeks, that doesn't mean that 6lbs of fat is gone. Likelihood is two to 3lbs of fat is gone, maybe a bit more and the rest is water and stuff like that. So when you want to really bring it down into objective terms, we also need to make sure that we run away with big drops and think we've made huge progress in one day. But on the other side, when the weight's not coming down, we don't think there's no progress made. We're kind of neutral about these things.
Speaker 1:We're very objective. So we say, I've hit my targets for the last four weeks. And three of those weeks have had decent drops and one of those weeks I didn't have any drop at all. Does the week that I didn't have a drop mean I didn't have success that week or is it was it or does it mean I have I have had a success because I've actually still hit my targets. So we go well I've still hit the same targets, I've still been accurate in my calorie intake, my steps are still up there, blah blah blah.
Speaker 1:So when you look at your actions you've taken, they're exactly the same for the four weeks. Every week you do your actions and boom boom boom boom you've done I'm doing what I can, hitting my targets. But there's one little detail on one of those weeks that really sets you off course and it's that you haven't dropped on average that week. And that one little detail is enough to derail you. It's enough to demotivate this person.
Speaker 1:It's enough to demoralize them. You know their words, feel demotivated and deflated. All from one metric. And I wanna be really clear on this metric because whilst weight is super easy to take, you can weigh yourself in the morning, there's no problem. That's why weighing yourself in the morning every day is ideal because it's such an easy metric, it's an accurate metric.
Speaker 1:Just step on a scale, this job done. Measurements are a bit harder to do as weekly and you see changes over time, but weight's easy. We look at weight, but we don't put everything on weight. You look how your clothes are feeling. But the main thing you wanna look at guys, and I can't stress this enough, are my actions right?
Speaker 1:Are my actions there? Okay. You know, it's the same in business. Right? You say you work hard in your business.
Speaker 1:You you do say I look at a four week business kind of sprint. I work hard every week. I'm doing the same amount of hours in. I'm doing the same amount of calls. I'm doing the same amount of this and that.
Speaker 1:Right? And one of the weeks, I just don't get the sales I'm getting. So you're a salesperson. You're not getting the sales. Okay?
Speaker 1:But I'm done the same actions. Those same actions another week would have resulted in the best sales week of all time for you. But one week, you still do the same actions, it just doesn't happen for you that week. Okay? So you think, do you know what?
Speaker 1:Get the action though. That's the important part. The end result is not directly under my control. I take a bird's eye view, and I go some weeks, okay, I'm gonna be bang on. And my weight might not go down, but it doesn't mean I haven't lost fat.
Speaker 1:This is the important thing. And the same with the business. Just because you've done the calls and you didn't get the sales that week, doesn't mean you get the sales another week because they might be a lot of people that are saying, Hey, I might be keen, I need more time to think, get in touch with me again. And there's actually a start in business that only 5% of people are what we call fast buyers. So they'll see something and go, I'm I'm ready to buy now.
Speaker 1:10% are medium buyers, so they need like a few weeks. But 85% of people are slow buyers. It takes them more than ninety days to decide when they first see something from a company to if they're gonna buy it. And everyone's focused on the 5%. Okay?
Speaker 1:And maybe some people are focused on the fifth on the other 10%, so 15%. But no one's focused on the other 85% because it's too it's too long. It's too far in the future. But the actions they take today will impact in ninety days if those people will go to them as a business or they'll go to a competitor. So there's a guy that really drills us in and he talks about it all time.
Speaker 1:He talks about following up with people in ninety days, in one hundred days and saying, hey, we've sent you information over the last ninety days, we try to educate you on the product, everything like that. Are you interested in still in this product? They go, yeah. I am. They go, let's have a chat.
Speaker 1:And then they convert. Now would that have been possible if that other week they didn't get sales, but they started the work would have happened? No. Does that make sense? I hope it's not confusing.
Speaker 1:It's like they put the work in one week but they didn't get the reward that week. And that's fine because sometimes you don't get the reward imminently. Most of the reward you get is way out of the immediate day. Especially because of weight loss, especially because of these sales calls, the reward is laid down. You've done the work today, you've planted the seeds, you must nurture and you will reap what you sow later on.
Speaker 1:But there are obviously wins you get today as well. And the wins you get today, feel a bit more energetic because I get my steps in and going outside. I'm really looking after what I'm eating, I feel less bloated maybe I feel like, Oh, I'm not putting all of these calories into my body anymore, don't feel so sluggish. I feel like I'm in charge. I'm looking at doing two workouts a week maybe it's really good for me.
Speaker 1:Understanding myself more, I'm really learning about my relationship with food. And it might not pay off today, but I realize now I'm always turning to chocolate when I'm sad. I've had a breakthrough. But chocolate doesn't fix it for me because afterwards I'm still sad. So you you know, when I'm sad next time, I've got this kind of deal with my friend where I phone my friend for half an hour and we kind of have a chat and then I could close over.
Speaker 1:So there's loads of things that are beneficial today that you do today, but the majority of it would be down the line. And that's why I really love the saying, it's the saying of the Roman emperor Augustus, make haste slowly. I've mentioned it before, make haste slowly, work hard today, do your best today, but really take patience, have a lot of patience with what that brings over time because it's not going to bring the immediate results because it never does. And that's not to be disheartened by. So focus on your actions not on your outcomes.
Speaker 1:If you're only focused on outcome based because means to an end, you will do extreme diets. You will do something that's unsustainable. You will fall for tricks online. You have hope that you can lose this weight quick and you will fall for it. And you will essentially really damage your self image, self esteem and even self knowledge because you're getting fooled by all of these things.
Speaker 1:And I just want you if you're part of this, you're part of this, you're listening to this podcast, please have patience. It's the thing you've been missing. If you think about how long you've been trying to lose weight for and how quick you've been trying to lose weight over the years, it's never worked for you because it bounces back, you haven't learned anything. You've decided the result is more important than the actions I take, and it's not true. So yesterday, 1,000 more steps a day, massive health benefits.
Speaker 1:You know, you if you go to someone who's all about peak performance and like extreme stuff, they'd laugh at that. Thousand steps a day, you need to wake up before AM. You need to be doing a marathon before you go to work. You need to be eating just a carnivore diet. You need to be drinking 10 liters of water a day.
Speaker 1:You need to be taking all these produce supplements, vitamin d. You need to do all this, and you're like, wow, mate. Chill out. No. Who's doing that all the time?
Speaker 1:Nobody. So please don't get demotivated when you see that your weight isn't down some weeks because you still can lose fat but not lose weight. Okay? I have seen this I've seen this for so many years because I can't tell you how many people's datas have looked at. Right?
Speaker 1:Six years ago, seven six to seven years ago, when when I was 16, I set a fitness website up. Set a fitness business up at 16, and I was talking to the top coaches at the time. I was interviewing them, learning from them. And over the years and six years ago, started to turtle and we did manual weekly check ins. People used to send a spreadsheet in.
Speaker 1:They used to send a spreadsheet in with their macros, their calories, their steps, what part of the cycle they were on. Manually looked at them all and replied via email. Over 30,000 manual ones. And I look at data now as well even though it's not manual in terms of you have to email me. I can see it when you email and I look at your account if you want me to, obviously.
Speaker 1:And I the patterns I see are just, look, you're all individuals, you're all unique humans, but you are human. So you're gonna really follow a lot of the similarities with other people the same age as you, same type of lifestyle as you and stuff like that. It's just down, up, up, up, up, down, up, up, down. Your weight is a gap. Down, up, up, down, up, down, down, down, down, down, down, down, down, It's like a zigzag down.
Speaker 1:Some people zigzag down is quicker than others, but it's zigzag down. It's just how it is. And weight plateaus a lot. And an observation is the people that really make success of this are the ones that stick to it no matter what. They said, you know what?
Speaker 1:I let go. I'm not gonna get derailed, and I'm gonna keep on focusing on my actions. And I'm gonna leave you this as an analogy by the stoics, and I've said it before, but I'll say it again because I think it's brilliant. It's a reminder for me as well. The stoic archer.
Speaker 1:So the stoic archer is an analogy the stoics made when they would say to someone, listen. The stoic archer would get his bow and arrow and he'd have a target in front of him. He'd get the bow ready. Okay? He'd place the arrow perfectly.
Speaker 1:He'd pull back the arrow and he'd get the perfect tension and wait for the perfect moment where there was no wind. And he would then as soon as it was perfect, he'd aim it at the bull's eye and he'd let go of the arrow. And in that moment, there is nothing that person could do for that arrow to hit that bull's eye because a bird could fly and hit the arrow, doesn't hit the bull's eye. A gust of wind could come and blow out of the way. It might not hit the target.
Speaker 1:Someone might be in a way. Something might happen that's outside of that stoic archer's control. But if the stoic archer doesn't hit the bull's eye, but did everything in the lead up well, the actions, does the stoic archer get derailed? Does the stoic archer feel, oh my god, I did something wrong? No.
Speaker 1:The stoic archer says, I will prepare. I will pull back. I will let go at the right time to the best of my ability, and then I leave go of the end results control. Many times it hits a bull's eye, sometimes it doesn't. But what really is the only thing in my control is my actions, so my attitude towards it.
Speaker 1:And that's how you should see this weight loss journey. You're tracking your nutrition, you're trying to make the best choices you can, you're trying to eat more nutrient dense foods because it helps you feel fuller for longer, you're trying to get your protein intake, you're trying to get more steps in, you're pulling back on that arrow. And then at the end of the day you let go. And you know, time will tell in terms of your fat loss but you've done what you can. And that's the important part.
Speaker 1:And if you can live that way and let go of the outcomes you will also be more content with yourself. You'll feel happier about things because you're focused on the action, right, as opposed to the outcome. So that's it for today. I hope that was helpful. Again, I don't call people out to call them out in our way.
Speaker 1:It's just an example I see you all the time important that we get these reminders. So have a good day, think about your one big thing if you're feeling overwhelmed, just get your calorie intake, even protein or steps, whatever, just do something today if you're feeling overwhelmed and you're like feeling on the back foot and start building momentum again. Have a good day.