Full Episode Transcript
You are listening to episode 43 the Pro-Fit podcast with me, your host Matt Robinson and today we’re going to discuss a subject that I am terming the only way to lose weight. Let’s dive right in.
So, January has now been and gone and during that time, most of you will have been consciously aware of your health and fitness to a slightly higher or a much higher level than you normally would. And during that time you may have followed some sort of diet or some sort of nutrition plan and an exercise regime and you may have had some level of success with that. Or on the other side of that, you might have found it a little too restrictive. You might find that it didn’t work, or you might find that it was something that you couldn’t maintain.
So today I want to talk to you about the underlying principle behind weight loss so that even if you are getting results currently, you can understand why that is happening. Okay. If you are one of these people that has been, you know, a lifelong dieter and, and jumped from one diet to another or if you’ve got to a point in your life where you’re just utterly confused about how to eat and what to eat and why to eat. Today I’m going to talk to you about the key principle you need to be aware of and sort of stay on top of if your main goal is weight loss. Okay? There’s always an element of health. We always want to be eating in a healthy way, in a healthy manner and eating nutrient dense foods. But there’s another principle that we need to consider if weight loss is the key goal. And the reason that I’m bringing this up is, is that even if you are doing well with your weight loss at the moment, what I feel we need to do a better job of in this industry is helping people understand why it is that they are losing weight.
So, let’s say for example, that you are currently on one of the typical mainstream diets. Okay? And you might be counting points. You might be counting bad foods, you might be eating certain food groups are eradicating certain food groups. You might be eating certain colour foods and things like that. You might be doing that successfully at the minute and it might be something that’s working really, really well for you. However, what none of those systems teach you is the underlying principle that is allowing you to see those results. All those different systems rely on one basic principle and that principle is a calorie deficit, but none of those systems are teaching you how or why you’re creating that deficit and therefore it relies on you always being on that system if you want to continue to see results or maintain the results that you have currently, you know achieved along the way.
So we need to unpack this a little bit today and better understand what’s going on here and make sure that even if you are doing a great job of this at them in it, that you know how to make this work for you long term so that you can keep going and you don’t have to keep jumping from one diet to another and start bashing your head against the wall when things stop working. So we’re going to take this step by step. We’re going to look at what calorie deficit is and then we’re going to look at some of the more sort of in-depth principles behind it as we go through this system in today’s episode.
So, a moment ago I mentioned to you the idea of a calorie deficit. You may have heard of this before. You may have a basic understanding of what that means. For those of you that don’t, a calorie deficit is the old sought of mythical thing that we get told around, eat less, move more. It’s about creating a deficit of calories within the body whereby you are consuming fewer calories than you are expending. If you want to think of it another way, think about it in terms of how we relate to money, but just the other way around. So when it comes to money, the way to find success is to put more money into the bank than you spend. When it comes to a calorie deficit, it’s the opposite way round. We’re trying to spend more calories than we are putting in. Okay? That’s the underlying principle. Is weight loss more complicated than that? To some degree, yes and no. There are various things that we need to take into account in terms of lifestyle and things like that, but the underlying principle of weight loss basically boils down to energy balance. It boils down to how much energy are you putting in your body and how much energy are you requiring your body to burn on a daily basis, and that will ultimately determine whether your body is storing energy or using stored energy as a means of fuel, AKA losing some weight. It’s losing that stored energy because you’re requiring your body to use more of that now because you’re either putting less in or you’re taking more out along the way. That’s the basics of the calorie deficit and that’s the underlying principle that a lot of the mainstream diets and things like that will rely on for you to see results.
So the actual underlying principles that underpin these plans are based on sound science like that’s why they work, the problem we have with a lot of mainstream diets is that the actually work where they become a problem is a lot of them are unsustainable and a lot of them don’t teach you any sort of processes to how to move forwards and how to move to the next step as you progress through your weight loss journey. So let’s assume that you’re on some sort of diet at the minute or have been in the past. You will be in some form of calorie deficit. But the problem is, is that in most circumstances you are completely unaware of what of calorie deficit you are actually in.
So, you’ve got no idea when you’re counting your points or your sins or anything like that. You’ve got no idea what those things actually mean like what, what makes one food, one sin and another food 10 sins. What’s that based on? You don’t know. Same thing with points, what makes one food five points versus another food that’s 10 points versus a free food. That’s no points. You are completely unaware of what that is based on. As are most people out there. There might be a bit of basic information what that you know refers to, but the reality is, Is that it’s not entirely certain what those things mean. Therefore, if you don’t understand these things, you’ve got no idea what sort of calorie deficit you’re in. So let’s say for example, you’re on, you’re on a diet, you’re counting your points, your counting sins, you’re following your colours, you’re doing whatever it is and you seeing results. The chances are that you are seeing those results because you have been forced into quite a large calorie deficit.
You might only be consuming anything from a thousand to maybe 1500 calories a day. Okay. And that’s why you seeing results, your body is receiving a lot less calories than it was previously. So even if you’re not yet exercise in your body is going to have a deficit of calories and it’s going to lose some weight and it’s probably going to lose it fairly quickly. This is where we see people lose, you know, three, four, five pounds within a week or two, and they can do that for a few weeks. But then what we tend to find is, is once you’re a month in or even like three weeks in, you start to hit this level of burnout, you start to find it a bit tougher to follow. You find it a little bit of a grind. Um, and usually this is a time at which you’re actually expecting yourself to do a bit more because your day it’s going well.
Now you want to focus on your exercise and do some of that, but it becomes tougher. And the reason for this is, is give essentially gone too hard, too early. You’ve dropped that, that amount of calories by too large and amount very quickly. It’s quite hard for your body to adapt to and at the same time in terms of a long-term approach, it doesn’t give you much room for manoeuvre when you need to readjust those calories further down the line. So let’s say for example, you’re currently on a diet, those 1200 calories. Once you hit a bit of a plateau, you might decide that you need to drop that even lower or you need to try and burn even more calories. If you’re only on 1200 calories as it stands, you’re not giving yourself much wiggle room in terms of dropping those lower. What we would be better off doing is finding a level at which you can eat as high a level of calories as possible whilst still losing weight and we might find that for you, but level sits at around 1800 1900 two thousand two thousand two hundred calories.
You might be able to eat at that sort of level and a good structured exercise program and lose weight on a fairly consistent basis. You may only be losing one pound, two pound, half a pound. It might fluctuate. Some weeks it’s nothing, some weeks it’s a couple of pounds and that’s fine. As long as the trend is in a downwards trajectory, that’s what we’re looking for over time. What we’ve then created is a scenario where we’re eating as much as possible whilst being able to lose weight and now we’ve got a lot of, are there a lot of variables that we can manipulate fairly easily. There’s a lot of wiggle room if we want to drop them calories a little bit while still feeling like we’re eating in our food. If we want to, we can take that structured exercise program and add in an additional session. What this gives you is it gives you a lot of control around knowing what’s going on at the minute and what results I am seeing based on what’s going on at the minute.
If you’ve got an idea of how many calories you’re consuming and you’ve got a, an idea of what, what your training looks like in a consistent basis and how that may equate to some form of calorie burn, um, or how that may sort of add to your calorie deficit. It then gives you things that you can track and change and manipulate to see what level of impact that has on your results. Okay. At the moment you follow in a plan, which doesn’t give you any of that information. It’s posting you into probably a large calorie deficit that you are completely unaware of. And then it’s probably telling you that you don’t need to exercise, but if you can, you should therefore further increasing your calorie deficit. So there are many cases where we find people that are following these programs and plans or even doing it alone.
They’re doing it themselves, you know, and they’re in huge calorie deficits. They’re in colour deficits of like a thousand, 1200 calories. And then they wonder why a few weeks down the line they start to find themselves burning out or they start to see their progress style in terms of their performance in their train, in our, on their rooms or whatever it is that they’re doing. As a, as a level of, of exercise and a sort of a physical endeavour. The see that those results and those performance variables start to hit a wall. And usually that’s because of the fuel the Putin in, but the too scared to put more fuel in because they don’t really know how much the Putin in at the moment that just following what they see as a sound plan that’s been working so far.
So what we’re trying to do today is we’re trying to empower you to be able to take control of that situation and better understand what it is that’s going on that’s going into your body and what you’re burning out as a result of that. So we need to become more aware of this underlying principle of, uh, of energy balance, which is energy in versus energy out and creating a calorie deficit. That’s the basic principle. Once we grasp that, we’ve got a place from which we can start to build a picture of what your weight loss journey is going to look like and how we are going to create an environment in which you should be losing weight on a consistent basis. So now let’s look at that in a little bit more detail now that we understand the basic principle behind weight loss, let’s take a look at how to know whether or not you are creating a calorie deficit for yourself and how to take back some of that control around your weight loss journey. So if you’re going to go about creating a calorie deficit for yourself, you first need to know how many calories your body requires on a daily basis to maintain its Coran status. Okay? We call this your BMR your basal metabolic rate. There are a few things that may cause your BMR, and for the purposes of this episode, we’re not really going to go into too much detail without. We want to give you the basic principles so that you can implement this straight away. Now for you to work that out and give you sort of a, a basic understanding of what your BMR is.
There are a few things you can do. One, you could use something like an online calorie calculator. You can just tie that in online and it’ll ask you a few questions about your age, your gender, your height, your weight, your activity level, and based on a set of equations, it will give you a number in terms of what your sort of basal metabolic rate is. It may even include in there some sort of activity status, like how active you are on a daily basis. So you can go down that route. The other route is as you can get this assessed by like a trainer or a coach. This is what we do with our clients. We work how, um, a calorie target for our clients based on their body fat percentage and things like that. We again use some form of calculation to work this out.
If you want something that’s nice and quick and simple just to give you some ballpark figures to work with, you can use one of these basic equations that I’m about to give you. Now when the two equations only relate to whether you’re male or female, that’s the only difference with these equations. So if you’re a male, you will take your weight in kilograms and you would times it by 24 and that would give you a very ballpark figure of what your basal metabolic rate is and how many calories you require on a daily basis to make your current status. If you’re a female, you would take your weight in kilos and times it by 22 so if it’s a male, it’s 24 if it’s a female is 22 the slight difference in numbers there is just to account for a fat the dish, usually a difference in muscle mass between men and women and therefore there is a higher metabolic cost of being a male than there is being a female in many circumstances.
If you’re not sure what your weight is in kilos, you might need to convert that. Again, using like a, an online converter to convert your, your way in stone and pounds into kilos. And then from, you can use this basic equation. So like let’s say for example we’ve got a male, um, and he weighs 80 kilos. In this example we’re going to do 80 times 24 and that will give us a number of 1,920 so that for roles gives us a basic level of what this individual’s metabolic rate is, what their basal metabolic rate is, how many calories they require to sustain their Corrine status as an individual. Now this equation is very basic because it’s not taken into account the fat mass of this person, the lean mass of this person, the activity level of this person. It’s not taken any of that into account.
So, it is just a very, very basic way of looking at this. But with this information you could, you can probably actually make a fairly decent start. Cause what you could do now is you could say rye, I know that I need approximately 1900 calories a day to maintain my Korean status in terms of my Corum weights. Now I need to look at creating a colour of deficit. And there’s a couple of ways that you might do that. Or you might do a combination of both. What you might do is as you might drop this individual’s calorie intake slightly, so you might knock 10 to 20% off that number depending on how aggressive you want to be early on with this. So let’s say we’re going to knock 10% off. We’re going to knock about 200 calories off. So we’re going to say to this individual, right, your calorie target is 1700 calories a day.
Off you go. That’s how you’re going to create your deficit. You might not do that. The approach you might choose to take is we’re going to get you to stick to 1900 calories a day and get you eating that level of food. But the way we’re going to create a deficit for you is via activity. So what we’re going to do for you is, is currently used to Dendra, but we’re now going to get your move in two, three, four times a week and we’re going to see if that’s enough to create a calorie deficit for you so that you start to lose weight without what was making any adjustments to your calories. Many people do a combination of the two, they drop their calories a little bit and the art in some form of activity and that’s how they’re creating that deficit. And if you, if you want to geek out on that, you could probably work out an approximate figure of how many calories you burn in through your exercise and then take that off your number and blah, blah, blah.
You could go for days on end tracking this stuff and things like that, but as a basic example, we work out what your BMR is and then we would choose are we going to drop the calories, are we going to add in activity or are we going to do an element of both? Again, the approach I like to try and take light to try and take with most people in terms of like longevity of weight loss is a light to keep them eating as much as possible whilst losing weight and seeing if that we can create that deficit initially via an increase in activity. It’s just a good habit to start with people. If we can get you into the habit of being active and that’s what’s creating your deficit, that’s brilliant. If we can do that without making too much change to your food intake, that’s a great place to start.
We can then start looking at the food you’re eating and keep the number of calories that you need to consume at a fairly decent level, but maybe just change the composition of that diet slightly. That’s where we might start looking at things like nutrient density, so we might say right at the minute you’re eating foods that are energy dense, I. E. the contain a lot of calories. How do we swap those for foods that are more nutrient dense and I’ve got a lot of nutritional value for Rose and maybe instead of slightly lower in calories, if we need to do that, that way we can get that person eating more so they can actually a higher volume of food because it’s less energy dense. But now what they get in is a load of nutritional value from that and that’s going to fuel their activity that they are now doing on a more consistent basis.
So that example that I would give you a basic overview of how this might work for someone. Like I say, you can go into a much higher level of detail with this and that’s what we do with the people we work with and you can use some online resources for things like that as well to help you with this. I’ll link up to a couple of those in the show notes. Um, but that, that should hopefully give you a better idea of how you could actually take control of this. Because what, what happens in this scenario is you now have an idea of this is what the food I eat actually equates to in terms of a number so you can look at the food as a number and then from there it allows you to make more conscious decisions. You can start planning ahead of time.
If I need to consume 1900 calories, I can start planning ahead of time what I am going to eat. So, the I end up sticking to that target and not going over it by too much or you know, starts sort of sticking Andrea as much as I can. Um, it allows you to be much more proactive with your approach to nutrition. It allows you to start using things like my fitness pal or the tracking software as well to be a bit more accurate in how you go about planning this and tracking it and prepare it ahead of time. What I would say is, is that based on when I’ve worked with people who are trying to do this, once you’ve worked out a calorie target for yourself, don’t then play the game of trying to stay on under that amount by as much as you can.
I’ve seen people do this many times, so we’ve worked out that that person needs to be on 1800 calories per day and then they’re proud of themselves when the Roma hits him 1500 and you sort of have to remind yourself, look, that’s not the game we’re playing. We’re not trying to stay as low as we can on to that number. That number is creating a deficit at this moment in time. We don’t want to increase that deficit any further because then we’re reducing that wiggle room that we might need further down the line as you start to lose weight, because once you start to lose weight, your body requires less energy to maintain its current status. So if you go back to that original equation that eight to kilos times 24 let’s say you lose five kilos, will now they sky his equation. Would become 75 times 24 so the amount of calories that he’s needing to maintain his current status as actually reduced quite significantly and therefore we need to reflect that in the calories that he’s consuming or in the activity that he’s doing to make sure he’s not going above and beyond the amount of calories that he needs to maintain.
Where he is are all to keep dropping down to the next level of one, one kilo, two kilos, five kilos. So we’re giving you back control here. We’re making sure that you’re in charge of where you’re going. What it also means is, is that for any reason, if you’re weight loss stalls, you can make some adjustments. Now, if your weight loss dolls for a week or two, I wouldn’t worry too much. That’s weight loss. It is a journey that isn’t linear, it’s and down and it varies and it can be something as simple as you’ve drank a bit more water, you’ve had a salty meal, you’ve done some exercise. All these variables can affect what you are weighing at any given time. Yeah, so don’t get too hung up on that. But if the way sort of stagnates for more than a couple of weeks, that’s where you might go back to your variables and go, right, maybe I need to drop this calorie intake down slightly.
Maybe I need to look at increase in the energy expenditure slightly and I’m therefore going to create a bigger deficit. You might then find that that your weight loss starts to accelerate again and it starts to move in the right direction. In most corn diet plans, you don’t really have that power. You follow the plan as it’s set out and if it stops working, you just start to get frustrated and go of the diets not working. I’ll just go back to what I was doing before and before you know it, you’ve put the weight back on that you lost and you just bought to eat in the way you always ate. With this, we’ll looking at it from a stance of yeah, you might hit plateaus. Yeah, you might stagnate, but at least now we’ve got some information to use and some variables that we can play around with so that we can actually keep you moving forwards and see why you might be stagnating. It might just be that because you’ve lost weight, you now require fewer calories than you did before and the plan needs to adjust based on your weight loss journey.
Most plans are fairly static, and they don’t really evolve over time. As your body starts to change and that’s something we want to do that’s a basic outline of how to lose weight and I’ve, as I’ve said right at the start, I like to talk about this in terms of it’s the only way to lose where you, because regardless of which way you choose to eat and lose weight, they all come back to the same thing. It doesn’t matter if you’re on some sort of fast in diarrhoea. It doesn’t matter if you’re counting points. It doesn’t matter if you go in low carb, it doesn’t matter if you’re on some sort of vegan or vegetarian diet. Any time that you are eradicate in a food group or tracking points and things like that and numbers, what you are essentially doing is reducing the amount of calories you consume and that’s the principle we need to understand how you achieve. That can be done in many ways, but we can’t get too hung up on the method.
We need to get more in tune with the actual underlying principle and that’s what I’m hoping that you take away from this today or understand the common principle or understand the science behind what’s going on. And from there you can take back some of that control and you can make some better decisions about how you want to approach this. Because if you understand these common principles, you might then look at what you’re doing and go, actually, I really enjoy eating carbs. I don’t want to eradicate carbs. I know it works. I know that when I don’t eat carbs or lose weight, but I never really knew why that was. Now I do and based on that I am now going to consciously decide to eat carbohydrates but I’m going to do it in a way that doesn’t put me in a calorie surplus, which is a common problem that people have when they’re allowed to just eat what they want when the one without really thinking about what they’re eating or how that equates in terms of calories and how that adds up throughout the day.
So, make sure that your making a bit more of a conscious effort to work these things out for yourself where you can track these things. Cause like most things in life, once we track them they tend to improve. And my final point on this would be to not exclude liquid calories cause this is something that people get caught with. They’ll track the food fairly well but they won’t account for the fact that they’ve been out on the weekend and our 10 Pines. Yeah those pints, those glasses of wine, whatever it is you choose to drink. They all have a calorie content. Every gram of alcohol is seven calories. We need to account for that. If you’re going to use this approach or otherwise, you’re going to find yourself frustrated when you’re hitting your calorie targets day in, day out and you weight’s not dropping. The reason for that will be that you’re absolutely destroying your calorie deficit by what you choose to drink on a weekend or throughout the week. Make sure that you track your alcohol intake, make sure that you’re tracking your hot drinks as well. You know, if you’re someone that likes to drink cappuccinos and lattes and things like that, all those things need to be included in these equations and these numbers or otherwise. Again, you will find yourself quickly becoming disheartened when that weight doesn’t drop by the level you would expect it to and it’s because you’re not quite being true to the process. There are calories going in there that you are not accounting for.
That’s us for today. I’m going to wrap it up there. If you need any extra help with this or I need any advice, please reach out and ask for the help. You can find the show notes for this episode and some relevant links to help you get this setup over at mattrobinson.blog/043 you can contact me via that website as well as a contact me button that will be on there and in in the show notes. What I’m also going to include is I’m going to include a link to an article I wrote this time last year. That’s what this episode is based on. I wrote an article this time last year called the only way to lose weight and it proved very popular at the time and I wanted to sort of readdress that content in a slightly different format, but I’ll give you the link to that in there as well.
In case you want to read the full article that I did a while ago that seemed to sort of really strike a chord with people and help them get on the right track so you’ll be able to find all the links and stuff over at mattrobinson.blog/043 hope you found today’s episode useful. Please make sure you share it with someone that is struggling and needs a little bit of help. When it comes to understanding the principles of weight loss and how you can make this very, very simple for yourself, doesn’t mean it makes it any easier. It just gives you back control and helps you have a basic understanding of what’s going on inside your body and therefore, how you can plan your weight loss journey ahead of time rather than just handing over all that control to some pre-made plan that you are just expected to follow until it stops working.
Speaker 4 (27:56):
Check out the show notes, check out the links. Let me know if you need any help, and as always, I will be back very, very soon to share with you some more information. Advice helps tips and interviews through the Pro-Fit podcast. Catch you soon.
Speaker 1 (28:18):
Want To Make Weight Loss Simpler?
When it comes to losing weight, there’s a minefield of information out there.
And whilst more information about a subject might seem like a good thing, it actually creates a lot of conflicting and confusing advice.
…”Don’t eat carbs”
…”Eat less meat”
…”Don’t eat after 6pm”
The list of random advice and fad diets is endless.
And don’t even get me started on the juice cleanses and detoxes!
So what should you do? How should you go about losing weight?
Last year I wrote and article that explained ‘The Only Way To Lose Weight‘ and it helped people understand the basic principle that underlies ALL weight-loss diets.
In short, that article explained the idea of ‘Energy Balance’ (calories in vs. calories out) and how to create a ‘Calories Deficit’.
The calorie deficit is the part that actually leads to weight loss results.
Using this simple principle, you can work out your calorie requirements and give yourself a target to hit each day with regards to calorie consumption. If you manage to stick to that limit, you should find weight loss comes fairly easy.
Taking this approach also gives you an idea of what to do when your results stagnate for a few weeks. You can simply create a slightly larger calorie deficit.
Again, this is all explained in my original article.
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