Only 3lbs Lost in 3 Weeks, Is This Bad?
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. Good morning, I'm back, and I'm a new age, 29 years old now, so things are gonna change around here. I had a great birthday, guys. Same group of people, same friends over the years, the orgies always there.
Speaker 1:Always make a make a thing of it. September, my birthday, my twin sister as well. And it's always good to reflect on the year that's been. I don't know why but it's way more reflective of my birthday than it is on new years. So I just think back, what happened this time last year, my birthday?
Speaker 1:And I was looking back and I did some notes. I was like, what's really happened? So I moved to London in 2015, yeah. And this is my thing about like connecting a daughter looking backwards only. I did a presentation, it's like business wheels the other week about the journey of Rugby Waffle Turtle and stuff.
Speaker 1:I'm trying to get across these entrepreneurs and young people, you can't predict what happens, right? You can go in the direction you wanna go but the dots you'll never guess how they line up because absolutely nuts how things actually turn out. And this happens and that happens and you think, wow, you know, fate or destiny or whatever. But you've got to put yourself out there to put those dots out there. Right?
Speaker 1:You wanna put the dots as many places as possible. But I was looking back through mine, was like, right, so I moved to London in 2016, just moved to London in like August or July of that year. Life was basically a party. Like I was living in this shout, which is amazing. I met amazing friends for life, Australian, Belgian, Portuguese, Irish.
Speaker 1:And I thought that's what London was like for everybody, but it was definitely not. When you move into shitty house shares, way worse. And that summer couldn't be beaten, twenty sixteen amazing. So at that birthday in our new house in the back in the party, was like, this is a peak. What a what a time to be alive.
Speaker 1:The next year, I just come back from a Croatia yacht week and I had secured some investment for rugby warfare just just before my birthday, a few days before. I remember thinking on that birthday, twenty fifth, I was like, I've made it. I keep thinking I was made it. Friends are there. Was talking around.
Speaker 1:It's made it. I love it. Most ah, this is amazing. '25. Made it.
Speaker 1:It was miles off the truth, guys. Okay miles off. 2018 I just got back from San Francisco for that summer I lived out there and I had a vision for what would turn into be turtle and that's when I first had a chat with Ryan and Louise about how we could clash our minds and experiences into building a product that the fitness industry needs. And that was 2018 and on my birthday. And then my birthday in 2019, we just finished our first turtle event the week before and it was a phenomenal turn in Fulham.
Speaker 1:Was amazing event loved there. September 2019 we just launched the Turtle membership just before my birthday, it was a lockdown time. And this time just before my birthday we launched a new Turtle macros app. And you look back through that, like, and you try and see how it connects. And yeah, you can see how the last few years have connected.
Speaker 1:But when you go from moving to London, living in a full time job, loving life to then getting some invest, quitting that job at the end of that year and then get an investment in 2017 thinking you've made it. And then a year later it's completely flipped and it said, haven't made it at all and you've got other visions and that other visions turn into someone else. Else. I think it's important that we realise that's how it works. But a lot of people don't even put themselves out there because they wanna know what the future is 100%.
Speaker 1:They wanna know 100% what's gonna happen if they do this. Then if they don't get that, they actually then never take the next step forward, which really leads me into a comment that I saw on the group yesterday. And I think this is like wanting things to happen now, right now. And if it doesn't happen right now, it's disheartening. And I think that story I showed you that even between all those years has been massive failures that put me rock bottom.
Speaker 1:And the only way it got through is knowing that I've kept going, kept plugging away, things will get better. Taking a slow and steady approach and not wanting, you know, 25 wanting to say I made it. There's no such thing as made it. You're gonna do your best every day, things might improve great, but there's no such thing as made it like this is such a stupid mindset I had. That it just doesn't make sense.
Speaker 1:There's no such thing as made it, right? Even in health and fitness. When we think we've made it in health and fitness, we put the foot off the gas or we just actually become complacent. Then we revert back to our older selves and then think that's enough but it never works. But the comment I want to address is and this is not to have a goal I think this is something we see all the time on the membership.
Speaker 1:It's a comment saying that you know I think my macros are too high I've been on it for three weeks and lost three pounds mine are currently at 2,600 calories per day which I feel is far too high when I paid for the eight week plan I was 1,900 I can't eat that much. I'm not sure what's changed in a couple of weeks. I keep being told trust the process but I've got around six stone to lose and lost three pounds in three weeks which is disheartening. And I sympathize here, okay? Because when we got sick stone or the journey is a long one, we do feel like we want things to happen fast.
Speaker 1:We want it to happen now. We want more now. And then what we do is we make short term decisions that turn into long term. We turn our long term futures into something that's quite bleak. Because the more we do rush and yoyo diet and try and lose weight fast, the more we actually put on over time.
Speaker 1:So the more we force something now, the less likely it is to work. You see this in even other stuff like relationships, even in their business and stuff, trying to force things through now and it just doesn't work like, it never has worked. And I think we need, I dunno why we think it does, but I think we hope it does. We might be the person that does work for now. I don't care what everyone else thinks.
Speaker 1:The slow and steady whatever, your dieting might be bad for someone, but I'll do it. And look, human nature's human nature. We can learn from each other and your dieting, the studies on it are just you know conclusive the more you try and lose weight fast and your your the more weight you put on right so we need to get out of our head but we need to challenge him the beliefs that we also say okay so if I were to look at some of the things said in that comment it's like mine I'm under 2,600 calories per day which I feel is far too high you know those words invoke emotion and that emotion excite us somehow if we don't know how to address them can, essentially control our day. So I just say I'm on 2,600 calories a day which I feel is far too high then I'm gonna get annoyed I'm like this is far too high why am I on these calories so high Why am I in 2,600 calories? This is way too high.
Speaker 1:This is stupid. It's a stupid plan. They don't know what they're talking about. And there's these, like, catastrophizing thoughts and these negatives and keep going. But actually, if you look at the truth of the matter objectively, right, and we look at this objectively, And the members state in 2,600 calories is too high.
Speaker 1:If we press on that and they've lost three pounds in three weeks, we know it's not too high. But we also know the condition in the diet industry over the last thirty to forty years isn't helping, right? Cause we think we should be eating as little as possible to lose weight, that's what we've been told and we've been told we should eat thousand calories a day and this and that and this food and that food and the critical word is we think because what we think isn't true right, this is a shocker for you and the same for you what we think is this doesn't mean it's true just because we think as a fact or think that's true it doesn't mean it's actually true and we have to challenge these beliefs because conditioning we've been conditioned as a society of course for good or for bad over tens of thousands of years but in reality of this in health and fitness the last thirty to forty years has been really bad for us. So our biases are really taking us apart really, our biases are leading us to the wrong conclusions. So the next part is quote is I can't eat that much, 2,600 calories a day.
Speaker 1:But the reality is the stone cold reality is that the member in that's been the state in this has been eating more than 2,600 calories a day on average. How do we know this? Well, if the member's been gaining weight over time and there's been a calorie surplus happening over time. And for the calorie surplus to happen over time it has to be eaten over the maintenance so 99% chance which is 100% chance actually though I said 99 a 100% chance that this person's been eating over the maintenance and they would have been eating more than 2,600 calories especially recently if they're now taking charge of their fat loss but this is the thing it doesn't mean you've been eating 2,600 calories on Mondays or Tuesdays or Wednesdays or Thursdays maybe you have been eating 1,500 calories or 2,000 calories in the weekday. But what we forget is one, we underestimate our calorie intake by a lot.
Speaker 1:Two, when it comes to the weekends we have no clue about how many calories we're eating and if you actually looked into these things guys you will be mind blown how many calories are in meals out restaurants and stuff. You're talking thousands and thousands and thousands of calories easily eaten without thinking it so the chances are the person in question and anyone else has been gaining weight is on the weekends you've been eating so many calories that your average intake over the week is beyond your maintenance meaning over the week you're gaining weight even if it's a pound, half a pound, over a year that's 12 pounds, well not a week sorry that's forty, fifty six pounds. If we're gaining a pound a week, well, 52 pounds. I don't know what's going on here guys, my maths is absolutely on a podcast live. But say 52 pounds in a year if we put in a pound a week on just because of weekends are going way over.
Speaker 1:But even if that's half a pound a week, even if it's half a pound a week, it's still a considerable amount, isn't it? It's still you know 26, 20 5, 20 6 pounds a year being gained. And that's what nearly two stone a year. But the thing is we've probably been gaining weight slower than that. We've probably been gaining weight at the rate of maybe one stone a year, half stone a year but one stone every year for five years is five stone, Right?
Speaker 1:And we've that would be down to weekends being like massively over and then putting us into a surplus for the for the week. And we realize this. If we realize this is the reality of our behavior, we need to then look at the truth and be like, look. We are we're fooling ourselves. We've been fooled.
Speaker 1:The first step of this is awareness. Right? The awareness of I've definitely been over 1800%. Right. 600 calories a day is too much for me.
Speaker 1:It might be too much for you on a Monday, but over the week average is not. So let's address this use the macro planner give yourself more on the weekend less in a weekday this is more of in tune with our behavior so you eat less in the week more buffer in the weekend which means if you stick to it you're going to still be in a deficit and you're still going to be doing the eating part and you've always had and we always do have lowering the weekday more on the weekend okay. And the last part this is like what says here is I keep being told trust the process but I've got around six pounds to lose and lost three pounds in three weeks which is disheartening okay and the disheartening part I get it we all want things fast we just do human nature human nature but we are rational beings makes much which what makes us different to a cheetah or a cow or a sheep where we can actually say do you know what I'd love things right now but that's not how it works okay and you have to start the journey one day at a time you know how do you know what's the thing how do you move among them whatever one stone at a time we you know there's so many ancient sayings about one day at a time one step at a time we can't overlook this wisdom we can't.
Speaker 1:One pound of fat a week is sustainable okay write in one article a week if you want to be right that's sustainable to start with doing one or two workouts a week is sustainable to start with everything you you want to learn to code you want to learn a new skill one time a week or whatever it is these small steps is sustainable and we slowly build on them over time and this is the thing this is the secret. The secret is the slower we go the faster we do reach our goals right and I know you've all heard the story the tortoise and the hare why is that story so why is it so like I don't know why do we still have this story around today? Why is he around? Why is he here? Why is we've been speaking about hundreds of years?
Speaker 1:Why is our story, in our culture essentially? Because wisdom that works gets passed down and the wisdom that doesn't work doesn't get passed down. So the wisdom we got today from the ancients are what is what worked essentially and so the ones that didn't get discarded even if they do pass down. So the tortoise and hare is a story that's always been about but we ignore it, I don't know why we do, it's a story that is literally the truth bomb in your face. The slower you go, the faster you've reached the end or the goal and there's never the end but the slower you go or the further you'll go.
Speaker 1:We want to be the tortoise in this case and we must believe this thing right and I think this is the thing, the personal philosophy to succeed is the Tartos in the hare slow and steady one day at a time that must be a personal philosophy right because if it's not you can only want results now you want extreme stuff and you won't have six stone to lose if you follow the extreme yo yo dieting, you will have seven stone to lose next year because that's what the research says, the research says if you keep trying these extreme yo yo methods you're gonna put on more weight than you started, you 'll have seven stone to lose next year, eight stone to lose the year after, nine stone to lose after that. And if you follow the slow and steady approach within the next two or three years, you'll have three stone left or four stone left, maybe two stone left. The difference is staggering. And it's not about the sixth stone. It's not about losing the sixth stone, it's about the person you have to become to lose that weight in a slow and steady manner whilst keeping your life intact essentially.
Speaker 1:We essentially go in reverse, we go in reverse when we try and force and I think it's realising it and it's it's the same thing, it's hard to realise but we have to try hard because it's same with smokers and it's like on the packet that shows the lungs and it's dying and cancer like if you smoked one fag and then caught cancer you obviously wouldn't do it but it's how it slowly happens over time and you don't see it come in and I think that's when we really have to keep reminding ourselves every day like even the one here will lead to that, the one yo yo diet here will lead to another yo yo diet, another yo yo diet and the health issues that come down the line. We go in reverse, we can't do that anymore, have to be rational. That's what being wise is about, it's being rational. Okay, so we're gonna lose weight slowly in a manner that's enjoyable. We want to refocus our energies on the things that matter in life not on what potato you should eat, sweet potato, normal white potato or the brown rice, white rice, what's going give us more fat loss, we will eat at this time or that time.
Speaker 1:Stop all our nonsense, it's not going to do you any favors, it's gonna cause your energy to drain. It's gonna cause conflict in the mind. It's gonna cause you to go left, right, back, front, and you're gonna stay in the same place. It's gonna frustrate you when actually what you need is you need to unleash that energy that you've been wasting on all the nonsense stuff into other more important elements of your life, your friends, your family, the work you want to do, the meaning you want to give to your life. That's more important, way more important than if you're eating a white potato tonight, right?
Speaker 1:Or some brown rice tomorrow. So let's reclaim that lost energy, let's reduce the stress that we've got about fat loss right, let's eat as much as we can while still losing weight in a sustainable way and let's give it time, let's then focus on other things that matter. Okay that's what the app is about. If you really knuckle, the app's not a food tracker, the app is something that gives you life back because it reclaims all the shit that you've learned from nutritionist says look just do this and use the planner, that's all you gotta do guys. Just do this, go and live your life, we got you.
Speaker 1:Stop messing about with this, you don't need to be looking into this too much because it is very simple, we made the tools there for it to be simple. Go and learn about emotional resilience, even go and see psychotherapists, on the mind is what we need to look and focus on the mind is what we need to train more right than if we can lose three pounds instead of one pound of rice, white rice versus brown rice okay And I've seen a few comments and I think it's true because it happens to me, but we do sleep better and members are gonna sleep better when they use the app because they know they're being accountable, they're being honest, they're doing the work, but they know the app is helping them and they know there's no stone unturned. And when they hit their head on that pillow in the night they go, I did my best today, everything's out there and whatever's gonna be will be, but I know everything's out there, open, honest and if there's going to be changes there'll be changes done by the app. So I'm going to leave it to the app to do that work for me.
Speaker 1:I'm going to focus on other parts of my life and that is such a relief. Honestly, it's such a relief for anyone that's used a macro planner, you know when you do those slides up and down and you've given yourself more and less on other days and you've accounted for it, your stress just vanquishes, doesn't it? And that's what it's about. So it's been more of a longer voice note today. But remember the first part of the voice note is about the dots moving forward.
Speaker 1:Like you can't expect to predict everything that happens. The same as fitness journey stuff like just try new things, try a few workouts, try the app, do this, join the community, talk to one person, message someone that inspired you. And in six months time you look back, like, wow, tried this new class because that person did the app, lost this and I got new energy, did that. And you'd be blown away by how you connect the dots looking back but you must put yourself out there and try these things and go all in with it as well. I promise you, you'll start looking back at the dots and going, wow, that is phenomenal how that happened.
Speaker 1:And all we can do is do our best today. So enjoy your day guys. Watch your one big thing, get that done first, then do the rest of the tasks. But get that one big thing done boom and, use the app and if you have any questions let me know but I hope you enjoyed and I will be back in your earlobes tomorrow. And that is it for today's episode so hopefully you took something away from it if you didn't here's what you need to away.
Speaker 1:Stop wasting time on social media. Stop wasting time gossiping. You've only got a day to live. Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time.
Speaker 1:Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days but if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your day and hopefully I'll see you back tomorrow. Do daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you can make the most of today, I'm telling you, you'll have a fulfilled life.
Speaker 1:So enjoy your day and hopefully, I'll see you back tomorrow.
