Speaker 1: 00:00

Good morning everybody, I'm back, I'm feeling good again. Do you know when you're ill and then you get back to feeling healthy and you think oh my god I feel so much better now and you are so appreciative of just being able to do normal stuff? That's how I feel right now. Pay on happy days welcome back to me. I'm back.

Speaker 1: 00:18

So I want to just remind you guys of just maybe some research on rapid weight loss versus slow weight loss. I'm going to show you the studies on this and to just remind you you're on the right path. Okay, just to it's a big reminder, we might be like I wish I lost more weight and you know, we have to also work from facts guys. Please be people that start working from facts and not like, you know, subjective things because I can't remember who said the comment, but I think it was Louise Chambers maybe. Hello, Louise.

Speaker 1: 00:51

You say in your post that you didn't know if you lost much weight or whatever, when you actually looked at it, you would lost like two KGs in three or four weeks and you would drown like 1.5 inches in the waist and two inches in the hips. Like, when you actually see those facts, you go wow, that's change. On top of other things like mindset and all this stuff, we have to make sure we're very objective with our data, says in tiny habits, this is a necessity for long term change to be objective with our own data, not to look at it from our own experiences and perception because we're going to always hate ourselves. Just it's a natural condition to be like very down on ourselves. How would you speak to your mate?

Speaker 1: 01:31

If you saw your friend's data, would you react to it? Same how you should react to yours. If you haven't lost any weight yet, do you feel better? Do you feel healthier? Do you feel like your body's in better shape?

Speaker 1: 01:44

Because a lot of the fat loss starts from the inside first around the organs and then you start losing weight outwards, then it starts as well from a head to toe. Kind of, look from your head down. So your face was like getting lean on all, I remember this. You know, it's gonna take time, but what happens is, and I don't know why, you know, ask God or whatever that is, but we wake up one day and we go, woah, I have changed. I do look different.

Speaker 1: 02:10

And you I don't know when that day is, but it's coming. It's coming as long as you stick to it. And I'm telling you, you go, wow, I feel different. But you know what happens on those days? And you'll all admit this, you have those days, you wake up, you go on the scales, look in the mirror, you go, woah, yeah, you're definitely looking leaner.

Speaker 1: 02:27

What do you do that day? You put your foot off the gas. You go all out. I'll use slack. And not just slack in terms of it's fine to eat foods and enjoy an Oreo ice cream or whatever.

Speaker 1: 02:38

But what you tend to do is you tend to go overboard and then actually go way over your maintenance and you just eat and drink and you know, and there's a book on this called The Art of The War of Art and it's called like resistance. It's like this internal resistance we have that kind of does a counter attack on us. Moment we're nearly crossing that line to make progress, real physical progress that we can see, we somehow self sabotage or we do it to ourselves. To be aware of those days, the days are coming but please you keep going as you go on. Same thing, don't let it derail you.

Speaker 1: 03:12

So let's have a good study. Let me shut up for a second and get on with this study. The first thing to notice and I probably don't have to mention it, the popularity of obesity as well, obesity is increasing. Thirteen percent of adults worldwide are obese and thirty nine percent overweight. The risk of obesity, metabolic diseases, know a lot of stuff if you're obese there's a lot of health risks.

Speaker 1: 03:38

There's, like, some data not coming out that you can be overweight, but as long as you're doing healthy habits like walking and all this stuff, then massively reduces it. But overweight obesity in itself is a risk factor. That's fine. We get that slowly. We we we get it off slowly.

Speaker 1: 03:52

That's the way to go. Right? Now with this in mind, obviously, you look at the NHS, they they push on to Slimming World and stuff like this, and they want you to lose weight fast and all this stuff. And actually, I'd say your your diet is as bad as smoking. If you look at the stats of yo yo dieting, ruthless on the body, ruthless on the mind.

Speaker 1: 04:11

Probably worse than smoking, I don't know. Can I say that? I don't know but it's up there. The purpose of this study was to see you know what rapid versus slow, what's the difference. So in a classification of diets based on calorie restrictions and speed of weight loss, diets have been divided into rapid, moderate and slow weight loss.

Speaker 1: 04:36

Many studies recommend gradual weight loss for obese patients. Many people would like to lose their excess weight in the shortest time though. So based on many studies slow weight loss has a significant difference from rapid weight loss. The review study showed that the metabolic differences between the two types of diets are still unclear. Therefore, the clinical trial study aimed to evaluate the effects of the two protocols on weight loss in obese and overweight people.

Speaker 1: 05:00

So the experiment was is a clinical trial was conducted on 42 obese and overweight individuals. The inclusion criteria were lack of physical activity, no smoking, no alcohol, no usage of herbal supplements and vitamins, and lack of weight changes in the last six months. So 40 participants, 26 female, 16 male. There are like studies now. There's a lot of mix, not just males.

Speaker 1: 05:22

Average age, 36 years old. Average height, hundred and sixty three centimeters. Average BMI, thirty three. Average body fat percentage, forty one. The exclusion criteria included pregnancy, breastfeeding, use of drugs that affect metabolism, lipid and glycemic profile, eating disorder, diabetes, cardiovascular disease, kidney problems, thyroid, digestive, respiratory diseases, and cancer.

Speaker 1: 05:44

Participants consuming more than three hundred milligrams of caffeine daily were also not included. That's probably two or three strong cups because caffeine is a can in a sense help with fat loss actually. Anyway, the participants were randomly divided into rapid and slow weight loss groups. Rapid weight loss and slow weight loss groups based on the loss on the lost weight at least 5% were defined over a period of five weeks and fifteen weeks. The prescribed calorie restricted restricted diet contained 15% protein low, 30% to 35% fat, and 50 to 55% carbs on average.

Speaker 1: 06:22

So the slow weight loss group were in a 500 to seven fifty calorie deficit which is guys where you're on. So lose 5% of body weight in fifteen weeks. The rapid weight loss group were in a 1,000 to 1,500 calorie deficit which meant they lost 5% of their body weight same as the slow but in five weeks, so three times faster. Are you with me? 500 calorie deficit versus basically 1,500 calorie deficit.

Speaker 1: 06:50

In general, the meal plans include three main meals breakfast, lunch, and dinner, and three snacks mid morning, mid afternoon bedtime, and low saturated and trans fats, and added sugars. Okay. So the low calorie diets produce an energy deficit of 500 for slow weight loss. Okay. That's what we call you on guys just to let you know.

Speaker 1: 07:12

So here's the results. Of the 42 participants assigned to the trial 36 subjects completed the study, 18 subjects in the slow and 18 in the rapid. Okay. Waist circumference and hip circumference in the slow weight loss group had a significant reduction compared to the rapid weight loss group. A significant reduction in fat mass and body fat percentage was observed more in the slow weight loss group committed the rapid weight loss group.

Speaker 1: 07:43

Okay, so the rapid weight loss group, they did lose on the waist and hips, of course, right. Solid is slow, but slow was better in this regard. A fat mass before and after, so we're looking at let's have a look, yeah. Slow, So slow was improved was beneficial. Slow was superior there.

Speaker 1: 08:11

There's significant reduction in weight as well, lean body mass, like muscle mass basically, and fat free mass, total body water and resting metabolic rate was seen in the rapid weight loss group compared to the slow. So the rapid weight loss group lost more of everything in terms of weight, lean body mass, fat free mass, total water and the base metabolic rate. Right, so they lost more but more muscle as well. So it seems the effect of slow weight loss is in maintaining body water and lean body mass, right was more significant and better than rapid weight loss. Right.

Speaker 1: 08:54

So in 2012, there was a study in obese postmenopausal women, This showed the same slow weight loss is better in this regard. So the results of this study showed that slow weight loss caused more fat mass reduction and less muscle loss. This is a very important point to understand. Okay, so both protocols led to weight loss, right, because they were in deficits. Right.

Speaker 1: 09:20

Both improved lowering bad cholesterol, improving insulin resistance and stuff like that. But the conclusion of this was rapid weight loss was more effective in losing total weight. However, body composition was more favorable in slow weight loss. We don't want just want to lose weight guys the same as like when I tell you like you might lose three pounds tomorrow, it's going to be water retention. The worst thing about fast weight loss is you lose more weight but a bigger percentage of it is from your muscle because it's such a rapid extreme way to go.

Speaker 1: 09:52

Right, so it doesn't matter actually if you lose more weight, if you're losing more muscle at the same time, your body fat percentage isn't going down as well as a low fat loss. When you go slow fat loss, you lose more fat, you maintain more muscle, so your body composition improves. So when you go faster, there's no real benefit. If we understand we are after fat loss and not weight loss. Weight loss will come with fat loss of course, but total weight is so there's so many things like mental cycle, water, if you're training on strength training, you're progressing, you're going to be adding some muscle mass, you're going add in more water to the muscles, your total weight is going to go down slower, right.

Speaker 1: 10:39

But if we were to peel off the water retention, your fat loss would be superior and your body percent, your body composition would be improving way better versus fast, fast weight loss, right. And also rapid weight loss is a massive risk factor for weight regain, so you're dieting. Obviously this is not a huge study, but it's just to reconfirm to you guys that what you're doing is absolutely the best method, the safest method, the most beneficial everything that you can do for your own body and health. You're gonna look after your mindset, you're in a moderate slow deficit, you're not extreme deficit, we don't believe in it, let the weight come off as it does 500 calorie deficit is manageable. Not only that you're going to lose more fat and keep hold or gain muscle versus going more extreme.

Speaker 1: 11:38

So when you try and go faster you actually go slower. It's kind of like when you're like driving in traffic and you like wanna guess somewhere rushing and then you rush and then you crash a car because you're to rush and you do make a mistake crash. It's kind of like you see it that way, then we're just chilling. Cruise control. Boom.

Speaker 1: 11:53

Tunes on. We're loving life. And radio Gaga's going on. Know? Turtle radio radio I can't sing.

Speaker 1: 12:00

Radio Gaga. So, yeah, I just wanna reaffirm it because I think this time of the challenge, we're like 43, 44 through now. So we still got more than halfway to go. You're like, this the way? Is this the way I want faster?

Speaker 1: 12:14

It is the way. If you really, really, if you really are about looking after your own body, self care, self love, all that stuff. If you really care about yourself, you will stick to this path. Okay? And that's really it.

Speaker 1: 12:29

You stick to this path, you work in your mind, you work on exercise, You work on community. You work in learning. You work in smiling, like right now. You work in building tiny habits, letting them grow into amazing flowers. You know?

Speaker 1: 12:42

You work in yourself, and it's amazing what can happen in a few short weeks. Imagine ten weeks. Imagine doing this for the rest of your life. That's it. That's it, we do it.

Speaker 1: 12:50

Fat loss is a byproduct of this lifestyle and we let it happen slow because we know slow is better. Slow is smooth and smooth is fast as they say in the military. It's kind of got a, it's kind of true here as well. Like you actually do lose more fat when you go slower, quicker. It's a it's a headmaster, but it's true.

Speaker 1: 13:10

But I just wanted to remind you guys, I hope you have a great day. I hope you're feeling pumped. It's Thursday coming to the end of week five. There's still plenty left in the tank to get done. If you are feeling a bit slow this week, I urge you as soon as this voice note finishes or right now is to do that one thing you'd be having me doing.

Speaker 1: 13:27

If you haven't tracked for a few days or you haven't tracked yesterday, track right now. Get your phone out and just go on the app and track what you just ate or you're about to eat. Do it right now. Stop messing about. Just do it.

Speaker 1: 13:40

Once you do it, it's in. Okay? Put the notifications on your phone to prompt you to tell you what times you know that you'll be non busy that you can just put your food in or you know do your morning diary entry. If you have put your food in but you haven't need diary entry get that done as well. Just get it done right now.

Speaker 1: 13:58

Are you doing it? You all rushing to get four now right now. You doing it? Happy days and then anyone else just get it done and then think what's your one big thing today? Come on, what's your one big thing?

Speaker 1: 14:08

There's a bit there's a correlation between one big things and success in general, 100%. Some people do nothing all week, but you just do one thing. What is that going to be today? Get that done. Write it down.

Speaker 1: 14:21

Get it done. Put it in the phone, put in the daily diary entry at the morning and then evening. Take it off once you've done. Guys, have a good day. Enjoy yourself.

Speaker 1: 14:30

I'll see you on the radio. Put a smile on your face. Drink some water and do that task you've been holding off, and I'll speak to you tomorrow.