Weight Loss Barriers
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. So hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:Remember, all it takes is one day at a time. Hello, good morning to you. Right, straight in with this today. So there was a study right, love a study me, there was a study called, the topic was self regulation strategies for weight loss. So done in 2017 done by Justin Kumpf.
Speaker 1:And, so the study looked at people in America and it looked at really what the barriers were to weight loss. So like we can say like you know we can say going to a calorie deficit. Like I say to you all day, there's some people on Instagram, some Instagram influencers who all they say is just get a calorie deficit, me me, just you just gotta go on a calorie deficit, bro. And they're like calorie deficit, how do I lose weight, calorie deficit. Like, yeah, okay, okay, I get it like end of the day, net net, it is a calorie deficit that determines if you lose weight or not.
Speaker 1:There's so many factors in each side of the equation that may you know, what we do in terms of like what impacts our eating. So if something's impacting our calories in, you know, that's going to have an impact, And what's the calories out? So we need to look at what both of those things are. And that's what this kind of study was looking at was like, what are the barriers for? So the barriers looked at lack of support, lack of exercise, lack of willpower and then emotional eating, right.
Speaker 1:So do any of those ring a bell for you? Think about it. When you're trying to lose weight, what is the thing that has stopped you losing weight? Is it really like, I'd add another one up as well. It might come under lack of support, to be honest.
Speaker 1:But, you know, realizing that weight loss and fat loss are different, like you can lose weight, like you can lose fat, but it doesn't necessarily mean is you're to lose weight in the scales. I've done a video on this, which I'll link below after this. But basically, your weight will go up and down every day, because water retention, you know, body is 60% water. So you're absolutely foolish if you think your water weight is going go up and down based on activity, based on what you beat the night before, based on sodium intake, blah, blah, blah, blah, right? So we know that our water retention can be different.
Speaker 1:And they can be different vastly like three, four, five, six, seven pounds, different days. So if we know that, but we know for the deaths that we're gonna lose fat, why are we like, why do we panic when the weight goes up three pounds? Like you wake up tomorrow, you've done everything right today, you wake up tomorrow, you're three pounds heavier, but you know deep down, actually, I know this is water. Why do we still let that impact us? And I've seen this so many times like, yes, Scott, know it's water but it's still impacting me.
Speaker 1:Why is it still impacting you? Because you actually don't believe it's water. That's why you still think that it could be fat. Like, nana, I know it's meant to be water, I think it's still fat. Because you the the way you're looking at it, the way you framed it.
Speaker 1:So I don't care like if my weight goes up and down every day, I look at trends over time. And it's like a scientist approach. A scientist is not going to go mad over like different data points coming in. They take all the data points and look at it as a whole. And that's what you need to start doing.
Speaker 1:I know it's easier said than done, right? But it's important to realize that you can be losing fat, but you're not necessarily losing total weight. Like you could lose one pound of fat a week for eight weeks, so you've dropped eight pounds, but you could at the same time be getting more and more stressed. And over the eight week period, you've been adding on average one pound of water weight each week. So by the end of the eight weeks, you've lost eight pounds of fat, you've put on eight pounds of water on average due to all the stress you're going through, and your net weight hasn't decreased, but you've lost eight pounds of fat.
Speaker 1:Think about that. That's crazy, right? That's that's mental. So you need to realize that that your body does this. Anyway, so the first thing lack of support.
Speaker 1:Does this resonate with you? So think to yourself now, does this resonate with you? Lack of support. So how do you self regulate this? And how do you deploy strategies if you think you lack support, which you shouldn't on the total membership, you still might do.
Speaker 1:So identify the weight loss saboteurs. Like, are your friends and family making it hard of you? Are you getting in your own way when it comes to weight loss? Are you making it hard of yourself? Like, are you just giving into temptations all the time when you and you know they're temptations and you're not trying different intervention strategies?
Speaker 1:Right? Is that what's happening? Have you formed any self help groups maybe? Can I help? Like into WhatsApp groups, into into sub groups, into groups on Mighty Networks, do you think that'll help?
Speaker 1:Maybe ask your family and friends to say nicer things to you or not give you like terrible banter which does happen all the time. What about if they if you ask them to make healthy meals when you're about? And I mean, you don't have to ask people to change things on you, but it's gonna benefit them as well. So maybe you can start cooking instead of them to make sure you control cooking. Like, you can you can ask for help.
Speaker 1:Right? And I think if you ask in a sincere way to people that really care about you, they will want to do what's best for you. Okay? Remember that. You don't have to do things alone.
Speaker 1:The other barrier is lack of exercise. So you have to find exercise as enjoyable. If you do exercise you hate, it doesn't reduce stress, it makes stress worse. And stress will make you hold on to water weight. Stress will cause you to be in the short term stress basically shuts your appetite down because why do you need to eat when you need to run away from a lion?
Speaker 1:Basically, the premise is fight or flight. There's no need for digestion to happen. Out it all comes, there's no digestion happening, so you don't need to be hungry. But if you keep your stress response on intermittently intermittently all day so you're stressed one hour goes down and then another email oh my god you bitch and then you go back and then oh my god and you send it to your mate and like did you see what she said oh my and they're like oh my god and they're making it then they're making you relive it and every hour this happens to the day and this happens every week at work right, this is not good. This is what we call chronic stress and when that happens you actually, your appetite actually goes through the roof, you actually become, you are actually, your appetite goes up and you actually want to eat more fatty and, carb y foods unfortunately.
Speaker 1:If there is a God he's really punishing us isn't he? What a guy, what a girl, whatever he is. He's like do you know what, why don't we make people, why don't we make the people who are always stressed become super hungry all the time? And no no no wait no God wait now, why don't you make them super hungry all the time but also make them crave all the sugary fatty foods, oh yeah mate, yeah let's make people's life really really hard but they're not going to get these until the twenty first century because there's not enough food. Yeah yeah yeah, basically we'll give humans like a really sharp increase in change so they go from having hardly any food until like 1940 and then once capitalism and stuff flies we'll make them have so much food they don't know what to do with it and then that's when we get them.
Speaker 1:Yeah, yeah mate I can't wait till it turns out. That's how we could have gone down. So you don't want to be like I said earlier, you don't want be getting in your own way. So being always stressed is getting in your own way and like, oh I can't help the stress. You can help a lot of the stresses.
Speaker 1:So environment causes a lot of stress. Turn your notifications off on your phone. You don't need notifications on your phone. You don't need that phantom buzz. Look at your phone, there's no one's there.
Speaker 1:Turn off notifications, don't mean like vibrate I mean go on settings and turn off all notifications so you only see a message in WhatsApp if you go on WhatsApp, you don't get buzzed by it. Right, You got to do exercise you enjoy because exercise you don't enjoy doesn't decrease stress. So one way to decrease stress is to do exercise that you enjoy. So that's why we offer many different exercises to try them out. And also think about it when you get stressed out right, your body gets ready so it doesn't really differentiate between a physiological stress which is you know someone you hate has emailed you something and you hate it versus like being in danger like physical danger right.
Speaker 1:So your body gets prepared to fight or flight, fight or run. So your heart rate goes up, adrenaline is released, your thighs muscles are pulling it you know you're the muscles there, muscle glycogen. Carbs are being delivered to the muscles ready to run. So the best thing to do when you do get stressed is to actually go and exercise because if you're not gonna exercise you're literally doing the opposite of what you're designed to do in that situation. So in that situation, you're not designed to sit down all day worrying on the phone looking down and texting other people about it because you'll find your heart where it's still through the roof, you'll find you get you feel even worse and you find you just get like it just irritates you, you feel irritated.
Speaker 1:So just go for a walk, a run, a workout, half an hour, twenty minutes, just do it. And you'll actually do a class workout because you are prepared, that adrenaline is ready to go. So that's another tactic for you. Another thing, so you can set up like text message reminders in a group to to message like, you're a live workout today. The live workouts are great because you can show your face, and you can just get a group going accountability.
Speaker 1:Another barrier like I said earlier was lack of willpower. So this is a tough one because I'm doing like a systematic review in moderation right now in terms of eating and really cutting out foods that are problematic to you doesn't work because it means you have to keep that willpower working and say no and really reducing portion size is tough as well. So what you have to do is you have to increase the amount of food you're eating via like veggies and stuff like that and lean meats or whatever or those types of things and then you can maybe have a moderate portion of the problem foods, right. And if you make sure you're eating a decent volume of foods, good foods, nutrition dense foods and your other meals, you won't feel like you're on a diet. You'll feel full and happy and you'll be having your chocolate or whatever you want and you're still within your macros.
Speaker 1:So that's the technique to take is to not feel like you are deprived. And then the last one emotional eating right so emotional eating this is a tough one because if you leave this intervention to when you are peak emotion and you want to eat to feel better, the problem is that's the symptom and that's not like what's cause, like what's the cause, the root cause of that, the emotional eating, that's the way you have to look at. And then you have to start flipping her in a sense. So if you do start feeling emotional, you want to feel better, you don't necessarily need to eat to feel better. You can go on a walk, you can maybe phone a friend, You can maybe, you know, go for fruit and drink a lot of water and then go for a while.
Speaker 1:Like you can do different types of things. And really the breath work would be great for you. Try and do breath work, try and do the yoga. And I'll share this sheet with you as well about like certain certain is like cheat sheet basically so your values so anytime something like this comes up you don't need to you don't need to decide now what you're gonna do you just look at your sheet of values and go like would the person I want to be emotionally right now and if the answer is no your answer is done. I know it sounds stupid but you have this sheet done and all your answers are there and you can like skip.
Speaker 1:Skip decision making because you've already made the answer because you've already pre planned the person you wanna be. Does that make sense? But I'll share that anyway. But hopefully that was helpful. If you still feel stressed, go for a run.
Speaker 1:And if you hate running, do a workout. And if you hate workouts, find something you enjoy that makes that that has your body moving. It could be dancing, it could be kicking, not me don't kick me kick Ryan if you see him. I don't know what else just move just go for a move for twenty-thirty minutes but again have a good day enjoy yourself focus on what you're gonna do today what's your one big thing get that done the gear steps and remember your protein is very important, you know track honestly and that's all you can do That's really like, you know, when more can you get out of your day by doing that? If you do that every day, honestly, that's the magic.
Speaker 1:That is the magic. It's not magic, but that is the magic. And I'm gonna remind you of your day there. So up to you really you either do the magic you don't but if you do in three six months time you're gonna look back and go do know what Scott you were right that was the magic thank you very much for teaching me the one day at a time philosophy and that's it, enjoy your day, see you tomorrow. And that's it, thank you for listening to the one day at a time podcast with your host Goph Lear hopefully you understood something I said.
Speaker 1:I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday. I don't want you to think about leaving a review on this podcast. I don't want to think about going to another website.
Speaker 1:What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy, and your life will change.
