In the Grand Scheme Of Fitness With Justin and Ethan

Breaking the Cycle: Why 90% Regain All Lost Weight Within Five Years

• Justin Schollard • Season 2 • Episode 56

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The reality of weight loss sustainability is stark, with 90% of people regaining all the weight they've lost within 5 years due to biological factors and unsustainable approaches.

• Biological factors work against weight loss as hunger hormones increase dramatically with each pound lost
• Modern food is engineered to be highly palatable but not satiating, with fiber often deliberately removed
• Quick-fix diets fail because they're temporary solutions that don't address long-term habits
• Sustainable weight loss requires modest calorie deficits (10-15% below maintenance) rather than extreme restriction
• Small food substitutions like low-fat dairy, leaner proteins, and lower-calorie condiments can save hundreds of calories daily
• Breaking limiting beliefs about reduced-fat options not tasting good enough is essential for long-term success
• Understanding your calorie maintenance level through online calculators provides a crucial starting point
• Single-ingredient whole foods should make up 80% of your diet with 20% reserved for favorite treats
• The ability to tolerate temporary frustration during the adaptation phase builds the skillset needed for maintenance
• Homemade meals typically contain far less oil and salt than restaurant options while being more calorie-friendly


Speaker 1:

90% of people over a five-year period will regain all of the weight they lost. Welcome to episode 56 of In the Grand Scheme of Fitness with Justin Scallard and Ethan Wolfe. I am your host, justin Scallard, and I am your co-host, and Ethan Wolfe, I am your host, Justin Scalard.

Speaker 1:

And I am your co-host, ethan Wolfe, and today, guys, we're talking about a scary statistic that is actually, in my experience, quite true, and that is that 90% of people over a five-year period will regain all of the weight they lost. That's crazy. So basically, what that means is that 9 out of 10 folks who've experienced any sort of results in the moment meaning like, maybe you lost 20 pounds, 50 pounds, 100 pounds on average, when tracked within five years, 9 out of 10 of you will gain it back, and that's a pretty startling statistic, and I think we just want to talk about why, and maybe talk about some of our own personal anecdotes with working with clients and what we see as just a sustainable way to make sure that you're not a statistic.

Speaker 2:

You know part of that statistic that most people do not believe when they hear it.

Speaker 1:

They don't believe it because you know it's like there's statistics, but it's them, not us. Oh, of course I would never. I would keep it off.

Speaker 1:

Yeah, and it's like you know, when you say, hey, 75% of the population is obese. Nine out of 10 people will regain all of their weight. You know the average American X, y and Z, it never feels like it's you they're talking about. It feels like it's them, yeah, but that's such a huge percentage of the population that it's like it probably is you, yeah, or it's been you multiple times yeah, it's already actually been you, but it's like, probably is you, yeah, or has been you multiple times yeah, it's already actually been you, but yeah, yeah, denial.

Speaker 1:

So, first of all, like I think really what we're talking about is sustainability, yeah, and I think there's a lot going on with this that you know. It's like there are real things, like real biological and hormonal things that happen as we become a smaller person, as we, as our bodies, lose weight, you know, our hormones do change and our hunger hormones increase. Yes, ghrelin, leptin what was the statistic? For every kilo of body weight we lose, our hunger hormones increase by like 100 calories. So if you lose 10 kilos or just give or take 22 pounds, that means that you're going to be craving a thousand more calories a day via v, your hunger hormone increase insane, which is especially why, if you've gotten to being obese and actually lose weight, it's so much harder to sustain that weight loss because you just so your.

Speaker 2:

Your clock is so wired of like. We need to get back to where we were.

Speaker 1:

Yeah, that new set point of being obese is what your hormone levels and your appetite levels are dialed in at now. Yep, and it goes against human nature to purposefully restrain from food. I mean, like they even like. And I don't mean to demonize the food industry, because it is what it is, it's just, it's just supplying the demand that's out there. But for sure, like obesogenic food, carl's jr doritos ice cream, it's designed to be fucking delicious and unsatiating.

Speaker 2:

I mean, I was actually just reading about a whole thing about when industry started to purposely remove fiber from food. So if you look at cereal and you look at corn puffs, corn actually has a fair amount of fiber, but you look in the cereal and there's zero fiber, because now it's not satiating. Yeah, it doesn't keep you full longer. It's more likely to eat more of it.

Speaker 1:

Not going to want seconds or thirds. If you're full, make more money.

Speaker 2:

Yeah, and so it's like you know, unfortunately profits do drive things and you know, there's all these little things that they know and they always have, they always will, and so we can't control that.

Speaker 1:

What we can control is how much awareness we have over it and our choices, and I think there's so much power in the knowledge of understanding that you are going to be hungrier as you lose weight. If you're going to lose weight, you have to be in a calorie deficit. If you're going to be in a calorie deficit, you're going to be hungry. I'm sorry, there's no other way around it, but that's where we have to like, come in as conscious human beings and realize hunger doesn't mean starving. So, whatever your system is telling you because you're losing weight and you're getting flooded with leptin and ghrelin and all these hunger hormones and it feels very urgent you just got to know and trust that I've had my 2000 calories for the day.

Speaker 2:

Yeah.

Speaker 1:

I am not starving, yeah, I'm not gonna die. I'm just a little hungry and it can feel intense at times, and I think that the more we can out logic our emotions yeah, because we have the tools and the vocabulary to explain what's actually happening well, it stands to reason that we might be better armed to battle these episodes as they arise, absolutely. But if we don't and we decide to stay ignorant and we just are emotionally driven, then you know it's going to be really difficult. It's going to be a hard ride, you know, and you might become a statistic, unfortunately. Yeah. But that being said, I'm not trying to be unsympathetic, because the fact is is that there is a lot of biological systems that are triggered when we start to lose weight yeah, it's not like you're just, you're weak.

Speaker 2:

No, you're not just weak like you're truly battling some real shit. Your physiology it's, it's.

Speaker 1:

Yeah, our bodies are doing their thing, and we just have to learn how to maneuver around them properly yeah, because I mean, we're not that removed from when humans were just another starving animal out in the bush. Yeah, oh, I haven't eaten days. I'll eat anything. You know like. We were only like what?

Speaker 1:

thousand years, five, five thousand years away from that shit you know, like human existence, it's like a less than a percent of our timeline. Yeah, so we have to be um understanding of what's going on and strategic. But then again I mean there is real strategy. There is real strategy and tactics to set yourself up for the smoothest weight loss and just better your odds. Listen, nothing's guaranteed out there, but all we can do is kind of hedge our bets that we don't become a statistic through better choices. You know, food choices, approach choices, how are you going to approach your diet? Yeah, you know. Are you going to just continue every every quarter, do another four-week cleanse? I think that that's going to somehow solve all your behavioral issues, right?

Speaker 1:

yeah, like I'm not gonna, I'm just gonna do another extreme behavior, not trying to change any other behavior I'm gonna fight one extreme behavior, another extreme behavior, or just throwing this out there, or or or are we going to embrace the fact that we actually don't defy physics? We're all snowflakes, turns out. Very, very few of us defy physics in fact, I think no one and realize that there is a rate at which your body metabolizes calories, you know, despite what your anti-vaxxer chiropractor tells you. And and if we can just understand that number, slip 10 below the radar there, not enough to disrupt your life. Include within that amount of food which is 10 to 15 below your metabolic rate. Within that now we get to include our favorite foods and snacks. We just are our good students and only go up to that ceiling. Yep, so it's just a, we're just slipping under the radar yeah, it's just barely noticeable, just slipping under the radar.

Speaker 1:

10 deficit yep, no big deal, you know if you make 100 bucks and you put one.

Speaker 1:

If you put 10 bucks away, you get 90 or you're gonna. Is it gonna change how you feel about how much money you have? That much probably not. Yeah, you know, if you have 2 000 calories and we just take 200 and remove it, you got 1800 still. So pretty much kind of what your body needs, just a little bit less. And then you make, then you just make good food choices. 80 of it is, like ethan was saying, like high fiber stuff, so you don't just, you're not just starving again yeah, yeah high volume foods.

Speaker 1:

high volume single ingredient foods. Yeah, you know that is the secret and like it's almost too simple, I think, to like they hear it and then it's just like a pause and they go, nah, or it's like never mind, they're gone, yeah.

Speaker 2:

All right, buddy. Well, it's also boring in a sense. When you're used to rich sauces and cheese on everything, you know if you go out to eat, half the things taste so good because there's just so much butter and sauces and creams and you know you get a pasta dish and a cream sauce and it tastes so amazing and it's cheap.

Speaker 1:

People are always like oh, it's like man, obesogenic food, which is what people in the industry call it Carl's Jr Haagen-Dazs Domino's Pizza. It's obesogenic, it creates obesity because it's so palatable, highly palatable, the most delicious food you can. It's very low fiber. You can just keep going. Oh yeah, and it's cheap. It is really cheap. A whole pizza is like 10 bucks. Little Caesars is like two for six bucks or some crazy shit like that. It's insane. Yeah, it's just a recipe for disaster for so many people, especially if you're the type of person who just genetically you have a higher appetite. Some people are just hungrier, they just have a bigger appetite. It's true, yeah, and that's just a genetic coin toss. You just got lucky or got unlucky in that flip.

Speaker 2:

Absolutely. It might have a higher ability to assimilate food and calories. Yeah, which was helpful back then.

Speaker 1:

Yeah, not helpful.

Speaker 2:

Now, that might've meant survival, exactly Might've meant survival At one point yeah, now it just means you pack it on a little easier than somebody else. Yeah, yeah.

Speaker 1:

And so these are all real world things that people have to contend with, and so now and so, when you think about all these things you have to battle with, well then it's really not that startling of a statistic. It kind of makes more sense that nine out of ten folks who give it a real try might experience some success in the beginning. But once the shine wears off the apple and it becomes routine and monotonous, they go back to quote-unquote normal, slowly re-assimilate back to normal.

Speaker 2:

Yeah.

Speaker 1:

Within five years, again we're back.

Speaker 2:

And that's the thing I think our patterns and habits and our identity around food is set in a certain way before we make changes, and I think it's always this intent to return. You know, oh, I'm going to go on a diet Right To lose weight, and this diet will be for a specific amount of time and once the diet's over, then the diet's over, and you finally go back to normal again.

Speaker 2:

Exactly, and I was just saying to Justin I was talking to one of my clients who I just started with it's like if you go back to doing the things that got you there in the first place, you will return to where you were in the first place, and it's the unfortunate truth. I think that's also daunting is, in a way, and one of the reasons is that you have to do it forever. Otherwise, if you go back to your old eating habits, you're going to gain the weight back. There's no going back. There's no going back. And so it's like how can you make it enjoyable and sustainable so that you don't go back but you still enjoy your life?

Speaker 1:

if you can't do it. If you can't do it for 10 years, then you probably shouldn't do it for 10 days or 10 weeks, right, or whatever? I mean like if, if the only way you know how to lose weight is to cut out carbs and run five miles every morning, okay, that'll work yep.

Speaker 1:

Can you do that for the rest of your life? Yeah, probably not, probably not. So then what's worse? Like going in this, these fits and starts of like losing 20 pounds and then burning out for six weeks and gaining it back, and then doing the same thing that you've did before to lose 20 pounds, but then burning out for six weeks and gaining it back. You know it's tough and I think that like the litmus really has to be, like what can I see myself doing long term?

Speaker 1:

And that's why I'm just such a stickler on tracking your calories, because it's like is as difficult as it is in the beginning to get over that learning curve, which it's not that difficult as triggering as people say that it is well, you're probably already triggered, you know, and this is just where it's like man, we just live in a moment where gaining weight is not necessarily urgent, until, of course, it is. But let's look at it from a different angle of finances. If you were consistently spending more money than you make, I don't care how triggered looking at your accounts makes you or tracking your expenses makes you you're going to be on the streets at some point, right, yeah?

Speaker 2:

So you don't get the privilege of feeling triggered.

Speaker 1:

Being triggered is like you don't like, no one like, so what? You gotta stop that. But we live in a time and this place, where it's like people can throw the trigger card down. It's like, oh okay, well, well, and it's like I get it. But it's like, also, how about a little exposure therapy? How about you just fucking do it until it triggers you a little bit less, and a little bit less, and a little bit less, and eventually, probably within a matter of weeks, it doesn't trigger you at all and it's just part of your daily routine. Because when you understand that which just okay, I gotta eat 2 000 calories a day to lose weight, great, pick your foods, just do a good job, be accurate and don't go past that number. And then when you do that, it's like that's sustainable, because it's like instead of three slices, it's one slice. Instead of the whole sub sandwich, it's just the half of a sub sandwich. Instead of a full soda, it's just a soda. These are real easy trade-offs.

Speaker 2:

Yeah.

Speaker 1:

That really feel like in the same Low fat cheeses. They're on brand. It's on brand still. It's just a smaller version of it. Yeah, it's not the complete restriction. And if you ask somebody, can you see yourself doing that for 10 years, Probably like I mean yeah, yeah.

Speaker 2:

Yeah, yeah Great, especially for the trade-off of avoiding metabolic disease.

Speaker 1:

Yeah.

Speaker 2:

Looking good, totally being able to play with your kids.

Speaker 1:

Yeah, living longer you know, not feeling like you're just constantly deprived because you're doing another starvation diet or ultra-restrictive elimination diet for the fifth time, thinking that somehow this one's going to be different.

Speaker 2:

Oh, this is that new one. Oh yeah, this is that new one. Oh yeah, this is that new one. No nightshades, that's the answer. The inflammation from the nightshades is what's actually making you put on fat have you heard of the SYBU diet.

Speaker 1:

Exactly, it's like sure, haven't? Oh man, it's crazy. So here's how it works. It's soups, but it's mushroom soups, it's mushroom soups. And you get one day a week where you can eat whatever you want, and then every day it's just mushroom soups. It works dude.

Speaker 2:

That's why we need to shut your blowhole up. Shut your blowhole.

Speaker 1:

Stop your blowhole and we laugh at it, but this is what's happening.

Speaker 2:

It is, it's crazy america and western countries and it's not even now. Even almost every country, even oh yeah, you know the I don't say third world, but non-western countries that used to not have obesity rates because chains like mcdonald's and kfc and all these places are coming in. People are just starting to gain the crazy weight where you never used to be.

Speaker 1:

The the obese foods as you were talking about Obesogenic foods Highly palatable obesogenic foods, delicious, crispy fried chicken skin, great and, by the way, 10% of the time go for it. Have fun, you deserve it.

Speaker 2:

The 10% isn't going to define the 90%, and that's the difference is actually, can you do it for the 90%?

Speaker 1:

Yeah. And I mean like earn it, fucking earn it.

Speaker 2:

Yeah.

Speaker 1:

Like just because you had a day, it doesn't mean you've earned it Right Cause. I just have too many of these calls, man. I just have too many calls where I'm like you're going to be 60. You're going to be 60 years old. I just turned 40 and I was 20 once.

Speaker 2:

Right, right.

Speaker 1:

And it was. I just turned 40 and I was 20 once, right, right. And everyone's like you'll be 40 one day and I'm like, yeah, no, I won't, nuh-uh, nuh-uh, not yet. And you know, it's just like quality of life is just more and more precious. The older we go, the older we get, the longer we go on this road and it's like man. I know six-year-olds that are wheelchairs on their second hip surgery with oxygen tubes in their nose, and I know six-year-olds that are doing 10 straight pull-ups and taking a jog and, you know, taking their shirt off at pool parties because they're feeling themselves.

Speaker 2:

Which one do you want to be?

Speaker 1:

You know, and it's just like that's just a choice, it's just you can choose, but it's the quintessence of delayed gratification 100% what I want now versus what do I want most.

Speaker 2:

Absolutely. I think you also got to name it. I think you have to get real with yourself and understand what's at stake and start to be like, oh no, no, like tomorrow will be the day, and actually really take a look in the mirror and be like do I want to be overweight? How do I want to feel when I'm older? What it's going to be like in one to five years, five, 10 years? And then from there you can kind of anchor and reverse, start to get real and make decisions now. Yep, totally.

Speaker 1:

And it's like that ability to tolerate frustration is actually the skill set you're developing to keep your results. So the depths that you experience by feeling frustrated to have to, like, track your food is actually the height of the skill set that you're building to know how to maintain yourself. And so it's a weird paradox, but, like, the instant gratification of like a get fit quick teaches you nothing. Because when you eventually quit the elimination diet, the S-B-G-Y-N diet, the, you name it, and you go back to quote, unquote, normal again, you're now just almost like creating like a form of PTSD around dieting.

Speaker 2:

Yeah.

Speaker 1:

And that's really what's triggering you is just the fact that you keep trying and failing, and trying and failing. And now diet just becomes this like very general broad umbrella term for everything. That's not just you comforting yourself through indulgence or not having to think about it or you know, or whatever, and so it's like. But if you just stick with it and you just batten on the hatches and you ride it out and you feel all the frustration, you feel all the feelings and like the resistance and the oh, you challenge yourself I don't want to do it, but I'll do it anyways, and you overcome, and you overcome, and you overcome, and you keep tolerating frustration. You keep tolerating frustration.

Speaker 1:

Eventually it's not frustrating anymore. You understand it now and what you just did is not only have you, like, ascended the learning curve by tolerating frustration and you now have a new skill set in the form of sustainable dieting, but now you've actually sort of tested yourself and proven that you now have what it takes to maintain it. So such a worthwhile event, such a worthwhile pursuit, I should say, excuse me, it's just, it's not instant. It takes time, you know, and that's where people just they throw in the towel on week four because they're like ah, it's too hard, it's too hard.

Speaker 2:

So what are some strategies, what are some actual applicable things that you can do?

Speaker 1:

in your opinion.

Speaker 1:

Honestly if everyone just did this, I probably wouldn't even have a business. Go to Google and type in how many calories does my body burn. Just Google that, and then all these different slides will come up, these calorie calculators. You enter your age, you enter your height, you enter your weight and your activity level and it's going to spit out a maintenance number. This is how many calories your body burns. Let's just say it's 3,000, because that's me. 3,000 calories a day is maintenance. So then it'll also tell you hey, if you want to lose one pound a week, eat 2 500 calories a day, right. If you want to gain one pound a week, eat 3 500 calories a day.

Speaker 1:

Now, listen, are these perfect? No, no, no, there are. There are variations. People are, you know, from one day to the next it's not, but it's a great start and I think that's the takeaway is like we just got to start and so that's step one. And then, like we've said a thousand times in this show, eat one gram of protein per pound of goal weight and you roll that into your total daily calorie intake and, honestly, move a little bit. Lift weights a couple times a week, go for a walk every day. Come see me in a year. It's huge and you will be right where you want to be.

Speaker 2:

Yeah, and I think it's certain things too. I remember reading a study and a statistic that most people that maintain a healthy composition don't drink any calories.

Speaker 2:

So, outside of, maybe like a protein shake or if maybe a smoothie that's intentionally built into your plan. They're not drinking juices and sodas and things of that nature and I think like that's a very easy one to think about, is just like, realistically, if you want a soda, switch to diet soda, do sparkling water, but like that's one step. I know that I worked with a client that he just cut out soda. Huge change in his weight just from that because he was just drinking soda all day.

Speaker 1:

And this is where people get confused, because it's not the soda that was causing weight gain, because 150 calories in a soda or 150, there's nothing like that's okay, yeah, if you were to build it in, if you were to build it in, but what it does is if you're gobbling up all of your allotment through foods like that that take up zero space in your stomach and metabolize in minutes, then you're hungry again In like 20 minutes. You're like looking for another snack, and so it's not necessarily the soda that's like dead to double.

Speaker 2:

Or if you eat all of your calories through food, but then you're having two sodas a day on top. Right now that's 300 400 calories, right additional that's being stored that slowly, yeah, cruises fat on your body you just got to chew that food.

Speaker 1:

Single ingredient whole foods and what do I mean by that?

Speaker 1:

like vegetables and lean proteins and rice and quinoa, and complex like whole wheat breads, just things that like. When you look at the ingredients is one thing, yeah, if 80 of your diet is single ingredient whole foods and then you know 20 is so maybe like 1600 calories a day is single ingredient whole foods lean, lean proteins, yogurts, vegetables, fruits, granola, oatmeal, eggs and then you save three, four hundred calories for like, maybe I do want a soda, maybe I do want like a little tiny 100 grams of ice cream or a little cookie cookie. You know, man, you'll be fine, you'll be fine. But the key is accuracy.

Speaker 1:

Don't just like think that you're on track because for most people, like we've talked about in other episodes, you know if you're a 45 year old woman who's 160 pounds and wants to lose like 30, 40 pounds and you're not exercising, like you're not burning that many calories, you know, and so to put you in a deficit might be 1300, might be 12,300. It might be 1,200 to 1,400 calories to put you in a proper deficit. So you can't eyeball shit because your margin of error is razor thin, very small, and so you just really got to be accurate in those situations. And so when we say 80% can be single ingredient whole foods and then you can save 20% for your indulgences. That assumes you're accurately staying under your metabolic rate.

Speaker 2:

Absolutely, you know. Yeah, and I think another one we talked about somewhat recently is like healthy food substitutions, you know.

Speaker 1:

Yeah.

Speaker 2:

Like just little shifts here and there, like a diet soda instead of a regular soda. Low fat cheeses 0% yogurt Low fat condiments. Yeah, low fat condiments.

Speaker 2:

Or just reduced calorie condiments, absolutely Low-fat condiments yeah, low-fat condiments. Or just reduced calorie condiments, absolutely reduced calorie condiments. Leaner proteins, just things like that will all of a sudden shave a few hundred calories off of your day. You're not necessarily restricting the foods. You're not saying I can't have this. And again it's like even if it's a little bit less tasty, is it still tasty enough to satisfy? Less tasty, is it still tasty enough to satisfy? You know, if you do like a low calorie tortilla and a light cheese and light sour cream and use chicken breast instead of chicken thighs and you make yourself like a little quesadilla, you know realistically that quesadilla is probably going to taste just as good. Or even if it tastes slightly not as indulgently delicious as the full fat or whatever you'd want, it's still good enough that you can enjoy that meal and not feel like you're in some type of suffering, eating, you know, just like a boiled chicken breast or something and like you like.

Speaker 1:

Let's run through the numbers real quick. So, in that same example you just said so, let's say you do that. Let's say it's, um, you know, like an ezekiel tortilla or like the mission carb balance, which are great 70 calories versus like a normal tortilla.

Speaker 1:

That's like 130, yeah, 120 so so there's 60 calories right there that you've just, you know, saved. Let's say you go with low fat sour cream versus whole fat sour cream, so there's another 50 calories. So now we're at 110 calories less than it would have been. Now let's say you go with with chicken breast versus versus thigh, probably maybe 50 calories nothing crazy, but still, that's 160, now more.

Speaker 2:

You'd be surprised, man, that there's a fair amount of fat in those thighs, yeah I'd say, let's say 70 on that.

Speaker 1:

So now, we're at 200 calories that we've saved. And then, last but not least, we go with cheese reduced fat cheese versus whole food. So that's another 100 calories. So that's 300 calories right there in a meal, in just your lunch. That's just your lunch. That every structurally it's the same. Yeah, composition is the same. It's just you're just pulling some fat off. That you're that. You. You're still getting plenty of, so don't worry, and like that you just save 300 calories in one meal. If you did that three times, that's like now, all of a sudden, instead of eating 3 000 calories on average, you're only eating 2 000 calories a day on average and you're in a nice deficit. But your meals all kind of feel and look the same and you're well on your way and like that is it. That might seem over simplistic, but I'm telling you that is it right there, 100.

Speaker 2:

yeah, you make your own desserts from Greek yogurt and some cottage cottage cheese blends and like they taste delicious. I've done them. They're like you can make, like chocolate mousses and amazing things.

Speaker 1:

I don't, honestly the halo top is great. The halo top Exactly 300 calories entire pint of ice cream.

Speaker 2:

Yeah, halo, top instead of regular ice cream, sustainability over extremely long periods of time or a lifetime. It's like this is the thing, because you can still have a delicious frozen ice creamy treat and you can still have a quesadilla, you know, and that kind of a thing, and I think that's just like. Those are the decisions that you just have to understand, get the knowledge, make it a toolkit and then just apply them.

Speaker 1:

It's just limiting beliefs that keep you stuck. Oh, reduce fat. Cheese doesn't taste as good. That's a limiting belief. Low-carb tortillas aren't as good as full.

Speaker 2:

That's a limiting belief.

Speaker 1:

Reduced fat ice cream isn't as good. That's a limiting belief, and your belief systems are what keep you stuck, and I think that, in order for us to continue to evolve and grow as adults, it's just a constant series of breaking beliefs.

Speaker 2:

Yeah, and I also think there's like cooking your own food or understanding how you can get pre-made food. That is not going to be of disservice. So if you can just learn to like bake your chicken breast and just like learn the timing and the temperature so it doesn't come out like a dry hockey puck, then you don't necessarily need any oil.

Speaker 2:

Like I'll bake chicken breast. I'll just put it on the thing. I just know how to cook it and it just comes out super juicy and delicious. It's fine. I'll preseason it with a seasoning blend, versus, if you were to like go out and get like a burrito from someplace or grill it, for example. It's going to be, but you know there's those places are going to be using tons of fat.

Speaker 2:

You know, you might say like oh chicken and broccoli from a Chinese food restaurant. Well, the chicken's not breaded, so it's a healthy option. It's just chicken and vegetables and it's like, yeah, that would be correct.

Speaker 1:

Except if you were to see the three ounces of oil that they use adding 300, 400 calories to that dish, which would otherwise be a healthy choice.

Speaker 2:

Is that a better choice than the breaded option? Yeah, but the fundamental truth is, I think that when food sources are coming from restaurants, they are often just filled with so much oil.

Speaker 1:

you don't even know. Another example it's like plus like three times the salt that you would use it.

Speaker 2:

Yeah, exactly you know, trader joe's has those sous vide chicken thighs and sous vide I got turkey tenderloin, so don't understand why, and like those you know, have no fat added. They're super delicious, super juicy, super tasty you eat it convenient.

Speaker 2:

So there's just, there are ways. You just have to put a little thought into it. Like we said, acquire the tool belt so that you can then just make those lower barrier decisions that you have to kind of think ahead about, maybe have the quote discipline to make them, versus go out and do something else. But if you just kind of make that part of your routine and part of your lifestyle, you're really not going to notice the difference. They're going to be tasty and delicious. I mean, I've made quesadillas just using that sous vide turkey tenderloin which has zero fat, it's just protein, and I just use that as my meat. It saves me time. It's equally delicious. You put some salsa which has no calories, some hot sauce which has no calories, a sour cream, a little cheese.

Speaker 1:

Yeah, it's just so tasty, it's like the best lunch. Yeah, it's just so simple. Well, some spinach down in there, yeah, and so I think it's just decisions like that, where you don't have to eat boring foods right, yeah, you're choosing. It's a real choice with all the resources we have available. Yeah, and like twitter, joe's is not expensive.

Speaker 2:

That that those, those tenderloins are like they're like cheaper than if you were to buy like the same weight per pound as an uncooked.

Speaker 1:

Yeah, and it's like right there, because everyone's like, oh, money time you know palatability.

Speaker 2:

Those are the big issues right time is it tastes good, is it cheap?

Speaker 1:

is it quick? Go, take a look at how much it is to get a raw chicken per pound.

Speaker 2:

The last, even the cheapest one, comes like 15, 16, 17 dollars, $17 a pound for the whole chicken. Go fucking, buy a rotisserie chicken.

Speaker 1:

Yeah, they're like seven bucks.

Speaker 2:

Dude Ralph's on Thursdays has $6 rotisserie chickens. Yeah, six bucks. You know how much like I'll debone a rotisserie chicken and the amount of like cooked like. It's like pounds of cooked protein. Yeah, and yeah, you could say that. Okay, yeah, rotisserie chickens, if you look it up, are a little higher in fat because of the chicken skin, but fundamentally they're not cooked with any added fat. You don't have to eat the skin. You understand how much fat is rendered out from the chicken too as it cooks.

Speaker 2:

So, yeah, isn't as lean as a turkey breast, including all the fatty parts that are in there, so to speak. You're still going to be so much better off than eating out or or, you know, just eating other foods that are bacon or things that are super high, the turkey bacon instead of regular bacon.

Speaker 2:

No, I agree, turkey bacon does not taste as good, but it tastes pretty good enough, yeah it tastes good enough and then when you have real bacon once in a while as a treat, you'll be like fucking, this is awesome. So I think it's things like that with that can really make it sustainable for the long term it's always going to be a trade-off.

Speaker 1:

It's just making it not such a trade-off.

Speaker 1:

Yeah, you know so if I can get 80 of the satisfaction with 20 of the calories I'm in. Yeah, that's it, that's the game. So you guys go that. That's the unfortunate statistic of nine out of ten people regaining the weight. And then our personal take on how easy it is to actually not be one of those statistics, as long as you arm yourself with the right information, create awareness around this stuff, learn the language around how to describe what's actually happening to you, so you're not just, like, caught up in dogma and emotion-based decision making Blind emotions, yeah, and just you know, be open to, like, tolerating that frustration long enough until you acquire the skill and eventually, you know, have a sustainable approach. And that's really. You know the gist of it, folks. But uh, we'll check you all next week for episode 57. This was 56 of, in the grand scheme of fitness, peace out, peace.