[SPEAKER_00]: Alright ladies, we're coming straight off the back of the weekend, so welcome back to another episode on the weight loss for women 40 plus podcasts.
[SPEAKER_00]: I've given you the hint, we are talking all things over doing it on the weekend.
[SPEAKER_00]: Now does this sound like you?
[SPEAKER_00]: Great Monday to Friday, you're like, yes, my food's pretty good.
[SPEAKER_00]: I'm exercising, I'm hitting the gym, I'm doing everything that I'm supposed to be doing, and then the weekend.
[SPEAKER_00]: let the head down a little bit.
[SPEAKER_00]: Exercise might slack, the fucking tasty food starts creeping in, maybe it's alcohol.
[SPEAKER_00]: Now look, overall, none of that stuff is bad.
[SPEAKER_00]: Like, nothing, nothing wrong with that.
[SPEAKER_00]: Go do have fun.
[SPEAKER_00]: But if you're trying to lose weight and your soul purpose for these next weeks and months is weight loss, then you're more than likely doing yourself
[SPEAKER_00]: Weight loss is at the end of the week, you've had an accumulation of days where you've lost weight.
[SPEAKER_00]: Like you can't just lose a kilo on one day.
[SPEAKER_00]: If you did lose one kilogram on one day, it's physiologically impossible for that to be all fat.
[SPEAKER_00]: So if you drop one kilogram overnight,
[SPEAKER_00]: You've just lost water mass like all the water was too high and it's dropped out, maybe you've had too many carbs, maybe you've had increased salt intake, like you didn't lose a kilo of fat.
[SPEAKER_00]: It's just biologically not possible, especially if you're over 40.
[SPEAKER_00]: Like even if you're over 40, that's just not possible.
[SPEAKER_00]: It doesn't work like that.
[SPEAKER_00]: How it works is, if you lose a kilo in a week,
[SPEAKER_00]: You've lost maybe 100 grams on Monday, you lost 150 grams on Tuesday, you lost 75 grams on Wednesday, you lost 200 grams on the Thursday and then someone and so forth.
[SPEAKER_00]: But this is how people kind of fuck it up.
[SPEAKER_00]: Like during the week, you might be in a calorie deficit.
[SPEAKER_00]: Monday to Friday, you may be lost for 500 grams and then on Saturday Sunday, you've fucking done the opposite.
[SPEAKER_00]: You've put yourself into a calorie surplus and then you've gained.
[SPEAKER_00]: 3, 4, 5, 600 grams.
[SPEAKER_00]: And this is how people just really get nowhere.
[SPEAKER_00]: Like, it's no different to if I'm saving up for a house.
[SPEAKER_00]: I'm going to save up for a house deposit, and I put away $500 Monday to Friday.
[SPEAKER_00]: I've saved it, put in the bank account, and then I go and fucking pull the $500 out and spend it on Saturday Sunday.
[SPEAKER_00]: How much did you save?
[SPEAKER_00]: Zero.
[SPEAKER_00]: You lost, you saved nothing.
[SPEAKER_00]: But during the week, you're really good and you saved your money.
[SPEAKER_00]: And on the weekend, you wouldn't spend it.
[SPEAKER_00]: This is how it works, like this is how most people kind of fuck up their weight loss journeys.
[SPEAKER_00]: And then it takes like three months to drop two kilos because you're plus and minus, plus and minus, plus and minus with the bank account, the calorie bank account.
[SPEAKER_00]: And you just don't lose any weight.
[SPEAKER_00]: And you like this is so hard, this is our difficult, why does it never work for me?
[SPEAKER_00]: Do I had to don't work?
[SPEAKER_00]: I'm like, well,
[SPEAKER_00]: Yeah, if you don't like in egg diets, probably not going to work, but a calorie deficit done consistently always works.
[SPEAKER_00]: And this is what I love about things like, you know, weight loss medications, you know, glp ones, mungeros, ozempics, shit like that, people that could not lose weight, ah, I have fucking PCOS, I have too much stress, I have,
[SPEAKER_00]: bad genetics and then you chuck them on a weight loss medication that puts them into a calorie deficit because they don't want to eat and it slows down their digestion so they're not hungry then they lose weight.
[SPEAKER_00]: Oh my god actually, calorie deficit does work.
[SPEAKER_00]: So, it does come down to that.
[SPEAKER_00]: Now, getting the calorie deficit working for the person is a entirely different conversation.
[SPEAKER_00]: I'm sure I've done.
[SPEAKER_00]: 20 podcasts or more over the last four, five years doing this podcast on those things.
[SPEAKER_00]: But we're talking about the weekends.
[SPEAKER_00]: So what do you do?
[SPEAKER_00]: Let's say you have fucked up.
[SPEAKER_00]: You're like, oh my god, Josh, I went crazy on the weekend.
[SPEAKER_00]: Don't go.
[SPEAKER_00]: Haven't used to me as well.
[SPEAKER_00]: You ain't great, but I'm not trying to lose weight, so it's irrelevant.
[SPEAKER_00]: But let's say,
[SPEAKER_00]: you have fucked up on the weekend.
[SPEAKER_00]: What do you do?
[SPEAKER_00]: On Monday, should you like go harder?
[SPEAKER_00]: And just like, all right, I've got to make up the damage.
[SPEAKER_00]: Should you just do more work out?
[SPEAKER_00]: Should you cut your food back?
[SPEAKER_00]: Well, no.
[SPEAKER_00]: The answer is very, very, very simple.
[SPEAKER_00]: If you have fucked up,
[SPEAKER_00]: You do nothing but just get back on track.
[SPEAKER_00]: So on the Monday, you do you normal day.
[SPEAKER_00]: You don't do more, you don't do less, you do you normal day.
[SPEAKER_00]: Because what happens is, if you're going from like calorie surplus to extreme calorie deficit, you're gonna, you're gonna, you're gonna be like, hey, fuck you, like I don't want to participate.
[SPEAKER_00]: And what happens is, you're kind of throwing all these mixed signals, you're like, man, tons of food and then not enough food, tons of food and not no food.
[SPEAKER_00]: Pretty much just cancel each other out.
[SPEAKER_00]: So can you make up for the weekend?
[SPEAKER_00]: No, you can't, because you gain and lose by it on a daily basis.
[SPEAKER_00]: So if you've gained weight on a Sunday,
[SPEAKER_00]: Fucking 12 hours, 24 hours later.
[SPEAKER_00]: It doesn't make any difference.
[SPEAKER_00]: You can't just like, oh, I want to remove this, what happened?
[SPEAKER_00]: Like, you just can't.
[SPEAKER_00]: Like, he doesn't work like that.
[SPEAKER_00]: It's not even like that a money analogy I gave you earlier.
[SPEAKER_00]: You're like, well, I overspend by 500, so I'm just going to put fucking 700 in this way.
[SPEAKER_00]: That works with the savings account.
[SPEAKER_00]: Your body doesn't work like that.
[SPEAKER_00]: because if you take yourself into unhealthy calorie deficits, meaning like, I'm gonna, so that eating three meals today, I'm just gonna eat one because I ate too much on the weekend.
[SPEAKER_00]: Your body's like, well, hey, fuck you, I need a certain amount of calories each day to help you lose the weight.
[SPEAKER_00]: Hence why a lot of people, they're saying it results when they do this.
[SPEAKER_00]: You might have done it as well.
[SPEAKER_00]: So don't be doing what the silly Sally's do and just try to make up the damage just go hard during the pain the following week.
[SPEAKER_00]: It doesn't work like that.
[SPEAKER_00]: You can only lose weight at a certain rate meaning like you want to lose like 1% roughly of your body weight per week.
[SPEAKER_00]: So if you're 75 kilos that's like 750 grams of weight.
[SPEAKER_00]: So
[SPEAKER_00]: Otherwise, you fall into some pretty dark territory and people look at you and go, oh my god, like your face looks, come on, you look sick, are you okay?
[SPEAKER_00]: And you've lost weight, you're skinnier, but you're still at the belly, you still got the cellulite.
[SPEAKER_00]: Because you didn't lose fat, you lost muscle and fat.
[SPEAKER_00]: And that's why it's called skinny fat, you're skinny, but you're still fat, but you're still holding a high body fat percentage, which is like the worst combo.
[SPEAKER_00]: Like, oh my god, I'm a size 8, but now I fucking hate taking my clothes off.
[SPEAKER_00]: Like, nobody wants that.
[SPEAKER_00]: We want to be confident, looking fucking great, looking fit, looking turned.
[SPEAKER_00]: So it's not crazy about losing numbers on the scale of about am I losing body fat each week.
[SPEAKER_00]: And if you're an extreme calorie deficit, and this is why, when you go weight loss surgeries and weight loss medications, they put you in extreme calorie deficits,
[SPEAKER_00]: they lose their metabolism because muscle and metabolism are the same thing that's your base metabolic rate.
[SPEAKER_00]: So yes, there are pros and cons to doing all things, but again, outside the scope of today's conversation, we've talked about weight loss medications in the past.
[SPEAKER_00]: So we can't just don't go fucking crazy, right?
[SPEAKER_00]: Like, just be like, I'm in this for the next three to six months.
[SPEAKER_00]: I'm going to put in the time, put in the energy.
[SPEAKER_00]: I'm going to have a fucking pretty good Monday to Friday.
[SPEAKER_00]: And I'm going to have like, you know, like a average to good weekend, not like eating like an asshole, blowing shit up.
[SPEAKER_00]: And then,
[SPEAKER_00]: seeing no results for the week.
[SPEAKER_00]: It's demotivating, like come up, like do you really want to jump on the scale on the mundane?
[SPEAKER_00]: It's like going up 200 grams and you're trained five days that week?
[SPEAKER_00]: No, you're going to want to blow your brains out.
[SPEAKER_00]: You're like, oh my god, so much effort wasted.
[SPEAKER_00]: Yes, that was a lot of effort wasted.
[SPEAKER_00]: So there's the smart way and then there's the fucking hard way.
[SPEAKER_00]: Most people are doing it the hard way and some people are doing it the very fucking hard way.
[SPEAKER_00]: Don't be like those people.
[SPEAKER_00]: Get some help, get some support, learn the skills, get a coach to like lay out of structures, kind of work Monday to Sunday, just not Monday to Friday, and you'll probably have more wind.
[SPEAKER_00]: All right, ladies, I'll see you in the next one.