686 - How To Keep The Weight Off (Common Traits For Sustainable Fat Loss)
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 13 December 2021
⏱️ 34 minutes
🧾️ Download transcript
Summary
Today Cody dives into a short list of 6 key factors and traits that help successful dieters keep the weight off after they finish their diets. In fact, these are not just hypothetical traits... They're BACKED BY SCIENCE. Literally, you can see the research cited below in this podcast description.
This podcast breaks down how to lose weight in a sustainable manner and how to sustain that weight loss long term, while giving you the exact action steps required to see these sustainable results, too.
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Shownotes:
- Cognitive Restraint in Some Form
- Self-Monitoring (Bodyweight, Measuring Food, etc.)
- Regular Exercise
- Structured Programs
- Ability to Focus on Long-Term Goals
- Social Support (Groups, Family, Compliments on Your Efforts, etc.)
- MISC.
- Eat low-cal voluminous foods
- Eat a high protein diet
- Consume plenty fiber
- Drink lots of water
- Less snacks, more meals/feedings
- Self value towards body
- Healthy sleep patterns
- Higher level of emotional intelligence
References:
- Fat Loss Forever
- Successful weight loss among obese U.S. adults
- The role of social support in weight loss maintenance
- The Biggest Loser Thinks Long-Term
- A decrease in physical activity affects appetite, energy, and nutrient balance in lean men feeding at libidum
- How dieting makes some fatter
- The effects of exercise on food intake and hunger
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition podcast. |
| 0:10.2 | It goes way beyond just training and nutrition. |
| 0:12.6 | I'm your host, Cody McBroom, and today we are going to talk about how to keep the weight off. |
| 0:18.9 | I want to go over a few things, seven specific things, actually six, |
| 0:23.4 | and then the seventh is a list of miscellaneous habits that people do. And I'm going to briefly |
| 0:29.2 | kind of touch on all of them. So I'm not going to make this a long, drawn out podcast. I want to |
| 0:33.6 | really dive in deep, hit these bullet points and give you a brief explanation of each one |
| 0:37.7 | so you can apply it. And the big key here is pretty simple. People who keep the weight off after a diet, |
| 0:43.9 | they do specific things, right? It's a very, very common, it's a list of common traits, I should say. |
| 0:50.9 | It's not a coincidence, right? And I'm also going to give you some references in the podcast show notes because I have some studies, I have some books and stuff |
| 0:57.5 | like that that I think will help you because they prove everything I'm talking about here. |
| 1:01.7 | But the big thing is, is that people who diet, right, 95% of people who diet, they actually |
| 1:08.6 | gain the weight back. 95% of people, which is crazy, |
| 1:14.2 | right? 95% of people gain the way back after they've already lost it. And a third of those people |
| 1:21.4 | gain even more than they started. So if somebody started at 200 pounds, let's say, and they lost 50 pounds, 95% of the people who lost |
| 1:34.3 | that 50 pounds will gain it back. And a third of those people will gain more, leading them to |
| 1:39.6 | being even heavier than when they started. So it'll be over 200 pounds. Right. Now, there, there's a lot of |
| 1:45.1 | context here we need to provide in that stat. That is a stat. It is legit. However, there's been a lot of |
| 1:50.3 | critiques on it, right? There's been a lot of people who have came out and said they're, like, |
| 1:53.1 | that's, it's impossible for them to create such an accurate reading of that based on so many different factors and they've kind of ripped it apart. Now, I think what it, |
| 2:01.1 | the, the picture it paints is not that 95% of people gain the weight back. I think the picture |
| 2:05.3 | it paints is that most dieting practices are very unsustainable. And most people who lose weight |
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