Hello and welcome to this episode of the ESG Fitness podcast. This episode is going to be all

about the three to one method, which is the method of dieting I use myself and also with a lot

of clients when it suits them in appropriate situations to essentially get lean and stay lean

long term. It works very well and you're going to see exactly why I'm going to kind of pick it apart

and hopefully you'll see how you could either utilize it as it is or adapt it to fit your life.

I've also decided, decided, decided, decided to use this episode as a little bit of prep for a talk that I'm doing

tomorrow. So I'm going to start this with a bit of a rationale for the three to one method, but more

broadly for focusing on how to maintain fat loss, not just lose fat. So in research, the definition

of a successful diet isn't how much you lose in six

weeks, in eight weeks, in your shred. It's actually weight loss maintenance after either six

months or a year. And we get this wrong all the time in the fitness industry. A lot of people think that a diet has quote

and quote worked for them because they managed to lose weight in a short period of time. Right,

I get applications like this all the time. Well, what's worked for me before is like keto or fasting

or I did slimming world. But every time I then just put the weight back on, okay, well, it hasn't

worked, right? It hasn't worked unless you just wanted a loan of your results, not to keep them long term.

So it hasn't worked before, but that's a good thing.

Well, no, it's not a good thing, but like the good thing is we can learn from those attempts, right?

Why didn't they work before we jump into the next one?

And anyway, this definition is much more useful,

as in a successful diet is weight loss maintenance

after a year plus, not how much you can lose in a short period of time.

And we become really fixated on that, like,

...