Want to know how to actually lose weight and keep it off and not resort to binging after it’s all said and done? It’s actually a lot simpler than you think. I’ll tell you how right now.
Hey everybody, this is Dylan. Yes, weight loss is actually pretty simple. That doesn’t make it easy. Anything that gets great results in life is going to be a bit challenging. And in my opinion, we’ve made weight loss way too complex. The reason is because most of the time, people that are trying to help you lose weight are also telling you to eat all of the wrong foods, the foods that got you overweight to begin with.
The Complexity of Weight Loss
Three-quarters of our population is now overweight or obese in the USA, and probably most of the developing world. Frankly, it’s gotten really bad. It’s gotten really serious. Most people don’t want to take drugs their entire life in order to stay well. The doctors tell you that you’re going to be sick forever, take these drugs until the day you die in order to keep your blood pressure, your cholesterol in order, should the blood sugar insulin resistance situation, all of these things that require everyday drugs for the rest of your life.
The Problem with Traditional Weight Loss Methods
We don’t want to be sick. Those drugs come with side effects. They affect our bodies. Plus, the simple need for those drugs means that something is not right. And in many cases, all the things that we talk about on our channel, the things that are not right, could actually be fixed. And we can help you fix the type 2 diabetes or pre-diabetes. We can help you get back to your goal weight. We can help you get off the blood pressure and cholesterol meds.
The Key to Successful Weight Loss
I’m not a doctor, so obviously, I’m not recommending that you get off of those drugs without speaking to your doctor and going on a plan like a healthy eating plan, for example, and gradually reducing the dose of some of those medications. It’s very much possible. But I’m not the doctor that’s going to help you through that. What I can do is help you with the lifestyle changes that are going to get you there.
Calorie Density: The Key to Weight Loss
The first number one concept for weight loss, the key to success, the best way to lose weight is focusing on calorie density. It is not counting points. It’s not typing all of your food into Chronometer every day. It’s not paying attention to macros and all these other things. It’s focusing on calorie density.
Let me explain what that is. Maybe you’ve heard of it. There are a lot of people that are talking about calorie density on the internet now. So you ought to understand exactly what it means. Without getting too far into the weeds, which is what I see a lot of people doing, and thinking that they’ve got to like make flashcards and learn this challenging math equation to figure out calorie density.
Understanding Calorie Density
I’m sure you’d agree that if you take a bite of salad, you’re going to consume fewer calories than if you took the same size bite of nuts. And what you’ve just experienced is a difference in calorie density. A bite of this is richer than a bite of that. It’s very simple.
All you’ve got to do is take as many bites as you can to stay nice and full, physically full and satiated and satisfied, while also eating fewer calories than what you’ve become used to eating over the decades that have led to your weight problem.
The Importance of Whole Foods
So does that mean eat lettuce all day? No, of course not. It just means we need to start reducing the foods that are really high in calorie density. Check out this chart, and notice that I have not put the calorie density of each of these different food groups. We eat from these first three basic food groups, especially the non-starchy veggies, which give the food lots of flavor and variety and color and texture.
Then we eat whole fresh fruit, which is about three times more calorie-dense than the non-starchy veggies. Then above that is where I get the bulk of my calories.
The third food group, which is all the starches. I don’t call them carbohydrates because a lot of people think carbohydrates are also flower products and cookies and pastries and all of the junk food that we associate with carbs.
That’s why everybody’s like, “We need to eat fewer carbs.” The truth of the matter is, we need to eat a lot more carbs, but they need to be in their whole food form, like beans, lentils, red lentils, green lentils, all of that, rice, corn. These are the starches that give us the bulk calories. This is what our body actually operates
The Importance of Whole Foods
This is what our body actually operates on. The carbs, our brain burns the carbs, our bodies burn the carbs, and when we run out of carbs, that’s when we start to burn fat. Fat is a backup fuel. You should not be on a ketogenic diet. You can check out my video on other fad diets here. It’s a very important one for you to understand. Does cozy clothes encourages muscle growth.
Eating Like Our Ancestors
This is the way that our ancestors ate. Sure, they ate some animal products, but for the most part, we focused on these first three food groups. That’s what we’re getting day in, day out. And as you can see, there are a couple other food groups on this chart that we eat from, but we try to minimize our intake of these because they’re very calorie-dense.
Minimizing Calorie-Dense Foods
That would be things like healthy whole wheat bread, threads, or dried fruit like dried mango without the sugar added, or nuts, seeds, avocado. These things are more fat. For some people, it’s really hard to moderate those things. So during their weight loss period, they’ve had to eliminate the higher fat foods, even in their whole food form, like nuts and avocado, entirely.
The Dangers of Bingeing
Everybody has a little bit of a different personality. Some of us are more susceptible to binging if we have even one bite of avocado. Others can have a little bit and they can moderate great. But what we can’t do is moderate the really rich foods. None of us, not even me.
I’m on here making videos for years, talking about health. If you put a bag of kettle chips in my pantry, they’ll be gone in an hour. I cannot have any of that crap in my house because I’ll eat it immediately, and I won’t eat it in portions. I’ll eat it all in one sitting, and I bet you can relate to that because it’s completely normal for human beings.
Our Natural Tendencies
Our ancestors lived in a time when food was very scarce. We ate every last calorie that we could in order to stay alive. Our bodies were designed for that very thing. All you got to do is eliminate all the garbage, the animal products, all of the rich junk foods, and focus on the food groups that I’ve outlined on the chart.
A Helpful Resource
Check out this cool pyramid that Reeb’s made for you, that you can screenshot here if you want. It shows how we base our meals. The bulk of our meals are based off starches. This is the most important food group for me. It’s going to keep you full and satisfied all day long.
Adjusting to a New Diet
Yes, it takes a little bit of getting used to. Your taste buds are going to have to adjust to a diet that is not as rich as what you’ve been used to eating. Check out this video if you want to learn a little bit more about that.
Overcoming Bingeing
And another thing, let’s talk about binging. Bingeing is very common for people that have just experienced a lot of weight loss, especially if that weight loss is thanks to depravity. If you’re eating all the same foods that you used to, but you’re doing some sort of Weight Watchers approach, where you’ve just reduced the amounts of this and that, or you’re counting calories, and all of this, and you’re trying to reduce your portion sizes, so that you’re always starving, you are going to binge. Your brains are going to take over.
The Consequences of Depravity
I told you, our bodies evolved in a time of extreme scarcity of food. It was very hard to stay alive, and stay fed. You had to really work at it, and you had to search for the richest food in your environment. Well, your programming is still the same today. We still have the same DNA, the same tendencies, the same emotional desire for as rich food as possible. We still have the same taste buds we had 200,000 years ago.
The Food Industry’s Role in Obesity
So we’re going to be going after the richest food ever, and all of the food scientists, and technologists know that. So they’re making the food as rich as possible, so that you can have a mouthgasm in every bite, and mouthgasms at every bite lead to very ill health, obesity, and every other disease that you’ve probably heard of in the standard American world.
Finding Your Forever Diet
If every one of your meals is a simple, plain salad, instead of a bowl of potatoes, and beans, and lentils, will you lose the weight faster? Yes, but you focused on foods that are too calorie-dilute, and they’re going to cause you to binge. You’re going to recoil at the
Finding Your Forever Diet
You’re going to recoil at the end of it all. You need to find your Forever diet. This is not something that you’re going to do just during your weight loss stage.
The Dangers of Depravity
So what happens after a period of depravity, when you feel like you’ve finally gotten there? You’re going to eat your brains out. You’ll have one bite of naughty food, and you’re going to be right back where you were in no time flat. It’s pretty fast to gain weight when you’re binging. So you’ve got to do this in a much more intelligent way.
The Intelligent Way to Lose Weight
And it turns out, mimicking our natural environment, and eating lower calorie density foods is the way. If you deprive yourself of everything flavorful or everything tasty, and you’re never satisfied at every meal, it’s going to be very hard to stick with this way of eating.
Making Healthy Eating Easier
So you want to make sure you’re adding at least some richness, flavor by our products. Try our products out if you haven’t before that we sell on our website. We have lots of different food products that help you to stick to this diet.
Preparing Healthy Meals
Also, if you’re going to eat healthy, you’ve got to prepare almost all of your own food. And the purpose of our channel is to take the complexity out of the food preparation stage of this, and make it really fast and easy to make healthy meals. So watch our recipe videos, and you’ll find that this is actually something you can stick to.
Overcoming Social Pressure
If you’re motivated to do something different from what almost everyone you know in your life is doing. Social pressure is a real thing. Watch that video here. You’re going to get pressure. Everyone you know, if you eat this way, it’s going to be hard. It’s simple, but it’s hard. Takes practice, and you’ve got to work through it.
Creating Sustainable Habits
You’ve got to create systems that will get you through this. And eventually, it will just be the way that you do things, and it won’t require so much work. That’s where we are now, and it’s a great place to be.
Focusing on the Process
And there’s one concept that I really want you to think about, and work at, that I’ve alluded to throughout the video, and that’s focusing on the process over the outcome. The outcome for most people would be your goal weight. We all have a goal weight. But we need to stop looking at that as our marker, as we go, as our determinant of success.
Setting Achievable Goals
Instead, you want to focus on the process, the actual mechanical movements every day. Instead of saying, “I want to be X weight at the end of the month,” say, “During this month, I want 25 days to be correct food eating, whatever that is for you.” We have a 30-day challenge that you can check out that might work for you. You can contact us here.
Staying on Track
But what I’m saying is, set the habits that you intend to do for the month, the mechanical habits, making the healthy food, and eating it, especially getting out for a walk. Focus on the process, focus on the habits you’re going to do every single day. And if you get off track, get right back on. Just tell yourself, “I’m not going to pay attention to the weight. I’m just going to focus on the process, the habits that I need to do day in, day out.”
Conclusion
Do this, and you will experience weight loss. I can promise you that. Be sure to check out those other videos I mentioned. They’re going to be really helpful for digging into the details. I’ll see you on the next video. Thanks for watching. Bye.
