The WORST Dieting Mistakes You Are Probably Making
Summary
TLDRThis video debunks common dieting myths and offers practical advice for sustainable fat loss. It challenges the idea of fixed body types and emphasizes that anyone can achieve a lean physique with commitment. The video suggests focusing on a balanced diet, avoiding extreme restrictions, and incorporating regular exercise to create a calorie deficit. It also encourages finding enjoyment in healthy eating and treating fitness as a lifestyle, rather than a temporary diet.
Takeaways
- 🧠 Overcoming the belief in body types is crucial for fat loss, as it prevents limiting beliefs and excuses.
- 🏋️♂️ There's no one-size-fits-all diet for fat loss; any diet can work if it creates a calorie deficit.
- 🥗 The best diet is one that is sustainable and allows you to reach your goals without feeling overly restrictive.
- 🍲 Instead of cheat meals, consider having less calorie-dense meals that still include some healthy components.
- 🔥 Combining a calorie deficit with an active lifestyle is more effective and sustainable for long-term fat loss.
- 🚴♂️ Increasing physical activity can help you eat more while still maintaining a calorie deficit, making it easier to stick to.
- 🍴 Eating healthy should be enjoyable and not feel like a diet, which is key to long-term adherence.
- 🥗 Finding and enjoying healthy foods is essential for creating a sustainable eating plan.
- 🏃♂️ Incorporating both diet and exercise as a lifestyle, rather than a temporary fix, leads to better fitness results.
- 👍 Developing a negative feedback loop with unhealthy foods can naturally reduce cravings and improve dietary choices.
- 🌟 Viewing fitness as a lifestyle change, rather than a quick fix, can lead to more consistent and lasting results.
Q & A
What is the main purpose of the video?
-The main purpose of the video is to help individuals struggling with losing body fat by addressing common dieting misconceptions and providing guidance on how to adopt a more sustainable and effective approach to fat loss.
Why does the speaker discourage the belief in body types such as endomorph, ectomorph, and mesomorph?
-The speaker discourages the belief in body types because it can lead to limiting beliefs and excuses for not putting in the work needed to lose body fat. It suggests that individuals are naturally predisposed to a certain body composition, which can be demotivating during plateaus in fat loss.
What is the speaker's stance on the idea of a 'best diet' for losing body fat?
-The speaker believes that there is no single 'best diet' for losing body fat. Instead, any diet can work if it allows for a calorie deficit, emphasizing that the key is to choose a diet that one can stick to and that aligns with their goals.
What is the importance of not being overly restrictive with diets according to the video?
-Being overly restrictive with diets can lead to unsustainable eating habits and may cause individuals to fall off their diet plans. It's important to focus on consuming nutrient-dense foods that promote fullness and are aligned with one's fat loss goals.
What is the speaker's advice regarding 'cheat meals'?
-The speaker advises reframing the concept of 'cheat meals' to include healthier options and not to view them as an excuse to binge on unhealthy foods. The goal is to maintain a balanced approach to eating, even when indulging.
Why is combining diet with an active lifestyle recommended in the video?
-Combining diet with an active lifestyle is recommended because it allows for a more sustainable calorie deficit. By burning more calories through activity, individuals can eat more while still losing body fat, making the diet easier to stick to.
What is the role of 'good offense' in the context of the video?
-In the context of the video, 'good offense' refers to being active and increasing calorie expenditure through exercise and an active lifestyle. This complements 'good defense' (dieting) to create a more effective and sustainable approach to reaching fitness goals.
Why does the speaker emphasize not thinking of one's eating plan as a 'diet'?
-The speaker emphasizes this to encourage a mindset shift from temporary dieting to a long-term, sustainable lifestyle change. This approach is more likely to lead to lasting results and a healthier relationship with food.
What is the speaker's opinion on finding enjoyment in healthy foods?
-The speaker believes that finding enjoyment in healthy foods is crucial for sustainability. By discovering healthy foods that one genuinely likes, it becomes easier to maintain a healthy eating pattern without feeling deprived.
How does the speaker suggest incorporating physical activity into daily life?
-The speaker suggests incorporating physical activity into daily life by finding ways to be more active, such as walking or biking to work, engaging in dedicated cardio, playing sports, or simply moving more throughout the day.
What is the significance of the 'negative feedback loop' mentioned in the video?
-The 'negative feedback loop' refers to the physical discomfort or dissatisfaction one may feel after consuming unhealthy foods. This can serve as a natural deterrent to junk food and encourage healthier eating habits over time.
Outlines
😐 Overcoming Limiting Beliefs About Body Fat
The speaker addresses the common struggle of losing body fat and challenges the belief that certain body types, such as 'endomorphs,' are predisposed to higher body fat percentages. They argue against the idea of fixed body types, suggesting that this belief can be a self-limiting factor. Instead, they encourage reframing the mindset to focus on the possibility of change through commitment and effort. The speaker shares their personal journey, which contradicts the typical characteristics of an 'ectomorph,' to emphasize that anyone can achieve a leaner physique with dedication. They also touch on the topic of diet types, suggesting that any diet can work if it results in a calorie deficit, and advise against restrictive diets that eliminate entire food groups.
🍽️ Rethinking Diets and Cheat Meals for Sustainable Fat Loss
In this paragraph, the speaker discusses the misconceptions around dieting, particularly the idea of a 'best diet.' They emphasize that any diet can be effective if it results in a calorie deficit, and criticize overly restrictive diets like keto, which eliminates carbohydrates. The speaker advocates for a balanced approach, focusing on consuming nutrient-dense foods that promote fullness and satiety. They also address the concept of 'cheat meals,' suggesting that instead of labeling certain meals as 'cheat,' it's healthier to include some vegetables or lean protein even in less healthy meals. The speaker promotes the idea of blending healthy and less healthy options to avoid developing an unhealthy relationship with food. Additionally, they discuss the importance of combining diet with increased physical activity to maintain a calorie deficit more sustainably, and they introduce a protein supplement as an example of a healthy choice.
Mindmap
Keywords
💡Body Fat
💡Dieting
💡Misinformation
💡Body Types
💡Calorie Deficit
💡Keto Diet
💡Cheat Meals
💡Active Lifestyle
💡Macros
💡Sustainability
💡Feedback Loop
Highlights
Misinformation about dieting is addressed, emphasizing the simplicity of the process for fat loss.
The belief in body types as a determinant for body fat percentage is challenged, promoting a mindset of change.
The idea of body types is criticized for promoting limiting beliefs and excuses.
Personal example given to demonstrate overcoming genetic predispositions for body type.
The importance of not relying solely on body types and instead focusing on effort and commitment is stressed.
Debunking the myth of a 'best diet', highlighting that any diet can work with a calorie deficit.
Critique of restrictive diets that eliminate food groups and the suggestion to focus on nutrient-dense foods.
Recommendation to follow a diet that is sustainable and aligns with personal goals.
Introduction of the concept of 'calories in, calories out' as a fundamental principle for weight loss.
Advice against labeling meals as 'cheat meals' to avoid developing unhealthy relationships with food.
Suggestion to include healthier options even in less healthy meals to maintain balance.
The role of both diet and exercise in maintaining a calorie deficit for sustainable fat loss.
Emphasis on combining a calorie deficit with an active lifestyle for a more manageable approach.
Discussion on the psychological impact of viewing diet as a temporary state versus a lifestyle change.
Encouragement to find enjoyment in healthy eating to create a sustainable diet without feeling restricted.
The importance of reframing the mindset from dieting to discovering a personal, sustainable diet.
Promotion of a holistic approach to fitness, integrating diet and exercise as a lifestyle rather than a temporary fix.
Transcripts
I just can't seem to lose body fat no
matter what I was always bigger so it's
just harder for me to get lean working
out is a fun part but dieting on the
other hand sucks if this sounds like you
then this video is going to be helpful
because I know there's so much
misinformation out there about dieting
losing weight getting lean but the good
news is that it is far simpler than you
may think and no matter who you are what
circumstances you are in this will help
you unlearn those mistakes you're are
the worst mistakes that you probably
making about dieting there's five of
them so let's get into it and I'm going
to help you reframe your belief about
these mistakes and a clarify I'm going
to be focusing on fat loss in this video
but drop a comment down if you want me
to make a similar video about the worst
bulking mistakes cuz I got a lot to say
about that topic too now the first
dining mistake is believing that seat
types are the end all Beall in terms of
body composition no you're not an
endomorph you're just at a higher body
fat percentage I know I'm starting a
little controversial and while we all do
have natural body fat set points having
this belief that you're an endomorph and
you're always going to be predisposed to
be at a higher body fat percentage it's
just going to hold you back it's a
limiting belief ultimately I don't like
the idea of seat types because it kind
of takes away your own control and gives
you an excuse when times gets hard maybe
right now you're super motivated that
you will lose body fat but let's say you
inevitably hit a fat loss Plateau which
happens to all of us then the thought of
oh man I'm just naturally predisposed to
be like this maybe it's not even worth
it that starts trickling in your head
and it's just not productive it does
literally no good to think this way so
instead reframe it as this I'm currently
at a higher body fat percentage and
maybe I'm been at a higher body fat
percentage for all my life but I can
still lose body fat and I can make a
change if I commit and really try and I
wanted to add using myself as an example
that I probably would have been
considered an ectomorph so I should have
been skinny my life I should have had a
really hard time building muscle however
I didn't let that stop me from well
getting to where I am now and of course
like I'm not the biggest person so I
understand that genetics does play
somewhat of a factor however I am in The
Firm belief that anyone can get in
pretty damn good shape if they really
tried and this whole seata type thing
whether you're ectomorph endomorph I
wish I was a mesomorph cuz that's the
best of both worlds but I'm tell you
right now pretty much everyone becomes a
mesomorph if they worked hard enough and
gave thems enough time this whole samat
type thing is kind of like horoscopes
like it takes away your control it gives
you a limiting belief and an excuse to
not put in the work because you think
it's not actually possible when in
reality people generally start from one
end or another they're either an
ectomorph or an endomorph and the people
that you do see that are fit naturally
just put in the work the second dieting
mistake is thinking there is a best diet
out there keto carnivore paleo they all
work if you allow yourself to be in a
calorie deficit at the end of the day
calories in calories out is a very very
important concept to remember it allows
you to quantify whether you're losing
body fat or not this doesn't mean you
necessarily need to track calories but
it makes it super simple for you to
understand at a high level how to lose
body fat the problem is that most people
try to be super restrictive with these
fat diets that usually eliminate entire
food groups such as keto eliminating
carbs and then just fall off because
it's just overly restriced like honestly
do you really think you're going to be
eating just meat for the rest of your
life with that in mind I preach that you
can pretty much follow whatever diet you
want but reframe your thinking like this
the best diet is the one that I can
stick to and still reasonably get to my
goals and out of personal experience and
experience coaching other clients I
would highly recommend that instead of
following these fat diets you focus on
what you should be eating rather than
what you shouldn't meaning if you're
trying to lose body fat focus on eating
non-c calorie-dense Foods such as
vegetables fruits and foods that will
make you feel more full such as high
fiber carbs like potatoes sweet potatoes
and lean sources or protein and if
you're struggling and thinking well I
don't know what meals to make I'll give
you two options either watch my video on
three high protein and easy to make
recipes or apply for my oneon-one
fitness coaching program where I pretty
much give you recipes that are portioned
out to fit your Macros keep you in a
calorie deficit and thus lose body fat
link is in the description number three
is having cheat meals instead you're
just having a more calorie dense lower
in protein meal don't put a label on it
the problem with labeling things as
cheap meals is people usually end up
planning them out and thinking of them
as a pass that they get every single
week for following their goals and
because of this I feel like people who
have sheet meals take longer to get to
their goals fall off early or go super
over the top with the cheat Mills and
almost have like a controlled binge I
know there can be a fine line between
just having a cheat meal and developing
an unhealthy relationship with the food
you're eating so instead reframe it like
this I'm going to have a less than
healthy meal but can I still include
some sort of vegetables or Le s of
protein with it this makes things less
black and white good or bad and allows
you to focus more on what you should be
eating rather than trying to be
restrictive on what you shouldn't and
then kind of like craving it now I know
this might not be possible with in the
same meal but if you know that you're
going out with your friends later maybe
you're having dinner whatever it is you
can eat a little bit lighter in the day
or prioritize lean sources or protein
and vegetables in your other meals tldrs
you don't have to make the entire day
just a whole binge eating session where
just eating unhealthy no there's a
little bit more of a blurred line that
you can draw between what's healthy and
less healthy and not think so black and
white about it dieting alone is the best
way to get to my goal remember calorie
deficit is just simply when you eat less
calories then you you
burn but another way to think of it is
you're burning more calories than you
eat in fact the best approach to
maintain a calorie deficit over a KD
period of time is usually approaching it
from both ends you're not only eating
less but you're moving more so that you
can eat a little bit more this way it's
a little bit less extreme on both ends
so you not only try to eat less calories
by eating healthier but you also burn
more calories by living a more active
lifestyle maybe you're commuting to work
on foot or bike instead of driving or
you're doing dedicated cardio or you're
playing sports tldr is you're moving
around you're working out real quick if
you're curious what this is it's
actually my proteins rocket pop flavored
clear whey protein yes this is whey
protein 90 calories 20 g of protein only
1 gram of carb really good macros if
you're curious to try this and I believe
they only make this during 1th of July
use code teth not path at checkout your
support would be much appreciated
otherwise just leave a like on this
video that works too now here's the
important part the goal with doing this
isn't to be in a bigger calorie deficit
alone it is to be in the same calorie
deficit while being able to eat more
food so it's easier to stick to because
again if you're living a more active
lifestyle you're naturally going to be
burning more calories so thus it's going
to be easier for you to create this
deficit and still eat a decent amount of
food food so think of dieting as having
good defense and being active as having
good offense both is important thus you
should reframe your mind and think
dieting and being active is the best way
to get to my goal number five is
thinking of your diet as a diet in the
first place now this may seem
counterintuitive but despite me looking
the way I do I would tell you straight
up I don't think or feel like I'm on a
diet at all I actually enjoy the healthy
foods I eat because I found something
that's sustainable for me
and that's the only way I'm able to
maintain this pretty much year round
which is pretty evident in all my videos
honestly I never really feel good when I
eat junk food and I'm not talking like
mentally I'm like ashamed of myself for
doing it I'm talking like physically I I
get some sort of stomach ache I just
don't feel really good and this has
created a negative feedback loop which
makes me naturally not even want to eat
junk food in the first place so the
negative feedback loop is honestly a
positive thing and this can happen to
you too if you eat healthy foods for
long enough and the only way you're
going to be able to do that is if you
find healthy foods that you actually
enjoy in the first place and if you
don't think that's possible look
definitely check out the recipes in my
coaching program or at the very least
try out the recipes in my YouTube video
that your your mind will be changed and
this goes back to the whole notion of
treating Fitness as a lifestyle I even
have a client who he lost 30 lbs and now
he's in a position where he's having
trouble eating more calories because
he's fully content with like what he's
currently eating meaning like the
healthy foods I gave in the meal plan
right which is actually a good thing
like imagine how many people want to
lose weight while still feeling full
after eating healthy like that's a good
position to be in so ultimately reframe
things as I'm not on a diet I'm finding
my own diet thank you guys so much for
watching this video hopefully this
advice will help you pretty much have a
more sustainable approach with getting
to your fitness goals while you're
trying to lose body fats leave the like
to support my page hit subscribe if you
want to level up your physique I'll see
y'all in the next video peace
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