The WORST Dieting Mistakes You Are Probably Making

Summary

This 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

00:00

😐 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.

05:02

🍽️ 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.

Keywords

💡Body Fat

Body fat refers to the total amount of fat stored in the human body, which includes essential fat for bodily functions and storage fat. In the context of the video, reducing body fat is the primary goal, and the script discusses various misconceptions and strategies related to achieving a leaner physique.

💡Dieting

Dieting is the practice of consuming food in a regulated way to achieve or maintain a specific health goal, such as weight loss or muscle gain. The video emphasizes the simplicity of dieting for fat loss and dispels common myths, such as the belief that certain body types are predisposed to higher body fat percentages.

💡Misinformation

Misinformation refers to incorrect or misleading information that is spread, often unintentionally. The video script addresses the abundance of misinformation about dieting and weight loss, aiming to provide clarity and correct understanding to help viewers avoid common pitfalls.

💡Body Types

Body types, such as endomorph, ectomorph, and mesomorph, are classifications based on body shape and composition. The script challenges the belief that body types are a determinant of one's ability to lose fat, suggesting instead that mindset and effort are more critical.

💡Calorie Deficit

A calorie deficit occurs when a person consumes fewer calories than they burn. It is a fundamental concept in weight loss, as the video explains that any diet can work if it results in a calorie deficit, emphasizing the importance of this principle for fat loss.

💡Keto Diet

The keto diet, or ketogenic diet, is a high-fat, adequate-protein, low-carbohydrate diet that has been popular for weight loss. The script mentions it as an example of restrictive diets that eliminate entire food groups, which can be challenging to maintain long-term.

💡Cheat Meals

Cheat meals are occasional indulgences in foods that are typically off-limits during a diet. The video suggests reframing the concept of cheat meals to avoid developing an unhealthy relationship with food and to maintain a balanced approach to dieting.

💡Active Lifestyle

An active lifestyle involves engaging in regular physical activity and movement beyond the minimum required for daily life. The script promotes an active lifestyle as a means to increase calorie expenditure and support a calorie deficit, contributing to a more sustainable fat loss journey.

💡Macros

Macros, short for macronutrients, are the nutrients our bodies need in large amounts for energy and growth, including carbohydrates, proteins, and fats. The video mentions portioning out macros in a diet plan as a strategy for maintaining a calorie deficit while still eating satisfying meals.

💡Sustainability

Sustainability in the context of dieting refers to the ability to maintain a diet or lifestyle change over the long term. The video emphasizes finding a sustainable approach to eating and exercise, suggesting that enjoying healthy foods and an active lifestyle are key to long-term success.

💡Feedback Loop

A feedback loop is a process that involves self-regulation, where the outcome of one process influences the next. In the video, the concept is used to describe how negative physical reactions to junk food can create a positive cycle of avoiding unhealthy eating habits.

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