How to Get Lean & Stay Lean Forever — Transcript

Full transcript

1. 0:00if you've ever lost weight only to gain
2. 0:01it all back you're not alone research
3. 0:03shows only 25% of people succeed in
4. 0:05maintaining their weight loss long term
5. 0:07so why is it so hard to keep the weight
6. 0:08off the truth is most diets set you up
7. 0:10to fail research shows that nearly every
8. 0:12single Diet Works short term whether
9. 0:14it's low carb low fat or intermittent
10. 0:16fasting however all these diets rely on
11. 0:18Extreme restriction and don't teach you
12. 0:20how to maintain those results
13. 0:21sustainably this is exactly why I
14. 0:23created the dam system a structured
15. 0:25evidence-based approach to weight loss
16. 0:26instead of another quick fixed diet this
17. 0:28system focuses on long-term success
18. 0:30helping you build habits that make
19. 0:31maintaining your results feel effortless
20. 0:33in this video I'll break down exactly
21. 0:35how the dam system works and how you can
22. 0:36apply it to reach your own goals without
23. 0:38yoyo dieting extreme restriction or
24. 0:40feeling miserable because weight loss
25. 0:41doesn't mean anything if you can't keep
26. 0:43it off for good the first and most
27. 0:45important step of the dam system is your
28. 0:46deficit now why do I say deficit and not
29. 0:49diet well every diet that works does so
30. 0:51for the same reason it creates a calorie
31. 0:53deficit meaning you consume less
32. 0:54calories than you burn on a daily basis
33. 0:56diet culture convinces you that the
34. 0:58perfect diet exists when in reality all
35. 1:00that matters is a calorie deficit but
36. 1:02they won't make any money selling you
37. 1:03common sense so that's why they sell you
38. 1:05expensive shakes instead if diets don't
39. 1:07work how do we create the perfect
40. 1:08deficit instead step one calculate your
41. 1:10maintenance calories before creating a
42. 1:12deficit you need to know how many
43. 1:13calories your body naturally Burns in a
44. 1:15day this is your maintenance calories
45. 1:17you can use a total daily energer
46. 1:19expenditure calculator online or TDE
47. 1:22calculator to estimate this step two set
48. 1:24yourself a realistic weight loss goal
49. 1:26and time frame don't fall into the Trap
50. 1:28of wanting fast results research shows
51. 1:29shows that slow steady weight loss leads
52. 1:31to better long-term success healthy
53. 1:33rates of weight loss are typically
54. 1:35around 0.5 to 1% of body weight each
55. 1:37week which translates to roughly 0.5 to
56. 1:401 kilo or 1 to2 pounds per week for most
57. 1:42people the heavier you are the more you
58. 1:44can lose at the start while keeping your
59. 1:46diet sustainable but how long should
60. 1:47your weight loss be well it depends for
61. 1:49example if you're 100 kilos and your
62. 1:51goal is to lose 10 kilos or 22 you could
63. 1:54aim for 1 kilo per week and finish in 10
64. 1:56weeks or take a slower more sustainable
65. 1:58Approach at 0 5 kilos per week for 20
66. 2:01weeks you're probably tempted to pick 10
67. 2:03weeks because it's quicker but losing
68. 2:04weight too quickly increases your hunger
69. 2:06hormones and may cause your metabolism
70. 2:08to adapt quickly to make up for the lack
71. 2:10of energy a longer timeline such as 20
72. 2:13or even 40 weeks will help you lose
73. 2:15weight without extreme restriction
74. 2:16making long-term maintenance far easier
75. 2:19remember the goal isn't just to lose
76. 2:21weight it's to keep it off however
77. 2:22remember that the scale alone doesn't
78. 2:24accurately reflect your body composition
79. 2:26if you're weight training while losing
80. 2:27weight the number on the scale may not
81. 2:29drop as consist consistently as expected
82. 2:31especially if you're a newbie in the gym
83. 2:33factors like water retention menstrual
84. 2:35cycle inflammation muscle growth and
85. 2:37carbohydrate intake all influence
86. 2:39fluctuations weigh yourself at least
87. 2:41three to four times a week to get a
88. 2:42reliable average focus on weekly Trends
89. 2:45rather than daily changes to track your
90. 2:47progress effectively combine the scales
91. 2:49with other methods like progress for
92. 2:50oils how your clothes fit and your daily
93. 2:52energy levels step three choose your
94. 2:54specific calorie deficit based on your
95. 2:56goal since one p of fat is roughly 3,500
96. 2:59calories you could you can calculate
97. 3:00your daily calorie deficit with a simple
98. 3:02formula take your weekly weight loss
99. 3:03goal in pounds times this by 3,500 and
100. 3:06then divide that number by 7 for example
101. 3:08to lose 1 pound per week you need a 500
102. 3:11calorie deficit per day so to lose 2 per
103. 3:13week you would need to double this at a
104. 3:151,000 calorie deficit per day after a
105. 3:17few weeks it's normal for your rate of
106. 3:18loss to slow down don't panic this
107. 3:20happens as your body adapts to a lower
108. 3:22weight by burning fewer calories to keep
109. 3:24making progress adjust your deficit by
110. 3:26either slightly reducing your calorie
111. 3:27intake or increasing your cardio step
112. 3:30four cardio while you don't need cardio
113. 3:32to lose weight research shows that it
114. 3:33can help the process by increasing
115. 3:35energy expenditure which can offset
116. 3:37metabolic adaptation and reduce the need
117. 3:39for extreme calorie restriction choose a
118. 3:41form of exercise you enjoy because if
119. 3:43you hate it you won't stick to it now
120. 3:45that we've set up your deficit the real
121. 3:46challenge begins sticking to it this is
122. 3:48where most people struggle not because
123. 3:50they don't know what to do but because
124. 3:51their approach is too restrictive
125. 3:53luckily for us this is where the second
126. 3:55part of the dam system adherence comes
127. 3:57into play studies show that adherence
128. 3:59not Dam diet type is the biggest
129. 4:00predictor of long-term weight loss
130. 4:02success so how do you make sure you
131. 4:03actually stick to your plan it's simple
132. 4:05build your diet around your lifestyle
133. 4:07for long-term success your diet and
134. 4:09exercise plan should feel as natural as
135. 4:11possible this means focusing on changes
136. 4:12that require the least amount of effort
137. 4:14for the most impact what we can call the
138. 4:16minimum effective dose instead of
139. 4:18overhauling your diet focus on simple
140. 4:20adjustments that reduce calories without
141. 4:22leaving you deprived eat the foods you
142. 4:23love just in slightly smaller portions
143. 4:25make easy swaps L fat Dairy instead of
144. 4:28fil fat sugar-free drinks instead of
145. 4:29regular and leaner protein sources
146. 4:31instead of high fat Cuts there's also no
147. 4:33need to cut out One Food Group
148. 4:34completely unless you genuinely prefer
149. 4:36to eat that way similarly don't
150. 4:38overcommit to unrealistic exercise
151. 4:40routines many people go from zero to
152. 4:42extreme with cardio then quit when they
153. 4:43burn out instead start small add 2,000
154. 4:46to 3,000 more steps per day onto your
155. 4:49current step count before jumping into a
156. 4:51full cardio routine A good rule of thumb
157. 4:53is to aim for 75% of your deficits come
158. 4:55from your diet and then 25% from
159. 4:58exercise most people quit their diet
160. 5:00because of fatigue a simple way to avoid
161. 5:02this is by taking diet breaks going back
162. 5:03to maintenance calories for 1 to 2 weeks
163. 5:05every 8 to 12 weeks gives your body a
164. 5:07physical and mental reset helping you
165. 5:09avoid the exhaustion of constant
166. 5:11tracking and restriction yes this might
167. 5:13mean reaching your goal a little later
168. 5:15but long-term success comes from
169. 5:17consistency not speed those who
170. 5:19successfully keep the weight off don't
171. 5:20rely on Extreme restrictions they build
172. 5:23small sustainable habits they can stick
173. 5:25to for life but losing weight is one
174. 5:27thing keeping it off is another anyone
175. 5:29can follow a PL for 12 weeks but the
176. 5:31real question is can you sustain it for
177. 5:3212 years this is where the final part of
178. 5:34the dam system comes in to maintain your
179. 5:36weight for life you need to follow a few
180. 5:38key steps firstly increase your calories
181. 5:41to maintenance once you reach your goal
182. 5:43weight adjust your calories to maintain
183. 5:44it look at your recent weight loss Trend
184. 5:46and then add back the calories needed to
185. 5:48stop the deficit for example if you've
186. 5:49been losing around1 pound a week you've
187. 5:51likely been in a 500 calorie daily
188. 5:53deficit so your new maintenance calories
189. 5:55will be about 500 calories higher than
190. 5:57what you're eating now you can increase
191. 5:59this number immediately or gradually add
192. 6:01calories over time both approaches work
193. 6:04but jumping straight to maintenance may
194. 6:05cause a small temporary weight increase
195. 6:07due to food volume and water retention
196. 6:09but gradual increases also keep you in a
197. 6:11slight deficit longer but may help
198. 6:14prevent overshooting your maintenance
199. 6:15secondly expect some adaptation after
200. 6:18weight loss your metabolism is lower
201. 6:20than before due to reduce body mass and
202. 6:22adaptive responses to conserve energy
203. 6:24this means your actual maintenance
204. 6:25calories might be slightly lower than
205. 6:27you predicted to counteract this
206. 6:28metabolic adap ation keep your activity
207. 6:30levels up especially steps and light
208. 6:32cardio or opt for increasing your
209. 6:34calories more gradually to allow your
210. 6:36metabolism to catch up if your weight
211. 6:38stabilizes after a few weeks of
212. 6:39adjusting your calories you find your
213. 6:41maintenance calories if your weight
214. 6:43keeps dropping increase your calories
215. 6:44slightly Again by around 100 to 200 or
216. 6:47if it creeps up reduce slightly until
217. 6:49stable over a 1 to 2 week period next
218. 6:52build habits for long-term success
219. 6:54keeping the weight off isn't just about
220. 6:55calories it's about habits if you return
221. 6:58to Old behaviors the weight will return
222. 7:00to so here's how to maintain
223. 7:01effortlessly first self-monitoring
224. 7:04matters research shows that people who
225. 7:05monitor their weight regularly such as
226. 7:07weigh themselves track food or take
227. 7:09progress fors are more successful in
228. 7:11maintaining their weight loss in the
229. 7:12long run secondly ditch the exact number
230. 7:14mindset don't stress over daily weight
231. 7:16changes maintenance is a range not an
232. 7:19exact number a few pounds up or down is
233. 7:21normal especially since hunger hormones
234. 7:23stay elevated for over a year after
235. 7:25dieing third course correct early it's
236. 7:28much easier to fix a small gain than to
237. 7:30regain everything and then start over if
238. 7:32your weight starts creeping up tighten
239. 7:34up your intake slightly or increase
240. 7:36activity don't wait until it's a bigger
241. 7:38issue and lastly stick to what got you
242. 7:40here the way you lost the weight is the
243. 7:41way you keep it off forever see your new
244. 7:43habits as lifelong behaviors not just as
245. 7:45a temporary fix the key is consistency
246. 7:48keep doing what worked just with more
247. 7:50flexibility if you guys are interested
248. 7:52in losing fat and keeping off for good I
249. 7:54will link my full guide in the
250. 7:55description below that goes into
251. 7:57everything you need to know in depth as
252. 7:59well as my Nifty little progress tracker
253. 8:01that I personally use to track my weekly
254. 8:02weight loss and keep me on track the dam
255. 8:05system isn't just about losing weight
256. 8:06it's about keeping it off for life if
257. 8:08you guys find this video helpful hit the
258. 8:10like button subscribe and drop a comment
259. 8:11on what you'd like to see next until
260. 8:13then I'll catch you guys in my next one