114 - The Fastest Way to Lose Weight
Who doesn’t want to lose weight fast? We know you probably do because we most certainly do. Sure, a 1000-calorie diet, detox, or fast has you losing weight extremely quickly, but how many times over have you had to do them, only to gain the weight back?
Who doesn’t want to lose weight fast? We know you probably do because we most certainly do. Sure, a 1000-calorie diet, detox, or fast has you losing weight extremely quickly, but how many times over have you had to do them, only to gain the weight back?
This week, we’re inviting you to let 2022 be the year you finally get off the merry-go-round of crash diets and having to start over and over again on your weight loss journey. Losing weight fast is 100% possible and it doesn’t have to include depriving yourself or cutting out meals, and we're sharing the secret this week.
Join us on the podcast as we let you in on the number one thing you have to be doing if you want to lose weight as fast as possible in a sustainable way. We’re exploring how our brains trick us into wanting to get to the finish line as quickly as possible, and offering tips for next steps as you start losing weight.
Check out Vibe Club, a weight loss coaching group with the purpose of supporting women that want to sustain a healthy lifestyle.
What You’ll Learn from this Episode:
- Why we have to redefine what “fast” means in the context of weight loss.
- The number one thing to do if you want to lose weight sustainably and as quickly as possible.
- Why collecting as much data as possible is so valuable.
- How letting your lower brain make decisions will stifle your progress.
- Our tips for cutting back without feeling deprived.
- The truth about the difference between maintenance and weight loss.
Listen to the Full Episode:
Featured on the Show:
- Check our Vibe Club, a weight loss coaching group with the purpose of supporting women that want to sustain a healthy lifestyle.
- Follow our YouTube channel!
- Follow us on TikTok: Maggie | Ryan
- Follow me on Instagram!
- 111 - Stop Stopping in 2022: Join My New Year's Challenge
- James Clear
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Full Episode Transcript:
Ryan: In this episode, we’re going to tell you the number one thing you need to be doing if you want to lose weight as fast as possible in a sustainable way.
Maggie: Hi, I’m Maggie. I’ve lost a combined 90 pounds after having my two kids and struggling with postpartum depression and anxiety. I teach you how to lose weight a different way, how to fix the thoughts in your head holding you back from finally taking weight loss off your to do list. Losing weight doesn’t need to be a struggle. And it’s my mission to help you love the process all the way down the scale. If you’re ready to lose weight a different way then let’s get it.
Ryan: What’s up?
Maggie: Nothing. We’re just well into the new year now.
Ryan: Are we? Yeah.
Maggie: We are not, we’re recording this on December 29th, 30th. I can’t believe it.
Ryan: 30th. Who knows what day it is? I don’t know anymore. So what are we talking about today?
Maggie: We’re talking about what people want to do which is just to lose weight as fast as possible.
Ryan: I mean who doesn’t want to lose weight fast?
Maggie: Yeah. Why?
Ryan: Even I do. Even you do. Who wouldn’t want that?
Maggie: Yeah. And I think it’s just because you just want to get to the end of it. Is that right, you’re just like, I just want this to be done with?
Ryan: Yeah. I want to get to the finish line. I want to feel better about myself. I want to look in the mirror and like what I see. And this is hard work and I want it to reflect that as soon as possible because it’s hard work. Do you know what I mean?
Maggie: I think people, they’re just in a rush because you think it’s just going to be rainbows and daisies as soon as you get there. It’s not though.
Ryan: Yeah. Well, I guess I want to just preface this entire episode that we kind of have to redefine what fast is. I feel like in weight loss what people think fast is has kind of been distorted. And I don’t know why that is.
Maggie: Well, I think it’s because you can lose weight really, really fast.
Ryan: Lose weight?
Maggie: You can lose weight really, really fast.
Ryan: What I’m saying is the keyword here is weight, overall weight.
Maggie: Yeah, exactly. So let’s say I go on a 1,000 calorie diet, or let’s say that I do carnivore, whatever, then eat 1200 calories, I’m going to lose weight really fast. And that’s what we want. No.
Maggie: That’s not what we want. We don’t want it because that’s not lasting. I know I use the word sustainable, sustainable, sustainable all the time. But that’s not lasting weight loss. You are tricking your brain into thinking exactly what Ryan had just said which is I’m going to hit the finish line faster. I’m going to get to the end of this fast. This is so fast, I’m losing weight so fast. But I really want you to ask yourself, of any of the times you’ve lost weight and you’ve been like, “I’m down nine pounds in a week.”
A lot of people have that experience with keto because of the water weight initially at the beginning. Or I started this new plan where I drink two shakes a day and then a 250 calorie meal, look how fast it’s happening. But how many times have you done that and then you never had to lose weight again?
Ryan: If you lose that much weight in a week, I honestly think that’s a bad thing.
Maggie: Well, it just depends on what kind of weight, if it’s water it’s not a bad thing. Some people have 150 pounds to lose. I don’t think it’s totally going to depend as everything. But the problem is that that quick initial weight loss that you get from things like detoxes, or fasting for a really long time, or all the other things I mentioned, trick your brain into thinking this is working. It’s working really well.
Ryan: And that feels so good.
Maggie: And that feels so good, but it doesn’t feel good because you’re losing the weight. It feels good because you’re telling yourself a juicy ass story like oh yeah, I’m feeling good, I’m feeling slimmer. I don’t think I’m as bloated anymore. I lost 17 pounds in a three day fast. It’s like you’re really feeding your brain those good thoughts that are just, it’s working, and it’s going fast and I’m not going to have to do this shit for much longer. Unfortunately, what’s the lifetime of that? A couple of days, a week maybe. It’s really as long as you can keep it going.
Ryan: Fucking, clench those fists, dude.
Maggie: Yeah. And just get through it. I’m not hungry. I’m not hungry, I’m not. Constantly just in that resistance of – like I teach my…
Ryan: Don’t eat. Don’t eat. Don’t eat. Don’t eat. Don’t eat. Don’t eat.
Maggie: Yeah. I teach my clients about urge work and that’s the thing. You can lose a lot of weight by resisting urges, but it feels terrible. And in time it is like a rubber band, and you can only pull that rubber band back as far as you can before it just snaps. And it’s a ticking time bomb but we don’t tell ourselves that. Then we quit, we binge eat, we eat all of the things. And then we get to a place where we’re like, it used to work.
I have to work on that with my clients a lot because a lot of people do have this happy land keto in their head where they’re like, “Well, I lost so much weight on keto,” or whatever. But they don’t remember the bullshit they were also dealing with. That’s why it’s important to unearth that bullshit and then choose again on purpose. But whatever it is in your brain that your brain has set for default like, I’ll get back to that thing because I lost a lot of weight. Just remember that your brain has blacked out everything that didn’t work with it.
Ryan: It’s like having kids, people forget about how hard it is and then…
Maggie: Childbirth too though.
Ryan: Yeah. I’m going to do it again, but you forget.
Maggie: Yeah. When we had our first I felt like my body was being ripped apart for eight hours. And then when we had my second it was a home birth, also similar but shorter period of time. Well, I’m not having any more kids. But it didn’t prevent me from having the next one. It was just like your brain forgets. And your brain has a tendency to have just shiny object syndrome. And it just remembers what was good about it, what was easy. And mostly what it remembers was I lost weight fast.
So your brain is going to be looking for okay, you want fast weight loss, what did we do? What did we do? Let’s pull from the vault of when that happened before.
Ryan: So what’s the amount of weight that you think is healthy to lose, what pace? Since we’re trying to help people redefine what fast should be, what’s a good pace?
Maggie: I know we told you guys we were going to talk about fast weight loss. But we’re going to go with reasonable, what’s reasonable, what would be considered fast for someone, you see the difference is for someone who has 200 pounds to lose weight versus someone who has 40 pounds to lose. It’s going to be a different rate.
But overall, industry standard is going to be between a half of a pound to two pounds a week. Anything more than that is considered something else is happening and at some point it is going to slow down to the industry standard of weight loss which is half a pound to two pounds a week.
Ryan: But what I’m saying is, we’re removing the scenario where you lose weight fast and gain it back as even a possibility. I made some notes here. I want to give people the simplest, easiest one thing you can do to lose weight sustainably as fast as possible. Do you know what I mean?
Ryan: I’m forcing you to tell me how to do it as fast as possible sustainably.
Maggie: As fast as possible in a way that you’re not going to gain it back?
Ryan: Yes. What’s the one thing you can do, and I know I just said this, that is going to have the most impact?
Maggie: Well, you tell me, what do you think it is?
Ryan: I think it’s making a plan and following it. After you’re done listening to this podcast.
Maggie: Yeah. What’s the one thing I can do immediately?
Ryan: Immediately, write down.
Maggie: What you will be eating today.
Ryan: Yes, write down what you’re going to eat today and then stick to that plan. I think that’s the number one thing you could do. Would you agree?
Maggie: I would agree. And the reasons for that are that it cuts out a lot of bullshit eating. And it makes sure that the part of your brain that you want – I get way deeper into this in Vibe Club. But it makes sure that the part of the brain you want making decisions is making the decisions because you don’t want the you that’s been working a 10 hour shift to be showing up to make the dinner decision.
Ryan: Yeah, you don’t want the shitty manager running the shift.
Maggie: Yeah. That’s not the shiny well slept person. That’s the person who’s exhausted from their day and they’re going to choose comfort and pleasure over goals 100% of the time. So that will be the first thing. And that’s why we talk about it so much.
Ryan: And I think one of the biggest reasons making a 24 hour food plan is so important is that you can look back the next day and see, okay, where did I go wrong? It’s not just planning. You’re able to reflect and have data of okay, I did this, and I shouldn’t have done this. And why did this happen? Where can we adjust? Because if you’re not making a plan you don’t have that information.
Maggie: Yeah. You want to be collecting as much data as you possibly can, I think.
Ryan: And that sounds overwhelming.
Maggie: It does.
Ryan: All this data, spreadsheets, what are you talking about?
Maggie: Yeah, it does, and it sounds very like, I believe the left brain of just like, oh yeah, math stuff. But it’s, no, I just want to know. I write down the food that I’m going to eat. I do transfer it into my phone, but I only have to adjust a couple of things because my plan looks similar in a lot of places most of the days. But sometimes I’ll think back to a time where I was losing weight, or feeling really good, or having good success.
And I’m literally because people always want to know exactly what you’re eating and how much you’re eating which we could do a whole podcast on why that’s bullshit. But I like to look back at my old journals of planning and look at exactly what I was doing at that time and guess what? I have them. I have them for the last year, if not more, because I’ve been doing it on paper too. I don’t ever regret having the data. I don’t ever regret having the scale data. I used my little finger, I scrolled all the way back to December of last year, you want to have the data.
Ryan: Yeah. And add on top of this, and I know you deal with this with your clients a lot, along with planning don’t miss a day of planning.
Maggie: Yeah. And people will. They will miss a day of planning.
Ryan: It happens all the time.
Maggie: But what I love that James Clear…
Ryan: Because we do it a lot and then we think it’s unimportant. We think, I got this.
Maggie: Yeah. The biggest problem I have with my clients is them being like, “It’s up in the noggin, I’ve got it right up here. I know what I’m going to be doing.” But your brain doesn’t give a shit if it’s up in your noggin. What it comes down to, because sometimes I do forget what I’m eating. I refer back to my plan many times a day because I have those little bubble poppers, the little bubbles that I get to pop every time I follow something on my plan. So I’m constantly referring to it.
When you get tired, and exhausted, and overwhelmed, and stressed it doesn’t matter the plan that you have in your head. You really want to lean on something concrete which is why you want it in writing. This is for all of my clients who are listening too, do not fall into the trap of just doing it in your head. And I’m telling you that not to boss you around but to tell you I did that. I tried to do that.
When I first learned about planning and the powerful act that is from a place of the way that your brain works, the way the decision-making works, the way that habit formation works. There were many times where I stopped doing it, stopped. I know what I’m going to eat. I eat generally the same things. Every single time that happened I started gaining weight again. Why are we leaving up to the part that got us into this mess? We want to use the part of our brain that’s different, the higher brain.
But we keep slipping back into a place where we’re letting our lower brain take over and make the decision. Look, that’s how we got into this mess, that part of your brain wants to deal with stress with food. It wants to deal with uncomfortable emotions with dopamine hits of chips. That’s the part of your brain that’s showing up when you have not directed your brain on purpose in the morning or the night before. And then redirected your brain throughout the day. This is what we’re doing. This is the plan.
And it’s hard to work on you not following your plan if you’re not making the plan in the first place. If it’s up in your brain the first step is getting it out of your brain and onto paper so that you can see it, see if you like it, see if it’s working, see if it needs changes. That shit is so hard to do inside of your head. I wonder if I need to switch something with my snack in between. You don’t want to do that in your head, you want to look at it and make decisions.
Ryan: That’s such a good point. It’s cool in Vibe Club for the new people at least having the accountability partners. When you first start making a plan it’s going to be nice for them to send each other the plan. Do you know what I mean? Make sure that I’m writing it down.
Maggie: Yeah. We created that for people who are interested in that. I just got a message from somebody who is like, “I don’t participate in the Facebook. I don’t do anything but I’m doing all of the work.” So what I love is that we make it available for you if it’s something that you want to have the accountability. But I was just talking to somebody on a coaching call and just talking to them about how it feels lonely when you’re losing weight.
It feels like you’re alone and you’re the only one screwing up, and you’re the only one with urges, and you’re the only one eating off plan or not making a plan. And when you have that built in accountability and you have someone to just be like, “Dude, I’m not feeling it today.” Or “I have been eating off plan, I cannot get back on track.”
You have someone else who’s doing the same work who can support you in that moment. And so that’s why it’s important for me to provide that for my clients if it’s what they want. It’s not a requirement by any means. But it’s a resource that’s there as a further way to support you in continuing.
Ryan: I think the main point of this podcast is to tell you to make a plan and follow the plan but to lose your weight as fast as possible. But at some point people are going to be making their plan, and following their plan, and not losing weight. And so what are the next steps there?
Maggie: Well, I mean I get into that in greater depth in Vibe Club. But again, we’ve got to be dealing with squeaky clean data. And the truth is you guys, that when you get to a point where you’re losing the last of your weight, you will need to tighten things up. You will have to get closer to an adherence of 85%, 90% versus the 80% or even the results that I see people have with 50, 60, 70%. At the end of your journey you are just tightening up nuts and bolts.
There are little places where you are missing things. There are places where you’re doing a little bit of emotional eating. There are places where you’re getting a little sloppy on the weekends. There are places like that where you are not honoring your hunger, you are eating, you are snacking when you’re not hungry. There are a bunch of kind of tiny little places to look. But ultimately if you do have squeaky data aka I’m following my plan. And I love my plan. I don’t mean following your plan, you’re making yourself do it.
But you’ve found a plan that works. You’re not overeating. At that point if all those other boxes are checked, and I take people through that. I have a bonus lesson about what to do when you’re stalled out. If all those boxes are checked then at that point we have to consider that what you’re doing right now is eating for maintenance. You’re eating at a place that’s going to keep you at your current weight, which is amazing, unless you want to lose more weight.
And so at that point we have tips and tools for eating a little bit less, again, without counting or tracking anything. But being able to lessen your intake in a way that doesn’t feel painful and doesn’t feel hard. And just allows your body to reacclimate to less because what you’re eating is maintaining your weight. And sometimes that can be really good news. You can look at that as, I’m doing a hell of a job at maintaining. I just would like to maintain a little bit more. I must be eating at a level that keeps my weight steady right now.
Ryan: That’s a good indicator that you’re ready to start looking at only eating when you’re hungry and stopping when you’re full.
Maggie: You’ve probably been doing that for quite a while. But you want to ensure that’s what you’re doing for sure. And if you really feel like, no, I’m eating to my enough, I’m doing good. The truth of the matter is you’re probably wrong and we need to play around. And there are just such easy ways. One of my favorite ones just as a bonus for everyone listening to the podcast, especially if you’re keto is can you look for little ways where you can cut any extra fat? I love food that has fat in it. But I also find that half a piece of cheese is just as satiating on my wrap as a full piece of cheese.
Or maybe we don’t need to add mayo if we’re also dipping in ranch, do you know what I mean? I have not cut my fat down in a crazy way, but I have found that that’s the easiest way I find to lessen intake without being like, “Oh no, I normally use a half of an avocado and I used a fourth.” And you’re cutting out a good amount of fat and calories technically but you’re not going to feel it. You’re not going to feel deprived, so there are little ways to cut back.
A lot of people will go straight to, “I guess it [inaudible] now.” I’m stalled and I guess I need to eat one time a day. That’s absolutely never the case. The difference between maintenance and loss is normally a couple of bites.
Ryan: My favorite way to lessen intake without feeling it, because for me fat is really easy to overeat, and protein is really hard to overeat. So I eat less fat and more protein.
Maggie: The point is, the option that most people go to is, well, God damn it, I can’t have breakfast anymore. And it’s just like, please, watch your brain when it’s like if I’m going to make this start working, I’m going to have to get rid of a meal. No you’re not, don’t be drama, just there are lots of things that you can try that are going to be able to lessen your intake without it feeling like you’re losing your mind and you’re starving and all that kind of stuff. And I get it. I get why your brain goes there.
Our brains go there because the only thing we can link up in our mind is I need to eat less. And if I want to really get things moving and get them going fast I need to eat a lot less. And that scares your brain. It scares you because you have lots of memories of eating in a way that you were really suffering, you were not feeling good. So I just want to remind you that that’s never, never the case of what needs to happen.
Ryan: If you want to lose your weight fast in terms of what we were speaking of fast, you have to have a plan and you have to be consistent.
Maggie: Yeah. And you have to stop stopping which I know we talked about a lot and are focusing on in January.
Ryan: Yeah, that’s being consistent.
Maggie: Yeah, if you want to go fast realize that all of your stopping is making you go slow. Instead of focusing on how fast you want to go, why don’t you start focusing on the things that are actually slowing you down and then address those.
Ryan: If you’ve been eating on plan for three weeks of the month but then you have a whole week where you’re off, that could easily put you at maintenance, those three weeks are null and void because of that one week where you ate off plan.
Maggie: Yeah. And just understand that the example he just brought, where you’re off one week, you realize that you could have been off two days. And that that would have made an enormous difference. And it wasn’t an enormous difference because instead of a week off you were off none. It was that you were just off less. And you realizing that you have a decision with that, that you can choose to be off less.
James Clear just said that you never let the things – I’m killing this quote. Never let your habits, don’t stop doing your habit for multiple days in a row. Don’t ever let that chain start. Everyone wants a chain that goes on forever but think about the chain of the off, don’t let two off days be right next to each other. Even if you’re on off, on off, on off, on off, you’re still on 50% of the time. And most of you are just off 75% of the time and then you’re upset with the results you’re not getting for the work that you are not doing.
So don’t let that link start that is just, oh no, two days, three days, four days, five days. Know that three days off is so much better than seven days off. And we have to be okay with being off sometimes in the name of consistency, in the name of being on so much more than we were before.
Ryan: Yeah, that’s such a good point.
Maggie: Did we miss anything?
Ryan: I don’t think so.
Maggie: In 2022 give up fast weight loss that you can’t sustain. And commit to quicker weight loss because you’re not giving up every other day. And then you lose your weight and then you keep it off. And you never have a concern that you’re going to have to do it again. Let this be the year that you really do get off the merry-go-round. After being a coach for weight loss and seeing this process, I know that I’ll see it for the rest of my life. But seeing the way that the year works for most people and just January, we’re all in, February, March, April, May kind of in.
All of a sudden it’s May, and people are like, “It’s four more weeks until summertime, I want to look good in a bikini. Now it’s time to go hard.” Then it’s July, August, and they’re like, “Well, summer’s over, holidays are coming.” Then it’s the holiday season. I see that weight loss calendar in my head, and it doesn’t have to be like that.
Ryan: And let me just say because as of right now you have time to wear the bikini, you have time. But if you start later than now you will not have time. I will promise you that. I had to get that out there because seeing the seasons of weight loss and people start in May. Dude, you missed the bus. You completely missed the bus.
Maggie: And then what you’re setting yourself up for is what’s the crash diet I’m going to do to get ready for the summer? You don’t need to do a crash diet if you can find balance January through December, you really truly can. If you want to show up feeling confident and you do not feel confident right now the time to start is not May, it’s now. I started prepping for my summer shoulders, guys, in end of November. I want to have bomb-ass shoulders when I’m wearing my bodysuits come the summer. That’s just what I want. And I’m starting that now.
I know that four weeks in May is not going to get me what I want. And so really watch out for the ping pong mentality of all in for these really short times in the year rather than realizing that I can enjoy my favorite foods. I can follow my plan. I can have freedom. I can have balance. And you can have that for the entire year. A really bad time to start working on balance is October and I know a lot of you did that. All of a sudden you’re like, “I think I’m going to try to see if I can have exceptions. Oh, screw it, we’ll start January 1st.”
So start practicing that now. Start practicing planning your favorite foods. Start practicing learning how you’re going to live the rest of your life now. Don’t wait until November to start being like, “Maybe I’ll see if I can manage some holiday treats.” Just seek for balance in 2022 because you can have it.
Ryan: Okay, we’re going to end the episode here, but I just want to remind you, write down your 24 hour food plan for today or tomorrow and start doing that shit. Do not forget.
Maggie: I’ll see you guys next time.
Ryan: See you.