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Automatic TRANSCRIPT

Okay. So there's a typical pattern to weight loss. And if you've ever gone on a diet you've you've probably experienced it. Basically people lose weight for the first four to six months and then they hit a plateau and then slowly they start to regain some or all of the weight they lost and sometimes they end up heavier than they started. There are a lot of biological reasons. Why weight loss's hard and we talked about those in episode two of the skied but there are some things we can control to an extent and those are the strategies in mindset? We use when approaching weight loss. One problem is that a lot of weight loss strategy start like minded with fat cabbage soup diet or the Cayenne pepper diet. Yeah remember that Queen Bay or some other crazy fed diet like I wasn't planning to eat cabbage soup sue forever you know just until the weight came off but after about a month pizzas started to look real real good to me like whole pie. Good it's hard to be restrictive for a very long time. That's Gary Bennet. He's a psychology professor and obesity researcher at Duke University. And he told me there's research showing that people apple kind of rebound after being on a really strict diet even if that diets more bounce than what I did and naturally people start to move back into moderation and then sometimes that let's see goes into a little bit more consumption and then you know things get a little bit off track so what Gary and Jonni both tell their patients and this is take away number one things that are are not done for good in the name of weight management lead to temporary results. And that's not generally what people are looking for in other words keeping weight off long term. I'm only happens if you liked the lifestyle. Gets you to that weight so much so that you actually stick to it short term crash diets. They're really not sustainable. Unless you like the life you're living while you're losing your weight you're probably not going to keep living that way and as a consequence that weight that you lost we'll come back and it was that philosophical shift that led me to the practice. I suppose that I I run today. Which is focused not on particular body weight goals? It's it's not on the body mass index. It's not on particular diet but rather it's trying to work with patients as individuals to figure out the healthiest life. They honestly enjoy. So if you're looking to lose weight and you go to Yonis practice. The first thing he would tell you is to stop thinking about weight itself like that number on the scale. Just just don't worry about it. We don't aim people at any numbers whatsoever in our office as far as Pounds on a scale or body mass indices or body fat percentages or clothing sizes sizes. I think all of the numbers are risky risky because our bodies and our genes are all built differently plus our job demands are different. Our environments are different are caregiving responsibilities. Wants abilities are different and all of that can affect our weight loss efforts so aiming for a specific number can set a lot of up to fail that's why Yoni says takeaway number to forget goalwards instead. Focus on behavior goals the analogy. I'll use regularly in. My Office is one of school. So if you've got a kid in school you know that that Kid's best grade is going to be whatever grade. They get when they go to class do their homework and study their best but by no means does everybody trying their best in school. Get an a plus. That's not how it works. And so the goal setting needs to be around the going to class doing your homework and studying and also needs to be realistic. Yanni loves a good analogy analogy. And you're going to hear from him in this episode but in this case when he says doing your homework he means adopting healthy behaviors for example. He really recommends trying to cook at home or often as for Gary he gives his patients a simple list of changes they can choose from for instance. Stop sugary beverage. Consumption huge for most people reduce alcohol intake. No more than one drink per night ECHINACEA that's harder for me. Maybe you you know. Stop eating chips cookies and candy right this those three no fast food. Do you do like four or five of those and your. You'll get pretty close to that five hundred calorie deficit each day a calorie deficit. That just means you're taking in fewer calories and you burn and that's how you lose weight but the weight-loss isn't the focus here the idea. Is that making. These changes can make you healthier regardless of how much weight lose are even if you don't lose any weight at all in other words their goals worth pursuing in of themselves and they're less likely to make you obsessive of course changing. Our behavior is easier said than done and this gets us to take away number three. Don't try to overhaul your behavior all at once instead. Start Small and let those changes snowball when it comes to weight management specifically people are so keen to suddenly have a black belt that they forget to get a black belt. you start with a white belt and fall down a whole bunch. Dan Slowly slowly over time with a lot of repetition. You build a skill set and I think healthy living is the same and when people try to suddenly have a black belt without taking that time to build up to it you know. They usually struggle and stop for a lot of people. Union says a good place to start as to just figure figure out what you're eating. I think one of the first things a person can do just like they would be doing if they were unhappy with their bank balance at the end of every month trying to understand what their spending ending patterns look like would be a great first step and I think the same is true about eating patterns eating habits now I am a fan of using food. Diaries I realize is that it's not for everybody but doing it for a few weeks would be a very eye opening thing for a lot of people where people will be keeping track of what they're eating when they're eating how much they're eating now. Joni said food. Diaries are not for everyone. If you have a history of eating disorders or tend to become obsessive about counting calories stay stay away from them because the trigger you but if he can look at the data dispassionately without self judgment food tracking can help you get to know yourself and your habits. That's when you can start taking stock of what you may or may not be able to change for instance. Maybe there's a food you can cut back on a couple of years ago. I started tracking and and I quickly realized that I was poring about four hundred calories worth of creamer into my coffee every morning. That was really eye opening so I cut back and eventually we realized just a spoonful was enough but a lot of people do find tracking their food too tedious. Even carry does. That's why he tells his patients to track their goals calls instead. I once had a patient who just tracked every day. She got a day planner and just put a smiley face or a sad face on the day planner each day and if she thought she was doing doing pretty well hitting our goals at day she would have happy face if she wasn't she wrote a sad face and she's she did wonderfully and felt really good about our progress. And you know she would tell you I just look at the day. Planner Sir can figure out all the trends and there's another reason to focus on meeting smaller goals. They're actually achievable. So it sets you up to to be able to celebrate small victories. Gary Remembers one day when he walked into one of the health centers. You works at and one of his patients. Waived him over. This woman comes over and doc to DOC DOC DOC DOC and she was shaking this thing at me and I didn't know what was happening and I realized that she was shaking a pedometer. My faith and she was look at my steps. Look at my steps. I hit thirteen thousand thirteen thousand and then she immediately started vogue ing I mean. She dislikes all the model poses. And the whole thing and she's like look you how I lost some weight but I've still kept a Dachsie and I've got my Michelle Obama arms and just doing the whole thing and and so we sat and talked for they'll and she just followed these really simple goals one of the simple goals Gary likes to offer. His patients is brisk activity. This patient certainly embrace stat and accomplishing it. Capture motivated to keep going over time. You can work your way up to black belt level lifestyle changes if you want and what those are GonNa look different for different people. It could be cooking most of the food. You eat yourself or running a marathon or playing kickball with your kid after school. That's actually what my husband does Yoni says the key is to stick with the types of changes. You most enjoy