 Next question is from live and proof 277 you guys often mentioned how people who lose a lot of weight fast are in a way Doom to gain it back and then some as someone who has done this What tips could you give me to avoid following falling into yo-yo dieting? Listen to two episodes ago. Yeah, for sure Two things first thing I want to cover is physiologically speaking Besides the extremes, okay besides the crazy extremes losing a lot of weight fast physical a physiologically Isn't gonna make you gain it back any faster. There's nothing happening your body on a physiological level That means it's making it gain back Much faster or guarantee that you're gonna gain it back. What we're talking about is the behavioral Stuff that's where you see the big issue because studies do show that when people lose a lot of weight If they maintain nutrition and exercise and a lot of stuff It's fine. It's usually not an issue The problem is the behaviors that were that are needed to maintain that are not solidified And oftentimes the things you do to lose weight real fast are not behaviors that are conducive They're not sustainable. They're not long-term successful. Well, you're you're also You're also getting the body to adapt to a because the reason why people lose weight so fast is normally they Do too dramatic of a swing meaning they go? They start to increase their activity Significantly from what it was just currently at and they also in conjunction Reduce their calories significantly and the body has like a very sweet spot of like let's just and this is these are hypothetical numbers But just for making this point you lose, you know Someone loses weight really quick and so it ends and because they're kind of in their calories so much They're moving so much. It's happening rapidly and it equates out to two pounds a month Well, you may have got those two pounds a month without even having to red or two pounds of they say weaker month Months a month that two pounds a month you you could have easily got that potentially Without having to reduce the calories as low and all you really did was get your body used to eating a lot less calories So yes, there's nothing physiologically that happens that guarantees You're gonna gain the way back But you definitely have done something physiologically to you that has changed how fast your metabolism is and that is setting you up for the the Unlikelihood of long-term success. Well, so so there are studies on this and they find that like a 72-hour fast or a significant calorie cut over the course of 10 days or 14 days Actually has less negative impact on or less metabolic adaptations than a slow long Diet would but that's not really the issue here The issue isn't you know is losing weight fast worse or better for my body And is it gonna make me gain the weight back because something is happening to my body on a physiological level? That's not the problem. That's not what we're talking about here And of course, we're staying away from the extremes on the crazy extremes. It's not good for your body physiologically What we're talking about is the behaviors the psychology of what ends up happening if you go from One lifestyle because in order to lose a lot of weight real quick that means you completely you change a lot of things real fast The odds that those things that you change real fast are gonna stick or much lower when they happen really quick Versus when they happen gradually over time allowing you to build upon new behaviors This is this is the problem because nine out of ten times when I've seen people lose rate real fast It's through behaviors that they just can't maintain It's like I went from eating garbage and not exercising to working out five days a week and eating this super structured planned You know menu of nutrition. That's a huge difference a huge change and Keeping that change to be very very difficult. It's much much more effective To add one little thing at a time wait till that becomes a part of your normal daily behaviors When that feels normal then you add something else and that's that's that's the best approach Long-term I agree But I think it's also important to note that even the studies that you're citing right now You're talking about 10 to 14 days and I think it's really it's a more common than maybe we think That a lot of these people come out the gates with way more extreme swings than that for longer periods of time 1690 most people set a goal like okay the next three months. I'm gonna eat this way I'm gonna go to the gym every single day and that dramatic of a swing of increasing your activity level that high and then also Significantly decreasing your calories I know right at a short in a short period, you know like quick fast things like that are not a big deal but for three months straight of a Diet that you are grossly under eating Nutrients that your body needs and over and pushing it and exerting it more than you would absolutely has physiological changes Yeah, there's definitely gonna be a metabolic adaptation But the big problems come from the people who diet all the time or diet don't diet diet don't diet Allow their bodies to swing but again I think we we worry too much about the physiological stuff like you know Oh, if you lose it fast your body wants to gain it back and we need to stop worrying so much with you The behavioral side is for that's the most of no we agree on that but I think it's important that the people understand Both are happening sure not just behavior. There's also physiological things that are happening too Yes in a short term not as much But long-term absolutely especially chronically for years if you're always that person who yeah is in these extreme diets I mean, I know both of you have how many times if you had that client And that this is when we first started to learn about metabolic adaptation because first before we even started doing the research around it Well, it's cyclical. I mean the I've trained a lot of people that actually like plan this out throughout the year where they Sort of allow their Themselves to indulge a bit more maybe it's in like the colder months or maybe it's like you know Like after they they go to compete or do something very specific and then you know And then they cut so hard they cut so hard for like like you said Maybe like two three months where it is so restrictive where they're they're eating like 500 calories almost there They're they're exercising like ridiculously They're adding nothing but cardio on top of all that and then they're left with this just like this new body That they're trying to now have to repair all these things that they've done to themselves Yeah, yeah, I would say so to how to prevent the weight from coming back So you're in a position now. You've lost a lot of weight in a short period of time. How do I? Mitigate the the potential weight gain build muscle build muscle and you're gonna have to structure and plan your way back It's you're not gonna you don't rely on willpower because you're gonna screw yourself. So Focus on strength focus on building muscle Slowly increase your calories and structure it and plan it so you know, okay I'm gonna add a hundred and fifty calories a day to my diet for the next couple weeks Monitor yourself. Okay, the scale hasn't moved up that much. I'm feeling good now I'm gonna go up another hundred calories for the next couple weeks Slowly build up your calories while trying to build muscle Hopefully the weight that you gained through that and usually this will happen if you're right You'll end up building muscle now You're with a faster metabolism and that's the best insurance you have against the weight gain You know that comes from the the the crash dieting