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  • Writer's pictureDieting From The Inside Out

Breaking Down the 4 Pillars of Fat Loss (Fat Loss Foundations) | DFIO Ep.281

About Today’s Episode:

Welcome back to the show! Today we're talking about fat loss foundations, because at the end of the day, I want to show you—from a foundational standpoint—how to get to where you want to be.

I want to show you how to get over this hump and how to lose weight—but without hating your life, without gaining it back, and without suffering.

Most people feel like they either have to just be happy and never get to where they want to be, or they lose the weight while giving up everything they love in their life—their favorite foods, their favorite experiences, their favorite memories, all of those things—just to gain it back again.

That’s not how it has to be.

So today we’re talking about the exact fat loss foundations you need to lose weight, keep it off, and enjoy your life.

Let’s get into it!


01:45 Sponsors

30:12 Recap

Transcript (click to expand)

Building A Foundation:

You need to look at your transformation and trying to lose weight like building a house—you have to have a solid foundation.

I often ask people, “If I could snap my finger and make those 30-40 pounds you want to lose disappear, would you keep it off?”

And the response is always, “Oh, no, because I would still have all these old habits—and I would sabotage.”

We need to fix your foundation.

To help you through this—and help you build that foundation—we are going to get into the 4 pillars of fat loss so you can lose the next 30/40/etc. pounds without your life sucking—and without gaining it back.

Pillar #1 Set Yourself Up For Success:

Most people fail right out of the gate. This is because of their habits, expectations, and mindset.

First, let's talk about expectations.

I know expectations are the most unsexy thing to talk about, but at the end of the day, if you have an issue with something, it’s because your expectations were off.

I see people all the time saying something like, “It’s been two months and I haven’t seen drastic progress,” well, you’re not supposed to see drastic progress yet. It’s been 60 days.

For example, I had a person message me asking how they could lose over 90 pounds in 8 weeks…

…which is impossible.

Even if you starved and dehydrated yourself—and didn’t die—you can not lose that amount of weight in that period of time.

You have to get your expectations in check and in line with what actual fat loss and progress looks like.

Amazing fat loss progress is right around half a pound of a pound a week, lost consistently when averaged out over months.

You're not going to lose weight every single week. That's another expectation you need to let go of.

Weight loss isn't linear, but if you were to take the average over say, 6 to 12 months, amazing fat loss progress is a half to one pound lost per week.

You have to get your expectations in check.

This includes things like:

  • You should not be in a consistent deficit until you lose your desired amount—you have to take diet breaks and have maintenance periods

  • You’re not going to be motivated all the time

  • The scale is going to fluctuate

  • You are going to feel like you should be further ahead

  • You’re going to be frustrated sometimes

These are the types of expectations that you need to have in check if you want to be successful in your goals.

Next, let’s talk about sustainability.

This has to be sustainable.

If what you're doing you can not do for the next decade, you should not be doing it.

You should set your plan up as though you have to do this for the next 20 years of your life and you’re never going to be motivated.

Now, don’t take this out of context: you won’t be tracking calories or in a deficit forever, but you need to set your plan up so you could do it for the rest of your life.

I want to make it so that on your worst days—when you’re not motivated and you don’t want to do this—we keep your head above water.

This has to be sustainable.

It blows my mind how many people will say they are going to follow this unsustainable plan to lose weight quickly and then switch to something sustainable when they reach their goal.

That’s not how it works.

You can’t cheat your way through high school and then go to college thinking you’ll have it together and you’ll know everything.

You have to keep doing the things that got you the result to keep the result.

So my question is: what can you do forever?

Your plan should be minimalistic, sustainable, and you should eat your favorite foods—this is the lens we need to look at this through.

Lastly, to set yourself up for success, we need to talk about your mindset and inner game.

Mindset and the inner game is an area that most people, most coaches, and most plans totally negate—but this is what Dieting From The Inside Out is all about and it’s what I love to talk about the most.

We have to address your headspace.

Your inner workings are the foundation of who you are—your identity, your beliefs, your character, the story you play in your head over and over again, your sabotaging mechanisms, your triggers, your emotions.

It's the foundation of who you are. If you don't address these things, nothing on the surface is going to matter.

You have to have a good foundation.

If you don’t have a solid foundation, whatever house you build will crumble.

If you’ve ever known someone who is always getting married—they’ve had like four or five husbands or wives—and you go, “Must be something about them…”

You're right.

It's a foundational issue with them—their communication, their expectations, their character, their whatever.

It’s the same with fat loss. We need to build that solid foundation.

Pillar #2 Nutrition:

Number one, you have to be in a calorie deficit. If you are not in a caloric deficit you will not lose any weight.

If you are eating “healthy” and you are not losing weight, it’s because you are not in a calorie deficit.

Calories are just a unit of energy—regardless of what that energy is made up of. Whether it's sugar, protein, gluten-free, or Little Debbie snack cakes, it doesn't matter. If you’re not in a calorie deficit, you won’t lose weight.

We have to prioritize protein and whole foods.

Just because calories are king doesn’t mean that what those calories are made up of doesn’t matter. You can sit around eating gummy bears and be in a deficit, but you won’t feel good and you won’t be satisfied.

The majority of your calories should be coming from better quality, more nutritious whole food that fills you up, makes you feel really good, and satisfies you—but that doesn’t mean that’s all you eat.

Apply the 80/20 rule: eat whole foods 80% of the time and you can fill the remaining 20% with whatever you want.

Next, we need to get you eating as much as possible while losing weight.

Most people approach weight loss like, “How little can I eat, and how fast can I lose weight?”

That’s like wondering how poorly I can treat my wife and have her not divorce me.

It’s not okay.

You should be trying to get away with eating as much as possible while still losing weight because it is going to help your metabolism, your happiness, your sanity, your sustainability, and your journey as a whole.

Next, you need all three macros—you need carbs and fats.

Even if you, “don’t need carbs for survival,” you need them for sustainability.

Calories are king, protein is queen, and then you can let your carbs and fats fall where they fall.

Lastly, for the nutrition pillar, you should eat your favorite foods.

If you don’t eat your favorite foods, you’ll end up sabotaging, binging, or emotionally eating because you’re depriving yourself.

Have your favorite foods within your calories.

Last night I had a Reese’s Fast Break. It was great, didn’t fuck with my plan, and didn’t throw me off the next day.

Pillar #3 Training:

First, you need to be doing some strength training.

You should not be doing any crazy kickflip, backflip, fancy Nancy workouts like BOSU ball single leg squat, jump spinning, calisthenics…

You need to do basic strength training 2 to 4 days a week.

Then, you should be moving more.

Park farther away at the grocery store, go for walks, etc.

You shouldn’t be trying to speed things up—stick to foundational strength training and moving more.

Pillar #4 Accountability and Support:

Here’s the truth, your environment influences you more than you can possibly imagine. You have to have accountability and support.

Your willpower is not going to surpass your environment.

If your friends are all stuck, you’re going to stay stuck.

We become like those we associate with. This is why you’ll see a good kid start hanging out with bad kids—and start fucking up.

You have to audit who you’re around.

Now, I’m not saying you have to get rid of all of your friends, but you need to be around people who have what you want, who are moving forward, and who can support you.

We sabotage our environment.

You can not out willpower your shitty environment.

We naturally drift when left to our own devices.

We naturally go back to what we used to be.

This is why people always gain weight back.

This is why having support and accountability is so important.


Pillar #1 Set Yourself Up For Success: Expectations, sustainability in your mindset and inner game

Pillar #2 Nutrition: Calorie deficit, high protein, whole foods, eating as much as possible while losing, having both carbs and fats, and eating your favorite foods consistently

Pillar #3 Training: Fundamental strength training, movement, and walking

Pillar #4 Accountability and Support: We become like those we associate with, we sabotage with because our environment's not very good and we always naturally drift

How to join Fat Loss Foundations:

Fat Loss Foundations is a 28-day framework and begins Monday, August 21st, 2023.

Because we want this to be an intimate experience, we’re hard capping the group at 50 members.

The program includes:

  • A private group that ONLY Fat Loss Fundamentals participants will be in

  • Workouts

  • Specific frameworks around food

  • Weekly accountability

  • Habit trackers

  • Special quick lists

  • An option for those that want it to be able to upgrade to VIP to get private check-ins & office hours with the coaches.

  • A winner & prizes

The program costs $97 and you can join here.

We hope to see you in there!

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Post-Production by: David Margittai | In Post Media

© 2023 Jared Hamilton



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