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!
04:07 Building A Foundation
16:15 Pillar #2 Nutrition
23:52 Pillar #3 Training
Transcript (click to expand)
Breaking Down the 4 Pillars of Fat Loss (Fat Loss Foundations) | DFIO Ep.281
0:00:00.0 Jared Hamilton: Your willpower is not going to surpass your environment. You can beat your chest to it as much as you want, but at the end of the day, if you are struggling and you always find a way to get back to where you started, a big factor of that is because your environment is not so conducive. If your friends are all stuck, it's no wonder you're stuck. Stuck people stay stuck and they keep everyone around them stuck. You cannot out-willpower your shitty environment. It's not possible.
0:00:27.1 Jared Hamilton: What's going on, friends? I hope you are well. Welcome back to another episode of Dieting From the Inside Out, because we all know outer work without inner work just doesn't work, and we have to attack this thing from the inside out. So that's what we're doing here and I appreciate your time. Be sure before we get going, be sure to subscribe to the show if you aren't already doing so, because I want you to know whenever something really good happens and when we drop new episodes, and I got some really dope guests coming down the pipeline. So if you haven't already, please be sure and subscribe to the show wherever you're listening to it on, you're on YouTube, iTunes, Spotify. I think, I don't know, 12 other platforms that I've never heard of. So, I'm telling you, it's a game changer, so be sure to subscribed to the show.
0:01:05.0 Jared Hamilton: Now, before we get into all the goodies, 'cause today we're talking about fat loss foundations, because at the end of the day, I wanna show you from a foundational standpoint, how to get to where you wanna be. I wanna show you how to get over this hump and how to lose your next 30, 40 pounds, but without hating your life, without gaining it back, and without just suffering. 'Cause most people feel like they either have to be happy and all good and they never get to where they wanna be, or they can lose the weight but they're probably not keeping it off and they're probably gonna give up everything they love in their life: Their favorite food, their favorite experiences, their favorite memories, all of those things. And that's not how it has to be. So that's what we're getting into today, is talking about the exact fat loss foundations for you, okay?
0:01:45.8 Jared Hamilton: Now, before we get into all that, we do have to thank the sponsors of the show because they mean so much to us. Sponsor number one is FlexPro Meals. It's funny, people tell me all the time they wanna not have to think it all about food, which I get, but the only way to truly not think about food is literally have it arrive at your door and someone hand it to you. So that's what FlexPro does, to be honest. So if you're looking to have your meals a little more streamlined where you're maybe cooking a little bit less or having to prep a little bit less, but you wanna make sure that the foods are dialed in for your goals and still taste amazing, that's really where FlexPro comes in. So, you can use my codes and save you some money at checkout. If you go to flexpromeals.com or use my code HamiltonTrained at checkout, you can save like 20%, which is pretty dope. They're already more affordable than going to a drive-through. I'm pretty sure every time I go to the Chipotle, I'm dropping $18 a meal, which is just absurd to me. So FlexPro definitely is cheaper than Chipotle, but it's gonna be way better for your goals and things like that. So definitely check them out.
0:02:42.9 Jared Hamilton: Sponsor number two is 1st Phorm. Because we talk about it all the time: Supplements are exactly what their name says. It is to supplement. Supplements are not the foundation of a program. You should be not... Or you should be not... Wow, I'm telling you, this is like a third time me recording this podcast for this intro. So bear with me here. I don't know. I've been saying for a few days now, my brain and mouth are bickering and not getting along, so my words have been getting tied up a little bit. But what I am saying is, when it comes to supplements, you should not be spending more money on supplements than you are on groceries. You should not be having everything come down to all these supplements you're taking. And the truth is, most people have it totally backwards. Supplements are just to supplement what you're missing with food, that's it. If you're not getting enough protein, supplement. If you're all inflamed and you're not having enough anti-inflammatory foods, supplement. If you're not getting your micros, your micronutrients like your vitamins and minerals, supplement. If you need more energy, supplement. If you're not recovering enough, supplement.
0:03:43.1 Jared Hamilton: Right? That's what supplements are for. But not all supplements are created equal. A lot of the supplements are riddled with lawsuits or the labels are inaccurate or the ingredients aren't safe or they're low-quality ingredients. And I wanna make sure that you get the best possible, so that's why we work with 1st Phorm. So you can hit the link below. There are some free shipping stuff going on, but that way you can get your needs taken care of and your money isn't wasted. So definitely give that a look into.
0:04:07.0 Jared Hamilton: Now, let's get into Fat Loss Foundations because I'm super pumped to talk to you about this one. Now, If you're watching the YouTube video, 'cause we do have all these streaming on YouTube... And not streamed by. We do have all these uploaded on YouTube. If you see me looking around it's 'cause I wanna make sure I'm covering everything. And I took a little bit more notes than normal. So, let's talk about the foundational stuff. Because you have to understand, the faster you can look at your transformation and you trying to lose this weight and keep it off, the more like a house, the better off you'll be. Because too often, so many people I'll ask, I'll go, "Well, let me ask you, if I could just snap my fingers and I can just make the 30 or 40 pounds disappear, would it stay off?" Most people go, "Oh, well, no, 'cause I'd revert back to old behaviors, I would sabotage, I would... " All these things.
0:04:50.0 Jared Hamilton: Right. Well, my question is, if you just said, magic genie powers wouldn't solve your problems, why are we trying to white-knuckle through weight loss? We need to fix that foundational pieces of this. And I know lately we have a lot of new listeners to the show. We have a lot of new members to our community. So, excuse me, I thought it would be good to have an episode where we're talking about more on a foundational level on how to get to where you wanna be. How to lose your next 30, 40 pounds without your life sucking, without gaining it back, and how to actually go through this from a core pillars side. So I actually have four pillars of this, four pillars of your fat loss foundations, okay?
0:05:24.5 Jared Hamilton: Here's the thing. We're gonna get right into it. So pillar number one is what I call setting yourself up for success. Most people are actually not setting themselves up for success at all. Most people actually fail right out the gate because of everything from their habits, their expectations, and everything that's going into this. It's like, imagine you sending your kid off to school or they're in school but they're being taught two plus two equals 17. Well, you're just fucking that kid up already out the gate. That teacher would be setting that kid up for failure because of the wrong information or because the expectations are totally off. Or imagine if you were going to give birth and the doctor said, "Yeah, you should be ready to go in three months. An average pregnancy is three months." Well, the last time I check, it's like nine months. So, imagine the confusion and the overwhelm and the, "Oh my gosh, what's wrong with this baby? It's not ready to come out," or whatever the case is. It's setting up that person for failure out the gate. And most people are not set up for success with the world of weight loss. So that's what we're gonna talk about in this first pillar.
0:06:22.0 Jared Hamilton: So I really have three sub-categories to pillar number one, with setting yourself up for success. Number one is your expectations. I am telling you, expectations is the biggest and beefiest, most un-sexy thing no one wants to talk about. Because at the end of the day, if you have an issue with something, it's because your expectations were off. Think of it this way. Think of a really grotesque analogy: When we expect a loved one to die, we handle it better; when we expect them to die and we see it coming versus we're blindsided. Even in my family, my grandma and grandpa died about around the same time like within a year of each other, I believe, well, my grandpa was in really ill health. We totally thought my grandpa was gonna pass away. Us, me, and all my other cousins were at the hospital, ready to say goodbye to grandpa.
0:07:12.4 Jared Hamilton: Well, then the next... And he actually did not pass away yet, but then my grandma went in for a routine surgery and she never woke up. Out of nowhere, it was like, boom! Grandma was gone. And we were all like, "Holy shit." We got blindsided by it. We were expecting grandpa to go and grandma passed away. And because of the expectation of we were expecting grandpa but grandma went, it was a little bit harder to like, "Holy shit." Versus when my grandpa died, we kinda saw it coming.
0:07:39.2 Jared Hamilton: Now, don't take that out of context. Death sucks across the board. Grandmas and Grandpas and loved ones passing away is not fun in general, but when you see it coming, it is way easier to process than when it's totally blindsided. And that's an expectation thing. If you think about it, when you have a bad experience, it's when your expectations were something different. So, when most people go into weight loss and they're trying to change their life, expectations are off. I had a lady DM-ed me the other day and she is an extreme example. She messaged me and she goes, "Hey, how do I lose 94 pounds in the next eight weeks?" And I'm like, "That's impossible." She was legitimate. I'm not trying to poke fun, but she's just an example. She literally thought she could lose 94 pounds in eight weeks. You'd have to start cutting limbs off. That's not even... If you starved and dehydrated yourself and did not die, you still couldn't lose that amount of weight in eight weeks.
0:08:33.2 Jared Hamilton: But it's an expectation thing. Or we see people who say, "Oh, Jared, I just haven't seen drastic progress yet and it's been like two months." I'm like, "Bro, it's been 60 days. You're not supposed to have seen drastic progress yet." So, you have to get your expectations in check. And some of these expectations look like what actual fat loss progress looks like. Amazing fat loss progress is right around half a pound to a pound a week lost consistently, average down over months and months and months and months. You're not gonna lose weight every single week; that's another expectation. Weight loss isn't linear, but if you were to average, if you were over the, let's say, 6-12 months, amazing fat loss progress is around half a pound to a pound lost per week, average down. But most people go, "Oh, holy shit. So in 12 weeks, I've only lost like six pounds." I'm like, "Yeah, that's fucking fantastic." That's right about half pound a week, right?
0:09:24.3 Jared Hamilton: But that's the thing, is most people who are upset is because their expectations were off. So you have to get your expectations in check. Things like weight loss is not gonna be linear. You're not gonna lose weight every single week. Things like half a pound to a pound per week lost is great fat loss progress, let alone if you have other issues going on. Things like you should not be in a consistent deficit until you lose your desired amount, you should go through maintenance periods and diet breaks. Things like you're not gonna be motivated all the time. You're gonna think you're gaining weight. You're gonna think this isn't working. You're gonna feel like you should be further ahead. These are conversations we have all the time because we have to get your expectations in check. The scale is going to spike when it's not body fat. You're going to get frustrated. You're going to wanna quit. And it doesn't mean anything bad. Your eyes and mind are going to play tricks on you, convincing you that you're not making progress when you are. These are the kinds of expectations you have to have in check if you wanna have any chance of getting on the other side of this. Okay?
0:10:17.4 Jared Hamilton: Number two under setting yourself up for success is sustainability. I know it's not a sexy buzzword like "warp speed fat loss" or "rapid fat loss protocol" or whatever, but this has to be sustainable. You have to understand that if the journey is unsustainable, the results won't be either. If what you're doing you cannot do for the next decade of your life, you shouldn't be doing it. Now, don't take this out of context. Are you gonna be tracking calories forever? No. Are you gonna be in a diet phase forever? No. But you should set your program up. You should set your plan up as if you were. The best way to set your plan up is if I were to say, "Hey, you gotta do what you're about to do for the next 20 years of your life and you're never gonna be motivated ever," set your plan up. That's probably the plan that you should do. Because I'm more concerned about keeping your head above water on your low days, on the days where you're not feeling very good or you wanna throw in the towel, 'cause your best days will take care of themselves.
0:11:11.1 Jared Hamilton: I'm not worried about getting your best day better, I'm worried about bringing up the floor in your worst days. That's it. But at the end of the day, this has to be sustainable. If your plan is not sustainable, don't even touch it. Most people, It blows me away still, will try to do... They say to me, they'll go, "Oh, well, I'm gonna do this. I'm gonna follow this less sustainable approach right now 'cause I really want the weight off. And then once I lose, I'm gonna switch to sustainability." Give me one example in life where that works. "I'm gonna cheat all through high school, then I'm gonna get my shit together in college and somehow know everything." Or "I'm gonna be a degenerate asshole with all of my dating history and then I'm actually gonna buckle down and be serious about this one person when I'm tired of fucking around." The truth is, that doesn't happen or if it does, it's rare as fuck. You know what I mean? Because at the end of the day, we have to make sure what we're doing is practical and sustainable for the long term. Otherwise, to be honest, if we could do something that's not sustainable and then flip to sustainability, we would all do drugs, lose all of our weight, then quit taking drugs and be like, "All right, I'm good now," but it would all come right back.
0:12:18.3 Jared Hamilton: I was talking to someone the other day that was doing Optavia or one of the... Like Nutrisystem or one of the plans where they send you your food, and they're like, "Yeah, I'm losing all this weight." And I go, "Cool. Do you wanna buy their food forever?" And they go, "Well, no." I go, "What do you think is gonna happen when you quit buying their food?" They go, "Uh, do you think I'll gain it back?" I go, "Why wouldn't you? If I quit brushing my teeth every day, will I get cavities?" "Oh, yeah." "Well, that's exactly what's gonna fucking happen." Because soon... This is why it blows me away. I hear people like, I'll be waiting in line to get my hair cut at the hair stylist place, and I'll hear the conversations. People are like, "Oh, well, as soon as I stop following keto, I gain all my weight back." I'm like, "Well, yeah, no shit, because you stop doing the things that got you there."
0:13:00.1 Jared Hamilton: So then that tells me, we have to keep doing the things that got you there. It's why you've committed to brushing your teeth till you die. It's why you go to work every single day. It's why you consistently clean your house. Because as soon as we stop doing the things that got us to the result we want, the result will go away. I imagine you stop going to work, then being surprised that your boss quit paying you. He's like, "No, you quit showing up, so I quit compensating you." So if you quit showing up in your actions, it's no wonder your results will stop compensating you. It's no different here, which means you have to do the shit forever. So my question is, what can you do forever? It should probably be minimalistic. It should probably be chill. It should probably be relaxed. It probably shouldn't be extreme. You should probably eat your favorite foods. You should probably take this nice and easy. This is the lens we have to look at this through. I'm hoping some of you that are listening or having these like aha moments of like, "Holy shit, I guess this is why I've never made it." Okay? So sustainability is everything.
0:13:57.2 Jared Hamilton: And number three under setting yourself up for success is your mindset and inner game. This is an area most people, most coaches, most plans totally negate because it's gross and no one likes to talk about it, and no one has tactical plans around it. But here with Dieting From the Inside Out, this is our bread and butter. This is literally what I love to talk about the most. You have to address your headspace, your mindset, and your inner game. Your inner workings is the foundation of who you are: Your identity, your beliefs, your character, the story you replay over and over again, your sabotaging mechanisms, your triggers, your emotions. That's the foundation of who you are. And if you don't address these things, nothing on the surface is gonna matter. You could have the biggest, baddest, nastiest mansion but you put it on sand, and it's probably a bad idea because there's no foundation there. But for some reason, if you have a slab of concrete that's solid and level, you can put any house you want on it. It's no different in weight loss. You have to have a good foundation. If your foundation is not in a good place, it doesn't matter what you do, you will crumble.
0:14:57.9 S2: And this is why so many people just switch to a diet, they're like, "Oh, this is it!" and then crumbles. And they're like, "Oh, it must have been not the right diet. I'm gonna do this diet." And they literally go from diet to diet to diet to diet, and it all fails. I've even seen people do this with sustainable plans. I've seen people do this with my free programs or with coaches that I know who are great coaches. And they're like, "Oh, nothing worked." And I go, "It's 'cause you never fix your foundation, so every house you build crumbles." You have to fix your mindset, your headspace, and your inner game. This has to do with all those things I mentioned, your identity. This has to do with your beliefs, your triggers, your relationship with food, you're sabotaging mechanisms, all of these different things. It's a laundry list. But if you don't address them, nothing will matter. 'Cause you'll get about that much success and they'll be ripped from you. That's why you see this in every area. You'll see someone who always is getting married, they've had like four or five husbands or wives, it's because they didn't fix the foundational pieces of them.
0:15:53.9 Jared Hamilton: Right? When you see someone who has had more partners than anything else, and you go, "Hmm, 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 no different here. Okay? So that is pillar number one, setting yourself up for success: Expectations, sustainability, and your mindset and inner game. Okay? Next, pillar number two with fat loss foundations is your nutrition. 'Cause again, fat loss is not gonna happen if your mouth isn't in check. So number one under nutrition, is you have to make sure you're in a calorie deficit. It blows me away how many people... It's interesting, let me take a step back.
0:16:31.6 Jared Hamilton: It blows me away how many people don't realize you have to be in a calorie deficit, but I also know for years I was beating the calorie deficit drum way too loud because that wasn't very helpful either, where someone's like, "I can't lose weight." I go, "Calorie deficit." "Well, I still can't lose weight." "Well, you're not in a calorie deficit." It just it wasn't very helpful. And looking back now, I shouldn't have been beating that drum so hard, maybe use the education of calorie deficit but then helping people do a better job at getting into a calorie deficit.
0:16:56.5 Jared Hamilton: But at the end of the day, with your nutrition, if you are not in a calorie deficit, you will never lose it out, you will not lose any weight. People are like, "Well, Jared, I'm eating healthy but I'm not losing weight." Well, it's because you're eating too much of the "healthy foods." Or someone is like, "Jared, I switched to vegan and I'm still gaining weight." And I'm like, "'Cause you're eating vegan-friendly foods in excess quantities." Or someone will say, "Jared, I'm following keto or fasting," or whatever their plan is, and they're still not losing weight, it's 'cause you're not in a calorie deficit. And a lot of times people don't realize, it's still a math game. You have to take in less calories than what your body burns.
0:17:31.8 Jared Hamilton: It's just like if you wanted to save money, you have to make a money deficit: You have to spend less than what you earn. In no world can I spend more than what I earn regardless of what I spend that money on and save money. Well, I've donated it to charity. Well, I paid off this debt. Well, I put it in this account. Well, it doesn't matter. You still made five grand, you spent six. There's no way around that. It's the same thing with calories. Calories are just a unit of energy, regardless of what that energy is made up of, whether it's sugar, protein, gluten-free food, or Little Debbie cakes. It doesn't matter. So calorie deficit is the king of fat loss. If you're not in a calorie deficit, it doesn't matter what your plan is, it will not work. Okay?
0:18:08.5 Jared Hamilton: Number two under the nutrition pillar is we have to prioritize protein and whole foods. Now, just because calories are king doesn't mean what those calories are made up of doesn't matter. Could you eat... And this pisses people off. Could you eat your calorie deficit from Pop Tarts and gummy bears and lose weight? Absolutely. You can do that. It's not practical, it's not sustainable, and you would look in... And you still feel like shit. You'll gonna be hungry as hell because of how calorie-dense that stuff is and then you just wouldn't feel good and anything like that. But you can. It literally comes down to math, but just because...
0:18:43.3 Jared Hamilton: It just comes down to calories in versus calories out. It doesn't mean what those foods are made up of doesn't matter. Because what those foods are made up of, has definitely different effects from like a vitamins and minerals standpoint. A satiety level and how full you're feeling, the energy that you're getting, things like that. But this is where people turn into assholes, they turn into weight loss assholes and they go to extremes. They're either like, "No, I've gotta eat all perfect, all clean, all healthy, no sugar, no processed anything," which isn't practical because date night and birthday cake is pretty dope. Or they go to the other extreme and they're like, "Oh, if it fits my calories or... " That's when the IIFYM crowd, the If-It-Fits-Your-Macros crowd comes in, where they're eating Pop-Tarts and gummy bears exclusively all day every day but it meets their calories or macros, versus there's a magic in the middle where the majority of your calories and the majority of your food should be coming from better quality, more nutritious, whole real food that fills you up, makes you feel really good, and that satisfies you.
0:19:37.2 Jared Hamilton: But that doesn't mean you can't have every single day, let's say 20% of your food from whatever the fuck you want. I view this no different than money. You probably spend the majority of your income on responsible purchases: Paying off debt, food, your house, your pets, your normal bills, that stuff, savings. But you probably spend a little bit of money on bullshit that you don't need because you can afford it. It's no different with this. So calorie deficit, number one, but then we need to prioritize protein and whole foods, number two. Okay?
0:20:10.8 Jared Hamilton: Number three. This is some area, some stuff not a lot talk about. Number three in our nutrition, is we need to have you get away with eating as much as possible while losing. A lot of people... I was just having a conversation with someone applying for coaching with this conversation. Most people who are trying to lose weight jump straight to what I call "a race to the bottom." They're like, "How little can I eat? How fast can I lose the weight? Oh, can I get away with eating 1200 calories?" Things like that. But that would be like your boss trying to say, "Hey, what's the least amount I can pay you and still get you to perform well?" No one likes that. Some of you guys have bosses that are like that. But that's not okay. That would be like me saying, "How shitty can I 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 losing. It's gonna help your metabolism, it's gonna help your happiness, it's gonna help your sanity, it's gonna help your sustainability, and it's gonna help your entire journey as a whole, getting the way with seeing how much you can eat.
0:21:06.2 Jared Hamilton: I was just talking to a member of our community the other day, and she thought she had to eat... I'm actually doing a live training with her here in a few weeks in our group, but she's crushing it like crazy. She was eating really low calories. I can't remember off the top of my head, I wanna say like 1300 to 1400 calories a day. And then she found out, a lot of you guys know who Ashley is, our CSM in our community. Ashley always talks about her maintenance phases and how she was able to double her calories and lose 40 pounds when she was a client. And then that opened up this community member's eyes and she goes, "Maybe I should try that." She's eating like 1900, 2000 calories a day now and losing weight. It's because she goes, "Huh, I thought I only could eat 1300 to 1400 calories. Well, Ashley doubled her calories and lost weight, maybe I should try that." And she's now eating 1900 to 2000 calories a day and losing weight still. And now her happiness and her results and her success is astronomical because of all of that, because that's how she's doing it, because it's sustainable now. It's so much easier. So that's why you should be trying to eat as much as possible while losing. It's a game changer. Okay?
0:22:19.0 Jared Hamilton: Next, you need also both carbs and fats. At the end of the day, you need all three macros. At the end of the day, even if you don't "need carbs for survival" like a lot of people say, 'cause you're right, you don't need them for survival but they're pretty dope to have. Just because you don't need something for survival doesn't mean that it's not beneficial, and it doesn't mean that you shouldn't have it, and that doesn't mean that it won't serve you at the end of the day. It's really important. I always say carbs are essential for sustainability though. [chuckle] Because at the end of the day, you have to be able to make this practical for your life, and carbs really help with that. So you need both carbs and fats, so don't avoid either of them. This is why calories king, protein queen, and then let your carbs and fats fall wherever they fall. Okay?
0:23:03.2 Jared Hamilton: And then lastly under nutrition, you need to eat your favorite foods. You need to incorporate your favorite foods every single day. Otherwise, this is going to lead to binge eating, sabotage, emotional eating, and all these things. Because if you're depriving yourself of your favorite foods, these cravings will build up and you'll have a "fuck it" moment. And again, you can have your favorite foods within your calories. That's what's cool, is there's nothing wrong. Like last night, I was really wanting this, they're called the Reese's Fast Break. They're the best Reese's product. So I had 300 calories worth of Reese's Fast Break. Gas station, grabbed it, we're good. It didn't fuck with my plan, it didn't throw me off, it doesn't store fat because it's in my calories, and it satisfied the craving. You can and should do the exact same thing. Okay?
0:23:45.1 Jared Hamilton: All right, so we're two pillars in. We got pillar number three now. So we talked about pillar one for fat loss foundation, setting yourself up for success. Number two has been nutrition. Number three, training. Okay? When it comes to the training piece of your foundations, you need to, one, be doing fundamental strength training. You should not be doing what I call a crazy kick flip, back kick flip fancy dancy workouts like BOSU ball, single-leg squat, jump spinning, calisthenic, weird shit. No, stop it. You don't need any of that. You need basic fundamental strength training, two to three, four days a week, between two and four days a week for most people. We got clients doing a two-days-a-week crushing, we got people doing four. But that's really it. You need basic fundamentals. This should not be an exciting or a fancy process. This is why I'm not a fan of Beachbody workouts. This is why I'm not a fan of the crazy fancy kick flip, spinny, flashy workouts. The majority of what you should be doing from a training standpoint should be the fundamentals: Pushing, pulling, squatting, hinging. That's it.
0:24:54.8 Jared Hamilton: It should not be fancy, it should not be extreme. It should be very kinda boring and monotonous. It should be very fundamental where you're getting strong, you're preventing yourself from getting injured, and you're moving your body stronger and way better. And then these movements are practical in real life, like when you pick up your groceries, you're not throwing your back out, things like that. So you need to be doing basic fundamental strength training like two to four days a week. And then as a whole, you should probably just be moving more. Go on more walks, park further away at the grocery store, things like that. That's what this is about. That's the training piece. Don't make it over more complicated than it should be. Don't think that you gotta do more to speed things up. Just assume you shouldn't be speeding things up in general at all. At the end of the day, you should not be trying to speed up what's meant to be slow and just with the training piece, all you're trying to do is fundamental strength training and moving a little bit more. That's it.
0:25:48.4 Jared Hamilton: And lastly, foundation number four is accountability and support. Here's the truth. From a foundational standpoint, for you changing your life, you got to have some semblance of support and accountability. Because, one, it does take a village. I fully believe it takes a village. And number two, your environment influences you more than you can possibly imagine. Dare I say it, your willpower is not going to surpass your environment. You can say it how... You can beat your chest to it as much as you want, but at the end of the day, if you are struggling and you always find a way to get back to where you started, most of the time a big factor of that is because your environment is not so conducive. If your friends are all stuck, it's no wonder you're stuck. If your friends are all extremists or all-or-nothing people, it's no wonder that maybe what you're doing. You see what I mean? So you have to understand that at the end of the day, you need this level of accountability and support with this because we become like those we associate with. There's no way around that. It's the law of association, it's down to our DNA and protein expressions. We become exactly like those we associate with.
0:27:02.9 Jared Hamilton: This is why you'll see a good kid start hanging out with bad kids and the bad kids influence the good kids and vice versa. It's no different for you as an adult. This is why you need a level of accountability and support if you want to get to the other side and stay there. You need to be around people that are like-minded, who are moving forward as well. Stuck people stay stuck and they keep everyone around them stuck, kind of like crabs in a bucket. One starts to move out and they pull it back down. Now, a lot of... I've seen friend groups do this. I don't know about you, but I've seen friend groups when one of the friend starts to do well, they're like, "Oh, Sarah's on her diet kick. Oh, Sarah's too good for us now. Oh, Sarah, you changed. You don't wanna go out with us anymore." That's crabs in a bucket right there. But then a lot of times, things even get said passively that may not be intentionally hurtful but we become like those we associate with. So you have to audit who you're around. And I'm not saying kick all your friends to the side, but you need to be around people who have what you want and who are moving forward and who can support you. Okay?
0:28:03.2 Jared Hamilton: Number two, underneath accountability and support is, I kind of already touched on it, is we sabotage to our environment a lot. This is why a lot of people will go to a seminar or go to an event and do great, feel amazing, then they go back home to their environment, and then all of a sudden those behaviors go south. It's why people will go get amazing results with whatever the case is, and the program's done and they'll go back to their environment, and then the old behaviors come back in. It's because you cannot out-willpower your shitty environment. It's not possible. And maybe there's a couple of people that can, but the majority of us can't. Because it's how powerful our environment is. There's neurological reasons and from a neuroscience standpoint on why this happens. That's maybe a conversation for a different time. But we always sabotage and become like our environment. It's why if your kid start hanging out with not so great kids, you're concerned. And why is it different just because you're an adult? It's not. Those fundamental pieces don't change.
0:29:01.9 Jared Hamilton: And then lastly, under accountability and support, we naturally drift when left to our own devices. Okay? As in, so many people will lose the weight, gets to where they wanna be, and then because our nervous system craves what's most familiar and you get in your old environment, we naturally drift. As humans we're naturally lazy. We naturally drift to what's easy. We'll get on the other side, but then we naturally go back to what used to be. This is why people subconsciously will always gain their weight back, why they're always they get to where they wanna be, then one day they look up and they're like, "How do I get back here?" I have conversations with people all the time who says, "I've lost 100 pounds two or three times." It's crazy. But it's because we naturally drift. This is why having support and accountability is so pivotal so they can go, "Yo, you're doing it again. Hey, I love you but you're drifting again. Hey, that kinda sounds like the old you. Hey, it sounds like you're making excuses. Hey, I thought we were gonna do this. What's going on?" If you really wanna put your odds of getting to where you wanna be and losing that 30 to 40 pounds and never struggling ever again, is you have to have some semblance of support and accountability. Otherwise, most people left to their own devices are not gonna make it. Okay?
0:30:13.9 Jared Hamilton: So those are the big four. Those are your fat loss foundations. Recapping real quick, is number one, is setting yourself up for success. It looks like expectation, sustainability, and your mindset, and inner game. Number two is your nutrition: Calorie deficit, high protein, whole foods, eating as much as possible while losing both carbs and fats 'cause you need both, and eating your favorite foods consistently. Number three of the foundations is training, which means your fundamental strength training and moving, walking as a whole. And lastly, number four, is your accountability and support. As in we become like those we associate with, we sabotage because our environment is not very good, and we always naturally drift. That's the four foundational pieces for fat loss foundations.
0:30:57.3 Jared Hamilton: Now, let me throw this out there. If you don't know how to figure out all of this or you're struggling with these kind of things, I have something very special starting on the 21st. Yeah, the 21st. Double-checking my dates. On the 21st, so if you're listening to this, going back and listen to this at a different time, sorry, you missed out. But if you're a person who listens to the show when it drops and stays up-to date with it, on the 21st, that's a week from when this is dropping, this episode is dropping I believe on the 14th, which means the thing I'm talking about we're dropping it on the 21st, is something new that I've never done before. And we're calling it, Fat Loss Foundations. It's a 28-day framework. Okay? You guys know I'm not a big fan of challenges and things like this, so we're doing this a little bit differently. So like I said, starting the 21st of this month, August, we are launching what's called Fat Loss Foundations. It's a 28-day framework. Okay?
0:31:55.3 Jared Hamilton: Now, my intention with this is a little bit different. As far as what I'm doing with this, is I'm basically gonna show you how to lose your next 30 to 40 pounds without hating your life and without gaining your weight back. That's what the Fat Loss Foundations is about, is me and my team are putting together this 28-day framework that's going to go through all of this with you and teach you every single thing you need to know on how to lose your next 30 to 40 pounds. Of course, I'm never saying you're gonna lose 30 to 40 pounds in 28 days. That's not what I'm saying at all, is I want this to be a launch pad for you. I want this to be where to get you started, get you momentum, and to get you on a launch pad of losing your next 30 to 40 pounds, and it never come back ever again and you go and love your life. That's what we're talking about here.
0:32:35.9 Jared Hamilton: Now again, my intention with this is a little bit different. Because I wanted to work with... Me and my team did, we wanna work with a group of people in a really intimate way that's totally outside of one-on-one coaching. Because the truth is, most people are not gonna get into one-on-one coaching. It's a pretty good financial investment, you have to qualify to get into it, and this is more hoops to jump through, and it's not as scalable 'cause it's one-to-one, and it's so exclusive. So I wanted to have a group where me and my team can hone in on this group in a really intimate way and go through them over four weeks to really, again, set them up on a launch pad into losing the next 30 to 40 pounds. So here's what's gonna go into the group, here's what's gonna go into Fat Loss Foundations and I have this all on a list so I don't miss anything. So if you see me looking to the side, that's what I'm doing.
0:33:27.2 Jared Hamilton: Number one, so there's gonna be actually a private group of only Fat Loss Foundations participants in. So we're not throwing this into the free group, we're not throwing this anywhere else. We're not throwing this into the content we're already making. We're putting these people, these participants in a private group for only Fat Loss Foundations people. That way we can really hone in on them. Next, we're going to also be providing the right workout. So we talked about you need those foundational workouts and things like that, we're gonna be providing those. That way you're not having to worry about what you're doing. You're not gonna have to worry about trying to figure it out or searching YouTube for what the best workouts are, is this even a foundational workout, none of that. We're gonna give you specific frameworks around food. This way, that are going to put you in that calorie deficit while you're eating your favorite foods and showing you how to incorporate protein and whole foods and all of that stuff without spiraling out of control or missing out on your favorite foods or binge eating and things like that. So we're gonna give you specific frameworks around food and how to approach that.
0:34:27.9 Jared Hamilton: There's also going to be accountability every single week because we're gonna be doing live calls and trainings and lessons and Q&As and all these kind of things. This way, there's going to be accountability throughout the week. You're even gonna get a few other what I call deliverables, things like you're gonna get a habit tracker, you're gonna get my quick lists, a protein quick list or a grab-and-go quick list, these kind of PDFs that we have that's gonna make it easier for making food choices on the go and things like that. There's even going to be an option, totally optional. There's even gonna be an option for those who want to upgrade to almost like a VIP setup to have actual one-on-one check-ins with a coach and who get special VIP office hours with the coaches and things like that. So that's gonna be an option for those who want a little bit more help and a little bit more attention. And on top of it, there's going to be a winner and there's gonna be prizes and things like this. So it's gonna be this cool thing. This is a whole process.
0:35:25.3 Jared Hamilton: Now, with all that being said, we are having to cap it. 'Cause like I said is, I only wanna work with people who are a little bit more committed, who are a little bit more in this, versus in the past when I've done free challenges or whatever, tons of people will sign up but because it's a free, low barrier to entry challenge, tons of people will fall off. I want this little cohort of people to be a little bit more serious so we can really lean in and dive in on this. So we are having a hard cut off. I'm only allowing 50 people max. I'm not letting more than 50 people into this because it's gonna be me, a couple of my coaches, and I do not want more than 50 people in this. So we are capping it and that way no one else can get in so we can keep it all in the lane of what we've been wanting. So what I'm going to do is if you wanna be a part of that, it's just 97 bucks. One time to be part of it. It's not like a reoccurring fee or anything like that. It's $97 to join to be part of it. And I wanted to let you guys know because I have a special place in my heart for podcast listeners. So that is what's on the table.
0:36:25.9 Jared Hamilton: I know that was a lot. That is what's on the table. So if you want to join and see if there's a spot left for this, there will be a link in the description where you can join, pay your 97 bucks and join Fat Loss Foundations in this 28-day framework, and that is it. I know that was a lot. I apologize, that was a little bit long. A lot of information, but I wanted to give you all the data and all the details so you can decide for yourself what you wanna do and show you exactly how to lose your next 30 to 40 pounds without your life sucking. So otherwise, that is it my friends. I love you. I appreciate you. Be sure to subscribe to the show if you have not already. I will talk to you next time.
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…”
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
Specific frameworks around food
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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