[00:00:00] James Breese: Strength Matters Media. Video. Print. Podcasts. Today's
[00:00:06] Josh Kennedy: topic is why 95 percent of diets fail. And this is kind of something we've spoken about, um, in the past. It's not that we don't have a weight loss problem. We have a weight regain problem. And I think that's the big, uh, thing that people need to get their heads around.
[00:00:21] Because although, yeah, the title says why 95 percent of diets fail, diets work. Up to a point. Isn't that right, James?
[00:00:28] James Breese: Absolutely. And that's, that's really important. It's why a lot of clients come to us in the first place for advice. They want to lose weight and we're most in a, well, in part, we're very good at helping them do that over the short term.
[00:00:41] So they like, this is why 21 day challenges, 30 day challenges, six week challenges. They do so well. People come in, they lose weight. They feel great about themselves. But guess what happens? They go back to old habits, that motivation weighing, it just goes and they don't keep to a system or keep to a program [00:01:00] where they can keep the weight off.
[00:01:02] That's, it's a big thing. So yeah, you're right, Josh, we have a weight regain problem, not necessarily a weight loss problem, which affects everything we do in life.
[00:01:11] Josh Kennedy: Exactly. What is it you think about? Why do people regain the weight, do you think? What are some of the main reasons?
[00:01:19] James Breese: Oh, I think, in honesty, most diets are unsustainable.
[00:01:23] I think if we look at what people try and do, what they, what everyone's trying to teach you to do, is that you've got to go into a restrictive eating mode, where you don't eat that much. stupid Michael Moseley 500 calorie diet, that type of stuff, you know, that's not realistic.
[00:01:39] Josh Kennedy: Oh, I saw his, I saw his, an advert for his 800 fast on the telly the other day.
[00:01:43] It's now advertised on the telly. Yeah, yeah. It's fast, fast 800, sorry, fast 800. Fast,
[00:01:49] James Breese: and it's just, it just isn't sustainable for people. It's just people have lack willpower. You know, people, the body is craving food. It's, it's hard to get over that hump and you need to try and [00:02:00] You know, try and curb it in, but you can't if you're on such a restrictive diet.
[00:02:03] So I think people stay on restrictive diets for too long or trainers don't realize that they're on a diet for too long. Therefore they keep them in and then they just binge eat as a result of it. Yeah,
[00:02:17] Josh Kennedy: or they go too restrictive, too quick and like, you know, give up everything that they enjoy, which again, you know, might work for a little bit.
[00:02:25] But if you enjoy eating a bit of pizza every night or some pasta or whatever it is, if you completely Give that up again. You've only got so much willpower There's only so long you can be able to sustain that for until you know It slowly starts creeping back in you come off your diet and you end up back to where you started
[00:02:44] James Breese: Well, exactly and just just the stats alone say it all I think year 170 percent of people have regained weight year 285 percent of people have regained the weight and by the end of year 3 guess what 95 percent of people have regained the weight So we're looking at [00:03:00] over a three year period that all diets have a 95 percent failure rate.
[00:03:04] That's absurd. That's absolutely absurd. So, and you know, what's even worse is that from these stats, most people like to gain more weight than they actually lost. And there's loads of reasons why that may be, but you just need to bear that in mind. It's like, it's actually a rebound, that rebound effect almost.
[00:03:23] That's happening and, and kicking in. So yeah, there's lots of problems and I think it's why we adapted our system of training and our system of dieting differently. So when people are dieting, we definitely follow the matador principle. Yes, you can achieve weight loss faster if you stay in a deficit for a longer period of time.
[00:03:42] However, matador effect, which is the two weeks on or three weeks on one week off, two weeks off, depending on how we feel and how we're using it. To help curb those cravings and teach the body to keep the weight off for long term. It's about the longer play as [00:04:00] opposed to the short term play where if you go off a diet, wheels come off, there you go, you start eating whatever you want.
[00:04:05] Whereas when we use the matador effect, when we're going from a restrictive diet. To for two weeks or three weeks to a week refeed or two weeks of refeed where that's not a Cheat week or overindulgence week is where we're going back to your maintenance calories that we've calculated at the start That's what I tend to look better.
[00:04:24] Yeah, I was gonna
[00:04:25] Josh Kennedy: say it's back to maintenance So you can still eat the things that you enjoy As long as you're within your maintenance, so it's not cutting anything out, you can eat what you want, as long as you are, you know, within your maintenance, um, calories, of course.
[00:04:37] James Breese: Exactly, well, good example recently, I've dropped six and a half kilos by eating mince pies every day.
[00:04:43] There you go. For those, for those who don't know what a mince pie is, it's like cookies in the UK, but with a bit of like pastries inside as well. So there you go. It's
[00:04:50] Josh Kennedy: very much a Christmas
[00:04:51] James Breese: thing, isn't it? It is. Very much a Christmas thing, very much a British thing. But the point is, like, and again, I eat a couple of burgers, I've eaten various different [00:05:00] things, but I kept myself within a deficit.
[00:05:02] The entire time. And that is what led me to losing that weight over the long haul. And even now I'm off my diet technically at the moment, but I'm still maintaining it. I'm still maintaining the weight loss I've done because I'm eating it in maintenance because I know what my maintenance is, but I'm not restrictive in the foods that I'm eating.
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[00:05:57] Josh Kennedy: In an ideal world, you should know [00:06:00] what your numbers are, what your calorie maintenance is. Cause what would you say if you're not, if you don't know the numbers, you're not in the game essentially. Um, but also people, yeah, they go to restrictive, cut too much stuff out.
[00:06:13] And then as soon as they come, come off that diet, they'll just go back to. Exactly what they were doing before on the put all the weight back on. So it's about ingraining good habits, right? And obviously your body's fighting to get back to that homeostasis. It wants to get back to that set point. So you've got to, we often try to reverse people out of their diet rather than just coming straight off.
[00:06:33] And that seems to have to work well for
[00:06:34] James Breese: people. Yeah, exactly. Exactly. And sometimes it's the hardest bit is to come off the diet than it is to actually go on the diet itself because you want to keep eating. We think, oh, I've just, I've done this enough now. I've done this for long enough. I want to come off it.
[00:06:46] But that's the, that's the fact is the hard has come off it to maintain it over the long haul. And that's kind of what I'm doing at the moment. I'm still trying to eat here now. I'm still tracking my calories when I'm off my diet because I want to know [00:07:00] what I'm eating to make sure I'm eating at maintenance.
[00:07:02] So I can make sure I can maintain it as best as I creep up in weight, well, guess what? I'm eating too much. for the body to be used to at the moment and try and cut it back down afterwards. And we're
[00:07:11] Josh Kennedy: also trying to go on the sort of high energy flux, which we've spoken about on previous podcasts for you as well, which is increasing your need using weight vests and all sorts of stuff.
[00:07:20] So we will give an update on that moving forward. Anything you want to say as we wrap up, James, any tips that people
[00:07:29] James Breese: should think of? Yeah, just for those guys and trainers who are out there thinking about how to Help their clients and while they're, you know, they, they're like yo yoing in their weight loss phase, like I'd say, look at the matador study, Google the matador study.
[00:07:41] It's a, there's a whole lot of research about it. We use it. It's the best system to start with for what we use as important. It's not, there's no one right system for everybody, but we find that most people start well with the matador study and then we need to adapt it accordingly here. So if any coaches and trainers out there wondering how we do it.
[00:07:58] It's based on that. [00:08:00] And that's a good starting point where we work with all our clients moving forward.
[00:08:03] Josh Kennedy: Exactly. That is it for today. Please don't forget to rate review and subscribe. And if you want to find out more about our system of training, go to strengthmanners. com forward slash system.