Lose 20 Pounds Running Plan

Trust me, I know how frustrating it is to
lose weight only to gain it back. Even
worse is when you end up gaining even
MORE than you lost. If this has been you,
maybe more times than you’d like to
admit, don’t worry. You’re not alone and
there’s a reason this always happens. Fortunately I not only know why but
today I’m going to show you how to lose
the weight for good so you can live a
happy healthy life.
Hey this is Colin DeWaay if you want to
master your metabolism and create
forever results start now by subscribing
and click on that Bell notification so
you don’t miss anything. Alright I have
seven important tips for you to make
sure you finally create lasting results
and jumping right into it the number one
tip I can possibly give you is to get
away from the all-or-nothing approach.
This is an absolute killer yet is very
common and this often stems from an
unhealthy relationship with food but I
will get to that in a minute. But the
problem with the all-or-nothing
approach is it will always end in nothing.
I mean when has it ever not? And I think a
big reason for this thought process is
you feel like you need to be perfect in
order to reach your goals but it’s just
not true. In fact I would argue it’s
chasing perfection that’s the very thing
that gets most people to give up because
perfection is not obtainable for more
than short periods of time. So you’re
better off being 80% on most of the time
than you are being a 100% on
less than half the time. Now this brings
me to my second point which ties in
perfectly with number one and that’s you
need to create a healthy relationship
with food. When most people look at food
they typically see them as either good
or bad. Broccoli is good for you,
ice-cream is bad for you. Kale is the
superfood that will melt all your fat,
donuts will instantly pack on ten pounds. Do some foods have better nutritional
profiles and others? Absolutely. But that
doesn’t mean eating anything that you
deem as bad will instantly make you fat. In fact looking at foods you love as bad
and feeling guilty when you eat them is
likely one of the biggest reasons you
fall into the all-or-nothing trap. Really
one of the worst things you can possibly
do to set yourself up for failure is to
place morality on food. Food is a large
part of our lives whether we like it or
not it’s always gonna be a part of
celebrations and get-togethers. Food can
bring us joy and happiness but it can
also bring
is guilt and negative thoughts. But food
isn’t good or bad or right or wrong it’s
just food. And one of the big problems
with looking at foods that you love is
something that you shouldn’t have is it
automatically makes you want it more. Not
only that but if you feel like it’s off
I can promise you there will be a time
again when you will have it. Maybe it’s
at a party, maybe it’s a weak moment in
the grocery store or at a restaurant. You
only have so much willpower. And when
that time comes you feel like you can
never have it again. So since you’re off
plan you need to eat as much of it as
you can because your diet starts again
tomorrow. Not only does this cause
negative emotions and excessive
overeating but the real problem is you
don’t even get to enjoy it. You feel so
bad about it the whole time you’re just
feeling anxious and you feel like I
should be doing this I shouldn’t be
eating this right now and that’s no way
to live your life. What if you just
enjoyed a piece of cake at your kid’s
birthday party? What if you just enjoyed
a burger because you like burgers and
you don’t feel bad about it? And there is
no reason to feel bad about it much like
you can’t get healthy from eating one
salad you can’t become unhealthy by
eating one piece of cake. Besides let’s
say for instance you’re looking at the
nutritional value of a sweet potato
vs a doughnut.
Yes on its own side by side a sweet
potato is gonna a have a higher nutrient
profile than a donut will. But I can make
the argument if being okay with eating
that donut will help you feel satisfied
and keep you on your plan whereas eating
the sweet potato might make you feel
more restricted and end up making you
binge later then I would argue in that
case the donut was actually a better and
healthier option. Now of course you don’t
want to just take this and say well I
should just eat whatever I want then in
whatever quantities I want and it
doesn’t matter that’s not what I’m
And absolutely a large portion of
your diet should be minimally processed
foods more nutrient-dense foods things
like a lot of fruits and veggies and
lean proteins. But we also need to be
able to live and enjoy our lives and
food is a big part of that. So if you
want to lose weight and keep it off
creating a healthy relationship with
food is a really important part of this
process and remember food does not have
morality so there’s no reason to feel
guilty when you eat anything. Okay you
may be thinking that’s all well and good
do I go about undoing years of thought
patterns? How can I lose weight while
including my favorite foods? After all
everywhere you look there’s a new diet
with a name popping up promising to be
the next secret to success. Each one of them constantly telling you
to avoid a certain food if you want to
lose the fat. One tells you low fat is
the answer,
while another tells you to eat high fat.
One group tells you not to eat meat,
while the other tells you the key is to
ONLY eat meat. Each one claims to have the
magic solution usually while trying to
sell you that solution. And yet all
groups can show examples of successful
weight loss. So clearly one isn’t right
or wrong but where do you even start?
Well first off let’s put the rest the
argument between what’s better low carb
or low fat. The truth? It doesn’t matter. This was shown in a year-long study with
over 600 participants where they equated
calories and protein but had groups eat
either more calories from carbs or fat. And what it showed was there was no
significant difference between the two
groups so what does this tell us?
It tells us that it doesn’t really
matter when it comes to weight loss and
you should do what you prefer cause
sustainability is the key to a
successful diet. One thing I really want
to point out and drive home though is
notice that they equated calories and
protein. This is key because they are
basically the two biggest factors when
it comes to weight loss. Research has
shown time and time again that people
who eat more protein tend to weigh less
and this is likely for a few different
reasons. One is protein has by far the
highest thermic effect of food between
protein carbs and fat so by eating more
protein you’re just gonna burn more
calories just processing the food you
eat. Two is protein is what helps build
and maintain muscle mass and the more
muscle you have the faster your
metabolism will be, the more calories you
burn at rest… And 3 protein is by far the
most filling macronutrient so as
calories get lower
you’re more naturally going to be hungry,
if you’re eating more protein hunger
won’t be as bad, just makes it easier to
stick to the plan, and get better results. So anyway if we know that calories and
protein are the most important things
and if you want to include foods that
you enjoy in your diet while seeing
results then what’s the best way to do
this? Well that brings me until my third
point which is track your intake, at
least for a while. Now you might hear
intake and immediately think that’s not
something you want to do nor is it
sustainable. After all we just talked
about the importance of sustainability…
But here’s the thing. While you don’t
necessarily have to track forever you do
need to educate yourself on what’s in
the foods you eat, what portion sizes
look like, and build the knowledge that
last you a lifetime.
By tracking macronutrients you learn how
you can include some of the foods you
like while seeing results. But if you go
on some diet plan with a name that tells
you to eat this and not eat that it
doesn’t teach you anything other than
how to create an unhealthy relationship
with food. Now don’t get me wrong I’m not
saying that none of these diets with the
name can work for some people. Some
people love them and can sustain them
and by all means if that’s you then you
should do what works best for you. But
I’m guessing since you’re watching a
video called how to lose weight and keep
it off you haven’t found that to be true.
Tracking macronutrients, however, teaches
you that nothing is off-limits and this
is how you will likely get to a point
where you CAN eat more intuitively
because how can you be intuitive if you
have no clue what’s in the foods you eat?
So tracking not only helps set you up to
build the knowledge for a lifetime of
success but it’s also going to be the
thing that will tell you for sure if
you’re in a calorie deficit or not. And
in order to lose weight no matter how
you’re doing it you HAVE to be in a
caloric deficit for that to work. It
doesn’t matter what any calculator or
anything else says if you’re not losing
weight you’re not in a calorie deficit. Now I could go on and on about how to
find your maintenance calories, about how
to set up macros, about how to make sure
you’re in a calorie deficit. But I
already have a video going over all that
so rather than make this video any
longer than it already has to be I’ll go
ahead and send you to that other video
at the end of this one. Now don’t go
anywhere because there’s still a lot of
important things I need to tell you to
make sure you create lasting results. Alright let’s move on to the fourth
point I have to make and it’s a big one
this is not one that a lot of people
think of but it’s one that’s super
important and that is to make sure you
let go of any limiting beliefs that you
have. It’s so natural and easy to start
thinking of all the reasons why you
can’t do this. Maybe you think you just
have bad genetics and are destined to be
Maybe you think getting in shape is only
for those who are lucky. One thing that’s
really common is to predict your future
based on past experiences. “Well I’ve
always been this way so it’ll never
change.” or “I’ve tried and failed so many
times before why will this time be any
different?” But these beliefs are so
dangerous because you don’t even realize
you’re literally using being yourself as
an excuse. I mean think about it if
you’re saying things like “I can’t do it
because I’m me” or “I always fail because
I’m me” you’re basically saying “I was
just born this way and I have no control
over my actions.” And that’s not true
you’re capable of so much more than you
think you are you just have to stop
giving up when things get tough which I
know is difficult but it’s SO important.
I know this isn’t exactly a popular
message but it is going to be difficult
no matter how sustainable we make things,
no matter how flexible you’re gonna be,
it’s still going to be a difficult
process and it’s supposed to be that way.
Anything in life worth having is going
to be difficult if it were easy every
person out there would be living their
dreams and there’s a reason very few
people are. But the beauty here is the
thing that so few people understand
is that the harder it is to accomplish
something the more rewarding it is when
it finally happens. Truthfully that’s the
most underrated aspect of this lifestyle.
I mean think about it
when have you ever been proud of
anything in your life that came easy? When it’s something that’s been easy
ever changed you? Accomplishing difficult
tasks is just so rewarding it does so
much to build your confidence, it’s so
empowering. And if you stick with it in
time I can without question guarantee
you…. Yyou will start to accomplish things
that you didn’t think we’re possible and
as you do this you will start to believe
more and more and it will have so much
carryover into everything else in your
you can’t even possibly fathom how big
of a deal this really is. When I was
younger before I really got into this
lifestyle and lifting consistently I did
not have a lot of confidence I had
pretty low confidence honestly. When I
got really serious about fitness I
started to do these things that I didn’t
think I could do and I started to build
this confidence and I started thinking
like what else can I do like if I can do
this I’m probably capable of doing a lot
more… Everything
in life started to improve because
of the confidence built inside the gym
and this is something I see with others
all the time too pretty much anyone who
has success with weight loss or whatever
it is with their fitness goals
it’s not even that weight or that look
that they’re proud of by the time they
get there. It’s all the things that
happen along the way. It’s the not giving
up when things got hard and these are
the things that truly change you from
the inside out and they’re the things
that matter at the end of the day. People
think it’s all about this weight is
gonna make you happy but that’s not how
it works but I’m getting ahead of myself. So while you may not believe that you
can do something right now you do have
to believe that it’s possible with
consistent effort. And the reason for
this? Well why would you put in the
effort if you didn’t even think it was
possible? You have to believe. Alright
stick with me I know there’s a lot here
but I’m telling you this is not stuff
you’re gonna want to miss and it could
be things that change your life so let’s
go on to the next point. And that’s that
you need to have a lot of patience. This
can’t be a diet this has to be a
lifestyle. And the reason for this is
because diets just don’t work when people
go on diets what they typically do is
say I’m gonna go ahead and do this until
I’m done but you can’t be done… EVER.
What happens when you’re done you go back to
your old habits and you just gain the
weight back. Now this doesn’t mean there aren’t times
to back off there certainly are and you
certainly should I’m not about going
hard and going home I think that’s a
terrible philosophy. You do need to take
breaks you do need to be willing to back
off sometimes but you can’t ever just be
done completely again it has to be a
lifestyle. So don’t care how long it
takes it doesn’t matter. Think big picture. Focus on finding
things that you enjoy about the process
and that will excite you and keep you
coming back again and again and not
something that you just want to do
because you think it’s the “best” way to
lose weight. Cause honestly it doesn’t
matter how well something “works” to lose
weight if you’re not gonna keep doing it
when the weight is gone. And if this is
something you have to do forever then
why does it matter how long it takes? Quite frankly I can pretty much promise
you the more pressure you put on
yourself to do this as fast as possible
the more likely you are to fail. Guaranteed. Besides one of the most
important things you can do not only to
see results but to be
more importantly happy is my sixth point
and that’s learning to love yourself at
any weight but still striving to improve. Body image is a huge issue for many
people. Nobody wants to feel
uncomfortable on their own skin and if
you’re heavier than you want to be it’s
only natural to want to get the weight
off as fast as you can. But the problem
is if all you care about is how much you
weigh you will always feel unfulfilled
because your weight isn’t the thing that
will make you happy. Nobody ever successfully hates their
body into something healthy and happy. You have to love yourself enough to want
to take care of it. And understand how
much body fat you carry has nothing to
do with who you are as a person. Besides
even if you do get where you want to be
with your weight that’s never gonna be
the thing that makes you happy. Yeah it’s
gonna feel good it’ll feel good for a
moment you’ll be proud you’ll be happy
about it but you basically just end up
going… Well not what? Honestly keeping the
weight off is much more difficult than
losing the weight is to begin with and
there’s a few reasons for this which is
gonna bring me to my seventh point.
Your metabolism will always adapt to whatever
you do so nothing you do will ever work
forever. Meaning that you’re probably gonna have
to accept that especially if you have a
lot of weight to lose you’re not gonna
do it all in one attempt. Do not get
stubborn and push when the body is
fighting you and it’s not there. You have
to understand it’s literally your body just
doing what it’s supposed to do and
that’s keep you from starving to death.
So either way whether you reach your
goal or whether you’re stuck and you
can’t lose anymore… You should start
working your calories back up with a
process called reverse dieting to
improve your metabolism so either if you
reach your goal you don’t have to live
your whole life eating these low
calories or if you haven’t you can get
your metabolism back into a spot where
you can more successfully lose more
weight later. Now the process of reverse
dieting is kind of complex and I have a
whole playlist on reverse dieting on my
channel that you can check out if you
want but the basic premise is you slowly
increase calories so your body can adapt
and not store a bunch of extra body fat
during the process. But a good strategy
for a lot of people is just increase
maybe 50 to 100 calories until your
calories get back into a better place.
This is a hell of a lot better than what
most people do when they can’t lose
weight anymore and say screw it this is
too hard I give up. And then they go back
to their old eating habits but they do so with a much slower
metabolism than they had before the
weight comes back on really fast this is
why a lot of times you gain more weight
than you lost to begin with because you
had slowed it down and especially if you
were overly restrictive you end up
binging on all these foods that you
restricted the whole time. You feel like
what’s the point? And the weight comes
back on super fast. And even worse is the
more times you do this the worse your
metabolism gets and it gets harder and
harder to lose weight each passing time
you come back to lose again. And tell me
that’s not something you’ve noticed if
you’ve gone through this multiple times?
It always gets harder and this is why. And this is why the quick fixes just do
not work. They’re basically starvation
diets and this does bring us right back
to the importance of patience. Sure you
may lose weight faster up front with a
starvation diet but the problem is your
body will adapt to this and you have no
room to make more adjustments when this
happens and you get stuck. Then you get
frustrated you go back to your old
eating habits and the yo-yo dieting
cycle just continues. Whereas the more
sustainable approach sure you don’t lose
as much in the beginning phases but you
can keep seeing progress long-term and
you end up losing much more weight down
the road and it really is like the old
tortoise and the hare fable slow and
steady really does win the race. And it’s
important to point out here that if you
do reverse you have to be ok with
getting a little bit of weight back for
the greater good of being able to get
the rest off later. Understand there’s a
big difference between gaining a little
bit of weight back and all the weight
back. Desperate people do desperate
things and desperate things never bring
lasting results. Alright as mentioned
make sure you check out this top video
for how to calculate macros for weight
loss. If you have any questions please
leave them in the comments below, and
I’ll see you in that other video.

10 thoughts to Lose 20 Pounds Running Plan At 18:55

  1. Hey I was just wondering what I should do if I overeat one day during a reverse diet? It was my birthday and so I ate an extra 500 calories. Will this ruin my progress ? Should I reduce the amount I eat during the week or should I still go back to my aim for the week?

  2. 5:20 "There was no significant difference between the two groups."

    Fun with statistics. I'd invite you to review the DIETFITS RCT's e-Figure 1 in the supplemental content, which shows the waterfall pattern of weight gain or loss within each diet cohort. There are CLEARLY some people who perform much better, and much worse on each diet. As stated earlier in the write up:

    "The substantial variability of weight loss response suggests some strategies may work better for some individuals than others, and that no one diet should be recommended universally.7 Yet, interindividual differences in response to diet are poorly understood. Some studies have reported that genotype variation could predispose individuals to differential weight loss that varies by diet type.8,9" [Note: This study was designed to identify a possible geneotype responsible for this diet success variability, and none was discovered in this trial.]

    In addition, the diets tested were a 48% vs. a 30% carb diet, so far from ketogenic.

  3. Super important to become more self-aware of our relationship with food and ourselves…..definitely can change us from the inside out! Love this Colin! Such a solid and polished vid! Curshing it brother and setting the bar, for real , for your industry! 🔥🔥❤❤