#FINTERMITTENTFASTING | 10 ways to make weight loss easier!
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What's up, guys? It's Sam and Taylor. And we want you to put your shoes on. Pop open that energy drink. And be ready to go.

Hey guys, welcome back to another episode. I'm Sam and I'm Taylor. Happy Friday. Nice to have you again. Yeah, we crazy It's always crazy saying that because we're obviously recording not on Fridays But my guys this has been the craziest week ever for me. I feel like I've been so not on social media Um beginning of the week your girl had no lashes on her face and I just didn't want to be behind the camera like at all So that was not fun. But then today Thursday my car

had to get towed. If you're on, if you have me on Snapchat, which plug our Snapchats, mine is Sammy T711. Mine's Taylor Olson with three N's. They're in the description box of every episode. Yeah. So make sure you're added on the snap because we do a lot of like fantasy and stuff that we just don't feel like putting on like Instagram or whatnot. But anyway, yeah. So I woke up this morning and Taylor and I were going to go to the gym and I was about to start my car and it wouldn't start. It just, the lights would go on and everything like that.

And my car was saying it wasn't in park, but it was in park. Like it was the weirdest thing and it wouldn't, the engine wouldn't go. So whatever. Taylor drove to the gym and then I, after the gym called my dad, you know, who, what else are you gonna do? Call your dad. So I was like, whatever, dad, help. Like you're across the country, but help. What do I do? He's like, I don't know. Call triple a. I don't have triple a registered down here yet. So I need to do that. But I called tow trucks and everything, people to jump my car.

Everyone was trying to jump my car. It wasn't working. Tow trucks. Three different people came. First tow truck, way too big. Told them that I was in an apartment complex that had a parking garage. They still showed up with the most massive tow truck ever. And then by the time... Sorry, Mac is also barking, guys. If you hear that in the back, I am sorry. He'll fall asleep soon. Yeah, he'll fall asleep soon. Hopefully, he'll run in circles. But yeah, by the time the...

third person came with the proper tow truck it is five o'clock this whole thing started around 12 when i was trying to call people so realistically it started at nine yeah i just went to the gym try to get my mind off of it which again the gym workout the worst and taylor can definitely relate to that this week like with bad yeah i've been not having like i would just not like there's just been a lot going on not gonna like get into like whatever whatever yeah um but like um i

I was not having good workouts. It was a lot going on mixed with I wasn't eating. Workouts were just not happening. Thankfully, today and yesterday, I had two good workouts. My AirPods were also just dead this whole week. Dead always. I tried to charge them in Sam's car. Then I got to the gym and realized they weren't charging. Dead. Tried to charge it on her portable charger on the way to the gym another time. Dead. Whatever. Today, they're fully charged. I did a whole leg day with both headphones in.

And it was like so good. And I felt bad because I look, so I look over and I see Sam on a back machine and the seat fell and she gets up. She like threw her grip. She was pissed. And I was just like, I was already in a bad mood. Exactly. Cause like I knew that the fricking car thing happened. I was like, Oh, she's done for. Yeah. I was like, she's not doing well. I had music. And then I felt bad because I like, like if it was another day, I would, I was having a bad workout. Sometimes we have bad workouts at the same time. We're like, we're leaving. Yeah. But I was like,

yeah no I just walked on the treadmill like that was fine I'm gonna really keep cranking this out I love walking on the treadmill like when I can get the chance but yeah no I had like I can't remember what an Eminem song was playing in that very moment when I was so pissed off but he was he was rapping like crazy like my music music was fully blown throw the fucking wrist wraps and I'm like I screamed the top of my lungs fuck this like I'm pissed and I had like two people stare at me and I was like

Oh, damn. Like I really said that out loud. I thought that I said that in my head. I really like I didn't hear it because I had both my headphones in jamming. But like I just saw the anger and I was like, oh, she's not. Oh, my God. When I get mad, I get mad. Like there's no there's no way around it. And I was like, it's something so small that can do it for me. Like same. But I feel like when it's something so small for me, I just get like sad.

Yeah. Like, stuff will make... Like, the smallest thing will make me sad if he catches me at the right time. Yeah. Someone DM'd me today, too, because I was like... I put on my story something about... I've been crying, like, my...

Like something about the tow trucks and my car needing to go in. And someone suggested me listening to Emma Chamberlain's like podcast episode, specific episode. I can't remember what it was just about like, like mental health, making things seem worse than they actually are. Oh, story of my life. Yeah. So that's like, I was like, okay, maybe I need to listen to this episode because your girl is struggling. I'm actually surprised I don't listen to that.

yeah because i listened to her on call her daddy i haven't listened to call her daddy it's just one specific episode it wasn't like her no but i'm sure her whole podcast is like i've heard very good things about yeah no for sure because especially she's done the whole like took a break from social media like she's not like super huge on social media anymore she used to be but i listened to her on call her daddy when she went on because i was like this seems interesting

But I forget she has her own podcast and I could just like, yeah, listen to her on there. Hey, girly, what's what's going on in your life? I want to know. Yeah. But yeah, no, maybe I'll start considering that because, you know, we can transition into like bulk cut updates. Your girl's going to start doing like cardio 10k step, not 10k steps, 7.5k steps a day. And I want to start listening to podcasts. I've never been a podcast person. So I was like, you know what? That will be the that will be the chance where I can listen to them because mornings can't really got Mac got to like prioritize that.

But if I can go on like a walk and listen to it, I'll do that. I love podcasts with my whole life.

I listened to them like in the shower getting ready. So like now it takes me a while because we live together. But when I was like doing this whole thing on my own, I'd go through two or three a day because I'd listen to them getting ready in the car on the way to the gym, on the way home from the gym, showering after the gym. Like I'd listen to them all day and I'd, it would get to the point where during the week I'm like waiting for them to re-upload because I could go through them. But now it's like, I've been listening to New Gals on the go like all day and I'm still only halfway through.

You're more than welcome to fucking blare those in the apartment. I don't care. Yeah, but I only like... The thing for me with those is my ADHD is so bad that I would have no idea what's playing. I just like it when I'm like... Yeah, no, I get that. Like if I'm cleaning my room, podcast. Yeah. I just, I can't. Like if I'm like cleaning the kitchen and a podcast is playing or something, like how you do it. You just have it playing in your room. My brain will not comprehend what the podcast was. Like I can't. They're so good. It's so nice. It's so nice.

especially like when I was like really just like lonely, like it was literally like catching up with a friend. And I don't know if that's how people, I mean, that's how I still feel about podcasts that I love. There's a fucking. Oh yeah. I know. I saw him do that. Taylor. That's how I turn around and I see a poop. I don't know. Clean it up. We'll have to leave it for an hour. Um, yeah. Macro pooped on the floor, but anyways, I just love it. I literally feel like I catch up on all these things on these people's lives. And some of them are so, um,

valuable which I mean I'm this is like a podcast right now yeah I know people are like we think that about you guys I know but like podcasts like if you listen if you don't listen to a lot of podcasts if you listen to us because like you followed our tiktoks it might not like get into podcasts that you really like because they really like I've learned some of my I feel like most like valuable like life lessons don't be like cheesy but like through podcasts like I listen to some podcasts like totally like Taylor you're definitely being very repetitive to the people that are listening right now because they're like girl

We feel that about you. Yeah, I guess. These aren't as good, bro. I'm telling you. Like, there are some people, like, some guests that people get on these podcasts that are, like, literally outstanding. Yeah. Like, the most amazing people. But anyways, yeah, podcasts are really good. I will get back to you guys next week and tell you that I had tried to listen to a podcast. We are going to try it this week. Going into next week, we're going to try it. Listen to The Skitty Confidential.

Yeah, maybe. I just love the skinny confidential. I feel like I'm just not in the known of them that well. It doesn't matter. They have a guest every single time. That's true. Every single episode is a guest. Well, sometimes they do it by themselves, but barely. It's always a guest. Yeah. You can learn about whatever the guest is talking about. Love it. Love that. One thing I did want to bring up because it's been bothering me a lot is

is, this is just gonna go to everyone, this is gonna be, like, general information for everyone, ow, my head, just don't bite me, um, is you guys, not you guys, but, like, people in particular on social media, we need to normalize not making fun of someone for spelling something wrong or pronouncing something wrong because you do not know their background, you do not know where they're coming from, you do not know their educational, like,

background in any way like you know nothing and for me personally it's been really bothering me the last like two weeks um i just feel dumb like when i see people making fun of the way i pronounce something or the way i spelt something wrong or the grammatical error i created in like a tiktok

I do have a learning disability. I don't ever talk about it. And I've honestly been starting to talk about it more just so I can bring more awareness to it. I, it bothers me a lot because my mental, like my mental health puts a twist on it where I feel like I'm dumb.

And I think I worry more and more about it because of daily recurrences of people making fun of me for like something that I pronounced or like what I just said. So let's really normalize not making fun of someone or not commenting on someone's grammatical errors on social media because...

You never know. Like, they could have a learning disability. They maybe didn't even go to school. They dropped out. Like, you don't know. So, let's just normalize that, please. Thank you. Good PSA. Yeah. Because that has to do also with, like, I guess, like, the podcast, ADHD, like, all that stuff. It's just, like, it all goes hand in hand. Yeah, I mean, you're sitting here talking for, like, an hour. Yeah. So, like...

Yeah, that's true. Like, you know, for something to be, like, mispronounced. And that's something I've got to learn about you. Like, I'm not going to, like, if there's something to pronounce wrong, I'm not going to correct you every single time. Because, like, that's just something I know of you as a person. Yeah, I know. It's just, like, it's literally on everything. And it's, like, literally not impacting anyone's life at all. No. Like, you know what I mean? Yeah, like, when I... So, for anyone that's probably curious, because you...

may not be like you don't know what my learning disability is that it's auditory processing so basically what that is is like I have a difficulty understanding speech or reading words on like a piece of paper or something like that because one my brain can only see words like one by one so like you know a typical person that's reading they can see maybe five words ahead before they actually say the word I cannot and

And when it comes to being in a public setting, if there's music playing or there's something going on and someone's talking to me, I'm not going to 100% know what they're saying. It's been really hard with COVID. It's been really hard today, actually, with like all the people that I've been trying to deal with, with my car, because a lot of the people that I've been on the phone with or that have been coming to help me with my car, with towing the truck, don't speak English and don't

It's been hard for me to hear what anyone's saying. But anyway, that's what I struggle with. And I know a lot of people have actually mentioned or DMed me that they struggle with the same thing. They have the same learning disability. So I'm going to definitely talk more about it on my platforms. So yeah. Nice. Yeah, you should. Yeah, no, I really should. I don't. And it was a very big part of my life.

middle school high school life once I came to college I actually I went into college having to take special ed courses but I was so embarrassed that I didn't want to so I literally first semester of college I had to take them unfortunately but then I called my mom bawling myself I was like mom like I'm in college now I don't want to be taking like these courses anymore like this is ridiculous I literally had to do like an extra like three credits or something because of

my disability and I was like I can't do this I don't want to do this like why am I doing this so somehow my mom like got me out of it but I was like ugh so embarrassing no but that's like such like actually genuinely so good to talk about because I feel like if I was in the situation like I'd be embarrassed too and like you shouldn't be embarrassed yeah you shouldn't be embarrassed that like like you need like extra help or like you because if it was physical like if it was a physical disability if like

Like you broke your leg and had to go to like physical therapy. You wouldn't be embarrassed. Yeah, no. Like it would just be like, oh, like I'm like, it was just embarrassing at the time. It's not embarrassing anymore. No, exactly. But like if someone, there's probably people that are like embarrassed that they like,

fail a standardized test and have to take like i should like you know like stuff like that yeah no totally yeah maybe i could do like a whole episode i don't freaking know yeah like maybe we can do like maybe we can start doing like mini solo episodes yeah of like individual stories like a lot of people have been asking me to talk about my college stuff like a little solo episode like just for talk about that and then you can do a solo episode yeah just want to talk about that that'd be sick let us know if you guys want that like little like mini like

Kind of like story time-ish vibes. Like of like our... I don't know. Maybe we could do that. Yeah, that sounds like a fun time. Because I wanted to make them YouTube videos, but I don't like... Yeah, but no one likes to sit down and watch those. I don't like sit down YouTube videos. I'd rather tell it to you guys. Yeah. Because you can listen to that anywhere. YouTube, you have to like sit down and like watch a screen. I also feel more comfortable talking right here. Me too. Than I do like...

I know it's so weird talking into a camera is the weirdest thing because then you have to go back and like edit it exactly I'd rather just talk yeah I'd rather just talk so let yeah let us know maybe we'll do that yeah um what will we like kind of go oh like the bulk stuff yeah like we transferred into like podcasts we're talking about the cardio um so like with my weird not working out I did notice like there's just little times where I was like oh I don't feel as strong but then today I did realize like

I am like making strength gains like with front squats. I was doing five reps for a while and I was only able to do my last set with a plate. Today, three sets, five reps with a plate. And I was like, wow, big win. Like that's from one set to three, like little things like that were just like nice to like see when you like feel like you're like losing progress and then you like do something good.

So that was fun. Yeah, that was fun. I just picked up Mac and he's on my lap and he's right next to the microphone. So if he barks guys, I'm so sorry. It's going to be so loud. So just be prepared if it does happen. But, um, yeah, in terms of, I guess my bolt, I wouldn't even say bulk updates anymore because I am at maintenance. I've been sitting at maintenance for about like two, three weeks. Um,

I have been just sitting here because I'm kind of not nervous to jump right into a book, but at the same time, I don't want to get too soon. What is it? Jump into it. Oh yeah. Sorry. Deficit. Um, I know cause we've been talking about book 24 seven. Um, I'm just too nervous to jump right into it. I feel like I'll do it too soon because I feel like it will be very easy and quick for me to lose the weight. Um, I've noticed that a lot of my water retention went away from dropping the carbs, which is really good. Um,

Even like Taylor said the same thing this morning. Like I noticed my body weight on the scale did go down a little bit, but that's like kind of normal. I know I haven't been in the deficit, but my body weight did go down. And I think that's just from water retention because I've been eating obviously so many carbs. But I think I have poop on my arm. Taylor, I'm not kidding. Okay, well. I'm going to put Macro down. Okay, gross. Ew, Macro.

Anyway, it smells so bad. Mag! Oh my god. Ew! Guys, I wish you could smell the smell I'm smelling. But, um... What the fuck was I saying? I don't know. You made me lose... Oh, that you lost weight and the scale went down, but it was just like water retention. Yeah, I think it was just water retention because, yeah, like I said, the carbs. So, I'm excited. Next week, I think I'm going to start going into the cut, but I'm not sure what's right. I'm going to go first. I think I'm going to drop the food first before I do cardio. Okay.

And for cardio, it's probably going to be the Stairmaster. Yeah, because I know I got a lot of questions about what my preferred cardio is going to be. Yeah, I'm going to do Stairmaster 2 and, like, incline walks if I want to do it because our apartment building doesn't have a Stairmaster. So if I want to do cardio not at the gym, I'll do incline walks, like, at our apartment. But I lost weight because I didn't really eat. I, like, lost, like, three pounds. Probably just, like, mostly water, but I lost weight. Scale went down, and I just, like, feel very small because I was not eating properly.

Or super nauseous. But now I've been eating again. And I realized, like, I think, like, I underestimate how, like, I'm a very... I'm a naturally small person. And I think my body really... Like, it is tough for me to hold on to the shape I want. So I'm, like, nervous to, like, full send a deficit. Like...

right away kind of like I think I need to get a little closer to summer before I get strict with it because I'm not trying to like literally lose like 20 pounds so I'm a little like nervous but I mean I guess we'll see I know like being in a deaf facility you'll keep muscle and stuff I know it's not like all gonna go away I just I've realized my body really likes to be

Like smaller, like keeping my shape is, is like a lot of, for me to maintain. Like I need to be eating. I need to be lifting. I need to like, I need to be on it for me to like really have the physique that I want. Yeah. My goal is to hopefully, obviously we're going into March, um,

I really want to March, April, May, those be the months of tracking. And by the time June, July, August comes around, I don't want to track. I want to be intuitive. So that's why I'm going to start next week and take it really slow. Like I'm not like stressing it. Like I got three months to like get to where I need to be and then work my way back up to maintenance and just...

intuitive eat yeah just go right the summer relaxing yeah i'm gonna intuitive eat in the summer as well and then something also with the cut like starting march i've been doing like a lot of the same workouts like every lift but i'm going to really really really narrow in on programming my progressive overload like to every single exercise like i'll switch up the accessories and stuff i want to like literally work on progressive overload overload like every single thing for these next months to really prioritize like keeping my muscle mass like

I don't want to leave any room for like losing strength or like gain. So I want to be like really on top of making sure my split and like my programming and my progressive overload like stays really consistent so I can still keep track of like hitting little like PRs and like whatnot. Yeah. Yeah. So I guess I get going into that we can kind of talk about the episode because the episode is about weight loss. Yes it is. Yes.

So guys, you saw the title of the episode. It is basically 10 ways to basically make weight loss easier for yourself. Yeah, because a lot of our episodes, you know, we focus a lot on the reverse dieting and healing your metabolism and healthy weight gain and putting on muscle. But we know we do have a lot of people, you know, that follow our content that have to...

go through the journey of the other end the losing weight like losing body fat or just someone like us who's starting a cut and we've never done a cut but these are all things that we are keeping in mind for our cut of course and from like the research we've done and like

All of that things that we know we will be implementing into our cut. And I hope this helps some of you that are on your weight loss journey. So just 10 things to make your weight loss way simpler for you, because I promise you it's not complicated at all. One. Yes, of course. So, um,

Number one, obviously, being understanding your TEE, TEE, TDE. Oh, my God, I can't speak. So basically what that means is understanding that, you know, you can't just jump right into any given number of calories. You need to really focus on how many calories you're burning day to day.

One of the biggest things that I notice people really fixate on is going to those online calculators that are probably super inaccurate or going over to your Apple Watch and looking at those. Again, super inaccurate. Basically, what I would suggest for anyone trying to figure out your calories if you don't have that already figured out

is figure out where your maintenance lies. Eat consistently as you would day-to-day. Obviously, be mindful of the foods that you're eating. You know, whole foods, just day-to-day eating good. Try to eat at home. Don't eat out. Track those and find the daily average from like three days of doing that. And that's probably where your maintenance lies. Yeah, so...

That your TTE is how many calories you burn through the day doing all types of activity, not just working out. So that's getting up from your bed to go brush your teeth. That's walking down your hallway. That's walking from the park to sleep. That's literally doing anything to function as a human being, including your workouts, including all of that. And it's really important for people to understand because they hear deficit and they hear eat less.

Less. Less than you burn. Right? I said that right. Eat less than you burn. And they think... But my watch told me I burn 400 calories. Yeah. So they think like if I only burn 400 calories, how do I eat less than I burn if my watch only says 400 calories? That's literally how my brain used to work. Because that 400 calories... I mean...

Doesn't matter but like whatever you burned in your workout you got to add that to think about how much energy even me talking right now Yeah calories every single thing you do in your day's calories So the the watch number is not something you need to eat back or like subtract from Like on my fitness pal, you can like add in like exercise calories Don't do that. Like don't like subtract don't be like, oh I ate 1500 but I burned 300s and like don't add the calories into your app that from your workout, right?

literally at all figure out your maintenance calories day to day from all your activity and keep it at that even on your rest days and everything because your workout actually isn't adding that many more calories to like your day-to-day living like you burn way more calories just going about your day-to-day life than you do in the gym for like the average person unless you literally never get up but that's

That's only one day a week for most people. Yeah. So like just figure out your daily energy expenditure and your maintenance calories. Don't worry about like subtracting calories and calories on your watch and all that stuff. That is totally overcomplicating it. Yes, it totally is. Number two. This one is like a mental one kind of. And that's don't weigh yourself every single day.

your weigh-in can be affected by literally if you haven't peed. There are so many factors that go into holding onto water weight, and it's on a daily basis. You should not be weighing yourself every day, especially if the number is something that is a goal of yours. So say your weight loss journey is 20 pounds. You should not be weighing yourself every day because that number is just not going to drastically drop in a day. You should be doing it maybe once a week, once every other week,

Because, like Taylor said, there are so many ways that your body can fluctuate. Water weight. Your period. Your period. Whether it's you went to bed late. Sleep schedule was off. You ate a late meal. You had a lot of sodium in a meal because you ate out. Drink alcohol. I know drinking alcohol can actually...

Dry you out. Yeah, dry you out. But there are just so many different reasons why the scale will fluctuate. So you want to do it on like a weekly basis. Yeah, because the number is very... It can get in people's heads because if you see, oh, it went up two pounds. I've always tell like when I've worked with clients, unless the increase is like...

five pounds more or less and like more than one time five pound difference then you probably didn't really gain weight yeah one to two to even like three pounds you could like need to poop yeah like like it could be

So many things. And the graph, when you look at a graph, it's going to be a lot of like ups and downs. But as long as the overall path is down, it doesn't matter. I was going to say that too. And I've had a lot of like experience with clients in the past where like I have to explain to them that weight loss is not like a straight narrow path of like constantly losing weight. There are going to be these bumps in the road where like, say you're looking at the graph and you know, you have a little bit of a spike in your body weight one week.

and then it goes back down that's like totally normal like you're gonna lose weight

in a long process, not a short fix, short process. Right. You have to look at the big picture with your body weight on the scale. Right. And you don't want to weigh yourself and have that change your mindset for the day or make you be like, oh, it's two pounds up. I just give up or whatever, you know, whatever it's going to do to your mindset that day when doing, when going into like your weight loss journey, that's like a really hard thing to do. And some of you need a lot of like mental discipline and to be in a good headspace for. And if you're going to do that every single day and let it ruin your

every single day, it's just not like that's going to be very short lived. Yeah. And you're tired of it. You're going to feel like it's not, it's not working. Yeah. So that is a biggie. And I think no matter, even if you're trying to gain weight, lose weight, that is something that should not be dictating your happiness throughout the day. Cause I know a lot of people will step on the scale and then for the rest of the day, they'll,

dictate how they want to treat the day whether they eat less do more cardio so try to really allow yourself to do it once a day i prefer mondays just because that's like the start of the week and on an empty stomach yes and um kind of like what you said about um like it dictates how they like go about the day you whatever routine you set you need to keep that every single day like if you have cardio two days a week and you wake up on like

And you already did your Jay's cardio and you're like, I'm going to do an extra one. Don't do like stick to your plan. Don't like switch things up because then you're never going to like it. You're not going to make the progress because you're going to be changing your plan around all the time instead of letting your body do what it needs to do. Yeah.

So we go on to number three? Yeah. All right. Number three, do not demonetize the diet foods. That word was right, right? Demonize. Demonize. Okay. Demonize. Yeah. Okay. So basically what she's saying there is just... By the way, Taylor wrote up this list for us because I was super stressed today with the truck or my Jeep. But basically what she's saying is your diet should obviously be revolving around whole foods, but it is okay every now and then to have those...

zero calorie foods or sugar free items. Yeah. I feel like people try to make like the aspartame is so bad and diet Coke is so bad for you. And like the same way people are very like everything in moderation to like normal whole calorie foods. If having a diet Coke every once in a while is going to bring you joy and help you curb that,

craving for soda and crave that sugar craving, it's literally not going to kill you. Yeah. And like take advantage of it. The fact that if you love soda and you're used to like two, three cans of Coca-Cola a day, switching it for one diet Coke, like that's still going to make you progress. And you're not like bad or like unhealthy because you chose like a sugar-free snack or like a low calorie snack. That's not considered like healthy.

Like healthy and full of nutrients. And one thing to do too with like helping you kind of like balance these types of things out is when you go to the grocery store, don't like overload the order of like – say it's Diet Coke. Don't get a 12-pack of Diet Coke if you don't think you're going to be able to control yourself with how many you have a week. Maybe just buy two single cans of Diet Coke. So that way you know for the week you can only have two. So don't be going to the store and buying like those big packs if you're not in control. Right.

Buy, like, single serving packets so that way you know you're in control because it's all you have in the house and you can only have two a week if you wanted to balance it out that way. Right, because they're not the best for, like, your digestion and, like, your – like, they can, like, kind of upset, like, your stomach. I know Diet Coke, like, doesn't sit the best in my stomach. Like, it's not – it's going to make me a little bit bloated. Like, it's not going to help my digestion the best. And that's obviously not fun when you're trying to lose weight. So something that I do, I don't buy Diet Coke. Like, I only have Diet Coke when I go out. Like, if I'm, like, in the car and we pick up, like –

like fast food or something, like I'll get a Diet Coke. If I'm at a restaurant, I'm like, you know what? A Diet Coke today. But I don't like buy it because I know I'll drink a lot of it and it's not going to make me feel great. But it's,

There's no different than being like, hey, if you can have a cookie once in a while, you can also have a sugar-free Coke also once in a while. It's just not bad. And don't let these super healthy people on the internet make you think that it's bad to do that because it's such a good tool. Yeah. As long as you know your digestion is running smoothly and you feel fine week to week, it's

There's really no issue. But obviously if you're noticing, oh my God, like I don't have a regular poop cycle. You're breaking out. Yeah, you're breaking out. You're just maybe things down below are not right. I don't know. You just should really focus on the foods that you are consuming daily and then look at it that way. But if it's not hurting you, I mean, enjoy it. I love my ice drinks. They're freaking amazing. Yeah.

They help me so much with like my little sweet tooth. So if that's going to help you kind of like curb the sweet tooth and not have like a freaking donut or something like when you're trying to lose weight, have like a sugary, not sugary drink, a sweet drink of sorts. Four is like your favorite, something we do all the time. Yes, I love four. Number four. I really loved this one starting like this time last year when I moved it down south.

10k steps per day guys. I love 10k steps per day, especially when you started off in the morning It is going to help you so much with the rest of the day obviously getting your body moving um

Getting your body moving is going to help you so much with your natural energy levels. It is going to de-stress your body. That's why I think it's beneficial to do it in the morning. Yes, you can do your walk whenever you want, but if you have time in the morning to do your walk, I would definitely recommend it because what happens at night is your body obviously tensions up while you're sleeping. If you're also dealing with anxiety or any mental health things,

Your body is going to love you if you get moving in the morning and you really, you know, relieve all the tension and stress in your body. It will also allow you to have more natural energy throughout the day. So maybe not relying on like a cup of coffee when you wake up in the morning. If you're going to walk out your front door and go on a walk, that may be like a comparison to having a cup of coffee in the morning. If it's going to help wake you up.

Right. So, yeah, I love 10K steps a day. Allows you to obviously, you know, burn more calories as well. Obviously nothing too crazy, but it is going to help you and is going to get that body, that system moving for the rest of the day. Yeah. I mean, and it will be a lot of calories. Like, I mean, I know you said not too many, but realistically it will be like, it will be a lot. If you're talking 10K steps a day for...

Like let's say we're cutting for three months. For three months, that's a whole lot of movement and just such a good habit and also something to keep you kind of busy. I find I board eat. Yeah. Like you know that board snack where you're not hungry. You've already had plenty of food, but like you're only hungry because you're sitting around and the kitchen's right there and it's like –

You could eat those chips. Like that kind of hungry. You can go for a walk and get outside. Yeah. So that's always super nice to do. And that goes with the first one of like TDEE, your total daily energy expenditure. That's energy throughout the day. You're walking. And it's so easy. That's something everyone can do. You don't need money to hit 10K steps a day. You don't need...

a gym membership all you need is a sidewalk not even sometimes we've walked laps in our apartment yeah we've literally don't recommend it though like i go crazy after like yeah no it's not the like best scenario but where there's a will there's a way yeah of course so getting those 10k steps adding those into your daily movement that will definitely help you yeah and it doesn't even have to be like

straight walks all the time going to Target you'll get steps you're telling me I friggin when I go shopping I probably

probably like three to four okay like easily if it's like a big shopping area like target or something yeah like it doesn't have to just be like i'm putting on my tennis shoes and going for a walk like you could be literally you know when people say like shopping's my cardio like literally like yeah okay but like literally it is like if you walk around a whole mall you can get a lot of steps it doesn't have to be super strict like airpods ain't going for a walk you can literally go anywhere

Yep. Agreed. Number five. This, I mean, this is just for all balanced lifestyle things, but never stress a like quote unquote cheat meal and never try to like make up for it by not eating the next day. Stress is the worst thing you can do for your body ever, ever. It's going to make you bloated. It's going to make you hold on to water. It's going to make you

I mean, some people, like, you're anxious, you're sad, you're going to want to, like, eat to your feelings because you're so stressed out. You're going to not have a good workout because you're so stressed out. Stress is literally the worst thing you can do for your body. All that meal did was literally give you more energy for your workout. Yeah. If it was only one. Yeah, of course. You're going to use it. Your body will use it. Your body will get rid of it if it's only one. Yeah. In a three-month period, you could probably have, like,

Ted. Yeah. I used to be so toxic with that type of stuff. Like I remember looking at my Snapchat stories, it would be like a picture of a cannoli and then I'd be in the, in the gym next day being like, all right, got to go do an extra like 10 minutes on the stairs because I had that cannoli last night. Do not be doing that. I promise you guys like this, like Taylor was saying to me,

With the stress on your body, people deal with their own mental health stuff differently. Some people, when they're dealing with something, they choose not to eat. Or people choose to eat. And either way, whatever one you deal with... I don't even know where I was going with that. Either way, it's going to mess you up. If you don't eat all day, it's going to mess you up. If you decide to stress eat all day and just...

call it quits on your diet that's really gonna mess you up like it will cause you so much harm to think about that meal for longer like once you eat it just move on yeah and then i wonder did i put this i'm gonna go out of order i'm i'm gonna go to order because i think that these can mesh well together yeah to stop this from happening so much learn how to make

quote-unquote diet versions of your favorite foods. Yeah. Because our next one is like food swaps. My favorite. Yeah, Sam's favorite. But that's how you can stop this from happening. Is like, let's say chocolate chip cookies are like your weakness and you're going to binge on 10 of them. Make a little lower calorie chocolate chip cookie. Yeah. So that way, most of the time, you can eat the low calorie one and then only sometimes...

you feel the need to get, then you may only want like one. You don't need to eat a bunch. My favorite for food swaps is bread. Bread is like the easiest thing you can do with meal, like food swaps. If you want a freaking buffalo chicken burrito, you can have that buffalo chicken burrito, whether you're in a bulk, you're in a cut, you're at maintenance. Because there are so many different types of brands of bread out there that maybe one of them, like the lavish bread, for instance, 120 calories per an entire wrap.

Or the ones you have. Do you know what the brand of that is? I can't remember. I don't know. But like the ones at Trader Joe's. Okay, the ones at Trader Joe's. Carb Savvy Trader Joe's ones, yeah. Yeah, the Trader Joe's ones, I can't remember exactly how many calories there are, but there's like 300, I want to say. I think it's like 280. That's double right there, the calories for a wrap. So if you want to enjoy the stuff that's inside the wrap, just switch out the bread.

If you want to make a sandwich like a turkey club or something, there are breads that literally have slices of bread that are 40 calories. And then there are some that are maybe like 110 calories. It literally just depends on like...

the brand the nutrition label on it i know people are gonna be like well the density of the food is different the gram to gram is probably the same yes but are you weighing out a slice of bread no so if you get slices of bread yes maybe it's a little bit smaller than the one that's like 110 calories but you're still using that piece of bread for the same reason making a sandwich so at the end of the day like if you're gonna have a sandwich use the smaller bread if you're trying to lose weight if you're trying to bulk find one that's more dense and

And there you go. Food swaps are like the best way to go about enjoying like the same foods. And I've, I've seen Sam use like the lower calorie bread. It's not that small. It's not like normal bread. Yeah. Like, and like she said that the bread is not what's filling you up in the sandwich. Like load up the sandwich. The bread is not what's filling you up. It's just white bread. Yeah. The bread, that 40 calorie bread that like Sam's used, you've probably posted it a million times. Yeah. As a nature's own calories as a fricking rice cake. Yeah, it is. And people think rice cakes are like,

No calorie, so healthy, whatever. And they think bread is so bad for you. Some bread is the same macros as a goddamn rice cake. Yeah. No, seriously. I think I did... Yes, I did do this. I did a YouTube video on cutting versus bulking foods and I was comparing that bread with a bunch of other breads that I found in store. And I was like, guys...

Look at this. I did get one girl mad in the comment section being like, it's all about the grams. Yes, it is, but you're not weighing out... Are you going to weigh out a big piece of bread and then cut it in half? No. No. You're going to buy the brand of bread that per slice fits your macros that you need. And you'll put the same amount of turkey. Yeah. You put the same amount of turkey. You know what I mean? It's the same thing. And then the same thing goes for a wrap. Are you going to weigh out a wrap and then cut the wrap in half because it doesn't fit your macros? No. So...

Those are super helpful. Definitely recommend looking into your bread options. Yeah, and there's so many other, I mean, swaps you can do. Oh, yeah. Cheese, big one for me. Popcorn over like chips. Yeah. Popcorn is so low calorie. It's crazy. You can eat the whole like freaking thing for like 300 calories. Ice creams, those low calorie ice creams, like 300 calories a pint. Yeah. Get some of those. Cheese is another one that I love.

cheese you can do reduce fat cheese and oh my goodness girls the macros go down tremendously when you reduce the fat on them so if you're getting cheese mozzarella cheese I love the lucera I believe it's called

um reduce fat cheese you can use so much of it yeah so basically with that like all those things you can make like we've made pizzas we make burritos we make all these foods that like people think on a diet they can't have like you make french toast or whatever and i was seeing even before like how i used to think french toast was like so bad for you yeah but like realistically if you know what you're using to put in it it's not at all and you can make all these foods that seem like they're like not diet foods like it has to be like chicken and rice yeah you can make

All these cool foods. So that way when you're in these situations where the full calorie like loaded options are there, you don't have to like go crazy. Yeah, of course. Just make the version you like at home. Yeah. The biggest thing with success with losing weight when you are trying to be in a cut and you're tracking your food is obviously going to be the volume of your meals. So you really want to strive to get really big meals regularly.

for like a good amount of like or a lower amount of calories. Obviously, everyone's calories are going to vary for a meal. But like say you're eating maybe four meals a day. Take your daily calories. Subtract like I would say. So if you're going to eat four meals a day,

Make it five so that way you can put that extra calories for your snacks. So you would say, say you're eating 2,000 calories a day. This is just a random number. It's an even number because I'm going to be using my calculator. 2,000 divided by five because that's going to be five times you eat. That's 400 calories per a meal.

that's four meals and then those extra 400 calories you can use towards snacks for the rest of the day if that makes sense and you can also like like move it around however you want yeah no of course but like if you're looking like long term with like your day like okay you're not like the best at like tracking macros like okay this meal just needs to be 400 calories the next one needs to be 400 calories the next one has to be 400 calories and then once you become a pro at tracking macros then it gets um

Easier, but also a little bit... Not more complicated, but understanding more of the later. Yeah, because even with gaining weight, I've realized if my meals aren't like 600 to 700 calories, they're like, I'm not going to hit my food. Yeah. Which is like, that's a lot. But it goes the other way too. Yeah. Number seven, spices and sauces, baby. Make things fucking taste good. Gee-hoos, baby. I love you. Make things taste good. And if you're... Okay, this like goes...

like okay if it's like really really really strict weight loss where like you're not making progress and you're overloading the sauces track it if you're using a little bit a little bit you don't have to go fucking crazy and measure all of it okay like if you're using the tiniest little bit of a dressing and the dressing is just like normal macros you don't have to go crazy if you're drowning your salad in the dressing like you have to be mindful of your own actions then measure it out yeah if you're using a normal

a little serving and you've continued on your weight loss like if you notice that you're not making progress and you're literally skipping measuring something at every single meal maybe start measuring it in but if at dinner use the sauce and you don't really track it and your weight loss is going as planned don't stress use the sauce that tastes good

Use a sauce that tastes good. Jiu-Jitsu is a great option. It's like super low calorie, super good. But you can use real calorie. Some of them are crazy though. We were at the store looking at some of these sauces. The simmer sauce that we saw. The simmer sauce, yeah. We were like, oh my God, this looks so good for our dumplings. We literally opened it up. How many was it? It was like 300 calories. Yeah, for like one tablespoon. I was like, oh. So that is like maybe a no. But I'm talking a normal sauce, less than 100 calories a serving, like whatever. You can probably get away with it.

If you eat like that since the beginning.

And then like spices, obviously don't stress too much. Like, oh, the sodium in this one or the, like, don't, don't worry about that. You're overcomplicating things. You're not a bodybuilder. I've had clients in the past track salt and pepper. Guys, please don't do that. I promise you, if you're drinking a gallon of water a day and you're working out, exercising, or even getting your 10K steps, you don't have to worry about your, your salt intake. Yeah. Of course, pay attention to the sodium, maybe inside like snacks, like chips and stuff like that.

But if you're noticing you're not like bloated or anything, don't worry about it. Yeah. Like if you're seasoning. If something packaged has like 100% of your daily value of sodium. Yeah. That's different than using a little salt on your food. Yeah. Like I used to not salt anything, but also I didn't even know. So I just was heard salt makes you bloated. Salt makes you bloated. Blah, blah, blah. That's all I heard. Yeah. I didn't know. I didn't salt anything.

anything i wouldn't salt my food like how crazy is that no i would too i was the same way you need sodium sodium is like an important nutrient if you're drinking a gallon of water and working out like you said you need sodium that's so bad that's so bad to not have salt in your diet and i didn't know that and i'm out here in quarantine sweating buckets in my backyard 90 degree weather working out literally soaking wet through my clothes sweat

And I'm out here like I can't have salt It's gonna make me bloated Yeah Your body needs salt It like needs it To live I love salt But like yeah Make your food Make your food taste good Trader Joe's Such cool like spices Like sauces So good Mm-hmm

I love, oh my goodness. I could sit in the Trader Joe's aisle of seasonings all day. I think I have like majority of them in that cabinet right there, but like they're constantly coming out with new ones. They're so good. So good for like veggies too. Like roast your veggies with some like good spices. Yeah, veggies. Do that.

Well, if you cut it, you're going to need to eat some vegetables. I know. I know, guys. I've been so bad at eating my veggies. But you can make them taste good. Yeah, you can make them taste good. Okay. For sure. Number eight. Number eight. Keep up with your lifts, my friends. I cannot say it enough. If you're on a weight loss journey... Okay, I'm going to start it off here because I saw a TikTok literally last night about this. This poor girl...

She's, of course, you know, overweight. She's in the gym, though. And she posts, I think she's grown a substantial amount of followers on TikTok. But I came across her page once. I commented on the video last night because the comment section was so mean. People were tearing her apart. Because she's at the gym, at Planet Fitness, like, lifting weights. And everyone's like, you need to be doing cardio. Like, worry about cardio. And I'm like, are you guys for real right now? Like, weight loss does not need to, like...

be so fixated on cardio like lifting weights is so beneficial for you when it comes to weight loss the more lean muscle you have on your body the more calories your body will burn at rest so when you're sleeping sitting on the couch standing in the kitchen anything you're doing outside of the gym the more calories or i'm sorry the more muscle you have on your body the more calories your body will burn at rest so it's going to make someone who's trying to lose a good amount of weight

so much easier for them to lose the weight because they're also going to be burning calories outside of the gym. Whereas someone who is extremely fixated on doing just cardio, you're going to hit a plateau when it comes to muscle growth because, you know, there's only so, only so far you can go with like, say you're a runner. Like you, yes, you can build up muscle from running, but it's a different form of, you know, building muscle and like,

When you are, say, a runner or anyone that's just really into cardio, not weightlifting, you are going to hit that, like, plateau of weight loss because you're not burning as much calories outside of the gym as someone who lifts weight on a daily. So if you are on, like, a big weight loss journey and someone's telling you you need to be doing cardio, like, what the hell? Like, stop worrying about the weights. Like, get on that treadmill. Like, I see it all over TikTok. Do not listen to them.

Focus on weightlifting, and I promise you it is going to be so beneficial for you. And then, of course, incorporate the cardio, but do it after the weight training. Put all of your effort into those weights with progressive overload, and then go into your cardio. Yeah, eating right, lifting five, six days a week, or less, whatever your schedule permits. Eating less, lifting, and then...

cardio 10k steps every day cardio two three times a week yeah 10k steps every day lifting five or six that's going to make the results not slaving away at the stairmaster so you literally want to cry and vomit one thing i do want to kind of like explain to your play like why why would i do my cardio after my lift basically what happens with your body your body uses your glycogen as your primary energy source your glycogen is your carbohydrate so your body is

People use the saying of like it's like a gas tank. I'm not really going to use that because it's weird to kind of compare your body to a gas tank. But basically...

Your body has glycogen stores. Your glycogen stores, like I said, carbohydrates, it fills up. The more carbs you have, the more energy you're going to have throughout the day. So when you work out, you are depleting at that primary energy source, which is your glycogen stores. And once your glycogen stores are completely gone, your body will then resort to your second source of energy, which is going to be your fats. So your body is completely deteriorating through your glycogen stores during your weight training session, which is good. You want to do that because you are trying to build muscle up.

And then when you're trying to go through the weight loss phase, if your glycogen stores are completely gone, you can then go into your cardio and you are going to be using your second primary energy source, which is the fats. So that is why you should be doing cardio after don't do cardio first, because you are not going to be taking full advantage of all that energy you have to build muscle. Yes, ma'am. Yeah. Anyways. Okay. That was that basically. That was pretty much that. Um,

Next, eat all of your meals and eat consistently. No intermittent fasting bullshit. Don't skip breakfast. Like, I know some people are like, but I'm nauseous in the morning, but I wake up so early. Okay, put a banana in your mouth. I don't eat something. Eat and eat consistently. Eat every two to three hours.

Eat as often as you can and don't skip breakfast. Don't try to stop eating at like five. Eat often. Eat at regularly scheduled times because you're putting your body through hell. Yeah. And like you're literally putting your body through fucking hell. You're going to get ravenous. You're literally going to be like, I'm so hungry. Nothing in this kitchen could fill me. Whereas if you eat breakfast.

and you had a snack, you can just go about your day. But if you let yourself get to the point where like, you're like, my stomach is eating itself. I'm going to pass out. Like I'm so hungry. You're like high volume, low calorie meals, not going to cut it for you. Yeah. Like if you go through like the, the eating windows, um,

When you're not in that eating window, what you're going to be doing is probably thinking about food the entire time until that time of eating comes around. So if you are eating, like Taylor said, two to three times a day, sorry, every two to three hours, you're not going to be thinking about food 24 seven. Like the time, the next time of eating is going to come. So make sure you are constantly eating. Don't like not quote unquote, like starve yourself, but like don't do eating windows. Like,

Your body doesn't know what time it is during the day. Your body doesn't know that it's 10 p.m. Your body doesn't know that it's 8 a.m. It has no idea. So just eat. Yeah, don't starve yourself because you think that's going to help you lose weight. Like the fasting, like all I see that as is –

By the time, let's say, like, 11 is when you can eat. By the time 11 comes around, you're just going to be so hungry. Mm-hmm. Like, and then all morning, like you said, you're going to be thinking about food when realistically, if you have regular times you eat and you plan ahead and you know what snacks to eat when and what meals to eat when, you just eat when you're hungry. Yeah. And people will be like, well...

intermittent fasting works for me yes it probably works for you because you're in a calorie deficit you skipped a meal yeah you skipped you skipped a meal you're in a calorie deficit that's why it's working for you but you also have to remember too when you are intermittent fasting and you are making creating eating windows for yourself it's kind of damaging your metabolism because you know you're you're waiting off you're waiting you're waiting waiting your body's starving and you're not eating whereas if you are constantly just eating every two to three hours you're

You are like restoring your metabolism. You are allowing yourself to be able to like down the road, have a higher maintenance calorie or, uh,

um just being able to eat more throughout the day with weight loss right so and the eating windows like you will naturally establish your own with no stress like i used to be very you can't eat past seven or eight that's the worst for you no late night snacking and if you go into weight loss being like one thing it is no late night snacking no snacks after dinner

Then you're going to be thinking about that after dinner snack forever. But what happened with me is once I was like, oh, I can't have a snack. Sometimes I do stop eating at seven or eight just because that's when I choose to have my snack and I'm not hungry anymore because I'm not starving to death and I can just go into my room and watch TV and I don't think about food ever again. But if I set that restriction, then I'm like, oh my God, like...

Like it's 7.30. Like this is my last 30 minutes to eat when realistically I have my snack at like 7.30 anyways and I don't think about food for the rest of the night. Yeah. Like some days my snack varies. It's like 7 p.m. or it's like 10 o'clock. Yeah, it doesn't matter. But for the most part you're like naturally established when you don't stress it. You eat when you're hungry. Don't skip meals. Skipping meals. Oh, don't freaking skip meals. I hate it. Nothing makes me more pissed. Yeah, me too. Last one is such a cheesy one.

Such a cheesy one, but it's the truth. And I've said it on here before. You got to add in healthy habits, like instead of thinking of taking away the bad habit. Got to live life in abundance. You got to add like, like add that walk into your day. Think about how awesome that'd be to walk in your day. Not, oh, if I have to go for an hour walk, that means I can't watch my show tonight.

And think about what you have to cut out. Like, oh, but then I have to cut out watching that. Or I have to cut out ordering this at my favorite restaurant. Like, why can't you just think about that yum? Like, oh, that's a really good, healthy recipe I found on Pinterest tonight that I can make for my family. Like something you're adding, not something that you're removing. Just always think like adding. Adding habits. Like adding more water, not taking away soda. Yeah. Yeah.

I want to add one more. Go for it. We can make this 11. 11, baby. And that is going to be surrounding yourself with people that are going to be supportive of your journey. Preach, I almost put that. Yeah, okay, good. That wasn't right. Because...

That like goes with like the positivity aspect of like what you were just saying. Yeah, add more people. Add the positive vibes. Yeah, like if you're not going to have those friends that are going to support the fact that maybe you don't want to go out to dinner because it's going to potentially, you know, not help you down the road or you don't want to go out or someone who's going to say like someone... Macro, macro.

someone is going to have those like negative thoughts, you know? So you will like, Oh, like, Oh, I don't look super great. Or, Oh, like you're already struggling as is because you're on a weight loss journey. And you have like your friend over here who maybe you like look up to in terms of like body aspect and like they're complaining about how they feel and stuff. It's not going to help. So just making sure you are surrounding yourself properly.

On every aspect with people that are going to be supportive of your weight loss journey. And... Okay, sorry, guys. My computer screen just turned white, but we're back in action. I don't know what the heck just happened. That was really weird. But also just, like, the sarcastic remarks, too. Like, something, like, with me being, like, vegan, when people are like, oh, what all you eat is lettuce, like, rabbit food. Like, shut up. Like, a choice someone makes for their life, like, shut up. It's not funny. Like, it's not funny. As long as they're happy, like...

Why do you have to make any type of comment about it? Yeah, and if it was a serious problem that you think someone actually... The habit's bad, you think it's maybe disordered and they need help, you need to go about that in a different way than sarcastic remarks or making comments. This can also apply for a lot of people at work. I've had a lot of clients...

Past experiences where I have to, like, give them advice where maybe they're packing up meal prep for lunch and, like, their office always does lunch takeout and their coworkers make a comment about it. Just tell them. Like, literally just be open about, like, hey, I'm sorry, but one, I enjoy the food that I'm bringing, but two, I'm on a weightless journey and...

These, you know, Subway sandwiches are not necessarily going to be the best choice for me when it comes to my goals. Yeah, especially if you have a healthy mindset where it's not like for the rest of your life you're never going to eat the Subway sandwich. But if it's your daily lunch every single day, like...

it's truth is like i mean obviously i feel like so much you have to cater to like making people not scared of food yeah truth is take out every single day for lunch is not good yeah like truth for weight loss it's not gonna work it's probably not gonna work okay if you can make it work you're really good at estimating your tracking you're probably a pro but for the it's not gonna work like i could not really see my fitness goals we don't eat out

We eat out once a week, maybe. Some weeks we don't even. We eat out like once a week because realistically it's not going to work with like really, really hitting goals. Same thing with like drinking. It says before people like to be like, oh, balance. Like you can still drink a lot. Okay, you can't drink like a lot.

If you're consuming so much liquid calories and alcohol and you're trying to like lose weight, it's not going to help. And if people being like, oh, just drink or like, why don't you want to like go out? Like that's just annoying. It's annoying. It is. It really is. So just make sure you're surrounding yourself with people that are going to be supportive of you or

people that are also on the same journey as you. I know there are a lot of people out there that I've talked to or I've just seen and like a little bit like, oh my God, like I have a walking buddy now, like during my lunch breaks and I go on a walk with them. Like I think that is so cool. So find someone that would be willing to do stuff like that with you and it will help you because it will help you stay like more on track. Yeah. Like the Facebook group. Yeah. The Facebook actually. Yeah. Good freaking point because we got a lot of you. That's, that's literally what I was just referring to, but I didn't even say cause I wasn't even thinking.

If you guys have not joined the Facebook group, please do so. I promise you, you are going to make...

Either internet best friends or literally in-person best friends. We have a Facebook page. It's called Fitness Uncensored. If you go into that and go to About, you can go to the groups and you can join the group based on your location. You're more than welcome to join as many groups as you want. Say you're in college in one area and then at home in another. Join whatever. And introduce yourself. Post a photo. Put your Instagram. I bet you'll find some friends. Yeah, you want to build that community. Starting your own Instagram, also a way to build community to...

I'm not saying to get hella followers off of it or be famous. I'm just saying have your own little accountability. It's like your own little progress journal. Start your Instagram. You can post about it. That's super fun. I've seen so many TikToks of people make TikToks as their whole weight loss journey. They have that all to look back at. That's just super cool. Agreed. Anything you need to do to surround yourself with a community in person or online to get you motivated because there's truly nothing worse than people...

not being helpful to your situation.

It's hard. It's hard to listen to remarks about what you're eating. Oh, yeah. With any goal of yours, like with anything. Yeah, with anything really, yeah. Or, yeah, like with weight gain, with like disorder eating, being like, oh, like I wish, like you look so healthy when like you're eating like nothing and it's like I'm not healthy. Like this isn't good actually, but you're like fueling me. And like if someone has a real issue with weight loss, trying to force them to like –

go out to eat with you and order in and do all this stuff, like, that's being not a good supporter. You should be helping them. And if you're listening to this and maybe you, like, maybe you're like, oh, maybe I've been doing that to someone. Like, maybe they've been trying to lose weight and I've, like, low-key been like, oh, live a little. You can hang out with them by, like, cooking dinner with them at home. Yeah. Like, find a recipe and be like, hey, we should make this. Like, you can do so many other things besides go get, like –

Like bad food. There's also go to like a healthy restaurant. So many things. True food. True food. Love true food. Well, guys, I hope we were able to help you. That was like 11 things. And like some of those may be self-explanatory. Some of them maybe not. Like maybe we made it click in your brain. Yeah, of course. But we'll be using those things throughout our cut. Yeah, we cannot wait to talk about more of like the cutting process as well. Like a full episode. Yeah.

cutting 101 so and yeah weight loss is simple weight gain is simple it's not easy but it's simple with obese to beast like yeah well we were talking about with obese to beast yeah that's a great episode to listen to after this yeah if you are like i kind of want to hear more about like this similar topic go listen to the one with obese to beast um weight loss is not easy but it's simple it's such a simple concept it's very very simple to understand and

The actions are where it's going to get hard. But it's very simple to understand. That's a great episode. Yeah. Good thing you brought that up. Go listen to that. A great one. Anyways. Bye, guys. Bye. See you on Friday. Bye. Bye. Bye.