Hello Wits and Weights family . This is a quick bonus episode for the weekend . I recently started posting more content on my Instagram account at Wits and Weights . If you'd like to see that , give it a follow . I've been pretty inactive there , other than posting podcast updates , but I'm starting to post more of those little thoughts that I have throughout the week that I think are really important and at the crux of losing fat , building muscle , building a sustainable system for the results that you're looking for , and I wanted to share a couple of those real quick today to tie into some text posts that I put up there . That I think are two of the most important aspects . If you can remember these , if you can think about these principles , they're gonna go a long way to deciding if what you're doing makes
sense right now . The first one is if your diet works only when your life is perfect , it doesn't work , and this is the most important of all when it comes to sustainability , in that your plan , your system , should be designed for the worst case . You should think of all of the surprises and roadblocks and challenges that you know you're going to face . You may not know the specifics , but you know your friend's going to ask you out to eat on Friday night . You know you're going to have to go to that birthday party where there's cake , right . You know that you're going to travel and go on vacations and business travel and there are social events
, and the list goes on . And so , knowing all that , if you got out a piece of paper right now and said , over the next three months , what are the most likely things that are going to happen , that mess up my life a little bit and I say mess up in just the sense that life's never perfect and that was the whole point of this post and I hear sometimes from at least newer clients like oh , all this stuff happened this week , but I'm going to be back in my routine next week . Things are going to settle down I week , but I'm going to be back in my routine next week . Things are going to settle down , I will get back on track . Well , that's kind of the opposite approach that we want . We want to be able to be quote unquote , on track when life is at its messiest , so that when it's actually routine , it's it , consistency is automatic , right . So that was one of the posts .
Speaker 0The other posts is you might , you might , need to eat more food , not necessarily more calories , and this kind of hits on that whole phrase that people misuse , where they say you can eat more to lose weight or some people are under eating and need to eat more and increase their metabolism . And I think some people take that to heart in the wrong way , where they just think , okay , I'm just gonna eat more and that's gonna somehow speed everything up and I'm gonna lose weight . It doesn't work that way . What calorie ? You know ? Energy balance and calories in calories out still matter , but what most people aren't doing is they're not eating enough food volume , enough food to fill up their stomach , but keep the calories the same .
Speaker 0And this is nutrient density . This is calorie dense foods versus nutrient dense foods we're talking about , you know , high fiber foods , fruits and vegetables , whole grains , things that satisfy you , potatoes , you know , lean meats basically mostly whole foods are going to do it . Now there are some whole foods that are calorie dense , like nuts , right . So there are some differences . But take , take , for example , 400 calories of fries how quickly you can scarf that down and it's not super satisfying versus 400 calories of , let's say , you know , fish , vegetables and potatoes on a plate .
Speaker 0I mean my wife . My wife's a great cook and she she cooks pretty lean , not you know , kind of just by accident , and she'll serve me a dinner for the family and I'll . It'll be this delicious full plate of vegetables and mahi-mahi and potatoes , and I go ahead and log it and it's like 390 calories . I'm like , are you kidding me ? Like this huge plate of food . And it just reminds me every time I see that , how you can easily nudge your diet in the direction of volume and eating
more in your and putting it in your stomach , but without the calories .
Speaker 0So I think those are two important concepts , the first being your plan should be sustainable enough to work even when life is at its messiest , and the second being , if you can increase the volume of food in your diet , it's gonna make it a lot easier to lose fat , to manage your calories and to feel satisfied . So those are just the first two of many to come . I actually have a whole bunch of really pithy but very important principles queued up for my Instagram . Go give me a follow there so you can see those . It's at wits and weights and that's it for the weekend . Take those to heart , reach out , send me a DM and let me know which of these resonate and what you're going to do about it . How are you going to implement the information ? And I will see you tomorrow for our next full episode .