Speaker 1: 0:02

If you're a whiny snowflake that can't handle the truth, is offended by the word fuck and about 37 uses of it in different forms gets ass hurt. When you hear someone speak the absolute, real and raw truth, you should leave Like right now. This is Shut Up and Choose, the podcast where we cut through the shit and get real about weight loss, life and everything in between. We get into the nitty gritty of making small, smart choices that add up to big results. From what's on your plate to how you approach life's challenges. We'll explore how the simple act of choosing differently can transform your health, your mindset and your entire freaking life. So if you're ready to cut through the bullshit and start making some real changes, then buckle up and shut up, because we're about to choose our way to a healthier, happier life. This is Shut Up and Choose. Let's do this Now. Your host, jonathan Ressler.

Speaker 2: 1:13

Welcome back to Shut Up and Choose the podcast that cuts through the noise and the nonsense and all the bullshit that the diet industry and the Instagram gurus, internet gurus and everybody else is throwing at you, all the things that are honestly keeping you fat. And that's really what I want to talk about today is seven things, or seven myths, that are keeping you fat. But before I do, I just want to address two quick things. Number one as I said, I would read the 1,000th email today of people who have told me my book has changed their life. And don't you know, as soon as I announced it two weeks ago that I was going to read it, I didn't get a single email last week or this week. So I guess we're going to have to wait until next week. It just hasn't come. I guess it's been a slow week for people telling me I'm helping them, or a slow two weeks, I should say.

Speaker 2: 2:01

And the second update is I told the show and I was going to be respectful to them, but I wanted to debate the things that they're talking about, the social injustice that they're, that they believe they're experiencing by not having bigger airplane seats or barber chairs being too small or all kinds of shit. I reached out to five or six of them. All of them have said no, and I was a very clear with them that I six of them All of them have said no and I was very clear with them that I was not going to agree with them, just to agree. But if they made a point I would be open to changing my mind. They all said no, so I'm still working on that. Hopefully I'll get an update and I'll be able to schedule someone, because, hey, if they believe that so fervently, they should be willing to come on the show and talk about it, but to this point they're not.

Speaker 2: 2:47

So anyway, today what I want to talk about, like I said, are the seven diet myths that I believe are keeping you fat, because we all know that diet culture is an absolute mess. It's full of bullshit, half-truth and, honestly, just straight-up lies, All kinds of marketing gimmicks. It's all designed to make you feel like you're failing, so that you keep buying their new quote-unquote solutions, these detox teas and keto fads and magic supplements. It's all just one big industry profiting off your confusion. But guess what? Most of what you've been told about dieting and losing weight and, more importantly, losing fat is nonsense, and I'm here to bust what I believe are the biggest myths so you can finally focus on what actually works. So if you're tired of that diet roller coaster you've been on and we've all been on yo-yo diets and we've all well, if you're listening, I'm guessing you probably have been, so I want to set the record straight. So here are seven diet myths that I believe need to disappear and die or whatever, just vanish forever.

Speaker 2: 3:46

The first one for sure is carbs make you fat. I believe that might be the biggest lie in diet culture, honestly. I was on paleo, I was on keto, I was on Atkins. I've done all the low-carb diets and for years carbs have been unfairly blamed for weight gain. Low-carb diets promise quick results and they do give them. And when you cut carbs, the scale does drop, like I said, but that's mostly water weight, not fat. So the truth is carbs don't make you fat, overeating does so.

Speaker 2: 4:18

Now you know the theme of all seven of these myths and what I'm talking about. Carbs don't make you fat, overeating does so why do carbs get a bad rap? I guess, going to of all the seven of these myths and what I'm talking about, carbs don't make you fat. Overeating does. So why do carbs get a bad rap, I guess? Well, number one is water weight. Your body stores glycogen in your muscles and liver and for every gram of glycogen that your body stores, it stores three grams of water. So when you cut carbs, you lose water, not fat. That's why you lose weight so fast. So as soon as you eat the carbs again, your glycogen stores refill and the scale goes right back up. And that's not fat gain, by the way, it's just your body rehydrating.

Speaker 2: 4:56

Another piece of the puzzle is some people claim the carbs spike insulin. That makes you store fat. But protein also raises insulin and nobody claims chicken or blames chicken or meat or fish for weight gain. Insulin helps to store the energy, but you only gain fat. Wait for it, because you know what I'm going to say is if you eat more calories than you burn. So your body actually needs carbs to live.

Speaker 2: 5:23

Carbs give you energy. They're your body's preferred fuel source. Actually Cutting them and I know because I've done it leads to fatigue, a little brain fog and if you're a workout nut which, as you know, I'm not can give you pretty bad workouts. So if you're an active person, skipping carbs means that, basically, your body's running on empty, and that's because not all carbs are bad. The problem isn't carbs, it's the processed carbs. So the good carbs and again, I know, you know this, but the good carbs are whole grains, fruits, vegetables. But the bad carbs, those are the ones you need to cut out, and that's shit like white bread, soda, sugary snaps. Look, a banana is not going to make you fat, but eating a bag of chips will. So again, carbs don't make you fat. Eating too many calories does does.

Speaker 2: 6:16

So you can gain weight from carbs, protein or fat if you eat too much, but that also means you can also lose weight while eating carbs if you're in a calorie deficit. It's simple. So the whole thought process, or the whole science for lack of a better term or the whole pseudoscience behind keto and paleo and Atkins, is eat less carbs and you'll lose some water weight, but you won't keep it off. So if you want to eat carbs without gaining weight, it's pretty easy Prioritize whole, fiber-rich carbs, like things like brown rice, oats, fruit, veggies, all that stuff. Of course, no matter what you're eating, you have to watch your portion size. I'm not saying that you should eat 20 cups of brown rice or oats. No, you have to eat a normal portion, and then you can also pair carbs with your protein and fat. So chicken and chicken sandwich on low carb bread is great for you. Or eat quinoa, which I have recently learned to like. I told you that I eat overnight oats pretty much every morning for breakfast and I also eat a lot of Greek yogurt. Those are all good carbs and time your carbs for energy right. So don't eat your carbs late and I'm not saying you can't eat them late at night, but it's better if you eat them earlier or right after your workout. If you work out I don't, so that's not an issue for me but eat them earlier in the day.

Speaker 2: 7:38

So the bottom line on carbs is if carbs really made people fat, how do the Japanese and Italian cultures, who eat rice and pasta daily, stay fit? And the answer well, it's easy. It's portion control and whole foods. So here's the deal you don't need to fear carbs. You don't have to cut them to lose weight, just eat the right ones in the right amount. So the next time someone tells you carbs make you fat, just smile and enjoy your carbs. It's easy. Get rid of that myth. It's gone. So that's myth number one.

Speaker 2: 8:10

Myth number two is to eat small, frequent meals and that'll help you lose weight. And for years, diet cultures pushed the idea that eating six small meals a day boosts your metabolism and prevents fat storage. And I know I talked a little bit about this last week, but I want to go into it a little bit deeper. And that does sound scientific right Eat six small meals and it'll keep your metabolism going, it'll stoke your metabolism. But here's the truth Meal frequency has very little, if nothing, to do with weight loss. If eating six meals a day works for you, well that's great. By all means you should do it. But if you're forcing yourself to snack or eat consistently just because someone said it speeds up your metabolism, you're wasting your time.

Speaker 2: 8:58

And I think the reason that that myth even exists is that people believe that eating more often keeps your metabolism revved up, presenting fat storage. And that's based on something we talked about over the last couple of weeks, which is the thermic effect of food, which refers to the amount of energy your body uses to digest and absorb nutrients. Basically, how many calories you'll burn by eating that food or by digesting that food is what I should say. So thermic effect of food is based on total food intake, not meal frequency to food is based on total food intake, not meal frequency. So whether you're eating six meals, three big ones, one meal, your body burns the same number of calories digesting that food. And studies have shown there is no difference in metabolism or fat loss between people who eat multiple small meals and those who eat fewer large meals. So in other words, your metabolism doesn't suddenly slow down if you go a few hours without eating and the truth is that small and again I did that I ate a bunch of small meals during the day and it doesn't work for everyone.

Speaker 2: 9:57

If it works for you, that's great, but it didn't work for me. So for me, forcing myself to eat every two or three hours isn't necessary and, honestly, for me it was counterproductive because I was making myself eat. So if you're not hungry but eating anyway because you have to, you're probably adding some extra calories that you don't need. And those little small meals for me again turned into constantly snacking on stuff like protein bars and crackers and nuts, which really add up quickly in calories. And if you're never fully satisfied because you're eating these small meals, you might end up eating more than you would have if you just had three balanced meals.

Speaker 2: 10:38

And, most importantly, honestly, if you're working in any kind of job where you're in an office, or you're pretty much any kind of job it's just not practical. That means you have to prep meals, you have to eat clean up six meals a day. For a lot of people for me certainly that schedule was a nightmare. So it's a lot easier to eat three meals at whatever your normal time is. And socially, eating six meals, rather, can be awkward. Who wants to bring Tupperware to meetings or dinner with friends? It's ridiculous.

Speaker 2: 11:09

And the last one, which for me, was a big one I feel better when I'm eating fewer and larger meals. I don't need to eat constantly, although I did. I don't need to eat constantly. I can thrive on two or three meals a day. You could, even if you're an intermittent, faster. I don't know how many meals you're eating a day, but larger meals are more satisfying. They reduce your cravings and they make it a hell of a lot easier, in my opinion, to control calories.

Speaker 2: 11:37

So why this myth? Why does it matter? Well, it's not meal frequency, it's a total calorie intake Again a theme that I keep hammering home. Your metabolism is definitely not going to crash if you go a few hours without eating. So you have to eat in a way that fits your lifestyle and your hunger cues. If eating six meals helps you stay full and on track, definitely you should go for it. Do it. But if you prefer three bigger meals, that's fine too. I know we talked about this and I always say it has to fit into your life, but the best fat loss method is the one that you can stick to. So forget about the rules whatever rules those are and eat when it works for you and focus on consistency and sustainability, because that will help you keep the weight off long term. So fuck that six meals a day, eat whatever works for you.

Speaker 2: 12:32

The next one that I want to talk about is that fat is bad for you. For decades, fat has been wrongfully blamed for weight gain, for heart disease, I don't know a long list of health problems, but the result was and think about this for a second it was the rise of the low-fat diets in the 80s and 90s which led to an explosion of these super highly processed, sugar-filled low-fat foods. And cutting fat didn't make people healthier, it made things worse. We're at an all-time high in obesity. So it's time to set the record straight that fat is not bad for you. Overeating, eating more calories than you burn and eating processed junk that's bad for you. So the low-fat craze of the 80s was scientists believed that dietary fat, especially saturated fat, led to heart disease. That led to a massive government campaign to push these low-fat diets and, of course, the food industry jumped on that, creating fat-free everything from yogurt to cookies to salad. You go in the store today there's a million fat-free items. But what happened was when the companies took the fat from the food, they replaced it with sugar and processed shit, because that was the only way to keep it tasting good. So the result again was more obesity, diabetes and metabolic issues than ever before. Simply put, the low-fat movement was one of the biggest nutritional mistakes in history.

Speaker 2: 14:12

I know that people say well, fat, if you eat fat, you're going to get fat. Well, and logically, I believe it. So I guess it does make sense. Fat does have more calories per gram than carbs or protein, but that's not how the body works. Weight gain comes from, again, eating more calories than you burn, no matter where they come from. Last week I talked for a minute about the professor that lost weight eating only Twinkies. Bottom line is you can eat 1,500 calories of healthy fats and still lose weight as long as you're in a calorie deficit. You could also eat 5,000 calories of fat-free foods and you're going to gain weight.

Speaker 2: 14:52

Fat does not automatically get stored as body fat. It's just another nutrient and I'm not going to get into macros because that's a conversation for another day. But fat is one of the basic macros and the truth is fat isn't just okay. It's essential for your body to function properly. Fat supports your brain health. Your brain is 60% fat and hormone production depends on dietary fat. So low-fat diets have been linked to hormonal imbalances, crazy mood swings and probably even depression. But more importantly, fat helps you absorb key vitamins. Vitamin A, vitamin D, e and K are all fat soluble. That means your body needs fat to absorb those vitamins. Without enough fat, you miss out on all those crucial nutrients and vitamins. And all the stuff you need and a big one for me, because I do suffer from inflammation is healthy fats actually reduce inflammation in your body. So fats from things like olive oil and avocados, some nuts, fatty fish. Like I never liked salmon, but I love it now and it definitely reduced my inflammation. But fats from those items have been shown to reduce inflammation and lower the risk of chronic diseases.

Speaker 2: 16:08

Eat fats what fat should you eat? Well, hey, I'm glad you asked have been shown to reduce inflammation and lower the risk of chronic diseases. Eat fats what fat should you eat? Well, hey, I'm glad you asked. So I mean, because not all fats are the same. These are the healthy fats that you should eat. So monounsaturated fats, like olive oil, avocado, nuts. Polyunsaturated fats like salmon, flax seed, which I occasionally put in a protein shake, walnuts, which I fucking despise, but anyway. But the unhealthy fats, the fats that you want to avoid, these are the fats that you actually should not be eating and avoiding.

Speaker 2: 16:34

And, of course, you know that's trans fats and that's in every piece of fried food you eat. It's in margarine. I remember everybody. Oh, don't eat butter, eat margarine, and margarine is fucking loaded with garbage. Don't eat butter, eat margarine, and margarine is fucking loaded with garbage. I mean, it was like I said before, it was the biggest nutritional failure of our century. You want to avoid the highly processed vegetables like soybean oil, corn oil, canola oil.

Speaker 2: 17:01

Saturated fat isn't the villain that we actually thought and that we were led to believe it was. It's fine in moderation, but trans fats are terrible and you should avoid them completely. Now, I'm not saying I do, I'm not saying I'm perfect, because I definitely don't, but you should avoid trans fats whenever you can. So this myth just needs to go away that fat makes you fat. Because fat doesn't make you fat. Guess what does Overeating, eating more calories than you burn.

Speaker 2: 17:34

And the truth is those low-fat foods are often worse for you than the full-fat version, because your body needs fat for hormones, for brain function and vitamin absorption. So, instead of fearing fat, focus on eating the right ones, the right kinds. So choose those things, those whole, unprocessed fats, and avoid the junk food. I promise you, if you cut out junk food and eat some of the good fats, you'll lose the weight. So go ahead and eat that avocado. Drizzle some olive oil on your salad, do all those things and I promise you your body will thank you. It's worked for me. My inflammation is at an all-time low. Well, yeah, it's pretty goddamn low. The next one I want to talk about just kills me. That's the detox diets and the cleanses that are going to reset your body. Stop wasting your fucking money.

Speaker 2: 18:29

The diet industry, the wellness industry, the muscle gain industry loves to push these detox teas and juice cleanses and all these magic potions that claim to flush toxins. They're going to reset your body. That all sounds great, right, but here's the truth. Your body already detoxes itself. No expensive cleanses are required. Your body does it. Your liver and kidneys work 24-7 to remove waste and toxins. That's literally their job. No amount of celery juice or overpriced tea or some other lotion or potion is going to help them do that better. Your liver and kidneys know how to do it.

Speaker 2: 19:09

So why do people still fall for this shit, for these detox scams? Well, I think there's a couple of reasons. The first one is the marketing hype and the quick fix mentality that the diet industry pushes. I mean those detox products. They promise fast results and I can tell you I've been on juice detoxes and juice cleanse and I've taken the pills. Everybody wants fast results and I can tell you I've been on juice detoxes and juice cleanse and I've taken the pills. Everybody wants fast results. So they promise the fast results, that you're going to have glowing skin. Of course, you're going to lose weight and it's going to give you that fresh start and in a world where we want everything instant, we want it now.

Speaker 2: 19:43

The idea of cleansing sounds appealing. So you drink a green juice for three days, you drop a few pounds and you feel lighter. The scale goes down, making you think, hey, shit, that detox worked. But in reality you just lost water, weight, not fat. The detox industry thrives on misinformation and, in my opinion, the diet industry as a whole thrives on that misinformation and preys on people who are feeling shitty, you're sluggish, you're bloated, whatever it is. But bloating doesn't mean you need to cleanse. It just means you need to drink water, eat fiber and cut out all that processed shit. And speaking of shit, a lot of these detox teas contain laxatives like senna, which makes you poop more. So losing water and waste quickly makes you think that, hey, you're cleansing toxins, but in reality you're just dehydrating yourself. Any weight loss that you get from that is just temporary and it comes right back after you start eating real food.

Speaker 2: 20:41

And I've heard the frequent laxative uses can mess up your digestive system and cause all kinds of nutrient shit. But juice cleanses aren't any better. They strip out the fiber and the protein. Again, I told you I've done juice cleanses. I even did juicing, just juicing. For 90 days I didn't eat, I didn't chew. Anyway, I lost a shitload of weight. But the juice cleanses, they're not much better. They leave you weak. They leave you hungry Although after a few days I wasn't hungry but they definitely put you on a blood sugar roller coaster and that's not detoxing, that's starving.

Speaker 2: 21:14

So what really detoxes your body? That's the net net of what I'm saying. Your liver filters toxins from food, any alcohol you may drink and all the medications. Your kidneys well, we know what they do. They remove waste through your pee. Your skin actually releases toxins through sweat and your digestive system gets rid of waste through bowel movements or taking a shit.

Speaker 2: 21:41

You don't need to cleanse, you just need to support your body naturally. So if you want to really detox, if you want to do an actual detox, drink water, because it flushes out weights naturally. Eat fiber-rich foods it helps digestion and gets rid of toxins. Eat whole, unprocessed foods and that supports your liver and your kidney health. And limit alcohol and ultra-processed foods because they're going to reduce toxin buildup. I know alcohol is a big issue and I have the occasional drink. So, again, you don't need to be perfect, but if you're aware of it. Maybe you'll do this. So I think, why this myth is keeping you fat? Because detox diets are scam. Your body detoxes itself. Juice cleanses and teas don't remove toxins, they just make you go to the bathroom from both sides. So the real way to cleanse is by eating whole foods, drinking water and letting your body do its job. So save your money. Don't fall for the next fucking scam that comes down the road. Just eat real food, skip the detox and let your liver handle the rest, all right.

Speaker 2: 22:52

Number five, which is a big one for me, is you can't out-exercise a bad diet. I've heard so many people talk about it. It's just ridiculous. Move more and go to the gym and then you can do whatever you want. But the truth is a lot of people believe that as long as they hit the gym, they can eat whatever they want. I worked out today, so I earned this. Burger and fries Sound familiar. The few times that I went to the gym, I was like I burned calories, I'm going to go eat something. But here's the real truth you can't out-exercise a bad diet. I'm not saying exercise isn't crucial for your health, because it is, and my exercise choice is not the gym. It's walking, but you know it's crucial. But weight loss and body composition are mostly determined by what you eat. So if you think you can eat junk and just burn it off in the gym, you're setting yourself up for failure.

Speaker 2: 23:42

So in this myth, everybody overestimates how many calories they burn, especially during exercise. You might feel like you just burned 1,000 calories on an intense workout. I wouldn't know what that's like, but you may think that. But the reality is a lot different. Just for your own knowledge, here's what an average 30-minute workout actually burns.

Speaker 2: 24:03

So if you're running, you're not sprinting, but you're running at a moderate pace that burns 300 or 400 calories in 30 minutes. If you're riding your bike 250 to 350 calories in 30 minutes. If you're strength training, you're really hitting the gym hard 150 to 300 calories. And if you're doing yoga which I've always heard is great for you I'm going to try that in 2025. But if you're doing yoga, you're burning 100 to 200 calories in 30 minutes. And if you compare that to how quickly the calories add up when you're eating, you'll be shocked. If you eat just a regular fast food hamburger, that's 600 calories. If you eat a large fries, it's 500. If you drink a soda, that's 200. That meal was 1300 calories. You'd have to run for almost four hours just to burn off one fast food meal, and that's just to break even. That's not to lose weight, that's just to break even on the thing.

Speaker 2: 24:55

The reality is, if you're eating more calories than you burn, you're going to put on weight. I burn 400 calories running so I can have this 600 calorie smoothie. Well, the reality of that is you're still in a calorie surplus, meaning that you're going to gain weight. And that's why so many people who work out on a regular basis don't lose weight. They're unknowingly eating more than they burn. I can't tell you how many people say I go to the gym every day. I don't know why I can't lose weight. They're unknowingly eating more than they burn. I can't tell you how many people say I go to the gym every day. I don't know why I can't lose weight. Well, it's because you're fucking eating too much.

Speaker 2: 25:25

But exercise, again, I want to be sure, because I always talk about how I never went to the gym. But exercise definitely helps with fitness, it helps with strength, it helps with mental health and weight loss is about calories in versus calories out. The bottom line weight loss is 80% diet and 20% exercise. You can lose weight without working out if you're in a calorie deficit. You can't lose weight if you eat too many calories, no matter how much you exercise. So think about it it's easier not to eat 500 extra calories than it is to burn them off.

Speaker 2: 26:02

So again here, the right approach is prioritize those whole nutrient-dense foods. Watch your portion sizes. Exercise for health and strength, not just for calorie burning. And if you do work out, be mindful of what you're eating after your workout. Fuel yourself, but don't overdo it. So again, this myth needs to disappear. Because you can't out-exercise a bad diet. Weight loss is mostly about nutrition. Exercise is the bonus and you have to focus on your food quality and movement and for me, like I said, the movement is just walking if you want lasting results. So exercise is great. I'm not saying exercise isn't great, but if you want to lose weight and keep it off, it all starts in the kitchen. So again, this all comes down to calories in versus calories out. Here's another great one If you eat certain foods, they burn fat, that there are fat-burning foods.

Speaker 2: 27:01

Wouldn't it be amazing if we could just eat a grapefruit or drink a cup of some kind of green tea and watch the fat melt away. Unfortunately, those fat-burning foods are a fucking total myth. For years, fad diets and clickbait have claimed that certain foods like chili peppers, green tea, lemon water have special properties that help you lose weight effortlessly. But here's the truth. There is no food period, no food that magically burns fat. If fat-burning foods were real, we'd all be eating chili-covered grapefruits and walking six pack. I have an ab one and I eat pretty healthy. So let's break down why this myth refuses to die and what actually works for fat loss.

Speaker 2: 27:49

So people believe in metabolism boosting foods like spicy peppers, coffee, green tea, and they do slightly increase your metabolism, but the effect is tiny, it's minuscule. Spicy foods have psacin, which can increase calorie burn by about 20 to 30 calories per meal. Caffeine and coffee or green tea can give you a temporary metabolism boost, but it's not going to lead to any kind of significant weight loss. And while certain foods can, I guess, support a healthy metabolism, they're not going to do the work for you. The work is on you, and a popular claim is some foods like celery or grapefruit require more calories to digest than they contain, leading to fat loss. That is complete and utter bullshit. Yes, high fiber foods like celery are low in calories and they keep you full, but no food creates a negative calorie balance. Guess what does? The only thing that does is a calorie deficit.

Speaker 2: 28:56

Again, how do you lose weight? By eating fewer calories than you burn? Things you can do. Eat protein, because protein helps build muscle and it definitely keeps you full longer. It has a higher thermic effect, which your body burns more calories just digesting it. And eat lean protein. This is pretty straightforward stuff.

Speaker 2: 29:13

The key here is portion control, whole foods and long-term consistency. The summary here is no food magically burns fat. It doesn't exist. There is no food out there that magically burns fat. Some foods might slightly boost your metabolism, but not enough to make any kind of difference. So sustainable fat loss comes from a balanced diet and wait for it, calorie control, eating in a calorie deficit. So, instead of chasing the magic fat burning food or drink or whatever, focus on real, sustainable habits. Eat well, I guess. Move more, because I certainly needed to move more and stay consistent. That's the real fat burning secret eating in a calorie deficit.

Speaker 2: 29:57

And here's the last one I'm going to talk about today. And that's all these crazy coaches and people that tell you you can want to lose belly fat, do this? Want to lose fat in your arms? Oh, come on. If you want to lose belly fat, do more crunches, right? You want thinner thighs? Do some leg lifts. Give me a break.

Speaker 2: 30:14

One of the biggest fitness myths out there and this is not a fitness podcast, but I'm guessing if people want to reduce their thighs or their belly, they want to lose weight and, by the way, that's the only way you can do it. But one of the biggest fitness myths out there is spot reduction the idea that you can target fat loss in a specific area of your body by exercising those muscles. That's crazy. You can't control. Your body burns fat. You can't control your body burns fat.

Speaker 2: 30:39

If endless sit-ups made abs appear, I would have the best six-pack you've ever seen. Now, don't get me wrong. I don't do any sit-ups, so maybe I wouldn't have them, but if I knew that would actually work, man, I'd be doing sit-ups all day and all night, so I would have this killer six-pack. But fat loss doesn't work that way. Fat loss happens all over, not in one place. When you're in a calorie deficit, your body pulls energy from stored fat, but it doesn't pick and choose where to burn fat first. Your genetics actually play the biggest role in where you lose fat. I mean, some people lose it in their face. I lose a lot of fat in my face quickly, but some people lose it in their face face and others notice in their legs and their stomach. I never had big legs. I never had fat legs, so I don't lose any weight from my legs. But everybody is different.

Speaker 2: 31:27

So doing that ab workout is not going to burn belly fat. Your body burns fat from wherever it's programmed to burn fat from, and a lot of people think that if you work out a specific area, it's going to melt the fat off and it's going to turn into muscle. But the problem is fat and muscle are two completely different tissues. So muscle grows through strength training but it doesn't burn the fat on top of it. You can have strong abs. I like to think that I have strong abs hidden under belly fat if you're not lean enough to see them and clearly I'm not lean enough to see them because I know I have killer six-pack abs and there's a ton of studies that prove that spot reduction doesn't work. But they did a study on ab workouts and found that after six weeks of core training, everybody in there did have stronger muscles, but there was absolutely no change in their belly fat. Another kind of cool study that I think that I read is people did arm exercise on only one arm and it showed the people who trained one arm for 12 weeks lost just as much fat in their other, non-exercise arm.

Speaker 2: 32:30

So the takeaway from those two and many others is your body decides where fat comes up, not your workouts. So if you want to know and I know you're going to ask me this question if spot reduction is bullshit how to reduce fat the right way and you know what it comes down to a calorie deficit, right, prioritizing protein, eating whole foods, cutting back on processed junk and excess sugar. And the big one, which none of us like, is you have to be patient. You can't choose where you're going to lose fat first, but you can stay consistent Over time as you lose body fat overall. Years that you actually want to slim down will eventually shrink. So again, the net net. The bottom line here is you can't spot reduced fat with exercise.

Speaker 2: 33:15

Fat loss happens all over your body, based on genetics and overall calorie balance. So a mix of strength training and proper nutrition is the real key to fat loss. So skip the endless crunches. Don't fucking waste your time doing that shit. Focus on building strength for sure, improving your diet and staying consistent, and that's when the results will come. So look, those are the seven.

Speaker 2: 33:42

The diet industry is full of myths and gimmicks and quick fixes designed to keep you confused. Carbs make you fat. Eating late at night makes you fat, and we talked about that last week. Fat-burning foods exist. None of that shit is true. The only way to lose weight and keep it off is a calorie deficit. That means burning more calories than you consume. No magic pill, no secret diet, just simple science. So you can still eat carbs and still lose weight if you stay in a calorie deficit. You won't store fat because you ate after 8 pm, because your total calories matter more. Stay in a calorie deficit. No single food burns fat. Fat loss happens when your body needs energy and taps into fat stores. So stay in a calorie deficit.

Speaker 2: 34:30

All these fad diets and crazy shit that people are saying out there fail because they focus on rules and restrictions, not sustainability, the key to long-term success, you may ask. Find a way of eating that fits your lifestyle, that keeps you in a calorie deficit and is actually enjoyable. I always say you have to enjoy the journey. If it's fucking torture, you won't do it. You might do it for a week, two weeks or six weeks or three months, but you won't stick to it long-term. So find something that actually is enjoyable for you. Forget about the myths and stop over-complicating weight loss. It's simple Eat mindfully, move more and be consistent. Stay in a calorie deficit. That's the real secret to long-term sustainable success and that's what I got to say on those seven diet myths.

Speaker 2: 35:25

Again, if you want to read my book, learn all about my 140 plus pound weight loss journey and how I did it, without any exercise or anything else you can get my book on Amazon. It's called Shut Up and Choose, same as this podcast. We're an Amazon bestseller. I usually get a lot of emails. The last two weeks I haven't gotten too many so I can't read the thousandth email, but I get a lot of emails on it. I can also tell you that my new course, which is the Effortless Weight Loss Academy it's about 20 some odd videos. It's a video course. You can get that. Now it's finally out of beta and released. You can get that at learnshutupandchoose, that's learnshutupandchoosecom, and that's pretty much it. That's the end of my self-promotion thing. So now I guess the only thing that you hopefully you're armed with some knowledge and you know why those myths are fucking ridiculous. So the next time someone tries to push those myths or something similar that on you, you know what to do. Just shut up and choose, thank you.