all right it doesn't get any simpler than this guys by the end of this video you are going to
know the number one easiest and simplest way to lose weight but here's the deal I will share this
with you for free but in exchange if you really get value out of it you have to like this video
you have to subscribe and most importantly you have to go execute okay cool let's get into
it [Music] hey what's up my name is Schuyler Diehm I'm the founder of REACH fat loss and
fitness where our goal is to help you lose weight and keep it off and do it without any
sucky or strict dieting having to count calories or weigh your food and definitely without having
to eat five or six times a day what you're going to learn in this video as well as all the other
videos I put out have helped clients of mine lose weight and keep it off and feel amazing
and my goal with these videos is to help you do the same so if you get value out of this I
would love to have you as part of that community so tap that subscribe button and hit that Bell
so best strategy to lose weight easiest simplest let's talk about it before we actually dive into
the strategy I'm going to explain a little bit about the boxes we're checking here right because
I really want you to understand this on a deep level the two things that we're going for when
it comes to weight loss strategy are going to be Effectiveness and sustainability Effectiveness
has to work right has to be a strategy that works and works really well and sustainability has to
work you have to lose the weight but then you have to also be able to keep it off I don't
care if you lose 100 pounds if you gain it back within the next year or two we have to focus on
long-term sustainability okay so we'll start here with Effectiveness and there's a few criteria in
terms of how to make sure that a strategy is effective so number one and absolutely the
most important is your strategy has to put you in the calorie deficit you cannot lose weight if
you are consuming more calories than you burn and so when we think about how certain foods
have calories this is the amount of energy within that food and throughout the day as we are moving
exercising just as we're sitting around we are burning off some of that energy and so how to lose
weight is you burn more energy than you consume does not matter what the diet is if you are over
consuming calories and you're not able to burn off enough you're going to gain weight and the
strategy is not going to work number two in terms of Effectiveness you can't have this massive Gap
in calorie deficit now this is a little bit about sustainable ability but the truth here
is if you're going on some crash diet if you are starving yourself eating extremely small amounts
of food throughout the day your metabolism is going to slow down and you're going to burn
out this is what happens to the Biggest Loser contestants is they lose a ton of weight but
when it comes down to it they can't sustain the amount of exercise they're doing to burn that
many calories and their appetite is shooting way up and they can only out will power that
appetite for long enough So eventually they start consuming more calories than they burn and they
gain weight they've done studies on this they've done follow-up a majority of the people that go
through the Biggest Loser program end up gaining that weight back so we want a calorie deficit but
we don't want a massive calorie deficit over time so how do we create this in a sustainable
fashion now there's a few things that I believe are necessary when it comes to sustainability
number one you can't cut Foods out if there is a food that you are not allowed to eat there is
a high likelihood that that strategy is not going to last especially if it's a food that you love I
don't care how effective the keto diet is I don't care how effective the carnivore diet is veganism
vegetarianism there's a highlight likelihood that the average person who takes on these diets even
if they lose a ton of weight aren't going to be able to sustain that eating style and they're
most likely to gain that weight back number two ideally you can't take a lot of time something
that's sustainable isn't going to take so much energy and so much time throughout the week and
so for me that would be people who are cooking for every single meal that would be people who
are eating six seven times a day anything that takes more time than what you're doing right
now is most likely going to be difficult for the average person to adjust to so in my eyes it's
not sustainable number three probably can't cost a lot of money right it is a great thing for many
people who are able to afford meal prep companies to pay someone else or to pay a chef to cook for
them or even if you're on the carnivore diet and you're eating a steak for every meal that can
work but for the average person that's not very sustainable to be spending thousands of dollars
on food every single month number four probably can't be complex right it can't be something that
has a lot of involvement with attention to detail goes back to taking a lot of time but also just
takes a lot of that mental energy and upkeep for me this would be trying to count macros and hit
all your macro targets for fats carbs and proteins I'll allow calorie counting for this one because
even though calorie counting is complex it's a little bit more easy to track than make sure
you're hitting four targets every day calories fast proteins carbs but while a person who's
extremely disciplined and is able to eat the same thing every day can kind of make those tweaks and
figure it out for the average person who likes to switch up how they eat pretty often who is going
to events who isn't completely dialed in and able to cook and weigh and log every single piece of
food that they eat it's probably not going to work long term number five can't work against
your physiology I don't care how disciplined you are if you're doing a diet that works against
what your body wants it's not going to work you can out fight it for a little period of time but
you're not going to be able to sustain that long term and so to me number one low calorie diets
right your biology is literally hardwired to go seek out food and so putting yourself on this
extremely low calorie diet yes immediately you can last on that for maybe a couple days potentially
a couple weeks but eventually your hormones are going to absolutely tank your metabolism is going
to slow down and it's not going to be something that you're going to be able to sustain I would
kind of categorize veganism and vegetarianism in this category because your body needs a lot
of nutrients that plants can't give you now we do live in a society where supplements are
available so we can get the vitamin B's we can get the choline we can get all the essential
nutrients from outside supplementation but that does add a little bit more complexity to it so
I'm not completely ruling that out however again veganism vegetarianism does rule out a food group
completely so it's still not okay for me and the sixth category that we're going to look for here
is it can't work against your psychology right when we think about sustainability we have to
be able to mentally keep up with this and so if we were to take something like Extreme Workout
diets where you have to run an hour a day or you have to do 40 minute hit workouts or 60
Minute boot camp classes well again you can grit that out for a few weeks if you're a person who
hasn't been able to sustain something the mental thought of going and doing an hour workout where
your heart rate's up and it's super hard is going to be more likely to make you want to Skip and not
stay consistent along the same lines I'd also work with the thing that any diet that cuts out Foods
right because psychologically when we're told we can't have something it makes us want it even more
and then when we're faced with that Temptation for long enough there's a high chance that we're
not able to stay consistent so can't cut out Foods can't take a ton of time can't cost a lot
of money can't be complex can't work against your physiology and can't work against your psychology
so what is this strategy I've got four things for you today number one is eat real food 80 to 90 of
the time what this allows you to do is when you are in control when you have the ability to make
a choice you can decide on real food and then when you go to events or when you're caught in a pinch
you don't have to feel guilty about having foods that are a little more processed and something to
note here is that real food doesn't necessarily mean you can't have things like cookies or
cereal right if you look at cookies cookies existed a couple hundred years ago [Music]
but it was made with real ingredients flour sugar butter cream whatever else if you go to
the grocery store today and you look at most cookies they're going to have fake
ingredients that have been altered by man that are interrupting how our physiology works such
as maltodextrin dextrose high fructose corn syrup enriched wheat flour these ingredients are setting
us up for failure so again if you enjoy sweets if you enjoy snacking you have the ability to
do so but you're focusing on finding these foods that use real ingredients second thing I highly
encourage you to aim for about the same amount of grams of protein as the amount of pounds in
body weight that you want to weigh so if your goal is weighing 160 pounds aim for 160 grams
of protein per day now there's a few things here number one protein is the macronutrient
that keeps you satiated so the more protein you have the more full you're going to feel the less
you're going to deal with those hunger cravings if you're plagued by hunger cravings all day every
day of course it's going to be difficult to stay consistent but if you feel full you feel satiated
you feel satisfied side you have a much higher likelihood of continuing this long term and the
biggest thing here is you don't have to log every piece of food you don't have to weigh food this is
something you can estimate if you're consuming a little bit less or a little bit more it's not the
worst thing in the world but having some sort of idea of how much protein you're consuming is an
awesome way to continue to lose weight number three in terms of exercise weight training and
walking so not only do these two have an extremely effective way of changing your physiology speeding
up your metabolism making you feel more full more satiated more satisfied keeping you in a
better mood but both of these exercises also have very low barriers to entry think about the mental
resistance of if I told you to go out and run an hour right now versus go for an hour walk you
might have some resistance of making the time but in terms of the actual effort a walk isn't going
to feel super difficult but at the same time you're getting incredible metabolic benefits
from doing so it's also very straightforward anyone can walk you don't have to have a person
leading a class you don't have to learn a ton of technique you just go walk and then as far
as weight training including three to four days a week of about 45 minutes can help you start to
build more muscle which is going to speed up your metabolism more and you also have that
experience of being able to push and then rest for two to four minutes it's not this constant
beat down where it's just this insane difficulty you can just focus on showing up to the gym focus
on that next set even if you're tired you do a set you rest for two to four minutes you don't
have to worry about it come back do another set it's very different in terms of how you show up
then an hour intense workout where your heart rate skyrocketed your muscles are burning and fatiguing
the entire workout the resistance you're going to face is much lower and it's much easier to stay
consistent and then the fourth and in my opinion the most effective and most important is fasting
what fasting allows you to do is to allow your physiology to adapt to wanting to burn fat for
fuel and if you do it right A lot of people think if you do a 24 hour faster longer you're going to
be very hungry but it's surprising how good you feel on a fast not only do you get the benefit
of fasting from being able to restrict calories naturally just by restricting the amount of time
you eat but you also allow your body to adapt to burning fat for fuel and you give it a bunch
of other benefits from increased aging reduce inflammation more energy things that are going to
make you feel better so eat real food 80 to 90 of the time aim for about one gram of protein
per pound of body weight that you're aiming for walk and lift weights and fast so why
does this work so well why do I believe this is so effective well let's look at our criteria so
Effectiveness it's got to put you in a calorie deficit guess what you eat real foods you're
naturally going to be more full you're not going to have those artificial ingredients that spike
your appetite and that cause you to want to eat more calories and with the fasting you also are
able to compress the amount of time you're eating which is naturally going to put you into a calorie
deficit as well sustainability can't cut Foods out again if you're using real ingredients you
can create any food with real ingredients but you also have the flexibility of that five to
ten percent of the time being able to just enjoy yourself and not worry about the food there are
no foods that are off limits can take a ton of time guess what fastening you don't have
to think about food at all walking weight lifting 45 minutes or less a day and for aiming for that
protein number not having to weigh all your food this is a massive advantage of time you're not
having to sit down and eat five to six meals a day you're not having to log out and weigh all
your food it's very intuitive and straightforward number three can't cost a lot of money guess what
if you're fasting you're paying for Less food if you're eating real ingredients you're less
likely to be eating out which is going to be paying more I've had clients join my program
and literally share that they are saving 300 plus dollars a month even including the cost
of my program so they're literally saving so much money from the fasting and the not eating out that
they can pay for my program and they have over 300 left each month number four can't be complex again
fasting simple you don't have to do anything you don't have to go cook you don't have to eat a ton
you just don't eat and then when it comes to the ingredient quality you just have a certain amount
of ingredients you look for but when you learn that it gets very very simple and it doesn't take
a ton of time or Energy number five can't work against your physiology guess what fasting is
incredibly incredibly beneficial for how your body burns fat there's a guy named Angus Barbieri who
did a 382 day fast he lost 276 pounds and he kept it off for the rest of his life whereas with a lot
of these Biggest Loser contestants they lose a ton of weight but then because their metabolism is so
slow they gain it all back giving your body what it wants and needs which is real food and then
you're allowing periods of fasting where it can naturally burn body fat and then number six can't
work against your psychology guess what no foods are off limits with this when you're fasting you
actually feel better if you do it right and so you're giving your body what it wants and what
it needs and it's also not extremely difficult so you don't have this massive resistance or massive
barrier to entry to getting started so could you see how this can be so effective and could you see
how you could succeed with something like this if the answer is yes I've got a very simple task for
you below this video in the description is a link to how to find my calendar and book a call with
me go to that link book a free strategy session on that call we're going to create a custom strategy
for your lifestyle and if it's a good fit we can talk about how I can help you lose weight and keep
it off for good but whatever you do follow these rules us humans have this weird ego thing where
we know all this stuff we can comprehend it but then the next fad diet comes along that promises
that we're going to lose a ton of weight fast and we jump right into it don't do some other cleanse
don't do some other crazy restrictive diet take your time with this commit to this system and
you will see results over time and again if I can help you you know where to find me below
again this channel is here to get you in the best shape of your life so if you're not subscribed
make sure you do if this video helped you make sure you hit that like button you can check out
some of the other videos that I've released and of course as always make sure to eat Smart Move more
sleep deep and be grateful for this moment I'll see in the next video foreign [Music]