Episode 8: The Weight Loss Truth No One Wants to Hear: You NEED to Track Calories!

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Hey Steph!

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Hello, how's it going?

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Good, how are you?

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Good, we're back.

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Back on video.

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Back on video, we had really good reception to video.

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It seems you guys like to see our faces, so thanks for making us put on makeup.

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I know, I said to him this morning, I'm like, I just want to be in my pajamas, in a big

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comfy sweater with my hair all a mess and just lay on the couch.

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I was like, I gotta go.

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My hair is a mess, so enjoy ladies and gentlemen.

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But yes, I just want to be doing what the dog is doing behind me, which is just snoozing.

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I don't know if we can see him.

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There he is.

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Yeah, we would just like to be snoozing on this fine Saturday, but I'm excited to talk

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to everybody about our shot topic today.

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Oh my gosh, that's going to be good, but before we dive into that, how was your week?

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Full of snow.

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I feel like this is all I say every time we talk.

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Full of snow.

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We had a long weekend in Canada, but we had the holiday on Monday and then no school for

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snow on Tuesday.

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No school for snow on Wednesday.

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Oh Steph.

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And then thank goodness we had school on Thursday and Friday.

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We had massive snow storms here this week.

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They were brutal.

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Listen.

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It's like, just.

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What was it?

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50 centimeters of snow?

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50 to 60?

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I don't know what that is in inches.

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Sorry Americans, but a buttload.

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But I have to say, I talked to my parents and I was very happy that you guys got hit

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with it too for once.

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Yeah, for once we did.

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Just sitting here in piles of snow.

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It was not just you.

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We got annihilated.

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I don't have kids, but I have this thing.

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And he loves snow.

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And so he was like, I want to go out.

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I want to go out.

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Go out again.

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And I was like, listen, Bo takes me 32 minutes to get ready now with the pants and the boots

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and the everything.

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I was like, I don't want to be out in this snow.

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And boy, walking through snow.

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It's quite a workout.

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Yeah, but I have to walk to our back shop to do.

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We have shop cats.

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And so I have to go back and look out for them.

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Yeah, they are really cute.

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I said to Devon, like to go out to the shop now, because I have to put on like full snow

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pants, jacket boots, because we have such big drifts in our yard that there's points

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when the snow is past my waist.

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And so we have mountains in our backyard.

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And I said, I should not have to put on snow pants.

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No, we'll change the cat litter.

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No.

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Also, like some of it's packed down because for those who don't know, we've been having

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snow for months.

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And then it's not.

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And you hit the night.

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But it's always like one leg is here and the other goes down.

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And your knee snaps and gives out as you go into the snow.

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So this morning, literally, I was taking the dog for a walk and I was like, I'm going to

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break a hip.

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Like, I'm at that age where like this is now dangerous.

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One leg went down and the other stayed up and the dog took off.

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And I was like, this is where Hannah dies.

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Right here in this snow drift.

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I took the shovel and I was using it as like a walking stick.

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And Devon looked at me and said, are you shoveling?

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And I said, no.

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He's like, well, then why do you have the shovel?

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And I said, because I need to realize something.

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Yeah.

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So that I can like check in front of me because same thing, I would step in just.

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Oh, away she goes.

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So that's how, and I don't know how I know this, that's how a lot of people die when

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they are like on Everest.

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They fall into a crevasse and like you're gone.

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Like I mean, obviously I'm not going to fall into kitchen or crevasse in my backyard.

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But like even when they're out skiing, that's how a lot of people die skiing is they go

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down like a black diamond or an off route trail straight down into a hole and nobody

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ever sees them again.

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So like that's a new fear that's now been unlocked in my mind.

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So I guess I'm going to cross Everest off my list of things to do.

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That's a no for me.

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No, anyway, we're surviving the snow.

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We're doing well.

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We are, we are excited to be here today for episode seven of the Bariatric Banchor podcast.

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Yeah.

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Wow.

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I know.

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Isn't that crazy?

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This is very exciting.

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We want to give a really big shout out.

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We've crossed 300 streams just on Spotify before we started recording this morning.

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So big shout out to everybody there.

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I Heart Radio, you're crushing it for us too.

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But it's pretty incredible because we're, we're almost at like 500 total streams.

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If we add in every platform and we're on YouTube now, which is exciting.

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So just thank you to everybody listening and our American friends who are joining in as

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well.

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So you know, love from Canada.

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We don't, we don't dislike all of you.

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We don't discriminate.

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No, everyone can listen.

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So this week we are diving into, I mean, we say this every week, but a hot topic.

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This week on episode six of the Bariatric Banchor, seven, seven of the Bariatric Banchor

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podcast, we are going to talk about tracking calories.

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It's a big one specifically like tracking your progress, tracking your calories and

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handling stalls when it comes to, you know, surgery, whether you are free or post three

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months or two years out, we're going to cover this hot topic because boy, this is probably

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the most widely debated.

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Oh my God.

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And toxic at times topic on Reddit when it comes to bariatric surgery is the notion of

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calories.

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The fighting is I don't want to track calories.

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I shouldn't have to track calories.

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You absolutely need to track calories.

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And the other large argument is calories in calories out isn't, you know, true.

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It's not a thing.

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There's so much more that goes into it.

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So you know, we decided, cause we get asked this a lot by people that we know who are

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going into surgery or who are contemplating surgery.

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They ask us all the time.

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Oh my God, do you have to track your food and your calories?

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So we're going to give you our hot take on it and spoiler alert, we really disagree with

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what a lot of people say about this.

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So welcome to episode seven and we're going to dive right in to tracking your progress,

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tracking your calories and handling stalls.

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Yes.

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And well, I mean, we'll just jump in and say we track and we are believers of tracking.

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And I've said this many times and I will say it again.

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I don't like tracking.

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Not a fan of doing it.

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It sucks.

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It's annoying.

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And many times for me personally, I track my next day the night before and plan it out.

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And there's many times when I have gone to bed and then all of a sudden been like, oh

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shit, I didn't track my day.

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And then I've gotten up, sat there and put in all my food for the next day.

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Or you'd have to sit there and I'm scared.

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You're skating late, but like, it's not, it's not fun.

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It's not the height of my day.

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However, if I want to hit my goals and I want to be successful and I want to ensure that

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I am eating what I need to be eating, I have no choice.

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It for me, it is a must.

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And if you think you can be successful, especially when you're starting out on a journey without

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tracking, I have, I have been there.

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I have tried to say that before.

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Boy, are you wrong.

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Sorry, but you are.

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Yeah.

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It, I don't love tracking.

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Do I hate it?

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I mean, okay, maybe hate was a really strong word to use.

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It's not that I have any issues with it per se.

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It's that I'm just, I was lazy and would forget to do it.

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And it felt like a chore, but I would work with my therapist on this where she's like,

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so how's tracking going?

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And I was like, I'm being honest with you, I'm not doing it.

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And she's like, why?

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And I was like, at the end of my day, I'm exhausted.

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I, you know, I don't want to have to think about it.

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Also, and I'll get into this in a minute.

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My fitness pals just, it's more work than it's worth.

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But, but do I believe that this is one of the most important tools to my success?

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Absolutely.

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I cannot deny that.

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I am not, I'm two years post-op as of March 13th.

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I am not good enough to do this in my head mentally yet.

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You really think you are, especially towards the end of the first year.

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And usually you kind of screw yourself over by thinking, I can do this in my head.

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And every time I've then gone back in and started tracking again or putting it in, I

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go, oh, and it's not like, oh Jesus, I'm eating 3000 calories.

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Usually, usually my calories are okay.

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It's the other areas where I'm like, oh, so that protein, the protein's at 60 or oh,

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my sodium is super low, which has become a big issue for me recently because, you know,

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as you lose a ton of weight, sodium and running and you know, my doctors have said, girl,

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you need to get your sodium up.

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Like you are, you are losing more than you're putting in and it's going to be dangerous.

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I digress.

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When I've put stuff in, I've realized, oh, I'm still not smart enough.

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I'm still not educated enough to do this on my own mentally.

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I'm underestimating a lot of things.

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I'm underestimating the bite I've had of this or I'm underestimating how much that is.

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And so it is controversial that people say, I don't want to count calories.

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It gives me, you know, mental health issues or I'm going to get an eating disorder.

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For me, I am not fearful that I'm going to develop an eating disorder where I don't eat

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enough.

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I'm not worried that I'll develop anorexia or bulimia or that I'll starve my, you know,

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starve myself and like really calorie restrict.

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For me, the eating disorder that is, you know, going to be the one that I need to watch for

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is binge eating because that's what led me to be obese in the first place.

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And a lot of obese individuals suffer more from the binge eating, eating disorders.

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But when you start looking at calorie counting, all you see is people saying it will give

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you an eating disorder.

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It's going to cause an eating disorder.

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You know, you're going to stop.

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It might.

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I can't deny that it might.

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And that's horrible.

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But for the vast majority of us that need to have this surgery, it's because of our eating

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habits and it's because they go in the other direction.

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We eat too much.

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We under calculate.

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You need to count your calories.

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I'm sorry.

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You need to.

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Or we don't admit.

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We don't admit it.

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We don't want to admit it.

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And tracking it as a wake up call because like I don't want to be faced with it.

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Yeah.

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I was so guilty of a little bit of the off the kids plate.

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Like they didn't finish and I would clear the dishes and do dishes.

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Oh, they just have a bite left.

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Oh, they have a bite left.

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Or while you're cooking and making dinner, you're having a bite here.

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You're having a bite here.

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Little snack.

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This.

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It all adds up and you don't realize how much those little bites throughout the day become

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a full additional meal by the time you.

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Yeah.

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Or like we've talked about those foods like chips and crackers.

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And things like the serving size is nobody is eating a serving size.

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Nobody.

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Even bariatric patients.

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Yeah.

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And that's fine.

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But again, you don't have any concept of how those numbers are adding up at the end of

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the day.

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Correct.

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And you need that wake up call to then sit there and say, holy shit, I just ate 3000

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calories, maybe a quarter that was protein.

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I had no fiber.

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And I wonder why number one, I feel like crap.

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I'm bloated and I'm not gaining weight or I'm not losing weight.

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And I'm stalled.

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Yep.

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Right.

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And there are people, like I'll be very honest with you guys, bariatric surgery does not

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automatically restrict calories for you.

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Yes.

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In your first year, it kind of does.

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But there are plenty of people who are three to four months post-op eating 900 calories.

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Okay.

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There are also tons of people that are two, three, four, five years post-op eating 3000

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calories because they are also like marathoners or working out like crazy.

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They have not gained weight.

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They're in a really good balance, but that's because they track and they know that they're

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in an okay balance.

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But my point is to highlight bariatric surgery in no way restricts your calories for life

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and in no way restrict your calories.

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So there's this notion that the only thing I need to track is my protein and I'll be

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good.

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Sure.

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There were definitely days where I hit 90 to 100 grams of protein and 14 to 1500 calories.

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Because it's very, very, very easy to eat your protein and then completely go through

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calories.

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My gosh.

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And I do not believe in the notion that calories in, calories out doesn't count.

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I fundamentally, through everything that I've studied before surgery, after surgery with

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my dieticians, with my surgeon, calories in, calories out at the end of the day is literally

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the formula for weight loss.

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Do not, you can come at us cause this is like, but it's not, oh yeah, calories in calories

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count doesn't count.

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There's so much more that goes into weight loss.

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Like they have proven if you eat in a calorie deficit and don't work out, you'll lose weight.

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If you overeat and work out, you won't lose weight.

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It is diet that makes the biggest impact here.

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And you can't let your obese self make that decision for you that you're not going to

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count calories because I didn't want to count calories before.

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I was convinced I wouldn't have to, and I was just going to live a really healthy life

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and never have to worry about it.

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And now I do pay attention to it because of those slider foods.

283
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A great example is this.

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I wanted to have some crackers and cheese.

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I was like, yeah, you know, I'm going to have a little bit of this and a little bit of that

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and it's going to be great.

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I'm going to make an adult charcuterie plate.

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So I made a cracker and cheese plate and my mom was like, oh, like that's all you're having?

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And I was like, so that's four crackers and those four crackers are 110 calories.

290
00:14:31,440 --> 00:14:37,000
That's my 30 ounces of cheese and that 30 ounces of cheese is 90 calories.

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I was like, mom, I'm already at 210 calories just for like this little serving of cheese

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and crackers.

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I was like, I'm also going to add half an apple because I need the fiber and I need

294
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some other stuff in there.

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I said, this is how it catches up because I buy low fat, high protein cheese.

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I buy like as low calorie cracker as I can get.

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She likes rice crackers and she thought they were healthier than regular crackers because

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they're rice crackers.

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I was like, if you eat the serving size of those rice crackers, it's 180 calories.

300
00:15:09,960 --> 00:15:15,240
And then you're also pairing it with hummus and whatever's going on or dipped with the

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crackers and then the cheese and then the meat.

302
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And we're not shaming.

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We're not saying, oh God, how dare you eat that?

304
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What we're saying is you don't fundamentally know what's going in.

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You think you do and you think you can mentally add all this up, but unless you're actually

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tracking what's going in, you are overeating.

307
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Guaranteeing it will be shocked at the end of the day.

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Obesity doesn't just happen to you.

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Obesity is an epidemic.

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Obesity absolutely is an addiction, but it's not just magically happening to you.

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You're overeating.

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Your portions are too big.

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You're not eating what you think you're eating.

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You're fooling and lying to yourself.

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00:15:52,920 --> 00:15:59,500
I've had a lot of obese people who are in my life say dead ass to my face.

316
00:15:59,500 --> 00:16:01,160
It has nothing to do with my calories.

317
00:16:01,160 --> 00:16:03,080
I am not overeating.

318
00:16:03,080 --> 00:16:05,480
There's so many other reasons I'm obese.

319
00:16:05,480 --> 00:16:06,520
It's my diabetes.

320
00:16:06,520 --> 00:16:07,520
It's my genetics.

321
00:16:07,520 --> 00:16:08,520
It's my PCOS.

322
00:16:08,520 --> 00:16:09,520
It's my this.

323
00:16:09,520 --> 00:16:10,520
It's my this.

324
00:16:10,520 --> 00:16:11,520
It's my this.

325
00:16:11,520 --> 00:16:14,620
No, at the end of the day, I can guarantee you if you worked with an expert and honestly

326
00:16:14,620 --> 00:16:18,660
tracked what you were eating for a full week, you would realize that it's your portions.

327
00:16:18,660 --> 00:16:19,660
It's your food.

328
00:16:19,660 --> 00:16:20,660
It's your fat.

329
00:16:20,660 --> 00:16:21,660
It's your calories.

330
00:16:21,660 --> 00:16:25,320
You're not eating in a calorie deficit because you would lose weight.

331
00:16:25,320 --> 00:16:27,320
You would absolutely contribute.

332
00:16:27,320 --> 00:16:33,280
And there are certain foods that maybe are harder for your body to digest or take longer

333
00:16:33,280 --> 00:16:34,280
for your body to digest.

334
00:16:34,280 --> 00:16:40,440
And we know with PCOS, there are certain foods that your body struggles to digest those well

335
00:16:40,440 --> 00:16:42,800
or to digest them in a proper time.

336
00:16:42,800 --> 00:16:46,560
But again, that's why it's important to think about what you're eating, track what you're

337
00:16:46,560 --> 00:16:47,800
eating, look at what you're eating.

338
00:16:47,800 --> 00:16:52,040
And at the end of the day, as we said on our previous episode, those things don't make

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00:16:52,040 --> 00:16:54,280
it impossible to lose weight.

340
00:16:54,280 --> 00:16:59,440
Yeah, you might lose weight way slower than somebody else.

341
00:16:59,440 --> 00:17:06,520
But ultimately, it's 80% calories, 20% exercise is what it boils down to.

342
00:17:06,520 --> 00:17:07,520
Basically.

343
00:17:07,520 --> 00:17:11,320
And we've seen in the book, like you think like a big culprit is we just talked about

344
00:17:11,320 --> 00:17:12,320
salad.

345
00:17:12,320 --> 00:17:15,960
You think you don't need to track your macros or your food because it's fine.

346
00:17:15,960 --> 00:17:20,440
I'm having salads and I'm having natural make at home breakfast sandwiches like you were

347
00:17:20,440 --> 00:17:22,760
talking about, which is great.

348
00:17:22,760 --> 00:17:28,200
But how many of those salads and this is something that too, I learned the hard way because I

349
00:17:28,200 --> 00:17:33,440
was one of those people that was like, Nevin would get McDonald's and he'd get his three

350
00:17:33,440 --> 00:17:37,360
burgers or whatever he was getting and I would know I'm just gonna get the salad.

351
00:17:37,360 --> 00:17:41,120
And you think you honest to God think you're making a great choice.

352
00:17:41,120 --> 00:17:42,120
You do.

353
00:17:42,120 --> 00:17:46,400
But if you look at that salad and it's 1100 calories, yes, it would have been better off

354
00:17:46,400 --> 00:17:47,600
to have a Big Mac.

355
00:17:47,600 --> 00:17:48,760
You absolutely would.

356
00:17:48,760 --> 00:17:53,280
And that's the thing is I had a neighbor over and she said, let's order out for dinner.

357
00:17:53,280 --> 00:17:54,720
And I still order out.

358
00:17:54,720 --> 00:17:58,400
And I said, yeah, I would like to find a restaurant, not a fast food chain because I'd like to

359
00:17:58,400 --> 00:18:03,300
order something, you know, like a like a little steak and veggies or maybe some ahi tuna.

360
00:18:03,300 --> 00:18:04,560
She said, well, I'm just gonna get a salad.

361
00:18:04,560 --> 00:18:07,120
I'm really watching what I eat and watching my calories.

362
00:18:07,120 --> 00:18:10,680
And I went, okay, good luck finding a salad.

363
00:18:10,680 --> 00:18:13,060
And she went, what, and I said, just look at the calories.

364
00:18:13,060 --> 00:18:15,940
And she immediately was like, you are kidding me.

365
00:18:15,940 --> 00:18:20,820
And I was like, yeah, almost every salad at Moxie's is over 800 calories.

366
00:18:20,820 --> 00:18:25,620
And it's not just the, oh, well, you're getting the crispy chicken with the no, it's their,

367
00:18:25,620 --> 00:18:28,380
you know, Asian chicken salad with roasted chicken.

368
00:18:28,380 --> 00:18:29,600
It's their Cobb salad.

369
00:18:29,600 --> 00:18:34,120
It's like any of their salads are over 800 calories.

370
00:18:34,120 --> 00:18:36,960
Yeah, with the exception of the steak salad, which is under 500.

371
00:18:36,960 --> 00:18:37,960
And it's really great.

372
00:18:37,960 --> 00:18:38,960
And I highly recommend it.

373
00:18:38,960 --> 00:18:40,520
Love that goddamn steak salad.

374
00:18:40,520 --> 00:18:41,520
Love Skiff.

375
00:18:41,520 --> 00:18:44,720
But this is where like you think you're making healthy choices.

376
00:18:44,720 --> 00:18:45,840
Oh, I'm gluten free.

377
00:18:45,840 --> 00:18:47,740
I eat really healthy.

378
00:18:47,740 --> 00:18:51,920
Most gluten free recipes are made with almond, almond flour.

379
00:18:51,920 --> 00:18:54,080
Almond flour is ground almonds.

380
00:18:54,080 --> 00:18:55,520
Almonds are super high in fat.

381
00:18:55,520 --> 00:18:57,440
So just be cautious.

382
00:18:57,440 --> 00:19:01,880
You think you're making good choices, but you don't realize how fast salads add up.

383
00:19:01,880 --> 00:19:02,880
Even salads at home.

384
00:19:02,880 --> 00:19:06,080
There's a great Instagram video about, hey, you got your lettuce.

385
00:19:06,080 --> 00:19:09,360
You put a little bit of chicken and a little bit of cheese and a little dressing.

386
00:19:09,360 --> 00:19:13,900
And now you're at a 700 calorie meal and salad is not going to fill you up.

387
00:19:13,900 --> 00:19:15,600
There's very little fiber.

388
00:19:15,600 --> 00:19:17,660
There's not enough protein in it typically.

389
00:19:17,660 --> 00:19:20,400
And then you're going to be hungry again in a bit.

390
00:19:20,400 --> 00:19:21,440
Popcorn is another great example.

391
00:19:21,440 --> 00:19:22,440
I love popcorn.

392
00:19:22,440 --> 00:19:23,520
I love popcorn.

393
00:19:23,520 --> 00:19:26,640
Only 31 calories per pop cup.

394
00:19:26,640 --> 00:19:28,980
And I went, this is great.

395
00:19:28,980 --> 00:19:33,320
Until you realize like that kind of adds up real quick when you realize like five cups

396
00:19:33,320 --> 00:19:36,160
of popcorn is like this much.

397
00:19:36,160 --> 00:19:38,920
And you're like, Oh, that's like 250 fucking calories.

398
00:19:38,920 --> 00:19:40,800
Like oops.

399
00:19:40,800 --> 00:19:45,000
So you think you think, you know, okay.

400
00:19:45,000 --> 00:19:46,280
Mayonnaise is a great example too.

401
00:19:46,280 --> 00:19:49,840
I used to just keep regular mayonnaise because I was like, I'm giving shit.

402
00:19:49,840 --> 00:19:55,720
Regular mayo is ludicrously insane for the calories for a tablespoon.

403
00:19:55,720 --> 00:20:00,880
So I buy the, I buy the light mayo and it's like 30 calories per tablespoon versus the

404
00:20:00,880 --> 00:20:03,560
110 that regular.

405
00:20:03,560 --> 00:20:10,320
So just at the end of the day, if you don't want to track, you know, that's your choice.

406
00:20:10,320 --> 00:20:14,520
Don't eat the stuff, but eat what you want to eat and be cautious of it.

407
00:20:14,520 --> 00:20:15,520
Right?

408
00:20:15,520 --> 00:20:19,000
Like if you want to have, who was it?

409
00:20:19,000 --> 00:20:24,600
There's these women on Instagram and I followed them for a while and they have, I'm going

410
00:20:24,600 --> 00:20:28,260
to say weight loss program, but they do a lot of mindset.

411
00:20:28,260 --> 00:20:32,580
Like it's not about dieting, but they very much like track your food, be cautious of

412
00:20:32,580 --> 00:20:33,580
what you're eating.

413
00:20:33,580 --> 00:20:34,580
I know who you're talking about.

414
00:20:34,580 --> 00:20:35,840
Making moderation.

415
00:20:35,840 --> 00:20:42,320
And they're the ones that got me hooked on the, this is a little tip on the red pepper

416
00:20:42,320 --> 00:20:43,960
dip summer fresh.

417
00:20:43,960 --> 00:20:47,760
If you're in Canada, summer fresh roasted red pepper dip.

418
00:20:47,760 --> 00:20:49,160
It is phenomenal.

419
00:20:49,160 --> 00:20:53,880
You can have the entire tub for like 210 calories.

420
00:20:53,880 --> 00:20:56,360
So I now use that as salad dressing.

421
00:20:56,360 --> 00:20:59,640
I use it as dip because for two tablespoons, I can't remember what it's, but anyway, it's

422
00:20:59,640 --> 00:21:00,960
very low calorie.

423
00:21:00,960 --> 00:21:01,960
Yeah.

424
00:21:01,960 --> 00:21:06,240
So like when I make salad, I'm somebody who likes creamy stuff, like creamy dressings.

425
00:21:06,240 --> 00:21:07,240
Right?

426
00:21:07,240 --> 00:21:10,080
But like you say ranch, I'm just going to put a little bit of ranch on.

427
00:21:10,080 --> 00:21:13,480
Well, who's really putting one or two tablespoons of ranch on a salad.

428
00:21:13,480 --> 00:21:15,840
That's 110 calories alone.

429
00:21:15,840 --> 00:21:16,840
Alone.

430
00:21:16,840 --> 00:21:21,720
So I'll take the red pepper dip and I'll mix it with some balsamic vinegar to thin it out

431
00:21:21,720 --> 00:21:22,720
a little bit.

432
00:21:22,720 --> 00:21:24,720
And that is my go-to.

433
00:21:24,720 --> 00:21:26,680
So we're not saying you can't have things.

434
00:21:26,680 --> 00:21:30,200
And they did a thing where they ate a donut from Tim Hortons.

435
00:21:30,200 --> 00:21:36,880
They had Tim Hortons donuts every day and they lost weight, but they worked it into

436
00:21:36,880 --> 00:21:40,080
their macros for the day and they track.

437
00:21:40,080 --> 00:21:46,920
So nobody is saying you can't have the Big Mac, that you can't have the donut or you

438
00:21:46,920 --> 00:21:53,560
can't have the cookie, but be aware of what the macros are for that and make sure that

439
00:21:53,560 --> 00:21:58,520
you can fit it into your day and then build your day accordingly.

440
00:21:58,520 --> 00:22:02,960
Because otherwise, you don't know.

441
00:22:02,960 --> 00:22:06,680
It's not that you're necessarily, you're not trying to sabotage yourself.

442
00:22:06,680 --> 00:22:11,680
Like when I wouldn't track, I legitimately thought I was making healthy choices by having

443
00:22:11,680 --> 00:22:13,800
the eating old salad, right?

444
00:22:13,800 --> 00:22:17,520
Or by having the booster juice as my meal.

445
00:22:17,520 --> 00:22:20,680
And you don't realize the sugar that's in it.

446
00:22:20,680 --> 00:22:21,680
Yeah.

447
00:22:21,680 --> 00:22:26,920
I genuinely did think like, and I thought so soon after surgery that I knew it all and

448
00:22:26,920 --> 00:22:29,280
I didn't need to track.

449
00:22:29,280 --> 00:22:32,120
Girl, I needed to track.

450
00:22:32,120 --> 00:22:33,120
Yeah.

451
00:22:33,120 --> 00:22:34,120
I did.

452
00:22:34,120 --> 00:22:35,120
I need to see it.

453
00:22:35,120 --> 00:22:39,000
And especially for things like fiber, things we forget about all the time.

454
00:22:39,000 --> 00:22:40,000
My fiber's so bad.

455
00:22:40,000 --> 00:22:41,580
My fiber's so bad too.

456
00:22:41,580 --> 00:22:48,880
But I lean on my fitness pal now for like my calories, my protein, my carbs.

457
00:22:48,880 --> 00:22:54,680
I keep an eye on, but because of what I'm eating, the fat's not really a concern because

458
00:22:54,680 --> 00:22:59,040
I'm not eating high fat things typically anyway.

459
00:22:59,040 --> 00:23:01,760
Sugar I pay attention to, but fiber.

460
00:23:01,760 --> 00:23:06,200
Things like that that I never paid attention to that because I was tracking, I had no way

461
00:23:06,200 --> 00:23:07,960
to account for that.

462
00:23:07,960 --> 00:23:12,320
But because it's all laid out in my app now, I can really quickly go and look, oh shit,

463
00:23:12,320 --> 00:23:13,880
I'm only at three grams of fiber today.

464
00:23:13,880 --> 00:23:17,720
I better rebuild some of my meals and pump that baby up a little bit.

465
00:23:17,720 --> 00:23:19,240
It makes you relook at your meals, right?

466
00:23:19,240 --> 00:23:22,960
Where you're like, you know what, maybe that dinner I was making isn't the best because

467
00:23:22,960 --> 00:23:24,920
it's only 15 grams of protein.

468
00:23:24,920 --> 00:23:26,640
There has to be a better way.

469
00:23:26,640 --> 00:23:32,720
Or hey, I actually do need to start eating potatoes or having a little piece of bread.

470
00:23:32,720 --> 00:23:34,080
But we're not trying to shame people.

471
00:23:34,080 --> 00:23:35,080
Eat what you want to eat.

472
00:23:35,080 --> 00:23:39,920
But what we're saying is you're likely not as educated as you think you are, especially

473
00:23:39,920 --> 00:23:44,240
before surgery because you're making decisions based on what you assume is healthy.

474
00:23:44,240 --> 00:23:49,040
A great example is I was with my mom at the grocery store and I buy low carb tortillas.

475
00:23:49,040 --> 00:23:51,200
And she was like, Hannah, Jesus Christ.

476
00:23:51,200 --> 00:23:53,640
Why are you spending so much money on these?

477
00:23:53,640 --> 00:23:55,360
And why are there 15 bags in the cart?

478
00:23:55,360 --> 00:23:57,560
And I was like, these are the best low carb tortillas.

479
00:23:57,560 --> 00:23:58,560
They taste amazing.

480
00:23:58,560 --> 00:24:00,240
I love them and my freezer's full.

481
00:24:00,240 --> 00:24:04,640
She went, there's no way they're that much better that you should be buying this many.

482
00:24:04,640 --> 00:24:06,600
And I said, okay, here's an example.

483
00:24:06,600 --> 00:24:08,400
Let's hold up the little snack sized one.

484
00:24:08,400 --> 00:24:10,200
I said, these are 25 calories.

485
00:24:10,200 --> 00:24:12,080
She went, yeah, okay.

486
00:24:12,080 --> 00:24:14,480
Ooh, they're probably a couple calories better.

487
00:24:14,480 --> 00:24:17,600
And I said, go grab the snack size regular tortillas.

488
00:24:17,600 --> 00:24:18,600
So she did.

489
00:24:18,600 --> 00:24:20,160
And she flipped over and went, 80 calories?

490
00:24:20,160 --> 00:24:24,380
And I said, yeah, 80 and one to the 25 in mine.

491
00:24:24,380 --> 00:24:26,200
And I said, and these taste just the same.

492
00:24:26,200 --> 00:24:30,200
So then she starts looking at all the tortillas because they make a lot of cracks and they

493
00:24:30,200 --> 00:24:31,200
use it.

494
00:24:31,200 --> 00:24:32,200
And she went-

495
00:24:32,200 --> 00:24:33,200
Because they're healthy.

496
00:24:33,200 --> 00:24:35,240
There are 170 calories for a tortilla.

497
00:24:35,240 --> 00:24:37,360
And I went, yeah, mom.

498
00:24:37,360 --> 00:24:40,680
This is where, and like, so then we started looking at bread and she was like, well, bread,

499
00:24:40,680 --> 00:24:46,000
I said, oh my God, bread is sometimes like 150 calories for a slice.

500
00:24:46,000 --> 00:24:49,240
I said an English muffin, one English muffin's 140.

501
00:24:49,240 --> 00:24:51,760
So like, these are things I only know because of surgery.

502
00:24:51,760 --> 00:24:55,160
But before surgery, I would go, holy English muffins, look how tiny this is.

503
00:24:55,160 --> 00:24:56,160
Like that's super healthy.

504
00:24:56,160 --> 00:24:57,160
That's better than bread.

505
00:24:57,160 --> 00:24:58,160
It's actually not.

506
00:24:58,160 --> 00:24:59,840
It's actually not.

507
00:24:59,840 --> 00:25:06,120
So what we're trying to say is if you subscribe to the notion that calories, calorie in, calorie

508
00:25:06,120 --> 00:25:12,200
out makes no difference to weight loss, you probably need to talk to someone before surgery

509
00:25:12,200 --> 00:25:16,960
because while they're not going to explicitly say you need to track calories, a lot of programs

510
00:25:16,960 --> 00:25:17,960
won't.

511
00:25:17,960 --> 00:25:20,880
You need to be tracking your protein, your fiber, your fat.

512
00:25:20,880 --> 00:25:25,920
There are things you need to track, but also you can absolutely overeat and gain the weight

513
00:25:25,920 --> 00:25:26,920
back.

514
00:25:26,920 --> 00:25:28,720
Regain is huge in this community.

515
00:25:28,720 --> 00:25:35,640
Regain is a lot of even influencers are regaining because it's very easy to overeat.

516
00:25:35,640 --> 00:25:38,600
Your restriction will not last as long as you think it is.

517
00:25:38,600 --> 00:25:43,840
And eating more calories than you burn is very easy, especially because as you lose

518
00:25:43,840 --> 00:25:49,480
weight, your TDEE goes down and your TDEE is not BMI guys.

519
00:25:49,480 --> 00:25:54,280
Your TDEE is how much calories do you just burn in a normal day?

520
00:25:54,280 --> 00:25:57,880
And especially if you're not active and that's a whole, we're going to do a whole podcast

521
00:25:57,880 --> 00:26:02,440
on exercise because boy, a lot of people think they don't need to do it after surgery.

522
00:26:02,440 --> 00:26:08,200
So you don't realize that as you're dropping weight real quick in your first year, so is

523
00:26:08,200 --> 00:26:09,940
the calories that you just burn.

524
00:26:09,940 --> 00:26:17,080
So for me, I've lost 150 pounds where I'm currently at weight wise and height wise living

525
00:26:17,080 --> 00:26:18,480
a sedentary life.

526
00:26:18,480 --> 00:26:25,000
If I wasn't moving and doing any exercise, my daily calories needed is 1900.

527
00:26:25,000 --> 00:26:26,760
So many people blow through 1900.

528
00:26:26,760 --> 00:26:31,840
Now, because I'm a bariatric patient, I'm actually between 12 and 14.

529
00:26:31,840 --> 00:26:36,680
So I'm still in a major calorie deficit, but I'm also exercising heavily.

530
00:26:36,680 --> 00:26:39,920
I exercise almost every day of the week.

531
00:26:39,920 --> 00:26:45,520
So the other thing that I need to now take into account is am I burning way more calories

532
00:26:45,520 --> 00:26:48,900
than I'm eating and do I potentially need to eat more?

533
00:26:48,900 --> 00:26:53,440
You will meet a ton of bariatric patients who eat 2000 plus calories a day because of

534
00:26:53,440 --> 00:26:56,120
how hard they're exercising and working out.

535
00:26:56,120 --> 00:27:02,040
If I wasn't tracking, I could also run the risk of under eating after surgery.

536
00:27:02,040 --> 00:27:05,360
So it's not just to keep you from overeating.

537
00:27:05,360 --> 00:27:09,000
It's also to make sure like, are you in the balance you need to be in?

538
00:27:09,000 --> 00:27:10,000
Are you eating enough?

539
00:27:10,000 --> 00:27:13,240
Because there are days where I literally was like, we're good.

540
00:27:13,240 --> 00:27:17,920
And I would track and be like, holy shit, I'm only at a thousand calories.

541
00:27:17,920 --> 00:27:22,880
My weight, my age, my height, I should not be eating a thousand calories a day.

542
00:27:22,880 --> 00:27:24,560
That's not good.

543
00:27:24,560 --> 00:27:29,600
So we do not believe that you shouldn't know these things.

544
00:27:29,600 --> 00:27:32,520
Now will there be a world and a day where I don't track it?

545
00:27:32,520 --> 00:27:33,520
Yep.

546
00:27:33,520 --> 00:27:38,440
If I can make tons of meals and have really good control over what I'm eating, buying

547
00:27:38,440 --> 00:27:43,400
and doing, I won't need to track calories because I will, but I'm not there yet.

548
00:27:43,400 --> 00:27:47,920
And it's foolish of me to have thought that I would be this soon.

549
00:27:47,920 --> 00:27:54,540
People who can do that have been tracking for so incredibly long that it just becomes

550
00:27:54,540 --> 00:27:59,420
almost like muscle memory, second nature, just ingrained in you.

551
00:27:59,420 --> 00:28:04,240
But it takes a long time to get there, a long time to get there.

552
00:28:04,240 --> 00:28:08,200
And like you said, it's finding that balance because under-eating is not good either.

553
00:28:08,200 --> 00:28:10,400
Not hitting your goals is not good either.

554
00:28:10,400 --> 00:28:17,240
It's using it as a tool not to torture yourself or to shame yourself or to hate what you're

555
00:28:17,240 --> 00:28:18,420
doing.

556
00:28:18,420 --> 00:28:23,480
It's a tool to keep you on track, keep you honest and educate yourself about what the

557
00:28:23,480 --> 00:28:25,960
best choices are for you.

558
00:28:25,960 --> 00:28:31,840
If you aren't tracking, and again, Steph nailed it, this has nothing to do with shame or forcing

559
00:28:31,840 --> 00:28:35,720
you to be in a deficit in a diet that's hard to maintain.

560
00:28:35,720 --> 00:28:42,080
The goal of surgery is that it should be easy to maintain where you are.

561
00:28:42,080 --> 00:28:43,560
I don't go to bed starving.

562
00:28:43,560 --> 00:28:45,400
I don't feel like I'm depriving my body.

563
00:28:45,400 --> 00:28:48,960
I actually feel like, yeah, my 12 to 1400 range.

564
00:28:48,960 --> 00:28:51,720
And there are days I go over 1400.

565
00:28:51,720 --> 00:28:56,400
There are days where I'm at like 1450, 1480, but I feel good.

566
00:28:56,400 --> 00:28:59,720
I feel like, whoa, yeah, I really ate.

567
00:28:59,720 --> 00:29:01,640
I feel very satiated.

568
00:29:01,640 --> 00:29:04,640
I would never recommend that you feel starving and hungry.

569
00:29:04,640 --> 00:29:10,760
However, the reason that it's good to track this is if I was starving and going to bed

570
00:29:10,760 --> 00:29:16,640
hungry and saying, I need to eat way more, then you need to go and say, hey, dietician,

571
00:29:16,640 --> 00:29:21,320
so I'm at 1400, but I'm still feeling really hungry.

572
00:29:21,320 --> 00:29:25,120
And then we can look at, wow, well, Hannah, yeah, you're actually burning like X amount

573
00:29:25,120 --> 00:29:26,120
of calories.

574
00:29:26,120 --> 00:29:30,400
Like you need to increase this or, hmm, you know, you're not exercising and working out.

575
00:29:30,400 --> 00:29:34,420
I don't know why, you know, maybe we need to look at like, you're not eating your vitamins

576
00:29:34,420 --> 00:29:36,040
or you're not actually getting your what?

577
00:29:36,040 --> 00:29:40,200
Like they can look at the whole puzzle and go, all right, let's work on this because

578
00:29:40,200 --> 00:29:41,800
you shouldn't feel starving.

579
00:29:41,800 --> 00:29:44,720
But then you also need to work off of.

580
00:29:44,720 --> 00:29:48,520
Yeah, this little starting point, because then we can say like, are you getting enough

581
00:29:48,520 --> 00:29:49,520
protein?

582
00:29:49,520 --> 00:29:50,520
Maybe you're not.

583
00:29:50,520 --> 00:29:51,720
Maybe you just don't know what you've been hitting.

584
00:29:51,720 --> 00:29:55,880
And if you have no idea, how do you expect anybody to help you?

585
00:29:55,880 --> 00:29:56,880
Yes.

586
00:29:56,880 --> 00:30:01,300
So, you know, I'm working with cardiologists because I've had pneumonia and I'll do an

587
00:30:01,300 --> 00:30:03,600
episode about it because people have asked to hear.

588
00:30:03,600 --> 00:30:08,420
But for the last couple of weeks, I have not been able to work out because we we didn't

589
00:30:08,420 --> 00:30:09,960
know what was going on.

590
00:30:09,960 --> 00:30:13,040
Spoiler, I've been given the all clear.

591
00:30:13,040 --> 00:30:18,840
But one of the big things was we're going to look at the cardiac tests we did before

592
00:30:18,840 --> 00:30:23,240
surgery in 2023 and we need to compare. And that was a really big thing was they said,

593
00:30:23,240 --> 00:30:28,040
listen, we're going to compare because we want to see that things are progressing, you

594
00:30:28,040 --> 00:30:32,560
know, things are getting better. And that was one of the big things from my call with

595
00:30:32,560 --> 00:30:37,400
my cardiologist was she was like, boy, things have gotten way better from the first time

596
00:30:37,400 --> 00:30:42,520
I saw you. And that tells us that like everything we're doing is is on the right track. And

597
00:30:42,520 --> 00:30:47,280
my goodness, it is just pneumonia. Now, had we not been tracking and following it, we'd

598
00:30:47,280 --> 00:30:53,080
still be going, I don't know, Hannah, it wasn't pneumonia, was it not pneumonia? Like, so

599
00:30:53,080 --> 00:30:57,880
everything needs baselines and tracking. Blood tests were a big part of this, right? And

600
00:30:57,880 --> 00:31:02,040
they were like, Oh, my gosh, we need to be able to see at increments that things are

601
00:31:02,040 --> 00:31:07,000
getting better. I couldn't have rolled up to this and been like, Oh, trust me, I don't

602
00:31:07,000 --> 00:31:12,680
want to look at those things like I'm good. No, there's a medical reason to that you kind

603
00:31:12,680 --> 00:31:17,360
of want to know. So if you don't want to do it every day, fine. But I think you still

604
00:31:17,360 --> 00:31:21,720
monthly need to touch base and just just at a minimum, put your recipes in. You don't

605
00:31:21,720 --> 00:31:26,960
need to every day. If you don't want to track calories and like, I don't every day sit and

606
00:31:26,960 --> 00:31:32,800
go, Okay, well today, but several times a week, I will put my recipes into my fitness

607
00:31:32,800 --> 00:31:38,640
pal so that I have a baseline to say, Okay, most days I'm averaging this great. I'm happy

608
00:31:38,640 --> 00:31:46,320
with that. I have some sort of baseline information to go off of. Yes, you can't. You can't trust

609
00:31:46,320 --> 00:31:52,520
your pre surgery self because if we were really good at calories and tracking, we probably

610
00:31:52,520 --> 00:31:57,000
wouldn't need surgery. And you can fight me. I know there's people who are like Hannah,

611
00:31:57,000 --> 00:32:00,880
you're you're making this too black and white. There's so many reasons I'm obese and it's

612
00:32:00,880 --> 00:32:06,200
not just calories and you need to educate yourself more. Guys, guys, guys and girls.

613
00:32:06,200 --> 00:32:11,560
Okay. I've been educating myself since 2022 on this. I've been obese, morbidly obese,

614
00:32:11,560 --> 00:32:17,480
almost my entire life. Okay, you're preaching to the choir. I know how I got here now. Hannah

615
00:32:17,480 --> 00:32:21,840
in 2023 would have been like, Oh my god, it's not calories in calories out. Have you been

616
00:32:21,840 --> 00:32:27,840
reading what people are saying? All my obesity is not my fault. It's every it's genetics.

617
00:32:27,840 --> 00:32:32,800
It's PCOS. It's I'm actually in starvation mode. Hey guys, I really hate to break it

618
00:32:32,800 --> 00:32:38,920
to you. Starvation mode is a total bullshit fucking lie. It's not real. It's actually

619
00:32:38,920 --> 00:32:47,120
quite. You probably shouldn't be using it because it's quite insensitive to actual starving

620
00:32:47,120 --> 00:32:53,800
human beings. There is no such thing as starvation mode where your body is eating so little that

621
00:32:53,800 --> 00:33:01,360
it makes you morbidly obese. Okay. What happens when you don't eat enough is yet you can bloat,

622
00:33:01,360 --> 00:33:09,160
you can retain water, but bloating and retaining water doesn't make you morbidly obese. And

623
00:33:09,160 --> 00:33:18,000
it's just science. Everybody like if you eat less, your body will just not be morbidly obese.

624
00:33:18,000 --> 00:33:22,480
We've said numerous times the other things 100% impact your struggles and your challenges

625
00:33:22,480 --> 00:33:30,760
because we've been there. We've seen slow progress. We've seen people beside us working

626
00:33:30,760 --> 00:33:35,840
out less and eating shittier and losing twice as much weight. And you're like, I hate them.

627
00:33:35,840 --> 00:33:42,160
Yeah. And we've seen the regain and we've seen the rollercoaster. We have been there.

628
00:33:42,160 --> 00:33:49,800
We've experienced it. Yeah. It has 100% made the journey that much more challenging and

629
00:33:49,800 --> 00:33:56,600
made it much more frustrating, exhausting, demoralizing and you name it. But is it at

630
00:33:56,600 --> 00:34:02,600
the end of the day? Yeah. But at the end of the day is that the root cause for why we

631
00:34:02,600 --> 00:34:08,120
got where we did? No, it piled it on. It made it harder to deal with. It caused mental health

632
00:34:08,120 --> 00:34:14,480
issues. It caused a lot of other issues with it and it made it really damn hard to get

633
00:34:14,480 --> 00:34:21,040
where we wanted to be without this additional help. But it is not the be all end all of

634
00:34:21,040 --> 00:34:27,240
why we were where we... It didn't make me obese. And I know that. I know that it made

635
00:34:27,240 --> 00:34:31,960
me gather weight around my belly and I know it made my face swollen and I know that it

636
00:34:31,960 --> 00:34:38,080
did impact my mental health and hello Bobo. And it did make me apathetic and miserable

637
00:34:38,080 --> 00:34:44,680
and not want to stick to anything. But it's not why I was morbidly obese. And it would

638
00:34:44,680 --> 00:34:49,080
be a disservice to keep telling people that that's why you're morbidly obese. Because

639
00:34:49,080 --> 00:34:56,960
the truth was had I made way better lifestyle changes that I actually like tracked, I would

640
00:34:56,960 --> 00:35:02,080
have started to lose the weight because in my life I did lose the weight once before.

641
00:35:02,080 --> 00:35:08,720
I did manage to go from 250 pounds to 190 through walking and diet changes. And here's

642
00:35:08,720 --> 00:35:13,840
the funny thing. It was a calorie deficit that I did not know I was in because I spent

643
00:35:13,840 --> 00:35:19,360
that summer eating McDonald's french fries and dollar summer drinks. I was a camp counselor

644
00:35:19,360 --> 00:35:24,240
who was broke as hell living in Toronto. And if you saw what I ate, you'd be like, how

645
00:35:24,240 --> 00:35:29,000
you're not dead yet. I ate Chinese takeout and McDonald's french fries and their dollar

646
00:35:29,000 --> 00:35:35,680
drinks almost exclusively. But because I was broke as hell, that's all I had was like McDonald's

647
00:35:35,680 --> 00:35:41,060
fries, the dollar drink, and then I'd order Chinese takeout at night. I was in a massive

648
00:35:41,060 --> 00:35:46,600
deficit because I was broke. And I was walking everywhere. Now it wasn't healthy and I never

649
00:35:46,600 --> 00:35:51,760
recommend it. But what I'm saying is I still had PCOS, I still had genetics, I was morbidly

650
00:35:51,760 --> 00:36:00,800
obese my whole life. And somehow I went from 250 to 190 in literally four months. Now did

651
00:36:00,800 --> 00:36:05,520
I gain it all back? You sure as shit did. Because I didn't know how I had done it. It

652
00:36:05,520 --> 00:36:11,360
wasn't sustainable and I was not eating in a calorie deficit. I had pneumonia, everybody

653
00:36:11,360 --> 00:36:15,360
knows, oh my god, Hannah, shut the fuck up about pneumonia. I had pneumonia. And in two

654
00:36:15,360 --> 00:36:22,480
weeks, I lost 16 and a half pounds because I was so sick. Yeah, it was bad. My face was

655
00:36:22,480 --> 00:36:28,600
and I was gray. I looked I looked like death. But I couldn't eat. And I was barely drinking

656
00:36:28,600 --> 00:36:34,480
my sodium was so low. My sugars were at a whack. But I was in a major calorie deficit.

657
00:36:34,480 --> 00:36:38,640
And I like the weight was dropping. I'm not advocating do this. But what I'm saying is,

658
00:36:38,640 --> 00:36:45,560
I still have PCOS. I still have, you know, genetics, I still have all these things. And

659
00:36:45,560 --> 00:36:50,080
I literally for two weeks couldn't eat or drink in a way I went. And I morbidly obese

660
00:36:50,080 --> 00:36:53,520
people have been here. You've all had the flu. You've had something where you went,

661
00:36:53,520 --> 00:36:59,360
whoa, I lost 10 pounds this week. So please don't come to me again. It's almost an insult

662
00:36:59,360 --> 00:37:04,440
for you to look me in the face. Pretend like I wasn't obese my whole life and tell me calories

663
00:37:04,440 --> 00:37:09,320
in calories out are not how you lose weight. Okay, if that's what you want to believe,

664
00:37:09,320 --> 00:37:14,280
like I'm fine with that. Good luck to you on your journey. I really encourage you to

665
00:37:14,280 --> 00:37:20,280
talk to someone about that. Speak to a therapist that specializes in eating disorders and weight

666
00:37:20,280 --> 00:37:26,000
loss. Speak to a dietician that specializes in eating disorders, weight loss and bariatric

667
00:37:26,000 --> 00:37:32,240
surgery. Express these concerns to them. And that's fine if they if they can give you a

668
00:37:32,240 --> 00:37:36,320
plan that works where you don't have to do that. But somebody in your medical team will

669
00:37:36,320 --> 00:37:42,040
be tracking that for you. Every dietician that I have worked with needs to know the

670
00:37:42,040 --> 00:37:47,200
calories that I am eating, just like they need to know the water I'm taking in the variety

671
00:37:47,200 --> 00:37:52,200
of food I'm eating. There's a reason that the biggest part of the surgery focuses entirely

672
00:37:52,200 --> 00:37:59,280
on food. Food journals. It's like we spent maybe 2% on exercise. So many foodie other

673
00:37:59,280 --> 00:38:04,840
than 8% diet, diet, diet, diet, diet, diet, diet, diet, diet, diet, food, food, food,

674
00:38:04,840 --> 00:38:08,720
food, food. So the amount of food journals we had to submit through this process and

675
00:38:08,720 --> 00:38:13,400
then resubmit and then make changes to and submit again. And again, so you think you're

676
00:38:13,400 --> 00:38:18,560
not tracking. No, I every now and then they would talk about it. We are going to talk

677
00:38:18,560 --> 00:38:23,000
about exercise because it's important. But they would focus on food, food, food, food,

678
00:38:23,000 --> 00:38:27,200
food. And the thing is, you think you're not calorie counting. Okay, they're going to

679
00:38:27,200 --> 00:38:31,440
ask you to weigh your food. They're going to say you need to be eating a quarter cup

680
00:38:31,440 --> 00:38:35,760
of this, quarter cup of this and three ounces of that. Get a good scale because you need

681
00:38:35,760 --> 00:38:41,160
to start weighing your food. I weigh my food every meal, every day. You're calorie counting

682
00:38:41,160 --> 00:38:47,320
without calorie counting. And the reason they're like just track your protein and just track

683
00:38:47,320 --> 00:38:52,200
your fiber and this because scientifically, technically, what they're saying is if you

684
00:38:52,200 --> 00:38:56,440
kind of eat in this ballpark, you should be with like, we know the calories that you're

685
00:38:56,440 --> 00:39:00,240
going to be within. So that's why we're not going to tell you to track calories because

686
00:39:00,240 --> 00:39:05,600
we know a lot of you are very adverse to that. But by weighing your food and eating only

687
00:39:05,600 --> 00:39:12,520
the portion sizes they recommend, you are in fact tracking and counting your calories.

688
00:39:12,520 --> 00:39:16,240
So my advice is sure in your first year, if you don't want to do it, great. But after

689
00:39:16,240 --> 00:39:19,920
your first year, you get the ball boot scoot and boogie out of the program and you're on

690
00:39:19,920 --> 00:39:25,200
your own. And it is one of the only things that has immensely helped make sure that I

691
00:39:25,200 --> 00:39:32,120
stay on track is tracking what I eat. I can't not do it. I track like I said, I track every

692
00:39:32,120 --> 00:39:36,880
day. I plan my meal the night, my day, the night before I weigh and measure everything

693
00:39:36,880 --> 00:39:43,000
that I put on my plate because it's the only way that I can know for sure that I'm getting

694
00:39:43,000 --> 00:39:50,160
what I need, that I'm staying within my calorie range, that I'm hitting my protein goals unequivocally.

695
00:39:50,160 --> 00:39:55,440
This is what it is. And I'm going to probably do it until I'm five years post-op, until

696
00:39:55,440 --> 00:40:01,480
I'm out of the really scary regain window, which like regain will happen at any point

697
00:40:01,480 --> 00:40:07,160
in life. But until I'm out of like the you are at the highest risk for gaining the most

698
00:40:07,160 --> 00:40:11,680
back, I'm going to track. And this is just our advice. We're not medical experts, but

699
00:40:11,680 --> 00:40:16,000
we've certainly have talked to enough of them. We know enough people who've done this, who

700
00:40:16,000 --> 00:40:20,640
are doing it. We've gone through it. And both of us were morbidly obese and suffer from

701
00:40:20,640 --> 00:40:26,040
PCOS and many other health issues that a lot of you have, including genetics. And this

702
00:40:26,040 --> 00:40:31,640
is our strongest advice if you want to be successful. And we'll talk about it in our

703
00:40:31,640 --> 00:40:38,240
next episode. We're going to go over surgery. We're going to not surgery. And our next episode,

704
00:40:38,240 --> 00:40:42,680
we're going to talk about exercise. Sorry, our last episode was all about surgery. Boy,

705
00:40:42,680 --> 00:40:45,560
that's where my brain is this Saturday. But in our next one, we're going to talk about

706
00:40:45,560 --> 00:40:50,880
things like exercise and stalling and what that looks like for us. But it's just our

707
00:40:50,880 --> 00:40:57,840
advice. I heavily believe in the in tracking and there's a great influencer and I love

708
00:40:57,840 --> 00:41:04,700
her flushed away. I just I like following her. Her husband also just had surgery too.

709
00:41:04,700 --> 00:41:09,880
But her big thing is outside of just tracking, you know, what they eat. She also weighs herself,

710
00:41:09,880 --> 00:41:15,300
which is controversial. She does it every day. And her advice and this kind of resonated

711
00:41:15,300 --> 00:41:20,720
with me early on was I, you know, I was super obese my whole life and it didn't just happen

712
00:41:20,720 --> 00:41:24,880
overnight. It was, you know, small changes and it just caught up with me. She said, I

713
00:41:24,880 --> 00:41:30,280
don't want to wake up one day and stand on the scale and go, Oh, wow, it all caught up

714
00:41:30,280 --> 00:41:35,960
with me. You know, yeah, she wants to know if things are going in a direction where she

715
00:41:35,960 --> 00:41:40,280
needs to step in and take control. And when I started thinking about it that way, I went,

716
00:41:40,280 --> 00:41:44,600
well, that doesn't seem like it's not so scary bad for my mental health. And that doesn't

717
00:41:44,600 --> 00:41:48,600
seem like it's obsessive. Like that seems like I'm going to hop on, take a look and

718
00:41:48,600 --> 00:41:53,880
go, okay, great. So I do the same thing. I do weigh myself every day, just like I calorie

719
00:41:53,880 --> 00:42:00,640
count. Not every day, but every way, at least a few times a week, I'm checking those calories.

720
00:42:00,640 --> 00:42:05,480
But I do the same she does. And it's not out of obsession. It's because I do want to make

721
00:42:05,480 --> 00:42:10,120
sure that I don't wake up one day and realize I've gained 10 and a half pounds. If I start

722
00:42:10,120 --> 00:42:14,560
gaining, then I'm going to look at my calories and go, okay, have I changed something here?

723
00:42:14,560 --> 00:42:20,360
If I haven't changed something there, has my fat gone up? Okay. All right, now it's

724
00:42:20,360 --> 00:42:25,160
time to reach out to the clinic and say, I'm eating within my deficit. I'm not drinking

725
00:42:25,160 --> 00:42:28,880
enough water. And I've stopped exercising. I've gained 10 pounds. What should I do? You

726
00:42:28,880 --> 00:42:33,600
know, like, keep track of these things, because they're going to ask this if you if you start

727
00:42:33,600 --> 00:42:37,760
gaining weight, they're going to go, well, what are you eating? What are you exercising?

728
00:42:37,760 --> 00:42:41,400
What are you drinking? And if you don't track it, you're literally going to be on the call

729
00:42:41,400 --> 00:42:48,560
with them and go, Yeah, like, I'm doing that. Are you though? Are you? Well, and then you

730
00:42:48,560 --> 00:42:51,800
can stay ahead of it, because I used to be the person that would jump on the scale every

731
00:42:51,800 --> 00:42:59,600
day and be obsessed. And I stopped doing that because I knew I would get so obsessed with

732
00:42:59,600 --> 00:43:05,520
that number and sad. And yeah, and if I saw the slightest little increase, it was like,

733
00:43:05,520 --> 00:43:13,080
this isn't working, forget it. And I would sabotage myself. But now, it's not. I look

734
00:43:13,080 --> 00:43:17,800
at it differently. I'm using it to know if I'm staying on track. And if it goes up a

735
00:43:17,800 --> 00:43:23,040
little bit, it goes up a little bit. Am I within water weight? Probably. Did I eat a

736
00:43:23,040 --> 00:43:29,080
chunk of my protein later than I should have and it's still sitting? Probably. Is my cycle

737
00:43:29,080 --> 00:43:36,040
in a certain spot? Maybe. Did I exercise yesterday? The scale, and I have learned this now with

738
00:43:36,040 --> 00:43:41,520
my body, but this is where you learn patterns. If I exercise, I either stay stagnant for

739
00:43:41,520 --> 00:43:47,040
a few days or I go up a little bit. And then when I have rest, yeah, and water retention,

740
00:43:47,040 --> 00:43:53,680
right? And then when I have my rest days, oh, look, I have a whoosh. Isn't that interesting?

741
00:43:53,680 --> 00:43:58,560
Wow. So you learn to then figure out those habits and not become so obsessed with it

742
00:43:58,560 --> 00:44:03,960
and use it in a positive way. Again, track what's happening. And now I know on day X

743
00:44:03,960 --> 00:44:09,360
of my cycle, it's going to go up. And when I exercise, it's going to go up. And if I

744
00:44:09,360 --> 00:44:14,440
have my last protein after eight o'clock, it's going to be up a little bit. I didn't

745
00:44:14,440 --> 00:44:21,760
gain a pound of fat overnight. Like be realistic. Be for real. But use it as a tool. Yep. And

746
00:44:21,760 --> 00:44:25,960
that's the thing when it comes to measuring all of this muscle weighs more than fat. It's

747
00:44:25,960 --> 00:44:29,240
again, we're just saying that gives you a more well rounded picture of what's going

748
00:44:29,240 --> 00:44:34,200
on in your body. If you are stalling, it gives you a way to actually go back and reflect

749
00:44:34,200 --> 00:44:39,080
and say, Oh, you know what, I've been kind of overdoing it a bit on the old crackers.

750
00:44:39,080 --> 00:44:43,680
There's not enough protein, really high carbs, and it's eating up too much of my room. I

751
00:44:43,680 --> 00:44:47,280
can reflect back and see for sure that my water intake is nowhere near where it needed

752
00:44:47,280 --> 00:44:53,320
to be, which is probably not helping. But it's just all of this in collection just helps

753
00:44:53,320 --> 00:44:59,480
you make sure that what you've spent so much time building days where it's supposed to

754
00:44:59,480 --> 00:45:04,240
be and lets you make those small incremental changes. The last thing you want to do is

755
00:45:04,240 --> 00:45:10,280
wake up and go, oops, 20 pounds. Oops. Okay. Like 20 pounds is a lot harder to correct

756
00:45:10,280 --> 00:45:16,720
than five. Oh my gosh. It's a lot easier to catch these things and then make said changes.

757
00:45:16,720 --> 00:45:20,680
But also, it's okay to be like, Oh yeah, I'm going on vacation. These next two weeks are

758
00:45:20,680 --> 00:45:23,880
going to be a free for all. And then I'll come back and get back on track and then check.

759
00:45:23,880 --> 00:45:30,720
Oh, yep. I'm back on track. But all of this to say, I'll end this. I'll end this podcast

760
00:45:30,720 --> 00:45:35,880
from my perspective by just saying, I highly recommend that you do this if you want to

761
00:45:35,880 --> 00:45:41,880
be successful. I struggle to see a lot of people being able to successfully do this

762
00:45:41,880 --> 00:45:45,600
without it. And sure, you are going to be able to go on the internet because that's

763
00:45:45,600 --> 00:45:48,560
what the point of the internet is. You'll always find people to back up your side of

764
00:45:48,560 --> 00:45:53,560
things. So sure, you'll find people who claim that they're six years post-op and that they

765
00:45:53,560 --> 00:45:56,920
don't have to track calories and they never did and they're great. One of the best things

766
00:45:56,920 --> 00:46:02,680
I saw on social media, which like, you know, social media can be fake at times. So one

767
00:46:02,680 --> 00:46:07,520
of the best things I saw was a woman saying, are you so mad that people get to eat McDonald's

768
00:46:07,520 --> 00:46:10,800
and eat what they want and lose weight? And you're so angry about it. And I remember sending

769
00:46:10,800 --> 00:46:15,580
it to Steph. She said, just know that that is the smallest percentage of their entire

770
00:46:15,580 --> 00:46:19,320
week that you're seeing. And you're likely not seeing that they didn't have anything

771
00:46:19,320 --> 00:46:24,640
else all day or that that was actually just a small treat and a small blip. Like just

772
00:46:24,640 --> 00:46:28,240
be aware that you're always going to find people that tell you, you can do this and

773
00:46:28,240 --> 00:46:32,080
do this and do this and do this. And it's probably not what they're doing or not what

774
00:46:32,080 --> 00:46:36,000
they're following. And that goes the same for us. Sure. We're telling you what's working

775
00:46:36,000 --> 00:46:38,960
for us, but you can go and find people that tell you what we're saying is total horse

776
00:46:38,960 --> 00:46:43,200
shit and not true. We're just giving you the advice that we have seen work really well

777
00:46:43,200 --> 00:46:49,300
for us. And we are advocating that without having tracked these things, we would have

778
00:46:49,300 --> 00:46:57,040
fallen off the wagon by now. Agreed. It's just a tool and it's just to help you stay

779
00:46:57,040 --> 00:47:03,240
on track, have that well rounded view of what's going on, have that information to compare

780
00:47:03,240 --> 00:47:09,200
down the road when you need to and just have the more information, knowledge is power,

781
00:47:09,200 --> 00:47:13,600
the more information you have, the better. So that if you need to make changes, if you're

782
00:47:13,600 --> 00:47:17,840
struggling, if something's not working, you have things to go back on and look at and

783
00:47:17,840 --> 00:47:23,080
review and figure out where to make those tweaks and changes instead of feeling so lost

784
00:47:23,080 --> 00:47:29,920
and so alone and having no idea what to do. This will help guide you on where you can

785
00:47:29,920 --> 00:47:35,720
look to make changes and make improvements. It's just the tool. But let us know in the

786
00:47:35,720 --> 00:47:40,600
comments and again, it's totally fine if you disagree with us, but just let us know, what

787
00:47:40,600 --> 00:47:45,200
do you think? Are you a calorie counter? Are you post-op and not doing it? What has been

788
00:47:45,200 --> 00:47:50,560
successful for you? What are your habits and rituals? But again, yeah, like we said, we're

789
00:47:50,560 --> 00:47:56,360
not here to shame and judge, do what you want to do. I eat donuts, but it's moderation and

790
00:47:56,360 --> 00:48:00,080
tracking. It's just our advice. It's just what worked for us. Again, maybe in three

791
00:48:00,080 --> 00:48:03,620
years we'll change that advice when we're further out from surgery, but for right now,

792
00:48:03,620 --> 00:48:07,320
we believe heavily in it and we absolutely believe that calories and calories outplay

793
00:48:07,320 --> 00:48:12,680
the biggest part in your weight loss journey. So thank you for listening to us on this episode.

794
00:48:12,680 --> 00:48:16,000
Next week we are going to talk about exercise and we'll touch on stalls because we didn't

795
00:48:16,000 --> 00:48:20,280
get to it this week, but what does exercise look like? What do we do and how do you beat

796
00:48:20,280 --> 00:48:27,000
a stall? And how often are you going to stall in surgery? So we'll cover all of that, but

797
00:48:27,000 --> 00:48:31,120
like usual, we appreciate you guys coming along and Steph, thanks for talking with me

798
00:48:31,120 --> 00:48:32,120
again this week.

799
00:48:32,120 --> 00:48:37,360
Anytime. Thanks everybody. We will talk to you next week. See you next week everybody.