Episode Highlights

00:00:14 – Introduction
00:00:35 – The Big Question
00:02:12 – Basic Fundamentals in Losing Weight
00:03:18 – Understanding Caloric Deficit
00:06:37 – Stay Active And Keep Doing A Healthy Diet
00:11:18 – All Calories Are Not Equal
00:12:27 – The Three Macronutrients
00:17:06 – Message or contact me on  my socials anytime.


Fitness Guide



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Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here’s your host, Darren Kirby.

Darren: Welcome back to the podcast, guys. This is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 61. And on today’s show, it’s going to be a solo episode with yours truly talking about the misconceptions that dads face around nutrition and fitness.

So let’s dive into this hugely interesting and controversial topic. And the reason why I wanted to record this solo episode today is because increasingly I’ve seen on social media and online people talking about the ways in which that you should lose weight and you should lose fat. And there’s so much, you know, misinformation, I believe.

And really it’s just my opportunity to give you my perspective, having been through it and give you my take on the ways that we can kind of simplify a lot of this misinformation and information that’s out there. So first of all, I want to start with the biggest question I get asked all the time, and that is how to lose weight and how to lose fat.

And really, that’s like a 64000 dollar question. And if there was one key to doing that, the person that was able to share that would be a billion, trillion and whatever, because for years and years and years and decades and decades and decades, there have been thousands and thousands of businesses built off the back of trying to get people thinner, healthier, lose weight, more active and all the rest of it.

And if there was one thing that enabled you to do that, then, you know, somebody would have shared it and made themselves very wealthy.

But the truth is, is that there are many different ways that you can approach it and tackle it like anything in life. And but there are some core fundamentals, really, that you can follow.

So really, first off on the losing weight and losing fat and specifically talking about us dads in their 40s, you know. With the five day challenges I’m running at the moment, a lot of people have posted in the group that they have got to a certain stage in their life and they you know, they just carry on a bit more weight than they’d like.

And unfortunately for us, guys, is always around the middle. So it’s the spare tire, the rubber tire, the midlife dadbod, whatever you want to call it. That’s where kind of the net effect of our either extravagant lifestyle or excessive lifestyle tends to end up. But there are some basic fundamentals. The first one I see get banded around a lot and it’s valid to a point, and that is calorie deficit.

Calorific deficit. So what does that mean? That means basically cutting down the amount of calories that you take in on a daily basis, quite simply.

But one of the biggest areas that I see kind of gets me some, which is really important is that you might get somebody like me today who’s decided that I want to lose weight and I want to lose my belly. And so I’m going to go into a calorie deficit, which is great once you know where you’re at currently. So what I mean by that is before you go into your calorie deficit, do you know how many calories you’re actually consuming a day?

And I don’t just mean in one day it has to be over a period of time. Right. So the simple way to do that is just basically to track your diet. I suggest a week, ideally two weeks, because it gives you a better kind of baseline of how you consume food and eat over that period of time. And then once you’ve got that baseline, then you can gain the calorie deficit.

Now, there is some statistics in science behind calorie deficit. And it’s not just you consuming two and a half thousand calories a day. You’re just going to drop a thousand calories and have 1500 calories, which I have seen being posted on some social media groups, which is not the way to do it, really. So what you want to do is and what you want to being calorie deficit by 19 percent.

So, for example, if you are consuming the recommended daily amount of calories per day, which is two and a half thousand, and you not going to calorie deficit, then you want to cut that by 19 percent, which basically takes you down to 2050 calories a day.

The problem with going into calorie deficit to march is that while there are a number of problems, really, but the well, the two main ones are that if you go into a calorie deficit too much, you’ll be starving, hungry. You won’t be able to focus. You know, you’ll be lacking in energy and all the rest of it. And the second thing but more important is that calorie deficit works to a point.

It’s not a long term solution. And so to kind of kick start, you’re going to calorie deficit. But the problem with that is that if you go into too much of a deficit, the body goes into kind of fight or flight or what we call starvation mode. And what it starts to do, it actually has the reverse effect of basically losing weight and fat and the body starts to store it.

And the reason while the body starts to store it is because it goes into starvation and it’s almost like, bloody hell, you know, I’ve been having two and a half thousand calories a day. You’re now only giving me fifteen hundred calories a day. I’m in trouble here. I need to retain the fats. We need to retain the energy. I need to retain all of the nutrients that you’ve given me from the last meal.

And I need to store it. And what happens is people can actually start gaining fat and they can actually start gaining weight when that happens.

So that’s why I say calorie deficit only works to a point.

So the next common thing that I see and I don’t know if this is an ego problem or anything like that with guys, you know, we do our ego does drive us, unfortunately. And that is that.

Oh, yeah. You know, just go out running, just go out, run in your burn loads of loads of weight and loads of fat and again, are very high level initially. That’s exactly what will happen. But there’s some dangers. We’re just going out running, particularly if you’re not a runner, you’re not a conditioned runner. And some of you listening to this might think, well, anyone can run.

Yeah, you can. Anyone can run. That’s absolutely right. But will you stay injury free? The chances are not, the biomechanics and our imbalances that we develop over the course of our life, particularly if we’re sitting at a desk and all the things like that. If you then decide to go out and run a five or a 10K and you’ve not been a runner.

At all or you’ve not run for like 10 years, the chances are you will hurt yourself or you will get an injury. But coming back to the weight loss scenario, yes, you will. You will lose weight, but that won’t. Again, that’s not going to be a long term sustainable thing. And you cannot and I bang on about this all the time. You cannot outrun a bad diet. And what I mean by that is that you cannot exercise and then think that you can eat whatever you like. You can absolutely physically do that.

But if you’re if your objective is to lose fat and lose weight, that won’t achieve the objective because all of the processed foods are one of the high inflammatory fat foods, all of the foods that have sugar in them that you consume because you think your running will just turn off all of the functionality and all the ability for the body to burn the fuel in the most efficient way.

And what I mean by that is to give you an example, is that if you are continuing with your high sugary foods, what happens is when the body has digested all of the sugar that it needs for energy to store in the muscles, to convert into them to glycogen and store in the muscles, the remaining remainder of the sugar then will then get stored as fat, basically.

So you will actually be doing you won’t be reducing your fat. You’re actually increasing it. So you cannot outrun a bad diet. And to kind of give you some context around it, if you wanted to burn off the let’s assume we’re going to just follow our standard diet that we have before we started to exercise or want to get healthy. Right. And let’s assume that on a Friday night we would have a Domino’s 

Pizza, a large Domino’s Pizza that on average is around about two and a half thousand calories.

Right. If you wanted to burn off that two and a half thousand calories that it had from that pizza, you would need to run the equivalent of the London Marathon or a marathon to do so just to be net the same as what you were before you ate the pizza. So the reason I say that is to illustrate the fact that.

We in order to burn off the calories or the carbohydrates or the protein or the facts or everything else that we’re eating, you have to there’s no direct correlation in terms of the amount you consume into the energy they expend. So you’re going to have to do a huge amount of exercise just to get to the net effect without being in a calorie deficit to lose weight, all the rest of it.

So that’s one of the other things. You know, diet is really, really key. And I say this to everybody that I work with everybody that buys our programs and it’s in our programs that 80 percent of your results will come from your diet, 20 percent.

The remainder of the 20 percent will come from exercise. And so for the first two weeks of you wanting to make a change, I always advocate the tracking of your diet and in changing your diet before you start to exercise and you will notice a significant impact in weight , in fat, in energy levels when you get the right nutrients in your diet.

And the final thing I want to talk about in this solo episode, and that is what did I want to talk about, that was the fact that calories or calories and it was, And all calories are not equal.

And again, you only have to break it down to understand that. So to come back to my calorie deficit example of 1500 calories. If you were to have a whole food diet, which contained of 1500 calories, you used to have vegetables, you would have meat, you would have fish, that’s 1500 calories. Right. But if you would have 1500 calories worth of chocolate, do you think that has the same nutrient quality?

And do you think that you would have the same outcome if you were to consume that same 1500 calories in chocolate? The obvious answer is no. So what my point around this is that not all calories are equal. And once you’ve started to dial in your calories, the next level you need to go down to to the macro nutrient level.

So the three main macronutrients that our body needs are carbohydrates for energy. That’s our primary fuel source protein, because that helps with muscle repair and building and lean muscle and then fats, because fats are very important. Good fats are very important for some of our cognitive function. The brain is 60 percent fat and some of our cardiovascular function are various different functions in the body.

So once you’ve done, Once you’ve dialed in your calories, then looking at your macronutrients. And really the breakdown of your macronutrients is really dependent on, again, your objective. But by and large, for people that listening to this, if your objective is to lose fat and to lose weight, like I said previously in the recording, is to dial back your carbohydrates.

Now, there’s this big thing around completely cutting out carbs. If your diet and all the rest of it, any you know, you can’t you say you can’t. It’s not advisable to cut out any major food group in your diet, but you can change the ratios of those food groups. So I always kind of advocate using a ratio of two one one. And what that means is it’s two parts protein to every one part, carbohydrates and fats.

And by doing that, you will feel fuller for longer because protein is the most satiating macronutrient and proteins come in the forms of, you know, from a vegetarian perspective, a lot of beans, a lot of legumes, chickpeas, things like that.

And from a meat perspective, you obviously got chicken, you’ve got steak, fish, you know, lots of things like sea bass, salmon, cod, things like that.

So that’s your kind of protein sources. And then from carbohydrates, when we want to be doing with carbohydrates is we want to be making sure that we have what they call low GI carbohydrates. And what that means is, is that when the carbs, carbohydrate is eaten and then it’s digested in the body, the way that it gets released into the blood sugar and the way the body has to react to it is a much more tapered way with with white potatoes, white rice and white bread.

The body gets this massive rush of sugar because it’s breaking it down very quickly, converting to carbohydrates into sugar, convert it into glycogen and then storing the muscles. And so the body has to really use insulin to balance out your blood sugar and you want to eat for good sustainable energy. You want that slow release of carbohydrate throughout your day.

And then we have fats for like I said before, for there’s loads of different reasons why you need fats. But the important point I want to make about Fats is that this is not your fried food from your takeaway, because that is predominantly vegetable oil is a hugely, hugely inflammatory.

It’s massively detrimental to the body’s functions, the biggest one being our gut brain connection and the information that those fats can cause on the brain, which can cause extreme things like depression, anxiety and all that kind of stuff, just by having these inflammatory vegetable oil fats.

The fact that I’m talking about are things like your omega 3s, omega 6s omega 9s and, you know, saturated fat, which is contrary to what we’ve been told by the health service and all the rest of it. And without going into too much detail, the study done in 1952 in the in America has been found to be incorrect in so much as saturated fat does not cause heart disease.

And so, again, like anything we need to have in moderation, but we need saturated fats in our diet, so those are the three main macronutrients, and like I said, I would advocate a ratio of two one one, say two parts protein to every part, carbohydrate and fat. And it obviously depends on how active you are as to how much protein you have. So hopefully that helps.

Hopefully that has dispelled some of the misconceptions around dieting and losing fat and losing weight. If you want me to answer any further questions, by all means, contact me on social. So message me on Facebook, our Facebook page or in our Facebook community on Instagram. Have a look at some of our stuff on YouTube. You can send me an email to [email protected] and I’ll be happy to answer any of your questions.

Check out some of the free resources that we’ve got at [email protected]  So I have a five day challenge of which we’ve got about 350 people doing a live five day challenge at the time of recording this. I’ve got a 14 day fat lose kick start program.

And then we’ve also got our paid programs, which are the the 30, the 90, 10, 30 day challenge, the 90, 10, 90 day challenge, and the 90, 10 plus coaching where I personally coach you through the whole 90 days. So like you said, guys, thanks very much for listening. I really hope that helps. And I look forward to the next episode.

Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please subscribe and I would really appreciate it if you could leave a review on iTunes or other things mentioned in the episode will be in the show notes and a full transcription is over at Fitter Healthier Dad Podcast.