Quit the Crash Diet! Expert Tips for Sustainable Weight Loss | LifeLONG Ethan Suplee cover art

Quit the Crash Diet! Expert Tips for Sustainable Weight Loss | LifeLONG Ethan Suplee

Quit the Crash Diet! Expert Tips for Sustainable Weight Loss | LifeLONG Ethan Suplee

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 Today's episode features Ethan and guest Tyler "Smitty" Smith, an endurance athlete who successfully shed 90 pounds, discussing the intersection of practical health and real life. The discussion focuses on sustainable weight loss strategies and the critical mindset needed to overcome common hurdles like binge eating, body image issues, and gym anxiety. Smitty's journey from nearly 300 pounds to training for a 50-mile ultra-run provides a powerful roadmap for anyone seeking to boost their mental and physical well-being.Achieving Sustainable Weight Loss and Diet MindfulnessThe primary challenge in weight loss is achieving consistency, not extreme effort. Smitty emphasizes that sustainable habits are the key, rejecting the grind mentality of crash diets. He learned that he "couldn't outwork a bad diet," realizing that nutrition education was essential after his weight plateaued. The solution lies in making small, realistic changes and focusing on moderation rather than sweeping declarations to eliminate all treats. Practical diet tips include strategic swaps, like cutting full-sugar sodas, and practicing mindful eating to achieve the same fulfillment from smaller portion control. Ethan relates this to his own struggle with wanting to eat bigger/more filling foods, but confirms that slowing down and paying attention allows the body to register the feeling of being full and prevents the damaging feeling of being overly full.Overcoming Food Shame and Emotional Eating CyclesBoth Ethan and Smitty candidly discuss the pervasive role of shame in their past relationships with food. Smitty confessed to hiding food. To break this, Ethan now follows a crucial rule: he does not eat anything he wouldn't be willing to eat in front of his wife and kids. Decoupling eating from the feeling of doing something wrong is essential for long-term health. For managing food during challenging times like the holidays, the advice is simple: set aside the guilt and don't leave the table feeling sick. Ultimately, the goal is to shift away from binge behavior and recognize that eating to the point of incapacitation is not actually an enjoyable feeling.Starting the Movement Journey and Conquering Gym AnxietySmitty's journey began with a symbolic, painful march up a steep path called "Cardiac Hill" when he was near 300 pounds . However, he stresses that starting small is vital, echoing the philosophy of "meet ourselves where we're at". Even activities like parking further away, taking the stairs, or doing five-minute walks around the office contribute significantly over time . For those struggling with agoraphobia or gym intimidation, Ethan and Smitty offer practical advice. The most effective icebreaker is asking a simple question about someone's technique or equipment . For those nervous about using free weights, Ethan's perfect opening line is: "Can you gimme a spot, bro?"—a request "gym dudes" are eager to fulfill . The critical mental shift is recognizing that you have the right to exist in any space, including the gym .The Importance of Varied Movement and Data ManagementMovement doesn't always have to be forward motion. A clip shared in the show highlights that human joints and muscles are designed to move in multiple directions, yet most of life is spent moving forward . Introducing variety, like purposely moving sideways or backwards, can improve balance, strength, and mobility, and can even help alleviate common pain in the knees, hips, or back caused by conventional walking . Finally, when it comes to the scale, Smitty advises transforming the number from a definition of self-worth into a piece of neutral data . Understanding that weight fluctuations are often due to hydration, glycogen, or food waste allows one to "zoom out" and focus on the overall long-term trend, fostering kindness towards oneself.Want to be on a future episode? Register here to join the conversation: 2way.tv/ethansupleeDon't forget to subscribe to the YouTube for clips, full episodes, and more!If you have any inspirational quotes to share, post them to Ethan's subreddit, r/EthanSupleeLifeLONG. It’s also a great place to discuss episodes, post about your successes, and embrace the community.Lastly, you can send video questions to ethansupleeshow@2way.tv and we will play them on the show. Hosted on Acast. See acast.com/privacy for more information.
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