Fat loss WITHOUT counting CALORIES | 3 OTHER ways to 6 pack abs

I'm going for visible abs in 8 weeks but I'm putting my calorie counting on hold. There are other MORE important factors that affect my daily consumption of food than counting the calories in what I eat!
And for those who bash anyone suffering weight issues with the CICO mantra.....it may be worth listening to why EVEN IF YOU ARE RIGHT, you are wrong!
Calories in and calories out is CLEARLY a balance that needs to move in the right direction for fat loss to happen, but focusing on it as the reason for success or failure is not working for the MAJORITY of people. Just doing what's "known to be right" doesn't come easy - if it did, no one would smoke, there'd be no heavy drinkers and half the population would not be overweight (like I was).......so maybe focus on other issues?
Just rambling thoughts :)
SUBSCRIBE: / @marklewisfitness
INSTAGRAM MARK: / marklewispics
INSTAGRAM NIXON: / nixonruns

[@rigeus]

Thanks mate! This older video from you just "found" me in the right moment, as I'm about to ditch my calorie counting and move on to focus more on fitness and healthy behaviors. I've been a calorie counting fanboy for long enough. “I need to fix that”, so I'm learning to handle temptation, fix my behavior around food (I know is possible!) and build accountability.

[@MarkLewisfitness]

Hope it is going to plan for you 🙏

[@bigG88]

“Perfect advice that is not followed is useless, better good advise that is.” This is literally a life changing quote.

[@cholst1]

Perfect is the enemy of great

[@suserman7775]

The pragmatic approach. It's relevant to pretty much everything in life. But there's a cynical angle; people KNOW they're using "perfection" as an excuse.

[@stefan8521]

Hello Mark, I stumbled across your channel while looking for reviews of the wahoo kickr bike. Have now watched a bunch of your videos - this one is particularly good. I'm a doctor and am as guilty as anyone of pushing the move more / eat less line while knowing it is rarely listened too. This should be compulsory viewing for anyone trying to help someone with weight loss issues. Also, I think the alcohol addiction analogy is entirely fair. Keep up the great work!

[@jeanettepallett4455]

I felt quite emotional listening to this. I've tried to explain the challenges I face with food and my particular traps, so many times NOBODY has ever grasped what I'm trying to explain. I see in their faces they think I'm making excuses to be greedy. But I try so hard, so often. So. Thankyou for explaining it so well. Going to make a plan and work on accountability. Thankyou again.

[@SmithsFitness]

You got it Jeanette, if it was easy everyone would be in shape! One thing I tell my clients is to stack little wins, too many people make this big grandious plan and ultimately fail. You've gotta lose 1 kg before you lose 10. Good luck!

[@jeanettepallett4455]

@@SmithsFitness absolutely

[@the-nothing-channel]

I was 125Kg 7 years ago (190cm) and now I live a very sporty lifestyle (85kg, marathon runner). I can relate to every word you are saying - food addiction is very very hard, in fact I‘m writing this comment after eating 2 pizzas and ben&jerry after telling myself 10 times not to do that. What I‘m saying, it‘s nice to know that I‘m not alone. Thank you so much!!!! It makes me beat myself less knowing that there are people out there, experiencing the same thing

[@mzabs1871]

I know this video is old but I just found your channel a few weeks ago so this video is new to me. I have said for years and years that addiction doesn't run, it gallops, in my family. You name it, we have had it - drugs, alcohol, smoking, gambling, shopping, work and food. I used to smoke and when I did, it was 1 1/2 packs a day. I quit cold turkey when I found out I was pregnant. That was almost 21 years ago. I LOVED soda. I drank at least a 6 pack, if not more, a day for more years than I can remember. Then I made a bet with a friend and quit cold turkey. I used to binge drink on the weekends when I was younger. Then I quit for years but in 2018, I started up again only now I was drinking during the week and it got to the point I was drinking 12 beers a day for well over a year. My mother got cancer and she was dying and I said I wanted to be sober so she could die in peace. I quit last February and its been a year and I have been sober. But you know what I cannot get a handle on no matter how much I friggen try - food. Effing food is the bane of my existence and has plagued my thoughts for the last 35 years. I know you said in your video that you cannot compare alcoholism with food because you don't have enough knowledge. I can tell you from my own experience that the addiction is the same. The pull is the same. the constant thinking about it the same. And honestly, the only way I will ever be able to not be addicted is the same - give it all up. I know people say that restrictive dieting is bad and it may very well be but the only time that I ever felt good and wasn't tempted was the 10 months in 2013 when I gave up all junk food. and I was fine until the holidays, dessert with the family dinner tempted me and I have never been able to go back. I love your channel because you aren't preachy and you have been there. Sorry Im so wordy. I could really go on and on about this. Thank you for your videos.

[@chris9258]

Hi Mark, Your story is very familiar, I was previously 125kg and now 70kg. I reduced my food cravings and binge eating by reducing my carbs to less than 25g per day. First month was very tough but now the cravings are almost gone.

[@xxannxx87]

I feel you so much in this video! I've been going through all this. Avoid all the tempting places, not getting any junkfood in the house.. thinking about food wayyy too much. Now it doesn't consume me anymore, I have half a slice of carrot cake in my cupboard, oatmeal cookies, chocolate mousse, ice cream in the freezer and it takes me weeks to finish. A year ago I would've eaten everything in 15 minutes..

[@crisoxley9695]

I know this video is old, but I'm new to the channel and watching this video is like watching myself in a mirror. From 2010 - 2022 I have an all consuming (literally) binge eating disorder where I was spending about £700 per month on takeaway food, £30 a night, 6 nights a week at minimum. I ballooned to 32.5 stone and somehow never managed to have a heart attack. Since January 2022 I have lost 20 stone. I am 12.5 stone now. I hike the steepest mountains I can find every weekend. I can climb Ben Nevis and barely break a sweat, I have also started running, mountain biking, and finally travelling places around the world now that I can fit into an aeroplane seat. This video is amazing, and I atually feel like I am watching some who truely would understand how I felt for those very dark 10 years of my life. Love the channel, Mark 👍

[@canadiansasquatchadventures]

Wow. That definitely resonates with me. I've a sugar/chocolate addiction quite like you talk about. Been known to hide them, and their empty wrappers around. If I don't have a plan for food, then, yup, junk food happens. I too was a heavy (over 300 pounds) tall (6'6") person that needed to lose weight and the best way to do it was planning the food so that I couldn't get to the junk (I did lose 100 pounds, but I'm still 6'6"). Very well stated and thanks for sharing all that you do!

[@MarkLewisfitness]

Good to hear from another PROPER size human 😁👍

[@AmanBansil]

Really good video. You understand the mindset really well. I def struggle with all of this. The video is well done: it’s genuine, well made, and relatable. Good job! I subbed.

[@TehTKMGhost]

Thank you Mark, this really helps in so many ways. Never have I heard someone explain how I feel about food so well. Helps when you know you're not alone.

[@bigfella9600]

Had a thought I might have a good addiction and binge eating issues but your videos have made it abundantly clear. Thank you

[@Stuey001]

Content is getting better and better, you are really finding your style. Inspirational as usual. Thanks Mark.

[@adventurecats4816]

I've watched this particular episode several times because it is so relatable. I travel with a bag of healthy snacks so I won't find myself out and about, hungry, and stopping somewhere for potentially disastrous foods. Thanks Mark.

[@mauricetremblay1324]

What I love about this channel: no BS! Thanks Mark.

[@andrewzach1921]

I noticed friends had no problem telling me I was too skinny but never said a word when I was fat. That’s just how people are.

[@matsfotografi]

Best clip I've seen in a really long time. I have managed quite a massive weight loss since april 2020. Now I'm trying to find my balance with loads of training (bicycle, Zwift) and a much more healthy attitude towards food. This video really helped, thank you!

[@airtime0007]

Mark, stumbled across your content a few weeks ago. It’s outstanding. No doubt the subscribers will come flooding shortly. In the meantime keep banging out this gold. Also, with the greatest of respect your Mrs is a stunner.

[@garyharvey3545]

one word Keto where for the majority of people reducing carbs low enough actually eliminates cravings. Especially high sugar non foods like Ice Cream. Calorie intake can not be measured so simplistically without recognising the metabolic influence of Insulin in preventing the burning of body fat and much more. Being fat is.disease a disease of carb addiction. All credit to you for brilliantly managing yours.

[@gregsteele6349]

Great video, an excellent explanation of addiction. Food, alcohol, drugs, there's very little difference. I'm 59 yrs old and just getting back in shape after 5 yrs of nothing. Love your channel and your approach and attitude to fitness.

[@avneet06]

Hi Mark, Your videos are very good advice to all of us athletes. Please keep putting it out there and we'll continue to get better. Also, I have that

[@jofitness9373]

Being accountable to others has not worked for me personally so far. Holding myself accountable however is my way to go. I simply cannot be fit for others, I only started to enjoy fitness once I made it all about myself. That was what made it sustainable and enjoyable for me. But again, that‘s me.

[@oliverplowman]

Damn mate. Just wow. I struggle with all these issues, thanks for taking the time to put this down so logically.

[@k.l.7782]

I love that your content not only revolves around weightloss, but you always weave in some actual life advice by talking about your wife and the relationship you have.

[@MisterMetric]

I’m currently waking at dawn and doing 6-8 miles (fasted) after years of being lazy. I needed to hear a lot of what you’ve said in your videos years ago, but great content to keep me moving onward. Thanks for the support

[@EugeneYunak]

Mark, i joined this channel because of your Husky content, but this is probably your best, most impactful video. Addiction is a bitch, and dealing with it involves these three strategies you outline - no matter what this addiction is.

[@rhinopaul]

Just got back from summiting kilimanjaro. Most people would think I'm in a good place but within 10 days of being back home iv binged and put on 8lbs. I'm glad to have stumbled across your video,even tho I already know and understand what you are saying its still been good to listen to.

[@santosvella]

I'm finding your videos very relatable. I'm a couple of years older than you and have been that guy with the six pack several times in my life. But I obviously failed to make lifestyle choices or I relapsed mentally. Calorie counting is just a tool of many tools that we use to achieve our goals. I've found the biggest mental thing to focus on is to never give up and to always be working towards ones goals.

[@johnrbrown1968]

This video is outstanding. Oddly, I struggle with the other aspect of eating due to a high metabolism. And while people have said I wish I had that problem, I struggle with body issues because I can't carry enough healthy weight to support my body and joints. Instead, the accountability of exercising, which is forcing me to eat and analyze what type of foods I'm consuming has helped. I'm not addicted to food, but I've been more addicted to excuses and being lazy which, though not quite as dangerous, can still have a very negative impact. GREAT VIDEO. Thanks for this! 👍🏼👍🏼👍🏼

[@davidsullivan4669]

Thanks, Mark. Sound advice for someone who is trying to become above average. I appreciate you and your videos.

[@DiegoNovoa]

Amazing video... I really loved your alcohol addiction methafore and the movie clip you used to explain it. The full message of this video about how your brain works on addictions, routines and motivation is a must, not only for losing weight but for becoming and achieving what you want in life

[@The8mile123]

Maybe the best content I have seen on food addiction....

[@Terry.Bowyer]

Hi Mark. I’m new to your channel, and am not ashamed to say this video brought a tear to my eye (just one, maybe two). I thought what you talked about resonated with me to a deep level. I too have been sick downloading another calorie counting app thinking it will change my attitude, and remove the temptations. Your video has helped me put all my thoughts and feelings into perspective and provide a way forward. I thank you. You’ve earned a new sub :-)

[@MarkLewisfitness]

These comments make doing KZbin soooo worth while 🙏

[@rockatanescu]

Hi Mark. I've already shared this clip to several of my friends because you put this issue into words much better than I ever could. It really helps to know you're not alone and your videos were very helpful to see that other people have the same struggles as I do. You're an inspiration and your videos help me push forward and get healthier.

[@MarkLewisfitness]

Likewise - when people feedback like this it helps me and others that read it🙏

[@JesDickerson]

This was a really great video. I definitely have suffered with all of this and nodded through the whole thing. And anyone that’s struggled with the temptation knows about eating before you leave and carrying safe snacks like protein bars just to be able to go out to Target and not eat a thousand calories bc they were there.

[@benjaminprescott384]

Gonna probably be watching the rest of your videos. I'm currently at the second part of your journey, having dropped 120lbs, swore I'd never need to do that again, and about to go and do it all over again after life went to hell and I backslid for a few... well... years. The mental/emotional aspect to food and self-image is the part that only people that have gone through this speak about or seem to understand. Long way of saying, really appreciate the vids. Cheers!

[@crackerbarreIkid55]

Congrats on 200k subs Mark!

[@FreeLancerLondon]

My weeknesses include biscuits, cakes and peanuts. Love'em. I don't feel feel I was quite in the addiction category. For me it was about making better choices. Eating more fruit and veggies and less calorie dense food. Dropped 15k over 18 months. Never counted a single calorie. Great video. Thanks for sharing.

[@scottbeesley894]

Really good stuff Mark. You’re bang on; sometimes calories in and calories out doesn’t help. It’s all about changing behaviours

[@elrycsrc]

Late to this, but your description of food addiction and the mcdonalds drive through was dead on. I also appreciated the commentary about not being able to abstain from food conpletely. The best luck i ever had was abstaining from types of foods, but having fallen off that bandwagon I've slowly added about 50# over the last 5+ years. Time to get back at it.

[@robertwalkerdine1178]

Ex alcoholic here. 4 years sober two days ago. Been cycling for 3 and half years and just got into running. Recently found your channel and it's really good 👍🏼. I'm also a greedy f***, I have used CICO to lose weight though. But the alcohol and food situation is very true, they're both always there forever, for me anyway, but both get easier as they become a habit

[@davidcoward7462]

Wow Mark! The light bulb just went off for me! Thank you!!!

[@christiantaylor1083]

I love this video, eye opening and talks about something different than every other video online. I'm overweight, losing it slowly. Junk food has never been my weakness. I never think about donuts, ice creams, crisps, chocolate, etc. I'll have them very occasionally and then move on with my life. My weakness has been sugary tea. I wake up, make a tea, go shower, drink it when I come out while I'm getting dressed, and then I go make another. 2 teaspoons, or if there aren't teaspoons in the drawer, a tablespoon of sugar. Making a tea has been my go to pre-everything. Watching a movie, need a tea. Gaming with friends, tea first. Doing housework, sure let me just make a tea to drink when I'm finished. I knew it was adding 600 calories, roughly, but that didn't phase me. Without the tea I actually under eat calories because I never snack, and all I really eat other than some fruit is peanut butter on crumpets rarely, and my dinner. Two years later and the regret of knowing I've basically had 400,000+ calories snapped me. Thing is though, I already knew it was bad for me, I thought about it everyday once I noticed I wasn't Slim Jim anymore. Didn't stop me. Habit, routine, comfort, they're hard to break from when they keep you short term happy and they're so easily accessible.

[@chronic888]

Hi. Recently found your channel, really not sure how. At the end of last year I decided to take control of my life after years of sitting at a desk stressing about business and drinking and eating like shit. I went vegan a few months ago (animal rights, environmentalism, and plant based health). Listening to you talk about your journey is incredibly inspiring and informative and relevant to me. By riding, running, lifting heavy and also currently doing Caroline Girvan's Epic program with a couple of friends and eating a lot of vegetables, rice & fermented beans and hemp protein & seeds & fortified oat milk... Basically, protein, vitamins, fibre, and good fats (oil, avocados, etc.) and not a lot of carbs I am steadily losing KGs (I'm @ 74 Kg from 80kg a few months ago) without counting calories and mostly feeling full. I imagine this gut that took me a decade to build is going to take time to shed, but I am addicted to progress now and I can't wait to be lean and powerful. Thank you for helping motivate me to care and think about my fitness and nutrition. It was hard to start but now all I want is to get stronger so I can really enjoy the things I love (mountain & road biking, snowboarding, climbing, mountain running)... Fuck yes. Thanks Mark.

[@kristofraemdonck]

Fantastic video. So relatable. I find that having an activity goal is the most motivating. For me it is shortterm running a half marathon and longterm running an ultra and being there for my little girl.

[@MarkLewisfitness]

Perfect goals 🙏

[@SQTierHog]

This is me all day. Thank you so much being so real!

[@medicblog999]

Bloody brilliant, and just what I needed to hear. 9 days in to owning a smart trainer....over 200 miles on Zwift (and loving it!), but still everyday I end up filling my face from 3pm onwards and undoing everything that I had achieved with exercise. Start again tomorrow(not wait until Monday) with your advice in my head. Ta!

[@martinthain7881]

As someone who has trained indoors 3 times per week for a few years, I recommend fueling your rides so that all the calories burnt are replaced whilst you are training eg gels, cereals bars, banana, post shake.

[@pandeomonia]

Alright I'm just starting my fitness journey -- I know myself that I know there's a good chance I can't stick with it forever, but I'm 5 months in which is longer than most of my other hobbies. Hoping I can make that final step and convert fitness from a hobby to part of my life as naturally as breathing. Anyway, I had to pause this video halfway in and just thank you so much because you are a HUMAN BEING and it is refreshing watching a HUMAN BEING have human being problems like me. I like to hear that you're not perfect, like me, and learn what I can do to mitigate and improve on my weaknesses. That, by far, is why you've instantly become my favorite fitness guide.

[@SilverbackMattG]

Keep up the great videos Mark - inspiring me to make my own channel after years of procrastination 🎉

[@ajfreeze215]

Nice job on this topic! I have this conversation with people daily in my work, and it just seems to fall on deaf ears. It’s tough to help people that will not help themselves.

[@adamsmith2484]

Bloody good video Mark, I too am doing an Ironman next year (Barcelona) and have been dealing with a serious injury which required an operation. Now back to point zero and at 106kgs it’s really helpful to find content that makes sense. If you can do it...... anyway I’ll put the pointers in this video to use as well as ‘earning’ my food rather than just eating it without accountability. Keep it up!

[@BoloGrubb]

great clip. I am enjoying your videos and finding them helpful to my own motivation to be healthier. Also I came across your youtube channel looking for reviews on the Wahoo kickr Bike, which I now own and really enjoy. Thank you

[@simonmartin629]

This is such a great video, I still count calories to help hold myself accountable following a bad day. I have learnt a lot over the last year or so about how I associate food with certain moods and situations and have been able to put some practises in place in order to counter these....but I still have bad days where that goes out the window. Although it is hard to see similarities between different addictions there is one thing that is true with them all, being sober of your addiction is always a work in progress.

[@maximusp7043]

As I'm young, I am still fit and my metabolism and exercise routine keeps me from being fat, but anytime I explain to my friends exactly how much junk food I ate (literally 3 pounds of snickers in one night), everyone has an excuse for me... except for myself. Thank you for your video! It is motivating to know that I am not the only one who has extreme eating binges that seem unstoppable, and that you can turn them around. Thanks!!

[@SB-cd9vo]

My favourite video so far. Perfectly summarises why this discussion goes around in circles on social media. Brilliant. A little, distracted observation: you said a few times that you don't drink alcohol - judging by that wine rack, either a) you mean it in the sense that my brother does when he's having a medical - "only a couple of bottles a week now - it's nothing compared to what I used to drink" b) Jen makes up for your allowance or c) it's a nice display, mostly of gifts and raffle wins.

[@DebOhioGrl46]

This video is awesome!! I’m so glad I found you. Thank you! 😎💪

[@dr5951]

Hi Mark, I'm new to your channel and I'm basically going through all your video's. 1 - because I think your information is sound and full of helpful advise and 2 - just love listening to you make wise cracks about different topics. I was a personal trainer for 20+ years and have had a number of clients that you just want to beat with a stick. They spend all this money to have someone to make them accountable for their actions and don't follow through. Completely frustrating!!! Thanks man, good stuff (c:

[@wildernesstraining1957]

Excellent video! Just watched Denzil in ‘Flight’ quite recently. Also excellent. And yes, one drink is too many, and a hundred is never enough, at least it was for me over a period up until 22years ago. All the will power in the world won’t help with addiction. I was fortunate in finding help from a page towards the front of the phone book. I like checking in with Mark, his videos certainly help to bolster my way of living these days. Which, when I’m healthy, is pretty good, I train hard, eat well, and am trimmer than my fighting weight from half a lifetime ago. When you get a second chance at life, it can certainly make you take things a little more seriously than you might have before! Thanks Mark for another gem!!!

[@captainlogic2679]

This video did not disappoint, more please.

[@calm.aware.]

Your content is severely under-recommended. I’m binge-watching your whole channel now. Hopefully the algorithm gets the point! 😊

[@MrRickle]

Excellent video. You get it and you explain it well and with accountability.

[@cdhikes2906]

I love that you said that CICO works, but that you don't care about it. Unfortunately for most of us, knowing what we need to do and acting on that knowledge are worlds apart. Figure out the "why" and the action will follow. My "why" is so I can hike faster and longer. Hours and hours above 10,000ft (3048m) is difficult and more so when you're out of shape. Thank you for being a motivating source to so many who just need to take that next step!

[@louiseredman4207]

Mark, I also stumbled upon your channel while browsing for other things (Garmin reviews), and I’m thankful everyday that I did. Keep up the great work. It inspires me to train harder and smarter. At the moment I’m aiming for “better than I was yesterday” which will soon be “better than average”.

[@louiseredman4207]

Also, did we get an 8 week update on the abs? I haven’t seen one. Nudge nudge.

[@davidmorgan9138]

You nailed it - this is me too - you are so right on the mark. I lost 50 pounds (23 kg) and I never want to be that person again. Hence the swim, bike, run.

[@Jono01]

Calories in calories out is great for short term challenges but not good for long term maintenance. Great video Mark. I relate to a lot of what you said.

[@anthonybrett7]

This Really needs to be shared, like, ALOT! I hear that "Calories in, calories out" message alot on KZbin fitness, or "put the fork down" "move more", it's refreshing to hear there can be more to it than that for alot of people, I wonder what Greg Doucette would think of your message. 🤔

[@jlogan2228]

i know exactly what marks talking about when he says as you are sitting their getting the food you are telling yourself not to but you are on autopilot to your addictions. Before my wife an i moved in together i made it perfectly clear that all snacks like chips, candies, cookies etc for the kids and even protein bars and such needed to be LOCKED in a cabinet bc if not i was for certain going to binge on them. Same thing with anything she bakes like cookies etc, i legit drilled a hole in the produce shelf to install a lock to keep me OUT of it.

[@seasiderp6859]

Fantastic mate, great vid 👊

[@chooseboost]

I appreciate hearing someone else’s story that has had to manage their weight. I find it hard to listen to or be accountable to someone who has never struggled with weight.

[@findermanimages]

I really needed this. The alcohol v food abstinence is spot on. For years (and years!) I did way too much of both. I knocked alcohol on the head on Boxing Day '21 and have not been tempted since. Unlike Denzil, I have two bottles (military/birthday gifts) in the house that remain untouched. They are not out of sight, either - I'm simply not tempted. Food, however, that's a whole different story. As you pointed out, we need to eat. I train a lot and think that's enough to warrant eating tons of crap food (I associate coffee with biscuits and that's an issue), but I know it's not right. This video has helped enormously and I'll be adopting a lot of what you have put forward. Thanks a lot. New subscriber!

[@whitehorsebricks2670]

This really hits home. The comments like 'You're really tall though" and "there's nothing of you already". Yes, in the grand scheme of things I will always be lanky and thin, but I'm now lanky and thin, but with a flabby belly and can't fit any of my trousers that don't have a stretchy waistband. It's definitely a problem having a tough day at work, not having the time or inclination to cook and dinner consisting of 2 tubes of pringles and a 200g dairymilk. Feels great for the five minutes it takes to eat, but infinitely worse afterwards. Even worse is getting to mid afternoon and knowing that I'm not going to avoid it happening.

[@danielaruffin2182]

15:51 Temptation, association (food while watching TV at night in bed…), accountability (Facebook group, Strava: share your goals with your friends, with people you care about so you stay consistent) reducing a run/bike time, starting to lift weights again… Awesome advice and thanks so much for these tips. 💪🏻💪🏻💪🏻💝

[@Pippinking]

Sorry for the second message…your point about “are we not on the same side” is great to hear and helps with a natural propensity to resist and defend. “Temptation, Association, accountability”….that is getting stuck on the fridge door. F “calories in calories out” telling an addict they are killing themselves just doesn’t work. Oh yeah, also love the content because you are funny ! and that helps puncture the tension as well as humour making the points for you. Nicely done.

[@marks-0-0]

Great advice Mark, I'm basically what they call skinny fat so slim overall with fat only around my waist and chest. My diet is pretty good so know my problem is mainly down to snacking and the free hot chocolate at work! I love it when after spending a week or two eating clean your core just feels lighter and less bloated.

[@batlin]

Excellent and pragmatic advice. Thanks Mark.

[@dodgecukc]

Thanks for being relatable and sensible!

[@Pippinking]

Great content. Totally explains why men like me with a lifelong eating disorder can’t just put down the food and are not lazy stupid morally defective slobs. The shame is overwhelmingly sometimes. I know the knowledge having a PhD and being a health professional. My addiction is sadly also necessary for life. It’s not like just pouring the booze away. Food is necessary and all pervasive. Fitter and stronger now at 55 than I ever have been. I have been up and down from 25 stone to 11 stone (at 5 ft 10), and then up and down again etc. After the help of a great trainer and honestly a great psychotherapist I am managing it. For me considering how to be nourished has been a game changer. Thanks for all your content. It inspires and helps.

[@fatrunner]

Absolutely spot on Mark, it's a bit like telling a depressed person to cheer up and then they won't be depressed anymore. I've lost 17kg since July 2020 and it's a constant mental battle to cut down on alcohol, crisps, sweets, chocolate and takeaways in the evenings. I'm getting there slowly but surely. 7 more KG to go and I'll be at a healthy BMI and then a further 3kg to get to my target weight, which I'll then look to maintain.

[@defeqel6537]

Well done. Personally, I've found that just increasing my protein and salt intake has helped me cut a lot of the evening snacking, and I've switched from crisps to pop corn on those rare occasions I do snack.

[@WisePaul1337]

"Eat less, move more you..." 🤣 your presentation style is great 👍

[@DaemonViews]

Have been working out for over 15 years. Have been at 6% bf. Have bulked and cut. Ran into a disease that knocked me down completely for more than a year and still struggling to train decently to this day, which added to my bf and being sad about this. This is great advice! My calories in vs out worked great when I was in my 20s and healthy. Halfway through my 30s and recovering from illness, it's a lot harder. Mentally it's harder and physically, both due to age and never recovering full, it's also harder. This just helped make some mental notes of easy change that I can do to make it easier on myself.

[@chrisboyne5791]

Ngl, looking lean is nice and I like it. I'm "above average" and feel fit *enough*. But there is 6-8kg I could stand to lose, and I know that will feel better when doing the activities I love. This video laid out things I probably already knew but really good to be reminded of. I'm also going on 47 and training for a big event, so that focus will (I hope) help keep me on the straight and narrow in the meantime. Good luck, keep driving past and not driving thru!

[@UpNorthMI]

This was exceptional, Mark. It’s great to have someone who keeps it basic and understands the temptation aspect. Really appreciate it. Keep up the great work.

[@AdamGMakes]

Man, this video really resonated with me. Your example of sitting in the drive through literally saying to yourself 'Just drive past, just drive past' and then ordering anyway made me laugh out loud because I've never felt more understood before. It is so demoralizing to not be able to control yourself to that level. But hearing you say it does ease the pain a bit, realizing I'm not alone. I'm gonna watch the video again right now. CICO has never worked for me -- not that the science hasn't worked, but its difficult for me to stay accountable with the tracking. This past year, I've gotten into endurance training and racing and I'm currently training for my first Olympic Tri in May -- ran my first 10k a couple of days ago! Happy to have found your channel, and I'll be thinking of you and the three pillars - temptation, association, and accountability, whenever I feel myself feeling that way again. Thank you for sharing.

[@jeanettepallett4455]

I'm going to write them on stickers and stick em on my drivers side window. I'll.see them first at the drive thru.

[@chrisoliver6690]

This is one of the most powerful vids I've seen; following injury my weight has kept so much I'm officially over weight. I always want to eat in the late evening, even if I'm not hungry I crave toast/cereal/cake. If there are biscuits in the house, I eat them all and I can't train to burn the calories. I think I'm at the bottom right now, looking up thinking of the climb back to health and wondering if I'll ever get there. This vid has helped explain a lot. Thanks dude.

[@vertigq5126]

Praying for you man. Don’t give up! You can get back to health, even if it seems impossible. God bless you :)

[@chrisoliver6690]

@@vertigq5126 thanks bud, I'm happy to say I'm making good progress now, started counting calories and I'm healed enough to ride my bike; I'm in a way better place than I was 2 months ago. Really appreciate your comment 👍

[@vertigq5126]

@@chrisoliver6690 That’s the way man, you got this!

[@stuartlane7107]

Thanks, Mark, that was very motivational. I don't have a 6 pack either, but I'm working on it. Some time ago, I removed all temptations from my kitchen, too. That is the secret sauce - sorry, bad analogy.

[@robw5182]

The watching tube right after eating dinner is a great idea. I told my friend who also has difficulty resisting late night eating. I mean, we could toss our TVs in the bin, but this is probably better.

[@OGillo2001]

Nice work Mark

[@paulpardee]

You know... for essentially the entirety of human existence, no one knew what a calorie was. And then we learned what calories were and now we're all fat. We "learn" more and more about nutrition and that just leads us to more and more reductive methods of achieving nutrition, none of which really work that well because they're reductive. My calorie counter said I was at a 1000 Calorie deficit for two weeks. I gained a pound over that two weeks despite eating healthy and walking. I stopped counting calories and just ate when I was hungry and now I've lost nearly 10 pounds in nearly two weeks. I've lost significant amounts of weight 3 times in my life (all 3 times I lost more than 100 pounds) and I didn't count calories for any of those times - in fact, I wasn't actively trying to lose weight at all. I have never once lost weight by counting calories. I accept that it can work for some, but it certainly doesn't work for most.... because, as you said, look outside.

[@davesmeaton4137]

Great video Mark 👍

[@rinotz7]

I started intermittent fasting recently and changed my diet to a more healthy one with way less carbs, no transfats or processed foods, and close to no unhealthy sugary foods. I counted calories for the first week and that educated me enough to know what I had to do going forward to reach my goals. Since I eat two meals a day, it's very easy to stay below my daily objective while eating healthy, which is around 1700 calories until I reach my desired weight. I'm a 5'11'' male and started at 196 pounds, lost 6 pounds in 2 weeks with very moderate exercise included. Can't push too hard yet since I've been very sedentary for many years and had some joint injuries.

[@lindafinn650]

Hi Mark I am a new subscriber and find what you say resonates with me and find your videos really informative with no BS. Have you done any videos on exercise motivation? I find that this what I struggle with. The lure of the couch is much stronger than the. Gym though I don’t like running. Thanks in advance.

[@beauchamphuberville1355]

Its a great movie and touches on addiction in a way that few others ever had.

[@lukemuller1150]

Thanks for this video. Came at a perfect time for me 👌

[@jennifermcbroom8471]

Great advice. Enjoying your channel.

[@MRC10MAX]

Spot on Mark 👍

[@paulmorrison30]

Nailed it 👊🏾✊🏾

[@shinzman87]

Wow man… what great advice. It falls smack in the middle of “calories in calories out” and “just eat less”. Of course calories are important. But focusing on them doesn’t fix the real issue.

[@owenwoods6117]

Hey! I'm a new subscriber, love your content and have been watching your videos while procrastinating studying. I'm a 25yo man who's really struggled all my life with overeating and a sedentary lifestyle. In the last 3 years I found running and triathlon. This changed everything I shed about 5 stone and made a normal BMI. Due to studying for a medical degree I've found it all too easy to skip the workouts in the last year and piled on the pounds again. Now I'm working on getting it all under control again and am trying my best to implement sustainable habits that push me in the right direction. I love your take on fat loss and it's really helped adjust my attitude towards my diet and consistently making better choices. Obviously you might not read this comment but I've also been watching another KZbinr who has a counter message to the Instagram fitness culture that dominates. She gives more of a physiological explanation as to why calories in < calories out doesn't always work and i figure that you might find it interesting. Her target audience is female so was thinking that if you mulled over her science based approach you might be able to take the content to your more male target audience. Anyway, link if you're interested: kzbin.info/www/bejne/nYjSlJZtnpxqpa8

[@alanclark2433]

This is just want I needed to hear……..I’m still a work in progress. Eating whilst watching TV is my biggest problem….it’s totally association but even knowing this I’ve not managed to break it yet