How I beat my Yo-Yo dieting

[@stevenwedge2163]

Just ate a box of 12 krispy kreme donuts to myself. In 1 day. Yes it's a problem, I haven't even been restricting calories that much, lost 55lbs in 6 months and still a way to go, but I can't escape an occasional binge

[@Mikey__R]

I feel this so hard! That's about a kg per week, which is really good work. I found I needed to make room in my weekly calorie allowance for one pizza at the weekend, but I've got to be really careful to stop there and not follow it with dessert, because once I've triggered my sweet tooth I can't think of anything but chocolate for the rest of the day.

[@Misha0924]

😊😊

[@marlenatopple8472]

I totally relate. TOTALLY! I have lost 8st. I have finally learned to manage my eating. Running has helped. I too go off the rails occasionally but the big difference is that I get back into my healthy routine after 2 or 3 days. Also I have learned that I can still run even if I am overeating in fact I can usually run harder. I have realised that the monkey will always be on m y back but finally at age 62 and a lifetime of obesity and inactivity I am a healthy weight and I run. Love the videos and am so grateful to you for sharing your experiences.

[@MarkLewisfitness]

Sometimes it's easier to deal with the aftermath of a problem, than avoiding the problem - especially if the problem is so yummy 😁 (ancient Chinese proverb has never said this 😁) Hope you enjoy this one folks .....and yes, it's just an excuse to get my back to back Zwift podiums in a video 😂)

[@bd5040]

Thanks man i have the same issue. I'm a big guy and growing up i was always the tallest person my age more or less and no one knew about nutrition so everyone around me borderline forced me to eat seconds. Must have had 4000 calories a day in elementary school. Cool to see someone succeed with the same kind of messed up hunger wiring. Keep it up! You're inspirational!

[@MarkLewisfitness]

I blame my mum 😂

[@jmanonmakes]

I recently found your channel and am really enjoying your videos. I’m a 5 foot 3 inch overweight female working to get fit again after a minor stroke this summer. Not only am I inspired by you, I learn something every video, and you make me laugh. Especially with this one. I laughed out loud several times. Thank you for your content. I really appreciate it.

[@uFFFO]

The pet food analogy was really excellent. Most people can restrict food for their pets but are too weak to apply it to themselves. Of course the food industry is not making it easy to eat healthy. Love your channel.

[@daveycmusic]

Great video Mark. I spent years genuinely yo-yoing. Always ending up back heavier than i was. The ability to not stop yourself eating is something no personal trainer/youtuber seems to understand! I can get up at 0430 everyday to exercise but cant resist 1 (or 10) packets of crisps. It's not willpower, theres something else. Last year i (5ft 8) went from 155kg to 105kg. While i still have a bit to go, this is a good place for now, and have held this weight, with no myfitness pal (which i used religiously for 10 months) Great content.

[@JingoLoBa57]

It’s your intensity of focus on yourself your goals, feelings and activities as an ongoing cycle. “No one tells me…” captures that focus and exclusion of distractions very nicely. Strong evidence of self control, no sticks except for the dog! I’m not awestruck yet gapped by such focus. Sure, it’s you.

[@a-terrible-fate532]

binge eater here as well I have been doing this since I was a teenager, it's frustrating as hell. Sometimes when the urge to binge comes on you cannot stop it and it will happen regardless of what you do.

[@davidr1431]

Amazing that you know yourself and the things you cannot change and have learned to succeed (and avoid seeing binges as failures) even so. Lots to reflect on.

[@HereThereBackAgain]

Thanks for the multiple laugh out loud moments. Had a rough day and needed that. Keep on crushing it, loving following along your journey with you.

[@carlmarch9591]

Mark i cant believe how i relate with you mate watching your binge videos has totally changed my way of dealing with them, less trying to stop them but taking the hit and going again Keep up the amazing work mate all the best from the fine city of Norwich

[@SiTrixonian]

Thank you. I'm your age but where you started in your fitness journey. I totally identify with the yo yo and food addiction. It's the getting up and carrying on when you 'fall over' that gets you to the goal. It's so easy to make the binge the focus. I'd never thought of it that way - it's a really helpful view that I will try. Not giving up.

[@bombermanuk]

This video really rang bells with me, I know its not recent but it helps with my own health drive. Thank you for putting this out there!

[@timwood8733]

totally agree -biggest challenge is to learn to shorten binges or night out (as this reality for most) & get back on track eg 80/20 rule ---very few people can do perfect 100% time

[@davidstark8648]

In the long run your cravings always win. I’ve done yo-yo dieting before and now after getting to a healthy weight again I don’t want to go back again, but you have to find a way to live with and satisfy your cravings. If that’s is a weekend binge once in a while then so be it, good for you on learning how to deal with it!

[@MarkLewisfitness]

Exactly right-planning how to deal with the aftermath of the inevitable seems more sensible than planning to prevent something you can’t stop 👍🏼

[@TheBookofWhyIsLostAtSea]

Just the message I needed today - had a rough (out of control) eating day, stopped myself finally, back on track tomorrow.

[@mattgomez115]

Great advice. I've been doing Noom for the past 2.5 months, and this is something they talk about as well. It's easy to get into all or nothing thinking when it comes to eating well. "Damn, I binged last night, now my whole life is ruined, might as well quit and go back to eating like shit full time." The reality is so much different, and it's so much healthier to accept the choices you made and move on. As someone of a similar height and build as you, it's been great watching your vids. I appreciate the inspiration!

[@TheSenseiwong15]

Love frequenting your channel Mark...brings a much needed chuckle now & then.

[@I-am-theStorm]

Definitely one of the most sensible videos about food and (hate the word) dieting I've seen. Thank you for applying much needed common sense.

[@joejanca]

Oh man, I know this video is old at this point, but your stock market analogy is exactly what I needed to hear at this point in my journey.

[@danofficial117]

Iv listened to your previous videos so now when I have a bad day I just forgot about it and get back to it the next day

[@pauliddon]

I’m glad I found this channel. Very funny, very interesting and motivating. I’m 6’8 big and go through these binges. You’re right, it’s an addiction.

[@dw5523]

If you aren't an example of health and fitness, the rest of us are screwed. Health purists simply don't live in reality, because they've turned it into a religion. Nobody gets out of this game alive, and none of us go through it the same say. You've found what works for you, and damn has it worked. Good job, and thank for sharing the great advice. My wife and I are healthier and happier for it.

[@JanB12Bikes]

I am a tall, heavy guy myself, who is in the middle of an eating lump right now. Thanks for the inspirational video!

[@audifrik]

Love your work and all your tips. I just got back to some work out again after many years off, and lots og weight gain. Noe i have lost 40 kg in 10 months just by walking, going to gym for 5 months and change all my eating. From pizza, burger and lots og energy drinks, Coke and all other kinds, and to water and healthy food. Some times i have a set back in food for my crave for bad food. But I allways get it off again in the gym or by doing extra long walking trips. This summer i will be doing a 176 km walk trip with backpack to celebrate my first big weightloss step, and to prove to myself how much better i am in shape.

[@acsmith1975]

Just catching up on some of your channel. Great stuff. On this video 1) the messages about the dip in the market is so right. A day can easily turn to a week and months. Don’t let it. Stay on course. 2) the Boris Johnson clip was just brilliant.

[@BikeRacingWithoutMercy]

Eloquent as ever - love the financial analogy - don’t sell at the bottom of the fat loss market Double down and get back in the game 💪

[@haroldhdknoxstreet-glide5331]

All the way with You and further approaching 59 as age and collecting lots of information about myself YES I need those cheat days as well but also I learned to deal with them. Stay on Your track don’t get to far off cause that will be bad the older You get (believe me, did it) Your one of my absolute favorite motivational goto

[@mrT-gx5bq]

great advice and great humor

[@kevterseasta]

Jeez - Your videos keep getting better and better. You speak so much sense. I can really relate, as i have done the same as you many many times. I am on a journey myself now and this series is very motivational. Keep up the good work Mark.

[@almorrison2040]

Gold as usual Mark. Also reminds me why I started running in my early 30's. I used to drink a lot and was putting on weight. So I started running, i kept drinking, but kept my weight (and size) in balance by running. Now I stay a bit fitter and moderate the food and drink. Fortunately my occasional binge drinking sessions leaves me feeling so bad I don't drink much after them, and some running helps burn it off. Problem solved.

[@curlingjeff]

Great video, keeps me inspired while I'm trying to get into better shape too. Keep it up

[@christophercode3316]

Love this guy! Gives it straight to the point without the need to bend and twist the truth…. Keep up the superb content……..👍💪💪

[@patbriggsmbr]

Some great points in there and some good directional ideas. 👍👏🏻👏🏻👏🏻

[@AussieRoos]

Thanks for the video, and congrats on your wedding/ultra marathon. I struggled with the binge eating, bad habits learnt in childhood and family dinning out etc, not laying blame, I love my parents/family , but we had a culture of big meals, finish your plate etc. Cutting out the booze has helped me but sugar cravings have kicked up a gear 🤦🏻‍♂️

[@pookie1307]

Thanks for this video today i had a realy bad run and this video got my spirits up and gives me more confidence to just stick with my plan and keep running

[@cameronwheeler3219]

I am stuck in the yo-yo cycle. Went from 307 to 170 when I was 19-20. Maintained the 190s for several years, became bodybuilder and maintained 215 and 8% bf. Eventually overtrained and injuries prevented me from working out at 27. Got up to 235 when I was 28 then dropped down 200. Got in a serious relationship and now at 30 I’m 250. trying to get back down to 210

[@andrewmorrissey2423]

Great video. Nice that you say what works for you. It is different for everyone and it's what works for you.

[@chrismosslifestyle8845]

You’re a beast Mark! I struggle with the yo-yo and am going to take the advice to push through the bearish binges!

[@bivani]

Great video... Keep pushing bro, you are on the right path. 👍🏻

[@ADSCoachSimonB2112]

I stopped the fast food debacle by essentially creating my own healthy alternatives that we so good I would never look at a MacDons burger the same way. It like having Italian in Italy. Eat a hotdog with 100% beef snags and multigrain rolls coleslaw and purple onions. Mindset reset switch

[@timboha8191]

This is just a question of marketing. don’t call it a 10000 calorie binge, call it a 10000 calorie challenge, film it and revel in the glory of completing it. No one will moan about it then.

[@MarkLewisfitness]

One man's disaster is another man's viral video 😂

[@stuartbarclay129]

This is a great video Mark - that a lot lot more people than will see it should see it!

[@nnamdiozo]

Wow, what a video. That analogy really hit home! Subscribed.

[@NaturalElites]

Too many people over thinking it IMHO. You worked hard, you took a break, you identified the signs to get back on it... you are back on it and now you're addressing the lost ground. You didn't gain 150lbs or even return to pre program weight... boxers do this regularly to fight at a lower weight category. As you said... sometimes s*@t just happens. You deal with it and then you move forward, a little more experienced than you were before the blip. Work Hard... Play Harder 🤙

[@MarkLewisfitness]

It really is that simple isn’t it-yet in the past I have come off the back of a binge and dropped into a three or four month slump that set me back a year or more in training. If only you didn’t take so long to get so wise 😂 i’d of been fit at 25 😆

[@michaelwright9101]

It’s amazing how if you just keep working through your issues how you’ll keep adjusting and learning how to change your habits. I used to drink a ton of soda and eat fast food regularly. Now, I haven’t touched a soda in years and if I do have fast food, it’s maybe once a year and only if they have something GF on the menu. Discovering my gluten issue was super helpful, but making mistakes and learning from them was even more helpful.

[@Chris-mn7yy]

Totally agree with you Mark. I agree with everything you say about eating and binging.

[@timwatson6689]

These things happen to us all in one way or another - it’s part of being human. It’s how you recover and cope with it that’s important. Well done. Be kind to yourself.

[@richardwhalen4624]

Well said. Life happens when it does get back on track. Great take away

[@anelposi516]

You gotta love those "Youre doing it all wrong" comments lol. People just cant do what works for them and leave it at that they allways gotta push their way onto others. I have a problem with binging so i avoid it all together cause i cant control it and it spirals into months and months. Happy to say that i've lost 42 Kilos and still going strong. Does that mean my way is the best!? Absolutely not just do what works for you and leave it at that enjoy your journey and be supportive of others otherwise keep your mouth shut thank you very much.

[@tim_tim_tim]

What a great video, cheers Mark :)

[@jbweldDude]

Superb content and delivered so well. I subscribed a few days ago and am loving all your content. Maybe I should have said hello on a more recent video but this one resonated pretty well. Keep it going fella and work with the you that you've been blessed with.

[@MrBoggins1234]

Powerful presentation 🙏 since birth I've had a voracious appetite balanced only when offset with cycling, footy and rowing. However lapses in motivation and a bad work life balance) meant 2 stone weight gain, chronic back and some sleeping problems, it's a downward, pardon the pun, cycle. At 53 cycling and rowing had made me, in my mind, fit strong and critically for my well-being, feel successful using Strava (that delicious serotonin hit of the strava cups won) it's not tackling my glutinous compulsion in a mature way. Your presentations are wise, funny, thoughtful, open and as a result very welcome, so thanks for what you do, plenty in here for me to take on board.

[@JaXuun]

I dieted once really hard (600 kcal) and had a strong yoyo. Many years later I dieted responsible with a small kcal deficit 300 - 500 and had also a yoyo. The yoyo has been much slower though. Many years later I ate due to a medical issue only 400 kcal daily for 3 weeks. I lost 9 kilo. At the same time I was on antibiotics for 2 weeks. The weight never came back. No overeating, no hunger, no lean mess loss. Since 4 years I am on that new weight without any struggle. I believe it had to do with the antibiotics and the gut flora. As it's the only difference to the other attempts.

[@johngardner1898]

Totally my situation as well. Your videos are spot on.

[@Rachaelshaw7]

Well Done on putting 'the rest' in the fridge before sitting down for tea ✅ Have you considered not eating while watching tv? Similar to only doing two activities in bed.. so not reading eating etc for sleep hygiene. Eating not in front of tv like eating hygiene. This works awesome when coming back to your home after being away for a few weeks.. because all of your environmental cues are weak or broken so you can reset. Doing other things instead of tv while only eating in the kitchen Now when I turn on tv, food doesn't occur to me.

[@robfryer9962]

So glad I found this video and subscribed to start my lifestyle change 💪🏼💪🏼💪🏼

[@Smallers76]

Just great advice. On my wavelength Mark… cheers for the content

[@kevterseasta]

Suggestion - Alp ride on Saturday, why not make it a group ride, would love to ride with you and I am sure many others would as well. you could even make it a ride where people don't get dropped ( a setting on the group ride feature). Or at least tell us what time you are doing it.

[@thedunne79]

Great videos. Would love to see more like these in the future

[@willnewcomer2125]

Love your channel so much!

[@BuffaloBriggzie]

Amazing video. Thank you for sharing your adventures and journey with everyone. Sharing your videos with friends as I think you make really good videos and it's good to see other people in the same / some what similar boat as me. I used to be 150kg's but now I'm lingering around the 98-102kg section. Currently training for a 105 mile run. I think I go about eating roughly the same way as well, being pretty restrictive and then I'll have a cheat day and then it only takes about a week to get back to where I was. Now and then though I go through a 30 day program to cut everything out and get really strong by the end of it as well, now on day 2 :D

[@PaulElliott1987]

great vid, all very true, I went from 95kg to 83kg to 105kg to now 73kg ive realised that you can eat what you want from time to time but still be in a deficit long term and not gain a massive amount of weight, yoyo eating is of course not a great diet but people need to realise the amount of calories in the foods they eat at any given time and only then will they educate themselves in what is good for them long term, eat a burger but skip the snacks for the day and it will balance it out but if people dont know then the just eat whatever, knowledge is very much power they just need to realise it

[@MrWobling]

Love the reality of this 👍

[@Uberden]

Solid bounce back mate from the burger-thon!

[@OllyShawlive]

Great video - I've been on a similar journey to you. I do more intermittent fasting rather than calories. But... It's important to know what works for you! Most of the advice I've ever received has been rubbish and from people who haven't succeeded. Those who have succeeded are more circumspect with their advice!

[@monkey2478sp]

I know this video is a little old but I have enjoyed that... I am totally different to you in terms of height and weight but with a disability I sometimes give in to cravings (ok a lot) but your videos are good and do help Thanks Mark

[@MapleAudio]

I totally get you and the thing with binge eating. And as you said most people that have this struggle probably do not have a healthy relationship with food or at least with the portioning of it. I always knew that I eat more and differently than other people but when I moved together with my girlfriend I was shocked how many times she did not finish a plate and did not take a second or third plate of food. I realised I did not eat to simply get full but I would mostly overeat. When I was younger this wasn't a problem but as I get older I cannot simply eat as much as I want. I try to simply eat one portion, drink a glass of water and see if I'm still hungry half an hour later. Doesn't help with bad food choices but with the portioning.

[@sharkATX]

Very inspiring and to the point. No foul tips either. Thanks for that.

[@nosirrahm]

All those people that offer that advice are no experts in following the advice. I know. I would offer ALL same great advice and then don’t follow it. It’s that superiority complex. Thank you for this. While you are in way above average shape over me, I have to remember to stay committed to myself. I love to give up (cash in) and have so much work to get back to where I was before the slide. It is SOOO hard. Oh, so hard, but I can’t throw in the towel cuz what is the alternative?

[@captaindrywall]

by becoming fat adapted I am never hungry, big time carb addict here, low carb keeps the hunger away. I am not an athlete, I do the minimum exercise plus stretching and hiking. The I am 65 and had had a heart attack. By doing way super exercise you are setting your body up to gain when you someday ( and you will) cut back on the amount you can do.

[@pjw404]

Really informative and inspiring. I like the balance of theory, pragmatism and especially the humour. Do you think that planning binges (or cheat days- beers and a curry etc) is a useful tool to help with binges? ie helps to resist burger urge cos you know you’re having one (scheduled) Friday night?

[@jowanzagrant710]

Good message. Enjoyed your video.

[@longhaul1973]

Man you rock. I'm on a similar journey but my nemesis is cigarettes but almost 2 years smoke free now

[@Koen030NL]

wow im already stuggling to keep my eating under control. So happy i never felt the urge to smoke when i was younger. Now in early thirties and a lot of my friends who were smoking in highschool/college have difficulty stopping.

[@SimonJamesBayman]

Is that really you in the middle pic of the thumbnail Yowsa , transformation is amazing 👏 well done Mark , so very inspiring for those of us who had 2 magnum ice creams yesterday

[@MarkLewisfitness]

Ha! Yep, only a couple of years ago. From where I am now, to there, is about 4 months of not caring 😳 in other words, easy to get to……hence I try to stay motivated!!! 😁

[@SimonJamesBayman]

@@MarkLewisfitness I didn't appreciate your from to now journey. Incredibly impressive my friend. Those days are long gone with your focus

[@MarkLewisfitness]

What is even scarier is that those photos show a change from a few years ago where I only slipped back a bit. I think I went from something like 15 stone to 18 stone. Back in my 20s and early 30s I used to move between 20 stone and 23 stone 😳😳😳 so that fat picture in the video is actually not too bad.I never took any shirtless fat pictures when I was crazy heavy because I didn’t realise somebody will invent KZbin one day and I might need them 😆

[@DicksonMaimouth]

@5:09 I’m not sure if you’re aware of this, but Jeff Cavaliere from AthleanX says that exercise performed in that manner causes hernias. Also, you’re a beast. Great videos. Great work ethic.

[@vinib9981]

Hi Mark, considering your working knowledge in investing you may like to consider doing a future video on the topic e.g. Above Average Returns which is the same philosophy you use for your fitness do what others are not doing

[@anthonybennett6089]

Great content and great advice.

[@simonclarke2015]

It’s a re-feed. I find it helps to Uk the calories for 1 stay a week.

[@XTheSpartanX7]

Came across this channel. Good stuff.

[@richardl7570]

I really appreciate this video.

[@andrewzach1921]

When I was in a cutting phase I would give myself Saturday off and I would eat what I wanted and then on Sunday I would go back to a super structured meal plan that I didn’t mind because it didn’t overly restrict my calories but they were emotionally satisfying. When I hit a weight that was to little for my frame 6’3 170 pounds I loosened up on the Sunday eating got my butt to a gym and put on some healthy weight and the only thing my trainer said at the time was just add 1 chicken breast to my Monday to Friday meals and I would be good. 3 months later I hit 190 pounds and still at the same belt size I hit when I was 170. I have kept it there over the last 4 years with a combo of cardio, weights and eating what I want but what I want to eat these days is very different from before. The nagging voice in the back of my head to keep eating even when I am full is still there and sometimes I listen to it but if I do I don’t stress about it and go back to what works for me. I started this when I turned fifty and if I can do it most people can do it.

[@mktc1]

"Nobody's every died doing an Ultra-marathon, that they weren't prepared for" 🤣🤣

[@trishbrown6551]

Hey Mark love the videos- curious how you structure your lifting with your cardio? I struggle to figure out a balance with the two maintaining strength and cardio fitness. thanks

[@MarkLewisfitness]

Lot of compromise......and squeezing stuff in. No real science - just train what doesnt hurt and accept the compromise.

[@abigailsilvers]

The slow approach (tortoise) is better because its more consistent so it creates better health/fitness results. However- as a hare myself (adhd depression binge eating disorder) take advantage of your strengths. Trying to fight it can be too exhausting to maintain. Embrace what you can do based on your personality and capabilities. Capitalize on it! I get bored behaving like a tortoise and i give up (i end up a slow hare instead of a real tortoise) hope my experience and anecdote can help. However- i am not very successful but im getting back on the horse. Alarm going off

[@CED99]

Excellent use of that Borris clip. Also since it turns out Borris did not follow his own advice, good for you.

[@egigstertroll3521]

I have a forerunner garmin i love all the features with the length of time on ground the stride length etc. But I don't think the garmin was accurate at all on calorie burn. I have a samsung watch and it reads a lot less and I think the samsung is more accurate. I think the garmin records my mailtruck slow driving as steps i think. I know for sure my samsung doesn't record my mailtruck as steps. I really like how you phrase the "stuffed vs satisfied" it's concise and conceptualizes the issue for me to easily see. I tell myself---you don't have to eat until I roll into bed lol. And --> instead of having a huge cheat day--why not just take that cheat day and divide it equally along the week rather than eating it all at once?

[@lukemitchell3056]

Nutrition and fitness are not issues with calories generally - they are EMOTIONAL and PSYCHOLOGICAL problems - eat well, eat when you're hungry, and eat for fitness

[@glennoc8585]

I go through the junk binges and excess beer at times and it's just how it is. I don't beat myself up over it i just don't make it a normal.

[@whatelsewouldyoudo]

Dad jokes on point. Kidding aside, today i peelee my butt off my chair and did a jump rope workout. Thanks for the pick up mate

[@joegoodwill5313]

Looking great. Negative comments probably stem from jealousy. You are inspiring to me. Not that I will ever look like you. I'm 63 and 5 foot 5. LOL. However, 60 pounds down, in good shape, and just discovering the fun of Zwifting. Looking at you reminds me to regularly hit my home gym too. Going to look and feel great for my 70th birthday. Well, as great as a man can look when he's 70 and 5 foot five 😂

[@shesagoddess3592]

The most hilarious diet video ever. Subscribed. How did you lose the bulk of fat before?

[@cngz3.3]

Hey Mark! I can relate to everything you say and it is great to see someone like me. I did ran a marathon, competed in crossfit competitions also became obese. I also have insulin resistance, pre-diabetes. I had two knee surgeries in 2 years timespan, gained a lot and I am finally trying to get back at it. I am 38 and I concerned if I do not stop going extreme (for myself) mu body is not gonna handle (injuries and stuff) and I will keep going into the dark side. How are you planning to cope with this when you get older and you can not push that hard?

[@cngz3.3]

Also! I hope I can do things you are capable of doing when I am 50! Atta a boy!;)

[@MarkLewisfitness]

@@cngz3.3 Its a good point - I am just reaching the point where some of my PB's are now behind me - but luckily I have no injuries as such. I just put a LOT of time in recovery and staying healthy....and hope! I will cover in more detail in a few weeks as its something I've been thinking about.

[@bazzahead7282]

Made my laugh! Great vids 👍🏻💪🏻

[@scottjones9362]

Nicely said without any self absorbed pity seeking.

[@seanfrank4158]

Geez....I have had a similar experience. I go great guns for a long while....losing weight pretty much at will. Then I fall completely off the wagon and binge for what seems like months at a time....undoing all my progress. I've probably lost 350 pounds over the last 5 years......lose 50....gain it back.....lose 25....you get the picture.

[@laurencharltonn]

How do you stop your metabolism adapting to lower intake?

[@Cookefan59]

Very well done 👍🏽

[@simonwilton3546]

This is great. Im actually a straight man but a lot of this crosses over to normal life too.