We eat TOO much - The obvious answer? | 8 Week Fat Loss Journey Update

[@cyclingnerddelux698]

This was simply the funniest video on the Internet. A comedian turned fitness buff is exactly what I needed! Comedy friggin gold. This rant is legendary...and full of truths. “Feed yourself like you feed your pet,” has been added to my rapidly growing list of mantras.

[@harml3ss28]

haha that made me laugh too

[@pigozs]

That's actually a brilliant way to think about it. You don't give your dog a dessert or seconds. Well maybe some people with fat dogs do.

[@leemonk384]

"It's not burgers making people obese, it's lots of burgers. A kid having a kitkat in his lunch box is fine but having another seven when he gets home is not" = subscribed.

[@AndreiDamian]

Did you subscribe to burgers or KitKats?

[@sarahickmott6499]

As a child of the 70’s, the roast dinner plate really hit home! How quickly we forgot about portion sizes because “huge” became the norm. I’m all for the 70’s way of eating. Chocolate at christmas. Cake on Sundays and birthdays. YES!

[@douglasbender1456]

Good rant on portion sizes. It's interesting how quickly our bodies adjust to reducing the size of our meals. My wife and I did this a few years ago by serving meals on smaller plates. Silly but effective

[@MarkLewisfitness]

I now do the same! Small bowl for a meal instead of huge plate!

[@benhall2235]

That’s a really good idea. I’ve noticed that I make far too large an evening meal. I hate food waste too so I tend to try to finish . Eating slowly as well is something I struggle to do. Drinking a pint of water five minutes before a meal is supposed to help too.

[@dorothyb.]

This is over one year old and remains one of the most exciting truthful inspiring videos you have made ( and I've watched many).

[@paulvallender2896]

Hi Mark, great video I have dropped 32 lbs by changing my diet and increasing my virtual cycling. I eat two meals a day and find this keeps me sustained, I have cut out rubbish food and feel better. Thank you for your videos, they are inspirational 👍🏻👏🏻

[@MarkLewisfitness]

Most people would think only two meals a day means you are on the verge of collapse 😂. Awesome to hear people getting it right 👍🏼

[@LazarusLong10]

Does anyone else find themselves eating LESS when you start exercising heavily? I feel like its either better awareness of my bodily needs or, more likely, filling the time I would be bored eating with a 5 mile run.

[@SwindonRunner]

A lot of people have forgotten what it feels like to be slightly hungry and fear it immensely. For me food tastes so much better when I am actually hungry. I also feel more alert with a little bit of hunger.

[@PhillProBike]

Potion sizes and calorie count are a real eye opener when you want to be healthier and trying to lose some weight(considered average cyclist/runner) . Started to use my fitness pal to count my calories(2000 cals per day). The hunger is there! I was definetly overeating.

[@howtocodewell]

This is gold. Bookmarking this for the days that I lack motivation. Thanks Mark!

[@MarkLewisfitness]

Thanks Peter. It’s nice when you can take rants you have to yourself, stick them on here, and have people find them useful 🙏

[@CalmingAnxiety]

I spent 20 years as a paramedic, always got up early to have a large breakfast followed by eating all day and night long. Purely habit and thinking I needed all those calories to lift heavy weights. Went Keto 5 months back to reverse type II diabetes (Win) and lower cholesterol (2nd win). Now I find I am naturally doing IF till 2pm after a 2 hour gym sesh early morning and not snacking or thinking about food either.

[@cherylgabriel9551]

#iscard

[@cherylgabriel9551]

Gym

[@doulos1981]

This 100%. I was eating 3500 calories a day. I would “diet” by trying to eat only 2000. I couldn’t do it. One of the massive realizations I had was that I could lose weight eating 2600 calories and not be hungry.

[@BTurner.]

Spot on, I’ve dropped 17kg by eating less and exercising a lot more. It’s not really rocket science but the hard bit is getting your head into gear and doing it. I’m sure you’ll agree that once you see results in your body it becomes a lot easier to maintain.

[@erichaynes7502]

This guy Mark Lewis has all the answers, he's right about everything and I'm going to use it as my motivation to FINALLY lose that extra 10kg. I've had for years!

[@awexmafyews]

Great video and so true. I think a lot of the issues with obesity really revolve around education. Most people have little to no understanding of nutrition and the implications of poor food choices coupled with a sedentary lifestyle.

[@johndirom8999]

Truth bombs dropping all over the place. The putting petrol into your car and not using it analogy is great, so is the idea 'feed yourself like you'd feed your pet'. A friend of mine once stated simply that the best diet was the ELMAM one (Eat Less Move About More). Great content, Mark. Subscribed.

[@yeknommonkey]

Man I love your content. ‘The algorithm’ clearly knows what I need to see! Great work. Every video ive watched has been really inspirational. Thank you!

[@MrBoggins1234]

This has to be a chapter of your future award winning series of self help books for middle aged men (I say that as I am one). Brilliant content and delivery 🎯

[@duckyluver12]

Feed yourself like you feed your pet. Truthfully when I got a dog 2 years ago it only took a few months of feeding him, and then him whining for more but not getting more (because he was sort of fat when we adopted him) really did make me question my own portion control. Such a good mantra.

[@MarkLewisfitness]

I'm going to get it on a T shirt🤣

[@runegodly34]

I lost 75kg in the course of 1 3/4 years. Was very simple: eat less, move more. But still I fall prey to the same old. I WANT to eat, even when I don’t NEED to. I’m 1.92m and 95-96kg as well at 17% Body fat and I run a lot, do zwift or just do 15k steps per day. Basically trying to hit 1.200 active calories every day which takes me to ~3.200kcal total. Lots of excess skin so not sure about the 17% being accurate, but I don’t bother. From morbidly obese to healthier and fitter than average Portion size pretty much doesn’t matter to me. I can eat 500 or 1.000 calories in one meal, I can still eat before the next meal. Hence still I feel I have to learn quite a lot when it comes to managing my habits. For now, activity is the one thing keeping it all in balance for me to continue slowly losing weight. I’m not trying to convert from lots of protein powder and other chemical things to a more normal diet. Bread comes in at higher calories - so naturally I need to eat less to still be in a deficit. God, this stuff is so simple and yet so hard. But it is channels like these that the world of diet needs. Get a reality check on diet. You don’t need to go keto to lose weight. You are not a magic unicorn. Get your habits right and the rest will fall into place. Don’t change your diet at all, just get more active. It will be soon that you want to change your diet in order to be better at what you’re doing for activity.

[@MarkLewisfitness]

100% agree - it is so simple and so tough all at once - but sounds like you have a grip on it. 75kg is a HUGE achievement!

[@kevterseasta]

Great video. You make a lot of sense. My first meal of the day is 7:30 pm. One meal a day. Swim in the morning, gym in the evening. Then first meal. Never hungry (proper hungry). Keep up the great videos.

[@MarkLewisfitness]

Omad! My son did this with great results. Really tempted to have a play with it at some point and see the impact. I love the idea of cardio early on when the body will just use fat quite happily for energy.

[@PaxPirate]

I agree about almost everything - except breakfast. I have done different kind of fasting and while it can do wonders for my body it doesn't work well with my head, I get foggy and distracted. I have adhd and there's a lot of stories of people saying eating protein with their meds in the morning makes it work better, and it definitely does for me. But I also do not want to start with a carb heavy meal, so I got a routine of a simple fruit smoothie with a bit of protein powder together with my meds as the first thing after the shower, and it has absolutely worked wonders for me. I think it follows the same principle as not eating breakfast, as it is looking at your own life, schedule, body, brain and preferences and finding a solution that works the best for you rather than following what commercials and cultural practices often preach.

[@JamieACowan]

Interesting experiment: place various sizes of bowls on a table (from small to salad bowl size) then place a few packs of cereal (large family size works best) and ask people to pour a 'portion' of cereals. 95% will choose a far too large bowl and fill with at least 3 portions.

[@MarkLewisfitness]

Done exactly this with my kids! And THEN show them the sugar in their triple size portion!!!!

[@jpotter2086]

Not only that, put the same portion in each of those bowl sizes, and the people will swear they have different amounts in them! Put the right size portion in the right size bowl, and your brain will be less likely to freak out. (I own a lot of small bowls LOL)

[@HereThereBackAgain]

I got so happy when I found the cow at the 1:00 mark. Keep up the good work Mark!

[@stevejodoin9937]

Great video. My thoughts exactly. Also it’s been proven that just eating less lengthens lifespan. I don’t eat breakfast. I sit pretty much all day for work. I don’t need it to get through the morning. I eat reasonably and run more than most as I also do ultras. I eat pretty much anything but I try to be careful. Good luck on your next races! 🇨🇦

[@qcomberette]

I completely agree with all you said and I love your humour and sarcasm. I don't diet or restrict myself but for my entire life I have been active and eat sensibly most of the time. I think as well with people struggling with the rising cost of food that the approach of eating smaller sizes and less processed food is also such a great way to save money. I also think that for some reason we have decided that we are all gourmet chef and each of our meals need to be super complicated. For me the key is simplicity, eat well be simple food at home and for a real treat eat gourmet food out.

[@wildernesstraining1957]

The more of your videos I’ve watched. The more I appreciate what you’re doing. I consider myself a pretty knowledgeable guy when it comes to sports preparation, exercise and eating etc. I think though that I had to reevaluate my health needs, and training too as a 64 year old man coming back from radical cancer treatment. It’s a long climb back if I’m to compete in a Hyrox next year. Initially I just wanted to be fit enough to spend long days in the mountains of Cumbria or the Scottish highlands with my soon to be 9 year old son. But I’ve always lived a happier existence when having something concrete to prepare for. When younger I boxed competively as an amateur in America where I lived for three years. Returning to London and later kick boxing on the circuit. Getting sober at 42 and taking up masters athletics, and then fell racing, before just running and walking through the Scottish highlands, before my hips gave out! I asked for, and was given two new ones in 2018 & 2019. Mark I particularly like your take on food consumption. I never worried about it before. These days I’m utterly conscious of how and what I eat. And these videos are a blessing, as well as inspiring! Keep ‘em coming champ!!!

[@MarkLewisfitness]

Thanks for the feed back. Stuff like this inspires me to keep turning stuff out 👍🏼

[@KATSWEBANDTALE]

Another excellent video, Mark! Eat clean, have variety, a little goes a long way & you want a sustainable lifestyle not a fad diet, budget shopping when you take responsibility for food choices, hunger is good kitchen, remember that some people have nothing.....

[@martinjarc1994]

Have you ever tried longer fasting? Because I get the same remarks about how can you eat your first meal at 4-5pm during the winter months, you should die. But once did a longer fast and you see that hunger is just a brain signal and it comes and goes. You have enough energy for weeks. I found this fact strangely comforting. Interesting story about a guy who had to eat straight after exercise. I usually can't for at least an hour after my bike ride.

[@curiousgorilla3181]

Have you ever thought about doing a video/series about how to go from 0 to fit? How to work out calories then plan what to do etc. It would be interesting to see your thought processes and how you set your baselines

[@ingridleask4236]

I think it's all about balance. Food isn't just about fuel, it's emotional and comforting. Dessert is something one can still eat in a healthy diet - it's one piece of cake indead of two. I think it's important to fill your plate with veggies, protein and fruits and eat slowly. On a side note I'm currently breastfeeding and fat loss is more complicated than calories. Hormones play a huge role. What is working for you as a male to lose fat may not work for a woman.

[@AndreiDamian]

I can abstain from cake and ice cream, but as soon I take a piece, I’ll eat the entire bucket of ice cream in one sitting.

[@ben_imaging]

I do agree with many points that you have made here and understand you have to make broad points to get the message across. However, regarding portion size, there is some nuance there which you did almost touch on. I've lost 130 pounds by filling my plate with low calorie (and low fat) veg instead of the pasta, rice and potato I used to. I eat a lot of food and try to fill my plate with as many different colours as possible but cauliflower, broccoli and carrot are consistent staples. I once did the maths with my meat-eating caveman step-father and his very small plate of hotdogs, bread and chips had similar calories to my huge plate of veg and salad. My point is that if you have a big appetite, which from data it seems most people do, put lots of low calorie stuff in your mouth instead.

[@MarkLewisfitness]

Spot on, but to get that point requires education on calories and the bottom line is, the average joe doesn't care. The "just eat less" message is not the best way, but it is the way that most people can understand. The level of knowledge out there is so low we need to pitch to the bottom. But you are right - in an ideal world we could talk to the whole population about swapping out rice for broccoli!

[@alicelong3613]

Steak is better

[@ben_imaging]

@@alicelong3613 Better for what?

[@wrusst]

Fructose sugar is processed sugar usually. Plant sugars are the same as table sugar as they contain 50% fructose to glucose. Usually fructose is slightly worse as it's processed by the liver and that's before you look at high fructose corn syrup.

[@deetee5861]

Excellent points, but so funny that it's many mins of "get what you need, not what you want!" Then at the end "look at my new tiny camera!" (Need or want? Lol😅)

[@maxsievers8251]

I noticed how the food on the plate looks mostly yellow. Lance Armstrong calls it yellow food. It's meat, french fries and dishes with cream and cheese. In most cases food which is yellowish isn't healthy.

[@danfloros4267]

Great stuff Mark...much appreciation from Sydney

[@EvHocks]

okay the portion size thing is so real. I consider cooking a hobby of mine so often try to learn new recipes and cuisines. I've recently been learning some Japanese dishes and noticed that they'd use a "small" bowl when I'd always use my "normal" bowl. turns out when trying out using a "small" bowl i was still feeling full and satisfied after.

[@hannahmitchell87]

I love cooking too. What's your favourite Japanese dish (or side?) that you've discovered?

[@jjcc2221]

On point about portion size. Many good points that are easy to practice.

[@arthurosborne2445]

Great video, couldn’t agree more about the portion size that’s exactly what I down to address my increase in weight a few years back . And the size of the Sunday lunch is a fantastic representation of exactly where the root of the weigh issues affecting many start and finish .

[@djconnel]

my approach: the body craves nutrients. So if I eat crap food, it will hit my sugar craving, but my body will still want nutrients. So give my body what it wants (nutrient rich food) and I won’t crave more calories than I need. Avoid crap food, eat slowly, and stop when I am no longer hungry.

[@austincaley5007]

Great content and motivation Mark. I fast a bit not as strict as you and so want to eat before work today but instead stuck this on and now l am motivated again! Your helping us out...cheers.

[@1man1year150]

I was morbidly obese for 30 years and and almost 3 years ago decided oh decided to change that so I had a huge weight loss which is what my channel is dedicated too. I've literally mentioned the stuff about extra gas for your car and it not having anywhere to go. I compared that to fat storage is in your body and they and some people get it, other people who still don't want to be an adult and and grow up and accept responsibility argued about it. It really is basic thermodynamics and the problem is someone goes on a super restrictive diet which is not sustainable in the long run then lose the weight and go right back to eating like they were before they did the diet.

[@paulclay4293]

Eating good quality home cooked whole foods for me is an important part of weight management and also good health

[@Thomas-Mould]

Just telling it how it is. Love it.

[@GunrGunston]

You're a wise man Mark... or is it just common sense? I think it's the latter. You state the obvious bit yet most people will go on the same way they always have, it takes effort and persistence to change lifestyle choices and most find that too hard to initiate or continue. Looking fantastic, keep up the great work, you're an inspiration to us above average people!

[@christianmarriott2983]

This was a good prompt to get back to eating what I need ... Want has got the better of me for a few weeks .. Want is a sneaky adversary

[@richardc316]

I love the analogy about putting petrol in the car, that is spot on.

[@dolomitic]

I was speaking to my Italian fiancé about this yesterday about how Italians stay thin while eating oil, fried food, high carb and “sugar” every day. Italians are very good at portion control, and seeing someone obese is RARE. They eat very small portions of high calorie foods, for example, the most famous dessert eaten in Italy is gelato, a normal small gelato at a good gelateria (not that crap they sell you in touristic places) is only 120 grams. For a 190-230 calories. In summer they eat gelato 3-4 times a week. They skip breakfast too or eat a cornetto with a cappuccino, which are 420 calories, and they feel plenty satisfied and arrive to lunch without too much hunger. My protein oats sometimes arrive to 550 or 600 calories. I had to accustom too to the small portions to see improvements in my physique, because it is the only way I can have a social life and not have to carry with me huge amounts of veggies and chicken breast in a tupperwear

[@alexballiju1298]

I love your videos mate and they really motivate me. The only complaint I have is that you need to bump up the volume of the audio a bit!

[@foolycoolytheband]

I've seen this myself, I work with preschool children and the kids who are overweight have consistently been the kids who's parents send them to school with lunches with adult sized portions regardless of the quality of the food. They'll be eating great and really healthy food but the portions would often times be bigger then whatever I brought in for my own lunch.

[@InsaneD602]

Jesus that’s scary to think about

[@chew345]

I know I'm late to the party on this one but thought I'd offer my input anyway. I think one of the issues is that you are arguing for willpower for smaller portion sizes, not eating when you feel hungry (until your appetite adapts) and avoiding crap food. Certainly, I would love people to have more willpower. But I don't think that's a helpful solution to a national problem of obesity. Turning around to people and saying 'try harder ' will not yield the responses we want to see. What if people knew they ate too much, but just found it hard to stop? Education is also something we have worked hard at and is often seen as the solution(see the current Better Health campaign and the curriculum, which although poorly enforced, makes it compulsory for schools to teach cooking). However, it isn't enough when there is so much marketing from large food companies to eat ever bigger portions of unhealthy food. Education is part, but not all of the solution. That is why we should consider more structural interventions that help to make the healthy choice the easy choice. It shouldn't have to be your willpower/knowledge fighting against the food environment. They should support each other. I should know what is healthy for me and be able to put that knowledge to use easily. The strength of your 'above average' mantra is to identify with the pressures people face and arguing they can be just a little better. Key to this is making exercise etc easy and pleasurable. We need to do the same for healthy food to deliver positive impacts for the average person.

[@Ontheroadtourism]

Ive just ground up a ribeye steak and made 3 x thin burgers for lunch without any bun or sauces. This evening is a chicken breast without any carbs such as veggies or potatoes. I feel healthy and I have been losing weight on the carnivore diet.

[@fmac6441]

I remember years ago watching an interview with a French woman who had written a diet book. When asked how they managed to be thin even with so much cheese and butter in their diet, her answer was simple. The French plates were smaller, you fill them with less food and your brain doesn't tilt thinking you ate too little. Whether it's true or not, I have no idea.

[@alicelong3613]

Yes and they don't eat as much processed food. They eat lots of veggies and go for long walks. I lived in France, it was awesome

[@noctilucera7585]

depends on where you live, its in most countries not that big. In USA is everything gigantic because idk? fear of starving? I don't think Ill ever in my live be able to Imagine such huge super markets, sweet drinks ect. as it is shown over there

[@patrickrivest7360]

Merci!

[@MarkLewisfitness]

🙏 🙏 🙏 Thank you!

[@Marty-im8qb]

I don't think portion sizes are so much of a problem. You can eat two pieces of fish and a big salad and be really full while only having under 500 calories or eat one Sandwich of which you need 3 to feel full

[@sticksman1979]

Every time I go to the supermarket and see what’s in other people’s trollies shocks me. People just don’t understand the impact of food.

[@billc7211]

Intermittent fasting and keto have really turned my health around. Much better blood chemistry, steady energy levels with no hunger pangs, and I don't have all the stiff, sore joints and inflammation that I once did - no more gout for example.

[@BeatzByBen]

Absolutely class stuff, thanks!

[@toddie3910]

This is the video that I needed to watch today to remind myself to stop complaining about not losing weight and just cut my portion sizes. I'm not fat because of some weird scientific thing. I'm fat because I enjoy stuffing copious amounts of yummy food into my mouth. Thanks for the much needed kick up the backside! 😁

[@mikeball1397]

I need advice! im a plasterer and after work i work out and im putting fat back on, during lockdown i was eating 1500 calories and lost weight really fast. But i cant work on 1500 calories let alone work out after. How can i find out how many calories i need to do all this while Losing body fat?? Please anyone and any advice will be 🙏

[@Abu7929]

Excellent video mate. Lol the tennis player and radio host story. Good illustration of how people will go to any lengths to apportion blame anywhere other than themselves. I'm afraid that's the real problem, eating like a jerk is just one instance of it. For this reason you're wasting your breath.

[@Dug6666666]

After 14 months of studying and practicing dieting the conclusion I have come to is the problem is with a weak willed brain with ill informed and long ingrained habits being in charge of feeding a digestive system that still functions on a premise of a need to survive in times of nutritional hardship. It is still engineered to happily go a week without food feeding off a healthy amount of fat stores. It is geared to run your body like an economy car, even when it is given limitless supplies of fuel (often high octane fuel). Any fuel it doesn't use it puts in an ever growing reserve tank. Put in the work or have an actual physically demanding job our interest and you can trick it into being a gas guzzling V8 for as long as you put that effort in. For the majority the reality is they are for the most part sedentary and any muscle tone they retain comes from carrying around an accumulation of fat reserves from eating more than their life choices require. Policing or taxing what people choose to eat is one way to pay for the health outcomes I suppose. You just have to look at how ineffective this is for a surprising number of smokers to see this will not solve the root of the problem. As it stands at the moment, I'm sure if someone bought up their kids with intermittent fasting and packed them all the food they need for a day at school, child services would be knocking on the door. Being loving, being a good host, is associated with an overabundance of food. Its a message passed down through generations. It took a diagnosis of hypertension at age 59 for me to see the realities of how the body functions. Eat less, less often and trust that your body won't let you down, it with flourish. The brain gets freed up from thinking about food all day, the body gets freed up from constantly digesting food, you have more time for other things and more energy to do them.

[@aim4awesomeness]

Agree too much food too often. Great content love the channel👍

[@oayysz8909]

Quality nutritious foods that you enjoy and can sustain , ideally high in volume to fill you up and eating a reasonable portion should do the job long term and a snack or two every now at events, i think if majority of people we're educated on fundamentals like calories in out etc its job done

[@DavidSmith-wr5sj]

I don't know how you got into my algorithm but damn. You make awesome videos.

[@Majestic1987]

I wanted to loose some weight as I felt the 88 kg I had reached were a bit too much for my 178 cm. So I started moving my body around more and paying attention to what I eat. I basically started counting calories in order to maintain a sustainable and healthy deficit. Turns out, I ate too much (surprising, isn't it?). Not much too much, but enough to much to slowly get heavier. After having lost a bit over 10kg, I had learned what a reasonable serving size is and which foods contain more or less calories. This is something that comes over time. It is so easy to fall for the huge meal sizes and the crap food we all are stuffing into us all the time. It really helps to get an understanding what your body really needs. And it is surprising how much craving you will experience when starting to excercise and how disproportionate that is to the amount of calories actually burnt during said excercise. That feeling makes it really easy to become even fatter when excercising I guess. We need way better education on those basics. The problem with kids nowadays is that many of them move much less than kids did like 15 or 20 years ago. That is an issue in and of itself.

[@paulhume8083]

Great video with very sensible advice.

[@Veroweithofer]

There’s also a irrational perception of how a normal body looks like nowadays. At 172 cm and 68 kilos I’m often called “skinny”, or even “fading away”!

[@MarkLewisfitness]

It’s funny because when I was fat nobody said anything but when I dropped weight (but still far too fat) everyone told me I looked ill and should start eating more 😂🍕

[@billyb3689]

This might sound like nonsense for a healthy eating video, but I started to eat my weekend take away Thai curry over two nights, the portions are big, so it became two medium sized and frankly more enjoyable meals, small wins eh

[@ideatorx]

I think a huge part of the problem is portions as value, a giant portion to make the high price more edible. Like why can't you go out and have a small and affordable meal, its literally impossible unless an appetizer is your main and you get the stink eye from everyone around you.

[@dereksjourney]

That's incredible man Wow!🔥🔥💪💪

[@KungFuPandaria]

A real eye opener for me, and I suspect another item for the bottom of your pyramid, is how hunger actually works. There's a perception that the sensation of hunger is somehow linear and the longer you go without eating the hungrier you get and the only way to remove hunger is to eat, and the hungrier we are the more we need to eat to fix it. Of course this not true at all and we tend to get hungry around the time we expect to eat and hunger usually goes away regardless of how much goes in our mouths. I suspect that armed with the knowledge of what hunger actually is ( a popup notification that goes away if you ignore it) people could react to it differently to it.

[@MarkLewisfitness]

100%. Learning that hunger comes and goes in waves is so important

[@smithleon]

I loved every moment of this. This is EXACTLY what I think is wrong with the majority of the first world population right now in terms of food. I saw that BBC news report with the guy proposing to put more tax on sugar etc. Did you notice that he actually sat there and said that exercise was no good for weight loss? I was yelling at the TV

[@MarkLewisfitness]

It’s nuts. Tax sugar all you like, if parents still serve up giant bowls of regular food to kids living on PlayStation it’s pointless!

[@andrewbonhomme8069]

Yep exactly says me having just eaten a too large a portion sized healthy meal. Another great video

[@SBNewMe]

Interesting, just watched this after your most recent 2023 video about your binge eating issue. From what I am reading, there could well be a rebound issue from when cutting weight, complicated by over-stimulation of the palate fom processed food.

[@James-cx5hz]

The reason people eat too much is because of low blood sugar after crashing an hour after eating loads of carbs or sugars..I always overeaten after eating a standard diet due to carbs and sugars in the diet. As soon as I cut carbs and sugars out the diet I was no longer hungry and always satisfied after eating a small meal including fats proteins and very small amount of carbs . If you eat sugars and carbs then you have to use willpower due to blood sugars rising then crashing.

[@James-cx5hz]

It’s no surprise every person I’ve ever met that has done a keto style diet has always lost weight -felt more satisfied from less calories - more energy- less to no cravings for carbs or sugars after a few weeks - the hardest part of it is just making it through the first week after that it’s a lot easier.

[@bparker6442]

Simply bang on the money! And funny with it. Great channel Mark 👌

[@bryancrossman8301]

Needs, wants, planning, time, knowledge and the desire to understand what we eat, including how much, and the ease of fast food v meal prep seems to be key issues to me. You’ve hit some key points here, however marketing of specific diets to solve a problem without re-subscription isn’t a good business model, yet unsustainable for people hence several of my friends playing the diet yo-yo game. I’ll give Joe Wicks some credit here because he at least explains how different food types contribute to sustainability. Great vids, motivational content and I’m glad I’ve come across your channel. When are you planning to collapse off the bike again? Would make for a great live stream 😉

[@MarkLewisfitness]

Once every 6 months I’ll fall off it, just to bump up the subscriber numbers 😂

[@jpotter2086]

"What to do?" First thing to do is shift to a "liquids first" diet. If forced to choose, we need water more than food. Water comes first, make sure you're drinking plenty of fluids, preferably water. But even if you include other beverages, even sugary drinks are far fewer calories per oz (10-20cal/oz) than solid foods (70-200cal/oz). If you drink enough, you'll feel full, all day, while eating less solid food, and if it's all ice cold, you have thermic effects on top of that. ..... like Mr. Lewis, I wound up stuck in office jobs, and ballooned with age. Last year, I started drinking water, lots of it. I've been losing 1-2lbs/week for almost a year, down 48lbs total so far. I still eat a crap diet, sorry to say, but I eat a lot less of it, and I am never hungry. I'm drinking roughly 1 fluid oz / pound of body weight. ... which does mean I pee all the time LOL. If I manage more exercise, and further improve my diet, health and gitness gains will accelerate. But for now, I am happy to be peeing these pounds away. It essentially has the same effect (I think....) as bariatric surgery, w/o the cost and hazards or surgery, with the added benefit of being hydrated and flushed at all times. I feel so much better than I did a year ago!

[@codemunky]

Fuck me. I’m just gonna play this one to the diet haters. Thanks man, love the way you get to the point.

[@MrShanebizzle]

Your channel is excellent bro.

[@yanostropicalparadise755]

i don't eat any food from when i go to sleep till after 5pm the next day. im just not hungry. after 5pm i eat mainly meats and fat. i eat till i'm full i don't count calories. at 5-9 i weigh 160lbs.

[@lightbringer6942]

For me the biggest issue always has been and probably always will be portion sizes. I don't go for seconds and still I know my portions are too huge. My feel of hunger and fullness is messed up since I was a kid. So I can always eat and never really feel full (or just do for a short amount of time and feel'hungry' again an hour later). And also if I don't eat regularly I will get jittery and dizzy. And I don't mean with eating regularly (at least once a day), but like once every few hours something small. According to my doctors I'm perfectly healthy. But basically thinking about this all day is so stressful and exhausting for me. it sucks, but I will try and keep going

[@kris715]

Have you read the book “why we eat (too much)? It’s written by a Bariatric surgeon, well worth checking it out

[@haussolutions6244]

Great rant….totally agree.

[@lucaslittmarck2122]

I have a superduper delicious tip and pretty cheap too. Instead of chicken and broccoli. Buy some precooked spinach and trough in 4 eggs :).

[@TheMrbrookster]

For food labeling any product that contains simple carbohydrates should state how many hours of walking it will take to burn the energy. Simply so the average person can relate it to something simple to understand.

[@billking8843]

I got pretty overweight being a carer for my parents and even more going through two 12 week lockdowns. I have lost 12kgs over the past 7 months, mostly by reducing portion sizes, avoiding seconds, replacing icrecream with yoghurt and only eating sweet biscuits outside the house (eg: getting a cookie when I have coffee out). I deal with being hungry sometimes but I'm not crazy hungry all the time.

[@billking8843]

The other thing I have done is to lift weights four times a week. I had 25 years away from lifting (big mistake) for a whole range of reasons, including buggering my shoulder doing yoga. If you want to lose weight you need to lift weights.

[@daveslaughter8290]

In the US the official dietary recommendations are a certain number of portions per day of each of the food groups, the problem being that rarely is their definition of a “ portion” given. A “serving” of meat is a piece the size of a deck of cards, a serving of potatoes is the size of an egg. This is much less that what most people here think of as a portion. I think it would help if the dietician’s definition of a portion size would change to conform with the general public’s idea of a portion size and alter the official recommendations. Would this affect the problem with overeating?Probably not. But it wouldn’t hurt.

[@ra0333]

I usually work out at from 6-7 am. I notice I am WAY hungrier on those mornings. Still doing great diet wise, but it’s definitely a challenge

[@chocolatejellybean2820]

Just condescending we all know this. It's about mindset. This guy has the right personality many others do not.

[@AndreiDamian]

It’s the damn sugars for me. I sit/stand all day, and if I eat more carbs, I feel slugish at some point and need some more sugars to fuel my brain. If I would do some physical work, I wouldn’t need / crave so much food. When you’re getting fitter, everything becomes easier.

[@annahenderson120]

You are absolutely right, and I watched this as I was eating an entire pizza😪 guess the sensible portion sizes start tomorrow!

[@banjemine4150]

How long did it take you to enjoy that entire pizza Anna? An hour? Now then, how many hours of exercise will you need to burn off the fat that you spent an hour enjoying? Two hours? Maybe three? So whatever you eat better be damn worth it, because you're going to be busting your ass off trying to burn it. After awhile you realize that maybe half a pizza is a more sensible portion .. This was actually the first lesson my trainer taught me. It still sticks. Just wanted to share that experience with you.

[@emilybemily4397]

You talk so much sense you're probably in danger of being banned! I know this is an old video, but I thought I'd comment anyway as I work through your previous words of wisdom. xx

[@samuelbonacorsi2048]

Growing up, most kids were lean. Don’t get me wrong there were a few overweight kids and sadly they were picked on. We eat a steady diet of soda, fast food, super sugar crisp cereal, 600 calorie tasty cakes, etc….Our families had 7 course meals. Today’s children also have poor diets, but I wouldn’t say any worse than others in the past. Today I would say most kids are overweight and a few are lean. What is difference? As a child my friends and I ran everywhere. If we weren’t running, we were biking, playing games of all sorts. Our parents would literally kick us out of the house to play in the evenings. Diet is super important but our children need a lot more physical activity.

[@bravehartley]

I cannot BELIEVE @1.21 you didn't include the "stick around" clip from The Predator - SHAME. Apart from that glaringly huge oversight, another above average video. When I saw you first mention skipping breakfast in a previous video, I thought I would give it a bash. It was 1pm before I even realised. I think portion control goes back to what you said previously about brain hunger - our mind expects a certain amount of food and therefore smaller (appropriate) portions feel inadequate to our brains. Some rewiring is required which I guess requires some willpower but I am sure doesn't take long.

[@MarkLewisfitness]

Spot on. Our brains get used to it. When I see a “normal” size plate of food now it looks huge 😂

[@TRI5T4N]

100% portion sizes. Just measure 30g of cereal and compare that to a free poured bowl full!

[@MsMagick]

The whole "you must eat breakfast! Most important meal of the day!" mantra is crap. I spent my whole childhood never eating breakfast before school, and only ate it on holidays. It wasn't till I was at home with my own small kids that I started eating it most days. Even now I could often take it or leave it. I think the idea of volume is absolutely correct.

[@philiplees6350]

Great video, again

[@djs06]

You talk so much sense mate. 👍

[@bigbattenberg]

It's funny how over-eating and being overweight is completely alien to me even though it's everywhere around me.