Ep. 11: Tips for Weight Loss
- Keenan Lee
- 7 days ago
- 2 min read
Gaining Weight, Losing Weight, and Why Small Wins Matter
In episode eleven, Keenan and Jared revisit some of the biggest ideas from their conversation with Eric, share life updates, and dig into nutrition basics. They talk specifically how to gain weight if you struggle to put it on, and tips for weight loss. Jared talks through his own history of yo-yoing the same 10 pounds in college before shifting his relationship with food from pleasure to fuel. The episode closes with a discussion on why enjoying your training and finding small wins throughout the day matters just as much as the program itself.
TAKEAWAYS
1. To gain weight, eat a small surplus consistently. If your maintenance is around 3,000 calories, aim for 3,300 to 3,500. If you struggle to eat enough, the 80/20 rule helps: 80 percent whole foods, 20 percent whatever gets your calories up without going overboard.
2. To lose weight, shift how you think about food. Jared's breakthrough was viewing food as fuel instead of pleasure. Just eating a little less of what you love. Quarter pint of ice cream instead of the half pint. Small, repeatable changes beat strict diets that do not last.
3. Cardio does help with weight loss, but the math just has to add up. If you are tracking calories and doing cardio, you are burning more, plain and simple. The people who say cardio does not work are usually eating back more than they burn. For fat loss, slow steady-state cardio (where you can still hold a conversation) is a good baseline.
4. Small wins compound. Whatever you tell your brain to look for, it tends to find, so give it wins to notice. A short walk after a meal, parking farther away, standing up once an hour. None of these move the needle on their own, but stacked daily, they add up to real change.
Pro Tip: Find ways to make movement feel like play. The gym, a pickup game, a walk with a dog, these all count. Adults lose touch with play as they get older, but reintroducing it into how you move makes consistency so much easier.
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