Ep. 189 - The Sustainable Weight Loss Blueprint

Summary In this episode, Chase and Chris discuss the reasons why past diets have not worked and how to approach sustainable weight loss. They review popular diets like Weight Watchers, Optavia, fasting, and keto, highlighting their limitations and lack of long-term sustainability. They emphasize the importance of personalization and individualization in creating a successful weight loss plan. They also address the need to set realistic expectations and rewrite the diet resume by focusing on building a healthy relationship with food. In this conversation, Chase and Chris discuss the importance of flexibility in nutrition and the different phases of online coaching. They emphasize the need for a strong foundation and a personalized plan that is flexible and sustainable. They explain the three phases of their coaching program: Prime, Pursue, & Passion. They highlight the significance of maintenance and teaching clients how to maintain their results long-term. They also stress the importance of identity change and finding sustainable habits that align with one's goals and lifestyle. Episode Mentioned: What is Online Coaching? Takeaways Popular diets often lack long-term sustainability and can lead to unrealistic expectations. Restricting calories too much can hinder weight loss progress and lead to low energy and cravings. Ignoring your relationship with food can sabotage your weight loss efforts. Setting realistic expectations and rewriting your diet resume can help you approach weight loss in a healthier and more sustainable way. Personalization and individualization are key factors in creating a successful weight loss plan. Flexibility in nutrition is crucial for long-term success. A personalized plan that allows for favorite foods and fits into one's lifestyle is more sustainable. Online coaching involves three phases: Prime, Pursue, and Passion. Each phase has a specific focus and helps clients build a strong foundation, achieve fat loss goals, and learn how to maintain their results. Maintenance is often overlooked but is a critical phase in the coaching program. It teaches clients how to sustain their progress and make healthy habits a part of their lifestyle. Identity change is essential for sustainable results. Clients need to shift their mindset and behaviors to align with their goals and create lasting change. Chapters 00:00 Introduction and Setting Realistic Expectations 12:27 Reviewing Past Diets: Weight Watchers, Optavia, Fasting, Keto 19:46 Restricting Calories Too Much 24:08 Ignoring Relationship with Food 29:03 Unrealistic Expectations and Rewriting Your Diet Resume 35:21 What Sets Us Apart: Personalization and Individualization 38:43 Flexibility in Nutrition 40:03 Phases of Online Coaching 41:30 Phase 1: PRIME: Metabolic Consistency 42:23 Phase 2: PURSUE: Fat Loss 44:44 Phase 3: PASSION: Maintenance and Sustainability 46:37 Importance of Identity Change 51:09 Finding Sustainable Habits How to Connect with Us:  Chase’s Instagram: https://www.instagram.com/changing_chase/ Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Visit our Website: https://www.conquerfitnessandnutrition.com/  Work with Conquer Fitness and Nutrition for 1:1 Coaching:  https://forms.gle/A7yZfj9uYJPQtvsL6