Logical Weight Loss
Dave Jackson
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Some Things Never Change
Logical Weight Loss
12/10/18 • 20 min
For me, the holidays are over (due to my brother going out of town for the holidays. This means yesterday I had the ham, the green beans, and yes, there were cookies.
With no surprise, when I stepped on the scale it went the wrong way. So I did a deep dive into my data in myfitnesspal.com (I've used Loseit! in the past and many others, they all do the same thing, I liked myfitnesspal, but use whatever works for you). In looking at the data I could CLEARLY see that when:
- I eat 2100 calories (or less) in a day
- Exercises (in any fashion) for an hour
- Drink between 64-80 oz of water
- Get seven hours of sleep
I lose weight. It is that simple. It's just not that easy.
So How to Restart?
Let's look at walking. You used to walk, and then you stopped. How would you start again? By taking that first step.
So for me, that means starting the day on my exercise bike, drinking 20 oz of water, getting in the shower and feeling like I was headed in the right direction.
Other things I might do in the future is listening to affirmations, and use something like the 5-minute journal, or some sort of gratitude practice (I also talk to God on a regular basis, but you do what do you).
You don't have to have letters in the sky, a band playing, a drum roll, you just start. You decide that you're not giving up.
It May Not Be Pretty or Prefect
When you restart, it may not be pretty or perfect, but it doesn't have to be pretty, it just has to be (in any form). You can do this.
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See www.logicallosers.com (For as little as $1 month)
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Get Paid For Walking - Best Affirmation App
Logical Weight Loss
10/25/17 • 32 min
Get Paid For Walking with Step Bet
Step Bet is the sister to Diet Bet. With Step Bet you put in some money, and it reads the data from your fitness Tracker (Fitbit, Garmin, Apple Watch) and assigns you a goal. You have active days (a smaller goal) and a stretch goal. For me, my goals are 9922 steps for active days and 12, 222 for a stretch days. (Your goals will be different based on your previous days). In a week you have four active days, and two stretch days and one off day. Do that for six weeks and you get a portion of the pot. My current pot has 600 people with a pot of 24,000. If 75% of people fail that means 18,000 will be divided between 150 people with a net of $120 (minus a cut for step bet). If money motivates you this scenario would bring a 300% return on investment (as I put in $40).
The key (for me) is getting up a litter earlier, and at night getting my steps in before doing any other activities (or by watching TV while on a treadmill). The real challenge here is the six weeks of consistency.
Its available on iOs and Andorid (see www.stepbet.com )
Understanding Affirmations
I was reading the book Burn the Fat Feed the Muscle and it had one of the best descriptions of why and how they work.
In the book Tony states:
All day long you carry on a mental conversation with yourself. Psychologists estimate that we think up to 60,000 thoughts a day and that 98 percent of these thoughts are the same ones we had yesterday—most of them negative. In a year, that’s almost 22 million thoughts!
The basis for positive thinking and philosophies such as the law of attraction is that the subconscious is amenable to suggestion. People who say that positive thoughts and affirmations don’t work aren’t using them effectively or consistently, or they’re wishing for the positive while thinking about the negative.
This is me. I would try them for maybe three days. Mixed messages
If a captain gives an order such as “Go east,” then keeps changing his mind—“No, go west ... no, go north”—the ship would never get anywhere! This is also why most people get nowhere with their fitness, weight loss, or muscle-building endeavors. Ironically, the very statement “Positive thinking doesn’t work” is a negative suggestion guaranteeing that it won’t work!
Again, this is 100% me.
The conscious mind is a lot like the captain on the bridge of a ship. The captain sends a command to the engine room. The subconscious mind is like the people down in the engine room. No matter what orders come down from the bridge (conscious mind), the crew obeys, even if the orders are stupid ones that crash the ship into a rocky shore. The reason this happens is that the crew (the subconscious) can’t see where the ship is going; they are simply following orders.
Like the ship’s crew, your subconscious mind carries out every command it accepts from your conscious mind. Its sole purpose is to obey your orders, even if you give ones like “I’ll always be fat.” Frequent repetition of thoughts (mental orders) is one certain way to penetrate the subconscious mind. By constantly repeating negative commands such as “I can’t lose weight,” your subconscious will see to it that you never lose weight because that’s its job: to follow your every command literally and without question. If you program your mind with negative suggestions often enough, it will lead you right into cheating on your diet, skipping workouts, or some other form of self-sabotage.
Without a target, your subconscious simply steers you toward your dominant thoughts. The subconscious mind is always at work 24 hours a day, whether you direct it consciously or not.
Because of how your subconscious operates, it’s crucial to focus on what you want to achieve, not on what you want to avoid.
He mentions in the book that much like weight lifting you need to give affirmations 25-30 days to sink in. I've never been able to completely buy into Affirmations. To “affirm” something, by dictionary definition, means that you are declaring it to be true. When you say an affirmation over and over again, a couple of things happen. Your sub-conscience gets busy noticing ways to help you achieve your goals.
Because your brain is constantly looking for clues to filter your environment and guide your actions, it will pick up on any available influence.
This could mean all the subconscious fears and doubts you haven’t dealt with or even messages in your environment.
The reason you ne...
How to Make Sure You Exercise Over the Holidays
Logical Weight Loss
12/23/13 • 30 min
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The Bank of Fitness - Compound Choices
Logical Weight Loss
07/14/20 • 21 min
I am again inspired by the book Chasing Cupcakes. It's one of my favorite books. It had a really good part about setting expectations and pushing one when you want to quit.
July 4th Set My Back
There was pie and a 3 lb weight gain. I was like, "WHAY?!?" but there it was. This undid about two weeks worth of focusing on weight loss. All gone in one day. It seems weight loss is so hard.
Think of Weight Loss Like a Bank
How do you save money? One dollar at a time. There is an article that explains taking a penny that doubles every day or a million dollars now. You want to take the penny. (see article) .
You don't wake up some day and go "Wow, I'm rich." You've worked at it over time, and made good choices.
In the same way one workout does not make you fit. One healthy meal does not mean you're going to drop lbs tomorrow. You are putting deposits into the bank of fitness and over time with consistent deposits, that compound over time (improving your muscles which burn more calories) eventually you will wake up and go, "Hey who is that in the mirror?"
Don't Quit on a Bad Day
I heard this from three different sources this week, so I knew I had to include it in the podcast. Don't quit on a bad day (I heard this in the book Chasing Cupcakes as well as from a friend.)
Instead of quitting on a bad day, wait until a good day when you are in a better frame of mind (and also are less likely to quit).
Focus on your next choice, and make it a good one.
First Impression of the Lumen
There is a say you can't manage what you don't track. There is a device that can now measure your metabolism by analyzing your breath. It's called the Lumen.
I just started using it this week. I love how well it is put together and packaged. It's super easy to use, and the app (both android and iOs) walks you through using the device and explaining your results.
The device is based on proven science and by breathing into the device it measures if you're burning more carbs or fat.
I love how focused they are on delivering accurate data so you can make informed choices. I'm looking forward to using it going forward to see what I can learn. see www.logicalloss.com/lumen
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21 Ways To Lose Weight
Logical Weight Loss
01/15/18 • 28 min
What's the Deal With Maltodextrin?
So I noticed that in my new Advocate Spark (I love the grape) that it included Matlodextrin. Then I looked at their really yummy Chocolate protein drink. What did I find? You guessed it Maltodextrin. At first, I thought Advocare was trying to fool me (the box of Spark shows "Sugar-free." Then I looked at the awesome low priced Chocolate Wehy Protein from Equate (which is also delicious). What did I find? You guessed it Matlodextrin. Lastly, I pulled out some drinks from Slimgenics that I used to consume. There it was again. Maltodextrin.
So I asked, "Uncle Google" and here is what I found
If you’re trying to lose weight, you will want to avoid maltodextrin. It’s essentially a sweetener and a carbohydrate with no nutritional value, and it causes an increase in blood sugar. The levels of sugar in maltodextrin can lead to weight gain. - www.healthline.com
Maltodextrin is a food ingredient made from starch. It is used as a flavor carrier and to improve thickness, texture, body, and taste of food products. Maltodextrin is a polymer that consists of multiple units of glucose linked together in a linear fashion. Maltodextrin is commercially made starting with a simple starch and using the hydrolysis process. It is also a main ingredient in the brand-name sugar substitute Splenda
it is controversial as it is often made from corn, and most corn is genetically modified, this Maltodextrin is GMO based. There are no known GMO versions available. A controversy has started on the internet about maltodextrin causing a spike in blood sugar. But maltodextrin is seldom used by itself as a food, but rather as an ingredient in a food, thus this isn’t a serious concern. - Go Clean Label https://gocleanlabel.com/what-is-maltodextrin/
According to Livestrong.com
"The Center for Science in the Public Interest has recognized maltodextrin as safe and fructose as an additive to cut back on in the diet. Experts agree that sugar, no matter the form, should comprise no more than 10 percent of total caloric intake. Most Americans get double this recommendation." Source
For me, it just seems like every form of sugar isn't for you and this may show as a carb instead of sugar in your food tracking. It seems wherever they pull out sugar, they just replace it with a substitute.
21 Ways To Lose Weight
- Forcast Your Meal, and eliminate the question, "What's for Dinner?"
- Rein in your sweet tooth
- Once a day eat a salad
- Sit down when you eat
- Find a workout buddy
- Exercise even when you don't feel like it
- Hope on a scale once a week
- Get to bed at a decent hour
- Rish, shine and eat
- Don't rely on willpower
- Track your steps, but watch your feed
- Cut back on TV time
- Double down on Produce
- Reorganize your fridge
- Watch the booze
- Think: Fast, slow, repeat.
- Stop sipping your calories
- Make friends with free weights
- Try a new exercise
- Do lunch like the Japanese
- Learn how to relax about food.
Become a Logical Loser
Keep the conversation going by being a patron (as little as $1 a month) and be part of our private Facebook group. Go to www.logicallosers.com
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Switching the Motivation Mindset
Logical Weight Loss
10/09/17 • 26 min
I was listening to a book (from Audible) (get a free book when you sign up) called the Subtle Art of Not Giving a F*ck, and to summarize it:
You can only have 1 number one priority. If you try to do everything, you may be able to do a lot of stuff, but you more than likely will not be doing any of it well. Thus, some things you have to blow off and not worry about it. I've mentioned before that you don't have to keep up with the Kardashians.
The author mentions that we often operate in the Motivation > Action > Results mindset. We wait until we hit rock bottom, and we get motivated to take some action. Those actions lead to results. Thos results motivate us to the take more actions, which brings more results (and it keeps on repeating).
The author changes the trigger. Instead of waiting for rock bottom, change it to where step one is Take Action > Results > Motivation. That motivation then leads to more action. Thus to get the ball rolling DO SOMETHING.
This is especially true if you did something and the results were not what you were looking for. Does this mean there is no motivation? Well, there may be motivation to not do something that apparently did not work.
Motivated to Help Others? Try Charity Miles
Earn money for charities every time you run, walk, or bicycle by using the free Charity Miles app. Corporate sponsors (whose information you'll see as a backdrop image in the app) agree to donate a few cents for every mile you complete. Browse the app's list of charities, find the one that you support, and then hit the road. When a lot of people use Charity Miles, those little bits of money add up.
When Charity Miles first launched, its developers created an initial pool of $1 million to donate to charities as people used the app. Once that pool of money ran out (and it has), the developers said they would find corporate sponsors to continue making donations on the user's behalf (and they have). Running and walking earns 25 cents per mile, while bicycling earns 10 cents per mile. As the end-user, you don't have to do anything at all to make sure that money reaches your charity. Charity Miles handles that part.
Before you start running, walking, or bicycling, you select a charity from a list. These charities include the World Wildlife Foundation, Alzheimer's Association, Wounded Warrior Project, Stand Up to Cancer, and many others. You can choose a different charity each time you log more miles, or you can stick with just one. It's entirely up to you.
As you start to move, you see your speed and total miles add up. Behind these basic stats is a backdrop image that's also an advertisement from the sponsoring organization. (That's how they make money).
The app starts tracking when you pick an activity. When you finish your run, walk, or ride, you press the red button to complete the activity. The app shows you a summary of how far you traveled and how much money you earned for your organization of choice. There are a few other features in the app, such as the ability to join a team or form your own team so that you can collectively raise money for charities with friends.
Charity Miles users have earned over 2.5 million dollars for charity. For more info go to http://www.charitymiles.org/
What is Dave Reading?
I'm not looking to get six pack abs, but burning fat sounds good. Like every other book I've read, the first part of the book explains why THIS ONE is better. I just started it (listening on Audible)
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Eat Less Exercise More is Wrong?!?
Logical Weight Loss
05/29/17 • 28 min
Welcome to episode 327 of the Logical Weight Loss Podcast, I appreciate you stopping by. If you like what you hear/see do consider subscribing to the show. If you're new to subscribing to a podcast, see www.learntosubscribe.com
New Logical Losers Support Group
People have been asking how they can support the group, and I've been wanting to create a facebook group, so I've put the two together. If you go to www.logicallosers.com this will be our new community to create a safe place to talk, support, and inspire each other. If you get at least $1 worth of value from the podcast, I urge you to sign up.
Why is there a fee?
Because we are talking health, fitness, etc, everybody and their brother have a product or service to tell. I believe we may be talking about services and such, but I don't want "Coach Steve" or " Fitness Franny" coming in and spamming us. There are different rewards, and again, this is all optional.$1 a month
Access to Facebook group
Sneak Peak at Content
Access to Patron Only Information
$5 a month
All of the above rewards plus:
Private Patron polls
Behind the scenes process
Name listed on our support page
$20 A Month
All of the above rewards plus:
A shout out on the show
When I reach my goal of $500/month, I will give away a Fitbit blaze to a member in the Biggest Loser Tier once a quarter. For those outside the US, we will come up with a similar value prize.
Come join the community at www.logicallosers.com
Why We Get Fat: And What to Do About It - Reviewed
This is a book written by Gary Taubes, and he takes on a very controversial subject and that is that Eating less and moving more is bad advice. WHAT? Well, he spends the better part of the first ten chapters going over why, and by chapter two I was like "OK, SERIOUSLY, MOVE ON." But I had to suffer through many chapters for him to get to what we are supposed to do. So I'm going to sum it up.
Cut down carbohydrate, and cut down on Sugar. (more or less adopt a paleo diet). As he puts it,
Cut back on Carbs.
"On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed. Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. Starches are complex carbohydrates. Avoid these kinds of foods: grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips"
Do Not Eat
You should completely cut out sugar, bread, cereal, flour containing items, fruits, juices, honey, whole or skimmed milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes. Avoid these common mistakes: Beware of “fat-free” or “lite” diet products, and foods containing “hidden” sugars and starches (such as coleslaw or sugarfree cookies and cakes). Check the labels of liquid medications, cough syrups, cough drops, and other over-the-counter medications that may contain sugar. Avoid products that are labeled “Great for Low-Carb Diets!”
So Why Do I Get Fat?
Gary Taubes wrote this book for doctors I believe, but in a nutshell, when we each these items our blood sugar goes up. This then makes our Insulin go up. The release of fatty acids from fat cells, "Requires only the negative stimulus of insulin deficiency" - Rosalyn Yalow, Solomon Merson, 1965
Her explains this in this video (which is more or less the book in 56 minutes)
He Does Mention the GI
The glycemic index is a measure of how quickly food raises our blood sugar. And the scale of the glycemic index goes from 0 all the way up to 100.
Foods with a higher glycemic index are more readily absorbed in our body and raise our blood sugar more. A lower glycemic index doesn't affect our blood sugar as much.
The glycemic index is an imperfect system because everyone's body responds a little bit different. It also doesn't consider how much food we eat. But it is overall a useful tool to help keep our blood sugar steady and eating more nutritious foods.
Foods that have a low glycemic index typically have more fiber and less sugar, but it's important to know that low glycemic index food doesn't necessarily mean that it's healthy. After all, lard has a very low glycemic index.
According to Web MD
The smaller the number, the less impact the food has on your blood sugar.
...You Can’t Run Away From Yourself
Logical Weight Loss
05/13/13 • 30 min
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Leanness Lifestyle Univeristy
Logical Weight Loss
10/27/12 • 31 min
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I'm So Glad I Didn't Quit
Logical Weight Loss
12/24/18 • 19 min
Special thanks to Nick Florido for the $30
Today I share how I was doing everything I was supposed to do I:
Drink 60-80 oz of water
Get seven hours of sleep a night
Eat less than 2000 calories
Get 60 minutes of exercise or 10,000 steps
and yet the scale didn't move. In fact, in some days the scale went up. I was furious, and frustrate and I wanted to quit, but I didn't. I'm glad I didn't
Today I woke up and I hit my goal.
I focused on doing all the right things that lead to weight loss instead of the skill. On the Biggest Loser they had a saying, “Trust the process” and in this case I did
Inspirational Quote about Not Giving Up
“Character consists of what you do on the third and fourth tries.” -James A. Michener
“Winners never quit, and quitters never win.” -Vince Lombardi
“It always seems impossible until it’s done.” -Nelson Mandela
“How long should you try? Until.” -Jim Rohn
“There is no failure except in no longer trying.” -Elbert Hubbard
“You just can’t beat the person who won’t give up.” -Babe Ruth
“Never give up on something that you can’t go a day without thinking about.” -Winston Churchill
“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” -Dale Carnegie
“Never give up, for that is just the place and time that the tide will turn.” -Harriet Beecher Stowe
“You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.” -Chuck Yeager
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Edison
“It does not matter how slowly you go as long as you do not stop.” ?Confucius
“If you fall behind, run faster. Never give up, never surrender, and rise up against the odds.” -Jesse Jackson
“Survival can be summed up in three words- never give up. That’s the heart of it really. Just keep trying.” -Bear Grylls
“Successful men and women keep moving. They make mistakes, but they don’t quit.” - Conrad Hilton
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Topics For the Future
Have you tried Theraworx Relief? I keep hearing about this product for sore muscles on other podcasts and was curious if you've tried it. If so leave a comment below
Start Your Own Weight Loss Competition
If you start going to start your own weight loss competition like the old “biggest loser” TV show, I've already done all the work for the calculations. Just put in your starting weight, and the weights as you weigh in, and the spreadsheet calculates your weight loss. Check it out.
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FAQ
How many episodes does Logical Weight Loss have?
Logical Weight Loss currently has 412 episodes available.
What topics does Logical Weight Loss cover?
The podcast is about Health & Fitness, Mental Health, Fitness and Podcasts.
What is the most popular episode on Logical Weight Loss?
The episode title 'Smart Jump Rope - No Longer Kids stuff' is the most popular.
What is the average episode length on Logical Weight Loss?
The average episode length on Logical Weight Loss is 26 minutes.
How often are episodes of Logical Weight Loss released?
Episodes of Logical Weight Loss are typically released every 8 days, 23 hours.
When was the first episode of Logical Weight Loss?
The first episode of Logical Weight Loss was released on Dec 12, 2008.
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