Oct 21, 2026 · 12 min · 7 segments
In this episode, I discuss why crash dieting and trying to follow an extreme deficit is the worst approach you can take when it comes to sustainable fat loss and actually sticking to a diet for long…
Chris WrightHost
We want to try and lose fat at the start by making the smallest changes that we can, by actually doing the minimal amount that we possibly can to get the needle moving.
Because What happens is over time is you're going to need to probably start to pull some of these other levers.
But if you start from day one, trying to do cardio every single day, trying to train five, six days per week, trying to eat super low amounts of calories, cutting out the carbs, not having any nice food at the weekends, even cutting out alcohol, which you absolutely don't need to do to get in shape.
you can maybe follow that for a bit and you might yield some quick results to begin with.
And if you can't see yourself following an approach for the next six months, 12 months, don't start doing it, guys, because you're not going to get in shape in just six weeks.
Very little men can diet themselves down to get a beach body in six, eight, 12 weeks.
But if you're looking at yourself right now and you think, okay, I've got quite a lot of body fat around my belly.
Like most of the people that we work with at FitLab, We work with them between six and 12 months.
And yes, some guys can get there in a little bit less time, but there's still the process and the procedure that has to be done afterwards, which again is really going through the whole kind of maintaining and maintenance side of things.
guys literally will stick to a program for four to six weeks and then they'll stop okay so if you are looking at the way that you're eating right now the way that you're training right now the way that your movement is every single day and you think to yourself geez this feels really hard and you're like two three weeks in you're just not going to stick to it So we want to do the minimum effective dose to begin with.
We want to try and lose fat at the start by making the smallest changes that we can, by actually doing the minimal amount that we possibly can to get the needle moving.
Because What happens is over time is you're going to need to probably start to pull some of these other levers.
But if you start from day one, trying to do cardio every single day, trying to train five, six days per week, trying to eat super low amounts of calories, cutting out the carbs, not having any nice food at the weekends, even cutting out alcohol, which you absolutely don't need to do to get in shape.
you can maybe follow that for a bit and you might yield some quick results to begin with.
And if you can't see yourself following an approach for the next six months, 12 months, don't start doing it, guys, because you're not going to get in shape in just six weeks.
Very little men can diet themselves down to get a beach body in six, eight, 12 weeks.
But if you're looking at yourself right now and you think, okay, I've got quite a lot of body fat around my belly.
Like most of the people that we work with at FitLab, We work with them between six and 12 months.
And yes, some guys can get there in a little bit less time, but there's still the process and the procedure that has to be done afterwards, which again is really going through the whole kind of maintaining and maintenance side of things.
guys literally will stick to a program for four to six weeks and then they'll stop okay so if you are looking at the way that you're eating right now the way that you're training right now the way that your movement is every single day and you think to yourself geez this feels really hard and you're like two three weeks in you're just not going to stick to it So we want to do the minimum effective dose to begin with.
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