May 14, 2025
Reddit Said What? My Take on Internet Weight Loss Advice [Ep. 147]
![Reddit Said What? My Take on Internet Weight Loss Advice [Ep. 147]](https://getpodpage.com/image_transform_gate_v3/BgaoZYRXJruKRjqquJ-D_FeAcm1C-oHEybKEY4d0yHw=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Fqcbi3j7ehz1izhoji7a7kqvywkdm%3F.jpg&w=1200&h=630&fill=blur "Reddit Said What? My Take on Internet Weight Loss Advice [Ep. 147]")
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Ever gone to the internet for weight loss advice? I mean honestly who hasn’t. Reddit threads can be hit and miss on the advice, yet it’s nice to hear from individuals that are making it work.
Today I parse out the good from the bad in a recent weight loss thread. Spoiler–it was surprisingly good! But I’ll make sure to give you the reasons why and I’ll point out where diet mentality creeps into even the best advice.
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WEBVTT
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This is the Eat Well Think Well Live Well podcast.
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I'm Lisa Salisbury and this is episode 147.
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Reddit said what my take on internet weight loss advice.
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Welcome to eat well.
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Well, the podcast for busy women who want to lose weight without constantly counting, tracking, or stressing over every bite.
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I'm Lisa Salsbury, a certified health weight loss and life coach, and most importantly, a recovered chronic dieter here.
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You'll learn to listen to your body and uncover the reasons you're reaching for food.
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When you're not truly hungry, freeing you to focus on a healthier, more fulfilling approach to eating.
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Hi everyone.
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I, um, am checking in here for a solo episode 1 47.
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I, I'm sorry, I am like really frustrated because I just recorded this whole thing, except for that I didn't.
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Um, my recording app has updated this week and I had to like, not just like click on the update, but actually download an entirely new program.
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And it looks different.
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It's acting different, and apparently I didn't actually hit record last time, so I got through the whole thing and I went back and I'm like, it's.
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It's not there.
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So here we go for take two.
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Interestingly, I usually do a lot of scripting on my podcast, but this week I didn't.
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And so now I have to do this all off the cuff again, which I, I Super fun.
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Super fun.
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Oh, well, okay.
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Well, I do enjoy hearing from you.
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Um, as you know, I mentioned this last week.
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I've got a content request survey thing going on right now.
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Should take you just a few minutes to let me know what your questions are, what you're struggling with, so I can help you here on the podcast and maybe in some Instagram content as well.
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So that link is in the show notes.
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I'd be just so delighted if you could.
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Just take a few minutes and fill that out.
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So as a thank you, everyone that participates will be entered into a drawing for an Amazon gift card.
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Okay.
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So today I was thinking actually in line with that content survey, I'm always trying to think what is.
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The most helpful for my listeners.
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You know, it's, um, I, well, I don't know if you know, let me tell you, it's one of my goals that you will lose your first five pounds.
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Just listening to the podcast alone.
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I hope that I offer you enough stuff for free, that you are able to start losing weight and that you have a little bit of trust in me first, and that's why I do this.
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So.
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I am always looking to see what are the questions, what are you struggling with?
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What is keeping you from losing weight?
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So I was checking out Reddit,'cause you know why not?
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And I was just in one of the weight loss forums or threads or whatever they're called.
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I.
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I really loved this one particular thread.
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The original poster said that she feels like she's heard the same weight loss advice like a million times to drink the water and eat clean and move more, blah, blah, blah.
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And she was like, but I wanna know the real stuff, the underrated hacks, the weird habits, and like the stuff that nobody talks about.
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And I was like, Ooh, this is gonna be like.
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Totally unhinged, right?
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And I start reading the answers and I was floored.
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I was absolutely floored at how good the advice was.
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Like there were, there were some outliers for sure.
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I.
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But generally speaking, people repeated or, you know, upvoted and said, yeah, me too, on so much good advice.
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So, I wanna go over some of the things that they said.
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The number one, the number one thing that was echoed again and again was tracking, tracking, forcing myself to be brutally honest with my food log.
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Um, tracking it in the morning so you don't have to think about it all day.
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That's what I call a 24 hour practical plan.
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Um, a lot of people that use an app to track their food intake and um, there was this comment that was, I struggled for the first two or three weeks because you simply don't realize how many calories you really take in.
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And I was hungry and mad, but after a while, and then she says how she was able to get through that.
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What I think is really interesting about that.
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Is this idea of like not realizing how much you're eating.
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This can be true whether you are tracking in an app to keep track of the calories or not.
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If you start just writing down all the food that you're eating, you might be surprised.
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You might be surprised at how many times you go in the kitchen, graze, grab stuff on your way through.
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And when you are really diligent and like the one comment was being brutally honest, writing literally everything down, you, you might be a little bit surprised now a, a lot of the advice had to do with calories and.
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And tracking and weighing and measuring, and you know that I don't have my clients do this.
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There's a couple reasons for it.
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Number one, first and foremost, most of my listeners and clients have been a chronic dieter in the past.
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You have done the diets, you have counted the points you have.
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Weighed and measured and managed the macros, like it is a horrible game of Tetris, right?
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You've, you've done all that and you're like, I just wanna not do that.
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I want to eat like a normal person.
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I don't want to have to pull up my phone, use an app every time I put a bite of food in my mouth, which I totally get, and that's what I'm here for.
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I, I'm totally.
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You know, my clients lose weight and they never use an app to track.
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But I think what's interesting is this one comment about you simply don't realize how many calories or you know, how much food you're really taking in, and that is where tracking in a, in an app.
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Can sometimes be a useful tool for a limited amount of time for two or three weeks, like put an end date on it, especially if you're a chronic dieter, especially if you're prone to anxiety.
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When it comes to tracking.
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Put an end date.
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I'm going to do this for two weeks.
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I recently did this.
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I cannot remember for the life of me if I've mentioned this on the podcast, but I did recently go back to tracking.
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for two weeks, because I wanted to check a few micronutrients and also my saturated fat intake, so this was on the heels of the, um, conversation I had with Dr.
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Sarah Valentine, the author of Vore.
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We did a two part series on the podcast in January about the nutrient quality of your food and how to increase.
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The nutrients that you're getting from your food.
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And ultimately we did get into some weight loss talk through that.
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But part of what I wanted to know is like, how am I doing from a micronutrient level and also how am I doing with my saturated fat?
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Because I did notice that my cholesterol is kind of creeping up into a place that I don't really care for.
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So I wanted to check my saturated fat.
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And I just don't feel like those things, like the micronutrients and the saturated fat are things that I wanna calculate on my own with a calculator and paper and pencil.
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So I did use an app for that.
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if you are someone that wants to track, you know, some of those kinds of things, like, Hey, am I really getting enough potassium?
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Or whatever it is that you're kind of wondering about.
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Then that would be a good reason to track in an app.
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The other really great reason to track in an app is if you've never done it before.
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If like this poster, you simply do not realize what portions look like if you simply do not know what it looks like to get 30 grams of protein in.
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Um, like what a chicken breast with 30 grams of protein in it looks like.
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Then you do need to do some tracking.
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You do need to do some weighing and measuring and track that because some of these next few things that people are going to recommend do depend on you knowing what it looks like to get 30 grams of protein in a meal.
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So that would be another reason, but again.
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Um, my caveat to this tracking advice is if you are going to use an app, keep it to a two to three week limit.
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Something that gives you a lot of information, gives you a lot of different meals, but you're, you know that there's an end date, you're not going to do this for the rest of your life.
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What I do think.
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Doesn't ha what I think doesn't have to be given up.
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Sorry, that was bad grammar.
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Um, is food logging or food journaling?
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So my clients do a 24 hour food plan.
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We plan ahead what we're going to eat in a day, but I.
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Second only to that is food logging is just logging everything that you eat at the time that you eat it so that you have a really clear picture.
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This is, just a lovely study where you have the N of one.
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That means there's one person in the study.
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It's you, you, your food journal is the most important nutritional study you will ever read, and so that never gets old.
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It never gets old to look and see why am I having low energy today?
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Or why was that workout amazing?
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What have I been eating?
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How have I been sleeping?
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What can I do to duplicate that?
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Or, wow, this was a great day.
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I really have have been feeling like my cravings have been at bay for several, several days, maybe even a week.
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Look back, what have you been eating?
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How have you been sleeping?
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You know, whatever it is that you're tracking in that health and food log.
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And so that it can be duplicated.
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That is the most valuable thing.
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It's not just to lose weight, it's to say, how can I recreate these amazing days?
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Right?
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Because you will have, like right now, if you're in the, like, the dregs of, of weight loss and you're just like, I can't figure it out, and, and you're really struggling.
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You, you maybe haven't had some of those good days yet, but you will and you wanna have records of them.
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So yeah.
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Tracking.
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It's, it is really the first and foremost advice that everyone gave and I couldn't agree more.
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Um, second was quite a bit of comments on fiber.
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So, several that commented on fiber supplements, so people that put like a scoop of benna fiber in their water.
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Um, I kind of gagged when I read that because that is not something I can do.
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I've tried several different fiber supplements and it's just not for me, but, um, I, if I could.
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If I could choke it down, I probably would.
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But I, I have a couple of fiber supplements in my cabinet right now just expiring because I, I can't choke'em down.
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I don't know.
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I can eat a lot of gross things, but that isn't one of'em.
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Um, so I like to get my fiber from, from fruits and vegetables, whole grains, and especially beans.
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I can't miss my fiber goal when I get a serving of beans in a day.
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It's, they're just a powerhouse.
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Last week I made a bean and, um, edamame salad with, um, cabbage and be bell peppers and several other things, and a dressing, and it's like all sturdy vegetables.
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So I made enough for four or five days.
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I kept it in the fridge and.
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Every day that I had that I was like, way over my fiber goal.
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And I'm like, whew, I gotta do that.
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So, um, I'm just outta cabbage right now, so I gotta go get some more.
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Uh, but yeah, fiber is a huge tool for weight loss.
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Lots of people that said I increased my fiber and it really helped me to stay full.
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And, um, just keep that in mind.
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I'm gonna mention this again later where we, it helps you stay full.
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So just, that's coming.
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Just like fiber though, almost equally as mentioned was protein.
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And everyone's eating protein, like it's their job these days, but it's because it actually works.
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So several comments of collagen in coffee or tea.
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I don't love collagen.
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It's not a whole protein.
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It's um, not shown to be excellent at muscle synthesis, which is the primary reason that we want to eat.
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Protein is to maintain our muscle mass or increase our muscle mass if we are, um, doing proper weightlifting.
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So, um.
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I don't love that.
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But also it's like it can't hurt.
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We can, even though it's not a complete protein, we're getting those other amino acids in other foods later in the day perhaps.
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So it's not worthless.
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I just don't want you to depend on collagen alone for muscle synthesis.
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Um, a lot of people commented that increased protein, but especially in the morning, was helpful.
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Um, having protein drinks while they are cooking dinner.
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Was another little hack there for increasing protein and that's a great also supplement.
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So similar to the Benefiber supplement of fiber, also having a protein supplement is a great way to hit your protein goals.
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So it's, when I think of supplements, I always think of capsules or pills, right?
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But a protein supplement is just protein powder.
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And so as opposed to getting your protein from.
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You know, chicken, fish, cottage cheese, you know, the, the protein sources, uh, protein powder is considered a supplement.
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So we don't wanna get all of our protein from supplements, but there are lots of great studies, that whey is.
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Really excellent for protein synthesis, or excuse me, for, um, for muscle synthesis.
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So we want to be using high quality proteins that help us build and maintain our muscle mass.
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Not only that, protein helps us stay fuller longer, similar to fiber, but the difference with protein is it has a high thermogenesis so it.
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It costs more calories to digest protein than our other macronutrients.
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And so we get that, little boost from protein as well.
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Okay.
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A lot of comments too on exercise.
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This was an interesting one because it, the, the advice varied on what worked for people, and I think Wow, that is so true because whenever I have clients.
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That are like, I don't, I don't know what to do.
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I don't know where to start with exercise.
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I always say to start with walking and a lot of comments about getting steps, getting a minimum step count.
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And even people that were on a plateau, if they increase their step count by several thousand, even that, that really helped'em push through a plateau.
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So, um.
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We know that the calories burned during exercise are not equivalent to the calories eaten.
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So when you're using a calorie in calorie out model, it's a little bit difficult to include your exercise calories.
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Primarily when you're using that calorie in calorie out model, you're looking at your basal metabolic rate plus some of your activity level, but we don't necessarily want to.
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Add in than your exercise calories.
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My Apple Watch said I burned 300 calories doing a bike ride.
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Um, it's not that we want to eat 300 more calories, however, when you are more active during the day, it does improve your overall.
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Burn for the day.
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So it's, it's tricky because it's not a, it's not a calorie for calorie situation, which is good because I don't really want you counting calories.
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And so I don't really want you looking at your watch and thinking like, okay, I can eat 300 more calories today.
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that's just a recipe for disaster because it teaches your brain that you have to earn your food.
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If you, um, again, are anything like me that.
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Really turned into for me in my dieting days, earning, sweets especially.
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And so if I didn't exercise, I didn't allow myself to have dessert, or if I did, it was just a whole like mental mind game situation.
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So it is not true that you have to exercise in order to earn your food.
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That is not true.
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So we want to really separate exercise from eating, especially in the calorie form.
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What is really helpful with exercise is your mental state.
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So there was one particular comment in her that said, whenever I do, um, referring to her exercise routine, whenever I do that, all my decisions during the day are way.
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More healthy.
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If I don't move, I always end up snacking.
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And it's such good insight that if you are someone who enjoys morning exercise, I, I cannot exercise in the evening.
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I love a morning exercise routine.
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Most of my clients are morning exercisers.
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Um, and if you do that, your mental space, your decision making will be upleveled.
00:16:59.517 --> 00:17:00.897
It, it's just true.
00:17:01.527 --> 00:17:02.576
You feel better.
00:17:03.187 --> 00:17:14.737
When you exercise and you make better food decisions, so this can work if you are, you know, a busy professional, you're an exerciser in the evening, that motivation does carry into the next day.
00:17:14.767 --> 00:17:21.517
Also, looking forward to that exercise routine can also be somewhat of a boost as well, so it.
00:17:21.946 --> 00:17:31.787
The exercise matters more in how it makes you feel, especially about what your choices are and just your general overall movement.
00:17:31.787 --> 00:17:33.346
We want to increase as well.
00:17:33.346 --> 00:17:41.656
So all the silly stuff like get up and move once an hour, do a set of squats every time you go to the bathroom park farther away.
00:17:42.096 --> 00:17:47.527
All of that stuff that, like the original poster was like, I've heard the same advice a million times.
00:17:47.856 --> 00:17:57.037
That's because it works and because it actually is effective, we must be moving during the day in addition to our formal exercise routine.
00:17:57.981 --> 00:17:58.402
Okay.
00:17:58.491 --> 00:18:12.771
Uh, water was mentioned, but in the context, not, not as much in the context of just like have a certain number of ounces a day, but several mentioned how water was something that helped with their hunger levels.
00:18:12.771 --> 00:18:17.932
So there's, I'm going to, I'm gonna tell you what they said, but bear with me here because it's a little bit tricky.
00:18:18.261 --> 00:18:21.112
She said, whenever I think I'm hungry, I have water.
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Then I wait 10 minutes.
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Am I still hungry?
00:18:23.662 --> 00:18:24.622
Usually, no.
00:18:25.011 --> 00:18:38.271
So this is tricky advice because while I agree with it that nothing sends up a false hunger signal, like being thirsty does it, it's tricky to just subdue your, your hunger signals with water.
00:18:38.662 --> 00:18:39.471
Yes, I.
00:18:39.652 --> 00:18:43.251
You definitely need to try water first.
00:18:43.402 --> 00:18:44.001
A hundred percent.
00:18:44.001 --> 00:18:47.902
If you have a hunger signal, especially at a time where you're like, why am I hungry now?
00:18:48.172 --> 00:18:50.842
Like if it's been an hour since you ate, you're like, that's not right.
00:18:51.291 --> 00:18:53.152
You, you probably are thirsty.
00:18:53.211 --> 00:18:54.172
Go with the water.
00:18:54.471 --> 00:19:00.531
But we don't wanna get into that like old, you know, eighties diet advice, which is just like drink water to.
00:19:00.646 --> 00:19:05.567
To, you know, be able to fast, essentially water fasting for hours and hours and hours on end.
00:19:05.567 --> 00:19:06.737
We don't want to do that.
00:19:06.737 --> 00:19:08.807
So yes, we wanna drink water.
00:19:08.866 --> 00:19:13.656
Yes, we must be hydrated in order to flush out, you know, to flush the system.
00:19:13.656 --> 00:19:18.586
We wanna have a healthy, digestion all the way through our urinary tract system and.
00:19:20.017 --> 00:19:36.846
Another thing I learned recently about water when I was at my mom's doctor with her discussing her A1C is he said, be sure that you have really excellent hydration, because that is a dilution factor, and so it helps with the sugar that you do bring on board.
00:19:37.356 --> 00:19:40.207
And so I thought that was really interesting.
00:19:40.297 --> 00:19:43.207
Um, an extra reason to drink water as well.
00:19:43.686 --> 00:19:46.596
But I, I don't wanna encourage you.
00:19:46.652 --> 00:19:49.561
To use water instead of food if you are hungry.
00:19:49.922 --> 00:20:02.011
But it is good to make sure that you are hydrated and make sure that those hunger signals are not false ones just desperate for some water, and so your body suns up a false hunger signal.
00:00:00.000 --> 00:00:02.189
This is the Eat Well Think Well Live Well podcast.
00:00:02.189 --> 00:00:06.059
I'm Lisa Salisbury and this is episode 147.
00:00:06.629 --> 00:00:10.500
Reddit said what my take on internet weight loss advice.
00:00:14.074 --> 00:00:14.855
Welcome to eat well.
00:00:15.484 --> 00:00:22.085
Well, the podcast for busy women who want to lose weight without constantly counting, tracking, or stressing over every bite.
00:00:22.414 --> 00:00:29.324
I'm Lisa Salsbury, a certified health weight loss and life coach, and most importantly, a recovered chronic dieter here.
00:00:29.355 --> 00:00:32.895
You'll learn to listen to your body and uncover the reasons you're reaching for food.
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When you're not truly hungry, freeing you to focus on a healthier, more fulfilling approach to eating.
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