Weight Loss Success: Small Business Samaritans Interview 

By  Stephen Box

My interview on the  Small Business Samaritans radio show to talk about weight loss success strategies.

Some of the topics I covered:

  • The one important thing you need to do 
  • 2 key factors to help you lose weight
  • Should you count calories?
  • The simple trick I use to get my personal training clients started off right.

You can listen to the interview or read the transcript below. 


Hi, I’m Phillip Saxton with small business Samaritans Star radio program standing together brings rewards. I’m with Stephen Box,
owner of Stephen Box Fitness and Nutrition Stephen has a mission of making fitness and nutrition simple for others, helping to make each life he touches better tomorrow than today. We’re going to discuss some key important observations that all of us can take into the 2016 New Year. Welcome, Stephen

>> Stephen:
Thanks for having me Phillip

Stephen, if you have one important message to share with people for 2016 what would it be?

well, Phillip, this time of year especially can be busy for people trying to get everything done before the holidays traveling, attending parties, and spending time with family. I’d really like to encourage people to take some time for themselves. The number one reason people give me for not working out and not eating right is a lack of time. You have to really put your workouts and your meal prep days on your calendar and treat them just like any other appointment.  Even if you only have 10 minutes you can get a pretty good workout, and that’s a lot better than doing nothing.

Stephen, I like the fact that you combine fitness with nutrition. Both are important in improving ourselves. What is one of the key factors in helping us lose weight?

You’re absolutely right about that – about both being important, Phillip. Two of the core habits I teach my clients in my nutrition coaching program
is eating slowly and stopping at eighty percent full. Most of us end up overeating because we’re not aware of just how full we are due to eating too fast. It takes our brains about 20 minutes to get the signal from our body to stop eating, and for that reason I really recommend that people take about 20 minutes to eat their food. Along those same lines, once you teach yourself to slow down you really have to focus on listening to your body. When you stop eating you should feel satisfied but not really full -that’s about 80%.

Stephen that’s really great advice for 2016. Many people go on a calorie counting program. Is that something we should do?

Actually, no, the biggest problem with counting calories is they’re inaccurate to begin with. Because of the way calories are determined, the results can be off by as much as 25%. To put that into numbers, say you’re a male who eats 2,000 calories per day. Assuming that you are absolutely perfect
at your calorie counting, which is pretty much a task in and of itself, you could still end up being off by as much as 500 calories either way per day. Over the course of a week that’s a full pound or 52 pounds a year that you would expect to lose that you wouldn’t.

Wow! That is really an interesting calculation. Do you have more information on this on calorie counting that you can make available to people?

Actually, I do. For those interested, I have a free ebook on my website that will provide them with information about a better way to determine their portion sizes. Combine that with eating slowly and stopping at eighty percent full will serve them a lot better than counting calories.

Stephen, why don’t you give your website out now so that those people that are listening – if you’ve got a pencil or you can pull over if
you’re in your car take down this information

yeah it’s

train with box
t-r-a-i-n with box B-o-x dot com, very easy to remember.
Stephen, in order to live a more healthy life and lose weight, fitness programs must be tied to nutrition and exercise plus controlling how you eat. Where do you start when you’re working with a client?

Well, first Phillip, you’re absolutely right.  Everything does tie in together. That’s why we focus more on behaviors vs outcomes. When I say outcomes I mean things that don’t really that you don’t really have any control over. Say you want to lose 20 pounds but you really only have twelve pounds to lose. You end up doing really unhealthy things to try to lose that extra eight pounds. With behavior-based coaching we focus on the things we can
control – like what foods we eat, how many days we work out, or how intense our workouts are. From day one we start building those habits that become behaviors. Once you change from an outcome-based mindset to a behavior-based mindset, everything else really falls into place pretty easily.

Stephen this is really great information, and we’re going to continue this in another segment. 

Stephen Box, CFT, OTA, Pn2

About Stephen

My passion for fitness started with my own 80 lb weight loss journey. I love showing people that fitness and nutrition don't need to be complicated or restrictive. A good coach should be able to meet you where you are and help you get to where you want to be.

I am certified as a fitness trainer through the International Sports Sciences Association (ISSA). Additionally, I hold certifications in exercise nutrition through Precision Nutrition and online fitness training through the Online Trainer Academy.

When not serving my clients I am an expert media contributor for companies such as Men's Fitness, Men's Journal,, and many others.

related posts:

The Secret Sauce to Achieving Your New Year’s Resolutions
Carbs Simplified – Why carbs are important and how to maximize them
6 Things Every Gym Newbie Needs to Know
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