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Transcript

00:00Turn down the lights and turn up some music while you eat.

00:03These environmental distractions

00:04will take your attention away from the food.

00:06Turn your house into a rave while you eat.

00:08Get a giant bear chasing you around

00:10so that you don't have enough time

00:12to put the food in your mouth.

00:12What kind of advice is this?

00:14For those of you who are looking

00:15to be at a healthier weight,

00:17the internet has no shortage of weight loss advice.

00:20Well, in this video, I'm gonna take some of that advice

00:23and put it through a lie detector

00:25and find out what's true, what's not,

00:27and what's kind of in that middle ground.

00:29Let's get started.

00:30Beewoop!

00:30Drink black coffee.

00:32This will boost your metabolism.

00:34Well, look, caffeine is a stimulant

00:36so it could potentially boost your metabolism.

00:38But why I like this statement is because black coffee

00:41means that it doesn't have excess calories

00:44from sugar, milk, creamer, all of that.

00:46In addition, black coffee will technically keep your fast going.

00:51So if you're a fan of intermittent fasting,

00:52you're still gonna be getting a lot of those same benefits

00:55with having a little stimulation on board.

00:57Hang a mirror in front of your dining table.

00:59Studies show watching yourself reduces the amount of food

01:02you consume.

01:03No!

01:04If you wanna hang a mirror in front of your dining table

01:06because of decor, please go right ahead.

01:09If you're doing it so you hate yourself while you're eating,

01:12no, no, por favor, no mas.

01:15Use smaller plates and bowls to serve your own food.

01:18This is an optical trick that will give you a full sensation

01:21from seeing a clean plate.

01:23I like this tip.

01:24I think it's a fairly benign tip.

01:25Really one of the biggest problems in the eating habits

01:28of my patients who are obese or overweight

01:31is that they eat really big portions

01:32and they don't even realize it.

01:34So by having a smaller plate,

01:35you're already helping yourself

01:36to figure out a healthy portion size.

01:38But also when you see it and you eat the entire plate,

01:41there is a psychological concept

01:43to how you absorb those calories.

01:45It really does take effect.

01:47Participate in intermittent fasting,

01:48though it may also reduce muscle mass.

01:51This is controversial.

01:52For some, like myself, intermittent fasting works great.

01:55Because you're eating in a very specific window,

01:58meaning that you're not eating for 16 hours of the day

02:01and you're only eating in a time-restricted

02:03eight-hour feeding pattern,

02:04you're gonna eat less calories.

02:06That's just the nature of eating in a smaller window.

02:09That being said, some people actually get

02:11a disordered relationship with their eating habits

02:14when they do this type of fasting,

02:15so it's certainly not for everyone.

02:17But it is an option.

02:18And we've actually seen some favorable health effects

02:21outside of just weight loss.

02:23That includes hormonal changes,

02:24favorable hormonal changes, increased clarity.

02:27Also, there's a genuine benefit

02:29to not having to eat for 16 hours of the day.

02:32Kinda gives you an advantage

02:33for you to be able to focus, exercise,

02:36perhaps do a little mindfulness session,

02:38which can go a long way to calming you down

02:40and perhaps aiding in your weight loss.

02:41Replace your normal high-calorie protein intake

02:44with whey protein powder.

02:46This one, I am hesitant to recommend to a lot of folks.

02:50I'm not a huge fan of getting my protein needs

02:53from supplements.

02:54When you eat a protein-rich meal,

02:56it usually comes with some fat,

02:58perhaps some carbohydrates,

02:59depending on the source of the protein.

03:01And when you're getting whey protein powder,

03:03you're really isolating the protein

03:04and getting just that.

03:05I feel like you can find nutrient-rich protein sources,

03:08like tuna, like salmon.

03:10And in addition to the protein,

03:12you're also gonna get a lot of other nutrients

03:14that aren't found in whey protein, like omega-3 fatty acids.

03:17Chew more slowly, your brain can take time

03:19to signal to your stomach that you're full,

03:21so being patient with how quickly you eat

03:23can allow your brain time to cut off before you overeat.

03:26I would change this advice just a little bit.

03:28I would say chew thoroughly,

03:30because if you slow down your chewing,

03:32that might be a little bit awkward.

03:33But if you chew thoroughly,

03:35you could actually give yourself the time

03:37to signal to your body that you're fuller,

03:39that you're getting the nourishment that you need,

03:41because it's really about eating to the point

03:43where you're satiated,

03:45not to the point where you feel so full

03:47that you hate yourself.

03:48Let's be honest, we've all been there,

03:49but that's not an ideal place to be

03:51if you're trying to maintain a healthy weight.

03:53Spoil food you don't want or need to eat

03:56if you got leftovers that are calling your name.

03:58Find a way to ruin the food,

04:00such as dousing it in milk or pouring in a ton of salt.

04:03What?

04:04Not only will this create a very disordered eating pattern,

04:08where you're destroying food instead of creating

04:11a healthy relationship with it,

04:12but you're also getting rid of food that someone can eat.

04:15People in America are hungry,

04:17especially during COVID-19.

04:19This is a true problem,

04:20and it's even a bigger problem around the world.

04:22I don't know where this advice came from,

04:24but two thumbs down for me.

04:25Drink green tea.

04:26It's loaded with powerful antioxidants called catechins,

04:30which are believed to work synergistically with caffeine

04:32to enhance fat burning.

04:34I am one of the biggest green tea fans out there.

04:37It's important to know that it has caffeine in it,

04:39so ideally not a great drink to drink at the end of the day,

04:42but for lunch, for breakfast, green tea is a great option.

04:46Not only does it have catechins,

04:47it has polyphenols in it, L-theanine,

04:50which sort of balances out the boost

04:52that you get from the caffeine stimulant,

04:54but also gives you that calming effect on your mind.

04:57Now, whether or not green tea will actually boost weight loss,

04:59it's not gonna be a magical effect that you see here.

05:02In fact, I've seen a lot of companies try

05:04and do something shady like,

05:06oh, our supplements have green tea extract,

05:08and that's what helps you burn fat.

05:10Don't go that far.

05:11Interval training.

05:12Short bursts of intense exercise

05:13followed by longer stretches of mild exercise.

05:16This is my favorite hit, hit, hit, hit exercise.

05:21That's high intensity interval training.

05:23You go all out for 30 seconds or a minute,

05:26and then for a minute, three minutes, five minutes,

05:28you do really mild light intensity activity.

05:32One, it promotes weight loss.

05:33Two, it promotes muscle building.

05:35Three, it also improves heart rate variability.

05:38When you start exercising really quickly

05:40and you go full on intensity,

05:41your heart rate should go up to compensate.

05:43But then when you do light intensity exercise,

05:45your heart rate should be able to settle back down.

05:47As you do this more and more,

05:48your heart's ability to calm down

05:50in that period of light intensity will improve.

05:52And what we've actually seen in scientific research

05:54is improved survival in individuals

05:57who were having heart attacks

05:59if they had good heart rate variability.

06:01It's a true survival benefit.

06:02Get used to and accept the feeling of being hungry.

06:05You can't lose weight without enduring hunger.

06:07So recognizing and normalizing

06:09that feeling is important.

06:11Not true.

06:11You can lose weight without necessarily ever feeling hungry

06:15and suffering with it.

06:17Intuitive eating is something that many of my patients

06:19have done and done quite well actually.

06:22You only eat to the point

06:23where you're no longer hungry,

06:25where you feel satiated, but not overly full.

06:27That way, you're not overeating calories,

06:30you're not having these tremendous portions

06:32of unhealthy foods,

06:33and you don't have to sit and starve yourself.

06:36Lift weights instead of just doing cardio.

06:39Not only does this cause you to lose fat,

06:41but you also build muscle to replace it.

06:44Oversimplified advice, but overall decent concept.

06:47I'll explain.

06:48When I recommend an exercise routine for my patients,

06:51I rarely say just cardio or just weight training.

06:54It's usually a combination of the both.

06:56Reason being is they have different benefits,

06:58and those benefits really paint a complete picture

07:01of good or optimal health.

07:02For example, going for a run,

07:04really good for your heart,

07:05helps heart rate variability,

07:07especially if you're doing high intensity interval training.

07:09But when you're lifting weights,

07:10you're not only burning fat and using calories

07:13while you're exercising,

07:14you're also doing that when you recover later that day,

07:17the following day, because it takes energy

07:20to rebuild that muscle,

07:21and to rebuild it even stronger or bigger

07:23if you're lifting heavy enough and consistently enough.

07:27Snack often.

07:28This will prevent metabolic slowdown

07:29where your metabolism stops

07:31if there is nothing there to digest.

07:32While snacking, your metabolism is forced to stay engaged.

07:36This one has been pretty much debunked by modern science.

07:39While for some individuals,

07:41as long as they monitor their caloric intake,

07:43and they're not eating poor quality foods, grazing, snacking

07:47like that could be a potential option,

07:49but it is not a mandatory way for success.

07:52There's plenty of people that can eat two meals a day,

07:55three meals a day, and do just as good a job

07:57as those who eat smaller frequent meals throughout the day.

08:00This is an individual decision based on your goals,

08:03your lifestyle, and really what your preferences are.

08:06This should not be a painful process.

08:08Drinking water 30 minutes before a meal

08:11will help your body burn calories faster,

08:13and therefore lose weight.

08:14Losing weight isn't as simple as drinking some water,

08:17but water is a really important nutrient for your body,

08:19and there's several benefits to staying well hydrated.

08:22When you drink water, you stretch out your stomach,

08:24therefore you're less likely to consume a really large meal.

08:27Second, there is a water-induced thermogenesis process

08:30that has some evidence and truth behind it

08:32where by drinking 70 degree water,

08:35you actually have to heat it up

08:36to your normal body temperature,

08:38and that burns some calories.

08:39Not a huge deal, but definitely worth noting.

08:41It helps to remove waste of your body,

08:43so it decreases bloating, and it gets that whole system going.

08:47It also keeps you hydrated and performing well

08:49during your exercises.

08:50When you have a good exercise session,

08:52you're more likely to burn more calories.

08:54Begin meal prepping.

08:55Plan out all of your meals for the week,

08:57and spend a few hours cooking them,

08:59storing them in resealable containers ahead of time.

09:01This will allow you to eat a prepped meal

09:03instead of ordering takeout

09:04when you're too tired to cook something fresh.

09:06I love this piece of advice.

09:08I've tried to do this in the past,

09:10but I realize I'm a terrible cook,

09:11so I'm working on it.

09:13But the reason why I enjoy this is because,

09:15A, you get to control what kind of foods you're eating,

09:17what kind of oils you're cooking with.

09:19When you have that layer of control,

09:20you're gonna make better decisions.

09:22Second, when you're tired and you're coming home,

09:25and you don't have the energy to make something,

09:26you're probably gonna order out.

09:28And when you're ordering out, you're gonna say,

09:29well, since I'm ordering out, I wanna enjoy it.

09:31And you're gonna get something that's less than ideal.

09:33So yes, plan your meals out ahead of time, you'll save money,

09:36eat healthier, and potentially even learn a new skill,

09:38which I need to do.

09:39While exercise can certainly aid in weight loss,

09:42diet accounts for the vast majority of the equation

09:45behind losing weight.

09:46And it's quite possible to lose weight

09:47without adjusting your workout routine at all.

09:50I always want my patients to exercise.

09:53And it's not solely because I know

09:55they're gonna expend more energy, therefore lose some weight.

09:57It is because it is healthy in all aspects of life.

10:01It's gonna help somewhat with weight loss.

10:02Your mood, your aches and pains, your confidence level,

10:06which will play a role in your anxiety

10:08or depressive symptoms.

10:10That being said, if you really are interested

10:12in lowering your weight to a healthy level,

10:15to a weight that's ideal for your height and your lifestyle,

10:18diet is the number one thing you should focus on.

10:21That being said, sleep, exercise, your mental health,

10:24all of those things need to be taken into account.

10:27Calories in and calories out could make sense

10:29from a scientific perspective.

10:30It's not really great from a practical perspective,

10:33at least not for everybody.

10:34Click here for an entire playlist of my real nutrition videos.

10:37If you wanna have a good laugh,

10:39check out my latest meme episode.

10:40As always, stay happy and healthy.

10:42Which video are you clicking on?

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