00:00I tried every weight loss trick for two years and only five things actually move the needle.
00:05First, track everything you eat, even the small stuff. The act of writing it down makes you aware
00:11of what you're actually putting in your body. Second, eat more fiber, like 28 to 34 grams a day.
00:18It keeps you full longer and your gut actually works better. Third, move more but make it stupid
00:25simple. Park farther away, take the stairs, just add steps wherever you can. Fourth, drink water
00:34instead of literally anything with calories. And fifth, be patient because real changes take months
00:40not days.
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