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00:00Hello everyone, if you are currently thinking about starting a diet, wanting to live a healthier life, or just want to lose weight,
00:06Wow, you're in the right place.
00:07Today we will dissect a visual about a topic that is definitely very close to our daily lives.
00:13The real facts about rice and weight loss.
00:17We will see together what the mechanics of the diet are.
00:19It turns out the process is much simpler than we imagine, but unfortunately it is often misunderstood.
00:25So get ready, because what we're going to discuss today could totally change the way you see things.
00:30fill your own plate.
00:32The first question is this, does starting a diet mean we really have to stop eating rice?
00:38Honestly, this is the biggest fear of almost everyone who is just starting a diet, right?
00:42Especially for those of us who have the principle that if you haven't found rice, then you haven't eaten.
00:47It's no wonder that many people who have just started dieting are already stressed out, thinking about having to give up this staple food.
00:53Why does it feel like dieting is synonymous with suffering?
00:56But, is that really the case?
00:58Is it true that rice is the enemy of bubu yutan to get ideal body weight?
01:01Well, instead of guessing, it's better if we just check the actual facts.
01:05Part one, the calorie reality between rice and wheat.
01:09Have you ever thought about why we eat what we eat?
01:13If we look back at history, the Asian region depended more on rice because of ancient trade routes.
01:19It's a different story with western culture, which relies more on wheat and potatoes.
01:23Okay, now let's compare the nutrition.
01:26Nutrition facts you should know.
01:28And this is a true fact, yes.
01:30It turns out that rice has a higher calorie content than potatoes and wheat.
01:35Yep, you heard that right.
01:36In terms of calories, rice is indeed denser.
01:39Well, when I heard this, I know what's on your mind right now.
01:43You might think, no wonder it's been so hard to lose weight, the calories are high.
01:48That means I have to stop eating rice.
01:50Hey, wait a minute, don't rush to conclusions.
01:53The calorie facts are true.
01:55But if you just stop at that understanding, that's a big mistake.
01:59Why?
02:00Because we have to see what the effects are in the real world.
02:03Moving on to the second part, the global obesity paradox.
02:07The logic is this, if the food has higher calories, it will definitely make your weight increase drastically.
02:12Shouldn't rice-eating countries be the countries with the fattest populations in the world?
02:18Let's look at the real data in the field.
02:204%.
02:21Seriously, these are some truly shocking statistics.
02:24This figure of 4% is the obesity rate in Japan.
02:28Just imagine for a moment.
02:30Japan is a country whose people eat rice every day.
02:33Breakfast with rice, lunch with rice, dinner with rice.
02:36Even though we just discussed that rice has higher calories than wheat or potatoes.
02:40So, how come a nation whose staple food is rice can have such a low obesity rate?
02:47This really debunks the myth that eating rice automatically makes you fat.
02:51There are definitely other factors at play here.
02:53To make it clearer, let's compare these two lifestyles.
02:56In America, people eat more potatoes and wheat.
03:00On paper, the calories are basically lower.
03:03But strangely, the obesity rate there is actually very high.
03:06Why?
03:07Because of their super busy lifestyle, it makes them constantly eat junk food, aka fast food.
03:13So, the problem is not in the wheat or potatoes, but in the junk food.
03:18Well, now compare it with Japan.
03:20They eat rice which is higher in calories, but obesity is very low.
03:24The answer is not in what they don't eat, but in what they do.
03:29It is their level of physical activity that balances that calorie intake so perfectly.
03:34Well, moving on to the third part, the secret to staying slim.
03:38So, how do these Japanese people burn off the extra calories from the rice they eat every day?
03:44Let's reveal the simple secret.
03:465,000 to 10,000.
03:48Here it is, the magic number for your weight management.
03:51Number of steps.
03:52The Japanese are able to keep their obesity rates super low,
03:55just because of one simple habit, their daily activities are dominated by walking.
04:00They consistently log between 5,000 and 10,000 steps per day.
04:04So, the important point here is,
04:05They balance the calories from rice they consume with regular and consistent physical activity.
04:09They don't torture themselves with extreme diets or make enemies of their own staple foods.
04:13They just move more.
04:15Walking is what burns incoming calories and keeps their bodies balanced and slim.
04:19Part four, master your daily habits.
04:23Well, the question now is,
04:25How can you apply these valuable lessons to your own diet plan starting today?
04:31In the end, getting the ideal body is just a matter of simple mathematics.
04:36Manage what comes in and manage what goes out.
04:39The first step, regulate your intake by reducing junk food.
04:43Reminds me of the western diet problem we discussed earlier,
04:45The culprit is fast food, which is filled with nothing but empty calories.
04:49So don't worry, you can still eat rice.
04:53Second step, manage your energy expenditure.
04:55Get used to moving around a lot every day, chase your goals on foot,
04:59Ideally, 5 to 10 thousand steps.
05:01By combining these two things,
05:03Stay away from junk food and make sure your body is active,
05:06You will create the right conditions for your body to lose weight,
05:10without having to give up the delicious food you love.
05:12To conclude our visual surgery session today,
05:15I want to give you one question to think about.
05:17Today, are you going to skip junk food,
05:20Or will you find time to walk?
05:23A successful diet doesn't start by filling your rice plate far away.
05:26A successful diet actually starts with one small choice.
05:29that you can do consistently every day.
05:32The choice is now in your hands,
05:34and you already know the science.
05:35See you in our next visual explanation,
05:38and good luck starting your healthy steps today.
05:42See you in our next visual explanation.
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