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Transcript
00:00Don't you agree that weight loss has become a rather complicated issue?
00:03There's so many different diets out there and it's confusing. You don't know what to follow and you get conflicting advice.
00:09So let's simplify it today and let's back it up with science.
00:13I'm going to share nine science-backed tips that have helped me lose weight and keep it off. No short-term fixes,
00:20no fads and no myths. If you're interested keep watching. Before we dive into today's video
00:24I wanted to say a few things and also share my personal weight loss journey
00:29just to set the context of this video. Now while all of the tips in this video are evidence-based,
00:35they may not work for everybody because we're all a little bit different.
00:39So you have to experiment and see what works for you. Now that being said, if you've tried everything in your power to lose weight
00:45and it's just not budging and you're doing all the right things, it's time to see a doctor.
00:50It could be a hormonal issue and it's a good idea to get a diagnosis
00:54so you know what you're dealing with and you can change your approach.
00:57Now let's move on to my weight loss story.
00:59I'm going to keep this brief and I'm not going to go into too much detail because this is not a transformation video.
01:04I just wanted to provide a little bit of context. So at my heaviest I was
01:09160 pounds, which is 40 pounds heavier than I am today.
01:14It's actually quite significant on my frame because I don't have a very wide frame.
01:19So that 160 pounds was not only overweight, it actually looked like quite a bit on me.
01:24I would love to show you pictures from the time I was 160 pounds, but unfortunately, I don't have any.
01:30I was extremely self-conscious.
01:32I did not let people take pictures of me and this was well before the time when we had cell phone cameras.
01:38So there weren't really that many pictures taken anyway, but I will show you pictures from along the way.
01:44Now I did not lose all my excess weight in one go.
01:46I actually lost it in phases. In the first phase, I went from 160 pounds to 140 pounds and I did this mainly by
01:54reducing excess sugar and also increasing the amount of exercise I did. And then I stayed around
02:01140 pounds, 135 ish for quite some time for the majority of my 20s. Now
02:07140 pounds, 135 was actually a normal weight according to the BMI.
02:12But the problem is just because you're a normal weight doesn't mean you're a healthy weight.
02:17While my weight was okay, my body fat percentage was really high and that increased my risk of things like
02:24hypertension, heart disease,
02:26diabetes. And that is why I decided to tackle the excess body fat in my early 30s. Because to me, it's not just about
02:33aesthetics, it's also about your long-term health.
02:36My mother passed away from diabetes and I did not want to follow in her footsteps.
02:40I wanted to do whatever I could in my power to reduce my risk.
02:44And one way of doing that was to reduce my body fat and lose that excess weight.
02:50A lot of people tell you that it's really difficult to lose the weight after you turn 30. That's really not the case.
02:56I'm turning 36 this year and I lost the majority of this excess body fat in the last few years.
03:02So it definitely is possible. You just need to remember two things.
03:06Consistency and lifestyle changes. Whatever you do, you need to do it consistently and whatever you do,
03:13you need to make it a long-term change.
03:15Because if it's a short-term change, you'll lose the weight and then you'll regain it.
03:19Because so many people go on diets and then they regain the weight. You can't do a diet.
03:24You have to make it a lifestyle change. That is the biggest tip I can provide you guys. Just make it a lifestyle change.
03:31The first tip is to cut back on added sugar. Now I'm talking about added sugar and not natural sugar found in whole fruits and
03:39vegetables. I'm talking about sugar like white sugar, high fructose corn syrup,
03:44maple syrup, honey,
03:46fruit juice, as well as coconut sugar. These are all added sugars. Now at my heaviest,
03:51I was having at least 75 grams of added sugar a day, if not more.
03:56I was having ginger ale, cookies, candies, all of that stuff. Now
04:01I'm having less than 10 grams of added sugar a day and some days it's zero.
04:06But I do like dark chocolate, so I will give myself that allowance.
04:09I will have dark chocolate.
04:11But I won't have added sugar on a regular basis and not big amounts because I know my body does not react well to it.
04:18So why is added sugar such a problem?
04:20Studies show that people who consume a lot of added sugar are at a higher risk of obesity
04:25and they also have a higher risk of diabetes and heart disease.
04:28So it definitely is not something you want to consume a lot of. Now if you're new and you're a beginner,
04:34what can you do to reduce your added sugar?
04:36There's a lot that you could do and I actually have two videos on added sugar that I would suggest that you watch because they're
04:42very detailed. But for now, I want to give you two basic tips.
04:46One is to reduce the amount of processed food you eat. Focus on whole foods.
04:51And the reason for this is whole foods don't have any added sugar.
04:55So if the majority of your diet is whole foods, you're automatically cutting down on added sugar.
05:01Now if you do decide to eat some of the heavily processed foods,
05:04read the labels because that's the best way that you can tell if there's too much added sugar in something or not.
05:11The second thing I would say is to reduce the amount of sugar that you're having in the form of liquids
05:16because it's so easy to overdo.
05:18It's so easy to have multiple glasses of juice. It's so easy to have multiple glasses of cola.
05:25Reduce all of that because that is sugar that your body does not need. You don't feel full from it
05:30and that's why you can keep drinking. And that's the problem I had. So definitely cut back on the liquid calories.
05:36The second tip is to cut down on refined carbohydrates and finely milled carbohydrates.
05:43So carbs get a really bad rap when it comes to weight loss.
05:46Everyone thinks that they need to completely cut down the carbs and eliminate them.
05:50And while that can certainly work for certain people, I don't think it's necessary.
05:54I have eaten quite a bit of carbs throughout my weight loss,
05:58but it's about eating the right carbs and in the right amount and in a balanced way.
06:03Now what type of carbs are not recommended? Refined carbohydrates.
06:07These are carbs that can raise your blood sugar very quickly.
06:10They don't have much fiber and they're essentially extremely processed.
06:14These are carbs that are really not that good for your health. What are examples of refined carbohydrates?
06:20There's things like crackers, cookies, cakes, most store-bought bread, fruit juice, breakfast cereal,
06:27snacks that have any sort of refined flour in them.
06:33Basically, majority of processed foods. If you're going to have carbs,
06:37it is a good idea to get them from whole food sources.
06:40Carbs from whole foods such as whole fruits, whole vegetables, whole beans and lentils,
06:45those are not associated with weight gain. It really is the refined carbohydrates.
06:49Those are the carbs that we need to limit.
06:53Number three, eat enough fiber and enough fruits and vegetables.
06:57Now when it comes to weight loss, I think one of the most important things is to eat in a way
07:01where you're fuller for longer, so you're not mindlessly snacking throughout the day.
07:06And one way to do this is to get enough fiber, especially soluble fiber.
07:11If you look at the studies, people who have more soluble fiber tend to be a lower weight.
07:16If you're interested in a list of foods that have quite a bit of soluble fiber,
07:20I will put a list in the description.
07:22But I just wanted to give you a few examples.
07:24So things like oats, flaxseeds, chickpeas, brussel sprouts,
07:28these have quite a bit of fiber and they will keep you full and satisfied for quite some time.
07:33Now, in addition to eating a lot of fiber from these kinds of foods,
07:37in general, I would recommend increasing your fruit and veggie intake,
07:41more so the vegetables than the fruit.
07:43I try to eat at least half a plate of fruits and veggies with majority of my meals,
07:47not with every single meal, but with majority of my meals.
07:51And that has helped quite a bit in losing the weight and keeping it off.
07:56Number four, eat enough protein throughout the day.
07:59So we talked about eating enough fiber and that was to keep you fuller for longer.
08:02Well, it's the same with protein.
08:04If you eat enough protein throughout the day, you will stay fuller for longer.
08:09And that will really help manage the cravings and all that mindless snacking.
08:13What can you do?
08:14You can have a quarter plate of protein with every single meal.
08:17This is a general recommendation.
08:19And I have been doing this and I find this very effective
08:22because by having a quarter plate of protein with every meal,
08:26I'm getting my protein throughout the day.
08:27I'm stabilizing my blood sugar and I'm not eating all these extra snacks,
08:32these sugary snacks because I don't really want to anymore.
08:35Now, when it comes to the amount of protein that's enough for you,
08:38everyone's a little bit different.
08:40So I would suggest looking in the description.
08:42I have a link there and it will help you figure out the optimal amount of protein
08:47for you. Five is to chew thoroughly and eat slowly.
08:51In today's fast paced world, we're all eating very, very quickly.
08:54And the problem with eating quickly is that it's very easy to overeat
08:58and get extra calories.
09:00Now, while I don't believe in calorie counting to a T, calories do count.
09:04They are important.
09:05You don't want to overeat, especially when you're trying to lose weight.
09:08And there are studies that show that people who eat quickly
09:11tend to be a higher weight.
09:13And it's probably because it's very easy to overeat.
09:16So I suggest eating slowly, chewing your food thoroughly
09:20and being very mindful about what you're eating.
09:22And another suggestion I would make is try not to eat family style
09:26where you're putting everything out on the table.
09:29It's so easy to have second helping.
09:31And that second helping is not helpful when you're trying to lose weight.
09:35So plate up your meal in your kitchen, bring it to the table and enjoy it.
09:40But try not to have second helpings if you're trying to lose weight.
09:43Number six, get enough sleep.
09:45When it comes to losing weight, everyone talks about diet.
09:47Everyone talks about exercise, but no one talks about sleep.
09:51But the fact of the matter is sleep is so important for weight loss.
09:56If you're struggling with weight loss and you've been doing everything else right,
10:00have a look at your sleep.
10:02There's actually a study from 2008, a major review
10:05that found that a short sleep duration increased the likelihood
10:09of obesity in adults by 55%.
10:13That is actually quite a bit.
10:15So my suggestion is to focus on good sleep.
10:19Make sure that you're getting at least seven hours a night.
10:22If you want some tips on how to sleep better, I do have a video on it.
10:25Number seven, track your progress.
10:27Now, I'm not telling you to track your weight every single day
10:30or your measurements every day.
10:31That can be a bit much.
10:33But tracking your progress can be a very helpful thing
10:37when it comes to achieving your goals.
10:39According to the American Psychological Association,
10:42people who track their progress are more likely to achieve their goals.
10:46So what can you do?
10:48I would suggest tracking your weight as well as your measurements,
10:51because your weight alone is not a very good gauge of your progress.
10:55Weight plus measurements, pack it every single week.
10:58If you can do that and you can see progress, you're going to be more motivated.
11:02And let's say you don't see progress.
11:03At least you'll know that there's something that's not working right.
11:06And you can make a few changes.
11:08Number eight, reduce your stress.
11:10Now, when it comes to stress, everyone's a bit different.
11:12Some people lose weight when they're stressed and some people gain it.
11:15I happen to be someone who gains weight when they're stressed
11:18and I can't lose weight when I'm stressed.
11:22Now, if you're someone who is struggling with your weight,
11:24you try diet and exercise, have a look at your stress levels.
11:28Sometimes when we produce too much cortisol, which is the stress hormone,
11:32we can actually have a very hard time losing weight,
11:35especially the weight around the abdominal area
11:38that is associated with high stress levels.
11:41So my suggestion to you is to figure out a way to reduce your stress.
11:45You can't eliminate it completely, but you can figure out a way to manage it.
11:50I like to do meditation.
11:51I've talked about this many, many times, but also forms of self-care.
11:54If you're interested in learning more about the forms of self-care that I enjoy,
11:58I do have a video on it.
12:00Number nine is to move more.
12:02When it comes to weight loss, we all know diet and exercise go hand in hand.
12:06Exercise is important.
12:08I did quite a bit of aerobic exercise in the form of brisk walking,
12:12as well as some strength training.
12:14But beyond that, there's something known as NEAT.
12:17And people who do more NEAT tend to be a lower weight.
12:20So what's NEAT?
12:21NEAT is non-exercise activity thermogenesis, a very science-y term.
12:27But basically, it's all the calories you're burning
12:30while not exercising, eating or sleeping.
12:33So these are things like cooking in the kitchen, cleaning your car,
12:37cleaning your house, walking to the bus stop.
12:40All of these activities are not really exercise,
12:43but they're still activities that burn calories and they add up,
12:47especially if you're doing them daily and you're doing them consistently.
12:51So in general, I would suggest increasing your NEAT if you can.
12:56And that way, you'll be able to lose the weight faster
12:58than just focusing on exercise alone.
13:01All of these tips may seem very simple and basic, but that is because they are.
13:05A lot of weight loss is quite simple.
13:08Unless you have a hormonal problem, then you require a slightly different path.
13:12But for the most part, I lost majority of my weight with these tips.
13:1890% of my weight with these tips, with the simple thing, with the foundation.
13:22It's all about consistency and making these things a lifestyle change.
13:27And that is where most people struggle.
13:29Now, if you're interested in learning some of the other things
13:31that I did to lose weight, some of the add-on, some of the more advanced
13:34techniques, I can create a separate video on that.
13:37Just let me know in the comments below.
13:40But for now, I would suggest that if you're a beginner
13:42and you're just starting, focus on the foundation.
13:45The foundation really is diet, exercise, sleep and stress management.
13:50If you can tackle these, we'll definitely start to see some results.
13:54Anyway, I hope you enjoyed this video.
13:56If you did, please do consider subscribing and do give it a thumbs up.
14:00And I will see you in the next video. Bye.