One Time
One Time
  • 3 months ago
HEALTHY HABITS:
Healthy habits change your life.

https://rb.gy/qm6cbt
The Ultimate Healthy Habits Ebook⚡️
"The Ultimate Healthy Habits Ebook" is your go-to guide for transforming your lifestyle. It covers nutrition, fitness, sleep, and mindfulness, offering simple, actionable tips to help you build lasting, healthy habits for a better life.

https://bitly.cx/MoRg
Keto Desserts - High Converting Keto Desserts Offer
Book (printed).
"Keto Desserts" is a high-converting printed book packed with delicious, low-carb dessert recipes that fit perfectly into a keto lifestyle. Satisfy your sweet tooth without compromising your diet!

https://bitly.cx/WrAJ
Home Doctor – BRAND NEW!
Book (printed)
"Home Doctor – BRAND NEW!" is a printed book offering practical medical advice for treating common health issues at home. It includes step-by-step guides, natural remedies, and essential tips for everyday emergencies and ailments.

https://bitly.cx/QqkC
12 Fitness Videos
Downloads.
"12 Fitness Videos" is a comprehensive video series designed to help you achieve your fitness goals. Featuring a range of workouts from beginner to advanced, these videos provide effective, easy-to-follow routines for every fitness level.

https://rb.gy/b01vbi
Lost Frontier Handbook
Book (printed).
The "Lost Frontier Handbook" is a printed guide that teaches essential survival skills and self-reliance techniques from a bygone era. Learn to thrive off the grid with practical advice on homesteading, foraging, and more.

https://rb.gy/jle6zd
Herbs For Health - Only Herbal Remedies Offer!
EBooks.
"Herbs For Health" is a unique guide focusing solely on herbal remedies. Discover natural, effective treatments for common ailments using herbs. This offer provides a wealth of knowledge on holistic healing and wellness.

https://rb.gy/ujlkti
Silence Tinnitus and Hearing Issues with Zeneara!
Supplements - Health.
"Silence Tinnitus and Hearing Issues with Zeneara!" offers a natural supplement designed to support ear health and reduce tinnitus symptoms. Experience relief with this carefully formulated blend of herbs and nutrients.

https://bitly.cx/mLHve
EMFDEFENSE™ Negative Ions Sticker
The EMFDEFENSE™ Negative Ions Sticker is designed to protect you from harmful electromagnetic frequencies (EMF) by emitting negative ions. Easy to apply on devices, it helps promote wellness and balance in everyday environments.

https://rb.gy/38zkvk
SurvivalMD
Book (printed)
"SurvivalMD" is a printed guide that provides essential medical knowledge for emergency situations when professional help isn't available. Learn practical, life-saving medical skills to manage health crises during disasters and off-grid living.
https://bitly.cx/mw6D
Old School New Body
EBooks
"Old School New Body" is an ebook program designed to help you lose weight, build muscle, and slow aging using proven, old-school fitness techniques. It features easy-to-follow workouts and nutrition tips for lasting re
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.