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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.
00:09Get a giant bear chasing you around
00:11so that you don't have enough time
00:12to put the food in your mouth.
00:13What kind of advice is this?
00:14For those of you who are looking to 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.
00:30Drink black coffee.
00:32This will boost your metabolism.
00:34Well, look, caffeine is a stimulant
00:36so it can potentially boost your metabolism.
00:38But why I like this statement is because black coffee
00:42means that it doesn't have excess calories
00:44from sugar, milk, creamer, all of that.
00:46In addition, black coffee
00:48will 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
01:01reduces the amount of food you 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
01:27in the eating habits of my patients
01:29who are obese or overweight
01:31is that they eat really big portions
01:33and 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.
01:46Participate in intermittent fasting,
01:49though it may also reduce muscle mass.
01:51This is controversial.
01:52For some, like myself, intermittent fasting works great.
01:56Because 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
02:02in a time-restricted eight-hour feeding pattern,
02:05you're gonna eat less calories.
02:06That's just the nature of eating in a smaller window.
02:09That being said, some people
02:10actually get a disordered relationship
02:13with their eating habits when they do this type of fasting.
02:15So it's certainly not for everyone, but it is an option.
02:18And we've actually seen some favorable health effects
02:21outside of just the 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.
02:32Kind of 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.
02:42Replace 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
02:51of getting my protein needs from supplements.
02:54When you eat a protein-rich meal,
02:56it usually comes with some fat, perhaps 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 and 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,
03:15like omega-3 fatty acids.
03:17Chew more slowly.
03:18Your brain can take time to signal to your stomach
03:20that you're full, so being patient
03:22with how quickly you eat can allow your brain time
03:24to 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
03:43to the point where 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,
03:50but 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
04:10instead of creating a healthy relationship with it,
04:12but you're also getting rid of food that someone can eat.
04:15People in America are hungry, especially 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
04:41at the end of the day,
04:42but for lunch, for breakfast,
04:44green 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
04:58will 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
05:04try and 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,
05:29you do really mild, light intensity activity.
05:31One, 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
05:55is 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,
06:08so recognizing and normalizing that feeling is important.
06:11Not true.
06:12You can lose weight without necessarily
06:14ever feeling hungry and suffering with it.
06:17Intuitive eating is something that many of my patients
06:20have done and done quite well, actually.
06:22You only eat to the point where 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,
06:34and 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, really 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,
07:19because it takes energy to rebuild that muscle
07:21and to rebuild it even stronger or bigger
07:24if 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.
07:40While for some individuals,
07:41as long as they monitor their caloric intake
07:43and they're not eating poor quality foods,
07:46grazing, snacking like 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 remove waste of your body,
08:43so it decreases bloating
08:45and it gets that whole system going.
08:47It also keeps you hydrated
08:49and performing well during your exercises.
08:51When 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, so I'm working on it.
09:12But the reason why I enjoy this is because,
09:14A, 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.
09:35You'll save money, eat healthier,
09:37and potentially even learn a new skill, which I need to do.
09:39While exercise can certainly aid in weight loss,
09:42diet accounts for the vast majority
09:44of the equation behind losing weight.
09:46And it's quite possible to lose weight
09:48without 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,
10:03your 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,
10:25all of those things need to be taken into account.
10:27Calories in and calories out could make sense
10:29from a scientific perspective.
10:31It's not really great from a practical perspective,
10:33at least not for everybody.
10:34Click here for an entire playlist
10:35of my real nutrition videos.
10:37For you wanna have a good laugh,
10:39check out my latest meme episode.
10:41As always, stay happy and healthy.
10:43Which video are you clicking on?
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