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Weight Loss Tips

• “Turn down the lights

“and turn up some music while you eat.

“These environmental distractions

“will take your attention

away from the food.”

Turn your house into a rave while you eat,

get a giant bear chasing you around

so that you don’t have enough time

to put the food in your mouth.

What kind of advice is that?

For those of you who are

looking to be at a healthier weight,

the internet has no shortage

of weight loss advice.

Well, in this video,

I’m gonna take some of that advice,

and put it through a lie detector.

And find out what’s true, what’s not,

and what’s kind of in that middle ground.

Let’s give a huge thank you to Noom

for sponsoring this video.

Let’s get started.

“Drink black coffee.

“This will boost your metabolism.”

Well, look, caffeine is a stimulant.

So it could potentially

boost your metabolism.

But why I like this statement

is because black coffee means

that it doesn’t have excess calories

from sugar, milk, creamer.

All of that.

In addition, black coffee will technically

keep your fast going.

So if you’re a fan of

intermittent fasting,

you still gonna be getting

a lot of those same benefits

with having a little stimulation onboard.

“Hang a mirror in front

of your dining table.

“Studies show watching yourself

“reduces the amount of food you consume.”

No, if you want to hang a mirror

in front of your dining

table because of decor,

please, go right ahead.

If you’re doing it so you hate yourself

while you’re eating, no.

(speaking foreign language)

“Use smaller plates and

bowls to serve your own food.

“This is an optical trick

“that will give you a full sensation

“from seeing a clean plate.”

I like this tip.

I think it’s a fairly benign tip.

Really, one of the biggest problems

in the eating habits of my patients

who are obese or overweight

is that they eat really big portions,

and they don’t even realize it.

So by having a smaller plate,

you’re already helping yourself

to figure out a healthy portion size.

But also when you see it

and you eat the entire plate,

there is a psychological concept

to how you absorb those calories.

It really does take effect.

“Participate in intermittent fasting,

“though it may also reduce muscle mass.”

This is controversial.

For some, like myself,

intermittent fasting works great

because you’re eating in

a very specific window,

meaning that you’re not

eating for 16 hours of the day

and you’re only eating

in a time-restricted

eight hour feeding pattern,

you’re gonna eat less calories.

That’s just the nature of

eating in a smaller window.

That being said,

some people actually get

a disordered relationship

with their eating habits

when they do this type of fasting.

So it’s certainly not for everyone,

but it is an option.

And we’ve actually seen some

favorable health effects

outside of just the weight loss.

That includes hormonal changes,

favorable hormonal changes,

increased clarity.

Also there’s a genuine benefit

to not having to eat

for 16 hours of the day.

Kind of gives you an advantage

for you to be able to focus, exercise,

perhaps do a little mindfulness session.

Which can go a long

way to calming you down

and perhaps aiding in your weight loss.

I mentioned Noom earlier,

and for those who don’t know,

Noom is much more than

a weight loss program.

It actually combines

the power of technology

with the empathy of

real-life human coaches

to use science to help

you change your behaviors.

To a healthier relationship with food,

ultimately resulting in weight loss.

What’s great about Noom

is it leans on the knowledge of

psychology and cognitive

behavioral therapy

to help you build habits that stick

in order for you to get

to a healthier weight.

No complex exercise routines

or food restrictions here.

And because Noom focuses on your

personal habits and behaviors,

you’re more likely to keep the

weight off that you’ve lost

and maintain that healthy weight.

When I talk negatively about crash diets,

it’s because most people,

when they lose the weight,

they do it in an unhealthy way

and end up gaining that

weight back anyway.

And outside of even weight loss,

Noom gives you tremendous insight

about why you do the

certain things you do.

What are your motivations

for specific behaviors?

Remember, that type of knowledge

is crucial to living a healthy lifestyle.

I have tattooed on my body, “Know Thyself”

and Noom helps you know yourself.

“Replace your normal

high-calorie protein intake

“with whey protein powder.”

This one I am hesitant to

recommend to a lot of folks.

I’m not a huge fan of getting

my protein needs from supplements.

When you eat a protein rich meal,

it usually comes with some fat.

Perhaps some carbohydrates,

depending on the source of the protein.

And when you’re getting

whey protein powder,

you’re really isolating the protein

and getting just that.

I feel like you can find

nutrient rich protein sources

like tuna, like salmon.

And in addition to the protein,

you’re also gonna get a

lot of other nutrients

that aren’t found a whey protein,

like omega-3 fatty acids.

“Chew more slowly.

“Your brain can take time to signal

“to your stomach that you’re full,

“so being patient with how quickly you eat

“can allow your brain time to cut off

“before you overeat.”

I would change this

advice just a little bit.

I would say chew thoroughly,

’cause if you slow down your chewing,

that might be a little bit awkward.

But if you choose thoroughly,

you could actually give yourself the time

to signal to your body that you’re fuller,

that you’re getting the

nourishment that you need.

‘Cause it’s really about eating

to the point where you’re satiated,

not to the point where you feel so full

that you hate yourself.

Let’s be honest,

we’ve all been there.

But that’s not an ideal place to be

if you’re trying to

maintain a healthy weight.

“Spoil food you don’t want or need to eat.

“If you’ve got leftovers

that are calling your name,

“find a way to ruin the food

“such as dousing it in milk

“or pouring in a ton of salt.”

What?

Not only will this create

a very disordered eating pattern

where you’re destroying food instead of

creating a healthy relationship with it,

but you’re also getting rid

of food that someone can eat.

People in America are hungry,

especially during COVID-19.

This is a true problem

and it’s even a bigger

problem around the world.

I don’t know where this advice came from,

but two thumbs down for me.

“Drink green tea.

“It’s loaded with powerful

antioxidants called catechins,

“which are believed to

work synergistically

“with caffeine to enhance fat burning.”

I am one of the the biggest

green tea fans out there.

It’s important to know

that it has caffeine in it.

So, ideally, not a great drink

to drink at the end of it the day.

But for lunch, for breakfast,

green tea is a great option.

Not only does it have catechins,

it has polyphenols in it.

L-theanine, which sort of balances out

the boost that you get from

the caffeine stimulant,

but also gives you that

calming effect on your mind.

Now, whether or not green tea

will actually boost weight loss,

it’s not gonna be a magical

effect that you see here.

In fact, I’ve seen a lot of companies

try and do something shady like,

“Our supplements have green tea extract

“and that’s what helps you burn fat.”

Don’t go that far.

“Interval training.

“Short bursts of intense exercise

“followed by longer

stretches of mild exercise.”

This is my favorite.

HIIT, HIIT, HIIT, HIIT exercise.

That’s high-intensity interval training.

You go all out for 30 seconds or a minute.

And then for a minute,

three minutes, five minutes,

you do really mild

light-intensity activity.

One, it promotes weight loss.

Two, it promotes muscle building.

Three, it also improves

heart rate variability.

When you start exercising really quickly

and you go full on intensity,

your heart rate should

go up to compensate.

But then when you do

light-intensity exercise,

your heart rate should be

able to settle back down.

As you do this more and more,

your heart’s ability to calm down

in that period of

light-intensity will improve.

And what we’ve actually

seen in scientific research

is improved survival in individuals

who are having heart attacks

if they had good heart rate variability.

It’s a true survival benefit.

“Get used to and accept the

feeling of being hungry.

“You can’t lose weight

without enduring hunger.

“So recognizing and normalizing

that feeling is important.”

Not true, you can lose weight

without necessarily ever

feeling hungry and suffering.

Intuitive eating is something

that many of my patients

have done and done quite well, actually.

You only eat to the point

where you’re no longer hungry.

Where you feel satiated,

but not overly full.

That way, you’re not overeating calories.

You’re not having these tremendous

portions of unhealthy foods,

and you don’t have to

sit and starve yourself.

“Lift weights instead

of just doing cardio.

“Not only does this cause you to lose fat,

“but you also build muscle to replace it.”

Over simplified advice,

but overall decent concept.

I’ll explain.

When I recommend an exercise

routine for my patients,

I rarely say just cardio

or just weight training.

It’s usually a combination of the both.

Reason being is they

have different benefits

and those benefits really paint

a complete picture of

good or optimal health.

For example, going for a run.

Really good for your heart.

Helps heart rate variability,

especially if you’re doing

high-intensity interval training.

But when you’re lifting weights,

you’re not only burning fat

and using calories

while you’re exercising,

you’re also doing that when you recover.

Later that day,

the following day,

because it takes energy

to rebuild that muscle

and to rebuild it even stronger or bigger

if you’re lifting heavy enough

and consistently enough.

“Snack often, this will

prevent metabolic slow down

“where your metabolism stops

“if there is nothing there to digest.

“While snacking, your metabolism

is forced to stay engaged.”

This one has been pretty much

debunked by modern science.

While for some individuals,

as long as they monitor

their caloric intake

and they’re not eating poor quality foods,

grazing, snacking like that

could be a potential option.

But it is not a mandatory way for success.

There’s plenty of people that can eat

two meals a day, three meals a day

and do just as good a job

as those who eat smaller

frequent meals throughout the day.

This is an individual decision

based on your goals, your lifestyle,

and really what your preferences are.

This should not be a painful process.

“Drinking water 30 minutes before a meal

“will help your body burn calories faster

“and therefore lose weight.”

Losing weight isn’t as simple

as drinking some water,

but water is a really important

nutrient for your body.

And there’s several benefits

to staying well hydrated.

When you drink water,

you stretch out your stomach.

Therefore, you’re less likely

to consume a really large meal.

Second, there is a water-induced

thermogenesis process.

that has some evidence and truth behind it

where by drinking 70 degree water,

you actually have to heat it up

to your normal body temperature

and that burn some calories.

Not a huge deal,

but definitely worth noting.

It helps remove waste of your body.

So it decreases bloating

and it gets that whole system going.

It also keeps you hydrated

and performing well

during your exercises.

When you have a good exercise session,

you’re more likely to burn more calories.

“Begin meal prepping.

“Plan out all of your meals for the week

“and spend a few hours

“cooking them, storing them

“in resealable containers ahead of time.

“This will allow you to eat a prepped meal

“instead of ordering take out

“when you’re too tired

to cook something fresh.”

I love this piece of advice.

I’ve tried to do this in the past,

but I realize I’m a terrible cook.

So I’m working on it.

But the reason why I enjoy this is because

A, you get to control what

kind of foods you’re eating.

What kind of oils you’re cooking with.

When you have that layer of control,

you’re gonna make better decisions.

Second, when you’re tired,

and you’re coming home

and you don’t have the

energy to make something,

you’re probably gonna order out.

And when you’re ordering out,

you’re gonna say,

“Well, since I’m ordering out,

“I want to enjoy it.”

And you’re gonna get something

that’s less than ideal.

So yes, plan your meals out ahead of time.

You’ll save money, eat healthier

and potentially even learn a new skill,

which I need to do.

“While exercise can

certainly aid in weight loss,

“diet accounts for the vast majority

“of the equation behind losing weight.

“And it’s quite possible to lose weight

“without adjusting your

workout routine at all.”

I always want my patients to exercise

and it’s not solely because

I know they’re gonna expend more energy,

therefore lose some weight.

It is because it is healthy

in all aspects of life.

It’s gonna help somewhat with

weight loss, your mood,

your aches and pains.

Your confidence level,

which will play a role in

your anxiety or depressive symptoms.

That being said,

if you really are interested in

lowering your weight to healthy level,

to a weight that’s ideal for

your height and your lifestyle,

diet is the number one

thing you should focus on.

That being said,

sleep, exercise, your mental health.

All of those things need

to be taken into account.

Calories in and calories out

could make sense from a

scientific perspective.

It’s not really great from

a practical perspective,

at least not for everybody.

I want to share my Noom

experience with you

so you know what to expect

when you take the free

online evaluation at noom.com

or by clicking the link below.

First, you get a custom program

based on your goals.

For me, I was interested in

losing a little bit of weight

and to break some of

these unhealthy habits

I’ve developed during quarantine.

One of my biggest personal

takeaways with Noom

has been the small

non-numerical victories.

And that’s something I’ve always known

and recommended to my patients,

but it’s easy in everyday life

to get caught up and

forget the added benefits

of a confidence boost,

higher energy levels.

As those too contribute to

a healthy and happy life.

And I can’t not mention

one of the coolest parts

is having a dedicated goal specialist.

An actual human who

helps keep you on track,

supports you when you need it.

Just last week,

I hurt my leg

and I needed help from my

goal specialist to pivot.

They did just that.

And instead of being

upset about my injury,

I was focused and excited about

meeting my new goals.

Thus far, I’ve not only been

meeting my weight goals,

but also feel like I’ve been making

some healthier choices in my life

day-to-day as well.

And I think that’s a huge win.

And I look forward to

continuing that journey,

click here for an entire playlist

of my Real Nutrition videos.

Or you want to have a good laugh,

check out my latest Meme episode.

And again, huge thank you to Noom

for sponsoring this video.

As always, stay happy and healthy.

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