Hey everyone, welcome back! Today I’m talking about how to lose weight! And when I say loosing weight, I mean – loosing fat! Not our precious muscles because those are very important for our metabolism. So loosing fat is not an easy process and I know it! It is a lifestyle change, it takes time, dedication, you know, it takes alot of effort to change your habits, because you’ve built these habits over a long time! And now that you want to change it, it takes time as well! I’ve seen so many videos that say you can lose like, “5 or 10 pounds in a week”, it is, absolutely, bull *beep!*. Technically you can lose 5 pounds in a week, but, you’re going to gain it back like straight away, and it’s mostly just water weight! You want to lose fat and not just water. So, it doesn’t really do anything if your aim is to lose fat.I can restrict my carb intake for a week and I’ll lose 5 pounds. And I’m very very petite, so if you’re larger than me, you can lose up to 10 pounds! So there’s barely any fat loss for the first week since you’re body needs to learn how to use you fat as a fuel, so it takes time for your body to learn how to burn fat.
So all these burn “x amount of pounds in a week” is not a sustainable option, it is not a long term solution. So for today’s video, I wanna cover habits and food choices that you can change, to help you to lose weight and maintain it, in a long run, and also I’m going to give you three additional tips, that’s going to really help you to accelerate your fat loss.
You will see great results, very quickly, and with the new habits and food choices, you can definitely maintain your weight. First, is to eat more wholefoods and not processed foods. I know you have heard it before, but it is very important because the way your body process whole foods and processed foods is quite different. Not all calories are treated the same way. Calories from whole foods and calories from Maccas (McDonalds) or junk food are not treated the same way. Although the amount of calories can be the same, your body doesn’t actually treated it the same way. Especially those packaged food that has high fructose corn syrup, and that is one of the main reasons of obesity. And also if you’re counting calories, the package food calories are just an estimate.
It is not 100% accurate and Casey (Neistat) made a very great video about that, so I’ll link that down in the description box so you can check it out. The second tip is to cut sugar out from your diet. Sugar is one of the main reasons why we gain fat. It causes a spike in insulin, and a long term exposure to sugar is going to cause you to be insulin resistance. I don’t really want to get too technical about it cause I’ve talked about it before.
I’ll just put some related links in the description box so you can check it out. So basically having high blood sugar causes inflammation, which then causes you to be insulin resistant. And when you’re insulin resistant, you can lose weight. You’re actually going to gain weight. Being insulin resistant, is going to result in more inflammation. So it is just a vicious cycle, and look I know it is really really hard to cut sugar, because I have a sweet tooth, I love my chocolates, my ice cream, they are my weakness.So i know it’s hard. You just have to try, you just have to try to cut down your sugar.
Number 3, is to limit your fruit intake. Most fruits are very high in fructose. Fructose acts quite differently to glucose. Too much fructose is going to be stored as fat, and on top of that, fructose reduces hormones called leptin, and this hormone is basically the hormone that tells you that you are full, and it also raises the other hormone called ghrelin. And this is the hormone that tells you that you are hungry.
So it’s basically telling you that you’re not full, and also that you’re hungry at the same time. Again, I’m not telling you not eat fruits ever again, you can have some fruits before a workout because you’ll use those glycogen straight away and also it doesn’t cause any cravings, so that’s an option. Number 4, is to sleep at least 7-9 hours a day. I didn’t know about this like back in the days but, it is so important to sleep 7 – 9 hours a day because if you don’t, it’s going to mess up your hormones. So your leptin hormones and your ghrelin hormones is going to be out of whack, and your going to feel hungry and be overeating, and that’s not great. On top of that, your cortisol level is going to increase and that’s one of the main reasons of weight gain as well. Stress. Stress causes weight gain and I’m sure you hear this all the time, but why? why does it cause weight gain? High cortisol levels causes weight gain. Because it’s going to cause inflammation in your body, and your body is going to try to fight that, it causes insulin resistance, it causes more inflammation, and it’s just like a, like I said, it’s a vicious cycle, so stress is a very important factor.
So this is the main reason why I gained weight recently. I’ve been really stressed out due to like family issues, personal life, there’s just so many things going on so I haven’t been sleeping well so I’ve been overstressed so I’ve gained some weight on my belly, on my face, everywhere. So I’m trying to take it easy, trying to relax a little bit more, trying to meditate, just try to avoid stressful situations, stressful people, try to surround yourself with positive energy, that’s quite important.
Number 6 is to stay hydrated everyday. You might think this is not very important, but sometimes, we confuse thirst with hunger. Because we are so used to just going to our pantry to just look for something when we’re kinda hungry but sometimes we’re just thirsty. You just gotta drink some water, you’re body’s asking for some water. So these are all the little things you can change, you don’t have to change your habits overnight, not everything in one go, because that’s probably that’s going to be a little stressful for you and stress is a factor! So all these little changes are going to make a big impact in a long run.
Your going to see weight loss, your going to feel healthier, and you’re going to be happier. So just hang in there and try your best. So the next 3 tips are going to help you to accelerate your fat loss. They’re not the healthiest option if your not in a healthy condition. So it doesn’t apply for everyone. But it works, and its fine for a lot of people. So first is fasted cardio in the morning. It can be a jog, or a walk, so why cardio and why in the morning and why does it promote the most fat loss? Well it’s because its the best time for your body to access your fat storage after not consuming anything for the entire night. So after fasting for about 10 to 12 hours, your body is more likely going to use your fatty acids as a source of energy. So the type of cardio you can do is fasted walk, or jogging. So you just gotta make sure your targeted heart rate is about this range. I’m going to give you an example, so if you’re 30 years old, you’re going to take 220 – 30, and you’re going to times that by 0.6 and 0.7.
So that is your targeted heart rate that is going to help you access your fat storage. If you’re exercising way above that, your going to be using your muscle glycogen, and it is a different fuel source. Number 2 is intermittent fasting. I have talked about this before, it is basically eating for 8 hours, and fasting for 16 hours. So for example if your last meal is at 8 o clock, your next meal is going to be 12pm the next day. So that is intermittent fasting. You’re not eating for the entire 16 hours. So this is going to help to let your body to understand how to use fat a little bit better.
And this also depends on how insulin resistant you are. So if you’re not insulin resistant, your pretty insulin sensitive, you can lose the weight so easily on intermittent fasting. So I personally prefer intermittent fasting because I don’t have to restrict my calories to lose weight, it is quite different to the conventional calories restriction of being in calorie deficit to lose weight. Because in my opinion that’s not very sustainable in the long run because there’s only so much calories you can reduce. Because every time when you reduce your weight, your metabolic rate is going to reduce a little, and eventually you’ll be eating nothing. You’ll be eating so little, you’ll be so HANGRY! and that’s the reason why I prefer intermittent fasting. But it can be quite hard for some people, because I’m quite fat adapted I reckon, so I can go really long without eating, but if you do get hungry after 10 hours, you gotta eat. You can’t cause so much stress on your body. You gotta eat when your hungry. Because your going to start binging when you get hungry after you break your fast.
So you just gotta make sure to listen to your body as well. So I got a feeling that I’m going to get ask these questions, about what you can eat and what you can drink when your fasting. So you can have some tea, but it’s gotta be plain tea. Plain green tea or black tea. Plain black coffee, so no solid food, no bone broth, or soup or anything. Just water, coffee, or tea. The final tip is caffeine! Caffeine helps to promote fat loss. You can find that in green tea or black coffee, and the idea behind that is that when your ingesting caffeine, it’s going to activate the process of lipolysis.
That’s basically when your body releases fatty acids into the blood stream, and your liver is going to use that to produce more Beta-Hydroxybutyrate. So that is basically the energy molecules that your body is going to produce when your burning fat. and not carbs. And this is what we want in our body when your burning fat. I know this sounds very science-y. I’m really trying to make it not so science-y but I want you to understand how this works. It is not all sunshine and rainbows ingesting caffeine. It’s going to make you feel really good cause it’s going to increase your dopamine, but, it also is a stimulant or stressor to the body. So yeah there’s positive and negative sides of caffeine. So yeah those are my, 9 tips. The last 3 tips are going to help you to accelerate your fat loss. I hope you guys find this video helpful and please don’t forget to smash the like button down below, turn on the notification bell, and I’ll see you guys very soon.