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People usally think losing weight is
about half diet and half excercise,
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but both of those combined are only about
25% of it, Another 25% is good quality sleep,
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and the other--500 percent—is actually
doing what you said you would.
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Luckily, if you start a diet
right now, there is a way,
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an easy way, to make it almost impossible to fail.
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Step 1 is to get inspired. There's always a spark
that makes you decide you wanna change, and it’s
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usually seeing someone else who’s way more
fit than you, or seeing yourself in a picture.
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Either way, inspiration is strong, but only
ever lasts for a day, and then it’s gone. So
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what you need next, is a realistic goal that
you can measure, as well as a time you need to
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achieve it by. For example, “I’m going to lose
5 pounds by July 1st, and another 5 pounds by
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August 1st” is something you can measure, and
it even has a checkpoint to keep you motivated.
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Then the next thing you need is a detailed and
realistic plan that will get you to your goal. The
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plan might just be to replace your daily breakfast
of milk, sugary granola and a peanut butter jelly
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sandwich, with instead a 1-mile jog, followed by
a bowl of 15 big strawberries and 3 boiled eggs,.
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Believe it or not, this one change is more than
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enough for you to lose multiple
pounds of fat in just a few weeks.
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But having the plan is not enough.
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You need to set everything up, so
that you can easily follow the plan.
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You have to buy the strawberries, and boil the
eggs the night before, and get your running
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clothes ready, so that when you wake up, the
easiest thing to do is just stick to the plan.
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If you don’t boil the eggs, and you keep
buying peanut butter and grape jelly and
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you keep putting them at the front of the
fridge where it's the first thing you see,
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than that means you don't actually intend
to stick to your diet. You’re just looking
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forward to that one day when you give in
and make your high calorie breakfast again.
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If you want to make it easy to eat healthy,
then make it hard to eat junk food.
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Of course, that’s easy to say, but no matter how
much you try to avoid even looking at junk food,
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you need to expect that there will be hard times.
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Like when you accidentally trip and
fall face first into a booth at IHOP,
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you see that every item is
over a thousand calories,
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and you get the temptation to say five of
the most dangerous words in diet history.
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You can pick from any of the following options.
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A. “One cheat meal won’t hurt”
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B. “I’ll *actually* start
dieting tomorrow” ←never do this
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C. “I just won’t eat later”
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D. “Maybe I’ll just start bulking”
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And its times like this when you need willpower.
Which is the ability to tell yourself no.
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You can build up your willpower
by anticipating all the excuses
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you’re gonna make, and practicing saying
no to all of them. You can even practice
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walking away from bad choices. But keep
in mind that willpower isn’t infinite,
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so you can’t always rely on it. You're better off
just avoiding the temptation in the first place.
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Finally, the real cheat code to motivation,
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is doing something for so
long that it becomes a habit.
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If you can get to the point where you wake
up and automatically go outside for a jog,
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and you automatically reach for the strawberries
and boiled eggs, then the plan becomes a hundred
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times easier to follow, and it'll keep
getting easier every day you do it.
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Eventually, you might even start to **like**
eating healthy and excercising, at which point,
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like for many other people, it’s no
longer a lifestyle choice, but instead,
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your entire personality. And
this is the ultimate goal.
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Anyway, let's move on to the basics of fat loss.
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There’s no real accurate way to
track it besides progress pictures,
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and weighing yourself once a week.
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For the progress pictures, just know that you
won’t see much change in the first few weeks,
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and maybe not even in the first few months,
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because your body first prioritizes losing
fat from places that you probably can’t see.
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But once you start seeing visual progress,
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it starts to become more and
more noticeable very quickly.
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So to *really* measure your progress, you should
step on a scale maybe once every morning. Just
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know that it can fluctuate a lot based on
water weight, or the types of foods you eat.
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Which means, you might lose a pound of fat,
but your weight might not change right away.
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So instead of looking at your day-to-day progress,
just look at your average week-to-week progress.
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So you’ve probably heard that to lose
fat over time, you have to eat less
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calories than you burn. That means if
your body burns 2000 calories a day,
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then eating 1700 calories a day will make
you lose fat. That’s because the body will
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use energy from fat. and a teeny tiny bit of
muscle to help cover the 300 calorie defecit.
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And if you drop your calories even lower, to 1500
or even 1200 a day, you’ll lose fat more quickly,
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but at the expense of it being way
more difficult for you to maintain.
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The traditional, optimal way to figure out how
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many calories you should be eating is
to use a online calorie calculator.
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Activity level sedentary....why lie,
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And then eat around this number, every
day, as a starting point to lose weight.
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But it’s worth noting that this number can
be way off since everyone has a different
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metabolism. And it can be especially
off for people with hormonal problems.
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high cortisol, low estrogen/testosterone,
low thyroid hormones
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So the best way to know for sure
is to start with this number,
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and then see how your weight changes over the
next few weeks. If you find that each week,
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your weight is not changing, then you need to
lower your daily calories by another 200-300.
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And if you ever reach a point where you
haven’t lost any weight for at least a week,
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you’ll either need to reduce your calories again,
or you could also just add in some more excercise.
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Now for some people, this method works perfectly
because in theory, you can’t go wrong with it.
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The only problem is, you have to count
exactly how many calories you eat per day,
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using nutrition labels, calorie counting
apps, mental math, and also food scales,
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which measure exactly how much of
each food you’re eating in grams.
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If you’re American, you might not
be familiar with the metric system,
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but you don’t have to worry, since the
McDonald’s menu already has calorie counts.
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Anyway, you can also get away with
just roughly estimating your calories,
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but this only really works if you play it
safe and round everything up like crazy.
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if you think it’s 300 calories it’s probably 500,
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if you think it’s 800
calories, it’s probably 1000.
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And if you think it’s too small to
count, it’s probably at least 50.
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So before we get into the method where
you don’t have to track anything at all,
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we need to talk about macronutrients. Whether
you track them or not, a lot of people want
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to know how much protein, carbs, and fat
they should eat per day. And to be honest,
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for most weight loss purposes, all you
need to look at is calories and protein.
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You need a certain amount of
protein, a certain amount of fats,
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and then you can fill in the rest
of your calories with anything.
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Just make sure for fats, not to overeat stuff like
oil, sauces, salad dressings, butter, nuts, and
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cheese. Because even though these are healthy in
moderate amounts, fats have 9 calories per gram,
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which means one pack of trail mix has about
3 times the calories of a dying neutron star.
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Also, if you’ve ever heard weight loss
experts say that carbs cause weight gain,
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they’re not talking about fruits and
vegetables and fiber and whole grains.
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They’re talking about refined, highly processed
carbs that are usually very delicious and are
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stripped of most, if not all of their nutrients
when they’re being processed. Especially
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foods with lots of added sugars. Here are some
examples. *Did you catch that, subtitle reader?
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You’ll notice that this is
basically the entire grocery store.
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The problem with these is that they’re
unnaturally delicious, easy to overeat,
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they have lots of calories, and they
just end up making you hungrier.
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Of course, you can still have them everyday,
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and you’ll still lose weight
if you’re in a calorie deficit.
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Which is why some people like to brag about how
they can eat a family size box of reeses puffs
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every day and still lose weight. What they don’t
tell you is that they have an empty void in their
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stomach for 23 hours a day, their bloodwork
comes back with just a giant crying emoji,
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and simply adding milk to their cereal takes them
out of a calorie deficit, so they have use water.
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And that brings us to the method how
to lose fat without counting calories.
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The Number One trick is to just start slowly
eating more minimally processed foods,
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avoiding junk, chips, sugary desserts, stuff
with lots of refined carbs, and instead swapping
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that out for fruits, vegetables, lean dairy,
lean protein, healthy fats, and whole grains.
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You’ll find that these foods are so
filling and nutritious that you can
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eat in a calorie deficit every single
day without having to feel that hungry.
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If you don’t believe me, this is 200 calories of
oreos, and this is 200 calories of strawberries.
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Another tip is to just stop
snacking, and only eat during
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meals. It’s ok to snack on fruits and vegetables,
and maybe even some low-calorie diet snacks like
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these if you really get cravings, but most
people snack on high calorie, tasty junk food,
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because they’re bored, stressed, or
thirsty, not cause they’re hungry.
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So cutting out snacks is actually one of the
easiest things you can do, since the body
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doesn’t really need them anyway. And overtime,
you’ll just stop getting the urge to snack.
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Ideally, once this happens, you’ll start to
slowly develop a feeling of “i’m better than
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everyone else,” which should be enough to
keep you going till the end of your diet.
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But in case times get hard,
here are some more tips.
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Number 1: start drinking lots of water.
Water is very filling and half of the time,
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when you’re hungry, a quick drink of
water will get rid of the feeling.
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Just keep a big water bottle next to you and
you’ll never forget. This will also prevent
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you from craving high calorie drinks like
soda, juice, bubble tea, and milkshakes.
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Number 2: If you keep saying, "The real diet
starts tomorrow!" Then it'll never start.
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Number 3: avoid liquid calories!
It’s way easier to drink lots of
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calories in the form of sugary
drinks than it is to eat them.
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Number 4: Low-fat shredded cheese, keto
bread, cauliflower rice, eggwhites,
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and even peanut butter powder are
low-calorie swaps you can make.
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Number 5: you can make healthy meals like this
and this taste good with 0-calorie condiments and
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spices and sauces and 0-calorie sweeteners.
But don’t overuse them because in general,
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the tastier your food is, the more
cravings you’ll get for tasty food.
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Number 6: Use zero-calorie diet sodas to
your advantage, if you have sweet cravings.
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Number 7: eat high volume, high fiber foods
that fill up your stomach but are low calorie.
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number 8: eat around 3 to 5 meals a day, since it
helps you avoid long periods of feeling hungry,
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and it’s usually easy to fit into your
lifestyle. 1 big meal a day might also work,
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but people tend to give up
on that diet very quickly.
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number 9: save your biggest meals for
times when you tend to get the hungriest.
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number 10: Many people find it easy to be in a
calorie deficit when doing intermittent fasting.
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It involves only giving yourself a 4 to 8 hour
window to eat, and then not eating the rest of
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the day. It might sound hard, but just know that
when you don’t eat, you won’t just be constantly
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hungry. Hunger comes and goes in waves. So If
you just wait a little bit, the hunger goes away.
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number 11: eat more protein, because
protein makes you feel satisfied,
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and you also burn about 20 calories
just to digest 100 calories of protein.
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number 12:
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Speaking of protein, protein
powder is good, but it’s processed,
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and it’s a powder that you drink, so it’s not
really as filling as other protein sources.
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But if you need it to meet your protein
requirements, then drink it with water.
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number 13:
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If you want to, try black
coffee, or tea, since caffeine,
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slightly boosts your metabolism, and
slightly suppresses your appetite.
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number 14:
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- use smaller plates, smaller
bowls, and smaller portion sizes,
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because it tricks you into feeling full quickly.
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number 15:
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- if you mess up, don’t take it as an excuse
to start eating tons of junk food.Because
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even though messing up wasn’t part of the
plan, giving up was never part of the plan.
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Now onto exercise. it burns some
calories, it improves your health,
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and once you experience what it
really takes to burn 200 calories,
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you’re probably less likely to pop
open a 200-calorie bag of chips.
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So here are some tips:
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number 1) lift weights. This will not only
increase your metabolism, but it also burns
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calories and helps you build muscle. You can
use this website to get ideas for exercises.
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number 2) go on more walks.
Getting at least 10,000 steps
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a day is basically a cheat code for
burning extra calories and losing fat.
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number 3) do more cardio. While diet is
more important than exercise for losing fat,
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cardio will make it easier. If you find it boring,
you can try high intensity interval training,
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or if you like, you can do circuit style
workouts, which you can find lots of on youtube.
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Some gym bros like to claim that 15-minute
youtube workouts don’t work. But remember
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that they watch hour-long videos
of other people working out,
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number 4) be less sedentary. not many people
talk about this because it’s hard to explain.
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But getting up and moving around and
just doing stuff throughout the day,
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burns way more calories than you would think.
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This includes activities that you
don't normally think of as exercise,
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like taking the stairs, cleaning your
house, pressure washing your driveway,
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cooking, fidgeting, standing,
walking around, carrying groceries,
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and touching grass. Basically, anything
except sitting or rotting in bed.
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Lastly, a fat loss tip that everyone
thinks doesn’t apply to them is to get
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good quality sleep. Sleep regulates your
hormones. And when it comes to fat loss,
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these hormones pretty much determine everything.
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Now you might be thinking, “well I don’t have to
worry about that, **I already** get good sleep!!!”
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Anyway, please donate a
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