Losing weight is never an easy task. It is very important to master scientific weight loss methods. Today I will talk about the most effective weight loss tips.
Losing fat is not an easy process and I know it! It is a lifestyle change, it takes time, dedication。 you know, it takes a lot 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, Wrong! 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 do anything if you aim to lose fat.
You can restrict your carb intake for a week and you’ll lose 10 pounds. So there’s barely any fat loss for the first week since you’re body needs to learn how to use your fat as a fuel, so it takes time for your body to learn how to burn fat. So all these burn “x amounts of pounds in a week” is not a sustainable option, it is not a long term solution.
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 help you to accelerate your fat loss. You will see great results, very quickly, and with the new habits and food choices, you can maintain your weight.
The first is to eat more whole foods 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 are quite different. Not all calories are treated the same way. Calories from whole foods and calories from Maccas (McDonald’s) or junk food are not treated the same way. Although the number of calories can be the same, your body doesn’t treat it the same way. Especially those packaged food that has high fructose corn syrup, and that is one of the main reasons for 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 it here.
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 resistant. 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 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 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 telling you that you’re not full, and also that you’re hungry at the same time. Again, I’m not telling you not to eat fruits ever again, you can have some fruits before a workout because you’ll use that 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 are going to be out of whack, and you’re 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 for 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 cause 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 You should try to take it easy, try 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 every day. 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 the long run. You’re going to see weight loss, you’re going to feel healthier, and you’re going to be happier. So just hang in there and try your best.
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.
The first fasts 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 fattest 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 a fast walk or jogging. So you just gotta make sure your targeted heart rate is about this range.
Tips 2 is intermittent fasting. I have talked about this before, it is 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 midnight 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.
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 bloodstream, and your liver is going to use that to produce more Beta-Hydroxybutyrate. So that is 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. I’m trying to make it not so science 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.
Scientific weight loss methods are important, and persistence is more important. Let’s take action, we will reach the weight loss goal.