hey guys today we're going to learn how
to lose weight by manipulating calories
weight loss is a goal so many people
have at some point in their life and
there's just an abundance of information
and diets out there telling you how to
achieve this goal and what the diet
industry would like you to believe is
that weight loss is difficult yet at its
core weight loss is simple math calories
in versus calories out today we will
look at what calories are how they work
and how you can manipulate them to help
you lose weight let's start by looking
at what calories are calories are a
measurement of energy a single calorie
known as a gram calorie refers to the
amount of energy it is needed to raise
one gram of water by one degree Celsius
the calorie you are most familiar with
is food calories or kilocalories one
food calorie equals one thousand gram
calories and is the standard means of
measuring the amount of energy in the
food you eat with the exception of water
everything you eat and drink contains
calories and these calories provide
energy needed to your body the amount of
calories in your food is mainly
determined by fat protein and
carbohydrates known as macronutrients
all food contains one or more of these
macronutrients and each one contains a
different amount of calories or energies
carbohydrates and proteins have four
calories per gram while fat has nine
calories per gram and alcohol has seven
calories per gram in simple terms this
mean 100 grams of pure protein has 400
calories while 100 grams of fat has 900
calories when you see the calorie
content of your favorite food what you
are seeing is the amount of energy that
food will provide based on its unique
mixture of fat protein and carbohydrates
so how do calories work now that you
know what they are every person needs a
certain amount of energy every day for
basic human function and to keep their
body alive calorie intake is an easy way
to measure and determine how much energy
you need to make sure that you're
getting the right amount how much energy
or how many calories you need each day
depends on your age gender height weight
and activity levels you may have heard
others talking about their metabolic
rate or metabolism remember bollock rate
and metabolism is the amount of energy
your body uses each day to support your
heart lungs and brain function to digest
food and exercise and complete your
daily tasks so basically it's the amount
of energy that is needed to do your work
throughout the day your resting or basal
metabolic rate is the minimum amount of
energy you need each day for these
functions if you are complete
rest because very few people are
complete rest all day the amount of
calories you need takes into account
into any activity that you do no matter
how heavy or light extra movement means
extra energy to fuel the movement so
what exactly does this mean it means
that a male of average height and weight
who doesn't do any activity during the
day would need less calories or energy
or food than a male of the same height
age weight who is active all day it
seems pretty simple right and it is
let's take a look at it in terms of
weight every time you eat or drink you
are taking an energy to fuel your body
and every time you exercise or perform
an activity you are taking that fuel or
using your energy out of your body when
you take in enough energy or calories
each day to meet your body's needs your
body uses that energy for its daily
functions and your weight remains the
same remember when I said weight loss
with simple math when we take in more
calories than we need your body stores
this extra energy and puts on weight
when you take in fewer calories than you
need your body uses its stored energy
and makes up the difference and allows
you to lose weight so let's say that you
need around 2,500 calories a day based
on your height weight age gender and
activity level there are online
calculators and I suggest doing this if
you consume 2,500 calories throughout a
day your body will receive all the
energy it needs it doesn't need to store
any or use any extra now if you were to
consume 3000 calories a day instead of
2,500 your body will first use those
2,500 calories and then store the
remaining 500 calories for later use
many people believe that these calories
are stored the same way that they are
received the fat is stored as fat the
protein is stored as muscle and the
carbohydrate is stored of sugar this is
not the case it's not true your body
doesn't care where the calories come
from just that it has them so these
extra calories are stored as energy and
lead to weight gain in the form of extra
body fat regardless of the type of
calories that you ate extra energy is
extra energy and if your body doesn't
need to use it it simply stores it on
the other hand if you were to only eat
2,000 calories a day instead of 2,500
your body will lose those 2,000 calories
first and then find the extra 500
calories it needs by releasing some of
the stored energy in your body or extra
body fat generally when you are trying
to lose weight the goal is to lose
stored body fat that's the fact that you
want to get rid of people want to make
their waist
Limor they want to make their arms less
flabby they want to get rid of that body
fat in some cases your body may burn
stored sugar or glycogen first before
burning the fat and in some extreme
cases it will break down muscle tissue
for extra energy the good news is is
that you are able to manipulate calories
and your body's stored energy to lose
weight and it's easier than you think
the first thing to remember is that how
you get your calories is less important
than how many you consume although the
calorie value of macronutrients differ a
calorie is a calorie no matter where it
comes from
if you need 100 calories your body
doesn't care if it's 100 calories of
protein or fat or sugar so long as 100
calories this has been proven and there
was a guy that went on a diet he ate
less than how many calories he needed
but he ate it all in gas station junk
food and he still lost weight so it
doesn't matter if it's junk food or if
it's prime steak it doesn't matter the
second point is remember that to take in
fewer calories than you need each day
even if you only need 100 to 200
calories less you will lose weight over
time because your body will be forced to
find those extra calories from stored
energy usually in fat on your body
the third point to know when
manipulating calories for weight loss is
exercise most people focus on low
intensity or steady-state cardio when
trying to lose weight for example
walking the same speed or intensity for
a long period such as 60% effort for 60
minutes now there's nothing necessarily
wrong with exercising this way you will
burn calories but you will only burn
them while you exercise if you're trying
to manipulate calories and burn the
stored energy faster high-intensity
exercise is a much better idea
high-intensity exercise means exercising
at a high intensity level such as 80 90
percent of your effort for a short
period of time such as 20 to 30 minutes
on the surface you will burn fewer
calories because you are exercising for
less but high intensity exercise keeps
your metabolism raised long enough even
after you finished exercising so does
weightlifting weightlifting is a great
way to burn calories even after you're
done weightlifting this means that you
can continue burning calories for up to
24 hours after your exercise session
let's say a 60 minute walk burns 400
calories your heart and metabolism are
only raised while you're walking and
return to normal when you're finished if
you complete 20 minutes of
high-intensity exercise you might burn
200 calories after you've finished your
heart rate will return to normal but
your metabolism will stay high this is
key it stays high
for an hour after your session and this
goes for cardio and weightlifting that's
an extra 600 calories you have to
continue to burn burning you a total of
800 calories now if your body needs
2,500 calories and you've only eaten
2,000 calories and then burn 800
calories
that's a 1300 calorie that your body
needs to take from stored energy do this
four or five times a week and that's a
lot of stored energy that your body is
using in general terms most people use
3500 calories as one pound so you can
use this in your calculations you need
to lose five pounds of a month you need
to lose one pound a month are you aiming
to put on muscle as you can see the
basics of weight loss are simple create
a calorie deficit either by eating less
or exercising more and your body is
forced to burn stored energy and get the
extra calories off that it needs to
regulate your daily needs best of all
you can choose how to create this
deficit either by eating less or by
exercising more or both and to
manipulate your calorie needs to lose
weight oh yeah I want to mention one
more example I heard this when I was in
school that when you're trying to lose
weight you can't just say oh I want to
lose some stomach fat that's not how it
works
your body is like a pool so if you want
to get rid of your stomach fat you're
going to have to decrease the total
amount of body fat all over your body if
you want to get rid of those flabby arms
you're going to have to get rid of your
total overall fact before we in this
video I want to give you five
psychological tips that will help you
actually lose weight if you have any
other tips be sure to leave a comment
below tip number one is goals so one of
the best ways to get your mind ready for
the unnerving task of losing weight is
to set goals this is a tactic that can
be used for pretty much any situation
your financial life your relationships
but it's especially useful with weight
loss when you set realistic goals for
yourself you can then tackle things one
pound at a time losing hundreds of
pounds may seem impossible but when you
split it up into segments of a few
pounds each month it seems a lot more
doable
don't stress if you don't meet your
goals just try extra hard next time and
focus on the next month
now these goals should be written down
not just vague ideas in your head pin
that list of goals to your fridge with a
magnet or somewhere else that you'll be
reminded very often and you'll be amazed
at what you can get done tip number two
is rewards along with setting goals a
good way to make weight loss seem a lot
more doable is to have rewards after
each goal you
for example tell yourself that if you
lose 10 pounds this month you'll buy
yourself that fancy new wristwatch that
you've been eyeing another tip is they
give your friend $100 or $500 or some
other item of value to you and tell them
not to give it back until you've reached
your goal
this will make losing weight seem like a
much more positive thing than if the
only reward is to move on to the next
goal it's another simple way to trick
your mind into thinking that the light
at the end of the tunnel is just a
little bit further tip number three is
portioning now another psychological
trick of weight loss is portioning this
is a simple and effective tactic what it
involves is simply taking your snacks
and splitting them into portions usually
with a ziploc bag or Tupperware or some
other kind of container when you feel
like snacking don't feel guilty about
grabbing one of these small portions and
munching on them when you finish the
portion you will most likely feel full
and satisfied now this is because
splitting snacks into portions tricks
your mind into thinking you've eaten
more than you actually have when you
finish a bag full of pretzels for
example you feel like you've finished it
all instead of continually reaching into
the bag for more not only is your mind
trick but your stomach feels full as
well the next tip is to journal and take
note of your barriers it's not a good
idea to be too hard on yourself when
trying to lose weight this will only
stress you out more making it harder to
lose weight instead of getting
frustrated with yourself when you lose
discipline take a second to think
ask yourself why did I lose focus what
was it that made me give in to my
cravings when you figured out what
caused you to eat that cake or ice cream
you can take note of it and you will be
better equipped to deal with it or avoid
it in the future the goal of weight loss
demands that you approach your own body
and mind with a very scientific mindset
try to view it all as an experiment if
you think about what caused the slip up
instead of blindly getting mad at
yourself you can improve your discipline
and be ready for the next time you face
that barrier the last tip is to distract
yourself anyone who's ever tried to lose
weight knows that craving can rear the
ugly heads when you least expect it so
how do you prepare to deal with them one
tip is to come up with distractions take
a notepad and write down ten things that
really occupy your mind things like
video games sports or doing chores are
perfect examples for distracting
yourself from cravings these can also be
things that help
your mind like going for a walk
bird-watching or painting a picture when
you've got that list ready as soon as
you get a craving to eat those brownies
you can distract yourself with that list
you'll be surprised at how fast the
cravings will fade to the back of your
mind now if you guys enjoyed the
animation style of the second half of
this video go check out psych 2 goes
videos for more psychological tips and
facts I really hope you guys learned
something in this video and thanks for
watching