hey wellness warrior it's dr zyrowski and in this video i'm going to give you four actionable steps
that you can walk away with today and implement today into your lifestyle so that you can start
losing weight you hear all the time on youtube you read all the time on google that there's
these top things that you must do to lose weight and the fact is is that you've read them all
you've heard them all but you're still in the same position that you've been in for a long time
and i understand that so i want to give you a few things that you can take action on that
will matter down the road i want to give you sustainable tips so that if you start
implementing these 30 days from now two years from now you're still in a position where you're
set up to lose weight properly so stick around to the end so that we can get you set up for success
the first step that i want to focus on when it comes to weight loss is dealing
with stress and so what we really have to do is talk about many of the ways that stress comes
into your life so first of all we're going to have stress from work stress from relationships
stress from lack of sleep and then all of those stressors tend to cause a lot of fatigue and then
because of the fatigue you go and consume a ton of caffeine to give yourself a bunch of energy
to make it through the day and that just adds further stress because you are just fatiguing out
your energy system your adrenals are fatigued in your body and therefore causing a lot of problems
for you now here's the thing is that every study out there shows that when you don't get enough
sleep when you have a lot of stress what happens you eat more sugar you crave more carbs and you
tend to overeat as well so stress is a really bad thing when it comes to metabolic health now the
other reason that stress is really bad is simply because you find yourself in a position where
you are having your blood sugar high your insulin levels high and the stress hormone cortisol
is high and when your cortisol is high this stress hormone essentially you're going to be in a fat
storing state versus a fat burning state because having chronically high cortisol is not good
for your health and is not good for fat burning now the other ways that we have to make sure we
avoid stress or in the way of going to the gym and doing excessive exercise so one of the things that
happens for a lot of people as you are trying to lose weight typically you're waiting to the month
before vacation or you know two weeks before you head to the beach and then all of a sudden you are
going and hitting the gym excessively well one of the big problems with that is that if you are
pushing exercise too hard in a stressed out state it just adds to further stress which is going to
once again stop fat burning so what you have to do is you really need to focus on implementing a
few strategies into your life in order to reduce stress so if your sleep is bad focus on it focus
on improving better sleep hygiene okay because this is going to be something that pays off in
dividends not only in the way of helping you lose weight but just in every aspect of your
health if you are having poor sleep that is a key pillar to good health so we want to make sure that
we're doing that but the next thing we want to do is work on reducing stress so focus in your head
on a couple of those key areas that are causing stress okay work to transform your lifestyle
to adapt to those stressors better or overcome them and now besides all the other stressors
going on around you the other thing that you have to do is you have to focus on keeping your mind
right okay so here's a few things that i want you to do one is going to be mindful meditation
and this is actually something i teach my patients all the time do 10 minutes of mindful meditation
every day and during that mindful meditation do box breathing okay so you're doing a breathing
exercise with mindful meditation and it's going to be very good at helping you calm your mind and
reduce stress so that you can handle the stressors in your life because everybody has stress but
being able to actually handle them better is going to be very important so if you want to lose weight
you have to reduce stress in every way from sleep to just the the stress that you feel from your
overall lifestyle next on our list is going to be getting your blood sugar under control getting
your blood sugar is under control is an absolute key factor okay now we mentioned like the stress
causes your blood sugar to go high but obviously there's so many other factors as well you know
if you're constantly grazing throughout the day that puts your blood sugar high if you're drinking
sodas and high sugar drinks if you are eating garbage carbohydrates like you know white bread
and bagels and pasta and donuts and things of that nature when your blood sugar is unstable it's
going to be very difficult to ever lose weight and so if you're even an individual who says well you
know i eat healthy most the time but then you're going and you're you know maybe having candy in
the afternoon or some soda later on at night or whatever the case is and you're just spiking your
blood sugar up that is going to essentially block weight loss so there's a couple things that we
need to do right we need to make sure that we are getting our blood sugar under control and there
are some different nutritional things that you can do in the way of supplementation you can use
some different formulas that have like fenugreek seed and you can use spices like cinnamon you can
also use berberine as well that helps bring down your blood sugar there's a lot of things that you
can do in that realm but another thing that we can also do is focus on intermittent fasting because
that helps drive blood sugar down and if you're doing intermittent fasting and you're eating foods
that don't spike your blood sugar and you're specifically avoiding you know the high sugar
foods and the high carb and the processed foods and all of that then what you're going to find
is that you are driving your blood sugar down driving your insulin levels down and you're
getting yourself in a state in order to burn fat now with intermittent fasting doing some one meal
a day i'm even i even like to throw in a 24-hour fast once a week to really drive down insulin and
drive down blood sugar it works very effectively so some one meal a day some 16-8 21 4-hour fast
those are all very positive and driving down blood sugar so you can be in the right state for fat
burning okay you cannot burn fat if your blood sugar is just spiking throughout the entire day
next on our list is exercise because many people think that you're going to exercise your way into
a good lean looking body now the fact is exercise is very important in order to accomplish this but
if you're somebody who wants to get rid of the belly fat and actually have abs it's important to
understand that you're going to have to be around 10 to 15 percent body fat for you to actually have
a good lean core now the thing is is if you're exercising that's only one piece to the puzzle you
can't exercise your way alone to a good healthy body okay because the other part of this and this
is going to be our fourth tip is focusing on your diet because if we look at exercise most people
are going to the gym constantly and if you've gone to any gym long enough you've seen those people
who are there working out day in and day out for years like i said if you've gone there long enough
and they still haven't lost weight but you see them exercising you're like what in the world that
person exercises they're putting in the time but they're not losing weight why is that it's because
they forgot the other piece to the puzzle that's their diet okay and so you have to also make
sure that you're getting your diet under control because you can't just sit in the gym and do core
exercises thinking that you're going to get a good lean core i see oftentimes on the internet it's
like do these exercises to lose you know the belly fat in order to lose the waist you can't exercise
or or let's say do core exercises to a lean waist sure it's going to support the process and if
you're somebody who's doing core exercises you'll actually look far more fit and leaner around your
core and abdominal area if you're actually working those muscles and you'll look more fit with
higher amounts of body fat but in the same hand if you want to have a nice lean toned
waist area you have to get down to 10 to 15 body fat focusing on diet now when we talk about diet
this is something i want to you know get into a little bit more because a lot of times it's
a little bit misunderstood many people think that when you talk about diet for weight loss
it all really comes down to maybe avoiding sugar right and the fact is that's not true some people
think that when it comes down to diet for weight loss it's all about just making sure that you're
cutting your calories but that's not true either because you can't just cut calories and eat junk
food right and you also can't just cut sugar and eat whatever you want it really comes down to
thinking in a wide range that covers many areas okay so first of all making sure that you're not
over eating is very important if you're consuming too many calories you are going to put on weight
it doesn't matter if you're doing keto if you're eating too many calories you're going to put
on weight that's just how the body works so we have to make sure that we're not over consuming
now the next thing is is that of course we have to avoid sugar we talked about balancing your blood
sugar already so avoiding the the junk food but here's the piece that many people miss is
you also want to make sure that you're avoiding the processed food the food that's loaded with
artificial ingredients the food that is going to drive inflammation in the body causing you to have
unstable blood sugar and further many of the issues that you're having okay so when it comes
to losing weight we have to take all these little pieces of the puzzle and we put them together
physically acting upon weight loss it's easy and having the knowledge in order to lose weight you
know what to do like you've seen all the tips now emotionally it's hard as hell to accomplish that
right because emotionally we have attachments to food emotionally we don't want to work out so pay
attention to those emotions that you're feeling around these different things because weight loss
is an emotional thing whether you like it or not whether you want to pay attention to that or not
but i'm telling you if you actually pay attention to the emotions attached to these different things
you will successfully be able to break through those barriers in order to accomplish weight loss
and fat loss when you see those foods that you have eaten for years but you know you shouldn't
eat them anymore that's an emotional attachment and it can be really difficult if you are going to
start exercising and then you like you know think about it and it just you're like ah exercising i
don't even want to do it that's an emotional thing right so we have to break through these
barriers these emotional barriers because they're real and i think if you actually acknowledge that
these barriers exist then you're going to be in a position to break through them and and get on
the other side of them but if you try to act like oh that's not a real thing you know you
know it's just a matter of change your diet and go exercise no it's not it's not there's the
emotional component to it and this is why so many people fail at weight loss at getting themselves
to the state of health that they actually want to be in so be aware of the struggles that are
real and that exist i tell people this all the time when i work with patients i'm like look this
isn't going to be easy okay it's not just change your diet it's not just go exercise it's not just
get better sleep first of all some of these take a lot of strategy around them second of all some of
them you know they can be hard to accomplish but the big thing is is that getting your mind right
and breaking through these challenges is going to be your biggest obstacle that you're going to
face through this whole process so be aware of that be aware that these obstacles exist
that your emotions play a role in all of these different topics here but you can break through
these emotions if you're aware that they're there to challenge you but you know what to do
commit to success be ready to break through those barriers and you will absolutely be on a shadow of
a doubt not only set yourself up for weight loss and success with that today and having better
health because we know that weight loss and fat loss equals better health but having better health
but also getting into the body that you're truly happy with that's very important i hope
you enjoyed this video and i also would really encourage you to go check out my new youtube
channel i start a new youtube channel where i'm doing videos that a little bit different than the
style that i do on this channel i do illustrations i cover a lot of wide ranging topics that you
don't see here on this channel and i think you're really going to like it hey not to mention i would
love your support over there so if you make your way on over subscribe watch a few of these videos
put in the comments how you're liking them and you can actually find that channel right here