weight loss tips like portion control cutting calories and avoiding carbs
according to the latest science miss the point and may even backfire we've
all heard this advice just eat less calories less calories in less weight
but that assumes we burn calories at a constant rate in reality when we lose
weight our hormones change like leptin for example causing us to burn less
calories so all that effort to eat less may go to waste that sucks but it gets
even worse those same hormone changes also make us
hungrier so while we're desperately trying to ditch those fat stores our
body is working really hard to hold on to them this is why so many people can
lose weight initially but then they hit a plateau or even bounce back and
put all the weight back on. have you experienced that? this often gets
misunderstood to mean that calories don't matter for weight loss. calories
definitely matter but it's a dynamic system, changing one side changes
everything else. so many people struggle with weight loss not because they're
lazy or weak but because of the approach. trying to eat less stacks the deck
against you. so are you saying it's impossible to lose weight? that's your
weight loss tips? no, it can definitely be done but we have to understand the
basics. knowledge is power. one popular model of
weight loss suggests that calories are not all created equal and that the main
cause of obesity and weight gain are carbohydrates and the insulin produced
when we eat them. is this guy ever gonna get to the weight loss tips? I'm just
gonna go back to watching cat videos. we're getting there!
according to that model cutting carbs is the key to weight loss and it can't be
done without it this idea has generated several bestsellers and persuaded
millions of people to flock to low carb diets. but is cutting carbs really the
key to weight loss? scientists compared 2 weight loss diets, both had 30
percent calories removed. in one those calories came from carbohydrate in the
other from fat. if the popular carbohydrate theory is correct only the
low carb diet should deliver weight loss. low fat should do nothing. they both
led to weight loss. in fact the low-fat diet even did a little better. ok so the
weight loss tips are to cut calories from fat? not necessarily, the difference
was very small, the take-home message is not that low-fat wins. both diets led to
weight loss so cutting carbs wasn't necessary and
insulin levels didn't seem to matter much. hold on that's just one study maybe
it was a fluke we shouldn't jump to conclusions based on isolated studies
this large analysis pulled 32 studies and concluded that both energy
expenditure (that's basically calories burnt) and fat loss were better on low
fat than low carb diets and these are tightly controlled the volunteers
basically live at the Research Center and every bite is measured
now, these results don't rule out that carbohydrate and insulin may play some role in some
specific context and we can clearly lose weight by cutting carbs it's been shown
many times but it seems we can lose weight just fine with or without cutting
any carbs. so it's one option. in fact this large review concluded that despite
some variation at some time points overall low-carb diets are not superior
to other Dietary Approaches for weight loss. we're just here for the weight loss
tips, take it easy with the studies, nerd. next you're gonna show us your comic
book collection. no I wasn't! but those studies were done in artificial
conditions everything's super controlled. in real life it's easy to overeat so
maybe cutting carbs doesn't help us burn more calories but maybe it helps us feel
fuller so we eat less? this idea was recently tested as we saw in this video
people allowed to eat as much as they want ate more on a low-carb diet then on
low-fat. 700 calories extra per day. that's a lot. and not surprisingly they
lost less fat. maybe the low fat food was just nasty so they didn't want it?
no. they rated both diets equally satisfying and pleasant. so we can get
two takeaways from this: 1) this idea of insulin as the main driver of obesity
has spread like wildfire, probably if you click one of the suggested videos over
here by someone else you'll hear somebody tell you about it with enormous
confidence. but this theory was popularized before the data was in and
now that the data is in it doesn't support it so it's an incredible example
of marketing getting in front of the science and it's a powerful reminder
that scientific claims need to be evaluated based on
evidence not whether the person making them has a medical degree or whether the
book sells a lot or even whether the idea makes sense. lots of things in
science make sense and then turn out not to be true when tested. and second take away,
this war between low carb and low fat is a huge distraction, it's time we move
past this. what all successful weight loss tips and strategies have in common
is avoidance of ultra-processed foods including refined carbohydrates and
sugary drinks and in fact research has shown that people eating a processed
diet end up eating more calories and putting on more fat even if
macronutrients are matched. it might have to do with calorie density, calorie
dilute foods make us feel full with less calories. fiber may also play a role, the
microbiome may be involved, there are many good candidates but whatever the
complete explanation a focus on unprocessed whole foods is a pretty well
accepted pillar. Okay, so just trying to eat less is not an effective weight loss
tip because our body reacts to weight loss by burning less calories and making
us hungrier; carbs and insulin are probably not the key to weight loss and
cutting carbs is not necessary but it can be a valid approach among many; and
avoiding ultra-processed foods like refined carbohydrates and sugary drinks
is common to most weight loss strategies and has been validated. alright! any other
weight loss tips? here's a couple more: individual variation. in general we can
lose weight on an unprocessed diet regardless of macronutrients, neither fat
nor carbs themselves seem to play a major role, but it's entirely possible
that some of us might do a little better on low fat and some on low carb others
on an intermittent fasting type pattern so personal preferences do matter. if you
do decide to go the low-carb route bear in mind it can be done without
restricting fiber or having to eat a ton of saturated fat and we covered the
details in this video. 2, at the end of the day we don't want to lose weight we
want to lose excess fat. that may seem like semantics but it's a crucial
distinction, so be careful not to let the scale rule your world. the scale can
reward losing water weight or even worse muscle mass. one solution is exercise
especially a program including some weight lifting. you don't have to become
a bodybuilder, just some challenge to your muscles so
your body knows they're being used and doesn't start breaking them down for
extra energy, and make sure protein intake is adequate. 3, our weight loss is
achieved in the kitchen but also in the bedroom and no I'm not talking about sex
although it does burn calories. when we're well-rested
we crave less high-calorie foods and eat smaller portions so consistently getting
a good night sleep helps optimize your metabolism and appetite. last but not
least, the number one problem with research on weight loss is adherence
meaning people have a hard time sticking with dietary change. so avoid diets that
you see as a chore that you have to endure for a couple months to get
something in the end because that doesn't work long term. instead, work on
building a dietary pattern that you genuinely love and are happy to do for
years. basically something you can embrace as a new life. in this video, I
talk about meal timing, how eating at different times of day can help you with
weight loss even without restricting calories. I was really surprised to see
those results. and in this one we look at some proven strategies to cut back on
ultra-processed foods like refined sugar. hit me up with any questions, be well
peace