What's more important for weight loss?
Exercise or diet? Is there a healthy way to lose weight and keep it off? Let's see what science has to say
This is nutrition make simple and on this channel we break down the science of food for your everyday
use. If you're confused about which foods are healthy and which foods are not then these videos
are for you. We've all heard the saying: You can't outrun a bad diet. But is it really true?
And if so, what is a good diet that allows me to lose weight while staying healthy? Here's an example
Let's say I eat a burger. How long would I have to ride a bike to burn those calories?
Is it 30 minutes, 40 minutes, an hour or an hour and a half? pick an option, correct
answer coming up in 3, 2, 1
And the right answer is actually C
one hour
It varies a little bit depending how intense you're pedaling but ballpark an hour of pedaling to undo 10 minutes of eating
Okay, but burgers are junk food. We all know that. what if I don't eat that junky? let's try this
Which one has the most calories? Is it A, a burger? Say a Big Mac?
B, half of a small cheese pizza
C, a subway footlong meatball marinara or D, 2 chocolate doughnuts. Did you pick one?
The subway has almost twice the calories in all the other options. So that's approximately two hours on the bike. The point is, diets
We don't necessarily see as junky can be extremely calorie dense
It's starting to make sense how we can workout and not lose any weight or even put on more. of course exercise is fantastic
But even more important is making sure we have our diet on point. Not an easy task. studies show
We're not good at estimating calories
especially when it comes to calorie dense foods, we underestimate how many calories we eat and we
Overestimate how many calories we burn. What can I say, we're optimists. The result is obvious
We can work our butt off in the gym. And undo all that work in the kitchen
But it gets even worse, some of us have a tendency to reward ourselves with junk food after a workout
So we take one step forward. But we also take one step back. Of course we end up exactly where we started
Okay. So at this point you might be thinking there's no hope the deck is stacked against us
It's impossible to lose weight. Is there any light at the end of this tunnel?
Of course
There is. same way that our biology can work against us. We can turn this around and harness our biology to work for us
Tip number one, if calorie dense diets are our downfall then calorie dilute diets
Are our friends. losing weight and getting in shape is not about eating less. if you're hungry all the time
That's not a long-term success strategy. It's not about quantity. It's about quality
It's about choosing the right foods. The highest caloric density is found in oils a very small amount can have a lot of calories
Next are artificial foods. Candy cookies crackers soda artificial cereal a lot of refined sugar means a lot of calories
Next are most animal foods, meats eggs and dairy and finally most natural plant foods with the lowest caloric density
So the strategy is clear
We want to gradually replace the calorie dense foods with less caloric alternatives
Keep your oils very low and replace artificial stuff with natural products
soda with water
artificial cereal with actual cereal
artificial carbs with natural carbs and
Animal protein sources which are typically higher in fat and caloric density with plant proteins low in fat and high in fiber
so they require less calories to fill you up. You don't need to make these changes overnight. Take your time
Experiment, transition gradually at whatever pace makes you comfortable. It's less about the speed and more about the direction. Just keep moving forward
You also don't have to transition
100% if you don't want to
Some people will cut off all the oil all the refined sugars and all the animal products and that's fine
Others will just reduce those foods and that's a great move as well. Run your own race
Focus on a change that you can do and can stick with for the long haul. Now on a bit of a personal note
I just lost about 10 to 15 pounds of fat this year
I realize that's not the biggest weight loss story you've ever heard. I get that. that's okay
We all have our different hurdles and our different goals, and that's what I had to do
And this is exactly how I did it. by replacing hyper caloric foods with healthier, less fattening options
Second and final tip: try to make it fun. studies show people who see their workouts as fun eat less junky foods after
Whether it's listening to the right music
Choosing workouts you enjoy or having a fun gym buddy finding ways to turn exercise from a chore to a pleasure
Will help you and help you twice. You have more fun during and you're less likely to undo all the hard work after
Alright. Now, let's exercise those fingers and click Subscribe below for more videos, and I'll see you very soon
On the next one