In this video, you'll discover some tips that are very easy to implement and will help you
lose weight.
Hi ladies and gentlemen, I'm Dr. Zyrowski and welcome back to the channel.
Now, if you're new to the channel, it's a pleasure to have you here.
Be sure to subscribe, hit that bell notification, and join our notification community so that
way I can help you excel your health and your life.
Now in this video we're going to discuss weight loss tips, the fat loss tips you have been
waiting for.
Now this is a really important topic this time of year.
People are trying to get into their summer clothes.
They want to get in their bathing suits, they want to go out to the beach, they want to
go swimming with their friends, but they want to feel good about themselves.
They want to feel confident and that equals losing some of that fat on the body.
So, what we're going to do in this video, so I'm going to get discuss quick and easy
fat loss strategies that are going to help you accomplish your weight loss goal.
Let's dive in.
First on our list is drink water.
Now I know that that sounds incredibly simple, but let me unpack this a little bit.
So, first of all, when you're drinking water, you are drinking something that's good for
you versus sugary sodas, sugary teas that are going to have put on that weight.
The other reason that you want to drink water is it’s going to help boost your metabolism.
Plenty of studies show that.
And now another reason is that when most people are thirsty, they can misinterpret that signal
in their body for being hungry.
They tend to eat more calories, but really they're just thirsty.
Drinking more water helps you eat fewer calories.
In fact, there's a study that shows that people who actually drank water prior to meals lost
more weight.
So, in this study, what they did is they had the participants drink 17 ounces of water,
about 30 to 60 minutes prior to a meal and then eat their meal.
So, basically what they found is those who drank the water versus those who didn't, were
able to lose 44% more weight.
So, if you want to lose weight and you want to just skyrocket that weight loss goal of
yours, then go ahead and drink water prior to a meal, eat fewer calories, and you're
going to have more weight loss.
Let's go ahead and talk about skipping a meal.
Now I know that skipping a meal sounds daunting for some people.
In fact, we'll even talk about skipping two meals.
So, when you go and you skip a meal, you're going to be doing something called intermittent
fasting.
You know if you skip breakfast alone, that's typically about a 16 and 8 intermittent fasting
schedule.
When you're doing that, you are burning that fat on your body.
So basically, you burned through glycogen stores in your body and your body taps into
the fat stores, the fat around your waist and on your arms, your legs, and start using
that for energy.
So if you skip breakfast alone, you're going to really tap into some fat burning.
If you skip breakfast and lunch and just do something called one meal a day, you'll have
better results when it comes to burning that fat.
Now if you really want to get crazy, what you can do is you can do a four-day water
fast, a seven-day water fast, where you once again break through those glycogen stores,
you burn through those and then you just turn to burning fat.
And a lot of people who do these long-term fasts, what they find is that they're losing
a lot of fat during that time.
And so this is something that I practice and what I'll do too is every single one of these
topics that we're going to discuss here today, I have a lot of content around it.
I’ll put lots of links in the description below for all these things like how to do
intermittent fasting, how to do water fasting.
So we'll be able to have more resources in the description below.
Transform your diet.
This is important.
A lot of people when it comes to weight loss, they want to go right to the gym and want
to start doing all this, running all this cardio.
But it starts in the kitchen first.
One of the best diets that you can follow for burning fat is going to be Quito because
when you're in the ketogenic state or the state of Ketosis, essentially what happens
is that you are turning to those fat stores in your body for energy all the time.
So, when you're in Ketosis, you're always burning that fat and as a result, you're going
to have incredible weight loss.
So, the Keto diet is very good.
Now for those people who say, I don't want to do the ketogenic diet, at least go low
carb.
When you're doing low carb, you're going to do a hundred grams of carbohydrates or less
per day.
And also, what you're going to do is eat a good whole food diet - that is going to remove
grains out of the diet and you're also going to remove sugar out of the diet.
When you think of your plate, think of good, healthy meat and vegetables, lots of good
whole foods.
Transform your diet because it's very important for your weight loss.
Don't just start in the gym.
You need to do both of them together.
Exercise.
Let me unpack this a little bit because when it comes to exercise, there's first of all,
there's a few things that you need to know.
The best form of exercise for losing weight is going to be high intensity interval training.
This is exercising at a very intense rate for about 25 minutes, so I always kind of
basically just explain it to you quickly is doing sprints on and off intermittently for
25 minutes would be a way of doing high intensity interval training.
Now there's a lot more ways to do it.
I'll put more resources in the description below.
But doing high intensity interval training for exercise is going to be very powerful.
The other thing that you want to do is do some weightlifting.
The reason that you want to do this is because first of all is not just about shrinking your
body down when it comes to looking better.
You also want to actually have some muscle on there, have some form, and as a result
you're going to feel more confident in yourself.
And the other thing is that when you build muscle on your body, you're going to burn
more fat.
And so, it's important to build some muscle on the body.
Even if you're a female, it's good to tone up your arms, tone up your legs, and you're
not going to turn into some big ripped body builder.
A lot of women are afraid to lift weights because they just think they're going to become
overly muscular; it’s not going to happen.
And so exercise doing high intensity interval training and add some weight training in there
as well.
Apple cider vinegar.
Now this is one that's really good.
Now when we look at apple cider vinegar, it's kind of an interesting topic because there's
people who are having massive transformations, right?
You see this all over online and then there's of course maybe you or I who haven't had transformations
at all with it.
And so there's both ends of the spectrum here.
But here's the thing is that the fact is is the science is out, right?
Science has proven that apple cider vinegar helps decrease our blood sugar, which helps
decrease insulin, which is going to support weight loss.
So using apple cider vinegar as a strategy - using it first thing in the morning, prior
to a meal, prior to a meal that has carbohydrates, it's all going to be really great for helping
you lose weight.
Once again, you may not have some drastic transformation.
I don't notice some huge transformation in my life at this time, but I still do it every
day because I know that the research proves what it is capable of doing and it really
helps your overall health and also is going to support those weight loss goals.
Next and last on our list is tracking your macros.
Now the reason I think this is important is because a lot of people have never actually
tracked their food intake.
There are over consuming so they'd have too many calories, but also their macros are way
off.
Their carbohydrates are high, their fats are low, their proteins are high - all over the
place.
And really when you go and look at weight loss, it's very important to dial this all
in.
So if you're someone who has never really tracked your food intake, you need to at least
do it for at least a month and get an idea of where you need to be with things because
some people are so far off that no matter what they do, even if they transform their
diet and start exercising, they still struggle just because they're way out of bounds when
it comes to calorie intake and tracking their macros.
So, I recommend going and tracking your macros for a month to really understand where you
need to be for food intake.
So once again, check out all the resources in the description below here because it's
going to, whether it's apple cider vinegar or fasting, I have tons of video content around
that.
Check them out in the description, give this video a thumbs up and be sure to share it
with your friends so that they can know the weight loss tips that actually work.
Avoid all those magic pills out there.
Avoid all these different things that people are trying to sell you when it comes to weight
loss.
It's a huge market when it comes to weight loss.
The thing that works the best, the thing that is most sustainable is this kind of information
right here.
So, if you have any questions, put it in the comment section below.
Subscribe to my channel, I’d greatly appreciate that, and then check out my other videos on
how you can improve your health.
I'll see you in the next video.