In this video, you'll discover the best strategies that you must know about if you really want
to lose weight.
Millions of people struggle to lose weight so can we be honest here and just admit that
this is a challenge that many people struggle with? Most people are eating foods on a daily
basis and walking around with excess weight that they know deep down leads to heart disease
and serious problems in their future, but yet they still struggle to make change. And
so, a lot of people, when it comes to weight loss, they're, hyper-focusing in certain areas,
but they never see the big picture. They never see it clearly. So that's why in this video,
I'm going to give you a clear path as to what you need to do and make this the last video
that you need to watch on weight loss. So, stick around to the end. But before we get
started, I'm Dr. Zyrowski and welcome to the channel. If you're new to the channel, it's
a pleasure to have you here. Be sure to subscribe, hit that notification bell, and join our notification
community so I can help you excel your health and your life.
Now, like I said, a lot of people are hyper focusing on all the wrong things. They're
missing the big picture. So stick around to the end of this video because as we go through
each one of these topics at the end of the video, I will break it down and make it all
very clear as to how you can approach every single day and lose a ton of weight and do
it in a very healthy way that's sustainable. So, let's first off, go ahead and talk about
calories. This is important because it is pretty much one of the top things that you
have to understand when it comes to weight loss. A lot of people see this and they go,
oh, not calories. I hate counting calories. Trust me, I get it. I personally don't even
like counting calories. When I work with patients is probably one of the biggest things that
they give me pushback on. I don't want to count my calories. I don't want to deal with
that. Well, if you're serious about weight loss, you have to because whether you're following
the ketogenic diet, whether you're following one meal a day, any of these different strategies
out there, essentially, you can still end up in a problem where you're not losing weight
because you don't understand your calories.
So, I want to break down calories and make it very simple for you to understand. So,
it's really that concept where you have to make sure that you understand how many calories
you need on a daily basis. And I'm going to use me for an example. So, on a daily basis,
my baseline calories that I need in order to maintain where I'm at in order to maintain
my weight is about 2,500 calories. Now, if I want to lose about a pound of fat per week,
one of the things I'm going to have to do is I'm going to have to eat less food and
I'm going to have to come in at a calorie deficit. So, if I come in at a calorie deficit
every single day of 500 calories, I will essentially lose about a pound a week at this point. Now
on the opposite end of the spectrum, if I wanted to gain weight, if I wanted to gain
weight and I wanted to gain about a pound a week, I would eat 500 calories more per
day. Now, this is important to understand because a lot of people are like, I don't
know why I'm gaining weight. Well, it's pretty simple. I mean, obviously you're consuming
too much food here. And so that is why you're gaining weight. So, first thing is we have
to figure out what our baseline calories are. And what you can do is you can go online and
you can punch your numbers into a calculator. A lot of people ask me, Dr. Zyrowski, how
many calories do I need? There'll be people in the comment section on video saying, how
many calories do I need? Well, you really have to figure it out because it's based on
you. What's your age? What's your sex? What's your activity levels? That all makes a difference.
So, what you do is you put this information in and then you will get a number spit back
out at you. We'll put a link to a calorie calculator somewhere where you can find that
right with this video. So, you put those numbers in and it tells you your number. Now, once
you understand that number, you will look at it and understand that that number can
be off a little bit because there's not going to be anything that's going to give you an
exact perfect number. It may be 50 calories too many, 50 calories too less. You're going
to figure out exactly where you need to be by monitoring your calories on a daily basis
and seeing how your body responds. Am I a little bit too fatigued? Am I losing weight
too fast? Am I losing weight too slow? We have to really understand our calories. I
know that it sounds complex, but look, all the food lists, the calories that you are
eating when you consume a certain serving size. The other thing too is if you're part
of our meal plan, we break down the calories for you so it makes it very simple. We have
a meal plan program where we do this. We give you monthly recipes. We give you the calories
in it. And so, with the calories we have to understand too, that we don't want to deficit
too heavily. Some people go up. I want to lose 30 pounds. So, if I want to lose 30 pounds,
I'm going to hit a 1500 calorie deficit every single day because that way I'll go and lose
three pounds a week. But the problem is, is that that's not healthy and is not sustainable.
And if you're doing a too big of a calorie deficit every single day, you're eventually
going to crash your metabolism and cause problems for yourself, cause cravings, and just create
a cycle of problem that you don't want to deal with. Trust me because I deal with patients
who do this to themselves and is probably one of the most frustrating things that can
happen because it leads into a lot of psychological problems as well around food.
Now, as we go and we start losing weight. So, let's say that you have 30 pounds to lose.
One of the things that we have to do is once we hit that 10-pound loss or that 20-pound
loss, we have to go and refigure out our baseline. So, let's say that I'm at 2,500 calories today,
and I have 10 pounds to lose. Once I lose that 10 pounds, I go and I recalculate how
many calories I need a day. I recalculate deficit. I recalculate everything because
that will change. The goal will change. The mark will change and we have to keep putting
in our new calories and figuring that out as we go. The calories you need to sustain
the weight that you're at now and sustain weight loss where you're at now will change
once you lose weight. So, you just reconfigure your calories and keep moving forward.
So, when it comes to calories, it's something that you can really need to identify. Like
I said, a lot of people caught up into certain strategies, like one meal a day, or using
apple cider vinegar and they'll go, well, it didn't work with weight loss. Well, there's
no magic pill out there. It just really, you have to take all these different pieces, put
that puzzle together and this is how it's sustainable.
Let's keep moving forward here. Intermittent fasting is incredibly powerful when it comes
to weight loss. I talk about this all the time, whether it's 16 and 8 or one meal a
day, it doesn't really matter. Now, let me tell you 16 and 8, this means that you're
fasting for 16 hours, eating all your meals within an 8 hour period or one meal a day
where you basically eat all your meals throughout the day in a two hour period. They both work
very well. It's really your choice as to which one you want to use. Now, the reason this
works well is because it really pushes fat burning in the body. So, what happens is you
are going to start mobilizing these free fatty acids in your body. You start mobilizing that
fat that's on your arms or on your belly. When you're in that fasted state, you're kind
of pushing your body to go and start burning fat for energy rather than sugar while you're
fasting. And so intermittent fasting is something that is really, really powerful. I don't want
to get hung up on that, but it's something that, like I said, if you just do it - and
let me just tell you this too, if you need to learn more about intermittent fasting to
fully comprehend it, I'll put links in the description below to where you can get more
information - but if you just start doing intermittent fasting, it really helps move
the needle when it comes to weight loss. So, what you can do is wake up in the morning
and push your first meal back to noon or to one o'clock. And as a result, you automatically
intermittent fasted. You pushed your body to start burning fat. You raised growth hormone.
You really drop down your blood sugar, drop down the fat storing hormones, and it really
is helpful. So intermittent fasting is almost a must if you want to have a good, healthy
lifestyle. And it is effortless, that's the good part. There are some things that take
some effort, counting calories, like I said, it takes some effort, but it works. It also
is something that's very insightful to your eating habits.
Now let's talk about exercise. And this is another big thing cause a lot of people go,
well, you gotta be doing hit training, you gotta be doing a 30 minute walk a day, you
have to be doing weightlifting and you have to be doing a ton of core workouts. I mean,
how many people want to lose fat around their belly and they sit there and do hours of core
workouts? You're totally missing the boat. But here's the deal is not just about exercise.
Like I said, it's about many of these other topics we're talking about. So, if we want
to lose weight, we have to make sure that we're exercising. Whether it's a 30 minute
walk a day, whether it's sprinting and hit training, whether it's weightlifting, whether
it's long distance running, I mean, you just have to be getting your exercise in. Doing
a little combination of everything is always beneficial. The long-distance running has
benefits for the body. The walking has benefits. The weightlifting all has benefits. I mean,
mixing it up is beneficial. But at the end of the day, one of the things we have to understand
is that exercise is like a core nutrient that the body needs. And when it comes to losing
weight, it sure helps because let me tell you, if you can have 2,500 calories for the
day, and then you go in and you do a workout and you burn 500 calories, it sure is nice
because for one, it can automatically give you that deficit you needed or it can allow
you to have more calories of that day. So, it kind of opens up the amount of food that
you can have. So exercising is really powerful and very important. Like I said, I'll go and
do like an eight-mile run and it sure is nice cause that will put me in like a 700-800 calorie
deficit just like that without even trying. And so, doing exercise is great.
Next is the perfect diet. This is important because a lot of people get hooked up on the
diet. And a lot of people will just kind of find themselves in this rigid eating pattern
that they have to follow. Otherwise they get stressed out. I have to do the ketogenic diet
because this is the only way you can lose weight. I have to do the vegan diet because
it's the only way that you can fix your hormones. A lot of people get caught in these patterns.
And let me tell you, there's not a perfect diet out there. The perfect diet is the perfect
diet for you. Now you should be following the right diet. You should be making sure
that you're cutting out sugar. You should make sure that you're eating low carb. You
should make sure that you're eating whole foods and cut out all the different trash
prepackaged junk foods that you don't want to be eating. Now you should be doing that.
You should be eating a healthy diet. But as far as getting caught up on a particular diet,
it's not that necessary. Now the thing is, if you have insulin resistance and you have
some serious problems going on, you're Type II diabetic, the ketogenic diet is very beneficial
in these cases, but it's not a must to lose weight cause some people think that's all
that matters. I've worked with patients and you know, they start following the ketogenic
diet. They lose a ton of weight, but then they plateau and they're super frustrated
because then in some cases, they even start gaining weight and it's like, well, you're,
you're missing a bunch of these other pieces here. You're only focusing hyper-focusing
on one thing and that's diet.
So, let's circle back and let's put this all together and have it makes sense. Now, first
of all, once we know our calories, it makes life easier. We pay attention to our calories.
And if you're someone who struggles with it, you could kind of fall into a pattern of eating
some of the same foods on a weekly or biweekly basis, just so that you can have the proper
measurements and is not as difficult during this time of weight loss until you figure
things out a bit. So, figure out your calories and then start intermittent fasting. So, here's
how this works. You wake up in the morning, you push your first meal back to about noon,
one o'clock let's say if you're doing 16 and eight. And the great part is you'll have your
first meal around noon. Now when you do that, here's what you're going to do is you're going
to have a meal that's like - let's say for me, I can have 2,500 calories - let's say
I have a meal that is right around a thousand calories. Let's keep the numbers simple. So,
I have a thousand calorie meal and that's sustainable for me. It feels good. And I'm
ready to move on with my day. So, we push that first meal back to noon. We had that.
It was a thousand calories and then I don't need to eat again until dinner. Now, when
dinner rolls around, guess what? I got 1500 calories to work with. So, I can have a huge
satiating dinner and really feel good about myself. And so, we're eating good, healthy
foods. A lot of times, I like to get my exercise in prior to breaking my fast and then I'm
watching my calories. So, let's kind of draw a little timeline. This is wake up right here.
So, you wake up in the morning, go to about noon. You have first meal and then you have
about a thousand calories in my case. You may be having 600 calories. You may be having
500 calories. It all depends on how many calories you have to work with throughout the day.
Because I exercise, because I'm 6’1” and I'm a male, I can have a few more calories
than many other people can. And then we go throughout the day, once nighttime rolls around,
I have a 1500 calorie dinner. And as a result, I hit that 2,500 calories. And let's just
say that right in here, before noon, I had a workout where I burnt 500 calories. 500
calories put me in a 500-calorie deficit as a result of all of this. I am going to lose
about a pound a week. It's that simple. It's that simple. And it's something that you can
do and make very sustainable for you to follow for a long period of time. Now here's the
thing that is really great about this method is that you're skipping that first meal. And
this is where it's so powerful because a lot of people fall into this thing where they're
trying to lose weight and they're eating six small meals a day and they're always hungry
and they crave stuff. Forget about all of that. Forget your first meal. Most people
do not wake up hungry. Most people wake up feeling just fine. Push your first meal back,
have a nice big lunch. And then you can have a huge dinner. And you're satiated. You feel
really, really good about yourself. You ate good whole foods that whole time, you got
a work out in, you got that caliber calorie deficit, and you're losing weight. You're
losing weight in and putting yourself into a smaller deficit so that it's sustainable.
It'll last. And then as a result, you will lose weight over time. It does work. This
is a fail-proof system. It works time and time again and many people have lost tons
of weight working with me in this sort of situation. So, don't hyper focus on I need
to go to the gym and just work my abs out for an hour. I need to only focus on diet
and nothing else matters. You know what? Put it all together. Calories is important. Fasting
makes it easier. Fasting makes it so that you can eat nice big meals that are holding
you over that make it feel like you're not even putting any effort into this whole thing.
So, fasting makes it easier. Exercise makes it easier. Not only is it good for the body,
but it helps you develop that deficit to a higher extent every single day. And then lastly,
the good whole food diet is going to work really well too.
So, give this video a thumbs up. Put in the comment section below if you've used this
method before. Like I said, this is the last video need to see when it comes to weight
loss. If you are not losing weight and you're struggling with it, then there's something
that you're missing right here. There's something that you're missing. And even if you're somebody
who has, let's say, insulin resistance, let's say that you have some condition like that,
and it's kind of causing some metabolic hormonal issues and you're struggling to lose weight,
then you can make sure that you're following a diet like the ketogenic diet. You add that
extra piece in. But for the most part, even if you're someone who is struggling with insulin
resistance and you're still having some of those issues, then following a low carb diet
is going to get you great results yet - whole foods, no sugar, cutting out all the toxic
foods, getting rid of all the artificial foods, getting rid of the packaged foods. It's going
to work very, very well. So, focus in on cleaning this up right here. If that's necessary, go
to the keto diet. Now, when you do this, like I said, it's easy. If you have any questions,
put it in the comments section below. I'll put some links to some videos on 16 and 8
and one meal a day in the description below as well. If you are somebody who is struggling
with weight loss, this is your answer. Share it with your friends. And then watch this
video right here on how to cut sugar out of your diet.
What the studies show is that people who have a particular microbiome as in they have the
different bacteria in there that they don't necessarily want to have, they can actually
crave sugar more often than those who don't. So, it changes everything. It changes the
way that your body functions.