- What is the best exercise to lose weight?
You know what the best exercise to lose weight is?
It's actually the exercise that you will do.
- Hey everybody, this is Klaus from Plant Based News.
In this video,
we're gonna hear from bariatric surgeon
and nutrition expert, Garth Davis.
And before we play that from Dr. Garth Davis,
I just wanted to mention a huge giveaway we're doing
worth well over $1,000
for someone from anywhere in the world
to win a free seat in the highly esteemed
online plant-based nutrition course.
All they see are like calories or fat
or is that a protein or is it a carb?
It's just absolutely ridiculous.
Meanwhile, in the blue zones
where people have the longest healthiest life,
no one's counting carbs.
They're not walking around Okinawa thinking
I wonder how much fat is in that yam that's over there.
And their weight is so much lower than ours
and drops over a lifetime
whereas ours goes up over a lifetime.
And when you look at their diet,
the vast majority of what they eat is actually yams,
the vast majority.
They're a carb eating society.
So is every single blue zone
eats predominantly carbohydrates.
So we'll talk about this tomorrow.
Where do you get your protein?
Nothing irritates me more than that question,
which is why I wrote the book,
but let's get real simple on what to eat.
What to eat, easy, eat real food,
not too much, mostly plants,
as Michael Pollan said.
It's very simple, it's very easy.
It does in fact happen that,
they did that study on the biggest losers
and they found that when they lost weight,
their metabolism slows and then they gain back weight.
If you lose weight slowly
with a highly nutritious high fiber diet
that stretches your stomach receptors,
it sends vagal nerve signals back to your brain,
you actually get full
and your metabolism doesn't slow,
so I've been checking metabolism
on patients that are losing weight
through the plant-based diet
and their metabolism isn't slowing,
like it was when I put people
on the high protein shake diet
and they lost lots of weight
and lots of muscle at the same time.
It's important to get food as whole as possible.
And I think this is a great example.
If you look at a whole wheat,
when you eat it, there's a blood sugar response,
but it's completely different than fine wheat flour,
which is a huge blood sugar response.
So which one are you gonna be hungrier on two hours later?
It's gonna be the fine wheat one
because the blood sugar's gonna surge,
insulin's gonna surge because of that,
blood sugar's gonna drop,
you're going to be hungry again sooner.
Fiber is crucial,
absolutely crucial to success and to feeling full.
We eat so little fiber,
10 to 15 grams as the average American.
My patients, they come in,
everyone's eating high protein,
everyone is eating high protein
'cause they think that's what it is
and no one's eating fiber.
And they're missing out on this idea
that you could get a huge portion that fills you up
without getting nearly amount of calories.
And you look at oils, oils are a killer.
So what we're going out now,
I tell you I don't like counting calories,
but I like the idea of calorie density.
And what the calorie density says is if,
I use 600, but the calorie density
is looking at the amount of calories per weight of food.
And the idea is if it's 600 or less,
you could eat as much as you want,
all right, it doesn't matter.
And the reason is
technically you can't eat as much as you want,
there is a limit.
Like if your metabolic rate is 1,800
and you ate 2000 calories worth of broccoli,
you will gain weight.
But you can't possibly eat 2,000 calories worth of broccoli.
It just isn't gonna happen.
And that's the key behind this calorie density.
Now look at oils over there.
Oils are a killer.
They are extremely, extremely calorie dense.
And it's one thing that I've found over and over
in my patients when they come to me and they go,
I'm eating healthy, I'm eating healthy.
And as I look through their diet,
and especially when you're eating out,
when you're eating out,
even when they give you the calorie amounts,
they're not giving you the calorie amount
of the oil that's on the grill
that they're using to cook with
'cause that's getting into the food.
Oil is extremely calorie dense and you gotta, okay,
let's talk about ridiculousness here, all right.
Pam cooking spray.
All right, so it says Pam cooking spray all natural.
So if you look at the ingredients in there,
they're all natural stuff,
it starts with canola oil.
So first of all,
there is not canola oil bubbling up from the ground, right?
It is not natural.
It's processed to get that way.
I also have never seen propellant naturally,
in its natural, there's propellant.
Okay, so there are zero calories in Pam cooking spray,
and there's zero grams of fat, but it's an oil.
So how is there zero calories and zero grams of fat?
Can anybody tell me?
Okay, so what's the serving size?
You can't see the serving size up there.
It says one third of a second of a spray,
one third of a second of a spray.
So I don't know how you measure one third of a second.
I can just imagine like one person's got to stop, okay.
But that's not what people do, right?
They take that Pam, they're like, oh, this is zero calories.
I don't know why I'm getting overweight.
And people, the funny thing is that people are so,
like people come into me and I'm looking at their diet log
and it's just like cheeseburger and bacon.
I'm like looking, I'm like,
oh my God, this diet's horrible.
I said, well, let's try something different.
Like for lunch, let's have a potato.
Potato?
Isn't that bad for you?
Oh yeah, the potatoes bad for you.
And meanwhile, the potato is the most satiating food.
When they did a study
where they had people eat all these different foods,
you could see the potato was off the chart up there
as the most satiating food you can eat.
There is nothing better than potato to control hunger.
So I have my patients mash up a potato
and put black beans and salsa and avocado,
and that's a great lunch
and they're full for the rest of the day.
I actually teach some cooking classes to my patients.
And what I basically tell them is keep it simple.
I mean for breakfast
berries and some muesli cereal is fantastic
or oatmeal and berries.
It's pretty, it's delicious.
Salad with soups for lunch,
always get some beans in there.
Beans are actually,
have a really good effect to controlling blood sugars
over a lot of time.
We have vegetable chili's for dinner that are really great
or I make whole grain pastas.
I say I make,
my wife would kill me if she heard me say that.
And the food is delicious, it tastes fantastic.
This is my favorite meal.
This is a restaurant in Houston,
which is called the macrobiotic platter
and it just rice and beans and steamed vegetables
and I eat that thing in like one second
and I am full forever afterwards,
but not just, you're full,
and I probably don't follow Okinawan rule,
I mean, I'm full, I'm not 80% full
but I don't feel bad,
I don't feel weak, tired.
I don't have that two o'clock after lunch,
oh my God.
I feel unreal energy for a 46 year old guy.
I feel like I could climb mountains.
And the way I look at food is differently.
I can't believe what I used to eat.
It was so ugly.
And now it's just so beautiful and so delicious.
And these are the visuals
I really try to stress to my patients
'cause it's the visuals that are so important.
I always tell them if you're not that hungry,
if you're not hungry enough to eat an apple,
you're not that damn hungry.
So eat an apple first and then make a decision.
You've got to craving?
Eat an apple and then reassess.
I tell you what, you can have the ice cream
if you eat an apple and then you want the ice cream,
but eat the apple and you're like,
I'm all right.
And people think this diet's extreme.
When people tell me a vegan diet is an extreme,
I'm just like, this is extreme?
I mean what they're doing tearing up your body,
absolutely destroying it with every bite
and what we eat is extreme.
Real quick, a few words on exercise,
you know, what fits your busy schedule better
exercising one hour a day or being dead 24 hours a day?
I have to have these discussions with people
because people are constantly,
I can't, I don't have time, I can't, I can't,
I can't, I can't.
I hear the word I can't over and over again.
So I say to people this is my workout algorithm.
Should I work out today?
Yes, then work out.
No, yes, you should, go and workout.
But we have to have a correct concept of working out
'cause it doesn't,
they don't have to be crazy like me.
I like exercise because I could set tangible goals
like we talked about before and I could see results,
but you don't have to go crazy with it.
To be healthy, you don't have to go crazy.
What is the best exercise to lose weight?
You know what the best exercise to lose weight is?
It's actually the exercise that you will do.
All right, so if you will swim,
then that is the best exercise.
If you do Zumba, that is the exercise.
If you go for a walk,
then that is the best exercise.
You just have to move.
And the funny thing about exercise
is that it's probably
not even the exercise that's important.
It's the NEAT.
Have you guys heard of the NEAT?
Non-exercise activity, thermogenesis,
which is a fancy doctor word for saying movement.
It is the movement you do in a day.
So they've done great studies where they have desk workers,
like people that just sit at a desk all day
and then they go and workout like crazy,
do CrossFit or whatever.
They're not getting the same benefit
as someone who's actually getting 10,000 steps a day.
So I actually love, love, love, love
Fitbit's and step counters and things like that,
absolutely require my patients to use it,
constantly asking them how many steps they get a day.
I like it for several reasons.
It's biofeedback, right?
It tells you how many steps you're getting,
you've got an easy set goals,
what do we say about goals?
They should be smart, tangible, achievable, measurable.
You can do that with a step counters.
I want them getting eight to 10,000 steps.
I don't care how you get it,
park further away, take the stairs.
After a while,
your body starts to understand
what you need to do in order to get those numbers.
And they don't start at 10,000,
they start at 5,000 and then go to 6,000, go to 7,000.
So we have goals along the way to get to that 10,000 steps.
There's a movement called the quantifiable self,
which is keeping track of everything,
which you think I wouldn't like,
because I don't like that Weight Watchers
keep track of them,
but I liked the idea of being cognizant of what you're doing
so that you're no longer subconscious.
And I talk about that a lot with my patients,
being cognizant about the changes you're making
and monitoring to see how you're doing with your goals.
That data is very, very empowering.
So one a real quick video left here
that I just want to show you, which kind of,
I think is a great way of talking to yourself
about how to make changes and motivate yourself.
This is a guy talking to himself here.
- Okay, we're done, let's take a breather.
Got to keep going.
What?
That's not the deal.
I think we can go on.
Since when did you start thinking?
Whatever.
So who exactly are you trying to impress?
'Cause you're sure not impressing me.
Save your breath, I'm gonna need it.
Save your breath.
You can't see yourself,
you look disgusting.
This isn't the time to stop pushing.
We've got to stop.
You're the one who's gotta stop.
Me?
Are we in this together or what?
I don't know, are we?
I'm the one who got us here
and you're the one holding me back.
I'm not holding you back,
I'm just trying to look out for us.
You, you just want to ditch me.
Well maybe I should get rid of you
and stop running.
No, listen, listen, listen, listen.
No, ,
stop, you can't go, please.
I'm done with you.
- Leave your old self behind, reincarnate now.
I love that.
Leave your old self behind, reincarnate now.
That is what I tell my patients
and the patients that are successful,
I see it in their eyes.
I see them realize there's a different person out there
and they could be that person.
So sometimes in life,
the questions are complicated but the answers are simple.
They did this huge study called the Epic Study
and they found that five servings of fruit and vegetables
saves you four years of healthy life,
not smoking gives you five years.
Moderate exercise gives you three more years.
If you do all three of those,
you get 10 healthy years added to your life,
10 healthy years.
Take away alcohol and that gives you 14 years.
How many people do that in this country?
Three percent, three percent.
It's simple, it's easy,
eat your vegetables, change your life.
Thank you guys.
Thank you very much.
- Thank you so much for watching this video.
Please subscribe for more
and don't forget about the Epic plant based nutrition course
giveaway that we're doing
in collaboration with eCornell
and nutrition studies.
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