if you're dieting and exercising in
order to create a calorie deficit but
aren't seeing the weight loss results
that you want this video is for you
[Applause]
[Music]
hey there carb dodges I'm doctor Dan
Maggs I'm so glad you've landed on my
channel I make videos every week about
how to achieve a long-term sustainable
weight loss through low carb real food
nutrition so new videos are out every
Tuesday be sure to subscribe to my
channel and hit the bell to get notified
whenever I release a new video we've
been told that losing weight is pretty
easy all you have to do is burn more
calories than you're consuming sounds
easy right
and sure enough it works at first the
problem is for the vast majority of
people who try this method of losing
weight is that they gain it all back
again in just a few months now I made
this mistake many times throughout my
twenties and by the time I arrived in my
early 30s I was officially obese but
what I'm about to teach you in this
video the mindset shift that this video
is all about is what finally helped me
to achieve long-term sustainable weight
loss and in fact I lost 50 pounds in
just over six months back in 2016 and
I've kept it off ever since I want to
start by talking about this idea of
energy balance it's this idea that we
are somehow in balance in terms of the
calories we consume and the calories
that we burn so somebody who's
maintaining a normal weight would be
consuming pretty much exactly the right
amount of calories for the amount of
exercise they're doing and someone who's
gaining weight is consuming more
calories than they're burning it seems
pretty reasonable on the face of it and
it's a nice simple message that leads us
nicely on to a conclusion about how we
should go about
Wayne just simply burn more calories
than you're consuming or put another way
eat less move more but for so many of us
this method has failed to produce
long-term consistent results with weight
loss and the reason this fails time
after time is no mystery to scientists
so here's the problem when you start to
calorie restrict your body your body
doesn't know that you're on a diet it
doesn't know that you're trying to lose
weight it may as well be thinking that
you've been stranded on a desert island
and the good news is that being stranded
on a desert island well you've got ways
of dealing with that you see your
ancestors were all survivors you are the
end result of a long completely unbroken
chain of survivors looking at this from
the other way it's bad news because you
are genetically hardwired to resist
weight loss to resist exactly what
you're trying to do which is lose weight
via calorie restricting and yes you'll
lose weight for a few weeks
you'll lose fat and you'll unfortunately
also lose valuable lean muscle mass your
body begins to fight back
you'll conserve energy you might start
to feel cold your metabolic rate will
drop you become more lethargic it's
actually gonna get physically harder for
you to go to the gym your rate of fat
burning is going to reduce because
you're gonna need to conserve it in
order to survive the scales which were
previously nicely moving on a day to day
basis are gonna start to slow down they
may even stop it's not unheard of for
people who are doing exactly the same
amount of exercise and eating exactly
the same amount of stuff to actually
start gaining weight and that's because
your whole body is conserving energy and
you'll start to become more hungry your
brain tells you and it's a survival
mechanism that your brain tells you to
completely focus all your energy of
finding food you're going to become
preoccupied with food eventually it's
all people start to think about it'll be
your main focus from your every waking
moment and that's just your survival
instincts kicking in and for many people
this is where the diet ends it may be
one month down the line it may be six
months down the line but usually once
you've come off your diet you're gonna
start that process of gaining weight
back again and most people they gain
more weight than they ever lost you
blame yourself for failing at your diet
again you say you didn't have enough
willpower to push through after all
losing weight is easy you just have to
maintain a calorie deficit over a
prolonged period of time but you resolve
that you will do better next time that
you'll have more willpower so you start
your diet again next time but exactly
the same thing is going to happen again
next time and unfortunately the cycle
will just continue but now you know
differently you know that by simply
restricting calories either by dieting
or by exercise or by doing both you're
going to be just activating these
ancestral hardwired survival mechanisms
and back again in a few months time
you'll be back in the same position
unfortunately this whole idea of
calories in calories out is an
oversimplification an Albert Einstein
said about everything should be made as
simple as possible but no simpler and
thinking about weight loss and weight
gain and energy balance purely in terms
of calories in and calories out is an
oversimplification of a more complicated
problem but there is another way of
thinking about human weight gain and
weight loss that is more in tune with
how our bodies actually work we need to
talk about hormones
simply put hormones are part of the
messaging system of how our body
communicates with itself they are
chemicals that are sent as a message
from one place in the body to another
you've no doubt come across a number
of different hormones for example the
thyroid hormone produced in the neck
works all over our body and really
controls the speed of our metabolism
testosterone and estrogen the sex
hormones melatonin the hormone that
helps us get to sleep every night
and of course insulin the hormone that's
produced in the pancreas that helps
control our blood glucose levels and
it's insulin that I want to focus on
today let's start by thinking about this
what happens when we give people insulin
which we do as doctors all the time we
give it to diabetic patients ask any
doctor what the main side effect of
putting someone on insulin is its weight
gain and ask any patient who's ever been
put on insulin what the main side effect
they experienced is and I'm pretty sure
most of them will tell you weight gain
and if I started you on insulin I pretty
sure you would gain weight so why is
that well insulin is the hormone that
tells our body to store glucose from the
blood as fat we can think about insulin
as a storage hormone so let's think
about the opposite of actually giving
someone insulin let's think about what
happens when we take insulin away mmm
that sounds a bit crazy but it's what
happens in type 1 diabetes you get a
sudden catastrophic failure of the
pancreas to produce insulin and that
causes you know crazy catastrophic
symptoms for the body blood glucose goes
sky-high you start to get really really
thirsty all of a sudden you start to
need to pee more all of a sudden and you
can slip into a coma it's a really
really bad situation but one of the
other things is weight loss just look at
this historical photograph of this young
girl who's just been diagnosed with type
1 diabetes she hasn't yet been started
on insulin treatment fast forward four
months later the image on the right is
her four months after treatment within
which back at the time when this picture
was taken was a new treatment I think
this picture really clearly shows the
effect of a lack of insulin on the Left
weight-loss as well as what happens when
we give insulin to the body weight gain
when there are many examples that make
this point you can have tumors of the
pancreas which secrete excessive amounts
of insulin and that causes people to
gain weight
basically any drug that we give which
stimulates to the pancreas to produce
more insulin causes weight gain and if a
type 1 diabetic who can't produce
insulin themselves under doses
themselves with insulin so they're
getting low levels of insulin for their
needs they'll lose weight so
understanding that insulin is at the
heart of weight gain in our bodies is
absolutely critical to understanding how
we can actually lose weight for the long
term C high insulin levels promote
weight gain and low insulin levels allow
our bodies to access our own fat which
is a huge energy source for our body
then knowing what you've just learned
I'd like you to just ask yourself where
did calories come into this so in
summary the key point I want you to take
away from this is that managing our
insulin levels is far more important
when we're thinking about weight loss
than managing our calorie levels while
calorie restricting may be effective in
the short term it rarely produces
long-term results so understanding this
and switching focus from cutting
calories to cutting insulin levels was
the key difference that helped me to
make the shift from from yo-yo dieting
throughout my 20s to actually losing
significant amount of weight and keeping
it off for the longer term
back in 2016 and I'm confident that
understanding this is going to help you
too so in next week's video I'm gonna
share with you the 5 key
things that I suggest to keep insulin
levels low which will naturally help you
lose weight in a sustainable manner for
the long term and keep the weight off if
you're watching this in the future
and I've already released that video
then it's gonna be shared up here I'm
gonna put a link to it down below and
there's gonna be a link to it at the end
of the video as well don't forget to hit
that subscribe button down below hit the
bell if you want to get notified when I
release new videos and hopefully I'll
see you next week