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Weight Loss Tips The Science of Weight Loss

Weight Loss Tips  The Science of Weight Loss

weight loss tips like portion control cutting calories and avoiding carbs according to the latest science miss the point and may even backfire we've all heard this advice just eat less calories less calories in less weight but that assumes we burn calories at a constant rate in reality when we lose weight our hormones change like leptin for example causing us to burn less calories so all that effort to eat less may go to waste that sucks but it gets even worse those same hormone changes also make us hungrier so while we're desperately trying to ditch those fat stores our body is working really hard to hold on to them this is why so many people can lose weight initially but then they hit a plateau or even bounce back and put all the weight back on. have you experienced that? this often gets misunderstood to mean that calories don't matter for weight loss. calories definitely matter but it's a dynamic system, changing one side changes everything else. so many people struggle with weight loss not because they're lazy or weak but because of the approach. trying to eat less stacks the deck against you. so are you saying it's impossible to lose weight? that's your weight loss tips? no, it can definitely be done but we have to understand the basics. knowledge is power. one popular model of weight loss suggests that calories are not all created equal and that the main cause of obesity and weight gain are carbohydrates and the insulin produced when we eat them. is this guy ever gonna get to the weight loss tips? I'm just

gonna go back to watching cat videos. we're getting there! according to that model cutting carbs is the key to weight loss and it can't be done without it this idea has generated several bestsellers and persuaded millions of people to flock to low carb diets. but is cutting carbs really the key to weight loss? scientists compared 2 weight loss diets, both had 30 percent calories removed. in one those calories came from carbohydrate in the other from fat. if the popular carbohydrate theory is correct only the low carb diet should deliver weight loss. low fat should do nothing. they both

led to weight loss. in fact the low-fat diet even did a little better. ok so the weight loss tips are to cut calories from fat? not necessarily, the difference was very small, the take-home message is not that low-fat wins. both diets led to weight loss so cutting carbs wasn't necessary and insulin levels didn't seem to matter much. hold on that's just one study maybe it was a fluke we shouldn't jump to conclusions based on isolated studies this large analysis pulled 32 studies and concluded that both energy expenditure (that's basically calories burnt) and fat loss were better on low fat than low carb diets and these are tightly controlled the volunteers basically live at the Research Center and every bite is measured now, these results don't rule out that carbohydrate and insulin may play some role in some specific context and we can clearly lose weight by cutting carbs it's been shown many times but it seems we can lose weight just fine with or without cutting any carbs. so it's one option. in fact this large review concluded that despite some variation at some time points overall low-carb diets are not superior to other Dietary Approaches for weight loss. we're just here for the weight loss tips, take it easy with the studies, nerd. next you're gonna show us your comic book collection. no I wasn't! but those studies were done in artificial conditions everything's super controlled. in real life it's easy to overeat so maybe cutting carbs doesn't help us burn more calories but maybe it helps us feel fuller so we eat less? this idea was recently tested as we saw in this video people allowed to eat as much as they want ate more on a low-carb diet then on

low-fat. 700 calories extra per day. that's a lot. and not surprisingly they lost less fat. maybe the low fat food was just nasty so they didn't want it? no. they rated both diets equally satisfying and pleasant. so we can get two takeaways from this: 1) this idea of insulin as the main driver of obesity has spread like wildfire, probably if you click one of the suggested videos over here by someone else you'll hear somebody tell you about it with enormous confidence. but this theory was popularized before the data was in and now that the data is in it doesn't support it so it's an incredible example

of marketing getting in front of the science and it's a powerful reminder that scientific claims need to be evaluated based on evidence not whether the person making them has a medical degree or whether the book sells a lot or even whether the idea makes sense. lots of things in science make sense and then turn out not to be true when tested. and second take away, this war between low carb and low fat is a huge distraction, it's time we move past this. what all successful weight loss tips and strategies have in common is avoidance of ultra-processed foods including refined carbohydrates and sugary drinks and in fact research has shown that people eating a processed diet end up eating more calories and putting on more fat even if macronutrients are matched. it might have to do with calorie density, calorie dilute foods make us feel full with less calories. fiber may also play a role, the microbiome may be involved, there are many good candidates but whatever the complete explanation a focus on unprocessed whole foods is a pretty well accepted pillar. Okay, so just trying to eat less is not an effective weight loss tip because our body reacts to weight loss by burning less calories and making us hungrier; carbs and insulin are probably not the key to weight loss and cutting carbs is not necessary but it can be a valid approach among many; and avoiding ultra-processed foods like refined carbohydrates and sugary drinks is common to most weight loss strategies and has been validated. alright! any other weight loss tips? here's a couple more: individual variation. in general we can lose weight on an unprocessed diet regardless of macronutrients, neither fat nor carbs themselves seem to play a major role, but it's entirely possible

that some of us might do a little better on low fat and some on low carb others on an intermittent fasting type pattern so personal preferences do matter. if you do decide to go the low-carb route bear in mind it can be done without restricting fiber or having to eat a ton of saturated fat and we covered the details in this video. 2, at the end of the day we don't want to lose weight we want to lose excess fat. that may seem like semantics but it's a crucial distinction, so be careful not to let the scale rule your world. the scale can

reward losing water weight or even worse muscle mass. one solution is exercise especially a program including some weight lifting. you don't have to become a bodybuilder, just some challenge to your muscles so your body knows they're being used and doesn't start breaking them down for extra energy, and make sure protein intake is adequate. 3, our weight loss is achieved in the kitchen but also in the bedroom and no I'm not talking about sex  although it does burn calories. when we're well-rested we crave less high-calorie foods and eat smaller portions so consistently getting a good night sleep helps optimize your metabolism and appetite. last but not least, the number one problem with research on weight loss is adherence meaning people have a hard time sticking with dietary change. so avoid diets that you see as a chore that you have to endure for a couple months to get something in the end because that doesn't work long term. instead, work on building a dietary pattern that you genuinely love and are happy to do for years. basically something you can embrace as a new life. in this video, I talk about meal timing, how eating at different times of day can help you with weight loss even without restricting calories. I was really surprised to see those results. and in this one we look at some proven strategies to cut back on ultra-processed foods like refined sugar. hit me up with any questions, be well

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