POPULAR Weight Loss Tips Doctor Fact-Checks part 2

POPULAR Weight Loss Tips

........ Don't go that far. "Interval training. "Short bursts of intense exercise "followed by longer stretches of mild exercise." This is my favorite. HIIT, HIIT, HIIT, HIIT exercise. That's high-intensity interval training. You go all out for 30 seconds or a minute. And then for a minute, three minutes, five minutes, you do really mild light-intensity activity. One, it promotes weight loss. Two, it promotes muscle building. Three, it also improves heart rate variability. When you start exercising really quickly and you go full on intensity, your heart rate should go up to compensate. But then when you do light-intensity exercise, your heart rate should be able to settle back down. As you do this more and more, your heart's ability to calm down in that period of light-intensity will improve. And what we've actually seen in scientific research is improved survival in individuals who are having heart attacks if they had good heart rate variability. It's a true survival benefit. "Get used to and accept the feeling of being hungry. "You can't lose weight without enduring hunger. "So recognizing and normalizing that feeling is important." Not true, you can lose weight without necessarily ever feeling hungry and suffering. Intuitive eating is something that many of my patients have done and done quite well, actually. You only eat to the point where you're no longer hungry. Where you feel satiated, but not overly full. That way, you're not overeating calories. You're not having these tremendous portions of unhealthy foods, and you don't have to sit and starve yourself. "Lift weights instead of just doing cardio. "Not only does this cause you to lose fat, "but you also build muscle to replace it." Over simplified advice, but overall decent concept. I'll explain. When I recommend an exercise routine for my patients, I rarely say just cardio or just weight training. It's usually a combination of the both. Reason being is they have different benefits and those benefits really paint a complete picture of good or optimal health. For example, going for a run. Really good for your heart. Helps heart rate variability, especially if you're doing high-intensity interval training. But when you're lifting weights, you're not only burning fat and using calories while you're exercising, you're also doing that when you recover. Later that day, the following day, because it takes energy to rebuild that muscle and to rebuild it even stronger or bigger if you're lifting heavy enough and consistently enough. "Snack often, this will prevent metabolic slow down "where your metabolism stops "if there is nothing there to digest. "While snacking, your metabolism is forced to stay engaged." This one has been pretty much debunked by modern science. While for some individuals, as long as they monitor their caloric intake and they're not eating poor quality foods, grazing, snacking like that could be a potential option. But it is not a mandatory way for success. There's plenty of people that can eat two meals a day, three meals a day and do just as good a job as those who eat smaller frequent meals throughout the day. This is an individual decision based on your goals, your lifestyle, and really what your preferences are. This should not be a painful process. "Drinking water 30 minutes before a meal "will help your body burn calories faster "and therefore lose weight. " Losing weight isn't as simple as drinking some water, but water is a really important nutrient for your body. And there's several benefits to staying well hydrated. When you drink water, you stretch out your stomach. Therefore, you're less likely to consume a really large meal. Second, there is a water-induced thermogenesis process. that has some evidence and truth behind it where by drinking 70 degree water, you actually have to heat it up to your normal body temperature and that burn some calories. Not a huge deal, but definitely worth noting. It helps remove waste of your body. So it decreases bloating and it gets that whole system going. It also keeps you hydrated and performing well during your exercises. When you have a good exercise session, you're more likely to burn more calories. "Begin meal prepping. "Plan out all of your meals for the week "and spend a few hours "cooking them, storing them "in resealable containers ahead of time. "This will allow you to eat a prepped meal "instead of ordering take out "when you're too tired to cook something fresh." I love this piece of advice. I've tried to do this in the past, but I realize I'm a terrible cook. So I'm working on it. But the reason why I enjoy this is because A, you get to control what kind of foods you're eating. What kind of oils you're cooking with. When you have that layer of control, you're gonna make better decisions. Second, when you're tired, and you're coming home and you don't have the energy to make something, you're probably gonna order out. And when you're ordering out, you're gonna say, "Well, since I'm ordering out, "I want to enjoy it. " And you're gonna get something that's less than ideal. So yes, plan your meals out ahead of time. You'll save money, eat healthier and potentially even learn a new skill, which I need to do. "While exercise can certainly aid in weight loss, "diet accounts for the vast majority "of the equation behind losing weight. "And it's quite possible to lose weight "without adjusting your workout routine at all." I always want my patients to exercise and it's not solely because I know they're gonna expend more energy, therefore lose some weight. It is because it is healthy in all aspects of life. It's gonna help somewhat with weight loss, your mood, your aches and pains. Your confidence level, which will play a role in your anxiety or depressive symptoms. That being said, if you really are interested in lowering your weight to healthy level, to a weight that's ideal for your height and your lifestyle, diet is the number one thing you should focus on. That being said, sleep, exercise, your mental health. All of those things need to be taken into account. Calories in and calories out could make sense from a scientific perspective. It's not really great from a practical perspective, of my Real Nutrition videos. Or you want to have a good laugh, As always, stay happy and healthy. Which video are you clicking on?"