turn down the lights and turn up some music while you eat these environmental distractions will take your attention away from the food turn your house into a rave while you eat get a giant bear chasing you around so that you don't have enough time to put the food in your mouth what kind of advice is this for those of you who are looking to be at a healthier weight the internet has no shortage of weight loss advice well in this video I'm going to take some of that advice and put it through a lie detector and find out what's true what's not and what's kind of in that middle ground let's get started drink black coffee this will boost your metabolism well look caffeine is a stimulant so it could potentially boost your metabolism but why I like this statement is because black coffee means that it doesn't have excess calories from sugar milk creamer all of that in addition black coffee will technically keep your fast going so if you're a fan of intermittent fasting you're still going to be getting a lot of those same benefits with having a little stimulation on board hang a mirror in front of your dining table studies show watching yourself reduces the amount of food you consume no if you want to hang a mirror in front of your dining table because of Decor please go right ahead if you're doing it so you hate yourself while you're eating no no por no M use smaller plates and bowls to serve your own food this is an optical trick that will give you a full Sensation from seeing a Clean Plate I like this tip I think it's a fairly benign tip really one of the biggest problems in the eating habits of my patients who are obese or overweight is that they eat really big portions and they don't even realize it so by having a smaller plate you're already helping yourself to figure out a healthy portion size but also when you see it and you eat the entire plate there is a psychological concept to how you absorb those calories it really does take effect participate in intermittent fasting though it may also reduce muscle mass this is controversial for some like myself intermittent fasting works great because you're eating in a very specific window meaning that you're not eating for 16 hours of the day and you're only eating in a Tim restricted 8h hour feeding pattern you're going to eat less calories that's just the nature of eating in a smaller window that being said some people actually get a disordered relationship with their eating habits when they do this type of fasting so it's certainly not for everyone but it is an option and we've actually seen some favorable health effects outside of just weight loss that includes hormonal changes favorable hormonal changes increase Clarity also there's a genuine benefit to not having to eat for 16 hours of the day kind of gives you an advantage for you to be able to focus exercise perhaps do a little mindfulness session which can go a long way to calming you down and perhaps aiding in your weight loss replace your normal high calorie protein intake with whey protein powder this one I am hesitant to recommend to a lot of folks I'm not a huge fan of getting my protein needs from supplements when you eat a protein Rich meal it usually comes with some fat perhaps some carbohydrates depend depending on the source of the protein and when you're getting whey protein powder you're really isolating the protein and getting just that I feel like you can find nutrient Rich protein sources like tuna like salmon and in addition to the protein you're also going to get a lot of other nutrients that aren't found in wheight protein like omega-3 fatty acids chew more slowly your brain can take time to signal to your stomach that you're full so being patient with how quickly you eat can allow your brain time to cut off before you overeat I would change this advice just a little bit I would say che3 thly cuz if you slow down your chewing that might be a little bit awkward but if you chew thoroughly you could actually give yourself the time to signal to your body that you're Fuller that you're getting the nourishment that you need cuz it's really about eating to the point where you're satiated not to the point where you feel so full that you hate yourself let's be honest we've all been there but that's not an ideal place to be if you're trying to maintain a healthy weight spoil food you don't want or need to eat if you got leftovers that are calling your name find a way to ruin food such as dousing it in milk or pouring in a ton of salt what not only will this create a very disordered eating pattern where you're destroying food instead of creating a healthy relationship with it but you're also getting rid of food that someone can eat people in America are hungry especially during covid-19 this is a true problem and it's even a bigger problem around the world I don't know where this advice came from but two thumbs down for me drink green tea it's loaded with powerful antioxidants called catak which are believed to work synergistically with caffeine to enhance fat burning I am one of the biggest green tea fans out there it's important to know that it has caffeine in it so ideally not a great drink to drink at the end of the day but for lunch for breakfast green tea is a great option not only does it have cakin it has polyphenols in it eleanine which sort of balances out the Boost that you get from the caffeine stimulant but also gives you that calming effect on your mind now whether or not green tea will actually boost weight loss it's not going to be a magical effect that you see here in fact I've seen a lot of companies try and do something Shady like oh our supplements have green tea extract and that's what helps you burn fat don't go that far interval training short bursts of intense exercise followed by longer stretches of mild exercise this is my favorite hit hit hit hit exercise that's high-intensity interval training you go all out for 30 seconds or a minute and then for a minute 3 minutes 5 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 were 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 with it 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 oversimplified 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 ah this one has been uh 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 thermo Genesis process that has some evidence and truth behind it where by drinking 70° water you actually have to heat it up to your normal body temperature and that burns some calories not a huge deal but definitely worth noting it helps to 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 in resealable containers ahead of time this will allow you to eat a prepped Meal instead of ordering takeout 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 realized 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 going to 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 going to order out and when you're ordering out you're going to say well since I'm wondering out I want to enjoy it and you're going to 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 going to expend more energy therefore lose some weight it is because it is healthy in all aspects of life it's going to 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 a 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 at least not for everybody click here for an entire playlist of my real nutrition videos or if you want to have a good laugh check out my latest meme episode as always stay happy and healthy which video you clicking on [Music]