**Insights on Weight Loss and Exercise from the Podcast** 1. **The Role of Exercise in Weight Loss** - Exercise plays a minimal role in weight loss. - Weight loss is primarily achieved through a calorie deficit: burning more calories than you consume. 2. **Understanding Energy Balance** - **Energy Intake (Calories Consumed):** - Carbohydrates: 1g = 4 calories - Fats: 1g = 9 calories - Protein: 1g = 4 calories - Alcohol: 1g = 7 calories - Fiber: 1g = 2-3 calories - **Energy Expenditure (Calories Burned):** - **Basal Metabolic Rate (BMR):** - Accounts for 60% of energy expenditure. - Energy required to maintain vital functions, mainly used by the brain. - **Non-Exercise Activity Thermogenesis (NEAT):** - Makes up 25% of energy expenditure. - Includes all movement that isn't deliberate exercise, like walking. - Taking 2,500 to 7,000 steps daily can reduce mortality risk by 50%. - **Thermic Effect of Food (TEF):** - Constitutes 10-15% of energy expenditure. - Energy used to digest food varies by macronutrient: - Carbohydrates: 100g requires 7-8% energy to digest. - Fats: 100g requires 3-4% energy to digest. - Protein: 100g requires 20-30% energy to digest. - Fiber: 100g requires 20-30% energy to digest. - **Exercise:** - Only contributes 5-10% to energy expenditure when considering weight loss. 3. **The Obesity Epidemic** - Obesity is a significant global issue, often measured by BMI and waist circumference. - Abdominal obesity is defined as: - Men: Waist circumference > 38 inches - Women: Waist circumference > 34 inches - Out of 8 billion people worldwide, 4 to 4.5 billion are overweight or obese. - In urban India, 50% of males are overweight or obese, with higher rates among females. - Availability of cheap fats and refined flours in poorer countries contributes to rising obesity rates. - Over the past 60 years, obesity rates have increased sevenfold. 4. **Energy Storage in the Body** - Liver stores about 100g of glycogen. - Muscles store approximately 400g of glycogen. - Fat cells have an unlimited capacity to store energy. 5. **Effects of Obesity** - Excess fat can deposit in organs as visceral fat (less than 10% of total fat), leading to health issues: - **Heart:** Fat around the heart can impede its ability to pump, increasing the risk of heart attack. - **Liver:** Leads to non-alcoholic fatty liver disease, common in overweight children. - **Kidneys:** Excess fat can cause kidney damage. - Obesity is the second leading cause of cancer after smoking. - **Polycystic Ovary Syndrome (PCOS):** - Affects 20% of teenagers. - 80% of overweight teens have PCOS. - Obesity has led to a 50-60% reduction in sperm counts, affecting fertility. - Most obese individuals are also diabetic. 6. **Genetic Factors** - **Hyperphagia/Polyphagia:** A disorder characterized by excessive eating. - There is a 75% chance of inheriting obesity from parents. 7. **Strategies for Weight Loss** - **Total Daily Energy Expenditure (TDEE):** - Depends on age, weight, gender, and body composition. - Calculate BMR using standard formulas. - Total expenditure = BMR × Activity Level (e.g., 1.2 for sedentary individuals). - **Setting Realistic Goals:** - Aim to lose 0.5% to 1.5% of body weight per week. - **Key Guidelines:** 1. Reduce calorie intake by 10-15%; track consumption using apps. 2. Consume protein at 1.5g per kg of body weight. 3. Balance fats and carbohydrates within your calorie limit after meeting protein needs. 4. Include fiber for better digestion. 5. Ensure 8 hours of sleep each night. 6. Incorporate exercise to help control appetite and reduce cravings for junk food. - Those who exercise are more likely to maintain weight loss. 7. Exercise is crucial for sustainable weight loss. 8. **Types of Exercise** - **Walking/Step Counting:** - Increase daily steps as part of NEAT. - **Strength Training:** - Prioritize strength training if choosing only one type of exercise. - **Suggested Routine:** - Exercise 4 days a week for 45 minutes per session. - Split between 2 days of strength training and 2 days of cardio. 9. **Understanding Weight Regain** - 95% of people regain weight within 3 years due to the body's natural defense mechanisms: - **Defend:** Reduces calorie burn to conserve energy. - **Restore:** Increases hunger signals to regain lost weight. - **Prevent:** Works against further weight loss. - These mechanisms make sustained weight loss challenging. - Studies show 6 out of 7 people regain more weight than they initially lost. 10. **Importance of Diet Breaks** - Implement diet breaks once a week or every 15 days by returning to maintenance calorie levels. - Helps signal the body that it isn't in starvation mode. - Include nutritious foods like vegetables, beans, and ghee. 11. **Additional Insights** - **Breakfast:** - Eating breakfast can reduce disease risk and improve brain health. - **Medications:** - **Ozempic/Wegovy:** - Medications that suppress hunger, aiding in rapid weight loss by creating a calorie deficit. - Useful for obese individuals as a temporary aid. - Weight may return after discontinuation, but can help establish better eating habits. - These medications are expensive.
This is one of the very few times I comment on TH-cam, but this is one of the best things I have consumed on the internet till date. Coming from a Biological Research Background myself, all these insights are magnificent and will help a lot of people. Two things that hit home are "Food is personal" and "Weight loss goals should be realistic". Hope this reaches maximum number of people. All the love and support 🤗
It's an Indirect effect. Exercise creates muscles -> Muscles increase metabolism -> Higher metabolism burns more calories per day. 80% diet , 20% Exercise. Lost 25 kgs in 1.5 years.
@@Emotekofficial Guest has not discouraged you for exercises rather he has shown you another perspective that you can reduce weight without it also. Like sick people who are in bed or have any prob can reduce weight without tough workout . Choice is yours. Yoga Exercise walk is always recommended. I have a slip disc problem and on bed rest now doctors say immediately reduce weight . It is for such people.
You cannot lose weight by only exercise. You can lose weight slowly by controlling calorie intake. But when you combine the two you lose weight faster and have better muscle tone and overall health!!
Okay, 47:33, this is my personal experience, i have lost weight twice. when I start my day with exercises ( weight training, body weight training, cardio etc ) my desire to eat food reduces
Hi Raj, thank you for your efforts in enlightening us with right process to focus on Fat loss. I have a suggestion and request, please create a podcast on how to source food items. In a world full of contamination and Pesticides , companies doing fraud in name of Organic foods how can someone living in metro city rely on authenticity of vegetables and fruits purchased. Every health expert says to add fiber through vegetables and there are people who add green colour and preservatives that make vegetable look fresh. Same with dairy and other recommended products. I am 125 kgs and BMI over 40, so you can understand my concern and honestly since i left non veg diet my vitamins have also come down. Clearly there is a gap in what is adviced and what is available in market. Not all of us have access to farms to buy fresh or test vegetables. If people reading comments can relate to above please hit like to get required attention !
Please note i had 115 kg weight, lost 15 kg within 1 year by home made food and no organic just the common vegetable and fruit available in the market. But had on lot of days in the month Bottle Gourd ie lauki , Pumpkin, Tinda, Bhindi, Baigan ka bhartha , curd , salad before meal,fruit 2 in a day, sleep 8 hours, less tensions. Please try them after consulting your doctor. Yes also have protein from lentils,beans, legumes. Don't worry about organic or not.
Thank you Raj for getting a health legend onto podcast. Billion dollar value add to how one can reflect on ongoing eating and other lifestyle practices. ❤
Then kindly explain where he says excess protein does not.convert to fat?... and where he says eat protein and fiber and then eat any amount of carb and fat and on the other side he says count calories.. excess protein triggers fat storage also... and even carbs ,if u eat simple carbs it will also have poor insulin response resulting to fat storage. Even I am a nutritionist and I can't complete agree with what he said and this click bait statements that exercise se fat loss nahi hota and then slowly sliding exercise is necessary in between every sentence is misleading.. Strenght training will improve metabolism and fat will burn for 48 hours. why undermine something to glorify something else. so yes ,lot of good points but a lot of misleading info too.
@@krutaapte946 I am a Doctor and i am surprised that its not in the top comments anywhere Facts and other things aside the start is misleading and I hope it doesn't disuade people to lose their focus from exercise to strictly on calories
@@krutaapte946 Though i would like to add something I only mentioned I am a Doctor so people can trust my advice But being a doctor / any other doesn't guarantee I am right I have dwelled deep down all research studies and watched loads of Documentaries to attain the knowledge about exercise and diet in weight loss My doctor journey only played a part in me being able to cross check and understand the biochemistry behind processes So alway keep your Critical Thinking alive Keep Questioning even the Alleged Experts !!!
Starting me bola tha ki simple karenge, but bohot complex ho gaya by the end. The best way is to just replace rice and roti/bread/or any wheat with gajar, kakdi and other salad types. I have personally seen, Dhire dhire weight loss ho raha hai. And I can continue eating the same way
@rachna9497 Let's keep it simple - I eat same like I was eating earlier, just 1 change in all meals - jis bhi meal me roti or chawal khaa raha tha, usko hatake Khira, kakdi, tomato and gajar se replace kar diya hai, that's all. Rest all is same - same vegetable, same Dal, same snacks, same tea. No other change. I have gradually lost 5 kgs in 2 months. I can improve it more by replacing snacks with a carrot stick and kakdi. The beauty of this plan is that I can eat as much cucumber or tomato as I want, it fills my stomach without too much calories going in, I learnt it from - Magic weight loss diet from SAAOL Dr. Bimal chhajed, you better watch their video.
@rachna9497 just 1 caution is would add is to eat those salad type items with salt, else chakkar ayega kuch days ke Baad, but that too passes away after some more days.
I am a toutuber with more than 1 lakh of subscribers and i hardly like any channel becuase of certain reasons of my ideology. But Raj, i love your content. You focus on health more than anything and people talk less about it. Your guests are intelligent and you are down to earth person. I love your channel, i love you brother. God bless you with great health.
Too much protein will effect your kidneys. I recommend .8 to 1 gram per kilogram body weight. I disagree with his protein recommendation. We have massive kidney issues due to keto diets. Dialysis centers have increased.
Raj weight loss is easy and can be done when science and dedication is merged. I have personally lost 45kgs with trail and error. Simultaneously I also perceived the personal fitness training as I got attached to fitness. It’s simple and not complicated. All the uber level science explained just gonna complicate the individual who want to do weight loss. Otherwise stay strong 💪
Try intermittent fasting or reduce your portion of food to 70% to 80% like if you're eating 3 roti then eat 2 or 1.5 eat more vegetables. and start walking more. just be consistent.@@anulkapoor
Raj, you asking for suggestion, here is one, please add photos graphs scenes paper articles cuttings all available possible visible facts on the topic WHILE talking on that moment. Helps to understand more. If you really wants to catch more eyes try to do it.
Sir ghee is very beneficial because I have heard many times from my grandfather and other people related to him in my village that in their times, completely desi ghee was consumed in weddings. When the food started in the wedding, it used to start with ghee only. Today, my grandfather and grandmother, people around us who are now 70 plus age, even in winters they take 1kg/1.5 kg ghee as per their own calculation within 7 days with dry ginger and ajwain but they take proper precaution at that time. I have a neighbour who is almost 95 years of age. Regarding them, grandfather says that he drank the ghee from the glass bar late, 5 to 10 years ago.
Have experimented a lot in the past 3 yrs. here’s my take. eat less. Work smart. Know your body and reduce food portion as per that. There’s no need to measure calories, grams, etc. example- site workers or labourers. They eat less & work hard. They dont count the calories. Compare their fitness level with most of others. There’s no need to follow fancy diets or have fancy food. GHAR ka Khana is the best! But be a master at portion control. Remember you’ve to eat less. Cardio is not for fat loss. Its for better functioning of various organs. Yes, it does burn calories but focus more on strength training, they burn calories post your workout too. Stick to habits and practices you can sustain lifelong, don’t fall for short term stuff.
This is the first episode ever ever in my podcast journey I felt like sharing on my WhatsApp status so that it can reach to maximum. Thanks a mill Raj n the guest for such an eye-opening and full of knowledge content.
Hey Raj, Excellent content. Truly helpful. Just one small thing, how much mental health plays a role in gaining/losing weight? I've read that as much as energy, calories, food, etc. are important factors, mind is as much important. Personally, my weight shot up during my depression period, and even now when I'm recovering and almost out of it, I'm struggling to manage my weight let alone shed it. Is that something to double click on? Would love some insightful podcast on it.
Hi... I got this.in my auto list ... I have some unspoken topic which i feel it as important points* * 1 gram of water take 1g cal.if 1gram of ice( not cream) how many Cal takes It's a study spoke drinking cool water will burn more Cal. Is it True ? Is it common in all regen ( hot, cold, desert, rainy) * Ghee melting point is low can reduce weight. As an observer olive oil never freez in cold counties too. Is this true? Regards... . *
Just find out the relation between bmr and exercise. Weight loss should not be the goal rather fat loss should be And Raj please bring Akshay Chopra for health related podcasts
Probably the best video I have seen science behind calories management and weight management in a single video Thanks It compiles all knowledge i have 👍
Do fasting for daily healing of your digestive system which eventually leads to longevity and 1 meal a day is not sustainable and practical in most of our daily lifestyle. Just be in 25% less calories than ur TDEE i.e. calorie deficit in long term and be patient to lose ur fat. It is as simple as that😅
Hi, @RajShamani, when the guests like such are invited and they explain any equations where calculation is required, it is a suggestion that you provide those equations!formulas in details, metrics, factors etc in your description and a visual glimpse of same when the explanation by the guest is being made. So, that it’s easier for any layman to understand and immediately take notes of it. It will also ensure that the information is worth it. Thanks, Layman😬😬
I agree when you excersice we eat less.. less or no craving at all for unhealthy food . I am obese and i am seeing the difference when i started working out..
In molar equation we multiple BMR with 1,1.2,1.5,1.9 according to our life style, it clearly means exercise play a huge role in calories expenditure, if you're not working out then you need to multiple by 1, if moderate then 1.2 and so on. Guys please exercise it plays a huge role in your calories expenditure
Dude wants to promote his weightloss course for people who don’t want to move their behinds to the gym. Going to the gym will make your mental and physical health improve. it’s not just about being a skinny fat and it’s about transforming yourself into something better.
Will you please invite Shalini Passi? I believe, she has a great insight on life which no interviewer is extracting right with right questions... I trust you with your approach towards your guests...
Thanks for this episode. I would like you to invite Dr Achyut Godbole sir (ex CEo of L & T Infotech), author of 60 books on various subjects in Marathi!
In the first 8 mins, the speaker caught my full attention to listen to this full podcast. He explained physics, chemistry and biology at the same time using the concept of weight loss. It shows and reflects his depth of knowledge from his 2 degrees at Stanford and Harvard.
Half of the vlog is just for medical students. Solution is organic food, veggies fruits salads, and must include protein in your daily meals.. walk and weight training always help in body toning. Just 2 meals a day is best way to eat..
He’s really an brilliant man 😌 And same like him I’ve noticed that when I started eating breakfast daily I found that I started gaining weight 😢but then I hear breakfast is very important like Raj said,but now I’m clear
I read this topic in exercise physiology...he is right.. excercise role is only 5 to 10 percent in weight loss...proper diet and energy management is the right way to lose weight
But bro tell me one thing doesn’t exercise burn calorie? So I think it plays more important role. Energy management itself means calories in and calories out. Exercise is doing calories out then how come everyone suddenly started to rule out exercise. So doing exercise is completely waste? I had started doing running and exercise and core training 4 month ago and I started liking it. But now getting demotivated as everyone started to say it is useless. 😢
More mass from bodybuilding / strength building will directly influence the rate at which you burn calories at rest. For example a 50kg guy having 20kg fat is now 70kg .. If he starts strength training and adds few more kg of muscle mass. That existing muscle mass will help that person in burning fat faster.. @@hemantbhandari9488
@@hemantbhandari9488bhai jo kar rha hai krta reh. Weight loss koi goal ni hona chahiye muscle mass increase and fat decrease hona chahiye chahe weight gire na gire ye specifically weight loss ka keh rhe hai which is senseless or I must say not your goal toh chill and run
@@hemantbhandari9488 exercise burns calories.. but diet has major role....Mera khud ka experience hai right diet and right time and water ka role bahut important hai ... excercise ke baad agar galat khaana khaya toh exercise ka effect bht kamm ho jaye ga...
@@painhammer7878 yes rgt kyu ke weight loss toh aap krlo ge ek baar lekin agar lifestyle change nahi kroge toh weight fir badh jayega....so exercise se jada important hai right diet and good lifestyle...
For me ,I have to apply mind to understand what they are discussing,,they making it complicated ,weight loss is not a rocket science, but prahsnat bhai is trying to make it complicated ,or he is nor abke to make a common man to understand in simple language, no logic he given yet ,just some scientific word and he is happy to make you fool
Raj, it is always a learning experience and fun to watch your podcasts where you choose amazing people. With reference to this particular topic I would like to share that the biggest things which was crucial in my weight loss program were: 1. Strength training 2. Interval training 3. Intermittent fasting. A few more things are like having a carbs immediately after strength training which gets consumed in the immediate energy required and then having the protein. Thanks a ton and all the best. Please do get Rujuta Diwekar on your show, I promise you will enjoy it.
My grandfather died at the age of 92+, till that ag he daily took 1 bowl of ghee in morning, but his ghee is very pure made from own owned cow in traditional way and till his last days h is not having any disease, just because of old age he fell and due to injury he died. Desi A2 Cow ghee is amazing.
Excellent presentation with facts. Raj is as always number one cool guy. One fundamental thing i would like to add is mindful eating and chew your food so as to convert it into semi liquid form.
Valuable information I request you to please share some information regarding food suppliments i.e. Herbalife products and it's advantages and disadvantages
Hello Raj, I am a big follower of you and this video again is a masterpiece. I loved the detail. I just have one IMPORTANT question. I have seen so many videos by Dr Mindy Pelz, Dr ERic Berg etc who explains the science about intermittent fasting and how it can be done by simply skipping any meal and specially breakfast. Since u said that skipping breakfast is very bad , i am sure you are saying out of some reading or data or report. Could you please share that report or video or the content which explains the bad effects of missing breakfast?
In India Ozempic is know as Rybelsus. By doctor advise I took medicine for a month 3gm. I gave amazing results however I stop it because it cost around 3200/ per strip containing 10 tablets so monthly it will cost around 10000 I don't understand why he said 1 lakh. .
sahi me bhai, mene video ni dekhi puri lekin ye buddha kuch na kuch bechta hoga tabhi bol raha exercise se kuch ni hota. humare kisaano din bhar khet jot aate, na unhe calorie pata na unhe BMI pata na unhe fat percentage pata, lekin is budde se iski umar me jada fit honge.
**Insights on Weight Loss and Exercise from the Podcast**
1. **The Role of Exercise in Weight Loss**
- Exercise plays a minimal role in weight loss.
- Weight loss is primarily achieved through a calorie deficit: burning more calories than you consume.
2. **Understanding Energy Balance**
- **Energy Intake (Calories Consumed):**
- Carbohydrates: 1g = 4 calories
- Fats: 1g = 9 calories
- Protein: 1g = 4 calories
- Alcohol: 1g = 7 calories
- Fiber: 1g = 2-3 calories
- **Energy Expenditure (Calories Burned):**
- **Basal Metabolic Rate (BMR):**
- Accounts for 60% of energy expenditure.
- Energy required to maintain vital functions, mainly used by the brain.
- **Non-Exercise Activity Thermogenesis (NEAT):**
- Makes up 25% of energy expenditure.
- Includes all movement that isn't deliberate exercise, like walking.
- Taking 2,500 to 7,000 steps daily can reduce mortality risk by 50%.
- **Thermic Effect of Food (TEF):**
- Constitutes 10-15% of energy expenditure.
- Energy used to digest food varies by macronutrient:
- Carbohydrates: 100g requires 7-8% energy to digest.
- Fats: 100g requires 3-4% energy to digest.
- Protein: 100g requires 20-30% energy to digest.
- Fiber: 100g requires 20-30% energy to digest.
- **Exercise:**
- Only contributes 5-10% to energy expenditure when considering weight loss.
3. **The Obesity Epidemic**
- Obesity is a significant global issue, often measured by BMI and waist circumference.
- Abdominal obesity is defined as:
- Men: Waist circumference > 38 inches
- Women: Waist circumference > 34 inches
- Out of 8 billion people worldwide, 4 to 4.5 billion are overweight or obese.
- In urban India, 50% of males are overweight or obese, with higher rates among females.
- Availability of cheap fats and refined flours in poorer countries contributes to rising obesity rates.
- Over the past 60 years, obesity rates have increased sevenfold.
4. **Energy Storage in the Body**
- Liver stores about 100g of glycogen.
- Muscles store approximately 400g of glycogen.
- Fat cells have an unlimited capacity to store energy.
5. **Effects of Obesity**
- Excess fat can deposit in organs as visceral fat (less than 10% of total fat), leading to health issues:
- **Heart:** Fat around the heart can impede its ability to pump, increasing the risk of heart attack.
- **Liver:** Leads to non-alcoholic fatty liver disease, common in overweight children.
- **Kidneys:** Excess fat can cause kidney damage.
- Obesity is the second leading cause of cancer after smoking.
- **Polycystic Ovary Syndrome (PCOS):**
- Affects 20% of teenagers.
- 80% of overweight teens have PCOS.
- Obesity has led to a 50-60% reduction in sperm counts, affecting fertility.
- Most obese individuals are also diabetic.
6. **Genetic Factors**
- **Hyperphagia/Polyphagia:** A disorder characterized by excessive eating.
- There is a 75% chance of inheriting obesity from parents.
7. **Strategies for Weight Loss**
- **Total Daily Energy Expenditure (TDEE):**
- Depends on age, weight, gender, and body composition.
- Calculate BMR using standard formulas.
- Total expenditure = BMR × Activity Level (e.g., 1.2 for sedentary individuals).
- **Setting Realistic Goals:**
- Aim to lose 0.5% to 1.5% of body weight per week.
- **Key Guidelines:**
1. Reduce calorie intake by 10-15%; track consumption using apps.
2. Consume protein at 1.5g per kg of body weight.
3. Balance fats and carbohydrates within your calorie limit after meeting protein needs.
4. Include fiber for better digestion.
5. Ensure 8 hours of sleep each night.
6. Incorporate exercise to help control appetite and reduce cravings for junk food.
- Those who exercise are more likely to maintain weight loss.
7. Exercise is crucial for sustainable weight loss.
8. **Types of Exercise**
- **Walking/Step Counting:**
- Increase daily steps as part of NEAT.
- **Strength Training:**
- Prioritize strength training if choosing only one type of exercise.
- **Suggested Routine:**
- Exercise 4 days a week for 45 minutes per session.
- Split between 2 days of strength training and 2 days of cardio.
9. **Understanding Weight Regain**
- 95% of people regain weight within 3 years due to the body's natural defense mechanisms:
- **Defend:** Reduces calorie burn to conserve energy.
- **Restore:** Increases hunger signals to regain lost weight.
- **Prevent:** Works against further weight loss.
- These mechanisms make sustained weight loss challenging.
- Studies show 6 out of 7 people regain more weight than they initially lost.
10. **Importance of Diet Breaks**
- Implement diet breaks once a week or every 15 days by returning to maintenance calorie levels.
- Helps signal the body that it isn't in starvation mode.
- Include nutritious foods like vegetables, beans, and ghee.
11. **Additional Insights**
- **Breakfast:**
- Eating breakfast can reduce disease risk and improve brain health.
- **Medications:**
- **Ozempic/Wegovy:**
- Medications that suppress hunger, aiding in rapid weight loss by creating a calorie deficit.
- Useful for obese individuals as a temporary aid.
- Weight may return after discontinuation, but can help establish better eating habits.
- These medications are expensive.
Which software?
@@KhizarHayath.Same question
Best
Thankyou so much, saved time for note making
Very valuable info. Great work
This is one of the very few times I comment on TH-cam, but this is one of the best things I have consumed on the internet till date. Coming from a Biological Research Background myself, all these insights are magnificent and will help a lot of people. Two things that hit home are "Food is personal" and "Weight loss goals should be realistic". Hope this reaches maximum number of people. All the love and support 🤗
It's an Indirect effect.
Exercise creates muscles -> Muscles increase metabolism -> Higher metabolism burns more calories per day.
80% diet , 20% Exercise. Lost 25 kgs in 1.5 years.
I am 40 kg
1.5 years???
@@Emotekofficial Guest has not discouraged you for exercises rather he has shown you another perspective that you can reduce weight without it also. Like sick people who are in bed or have any prob can reduce weight without tough workout . Choice is yours. Yoga Exercise walk is always recommended. I have a slip disc problem and on bed rest now doctors say immediately reduce weight . It is for such people.
Here's a Summary of the entire One-Hour video,"Eat less food and Do more exercise".
Thanks for saving time
Nope it is about eating right.
Already knew this😂😂
No dont do exercise eat less only
I think it is totally wrong. Exercise is super important. Exercise helps in so many ways other than weight loss.
You cannot lose weight by only exercise. You can lose weight slowly by controlling calorie intake.
But when you combine the two you lose weight faster and have better muscle tone and overall health!!
uncle is hockey player
I agree. You cannot lose weight only from exercise diet control is the main to lose weight but if you combine both the outcome is awesome.
Completely false. Any movement burns calories. To say “exercise plays 0 role in weight loss” is a completely misleading and false statement
@@MrMeows-vn1bb yes
@@MrMeows-vn1bbindeed
The Solution to loose weight starts at 35:18. Thanks me in advance.
The way he explained everything is brilliant. Very informative at the same time eye-opening podcast.
Okay, 47:33, this is my personal experience, i have lost weight twice. when I start my day with exercises ( weight training, body weight training, cardio etc ) my desire to eat food reduces
He is saying same things bas Ghuman fira kar😊
You did the right thing, he said the same thing but tried to be over smart by saying same thing in a gimmicky way..
@@realarfin.raihan134 if this makes you happy and smart, make more comments please 😇
Hi Raj, thank you for your efforts in enlightening us with right process to focus on Fat loss. I have a suggestion and request, please create a podcast on how to source food items. In a world full of contamination and Pesticides , companies doing fraud in name of Organic foods how can someone living in metro city rely on authenticity of vegetables and fruits purchased. Every health expert says to add fiber through vegetables and there are people who add green colour and preservatives that make vegetable look fresh. Same with dairy and other recommended products.
I am 125 kgs and BMI over 40, so you can understand my concern and honestly since i left non veg diet my vitamins have also come down.
Clearly there is a gap in what is adviced and what is available in market. Not all of us have access to farms to buy fresh or test vegetables.
If people reading comments can relate to above please hit like to get required attention !
Yes he is right, from where and how it is possible for common people to get unadulterated vegetables
Valid point. But are we willing to pay the premium? .
Please note i had 115 kg weight, lost 15 kg within 1 year by home made food and no organic just the common vegetable and fruit available in the market. But had on lot of days in the month Bottle Gourd ie lauki , Pumpkin, Tinda, Bhindi, Baigan ka bhartha , curd , salad before meal,fruit 2 in a day, sleep 8 hours, less tensions. Please try them after consulting your doctor. Yes also have protein from lentils,beans, legumes. Don't worry about organic or not.
Extremely informative. Thanks Raj for a marvellous guest.
Eat half stomach
Drink water twice
Exercise three times
Laugh four times
Thank you Raj for getting a health legend onto podcast. Billion dollar value add to how one can reflect on ongoing eating and other lifestyle practices. ❤
This is a very good conceptual episode..
Being a gynecologist myself, i assure that this video has put forward correct scientific facts 👏
Aabe ye raaj konse hisaab se 64 kg laag raha he. 75 kaa hoga ye😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
Then kindly explain where he says excess protein does not.convert to fat?... and where he says eat protein and fiber and then eat any amount of carb and fat and on the other side he says count calories.. excess protein triggers fat storage also... and even carbs ,if u eat simple carbs it will also have poor insulin response resulting to fat storage.
Even I am a nutritionist and I can't complete agree with what he said and this click bait statements that exercise se fat loss nahi hota and then slowly sliding exercise is necessary in between every sentence is misleading.. Strenght training will improve metabolism and fat will burn for 48 hours. why undermine something to glorify something else. so yes ,lot of good points but a lot of misleading info too.
@@krutaapte946 I am a Doctor and i am surprised that its not in the top comments anywhere
Facts and other things aside the start is misleading and I hope it doesn't disuade people to lose their focus from exercise to strictly on calories
@exactscallion7 , absolutely 💯..
@@krutaapte946 Though i would like to add something
I only mentioned I am a Doctor so people can trust my advice
But being a doctor / any other doesn't guarantee I am right
I have dwelled deep down all research studies and watched loads of Documentaries to attain the knowledge about exercise and diet in weight loss
My doctor journey only played a part in me being able to cross check and understand the biochemistry behind processes
So alway keep your Critical Thinking alive
Keep Questioning even the Alleged Experts !!!
Starting me bola tha ki simple karenge, but bohot complex ho gaya by the end. The best way is to just replace rice and roti/bread/or any wheat with gajar, kakdi and other salad types. I have personally seen, Dhire dhire weight loss ho raha hai. And I can continue eating the same way
Can you share your eating routine for better understanding 🙏
@rachna9497 Let's keep it simple - I eat same like I was eating earlier, just 1 change in all meals - jis bhi meal me roti or chawal khaa raha tha, usko hatake Khira, kakdi, tomato and gajar se replace kar diya hai, that's all. Rest all is same - same vegetable, same Dal, same snacks, same tea. No other change. I have gradually lost 5 kgs in 2 months.
I can improve it more by replacing snacks with a carrot stick and kakdi.
The beauty of this plan is that I can eat as much cucumber or tomato as I want, it fills my stomach without too much calories going in,
I learnt it from - Magic weight loss diet from SAAOL Dr. Bimal chhajed, you better watch their video.
@rachna9497 just 1 caution is would add is to eat those salad type items with salt, else chakkar ayega kuch days ke Baad, but that too passes away after some more days.
@@indiboy7 okk thanks 👍 I wil try it
Have you tried ragi roti
Very good information but difficult to understand. it's more technical.. hope it was explained in an easy to understand language for common man.
I am a toutuber with more than 1 lakh of subscribers and i hardly like any channel becuase of certain reasons of my ideology. But Raj, i love your content. You focus on health more than anything and people talk less about it. Your guests are intelligent and you are down to earth person. I love your channel, i love you brother. God bless you with great health.
You're far better than ranveer allahabadia. The reason is the way you allow guests to speak and the choice of your questions. ❤❤
Very true. I had commented exactly same thing in another video of rajmani
I agree Ranvir Alahabadiya is over hyped
Too much protein will effect your kidneys. I recommend .8 to 1 gram per kilogram body weight.
I disagree with his protein recommendation.
We have massive kidney issues due to keto diets. Dialysis centers have increased.
lol
Shakal bhi theek rakhta hai
Raj weight loss is easy and can be done when science and dedication is merged. I have personally lost 45kgs with trail and error. Simultaneously I also perceived the personal fitness training as I got attached to fitness. It’s simple and not complicated. All the uber level science explained just gonna complicate the individual who want to do weight loss. Otherwise stay strong 💪
How did you lose 45kg?
Please connect and guide. I am 60 KG overweight and struggling like hell to loose weight and control regain
Try intermittent fasting or reduce your portion of food to 70% to 80% like if you're eating 3 roti then eat 2 or 1.5 eat more vegetables. and start walking more. just be consistent.@@anulkapoor
Raj, you asking for suggestion, here is one, please add photos graphs scenes paper articles cuttings all available possible visible facts on the topic WHILE talking on that moment. Helps to understand more.
If you really wants to catch more eyes try to do it.
Sir ghee is very beneficial because I have heard many times from my grandfather and other people related to him in my village that in their times, completely desi ghee was consumed in weddings. When the food started in the wedding, it used to start with ghee only.
Today, my grandfather and grandmother, people around us who are now 70 plus age, even in winters they take 1kg/1.5 kg ghee as per their own calculation within 7 days with dry ginger and ajwain but they take proper precaution at that time. I have a neighbour who is almost 95 years of age. Regarding them, grandfather says that he drank the ghee from the glass bar late, 5 to 10 years ago.
Ghee is good for our gut health. But 1 table spoon a day is sufficient for our body
Have experimented a lot in the past 3 yrs. here’s my take.
eat less. Work smart. Know your body and reduce food portion as per that.
There’s no need to measure calories, grams, etc.
example- site workers or labourers. They eat less & work hard. They dont count the calories. Compare their fitness level with most of others.
There’s no need to follow fancy diets or have fancy food. GHAR ka Khana is the best! But be a master at portion control. Remember you’ve to eat less.
Cardio is not for fat loss. Its for better functioning of various organs. Yes, it does burn calories but focus more on strength training, they burn calories post your workout too.
Stick to habits and practices you can sustain lifelong, don’t fall for short term stuff.
Noted , thanks
Ghr pr strength training kaise kre
@@sharmapreeti8568 pushups squats pullups (agar aapke paas bar hai) burpees
Diet break Ka concept bohot Accha samjhaya❤
This is the first episode ever ever in my podcast journey I felt like sharing on my WhatsApp status so that it can reach to maximum. Thanks a mill Raj n the guest for such an eye-opening and full of knowledge content.
Very Knowledgeable podcast. Many many thanks to both 🎉🙏😇
Hey Raj,
Excellent content. Truly helpful. Just one small thing, how much mental health plays a role in gaining/losing weight? I've read that as much as energy, calories, food, etc. are important factors, mind is as much important. Personally, my weight shot up during my depression period, and even now when I'm recovering and almost out of it, I'm struggling to manage my weight let alone shed it. Is that something to double click on? Would love some insightful podcast on it.
This is my life's best video for diet and fitness ❤
very nice infomative podcast,prasant desai sir is amaging.
Very very informative .loved watching❤
Hi...
I got this.in my auto list ... I have some unspoken topic which i feel it as important points*
* 1 gram of water take 1g cal.if 1gram of ice( not cream) how many Cal takes
It's a study spoke drinking cool water will burn more Cal. Is it True ? Is it common in all regen ( hot, cold, desert, rainy)
* Ghee melting point is low can reduce weight. As an observer olive oil never freez in cold counties too. Is this true?
Regards...
.
*
He is absolutely correct.... Mere sath bhi aisa ho hai agar mai Exercise routine me hu to kam khata hu and stress bhi kam hota hai.
Best podcast on health, I share it also , I will listen again and again
Just find out the relation between bmr and exercise.
Weight loss should not be the goal rather fat loss should be
And Raj please bring Akshay Chopra for health related podcasts
Probably the best video I have seen science behind calories management and weight management in a single video
Thanks
It compiles all knowledge i have 👍
What a great video 📸 loved it please bring more like this
4:20 Eating food transforms Chemical Energy to Mechanical Energy, not Electrical Energy😑... I'm not gonna continue watching the video anymore...
Bro is a spiderman villian.
We want more . Talk about business and finance more with Desai sir 🙏 . Plz Bhai invite him again
🙏🙏🙏
Really this video change my perspective about weight loss ❤
Too much informative must watch👌👌👌👌👌👌👌👌
Exercises are helpful to stretch muscles.
8 बजे के बाद लंच औऱ 8 बजे के पहले डिनर औऱ 11 बजे के पहले सोना और 5 बजे तक उठना।
I have started doing 50 Surya Namskar daily+Calorie deficit . It has worked magically.
Calorie deficit is the only answer for weight loss
Very informative and helpful! Keep such podcasts coming Raj!
Such a informative video..
Going to.share with my family nd everybody
Thanks for sharing💯
pros and cons of fasting plz....1 meal....no meal... fruits....dry fruits
Do fasting for daily healing of your digestive system which eventually leads to longevity and 1 meal a day is not sustainable and practical in most of our daily lifestyle.
Just be in 25% less calories than ur TDEE i.e. calorie deficit in long term and be patient to lose ur fat. It is as simple as that😅
Good podcast with clarity on health issues
I love how you tackle those topics with compassion and practical advices. It's an eye-opening listen for anyone looking to improve their health! 💪💪
This is the best podcast thanku soo much for sharing good information on weight loss ❤❤❤❤
Very informative.. Have shared with my family and dear ones🎉
Hi, @RajShamani, when the guests like such are invited and they explain any equations where calculation is required, it is a suggestion that you provide those equations!formulas in details, metrics, factors etc in your description and a visual glimpse of same when the explanation by the guest is being made. So, that it’s easier for any layman to understand and immediately take notes of it. It will also ensure that the information is worth it.
Thanks,
Layman😬😬
It's very tough to understand but yet it is very helpful
I agree when you excersice we eat less.. less or no craving at all for unhealthy food . I am obese and i am seeing the difference when i started working out..
In molar equation we multiple BMR with 1,1.2,1.5,1.9 according to our life style, it clearly means exercise play a huge role in calories expenditure, if you're not working out then you need to multiple by 1, if moderate then 1.2 and so on. Guys please exercise it plays a huge role in your calories expenditure
Dude wants to promote his weightloss course for people who don’t want to move their behinds to the gym.
Going to the gym will make your mental and physical health improve. it’s not just about being a skinny fat and it’s about transforming yourself into something better.
Will you please invite Shalini Passi? I believe, she has a great insight on life which no interviewer is extracting right with right questions... I trust you with your approach towards your guests...
God bless you Raj for this podcast...i hope it will help us
Thank you so much prasanth ji and raj .. 🙏
Why I am continuously getting MMT ad where Alia and Ranveer are asking about Chole Bhature 😂😂😂😂😂 how can I concentrate on this video 😅😅😅😅😅
same...ye kya chutiyapa h yar....kithe milenge bhatureeee
truth ..which people may critize but can't be ignored. well-presented podcast.
Thanks for this episode. I would like you to invite Dr Achyut Godbole sir (ex CEo of L & T Infotech), author of 60 books on various subjects in Marathi!
In the first 8 mins, the speaker caught my full attention to listen to this full podcast. He explained physics, chemistry and biology at the same time using the concept of weight loss. It shows and reflects his depth of knowledge from his 2 degrees at Stanford and Harvard.
Thanks for the podcast. Keep them coming 0:45
Thanks for listening🙌🏻
Half of the vlog is just for medical students.
Solution is organic food, veggies fruits salads, and must include protein in your daily meals.. walk and weight training always help in body toning.
Just 2 meals a day is best way to eat..
what an eye opener. Thanks to you Raj & Prashant Desai.
He’s really an brilliant man 😌
And same like him I’ve noticed that when I started eating breakfast daily I found that I started gaining weight 😢but then I hear breakfast is very important like Raj said,but now I’m clear
I read this topic in exercise physiology...he is right.. excercise role is only 5 to 10 percent in weight loss...proper diet and energy management is the right way to lose weight
But bro tell me one thing doesn’t exercise burn calorie?
So I think it plays more important role.
Energy management itself means calories in and calories out.
Exercise is doing calories out then how come everyone suddenly started to rule out exercise.
So doing exercise is completely waste?
I had started doing running and exercise and core training 4 month ago and I started liking it.
But now getting demotivated as everyone started to say it is useless. 😢
More mass from bodybuilding / strength building will directly influence the rate at which you burn calories at rest.
For example a 50kg guy having 20kg fat is now 70kg ..
If he starts strength training and adds few more kg of muscle mass.
That existing muscle mass will help that person in burning fat faster..
@@hemantbhandari9488
@@hemantbhandari9488bhai jo kar rha hai krta reh. Weight loss koi goal ni hona chahiye muscle mass increase and fat decrease hona chahiye chahe weight gire na gire ye specifically weight loss ka keh rhe hai which is senseless or I must say not your goal toh chill and run
@@hemantbhandari9488 exercise burns calories.. but diet has major role....Mera khud ka experience hai right diet and right time and water ka role bahut important hai ... excercise ke baad agar galat khaana khaya toh exercise ka effect bht kamm ho jaye ga...
@@painhammer7878 yes rgt kyu ke weight loss toh aap krlo ge ek baar lekin agar lifestyle change nahi kroge toh weight fir badh jayega....so exercise se jada important hai right diet and good lifestyle...
Very informative podcast. Thank you 🙏
Fantastic episode! This kind of scientific information is what is required. Not some mumbo jumbo
Very imformative podcast thank u raj💖
Really loved the way he put forward such complicated things in simple language ❤
Intermittent fasting eating at 6.30pm and 8hrs of sleep and limiting carbs ..or use coconut oil ..in rice while cooking then ..walking ..
For me ,I have to apply mind to understand what they are discussing,,they making it complicated ,weight loss is not a rocket science, but prahsnat bhai is trying to make it complicated ,or he is nor abke to make a common man to understand in simple language, no logic he given yet ,just some scientific word and he is happy to make you fool
@neilyanand i have tried all this and came out of obesity
Every Indian should definitely listen to this...our overeating culture is just making for an unhealthy population & most are so proud about it
Exactly...!!
Raj, it is always a learning experience and fun to watch your podcasts where you choose amazing people.
With reference to this particular topic I would like to share that the biggest things which was crucial in my weight loss program were:
1. Strength training
2. Interval training
3. Intermittent fasting.
A few more things are like having a carbs immediately after strength training which gets consumed in the immediate energy required and then having the protein.
Thanks a ton and all the best.
Please do get Rujuta Diwekar on your show, I promise you will enjoy it.
Mr Desai,Mr Raj thank you both for this mind churning knowledge,,woww,,,
Thank you for the amazing information... Bajrangbali Ji Bless you always brother
Diet tube india followers attendance here😅
Weight gain par ek podcast ❤
Valuable information ❤
Grateful
How beautifully he explained ❤❤❤
My grandfather died at the age of 92+, till that ag he daily took 1 bowl of ghee in morning, but his ghee is very pure made from own owned cow in traditional way and till his last days h is not having any disease, just because of old age he fell and due to injury he died. Desi A2 Cow ghee is amazing.
Excellent presentation with facts. Raj is as always number one cool guy. One fundamental thing i would like to add is mindful eating and chew your food so as to convert it into semi liquid form.
Wonderful episode. One thing that should have been talked about is thyroid and its role in metabolism.
Will cover this next time 🙌🏻
Firstly glucose is stored in liver in the form glycogen. Then extra glucose is store in fatty cells called adipose tissu ..In abdominal site..
Thanks for video , bring up the light on all this
Valuable information
I request you to please share some information regarding food suppliments i.e. Herbalife products and it's advantages and disadvantages
ऐसा मेरे साथ हो चुका है जितना मैने weight loss किया था उस से ज्यादा कुछ ही महीनों में gain कर लिया।
He mentioned a bit about Bariatric Surgery!!! Is it possible to know more about it from him? Is it safe? Has someone done it?
Hello Raj, I am a big follower of you and this video again is a masterpiece. I loved the detail. I just have one IMPORTANT question. I have seen so many videos by Dr Mindy Pelz, Dr ERic Berg etc who explains the science about intermittent fasting and how it can be done by simply skipping any meal and specially breakfast. Since u said that skipping breakfast is very bad , i am sure you are saying out of some reading or data or report. Could you please share that report or video or the content which explains the bad effects of missing breakfast?
Very detailed and clearly explained by guest
In India Ozempic is know as Rybelsus. By doctor advise I took medicine for a month 3gm. I gave amazing results however I stop it because it cost around 3200/ per strip containing 10 tablets so monthly it will cost around 10000 I don't understand why he said 1 lakh. .
Thanks Raj
I am listening all yr podcast, all are superb & Thanks all podcast in Hindi language
Experience says exercise is healthiest way to lose fat
sahi me bhai, mene video ni dekhi puri lekin ye buddha kuch na kuch bechta hoga tabhi bol raha exercise se kuch ni hota. humare kisaano din bhar khet jot aate, na unhe calorie pata na unhe BMI pata na unhe fat percentage pata, lekin is budde se iski umar me jada fit honge.
Gym vala excercise to faltu hai bhai, chhapri type lgta hai. Koi dusra idea btao
He said for men 38 inch abdominal circumference is worst but I think he may have more than 40 inch as per his body structure 😅😅😅
@@bkMishraIndia try hiit workout
Exercise helps burning and... Calories deficit acts as fuel in fire burning fat with speed and that's all.
Fantastic information filled podcast
Very true, felt it many times heard it for the first time. There js a reduced feeling of hunger after exercise.
Nice start same as the diary of CEO channel, content is amazing.
Hi please make a video on fulfilling calcium requirements preferably through natural diet
Vote for weight gain video
Comment section dekh k achha laga, we're mature enough ki kisi bhi bkwas ko sidha nahi msn lete, 😊
Suggestion noted bro! Will try and get someone to talk about weight gain aswell💯
@@rajshamani thank you sir
It was a great discussion lot of new things for me on weight loss❤ thanks raj sir
Always click LIKE your video before even watching.. Love ur channel.
I think ranveer and raj shamani are the best podcaster. I hope on future they will collab 😋
Very informative 😊