**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.
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.
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
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 🤗
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!!
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 !!!
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. ❤
I am a senior citizen 65+ and a diabetic.I weighted 65 kg.but as soon as I stopped eating sugar to my surprise my weight came down to 59 kgs.I limit my food intake and have intermittent fasting unknowingly,as I have my breakfast very late.I do yoga for 30 to 45 minutes and do all my household chores myself.😊
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
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
this podcast is all about how weight gain happens and very little about weight loss. main points are 1 . for sustainable weight-loss there should be calories deficit with diet break in between 2 NEAT is important 3 more protein and fibres in food 4 exercise including strength and cardio. ❤
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.
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.
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.
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
Absolutely love love this podcast ❤ the speaker is very knowledgeable and has a knack for breaking it down for the audience and Raj, Thanks for not interrupting his thought process and giving us an insightful podcast 😊
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.
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.
Bro i am telling you, you might hate the way he is explaining but he is extremely knowledgeable person whatever he has explained in this podcast are facts
Yeah sounds impossible, yet with Maria Luisa Clare, I've come to the conclusion that financially anything is possible. I got my self my dream car 🚗 just last weekend and a whooping $320k in savings already, My journey with her started after my best friend came back from New York and saw me suffering in debt then told me about her and how to change my life through her. Maria L Clare is the kind of person one needs in his or her life! I got a home, a good wife, and a beautiful daughter. Note!:: this is not a promotion but me trying to make a point that no matter what happens, always have faith and keep living!!
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.
Main 13 saal ki umar se cooking kar raha hu aur mujhe ye kaam bohot pasand hai. Maine decide kar liya hai ki mujhe Chef hi banna hai, chahe kuch bhi ho. Lekin mere parents kehte hai ki bawarchi ban ke kuch nahi hoga, wo chahte the main bhi engineering karu, jaise mere bade bhai. Mere bhai ne mujhe samjhaya aur bola ki apni talent abhi se dikhana shuru karo. Isliye maine 9th me cooking channel shuru kiya, lekin mummy-papa ne mana kar diya aur kaha pehle padhai par dhyaan do. 10th ke baad maine apna naya TH-cam channel "Cooking Beast Ayaz" shuru kiya aur tab se regular videos dal raha hu. Likes aur views kam aate hai, par mujhe apni skill dikhana hai kyunki cooking mere liye sabse zyada zaruri hai. Jsw 2
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😅
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 👍
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...
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😬😬
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.
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.
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
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.
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.
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.
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
Without exercise, I lost 4 kg within 1.5 months by managing my diet . Intermittent fasting and once a week rice with raagi , veggies, and fruits only pomegranate guava n apple. Lots of greens n water. It's possible.
Are bhai kaise logo ko invite kar rahe to aaj kal , aur ye to bas misinformation faila Raha hai . Please acche guest ko invite karo like pehle kar rahe thay .❤
Hold up a second. 21 mins ago this video posted, your comment is 15 min ago...which means in 6 minutes tumhe pure 1 hour ke podcast dekhkar pata bhi chal gya ye misinformation faila Raha hai ? This is crazy stupid comment for fucks sake.
Most doctors are misinformed in today’s age because you are brainwashed. They say don’t worry about diet, eat non veg food for gaining protein etc etc… 😂
**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
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.
The Solution to loose weight starts at 35:18. Thanks me in advance.
Thanx 😅
😅 thank you
Thank you very much
seriously thank you!! I was gonna close when he said exercise doesn't help in weight loss lol
hahahahaha
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.
I lost 77 kg by eating proper good at proper time plus 20 percent excercise in 285 days
@@sachinagarwl168how many calories do u intake daily ?
Eat half stomach
Drink water twice
Exercise three times
Laugh four times
Screw urself in the ass daily
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 😇
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 🤗
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
aise hi teacher ke karan, mujhe arts lena pada
Hahahahahehehe.love from pakistan.
Bhai first try to be proud what u took, and second every thing earns you money you just need to believe in yourself and nothing else
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 !!!
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. ❤
I am a senior citizen 65+ and a diabetic.I weighted 65 kg.but as soon as I stopped eating sugar to my surprise my weight came down to 59 kgs.I limit my food intake and have intermittent fasting unknowingly,as I have my breakfast very late.I do yoga for 30 to 45 minutes and do all my household chores myself.😊
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
Awesome video abhi tak maine is tarah ki video youtube pe nhi dekhi...thank you raj n prashant sir...🙏
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
this podcast is all about how weight gain happens and very little about weight loss.
main points are
1 . for sustainable weight-loss there should be calories deficit with diet break in between
2 NEAT is important
3 more protein and fibres in food
4 exercise including strength and cardio.
❤
Thanks!
Extremely informative. Thanks Raj for a marvellous guest.
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
The way he explained everything is brilliant. Very informative at the same time eye-opening podcast.
Diet break Ka concept bohot Accha samjhaya❤
Very Knowledgeable podcast. Many many thanks to both 🎉🙏😇
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
Diet tube india followers attendance here😅
This podcast is most informative than any i have ever seen salute to you and shri Prashant Desai
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.
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
Every Indian should definitely listen to this...our overeating culture is just making for an unhealthy population & most are so proud about it
Exactly...!!
Gr8 conversation 👍
Productive insights
I have started doing 50 Surya Namskar daily+Calorie deficit . It has worked magically.
Calorie deficit is the only answer for weight loss
Absolutely love love this podcast ❤ the speaker is very knowledgeable and has a knack for breaking it down for the audience and Raj, Thanks for not interrupting his thought process and giving us an insightful podcast 😊
Very good information but difficult to understand. it's more technical.. hope it was explained in an easy to understand language for common man.
Thank you for this informative and helpful video. The explanations were clear and well-presented. I look forward to more content like this.
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
Thanks
We want more . Talk about business and finance more with Desai sir 🙏 . Plz Bhai invite him again
🙏🙏🙏
Great questions Raj! I can listen to Sir all day!
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.
In short he said everyone's theory of explanation of weigh loss is not rite but the same theory explained by me is rite🧐💅
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.
He achieved electrical energy. Anyone who will touch him will get electrical shock ⚡️ 😂😂😂😂😂
Bro i am telling you, you might hate the way he is explaining but he is extremely knowledgeable person whatever he has explained in this podcast are facts
Very informative and helpful! Keep such podcasts coming Raj!
Weight gain par ek podcast ❤
Encyclopedia of weight knowledge in 1 hour & 15 minutes video. This is my opinion.
Fantastic episode! This kind of scientific information is what is required. Not some mumbo jumbo
Really this video change my perspective about weight loss ❤
Thanks for the podcast. Keep them coming 0:45
Thanks for listening🙌🏻
This is my life's best video for diet and fitness ❤
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
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! 💪💪
$75k biweekly changed my mindset and behavior, my goals, my family and I've to say this video has inspired me a lot!!!!❤️
I'm feeling really motivated.
Could you share some details about the bi-weekly topic you brought up?
Yeah sounds impossible, yet with Maria Luisa Clare, I've come to the conclusion that financially anything is possible. I got my self my dream car 🚗 just last weekend and a whooping $320k in savings already, My journey with her started after my best friend came back from New York and saw me suffering in debt then told me about her and how to change my life through her. Maria L Clare is the kind of person one needs in his or her life! I got a home, a good wife, and a beautiful daughter. Note!:: this is not a promotion but me trying to make a point that no matter what happens, always have faith and keep living!!
Wow 😱 I know her too!
Miss Maria Luisa Clare is a remarkable individual whom has brought immense positivity and inspiration into my life.
I got started with a miserly $1500. The results have been mind blowing I must say TBH!!
Good to see Ashneer talking about fitness so much 🎉
😂
"Sir" is one of the brand ambassadors of burger king and preaches people about healthy eating habits..
Really?😯
He’s not promoting Burger King so it’s fine
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.
Main 13 saal ki umar se cooking kar raha hu aur mujhe ye kaam bohot pasand hai. Maine decide kar liya hai ki mujhe Chef hi banna hai, chahe kuch bhi ho. Lekin mere parents kehte hai ki bawarchi ban ke kuch nahi hoga, wo chahte the main bhi engineering karu, jaise mere bade bhai. Mere bhai ne mujhe samjhaya aur bola ki apni talent abhi se dikhana shuru karo. Isliye maine 9th me cooking channel shuru kiya, lekin mummy-papa ne mana kar diya aur kaha pehle padhai par dhyaan do. 10th ke baad maine apna naya TH-cam channel "Cooking Beast Ayaz" shuru kiya aur tab se regular videos dal raha hu. Likes aur views kam aate hai, par mujhe apni skill dikhana hai kyunki cooking mere liye sabse zyada zaruri hai. Jsw 2
Sab jagah same comment kr rhe ho ...
@@gavika2018 try kr rha hai krne do bhai. Its just way of Marketing.
Too much informative must watch👌👌👌👌👌👌👌👌
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😅
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 👍
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...
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😬😬
Wonderful episode. One thing that should have been talked about is thyroid and its role in metabolism.
Will cover this next time 🙌🏻
Thanks for the lovely podcast it was eye opener for me ❤ very good explanation it will resolve all your doubts related to diet and health
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
very nice infomative podcast,prasant desai sir is amaging.
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.
This is the best podcast thanku soo much for sharing good information on weight loss ❤❤❤❤
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.
Very very informative .loved watching❤
8 बजे के बाद लंच औऱ 8 बजे के पहले डिनर औऱ 11 बजे के पहले सोना और 5 बजे तक उठना।
Bhai ji subscribe kar liya, aap bhut acche video bnate h, thanks, hme b kafi kuch sikhne ko milta h.
Firstly glucose is stored in liver in the form glycogen. Then extra glucose is store in fatty cells called adipose tissu ..In abdominal site..
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
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
It’s a known fact that max weight control comes from the management of food.
Definitely a good video
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.
Thank you for this podcast. Please keep the English subtitles.
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.
Best podcast on health, I share it also , I will listen again and again
Conversation starts timer is a great addition Raj🙂
Really very good. Thanks a lot 🙏
Calorie deficit doesn’t always work because the BMR requirement keeps getting lower and lower if we reduce calorie intake.
Such a informative video..
Going to.share with my family nd everybody
Thanks for sharing💯
Raj Bhaiya Acharya Prashant jii ko podcast pe bulaoo please ❤❤❤
Sir me video dekh raha hu or mujhe bahot details me samajh aa raha hai thank you and i subscribed ❤
by the way raj shamani is sindhi proud of you brother
Hahah yessirrr! Thank you🙇🏻♂️
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
This old man will make so many lazy people who already dont want to do any kind of exercises 😂😅😂
Without exercise, I lost 4 kg within 1.5 months by managing my diet . Intermittent fasting and once a week rice with raagi , veggies, and fruits only pomegranate guava n apple. Lots of greens n water. It's possible.
Very informative podcast. Thank you 🙏
Is he a certified nutritionist or doctor??? How can be sure about all these information??? Isn't that influenced by Instagram???
❤❤❤🎉🎉 many thanks
Raj bro bring Acharya Prashant please
How beautifully he explained ❤❤❤
Are bhai kaise logo ko invite kar rahe to aaj kal , aur ye to bas misinformation faila Raha hai . Please acche guest ko invite karo like pehle kar rahe thay .❤
Hold up a second. 21 mins ago this video posted, your comment is 15 min ago...which means in 6 minutes tumhe pure 1 hour ke podcast dekhkar pata bhi chal gya ye misinformation faila Raha hai ? This is crazy stupid comment for fucks sake.
Pehle tu science samaz chomu🤡😂 aagya keyboard warrior banne brainwashed
true.
Video upload huye 49 min huye comment tune 7 min bd kiya just tere ko 7 min m pta lg gya ki video m shi bt h ya glt bt h puri video toh dekh bc😂😂
Exactly
Really loved the way he put forward such complicated things in simple language ❤
Bring Lawrence Bishnoi plz 💀🧐😂🧨
Salman gussa ho jayega 😂😂
If you follow yogic lifestyle so Everything is possible by yoga
Yoga se hi hoga 🧘
Yeh kis kis ko late rehte ho, I'm a medical student and most of the medical shit that he said is fake (but he said it with so much confidence..lol).
Management Kote se admission Mila hoga.
Teri samjh nahi aayega bhai..
Bro u r student keep in mind😂😂😂
Most doctors are misinformed in today’s age because you are brainwashed. They say don’t worry about diet, eat non veg food for gaining protein etc etc… 😂
Waise bro according to you kya galat bola h isne
Very informative.. Have shared with my family and dear ones🎉
What a great video 📸 loved it please bring more like this
You are giving great knowledge to weight loss and fat loss
I think ranveer and raj shamani are the best podcaster. I hope on future they will collab 😋