I am a studied nutrition scientist and the last 10 years I recognized a lot of patterns. One of the patterns is that many people eat a lot in between meals. Because they are bored or try to increase their motivation at work. When I asked them to write down exactly what they ate throughout the day, many were surprised at how much they ate. Eat with consciousness. Realize how energy-rich some foods are.
How should one control or find an alternative to eating in getting such motivation? Training our focus is one way but are there any alternatives to food?
I also used to snack a lot with unhealthy food , I started drinking water instead or eating fruit like grapes and cherries throughout the day.a lot of people ,me included ,eat because they are bored not because they are truly hungry .
@@Rachel.DawnAmber try water or having a bowl of cherries/grapes/whatever fruit you like ,in a different room and walk there whenever you want to snack and take a small portion .Helped me out a lot .
I really needed to see this. I started my diet and exercise routine in April this year. At first, I was eating around 1,200-1,500 calories a day and I started cycling twice a day, 45 minutes each time. My weight dropped very fast, but I was utterly exhausted, I started getting migraines, and my hair became weaker. About a month and a half ago I pumped the breaks on my routine. Now I'm eating around 1,500-1,700 calories a day and I only cycle for 45-60 minutes in the morning while staying mildly active throughout the day. I'm still losing weight, but I feel so much better. I'm down 50 lbs. with 30 more to go, and I've never felt better. :)
I have a slightly different situation, I was eating 1800 calories thinking that was my deficit but after seeing a dietican and having a blood test come back healthy, its turns out my Basal metabolic rate -BMR- is around 1500 cal and my caloric deficit is around 900. (I cycle a lot) I would reccomend suppliments if your dieting tho, just to make sure your not missing out on anything important.
Your numbers may be inaccurate by as much as 20%, as the FDA lets them deceive you on every label. I stopped calorie counting and just became mindful of what I am eating instead.
I can attest that my quality of life improved dramatically when my motivation for eating well and exercising became based on what healthy means for me, and not weight loss. Decoupling oneself from the anxiety to lose weight is such a game changer.
Exactly..the stress from not loosing weight fast was enough to make me gain it all back and more..I'm still on the journey and will do it more healthier way this time
What finally clicked for me was healthy food was the most important part. Getting a well balanced diet where I was getting a wide variety of vitamins and minerals and feeling good about what I was eating is helping me stay on track. I’m losing about 1.5 pounds each week but I assume much of that is just because of my size and I’m sure once I get to a certain point that will slow down. I’m hoping to do about a pound a week long term but for right now I’m having fun trying new foods and learning about the calorie content of each of them. Never crossed my mind that I could gorge on asparagus and it was only going to be 80-100 calories as opposed to 800-900 if I ate a similar amount (weight wise) of fried potatoes.
A year ago, I started light exercise, which was jogging in place 5 minutes a day. I couldn't even finish 5 minutes without feeling terribly exhausted. Now I can jogging faster for 15 minutes and still feel great. My doctor asked me if I'm an athlete because he noticed that my heart beats slowly. I told him I'm not an athlete. All I do is light exercise which is jogging in place 15 minutes a day. I lost 27kg and now my BMI is below 22.
I started exercising in 2019 and it took me 3 years to completely shed off the weight. I used to feel breathlessness, joint pains and have flu frequently. But it changed my life. I came down to 54kg from 75kg. Thanks for covering this topic ted ed.😊🥰
@@abhinavreddy5666 sounds cool!... how long ago did you get to 85kg? Have you been able to mantain it? I've done similar in the past, but struggled to maintain (with any diet really).
Prior to Covid I was about 240-250 pounds due to binge eating. During and after the lockdown, I got the help i needed to stop binge eating, started eating less junk foot and eating more fruits and veggies, and made it an effort to walk for about a mile or if I can't walk, workout for 30-40 minutes a day. I'm currently sitting at 160 pounds and I feel pretty dang good about the progress I've made, and my body overall.
As someone who has had a binge eating disorder and is now severely restricting themselves(and battling almost every minute and every day), this video is an eye opener. Thanks from the bottom of my heart, truly.
I used to go on a fitness journey in hopes that I could lose weight. That made me miserable because I would either get mad at myself if I didn't lose the weight fast enough (sometimes, I actually gained weight), or lose the weight I wanted but stop whatever workout/ diet plan I was on and fell back on my old habits. Now I realized that I wanted to focus on finding a healthy lifestyle that was suitable for me. I don't want to go through an intense plan and then stop because it made me feel like I was punishing myself. I've been learning how to cook more meals that I like. I always feel proud of myself whenever I finish eating a healthy meal that I made. I feel like I earned the right to eat a meal. On top of that, I've also been using physical activity as a coping mechanism.When I feel sad, I would just walk around a park or the beach for an hour. If I feel bored, I just hop on a indoor cycling bike and watch an hour long video because I might as well make my time on TH-cam be more productive. Then if I miraculously have the energy and will power, I will go out of my way to follow through a workout here on TH-cam. Focusing on finding a healthy lifestyle has made me more happy and kind towards myself. I don't get upset if I don't lose as much weight and I feel like for once, I actually don't mind making some permanent changes. I just keep telling myself to just do something everyday.
I always thought starving would make me loose weight fast because I find exercising hard, but, this video is an eye-opener for me as it scientifically proved to me I'm wrong...I have to change my mindset and to start exercising more.
Well, make a research about intermittent and prolonged fasting. They can help you and you will not lose weight. It makes much more sense over your regular "calorie restriction". Prolonged fasting can also have so many other benefits! But PLEASE!!! Make your research and learn how to make them properly first! Good luck and have fun!
As someone who has hated exercise I had to examine why I hated exercise (sweat, time, being preached to, boring or difficult routines) and problem solve to find what I did like. For example - I like my own music, so I tracked down short videos on YT with presenters & routines I could handle that didn't have soundtracks, and just put on my own jams. The more I've done that, the more "wow I don't feel so tired all the time/I feel stronger" I've felt and that kept me motivated. Seriously just making a habit of a 6min stretch video 2x a day before and after work has helped, but yeah, it took awhile to get used to and stop trying to mentally escape out the airlock so to speak.
I have a body that very easily gains weight and very easily loses it. Throughout my life my weight has fluctuated A LOT and most of the times when i wanted to lose it, i just starved myself. Did it work? Yes, i would lose about 3-5kg a week, but immediately after i stopped it and tried reintroducing enough food to function i would gain it all back plus more. Now i have been on a low calorie intake diet that gives me enough to live healthily and don't starve, and have been slowly losing the weight i wanted while maintaining my lifestyle and not crying from starvation every night. Stay safe
@@TheImmortuary this video is wrong on so many levels. As you said you don't lose muscle if you water fast for a few days, it does wonders to the mind and body. I'm fasting every 6 months for 7 days and I'm not losing muscles at all. Bad video, one that shows the system of you not getting out from the disease called obesity.
I am 5'9 and had started losing weight 4 months ago,by changing my lifestyle.Only eating homemade food, not using sugar and exercising for about 30min. I have come down from 98kg to 81kg. Planning to go upto 70kg.
Well done! I’m the same height as you. Was 108kg 10 days ago and now I’m at 105kg. I never knew losing weight could be so easy, all you have to do is reduce your calorie intake by about 500-1000. Crazy.
This is awesome but true. It took me two years to lose weight and once I lost the needed weight, it makes maintaining my weight and size easier. I am still maintaining the body that I have achieved more than a decade ago. 😊
As a dietician, do you mention the benefits of cutting out carbs? What about intermittent fasting, keto? This video is actually horribly out of date. There are healthy ways to rapidly lose weight. This video doesn't mention any of them. Dieticians are generally very out of date though - they are taught outmoded ideas in college and it hangs around for a long time. Only a select few ever question the education they received in college. Do yourself and your clients a favour and ditch the calorie deficit model, and look onto the hyperinsulinemia barrier to weight loss. That's where the gold is.
@@andoletube Cutting out carbs, IF and keto are really not that good. Cutting out carbs means you'll overcompensate with fats and protein, same for keto, IF means you just change when you eat all the unhealthy stuff after you adapt. With cutting out carbs especially the bulk of the weight you lose is just water weight. Cutting calories and exercise as boring as it sounds is the most stable way of losing weight long-term and keeping that weight off, especially with breaks for maintenance days it teaches you long-term healty eating habits. (I'm not a dietitian but I did try every fad diet out there only to fail miserably in all of them and end up worse than before I dieted)
@@andoletube I am aware of these diets being successful for rapid weight loss, but it's not sustainable for most people. Carbohydrates are the body's preferred source of energy. Restricting any food group could lead to binging later on and is the reason why I don't talk about these methods unless there is a medical diagnosis that requires it. Then it becomes very individualized. I would never consider forcing this information onto clients as "doing them a favor." All of this information makes eating a stressful experience when it shouldn't be. Many people's issues with food go beyond the plate. There are emotional, cultural, and psychological factors. Nutrition is not a one size fits all science.
Very good informative video - I’ve literally just had a new client arrived asking why we cannot cut more calories and that he feels we’re giving too much food. (Approx. 300 calorie deficit) Unfortunately many people believe they have to starve to lose weight which, like the video states, will have the opposite affect! However, as long as training, nutrition and rest are all on point dropping weight the correct way will still be fast as long as you are consistent! My clients have no choice but to be consistent as we are a residential training facility controlling everything for them. Patience is still needed, although it can be fast it still takes several weeks or months depending on your starting weight. To all those people out of shape just stay committed and believe in the process! Be disciplined and you will reach your goals💯
I’m in college studying to become a dietitian and this is awesome! I’m so excited to be able to help people through this incredible journey and to get better at weight management myself! Thanks for this awesome video!
A fitness journey or losing weight should be more of a lifestyle change than focusing on weighing less or fitting into smaller clothes because you will put it back on just as quick.
Thanks! I've started doing statistical work recording the correlation between weight loss and heart health. I used myself as a candidate, I started with a 900 calorie diet (I often went over) and ate this way for 20 days. I lost 6lbs in the first 5 days and then I gained 1 pound on the last day of the 900 calorie diet. (My Bpm remained the same throughout.) This was very insightful - thank you! You are helping out tons of people Ted.
I learned in school about a substance that blocks mitochondria from making ATP releasing the energy as heat instead. People used it for diet purposes and you can imagine the side effects of that. I also worked for a pharmaceutical company that created a diet pill that interfered with the cannabinoid system and that was pulled from the market because depression was a common side effect. There is no fast/easy way to lose weight, that won't come with serious health problems.
For me, I don’t have any specific diet on mind, just eating my meals as usual. The only difference is that I controlled my portion sizes of my meals, trying my best to eat less sweets or junk food, sometimes not eating them for a week. Around late 2021 to middle of 2022 I started before I turned 20, from 65 kg to 57 kg as my average weight. Just exercise for like 6-7 months, every other day ( one day of exercise and one day of rest ) and eating my meals regularly with some hot tea, coffee or anything hot to burn the sugar and oil I consumed in my body, I had no specific time limit on my exercise just a cardio or hiit workouts around 5 to 30 minutes ❤😊
Hot water or tea won’t burn sugars and fats. 😂😂 Not because they melt on hot water, doesn’t mean they got flushed out immediately. Our digestive system works differently.
They hire various animation studios to do these for them, and they are obviously planned months in advanced. With careful planning, they have enough videos to upload consistently. I highly recommend checking out the end of the description, there is where they credit the animation studios and other creatives involved. As far as I can tell, they hire a different animation studio from all over the globe for nearly every video, that's why each video can feel so different!
I started taking my health seriously almost a year ago. And while not every single day is a perfect diet and a perfect workout, I have lost a little over 30 pounds. A little effort daily goes a long way
I lost 200 pounds in a year because the phlebotomist at my doctor's office gave me a tip that changed everything. She said drink a half ounce of water for every pound you weigh. (I'd been drinking only 64 ounces a day) I started drinking a gallon of water a day, walking an hour, and having a diet with restricted sodium and carbs and sugar. The late night cravings that always ruined my past diets wasn't being hungry, it was being thirsty. And that's why the water helped so much. Planning occasional days where you can carefully fall off your diet helps a lot, too, because if you think you'll never overeat again, this won't last. I have two a month.
Drinking too much isn't healthy either. It is way more important to just listen to our bodies. Drink when thirsty and try to drink something with every meal, as it helps you feel fuller.
Such a great video! As a nutrition coach for digital nomads, the most common pattern I see is that people want to lose the weight that they've gained throughout the years, in 1 month or less. Of course that's possible, but it's definitely not sustainable! If you gained the weight over years, it *should* take more than 1 month to lose it then. The more sustainable habits you can plan into your everyday life, the more successful you'll be with losing the weight and keeping it off. Be patient with yourself, and appreciate the process - your body really is an incredible thing!
@Singing Taing try focusing on "adding" instead of "subtracting". For example, instead of thinking about taking away carbs, or restricting the amount of calories you eat everyday, focus instead on *adding* more lean proteins or vegetables to your meals. This will help improve your overall feelings towards foods because you're not constantly thinking about depriving yourself every minute of the day. I'd also suggest instead of focusing on the number on the scale, focus more on other intrinsic goals, such as feeling more energized, feeling more comfortable in your skin, etc. Would that be something that you could do? :)
The best way I saw successful weight loss described was imagining a bucket with a small hole. The water leaving the bucket = weightloss and adding water = consuming calories. So if you add lots of water incessantly, you also lose a lot of water out of the hole. But the bucket will stay full (overweight). If you only pour drops at a time (severe calorie restriction), the bucket won’t fill but the water will leak out of the hole extremely slowly. If you fill it enough (eat enough), but not too much, water will leave the hole at a steady rate and if you don’t overfill it (overeat), then you can get the bucket to a good amount of water. Since seeing weightloss this way I never starve myself anymore. I’ve lost 15 pounds over 4 months - pretty slow but a lot more sustainable. It doesn’t feel like I’m dieting because I’m not. I haven’t cut out any food groups (except I’m vegan for environmental reasons), exercise moderately (weightlifting 4x a week, hitting roughly 10k steps a day, and some fun activities here and there like dance and yoga), and have had the most success of all my weightloss attempts. There’s really no secret or magic trick.
Although these suggestions are fine for people without hormonal imbalances, issues such as obesity and PCOS require approaches that aren't one-size-fits-all. Once you reach a level of obesity or are diagnosed with PCOS, problems such as insulin resistance mean that it's also important to consider how foods affect blood sugar and insulin and not just calories in/calories out which is an incredibly simplistic tool erroneously linking a law of physics to a complex biological organism.
I started counting calories, and found that if I cut my portions of meat to no more that 4 oz, and fill in the missing bulk with vegetables, I feel as full as I did before dieting. I haven't lost a lot of "weight" but I'm down two belt notches and it's only been a couple weeks.
An advice that I give to the people who want to do exercises (no matter their reasons: to lose weight, to look attractive, to be strong and muscular): Combine your exercise with some sports that you love. Can be football, soccer, martial arts, gymnastics. I do exercise but also I practice karate, takenwoo, boxing and I'm learning ballet and gymnastics.
@@samtepal3892 are there any YMCAs nearby? I live near a few and they have swimming pools. I'm not sure if all of them do but it might be worth looking into.
@@samtepal3892 samee, I am love swimming the only swimming pool near is around 3km away and costs an entry feee and it might be okay to go once or twice but every day or every week will be too expensive for me too scared to swim in beaches
Best weight loss phase I ever had was “just lose 1 lb a week”, by slow reduction of calorie / deficit. I could have treats, but minimise them. Bad week? Ok - try again next week - just keep going. Don’t “diet” - Slow & steady wins the race.
This really does hit home. Each person needs to find what works for their bodies to lose weight. What works for me won't necessarily work fork someone else. Great video!
I used to be obese, and struggled losing weight. Then I started counting calories and stuck to a calorie deficit and it worked for me. Now I'm skinny because I have an overactive thyroid and am struggling to *stop* losing weight. It's ok, I'm sorting it out with my doctor.
My 2¢: Maintain a calorie deficit, don't make it an extreme deficit, & make it something you will be able to make routine. That being said everyone has different calorie requirements, and it can change throughout life. And like with every diet adding exercise is very beneficial but doesn't just mean going to a commercial gym just pick something you enjoy that gets you moving.
I counted calories for a long time, never did any good. I went keto, never even thought of calories, and the weight just disappeared. A veggie sandwich or a tiny bowl of pasta would leave me starving an hour later but bacon, eggs and cheese would fill me for a full day.
I'd also like to add that if you're just starting to diet and exercise, I'd recommend exercising first and dieting later to make exercise a routine. It's a lot easier to start with one thing and then move over to the next. Though I'd also like to mention that once I started exercising and my body began to adjust to it (about two weeks in)... I found that I actually wanted to start eating healthier? And it wasn't a mindset of "I want to start dieting" because I didn't. I think it was more so that exercise gave me more energy and made me feel a lot better, so I wasn't reaching for snacks that often. And the thought of eating something high in grease grossed me out. It was... such an odd change and one that I wasn't expecting at all. My stomach also shrank a month or so in, which was strange as I wasn't making many conscious dieting decisions. So... Start exercising, eventually (and naturally) you'll want to start dieting. Don't pressure yourself, if you stick with an exercise routine (3 times a week is enough!) it'll all fall into place. It's difficult to start exercising at first but it gets easier (and more fun) with time.
I lost 30 lbs by maintaining a calorie deficit but was only able to do so by counting calories every day and the entire process took 2 years of trial and error. The video is misleading cuz it doesn’t all the grief you experience doing it the ‘right’ way.
I wanted to lose weight fast. So I started starving myself restricting myself only to one meal. On my way I developed an eating disorder (bulimia). I would get hungry, eat uncontrollably and then puke it all out. It affected my mental health in the worst way. I suffered from unhealthy eating routine and stress induced constipation for months. I am still not completely cured but am surely eating healthily and started excercizing with a good routine.
Ketosis is what one must achieve in order to burn the fats. I can go three days with no food and break the fast using low carb food. Eat greens and fats
I lost 40 lbs from February to May doing intermittent fasting, I feel great. If you are curious about IF, please look for dr. Jason Fung's videos here on TH-cam, I highly recommend this.
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
As a fast food worker, I see varying levels of body weights. The biggest difference I see between people who have a relatively high body weight and a relatively low body weight is portion size. While many people get large fries and a large soft drink, the healthiest people will often get fries and a soft drink, but often opt for medium or even small size. The people who come in and get very small portion sizes can often be the most overweight, and they restrict themselves to a point where they’re starving themselves. Biggest thing, eat what you need and some of what you want, but don’t eat a bunch of what you want and only a little of what you need.
Honestly just being aware of your daily calorie intake as a starting point really helps with weight loss. I lost weight fairly well just making sure I was hitting my calorie intake of around 1500 cal per day with exercise...that was 2 years ago and I've gain 1st since then due to lack of exercise and poor diet. Now I'm having to get back on the exercise horse and it is HARD.
I read somewhere that the healthy way to loose weight is about 1kg per week. Faster you are just loosing water, slower you're not working properly. Results may vary, of course, but I gotta say that they work for me.
I lost 15% simply by moving house, which meant moving more, carrying and being on my feet for 16 hours a day. Increase in activity is the best way in my eyes.
there was an experiment showing that long term, low intensity activity like cleaning the house for a couple hours is more effective at burning calories than short term 30 minute exercises
I started trying to maintain a good diet and exercise routine for a month, as I am still really relatively young I’m just trying out different exercise methods and so I find one that works for me, and sometimes there are occasions which I’m eating certain foods and I don’t know how much calories or what kind of nutrients they provide So sometimes you just have to kind of guess with your knowledge already Which does not work most of the time.
I recommend getting a calorie tracker app. Some are free, some aren't. MyFitnessPal used to be pretty good when I tried it. Really proud of you for doing this sort of work now, because my family did not cultivate healthy food and exercise habits for me while growing up and it's made adulthood much more difficult. Keep at it!
This is a cute video, but definitely oversimplifies the holistic health benefits of calorie reduction. Ultimately, the best plan is the one that you'll stick to. However, fasting, or what this video might call "extreme calorie deficit" has many benefits in addition to weight loss. This is an extremely nuanced and well researched topic that, for obvious reasons, carries a lot of baggage for many people. Type of calories (macros) are important, as is the amount type of exercise while reducing calories.
I lost 15 lbs in 8 weeks by simply cutting back on the amount of food I eat at each meal, significantly reducing sugar intake, not eating at restaurants, not eating processed foods, and walking at least 2.5 miles per day. And then MAINTAINING that eating and exercise regimen
I lost 22 lbs in 3 months during a weight loss contest at in old workplace. I was about 28 and working out a lot at the time. I lost almost all the weight in the first 2 and last 2 weeks for eating almost nothing and working out hard. When I returned to my normal routine I beat out a few PR for strength 🤷
body weight has been an insecurity for me since i was a teen. i gained weight tremendously since my puberty. did an unhealthy diet in college and i gained weight more when i hit depression by being unemployed after graduating. i have gained 65kgs after that. when i got my first real job as a saleslady, i need to stand for long time and did that made me lose weight. i eat in particular time and i dont eat anymore after 6-7 pm. from 65kgs i am now 56 kgs. happy for the result and i will try my hardest to maintain this weight.
Calorie counting may work for people who are meticulous and disciplined. But If I was meticulous and disciplined, I need not have to reduce my weight in the first place. Restricting calories is frustrating (it may be possible for some people). It is like asking an alcoholic to restrict to just 1 peg. Technically it is possible, but practically, very difficult to achieve. Once I open a half kg ice-cream tub, no one can make me stop eating it. And if I stop eating half way through, the reminder of the ice-cream will consume every thought of mine. The easiest thing for me was Water Fasting and One Meal a Day Diet. Worked wonders for me and I am able to keep my weight off.
Everyone wants to lose weight fast. Yet rarely does anyone just want to slowly lose weight. Really should turn it around. Stop chasing to shed pounds. Chase fitness. Your ability to increase aerobic fitness will naturally bring your weight down to a more ideal range. Forget "lose weight". Get strong and fit.
Thank you TED-Ed for helping to educate the public on these things 🙏🏼 I found out the best way for me was cutting out fast food (I still eat out at restaurants), not eat too many sweets and added sugar stuff like soda and juices, and staying away from things that inflame my gut or I'm allergic to (I had a blood test for this done at a clinic 2 years ago). And walking or cycling everyday with strength training. I've been losing and it's sustainable. Don't cut out cut back.
I feel a shame to see many people go on a diet with reducing calories extremely and they lose a lot of muscle mass. I hope people consider health whether they do workout or diet
I lost 100lbs in 4 months, went from 273lbs to 172lbs. I ate 500 calories a day for the first 2 months, then 800 for the next 2. 45 minutes of fast walking a day, and 20 minutes of incline cycling. After almost 2 years I've kept the weight off and slimmed down to 155lbs. Would I recommend it to anyone? Not at all, the majority of people can't stick to it and it'll just make them rebound, and there's some serious health complications that can be had. I ended up with gallstones and had my gallbladder removed. Lose weight the right way, a couple pounds a week, that's how I slimmed down from 180 to 155
Intermittent fasting has worked wonders for me. I eat only in the evenings, but eat plenty, usually a good 2000cal, but I don't count. I cheat a bit at the weekends and have treats but Monday-Friday I eat only in the evenings. It took me a week or two to adjust to it but I've lost 30kg since June and on weeks where I don't lose weight, or I gain it because I've been enjoying myself on holiday, I can get right back to it. I've never had so much control of my weight before. It's stress free and completely doable over the long term. Giving my body a chance to lower insulin levels and prevent insulin resistance should also help with my family history of diabetes too.
@@dmyt-fr that's basically exactly the same story as me! Strongly recommend two books/audio books. The obesity code and a book about fasting by Jason fung, made everything so obvious and easy!
It's simple : if your diet is a chore instead of feeling like a new life habit, you're probably on the wrong track. The whole point of losing weight is to stay that way right ? So if you already can't wait to be done with it as soon as you start, how are you suppose to keep it long term ? Now don't get me wrong, it's not easy to START, but once you get into it, it should just become routine.
im not a very religious person but the practice of fasting from christian, islam and buddhist beliefs have been really beneficial. depending on my activity, i changed my schedule from 8-10-12 hr intervals. idk who recommended this in those religions but they had something figured out because ive never felt better.
In Islam, we have a whole month named Ramadan where we get to fast from sunrise till sunset, and its a great way to be spiritually disciplined and very healthy (as you can tell). I always find myself feeling the best during that time! And I try to continue fasting from time to time during the rest of the year.
@@elllllh14 it was actually during ramadan, i had a zambian friend who introduced me to the practice. he worked for our security and he's helped out my health so much.
Another reason "fast" diets don't work is because they're ultimately seen as temporary quick-fixes. Once a person resumes their previous behavior, they're just going to go right back to where they were. Permanent change takes permanent change.
Fast 4 days every month. Fasting(imo) shrinks the stomach. After fasting, u will not eat til full. You will start seeing food as a luxury, makes u eat slower. Idk how it works scientifically, but it works.
I tried a lot of diets before I got control of myself. As soon as one realize that energy in needs to be lower than energy out it gets super easy to lose weight if you're overweight. It took mig 15 years to dial in due to all the diets out there, they are literally all a scam. There is not one diet out there that works. Get a good food scale, start by weighing the food you're eating today and MAKE NO CHANGES. Track yourself for 2 weeks. After that, you decrease 5-10% of that intake by weight, if you're still gaining remove another 5-10% from the new intake. Also, big note - if you start working out at the same time, don't decrease any intake at first. Often you will need 5-10% more intake on training days, and still lose weight.
Fastest weight loss is done through fasting entire days without eating - 2-3+ a week interchangeably. Combined with exercise and healthier eating. You achieve a trifecta of repairing insulin resistance + boosted caloric deficit + and detoxing.
Im not an expert, but as someone with a strong record of losing weight and keeping it off (40lbs, 20lbs, and 10lbs in the last ten years or so), and having seen others struggle to lose weight, I can attest that the approach described in this video of small gradual changes to exercise and diet is the way to go. Too many try to go cold turkey, kill themselves at the gym and end up yo-yo-ing. Stress and intoxicants are all triggers. Learn about proper dieting, book a convo with a nutritionist. Importantly, Be good to yourself, and simply try to be a little better today than you were yesterday. Don’t be too hard on yourself if you fall off the wagon. Focus on small wins other than your body composition/weight at the start (mood, energy, the fact that you walked ran an extra two mins, ate one less bonbon). Commit to a lifestyle change. You can do it!!
Just eat once a day and drink only water, eat lean meat, and salad with no dressing. A bland simple diet. Consider your calories as something you are saving in a bank and then splurge on the weekend. I probably eat 800 calories five nights a week but on Friday and Saturday night I take in about 5,000 calories going out to eat and drinking wine. The overall average is about 1,500 calories a day throughout the week. Boom a 500 calorie deficit assuming you are burning 2,000 calories in a day. I dropped from 340 to 200 lbs in about 2 years, the first 6 months I lost about 80 lbs. The first few days was hard but after about a week you become used to it. Now I don't even feel hungry most days, nor tired. Doctor gave me a clean bill of health last week. Boredom is probably the worst thing you will deal with because I noticed I was starving when I had nothing to do.
this is so wrong. weight doesn’t have big relationship with diet. you can still lose weight without diet by doing various activities including exercise. additionally, exercise can boosts metabolism
That's why I call it a DIEt. I've tried many diets and none work. However fasting was excellent at maintaining a healthy weight for me. I have been obese my entire life apart from the years when I fasted.
I used an app on my phone to help me do just that. I logged everything I ate and drank each day and it totted up the calories. It also deducted calories for exercise I did. I could then see if I was meeting my target to slowly lose weight. I lost 2 stone in 4 -5 months.
This is the best and simplest explanation of weight loss. I’m saving this later incase I need a remainder on why not to rush things and for my family and friends. This should also be shown in schools as an aid incase none of this information is easily perceived in science/biology. Getting ahold of this mental curse we put on ourselves to stay in shape at any and all costs is dangerous. Children and teens need to know at a young age. Thanks for your video and cute/hilarious animations.
I am a studied nutrition scientist and the last 10 years I recognized a lot of patterns. One of the patterns is that many people eat a lot in between meals. Because they are bored or try to increase their motivation at work. When I asked them to write down exactly what they ate throughout the day, many were surprised at how much they ate. Eat with consciousness. Realize how energy-rich some foods are.
How should one control or find an alternative to eating in getting such motivation? Training our focus is one way but are there any alternatives to food?
You studied 10 years for what a free app on my phone does
@@Rachel.DawnAmber stop eating fatty
I also used to snack a lot with unhealthy food , I started drinking water instead or eating fruit like grapes and cherries throughout the day.a lot of people ,me included ,eat because they are bored not because they are truly hungry .
@@Rachel.DawnAmber try water or having a bowl of cherries/grapes/whatever fruit you like ,in a different room and walk there whenever you want to snack and take a small portion .Helped me out a lot .
“Slowly Is the Fastest Way to Get to Where You Want to Be”
- André De Shields
slow and steady wins the race 🔥
I have the best method, which is to lose 20 pounds in a month
I have the best method, I lose over 20 pounds a month❤❤❤
@@_ueij oh yeah, exactly
Slowly BUT effectively*
I really needed to see this. I started my diet and exercise routine in April this year. At first, I was eating around 1,200-1,500 calories a day and I started cycling twice a day, 45 minutes each time. My weight dropped very fast, but I was utterly exhausted, I started getting migraines, and my hair became weaker. About a month and a half ago I pumped the breaks on my routine. Now I'm eating around 1,500-1,700 calories a day and I only cycle for 45-60 minutes in the morning while staying mildly active throughout the day. I'm still losing weight, but I feel so much better. I'm down 50 lbs. with 30 more to go, and I've never felt better. :)
To be honest, I cannot imagine that only eating during a 4 hour timeframe everyday is healthy, but who am I to judge. All the best to you mate!
I have a slightly different situation, I was eating 1800 calories thinking that was my deficit but after seeing a dietican and having a blood test come back healthy, its turns out my Basal metabolic rate -BMR- is around 1500 cal and my caloric deficit is around 900. (I cycle a lot)
I would reccomend suppliments if your dieting tho, just to make sure your not missing out on anything important.
Your numbers may be inaccurate by as much as 20%, as the FDA lets them deceive you on every label. I stopped calorie counting and just became mindful of what I am eating instead.
Im glad things are working out for you! Hope you have a wonderful life
Let’s gooooo
Best advice on losing weight - don't think about. You main goal is training and diet itself, feeling better. View weight lost as an additional bonus
So incredibly lucky to be the type that feels good doing that.
I just would like to add to this: Find a flow that you are comfortable with, though this will take some experimentation.
I feel like the opposite is better. Logging your intake and seeing your weak points is a good way to make improvements
Just be healthy
Pragmatic view nice
I can attest that my quality of life improved dramatically when my motivation for eating well and exercising became based on what healthy means for me, and not weight loss.
Decoupling oneself from the anxiety to lose weight is such a game changer.
Exactly..the stress from not loosing weight fast was enough to make me gain it all back and more..I'm still on the journey and will do it more healthier way this time
😲
well said
What finally clicked for me was healthy food was the most important part. Getting a well balanced diet where I was getting a wide variety of vitamins and minerals and feeling good about what I was eating is helping me stay on track. I’m losing about 1.5 pounds each week but I assume much of that is just because of my size and I’m sure once I get to a certain point that will slow down. I’m hoping to do about a pound a week long term but for right now I’m having fun trying new foods and learning about the calorie content of each of them. Never crossed my mind that I could gorge on asparagus and it was only going to be 80-100 calories as opposed to 800-900 if I ate a similar amount (weight wise) of fried potatoes.
The animation team did a great work the part where the icecream fell and the cherry rolls to the healthy side is so good.
Nice catch 😁
I thought I was the only one who noticed 😭😭
That was really cute
That was really cute
@@Hannah.hanan05 me too 😭
Finding the ‘woman’s weight loss secrets: the unspoken truth’ ebook should be your top priority, even if it’s the last thing you do in life
A year ago, I started light exercise, which was jogging in place 5 minutes a day. I couldn't even finish 5 minutes without feeling terribly exhausted. Now I can jogging faster for 15 minutes and still feel great. My doctor asked me if I'm an athlete because he noticed that my heart beats slowly. I told him I'm not an athlete. All I do is light exercise which is jogging in place 15 minutes a day. I lost 27kg and now my BMI is below 22.
Wow man. Together with light exercise, did you change anything in your diet? Avoid junk? Diets?
bmis are a bit inaccurate but great job with the rest of the stuff
@@piyalichhajed6009 I did change my diet but not to the extreme like keto diet. I eat more fruits and less junk stuff, but not avoiding it completely.
@@urfuneral yes bmi is inaccurate but it can still be useful to track progress
@@rrsharizam true
I started exercising in 2019 and it took me 3 years to completely shed off the weight. I used to feel breathlessness, joint pains and have flu frequently. But it changed my life. I came down to 54kg from 75kg. Thanks for covering this topic ted ed.😊🥰
You did it the right way. Congratulations on your journey 💐
54? How tall are you?
Congrats! Do you have any advice? I'm trying to go from 72kg to 63kg.
I went from 100 to 85 in 3 months with extreme calorie deficit and I'm doing just fine.
@@abhinavreddy5666 sounds cool!... how long ago did you get to 85kg? Have you been able to mantain it? I've done similar in the past, but struggled to maintain (with any diet really).
Prior to Covid I was about 240-250 pounds due to binge eating. During and after the lockdown, I got the help i needed to stop binge eating, started eating less junk foot and eating more fruits and veggies, and made it an effort to walk for about a mile or if I can't walk, workout for 30-40 minutes a day. I'm currently sitting at 160 pounds and I feel pretty dang good about the progress I've made, and my body overall.
That's amazing. Pls help with some tips.
That's so fantastic. I wish you well. Did you get help from a dietitian?
@@deefee701 Surprisingly no! I just started working out, cutting back on the amount of sweets and snacks I ate!
awesome im so proud of u :-)
@@Tunade5 That's great! You're inspiring!
As someone who has had a binge eating disorder and is now severely restricting themselves(and battling almost every minute and every day), this video is an eye opener. Thanks from the bottom of my heart, truly.
Hey, as someone who used to be in your position, just wanted to let you know that you’re not alone! I hope things work out for you.
Hope you're doing okay😊
Being irresponsable is not a disorder
I used to go on a fitness journey in hopes that I could lose weight. That made me miserable because I would either get mad at myself if I didn't lose the weight fast enough (sometimes, I actually gained weight), or lose the weight I wanted but stop whatever workout/ diet plan I was on and fell back on my old habits.
Now I realized that I wanted to focus on finding a healthy lifestyle that was suitable for me. I don't want to go through an intense plan and then stop because it made me feel like I was punishing myself. I've been learning how to cook more meals that I like. I always feel proud of myself whenever I finish eating a healthy meal that I made. I feel like I earned the right to eat a meal. On top of that, I've also been using physical activity as a coping mechanism.When I feel sad, I would just walk around a park or the beach for an hour. If I feel bored, I just hop on a indoor cycling bike and watch an hour long video because I might as well make my time on TH-cam be more productive. Then if I miraculously have the energy and will power, I will go out of my way to follow through a workout here on TH-cam.
Focusing on finding a healthy lifestyle has made me more happy and kind towards myself. I don't get upset if I don't lose as much weight and I feel like for once, I actually don't mind making some permanent changes. I just keep telling myself to just do something everyday.
The weight loss naturally follows a healthy lifestyle anyways. It's good to change the focus onto simply feeling fit and healthy.
Even if you don’t loose weight, you stopped yourself from gaining it
I always thought starving would make me loose weight fast because I find exercising hard, but, this video is an eye-opener for me as it scientifically proved to me I'm wrong...I have to change my mindset and to start exercising more.
Starvation also messes with your metabolism, slowing it down. Which causes you to gain weight instead.
Well, make a research about intermittent and prolonged fasting. They can help you and you will not lose weight. It makes much more sense over your regular "calorie restriction". Prolonged fasting can also have so many other benefits! But PLEASE!!! Make your research and learn how to make them properly first! Good luck and have fun!
As someone who has hated exercise I had to examine why I hated exercise (sweat, time, being preached to, boring or difficult routines) and problem solve to find what I did like. For example - I like my own music, so I tracked down short videos on YT with presenters & routines I could handle that didn't have soundtracks, and just put on my own jams. The more I've done that, the more "wow I don't feel so tired all the time/I feel stronger" I've felt and that kept me motivated. Seriously just making a habit of a 6min stretch video 2x a day before and after work has helped, but yeah, it took awhile to get used to and stop trying to mentally escape out the airlock so to speak.
I have a body that very easily gains weight and very easily loses it. Throughout my life my weight has fluctuated A LOT and most of the times when i wanted to lose it, i just starved myself. Did it work? Yes, i would lose about 3-5kg a week, but immediately after i stopped it and tried reintroducing enough food to function i would gain it all back plus more. Now i have been on a low calorie intake diet that gives me enough to live healthily and don't starve, and have been slowly losing the weight i wanted while maintaining my lifestyle and not crying from starvation every night. Stay safe
@@godnyx117 "Make your research" is an important message that should be widely shared today.
Finally TED-Ed made a video on this. Losing muscle is not good. A slow weight loss program is always better than a fast one.
I disagree. The best method is the fastest method, Water fasting. Look up videos by Jason Fung among others...
@@TheImmortuary this video is wrong on so many levels. As you said you don't lose muscle if you water fast for a few days, it does wonders to the mind and body. I'm fasting every 6 months for 7 days and I'm not losing muscles at all. Bad video, one that shows the system of you not getting out from the disease called obesity.
@@Jmack1lla Nowhere near as much as doing a short-term crash diet.
@@TheImmortuary Exactly. I find this video and its science sus.
@@TheImmortuarycan’t the results of faster methods be temporary and really dangerous?
I am 5'9 and had started losing weight 4 months ago,by changing my lifestyle.Only eating homemade food, not using sugar and exercising for about 30min. I have come down from 98kg to 81kg. Planning to go upto 70kg.
Can u tell me ur insta i want to talk my weight and height as same as u like 95 I want to lose weight before my school farewell pls help
@@humaaleem5596 sure, just search "drelwein"
Well done! I’m the same height as you. Was 108kg 10 days ago and now I’m at 105kg. I never knew losing weight could be so easy, all you have to do is reduce your calorie intake by about 500-1000. Crazy.
Keep going and remember even if you don’t loose as much one week, you still didn’t gain weight
Wow 4mos it's been more for me and can't get even half that
So... Tapeworm it is!
Lol
My tapeworm got diabetes from what I fed it
Short answer: no
Thanks
Thanks
thanks
Long answer: Noooooooooooo
Fr thank you
This is awesome but true. It took me two years to lose weight and once I lost the needed weight, it makes maintaining my weight and size easier. I am still maintaining the body that I have achieved more than a decade ago. 😊
I'm a dietitian and found this to be very well explained. Will be sharing this video with my clients. Thank you TED-Ed.
As a dietician, do you mention the benefits of cutting out carbs? What about intermittent fasting, keto? This video is actually horribly out of date. There are healthy ways to rapidly lose weight. This video doesn't mention any of them. Dieticians are generally very out of date though - they are taught outmoded ideas in college and it hangs around for a long time. Only a select few ever question the education they received in college. Do yourself and your clients a favour and ditch the calorie deficit model, and look onto the hyperinsulinemia barrier to weight loss. That's where the gold is.
@@andoletube Cutting out carbs, IF and keto are really not that good.
Cutting out carbs means you'll overcompensate with fats and protein, same for keto, IF means you just change when you eat all the unhealthy stuff after you adapt.
With cutting out carbs especially the bulk of the weight you lose is just water weight.
Cutting calories and exercise as boring as it sounds is the most stable way of losing weight long-term and keeping that weight off, especially with breaks for maintenance days it teaches you long-term healty eating habits. (I'm not a dietitian but I did try every fad diet out there only to fail miserably in all of them and end up worse than before I dieted)
@@andoletube I am aware of these diets being successful for rapid weight loss, but it's not sustainable for most people. Carbohydrates are the body's preferred source of energy. Restricting any food group could lead to binging later on and is the reason why I don't talk about these methods unless there is a medical diagnosis that requires it. Then it becomes very individualized. I would never consider forcing this information onto clients as "doing them a favor." All of this information makes eating a stressful experience when it shouldn't be. Many people's issues with food go beyond the plate. There are emotional, cultural, and psychological factors. Nutrition is not a one size fits all science.
glad to see dietitian are finally coming around to real health
Thanks ted for such awesome content btw upload more riddles they're so good!
I also love the riddles!!
Same
Big bump
Okay Ted-ed needs to see this comment, because those riddles are incredibly fun.
More riddles pls I concur
This was beyond helpful, I’m so glad I was recommended this!
Very good informative video - I’ve literally just had a new client arrived asking why we cannot cut more calories and that he feels we’re giving too much food. (Approx. 300 calorie deficit)
Unfortunately many people believe they have to starve to lose weight which, like the video states, will have the opposite affect!
However, as long as training, nutrition and rest are all on point dropping weight the correct way will still be fast as long as you are consistent! My clients have no choice but to be consistent as we are a residential training facility controlling everything for them.
Patience is still needed, although it can be fast it still takes several weeks or months depending on your starting weight.
To all those people out of shape just stay committed and believe in the process! Be disciplined and you will reach your goals💯
I lost 31kg in 3months by keeping a diet and intermittent fasting. And I’m 100% healthy, feeling energetic and not fatigue anymore.
How ? can you please brief about it?
I’m in college studying to become a dietitian and this is awesome! I’m so excited to be able to help people through this incredible journey and to get better at weight management myself! Thanks for this awesome video!
A fitness journey or losing weight should be more of a lifestyle change than focusing on weighing less or fitting into smaller clothes because you will put it back on just as quick.
Thanks!
I've started doing statistical work recording the correlation between weight loss and heart health. I used myself as a candidate, I started with a 900 calorie diet (I often went over) and ate this way for 20 days. I lost 6lbs in the first 5 days and then I gained 1 pound on the last day of the 900 calorie diet. (My Bpm remained the same throughout.)
This was very insightful - thank you! You are helping out tons of people Ted.
I learned in school about a substance that blocks mitochondria from making ATP releasing the energy as heat instead. People used it for diet purposes and you can imagine the side effects of that. I also worked for a pharmaceutical company that created a diet pill that interfered with the cannabinoid system and that was pulled from the market because depression was a common side effect. There is no fast/easy way to lose weight, that won't come with serious health problems.
I learned this one during our Biochem.
I love this TED-Ed video so much! I love the example too (Sam and Felix).
Sam starts with S as in slow while Felix stands for fast
For me, I don’t have any specific diet on mind, just eating my meals as usual. The only difference is that I controlled my portion sizes of my meals, trying my best to eat less sweets or junk food, sometimes not eating them for a week. Around late 2021 to middle of 2022 I started before I turned 20, from 65 kg to 57 kg as my average weight. Just exercise for like 6-7 months, every other day ( one day of exercise and one day of rest ) and eating my meals regularly with some hot tea, coffee or anything hot to burn the sugar and oil I consumed in my body, I had no specific time limit on my exercise just a cardio or hiit workouts around 5 to 30 minutes ❤😊
Hot water or tea won’t burn sugars and fats. 😂😂 Not because they melt on hot water, doesn’t mean they got flushed out immediately. Our digestive system works differently.
I would love a behind the scenes of how u guys make such high quality videos in such few days!
Probably have teams of creators
It probably doesn't take a few days. They likely plan these months in advance.
They hire various animation studios to do these for them, and they are obviously planned months in advanced. With careful planning, they have enough videos to upload consistently.
I highly recommend checking out the end of the description, there is where they credit the animation studios and other creatives involved. As far as I can tell, they hire a different animation studio from all over the globe for nearly every video, that's why each video can feel so different!
I started taking my health seriously almost a year ago. And while not every single day is a perfect diet and a perfect workout, I have lost a little over 30 pounds. A little effort daily goes a long way
Right
I lost 200 pounds in a year because the phlebotomist at my doctor's office gave me a tip that changed everything. She said drink a half ounce of water for every pound you weigh. (I'd been drinking only 64 ounces a day) I started drinking a gallon of water a day, walking an hour, and having a diet with restricted sodium and carbs and sugar.
The late night cravings that always ruined my past diets wasn't being hungry, it was being thirsty. And that's why the water helped so much. Planning occasional days where you can carefully fall off your diet helps a lot, too, because if you think you'll never overeat again, this won't last. I have two a month.
Wait so how much water did you end up actually drinking? If you don't mind me asking?
@@paigewhitfield3624 Did you not read the comment?🤔
Drinking too much isn't healthy either. It is way more important to just listen to our bodies. Drink when thirsty and try to drink something with every meal, as it helps you feel fuller.
@@Allanchan-nel I did but I didn't want to do the math so I'm asking 😒
@@paigewhitfield3624 he literally says he drank a gallon of water a day what more do you want
Such a great video! As a nutrition coach for digital nomads, the most common pattern I see is that people want to lose the weight that they've gained throughout the years, in 1 month or less. Of course that's possible, but it's definitely not sustainable! If you gained the weight over years, it *should* take more than 1 month to lose it then. The more sustainable habits you can plan into your everyday life, the more successful you'll be with losing the weight and keeping it off. Be patient with yourself, and appreciate the process - your body really is an incredible thing!
Coach, could u tell me how to stop my anxiety about weight lost ? how to stop rushing it.
@Singing Taing try focusing on "adding" instead of "subtracting". For example, instead of thinking about taking away carbs, or restricting the amount of calories you eat everyday, focus instead on *adding* more lean proteins or vegetables to your meals. This will help improve your overall feelings towards foods because you're not constantly thinking about depriving yourself every minute of the day. I'd also suggest instead of focusing on the number on the scale, focus more on other intrinsic goals, such as feeling more energized, feeling more comfortable in your skin, etc. Would that be something that you could do? :)
I can't stop laughing on how the cherry went from unhealthy icecream to healthy fruits 😂😂😂
The best way I saw successful weight loss described was imagining a bucket with a small hole. The water leaving the bucket = weightloss and adding water = consuming calories. So if you add lots of water incessantly, you also lose a lot of water out of the hole. But the bucket will stay full (overweight). If you only pour drops at a time (severe calorie restriction), the bucket won’t fill but the water will leak out of the hole extremely slowly. If you fill it enough (eat enough), but not too much, water will leave the hole at a steady rate and if you don’t overfill it (overeat), then you can get the bucket to a good amount of water.
Since seeing weightloss this way I never starve myself anymore. I’ve lost 15 pounds over 4 months - pretty slow but a lot more sustainable. It doesn’t feel like I’m dieting because I’m not. I haven’t cut out any food groups (except I’m vegan for environmental reasons), exercise moderately (weightlifting 4x a week, hitting roughly 10k steps a day, and some fun activities here and there like dance and yoga), and have had the most success of all my weightloss attempts. There’s really no secret or magic trick.
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Although these suggestions are fine for people without hormonal imbalances, issues such as obesity and PCOS require approaches that aren't one-size-fits-all. Once you reach a level of obesity or are diagnosed with PCOS, problems such as insulin resistance mean that it's also important to consider how foods affect blood sugar and insulin and not just calories in/calories out which is an incredibly simplistic tool erroneously linking a law of physics to a complex biological organism.
I started counting calories, and found that if I cut my portions of meat to no more that 4 oz, and fill in the missing bulk with vegetables, I feel as full as I did before dieting. I haven't lost a lot of "weight" but I'm down two belt notches and it's only been a couple weeks.
Vegetables and grains really do help with feeling full
how has it been going? have you continued to be consistent?
@@moredollars Yep, and I hit my goal weight in about six months. Veggies are great.
knowledge, patience, and discipline are the keys
An advice that I give to the people who want to do exercises (no matter their reasons: to lose weight, to look attractive, to be strong and muscular):
Combine your exercise with some sports that you love. Can be football, soccer, martial arts, gymnastics.
I do exercise but also I practice karate, takenwoo, boxing and I'm learning ballet and gymnastics.
I love swimming but no public swimming pool nearby and am not rich enough to own one. Any advice?
@@samtepal3892 are there any YMCAs nearby? I live near a few and they have swimming pools. I'm not sure if all of them do but it might be worth looking into.
@@samtepal3892 samee, I am love swimming
the only swimming pool near is around 3km away and costs an entry feee and it might be okay to go once or twice but every day or every week will be too expensive for me
too scared to swim in beaches
what if you hate sports? P.E. from the 90s has caused me some PTSD-like avoidance for anything remotely similar to 'playing out on the fields'.
@@Echo81Rumple83 I mean...there's therapy to combat that.
Failing that, hiking, dance, pilates, etc
Best weight loss phase I ever had was “just lose 1 lb a week”, by slow reduction of calorie / deficit. I could have treats, but minimise them. Bad week? Ok - try again next week - just keep going. Don’t “diet” - Slow & steady wins the race.
Like my dad used to say, everything in moderation. Balance is key.
This is a great video. Love the tone and the pace.
This really does hit home. Each person needs to find what works for their bodies to lose weight. What works for me won't necessarily work fork someone else. Great video!
I used to be obese, and struggled losing weight. Then I started counting calories and stuck to a calorie deficit and it worked for me. Now I'm skinny because I have an overactive thyroid and am struggling to *stop* losing weight. It's ok, I'm sorting it out with my doctor.
Congrats on losing the weight!
@@spliter88 Thank you! ^_^
I’m glad you’re getting help from a doctor
@@stalkerwithapinkhat2788 Thank you, I'm at a healthy weight and my thyroid is improving, although it's a very slow process :)
My 2¢:
Maintain a calorie deficit, don't make it an extreme deficit, & make it something you will be able to make routine. That being said everyone has different calorie requirements, and it can change throughout life. And like with every diet adding exercise is very beneficial but doesn't just mean going to a commercial gym just pick something you enjoy that gets you moving.
There are so many helpful apps now that are free to help keep track of calories and meals.
I counted calories for a long time, never did any good. I went keto, never even thought of calories, and the weight just disappeared. A veggie sandwich or a tiny bowl of pasta would leave me starving an hour later but bacon, eggs and cheese would fill me for a full day.
Tbh most hard working men would lose weight gradually if they just maintained a 2000 calorie diet and avoid excess carbs/sugar.
I'd also like to add that if you're just starting to diet and exercise, I'd recommend exercising first and dieting later to make exercise a routine. It's a lot easier to start with one thing and then move over to the next. Though I'd also like to mention that once I started exercising and my body began to adjust to it (about two weeks in)... I found that I actually wanted to start eating healthier? And it wasn't a mindset of "I want to start dieting" because I didn't. I think it was more so that exercise gave me more energy and made me feel a lot better, so I wasn't reaching for snacks that often. And the thought of eating something high in grease grossed me out. It was... such an odd change and one that I wasn't expecting at all. My stomach also shrank a month or so in, which was strange as I wasn't making many conscious dieting decisions. So...
Start exercising, eventually (and naturally) you'll want to start dieting. Don't pressure yourself, if you stick with an exercise routine (3 times a week is enough!) it'll all fall into place. It's difficult to start exercising at first but it gets easier (and more fun) with time.
I lost 30 lbs by maintaining a calorie deficit but was only able to do so by counting calories every day and the entire process took 2 years of trial and error. The video is misleading cuz it doesn’t all the grief you experience doing it the ‘right’ way.
Thank you so much for this simple explanation! This video actually made me rethink about my ed and improved my thoughts about my diets
I wanted to lose weight fast. So I started starving myself restricting myself only to one meal. On my way I developed an eating disorder (bulimia). I would get hungry, eat uncontrollably and then puke it all out. It affected my mental health in the worst way. I suffered from unhealthy eating routine and stress induced constipation for months. I am still not completely cured but am surely eating healthily and started excercizing with a good routine.
You should read “brain over binge”
Ketosis is what one must achieve in order to burn the fats. I can go three days with no food and break the fast using low carb food. Eat greens and fats
I lost 40 lbs from February to May doing intermittent fasting, I feel great. If you are curious about IF, please look for dr. Jason Fung's videos here on TH-cam, I highly recommend this.
Tell your full diet plan and how many hours you worked out?
Him, Dr. BERG, DR. EKBERG ALL GREAT
In my first comment i meant to write it instead of if
For women I'd also recommend Dr. Mindy Pelz's content. She gives a lot of information about fasting in regards to the female cycle.
No thanks. I don't want to fast. Calorie reduction and exercise
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
Just like many others watching, I'm on high knowledge diet, thanks to ted-ed.
Also appriciate the consistency of uploads
4:50 - "I feel so inspired to improve my wellness routine after hearing this!"
As a fast food worker, I see varying levels of body weights. The biggest difference I see between people who have a relatively high body weight and a relatively low body weight is portion size. While many people get large fries and a large soft drink, the healthiest people will often get fries and a soft drink, but often opt for medium or even small size. The people who come in and get very small portion sizes can often be the most overweight, and they restrict themselves to a point where they’re starving themselves. Biggest thing, eat what you need and some of what you want, but don’t eat a bunch of what you want and only a little of what you need.
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Honestly just being aware of your daily calorie intake as a starting point really helps with weight loss. I lost weight fairly well just making sure I was hitting my calorie intake of around 1500 cal per day with exercise...that was 2 years ago and I've gain 1st since then due to lack of exercise and poor diet. Now I'm having to get back on the exercise horse and it is HARD.
I mean, if you were to lose a limb, that would be considered weight loss?
I mean... You're not wrong
🤭
I read somewhere that the healthy way to loose weight is about 1kg per week. Faster you are just loosing water, slower you're not working properly. Results may vary, of course, but I gotta say that they work for me.
I lost 15% simply by moving house, which meant moving more, carrying and being on my feet for 16 hours a day. Increase in activity is the best way in my eyes.
You can only get so far doing just exercise if you don't alter the amount of food you eat as you lose weight.
there was an experiment showing that long term, low intensity activity like cleaning the house for a couple hours is more effective at burning calories than short term 30 minute exercises
love the complete gloss over of the function of ketones
cause they really don't matter in the bigger picture of weight loss
Just eat what you want but just be conscious about your calorie intake
Im one of those people that either eats alot of unhealthy foods, or else I become orthorexic and obsess over calories and healthy stuff.
I started trying to maintain a good diet and exercise routine for a month, as I am still really relatively young I’m just trying out different exercise methods and so I find one that works for me, and sometimes there are occasions which I’m eating certain foods and I don’t know how much calories or what kind of nutrients they provide So sometimes you just have to kind of guess with your knowledge already Which does not work most of the time.
I recommend getting a calorie tracker app. Some are free, some aren't. MyFitnessPal used to be pretty good when I tried it. Really proud of you for doing this sort of work now, because my family did not cultivate healthy food and exercise habits for me while growing up and it's made adulthood much more difficult. Keep at it!
eat the correct food and stay active. do it slowly but surely.
This is a cute video, but definitely oversimplifies the holistic health benefits of calorie reduction. Ultimately, the best plan is the one that you'll stick to. However, fasting, or what this video might call "extreme calorie deficit" has many benefits in addition to weight loss. This is an extremely nuanced and well researched topic that, for obvious reasons, carries a lot of baggage for many people. Type of calories (macros) are important, as is the amount type of exercise while reducing calories.
Beautiful explanation breaking many misconceptions in my mind ✌️
This video played a very important role in my life.
Thank you
I lost 15 lbs in 8 weeks by simply cutting back on the amount of food I eat at each meal, significantly reducing sugar intake, not eating at restaurants, not eating processed foods, and walking at least 2.5 miles per day. And then MAINTAINING that eating and exercise regimen
we should stop eating 3 meals a day unless you are doing hard labor.
I lost 22 lbs in 3 months during a weight loss contest at in old workplace. I was about 28 and working out a lot at the time. I lost almost all the weight in the first 2 and last 2 weeks for eating almost nothing and working out hard. When I returned to my normal routine I beat out a few PR for strength 🤷
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"Slow and steady wins the race."
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Just eat what you want, though in moderation and properly
Everyone talks about losing weight fast ,💫🔥 no one mentions lose skin
body weight has been an insecurity for me since i was a teen. i gained weight tremendously since my puberty. did an unhealthy diet in college and i gained weight more when i hit depression by being unemployed after graduating. i have gained 65kgs after that. when i got my first real job as a saleslady, i need to stand for long time and did that made me lose weight. i eat in particular time and i dont eat anymore after 6-7 pm. from 65kgs i am now 56 kgs. happy for the result and i will try my hardest to maintain this weight.
Calorie counting may work for people who are meticulous and disciplined. But If I was meticulous and disciplined, I need not have to reduce my weight in the first place.
Restricting calories is frustrating (it may be possible for some people). It is like asking an alcoholic to restrict to just 1 peg. Technically it is possible, but practically, very difficult to achieve. Once I open a half kg ice-cream tub, no one can make me stop eating it. And if I stop eating half way through, the reminder of the ice-cream will consume every thought of mine.
The easiest thing for me was Water Fasting and One Meal a Day Diet. Worked wonders for me and I am able to keep my weight off.
Why does being meticulous and or disciplined make you not need to reduce your weight
Everyone wants to lose weight fast. Yet rarely does anyone just want to slowly lose weight. Really should turn it around. Stop chasing to shed pounds. Chase fitness. Your ability to increase aerobic fitness will naturally bring your weight down to a more ideal range. Forget "lose weight". Get strong and fit.
Thank you TED-Ed for helping to educate the public on these things 🙏🏼
I found out the best way for me was cutting out fast food (I still eat out at restaurants), not eat too many sweets and added sugar stuff like soda and juices, and staying away from things that inflame my gut or I'm allergic to (I had a blood test for this done at a clinic 2 years ago). And walking or cycling everyday with strength training. I've been losing and it's sustainable. Don't cut out cut back.
I feel a shame to see many people go on a diet with reducing calories extremely and they lose a lot of muscle mass. I hope people consider health whether they do workout or diet
I lost 100lbs in 4 months, went from 273lbs to 172lbs. I ate 500 calories a day for the first 2 months, then 800 for the next 2. 45 minutes of fast walking a day, and 20 minutes of incline cycling. After almost 2 years I've kept the weight off and slimmed down to 155lbs. Would I recommend it to anyone? Not at all, the majority of people can't stick to it and it'll just make them rebound, and there's some serious health complications that can be had. I ended up with gallstones and had my gallbladder removed. Lose weight the right way, a couple pounds a week, that's how I slimmed down from 180 to 155
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Just did a week fast for the Holy Father, I feel amazing! I’ve found watching videos like these are very interesting during fasting.
Anybody who thought of Straykids? 0:58
OMAD makes me eat less but without much hunger
Intermittent fasting has worked wonders for me. I eat only in the evenings, but eat plenty, usually a good 2000cal, but I don't count. I cheat a bit at the weekends and have treats but Monday-Friday I eat only in the evenings. It took me a week or two to adjust to it but I've lost 30kg since June and on weeks where I don't lose weight, or I gain it because I've been enjoying myself on holiday, I can get right back to it. I've never had so much control of my weight before. It's stress free and completely doable over the long term. Giving my body a chance to lower insulin levels and prevent insulin resistance should also help with my family history of diabetes too.
@@dmyt-fr starting at 130kg is my secret lol
@@dmyt-fr that's basically exactly the same story as me! Strongly recommend two books/audio books. The obesity code and a book about fasting by Jason fung, made everything so obvious and easy!
It's simple : if your diet is a chore instead of feeling like a new life habit, you're probably on the wrong track. The whole point of losing weight is to stay that way right ?
So if you already can't wait to be done with it as soon as you start, how are you suppose to keep it long term ?
Now don't get me wrong, it's not easy to START, but once you get into it, it should just become routine.
im not a very religious person but the practice of fasting from christian, islam and buddhist beliefs have been really beneficial. depending on my activity, i changed my schedule from 8-10-12 hr intervals. idk who recommended this in those religions but they had something figured out because ive never felt better.
It's actually not a healthy way of losing weight.
@@ParniaSh Why do you think so?
In Islam, we have a whole month named Ramadan where we get to fast from sunrise till sunset, and its a great way to be spiritually disciplined and very healthy (as you can tell). I always find myself feeling the best during that time! And I try to continue fasting from time to time during the rest of the year.
@@elllllh14 it was actually during ramadan, i had a zambian friend who introduced me to the practice. he worked for our security and he's helped out my health so much.
Another reason "fast" diets don't work is because they're ultimately seen as temporary quick-fixes. Once a person resumes their previous behavior, they're just going to go right back to where they were. Permanent change takes permanent change.
Fast 4 days every month. Fasting(imo) shrinks the stomach. After fasting, u will not eat til full. You will start seeing food as a luxury, makes u eat slower. Idk how it works scientifically, but it works.
Yeah I find it annoying that they don’t mention this
I tried a lot of diets before I got control of myself. As soon as one realize that energy in needs to be lower than energy out it gets super easy to lose weight if you're overweight. It took mig 15 years to dial in due to all the diets out there, they are literally all a scam. There is not one diet out there that works.
Get a good food scale, start by weighing the food you're eating today and MAKE NO CHANGES. Track yourself for 2 weeks. After that, you decrease 5-10% of that intake by weight, if you're still gaining remove another 5-10% from the new intake.
Also, big note - if you start working out at the same time, don't decrease any intake at first. Often you will need 5-10% more intake on training days, and still lose weight.
Fastest weight loss is done through fasting entire days without eating - 2-3+ a week interchangeably. Combined with exercise and healthier eating. You achieve a trifecta of repairing insulin resistance + boosted caloric deficit + and detoxing.
The greatest benefit to this is not the weight loss, your mental health improves dramatically this way.
Im not an expert, but as someone with a strong record of losing weight and keeping it off (40lbs, 20lbs, and 10lbs in the last ten years or so), and having seen others struggle to lose weight, I can attest that the approach described in this video of small gradual changes to exercise and diet is the way to go. Too many try to go cold turkey, kill themselves at the gym and end up yo-yo-ing. Stress and intoxicants are all triggers. Learn about proper dieting, book a convo with a nutritionist. Importantly, Be good to yourself, and simply try to be a little better today than you were yesterday. Don’t be too hard on yourself if you fall off the wagon. Focus on small wins other than your body composition/weight at the start (mood, energy, the fact that you walked ran an extra two mins, ate one less bonbon). Commit to a lifestyle change. You can do it!!
Body shaming is the best thing that ever happened to me, now I'm strong, lean and healthy. Still I do not understand who's against it.
Just eat once a day and drink only water, eat lean meat, and salad with no dressing. A bland simple diet. Consider your calories as something you are saving in a bank and then splurge on the weekend. I probably eat 800 calories five nights a week but on Friday and Saturday night I take in about 5,000 calories going out to eat and drinking wine. The overall average is about 1,500 calories a day throughout the week. Boom a 500 calorie deficit assuming you are burning 2,000 calories in a day. I dropped from 340 to 200 lbs in about 2 years, the first 6 months I lost about 80 lbs. The first few days was hard but after about a week you become used to it. Now I don't even feel hungry most days, nor tired. Doctor gave me a clean bill of health last week. Boredom is probably the worst thing you will deal with because I noticed I was starving when I had nothing to do.
Thank you so much for this, Ted-Ed. This is really going to help so many people! (I'm on a steady weight gain journey)
Best advice, faster the weight comes off, it’ll be just as fast for it to come back, and possibly even more than it was originally.
Sam's "regular exercise" pose got me so dead
"How fast did you click on this video ?" me : yes.
Remember weight change is 90% diet 10% exercise.
Exercise is great for you but it's not going to make the same calorie deficit as diet changes.
this is so wrong. weight doesn’t have big relationship with diet. you can still lose weight without diet by doing various activities including exercise. additionally, exercise can boosts metabolism
That's why I call it a DIEt. I've tried many diets and none work. However fasting was excellent at maintaining a healthy weight for me. I have been obese my entire life apart from the years when I fasted.
I used an app on my phone to help me do just that. I logged everything I ate and drank each day and it totted up the calories. It also deducted calories for exercise I did. I could then see if I was meeting my target to slowly lose weight. I lost 2 stone in 4 -5 months.
This is the best and simplest explanation of weight loss. I’m saving this later incase I need a remainder on why not to rush things and for my family and friends. This should also be shown in schools as an aid incase none of this information is easily perceived in science/biology. Getting ahold of this mental curse we put on ourselves to stay in shape at any and all costs is dangerous. Children and teens need to know at a young age. Thanks for your video and cute/hilarious animations.
Man, when ever I hear "starvation mode" I turn the video off. (Unless there talking about NO food for 30 hours straight, dur)