Doctor Fact-Checks POPULAR Weight Loss Tips

- "Turn off the lights" and turn up some music while you eat. "These environmental distractions will 'take your attention away from the food.' They turn your house into a party while you eat, cause a giant bear to chase you, and you don't have enough time to get the food into your mouth. What kind of advice is that?" For those of you looking to get to a healthier

weight

, there is no shortage of

weight

loss

tips

on the internet. Well, in this video, I'm going to take some of those

tips

and put them to use on a lie detector test.

No. Let's start "Drink black coffee" "This will speed up your metabolism." Well, look, caffeine is a stimulant so it could potentially increase your metabolism. But the reason I like this statement is because black coffee. means it doesn't have excess calories from sugar, milk, or cream. Plus, black coffee will technically keep you fasting. So if you're a fan of intermittent fasting, you'll still get a lot of those same benefits from having a. little stimulation on board. "Hang a mirror in front of the dining room table. "Studies show that looking at yourself "reduces the amount of food you consume." No, if you want to hang a mirror in front of your dining table because of decoration, go ahead.

If you do it to hate yourself while eating, no. (speaks in a foreign language) "Use smaller plates and bowls to serve your own food." This is an optical trick "that will give you a feeling of fullness" when seeing a clean plate. I like this tip. I think it's a fairly benign method. advice Actually one of the biggest problems in the eating habits of my patients who are obese or overweight is that they eat very large portions and don't even realize it, so by taking a smaller plate you are already helping. same to determine the size of a healthy portion.

But also when you see it and eat the full plate, there is a psychological concept of how you absorb those calories that actually has an effect "engaging in intermittent fasting", although it can also reduce muscle mass. " This is controversial. For some, like me, intermittent fasting works very well because they eat in a very specific window, meaning they don't eat for 16 hours of the day and only eat in a time-restricted eight-hour eating pattern. You will eat fewer calories. That's the nature of eating in a smaller window. That said, some people actually have a disordered relationship with their eating habits when doing this type of fasting.

It's certainly not for everyone, but it is an option. And in

fact

, we have seen some favorable health effects in addition to weight

loss

. That includes hormonal changes, favorable hormonal changes, and increased clarity. There is also a genuine benefit to not having to eat for 16 hours a day. It kind of gives you an advantage to be able to concentrate, exercise and maybe do a little mindfulness session. Which can go a long way to calming you down “with whey protein powder.” I hesitate to recommend this one to many people. I'm not a big fan of getting my protein needs through supplements.

When you eat a protein-rich meal, it usually comes with some fat. Maybe some carbs, depending on the protein source. And when you get whey protein powder, you're actually isolating the protein and getting just that. I feel like you can find nutrient-dense protein sources like tuna or salmon. And in addition to protein, you'll also get many other nutrients not found in whey protein, such as omega-3 fatty acids. "Chew more slowly. Your brain can take time to signal to your stomach that it's full, so being patient with how quickly you eat can give your brain time to stop before you overeat." I would change this advice just a little bit.

I would say chew well, because if you do it more slowly, it can be a little uncomfortable. But if you choose well, you could give yourself time to tell your body that you are fuller. , you are receiving the food you need. Because it's really about eating to the point where you're full, not to the point where you feel so full that you hate yourself." We've all been there, but that's not the place to be if you're trying to maintain a healthy weight. "Spoil foods you don't want or need to eat." ". That? Not only will this create a very disordered eating pattern. where you are destroying food instead of creating a healthy relationship with it, but you are also getting rid of food that someone can eat.

People in America are hungry, especially during COVID-19. This is a real problem and even a problem. biggest problem in the whole world. I don't know where this advice came from, but I agree: "Drink green tea." "It is loaded with powerful antioxidants called catechins," which are believed to act synergistically "with caffeine to enhance fat burning." I'm one of the biggest green tea fans out there. It is important to know that it contains caffeine. Therefore, it should ideally not be a good drink to drink at the end of the day. But for lunch, for breakfast, green tea is a great option.

Not only does it have catechins, but it also contains polyphenols. L-theanine, which sort of balances the boost you get from the stimulant of caffeine, but also gives you that calming effect on your mind. Now, whether or not green tea actually boosts weight loss, what you'll see here won't be a magical effect. In

fact

, I've seen a lot of companies try to do something shady like: "Our supplements have green tea extract "and that's what helps you burn fat." Don't go that far. "Interval training. "Short bursts of intense exercise" followed by longer stretches of gentle exercise. This is my favorite.

HIIT, HIIT, HIIT, HIIT exercise. It's high-intensity interval training. You go all out for 30 seconds or a minute And then for one minute, three minutes, five minutes, you do a very mild, light intensity activity. First, it promotes weight loss. Second, it promotes muscle development. Third, it also improves heart rate variability. At maximum intensity, your heart rate should increase to compensate, but then when you do light intensity exercise, your heart rate should be able to stabilize again. As you do it more and more, your heart's capacity calms down. period of light intensity will improve. And what we've really seen in scientific research is better survival in people who are having heart attacks if they have good heart rate variability.

It is a true survival benefit. feeling of being hungry. "You cannot lose weight without enduring hunger. "Therefore, recognizing and normalizing that feeling is important." It is not true, you can lose weight without necessarily feeling hungry or suffering. Intuitive eating is something that many of my patients have done and done quite well, actually, you only eat to the point where you are no longer hungry, where you feel satiated, but not too full. That way, you don't eat too many calories, and you don't have to sit down and eat. starve yourself "Lift weights instead of just doing cardio. "Not only does this cause you to lose fat, but you also build muscle to replace it." Overly simplified advice, but a decent overall concept.

I'll explain. When I recommend an exercise routine to my patients, I rarely say just Cardio or just Weight training. It is usually a combination of both. The reason is that they have different benefits and those benefits really show a complete picture of good or optimal health. For example, going for a run is really good for the heart. of heart rate, especially if you're doing high-intensity interval training. But when you lift weights, you don't just burn fat and use calories while you exercise, you also do it later that day, the next day, because You need energy to rebuild that muscle and rebuild it even stronger or bigger if you lift enough weight and consistently. “Snack frequently, this will prevent metabolic slowdown” where your metabolism grinds to a halt. "if there is nothing to digest. "While you snack, your metabolism is forced to stay active." This one has been practically debunked by modern science.

While for some people, as long as they control their caloric intake and don't eat poor quality foods, grazing and snacking like that could be a potential option but it is not a mandatory path to success. There are many people who can eat two meals a day, three meals a day and do as good a job. those who eat smaller, more frequent meals throughout the day. This is an individual decision based on your goals, your lifestyle and, really, what your preferences are. This should not be a painful process. before a meal "will help your body burn calories faster" and therefore lose weight.

Losing weight is not as simple as drinking a little water, but water is a really important nutrient for the body. And there are several benefits to staying well hydrated. When you drink water, you stretch your stomach. Therefore, you are less likely to eat a very large meal. Secondly, there is a water-induced thermogenesis process. That has some evidence and truth behind it that when drinking 70 degree water, you actually have to heat it to your normal body temperature and that burns some calories. It's not a big deal, but it's definitely worth mentioning. Helps eliminate waste from your body.

Then the swelling decreases and gets the whole system going. It also keeps you hydrated and performing well during your exercises. When you have a good workout, you are more likely to burn more calories. "Start meal prepping. "Plan all your meals for the week" and spend a few hours "cooking and storing them" in resealable containers ahead of time. "This will allow you to eat a prepared meal "instead of ordering it to go." "when you're too tired to cook something fresh." I love this advice. I've tried to make this in the past, but I realize I'm a terrible cook, so I'm working on it.

But the reason I enjoy this is because A, you can control what kind of foods you eat and what kind of oils you cook with. When you have that layer of control, you will make better decisions. Secondly, when you're tired and you come home and you don't have the energy to do something, you probably go to order and when you place the order, you say, "Okay." , since I'm ordering, "I want to enjoy it." And you will get something that is not ideal. So yes, plan your meals in advance. You'll save money, eat healthier, and potentially even learn a new skill, something I need to do. "While exercise can certainly help you lose weight, "diet accounts for the vast majority" of the equation behind weight loss. "And it's very possible to lose weight "without adjusting your exercise routine at all." I always want my patients to exercise, and it's not just because I know they will expend more energy and therefore lose some weight.

It is because it is healthy in all aspects of life. It will help you a little with your weight loss, your mood, your aches and pains. Your level of confidence, which will influence your symptoms of anxiety or depression. That said, if you are really interested in reducing your weight to a healthy level, to an ideal weight for your height and your lifestyle, diet is the first thing you should focus on. That being said, sleep, exercise, your mental health. All of those things must be taken into account. Calories in and calories out might make sense from a scientific perspective.

Not really good from a practical perspective, according to my Real Nutrition videos. Or you want to laugh a lot. As always, stay happy and healthy. What video are you clicking on?