My Evidence Based Weight Loss Routine - Lose Weight Easy and Keep It Off
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- Опубликовано: 7 мар 2024
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Timestamps:
01:05 What Caused the Obesity Epidemic
03:13 Calories and Weight Loss
04:02 What Makes Up Your Metabolic Rate
07:30 How Much Protein for Weight Loss
10:20 Intermittent Fasting vs Calorie Restriction
12:22 Low Carb vs High Carb Diets
17:35 How to Prevent Muscle Loss
19:20 How to Prevent Weight Regain
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Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.
P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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Timestamps:
01:05 What Caused the Obesity Epidemic
03:13 Calories and Weight Loss
04:02 What Makes Up Your Metabolic Rate
07:30 How Much Protein for Weight Loss
10:20 Intermittent Fasting vs Calorie Restriction
12:22 Low Carb vs High Carb Diets
17:35 How to Prevent Muscle Loss
19:20 How to Prevent Weight Regain
Get The Obesity Fix: amzn.to/3TbsRBU
This video is an incredibly valuable keeper. It’s both comprehensive and concise as to weight management.
One of your best videos. They are all good, but this one was exceptional as you did a great job taking people down the path of fat loss, while pointing out pitfalls… kudos
Thank you Siim, that was chock block full of great tips and guidance, I will start incorporating them tomorrow, after today's intermittent fast :)
very good video, thank you Siim!
This video is perfect. I’ve shared it with people looking to lose weight
Hi Slim Land
What brand of under desk walker do you have?
What are your macros for the one meal ?
Where did you get or complete your RMR test result you shared in the video?
Hey, do you have a video about weight gain routine? I always feel a bit left out in social media, because I have a fast metabolism and never had problems with being overweight.
I heard from a podcast(Lauren Drain) where Gary Brecka said that people with fast metabolism and who are young, the intermittent fasting can be even harmful. And he recommended eating up to 30 grams of protein after waking up. Because when eating carbs first meal of the day, for me it's about 4 hours after waking up(I also run and work out fasted), it causes fatigue when glycose spikes(smth like that). And I really feel fatigued with intermittent fasting. I've done IF for 3 years.
Protein calories shouldn't really be counted because it's generally not used for the energy, but to build the body. Fats and sugars should be counted as calories because that's your energy intake
I just bought the Obesity Fix but the accompanying PDF is missing. How do I get it??
It's on the website that the narrator says
Losing weight is easy: wait until August, go for a 3 mile run.
What's your body fat?
Hi Siim, would you mind explaining why your RMR of 3361 is so much higher than mine (nearly double) which is around 1700 (using chronometer BMR plus 10%). I'm 51 YO, 5'8", 159 lb, approximately 17.5% body fat, pretty muscular, weight train 3x/ week plus walking 3 mi 3x/week. You are 1 in taller and more muscular and leaner but roughly double my RMR seems off.
I measured it with the RMR test where you breathe into a tube for 10 min. It's more accurate than a calculation
Thanks for the reply Siim. Love your content by the way. Regular viewer and subscriber.
At 58 years young I can’t tolerate carbs at all, I eat carbs regularly I gain weight, overeat carbs gain more so I’ve gone carnivore then do a cheat carb meal and while the carbs are a rush as long as I go back to carnivore then I do not gain weight. Right now I’m doing blood tests for my yearly physical so I’m staying carnivore and I’m getting lean and building muscle so my scale weight is the same well I’m down 4 lb over 60 days of carnivore but feeling really good. Did a DEXA scan last month and my BMI is 28 but my lean mass and bone density are at the top of the chart for my age but I still have to lose 20 lb of fat.
Just started Carnivore at 55 yrs old and am slowly but surely losing weight but, the other aspects of 70/30 fat/protein has been great! NO CARBS! My brain fog is gone, my Psoriasis on my head and face is quickly disappearing. Majority of my aches and pains are all but gone, I have NO appetite after eating a fulfilling not stuffed meal. I do 16/8 fasting and eat 2 meals a day. Carnivore has been great!
Man that sucks! My body loves carbs! Eventually as you build up all that muscle you will be able to tolerate them better 💪🏼 or perhaps it’s the types of carbohydrates you are eating.
@@brandonyoung4910 I did KETO OMAD for 6 years but got sucked into the commercial KETO snacks and breads really killed any progress I’d made weight wise. Glad you can handle the carbs! Good luck on your metabolic journey.
@@chrisfavorin1107 that’s cool, yea I love being in control of my body. Keep up the good work! You’ve saved yourself!
@@andrewrivera4029 those keto snacks are indeed delicious haha. Same to you brotha
If you have about 1500 to 2500 cal deficit daily, how come your body does not start burning muscle if you are so lean?
Great question I think. The way I make sense from it all:
Because he's exercising daily and routinely so he sends a signal to his body to preserve his muscle mass.
There seems to be a fine line when calorie restricting between weight loss and muscle preservation & building. For example, The BCAA from protein stimulates insulin release which signals growth. So restoring insulin sensitivity then manipulating it by eating choice foods to briefly cause insulin release & stimulation for growth then closing your food windows at specific times will then turn off the insulin signals.
There's also other growth signals besides insulin like mTOR & ampk pathway.
I haven't weighed my food, but the RMR of 3,300 is probably accurate. I'm probably eating more than I think or burning less than 5k. So, I'm probably in a 500-1000 cal deficit most days
How do you keep satiated siim?
@@SiimLand On average you would still need to be in a 0 calorie deficit if you want to maintain your weight, correct?
eat buckwheat with beans every day. Per calorie this is the most satiating food (at least for me)
which translates to ability to maintain lean status.
You would think as a carb source this would be the other way around.
they are non processed carbs, which is infinitely better
Sounds great and filling. Do you eat the buckwheat goats and do you eat both the beans and the buckwheat together, at the same time, thanks so much. I’ve been looking for something that filling.
Is it green beans or legumes?
Your RMR is incredibly high. It’s hard to take diet advice from someone who can eat literally twice what I can before exercise and NEAT. Why is it so high?
How did u come to a figure of 3300 rmr. That doesnt seem normal.
Hes a highly muscular powerlifter
1600 calories is so low.
Yes, you are right... With so low calories I would be cold all the time and my thyroid function goes down...
I am leaner with 2.700 - 3.000 calories, because of increased metabolism and lowered stress hormones.
In the past, low calorie diets destroyed my metabolism for real...
Fat burns in a carbohydrate flame!
Oh my, they used to say that back in the low-fat days! Following this is the best way to get fat. I owned a health food store in the early 2000's when this wave hit! I sold and add high carb, low fat. My weight climbed. 5 years ago I lost 56lbs basically doing what this article is espousing and I've kept that weight off. I am the size I was in high school. Protein!!!
Haven't you been diced your whole life?