losing weight is easy, actually

Summary

This script emphasizes the multifaceted approach to weight loss, highlighting that diet and exercise contribute less than commonly believed, with adherence and sleep playing crucial roles. It suggests setting realistic goals, preparing by organizing diet and exercise plans, and building willpower to resist temptations. The importance of macronutrients, especially protein, is underscored, along with practical tips for maintaining a calorie deficit without strict tracking. The video also covers the benefits of exercise, the role of sleep in hormone regulation, and offers a variety of strategies to make healthy eating and active living sustainable habits.

Takeaways

• 🍽️ Weight loss is not just about diet and exercise; good quality sleep and consistency in following through with plans are crucial.
• 🌟 Getting inspired is the first step to starting a diet, but inspiration is often short-lived and needs to be followed by setting realistic goals and a timeline.
• 🎯 Setting measurable goals with checkpoints can help maintain motivation and provide a clear direction for weight loss efforts.
• 📝 A detailed and realistic plan is essential for achieving weight loss goals, and preparation is key to making it easy to stick to the plan.
• 🍓 Making simple dietary changes, such as replacing a high-calorie breakfast with healthier alternatives, can significantly impact weight loss.
• 🏠 Creating an environment that supports healthy eating habits, such as having healthy food readily available, is important for long-term adherence to a diet.
• 🚫 Developing willpower to resist temptations and practicing saying 'no' to excuses can be a powerful tool in maintaining a diet.
• 🔁 Building habits through repetition makes it easier to stick to a diet, as actions become automatic over time.
• 📉 Tracking progress through pictures and weekly weigh-ins can help visualize changes that may not be immediately noticeable.
• 🔢 Understanding the basics of calorie deficit is fundamental to fat loss; consuming fewer calories than one's body burns will lead to using stored fat for energy.
• 🥗 Focusing on consuming whole, minimally processed foods and avoiding refined carbs can help maintain a calorie deficit without constant hunger.

Q & A

What is the common misconception about weight loss according to the transcript?

The common misconception is that weight loss is about half diet and half exercise, but the transcript suggests that these combined only account for 25% of the weight loss process.

What is the significance of good quality sleep in the weight loss process as mentioned in the script?

Good quality sleep is significant as it contributes another 25% to the weight loss process, emphasizing the importance of rest in addition to diet and exercise.

What does the transcript suggest as the most crucial factor in weight loss?

The most crucial factor in weight loss, according to the transcript, is doing what you said you would, which accounts for 500 percent of the weight loss process, highlighting the importance of commitment and consistency.

What is the first step to starting a successful diet according to the video script?

The first step to starting a successful diet is to get inspired, which can come from seeing someone fitter or from seeing oneself in a picture, indicating the importance of a strong motivational trigger.

Why is setting a realistic goal with a measurable time frame important in weight loss?

Setting a realistic goal with a measurable time frame is important because it provides a clear target to work towards and helps maintain motivation through checkpoints.

What is the role of a detailed and realistic plan in achieving weight loss goals?

A detailed and realistic plan is essential as it outlines the specific actions needed to reach the weight loss goal, making it easier to follow through with the necessary changes.

How can one make it easier to stick to a diet plan according to the script?

One can make it easier to stick to a diet plan by setting up the environment to support the plan, such as buying the necessary ingredients, preparing meals in advance, and making healthy options more accessible than junk food.

What is the importance of willpower in maintaining a diet and how can it be built up?

Willpower is important for resisting temptations and making the right choices when faced with difficult situations. It can be built up by anticipating excuses and practicing saying no to them, as well as practicing walking away from bad choices.

What is the 'cheat code' to motivation mentioned in the script and why is it effective?

The 'cheat code' to motivation is forming a habit, which becomes easier to follow over time until it becomes a natural part of one's lifestyle, making the plan easier to stick to.

How should progress in weight loss be measured according to the transcript?

Progress in weight loss should be measured by taking progress pictures and weighing oneself once a week to track average week-to-week progress, rather than focusing on daily fluctuations.

What is the role of macronutrients in weight loss and how should they be approached?

Macronutrients, specifically protein and fats, play a role in weight loss as they are necessary for the body's functions and satiety. The focus should be on consuming enough protein and healthy fats, while being mindful of calorie intake from these sources.

Why is it suggested to avoid refined and highly processed carbs in the context of weight loss?

Refined and highly processed carbs are often stripped of nutrients and can lead to overeating due to their high calorie content and the body's natural response to seek out more nutrients, which can hinder weight loss efforts.

What are some tips for making the transition to a healthier diet without counting calories?

Tips include eating more minimally processed foods, avoiding junk food, reducing snacking, and focusing on filling and nutritious foods that can be consumed in a calorie deficit without feeling hungry.

How can drinking water help in weight loss and what are its benefits?

Drinking water can help in weight loss by being filling, reducing the feeling of hunger, and preventing cravings for high calorie drinks, thus contributing to a lower overall calorie intake.

What is the significance of sleep in the context of fat loss and how does it affect hormones?

Sleep is significant for fat loss as it regulates hormones that determine fat storage and metabolism. Poor sleep can lead to hormonal imbalances that hinder weight loss efforts.

What are some exercise tips provided in the script for aiding in fat loss?

Exercise tips include lifting weights to increase metabolism and build muscle, going on more walks for extra calorie burning, doing cardio for easier fat loss, and being less sedentary by incorporating more movement throughout the day.

How does the script suggest dealing with the temptation of cheat meals during weight loss?

The script suggests building willpower by anticipating excuses and practicing saying no, as well as avoiding the temptation in the first place, as willpower is not infinite and can be depleted.

What is the role of protein in weight loss and why is it important to consume enough of it?

Protein plays a role in weight loss by promoting satiety and aiding in digestion, which burns calories. Consuming enough protein helps prevent muscle loss while in a calorie deficit and supports overall health.

Why is it recommended to use smaller plates and bowls during meals according to the script?

Using smaller plates and bowls can trick the mind into feeling full more quickly, which helps control portion sizes and prevent overeating, contributing to weight loss.

How does the script address the issue of messing up on a diet and what should be the approach?

The script advises that if one messes up on a diet, it should not be taken as an excuse to give up and start eating junk food. The plan may have a hiccup, but giving up was never part of the plan.

Outlines

00:00

💡 Weight Loss Motivation and Strategy

The first paragraph emphasizes that weight loss is not solely about diet and exercise but also includes the importance of sleep and consistency in one's actions. It suggests that inspiration is fleeting and should be followed by setting realistic, measurable goals with clear deadlines. The paragraph outlines a practical plan that involves simple dietary changes and preparation to make adherence easier. It also touches on the psychological aspect of dieting, such as avoiding temptations and building willpower, and concludes with the idea that turning the plan into a habit is the ultimate key to success.

05:02

🍽️ Understanding Caloric Intake and Macronutrients

The second paragraph delves into the specifics of tracking caloric intake for weight loss, discussing the challenges of counting calories and the importance of understanding macronutrients. It explains that while protein and fats are essential, carbohydrates should be chosen carefully to avoid processed and refined options. The paragraph also provides tips on how to eat healthily without strict calorie counting, such as consuming whole foods, avoiding snacks, and using zero-calorie condiments. It highlights the pitfalls of liquid calories and offers various strategies to maintain a calorie deficit without constant hunger.

10:05

🏋️‍♂️ Exercise and Lifestyle for Fat Loss

The final paragraph focuses on the role of exercise in the weight loss journey, offering various tips to increase physical activity and burn calories. It encourages weight lifting to build muscle and metabolism, walking for additional steps, and incorporating cardio for easier fat loss. The paragraph also addresses the importance of reducing sedentary behavior and the benefits of daily physical activities beyond formal exercise. Lastly, it underscores the critical role of quality sleep in regulating hormones that influence fat loss, concluding with a humorous note about the speaker's sleep habits.

Keywords

💡Diet

A diet typically refers to the types and quantities of food that an individual consumes, often with the goal of achieving or maintaining a certain health or body weight. In the context of the video, diet is one of the critical components of weight loss, alongside exercise and sleep. The script emphasizes the importance of a detailed and realistic dietary plan, such as replacing a high-calorie breakfast with healthier alternatives like strawberries and boiled eggs.

💡Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health. The video mentions exercise as a component of weight loss, suggesting that while diet is more critical, incorporating activities like jogging and weightlifting can accelerate fat loss and improve metabolism.

💡Inspiration

Inspiration is the process of being motivated or stimulated to do something, often by someone or something. The script discusses the role of inspiration in initiating a weight loss journey, such as seeing a fitter person or an unflattering picture of oneself, which serves as a 'spark' to start the change.

💡Goal Setting

Goal setting is the process of identifying something one wishes to achieve and establishing measurable objectives and timeframes for their accomplishment. The video emphasizes the importance of setting realistic, measurable goals with specific deadlines, such as losing a certain amount of weight by a particular date, to maintain motivation and track progress.

💡Macronutrients

Macronutrients are nutrients that the body needs in relatively large amounts for energy and growth, including proteins, carbohydrates, and fats. The script explains that while tracking macronutrients is not necessary for weight loss, understanding their role in a diet can be beneficial, especially when considering the caloric content and satiety they provide.

💡Calorie Deficit

A calorie deficit occurs when an individual consumes fewer calories than their body burns, leading to weight loss as the body uses stored fat for energy. The video script explains that creating a calorie deficit is essential for fat loss, and it can be achieved by reducing daily caloric intake or increasing physical activity.

💡Hormones

Hormones are chemical messengers in the body that regulate various physiological processes, including metabolism and appetite. The video mentions that good quality sleep is crucial for hormone regulation, which in turn affects fat loss, as imbalanced hormones can lead to weight gain or difficulty losing weight.

💡Willpower

Willpower refers to the ability to resist short-term temptations in order to meet long-term goals. The script discusses building willpower as a strategy to overcome excuses and temptations, such as saying 'no' to unhealthy food choices, which is vital for sticking to a diet plan.

💡Habit Formation

Habit formation is the process of developing behaviors through repetition that become automatic. The video emphasizes that turning the weight loss plan into a habit makes it easier to follow and sustain, as the actions become ingrained and require less conscious effort over time.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The script suggests it as a method to create a calorie deficit without the need for calorie counting, by restricting the eating window to 4 to 8 hours a day, which can help control hunger and increase weight loss.

💡Progress Tracking

Progress tracking involves monitoring one's performance or changes over time to assess the effectiveness of a plan or strategy. The video script advises against daily weight monitoring due to fluctuations and instead recommends tracking average weekly progress and using progress pictures as visual indicators of fat loss.

Highlights

Weight loss is often misunderstood as being 50% diet and 50% exercise, but actually, these combined contribute to only 25% of the process.

Good quality sleep accounts for another 25% of the weight loss process.

The remaining 50% of successful weight loss is attributed to following through on one's commitments.

Inspiration is crucial for starting a diet but is often short-lived, necessitating the establishment of realistic goals and timelines.

Setting measurable goals with checkpoints can help maintain motivation throughout a weight loss journey.

A detailed and realistic plan is essential for achieving weight loss goals, such as replacing a high-calorie breakfast with healthier alternatives.

Preparation is key to following a diet plan, including buying the right foods and preparing them in advance.

Avoiding temptation by making healthy eating the easiest option can significantly support diet adherence.

Expecting and preparing for difficult times, such as encountering high-calorie food options, is part of the weight loss process.

Building willpower by anticipating excuses and practicing saying 'no' can help resist temptations.

Habit formation is a powerful tool in weight loss, making the diet plan easier to follow over time.

Progress in weight loss can be tracked through pictures and weekly weigh-ins, acknowledging that initial changes may not be visible.

A calorie deficit is fundamental to fat loss, with the body using stored fat to cover the energy shortfall.

Online calorie calculators can provide a starting point for daily calorie intake but may not account for individual metabolic differences.

Macronutrient balance is important, with a focus on adequate protein intake and mindful fat consumption.

Refined and processed carbs are often the culprits behind weight gain, contrasting with the benefits of whole, unprocessed foods.

Non-caloric tracking methods, such as eating more whole foods and reducing snacking, can support weight loss without strict calorie counting.

Staying hydrated can help control hunger and prevent the consumption of high-calorie beverages.

Intermittent fasting can be an effective method for managing calorie intake and fostering fat loss.

Exercise not only burns calories but also increases metabolism and muscle mass, contributing to overall fat loss.

Good quality sleep is crucial for hormonal regulation, which significantly impacts the fat loss process.

Transcripts

People usally think losing weight is  about half diet and half excercise,  

but both of those combined are only about  25% of it, Another 25% is good quality sleep,  

and the other--500 percent—is actually  doing what you said you would.

Luckily, if you start a diet  right now, there is a way,  

an easy way, to make it almost impossible to fail.

Step 1 is to get inspired. There's always a spark  that makes you decide you wanna change, and it’s  

usually seeing someone else who’s way more  fit than you, or seeing yourself in a picture.

Either way, inspiration is strong, but only  ever lasts for a day, and then it’s gone. So  

what you need next, is a realistic goal that  you can measure, as well as a time you need to  

achieve it by. For example, “I’m going to lose  5 pounds by July 1st, and another 5 pounds by  

August 1st” is something you can measure, and  it even has a checkpoint to keep you motivated.

Then the next thing you need is a detailed and  realistic plan that will get you to your goal. The  

plan might just be to replace your daily breakfast  of milk, sugary granola and a peanut butter jelly  

sandwich, with instead a 1-mile jog, followed by  a bowl of 15 big strawberries and 3 boiled eggs,.

Believe it or not, this one change is more than  

enough for you to lose multiple  pounds of fat in just a few weeks.

But having the plan is not enough.

You need to set everything up, so  that you can easily follow the plan.

You have to buy the strawberries, and boil the  eggs the night before, and get your running  

clothes ready, so that when you wake up, the  easiest thing to do is just stick to the plan.

If you don’t boil the eggs, and you keep  buying peanut butter and grape jelly and  

you keep putting them at the front of the  fridge where it's the first thing you see,  

than that means you don't actually intend  to stick to your diet. You’re just looking  

forward to that one day when you give in  and make your high calorie breakfast again.

If you want to make it easy to eat healthy,  then make it hard to eat junk food.

Of course, that’s easy to say, but no matter how  much you try to avoid even looking at junk food,  

you need to expect that there will be hard times.

Like when you accidentally trip and  fall face first into a booth at IHOP,  

you see that every item is  over a thousand calories,  

and you get the temptation to say five of  the most dangerous words in diet history.

You can pick from any of the following options.

A. “One cheat meal won’t hurt”

B. “I’ll *actually* start  dieting tomorrow” ←never do this

C. “I just won’t eat later”

D. “Maybe I’ll just start bulking”

And its times like this when you need willpower.  Which is the ability to tell yourself no.

You can build up your willpower  by anticipating all the excuses  

you’re gonna make, and practicing saying  no to all of them. You can even practice  

walking away from bad choices. But keep  in mind that willpower isn’t infinite,

so you can’t always rely on it. You're better off  just avoiding the temptation in the first place.

Finally, the real cheat code to motivation,  

is doing something for so  long that it becomes a habit.

If you can get to the point where you wake  up and automatically go outside for a jog,  

and you automatically reach for the strawberries  and boiled eggs, then the plan becomes a hundred  

times easier to follow, and it'll keep  getting easier every day you do it.

Eventually, you might even start to **like**  eating healthy and excercising, at which point,  

like for many other people, it’s no  longer a lifestyle choice, but instead,  

your entire personality. And  this is the ultimate goal.

Anyway, let's move on to the basics of fat loss.

There’s no real accurate way to  track it besides progress pictures,  

and weighing yourself once a week.

For the progress pictures, just know that you  won’t see much change in the first few weeks,  

and maybe not even in the first few months,  

because your body first prioritizes losing  fat from places that you probably can’t see.

But once you start seeing visual progress,  

it starts to become more and  more noticeable very quickly.

So to *really* measure your progress, you should  step on a scale maybe once every morning. Just  

know that it can fluctuate a lot based on  water weight, or the types of foods you eat.

Which means, you might lose a pound of fat,  but your weight might not change right away.  

So instead of looking at your day-to-day progress,  just look at your average week-to-week progress.

So you’ve probably heard that to lose  fat over time, you have to eat less  

calories than you burn. That means if  your body burns 2000 calories a day,  

then eating 1700 calories a day will make  you lose fat. That’s because the body will  

use energy from fat. and a teeny tiny bit of  muscle to help cover the 300 calorie defecit.

And if you drop your calories even lower, to 1500  or even 1200 a day, you’ll lose fat more quickly,  

but at the expense of it being way  more difficult for you to maintain.

The traditional, optimal way to figure out how  

many calories you should be eating is  to use a online calorie calculator.

Activity level sedentary....why lie,

And then eat around this number, every  day, as a starting point to lose weight.

But it’s worth noting that this number can  be way off since everyone has a different  

metabolism. And it can be especially  off for people with hormonal problems.

high cortisol, low estrogen/testosterone,  low thyroid hormones

So the best way to know for sure  is to start with this number,  

and then see how your weight changes over the  next few weeks. If you find that each week,  

your weight is not changing, then you need to  lower your daily calories by another 200-300.

And if you ever reach a point where you  haven’t lost any weight for at least a week,  

you’ll either need to reduce your calories again,  or you could also just add in some more excercise.

Now for some people, this method works perfectly  because in theory, you can’t go wrong with it.

The only problem is, you have to count  exactly how many calories you eat per day,  

using nutrition labels, calorie counting  apps, mental math, and also food scales,  

which measure exactly how much of  each food you’re eating in grams.

If you’re American, you might not  be familiar with the metric system,  

but you don’t have to worry, since the  McDonald’s menu already has calorie counts.

Anyway, you can also get away with  just roughly estimating your calories,  

but this only really works if you play it  safe and round everything up like crazy.

if you think it’s 300 calories it’s probably 500,  

if you think it’s 800  calories, it’s probably 1000.

And if you think it’s too small to  count, it’s probably at least 50.

So before we get into the method where  you don’t have to track anything at all,  

we need to talk about macronutrients. Whether  you track them or not, a lot of people want  

to know how much protein, carbs, and fat  they should eat per day. And to be honest,  

for most weight loss purposes, all you  need to look at is calories and protein.

You need a certain amount of  protein, a certain amount of fats,  

and then you can fill in the rest  of your calories with anything.

Just make sure for fats, not to overeat stuff like  oil, sauces, salad dressings, butter, nuts, and  

cheese. Because even though these are healthy in  moderate amounts, fats have 9 calories per gram,  

which means one pack of trail mix has about  3 times the calories of a dying neutron star.

Also, if you’ve ever heard weight loss  experts say that carbs cause weight gain,  

they’re not talking about fruits and  vegetables and fiber and whole grains.

They’re talking about refined, highly processed  carbs that are usually very delicious and are  

stripped of most, if not all of their nutrients  when they’re being processed. Especially  

foods with lots of added sugars. Here are some  examples. *Did you catch that, subtitle reader?

You’ll notice that this is  basically the entire grocery store.

The problem with these is that they’re  unnaturally delicious, easy to overeat,  

they have lots of calories, and they  just end up making you hungrier.

Of course, you can still have them everyday,  

and you’ll still lose weight  if you’re in a calorie deficit.

Which is why some people like to brag about how  they can eat a family size box of reeses puffs  

every day and still lose weight. What they don’t  tell you is that they have an empty void in their  

stomach for 23 hours a day, their bloodwork  comes back with just a giant crying emoji,  

and simply adding milk to their cereal takes them  out of a calorie deficit, so they have use water.

And that brings us to the method how  to lose fat without counting calories.

The Number One trick is to just start slowly  eating more minimally processed foods,  

avoiding junk, chips, sugary desserts, stuff  with lots of refined carbs, and instead swapping  

that out for fruits, vegetables, lean dairy,  lean protein, healthy fats, and whole grains.

You’ll find that these foods are so  filling and nutritious that you can  

eat in a calorie deficit every single  day without having to feel that hungry.

If you don’t believe me, this is 200 calories of  oreos, and this is 200 calories of strawberries.

Another tip is to just stop  snacking, and only eat during  

meals. It’s ok to snack on fruits and vegetables,  and maybe even some low-calorie diet snacks like  

these if you really get cravings, but most  people snack on high calorie, tasty junk food,  

because they’re bored, stressed, or  thirsty, not cause they’re hungry.

So cutting out snacks is actually one of the  easiest things you can do, since the body  

doesn’t really need them anyway. And overtime,  you’ll just stop getting the urge to snack.

Ideally, once this happens, you’ll start to  slowly develop a feeling of “i’m better than  

everyone else,” which should be enough to  keep you going till the end of your diet.

But in case times get hard,  here are some more tips.

Number 1: start drinking lots of water.  Water is very filling and half of the time,  

when you’re hungry, a quick drink of  water will get rid of the feeling.  

Just keep a big water bottle next to you and  you’ll never forget. This will also prevent  

you from craving high calorie drinks like  soda, juice, bubble tea, and milkshakes.

Number 2: If you keep saying, "The real diet  starts tomorrow!" Then it'll never start.

Number 3: avoid liquid calories!  It’s way easier to drink lots of  

calories in the form of sugary  drinks than it is to eat them.

Number 4: Low-fat shredded cheese, keto  bread, cauliflower rice, eggwhites,  

and even peanut butter powder are  low-calorie swaps you can make.

Number 5: you can make healthy meals like this  and this taste good with 0-calorie condiments and  

spices and sauces and 0-calorie sweeteners.  But don’t overuse them because in general,  

the tastier your food is, the more  cravings you’ll get for tasty food.

Number 6: Use zero-calorie diet sodas to  your advantage, if you have sweet cravings.

Number 7: eat high volume, high fiber foods  that fill up your stomach but are low calorie.

number 8: eat around 3 to 5 meals a day, since it  helps you avoid long periods of feeling hungry,  

and it’s usually easy to fit into your  lifestyle. 1 big meal a day might also work,  

but people tend to give up  on that diet very quickly.

number 9: save your biggest meals for  times when you tend to get the hungriest.

number 10: Many people find it easy to be in a  calorie deficit when doing intermittent fasting.  

It involves only giving yourself a 4 to 8 hour  window to eat, and then not eating the rest of  

the day. It might sound hard, but just know that  when you don’t eat, you won’t just be constantly  

hungry. Hunger comes and goes in waves. So If  you just wait a little bit, the hunger goes away.

number 11: eat more protein, because  protein makes you feel satisfied,  

and you also burn about 20 calories  just to digest 100 calories of protein.

number 12:

Speaking of protein, protein  powder is good, but it’s processed,  

and it’s a powder that you drink, so it’s not  really as filling as other protein sources.  

But if you need it to meet your protein  requirements, then drink it with water.

number 13:

If you want to, try black  coffee, or tea, since caffeine,  

slightly boosts your metabolism, and  slightly suppresses your appetite.

number 14:

- use smaller plates, smaller  bowls, and smaller portion sizes,  

because it tricks you into feeling full quickly.

number 15:

- if you mess up, don’t take it as an excuse  to start eating tons of junk food.Because  

even though messing up wasn’t part of the  plan, giving up was never part of the plan.

Now onto exercise. it burns some  calories, it improves your health,  

and once you experience what it  really takes to burn 200 calories,  

you’re probably less likely to pop  open a 200-calorie bag of chips.

So here are some tips:

number 1) lift weights. This will not only  increase your metabolism, but it also burns  

calories and helps you build muscle. You can  use this website to get ideas for exercises.

number 2) go on more walks.  Getting at least 10,000 steps  

a day is basically a cheat code for  burning extra calories and losing fat.

number 3) do more cardio. While diet is  more important than exercise for losing fat,  

cardio will make it easier. If you find it boring,  you can try high intensity interval training,  

or if you like, you can do circuit style  workouts, which you can find lots of on youtube.

Some gym bros like to claim that 15-minute  youtube workouts don’t work. But remember  

that they watch hour-long videos  of other people working out,

number 4) be less sedentary. not many people  talk about this because it’s hard to explain.  

But getting up and moving around and  just doing stuff throughout the day,  

burns way more calories than you would think.

This includes activities that you  don't normally think of as exercise,  

like taking the stairs, cleaning your  house, pressure washing your driveway,  

cooking, fidgeting, standing,  walking around, carrying groceries,  

and touching grass. Basically, anything  except sitting or rotting in bed.

Lastly, a fat loss tip that everyone  thinks doesn’t apply to them is to get  

good quality sleep. Sleep regulates your  hormones. And when it comes to fat loss,  

these hormones pretty much determine everything.

Now you might be thinking, “well I don’t have to  worry about that, **I already** get good sleep!!!”

Anyway, please donate a  subscribe to fund the next video.