This Changes FAT LOSS!
Summary
TLDRThe video script challenges conventional dieting methods, highlighting the inefficiency of traditional calorie restriction for long-term weight loss. It introduces the concept of 'low energy flux' versus 'high energy flux' diets, emphasizing the importance of increasing physical activity to create a calorie deficit, which can lead to more sustainable fat loss and muscle maintenance. The speaker shares personal experiences and suggests macronutrient ratios, advocating for a higher carb intake in a calorie deficit to enhance satiety and muscle retention.
Takeaways
- 🧠 The traditional low energy flux diet can be inefficient and may lead to a slower metabolism as weight loss progresses.
- 🏋️♂️ Increasing physical activity expenditure, rather than just reducing calorie intake, can create a high energy flux that helps maintain metabolic rate.
- 📉 Basal Metabolic Rate (BMR) decreases as weight is lost, which can make it harder to maintain weight loss goals over time.
- 🔢 The script emphasizes the importance of understanding and calculating your maintenance level of calories and adjusting it as your body changes.
- 🚶♂️ Non-exercise activity thermogenesis (NEAT), like walking or fidgeting, plays a significant role in daily calorie expenditure and can be increased to aid weight loss.
- 🏃♂️ Aerobic exercise is more effective for calorie burning than anaerobic training, but building muscle through resistance training can increase daily calorie burn.
- 🍚 The speaker argues for a higher carbohydrate intake during a calorie deficit, suggesting it helps with satiety and muscle maintenance.
- 📈 The body's endocrine system can respond to weight loss by reducing hormones that suppress appetite, leading to increased hunger and difficulty in maintaining weight loss.
- 🔄 The concept of metabolic adaptation suggests that the body tries to conserve energy and resist weight loss, making consistent calorie deficits challenging to maintain.
- 🛍️ The script recommends using tools like pedometers to track steps and increase non-exercise activity to boost calorie expenditure.
- 📚 The importance of understanding the role of macronutrients (protein, fat, and carbs) in weight loss and how they can be adjusted for individual needs and preferences is highlighted.
Q & A
What is the main issue with the traditional dieting method described in the script?
-The traditional dieting method, referred to as a low energy flux diet, is problematic because it relies on a constant calorie deficit which leads to a decrease in basal metabolic rate (BMR) as weight is lost, making it harder to maintain weight loss over time.
What is the concept of 'low energy flux' versus 'high energy flux' in dieting?
-Low energy flux refers to a dieting approach where calories are reduced to create a deficit, while high energy flux involves increasing physical activity to create the same deficit without reducing calorie intake, which can lead to less metabolic adaptation and easier maintenance of weight loss.
How does the body respond to a decrease in body mass during a low energy flux diet?
-As body mass decreases, the body becomes more efficient and starts to decrease non-exercise activity thermogenesis (NEAT) and metabolic hormones, leading to a drop in overall calorie expenditure and making it harder to continue losing weight.
What is the role of basal metabolic rate (BMR) in dieting?
-BMR is the number of calories the body needs at rest to maintain its current weight. It plays a crucial role in dieting as a decrease in BMR due to weight loss can reduce the rate at which the body burns calories, affecting the efficiency of a diet.
Why does the script suggest increasing physical activity rather than reducing calorie intake?
-Increasing physical activity to create a calorie deficit can help maintain a higher BMR and reduce the body's metabolic adaptation, making it easier to continue losing weight without constantly adjusting calorie intake.
What is the significance of non-exercise activity thermogenesis (NEAT) in the context of the script?
-NEAT refers to the calories burned through everyday activities beyond structured exercise. The script emphasizes its importance because it can significantly contribute to total daily energy expenditure and is less susceptible to metabolic adaptation compared to exercise.
How does the body's endocrine system react to weight loss and what are the implications?
-The endocrine system reacts to weight loss by lowering insulin levels, leptin, and thyroid hormones, which are appetite suppressants. This can lead to increased hunger and difficulty maintaining a calorie deficit.
What is the role of ghrelin in the dieting process as described in the script?
-Ghrelin is a hormone that increases with weight loss, promoting hunger and potentially making it more challenging to adhere to a calorie deficit.
What is the significance of the study mentioned in the script where a person wore a weighted vest during weight loss?
-The study demonstrates that artificially maintaining the starting weight through the use of a weighted vest helped the individual maintain their initial BMR, allowing them to lose fat without significantly reducing their calorie intake.
How does the script suggest using technology to track physical activity?
-The script suggests using a pedometer or activity monitor to track steps and ensure that non-exercise activity thermogenesis (NEAT) contributes significantly to the daily calorie deficit.
What is the script's stance on macronutrient distribution for weight loss?
-The script suggests that a higher carbohydrate intake within a calorie deficit can help maintain satiety, making it easier to adhere to the diet and maintain muscle mass, rather than strictly following a low-carb approach.
Outlines
🧠 The Inefficiency of Traditional Dieting Methods
The first paragraph introduces the concept of low energy flux dieting and its inefficiency. It highlights the common experience of losing weight initially but regaining it later, suggesting that the traditional approach to dieting is flawed. The speaker explains the difference between reducing calorie intake by 500 to create a deficit and increasing activity expenditure to achieve the same deficit, hinting that the latter, known as high energy flux, is more effective. The paragraph also discusses the importance of understanding basal metabolic rate (BMR) and total daily energy expenditure, emphasizing the need for constant adjustments in calorie intake as weight decreases and BMR changes. It touches on the role of physical activity, especially non-exercise activity thermogenesis (NEAT), in overall calorie expenditure and the body's resistance to weight loss as it seeks to maintain homeostasis.
🏋️♂️ High Energy Flux: A Superior Approach to Dieting
The second paragraph delves into the high energy flux diet, contrasting it with the traditional low energy flux method. It explains that instead of reducing calorie intake, the high energy flux approach involves increasing physical activity to burn an extra 500 calories per day, which is less likely to trigger metabolic adaptation. The speaker provides practical tips on how to increase energy expenditure, such as incorporating NEAT through daily activities and using a pedometer to track steps. The paragraph also references a study where a participant wore a weighted vest to simulate body weight, helping to maintain initial BMR during weight loss. Additionally, it discusses the importance of macronutrient distribution, particularly the role of carbohydrates in satiety and muscle maintenance, and shares the speaker's personal experience with a higher carb intake during a calorie deficit.
🎯 Achieving and Maintaining Weight Loss Goals
The third paragraph focuses on the benefits of a high energy flux diet for achieving and maintaining weight loss goals. It emphasizes the importance of not only losing weight but also sustaining the results over time. The speaker suggests that a high energy flux diet, combined with an appropriate exercise program, can make it easier to reach one's goals and avoid the yo-yo effect of weight gain and loss. The paragraph ends with a promotional note, encouraging viewers to try one of the speaker's programs for a modest fee, with a promise of improved results.
Mindmap
Keywords
💡Dieting
💡Calorie Deficit
💡Basal Metabolic Rate (BMR)
💡Physical Activity Level (PAL)
💡Low Energy Flux
💡High Energy Flux
💡Non-Exercise Activity Thermogenesis (NEAT)
💡Macronutrients
💡Insulin
💡Hormonal Changes
💡Weighted Vest
Highlights
The traditional dieting method may be inefficient due to the body's metabolic adaptation.
Introduces the concept of low energy flux versus high energy flux diets.
Explains that decreasing calorie intake isn't the only way to create a calorie deficit.
Basal Metabolic Rate (BMR) and Physical Activity Level (PAL) are key in calculating maintenance calories.
Discusses the decrease in BMR as weight loss progresses and its impact on weight loss goals.
Exercise isn't the primary source of calorie expenditure; non-exercise activity thermogenesis (NEAT) plays a significant role.
The body fights weight loss to maintain homeostasis, decreasing energy expenditure as weight decreases.
High energy flux diet can mitigate metabolic adaptation issues by increasing physical activity rather than reducing calorie intake.
Increasing NEAT through activities like walking can help create a calorie deficit without reducing food intake.
Use of a pedometer to track steps and increase daily activity.
A study where wearing a weighted vest helped maintain initial BMR during weight loss.
Cold plunging may increase calorie burn by raising heat generation in the body.
The importance of macronutrient balance in a calorie deficit for satiety and muscle maintenance.
High carbohydrate intake in a deficit can lead to less hunger and better muscle retention.
The role of insulin as an appetite suppressant and its impact on dieting.
Personal experience sharing on the benefits of a high energy flux diet for weight loss and maintenance.
Recommendation of programs for a structured approach to high energy flux dieting.
Transcripts
this is gonna blow your mind what if I
told you the way you've been dieting
since you peaked in high school and
slowly got chubbier has been wrong or at
least not as efficient as it could be
[Music]
let me guess if this has happened to you
you get really serious about ABS you
crank up your training you lock in your
diet for weeks if not months and you get
in the best shape of your life then one
morning you wake up and realize you're a
big fat mess again what if I told you
this is not only common but based upon
the way most people diet it's
predictable let me explain let's use
these two guys as an example guy number
one figures out his maintenance level of
calories and then decreases that by 500
to eat in a 500 calorie deficit guy
number two is identical he has the exact
same maintenance level of calories but
instead of decreasing it by 500 he
increases his activity expenditure
creating the exact same deficit the
question is which one loses fat faster
if your answer is it's the same because
it doesn't matter calories in calories
out congratulations you're just as dumb
as I was the concept is referred to as a
low energy flux versus a high energy
flux and it will change the way you diet
forever to better understand the
problems with the traditional low energy
flux diet we need to create one that way
you can see where the wheels fall off
this is a person's average total daily
energy expenditure and you can see the
bulk of it comes from basal metabolic
rate or resting metabolic rate I'm going
to use that interchangeably because
everybody else does it don't freak out
the calculator you found online to
figure out your BMR is probably using
this formula nope never mind that looks
like [ __ ] the BMR formulas are
attempting to give a rough estimate of
energy costs based upon how much you
weigh how tall you are and then subtract
that from your age to account for
slowing metabolism and then whether or
not you have a penis mine works out to
be
2102 because I'm 36 not 50 you jerk offs
to finish figuring out our maintenance
level of calories we can skip over the
thermogenic effect of food because
that's really not going to change we
need to figure out our physical activity
and to do that we have to use a very
complex questionnaire known as pal all
joking aside I do think most people
overestimate on this so to get an
accurate calorie expenditure I would say
I'm moderately active so then we take
BMR times it by our pal and then we get
calories needed to maintain your current
wait hooray let's say I was tired of
being a dumpster fire and I wanted to
lose a pound a week to maintain as much
muscle as possible we know that one
pound equates to 3 500 calories so I'd
have to average a 500 calorie a day
deficit in a week pretty simple just
decrease my calories by 500 every day
and then no that's the mistake have you
ever noticed how easy it is to lose
weight when you first start dieting it's
because you still have so much of your
fat self to move around but as you get
lighter your BMR decreases and it may
not seem like much at first but as you
diet your body requires less and less
calories so let's say I lost five pounds
not much I'm just less of a fat mess 225
pounds if we plug that into the BMR
formula again only five pounds we see
I'm now expending 44 less calories per
day over the week that's 308 calories
which means I'm not going to hit my
pound per week weight loss goal so to
hit the target you're gonna have to
constantly be readjusting your calories
lower and lower sucks and that's only a
small part of the problem if we take a
look back at the physical activity of
your total daily expenditure we can
break it down even further into eat
which is exercise activity thermogenesis
that's your weight training your cardio
and neat non-exercise activity
thermogenesis which is tapping your foot
walking your dog diddling yourself all
or neat now when people think burning
calories they think exercising the sad
truth though is that lifting weights
don't burn as many calories as you might
think say I did a 20 set workout where I
just killed myself that's probably 220
to 300 calories burned not great it
really just goes back to the saying that
you can't out crunch a [ __ ] diet when it
comes to calorie expenditure aerobic
training will always Trump non-aerobic
training but the more muscle you build
the more calories you burn look it up
it's disappointing every pound of muscle
equates to six calories per day in
reality most the calories you burn
through physical activity don't even
come through exercise they come from
neat there's a problem with that as well
as you get leaner your body becomes more
efficient but even worse than that your
body will start to fight the process of
losing weight because it wants to
maintain homeostasis it doesn't want to
change so it'll start decreasing your
levels of meat those little micro
movements the energy had to go pick up
your mail [ __ ] your mail you're going to
leave it there for a month that's why
when you're dieting all you want to do
is lay on the couch and watch TV that's
your body's way of preserving energy
here's the crazy part it could be three
to four times the calories we saw from
when we decreased our BMR so taking it
back to my scenario where I only lost
five pounds it actually decreased in my
calorie expenditure by 44 calories a day
now if that can be four times that that
means that's 176 calories add those
together I almost cut my deficit in half
and as your body mass decreases your
endocrine system freaks out lowering
insulin levels leptin thyroid hormones
which are all important because they're
appetite suppressants so as they
decrease you get hungrier on top of that
ghrelin increases which makes you angry
so it's easy to see why the traditional
method of dieting the low energy flux as
they call it is doomed to fail which
brings us back to the concept of a high
energy reflux which I know looks similar
on the surface because there's still a
500 calorie deficit but it actually
mitigates some of the problems I just
talked about this setup is going to be
exactly the same you're going to get
your basal metabolic rate and times it
by your pal to get your maintenance
level of calories but instead of
decreasing by 500 to get that deficit
you're not
You're Gonna Leave it do you have any
clue how much more oatmeal that is come
on instead we're going to increase our
physical activity to a point that it
burns an extra 500 calories a day
because based on Research that creates
less of a metabolic adaptation meaning
your body's not going to try to burn
fewer and fewer calories and you get to
eat more oatmeal the next obvious
question is how do we increase our
energy expenditure to a point that we're
burning an extra 500 calories a day and
it's critical you increase both because
if you try to do it with just as
structured bouts of cardio that's 50
minutes of jogging I'm not [ __ ]
jogging instead I do a 30 minute walk
after my workout or on my off days and
consciously track my meat one of the
ways is with this guy I got from Amazon
it's a little pedometer that counts the
number of steps and I know the child
that made this thing did a horrible job
because it's really inaccurate but at
least gives me a range to shoot for
because for every 2 000 steps that's 100
calories and before you say I'm already
averaging 10 000 steps a day the [ __ ]
you are because this thing alone can
create the deficit you need ten thousand
steps 500 calories there's a fascinating
study work I wore a weighted vest like
this 24 7 and for every pound he lost he
added a pound back to the vest the idea
being that if he artificially replicate
did his starting weight that he'd be
able to maintain his initial BMR and it
worked he lost 19 pounds over the course
of 16 weeks and this is important to
note that this was a bodybuilding
competition so it was mostly fat mass
and his calories did not change now I'm
not going to wear this thing 24 7 but
think about it this way every time I
take my dogs for a 30-minute walk based
upon my huskiness that burns about 241
calories each additional pound of weight
is another 0.3 calories per mile so this
is a 50 pound vest that's an additional
450 calories so what I look like an
[ __ ] walking around the neighborhood
that's a lot of calories
while cold plunging doesn't really fall
into the category of need and there's no
way to quantify how many calories you
burn per minute
it does however cause your central
nervous system to release norepinephrine
which then attaches to Brown fat which
increases mitochondrial activity which
generates more heat and there's no such
thing as an energy free process so we
know it burns extra calories we just
have no clue how many extra but it sucks
so hopefully a lot am I the only one
that gets served that ridiculous Navy
commercial before of a YouTube video I
said my job wouldn't matter and I
understand 500 calories doesn't seem
like a lot but that's just where I
started
since I started meticulously tracking my
activity I'm eating a thousand more
calories than I typically would on a
diet if you hear Little Footsteps that's
that's Junior walking around who's my
blind dog who happened to take a nap on
an ant hill this morning our vet just
gave him Benadryl doing great bud it's
also completely changed my stance on
what your macro percentages should be
when you're trying to lose fat show
everybody your face
so we don't nap on ant hills I used to
be an avid low carb guy because I was a
lot dumber and it was based upon my
limited understanding of how insulin
works I assume since it stimulated fat
storage and inhibited fat breakdown and
promoted fat synthesis that the best
thing we could do was limit those
insulin spikes
the problem is it's also an appetite
suppressant so by minimizing those
spikes it's going to make you constantly
hungry is everybody else's tibialis
anterior weak as hell mine's already
gassed
that was seven I also underestimated how
fantastic the human body is when you're
a healthy person in a calorie deficit
the amount of time your body stops
burning fat from an insulin spike is a
very short window after a meal if we
look at a full 24-hour period it all
equals out and the only thing that
matters is the deficit you create so
yeah having a greater number of carbs is
going to lead to more intense insulin
spikes but that's going to lead to you
being less hungry and be able to go
captain and say no on the weights so if
anybody wants to play along at home this
is exactly what I'm doing I'm getting
230 grams of protein a gram per pound
because scientists and Bros have finally
agreed that's the perfect amount 12 of
the calories are coming from fat fish
oils in the morning a little ghee butter
or just random [ __ ] like that and the
rest is delicious delicious carbs I
track my steps with this little stupid
activity monitor on average about 12 000
steps a day I do about 30 minutes of
walking on the treadmill and to me this
is amazing because
I'm not even hungry and I used to always
be hungry why did nobody tell me this
before
you can do either or high carb low carb
they're going to get you the same body
fat at relatively the same rate that's
not what's important I'm just sharing my
experience what I found is having higher
carbs in the deficit keeps you a little
more satiated and makes it easier to
maintain muscle and might even make it
easier to put on muscle the biggest
takeaway I wanted you to have is the
benefit of having a high energy flux
diet it's going to help you get your
goal a lot easier but more importantly
maintain it instead of alternating and
looking great one month and like [ __ ]
the next pair that with one of my
programs linked below again all 30 days
only 20 bucks and I guarantee you'll
look slightly less awful
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