21 Eating Hacks for Faster Fat Loss (DO THIS)
Summary
TLDRThis video script offers 21 practical eating hacks to enhance fat loss and improve digestion. Key tips include avoiding alcohol for easier weight loss, chewing food thoroughly, using smaller plates to trick the brain into feeling full, and avoiding distractions while eating. Other suggestions involve incorporating fiber, such as celium husk, to lower cholesterol, practicing mindful eating to 80% fullness, and taking brisk walks post-meal to aid digestion. The script emphasizes the importance of behavior changes for sustainable weight loss and improved health.
Takeaways
- 🍷 Avoid Alcohol: Alcohol can hinder weight loss by prioritizing its metabolism over fat burning and by increasing appetite and hunger.
- 🍽️ Chew Thoroughly: Chewing food until it liquefies in the mouth can aid digestion, slow eating, and increase feelings of fullness.
- 🍽️ Smaller Plates: Eating from smaller plates can trick the brain into feeling more satisfied with less food.
- 🚗 No Eating in Cars or in Front of Screens: Distraction during meals can blunt the body's fullness signals and lead to overeating.
- 🥬 Fiber-rich Foods: Consuming fiber-rich foods like celery husk can help lower LDL cholesterol and promote fullness.
- 🍱 80% Fullness: Eating until 80% fullness, or 'harachi buan', can improve digestion and energy levels, and is common in cultures with low obesity rates.
- 🚶 Post-Meal Walk: A brisk walk after meals can aid digestion and prevent the feeling of being too full.
- 💧 Drink Water Before Meals: Drinking water before and after meals can enhance feelings of fullness without affecting digestion.
- 🥣 Avoid Drinking Water with Meals: Drinking water with meals can increase eating speed and reduce the feeling of fullness.
- 🌙 Nutritious Breakfast: Having a nutritious breakfast can reduce nighttime eating by providing enough nutrition during the day.
- 🦷 Brush Teeth After Meals: Brushing teeth after meals can deter further eating, especially at night, and minty toothpaste can further reduce appetite.
- 🥦 Volumize with Veggies: Adding low-calorie, high-fiber vegetables like broccoli to meals can increase fullness.
- 🔵 Blue Plates: Using blue plates can reduce food intake due to the contrast with typical food colors.
- 🥔 Good Carbs: Choosing the right carbohydrates, like potatoes, can contribute to weight loss by providing a filling, nutrient-dense option.
- 🥣 Low-Calorie Soup: Drinking low-calorie soup before a meal can reduce overall calorie intake by increasing fullness.
- 🍞 Avoid Bread Bowls: Bread bowls add unnecessary calories and can increase appetite.
- 🚫 Avoid Trigger Foods: If certain foods lead to overconsumption, it's best to avoid them to prevent addictive eating behaviors.
- 🔄 Consistent Meal Rotation: Having a consistent rotation of meals can simplify decision-making and control what goes into the body.
- 🥣 Portion Control: Portioning food into a bowl or plate can prevent mindless eating and help with moderation.
- 😔 Don't Eat Emotions: Address emotions with healthy coping mechanisms instead of using food as a temporary fix.
- 🍏 Focus on Healthy Foods: Shift the mindset to focus on incorporating healthy foods rather than avoiding 'bad' ones.
Q & A
What is the primary factor contributing to weight loss according to the transcript?
-Nutrition is the primary factor contributing to weight loss, as it is mentioned that 80% of weight loss comes from it.
Why is alcohol consumption not recommended during weight loss efforts?
-Alcohol consumption is discouraged during weight loss because it is almost like negative calories, meaning the body prioritizes metabolizing alcohol before burning other calories. It also amplifies hunger, causes low energy, and can lead to a vicious cycle of overconsumption, which derails weight loss goals.
What is the significance of chewing food thoroughly as suggested in the transcript?
-Chewing food thoroughly, ideally until it turns into a liquid, is important because it initiates the digestion process in the mouth, making it easier for the stomach to digest. This practice can slow down eating, increase feelings of fullness, and improve overall energy levels.
How can eating from smaller plates influence one's perception of fullness?
-Eating from smaller plates can trick the brain into thinking more food has been consumed compared to eating a small meal on a larger plate. This visual cue can increase feelings of fullness and satisfaction.
What is the advice given for avoiding distractions while eating in the transcript?
-The transcript advises against eating while being inside a car or in front of a screen to avoid blunting the body's signals that indicate fullness. It encourages mindful eating to prevent overeating.
How can taking celium husk flakes help with high LDL cholesterol levels?
-Celium husk flakes can help lower LDL cholesterol levels by adding fiber to the diet. It can be added to shakes or consumed with water, which aids in digestion and promotes a feeling of fullness.
What is the concept of 'harachi buan' mentioned in the transcript, and how does it relate to weight loss?
-'Harachi buan' is a Japanese term that encourages eating until 80% fullness instead of overeating. This practice is linked to improved digestion, increased energy levels, and more mindful eating, which can contribute to better weight management.
Why is it recommended to take a brisk walk after meals as per the transcript?
-A brisk walk after meals is recommended to improve digestion through low-intensity movement. This practice can make the digestive process more efficient and aid in weight loss efforts.
What is the role of drinking water in relation to meal consumption as discussed in the transcript?
-Drinking water before and after meals can enhance feelings of fullness and aid in weight loss. However, it is advised not to drink water with meals as it can increase the speed of eating and reduce the effectiveness of feeling satiated.
How can having a nutritious breakfast help with nighttime eating habits?
-Having a hard and nutritious breakfast can mitigate hunger later in the day, which can help control nighttime eating habits. This approach is counterintuitive but can be effective in managing overall daily nutrition intake.
What is the significance of using blue plates for weight loss as suggested in the transcript?
-Using blue plates can lead to less eating due to the contrast between the food and the plate color. This visual cue can help control portion sizes and reduce overall food intake.
Why is it advised to avoid eating certain foods that are hard to moderate in the transcript?
-Avoiding foods that are hard to moderate, like chips or ice cream, is advised because they are often designed to be addictive and high in calories with low nutritional value. This strategy helps prevent overconsumption and supports healthier eating habits.
How can eating similar meals daily help with weight loss according to the transcript?
-Eating a rotation of similar meals can reduce the decision-making process around food and help control what goes into the body. This approach simplifies meal planning and can lead to better adherence to a weight loss plan.
What is the advice given for dealing with emotional eating in the transcript?
-The transcript suggests using healthy ways to deal with emotions, such as exercise, journaling, or talking to a friend, instead of using food or alcohol to mask emotions, which can lead to overeating and weight gain.
How can focusing on eating healthy foods rather than avoiding bad ones impact weight loss?
-Focusing on eating healthy foods can set off a new identity and create habits around healthier eating. This mindset shift can be more effective in promoting long-term weight loss and healthier lifestyle choices.
Outlines
🍷 Avoid Alcohol for Weight Loss
The first paragraph emphasizes the negative impact of alcohol on weight loss efforts. Alcohol consumption is compared to playing a 'hard mode' game, as it is prioritized by the body over burning other calories. It also increases hunger and appetite, leading to a vicious cycle that derails weight loss goals. The advice is to avoid alcohol completely when trying to lose weight to prevent these effects.
🥗 Chew Thoroughly for Better Digestion and Satiety
This paragraph focuses on the importance of chewing food thoroughly, aiming to turn it into a liquid state in the mouth. This practice not only starts the digestion process early but also slows down eating, leading to increased feelings of fullness and energy. It is suggested to chew each mouthful at least 29 to 35 times to achieve these benefits.
🍽️ Smaller Plates for Enhanced Fullness Perception
The third paragraph discusses the psychological trick of using smaller plates to trick the brain into feeling fuller. Eating a medium-sized meal on a smaller plate can make one feel satisfied, whereas a small meal on a larger plate may leave one feeling unsatisfied. This technique is a simple yet effective way to control portion sizes and manage feelings of fullness.
🚗 Avoid Distraction While Eating for Mindful Consumption
This paragraph advises against eating while distracted, such as while driving or watching a screen, as it can dull the body's signals of fullness. Being mindful while eating is crucial to prevent overeating and to better understand when one is truly full, thus contributing to healthier eating habits.
🌽 Incorporate Psyllium Husk to Lower LDL Cholesterol
The fifth paragraph suggests using psyllium husk to address high LDL cholesterol levels. Psyllium husk is a fiber-rich supplement that can be added to shakes or consumed with water. It not only helps to lower cholesterol but also contributes to a feeling of fullness, aiding in weight loss.
🍲 Practice Hara Hachi Bu to Optimize Digestion and Energy
The sixth paragraph introduces the Japanese concept of 'Hara Hachi Bu', which involves eating until one is 80% full. This practice is linked to improved digestion and increased energy levels, as well as a more mindful approach to eating. It is suggested as an effective strategy for weight loss and overall health.
🚶♂️ Post-Meal Walks for Enhanced Digestion
The seventh paragraph highlights the benefits of taking a brisk walk after meals to improve digestion. Engaging in low-intensity movement after eating can make the digestive process more efficient, which is a simple yet effective strategy for better health.
💧 Hydration Tips for Optimal Satiety
This paragraph provides hydration advice for meal times, suggesting drinking water before and after meals to enhance feelings of fullness. It dispels the myth that water interferes with digestion and encourages this practice as an easy way to feel more satisfied.
🌙 Combat Nighttime Eating with Nutrient-Rich Breakfasts
The ninth paragraph addresses the issue of uncontrollable nighttime eating by recommending a nutritious and hearty breakfast. This counterintuitive advice aims to mitigate hunger later in the day and is based on the idea that nighttime eating is often a sign of inadequate nutrition during the day.
🦷 Brush and Floss to Curb Nighttime Snacking
The tenth paragraph suggests brushing and flossing teeth after the final meal of the day to deter further eating, especially for those with nighttime eating habits. Using minty toothpaste can further suppress appetite due to its natural appetite-blunting effects.
🥦 Volumize Meals with Low-Calorie Vegetables
This paragraph recommends using vegetables like broccoli to volumize meals, which are low in calories and high in fiber. Adding such vegetables to meals can significantly increase feelings of fullness without adding many extra calories.
🔵 Eating Off Blue Plates May Reduce Intake
The twelfth paragraph presents research findings that suggest eating off blue plates can lead to less food consumption due to the contrast between the food and the plate color. It encourages viewers to try this method to see its effects on their eating habits.
🥔 Choose the Right Carbs Like Potatoes for Weight Loss
The thirteenth paragraph argues against the idea of cutting carbs for weight loss and instead promotes the consumption of certain carbohydrates like potatoes. Potatoes are highlighted for their fiber content and calorie profile, which can contribute to fullness after meals.
🍲 Low-Calorie Soup Before Meals for Reduced Intake
This paragraph recommends drinking low-calorie soup before meals, a practice common in Chinese culture, to reduce overall calorie intake. Research shows that this can lower the amount of food consumed during the meal by making one feel fuller.
🍞 Avoid Bread Bowls to Control Appetite and Calories
The fifteenth paragraph advises against using bread bowls when eating out, as they add unnecessary calories and can increase appetite. It suggests opting for soup instead to better control calorie intake and appetite.
🚫 Eliminate Trigger Foods to Prevent Overconsumption
The sixteenth paragraph discusses the importance of avoiding foods that are difficult to consume in moderation, such as chips or ice cream, due to their addictive nature and low nutritional value. It suggests a strategy of avoidance for these trigger foods to prevent overeating.
🗓️ Consistent Meal Rotation for Easier Decision Making
This paragraph suggests maintaining a rotation of 5 to 7 meals to simplify the decision-making process around food. By having a set of meals with known calorie and macronutrient content, one can better control what goes into their body and reduce the number of food-related decisions.
🥣 Portion Control with Bowls or Plates for Mindful Eating
The eighteenth paragraph advises against eating food straight out of the bag and instead recommends portioning it into a bowl or on a plate. This practice helps to prevent mindless eating and allows for better control over calorie intake.
😔 Address Emotional Eating with Healthy Coping Mechanisms
The nineteenth paragraph addresses the issue of emotional eating and suggests finding healthy ways to cope with emotions, such as exercise, journaling, or talking to a friend, instead of using food or alcohol as a temporary fix.
🍏 Focus on Healthy Foods Rather Than Avoiding 'Bad' Ones
The final paragraph encourages a shift in mindset from avoiding 'bad' foods to focusing on incorporating healthy ones into the diet. This approach is suggested to foster a new identity and create habits around healthier eating, which can be more sustainable and effective for long-term weight loss.
Mindmap
Keywords
💡Nutrition
💡Alcohol
💡Chewing
💡Plate Size
💡Distractions
💡LDL Cholesterol
💡Fullness
💡Mindful Eating
💡Walking
💡Water Intake
💡Emotion Eating
Highlights
80% of weight loss comes from nutrition, with simple hacks available for better results.
Avoiding alcohol can significantly aid in weight loss due to its negative calorie effect and appetite-amplifying properties.
Chewing food thoroughly until it liquefies in the mouth is essential for better digestion and increased feelings of fullness.
Using smaller plates can trick the brain into feeling more satisfied with less food.
Avoid eating while distracted by screens or in a car to prevent blunting fullness signals.
Celery husk flakes can help lower LDL cholesterol levels by adding fiber to the diet.
Eating until 80% fullness, or 'harachi buan', can improve digestion and energy levels.
A brisk walk after meals can enhance the digestive process.
Drinking water before and after meals can increase feelings of fullness without affecting digestion.
Avoid drinking water with meals to prevent speeding up the eating process.
Having a nutritious breakfast can mitigate nighttime hunger and eating.
Brushing and flossing teeth after meals can help prevent nighttime eating.
Volumizing meals with low-calorie, high-fiber vegetables like broccoli can enhance fullness.
Using blue plates can lead to less eating due to contrast with food.
Eating the right carbohydrates, such as potatoes, can aid in weight loss by providing a good macronutrient profile.
Drinking low-calorie soup before meals can reduce overall caloric intake by 20%.
Avoiding bread bowls when eating out can prevent unnecessary calorie and appetite increase.
Eliminating certain addictive foods from the diet can prevent overconsumption and aid in weight loss.
Eating similar meals can reduce decision fatigue around food and help control what goes into the body.
Portioning food into a bowl or plate can prevent mindless eating and help with moderation.
Addressing emotions with healthy behaviors instead of using food or alcohol can prevent emotional eating.
Focusing on eating healthy foods rather than avoiding bad ones can create a healthier eating identity and habits.
Transcripts
80% of your weight loss will come from
your nutrition but what most people
don't know is that there are some simple
hacks that you can use that will lead to
greater results here are 21 eating hacks
that will lead to Greater fat loss
starting with number one if you're
trying to lose weight avoid drinking
alcohol alcohol and weight loss don't
mix if you're trying to lose weight
while drinking alcohol it's like trying
to lose weight on hard mode what you
have to realize is that alcohol is
almost negative calories your body
prioritizes the alcohol before anything
else before burning any other calories
the other thing that you have to realize
is that it amplifies your hunger your
appetite it also makes you low energy
and makes you lose focus the next day
all of this is just a vicious cycle that
causes people to want to drink more
alcohol and all of this just derails
your weight loss goals so when you're on
a cut and when you're trying lose weight
one of the best things to do avoid
alcohol altogether number two when you
chew your food you want to chew it so
much that it turns into liquid inside of
your mouth this means that you're going
to be chewing it for at least 29 to 30
to 35 chews each time that you're
putting a piece of food in your mouth
now let me Che
this something you have to realize is
that the first step of digestion starts
with your mouth and you want to make it
so easy for your stomach to digest a
food and that means to chew it so often
that it liquefies inside of your mouth
while this may sound disgusting it is
literally the first step to digestion
and I'm going to tell you this it's
going to slow down your eating you're
going to feel so much better you're
going to feel so much more energy and
you'll also find yourself feeling Fuller
as well number three when you're eating
eat from smaller plates what you have to
realize is that the eyes are one of the
best ways to trick the brain into
thinking it had more food now if you eat
a small meal on a bigger plate it's
going to make you feel like you didn't
have enough but if you eat a
medium-sized meal on a smaller plate
you're actually going to find that your
brain thinks that it ate enough and this
again will increase your feelings of
fullness it's a bit of brain trickery
but it works trust me number four stop
eating food when you're inside of your
car
stop eating food when you have a screen
in front of your
face the reason why you want to do this
is because when you distract yourself
from eating you are literally blunting
the signals that your body gives to your
brain for it to say that it is full this
is the reason why a lot of people eat
but also find themselves reaching for
more food even after they've eaten so
stop distracting yourself and be more
mindful when you're eating food number
five if you find that your doctor says
that you have high levels of LDL
cholesterol one of the quickest ways to
fix that is to take in some form of
celium husk flakes so celium husk has
been proven to lower LDL cholesterol to
normal levels it's something that you
can add to your shakes or it's something
that you can just drink out of water and
what this does is it adds some Fiber
into your diet it's also going to make
you feel Fuller and again if you find
that your LDL cholesterols are just a
little bit High try some s husk for
about a month and see what happens
eating hack number six when you're
eating you want to avoid eating until
you're fully stuffed and to the point
where your your belt buckle Notch has to
go an extra step which you want to do
instead is you want to eat until 80%
fullness the Japanese have a term for
this and it's called harachi buan and if
there's anything that we know about the
Japanese is the fact that they actually
have one of the world's lowest obesity
rates now
why does this work it works because
number one you're improving digestion
you have efficient digestion when you're
not stuffing yourself until you can't
eat another morsel of food by leaving
yourself a little bit of space you're
allowing digestion to work its natural
process the other thing is also from my
anecdotal evidence in my own life and
from the life of my clients I've
actually found that this increases
energy anytime that you're eating until
the point where you're stuffed it does
have an effect effect on your energy
levels especially when you're trying to
get creative work or intellectual work
done right after a meal and the last one
is it could lead to more mindful eating
which could lead to Greater weight loss
uh the more mindful you are of how
stuffed you are becoming uh the more
that you're able to be attuned with your
hunger signals and your appetite signals
and then this allows you to have a
little bit more of a better relationship
with the food that you're eating eating
hack number seven and this is the most
underrated one and the one that I don't
see a lot of people doing which is
having a nice brisk walk after having a
meal and one of the reasons why this
works is because when you're doing this
you're improving digestion you don't
necessarily improve digestion by sitting
on your ass after a meal you improve it
by walking by having some low intensity
type of movement or exercise this
improves and makes the digestive process
a little bit more efficient number eight
drink water before and after your meals
now the reason why you want to do this
is because it will enhance your feelings
of fullness and no there are plenty of
studies that show that it will not mess
with your digestion this is one of the
easiest ways to feel more satisfied from
your meals number nine try to avoid
drinking water with your meals because
what this does is it actually amplifies
the speed of which you eat these meals
so if you want to slow down your eating
try not using liquids just to wash it
all down and by the way one of our goals
is to hit 100 K Subs by the end of the
year and I think there's a very good
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really appreciate it all right let's get
back to it number 10 if you find that
you have uncontrollable eating at night
what you have to understand is that
you're not taking in enough nutrition
during the day one of the most
counterintuitive things that you could
do especially if you find yourself
eating a lot at night is to have a very
hard and nutritious breakfast first
thing in the morning it sounds so weird
but I'm going to tell you it's going to
mitigate your hunger later on in the day
and again that is a sign anytime that
you are eating at night it's a sign that
you're not getting enough nutrition
during the day try this one out number
11 after you are done your final meal of
the day you want to brush and floss your
teeth now the reason why you want to do
this is because you want to make it
as hard as humanly possible to not put
any more food in your mouth especially
when it comes to the end of the night
this is especially important for people
who have problems with nighttime eating
and also if you choose a minty
toothpaste that is going to further
amplify the appetite blunting effects
because mint just has this effect that
causes you to eat a little bit less
especially after a meal so right when
you're done your final meal of the day
make sure you get your toothbrush and
your floss out do it as thoroughly as
possible and then that is going to help
you uh blunt any type of nighttime
eating that you may
have number 12 one of the best ways to
eat more while losing weight is to
volumize your Foods using vegetables one
of my favorites is broccoli it is super
low calorie it is high in fiber and if
you add this to any meal that you're
eating you are going to feel
significantly Fuller than if you didn't
number 13 Dy on Blue plates and I'm not
kidding so research shows that if there
is a contrast between the foods that you
eat and the plates that you use it leads
to less eating don't take my word for it
or don't take science's word for it try
it out for yourself number 14 one of the
best ways to lose weight is not by
cutting carbs it's by eating the right
ones one of the best ones to eat
especially when you're cutting weight is
potatoes potatoes have a fantastic
calorie and macronutrient profile
actually has a lot of fiber as well when
you eat these with your Foods you're
probably adding 140 calories for every
200 g that you're putting in and that is
going to be enough for you to feel
absolutely full right after your meal
number 15 drink low calorie soup before
your meal this is actually something
that Chinese people do a lot right
before their meals I don't necessarily
think they do it to reduce calories but
research shows that when you drink soup
right before a meal it lowers your
chloric intake by 20% and this is for
the simple fact that it just makes you
feel Fuller so try this out the next
time that you're eating out uh instead
of the bread bowl get the soup and see
what happens number 16 when you're
eating out avoid the bread bowl this
adds unnecessary calories to your meal
while also amplifying your appetite at
the same time number 17 there is a
particular food out there that you can't
stop from overc consuming or you can't
see yourself moderating it is best to
avoid it and I know that this sounds
simple but there's this term in our diet
industry called flexible dieting and
it's where people say that there should
be no foods that are off bounds and that
you should be able to eat everything
well I say that that's kind of [ __ ]
because there are certain foods that are
out there something like chips or even
ice cream that are modified in a way to
make them more addictive they are made
to be overc consumed they are made to be
high in calories and low in nutrient
value and if you can't see yourself
controlling the way that you eat around
them again it's just like an alcoholic
you just want to be avoidant of the very
thing that causes you to drive addictive
behavior number 18 eat similar meals
every single day now this doesn't mean
you have to eat the same meals but what
you want is a rotation of 5 to seven
meals that you can rely on where you
know the calories you know the macros
and which what you don't understand is
that we make around 200 decisions around
food and when you eat similar meals
you're able to control what goes into
your body while also eliminating the
decision- making that you usually have
around eating number 19 avoid eating
Foods straight out of the bag and
instead portion it up in a little bowl
or even a tiny plate and the reason why
you do this is because when you eat food
straight out of the bag what happens is
that it turns into almost a Mindless
eating Behavior you don't know how many
calories you're taking in and most times
when you're eating it out the bag you
can reach to the end of the bag and
realize that you've ate the entire thing
so one of the best ways to moderate your
eating is to portion it out using a bowl
or a plate and to eat the portion that
you want to eat number 20 this is going
to sound simple but you need to stop
eating your emotions all you are doing
is numbing the emotion for a very short
period of time only for that emotion to
come back probably even stronger than it
was before instead what you want to do
is you want to use healthy ways to deal
with your emotions whether that be
exercise journaling talking to a friend
you want to do anything but try to mask
your emotions with food or even alcohol
and number 21 instead of telling
yourself to avoid eating bad foods tell
yourself to focus on eating healthy ones
this one little mindset trick is is
going to set off a new identity for you
to create habits around eating healthier
foods now the way to approach a list
like this that I just gave you is to
treat these as behaviors now you don't
necessarily want to take all of these
and try to do them all at once what you
want to do is you want to choose at
least like one to even at the most three
to start implementing into your normal
nutrition and again don't take it from
me try these out on your own see how
they work and then again you want to
treat these as behaviors because that is
where you're going to get the best bang
for your buck now if you got to the end
of this video then I'm guessing that you
want to drop some pounds and lose some
weight there are some things that you
need to know so I did a video on the six
harsh truths that everybody needs to
know when they're trying to lose weight
and you can check out the video right
over here see you there
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