This Changes FAT LOSS!

Summary

The 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

00:00

🧠 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.

05:02

🏋️‍♂️ 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.

10:04

🎯 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.

Keywords

💡Dieting

Dieting refers to the practice of controlling one's food intake to achieve or maintain a specific health or body shape goal. In the video, dieting is the central theme, with the speaker discussing the inefficiencies of traditional dieting methods and proposing an alternative approach that involves increasing physical activity to create a calorie deficit.

💡Calorie Deficit

A calorie deficit occurs when a person consumes fewer calories than they burn. It is a fundamental concept in weight loss, as it forces the body to use stored energy, leading to weight reduction. The script discusses two methods of achieving a calorie deficit, one through reducing calorie intake and the other through increasing physical activity.

💡Basal Metabolic Rate (BMR)

BMR is the number of calories a body needs to maintain basic physiological functions at rest. It is influenced by factors such as weight, height, age, and gender. The video script uses BMR as a starting point to calculate the maintenance level of calories and how it changes with weight loss.

💡Physical Activity Level (PAL)

PAL is a factor used to estimate the energy expenditure due to physical activity. It is a multiplier applied to BMR to determine the total daily energy expenditure. The script mentions PAL in the context of calculating an individual's maintenance calories and adjusting them for weight loss.

💡Low Energy Flux

Low energy flux is a term used in the video to describe a dieting approach that primarily focuses on reducing calorie intake to create a deficit. The script argues that this method is less efficient because it leads to a decrease in BMR and metabolic adaptation, making weight loss more challenging over time.

💡High Energy Flux

High energy flux, as presented in the video, is a dieting strategy that emphasizes increasing energy expenditure through physical activity rather than reducing calorie intake. This approach is said to cause less metabolic adaptation, potentially making it easier to maintain weight loss.

💡Non-Exercise Activity Thermogenesis (NEAT)

NEAT refers to the energy expended for activities that are not formal exercises, such as fidgeting, walking, or any other spontaneous movements. The script highlights the importance of NEAT in increasing daily calorie expenditure and its role in the high energy flux diet.

💡Macronutrients

Macronutrients are the three primary nutrients that provide energy: carbohydrates, proteins, and fats. The video discusses the role of macronutrients in a diet, particularly the shift from a low-carb to a high-carb approach, which the speaker found more satiating and beneficial for muscle maintenance.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by promoting the absorption of glucose into cells. The script mentions insulin's role in appetite suppression and fat storage, and how a better understanding of insulin's function can lead to more effective dieting strategies.

💡Hormonal Changes

Hormonal changes refer to the body's endocrine system response to weight loss, which can include decreased insulin, leptin, and thyroid hormones, and increased ghrelin. The video explains how these hormonal shifts can affect hunger levels and the difficulty of maintaining weight loss.

💡Weighted Vest

A weighted vest is a piece of equipment that adds extra weight to the body, which can increase the calorie burn during physical activities. The script cites a study where wearing a weighted vest helped maintain initial BMR during weight loss, illustrating an innovative approach to combating metabolic adaptation.

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