How to Lose Weight? | The Complete Scientific Guide | Dhruv Rathee

Summary

This video script delves into the science of weight loss, debunking myths and exploring the concept of calorie deficit as the key to shedding pounds. It emphasizes the importance of a balanced diet rich in whole grains, fruits, vegetables, and proteins, while avoiding refined carbs, sugars, and unhealthy fats. The script also highlights the necessity of regular exercise, adequate sleep, and stress management for effective and healthy weight loss, dismissing the idea of spot reduction and promoting a holistic approach to health and well-being.

Takeaways

• 📚 Weight loss is a common New Year's resolution and a popular topic with a multitude of diets and products, but the scientific principle is simple: create a calorie deficit by burning more or consuming less.
• 🏦 The body's energy balance works like a bank account where calories in (food and drink) and calories out (energy expenditure) determine weight changes.
• 🔥 Calories come from food and drink, and even the process of digestion uses energy, known as the Thermic Effect of Food (TEF), which varies by food type.
• 💤 Basal Metabolic Rate (BMR) is the number of calories the body burns at rest, and it varies by individual factors like age, weight, and muscle mass.
• 🚴‍♂️ Exercise is crucial for weight loss not only for the calories burned during the activity but also for maintaining overall health and hormonal balance.
• 🌱 A balanced diet is essential for healthy weight loss, including proteins, carbohydrates, fats, vitamins, minerals, and water.
• 🍠 Carbohydrates are not inherently bad; it's the type and amount that matter. Healthy carbs include whole grains, fruits, and starchy vegetables.
• 🥩 Protein is important for muscle building, but excess protein can also be converted into fat if not utilized through physical activity.
• 🥑 Fats are necessary for the body and should not be avoided. The key is choosing healthy fats over saturated and trans fats.
• 🍽 Portion control and mindful eating are vital. Eating until 80% full and choosing nutrient-dense foods can support weight loss efforts.
• 🧘‍♀️ Stress management is linked to weight loss as high cortisol levels from stress can increase cravings and lower metabolism.

Q & A

What is the most common New Year's resolution related to health?

The most common New Year's resolution related to health is weight loss.

What is the basic principle behind weight loss according to the script?

The basic principle behind weight loss is achieving a calorie deficit, which means either reducing calorie intake or increasing calorie expenditure through physical activity.

What is the role of Basal Metabolic Rate (BMR) in weight loss?

BMR is the number of calories a body burns at rest to maintain basic physiological functions. Understanding one's BMR helps in determining how many calories need to be consumed or burned for weight loss.

What is the Thermic Effect of Food (TEF), and how does it relate to weight management?

The Thermic Effect of Food (TEF) is the energy (calories) expended by the body to digest, absorb, and store the food we eat. Foods with higher TEF require more calories to be burned during digestion, which can aid in weight management.

Why is it not advisable to consume fewer calories than one's Basal Metabolic Rate (BMR) without exercising?

Consuming fewer calories than BMR without exercising can lead to hormonal imbalances, fatigue, irritability, and difficulty in focusing, which can negatively impact overall health and well-being.

What are the four main components of healthy weight loss mentioned in the script?

The four main components of healthy weight loss are diet control, regular exercise, proper sleep, and stress management.

What is the significance of the Satiety Index in choosing foods for weight loss?

The Satiety Index measures how filling different foods are. Foods with a high Satiety Index can help you feel fuller for longer, reducing the likelihood of overeating and supporting weight loss efforts.

Why is it important to include a variety of nutrients in a weight loss diet?

Including a variety of nutrients ensures that the body receives all essential vitamins, minerals, proteins, carbohydrates, fats, and water needed for optimal function, supporting health while losing weight.

What does the script suggest about the effectiveness of low-carb or low-fat diets for weight loss?

The script suggests that weight loss is not significantly affected by whether one follows a low-carb or low-fat diet, as the key factor is the overall calorie deficit rather than the specific macronutrient composition of the diet.

How does the script address the concept of spot reduction in weight loss?

The script clarifies that spot reduction, or the idea of losing fat from specific areas of the body through targeted exercises, is a myth and that the body decides where to burn fat based on individual genetics and physiology.

What is the role of stress management in the context of weight loss as per the script?

Stress management is important for weight loss because high stress levels can increase cortisol, which may reduce metabolism and increase cravings for unhealthy foods, thus hindering weight loss efforts.

Outlines

00:00

🔍 Understanding Weight Loss: Myths vs. Science

The first paragraph introduces the topic of weight loss, a popular New Year's resolution, and the numerous myths and diets surrounding it. It emphasizes the need to approach weight loss scientifically rather than through fads or unproven methods. The paragraph explains the basic concept of weight loss as a balance between calorie intake and expenditure, similar to managing a bank account. It mentions various diets and weight loss products, highlighting the importance of distinguishing between fact and fiction. The key takeaway is that weight loss is about either reducing calorie intake or increasing calorie expenditure through physical activity, known as burning calories.

05:02

🏋️‍♂️ The Role of Exercise in Healthy Weight Loss

This paragraph discusses the importance of exercise in weight loss and dispels the myth that weight loss can be achieved solely by reducing calorie intake. It explains the dangers of consuming fewer calories than the Basal Metabolic Rate (BMR), which can lead to hormonal imbalances and a decrease in cognitive function. The paragraph highlights the brain as the most calorie-consuming organ and the psychological effects of extreme calorie restriction. It advocates for a holistic approach to weight loss, including diet control, exercise, proper sleep, and stress management, and introduces a time management course to improve overall life satisfaction.

10:02

🥦 The Importance of Nutritious Food in Weight Loss

The third paragraph delves into the concept of the Satiety Index, explaining how certain foods can make one feel fuller for longer periods, thus aiding in weight loss. It emphasizes the importance of a balanced diet with essential nutrients like proteins, carbohydrates, fats, vitamins, minerals, and water. The paragraph refutes the idea of completely eliminating carbs or fats from the diet and stresses the need for consuming healthy carbs and good fats. It also discusses the Acceptable Macronutrient Distribution Ranges (AMDR) for a balanced diet and the role of different food groups in a healthy weight loss plan.

15:04

🍽️ Making Informed Food Choices for Weight Loss

This paragraph provides guidance on what to eat and avoid for a healthy weight loss diet. It recommends whole grains, legumes, fruits, vegetables, dairy, and healthy fats while advising against refined carbohydrates, added sugars, bad fats, and packaged foods. The paragraph also addresses common misconceptions about diet proportions, especially in North Indian diets, and the importance of portion control. It suggests practical tips for incorporating healthy eating habits, such as buying fresh produce and avoiding processed foods.

20:05

🚫 Avoiding Unhealthy Food Options for Better Health

The fifth paragraph focuses on unhealthy food items made from refined flour, bad oils, and added sugars, which should be avoided for weight loss and overall health. It lists common food items that contain these harmful ingredients and challenges viewers to a 30-day diet challenge to eliminate these foods. The paragraph also discusses the benefits of consuming fresh, whole foods and the transformation in taste preferences that can occur with a shift towards healthier eating habits.

25:05

💪 Incorporating Exercise and Stress Management in Weight Loss

The final paragraph emphasizes the importance of exercise in weight loss, discussing the three types of exercises that contribute to a healthy lifestyle: cardio for cardiovascular fitness, stretching for flexibility, and strength training for muscle strength and endurance. It dispels the myth of spot reduction and encourages a balanced approach to exercise. The paragraph also addresses the impact of stress on weight gain and suggests stress management techniques. It concludes with a summary of the key points for a healthy weight loss plan and invites viewers to share their goals and progress.

Keywords

💡Calorie Deficit

Calorie Deficit refers to the state where you consume fewer calories than your body needs to maintain its current weight. It is the fundamental principle behind weight loss, as explained in the video. When the body is in a calorie deficit, it starts to burn stored fat for energy, leading to weight loss. This concept is compared to managing a bank account where you spend more than you earn.

💡Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions such as breathing, heart rate, and digestion while at rest. The video explains that every person has a different BMR depending on factors like age, height, weight, and muscle mass. Calculating BMR helps determine the minimum caloric intake necessary to sustain life without engaging in any activity.

💡Thermic Effect of Food (TEF)

Thermic Effect of Food (TEF) is the energy expended by our bodies to digest, absorb, and metabolize nutrients from food. The video mentions that certain foods like whole grains, proteins, and fibrous vegetables have a higher TEF, meaning they require more calories to be digested. Understanding TEF can help in selecting foods that contribute to a higher calorie burn during digestion.

💡Satiety Index

The Satiety Index measures how full you feel after eating certain foods. Foods with a high Satiety Index keep you fuller for longer, reducing overall calorie intake. The video provides examples like boiled potatoes, pulses, and high-fiber foods that score high on the Satiety Index, helping in controlling hunger and aiding in weight loss.

💡Macronutrients

Macronutrients are nutrients required in large amounts by the body, including carbohydrates, proteins, and fats. The video emphasizes the importance of a balanced diet that includes all three macronutrients in the right proportions for healthy weight loss. The Acceptable Macronutrient Distribution Ranges (AMDR) provided in the video guide how much of each macronutrient should be consumed daily.

💡Exercise Types

Exercise Types refer to the different forms of physical activity essential for overall fitness and weight loss. The video categorizes exercises into stamina (cardio), stretching (flexibility), and strength training. Each type of exercise contributes differently to burning calories and maintaining a healthy body, and the video stresses the importance of incorporating all three into a fitness routine.

💡Healthy Carbs

Healthy Carbs are carbohydrates that are digested slowly, providing a steady source of energy without causing spikes in blood sugar levels. The video identifies whole grains, fruits, and starchy vegetables as examples of healthy carbs, recommending their inclusion in a balanced diet for sustained energy and better weight management.

💡Good Fats

Good Fats are essential fats that provide numerous health benefits, including energy storage, hormonal balance, and vitamin absorption. The video differentiates between good fats (monounsaturated and polyunsaturated fats) found in plant sources like nuts and olive oil, and bad fats (saturated and trans fats) found in processed and fried foods, advising to consume more of the former for a healthy diet.

💡Stress and Weight Gain

Stress and Weight Gain refers to the correlation between high stress levels and increased body weight. The video explains that stress raises cortisol levels, which can reduce metabolism and increase cravings for unhealthy foods. Managing stress through activities like meditation and spending time with loved ones is highlighted as crucial for effective weight loss.

💡Time Management

Time Management involves organizing and planning how to divide your time between various activities effectively. The video discusses the importance of good time management for ensuring adequate sleep, reducing stress, and maintaining a balanced lifestyle, all of which are essential for successful weight loss. A course on time management and productivity is also recommended to help viewers manage their time better.

Highlights

Weight loss is a common New Year's resolution and a popular topic with various myths and diets.

The concept of weight loss is scientifically explained using the analogy of a calorie bank account.

Calories come from food and drinks, and are used for various bodily functions, including digestion.

Basal Metabolic Rate (BMR) is the number of calories burned at rest and varies by individual.

The Thermic Effect of Food (TEF) is the energy used to digest and process food.

Exercise is crucial for weight loss, not just for burning calories but also for overall health.

Diet control, proper sleep, and stress management are essential for healthy weight loss.

The Satiety Index measures how full different foods make you feel, with high-satiety foods being beneficial for weight loss.

A balanced diet is necessary for healthy weight loss, including proteins, carbohydrates, fats, vitamins, minerals, and water.

Meta-analyses show no significant difference in weight loss between high-carb and low-carb diets when calorie intake is the same.

Protein is important for muscle building, but excess protein can also be converted into fat if not utilized.

Low-carb diets can lead to initial weight loss due to water weight, but are not sustainable for long-term weight loss.

High intake of animal protein with low-carb diets may reduce lifespan, while plant protein and fat are healthier alternatives.

Acceptable Macronutrient Distribution Ranges (AMDR) provides a healthy range for daily calorie intake from carbs, fats, and protein.

Whole grains, legumes, fruits, vegetables, dairy, and healthy fats should be included in a balanced diet for weight loss.

Refined carbohydrates, added sugars, bad fats, and packaged foods should be avoided for healthy weight loss.

A 30-day challenge is suggested to avoid unhealthy foods and focus on a balanced diet, leading to noticeable health improvements.

Exercise should be a regular part of life, with a mix of cardio, strength training, and stretching for overall fitness.

Spot reduction is a myth; the body decides where to burn fat from overall calorie deficit and exercise.

Stress management is important for weight loss as stress can increase cortisol levels and cravings for unhealthy foods.

A summary of the key points for a healthy weight loss plan is provided, emphasizing a balanced diet, regular exercise, and stress management.

Transcripts

Hello, friends!

This is one of the most searched questions on the internet.

How to lose weight?

And this is probably the most popular New Year's resolution in the world.

Weight loss.

On this one question, millions of YouTube videos have been made,

thousands of articles have been written,

and so many rumours have been spread.

Some tell you to eat Maggi for a muscular body,

some tell you to go on a low-carb diet,

some tell you to go on a low-fat diet,

some try to sell their fake products.

A entire industry has been built on weight loss.

In today's video, let's understand this concept in a scientific way.

What's true and what's myth?

To lose weight, what should you eat and what should you not eat?

And which diet is the best?

Let's find out.

"The Wonder 10-day diet!"

"Burn away fat, while you sleep!"

"A diet that can work when nothing else will."

"The popular Paleo diet."

"Ketogenic or Keto."

"Brand new South East diet."

"Promising new weight loss drug."

"Another groundbreaking weight loss drug.

could soon be available in pill form."

The logic behind weight loss is quite simple.

Imagine that you have a bank account.

All the money you earn gets accumulated in your bank account.

All the money you spend is deducted from your bank account.

So if you want to increase your bank balance,

you either have to increase your earnings

or reduce your expenses.

Similarly, our body has a calorie bank.

The calories you consume, accumulate here.

And the more you spend, it is deducted from the stored calories.

This calorie bank is our body.

To store calories, they are converted into fat and stored by the body,

which increases our weight.

So if you want to lose weight,

either reduce your calorie intake or

spend more calories.

To spend calories is known as Burning Calories.

Let's talk about how calories burn later,

before that, let's know

where do calories come from?

The food you eat,

whatever you drink, except water,

all of them have energy

in the form of calories.

In nutritional science, the definition of calories is that "it is a unit of energy."

So, the food and water you are consuming, that is where the calories are coming from.

Since calories are a form of energy,

everything for which the body uses energy,

calories are burned for those.

The most obvious thing that comes to people's mind to burn calories is exercising.

This is true,

our body needs energy is needed for every process,

so calories are burned for everything.

To make your heart beat,

for your lungs to breathe,

to digest food in your stomach,

energy is needed for all.

For this reason, even while sleeping at night, your calories are burned.

You heard it right.

On average, a normal person burns 400 calories during 8 hours of sleep.

And these calories are burned merely to keep the body alive,

this is known as Basal Metabolic Rate or BMR.

Every person has a different Basal Metabolic Rate.

It depends on your height, weight, muscle mass and many other factors.

There is an online calculator through which you can calculate your BMR.

The link is in the description below.

For example, I am 28 years old

and my height is 186 cm

and weight is 80 kg.

So my BMR is 1828 calories per day.

So I will burn this many calories every day without doing anything.

Now, apart from this, I told you that eating

provides calories to the body.

But do you know, depending on what food you are eating, your food can burn calories too?

Here comes the concept of the Thermic Effect of Food, in short TEF.

The logic is very simple,

when you eat food, your body has to digest the food,

absorb nutrients from the food

and store the food.

In all these processes, the body uses energy and burns calories.

So some things have a low thermal effect.

Like fats, oil, flour, and butter.

Our body digests these things very easily.

There is almost no need to burn any calories.

On the other hand, whole grains or protein rich foods,

Dairy, eggs, high-fibre vegetables and fruits,

spinach, broccoli, these have a high Thermic Effect.

Our body has to burn a lot of calories to digest these foods.

That is why it becomes difficult to gain weight by eating this type of food.

Now you will wonder, if this means that

some types of food may provide negative calories.

The calories available in that food, the body is burning more calories to consume that food.

This is a myth, friends.

To achieve this, the thermic effect of any food should be more than 100%,

which is impossible.

This can't happen.

The highest thermic effect possible is around 30%,

usually found in proteins.

This means that if you are eating 100 calories of protein,

you are spending 30 calories to digest that protein

and your body is actually gaining only 70 calories.

Now, there is no need to go into the math too much.

I am not asking you to find out the thermic effect of every food before eating.

I just wanted to give you a basic idea

so that you know that this kind of concept exists.

Now, let's talk about weight loss.

After listening to what I said till now,

people might wonder why should we exercise at all.

If you consume fewer calories than your body's basal metabolic rate,

you will lose weight automatically.

Theoretically, this is true, but practically, it is very dangerous.

Eating fewer calories than your BMR without exercising means that

your body's hormonal balance can deteriorate.

You will be more tired.

You will become more irritable.

It will be very difficult for you to focus on your studies and work.

Do you know which body part consumes the most calories in the human body?

Our brain.

Almost 20% of the energy usage of the human body is consumed by the brain.

It becomes difficult to self-control for the body.

Many people have this problem

where once they start eating less,

they become weak,

their mood is disrupted terribly,

they will go on a diet for some time,

but after that, they will start binging

and their diet will fail.

That's why our goal should not be weight loss,

but healthy weight loss.

And for healthy weight loss, exercise is very important.

In fact, four main things are very important.

Diet control, exercise, proper sleep, and keeping yourself stress-free.

The last two points are quite obvious,

but if you struggle with them,

keeping yourself stress-free

and getting 8 hours of sleep daily,

then it means that you are not managing your time properly.

And in such a situation, you need the right time management in your life.

I made this course on time management and productivity to teach you this.

The special thing is that I focus a lot on happiness in this course.

Waking up at 5 am every day and working for 12 hours a day,

I am strongly against this type of hustle culture advice.

That's why my time management course will

not only increase your productivity but also your overall life satisfaction.

I use the step-by-step techniques that I teach you in this course in my life,

with the help of which

I can regularly bring you these videos while travelling the world.

Those who have taken the course so far, have found it very life-changing.

You can see their reviews on the screen.

And if you have not joined yet,

then do join,

because you will see a great transformation in your life after taking it.

Use coupon code LOSE40

to get 40% off on this course.

This is for the first 400 people among you.

The link to join the course can be found in the description and pinned comment below.

Otherwise, you can scan this QR code and go to the course website.

While joining, just remember one thing, the the entire course is in the English language.

Now, let's come back to the topic

and understand diet control in detail.

Have you ever had a feeling that even though you have eaten a whole chocolate bar

but still you are feeling hungry?

After eating certain things, you still don't feel full.

The reason behind this is the Satiety Index.

The thing is that there are some types of food

after eating which you feel full

and some types of food aren't like that.

In 1995, some researchers

tested 240-calorie servings of 38 types of food.

They found that boiled potatoes had the highest satiety index among all potato dishes.

Potatoes were given a score of 323.

There are some other things like pulses,

high-fibre foods, low-fat dairy products, eggs, and nuts.

These things also have a very high index.

This means that for the same amount of calories,

if you eat high-satiety food items,

you will comparatively feel more full.

You will feel less hungry, even though the number of calories is the same.

Now, some people will say that

they would eat boiled potatoes throughout the day for breakfast, lunch and dinner.

So they consume the least amount of calories in the day

while feeling full,

They'll go on a potato-only diet.

But again, this is a wrong approach.

It is alright to tweak a few things here and there,

but overall, the body needs a nutritious diet.

Your goal here is healthy weight loss.

Meaning, you don't want to lose muscle,

you don't want to lose your health,

you just want to lose weight.

There are 6 different essential nutrients

that the body needs for optimal function.

Proteins, carbohydrates, fats, vitamins, minerals, and water.

So when you are on a healthy weight loss diet,

you will definitely need proteins, vitamins, minerals, and water.

Now the question is about fats and carbohydrates.

What about them?

Many people suggest different types of low-fat, low-carb diets.

So let's talk about carbohydrates first.

Carbohydrates, in short carbs, what is their relation with weight loss?

The sugar that comes out of carbs is an important source of energy for the body.

If our body does not use that energy immediately,

the energy from the carbs is converted into glycogen and stored

in the liver and muscles.

If a person eats more carbs than his body needs,

the body converts those carbs into fat cells and stores it as fat.

If this energy is not used later, it remains in the form of fat cells

and you gain weight.

You might think that carbohydrates should be avoided

but this is the wrong conclusion.

I apologize in advance for disappointing the fans of keto or low-carb diet.

In 2017, a meta-analysis was done of 32 controlled feeding studies.

Keeping the level of protein and calories the same,

they found out whether high-carb diet is better or a low-carb diet.

This research found that there is no benefit in weight loss

whether you follow a high-carb or a low-carb diet.

Weight loss, ultimately, works only due to Calorie Deficit.

The same calorie bank balance that I explained in the beginning.

In 2012, another study was conducted in a Swedish University

to compare whether a low-fat diet is better or a low-carb diet.

This study monitored people for 2 years and ended with the same conclusion.

Weight loss has nothing to do with these things.

Only calories are important here.

Now, some people go on a high-protein diet to lose weight.

Because some people have a perception that

if they eat fats or carbs, they will convert into fat cells leading to weight gain.

But if they eat protein only, their muscles will grow bigger.

It is true that protein is usually used for muscle building and muscle repairing.

So if you do weight training, exercise more, wrestle or such,

then naturally you will need more protein.

But if you sit on the sofa all day, don't move, don't exercise,

then the excess protein you are eating also converts into fat.

Now some people will say after watching this video that

they went on a low-carb diet and lost weight,

thinking that it works for them.

But here I would like to say that

if your body is suddenly deprived of carbs,

then your body loses water weight.

Glycogen stores help in retaining water in our body.

So if you go on a keto diet for a week, you will lose 1-2 kgs of weight for sure.

And that will be because your body has lost its water weight.

As soon as you start eating carbs again, that water weight will come back.

Dr Sara Seidelmann and her team of researchers

did a study on 15,400 people for 6 years.

It was published in the famous Lancet Public Health Journal.

And it studied people who are on a low-carb diet

but are eating more animal protein.

This study found that this diet can actually reduce the lifespan.

When a low-carb diet is replaced by plant protein and fat,

then it will be beneficial.

I have talked about this in the video of World's Oldest Human

what are the things that can be done to extend our lifespan.

Now, if we have to go low-carb, then how low should we go?

This study found that if less than 40% of total energy is coming from carbs

or more than 70% of total energy comes from carbs.

Both pose a higher risk to our health.

It means that what we were taught in school

is very important here.

A balanced diet.

While doing a healthy weight loss, you don't need to completely remove carbs from your diet.

Rather, you need to eat healthy carbs.

" Carbohydrates is the food for the brain.

If you stop eating carbs, your brain health may start declining.

Aggression, depression, nervousness, anxiety, trepidation, all these are part of it."

What are healthy carbs?

Carbs that are absorbed by the body slowly.

These don't raise or lower the blood sugar level.

And give the body a steady source of energy.

Examples of these are whole grains, fruits, and starchy vegetables.

And now, let's talk about fats.

When you hear the word fat, you might think that they make you fat.

But this fat nutrient is also an essential nutrient

and the body needs it too.

Many vitamins like vitamin A, vitamin D, vitamin E, vitamin K are fat-soluble vitamins,

so the body needs fats to absorb them.

Apart from this, fats are needed for hormonal balance,

energy storage and to protect our vital organs.

Human brains are made up of 60% fat.

And this advice was given by the popular nutritionist Pooja Makhija.

This trend of eating a low-fat diet, she was against it.

She said that fats don't make you fat.

Rather, eating more fat and eating the wrong kind of fat makes you fat.

So, a healthy weight loss diet is a balanced diet

in which carbohydrates, proteins and fats are present.

The next question is, what is the optimum percentage of each of them?

What is the healthy proportion?

There is a range called Acceptable Macronutrient Distribution Ranges (AMDR).

According to this, 45-65% of your daily calories

should be from carbohydrates.

20-35% of calories should be from fats.

10-35% of calories should be from protein.

The percentage you should be in this range

depends on your personal lifestyle choices.

Your age,

how much muscle you want to gain,

are you diabetic, what kind of food you prefer.

For these you can consult a professional dietician,

and it will be a good idea, to get a diet plan customized for you.

If you do not want to consult a dietitian,

then for an average person who is not facing any health problems,

it would be better to stay within this range.

So, the next question you will ask is, how can you stay within this range?

What to eat and what not to eat?

Let's clear this point by point.

What should you eat?

You should eat whole grains.

Complex Carbohydrates.

Other than wheat and rice,

you should eat different types of grains like

corn, oats, barley, ragi, buckwheat (kuttu),

amaranth, which is also called chaulai,

or pearl millet (bajra).

Eat them as flatbreads (roti) or porridge.

Apart from this, you should eat legumes like grams (chana)

or different types of lentils.

These are good sources of complex carbohydrates.

And they also have fiber and protein.

Then you focus on other healthy foods like fruits and vegetables.

Kidney beans (rajma), chickpeas (chole), soy protein (soya chunks),

gram powdered (sattu), fruits, berries,

dry fruits, peanuts, walnuts,

pumpkin seeds, chia seeds,

flax seeds, spices, eggs.

Dairy items like milk, curd, and cottage cheese (paneer)

contain healthy fats.

They should be eaten in controlled amounts.

It is important to mention that many people think that they are eating a balanced diet.

But in reality, their diet is not balanced.

In North India, you must have seen many people

eating 3-4 rotis with half a bowl of vegetables.

This is not the right proportion.

Unknowingly, in their home-cooked meals, many people

eat more rotis in a higher proportion of carbs.

They should increase the amount of vegetables.

"Other than water, what else should one eat?

Drink water, eat green vegetables,

green is very good for the body.

It contains antioxidants, it is good for the skin.

I eat a lot of vegetables."

Don't be stingy in buying vegetables.

And second, don't bargain with the vegetable vendor.

Even if you save ₹5-₹10 by paying less to a poor person,

you won't be able to build a palace.

If you want to save money,

don't spend ₹150 on burgers,

don't spend ₹400 on pizza.

The online food delivery apps that you use,

on which you spend thousands every month,

save money there.

I would say, stop relying on food delivery apps.

Use that money to buy nuts, seeds, fruits, and other healthy food.

If you don't want to cook food, hire someone.

Someone will get employment and you will be able to eat healthy and tasty food.

Now let's talk about what you should not eat in a healthy weight loss diet.

First of all, refined flour.

Refined carbohydrates like refined flour get digested very quickly in your body.

You can see unhealthy spikes in your blood sugar levels because of this.

And if you eat many things made of refined flour

then after 1-2 hours of eating you will start feeling hungry again.

Because shortly after eating these, your blood sugar levels drop rapidly.

The second problem with refined flour is that

it has bad cholesterol, known as LDL cholesterol,

which causes arteries to clog, increase in blood pressure,

increases hunger, increases craving for sweets.

Second, stop eating sugar.

This is the same problem with refined sugar,

which is also called added sugar.

I explained this in the video on cold drinks.

This added sugar is not only found in cold drinks, but also in ice creams, candies, biscuits, etc.

Third, stop eating bad fats.

As I told you earlier,

there are two types of fats.

Good fats and bad fats.

Monounsaturated and polyunsaturated fats are beneficial for us.

We get these good fats from plant sources.

Like peanuts, olive oil, pumpkin seeds, sesame seeds,

almonds, pistachios, walnuts, sunflower oil, flaxseed oil.

On the other hand, we need very little saturated fats.

But most people eat a lot of saturated fats.

They are found in butter, raw coconut oil or clarified butter (desi ghee).

If you eat a lot of saturated fats for many years, it increases the risk of heart attack.

Palm oil also has saturated fats, which is found in most packaged foods in India.

And then comes trans fats, which are the most harmful.

These trans fats are found in refined oil, which is usually in everything that you eat out.

Fried food, fried chicken, fried momos, fried doughnuts, french fries,

Indian street food, golgappas, samosas, all of these have high value of trans fats

because they are deep fried.

Deep-fried foods should be avoided.

Some people watch this and say that I am fear-mongering.

There's a channel called Foodpharmer,

they make good health-related videos.

But people accuse him of fear-mongering since he points out things that one shouldn't eat.

Fear-mongering means spreading fear about something unnecessary.

But the thing here is that these things are they are, actually, very dangerous.

Avoid eating as much packaged food as possible.

These are ultra-processed food items made in factories.

They are made of everything that's harmful to us.

Refined flour, added sugar, artificial sweeteners, palm oil,

artificial food colours, harmful preservatives.

First, let's look at the things made of refined flour.

Biscuits, Rusk, Mathri, Chakli,

Namakpare, Fanpuffs, Samosa, Kachodi,

Pav Bhaji, Vada Pav, Aloo Patty,

Hot Dog, Bhature, Kulcha,

Tandoori Roti, Naan, Malabar Paratha,

Pizza, Donuts, Chowmein,

Spring Rolls, Momos, Jalebi,

Ghevar, Gulab Jamun, Pancakes,

Muffins, Cakes, Sandwiches, Phew!

In fact, even your favourite Tandoori Masala Chhaap has 40% refined flour.

And what are the other harmful things in these food items?

Bad oil, the deep-fried things,

like Bhature, Samosas, Kachori, Momos,

the examples I just listed out,

Added sugar, apart from this, cold drinks, ice cream, candies, chocolates, biscuits,

cereals, packaged juice, and even the expensive biscuits

which are sold as high-fiber, multigrain digestive

contain refined flour, sugar, palm oil,

raising agents, artificial flavouring substances.

Most people consume these on a daily basis.

I would like to give you a 30-day challenge

stop eating these which contain these 4 things.

Maida, added sugar, bad oil or trans fats, and packaged food.

Don't eat these things for 30 days

and you'll see a transformation in yourself.

After these 30 days, you'll feel

much more healthy.

You'll have more energy.

You'll be able to concentrate more on work and studies.

You might be thinking that I haven't left out any ingredients.

What can one eat if not these things?

Don't be disheartened.

Because there're so many things to eat other than these.

You can eat roti-sabzi with very little ghee or butter.

Idli, Upma, Poha, Dhokla,

Omelette, Moong Dal Cheela, Dosa,

Uttapam, which is made with very little butter,

Milk, Curd, Lassi,

Boiled Eggs, Natural Fruit Juice, Cheekushake,

Anjeershake, Misi Roti, Tawa Paratha,

Raita, Butter Milk, Jeera Rice, Biryani,

Hara Bhara Kebab, Mushroom Tikka, Paneer Tikka,

You can eat these if they are made in desi ghee, butter, or olive oil.

The interesting thing is that when you start eating more of these things

and less of the unhealthy things,

you will notice a transformation,

your taste buds will start changing.

You will stop craving for that unhealthy food.

This happens a lot to me.

I never feel like eating packaged food.

You will crave fresh fruits and fresh vegetables.

If you are not used to eating all this fresh food,

you can start with your favourite fruit or vegetables.

Also, learn to control your portions while eating.

Always drink a glass of water before eating

so that you don't need to eat much.

Eat on small plates, with small spoons,

and eat slowly.

Don't eat so much that your stomach is 100% full.

Eat till it is 80% full.

I had talked about this in the video on the World's Oldest Human.

How, in Japan, people have a philosophy of

eating only till they are 80% full.

When you eat more vegetables,

which have more fibre and more volume,

you'll feel less hungry, you'll have less space in your stomach,

and you'll consume fewer calories.

Now, this was all about food.

Apart from this, the most important thing is exercise.

There are three different types of exercises.

First, stamina or cardio exercises,

which are important for your cardiovascular fitness.

Like swimming, running, or playing any other sport.

The exercises that increase your heart rate.

Second, stretching exercises,

they are very important for your flexibility.

These include exercises like Surya Namaskar and Yoga.

And third, strength training,

which is important for your muscle strength and muscle endurance.

These include lifting heavy weights,

going to the gym, doing push-ups, squats, planks, or lifting dumbbells.

So ideally, all these 3 types of exercises should be balanced in a healthy lifestyle.

But for weight loss, it doesn't matter what type of exercises you do

as long as these exercises are helping to burn calories.

Some exercises obviously burn more calories than others.

Like running, rope skipping, playing badminton, football, and squash.

Some exercises burn fewer calories.

like playing cricket, doing yoga or stretching.

So, broadly speaking, you have to keep in mind that

you should burn more calories if you want to lose more weight.

But you should do the exercises in the form you like.

Whether you do Zumba for 30 minutes

or run for 30 minutes, it's up to you.

Apart from this, movement should be included in your day-to-day life,

like walking or cycling as much as possible.

The extra calories that are burned by these activities,

adds up throughout the day.

Always remember, doing something is much better than doing nothing.

Some people search for "best exercises" to lose belly fat.

Or the "best exercises" to lose facial fat.

Friends, these are only myths.

To some extent, particular muscles can be toned,

but spot reduction is more or less not possible.

Most of the research and studies that have been done,

do not support this.

The areas where our body stores fat

and the areas where the fat is burned by burning calories,

depends entirely on the body.

Your job is to exercise,

your body will decide for itself from where the fat should be burned.

When you do this consistently,

then overall, one day your body will get into a good shape.

This depends on genetics

the areas where your body will lose fat.

I would like to mention a final point here, stress.

There is a significant link between weight gain and stress.

When you feel stressed,

your body's cortisol levels increase.

This reduces your metabolism

and increases your craving for fat and sugar.

So if you want to lose weight,

it is important to manage stress as well.

For this, you can do meditation, play sports,

or spend time with friends and family in real life.

I have told you a lot of things in this video,

but I have summarized all the useful information on weight loss for you.

Let's do a small rewind

so that you remember everything.

The simple principle behind weight loss is Calorie Deficit.

Control the calories you are eating

and increase the calories you are burning.

The calories you are eating should come from your nutritious, balanced diet.

Eat more whole grains, fibrous fruits, vegetables, and proteins

so that your stomach feels fuller.

So that you feel less hungry.

Avoid eating refined flour, white sugar, bad oils and packaged food

so that your food cravings can be reduced

and you can focus on healthy nutrients.

Move your body daily in some way or the other

and include exercises in your regular routine.

Cardio exercises, strength training, and stretching exercises.

Make sure to sleep for 7-9 hours daily

and keep stress away from your life.

And also remember that spot reduction doesn't work

and being healthy

doesn't mean you have to fit some beauty standard.

These things make a perfect plan for healthy weight loss.

If you want to follow this plan,

then write your goal in the comments below.

And after a month, after completing this 30-day challenge,

give us an update in the comments

how the transformation was for you.

To manage your time in life,

you will find the link to download the course in the description below.

And if you liked this video,

then you will definitely like this one.

In this, I have talked about Blue Zones.

The zones all over the world where people live the longest.

What is the secret behind their health?

It's all in the video.

Thank you very much!