7 Lessons I've Learned From Weight Loss Failures - Dr.Berg

Summary

In this insightful video, the speaker distills 7 key lessons from 29 years of experience helping clients with weight loss. The lessons include avoiding fruit for those with slow metabolisms, the pitfalls of snacking, the importance of adequate protein intake, reconsidering the significance of breakfast, embracing healthy fats, the value of patient history in understanding weight issues, and the crucial realization that health should come before weight loss. The speaker emphasizes that focusing on overall health can lead to more sustainable and successful weight loss in the long run.

Takeaways

• 🍎 Fruits should be limited when trying to lose weight, especially for those with slow metabolisms as they can hinder fat burning.
• 🥜 Snacking, even on healthy options, should be avoided as it increases insulin levels, which can be detrimental to weight loss efforts.
• 🥚 A moderate amount of protein is essential for weight loss; very low or no protein diets can lead to issues like hair loss and muscle deterioration.
• 🍳 The notion that breakfast is the most important meal is misleading; it's better to extend the overnight fast and eat when genuinely hungry.
• 🥑 Incorporating a bit more healthy fat into the diet can help with satiety and is less likely to trigger insulin spikes, aiding in weight loss.
• 👨‍⚕️ Taking a detailed patient history is crucial for identifying underlying causes of weight gain or stubborn metabolism issues.
• 🤔 Understanding the timing and triggers of weight gain can provide valuable insights for effective weight loss strategies.
• 🌱 Focusing on becoming healthy before losing weight is essential; improvements in health can naturally lead to weight loss over time.
• 🚫 Avoiding quick-fix diets and instead adopting sustainable, healthy habits will yield better long-term results.
• 📈 Monitoring health indicators such as energy levels, cravings, and stress levels can be more telling of progress than immediate weight loss numbers.
• 💪 Patience is vital in any weight loss journey; giving the body time to adjust and heal can lead to more substantial and sustainable weight loss.

Q & A

What are the 7 lessons the speaker learned from weight loss failures?

The speaker learned about the importance of avoiding fruit for those with slow metabolisms, the negative impact of snacking, the necessity of adequate protein intake, the misconception about breakfast being the most important meal, the benefits of higher fat intake, the significance of patient history in treatment, and the importance of focusing on health before weight loss.

Why does the speaker suggest avoiding fruit for weight loss?

The speaker suggests avoiding fruit because even a small amount can block fat burning for a day or two, especially for individuals with slow metabolisms.

What was the speaker's initial advice on snacks, and why did he change his stance?

Initially, the speaker recommended healthy snacks between meals. However, he discovered that snacking increases insulin levels, which hinders weight loss, leading him to advise against snacking.

Why did the speaker previously advise a low-protein diet for detoxification, and what did he learn was wrong with this approach?

The speaker thought a low-protein diet would detoxify the body by reducing toxicity. However, he learned that the body needs amino acids for rebuilding and repair, and a low-protein diet can lead to issues like hair loss and muscle loss.

What misconception about breakfast did the speaker used to promote, and what is the new advice?

The speaker used to promote the idea that breakfast is the most important meal of the day. However, he now advises skipping breakfast to extend the fasting period, which can be beneficial for weight loss and overall health.

What is the speaker's current stance on fat intake for weight loss?

The speaker now recommends a slightly higher fat intake, as fat is important for satiety and does not trigger insulin release, which is beneficial for weight loss.

Why is taking a detailed patient history important according to the speaker?

Taking a detailed patient history is important because it can provide valuable clues about the onset of weight gain or metabolic issues, which can help in tailoring a more effective treatment plan.

What was the turning point for the speaker in realizing the importance of health before weight loss?

The turning point was when a patient lost no weight in the first month but felt healthier with increased energy and improved skin. The subsequent weight loss in the following months reinforced the idea that health should be the priority before focusing on weight loss.

What are some health indicators the speaker suggests focusing on instead of immediate weight loss?

The speaker suggests focusing on health indicators such as energy levels, the absence of cravings, and reduced stress levels, as these are signs of improving health that will eventually lead to weight loss.

Why did the speaker initially feel like a failure when a patient didn't lose weight in the first month of the program?

The speaker felt like a failure because he expected immediate weight loss as a measure of success. However, he later realized that the program was working by improving the patient's health, which eventually led to weight loss.

What advice does the speaker give about sharing the information from the video?

The speaker encourages viewers to share the video to help spread the information to those who need it, emphasizing the importance of the lessons learned for weight loss and health.

Outlines

00:00

🍏 Fruit Intake and Weight Loss

The speaker shares their first lesson about weight loss, emphasizing that fruit should be avoided, especially for those with a slow metabolism. They explain that even a small amount of fruit can hinder fat burning for a day or two. The focus is on the importance of understanding individual metabolisms and the role of insulin resistance in weight loss.

05:01

🍪 The Downfall of Healthy Snacking

The second lesson discusses the misconception of healthy snacking. The speaker used to recommend snacks between meals but later discovered that this practice increases insulin levels, which can be detrimental to weight loss. They stress the importance of avoiding snacks and adopting intermittent fasting to achieve better results, especially for those with slow metabolisms or thyroid issues.

🥚 Rethinking Protein Intake for Weight Loss

In the third paragraph, the speaker reflects on their past advice of going very low on protein intake for weight loss, which they now consider bad advice. They explain that the body needs amino acids for rebuilding and repair, and too little protein can lead to issues like hair loss and muscle loss. The new advice is to maintain a moderate amount of protein in the diet.

🥐 Reevaluating the Importance of Breakfast

The fourth lesson challenges the common belief that breakfast is the most important meal of the day. The speaker suggests that breaking the overnight fast with breakfast can lead to increased hunger and disrupt the fasting state, which is beneficial for weight loss and overall health. They recommend waiting to eat until feeling genuinely hungry and possibly skipping breakfast.

🥑 Embracing Healthy Fats for Weight Loss

The fifth lesson corrects the previous advice of recommending low-fat or lean protein diets. The speaker now advocates for incorporating higher healthy fats into the diet, as fats are satiating and do not trigger insulin release like carbohydrates do. They explain the importance of fats for satisfying hunger and supporting essential functions, making them beneficial for weight loss.

🕵️‍♂️ Investigating the Patient's History for Weight Loss Clues

In the sixth paragraph, the speaker highlights the importance of taking a detailed patient history to understand the root causes of weight gain or stubborn metabolism issues. By asking when the problem started and what events preceded it, valuable insights can be gained that can help in devising effective weight loss strategies. The speaker shares an example of how this approach helped identify the role of childhood asthma medication in a patient's weight issues.

Keywords

💡Weight Loss

Weight loss refers to the process of reducing body weight through various methods such as diet and exercise. In the video's context, it is the primary goal of the speaker's practice and the focus of the lessons shared. The speaker discusses common misconceptions and strategies related to weight loss, such as the role of fruit and snacks in hindering fat burning.

💡Slow Metabolism

A slow metabolism is a condition where the body burns fewer calories at rest. The speaker approaches weight loss from the perspective that most people have a slow metabolism, which is why certain dietary recommendations, like limiting fruit, are made to enhance fat burning. The concept is central to understanding the speaker's weight loss advice.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to high blood sugar levels. The speaker mentions that operating under the assumption that everyone has a good metabolism without considering insulin resistance can lead to poor weight loss results. This concept is key to understanding the importance of managing insulin levels in weight loss.

💡Snacking

Snacking refers to the practice of eating small amounts of food between meals. The speaker advises against snacking, as it can increase insulin levels and hinder weight loss. The video emphasizes the importance of avoiding snacks to allow for better insulin management and fat burning.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The speaker recommends this approach to avoid triggering insulin release through snacking and to enhance weight loss. It is presented as a beneficial strategy for those with slow metabolisms or thyroid issues.

💡Protein Intake

Protein intake is the consumption of amino acids necessary for the body's repair and maintenance. The speaker warns against very low protein diets, as they can lead to issues like hair loss and muscle loss. Instead, a moderate amount of protein is suggested to support health and weight loss.

💡Breakfast

Breakfast is traditionally considered the first meal of the day. However, the speaker challenges this notion, suggesting that breaking the overnight fast with breakfast can disrupt the body's natural fasting state and lead to increased hunger later in the day. The video argues for the benefits of extending the fasting period in the morning.

💡Fat Intake

Fat intake refers to the consumption of dietary fats, which are essential for health and satiety. Contrary to low-fat diets, the speaker recommends a slightly higher fat intake to support weight loss, as fats are less likely to trigger insulin release and can help with satiety between meals.

💡Medical History

Medical history involves understanding a patient's past health conditions and significant life events that may impact their current health. The speaker emphasizes the importance of taking a detailed history to identify factors contributing to weight gain or metabolic issues, such as the use of steroids in the past.

💡Health Indicators

Health indicators are measurable factors that reflect the state of one's health, such as energy levels, stress levels, and cravings. The speaker concludes by highlighting the importance of focusing on these indicators rather than just weight loss, as they are more reflective of overall health and well-being.

💡Adrenal Glands

The adrenal glands are endocrine glands that produce hormones like cortisol, which can affect weight and metabolism. The speaker uses an example where focusing on adrenal health helped address weight gain caused by past steroid use, illustrating the importance of considering hormonal factors in weight loss.

Highlights

Fruit can hinder weight loss, especially for those with slow metabolisms.

Snacking, even on healthy foods, increases insulin levels and can impede weight loss.

Low protein diets for detoxification can lead to health issues such as hair loss and muscle deterioration.

Traditional advice emphasizing breakfast may disrupt fasting and lead to increased hunger later in the day.

Low-fat diets are not optimal for weight loss; higher fat intake can aid in satiety and insulin stability.

Understanding a patient's history, including significant life events, can provide clues to stubborn weight issues.

Steroids, often used for conditions like asthma, can induce weight gain and affect metabolism.

Focusing on health indicators such as energy levels and cravings is more important than immediate weight loss.

Health improvements may precede weight loss, emphasizing the importance of patience in a weight loss journey.

Intermittent fasting can be beneficial for weight loss and is associated with improved health markers.

Insulin resistance is a common issue that should be considered when addressing weight loss strategies.

Protein is essential for rebuilding and repairing the body; moderate protein intake is recommended.

Fat intake is crucial for satiety and does not trigger insulin release, supporting weight loss efforts.

The insulin index measures the influence of non-carbohydrate foods on insulin levels, with fat being low on the list.

Skipping breakfast can extend the fasting period and may contribute positively to overall health and weight loss.

Health should be the primary focus before weight loss, as a healthy body will naturally shed excess weight.

Educating patients on the importance of health over immediate weight loss can prevent frustration and dropout.

Transcripts

hey guys in this video we're gonna talk

about the 7 lessons that I've learned

from many weight loss failures now I've

been a practice for 29 years worked on

about 40,000 different people so I had a

lot of interaction with people and you

learned so much from your clients it's

incredible so I guess that's why you

call it a practice so you're practicing

and they're a patient so they have to

have patience and we have a waiting room

but at a great opportunity to find out

what works and what doesn't work ok so

I'm gonna go through the seven lessons

that I've learned ok so let's start with

number 1 fruit okay so here's the lesson

that I learned about fruit you don't

want to use fruit if you're trying to

help people lose weight now I'm talking

about someone with a slow metabolism I

pretty much approach everyone from the

viewpoint that have a slow metabolism

why don't we do that because we're gonna

get results with every type of case ok

but if you're operating off this idea

that everyone has a good metabolism and

they don't have insulin resistance your

results are going to be very very poor

ok so tiny bit of fruit could block a

lot of fat burning for a day or two

ok lesson number two snacks now I used

to recommend so-called healthy snacks I

used to consume healthy snacks between

meals was indefinitely at night at the

time I thought it was ok because it was

healthy it wasn't junk food but I found

out through trial and error that that's

really bad advice because the snacking

increases insulin just because anytime

you eat you trigger insulin okay and

this data is right in Guyton's

physiology I must have missed it when I

originally studied that but the point is

that if you cut out the snacks that one

action creates huge benefits so it's a

very important lesson that I learned if

you want to get results with stubborn

weight especially if you have a slow

metabolism or a thyroid issue or

whatever ok so even if it's healthy you

want to do everything to avoid the

snacking between the meals that's why we

do intermittent fasting all right number

three I used to recommend it's called a

liver enhancement and it was in my first

book that you would go very low protein

you know even like no protein

for first two weeks bad advice I was

thinking that that would be toxic to the

body and we're gonna detoxify the body

by not giving protein but people crash

and burn they had a lot of blood sugar

issues because our bodies need amino

acids to rebuild and repair so if you

cut it out too low or not enough you're

gonna actually cause a lot of problems

with hair loss loss of muscle especially

for two weeks so we want to have a

moderate amount of protein okay we don't

want to do it a protein detox we don't

want to do a no protein anything number

four they used to recommend that your

breakfast was the most important meal of

the day it was in my first book and I

learned that it's actually bad advice

why would you want to screw up the fast

all night long then you break the fast

with the breakfast okay and then you're

gonna be hungry an hour later push

yourself closer and closer to lunch and

not eat until you're hungry and

eventually skip the breakfast I find

that a lot of people do very very very

well not just with their weight but

further with their health because you

want to go a longer period of time with

fasting because you're coming out of

sleeping okay you're already in this

fast ride the way if you have momentum

you don't want to screw it up with a

breakfast okay you want to go as long as

you can without eating very very

important so the lesson I learned is the

breakfast is not the most important meal

of the day okay and number five I know I

would I was recommending low fat or lean

protein bad advice very bad advice I

just pretty much picked it up from what

I was taught but I never personally

evaluated to see if it actually worked

or not and you want to go a little bit

higher fat not crazy but you want to go

a little bit higher because fat is very

very important to satisfy you to go from

one meal to the next so you can do in a

minute fasting to provide the fat side

with vitamins essential fatty acids this

is very very important especially for

losing weight and also looking good and

being healthy okay and fat is the only

two macronutrient that doesn't trigger

insulin now you've heard of the glycemic

index which are all the foods that will

spike insulin and they rate those on a

scale

but there's also something called the

insulin index okay which is all the non

carbohydrate foods that have an

influence over insolent okay which is a

little bit different and it just so

happens that fat is very low on the list

the more pure the fat is the lower

influence it has over insulin and this

is why fat is actually okay to consume

especially if you're trying to lose

weight okay that's number five now

number six was this I was not focusing

on the history of the patient I wasn't

focusing enough on diving in and getting

clues from a stubborn case whether it's

weight loss or some other problem and a

good lesson to learn was is to take a

good history especially asking the

client when did you start having this

problem when did you exactly start

gaining weight and or having a stubborn

metabolism and then what happened just

before that that is such an important

question that I don't know a lot of

doctors don't ask that question you're

gonna get all sorts of incredible

valuable data that's going to actually

help you solve the case now whether it

was a pregnancy a trauma a stress event

you a change of something changing your

diet you can get valuable data to

actually revert that or change something

or alter something and I'll just give

you an example so someone came in and

they they tried everything it couldn't

lose weight and they've done every diet

they can't even actually lose weight on

a 500 calorie diet right and this

person's been everywhere they're very

frustrated so I asked them when did you

start gaining weight and she said I was

always overweight okay well always yes

my whole life even when you're an infant

she said well no I said okay what at

what age did you start getting weight

and she said when I was five I go thank

you so you were skinny when you were

four she goes yes okay we're getting

somewhere I said now what happened right

before you started gaining weight like

when you're four or five and she started

looking and reflecting and she does you

know I had really bad asthma I said oh

okay

and they gave me steroids hello that's

the clue right there it was the steroids

steroids will really induce a spike of

cortisol and make you fat

especially at early age so then we

started focusing on the adrenal glands

and trying to do things to undo that so

unfortunately there's not enough doctors

that dig into what happens just before

you had this symptom and then using that

data they just go right for the remedy

very very important lesson that I

learned from that ok so number seven

omitting the getting healthy first so

it's not lose weight to get healthy it's

getting healthy first then lose the

weight ok so let me tell you when I kind

of stumbled on that concept which is an

important lesson I had a person come in

to my office

choose the daughter of one of my staff

and she was 320 pounds she was young

girl early 20s and she basically has

tried everything to lose weight

nothing's working of course she went

back to her old habits which is

basically she didn't even eat in the

morning but then she pigged out in the

at night and just ate a ton of junk food

like massive amounts so she was very

very large so I put her in my program

she's totally willing the first month

she loses zero weight ok now I went into

a severe depression I was very

frustrated I'm like you lost nothing I

felt like a failure but she didn't seem

to be upset she was actually ok with it

and I'm I was very surprised and I said

are you ok with that she goes yeah I

feel really good now I just feel really

good I have so much energy

look at my skin look at my fluid is

better and I'm like wow interesting so

she stuck with it another month ok so

after a month - she lost 21 pounds okay

I'm like wow that's cool right so she

stuck with it in month 3 she lost a

total of 63 pounds from 0 to 63 and 3

months ok and I had this incredible

realization that wow you're getting

healthy first you have to get healthy

now this way it just hit me like a ton

of bricks was a light bulb that went off

what an important lesson but all these

cases that I thought were failures were

not failures it was working I just

didn't give it enough time now if a

client doesn't know that and they go

into this program and they don't see

results within the first week as far as

weight loss results they're gonna get

frustrated and quit when in fact it

could be that it was working it just

they just had to give it more time okay

so the lesson to be learned number seven

is to focus on the health indicators

energy level cravings gone stress level

better those things are important

whereas some people trying to lose

weight and they don't know this and

let's say they feel like crap they're

tired they still crave but they're

losing weight it's sort of right and

they're exercising like crazy and

they're stressed out they think that's

healthy no you have to go with the

health because healthy bodies will

eventually lose the excess okay anyway

thanks for listening guys I appreciate

your attention and put your comments

down below

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it way out there