Weight Loss (My Best Tip and 3 Hacks) | Jason Fung
Summary
TLDRThis video shares a weight loss secret from the 1970s: eating less frequently. People back then ate three meals a day without constant snacking, which contributed to their slim figures despite not following today's diet trends. The speaker suggests three practical tips to emulate this success: limiting food variety to reduce pleasure and overeating, fat fasting to control appetite by transitioning the body to burn fat, and exercising to distract from hunger and reduce stress.
Takeaways
- π The 1970s had an obesity epidemic that was not as severe as today, despite people eating foods that might not be considered 'slimming' by today's standards.
- π People in the 1970s ate three main meals a day without constant snacking, which contributed to their slim figure.
- π The diet of the 1970s included white bread, processed meat, and sugary drinks, but the frequency of eating was lower, which might have offset the impact of these foods.
- π² There was no government intervention or widespread diet industry in the 1970s, and people relied on family traditions for their eating habits.
- π° The key to weight loss is not just about the type of food consumed but also the frequency of eating.
- π Since the 1970s, there has been a shift to more processed foods and an increase in the frequency of eating, which has contributed to weight gain.
- π₯ͺ To reduce eating frequency, the speaker suggests 'keeping it boring' by limiting the variety of foods, which naturally leads to eating less.
- π₯© 'Fat fasting' is a strategy proposed to control appetite by consuming high-fat foods for a period, which can help transition into fasting or restricted eating.
- ποΈ Exercise is not primarily for weight loss but can help distract from hunger and reduce stress, which are both beneficial for controlling eating habits.
- πΏ Engaging in outdoor activities or hobbies can provide a natural stress relief and help keep the mind off food, contributing to better eating habits.
- π The speaker concludes that the best tip for staying thin is to not eat all the time, and provides three practical hacks to help achieve this.
Q & A
What was the key to staying slim in the 1970s according to the speaker?
-The key to staying slim in the 1970s was not eating all the time, despite the consumption of foods that might not be considered healthy by today's standards.
Why did people in the 1970s seem to stay slim despite eating foods like sandwiches with processed meat and white bread?
-People in the 1970s stayed slim because they generally ate three meals a day without constant snacking, which helped to control their overall calorie intake.
What is the obesity epidemic's approximate starting point mentioned in the script?
-The obesity epidemic in North America is said to have really taken hold around 1977.
What was the speaker's lunch routine during their school years in the 1970s?
-The speaker's lunch routine involved eating a sandwich made with white bread and processed meat, a juice box, and sometimes cookies packed by their mother.
How did the speaker describe the diet industry and exercise habits in the 1970s?
-The speaker described the diet industry as relatively small and the aerobics boom as not yet having taken place, implying that people were not exercising as much as they might today.
What are the two important parts of weight loss mentioned by the speaker?
-The two important parts of weight loss mentioned are the types of foods being eaten and the frequency of eating.
What changes have occurred since the 1970s regarding eating habits?
-Since the 1970s, there has been an increase in the processing of foods, a tendency to eat out more often, and an increase in the frequency of eating from three times a day to close to six times a day.
What are the three practical hacks suggested by the speaker to avoid constant eating?
-The three hacks suggested are: 1) Keeping food variety limited to avoid boredom and overeating, 2) Fat fasting to control appetite and transition the body into burning fat for fuel, and 3) Engaging in exercise to distract from hunger and reduce the focus on food.
How does limiting food variety help with weight loss according to the script?
-Limiting food variety can help with weight loss by reducing the pleasure derived from eating the same foods repeatedly, making it less likely for individuals to overeat out of enjoyment.
What is the concept of 'fat fasting' as described in the script?
-Fat fasting is a method to control appetite by allowing a period of very high fat foods, which helps the body transition into burning fat for fuel, making it easier to fast or eat less during subsequent periods.
How does exercise help with weight loss or control over eating according to the speaker?
-Exercise helps by taking the mind off food, reducing hunger signals to the brain during high exertion activities, and by serving as a natural stress relief, which can help prevent stress-induced eating.
Outlines
π The Secret to Effortless Slimness in the 1970s
The video script begins by introducing the topic of weight loss, focusing on the contrast between the 1970s and today's obesity epidemic. Despite the consumption of foods that might not be considered healthy by today's standards, people in the 1970s managed to stay slim. The narrator suggests that the key was not the type of food but the frequency of eating. The script highlights that the 1970s saw three meals a day with minimal snacking, unlike the modern trend of eating up to six times a day. The narrator also mentions the importance of the diet industry and exercise habits of the time, which were less prevalent, contributing to the slim figure of the era.
π½οΈ Practical Weight Loss Hacks Inspired by the 1970s
This paragraph delves into practical tips for weight loss inspired by the eating habits of the 1970s. The first hack is to keep the food variety limited, which naturally reduces the amount of food consumed as the pleasure of eating diminishes over time. The second hack is 'fat fasting,' a method to control appetite by transitioning the body to burn fat for fuel, which can help manage hunger during fasting periods. Lastly, exercise is introduced as a means to distract from hunger, as physical activity redirects blood flow to muscles and reduces the focus on food. The script emphasizes the effectiveness of these methods in promoting a healthier eating pattern.
ποΈββοΈ Recap: The Key to Staying Slim Like in the 1970s
The final paragraph summarizes the main points of the video script, emphasizing the importance of not eating all the time as a key to staying slim. It suggests that despite the abundance of food in today's world, the strategies of limiting food variety, engaging in fat fasting, and incorporating exercise can help control eating habits. The narrator encourages viewers to share the video if they found it helpful and ends with a call to action for likes, setting the stage for future content.
Mindmap
Keywords
π‘Weight Loss
π‘Obesity Epidemic
π‘1970s Diet
π‘Diet Industry
π‘Aerobics Boom
π‘Frequent Eating
π‘Food Variety
π‘Fat Fasting
π‘Exercise
π‘Natural Foods
π‘Processed Foods
Highlights
The obesity epidemic in North America became prominent around 1977, but prior to that, people managed to stay slim without strict diet plans.
Despite eating foods that might not be considered slimming today, such as sandwiches with white bread and processed meat, people in the 1970s stayed slim.
There was no government intervention or diet industry influence on eating habits in the 1970s.
People in the 1970s ate three meals a day without constant snacking, which contributed to their slim figures.
The frequency of eating, not just the food choices, plays a crucial role in weight management.
Processed foods and eating out have increased since the 1970s, potentially contributing to weight gain.
By the 2000s, people were eating nearly twice as often as in the 1970s, which could impact weight.
Limiting the variety of foods can naturally reduce the amount one eats, as the pleasure of eating diminishes over time.
Natural foods can help limit food variety because they are less likely to be addictive compared to processed foods.
Fat fasting is a method to control appetite by transitioning the body to burn fat for fuel, making fasting easier.
Exercise can help with weight loss by distracting from hunger and reducing the focus on food.
Engaging in outdoor activities or sports can provide a natural stress relief and reduce the urge to eat.
Practical tips for not overeating include exercising, fat fasting, and limiting food variety.
The secret to staying slim in the 1970s was not eating all the time, a habit that contrasts with today's constant availability of food.
Sharing these weight loss tips can potentially help others learn and apply them for their benefit.
The presenter encourages viewers to like the video for more content on this topic.
Transcripts
today i'm going to share with you my
best weight loss
tip something that the people in the
1970s
used to their advantage to almost
effortlessly
stay slim and it's coming right up
the obesity epidemic in north america
really took hold about 1977.
prior to that people were not really
watching what they
ate and yet they were able to stay
effortlessly slim what was their big
secret
i grew up in the 1970s and when i think
back
on what i ate it probably wasn't
foods that people would consider
slimming today
i ate a sandwich almost every single day
for lunch
which was two slabs of white bread with
processed meat in the middle i'd have a
juice box
and maybe some cookies that my mom
packed and it wasn't just me
from grade 1 until grade 13
pretty well everybody in my class would
brown bag their lunch and eat it in the
cafeteria
nobody ate kale nobody ate quinoa nobody
ate whole wheat pasta
whole wheat bread was around but very
few people ate it
not many people were watching their fats
or their carbs there's
the diet industry was relatively small
the aerobics
boom hadn't taken place so people were
not exercising that much
either so looking at that you might
expect that there was a lot
of problems with weight but there wasn't
in fact people seemed to stay slim
almost no matter what they ate there was
no
government programs telling you what to
eat your mom told you what to eat
and that was a bit about it so
why was there so little obesity well
here's the secret they didn't eat all
the time
there's two important parts about
weight loss one is that the foods that
they were eating
and the second thing is how often you're
eating and those two things go hand in
hand
if you are eating all these foods that
are not particularly
healthy as judged by today's standards
the white bread and the sandwiches and
the juice box and the cookies
well if you're not eating all the time
well it may not be
that bad overall if you're to eat it
constantly then that can be a problem
and there's been changes since the 1970s
in both
what we're eating and how often we're
eating
the foods that we eat are now much more
processed they tend to be
a lot less natural than they used to be
we tend to eat out a lot more than we
used to be and those are things that we
talk about in our diet
but we also have to talk about how often
we're eating because there's been a big
change since the 1970s
back then people ate three times a day
breakfast lunch and dinner
and if you tried to eat snacks well
nobody really thought it was a good idea
your mom would not have snacks available
if you wanted an after dinner snack she
would say hey you should eat more at
dinner time
there was no eating at your table
there's no eating
at the computer there's no eating in
front of the tv
none of that it was breakfast lunch
dinner that's it
in the 70s people ate about three times
a day by the 2000s people were eating
close to six times a day so that's going
to make a big
difference both of those are very
important
and while i'm not trying to say that the
foods we're eating are not important
we have to look at how often we're
eating as well
and that was the secret to the success
in the 1970s but how to do this
practically i have three
hacks that you can use to stop yourself
from eating all the time number one
keep it boring if you limit the variety
of foods that you eat
you're naturally going to eat less
if you are eating the same foods over
and over and over again
in my case the sandwich every day
i'm going to be a lot less prone to
eating too much of this
there's two big reasons why we eat one
is that we're hungry but that's not the
only reason we eat
we also eat because we enjoy it
food is delicious so therefore
you can eat for hunger or you can eat
for pleasure
if you are eating the same foods again
and again and again
the pleasure starts to diminish and it
doesn't matter what food it is
if you're eating it every day it soon
becomes routine and it soon becomes
boring then you're going to eat until
you're no longer hungry
but you're not going to eat more because
you simply don't want to
that's often the secret with a lot of
restrictive diets
if you have a diet for example that cuts
out
meat you're going to naturally limit the
food variety
if you have a diet that cuts out
vegetables and is meat only
you're going to keep it boring if you
have a diet that is very low in carbs
you're going to eat a less variety of
foods if you are eating low fat you're
going to have
low variety of foods and so on and so on
so the secret to success for a lot of
diets is simply
that they limit the food variety and you
can
do this yourself once you understand the
power of
limiting food variety it's often
also important to eat natural foods
because there is a natural
limit to how often we can eat them
without getting bored
whereas processed foods are often
designed
to be addictive so adding a lot of
msg or adding a lot of salt or additives
or sugars
keeps the foods interesting to us even
when
we would naturally get bored of them
number two
fat fasting this is
a hack to try and get control of your
appetite for people who really struggle
with
hunger or with cravings and the idea
is to allow a period of very high fat
foods by doing this this allows
the body to transition into burning fat
for fuel
which then makes it easy when you're
trying to
not eat or fast for longer periods of
time
where you're going to try and rely on
your stores of body fat because
whether the body is burning dietary fat
or body fat
it's the same process if you're coming
off a period
of high carbs and high sugar like the
holidays for example or you're having
extreme stress extreme hunger extreme
cravings you can allow your period of
fat fasting
before getting into a period of
restricted eating the idea is to stave
off the hunger
by only eating very high fat foods
no dairy or nuts because it's very easy
to overeat them
but things like eggs bacon salmon
sardines
olive oil avocado butter and any of the
leafy greens
teas coffees and bone broths are also
allowed
even if you wind up eating a lot and
very often in the first few days
it'll gradually taper off and then
you'll be able to control that hunger
more easily and this is one hack that we
found
successful in our clinic at the
fastingmethod.com
to transition people into a more orderly
form of eating number three
exercise exercise is
generally not that effective as a weight
loss
tool because the number of calories that
you
burn during exercise generally is very
small compared to how many we eat
in a day however there are huge benefits
to exercise and one of them
is to take your mind off of food
think about a time that you're playing
basketball or playing soccer or going
for a
bicycle ride or going for a run in the
middle of that exercise
have you ever thought wow i'm really
hungry
probably not because if you're in the
middle of high exertion you're in the
middle of a tennis game your focus
is on playing the game the
muscles are demanding the blood it's the
blood is not there for your digestive
system
so you're not thinking about food you're
not hungry
and you're shutting down your digestive
system in order to
shunt the blood over to the working
muscles so it's a great way if you have
trouble keeping your mind off of the
food
to do some form of exercise the other
thing that's
often very good about exercise is if you
can get out into nature if you're going
for a
long hike or a long bicycle ride
a walk along the river or something like
that
that is a natural stress relief
and it's how we evolve to handle stress
so picking up a hobby picking up
some kind of exercise or game is a great
way
to stop eating all the time it really
gives you something else to do that is
going to
take that hunger away because you're
focused and your
blood supply is going away to your
muscles
instead of to your stomach and you're
not thinking about the hunger
in summary my best tip
to staying thin like it's 1970
don't eat all the time it's not so easy
in today's world
where food is all around us there's fast
food joints
everywhere we go and even in our
workplaces
but there's hacks you can use one
you can try exercising number two
you can try fat fasting three
keep it boring limit the number of foods
that you eat
and you will naturally reduce the number
of times
that you eat them
if you enjoyed this maybe share it with
somebody you might help them
they might learn something too and
if you could do me a favor and hit that
like button down below
thanks for watching i'll see you next
week
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