Do you not agree that weight loss has become a major issue?


There is a lot of food out there, and it is confusing. You do not know


What to follow and get conflicting advice. So let's make it easy today too


Let's back it up with science. I will share nine science-based tips on that


You have helped me lose weight and don’t keep up. No temporary fixes. There are no fashions and no


Myths. If you would like to, keep reading.


 Before we get into today’s topic, I wanted to say a few things and share it with myself


A weight loss journey, just to set the context for this article. Now while everything


The tips in this article, based on evidence, may not work


Everyone because we are all small, we are a little different. So you have to try again


See what works for you. Now that’s what it means - if you’ve tried your whole thing


the ability to lose weight, and not move, and you do well


Things - it's time to see a doctor. It can be a hormonal problem and a


good idea to get a diagnosis, so you know what you're dealing with, and you can


Change the way you work. Now let’s move on to my weight loss story. I go


keep this brief, and I won't go into too much detail because this is not the case


Transformation theme - I wanted to give a little, a little context. So to me


The heaviest, I weighed 160 pounds, which weighed 40 pounds more than I do today. That's right


In fact it is very important for my framework because I do not have a very broad framework.


So that 160 pounds was not just a lot of weight, it actually looked like it really was


A little to me. I would like to show you pictures from the time I was 160 pounds


But unfortunately I don’t. I was overly self-centered. I did not agree


people were taking pictures of me, and this was before we had a cell


Phone cameras, so not many photos were taken. But I


We'll show you your photos on the way. Now I have not lost everything I had


Weight in one go. I actually lost in stages. In the first stage I left


160 pounds to 140 pounds and I have done this mainly by reducing excess sugar too


Increasing the amount of exercise I did. And I was sitting about 140


£ 135 is temporary. Most of my 20 years. Now 140


135 pounds was actually a normal weight according to BMI, but the problem is


Just because you have a normal weight does not mean you have a healthy weight.


Although my weight was right, my body fat percentage was really high and that's it


increases my risk of things like high blood pressure, heart disease, diabetes and


That's why I decided to fight high body fat in my early 30's. Because


To me, it’s not just about aesthetics, but it’s about your long life. Mine


My mother died of diabetes, and I did not want to follow in her footsteps.


I wanted to do whatever I could with my strength to reduce my risk and one way


Doing so was slowing down my body fat and losing that excess weight. Most people


I can tell you that it is really hard to lose weight after you have turned 30.


Not really. I turn 36 this year and lose


Most of these fats in the body over the last few years, so it is


It is possible. You just need to remember two things - consistency and lifestyle change.


Whatever you do - you need to do it consistently and whatever you do - yourself


You need to make a long-term change. For if there is a temporary change,


you will lose weight, and then you will regain it. Because a lot of people go on


Eating and gaining weight. You can't make food - you have to make a


Lifestyle change. That's the biggest tip I can give you guys - just do a


Lifestyle change. The first tip is to reduce excess sugar. Now I speak


About extra sugar and not the natural sugar found in all fruits and vegetables. i


talking about sugars like white sugar, high fructose corn syrup, maple syrup,


honey, fruit juice, and coconut sugar.


All of this is extra sugar. Now that I was overweight, I weighed at least 75 grams


With more sugar a day, if not more! I was eating ginger ale, cookies, sweets, everything


Those things. Now I get less than 10 grams of extra sugar a day and some days


Introduction. But I love dark chocolate, so I'll give myself that money. I


it will have dark chocolate, but I won't always add sugar again


Not great numbers because I know my body is not responding well to it. So why is that


Excess sugar is such a problem? Studies show that people who eat a lot more


sugars are at greater risk for obesity, and they are at greater risk for obesity


Diabetes and heart disease. So that's not what you want


Eat more. If you are new to the subject, what can you do about it?


Reduce excess sugar? There is so much you can do, and I actually have it


two articles about extra sugar that I would suggest you read because they are


It has a lot of details, but for now I want to give you two basic tips. One is to minimize


The amount of digested food you eat. Focus on whole foods and the reason for this


whole foods do not contain sugar. So when most of your food is available


In a complete diet, you automatically reduce extra sugar. Now if you decide


to eat more processed foods, read labels because that's it


The best way you can tell if there is too much sugar in something or not.


The second thing I would say is to reduce the amount of sugar that you are


Having a liquid state because it is easy to overdose. It's very simple


Have plenty of glasses of juice. It is very easy to have a lot of Cola glasses.


Lower all of that because that is the sugar your body does not need. You don't


you feel full which is why you can continue drinking which is the problem for me


It had to. So reduce the calories in liquid. The second tip is cutting


In refined carbohydrates and well-digested carbohydrates..So carbs get a


Really bad rap when it comes to losing weight. Everyone thinks it should


completely reduce carbs and eliminate them again while that is possible


Really work for some people, I don't think it's necessary. I have eaten


a lot of carbohydrates throughout my weight loss, but it’s about diet


The right carbohydrates and the right amounts and in the right amount. Now what kind of carbs


Not recommended? Carbohydrates are pure.

These carbohydrates can raise your blood sugar very quickly. They don't


Lots of fiber and is actually extremely processed. These are carbohydrates


They are not good for your health. What are some examples of refinement


Carbohydrates? There are things like crackers, cookies, cakes, most of which are bought in the store


bread, fruit juice, breakfast cereals, snacks of any kind


Flour in them. Basically, most of the food is digested. If you will


Carbohydrates, it is a good idea to get them from whole food sources. Carbs are perfect


foods like whole fruits, vegetables, beans and lentils ... those


It does not correspond to body weight. Certain carbohydrates are pure - those are


Carbohydrates should be reduced. Number three: eat enough fiber and enough fruit


And vegetables.Now when it comes to weight loss, I think one of the many things


The important thing is to eat in a way that you are full for a long time, so that you can live


not a junk food all day, and another way to do this is to get it


Adequate fiber, especially soluble fiber. If you look at the lessons, people don’t have them


The most soluble fiber tends to be the lowest weight. If you like the list for


foods with low soluble fiber, I will put a list on


Meaning, but I wanted to give you a few examples. So things like oats,


flax seeds, peas, Brussels sprouts - these are thin and sturdy


It will keep you full and satisfied for a long time. Now, more than that


eating a lot of fiber in these types of foods in general, I would recommend


Increase your fruits and vegetables. Mostly vegetables, those of the fruit. I


try to eat at least half a plate of fruit and vegetables in my abundance


Food. Not with all one meal, but with most of my food, and that has happened


It has helped with weight loss and is consistent. Number four: eat


Protein is sufficient throughout the day. So we talked about eating enough fiber once


That was keeping you full for a long time. It's the same with protein. If u


eat enough protein throughout the day, you will stay full longer and that's it


It will really help to control your cravings and all that junk food.What can you do


Is it? You can have a quarter of a protein plate with each meal. This is a


a common recommendation and I’ve been doing this, and I find this very helpful


It works well. Because by having a quarter plate of protein and all


diet, I get my protein all day, I boost my blood sugar


and I do not eat all these snacks, these sweet foods for me


I don't really want it anymore. Now when it comes to the amount of protein, that's it


enough for you, everyone is a little different, so I would suggest that I take a look


Definition. I have a link there, and we will help you find the best one


The amount of your protein. 5 do well and eat less. Today


in the fast-paced world, we all eat too much, too fast and have a problem with food


The sooner it is the easier it is to overeat and get more calories. Now time


I don’t believe in calculating calories to T - calories are calculated. That's right


Important. You don’t want to overeat, especially if you’re trying to lose weight


weight and there are studies showing that people who eat fast tend to be a


It's overweight, and probably because it's too easy to overeat.So I suggest


eat less, chew your food well and be very thoughtful


What do you eat? And another suggestion I would make is to try not to


Eat a family style where you put everything on the table. It's very simple


having second aid, and that second aid does not help when you are there


Trying to lose weight. So put your food in your kitchen, bring it


table and enjoy it, but try not to help a second time if you try to lose


Weight. Number six: get enough sleep. There


It comes down to weight loss, everyone is talking about food. Everyone talks about exercise,


but no one talks about sleep, but the fact of the matter is - sleep is like that


Important for weight loss. If you have trouble losing weight then go


If you do everything right, watch your sleep. In fact there is a


A study from 2008 - a major review that found short-term sleep


Increased the risk of obesity in adults by 55%. That's actually quite a


Slowly, so my suggestion is to focus on good sleep. Make sure you log in


At least seven hours a night. If you want tips on how to sleep better, I do


Have a title for it. Number seven: keep track of your progress. Now I am


I'm not telling you to follow your daily weight or your measurements


Every day. That can be a lot, but tracking your progress can be great


A useful thing when it comes to achieving your goals. According to America


Psychological Association, people who track their progress are very likely


To achieve their goals.So what can you do? I would suggest tracking your weight as


and your measurements because your weight alone is not a very good gauge


Your progress. Weight and measurements. Follow it every week. If you can do it


That and you can see the progress, you will be very encouraged. Let's say


you don't see progress, at least you know something is missing


It works well and you can make a few changes. Number eight: lower your own


Depression. Now, when it comes to depression, everyone is a little different. Some people


Lose weight under pressure and some people get it. I may be a benefactor


Weight loss will be followed by fatigue and constant tiredness. Now if


you are a person with your weight problem, you have tried to eat again


Exercise, monitor your stress levels. Sometimes, when we produce too


Too much cortisol, which is a stress hormone, can be very serious


Time to lose weight, especially the weight around the abdominal area. That


It is associated with high levels of stress. So my suggestion to you is to find a way


To reduce your stress. You can’t completely eliminate it, you might think


How to handle it. I like to do meditation. I've talked about it many times,


many times, but also forms of self-care. If you would like to learn more


About the types of self-care rather than, I enjoy it, I have a video on it. Number


Nine is to move more. When it comes to losing weight, we all know diet once


Exercise goes hand in hand. Exercise is important - I did a little aerobic exercise


exercise in the form of fast walking and some strength training however


otherwise there is something known about NEAT and people who do a lot of NEAT are familiar


Be low weight. So what is NEAT? NEAT is a non-experimental activity of thermogenesis. A


a very scientific name, but basically all the calories you burn while not burning


Exercise, diet or sleep. So these are things like cooking in the kitchen,


cleaning your car, cleaning your house and going to the bus stop. All this


activities are not really exercise, but they are still hot jobs


calories also include, especially if you do it daily and do it


Consistently. So in general, I would suggest increasing your NEAT if you can


and thus you will be able to lose weight faster than just concentrating


Exercise alone. All of these tips may seem too simple and basic, but they are


Because they are. Losing a lot of weight is easy unless you have hormonal


Problem, then you need a slightly different approach. But for the most part I


I lost a lot of weight with these tips. 90% of my weight with these tips.


With simple things. Basically. It's all about harmony


and making these things a changing lifestyle and that is where most people are


Struggle. Now, if you like to read some of the stuff I have


did weight loss, some supplements, some of the most advanced methods, I


It can create a different video than that. Just let me know in the comments below. But


in the meantime, I would suggest that if you are just starting out, and are just starting out, focus


On the foundation. Really basic


Eating, exercising, sleeping and stress management. If you can handle this, you will


Definitely start to see some results. Anyway, I hope you enjoyed this article. If


you did, please consider commenting and give you a thumbs up, and I will do it


See you in the next article. Goodbye!