How to Lose Weight? How to Lose Fat? 4 Practical Steps

How to Lose Weight? How to Lose Fat? 4 Practical Steps


How to lose weight? Or how to lose fat?
Since the vast majority of extra weight in our bodies is fat. How to lose belly
fat, arm fat, thigh fat, all fat everywhere and make sure that the fat stays gone?
How to achieve that great athlete physique with the body fat range between
6 and 14 percent for men and between 14 and 21 percent for women. Let’s talk
about 4 practical steps to achieve exactly that. Coming up Hi, Andrey here, welcome to Practical Health! Let’s be serious, let me pull out the pillow. Ok, modern science is still learning
about the human body and exactly how it works. One thing we understand more or less well is that fat creation and fat
breakdown processes are managed by 2 out of approximately 80 hormones
found in every human body. These hormones are insulin, the fat-storing hormone, and IGF, insulin-like growth factor, otherwise known as the fat breaking
hormone. We can essentially rephrase the question “how do we lose fat?” as “how do we decrease the level insulin and increase the
levels of IGF in our body.” Just as a quick disclaimer – the human body is a complex system managed by various processes, so what we’re talking about is
a simplified framework for the average person to lose fat. We’re skipping
interim steps such as glycogen creation and breakage and others along with the way in which growth hormone, ghrelin, leptin, glucagon and other hormones impact the weight management process. With that out of the way, let’s answer the question “what are the steps towards losing fat?” Step 1 – understand your personal calorie balance. This is basically the difference between
the number of calories that you consume versus the number of calories that you
expand. Luckily both of these quantities are quite easily measurable. We consume
calories through what we eat and drink – proteins fat and carbs. And our bodies spent calories all the time without us needing to think about it, because they
are cool like that. Calories are spent on our body’s basic operations called basal
metabolic rate and also with expend calories through the activity that we do
throughout the day, called active energy. Depending on whom you listen to, some
people might say that calculating calorie balance is unnecessary, and there
is some reasoning behind this position, which we’ll discuss in a future video.
For our purposes, if you’re serious about your health and weight control, I strongly recommend you to calculate your calorie balance for
several days at least. This will help you to understand in detail how your calories
consumed bucket compares to your calories spent bucket and make sure that
currently you don’t create the fat in your body. This information is critical
and will serve as your foundation for the next steps. Step 2 – create a negative
calorie balance, so that the level of your calories consumed bucket is lower than the level of your calories spent bucket. Now, there are two basic levers to
do this – either reduce calorie intake, or increase calorie expenditure, or ideally both. Regarding reducing your calorie intake, there are many different tactics that you can do – minimize the consumption of calorie-heavy carbs and especially sweets, increase the percentage of proteins and vegetables in your diet, minimize the size of your portions and so on and others. There are many tactics to reduce your calorie intake and we’ll talk about them in an
upcoming video. Now for the second lever – spending more energy. Is it possible to
lose weight without having an active lifestyle? Probably yes, but it’s extremely tough and likely not worth the added challenge unless you’re
really hardcore. Instead, try to find a way to increase your activity level by
taking part in low intensity activities like walking or taking stairs instead of
the elevator. Also, try to include medium and high-intensity activities like
running, cycling, rowing, dancing, boxing, whatever. Doing this will have multiple
positive effects, like increasing your calorie expenditure, increasing your
metabolism and basal metabolic rate, and it will simply minimize the period of
time in which you can eat, or over-eat. You may also want to consider lowering
the temperature in your room, so that your body will spend more energy to keep
itself warm. Step 3 – use your body fat as the energy source to cover your negative calorie balance. What we are talking about is increasing
the level of IGF in your body. Two basic points here. Number 1 – minimize calorie intake to just 2 or 3 times a day and number 2 – reduce
the total window of time that you take in calories throughout the day to 12
hours. For instance, from 7 am to 7 pm. You may already be familiar with the term “intermittent fasting” and its most popular mode of 16-8. Sixteen hours of
fasting – no food, no snacks, no calories, maybe from 5:00 pm to 9:00 am, followed by 8 hours of food intake. Personally, I found that 16 hours of
fasting per day led to quite a lot of stress on my body. So you should try to
find a good balance for yourself between maximizing your no-food window and
keeping your daily routine sustainable. Through a little trial and error process,
I found that my sweet spot is a 12-hour fasting window between about 6:30 pm
and 6:30 am. Creating a daily no-food or fasting window is a critical step. The ultimate goal is to have a good window during the day when insulin goes down
and IGF levels go up to convert the body fat into glucose. This process is called “ketosis”, a normal metabolic process to burn stored fat. Let’s repeat this last bit – decreasing the insulin and increasing IGF will speed up the
breakdown of fat and provide you with the energy you need. This is exactly what
we are looking for – losing fat and sustaining a good level of energy.
Limiting your food intake window to 12 hours can help you solve this problem.
You definitely want to avoid the wors-case scenario, which would be eating
fewer calories throughout the day but constantly snacking day and night. If you
do this, your insulin levels will stay high and your IGF levels will stay low
for the entire 24 hour period, meaning you won’t break down any fat in your
body, and will have a low energy level throughout the day. This pitfall is where
many weight loss dreams fall apart! As an analogy, imagine if your typical 10-hour workday were actually 18 hours a day, but broken into smaller portions. I
guarantee you would hate it, your performance would be terrible and
you’d be tired constantly and probably you’d quit really fast. Now the final.
Step 4 – design a new calorie-controlled diet that limits food intake windows and ensures that physical activities are a part of your everyday life. You want to strive for a great cumulative effect over time. Losing fat is a gradual process that will take a significant amount of time. So, you need
to change your lifestyle to lose weight. Let’s put it into perspective – one gram
of body fat will give you 9 calories of energy. So your daily 500-calorie negative balance will enable you to lose about 55 grams of fat per day. This means that to lose 10 pounds of fat, it will take you about 3 months, assuming you won’t have any cheat days. It’s a long period of time, so you must
commit and be ready to change your old habits by replacing them with new,
healthy ones. In my experience, changing habits is not a linear process. There will
be ups and downs, and sideways. Stick to the plan and you can get there. Building
a habit takes anywhere between 18 and 256 days with the median being 66 days.
Consider changing habits one by one. First, for example, increase your level of physical activities, then focus on
shifting your diet from carbs to proteins, then begin to minimize your
food intake window and so on, rather than trying to tackle everything at once. When
you habits are formed, they create psychological changes in your mind and
become a part of your DNA, so sticking to the plan become much much easier. That’s all for today. Now you have a clear path toward losing fat and keep it off. If you enjoy the video, spend a couple of calories on clicking that “like” button
and typing up a comment. Even a simple comment like “Oh, I see, losing
weight is really a gradual process” will help our small channel grow.
And rumor has it that subscribing to Practical Health channel makes you lose
2 pounds instantly. Give it a try, see you next time! Bye…


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