Search results “Ree energy expenditure weight loss”
Resting Energy Expenditure (REE) after wt loss from surgery
Dr. Dympna Gallagher shows that REE reduces more in weight loss than can be explained. Fat Free Mass(FFM) of 60 to 50 should just move REE down same(red) line but it moves to lower lines(Green & Blue).
Views: 322 Brian Edwards
Total Daily Energy Expenditure (TDEE) Explained
Dr Kiel explains total daily energy expenditure (TDEE). MORE HEALTH EDUCATION: https://www.youtube.com/playlist?list=PLt6puIp2CPGX8ilSikABEAc0wiS-slL-h READ MORE https://www.healthydocs.net/home/2017/total-daily-energy-expenditure-tdee-explained Please like, subscribe, comment and share! SUBSCRIBE: https://www.youtube.com/user/DrJohnKiel FACEBOOK: https://www.facebook.com/medicinelifestyle TWITTER: https://twitter.com/LifestyleMedYou In this video I discuss total daily energy expenditure and it's components. You can use TDEE to evaluate the calories burned by your body on a daily basis, and then determine how many calories you need to eat to reach your personal goals. Total daily energy expenditure is a summation of all things your body does both actively and passively to burn calories in 24 hour period. Terms that you may hear include thermogenesis, BAsal metabolic rate (BMR), resting energy expenditure (REE), thermic effect of food (TEF), activity energy expenditure (AEE) and resting metabolic rate (RMR). These terms help you describe how much energy or calories your body burns. You could also say consume, digest, utilize to describe that metabolic activity.
Views: 21200 Lifestyle Medicine
TDEE Calculator | Total Daily Energy Expenditure | Tiger Fitness
SUBSCRIBE to our channel: http://bit.ly/subTigerFitness Keep it healthy at home with our Cooking w/Kara Playlist! http://bit.ly/cookwkara THE CALCULATOR IS HERE! http://content.tigerfitness.com/tdee-calculator-total-daily-energy-expenditure/ TDEE, total daily energy expenditure, is the amount of energy in calories you burn per day. TDEE is best calculated by factoring in your BMR, or basal metabolic rate, and your activity level. BMR is the amount of calories you would burn per day at rest. Your total daily energy expenditure includes all the energy you burn sleeping, working, exercising, and even eating. It is important to know your TDEE when trying to set up a proper bulking or cutting diet. Your TDEE is often referred to in fitness articles as your calorie maintenance level. This is the amount of calories that is required per day to keep you are your current weight. After you know your total daily energy expenditure you can either add calories per day to gain bulk, or lower calories to cut fat. SUPPORT MARC LOBLINER'S COMPANY AND SHOP AT TIGERFITNESS.COM! http://www.tigerfitness.com For any questions for Marc, go here: http://forum.tigerfitness.com/threads/q-a-with-marc-lobliner-the-machine.32/unread For Coaching Email mlobliner@gmail.com Sign Up For AWESOME OFFERS and DEALS! http://www.mtsnutrition.com MARC'S BOOK FOR ULTIMATE FAT LOSS! http://www.tigerfitness.com/MTS-The-Fat-Loss-Factor-12-week-program-p/mtsfatloss.htm The Whey Protein you need: http://www.MTSNutrition.com Ethical Supplements you need: http://www.ethitechnutrition.com Join our Facebook group: https://www.facebook.com/groups/446290002455932/ Keep Up With Us: Instagram: https://www.instagram.com/tigerfitness/ Facebook: https://www.facebook.com/tigerfitnessonline Twitter: https://twitter.com/tigerfitnesscom Get Tiger Fit! Tiger Fitness has some of the best solutions to meet your fitness goals! We have Fat Burners, Pre-Workout, Protein bars, boosters and more! See how you can get in the best shape of your life here: https://www.tigerfitness.com/ For Business: service@tigerfitness.com Join our Facebook group: https://www.facebook.com/groups/446290002455932/ Sign up for the Tiger Fitness newsletter: https://www.tigerfitness.com/newsletter-signup About Tiger Fitness: NEW VIDEOS DAILY! Fitness channel led by TigerFitness.com CMO/MTS Nutrition CEO Marc Lobliner covering all topics related to fitness, current events and the best ways to help you reach your goals! TDEE Calculator | Total Daily Energy Expenditure | Tiger Fitnesshttps://www.youtube.com/watch?v=VrRBqRyCAi4 Tiger Fitness https://www.youtube.com/user/TheTigerFitness
Views: 21438 Tiger Fitness
Nutritional Calculations : How to Calculate Calories Per Day
When you calculate your resting energy expenditure, you find out how many calories your body uses per day in its metabolic functions. Learn how to determine this number in this free video on nutritional calculations. Expert: Charlotte Lawson Bio: Charlotte Lawson, a licensed and registered dietitian and nutritionist, works with the Florida Department of Health's nutrition division as a senior public health nutritionist. Filmmaker: Christopher Rokosz Series Description: Nutritional calculations help you understand the meanings behind food labels so you can avoid excessive fat, cholesterol and carbs and take control of your health. Get expert tips from a registered and licensed dietitian in this free video series.
Views: 14105 ehowhealth
BOOST Your METABOLISM w/ Science (3 STEPS) - How to Increase Your Metabolic Rate to Lose Weight Fast
Learn how to boost your metabolism permanently. If you're wondering how to increase your metabolic rate to lose weight, burn fat, and get ripped watch this video. This video will teach you everything you need to know about how to speed up your metabolism. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=boost Fat Loss Calculator: http://bit.ly/2x1CsS5 You've been told to drink a lot of water to always have breakfast and to eat more frequently in order to increase your metabolism. And all three of these are myths not backed by any scientific evidence. Theres also plenty of other myths like eating spicy food to increase metabolism drinking coffee and other stimulants to increase metabolism, and of course every new fad SuperFood will supposedly increase your metabolism...you know coconut quinoa avocados. But..... according to the science there's really only a handful of simple things that we can concentrate on to effect our metabolism. By focusing on these few things we can actually permanently change our metabolism rather than reading Fairy Tail like articles about 10, 20, or 55 ways to increase your metabolism. The first proven way to increase your metabolism is by increasing your lean body mass. Now the exact number of how many calories each pound of muscle Burns isn't fully clear. At one point it was believed to be 50 to 100 calories per pound of muscle but nowadays that seems like an overestimation. Some studies say that for each pound of fat on your body you only burn two extra calories to maintain it. And for muscle it's only six extra calories so it's really not all that much of an increase. On the other hand organs like the kidneys and liver and the Heart can burn up to 200 calories per pound. So it would seem that muscle plays a really small role in your metabolism. However there's a lot about muscles effects that we don't fully know about that could add up throughout the day and can easily explain how muscle can be burning a lot more than six calories per pound. First of all these studies are done in a way that keeps protein turnover at a constant rate. Let me explain what protein turnover is. All day your body is creating and breaking down muscle. We refer to the balance between protein synthesis and protein degradation as protein turnover. If you have more synthesis and breakdown then you're in what's called an anabolic mode and your building muscle. If you have more breakdown then synthesis then you're in what's called a catabolic state that burns lean muscle tissue. The problem with keeping protein turnover the same in the studies is that most types of resistance exercises will accelerate protein turnover which ultimately increases calories burnt hours and sometimes days after the workout. Some studies show that the more muscle you have the more calories you burn after an intense workout. So this is a perfect example how muscle has many hidden effects on your metabolism. When you're done exercising especially after a weight training session it takes time for your body to return to homeostasis. Your body needs time and energy to refill the depleted glycogen stores in your muscles and it also needs energy for more protein turnover. So the assumption that muscle itself Burns a ton of calories at rest is probably not true however muscle after the influence of training specially strength training and high intensity training seems to burn a lot more calories in the recovery process. So if you're not exercising definitely try to incorporate some weight training or some high intensity interval training to help increase the amount of calories that you burn at rest. Like I said we don't know the full story about muscle but we do know that it does influence your resting energy expenditure. In a study called age related decrease in resting energy expenditure in sedentary women we get to see a glimpse of what causes that slowed metabolism that we see as people get older. A lot of people believe that as you get older your metabolism naturally slows down and there's not much you could do. But this might not be true. In this study the results suggest that a loss of muscle mass as we age especially leg muscle can lead to decreases in your resting energy expenditure. The study also does acknowledge that the decreases in resting energy expenditure are not fully explained just by changes in the body composition. So there are other factors at play here. The exact effect down to the number of calories burnt for each pound of muscle is unknown but if you want to improve and increase your metabolism there is a huge correlation between a healthy body composition and a higher basal metabolic rate. The more lean mass you have the higher your metabolism will be. Even if it's not a drastic change it's one of the few ways that you can actually affect the metabolism.
Cold Showers for Weight Loss (BURN 400 CALS) | Proven Benefits of Cold Showers for Fat Loss + Muscle
Scientifically proven benefits of Cold Showers for weight loss. Can you burn 400 calories with a cold shower? Learn how to take a cold shower for weight loss, fat loss, strength and muscle building benefits. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=cold Fat Loss Calculator: http://bit.ly/2wZssJ1 Cold showers look painful, but would you believe if someone told you taking a cold shower everyday can get you to lose a few extra pounds off the scale every week? Neither would I. But let's take a look at the research and see if there's any truth to this. Theres a lot of hype out there about cold showers so in today's video I want to help you discover the true benefits of taking cold showers while simultaneously dispelling all the myths. Let's start with weight loss....is there any true relationship between cold showers and losing weight. There have been claims that you could burn an extra 500 calories a day just by taking a cold shower. And I don't know if you guys know this but 500 calories is more than some people burned during an intense cardio session. On top of that people have published books audibles and articles all about this topic swearing that this is a true fat loss hack. The theory typically goes like this. When you're born you're born with adipose tissue and this is what we all generally refer to when we're talking about body fat. But theres another type of fat known as brown fat otherwise known as bat or brown adipose tissue. The main function of these brown fat cells is to generate Heat. That's why these are overly abundant in babies. These cells are typically inactive but if you find yourself in a very cold environment that's below room temperature then these bat cells are supposed to activate in order to generate Heat for your body. So ultimately these Brown fat cells will be burning regular fat once activated in a cooler environment. Awesome! there's proof for this right. Well..............let me tell you about my research. I scoured the internet looking for a study where they compared two groups of people with a control group and an experimental group and to my surprise I didn't really find much. Finally when I did find a couple articles that claimed that there was scientific proof the proof was not that strong. First of all all these experiments were set up to determine if subjects in cold exposed conditions would experience an increase in energy expenditure and if they would activate more brown fat cells. The problem is is that there's a big difference if your energy expenditure increases 25 calories versus 400 or 500 calories like many proponents of cold showers want you to believe. The truth is that the results from the studies show that the difference in energy expenditure is there but it's not really all that significant except in certain cases. So what I mean by that is that in one of the studies one of the subjects increase the amount of calories burned per day by 400 calories. That's something that I'm sure we would all love to have but in the same study the average increase across all the subjects was only around 70 calories. So that's obviously a pretty small effect 70 calories isn't gonna have you tightening your belt up every week. So it's clearly a very small effect and on top of that if one person could burn 400 calories and another person would only burn 70 calories then it's obvious that there's huge variation from person to person. Meaning you might burn even less than 70 calories you might burn 10 because of the amount of brown fat cells you may have and way they react to cold environments. On top of that these experiments aren't exactly applicable to a regular person taking a thirty second cold shower. Many of these studies were super particular about how they would keep their subjects whole body cold for hours. One study even used a liquid conditioned tube suit which would have cold water poured into it. I don't know about you but I don't have a liquid conditioned tube suit. I also don't have a method to ensure that my whole body stays at a certain temperature the whole day. So some people are taking this to the extreme by swimming in freezing cold water to burn more fat from their workouts. I'd rather not swim in freezing cold water for the possible opportunity of burning 70 extra calories. I feel like a lot of people that are overweight might be looking for a shortcut or a quick fix and those are the people trying cold showers or putting an ice pack behind their neck with minimal results and there's a reason for that. One study titled "cold-activated brown adipose tissue in healthy men" found that there's a high percentage of young men with brown adipose tissue. So that's good news they have the right fat cells to help them burn fat during cold conditions.
Why You Are Not Losing Fat? (Even on Low Calories)
"Why am I not losing fat even though my calorie intake is very low?" Here's the scientific answer and what to do about it! ►If you found this video helpful hit Subscribe to support the channel ► https://www.youtube.com/subscription_center?add_user=shockingfit Online Coaching now available: http://shockingfit.com/coaching/ The necessary calorie intake for fat loss can vary greatly among individuals. A typical "bulk" intake of 3000-3500 calories for some people might be causing fat loss or weight maintenance. And that same person who has to go high on calories to gain weight might need to go very low on calories to lose weight. In general, we know that the energy balance equation holds. If you're in a caloric deficit, you will lose weight. But some people adapt much better to a low-calorie diet and their body reduces the amount of energy expended to compensate for the lowered intake. In the bodybuilding/fitness world this is called having an "adaptive metabolism." There are four main components of the "Calories Out" portion of the energy balance equation: Basal metabolic rate (BMR) Thermic Effect of Food (TEF) Physical Activity (PA) Non-exercise activity thermogenesis (NEAT) Let's look at all four of these to see how they would adapt to a lower calorie intake on a fat loss diet. BMR - It will naturally reduce as you weight goes down, but it doesn't change many people to the person with the same stats. It's pretty consistent with 96% of the population is in the range of 1680-2320 kcal/day. TEF - The energy expenditure from thermic effect is about 10% of your total calorie intake. http://ajcn.nutrition.org/content/63/2/164.abstract PA - As you lower your body weight you'll burn a bit fewer calories from your deliberate physical activity. NEAT - Now, this is where there are massive variations between individuals. Some people will adapt very well to overfeeding and underfeeding through regulating their NEAT levels while others will have a more rigid response. One of the main reasons for the differences in NEAT is genetics. If we look at a fascinating study back from 1990 by Dr. Claude Bouchard: http://www.nejm.org/doi/full/10.1056/NEJM199005243222101#t=article We can see to which extent genetics can play a huge role in fat gain and distribution of fat. In the study, they took 12 pairs of identical twins. The participants were male with average age of 21. First off they determined how many calories each person needed to eat to maintain weight, then the researchers overfed each by 1000 kcal/day for 84 days. Every participant of the study gained fat but what's fascinating are the large differences between the pairs of twins. Within the pairs, there wasn't much difference. But between the pairs the weight gain ranged from 9 pounds (4.3 kg) to 29 lbs (13 kg) despite the fact that all subjects had the same calorie surplus. Some pairs were just able to effortlessly "burn off" the excess calories. And not only did pairs differ in weight gain but also in the distribution of body fat increased. This marker as well was quite similar between the twins. i.e. if one twin gained 15 lbs around the midsection, the other usually gained about the same amount of weight in the same place. As you can see genetics do play a role, and some people are more "resistant" to overfeeding. Another interesting finding from this study is that some people will have an easier time showing their six pack due to less of their fat stored in the midsection. The research on NEAT: http://www.sciencemag.org/content/283/5399/212.short http://www.ncbi.nlm.nih.gov/pubmed/12468415 Further reading: http://wholehealthsource.blogspot.com/2013/06/the-genetics-of-obesity-part-i.html Check out these videos: How to estimate your calorie intake https://www.youtube.com/watch?v=Y8nKEwrN9I0 For calculating your macros https://www.youtube.com/watch?v=VIFRY_--YuU Why do some people never get fat https://www.youtube.com/watch?v=5nO9-nbeUIk The slow/fast metabolism myth https://www.youtube.com/watch?v=bO44Q3XGuvM Further reading: http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html http://www.nejm.org/doi/full/10.1056/NEJM199005243222101#t=article Talk soon, Mario Online Coaching: http://shockingfit.com/coaching/ Free Workout Plans: Beginner Routine ➤ http://shockingfit.com/workout-routine-for-newbies/ Intermediate - Advanced ➤ http://shockingfit.com/lean-and-strong/ Home & Travel ➤ http://shockingfit.com/full-body-no-equipment-routine For more fitness, nutrition, and personal development tips check out: Facebook: http://facebook.com/shockingfit Instagram: http://instagram.com/mariotomich Snapchat: http://snapchat.com/add/mariotomich Website: http://shockingfit.com Music: Falling Down by Ryan Little http://freemusicarchive.org/music/Ryan_Little/Before_Dawn_Instrumental_Album/01_Falling_Out_prod_by_R4C2010 Follow Ryan Little at: http://www.youtube.com/TheR4C2010
Views: 40321 Mario Tomic
How to Find Maintenance Calories. TEE (Total Energy Expenditure) Daily Caloric Needs
How to find your daily caloric needs? Determine the baseline, from which you'll move towards your goals, building muscle or loosing fat. This video is for those who want to understand, how Total Daily Energy Expenditure is found, how online calculators work, and/or do it by themselves without using online calculator. First, you need to choose one of two suggested formulas, based on either you know or do not know your body fat percentage, and calculate Basal Metabolic Rate (BMR). Second, multiply BMR by activity variable. You're done. You have your TDEE, and can start planning your diet and nutrition accordingly. PLEASE SUPPORT the channel by liking and sharing the video. It really means a lot and helps to stay focused and motivated to produce better content. Help others to discover it. In the end of the day we are all here to help people. Thanks! All feedback is highly appreciated. Feel free to leave comments, questions and suggestions. Join SimpleFitnessTips on: Facebook: http://on.fb.me/10ofZdk Twitter: https://twitter.com/SimpleFitTips Google+: http://bit.ly/UWyDSR Free original wallpapers: http://bit.ly/Wfaubf Music: Adapted - Trip Hop Mix and Mash (3rd Edition) used under creative commons licence https://soundcloud.com/adapted/adapted-trip-hop-mix-and-1 http://creativecommons.org/licenses/by/3.0/ All graphics, still images and sound effects were created by me using video, sound and graphics editing software.
Views: 11707 SimpleFitnessTips
How Does Exercise Impact Weight Loss?
Developed and produced by http://www.MechanismsinMedicine.com Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity. In humans there is a fine balance between energy intake and energy expenditure. Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity. The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs. Energy expenditure depends on a number of factors. This includes the starting body weight, the basal metabolic rate and physical activity. With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done. Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories. The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour. If an individual walks for an hour at 3 miles per hour. They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut. If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure. If this activity continues for a period of two to four months, body weight is reduced as depicted. The initial weight loss is the result of a negative net energy balance. The negative energy balance is because energy expenditure exceeds energy intake. After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily. The chart depicts changes in body weight over time. Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking. They have reached a plateau. The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases. When the basal metabolic rate decreases, there is a decrease in total energy expenditure. If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace. The weight is re-gained as a result of a positive energy balance being created. Energy expenditure is now less since the physical activity has been stopped. By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase. This is characterised by gaining a small amount of weight. The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure. If there is no change in energy balance, there will not be any further change in weight. What must be done to end the weight loss plateau? Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure. Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise. In summary then, weight loss plateau's are expected and can only end with continued exercise and a net negative energy balance. Stopping exercise or increasing calories will lead to weight gain. If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.
Views: 596920 Mechanisms in Medicine
9 Steps to Lose Your Belly (BASED ON SCIENCE)
Learn the 9 scientifically proven steps to lose your belly fat fast. If you're looking for the best way to lose your belly and to lose weight permanently this video will cut all the bs. Whether you're a man or a woman you will start seeing results at home in the mirror in as little as a week after following this advice . 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=science Fat Loss Calculator: http://bit.ly/2wW9W4j TIMESTAMPS: 1. Burning Fat from Whole Body 0:27 2. Weight Training 1:54 3. Cardio 4:05 4. Diet 4:50 5. Increasing fiber in your diet 6:47 6. Incorporate More Protein 7:28 7. Cut Sugar 8:07 8. Alcohol Consumption 8:55 9. Decrease Stress Levels 9:43 So you're looking for effective ways to blast away that belly fat? And you don't want to waste your time on things that don't work so you can get this done as fast as possible. Unfortunately there are a lot of qick fixes all over the internet that just don't deliver the results they promise. So today I want to give you 9 tips to lose that belly fat based on science. These are steps that scientists recommend you take so you can reduce your belly fat over time. The first step is to concentrate on burning fat from your whole body rather than just your belly. I know it may sound counter intuitive, but this is the best way to burn belly fat. Most studies have completely debunked spot reduction or target fat burning. One study looked at the effectiveness of losing fat from one of your arms. 104 participants were required to take part in a weight training program designed to target their non dominant arm. After 12 weeks researchers came to the conclusion that even though participants did lose some fat they lost fat from their whole body not just the trained arm. Similar studies like this were performed to test if you can target the abdominal region. 40 Overweight and Obese participants stuck to an abs specific weight training routine for 12 weeks, but experienced no extra fat loss from their belly when compared to dieting alone. Even though there are a few studies that have reported results that showed that you can target fat burn in certain situations, this was usually attributed to either flaws in the study or due to the fact that a very small amount of people were studied. Overall the majority of the scientific evidences is heavily stacked against this idea of spot reduction. So get the idea of target fat burning and spot reduction out of your head. Now with that said that doesn't mean that we can't burn belly fat with things like weight training. It just means we can't isolate and burn only belly without also burning the fat from other areas of the body. So that brings me right to the next step that science recommends we take to burn belly fat and keep it off over time. Weight training. There are many studies comparing weight training to cardio for fat loss. And most studies show that cardio will burn more calories and more fat on a minute by minute basis when compared with weight training. Unfortunately most of theses studies usually last for a couple weeks or months at the most. The participants and the changes to their bodies aren't observed for a very long period of time. However one study known as the health professionals follow up study was done over a 12 year period between 1996 and 2008. This study also involved a huge amount of participants. Over 10,500 men over 40 years old took part and they were each divided into one of four groups. Each group either increased the amount of time spent either weight training, doing aerobic activity, yard work, or being sedentary. And it turns out the weight training group had the least gain in their waistline over time. Studies: Upper body resistance training did not yield upper body fat loss: https://journals.lww.com/acsm-msse/fulltext/2007/07000/Subcutaneous_Fat_Alterations_Resulting_from_an.20.aspx Abdominal training had no effect on abdominal fat loss https://www.ncbi.nlm.nih.gov/pubmed/25766455 Health Proffesionals follow up study: https://sites.sph.harvard.edu/hpfs/ Metabolic Rate Increases from Weight Training: https://www.ncbi.nlm.nih.gov/pubmed/8175496 600 Person Low Carb vs Low Fat Study: https://jamanetwork.com/journals/jama/article-abstract/2673150 Dietary Fiber https://www.ncbi.nlm.nih.gov/pubmed/10721886 Soluble Fiber = 3.7% Reduction in Belly fat https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/ Diet's High in Protein help you feel full: https://www.ncbi.nlm.nih.gov/pubmed/20847729 Diet's High in Protein Increase Energy Expenditure https://www.ncbi.nlm.nih.gov/pubmed/25766455 High protein diet inversely correlated with belly fat: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-5 Sugar Causes increased fat accumulation around belly: https://www.jci.org/articles/view/37385 Alcohol consumption and abdominal obesity: https://www.ncbi.nlm.nih.gov/pubmed/17885722
Starvation Mode (part 1): Lose 10 Pounds & Gain It All Back And More. Why?
Many call it starvation mode. It is one of the most well established phenomena in all of weight loss research & it causes weight regain. The technical term is adaptive thermogenesis. It has been shown that between 80 and 95% of dieters regain their lost weight. It has also been shown that two thirds of these "weight re-gainers" actually end up fatter after the diet than before they started. But why? Why does this compensatory weight re-gain happen? And, is there anything you can do about it? The Law of Metabolic Compensation The calorie zealots want you to believe your body is a rudimentary calculator that only engages in adding and subtracting. Eat too many calories and/or use too little, and you gain weight. Add in more food and subtract out any exercise, and you will gain weight. These calorie counting fanatics are either unaware, or don't want you to know about what we call the law of metabolic compensation. This law dictates that your metabolism is not like a calculator at all but more like a thermostat or see-saw. You eat less and exercise more to burn calories, and your body compensates by making you more hungry while at the same time decreasing the amount of calories you burn at rest (resting energy expenditure or REE). This is no small thing. This metabolic compensatory effect is undisputed in research on weight loss and means the harder you push on one end of your metabolism, the harder and more forcibly it will push back in the other direction. To find out what to do about it check out this in-depth blog on the science and fix http://www.metaboliceffect.com/how-to-maintain-weight-loss/
Views: 9017 Dr. Jade Teta
Predictive Equations for Resting Energy Expenditure
Discussion for NSC 325 (University of Arizona) on prediction equations available for resting energy expenditure (REE) including the Ireton-Jones Equation, the Harris-Benedict Equation, the Mifflin St. Jeor Equation, and the calories per kilogram approach.
How Testosterone Affects Fat Loss: Real Science of Low-T | Thomas DeLauer
How Testosterone Affects Fat Loss: Real Science of Low-T | Thomas DeLauer: I'm sick of the lack of legitimacy behind testosterone, so let's clear some of this up. I work with a lot of men that are battling Low-T by helping them with their lifestyle at http://www.ThomasDeLauer.com As men age, their testosterone levels decline. This is exacerbated by an increase in SHBG (sex-hormone binding globulin), which binds to testosterone and thus reduces the amount of free testosterone in the body. Low testosterone levels have been linked to obesity and many other health problems, including fatigue, memory problems and reduced muscle and bone mass. So what is the impact of testosterone on body fat? Testosterone and energy - low levels of testosterone are linked with low energy levels. Regaining regular testosterone levels can increase energy and lead to weight loss. Studies have found that testosterone supplementation reduces total body fat percentages. Obesity is often correlated with low testosterone levels in men. Just as testosterone therapy is associated with decreased obesity, losing weight is associated with increased testosterone levels. An article published in 2014 in the journal of Current Opinion in Endocrinology, Diabetes and Obesity looked at the existing data regarding testosterone therapy in overweight and obese men with testosterone deficiency (hypogonadism). -Many weight loss supplements have dangerous side effects or are ineffective -Looked at weight loss, BMI, waist circumference and body composition -Evaluated long-term testosterone therapy -About 40% of obese nondiabetic men and 50% of obese diabetic men over 45 have low levels of free testosterone -Many studies have found that testosterone therapy in obese men is correlated with increased lean body mass, weight loss, decreased BMI and reduced waist circumference. -Weight loss is significant and sustained with long-term testosterone therapy Testosterone plays a part in protein, fat and carbohydrate metabolism. -Testosterone is involved with mitochondrial function and thus energy production and utilization -This interference with energy production is likely why those with low testosterone levels experience a lack of energy -Testosterone therapy has been found to increase lipid oxidation and normalize glucose use in the body. It was found to increase energy and motivation. Weight gain is associated with an 88% increase in body fat and a 12% increase in lean body mass (LBM) and weight loss with a 72% decrease in body fat and a 28% decrease in LBM. -With testosterone therapy LBM has been shown to increase. -Increased LBM means increased energy expenditure at rest -Testosterone therapy is also associated with improved cardiometabolic function Testosterone deficiency is linked with a decrease in energy metabolism from fat and an increase in energy metabolism from glucose. -Testosterone therapy has been shown to increase lipid metabolism Safety? Safety is the main concern with testosterone replacement therapy. Possible risks discussed in literature include: -Increased risk of prostate and breast cancer -Liver toxicity and tumors -Sleep apnea exacerbation -Testicular infertility and atrophy It is necessary to talk with your doctor before starting testosterone therapy. Summary: If you are a male struggling to lose weight, testosterone therapy is a promising treatment to help with not only weight loss but body composition, energy levels and overall health. References: 1. Dose-dependent effects of testosterone on regional adipose tissue distribution… http://press.endocrine.org/doi/10.1210/jc.2003-031492?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed 2. Testosterone and weight loss: the evidence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154787/ 3. Effects of testosterone treatment on body fat and lean mass in obese men on a hypocaloric diet… https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054608/ 4. The benefits and risks of testosterone replacement therapy: a review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2701485/
Views: 44253 Thomas DeLauer
Weight Loss Diet | How To Calculate Calories | 3 Simple Calculations
Do you know how many calories you should be eating for your weight loss diet? In this video I Charlene from Just Simple Fitness explains the 3 simple calculations I used to figure it out. Scroll down for the FULL DESCRIPTION. If this is your first time here then I recommend you watch the video that explains the 4 steps I embarked on to get healthy: https://youtu.be/ObFWwek-eek If you like this video then please subscribe for more updates, and feel free to ask any questions, If I can't answer them then I'm sure Rick can! ✅SUBSCRIBE to Just Simple Fitness here: https://goo.gl/xPmu9x ✅SHARE this video: https://youtu.be/L7lCk-lZJFI ✅INSTAGRAM: https://www.instagram.com/justsimplefitness/ ✅Weekly Videos Artist: bonjr - TBH Joakim Karud - Luvly What is Just Simple Fitness about ? 1: See what's possible by keeping it simple with fitness and food. Eating in or out. Going to the gym or at home 2: Follow how we keep it simple with our fitness journey 3: Interviews with successful people giving advice on how to overcome life challenges to stay active, fit, and healthy FULL DESCRIPTION HERE: As described in the video, here's how I calculated how many calories I needed to eat to lose weight. The same method can be applied for anyone. Most of the videos information came from a great book 'The Complete Guide to Setting Up Your Diet' by Andy Morgan of rippedbody.com Remember this is a rough guide to help you get you a start point but you need to track your progress to see if you're actually losing weight or not (thats another video!) The important thing to losing weight is to create a calorie deficit (eating less calories than you are burning every day through exercise and just going about your daily life). Decide how much weight you want to lose and how quickly. Aiming to slowly lose weight little by little is generally the best option. This means that it's more manageable because it's less drastic and you're less likely to give up. It also allows your body to adjust gradually and once you reach your target weight it will be a lot easier to maintain the new body weight without the body reacting badly and rebounding back to the start which usually happens with drastic weight loss. We won't get into why that happens here but it does! A weight loss goal of about 0.25-0.5kg per week shouldn't be too drastic but it's up to you to decide. For the purpose of the example calculations coming up, we will work off a target of 0.25kg per week so keep this in mind. STEP 1: So the first step is to calculate your base metabolic rate (BMR) which is basically the amount of calories you would need to eat to maintain your current weight when you're doing nothing (e.g. sleeping). Men: 88 + (13.4 x weight in kilograms) + (4.8 x height in centimeters) - (5.7 x age in years) For a 80kg male that's 180cm tall and 30 years old this would be: 88+1072+864-171 for a total of 1,853 calories. Women: 448 + (9.2 x weight in kilograms) + (3.1 x height in centimeters) - (4.3 x age in years) For a 60kg female that's 170cm tall and 30 years old this would be: 448+552+527-129 for a total of 1,398 calories. STEP 2: The next step is to adjust this for activity to find our total daily energy expenditure (TDEE). What we want to work out now is an estimated amount of calories to maintain your current body weight based on your own activity level. It's called TDEE because you would maintain your weight if you eat exactly the same as what you burn each day (your daily energy expenditure). Don't worry about getting it exact and it maybe better to underestimate your activity so that you're not assuming you need too many calories from the get go. - If you're sedentary, so you do very little or no exercise, you multiply your BMR by 1.2 (so for the male above, for example, this would be 1,853 x 1.2 = 2,223 calories per day). - If you're lightly active, exercising or doing sports 2-3 days/week, you multiply your BMR by 1.375 (for the female in the example above this would be 1,398 x 1.375 = 1,922 calories). - For moderately active, exercise or sports 4-5 days/week, it's BMR multiplied by 1.55 (so if your BMR is 1,800 then you would need 2,790 calories with this amount of activity). - If you're very active, doing exercise or sports 6-7 days/week, you multiply your BMR by 1.725 (if your BMR is 1,800 then you would need 3,105 calories in this case). STEP 3: Calculate your calorie deficit, its simple: TDEE - (fat loss target per week in kilograms x 1100). For someone with a TDEE of 2,500 calories who wants to lose 0.25kg per week it would be: 2500 - (0.25 x 1100) or 2,500 - 275 = 2,225 calories per day. You're all set! Just please please remember that this is just a rough guide to set up your starting point. You might find that nothing happens, in which case the calculation didn't work for you and you need to reduce a bit more; cutting by 5-10% of the total is usually recommended if you're off track.
Views: 565 Just Simple Fitness
Negative Calories Myth: The Thermic Effect of Food
http://www.gustrength.com/eric-troy:negative-calories-and-thermic-effect-of-food First in a series of videos covering the idea of negative calorie foods for weight loss, and many aspects of this, as well as concepts that are related to it in some way. The truth about the thermic effect of food is explained, as well as other categories of total energy expenditure including resting energy expenditure, and voluntary activity - energy expended in physical activity (EEPA), non-exercise activity thermogenesis (NEAT). Play all the videos: http://www.youtube.com/playlist?list=PLZlwJw9P1ri_VcMYvW8cLTvXTZeC-f4un Although a list of foods is not given in the video (not the purpose), most of the images in the vid depict foods that are claimed to be negative calorie foods. Here, as well, is a list of typical negative calorie foods: Vegetables: Celery, Cabbage, Asparagus, Beets, Broccoli, Carrots, Cauliflower, Chicory, Chile peppers, Cucumbers, Endives, Fennel, Garlic, Green Beans, Lettuce (any kind), Onions, Radishes, Tomatoes, Turnip, Zucchini Fruits: Apple, Blueberries, Cantaloupe, Cranberries, Grapefruit, Honeydew melon, Lemon, Lime, Mango, Orange, Papaya, Peach, Pineapple, Raspberries, Strawberries Tangerine, Watermelon Major elements in discussion: 0:58 - What are negative calories? What kinds of foods are said to have negative calories? Why do people believe in it? 2:08 Explaining the origin of the negative calorie theory. The "Thermic Effect of Food" or TEF 2:20 - Other names for the TEF 2:41 - TEF and total energy expenditure (TEE) 2:51 - The 3 basic categories of total energy expenditure: 1. Resting Energy Expenditure (REE) 2. Physical Activity (EEPA, NEAT) 3. Thermic Effect of Food (TEF) 3:23 - How is TEF figured out? Equation for TEF: TEE = (REE + EEPA) x 1.10 3:53 - EEPA or "energy expended in physical activity" further explained 4:48 - What is the thermic effect of food, really? Energy required to process food. 5:56 - Errors in calculating TEF. Composition of diet's effect on TEF 7:14 - Negative calories from celery discussed. 7:31 - Calories burned by chewing mentioned. 8:19 - What is a calorie? Can there be a negative calorie? 9:00 - Books and other publications about negative calories; and fad diets based on this (Cabbage Soup Diet, etc.) 9:48 - Clever Rules for Negative Calorie Counting from Anahad O'Connor's book "Never Shower in a Thunderstorm" (from readers of the "Really" Column) Images: coffee image http://commons.wikimedia.org/wiki/File:A_small_cup_of_coffee.JPG cabbage soup image by OpenSource Food via http://www.opensourcefood.com/people/japzkyootipie/recipes/cabbage-soup-diet Steamed blue crabs image by bigbirdz via https://www.flickr.com/photos/7765825@N03/4803985124 GUS video intro "Barbell Dropping Sound" by J.Zazvurek via http://www.freesound.org/people/J.Zazvurek/sounds/153228/ -~-~~-~~~-~~-~- Find out the Answers to 17 Common Questions About Fish Oil Supplements https://www.youtube.com/watch?v=Juy03HqtsNU -~-~~-~~~-~~-~-
Views: 2034 GUStrength
Weight Loss Plateau:  What causes it and how to treat it
The calorie zealots want you to believe your body is a rudimentary calculator that only engages in adding and subtracting. Eat too many calories and/or use too little, and you gain weight. Add in more food and subtract out any exercise, and you will gain weight. These calorie counting fanatics are either unaware, or don't want you to know about what we call the law of metabolic compensation. This law dictates that your metabolism is not like a calculator at all but more like a thermostat or see-saw. You eat less and exercise more to burn calories, and your body compensates by making you more hungry while at the same time decreasing the amount of calories you burn at rest (resting energy expenditure or REE). This is no small thing. This metabolic compensatory effect is undisputed in research on weight loss and means the harder you push on one end of your metabolism, the harder and more forcibly it will push back in the other direction. For the detailed science and a plan of attack check the blog below http://www.metaboliceffect.com/how-to-maintain-weight-loss/
Views: 10995 Dr. Jade Teta
What To Eat For Best Weight Loss Results| How To Eat For Weight Loss | Macro Ratio for Weight Loss✓
Fat2Fit is here to help you lose fat, gain muscles and stay healthier like never before. I often come across a very common question that has been bugging people for ages. What should I eat for best weight loss results. Once you search internet you would find 101 wacky ways for weight loss drink lemon water, Apple cider vinegar or green tea and you will loose weight weight. Honesty all those ingredients might work to certain extent but will never be able to do thing alone. So let us break this down in simple language.What To Eat For Best Weight Loss Results| How To Eat For Weight Loss | Macro Ratio for Weight Loss.you cannot disobey the law of thermodynamics and your total weight will depend on the caloric intake more than even macro nutrient ratio. Increase caloric intake is more than just enough to explain obesity epidemic, more so than sugar or high-fructose corn syrup.Research conducted using iso-caloric diets. Diets composed of 15% protein, 15-85% carbohydrate, and 0-70% fats.All of them showed that caloric restriction and no macro ratio actually accounted for weight loss.Comparing low and high carbohydrate diets led to the same conclusion. In another trial on healthy individuals conducted for a period of 8 weeks showed excess caloric intake alone accounted for increase in body fat. In another experiment it was seen that women lost similar amount of weight on a high protein diet as on a high carbohydrate diet. However, it is to be noted that subjects with high body fat lost much more fat on high protein diet.In conclusion, losing weight requires a negative energy balance, which can be obtained by eating less, as we have seen, but also by exercising more. Losing weight is no rocket science. If you are consuming food less than your TDEE or Total daily energy expenditure you are bound to lose weight. Few Research Articles supporting our video is specified below: https://www.ncbi.nlm.nih.gov/pubmed/19828708 https://www.ncbi.nlm.nih.gov/pubmed/1734671 https://www.ncbi.nlm.nih.gov/pubmed/8561057 https://www.ncbi.nlm.nih.gov/pubmed/12816768 https://www.ncbi.nlm.nih.gov/pubmed/18025815 Music Credit 1 Music Title: ? Epic and Dramatic Trailer Music ?? - Olympus (Copyright and Royalty Free) Music: https://www.youtube.com/watch?v=BnmglWHoVrk&list=PLMFmJLFhkDPG6le5JoCJbWK8pQM6tU_TB Channel: Ross Bugden - Music Disfigure Music Credit 2: Track: Disfigure - Blank (HYLO Remix) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://www.youtube.com/watch?v=g04nY... Free Download / Stream: http://ncs.io/BlankRemixYO Music Credit 3: Oxygen Garden by Chris Zabriskie is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/...) Source: http://chriszabriskie.com/divider/ Artist: http://chriszabriskie.com/ Music promoted by Audio Library https://youtu.be/3tRFVyD51pQ Motion Graphics Credits No Copyright Motion Graphics Motion Graphics provided by https://www.youtubestock.com YouTube Channel: https://goo.gl/aayJRf
Views: 105 FAT2FIT
"Why Am I NOT Losing Weight?!"
►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ In this video you'll discover exactly why you're not losing weight and how you can solve the issue for good. The body is a very complex system and it's important to understand how to manipulate the energy balance equation. Studies: http://www.ncbi.nlm.nih.gov/pubmed/18313427 http://www.ncbi.nlm.nih.gov/pubmed/20010905 http://www.ncbi.nlm.nih.gov/pubmed/17197279 http://www.ncbi.nlm.nih.gov/pubmed/9741036 Key points: People will blame their slow metabolism, genetics or say eating wrong types of foods or maybe they need to change their workout. In 99% of cases it's not a metabolic adaptation, although in rare cases it might be something like thyroid or zinc deficiency. The answer is almost always the simplest and most obvious one. The daily intake of calories isn't as low as you think it is or the expenditure is not as high as they think. Basically there's NO DEFICIT. And most often is the case where the person is ingesting more calories than they realize. Sit down with a client and we break down everything it turns out that they're eating closer to their maintenance calories without even knowing. We're bad at estimating calories. Few reasons: - You're either not tracking properly or you're trying to eye ball portions without prior experience. - You're adding a few snacks here and there that wipe out that caloric deficit - Or you're just making errors with measurements Common errors: - Not tracking their cooking oil, that's a couple of hundred calories there. - Tracking 1 table spoon of peanut butter but it's close to 2. That's a 100 kcal there. - An extra glass of natural fruit juice. - Healthy salad with high calorie dressing - Handful of nuts you grabbed off the table as you walked by. - People stick to their calorie goal for 5 days and then for the weekend end up wiping out their weekly deficit in 2 days. Or simply thinking that eating "clean" will keep you low calories. There's nothing wrong with eating the foods you love but you need to incorporate them into your caloric intake while having the deficit. Bottom line: It doesn't matter how healthy you think you eat or how hard you train without a deficit there's not gonna be any fat loss. You can train 6-7 times a week, do a couple of hours of Cardio and have NO PROGRESS. REMEMBER: It's easier to consume 500 kcal than to burn off 500 kcal (30-40 minutes of jogging) vs a few snacks. Even if you follow what you think is healthy or "clean" if the calories are coming in your body isn't forced to burn fat storages. Someone eating ice cream, cereal and pop tarts in a caloric deficit will be losing weight regardless of how "dirty" their diet is. 1st law of thermodynamics Energy can be converted from one form to another, but cannot be destroyed or created. How that applies to the body? - We can't just store calories from no-where . - We can't just expend calories from no-where . They have to come from somewhere: Food or Fat stories. Bottom line: 1. You need to have an idea how many calories you're consuming per day. You can waste weeks ,months and years getting nowhere. 2. If you're maintaining current weight figure out how many calories you're eating and then just reduce that by 15-20%. That's gonna be enough to put you in a deficit. What if you're doing this already? - Maybe it's water retention and you simply need patience for your body to flush out water so the scale shows. - Maybe you're using the scale wrong. I made a video on that. Description. Rate of calories stored per day = Rate of calories ingested per day - Rate of energy expenditure Rate of calories stored per day = Glycogen Storage Changes + Fat Free Mass Storage Changes (Water, Mineral, Bone and MUSCLE) + Fat Mass Storage Changes So this is how calories are partitioned. Rate of calories ingested per day = Your food intake. Calories with different macros. Rate of energy expenditure = Dietary Induced Thermogenesis + PA (Physical activity) + BMR (Basal Metabolic Rate) + NEAT (Non-Exercise Activity Thermogenesis) As you can see Caloric input affects caloric output, so it's not simply a math problem. Hope this video cleared some things up. Leave you questions in the comments. Talk soon! - Mario Download My Best Gym Workout Routine for Free ➤ http://shockingfit.com/lean-and-strong/ Download My Best Best Home & Travel Workout for Free ➤ http://shockingfit.com/full-body-no-equipment-routine For more fitness, nutrition and personal development tips check out: Facebook: http://facebook.com/shockingfit Instagram: http://instagram.com/mariotomich Website: http://shockingfit.com Music Used: Alan Walker - Spectre [NCS Release] https://www.youtube.com/watch?v=AOeY-nDp7hI Follow Alan Walker Facebook https://www.facebook.com/DJWalkzz SoundCloud https://soundcloud.com/walkzz YouTube https://www.youtube.com/user/DjWalkzz
Views: 9196 Mario Tomic
5 Effective Tummy-Tightening Foods
Title: 5 Effective Tummy-Tightening Foods Some foods can increase resting energy expenditure (REE), making fat burn at rest. One example is tomato juice, which has esculeoside A that boosts REE. Whole grains need more energy to break down, so they use up more calories. Foods high in omega-9, like almonds and sunflower oil, also increase REE. Almonds, eggs, tamarind, coconut oil are some of the foods that help burn fat. For more details, here are the recommended articles: https://www.curejoy.com/content/foods-that-help-burn-fat/?utm_source=YouTube&utm_medium=Dtext&utm_campaign=YTReferral https://www.curejoy.com/content/get-a-flat-tummy-at-home/?utm_source=YouTube&utm_medium=Dtext&utm_campaign=YTReferral https://www.curejoy.com/content/best-veggies-for-weight-loss/?utm_source=YouTube&utm_medium=Dtext&utm_campaign=YTReferral ✔ WEBSITE: https://www.curejoy.com/content/ ✔ FACEBOOK: https://www.facebook.com/CureJoyInc ✔ INSTAGRAM: https://instagram.com/curejoy ✔ TWITTER: https://twitter.com/curejoy ✔ PINTEREST: https://www.pinterest.com/Curejoy/
Views: 165 CureJoy
How To Calculate Calories For Weight Loss (How Many Do You Need?)
Meal Planning Mastery: http://mealplanningmastery.com Free Meal Plan: http://nutritionandfitness.net/free-meal-plan/ Books: http://www.amazon.com/author/felixharder -----SOCIAL MEDIA----- Blog: http://nutritionandfitness.net Facebook Group: goo.gl/tQQMmm Facebook: https://www.facebook.com/simplemuscle Instagram: https://www.instagram.com/nutritionandfitnessnet/ READ THE ARTICLE http://nutritionandfitness.net/determine-your-tdee-daily-calorie-needs-for-weight-loss/ DESCRIPTION Calculating your calorie intake for your fat loss diet has a lot of beginners confused. There are so many formulas and strategies out there that you can easily get lost. But here is the good news. It's actually a really simple process and you can do it in less than 5 minutes. Let me show you exactly how. The main driver of weight loss is a calorie deficit. It is achieved by consuming less energy than your body expands on a daily basis. Creating a calorie deficit is fairly simple and can be summarized like this: 1. Calculate your Total Daily Energy Expenditure (TDEE) 2. Subtract a certain percentage from your TDEE 3. Adjust your deficit along the way 1. Calculating Your Total Daily Energy Expenditure Your TDEE describes the number of calories that your body burns in one day. It is calculated by estimating how many calories you burn while resting (= Basal Metabolic Rate or BMR) and adding a certain number of calories on top, depending on how often you exercise. If you consume roughly the same amount of calories as your TDEE you will maintain your current. If you consume more calories than your TDEE you will gain weight and if you consume fewer calories than your TDEE you will lose weight.  The simplest method of calculating your TDEE is by using an online calculator such as the one I linked here. It will ask you for your age, weight, height and weekly exercise. While the result will not be 100% accurate – since we all have different metabolisms and BMRs – it will give you a good starting point. Finding Your TDEE Through Trial & Error If the online calculator is not exact enough for you or you feel the value you got from it is a little off you want to do the following: Use the estimated TDEE value and consume this number of calories every day for a week or two. Next weight yourself every day (naked & on an empty stomach) and monitor changes in weight. If you are losing weight, the estimated TDEE was too low and you should increase it by 100 calories. If you are gaining weight, the estimated TDEE was too high and you should decrease it by 100 calories. Continue this strategy until your weight stagnates which is the point where you have found your true TDEE. To make things easier for you let’s take the example of a man who weighs 180lb, is 6 foot (or 180cm) tall and 25 years old. If we assume he trains 3 to 4 times a week at high intensity, his TDEE will lie anywhere between 2500 and 2700 calories per day. You would then start with one of the two values and diet accordingly for about 10 days to two weeks. If, after this period, he sees that he is gaining weight he would have to decrease the initial calorie value and if he is losing weight increase it. 2. Creating A Calorie Deficit The second step involves subtracting a certain percentage from your TDEE to create a calorie deficit. Online you will hear a lot of different opinions about what the ideal calorie deficit looks like. In general, there are three classifications of calorie deficits: Small: 10-15% below TDEE Moderate: 20-25% below TDEE Large: more than 25% below TDEE Now some people will recommend a small deficit and some will recommend a moderate one. Very few coaches recommend a large deficit because it just creates a lot of problems with hunger and crash dieting. So the argument for a small deficit is usually that it will lead to less muscle loss. But the thing is if you keep your protein intake high moderate calorie deficits don't necessarily mean more muscle loss. Also, a moderate calorie deficit will get you results a lot quicker than a small one, which is especially important for people who need to see progress to motivate themselves. That's why I generally recommend a moderate deficit of 20%-25% below TDEE.  So if your TDEE is 2500 calorie you would subtract 20% of that and get 2000 calories as your ideal calorie intake for weight loss. It’s really that easy. 3. Adjust Your Diet The last step is adjusting your diet over time. As you lose weight your calorie needs will actually decrease. That means the lighter you get the less food your body needs to maintain it's weight. Therefore you want to redo these calculations every few weeks. Working with the wrong calorie intake is one of the main reasons people hit weight loss plateaus.  And that's it. Use this 3-step method to calculate your calories to lose weight and you have one of the most important steps in your diet done in under 5 minutes. Music: Tobu - Seven [NCS Release] https://youtu.be/h18gwLKQf_Q
How To Set Your Calorie Deficit For Fat Loss (AVOID These Mistakes)
How to set your calorie deficit for fat loss? What's the best way to determine how much you should eat? Here's the answer. ►If you found this video helpful hit Subscribe to support the channel ► https://www.youtube.com/subscription_center?add_user=shockingfit Online Coaching now available: http://shockingfit.com/coaching/ When we look at the hierarchy of what makes up a successful fat loss diet, it's obvious that calorie intake is the most important factor. Without a caloric deficit, we can't maximize fat loss. This has repeatedly been shown in research: http://ajcn.nutrition.org/content/79/5/899S.long https://www.ncbi.nlm.nih.gov/pubmed/20384845 https://www.ncbi.nlm.nih.gov/pubmed/17122359 https://www.ncbi.nlm.nih.gov/pubmed/19386028 And if you're interested in learning more in-depth about the energy balance equation I suggest checking out a great blog post by Lyle McDonald at http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html Now, the question is, how do you determine how many calories you should eat when on a fat loss diet? And that's something I want to cover here and point out a few mistakes I see guys make all the time with calories. Related videos to help you set up your nutrition: How to estimate calorie maintenance https://www.youtube.com/watch?v=Y8nKEwrN9I0 General fat loss guide https://www.youtube.com/watch?v=WgFYA_v59NU Setting your macros https://www.youtube.com/watch?v=VIFRY_--YuU Best macros for fat loss https://www.youtube.com/watch?v=PIx9n1MGsQE The link mentioned in the video: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html The truth is that there's no way to know how your body will react to a specific calorie intake. There are many things we can't control when it comes to our energy expenditure such as our NEAT levels which can vary to thousands of calories. And this means that you need to become good at adjusting calories based on how our body responds. Sadly, most people don't do the first nutrition phase properly which in a lot of cases mean they're not setting themselves up for success. So in this video, I wanted to share with you guys how the first eight weeks of a diet setup might look like if your goal is to maximize fat loss. Why eight weeks, why so long? You'll see. Let's start with week 1 and 2. In this phase, you estimate your maintenance calories and then reduce based on the rate of fat loss. Average reduction is 20%. So if your maintenance is 2500, you reduce by 500 kcal / day on average which would give approx. About 1 lbs/week of loss. Moving on, we have week 3 and 4. (This is where most people make a mistake) Week 3, you let the body get used to the lower intake. There might be a delay in fat loss, and also the data is skewed when you drop the carbs because of water weight drop. Often we see huge drops in weight during this week as 1 gram of glycogen holds about 3 grams of water. The for week 4 give yourself time to become better with food planning and tracking. Also, you might be dealing with Whooshes and Squishy Fat for a week where your fat cells become replaced by water temporarily. So I don't recommend using week 3 and four as data to determine if your calories were set correctly despite that fact that you're technically already in a calorie deficit. Now, we move on to Week 5 to 8. These are the four weeks which you will use to determine the first adjustment to your calories. For this phase, I recommend full tracking with daily weigh-ins to get the weekly average. Additionally, I recommend measuring waist size on Sunday, and 4 point caliper measurement. Then after this four week period, you can use the data to adjust your calories to match the average rate of weight loss which is going to be anywhere between 0,5 - 1.5% of your BW / Week. (https://www.youtube.com/watch?v=zhMXMP5VN-k) You might need to reduce 10% more and re-assess again in 4 weeks or just keep it as is. It's important to be patient and give yourself enough time in that initial eight-week phase for a productive cut. Hope you enjoyed! Let me know in the comments if you find this helpful. Talk soon! - Mario Online Coaching: http://shockingfit.com/coaching/ Free Workout Plans: Beginner Routine ➤ http://shockingfit.com/workout-routine-for-newbies/ Intermediate - Advanced ➤ http://shockingfit.com/lean-and-strong/ Home & Travel ➤ http://shockingfit.com/full-body-no-equipment-routine For more fitness, and personal development tips: Facebook: http://facebook.com/shockingfit Instagram: http://instagram.com/mariotomich Website: http://shockingfit.com Music: Three Days (Sunny June Mixx) by Maxwell Powers http://freemusicarchive.org/music/Maxwell_Powers/Fridays_Volume_1/13_-_Three_Days_Sunny_June_Mixx Follow Maxwell Powers: http://maxwellpowersmusic.com http://blocsonic.com/artist/maxwell-powers
Views: 34052 Mario Tomic
starvation mode (Part 2): How to Beat Weight Loss Resistance
Many call it starvation mode. It is one of the most well established phenomena in all of weight loss research & it causes weight regain. The technical term is adaptive thermogenesis. It has been shown that between 80 and 95% of dieters regain their lost weight. It has also been shown that two thirds of these "weight re-gainers" actually end up fatter after the diet than before they started. But why? Why does this compensatory weight re-gain happen? And, is there anything you can do about it? The Law of Metabolic Compensation The calorie zealots want you to believe your body is a rudimentary calculator that only engages in adding and subtracting. Eat too many calories and/or use too little, and you gain weight. Add in more food and subtract out any exercise, and you will gain weight. These calorie counting fanatics are either unaware, or don't want you to know about what we call the law of metabolic compensation. This law dictates that your metabolism is not like a calculator at all but more like a thermostat or see-saw. You eat less and exercise more to burn calories, and your body compensates by making you more hungry while at the same time decreasing the amount of calories you burn at rest (resting energy expenditure or REE). This is no small thing. This metabolic compensatory effect is undisputed in research on weight loss and means the harder you push on one end of your metabolism, the harder and more forcibly it will push back in the other direction. To find out what to do about it check out this in-depth blog on the science and fix http://www.metaboliceffect.com/how-to-maintain-weight-loss/
Views: 8485 Dr. Jade Teta
Micro-course in losing weight - Episode 2 - Calories, kcal, BMR and TDEE
The second episode in the pragmatic lessons of losing weight. This is a lesson focusing on what calories are in practical terms, as well as how to use them in tandem with your own energy expenditure. Regarding the calculator: You can just wait until the next episode where we do it in MyFitnessPal. Otherwise one amazing calculator is: http://www.niddk.nih.gov/health-information/health-topics/weight-control/body-weight-planner/Pages/bwp.aspx
Views: 89 PragmaticDoc
lose 9000 pounds  ♡  instant weight loss  | citron subliminals
( ͡° ͜ʖ ͡°) open me. you know you want to ( ͡° ͜ʖ ͡°) powerful weight loss subliminal my tremendous son who burns the fat, my gigantic baby boy who I am afraid of is now new and improved ! i listened to this for an hour each day for like 3 days and have already started seeing results PLEASE be careful with this subliminal, it’s extremely powerful and contains a lot of exaggerated affirmations to help you get results faster (if the thumbnail didn’t make that clear enough ahaha) stay hydrated and definitely take a break if you start to feel tired/headache-y. ♡ benefits ♡ + lose 9000 pounds of body fat instantly/right now/with ease/every day/permanently +instantly lose 9000 pounds of body fat every time you: -blink -breathe -eat -drink water -look in a mirror -smile -laugh -visualise desired results -listen to subliminals +instantly safely remove 9000 pounds of body fat from your: -face -stomach -waist -legs -thighs -calves -ankles -hands +remove excess fat cells instantly/right now/permanently +burn excess fat for energy +burn 9000 calories instantly +burn all calories consumed instantly/no matter what +burn 9000 calories every time you: -blink -breathe -eat -drink water -look in a mirror -smile -laugh -visualise desired results -listen to subliminals +permanently increase total daily energy expenditure instantly: +tighten skin +have desired weight/body/measurements +maintain desired body/weight with ease +be able to eat intuitively to maintain desired weight comfortably/with ease +be free of: -sugar cravings -unhealthy cravings -desire to comfort eat -desire to binge eat -negative body image -disordered eating habits +always have healthy relationship with food +self confidence +body confidence extra/booster (before and after): + subconscious accepts and rapidly manifests all desired changes right now + complete transformation right now + full results + safe results + fast results + desired results + permanent results +results right now + thankful for full results ♡ instructions ♡ - listen 5-10 times a day at a comfortable volume - I’ve included a built in mini-booster, but listen to your preferred booster before for even faster results - take a break 10-15 minute break if your head starts to hurt at any point - drink at least 8 glasses of water a day - get at least 8 hours of sleep - you can listen overnight if you wish - one earbud/speaker are both fine - believe ! and don’t give up ! results can take up to 21 days to manifest. - feel free to share your results in the comments ! it's said that reading the affirmations can slow down results, which is why i haven't put them here, but if you wish to read them feel free to comment with your email or PM me, I’ll send you a link to the google doc. ♡ this subliminal: ♡ - Includes both affirmations and afformations - Does not contain frequencies or binaural beats - Is downloadable in any format - Is made with pure intentions - Is unisex ♡ music: AK – Lovestory https://www.youtube.com/watch?v=g4QuBy3zSUI ♡ currently not taking personal requests but am open to suggestions as to what kind of subliminal to do next ;) x citron
Views: 12006 citron subliminals
Two Studies That Prove Coconut Oil Can Help Weight Loss (Yeaaaa buddy)
Get your free real food habits weight loss kit here: http://modernhealthmonk.com/5-habits --------- FOLLOW ME ---------- Email list for free kit: http://modernhealthmonk.com/5-habits Facebook: https://www.facebook.com/ModernHealthMonk Twitter: https://twitter.com/thehealthmonk ----------- TRANSCRIPT -------------- Here's What The Researchers Found In the first study researchers compared consuming olive oil vs MCT oil - typically found in things like coconut oil and palm air - to see which might affect energy expenditure and thus help with weight loss or help maintain a healthy body weight easier. The researchers had 49 overweight men and women consume a particular amount of this MCT oil or Olive oil for 16 weeks as part of a weight loss program. At the end of the study, the people that completed it had lost more weight overall from the MCT oil than the olive oil. Total fat mass and belly fat mass were also lower in the MCT oil group. Another study done on 40 women aged 20-40 had them either take soybean oil or coconut oil in addition to a weight loss plan (typical very low calorie crap), and found that although both groups decreased their BMI, only the coconut oil group decreased their waist circumference. The soybean oil group also saw an increase in cholesterol, that the coconut oil group did not. Bye bye soybean oil! Your Takeaways For Today 1. The first takeaway is simple: Add more coconut oil to your diet. Personally I'm not a big fan of the flavor of coconut, so the only time I have coconut oil is in my daily protein shake, where I add a tablespoon (instead of milk) in order to get that creamy texture. Some people love to cook with coconut oil but personally I'm not a big fan. 2. Remove inflammatory cooking oils. Make sure to remove soybean oil, sunflower oil, safflower oil, as they promote inflammation (and especially the hydrogenated versions - we'll talk more about them soon). This one is pretty simple and straightforward Today's Tiny Habits Eat more coconut oil. Remove the inflammatory oils and stick with a few go-to cooking oils: olive oil and coconut oil. What About You? What Do You Use Coconut Oil For? - Alex Studies mentioned: http://www.ncbi.nlm.nih.gov/pubmed/18326600 | http://www.ncbi.nlm.nih.gov/pubmed/19437058
Views: 15583 ModernHealthMonk
Easy Fat Loss Tips: 10 Ways to Cut Calories- Thomas DeLauer
Easy Fat Loss Tips: 10 Ways to Cut Calories- Thomas DeLauer… Learn more here: http://www.ThomasDeLauer.com -Drink Plain Coffee or Tea: Coffee and tea are among the most widely consumed beverages in US adults. Many people prefer drinking coffee and tea with caloric add-ins like sugar or cream. These add-ins are often dense in energy and fat, but low in nutritional value. In conclusion, drinking coffee/tea with caloric add-ins noticeably increased daily energy intake. However, the energy intake predominantly came from sugar and total/saturated fat. (1) -Consume More Fiber at Breakfast. -Drink Carbonated Water instead of Soda. -Zevia: Zevia is an all-natural zero calorie soda made without artificial sweeteners, is non-GMO, kosher, gluten-free, vegan and contains no colors, dyes or phosphoric acid. Considered all-natural as it uses Stevia as a sweetener. -Regulate Blood Sugar/Glucose: -Lower Cholesterol: Researchers have found that stevia extract effectively decreases elevated serum cholesterol levels, including triglycerides and LDL (“bad cholesterol”), while increasing good HDL cholesterol. (5) -Eat Protein throughout the Day: In a new study featured in the Journal of the Academy of Nutrition and Dietetics, researchers conducted a systematic review of the evidence on the effect of protein intake on perceived fullness and confirmed that protein does, in fact, make us feel fuller. For the first time, the combination of whey and resistant starch were examined in 70 women. On four different days they consumed a pancake breakfast made with: (1) 45g of regular starch (waxy maize); (2) 45g of regular starch and 20g of whey protein; (3) 40g of resistant starch; (4) 40g of resistant starch and 20g of whey protein. All meals had approximately 400 kcal. All the meals resulted in an increase in energy expenditure during the 3-hour period after ingestion with no differences between the groups. However, the regular starch meals resulted in significantly less fat burning compared to the resistant starch meals. The combination of resistant starch and whey resulted in the highest rate of fat burning over 3 hours. It was also associated with lower blood sugar and higher levels of satiety hormones. The protein containing meals, regardless of whether it was combined with regular starch or resistant starch, resulted in lower ratings of hunger, amount of food to be eaten, and desire to eat while feelings of fullness were higher. These results confirm that whey protein is associated with greater fat oxidation and satiety and that it can be combined with resistant starch to augment the effects further. (6,7) -Watch your salad toppings: You need to be careful when choosing a salad. You really want to stick with veggies and be careful about the other stuff you’re putting on there. Salads can come loaded with cheese, croutons, bacon and even dried fruit that can be really high in calories, so if you’re being very calorie-conscious, it’s best to avoid those. -Order food before you’re hungry: Waiting until you’re hungry to decide what to eat increases your odds of overindulging. Results show that ordering meals when you’re already hungry and ready to eat leads to an overall increase in the number of calories ordered, and suggest that by ordering meals in advance, the likelihood of making indulgent purchases is drastically reduced. (8) -Keep your kitchen clean: In a 2016 study, Conducted at the Cornell Food and Brand Lab and published in Environment and Behavior, researchers found that cluttered kitchens are caloric kitchens. When stressed out females were asked to wait for another person in a messy kitchen - with newspapers on the table, dishes in the sink, and the phone ringing – they ate twice as many cookies compared to women in the same kitchen when it was organized and quiet. In total they ate 53 more calories from cookies in 10 minutes time. (9) -Do more cooking at home: A 2015 study in the journal of Public Health Nutrition found that people who cooked dinner six or seven nights a week consumed about 150 calories fewer per day than those who cooked once a week or less. -Cut back on cooking oil: On average, a tablespoon of cooking oil has about 120 calories. You can use a few tablespoons of chicken, beef, or vegetable broth, which will prevent sticking, slash calories and will still add flavor. -Don’t eat in front of the TV: Eating while watching television is asking for trouble. at least watching action films/thrillers. Not only can we overeat because we’re not paying attention to portion sizes, but our brains may not fully register that we’ve eaten at all. Researchers from Cornell University’s Food and Brand Lab found that people engrossed in a distracting action movie ate 65 percent more calories than those tuned in to an interview program.
Views: 97427 Thomas DeLauer
How to Calculate How Many Calories You Need
Watch more Diet Tips videos: http://www.howcast.com/videos/310931-How-to-Calculate-How-Many-Calories-You-Need Whether you are looking to lose a few pounds or simply maintain your current weight, determining how many calories you need every day is important but simple. Step 1: Get your weight in pounds and height in inches Weigh yourself and note your weight in pounds. Then use the yardstick to measure your height in inches. Step 2: Calculate basal metabolic rate for women Calculate your basal metabolic rate if you're a woman. Multiply your weight by 4.35. Then multiply your height by 4.7. Add the two products. Then subtract the product of your age in years multiplied by 4.7 and add 655. Tip For example, a 150-pound woman who is 65 inches tall and 30 years old would have a basal metabolic rate of 1,472. Step 3: Calculate basal metabolic rate for men Calculate your basal metabolic rate if you're a man by multiplying your weight by 6.23. Add the product of your height in inches multiplied by 12.7. Subtract your age in years multiplied by 6.8 and then add 66. Tip A 180 pound man who is 70 inches tall and 40 years old would have a basal metabolic rate of 1,804.4. Step 4: Determine your activity level Determine your daily activity level. Sedentary people get little to no activity. Light levels include activity a few days a week, moderate includes activity three to five days a week, and very active individuals play sports daily. Step 5: Multiply BMR times appropriate activity factor Multiply your basal metabolic rate by an activity factor of 1.2 for sedentary, 1.375 for light, 1.55 for moderate, and 1.725 for very active. Tip If the 150-pound woman is active four days a week, her activity level would be moderate. Multiplying her basal metabolic rate of 1,472 by 1.55 gives her a calculation of 2,281.6. Step 6: Calculation equals the total calories to maintain weight Factor the basal metabolic rate by the activity factor to give you the number of calories per day you can eat to maintain your current weight. Step 7: Subtract 500 calories per day to lose a pound a week Subtract 500 calories per day to lose 1 pound each week. Keep tabs on your caloric intake and you'll stay fit and strong. Did You Know? By walking an additional 10,000 steps each day, the average adult can burn an extra 500 calories – giving you a 1 pound loss in a week without cutting calories.
Views: 168372 Howcast
Calculating Total Caloric Expenditure (TDEE)
Watch and follow along as I walk you through how to calculate your Total Daily Energy Expenditure (TDEE), which consists of Rest Energy Expenditure (REE), physical activity, and the Thermic Effect of Food (TEF). Use this TDEE to determine how many calories to eat daily for weight loss, gain, or maintenance. :) For more check Katelift Fitness on IG and FB! - @katelift // http://www.instagram.com/katelift/ - Katelift Fitness // http://www.facebook.com/KateliftFitness - Blog: http://www.kateliftfitness.com/
Simple Morning Habits That Help You Lose Weight On Autopilot
No matter what your weight-loss goals are, losing weight can feel impossible at times. However, shedding a few pounds doesn’t have to involve a complete overhaul of your current diet and lifestyle. In fact, making a few small changes to your morning routine can help you lose-weight and keep it off. This video lists 6 simple morning habits to incorporate into your regimen to aid your weight-loss efforts. 1.Eat a High-Protein Breakfast There’s a good reason breakfast is considered the most important meal of the day. What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch, or if you’ll be heading to the vending machine before your mid-morning snack. Protein aids weight-loss by decreasing levels of ghrelin, the “hunger hormone” that is responsible for increasing appetite. To help get your day off to a good start, consider protein sources like eggs, Greek-yogurt, cottage-cheese, nuts and chia-seeds. 2.Drink Plenty of Water Starting your morning with a glass or two of water is an easy way to enhance weight loss. Water can help increase your energy expenditure, or the number of calories your body burns. To increase the effectiveness try adding lemon to your water. Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight-loss with minimal effort. 3.Get Some Sun Opening the curtains to let in some sunlight or spending a few extra minutes outside each morning can help kickstart your weight-loss. One small study found that exposure to even moderate levels of light at certain times of the day can have an influence on weight. Exposure to sunlight is also the best way to meet your Vitamin-D needs. Some studies have found that meeting your Vitamin-D requirements can aid in weight-loss and even prevent weight gain. 4.Squeeze in Some Exercise Getting in some physical activity first thing in the morning can help boost weight-loss. Exercising in the morning may also help keep blood sugar levels steady throughout the day. Low blood-sugar can result in many negative symptoms, including excessive hunger. 5.Pack Your Lunch Making the effort to plan and pack your lunch ahead of time can be a simple way to make better food choices and increase weight-loss. In a study those who ate home-cooked meals at least 5-times per week were 28% less likely to be overweight than those who only ate home-cooked meals 3-times or less per week. Try setting aside a few hours one night a week to plan and prepare your meals so that in the morning you can just grab your lunch and go. 6.Sleep Longer Going to bed a bit earlier or setting your alarm-clock later to squeeze in some extra sleep may help increase weight-loss. Lack of sleep has also been linked to an increase in calorie intake. Establishing a healthy sleep schedule is a critical component of weight loss, aim for at least 8-hours of sleep per night.
Views: 14529 Natural Ways
Cellucor C4 Ripped | Science-Based Overview
C4 Ripped is a creatine-free pre-workout aimed at increasing resting energy expenditure and aising in weight loss. The specific blend of ingredients like caffeine anhydrous, green coffee extract, and Capsimax may help your body burn more fat. Watch to learn more about Cellucor's C4 Ripped. C4 Ripped Product Details | http://bbcom.me/24pvpwY Cellucor Supplements | http://bbcom.me/1l03Wzb Bodybuilding.com: SALES & SPECIALS: http://bbcom.me/1M1kX2d FITNESS ARTICLES: http://bbcom.me/1PuUeSf #1 ONLINE SUPPLEMENT STORE: http://bbcom.me/1GncYjv FREE FITNESS PLANS: http://bbcom.me/1jQBsHz Follow Us: YOUTUBE: http://bit.ly/1RSJFa4 FACEBOOK: http://on.fb.me/1lomhpr INSTAGRAM: http://bit.ly/1LzBxab TWITTER: http://bit.ly/1RSJQlL GOOGLE+: http://bit.ly/1NRe8qu PINTEREST: http://bit.ly/1OOZgY4 SPOTIFY: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Views: 56607 Bodybuilding.com
How To Calculate TDEE
Learn how to calculate your total daily energy expenditure also known as TDEE. One you know your TDEE you can maintain weight, gain weight or lose weight by adjusting your TDEE up or down. More Info: https://howtolosebellyfatwithoutexercise.com/total-daily-energy-expenditure-tdee/ Free printable PDF Keto weight loss guide: https://howtolosebellyfatwithoutexercise.com/Free-Keto-Diet-PDF-Book/
TDEE - (Total Daily Energy Expenditure)
Hello, I hope this video helps some people out! Lean your TDEE so you can start making your fitness dreams into a reality! TDEE Calculator: http://www.iifym.com/tdee-calculator/ My Fitness Pal: https://www.myfitnesspal.com Obese to Beast: https://www.youtube.com/user/ObesetoBeast
Views: 246 Win The Weight
Basal Metabolic Rate (BMR) Explained
Dr Kiel explains the basal metabolic rate. MORE HEALTH EDUCATION: https://www.youtube.com/playlist?list=PLt6puIp2CPGX8ilSikABEAc0wiS-slL-h READ MORE https://www.healthydocs.net/home/2017/basal-metabolic-rate-bmr-explained Please like, subscribe, comment and share! SUBSCRIBE: https://www.youtube.com/user/DrJohnKiel FACEBOOK: https://www.facebook.com/medicinelifestyle TWITTER: https://twitter.com/LifestyleMedYou In this video I discuss basal metabolic rate (BMR). You can use BMR to evaluate the calories burned by your body on a daily basis, and then determine how many calories you need to eat to reach your personal goals. Basal metabolic rate is the baseline calorie consumption of your body in a 24 hour period, regardless of any level of physical exercise or dietary intake. Terms that you may hear include thermogenesis, total daily energy expenditure (TDEE), resting energy expenditure (REE), thermic effect of food (TEF), activity energy expenditure (AEE) and resting metabolic rate (RMR). These terms help you describe how much energy or calories your body burns. You could also say consume, digest, utilize to describe that metabolic activity.
Views: 73357 Lifestyle Medicine
Successful Weight Loss: 10 Research-based Facts You Might Want To Know
Successful Weight Loss: 10 Research-based Facts You Might Want To Know. Just Say’n... Check out my latest getting your mind right mental rep of the week! In this week's video I talk about 10 research-based facts for successful weight loss. Highlights are below! But first, a few details on the weird words you’ll hear in this video wink emoticon Energy Intake – calories consumed Energy Expenditure – calories burned FM – Fat mass FFM – Fat Free Mass: muscles, connective tissues, bones RMR – Resting Metabolic Rate: amount of energy expended/calories burned at rest. 1. Successful weight loss is achieved by creating a negative energy balance: expending more calories than the amount consumed. 2. There are 2 factors to energy balance: energy intake and energy expenditure. Weight loss can only be achieved through modifying one or both of these factors. 3. All weight loss is not created equal. Weight loss comes from a combination of both fat mass and fat-free mass; the loss of fat-free mass (FFM) results in decreased resting metabolic rate (RMR). 4. RMR accounts for about 70% of daily calories burned!!!! 5. An increase in RMR can have a significant impact on total calories burned and the creation of a negative energy balance. 6. Often when dieting and/or caloric restriction is used, body fat is lost but muscle mass is also lost. 7. The loss of muscle mass will result in a decrease in RMR, which is contraindicated for weight loss or maintenance of weight after weight loss. 8. Muscle mass alone contributes about 22% to RMR. Consequently, any gain or loss of FFM may potentially alter an individual’s RMR. 9. Resistance training indirectly contributes to the creation of a negative energy balance!! 10. The indirect effects of resistance exercise on energy expenditure are mainly through increasing resting metabolic rate (RMR). Resistance exercise also enhances fat loss specifically through enhanced post-exercise fat utilization, which will aid in weight loss and improved body composition. BOTTOM LINE: If you are shooting for weight loss and you are reducing your energy intake through dieting and/or calorie restriction without an appropriate amount of resistance exercise you may lose fat mass BUT you also lose fat-free mass AND you decrease your RMR WHICH is exactly the opposite of what you want to do for successful weight loss and weight maintenance after you’ve lost it. _____________________ BOOM! BAM. POW!! Super-cool Fact: Performing resistance training during periods of negative energy balance can mitigate the loss of FFM and lead you to improved body composition and healthy weight maintance!!! And guess what?! Next week I’ll be back with the 411 and examples of how to make it happen
Views: 85 Becca Marino
How To Calculate TDEE
Learn how to calculate your total daily energy expenditure also known as TDEE. One you know your TDEE you can maintain weight, gain weight or lose weight by adjusting your TDEE up or down. Free printable PDF Keto weight loss guide: https://howtolosebellyfatwithoutexercise.com/Free-Keto-Diet-PDF-Book/
1. Add Protein to Your Diet When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect 2. Stock Up on Healthy Foods and Snacks. Studies have shown that the food you keep at home greatly affects weight and eating behavior By always having healthy food available, you reduce the chances of you or other family members eating unhealthy. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots and hard-boiled eggs. 3.Limit Your Intake of Added Sugar. Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. Minimizing your intake of added sugar is a great way to improve your diet. 4. Warm Lemon Water. Here’s a great way to start your day. It’s simple and really good for you. And all it is is lemon water. While the lemon juice is acidic, it actually turns alkaline in your body which is excellent for weight loss. Lemon juice helps your body get the nutrients it needs to burn fat into energy and stop weight gain. Make sure to keep drinking lemon juice even after you lose weight, to keep your new weight. 5. Eat More Fruits and Vegetables. Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less. 6. Drink Water. There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar. 7. Drink (Unsweetened) Green Tea. Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea. 8. Try a Low-Carb Diet. Many studies have shown that low-carb diets are very effective for weight loss. Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories. This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet. A low-carb diet can also improve many risk factors for disease. 9. Replace Some Fat with Coconut Oil. Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats. Studies show that they can boost your metabolism slightly, while helping you eat fewer calories, Coconut oil may be especially helpful in reducing the harmful belly fat. Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil. 10. Use Smaller Plates. Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes. People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones. Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more. All Photos Licensed Under CC. Source : www.pexels.com www.pixabay.com www.commons.wikimedia.org
Views: 2693 Natural Remedy
I Ate One Meal A Day For 30 Days (RESULTS)
I ate one meal a day for over 30 days so here are my results. Learn what to expect with an omad diet meal plan. Eating one meal a day is a form of intermittent fasting for weight loss. Learn what to eat for 1 meal a day to lose weight and belly fat fast. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=results Fat Loss Calculator: http://bit.ly/2OWgZ4a What would happen if you only ate one meal a day for the next 30 days. Would you lose weight and more specifically would you lose body fat or would you lose muscle mass? Or maybe your body would go into starvation mode and cause you to gain weight rather than lose it due to a slower metabolism? Well that's exactly what we're going to drive into in today's video. I've been eating one meal a day not every day but almost everyday for about 2 years now. And it's worked really well for me, so today I'd like to let you guys know what results you can expect if you stick to only one meal day for the next 30 days. Even though I've had quite a bit of experience with the one meal a day diet myself I'm going to be sharing scientific studies and evidence that will help you see both the pros and the cons of this diet approach. First I want to go over the proper way to set up this diet plan for yourself because there's not an abundance of information out there on the one meal a day diet like there is on shorter fasting protocols like intermittent fasting. So a lot of people that try to stick to this diet plan mess it up from the very get go and turn it into more of a warrior diet. And the warrior diet is great, but that's not what we're going for here. You see the warrior diet is a different form of fasting where you fast for 20 hours of the day and you give yourself a four hour feeding window for eating. If you don't set limits to the amount of time you spend eating you easily can drag out your one single meal into a buffet that lasts for hours. So it's very important that you understand that one meal a day is also a 23/1 fasting to feeding split. Meaning you only give yourself a 1 hour feeding window usually during the same time every day and you have to spend the other 23 hours of the day fasting. If it isn't already obvious OMad or the one meal a day diet helps you create a calorie deficit without really thinking about restricting calories. When you're only eating once a day especially when you do it the right way and limit it to under an hour, you can only fit so much into your stomach before your full. So really we're limiting calories by decreasing meal frequency. Which immediately can be a red flag for those people that believe that your metabolism slows down when you decrease meal frequency. However, numerous studies have proven this to be a myth. One study called "meal frequency and energy balance" combined and examined research from a bunch of different studies on the topic of meal frequency. And the researchers found that a nibbling pattern of eating or eating more frequently didn't present any advantage as far as the metabolic rate was concerned. So your metabolism is not going to automatically slow down from eating only one meal a day for 30 days. If you have the same amount of calories in that one meal as you would in 6 meals then your metabolism should remain the same in both situations. So does that mean that the "starvation mode" that we've all been warned about is a big phony scam? Well turns out it's actually not, it's actually called adaptive thermogenesis and it's a very real response that your body has. In response to a decrease in energy intake your body will decrease energy expenditure in an effort to avoid starvation. However adaptive thermogenesis will occur based on the total amount of energy or calories coming in. As long as you don't fast for over 48 hours It doesn't matter if those calories all come in at once or throughout the day. In fact shorter fasts that last under 48 hours have been shown to increase your metabolism between roughly 4 to 14 percent due to an increase in norepinephrine concentration in the blood. But what about weight loss. Don't you lose more weight when you have meals more meals throughout the day due to something known as thermic effect of foods which simply means that digesting food throughout... Research: Meal frequency does not accelerate or slow your metabolism: https://www.ncbi.nlm.nih.gov/pubmed/9155494 Effects of meal frequency on weight loss and body composition (meta-analysis): https://www.ncbi.nlm.nih.gov/pubmed/26024494 3 meals per day vs 6 meals a day does not effect weight loss: https://www.ncbi.nlm.nih.gov/pubmed/19943985 Resting Metabolism Increase from Short term fasting: ncbi.nlm.nih.gov/pubmed/10837292 Metabolic response to a 48 hour starvation: ncbi.nlm.nih.gov/pubmed/2405717 One meal a day vs three meals per day for 6 months: ncbi.nlm.nih.gov/pmc/articles/PMC2121099/ ncbi.nlm.nih.gov/pmc/articles/PMC2645638/
Diet vs. Exercise for Weight Loss
Subscribe to Dr. Greger’s free nutrition newsletter at https://www.nutritionfacts.org/subscribe and get a free recipe from his new HOW NOT TO DIE COOKBOOK. (All proceeds Dr. Greger receives from the sales of his books, DVDs, and speaking engagements go to support the 501c3 nonprofit that runs NutritionFacts.org.) DESCRIPTION: When asked whether food and beverage consumption or physical activity was more important, the majority of people get the answer wrong. This will look familiar to those who've seen my 2012 presentation, either live or vicariously at http://nutritionfacts.org/video/uprooting-the-leading-causes-of-death/. Tomorrow I cover the wild finding about meat and weight gain (http://nutritionfacts.org/video/meat-and-weight-gain-in-the-panacea-study/). Note the caloric expenditure equivalencies I present here are assuming no dietary compensation--something seen quite dramatically, for example, in nut consumption (http://nutritionfacts.org/video/testing-the-dietary-compensation-theory/). Given how hard it is to work off food, let's make our calories count by choosing the most nutrient dense foods. Calculating Your Health (http://nutritionfacts.org/video/calculate-your-healthy-eating-score/) may be a good place to start. Have a question for Dr. Greger about this video? Leave it in the comment section at http://nutritionfacts.org/video/diet-or-exercise-whats-more-important-for-weight-loss/ and he'll try to answer it! http://www.NutritionFacts.org • Subscribe: http://www.NutritionFacts.org/subscribe • Donate: http://www.NutritionFacts.org/donate • HOW NOT TO DIE: http://nutritionfacts.org/book • Facebook: http://www.facebook.com/NutritionFacts.org • Twitter: http://www.twitter.com/nutrition_facts • Instagram: http://instagram.com/nutrition_facts_org/ • Google+: https://plus.google.com/+NutritionfactsOrgMD • Podcast: http://nutritionfacts.org/audio/
Views: 54629 NutritionFacts.org
How to Drink Water to Lose Weight: 4 Scientific Reasons it Works
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going to be talking about how to drink water to lose weight, the scientific benefits of drinking more water, and how much you should be drinking. BPA FREE water bottle (affiliate link): http://amzn.to/2dEZurX The human body on average can survive 3 weeks without food but only 3 days without water. http://www.livescience.com/32320-how-long-can-a-person-survive-without-water.html Here’s exactly why drinking water helps us lose weight. #1. It Increases Resting Calorie Expenditure In a study of overweight women, increasing one’s daily water intake over a 12 month period helped them lose an average of 4.4 pounds. https://www.ncbi.nlm.nih.gov/pubmed/18787524 This was impressive because these women made no other alterations to their lives other than an increasing their water. In fact, people’s resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. https://www.ncbi.nlm.nih.gov/pubmed/14671205 https://www.ncbi.nlm.nih.gov/pubmed/17519319 So drinking water naturally increases resting calorie burn. #2. People naturally eat less when they drink water. In one study, 2 groups of dieters were separated. One group drinking water before meals and one not drinking water before meals. The one’s who drank water before they ate lost 44% more weight than the group who did not. https://www.ncbi.nlm.nih.gov/pubmed/19661958 Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13%. https://www.ncbi.nlm.nih.gov/pubmed/18589036 #3. Water Replaces Calorie Filled Drinks Since water is free of calories, it is generally linked with reduced calorie intake. Studies have shown that people who drink mostly water in their day consume 200 less calories per day than those who do not. https://www.ncbi.nlm.nih.gov/pubmed/16421349 https://www.ncbi.nlm.nih.gov/pubmed/20796216 #4. Water is Muscle Fuel Your muscles are about 80% water and not surprisingly, optimal hydration is key for lean muscle growth. Seeing as the more lean muscle you have on your body, the higher your resting metabolism will be, this is another way water helps you lose weight. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/ There are also other health benefits of proper water intake. Mental Alertness – One of the most common symptoms of dehydration is mental exhaustion. Proper hydration has been shown to improve brain performance. https://www.ncbi.nlm.nih.gov/pubmed/15210289 http://www.sciencedirect.com/science/article/pii/S0167876001001428 Improved Digestion – High water intake ensures the, uh, bowels move smoothly. http://www.nature.com/ejcn/journal/v61/n5/abs/1602573a.html Pain Prevention – Cartilage, the rubbery material coating our bones, is 85% water, and staying properly hydrated makes sure our joints move smoothly. So getting in the right amount of water is key for being healthy as well as losing weight. The best times to drink water for weight loss #1. Right when you wake up – A warm glass of lemon water in the morning helps to build a healthy habit and boost the metabolism. #2. 30 minutes before meals. This will help you naturally eat less calories and consume the proper amount of food. #3. When you are getting hungry. Our brain often confuses being hungry for being thirsty. So next time those midday cravings hit, try a glass of water before eating a snack. You’ll be surprised how often you’re not actually hungry and the brain is simply bored. How much to drink per day? You’ve probably heard the saying of drink 8 cups of a water a day, However, this number is completely random. It’s a good place to start, but water requirements depend entirely on the individual. http://ajpregu.physiology.org/content/ajpregu/early/2002/08/08/ajpregu.00365.2002.full.pdf A quick check to see how hydrated you are is to look at your urine as it should be mostly clear with a tinge or yellow and no real smell. A strong yellow color indicates you’re not hydrated enough and need more. Also be aware that drinking liquids like tea does count to your daily total. Let’s finish with a few strategies to get in more water! Buy a big BPA Free Water Bottle - This is the easier way to keep track, and I will link a good brand in the description. Rubber Bands - Wrap a rubber band around your bottle every time you drink a cup of water to keep track Add some fruit – Water can get boring for some people, and adding cucumber or other fruits helps to add some flavor to your water. Finally, if you’re still forgetting, set a reminder on your smart phone. You can do this yourself or use an app to keep track of your daily intake.
Views: 645932 The Health Nerd
FREE IIFYM & TDEE Calculator For Muscle Gain and Weight Loss
For the lazy out there: iifym.com/iifym-calculator/
Views: 762 Benjo
HOW TO LOSE WEIGHT WITHOUT EXERCISE, 1 QUICK EASY STEP TO GET STARTED FAST! **TDEE Calculator** https://www.bodybuilding.com/fun/calculate-your-total-daily-energy-expenditure-tdee.html **Beginner's Guide To Weight Loss With Macros/Flexible Dieting** http://bit.ly/2A53taH Instagram 👉🏼 https://www.instagram.com/thejoeduff ------------------------------------------------------------------------ Checkout Some Other Recent Videos👇🏻 Does Eating Late Make You Gain Weight & Fat: https://www.youtube.com/watch?v=fp_bbsKPUps Peanut Butter Chocolate Chip Protein Bars: https://www.youtube.com/watch?v=uNmGt4v6HhE THE BEST PROTEIN PANCAKES: https://www.youtube.com/watch?v=EQ4GEZisJ8g ------------------------------------------------------------------------------------------------------------- THINGS I USE ALL THE TIME: Blender: http://amzn.to/2kopSsK Peanut Flour : http://amzn.to/2jBQmDq Protein Powder I Used Here: http://amzn.to/2AjULoz P28 Bread: http://amzn.to/2yqsjRL Food Scale: http://amzn.to/2u7Fgg6 Liquid Sweetener: http://amzn.to/2vP1t4R Coconut Flour: http://amzn.to/2eXO8fU Low Carb Tortillas & Wraps: http://amzn.to/2otC39t Low Carb Pasta: http://amzn.to/2j4ygfe Calorie-Free Chocolate Syrup: http://amzn.to/2oJBg00 Body Weight Scale: http://amzn.to/2hlWjmy ---------------------------------------------------------------------------------------------------------------- Free 20 Mug Cakes E-Book: http://bit.ly/WeeklyRecipeNewsletter ----------------------------------------------------------------------------------------------------------------
How To Calculate Calories And Macros
Total Daily Energy Expenditure (TDEE) https://content.tigerfitness.com/tdee-calculator-total-daily-energy-expenditure/ Macro https://www.tigerfitness.com/MacroNutrient-Calculator-s/1827.htm Others: http://www.iifym.com/iifym-calculator/ https://www.katyhearnfit.com/macro-calculator.html In this video I will demonstrate how you can easily calculate your calories and macros for your fitness goals. Whether your trying to bulk up, lose weight, or just maintain knowing how many calories to eat as well as the amount of protein, carbs, and fats are very important. This approach is by no means 100% accurate but it will provide a good estimated number for guidance. Hope you enjoy! CONNECT WITH ME! Instagram: https://www.instagram.com/waterjugfitness/ Twitter: https://twitter.com/WaterJugFitness Snapchat: WaterJugFitness Website: http://www.waterjugfitness.com/ Blog: https://waterjugfitness.wordpress.com/ Online Clothing: http://shop.spreadshirt.com/waterJugFitness/
Views: 5592 Water Jug Fitness
Fat Cutter Drink: Drink This Before Going to Bed and Loss Weight 5 Kgs in 1 Month | Fat to Fab Suman
Drink This Before Going to Bed | Drink for Weight Loss to Lose 5 Kgs in 1 Month Without Diet | Fat Cutter Drink for Night | Fat to Fab Hey guys!! Weight Loss Drink to Lose 5 Kgs in 1 Month Without Diet | Fat Cutter Drink for Night. Home / Popular Articles Aloe Vera for Weight Loss September 20, 2015 By Admin 105 Comments Aloe Vera for Weight Loss We all know that Aloe Vera heals cuts and wounds and that we can use it as a soothing balm for burns. But did you know that it’s also an effective tool for weight loss? Aloe Vera comes in gel, latex, and juice form, and it is extracted from the tubules of the Aloe Vera plant, which contains 75 active vitamins, minerals, enzymes, carbohydrates, amino acids, salicylic acids, and phytochemicals (sapanins). You’re about to discover how all these elements can help you loose weight cheaply and naturally so you can avoid obesity and all the health problems associated with it. How Does Aloe Vera Aid in Weight Loss? Aloe Vera contains natural anti-oxidants that slow the growth of free radicals in the body. It is also scientifically proven to increase your metabolism and reduce Body Mass Index (BMI) by helping your body turn carbohydrates and fats into energy rather than storing them. Aloe Vera stimulates production of collagen, a protein that promotes muscle development. Your body spends a lot of energy assimilating the collagen protein, and energy expenditure helps you lose weight. Collagen also speeds up metabolism and ensures that food is stored in the lower intestine for shorter time periods. Aloe Vera is packed with vitamin A, B1, B2, B6, B12, C, E, folic acid, and niacin, all of which help to burn calories and reduce body fat. Aloe Vera Juice is also a natural laxative. It forces food out of the colon faster, preventing constipation, improving digestion, and detoxifying the body. It also helps manage diabetes and balance your blood sugar by promoting slow sugar absorption. Aloe Vera cleanses the digestive system and boosts energy levels, the recipes described below are best consumed first thing in the morning and before workouts. Always check with your doctor before using Aloe Vera in any form. Ask about side effects, proper dosage, and whether it will interact negatively with any medications you’re taking. Follow me on Instagram:- https://www.instagram.com/suman_sunshine/ Follow me on twitter:- https://twitter.com/fat_2_fab Follow me on Facebook:- https://www.facebook.com/fattofab.suman/ SUBSCRIBE My Youtube Channel @ https://goo.gl/MYVGtM SUBSCRIBE My Funny Vines Youtube Channel @ https://goo.gl/WngsiV Follow My Belly Fat Video!! How to Lose Belly Fat in 1 Week:- https://goo.gl/Hki43n How to Lose Belly Fat in 2 Weeks:- https://goo.gl/gSZjrt 7 Foods to Avoid for a Flat Belly:- https://goo.gl/5QaaDs Fat Cutter Drink For Extreme Weight Loss:- https://goo.gl/keZyTK Follow My Weight Loss Video!! Weight Loss Diet Plan:- https://goo.gl/09Oj2x Weight Loss Tips:- https://goo.gl/Ktpzfd Egg Diet for Weight Loss:- https://goo.gl/8CkeU1 Top 5 Weight Loss Tips:- https://goo.gl/APzJF7 Weight Loss Dinner Recipe:- https://goo.gl/EIefEL Multigrain Roti Recipe:- https://goo.gl/NglbRB Drink Water to Lose Weight:- https://youtu.be/oQkSswJuXOM Green Coffee for Weight Loss:- https://youtu.be/KAZcqzXfTXI Weight Loss Diet Plan for Summer:- https://youtu.be/hAs_nhdL8Mw Follow My Beauty & Hair Tips Video!! Skin Whitening Face Pack:- https://goo.gl/2Jysb9 Under Eye Dark Circles:- https://goo.gl/RPxgxS Tips to Control Hair Fall:- https://goo.gl/3qhkyI Remove Dark Spots Spots:- https://youtu.be/BRwYODJI0F8 Follow My PCOD & PCOS Video!! PCOS Diet Plan for Weight Loss:- https://youtu.be/lk19wPxo0I8 PCOS Symptoms & Treatment:- https://youtu.be/qVFpoglX4f0 PCOS Summer Diet Plan:- https://youtu.be/9dRLdR-Byhw weight loss drink, fat cutter drink, fat burner drink at night, fat cutter drink for night, fat cutter drink fat to fab, fat cutter drink recipe, diy weight loss drink, diy weight loss drink remedy, how to lose weight fast, fat burner drink, drinks for weight loss, best weight loss drinks, lose weight 5 kgs in 1 month, drinks to lose weight, best drink for weight loss, Best weight loss drink for night, no diet no exercise, fat to fab Thanks Take care
Views: 196796 Fat to Fab
How to do Cardio for Fat Loss ➟ Best Cardio Workout to Burn BELLY FAT Form of Cardio for Weight Loss
Learn how to do cardio for fat loss. In today's video I talk about if there really is a best cardio workout to burn belly fat and for weight loss. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=form Fat Loss Calculator: http://bit.ly/2wZYYKZ When most people think of burning fat through exercise the first form of exercise that always comes to mind is cardio. It's almost naturally assumed that a cardio workout will be the most efficient way to burn more fat. So is cardio really the best form of exercise for fat loss? What is the best form of cardio for fat loss? And how often should we be doing those cardio exercises for the most amount of fat loss? I'm going to answer all these questions in today's video and I think you're going to be really surprised with some of these answers. Let's start first with if cardio is the most effective way to burn fat. Cardio believe it or not is not in any way shape or form directly linked to burning fat. What I mean by this is that when you hop on the treadmill and do half an hour 45 minutes an hour or even an hour and a half of cardio it doesn't at all guarantee that you're going to burn any fat. In reality cardio is linked to burning extra calories. Just because you're burning calories doesn't mean that you're burning fat. As I always say we need to create a calorie deficit to burn fat. Even after burning 500 600 or even lets say a thousand calories during a cardio session we can easily eat way more calories later in the day and completely negate the effect of cardio. So to answer the question about whether cardio is the best form of exercise for fat loss the answer is it depends. If you add cardio to your workout and you continue keeping your diet clean and low in calories then doing that cardio could definitely speed up your fat loss results. On the other hand if you run for half an hour burn 400 calories and then get really hungry after and eat like a ravenous animal you'll probably end up taking those 400 calories right back in if not more. In this situation it would probably be better for you to just not do cardio and to skip out on all those extra calories. Another example is if you do 30 minutes of running and you compare it to 30 minute weight training circuits. The 30 minutes of running might even burn more calories then a slow-paced weight training circuit however lifting weights has shown to continue burning calories long after you're done. As you can see when comparing these two once again it depends which one will burn more overall calories. Realistically it doesn't matter at all which one burns the most calories during the workout. What really matters and determines if you burn fat is if your able to create an overall calorie deficit or not. Cardio can be a tool to help create a larger calorie deficit however cardio workout itself will never directly burn fat without that deficit. It's all about our total daily energy expenditure versus our total daily caloric intake. To decide which form of cardio is best 4 our fat loss there are a lot of things to consider. For example does the cardio just burn calories during the workout or does it continue burning calories afterwards. Does that form of cardio stimulate your hunger response and make you eat like crazy afterwards or does it give you a chance to burn some extra calories without taking them right back in. How long are you able to do that specific cardio exercise before throwing in the towel and going home? How long do you want to be doing cardio for? Short sessions? Long sessions? How intense of a cardio workout can you handle. Let me give you some examples to help drive home my point. Running will burn roughly 300 calories per half-hour while walking will burn 300 to 400 calories an hour. If you hate running to the point where you can't stand doing it for longer than half an hour you might be better off just going out for an hour long walk especially if you enjoy it. Take your dog for a brisk walk it counts as cardio. Then there's also cardio workouts that burn a lot more calories like jumping rope which can burn up to a thousand calories an hour. Meaning if you do this for 15-20 minutes you'll be able to burn roughly the same amount of calories that you burn in 30 minutes of running. And there are individual benefits to each form of cardio. Almost All forms of cardio will make you breathe heavier helping you detoxify through your lungs and will make you sweat. again this is another form of naturally detoxifying your body. But then running for example will increase the endurance in your legs. Where as rowing and swimming will help increase endurance in your upper body a lot more.
"Should I Eat Back My Exercise Calories?"
► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: "Should I Eat Back My Exercise Calories?" http://seannal.com/articles/nutrition/eat-back-exercise-calories.php Should you eat back the calories burned from exercise? This is a question I receive fairly often, and quite honestly it's a bit of a confusing one that seems to stem from a basic misunderstanding of how fat loss works. The basic principle of losing fat is to create an ongoing "calorie deficit" by burning more calories than you consume on a consistent basis. This is accomplished by taking in fewer calories through your diet, as well as burning more calories through exercise. The combination of both ensures that your total caloric expenditure exceeds your total caloric consumption, and as a result the body will turn to its excess fat stores to correct the deficit. So the question of "eating back calories burned" shouldn't even really come into play. Burning calories through exercise is one of the ways that you create your calorie deficit in the first place, so intentionally "eating back" those calories wouldn't make any sense. Just find the right combination for yourself between reducing caloric intake and increasing your exercise frequency until you're landing somewhere in that standard 1-2 pound per week fat loss range. Some people prefer to eat a bit less and do a bit less cardio, while others prefer to eat more and do more cardio; either one is acceptable and you just have to find the right balance for yourself since they'll both create the same bottom line result. At the end of the day though, all that fat loss comes down to is managing energy input/output so that a NET calorie deficit is maintained in the big picture. Asking the question "should I eat back burned calories" doesn't really make any sense in the first place. If your primary goal is to gain muscle then the same logic applies here, except that your goal will be to maintain a net calorie surplus (calories in should exceed calories out) and aim for around half a pound per week gained rather than 1-2 pounds per week lost.
Views: 16987 Sean Nalewanyj
Caffeine Burns Fat, Builds Muscle
Here is why you should continue to include caffeine in your diet. Get the references here: http://highintensityhealth.com/caffeine 1) Do Caffeine Drinkers Weigh Less? An analysis of some 18,000 individuals showed that caffeine and coffee users weigh less than those who don’t take any caffeine.[1] 2) Caffeine increases energy expenditure and thermogenesis Using energy to raise body heat is a great way to help burn fat, and caffeine does that well. But that is not all. Caffeine also lowers insulin and glucose, helping users become more metabolically healthy.[2] 3) Caffeine helps you burn more fat during exercise Caffeine has a glycogen-sparing effect, meaning fat will be preferentially used as fuel during exercise. 4) Caffeine breaks up stored fat so it can be burned This is called raising free fatty acids. Caffeine helps the body snip up stored fat so it can be burned inside the mitochondria.[3] 5) Caffeine assists with many aspects of cognition From increases in reaction time to concentration, memory, word recall, and attention span, caffeine helps with it all.[4] 6) Caffeine improves cardiovascular fitness, strength, and power performance Caffeine use before exercise increases work output and cardiovascular fitness without putting you at risk for heart disease, according to researchers in South Korea.[5] 7) Caffeine reduces perceived exertion and blunts the pain response This means that you can really push yourself at the gym, and it doesn’t feel as painful or challenging.[6,7] 8) Swishing caffeine around in your mouth before exercise may increase exercise performance Studies in sprinters have shown that caffeine swished around in the mouth may further enhance athletic performance and reduce the perceived exertion of exercise. Give this a shot.[8] 9) Green Coffee reduces cortisol production Fat cells contain an enzyme called 11β-HSD1, which activates cortisol from its inactive metabolite cortisone. Green coffee, it appears, slows down this enzyme. 10) Super-high doses of caffeine are not needed Scientists in Canada recently revealed that we don’t need super-high doses of caffeine to improve our ability to burn fat and exercise more intensely. Around 100 mg will do
Views: 24155 High Intensity Health
Your Metabolic Rate
Your Metabolic Rate: http://www.pbffit.com Your Metabolic Rate In this 6 minute video learn how essential it is to know what your metabolic rate is. Find out where to get tested and discover your true (REE) resting energy expenditure. This test will tell you exactly how many calories you should be eating! Do you want the secrets to fast weight loss and permanent weight loss? Learn how applying our 3 step program is the key for losing weight and keeping it off. Understand how eating the right types of foods and portion control can influence how our body burns calories. Learn how different types of exercise can effect our metabolic rate for burning fat. Want to know more about your metabolic rate? Call Personal Best Fitness at 224-650-7888 to schedule your appointment today or visit their website at http://www.pbffit.com/2012/03/28/your-metabolic-rate/. Visit my youtube channel here: http://www.youtube.com/user/rkeable1
Views: 192 Ron Keable
7 Best Foods That Help Burn Fat Even When You Rest
Title: 7 Best Foods That Help Burn Fat Even When You Rest Some foods can increase resting energy expenditure (REE), making fat burn at rest. One example is tomato juice, which has esculeoside A that boosts REE. Whole grains need more energy to break down, so they use up more calories. Foods high in omega-9, like almonds and sunflower oil, also increase REE. Almonds, eggs, tamarind, coconut oil are some of the foods that help burn fat. 1)Dairy Products: In a study that examined the effects of dairy on overweight participants, a moderate consumption of dairy heightened the pace at which the body burned fats. A high level of calcium in the diet is also linked to weight loss in women. 2)Berries: Berries are not only delicious but also burn unwanted body fat. While the natural fructose sugar in berries satisfies your sugar craving, berry fiber fills you up and reduces your appetite for junk food. Berries contain antioxidants, which reduce belly fat and lower cholesterol. They also activate leptin, the hormone that suppresses hunger and prevents overeating. 3)Green Tea: Switching from coffee to green tea might actually be worth it, thanks to the appetite-suppressing properties of green tea. It not only stops the body from absorbing high calories but also provides healthy micronutrients like polyphenols and flavonoids. 4)Turmeric: Turmeric is widely known for its skin-cleansing and anti-inflammatory properties. But it can also be used in your diet to burn fat and lose weight. The herb lowers high blood cholesterol levels, fights against obesity, and helps you maintain your weight. 5)Avocados: That’s right, avocados could help you shed those extra pounds! A mistake that most of us make in an attempt to lose weight is completely avoiding fats. Contrary to popular belief, not all fats are unhealthy. Fats are a part of a well-balanced diet and are required by the body. 6)Dark Chocolate: It’s time to eat your favorite dark chocolate guilt-free! The cocoa beans contained in dark chocolates can significantly increase your metabolism. A polyphenol called resveratrol (also present in red wine!) can change white fat into the calorie-burning beige or brown fat. 7)Apple Cider Vinegar: Apple cider vinegar contains acetic acid, which regulates the speed at which the sugar in your food is absorbed by the intestine. This keeps you full longer, controls your appetite, and reduces spikes in insulin and sugar levels. For more details, here are the recommended articles: https://www.curejoy.com/content/foods-that-help-burn-fat/ https://www.curejoy.com/content/does-alcohol-make-you-fat/ https://www.curejoy.com/content/burning-calories-after-binge-eating/ ✔ WEBSITE: https://www.curejoy.com/content/ ✔ FACEBOOK: https://www.facebook.com/CureJoyInc ✔ INSTAGRAM: https://instagram.com/curejoy ✔ TWITTER: https://twitter.com/curejoy ✔ PINTEREST: https://www.pinterest.com/Curejoy/ ✔ WHATSAPP: Send "Add me" To 7619101013
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How Fasting Burns Fat:  Activate Fat Burning Enzymes- Thomas DeLauer
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://ThomasDeLauer.com Massive Discount on Locally Sourced Grassfed Beef Right to Your Door: https://www.farmfoodsmarket.com/discount/THOMAS2018 How Fasting Burns Fat: Activate Fat Burning Enzymes- Thomas DeLauer… Norepinephrine and Epinephrine: Adrenaline is released from the adrenal cortex & goes through the bloodstream to affect numerous tissues in the body. Noradrenaline is released from the nerve terminals and is the main neurotransmitter of the sympathetic nerves in the cardiovascular system. These two play a primary role in the breakdown of fat by binding to the beta-1 and 2 receptors in the body, which increases cAMP levels which in turn increases fat breakdown. The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy (1,2) Hormone Sensitive Lipase: Fasting increases the activation of hormone sensitive lipase Activating hormone sensitive lipase initiates lipolysis, the breaking down of triacylglycerols into free fatty acids and glycerol (3) Glucagon: Fasting also increases glucagon levels, which breaks down fat - glucagon is a hormone that acts directly opposite to insulin (the pancreas secretes it in an effort to raise blood sugar levels) While insulin stores carbs and builds fat, glucagon is responsible for breaking down stored carbs and fats and releasing them so your body can use them for energy (4) How They All Work Together: The only site for regulation of fatty acid oxidation is at the level of hormone-sensitive lipase in adipose tissue. Under fasting conditions, with minimal insulin in the blood, glucagon promotes formation of the active form of hormone-sensitive lipase. When epinephrine is present, it further actives hormone-sensitive lipase, increasing the hydrolysis of triglycerides to produce free fatty acids (FFA) and glycerol. The glycerol is carried to the liver, where it enters gluconeogenesis, while the FFA are carried on serum albumin to the tissues where they are catabolized for energy. The liver uses some of the energy from fat mobilization to support gluconeogenesis (5) Additional: Ketone Production: Burn Fat Instead of Sugar- Fasting shifts your metabolism from burning sugar to burning fat - begins to break down triglycerides in the form of ketones. References: 1) Zauner C , et al. (n.d.). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10837292 2) Jensen MD , et al. (n.d.). Lipolysis during fasting. Decreased suppression by insulin and increased stimulation by epinephrine. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/3540009 3) Sztalryd C and Kraemer FB. (n.d.). Regulation of hormone-sensitive lipase during fasting. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8141275 4) Marliss EB , et al. (n.d.). Glucagon levels and metabolic effects in fasting man. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/5480852 5) Hormone-sensitive lipase - an overview | ScienceDirect Topics. (n.d.). Retrieved from https://www.sciencedirect.com/topics/neuroscience/hormone-sensitive-lipase 6) Adrenalin and Noradrenalin The 'Dynamic Duo? (2015, April 9). Retrieved from https://thefatlossmanifesto.com/adrenalin-and-noradrenalin-the-dynamic-duo/
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Daily Energy Expenditure
Want to learn more about the energy systems and metabolism? Become a Personal Trainer at the Australian Institute of Fitness. Call us on 1300 669 669 or visit http://www.fitness.edu.au
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