losing weight is easy, actually

People usally think losing weight is  about half diet and half excercise, but both of those combined are only about  25% of it, Another 25% is good quality sleep, and the other--500 percent—is actually  doing what you said you would. Luckily, if you start a diet  right now, there is a way, an easy way, to make it almost impossible to fail. Step 1 is to get inspired.

There's always a spark  that makes you decide you wanna change, and it’s usually seeing someone else who’s way more  fit than you, or seeing yourself in a picture. Either way, inspiration is strong, but only  ever lasts for a day, and then it’s gone. So what you need next, is a realistic goal that  you can measure, as well as a time you need to achieve it by.

For example, “I’m going to lose  5 pounds by July 1st, and another 5 pounds by August 1st” is something you can measure, and  it even has a checkpoint to keep you motivated. Then the next thing you need is a detailed and  realistic plan that will get you to your goal. The plan might just be to replace your daily breakfast  of milk, sugary granola and a peanut butter jelly sandwich, with instead a 1-mile jog, followed by  a bowl of 15 big strawberries and 3 boiled eggs,.

Believe it or not, this one change is more than enough for you to lose multiple  pounds of fat in just a few weeks. But having the plan is not enough. You need to set everything up, so  that you can easily follow the plan.

You have to buy the strawberries, and boil the  eggs the night before, and get your running clothes ready, so that when you wake up, the  easiest thing to do is just stick to the plan. If you don’t boil the eggs, and you keep  buying peanut butter and grape jelly and you keep putting them at the front of the  fridge where it's the first thing you see, than that means you don't actually intend  to stick to your diet. You’re just looking forward to that one day when you give in  and make your high calorie breakfast again.

If you want to make it easy to eat healthy,  then make it hard to eat junk food. Of course, that’s easy to say, but no matter how  much you try to avoid even looking at junk food, you need to expect that there will be hard times. Like when you accidentally trip and  fall face first into a booth at IHOP, you see that every item is  over a thousand calories, and you get the temptation to say five of  the most dangerous words in diet history.

You can pick from any of the following options. A. “One cheat meal won’t hurt” B.

“I’ll *actually* start  dieting tomorrow” ←never do this C. “I just won’t eat later” D. “Maybe I’ll just start bulking” And its times like this when you need willpower. 

Which is the ability to tell yourself no. You can build up your willpower  by anticipating all the excuses you’re gonna make, and practicing saying  no to all of them. You can even practice walking away from bad choices.

But keep  in mind that willpower isn’t infinite, so you can’t always rely on it. You're better off  just avoiding the temptation in the first place. Finally, the real cheat code to motivation, is doing something for so  long that it becomes a habit.

If you can get to the point where you wake  up and automatically go outside for a jog, and you automatically reach for the strawberries  and boiled eggs, then the plan becomes a hundred times easier to follow, and it'll keep  getting easier every day you do it. Eventually, you might even start to **like**  eating healthy and excercising, at which point, like for many other people, it’s no  longer a lifestyle choice, but instead, your entire personality. And  this is the ultimate goal.

Anyway, let's move on to the basics of fat loss. There’s no real accurate way to  track it besides progress pictures, and weighing yourself once a week. For the progress pictures, just know that you  won’t see much change in the first few weeks, and maybe not even in the first few months, because your body first prioritizes losing  fat from places that you probably can’t see.

But once you start seeing visual progress, it starts to become more and  more noticeable very quickly. So to *really* measure your progress, you should  step on a scale maybe once every morning. Just know that it can fluctuate a lot based on  water weight, or the types of foods you eat.

Which means, you might lose a pound of fat,  but your weight might not change right away. So instead of looking at your day-to-day progress,  just look at your average week-to-week progress. So you’ve probably heard that to lose  fat over time, you have to eat less calories than you burn.

That means if  your body burns 2000 calories a day, then eating 1700 calories a day will make  you lose fat. That’s because the body will use energy from fat. and a teeny tiny bit of  muscle to help cover the 300 calorie defecit.

And if you drop your calories even lower, to 1500  or even 1200 a day, you’ll lose fat more quickly, but at the expense of it being way  more difficult for you to maintain. The traditional, optimal way to figure out how many calories you should be eating is  to use a online calorie calculator. Activity level sedentary.

. . .

why lie, And then eat around this number, every  day, as a starting point to lose weight. But it’s worth noting that this number can  be way off since everyone has a different metabolism. And it can be especially  off for people with hormonal problems.

high cortisol, low estrogen/testosterone,  low thyroid hormones So the best way to know for sure  is to start with this number, and then see how your weight changes over the  next few weeks. If you find that each week, your weight is not changing, then you need to  lower your daily calories by another 200-300. And if you ever reach a point where you  haven’t lost any weight for at least a week, you’ll either need to reduce your calories again,  or you could also just add in some more excercise.

Now for some people, this method works perfectly  because in theory, you can’t go wrong with it. The only problem is, you have to count  exactly how many calories you eat per day, using nutrition labels, calorie counting  apps, mental math, and also food scales, which measure exactly how much of  each food you’re eating in grams. If you’re American, you might not  be familiar with the metric system, but you don’t have to worry, since the  McDonald’s menu already has calorie counts.

Anyway, you can also get away with  just roughly estimating your calories, but this only really works if you play it  safe and round everything up like crazy. if you think it’s 300 calories it’s probably 500, if you think it’s 800  calories, it’s probably 1000. And if you think it’s too small to  count, it’s probably at least 50.

So before we get into the method where  you don’t have to track anything at all, we need to talk about macronutrients. Whether  you track them or not, a lot of people want to know how much protein, carbs, and fat  they should eat per day. And to be honest, for most weight loss purposes, all you  need to look at is calories and protein.

You need a certain amount of  protein, a certain amount of fats, and then you can fill in the rest  of your calories with anything. Just make sure for fats, not to overeat stuff like  oil, sauces, salad dressings, butter, nuts, and cheese. Because even though these are healthy in  moderate amounts, fats have 9 calories per gram, which means one pack of trail mix has about  3 times the calories of a dying neutron star.

Also, if you’ve ever heard weight loss  experts say that carbs cause weight gain, they’re not talking about fruits and  vegetables and fiber and whole grains. They’re talking about refined, highly processed  carbs that are usually very delicious and are stripped of most, if not all of their nutrients  when they’re being processed. Especially foods with lots of added sugars.

Here are some  examples. *Did you catch that, subtitle reader? You’ll notice that this is  basically the entire grocery store.

The problem with these is that they’re  unnaturally delicious, easy to overeat, they have lots of calories, and they  just end up making you hungrier. Of course, you can still have them everyday, and you’ll still lose weight  if you’re in a calorie deficit. Which is why some people like to brag about how  they can eat a family size box of reeses puffs every day and still lose weight.

What they don’t  tell you is that they have an empty void in their stomach for 23 hours a day, their bloodwork  comes back with just a giant crying emoji, and simply adding milk to their cereal takes them  out of a calorie deficit, so they have use water. And that brings us to the method how  to lose fat without counting calories. The Number One trick is to just start slowly  eating more minimally processed foods, avoiding junk, chips, sugary desserts, stuff  with lots of refined carbs, and instead swapping that out for fruits, vegetables, lean dairy,  lean protein, healthy fats, and whole grains.

You’ll find that these foods are so  filling and nutritious that you can eat in a calorie deficit every single  day without having to feel that hungry. If you don’t believe me, this is 200 calories of  oreos, and this is 200 calories of strawberries. Another tip is to just stop  snacking, and only eat during meals.

It’s ok to snack on fruits and vegetables,  and maybe even some low-calorie diet snacks like these if you really get cravings, but most  people snack on high calorie, tasty junk food, because they’re bored, stressed, or  thirsty, not cause they’re hungry. So cutting out snacks is actually one of the  easiest things you can do, since the body doesn’t really need them anyway. And overtime,  you’ll just stop getting the urge to snack.

Ideally, once this happens, you’ll start to  slowly develop a feeling of “i’m better than everyone else,” which should be enough to  keep you going till the end of your diet. But in case times get hard,  here are some more tips. Number 1: start drinking lots of water. 

Water is very filling and half of the time, when you’re hungry, a quick drink of  water will get rid of the feeling. Just keep a big water bottle next to you and  you’ll never forget. This will also prevent you from craving high calorie drinks like  soda, juice, bubble tea, and milkshakes.

Number 2: If you keep saying, "The real diet  starts tomorrow! " Then it'll never start. Number 3: avoid liquid calories! 

It’s way easier to drink lots of calories in the form of sugary  drinks than it is to eat them. Number 4: Low-fat shredded cheese, keto  bread, cauliflower rice, eggwhites, and even peanut butter powder are  low-calorie swaps you can make. Number 5: you can make healthy meals like this  and this taste good with 0-calorie condiments and spices and sauces and 0-calorie sweeteners. 

But don’t overuse them because in general, the tastier your food is, the more  cravings you’ll get for tasty food. Number 6: Use zero-calorie diet sodas to  your advantage, if you have sweet cravings. Number 7: eat high volume, high fiber foods  that fill up your stomach but are low calorie.

number 8: eat around 3 to 5 meals a day, since it  helps you avoid long periods of feeling hungry, and it’s usually easy to fit into your  lifestyle. 1 big meal a day might also work, but people tend to give up  on that diet very quickly. number 9: save your biggest meals for  times when you tend to get the hungriest.

number 10: Many people find it easy to be in a  calorie deficit when doing intermittent fasting. It involves only giving yourself a 4 to 8 hour  window to eat, and then not eating the rest of the day. It might sound hard, but just know that  when you don’t eat, you won’t just be constantly hungry.

Hunger comes and goes in waves. So If  you just wait a little bit, the hunger goes away. number 11: eat more protein, because  protein makes you feel satisfied, and you also burn about 20 calories  just to digest 100 calories of protein.

number 12: Speaking of protein, protein  powder is good, but it’s processed, and it’s a powder that you drink, so it’s not  really as filling as other protein sources. But if you need it to meet your protein  requirements, then drink it with water. number 13: If you want to, try black  coffee, or tea, since caffeine, slightly boosts your metabolism, and  slightly suppresses your appetite.

number 14: - use smaller plates, smaller  bowls, and smaller portion sizes, because it tricks you into feeling full quickly. number 15: - if you mess up, don’t take it as an excuse  to start eating tons of junk food. Because even though messing up wasn’t part of the  plan, giving up was never part of the plan.

Now onto exercise. it burns some  calories, it improves your health, and once you experience what it  really takes to burn 200 calories, you’re probably less likely to pop  open a 200-calorie bag of chips. So here are some tips: number 1) lift weights.

This will not only  increase your metabolism, but it also burns calories and helps you build muscle. You can  use this website to get ideas for exercises. number 2) go on more walks. 

Getting at least 10,000 steps a day is basically a cheat code for  burning extra calories and losing fat. number 3) do more cardio. While diet is  more important than exercise for losing fat, cardio will make it easier.

If you find it boring,  you can try high intensity interval training, or if you like, you can do circuit style  workouts, which you can find lots of on youtube. Some gym bros like to claim that 15-minute  youtube workouts don’t work. But remember that they watch hour-long videos  of other people working out, number 4) be less sedentary.

not many people  talk about this because it’s hard to explain. But getting up and moving around and  just doing stuff throughout the day, burns way more calories than you would think. This includes activities that you  don't normally think of as exercise, like taking the stairs, cleaning your  house, pressure washing your driveway, cooking, fidgeting, standing,  walking around, carrying groceries, and touching grass.

Basically, anything  except sitting or rotting in bed. Lastly, a fat loss tip that everyone  thinks doesn’t apply to them is to get good quality sleep. Sleep regulates your  hormones.

And when it comes to fat loss, these hormones pretty much determine everything. Now you might be thinking, “well I don’t have to  worry about that, **I already** get good sleep! !

! ” Anyway, please donate a  subscribe to fund the next video.