We all know that carrying unneeded weight on a run will either slow you down or wear you out faster. But what if the real extra weight you’re carrying isn’t in your shoes or pack, but in your cells as stored body fat? For many runners, this is true.

We’re not advocating weight loss at all costs here, not at all. But if you do have extra body fat, moving towards a way of eating that both fully fuels you and allows your body to release extra fat stores is truly the biggest flex you can make in your running.

You’ll buy the new shoes, crush a mega track workout, and spend half your Sunday on a long run, but will you do the one thing that gives the most compound benefits for both your running and health in the short and long term?

Let’s talk about it below 👇💬

02:10 Decreased injury risk
06:04 Calculating BMI
06:33 How much faster could you run?
08:13 Increased training ability
09:35 Better T° regulation
11:23 Increased health overall
11:39 Dramatic marathon PR story
13:13 Broad Study
14:45 Nutrition spectrum
16:44 What’s hard about this
17:31 How to get started
18:30 Summary

Video Specific Resources –

Body fat percentage statistics:
Timothy Noakes, Lore of Running (Champaign, IL: Human Kinetics, 2003)

BMI of Male Olympic champions over time https://www.topendsports.com/events/summer/science/athletics-marathon.htm

Broad Study
https://www.nature.com/articles/nutd20173

How much does an extra pound slow you down? https://www.runnersworld.com/nutrition-weight-loss/a20856066/how-much-does-an-extra-pound-slow-you-down/

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Best-selling author and founder of Bright Line Eating, Dr. Susan Peirce Thompson explains that while hormones can impact how we lose weight, it’s still possible to get rid of unwanted pounds after menopause. https://usat.ly/2DZkoJA
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Reducing belly fat is probably one of the most common goals in fitness.
I get asked about this EVERY DAY. Multiple times.
And while we CAN lose belly fat, we can’t significantly TARGET our fat loss there with ab workouts like leg raises, situps, or crunches.
“Spot reduction” with exercise is not effective.*
We lose fat proportionately throughout our body with diet and exercise.
Individuals do tend to store fat in different areas, but this is largely up to genetics.

*I’m aware of some more recent studies that show some spot reduction by doing high-intensity workouts in an area followed by cardio. However, there aren’t MANY studies about this, and it’s debatable whether or not this is significantly more effective than just regular diet and exercise. It’s also unknown if there were other factors in this study. It’s interesting, but I’m hesitant to recommend it until we know more.

Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.

#hybridcalisthenics #bellyfat #fatloss #weightloss #spotreduction

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Join the 6-week weight loss challenge: https://briansyuki.com/your-challenge/

If your upper body is bigger than your lower body, use the tips in this video to make them proportional.
Even though spot reduction is not possible, you can make your body proportional.
Share the video with anyone who may want to lose upper body weight.
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Most weight loss tips don’t work long-term because they focus on quick fixes. In this video, I’m going to share 9 science-backed tips that do work and have research to back them up. These are the tips that helped me lose 40 pounds gradually and keep it off.

Note: Any reference to diabetes in this video is to type 2 diabetes and not type 1 diabetes.

REFERENCES:

TIP 1:
https://www.everydayhealth.com/diet-nutrition/living-with/cutting-added-sugar-was-key-my-weight-loss/
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section7
https://www.healthline.com/nutrition/4-ways-sugar-makes-you-fat

Sugar and association with type 2 diabetes (keep in mind association is not causation): https://jamanetwork.com/journals/jama/fullarticle/199317
https://www.healthline.com/nutrition/does-sugar-cause-diabetes#sugars-role

REDUCE SUGAR VIDEO: https://www.youtube.com/watch?v=eVmrwzpoicQ
FOODS WITH MORE SUGAR THAN YOU THINK: https://www.youtube.com/watch?v=nisNxk9lXcY

TIP 2:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section8
https://www.healthline.com/nutrition/why-refined-carbs-are-bad
https://www.ncbi.nlm.nih.gov/pubmed/27030531
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
https://www.healthline.com/health/understanding-glycemic-index

TIP 3:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section18
https://www.healthline.com/nutrition/fiber-can-help-you-lose-weight
https://www.healthline.com/nutrition/foods-high-in-soluble-fiber

TIP 4:
https://www.healthline.com/nutrition/eating-slowly-and-weight-loss

TIP 5:
https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section22
PROTEIN NEEDS: https://examine.com/nutrition/how-much-protein-do-you-need/

TIP 6:
https://www.healthline.com/nutrition/sleep-and-weight-loss
SLEEP TIPS VIDEO: https://www.youtube.com/watch?v=3Y9BdGjZvRk

TIP 7:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/
https://www.apa.org/news/press/releases/2015/10/progress-goals

TIP 8:
https://www.psychologytoday.com/ca/blog/the-mindful-self-express/201308/why-we-gain-weight-when-we-re-stressed-and-how-not
https://www.womenshealthmag.com/weight-loss/a19953483/managing-stress/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/
SELF CARE VIDEO: https://www.youtube.com/watch?v=bhVXjq7VUR8

TIP 9:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section16
https://www.ncbi.nlm.nih.gov/pubmed/12468415
https://www.ncbi.nlm.nih.gov/books/NBK279077/

—————————————————

DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.

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TIMESTAMPS
00:00 Intro
01:01 Energy Balance
01:56 Weight Loss
11:31 Weight Loss Maintenance
21:54 Practical Recommendations

STUDIES & REFERENCES
https://www.ncbi.nlm.nih.gov/books/NBK133218/
https://ourworldindata.org/obesity
https://pubmed.ncbi.nlm.nih.gov/21558571/
https://pubmed.ncbi.nlm.nih.gov/27460711/
https://pubmed.ncbi.nlm.nih.gov/26399868/
https://pubmed.ncbi.nlm.nih.gov/29156185/
https://pubmed.ncbi.nlm.nih.gov/22709772/
https://pubmed.ncbi.nlm.nih.gov/32048787/
https://pubmed.ncbi.nlm.nih.gov/22117658/
https://pubmed.ncbi.nlm.nih.gov/28701389/
https://pubmed.ncbi.nlm.nih.gov/25399031/
https://pubmed.ncbi.nlm.nih.gov/25428509/

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The BIG secret to effective, efficient, and permanent weight loss! This is THE best way to lose weight.

This video goes into the importance of taking diet breaks and why they make ALL the difference when it comes to preventing weight loss plateaus, keeping a fast metabolism, and keeping the weight off!

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☆RELEVANT LINKS☆

⌲The MATADOR study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/

⌲Reverse Dieting Playlist:

⌲How to Sync Your Training & Nutrition with Your Menstrual cycle:

——————————————————

Topics covered in this video:
how to use diet breaks to lose fat faster
the importance of diet breaks for fat loss
the best way to lose weight
the best way to lose fat
how to lose weight and keep it off
how to prevent weight loss plateaus
how to break through a weight loss plateau
how to lose fat effectively and efficiently
how to lose weight naturally
the most important thing in losing weight
how to cycle calories to lose weight
calorie cycling for fat loss
how long should you stay in a calorie deficit
how to tell if i need a diet break
increase calories to break plateau
2 weeks on, 2 weeks off diet

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♡ PLAYLISTS ♡
•Project Comeback – https://tinyurl.com/yaamlfuf
•Workouts – https://tinyurl.com/ybpa9mjr
•Fitness Starter Kit – https://goo.gl/b88BCp
•Intermittent Fasting – https://goo.gl/6Vb26A
•Reverse Dieting – https://tinyurl.com/yxtk2rcb

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♡DISCLAIMER♡
Please do your own research on any supplement/food product mentioned before adding it to your own diet, especially if you have any underlying health conditions that may be a contraindication for the food or supplement.

This video is not sponsored | Amazon, RewardStyle, & discount links are affiliates links. Thank you for supporting me and my channel and helping me continue to create content for you ♡
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A new report by a group of obesity doctors and scientists found that telling people to eat less could actually be causing more harm than good. NBC’s Morgan Radford reports for TODAY on the new approach called the carbohydrate-insulin model.

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#WeightLoss #Health #Nutrition

Is it possible to lose weight fast— in a healthy way? Dig into how different forms of dieting affect your body.

—

In the wealthiest circles of Victorian England, dieters would swallow an unhatched tapeworm and let it grow inside them by consuming undigested meals. And while modern fad diets aren’t usually this extreme, they do promise similar results; specifically, losing weight fast. So, are there any fast diets that do work? And are any of them actually healthy for you? Hei Man Chan investigates.

Lesson by Hei Man Chan, directed by Avi Ofer.

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Keep Learning
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View full lesson: https://ed.ted.com/lessons/is-it-possible-to-lose-weight-fast-hei-man-chan
Dig deeper with additional resources: https://ed.ted.com/lessons/is-it-possible-to-lose-weight-fast-hei-man-chan#digdeeper

Animator’s website: https://aviofer.com
Music: https://www.campstudio.co
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About Steph: https://www.performdietetics.com.au/

Struggling with weight loss and cycling? This is a very common challenge for cyclists. For a number of reasons, which expert sports dietitian, Steph Cronin answers in this video today. In addition to outlining some of the challenges holding cyclists back with losing weight, Steph also goes on to provide an overview of how to best implement, protein, carbohydrate, and fats into your diet to ensure weight can either be lost or well-controlled during ab overall cycling training plan.

#cycling #weight #loss

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My one simple tip to help every woman get off the diet roller coaster and lose the weight for good!

💥 START YOUR FREE 14-DAY TRIAL OF MY APP – OVER FIFTY FITNESS
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I’m going to share surprising ways to speed up fat-burning and stay in fat-burning mode.

Get Dr. Berg D3 & K2 Vitamin here: 🛒 https://drbrg.co/3O0dPLU OR https://amzn.to/3unaXAZ
Nutritional Yeast Tablets: 🛒 https://drbrg.co/3um0upF OR https://amzn.to/3E34Vc7

Vitamin D3 for Sleep:
▶️ https://youtu.be/JWl9vsVm3dw

How to Relax (Breathing Technique for Stress):
▶️ https://youtu.be/xlwC5-3iMXw

Melatonin, the Most Important Antioxidant:
▶️https://youtu.be/sNklS0lzlgA

0:00 Introduction: Speed up fat-burning
1:40 How to tell if you’re burning fat
4:40 Things that affect fat-burning
7:20 How to burn fat fast
18:45 Check out my video on melatonin!

In this video, I want to give you all of the knowledge you need to lose weight, get into fat-burning, and stay in fat-burning.

Most people are running on stored sugar—they’re not tapping into fat. It takes between one to three months to become fully fat-adapted. But these tips can help speed up this process.

How to know if you’re fat-adapted:
1. You can go longer between meals without hunger
2. You no longer crave carbs
3. You’re energy is stable, and you have more energy
4. Your mental activity is enhanced, and your mood is elevated
5. You have increased endurance during exercise
6. You’re sleeping better

Different variables affect your ability to burn fat. But you have the ability to affect every one of these variables.

The more you control these factors, the more you can control your ability to burn fat, your metabolism, your quality of life, and your level of health.

How to speed up fat-burning:
1. Exercise
• Do HIIT only once or twice per week with plenty of recovery.

2. Take apple cider vinegar before bed
• Mix 4 to 6 oz. of water with 1 Tbsp. ACV and drink this about an hour before bed.

3. Improve your sleep
• Take vitamin D3 with vitamin K2 and B1 or nutritional yeast before bed, try a breathing technique (from my video), take a nap.

4. Lower your stress
• Take a long walk in nature, take nutritional yeast, expose yourself to infrared light, do physical work.

5. Stay consistent with lowering your carbs
• Don’t cheat on your diet, and check your A1C.

6. Do intermittent fasting
• In the beginning, consume more fat at the end of your meal to fast longer. Once you’re fat-adapted, reduce your fat. When you’ve hit your goal, add more fat to maintain your weight. Don’t go below 75 g of fat per day.

7. Consume nutrient-dense foods
• Do Healthy Keto® with quality nutrient-dense foods.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Try these tips to speed up fat-burning.
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