How To Lose Weight And Get Fit

0:00 all right so this is gonna be more of a I don't know static stationary less eventful video but I get a lot of comments from people or questions messages on Instagram Twitter social media in general for people asking like tips and advice on dieting workout tips how to lose weight how to get in shape things like that because obviously over the past couple of years I've put more of a focus myself into not just sitting in front of my computer all day and trying to make an effort to go exercise and pay a little bit more attention to the food I'm eating and as a result there's been a bit of a change in in my physique whether or not that carries a cross on camera right now in case anybody finds this video via just searching for like

0:46 them the weight loss tips or something like that I don't know it's gonna end up being titled but maybe they're looking at me like you're not the person to be telling us about this doctors hate him the camera does add 10 pounds and I've said this before but it's like when you see an actor on a TV show in person they're always tiny it's so thin because the camera does add 10 pounds so they look more normally proportioned when they're on TV but then in person it's like oh my god you're actually really really tiny not like height wise usually taller than me but as far as you know body part size and all that in any case I figured I'd give some general really straightforward tips to anyone watching this because I feel like everywhere it has a tendency to overcomplicate things

1:32 and a lot of it is because people all over the place are trying to sell you workout guides and meal plans and all this it's all in an effort of monetization and so it gets overwhelming you're like there are all these advice and tips and things I have to do if I ever want to like lose weight or get into shape I don't know what to do it's very straight forward the most important thing if you want to lose weight is simply and I'm gonna sound cynical and I don't mean to sound cynical or or rude it's just putting less food in your mouth that's all there is to it now if we want to get into a little bit more detail your body exists in a state of a Librium so if you are just to lay around in bed not move a muscle all day your

2:17 body has its basal metabolic rate BMR for short and you're gonna burn a certain amount of calories just dependent upon how much mass primarily you have in your body now you based upon like muscle and fat in your body composition it can fluctuate a little bit but it's almost entirely for the sake of this video which is based upon how much you weigh the more you weigh the more calories you're going to burn naturally on a daily basis and your weight is a direct reflection of the amount of calories that you put in your body combined with how much you work off but if you are sedentary it's basically just directly proportional to how much food you're in taking so your mass is going to reflect how much you eat so if

3:03 you eat less your mass is going to adjust to find that equilibrium to where you are burning the new amount of calories that are going into your body so it's as simple as that you eat less food and you will lose weight so you take whatever you have now reduce it a little bit and now I should say disclaimer there are certain medical conditions that exist that this does not apply to but I'm talking about the grand majority of people here I'm making generalizations if you reduce your intake you will lose weight because your body will reach a new equilibrium in order to compensate for that so that's that's it if you're just looking to lose weight just adjust your eating you can't outrun a bad diet the amount of calories that you burn doing like an hour of

3:51 exercise even if you're going hard you can nullify that immediately by eating a cookie or something like that so like you just focus on your food intake and you know the same not a bad diet it is it is very true and it's something that it took me a little while to actually realize that when I first started getting into the the exercise routine it's you also have to pay attention to your food intake so I think a big point that I want to make here in this video actually is that I don't believe in doc I think there's all these diet fads out there but the problem with diets is that they create a temporary means of eating for the sake

4:37 of trying to lose weight but the problem is when you get to the end of that diet if you go back to the exact same lifestyle of eating that you were before you're gonna end up right back where you were again your body exists in a state of equilibrium and if you shift that equilibrium with the diet yes you're gonna lose some weight but then as soon as you go back to what you were doing before then your equilibrium is just gonna shift right back up to where it was so unless you are a fitness model or an athlete you need to make a certain weight for a way and you have to look really good for a photo shoot unless you're that dieting is just not really a thing that you need to look into you need to look into a lifestyle change for

5:22 your diet and so it's like just small but manageable changes one at a time over a long period a gradual amount of time are a much better way to do things than just being like alright it's time to start this diet where I just completely overhaul the way I eat and I'm gonna do that until I hit this weight and then alright I hit my weight now I look I can just go back and eat everything that I would no you can't do that so just that's soda that you're drinking it for lunch shift that to wat it or if you're like me and you have a bit of a sweet tooth you can do a zero calorie drink zero calories yes their heart debatable health issues with artificial sweeteners and all that we're not gonna get into that for the time being take that lunch drink and you now substitute that to water that's a that's a pretty

6:08 manageable you can hold that for a long period of time you are cutting out just that little bit then you say okay you know what rather than having orange juice for breakfast I'm gonna have water there as well all right you did that a few months later you just do these little steps here and there and it'll allow you to just slowly cut out bits of calories here and there that will shift your equilibrium downward you're in taking less food and you're gonna have less mess that has to burn that see you lose weight so I just try to tell people focus on lifestyle changes don't look at diet fads don't buy into that unless you're just you need to hit a certain weight by a certain date do you like fitness models and athletes in which case probably not watching this video you know all the information here already that's why you're doing what you

6:54 do just look into things that you can cut out here and there boy the little after-dinner dessert thing once a week that you might have otherwise had and you know you can train yourself as long as you do it gradually you're not going to hit a point where you're like alright I've achieved this and then just binge back into everything yourself a little bit of flexibility you can have cheat meals and stuff it's not gonna kill you as long as overall you're making a change that trends towards in taking less now of course there's also exercise and does help very much especially because if all you're doing is eating less food you're gonna lose fat and you're gonna lose muscle and if you want to build up a little bit of muscle to gain some definition then you know throwing a little bit of weightlifting in there it's very helpful but you know it's like

7:39 just any sort of activity any sort of weight lifting at all is going to be a net positive over zero you don't have to overthink it yes fitness guides start being helpful once you reach a certain point where you're like plateauing because you've really been at it for a while and you think maybe you could use a change chakra system into some new muscle building in different places but for the most part it's like it's just common sense you don't have to like get overwhelmed by all the information out there it is as simple as eating less food if you want to lose weight and then if you want to get a little bit more def pick up some heavy things that's all there is to it at least as a starting point and if you're already you know at a place where you're kind of getting into a bodybuilder spirit you're probably learning quite a bit on your own and you everybody's body works differently and I

8:27 should qualify this whole video by saying this applies to the majority of people there are those who have medical conditions where things might not abide by what I have said here and I acknowledge that but so I'm just speaking to the grand majority if there's no like digestive issues or the thyroid issue or something like that which can impede with you know the stuff that I'm saying here so anyway I just wanted to make this video because it is aimed at addressing all of the the messages that I get from people across various platforms and hopefully it's of help I know that there undoubtedly countless other videos on YouTube saying what is effectively the same thing but

9:12 maybe you don't watch those other people and you watch me and this is the first messaging you're hearing of it so I just thought it could be worthwhile because if I could even make one person a little bit healthier through what I'm saying then I think that makes the video worth it so anyway don't overthink things just you know aim to make some gradual changes to eat healthier and that's the primary biggest thing that you can possibly do for yourself we'll leave it off there thanks for watching hopefully this hasn't been too off-brand too weird but anyway that's that no weird like 1942 walk

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