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“Doctor, doctor, I can’t lose weight, no matter what!
And I don’t eat anything!”
Sorry guys, this is a kind of rant today, since faced with a patient telling me this (almost daily),
but hardly anyone listens to or believes
the next things that I’ll explain in this video.
Hi, guys, This is dr.Fox from the Fox's Power Basement.
Please, like and subscribe.
In my doctor’s office I get consulted almost daily by patients wanting to lose weight.
They are not interested in building muscle, nor obtaining an esthetic physique, most of
them only want to see the number on the scale go down…
My first reaction is always to ask whether they’re already following
a caloric restricted diet.
In 90% of the cases people do not answer with a straight yes or no, but instead immediately
state they “almost eat nothing at all”.
Then I ask what they had for breakfast.
Typically the answer is “Only a few toasts, even without butter!
And a bit of cheese spread…
Cheese is healthy, right, one needs his calcium for his bones….”
… well, you get the idea.
Then lunch…
Typical answer: “Oh, I don’t take lunch, only a ham and mayo sandwich”.
What will you have for dinner?
“In the evening we only have a small pork chop, with some vegetables and potatoes.
We don’t even take any sauce any more!”
Later as a supper anything in front of the television?
“Only a bit of nuts.
They contain healthy fats, right?
I use to eat potato crisps, but I switched to nuts, but this does not seem to make me
lose any weight!”
You get the idea, and I’m sure you fitness people have all heard this kind of things
all around you.
We can’t blame people for not knowing that their toasts and cheese spread contains all
together 400-500calories, their sandwich for lunch up to 700calories, their evening dinner
probably about 800-1000calories, and their nuts around 250-350calories, adding up to
about 2450calories.
And then I haven’t even asked what they are drinking the whole day….
“a few cups of coffee with milk and sugar, one (not diet) soft drink,
and a glass of whine with the dinner, easily adding up to a 400-500 extra calories”.
A total of a roughly 3000calories is not really ideal for losing weight,
nor is it “almost eating nothing at all”!
When I worked in the university clinic 20 years ago, a young female colleague doctor
suddenly did not take lunch in the restaurant of the clinic.
She said she started a diet to lose weight, and only brought to lunch a big piece of fat
cheese (like brie) in stead of lunch.
I am sure that minimum 300gram of cheese contained more calories
than my lunch full of protein and veggies.
Big studies have repeatedly shown people underestimate the amount of calories they’re taking in.
Even if people think they’re eating “clean” and healthy foods, if they are feeding their
body more energy than it burns, they will get fatter.
People typically tend to make this 2 excuses:
A) “But I don’t have time to go jogging or to work out.”
Well, don’t worry, to lose weight you don’t have to work out or perform any cardio.
Make sure you take in less calories than you burn, even in sedentary state,
and you will lose weight.
Cardio can make is easier, because you will simple burn more calories,
but it is not necessary at all.
and B)
“Being overweight runs in the family.
Really, it’s just in my genes.”
or “I have heavy bone structure”, etc
Well, even if that was true, you can still
manipulate your body’s energy balance and
take in less calories than you burn and lose weight.
No genes or bone structure will change that scientifically established fact.
So the solution to losing weight is rather easy.
Actually, everyone knows how to lose fat (eat less calories and burn more by moving more).
But in the general public hardly any-one can do it and sustain it.
So start out by tracking what you eat.
Learn how many calories you need to lose weight.
Learn guesstimating normal portions and learn portion control.
Eat more unprocessed food with less calories, more fibre and more volume.
Don’t drink calories.
Calorie-rich beverages are not filling, and hardly contain any micronutrients and fibre.
And lastly, you don’t need meal replacing shakes or meals.
You need to adapt some simple lifestyle changes that can become permanent and sustainable.
I hope you enjoyed this video.
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