hello everyone today we're gonna be talking about some fat loss myths my
name is Volet Reveira I'm a psychologist in Montreal which is in Quebec Canada
and this channel is about helping people to understand that their thoughts
beliefs and perceptions affect our actions and feelings there are some
common myths that we believe about fat loss that are just not true and the
first one I want to talk about which actually characterizes obese people as
having a character flaw which is absolutely not the case is that you're
just too lazy to lose weight that you don't have the willpower to lose weight
and as Jason Fung pointed out you're hungry because your body is increasing
the ghrelin you're decreasing your metabolism you're not burning it off
that sets you up says you don't get fat because you're overeating you're
overeating because you're getting fat right which sets you up for the proper
question what's making you get fat what's the ultimate cause of obesity and
again it's insulin but if you go back to William Banting he understood that
refined carbohydrates led to obesity now we realize that refined carbohydrates
increase your insulin which leads to the obesity and this guy Banting was in the
1850s right like a hundred and fifty goddamn years ago they knew this if you
try to treat it as a caloric deficiency and you say that it's a personal choice
are you gonna fail right if you understand that this is a disease which
is related to insulin then you understand why you treat it the way we
do so what raises insulin the most from a dietary standpoint refined
carbohydrates right the sugars the refined grains what raises it the least
natural fats right olive oil avocado it's already been shown that there is a
psychological connection between eating foods that contain sugar and the reaction that
we have in our mind right that our brains actually react to sweet foods our
brains actually react to pleasure of eating sweet foods so one of the things
that I want people to understand is it's not about laziness as much as it is
about there's a certain level of addiction that exists to sweet foods and
the more that we engage in eating sweet foods the more that we want to eat sweet
foods and is not just sweet like in sugar candy any food that has a
carbohydrate so even something that savory like chips like potatoes a savory
like I can't think of another savory food right now but savory foods caused
us to have the same reaction as long as there's a high level of carbohydrates in
them so it's important for us to recognize that there is a physiological
reaction that is caused in our minds by eating these foods the other idea I want
to talk about is calories and calories out right so this idea that basically no
matter what you do as long as you have a calorie deficit then you're going to
lose weight and it's going to be fine I think one of the things that we're very
short-sighted in is that for example if I eat a cookie it's not the same thing
as if I eat some bacon for example the the macronutrients in a cookie and the
macronutrients in bacon is not the same even if I eat a hundred calories of
cookie and 100 calories of bacon what it does
in my body is not the same so my insulin response to a cookie is very different
than my insulin response to bacon which is important because our insulin
response determines what happens to the calories that we eat do they get stored
or do they get are they free to be used readily available readily at that point
in time what people ignore is that when we eat carbohydrate heavy foods then our
storage is turned on right away and therefore we are storing majority of the
calories that we're taking in so this idea that calories in calories
out is the answer again it's a fallacy because we are very aware that we can
eat high-calorie foods that have more fats in them and use that energy right
away so therefore just not store that energy compared to when we eat
high-calorie foods or even just regular calorie foods that are carbohydrate base
and most of that gets stored so my point is this the calories and calories out
doesn't work one other thing that I mentioned that dr. Fung pointed out is
that the pathway that we are using when we're talking about storage so ingestion
and storage of or use of calories is not the same system as when we're exercising
so basically it's not that if I eat a cookie today and I go work out that that
cookie is being burnt no because that cookie is affecting the insulin level
that I have in this moment whereas the energy that I'm using to exercise is
coming from things that I ate yesterday so it's not even the same system it's
not a you know calorie for calorie the other thing to point out is that even if
I were to do you know a run or the amount of calories that you burn on a
run or in any other kind of exercise that from working out of the gym does
not compare to the amount of food that we ingest daily it's important for us to
recognize that exercise is about strength building it's about flexibility
it's about keeping our body healthy versus diet and nutrition is about
ingesting and weight control so we should be conscious of the nutrient
density of the food we're eating but also the other thing that we're doing is
we're managing our weight when we eat food so and trying to separate those
things I think is very important for us because if we want to be healthy we need
to understand that these two things are very different we eat food and our diet
is about controlling our weight exercises about being strong and healthy
and able to to do the things that we physically want to do the other fallacy
that exists that we need to be conscious of is the idea that our body's
absolutely need carbs and that this is an easy one I'm not even
a lot of time on it dr. Fung talks about this as well there's no and actually
almost every doctor talks about this as well
there is no essential carbohydrate our bodies actually make carbohydrates and
there further isn't an essential carbohydrate again psychologically
mentally if we don't understand this then we will keep consuming carbs
thinking we need them when in actuality we don't what we need so what we cannot
produce ourselves our proteins and what we cannot produce ourselves I don't
believe we can but we there are essential fatty acids that we need so
those are the things that we need the third I'm sorry the fourth myth that I
want to talk about is the fats are bad okay so there's so much talk out there
about fats being bad and I think one of the things that we've learned over the
course of the last few years and again there's so many people talking about
this but the reason I'm talking about it is that from psychologically we've grown
up at least I know my generation grew up being told that fats can make
you fat and now everything has shown that that's not the truth by raising
fats at least in my diet my weight has become regulated and so one of the
things that we recognized and start to recognize is that the things that we
were told over years which keeps us afraid right if I've been told over
years that eating fat is gonna kill me I'm afraid to change that even though
all the evidence is showing that it's not the case so what you need to do is
educate yourself don't take my word for it don't take anyone's word for it
get out there and educate yourself find doctors and read that read the research
you can go to PubMed and read the research help yourself to understand
what's reality and what's not reality there has been so much low fat low fat
low fat talk in the last 50 years and yet increasingly our world is getting
fatter and fatter and if we go back to before fifty years ago
most of us were most of the adult population was at a good weight
something happened in the last 50 years and it's this low-fat craze that's come
along and we stopped eating healthy fats and we've started eating foods that have
extra carbohydrates in them high-fructose corn syrup and
and just sugars in general to keep to preserve because sugar is a preservative
and we don't realize that we're causing our own weight to go up one of the things
that I will put out there is an idea to you is that not only do we need to
understand that fats are not bad we I need to understand which fats are not
bad yes vegetable oil is not great for you
yes you know peanut oils and the oils that
are that are man-made are not good for you but natural oils for example the fat
that comes along with the meat that you eat that's fine the fats like olive oil
coconut oil which are real oils like these these products actually have oils
in them avocado oil these are fine we need to know which oils are good to eat
and then consume them and we need to know which fats are good to eat and
consume them like for example the fat that comes in your eggs is great for you
um so like I said I think the most important thing that I would like you to
do is do some research don't take my word for it don't take anyone's word for
it we need to make sure that we're doing the things that are keep us the most
healthy we need to also listen to our bodies how do you feel when you eat low
carb low and most people are doing low carb and low fat which i think is
another mistake that's happening because you need an energy source carbohydrates
are an energy source but so are fats an energy source and if we're taking the
carbs out then we have to replace with fats which is what they did in the
reverse right they took the fats out and they replaced with carbs because we need
energy but look at how this is affecting our bodies right one of the things that
they don't tell you about carbohydrates is that they are very very inflammatory
most people have such inflammatory reactions I know that I did and I wasn't
even aware that I was having an inflammatory reaction until I took them out of
my diet and when I took them out of my diet was I amazed to find out that a lot
of joint issues that I was starting to experience went away I felt so much
better in terms of my ability sleep my body just felt better I was able to cure
a hip issue that it was being created just by removing carbohydrates out of my
diet I think one of the things that we don't recognize is that we are doing
things on a daily basis that harm us because the but because it's a slow pace
because it's not a fast-acting situation it takes years to show itself and I
think that that's part of the issue now the fifth thing is that you're
genetically wired to be at a higher weight well again I think that a lot of
people go through their routine and because of your routine you end up at a
certain weight one of the things again that I noticed is that I just to talk
I'm gonna go this kind of links back to the calories and calories out idea
when I started to have my hip issue which was about a year I was just over a
year and a half ago I started have my hip issue and my first thought was okay
well maybe it was a weight issue because it was a hip issue and I thought okay so
I was overweight at the time and not unhappy about being overweight because I
wasn't that much overweight but just I was away at the time and I thought okay
well maybe if I lose some weight my hip issue goes away so I started walking
and in all fairness walking helped my hip so what do we know we know that
movement and exercise is good for us and that's terrific
it didn't change my weight at all so I walked and walked and walked and walked
and I did I walked for more than six months every morning without fail I got
up I went for very long walks and it didn't change my weight at all however
it made me feel better so being I was energized and my hip felt
slightly better but not at all not at all solved when I walked I was able to sit
for a few hours when I didn't walk I couldn't do it so it helped me however
here's the thing my weight stayed exactly where it was I took sugar out of
my my life so I cut it down dramatically and dramatically and I lost weight and
this is what's interesting about this is that the reason I took sugar out of my
life was because I learned that sugars inflammatory and I had an inflamed hip
so my thought was take the sugar out my hip inflammation will go away I'll feel
better well I took the sugar out and my weight dropped my hip also felt better
it felt better dramatically quickly but it completely
felt better about nine months later is that right no I'm wrong it felt
dramatically better five months four months later I felt better four months
later my weight was also dropped so here's the thing are we wired to be at a
higher weight no I took sugar out of my life in my weight drop so if I was wired
to be at a higher weight then I would have stayed the same way even though I
took sugar out right I replaced it with a bunch of fat my weight would have
stayed the same so there's something happening there we're not wired to be at
a specific weight and the final thing I'm gonna say is that how I feel is
unrelated to my weight so that's not true because my hip was hurting me
I had circulation issues I had joint issues emotionally I would say I felt
good because I was happy in my life physically I felt bad I didn't know how
bad I felt until I dropped the weight so can I say that how you feel is unrelated
to your weight I can't say that and I don't think it's true I think the
reality is is that how you feel how you how much you weigh impacts how you feel
especially because in our society were judged we're judged by what we weigh were
judged by what we're able to how much we're able to maintain our weight at
what's the correct weight now here's the thing
when I was weighing more I still engaged in all my activities I snowboarded I
skied in the summer I cycled I skateboarded I
do a lot of things so was it stopping me from living my life no but was it
affecting how I felt absolutely as I know today my back issues have gone away
that so many things was struggling with that you know what you when you get used
to living these things if you see I can I can barely remember them because I was
so used to them being there they were just part of how I felt all the time and
now they're not so yes how you feel is affected by what
you weigh what are the psychological things that come along with this well a
lot of people eat emotionally so it's interesting because if I feel bad and
then I turn around and I eat because I feel bad there's an emotional connection
to eating the same way that if I celebrate by eating there's an emotional
connection to eating so then my weight and my my overweight is not strictly
calories and see this is a whole idea that this calories and calories out yes
that plays are huge role on some level because of course if I don't need
calories I will just lose because I'm not eating anything but at the same time
there's a bigger psychological something happening there that if I eat because
I'm happy or eat because I'm sad or I eat because I'm bored all right if I'm
eating emotionally then I'm not actually paying any attention to the calories at
all am i and now if I'm doing emotional eating that means that probably what I
am eating is more about the taste than about the nutrient value okay so now we
know that I'm not really being that I might not be being that careful about
what I'm putting in my mouth the other psychological issue is this idea that
today we see fat as ugly so if I'm overweight I'm not as valuable as a
person if I'm overweight I'm not as pretty if I'm overweight and not right
and so this reinforces the idea that you need to be thin but then of course if
I'm not then I'm gonna feel bad about myself and I feel bad about myself and I
might eat so to see the connection happening there your worth is based on
how sexy you are another psychological issue that we have all of these things
come back to me finding ways that I might not feel good about myself and if
I don't feel good about myself I can end up eating more right emotional eating
what about the idea that I won't be able to control my eating when I'm at a party
or so you know a lot of this comes up when you talk about people who are in
for example the ketogenic diet this idea that if I go to a party how am I going
to eat there because people aren't keto at the party right because most people
aren't keto and so if I'm at a party like how will I
find food to eat and what I find interesting about this argument is that
and almost every party that I've ever gone to there has been some kind of meat
and some kind of salad some kind of vegetable so theoretically if I'm at a
party the chance that I'm gonna find something to eat is very high now this
makes me question then when someone's saying this what are you really saying
what you're saying is that you're afraid for people to know that you're eating
differently than they are and for me the question is who's more important that
other person or your health when you go out and you have a specific diet that
you're following whether it's keto or paleo or vegan or regardless of what you
need to take into consideration how you feel when you eat the way that you eat
one of the nice things one of the nice things about eating ketogenic diet is
that there's usually something that you can eat no matter where you go
it's basically high-protein moderate protein high fat low carb right
extremely low carb so if I'm eating that way moderate protein means I can
eat any piece of meat and as long as I keep my carbs low I'm probably going
to be fine right and if I happen to be in a phase where I'm losing weight
anyways then the fat will come from me so the truth is is that we talk
ourselves out of doing the thing that we know is healthy for us so we talk
ourselves out of eating appropriately when we go out because we're afraid that
other people will notice that we're not eating like them now the other part of
that story is not just that it's also that maybe I'm gonna feel jealous if I
can't have so I can't have chips I can't have cookies I can't have right I feel
like that's the other thing that we do to ourselves that's really unfortunate
is that we focus on what we can't have versus on focusing on what we can have
most people today wouldn't go out and order a steak or order a pork chop or
order right because going to come with fat on it and they're like so afraid to
eat the fat most people today don't eat bacon
because they're afraid of the fat most people like there's so many things that
you can eat when you're on a low-carb high-fat diet especially on a keto diet
there's so many things that you can eat that other people don't eat anyways that
the truth is is that you're in a good situation regardless you're not eating
high high carb things but you're eating the high fat thing so rather than focus
on what you can't have try to focus on what you can have and the other
unfortunate psychological issue that I see often is the idea that I can't give
up X so whatever food that you love that you think you can't give up I guarantee
you that if you start focusing on your health more so than on individual foods
one of the things that I recognize when I had my hip issue and then I move
forward and I just said you know what I'm taking all the carbs out because at
the beginning my thought was carbs are inflammatory
get them out of your life and see what happens to your hip that was my plan but
when I took carbs out and saw how good I felt taking out the carbs didn't even
seem like a problem at that point it was like what was I waiting what was I gonna
gain by having these foods now of course I think for any person you know you have
this I can't give up attitude and it sticks with you for a little bit I am a
person right it was in my head that oh you know like at the beginning I was
feeling great and then at some point it crossed my mind is it oh I'll never
believe these things again and it was in my head a little bit until what happened
well guess what I ate a starchy vegetable and I was woken in the middle
of the night with joint pain joint pain that I hadn't felt in months and guess
what I learned I'd rather not eat a starchy vegetable and feel good than eat
a starchy vegetable and feel like this and I feel like for every person on the
planet there's gonna be your version of this somehow if you allow yourself to
get healthy and then tempt fate and go back to how you were eating before and
feel like I felt bad not even just a little bad I felt horrible
it reminds you that that food wasn't helping you now
maybe you'll be one of the few that can go back and forth and feel nothing
that's terrific too none of us are gonna know until we try right but it's a myth
to think that I can't give it up because trust me
I haven't had I haven't had a cookie I haven't had a chocolate bar I gave it up
right and if anyone knows me they know that chocolate was my my kryptonite and
I gave it up so we can now how do we do this right and there's the biggest part
of this whole story is how do you do it you do it by focusing on the next five
things that I'm about to tell you number one eat healthy food and I know that
seems like a silly thing to say but it's the reality when I focus on eating
healthy nutrient-dense food then where does a cookie fall in right where does
chips fall in they're neither nutrient dense nor healthy when you focus on
nutrient-dense healthy foods you end up in the space the dr. Berg talks about I
know if you've heard of dr. Berg he's one of the doctors of talks of talks
about ketogenic diets seven to ten cups of vegetables and salad per day high fat
moderate protein honestly he says that he says that he says that he says it
because it's so important that we need to do it so does dr. berry say it
vegetables protein fat we don't need cookies you don't need chips what you need to do
is eat nutrient-dense food and stop when you're satiated and you eat again the
next time you feel hungry if you do that you'll feel good the other thing you
need to allow yourself to do is drink adequate liquids it doesn't necessarily
mean you're eating you're drinking eight cups a day because actually you probably
don't need it especially since you're not eating carbs so you're not gonna be
retaining water so your balance of water liquids and your body's gonna be better
but you need to drink enough to feel good to feel okay to feel well get
enough sleep now this is the the card that I didn't know was so important and
once did I did more research I figured out
how important it is when we sleep well we allow our hormones to be well
regulated so it's part of the process of regulating sleeping at adequate periods
of time so getting sleeping through the night the night hours so especially
those hours you know between 10:00 and 2:00 like being asleep during those
times apparently really really important there was a Shawn Stevenson's has a book
out about this sleep smarter and apparently that's a really really
important thing to do is to sleep during the right periods of time and I think
that when we allow ourselves to do the things that'll help us to to feel good
like sleeping the amount the amount that we should and and at the times that we
should it helps our body to regulate itself you know so much of what's wrong
with us is about poor nutrition poor exercise and poor diet I wish me to the
next part which is move your body I'm not saying the exercise is not necessary
of course of this exercise helps you to be strong exercise helps you to be fit
and able to do what you want to do so you need to exercise does necessarily
mean you need to exercise in the gym you need exercise in a way that you love it
and you will do it so for me it's walking I love walking and I love sports
so I love skiing I love biking I love so I do things that
I know I'm gonna do because I love them you need to find your thing and do it
because you love it the final thing that I'm talking about is managing your
stress so that's talking about managing the people in your life that's managing
a work that's managing social interactions of hobbies you know there's
good stress if there's bad stress right so for example some minor obstacles at
work can be a good stress you know small interactions with like debates with
friends can be a good stress working out is a good stress however the flipside is
that if I have constant negative interactions with my spouse if I feel
unappreciated at work like those kind of stresses will damage you because it
keeps your cortisol levels high and when our cortisol levels are high it
interferes with our other hormones and especially one of the things that
cortisol high cortisol can do in terms of
weight loss is it can cause you to kind of slowly break down protein creating
high levels of sugar in your system because don't forget when your cortisol
is high usually that means that there's a stressor in front of you that you need
to fight somehow and your body is gonna want you to have sugar four quick
interactions and because it doesn't know that this dress is a person that you're
just going to talk to and so that will affect your weight though if you have
extra sugar in your system because your cortisol is putting it there that will
affect your weight so we want because gonna make it insulin go up we want to
focus on managing your stress so that you can maintain good positive health I
really hope that you found this video helpful and especially that last one
managing your stress like this is again where interacting with the psychologists
and learning how to manage people learning how to manage work situations
learning how to manage family situations learning how to improve your
relationships that's the kind of thing that you can do is going to improve your
ability to have a happier life one of the things that is important for us to
recognize is that every one of these things that we're trying to work on is
going to lead to you improving your life long term I hope you found this video
helpful if you did I would love for you to comment in the comment section how do
you think that this will help you going forward in your life I would really love
if you have any questions for future videos that you put it down there - in
the comment section if you haven't already please subscribe and click that
bell so you'll know when my next video is coming out I want to thank you for
watching mind blowing health and wellness with Violet and I'll see you in
the next video
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