10 Tips to Help Over-50's Lose Body Fat!

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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 7 tips for over-fifties and seniors that can help in the process of losing body fat in a sustainable way (without losing muscle).
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...

[@blutamis7697]

1. Avoid ultra processed foods 2. Stay away from high sugar 3. The quality of food is more important than how much you eat. 4. Fasting helps in many ways, it changes the way your body burns energy and reduces insulin resistance.

[@firstnamelastname9631]

I couldn't agree with you more. I changed my eating habits roughly following those 4 principles and I have slowly lost 12KG (~ 2 stone) over the last couple of years. I did cut off processed foods and sugars altogether, the loopholes of 'high' and 'ultra' can be deceiving. The changing moment for me was to record my complete food and drink intake over a month in an app that came with my phone (Samsung Health), similar to Will's first point.

[@elizabethtd1006]

@@firstnamelastname9631Even if ONE of these is missing, it's a disaster . I never used to eat processed or packaged foods, I cook at home from scratch ,I dislike sweet taste in general , and my first meal is at 3.00 in the afternoon anyway. BUT to my idea, if food doesn't come in the form of spicy meze, cheesy tapas , traditional Greek and especially fried stuff, it's not worth its calories . So I ended up 40 kilos overweight before I decided to make an effort . Just by changing the quality of food I've lost 10 kilos so far and I feel really good!

[@firstnamelastname9631]

@@elizabethtd1006 For me the bottom line is the amount of calorie intake compared to the amount of calories burnt. A small serving of fried food will consume at least half of your total calorie intake for the day (chocolate doesn't count). As I said, counting the calories of EVERYTHING I ate or drink through my phone app was the turning point.

[@elizabethtd1006]

@@firstnamelastname9631 Too true, I'm afraid ! That's how I ended up 40 kilos overweight with one meal a day, and never eating sugar . Even if it's olive oil and fresh fish, a portion of it fried is no less than a thousand cal - and it's not a complete meal, of course! You have bread with it, and some dip or other and so on. Now I only remember these 😁but I feel so much better, and that makes it worth it!

[@trinaroe5132]

According to everything I’ve read, intermittent fasting works not just by limiting meals/calories, but by reducing the number of insulin spikes per day and overall reducing insulin resistance, which is what causes the majority of excess weight over 50.

[@barbiec4312]

A good rule of thumb for older people that are exercising moderately (so as not to create stress which causes weight gain) to cause a slight caloric deficit is to take your current weight and add a zero to determine your calories. So, if you weigh 180 pounds, you should eat 1800 calories to be in a slight caloric deficit. Don’t go lower as this also causes stress and makes it harder to lose weight. Appreciate that you mention common sense ways to lose weights. Thank you for that.

[@anaverran3040]

As a health care professional this information was not new to me, but I found the organization of the content and the simplified explanation of the science behind each of your tips to be exceptional! Great job and thank you for sharing.

[@unitavanheerden9455]

I do intermitten fasting and if I do eat I don't eat more then 100g of carbs. Weekends I am carnivore and don't fast .

[@wandabeachnsw]

A brilliant and motivating Physiotherapist! - I try to follow his many instructions (activity do) at least 4/5 times a week - am Australian, 73 year female who still who fixes fences, keep paddocks clear, cut timber with bush saw and care for my horse.

[@junethiel632]

I haven;t owned a bathroom scale for over 40 years now. It was a tyrant, even in the days before I put on some serious weight. The weight gain was entirely due to a back problem which forced me to stop doing thrice weekly modern dance classes. The back problem soon necessitated several major surgeries, causing me to go into serious clinical depression. I flat lined emotionally, due to the happy pill cocktail I had to go on to counter the depression. So, I I simply started eating rubbish and got no exercise for about 2 years , so I gained masses of extra weight. I have so far gotten rid of about 50% of the extra, but then got stuck. Now I do intermittent fasting, but on a keto plan. This works really well for me - suits my age, lifestyle and I have energy again. The community I live in makes walking safe, and I have also started doing some chair pilates, while also following some of your core strength exercises. It all works for me, and that is all that matters.

[@garycraigart3579]

Thank you for your videos. I've found them very helpful and inspirational! Following your advice I am enjoying more satisfying workouts, an increase in muscle mass and losing weight. And I'm 73 years old. Love your vids!!

[@brindlebucker4741]

Tracking your weight helps you stay focused and connected to your process. It shouldn't be scary. Nobody's looking over your shoulder. But it really does help. I do it first thing in the morning. I wake up, go to the toilet, and weigh myself. This reminds me early in the morning that I am on a fat loss journey, and this helps me stay focused all day long. It turns it into a little game- making the needle of my scales move.

[@fhcreates]

Agree! I know I have to focus harder if I see a consistent pattern of my weight rising

[@movieflicktube]

Excellent . I’d add adequate sleep too 😀

[@michaelhilton2210]

I am appreciatiating the videos on HT Physio as I am plannning to introduce regular stretching exercises. Healthy diet and exercise comes down to changing bad habits for good ones. Keep it simple such as make up your mind not to buy unhealthy food and drink when out shopping. If it isn't avaiable at home then you can't have any. Don't get too obsessed with calorie counting.

[@mariannemarek6683]

I am a registered dietitian nutritionist and protein is important but you must consider pre existing conditions. Diet must be individualized depending upon current health conditions.

[@carnivoregal7237]

AND ALL OF THEM CAN B HEALED BY THE PROPER HUMAN DIET. DR BERRY UTUBE CHANNEL. U people r the worst at diet advice. U still give out the government lies for advice

[@petercollins7848]

I agree entirely that individuals must take current health conditions into consideration. The main condition that should be taken into consideration is - the condition of stuffing cake and biscuits into our mouths! We all eat far too much, as there is a ridiculous amount of unhealthy food available to us that in past generations hardly existed.

[@Misrising]

This claim about cheap food is questionable to say the least.c There exists a lack of sustained economic prosperity in North America for the average person since 2020. Food insecurity is alive and well...

[@petercollins7848]

@@Misrising That is because Americans keep voting for parties that look after themselves and big business, and that includes the Democratic Party! Most countries are not really ‘democracies’ at all but a rigged system of political control. Regardless of which party is in, the ordinary hard-working citizen gets poorer, only the rich and politically connected get wealthier. The U.S desperately needs a national health service and longer holidays. In the UK we get up to 5 or 6 weeks a year off, plus 8 what we call ‘bank holidays’, plus a state pension when we retire. The U.S sadly is in terminal decline, which is a tragedy, as the world relies on America to combat Communism and other dangerous ideologies. But big business has betrayed the workers in the U.S , and has farmed out a lot of production to evil countries like China making them into a superpower, at the same time making life very precarious for American citizens. What the answer is I can’t say, as the political parties have the system all sown up. I think that you probably need another ‘revolution’, but that would be hard to bring about. Worker benefits are not ‘socialism’ as the politico’s try to brand it, it is a decent reward for the effort put in. Taxes in the UK are set at 20% across the board after a small tax free personal allowance. But the benefits far outweigh the taxes I believe.

[@denisejames855]

Great content and most of which I know and follow. I'm 76 and do a resistance/cardio/stretch class weekly. I fast from 5pm through to 8am, just because it suits our meal pattern. I don't eat between meals, not feeling hungry is a good thing and yes, water does help fill the hole. I walk and exercise in a heated pool as well. Of course housework is a workout as well.

[@sharonjuniorchess]

All good advice. However I would replace item 2: which focuses on calorie restriction and concentrate on eliminating my sugar intake and cutting back as much as possible my carbohydrate input (i.e starches, bread, pasta, rice & potatoes). Also use your vegetable intake to provide the essential vitamins and minerals that the body needs. A medical friend summed it up as "doing without all the nice things". I never bothered counting my calories but by following these points I managed to lose 10kg over about 5-6 weeks without feeling as hungry as a calorie restrictive diet would have made me.

[@trinaroe5132]

Didn’t mention getting sufficient sleep. Making sure I’m hydrated and getting 8 hours of sleep usually helps me as much as or more than all of these other tips automatically.

[@M_SC]

Thisssssss

[@firstnamelastname9631]

I hope you moisturise.

[@johnroller5198]

Hi Will…excellent tableau of choices given in a convincingly sincere and succinct manner that reinforces one’s willingness to participate with the program…your sparklingly telegenic presentation of life enhancing facts which preserve a desired quality of life to those of us in the senior community is a true testament of the golden value of your character Will…grateful regards for including the occasional option of an “over intake reward” that compensates for studiously maintaining the dreary sacrificial effort…use only chopsticks if you falter…❤️

[@mustafabaygun6676]

I am in 50s sports inj massage therapist. I enjoy watching your videos as i find very helpful. I apply your tips both for me and to help my clients . Great job 👏 thank you

[@georgettesavoie1451]

It seems to me this calculation calories in / calories out has been rejected since a long time. Most importantly, one first would need to get nourishing food. Eliminate sugar & carbs the most possible. Eat lots of vegetables. And yes, you're right, intermittent fasting is great.

[@cathyb6358]

Thank you. This was great advice. I lost about 33 pounds over a 2 -year period. I engaged in intermittent fasting, weighed everyday, and had a health coach. I was encouraged to do intermittent fasting when a friend shared that the intermittent fasting window needed to be at least 10 hours and up to 15 hours. Previously, I thought the fasting window had to be 16 hours. I found that with my work schedule at the time that I could do a minimum of ten hours during the week and up to 15 on weekends. Initially, I thought weighing everyday would be detrimental, but I was able to see what things resulted in weight gain, weight stability, or weight loss. Having the coach was additional accountability. Before I started the intermittent fasting, I was eating more sensibly and not eating out and had already begun to lose weight. Over time, I learned that eating at home was better for me in every way and eating out seemed to always lead to weight gain. My recent physical therapy has helped me to lose weight as well. I wish I had known the importance of resistance training and eating protein - even though I didn't deprive myself of protein, because now I see hollows in the cheekbone area of my face that makes me almost wish I hadn't lost the weight, because I look less youthful. I know, however, that internally the weight loss is better for me.

[@jefferysmith38]

Ppppp😊oo😅only one one one one and and the o😅😅o

[@unitavanheerden9455]

I track carbs not cal and lost 20 kg.

[@patriciaadams3010]

I can't say enough about the importance of tracking. Every time I have lost weight, I've been tracking; every time I stop, even when I think I am making decent choices, I gain weight. I HATE doing it but it's the only thing that works for me! As we age, we just lose that "margin of error" that we once had when we were younger, more active, and had a bit higher metabolism. All that being said- move, move, move. I discovered just today that a 45 minute walk burns 80 more calories for me than a 30 minute indoor cycling session, at least they way I do it. Hmm...

[@yvonnetrigg4745]

Thank you for the motivational advice and practical guidance. Your presentation is captivating 🎉

[@janiekanzler7776]

Thank you so much!

[@wandabrady2178]

Very interesting and helpful thank you for sharing!

[@raewise6345]

Thank you for this video. Very important. Hard to maneuver through life when we are too large 😁😍

[@annetteperks]

Thank you so much I found your video very helpful.

[@catherineglasow1957]

You are so informative and helpful.Thank You.

[@tomharlow2375]

Great advice. Many thanks

[@oliverlondon5246]

Well explained, simple and easy to follow

[@afram4477]

Love this video Will

[@mking7325]

Thanks Will💯🙏🙏👍

[@johanna4676]

Thank u !

[@luluandmeow]

I have just ordered you book and look forward to receiving it, thank you for your videos, I've been doing your exercises and feel great. I have lost a lot of weight quite effortlessly and have maintained my slim weight on a whole food plant lifestyle, eating fruit, veggies, grains, legumes, mushrooms, potatoes, sweet potatoes, winter squashes and minimally processed food. I can eat a lot of delicious food and all my cravings have stopped. I no longer count calories, I do glance at the nutritional info (but I rarely buy food with a label!) Instead I have familiarised myself with the concept of calorie density, i.e. I have an idea of how many calories are in each food group, the best chart is Chef AJ's calorie density chart, which gives calories per pound of veggies, fruit, grains, legumes, seeds, nuts, oils and animal products too. Eating the right food is far more helpful than exercise for losing weight. Of course exercise is amazing and brilliant for so many things but it can also increases appetite and if it's not enjoyable it is not sustainable. I am never hungry on a whole food plant "diet" and I am a volume eater so I get to eat a lot, delicious porridge oats, soups, salads, beans, falafel, tofu, mushrooms, lots of fruit, potatoes, sweet potatoes, they're all so delicious but I don't use oil and I eat nuts and seeds and avocado in moderation. I am full of good nutrients and I'm never hungry so food has stopped becoming an obsession. I would really encourage people to try this way of eating for at least 10 days and see how you feel. Dr McDougall has a free online programme if you're interested. Can I just say that I don't like the word diet, it should be a lifestyle that you sustain and it should not be boring! You can eat large, low-calorie, healthy, nutritious and delicious food that you will enjoy and hopefully go on eating for life, not just a short time. Your taste buds change every few weeks and will adapt to your new way of eating, just be a little patient for a couple of weeks. Personally I love my food so much I don't do cheat days because they tease the taste buds into reverting to eating junk food which I used to do. They would trigger a lot of people into falling off the healthy eating wagon and reawaken cravings. I have genuinely lost interest in doughnuts, processed food, vegan meat and burgers (all processed, high calorie and not very healthy). I eat simply and intend to carry on eating this delicious food for life. The wonderful thing is that when you eat whole foods (that grow in a field!) your cravings will stop over time, there's not need to have cheat meals to satisfy cravings because when your body is nourished and you eat enough food, you will not have any cravings. This may sound too good to be true but I would encourage people to really try this way of eating and see for themselves how well it works. It especially helps people who want to overcome binge-eating/starvation yo-yo patterns.

[@elissadavis5657]

Chef A J doesn’t eat animal products. So yur comment confused me.

[@naturalnikki8675]

Great content!

[@PVVI2015]

Very sensible😊

[@kayplayforth9007]

Thank you Will, Love you very clear and Encouraging Videos 👏👏👏👏❤

[@BoppityBoopy]

I find the learning curve for my fitness pal app to difficult. I ❤️ your channel.

[@margaretwade]

Thanks for this! And, I bought your books for extra help.

[@samechaleph1891]

thank you, appreciate.

[@user-ni8yb3px9p]

Thank you very much. You explained very well and I enjoy listening your explanations. I am grateful for your excellent explanations on your youtube channel.❤

[@whyyoulidl]

Probably like many of the positive comments below, thanks so much for these tips. Truth be told, I'm quite familiar with most of them but having fallen off the wagon more times than I care to remember, this was just the kick up the a*rse I needed to get me back on track. Your presentation was first class and I'm ready to face the weight loss/fitness challenge thingie again. I'm off to Amazon to get your book...

[@francesstager997]

Great Information! THANK YOU! 💪💪💪

[@HT-Physio]

You're very welcome!

[@JorianBilar]

Super GREAT video. Thank You.

[@HT-Physio]

Glad you enjoyed it!

[@adamday2067]

Great advice, especially about the protein gram requirements.

[@EduardQualls]

Cut out sugar, cut the carbs (they're just sugar strung together) to the bone, and you don't need to count calories. In fact, counting calories is old-style, 1970's era, Ansel-Keyes-level twaddle. Don't eat anything from the supermarket that you couldn't make, yourself, in your own kitchen.

[@mikemm40]

Some knew but others like the cheap meal will help with sustaining the fest habits most of the time. also vigorous exercise (cardio) has helped me and was told my doctor it is good for my heart and lungs. I do resistance training too but that tends to hurt my joints more. I am 57 and won't stop moving because it helps.

[@handygote]

Your videos are clear and the exercises you provide require only basic equipment. I've only been watching your channel for a short time, but already I'm recommending them to family and friends. Thanks for posting! One question about counting calories: it's quite simple for packaged food. How do I do that with homemade food? Things like stew or cake.

[@evelynharber6077]

I find it rather amusing that you say to track your weight daily. I do that in fact twice a day just to keep myself in check and yet a friend keeps telling me that weighting myself is self-defeating. I prefer to weight myself in the morning, as you suggest prior to making my beverage, then I start my day very near to what you have suggested. Thank you for allowing me to know that I am doing everything within my ability to get the weight off. Hopefully within two years I will get to where I wantg to be.

[@BigNoseDog]

You omitted two important things. One is the importance of sleep. When you’re young, you can get away with 6 hours of sleep. But I think after the age of 40, 7-8 hours of sleep is a must. You can eat a healthy diet, exercise, and avoid alcohol. But if you’re not getting enough sleep, you’ll have a much harder time losing fat. Second is food quality, which is far more important than calories. Alcohol is damaging to the body. But so is sugar, trans fats, and for many people, gluten. Again, you can get away with these things when you’re young. But when you’re older, the body is far less forgiving.

[@joannaredekop3198]

EXCELLENT explanation skills❤

[@HT-Physio]

Thank you!

[@stevedrake2031]

I agree with everything you said except daily weighing. If you are on a weight loss program of any kind you will hit a plateau at some point. It can last up to a month, and it's very discouraging. I weigh once a month and always have positive weight loss. My problem is always after the weight is off, i go back to my old habits. Losing weight is simple...eat less..move more!

[@M_SC]

Sounds like you should do daily weighing when trying to maintain. That way when you go up more than 2’pounds /1 kilo you can make a slight adjustment

[@PMA65537]

Daily weighing is ok provided you watch the trend rather than individual measurements. Moving averages are described in www.sindark.com/genre/Walker/The%20Hacker's%20Diet-noframes.pdf

[@marilyngoldie5946]

Thank you Will Harlow. Exceptional information presented clearly and with knowledge. Aussie viewer here.

[@rockglen57]

I’m 66 and have been focusing on my diet for the last two years. 30 year plan based on my family longevity. Love your channel. Just tried to order your spiral bound book and not available in Canada :(

[@HT-Physio]

Well done for all the great work you've been doing - I'm sorry the spiral bound version isn't available, I'm currently working on making sure my products are more widely available!

[@TaffmanGuyo]

I'll be 72 next month. I started the Zoe Intermittent Fasting study (it was free) 25th October 2022. My timings have easily evolved to consuming calories within a 6 to 7 hour period, & no calories for the rest of the time (this means no milk in beverages!). So I switched to 2 meals a day, usually ending by 7 pm, cut out snacking between meals, & no evening alcohol after my 6 pm meal. I weigh weekly or fortnightly as my weight varies by 1 or 2 pounds in that time. No significant weight loss for 1st 3 months, then I gradually lost over a stone. Even better I took 3 inches off my belly (measured 2 inches about navel). I tend to end eating with a small handful of mixed nuts. This has worked for me, & I feel so much better, I was a bit low after having a slipped disc 3 years ago & being told about a new reality - I've taken control. I've also returned to playing table tennis after a break of 48 years - 2 or 3 bouts of 2.5 hours!

[@patricebrown6051]

Never thought about averaging the weekly numbers. Good idea.

[@felipearbustopotd]

You'd be surprised how many kcals you can intake, even if you are doing OMAD. Ditch the scales for the reflection of the mirror and how your clothes fit esp around the waist.

[@salonika50]

what is the app tracking calories? thank you!!!

[@luluandmeow]

I have to comment about protein, this seems to be a real concern for people, I am often asked "Where do you get your protein?!" I get it from my whole plant food, we don't need a lot of protein and hardly anyone suffers from deficiency, it seems to be a bit of an obsession in the health world. It's far more important to get enough fibre, which very few people do on an animal-based diet as animal products contain no fibre whatsoever. Beans and other legumes are a great source of protein and if you introduce them gradually into your diet you'll have no problem with passing wind as your microbiome will adapt to it.

[@jackiedines5229]

Erm, nah, just completely reverse what you are saying for about 99% of the population.

[@mercyporras2883]

Just came across your

[@joseenoel8093]

My poor husband thought he was being health conscious buying frozen yogurt, nay, sucrose crap and it never leaves the body (I abstained, somehow it never appealed to me) this morn I learnt artificial sweeteners have a higher sugary taste (course they do)..

[@carnivoregal7237]

Use full fat Greek plain yogurt. Add chia or flax seeds. Protein powder. Nuts.

[@janerogers5717]

Oh dear Will, my heart sank when you said it's all about CALORIE counting! So old hat. At least some of your other advice was okayish.

[@Victorsbzh]

Are the numbers mentioned "calories" or "kilocalories"? Thx!

[@noggintube]

Anything to do with dietary "Calories" is always actually kilocalories. The term Calorie just gets used for ease even though not technically correct (although a capital C should be used to show the difference). An actual calorie would be too small a unit when referencing anything to do with food/exercise so it's just taken as read that the term 'Calorie' means kilocalorie.

[@a.k.1902]

I like your sciatica videos, but calories in / calories out is overly simplistic; hormones control what happens to the food that you eat. If I eat 2000 calories of doughnuts, or 2000 calories of salmon, my body will see and treat those foods very differently and my weight will not be the same on those two options.

[@memelc5655]

I agree ☝️

[@petercollins7848]

Will is absolutely right without going into complicated explanations. We don’t need to worry about the exact scientific constituents of our food. Will said this was a ‘rough guide’. Most people’s problem is not understanding the nature of the food they eat, but stuffing too much of it into their mouths! 😆

[@a.k.1902]

​@@petercollins7848 That's a fair comment about keeping it simple, without getting into detail as you say, as it's more than enough for most people. I totally accept that and am onboard with it. However, chasing calories isn't the most effective method, and you can still keep it simple and a rough guide by saying "Eat real food; avoid excessive sugars, vegetable oils, and heavily processed foods." After a while, weight will normalise by simply having a healthier lifestyle (weight gain, in my opinion, is symptomatic rather that causal of non-mechanical ailments). An example of why I say this is because many years ago I went along to a "slimming" club meeting and the group there couldn't wait to rush up to the table of foods where they could see how many points they could "spend". The idea being, eat what you want as long as the calories are low. The foods were all cupcakes (low fat, margarine based) along with crisps, sandwiches, biscuits. The final nail in the coffin though was when they were welcoming people back to the group, and everyone knew each other. The whole process was fundamentally wrong. I appreciate you might think that's different, but they were all being told the same information about calories, and they were all yo-yo dieters caught in the perpetual loop through bad advice. Just my opinion of course 🙂

[@petercollins7848]

@@a.k.1902 Agree with what you say. The sugars and other low glycemic index stuff is deadly. The only snag is, it tastes great! Calories are one thing, but as you say there are other aspects. I try intermittent fasting from time to time, and also walk miles and miles every week, and that seems to keep me reasonably slim. But I would like to lose a bit more and I know that it is my cake and biscuit intake that is stopping me. Got to get more disciplined!

[@a.k.1902]

​@@petercollins7848 I understand the lure, and if I may offer my personal anecdote of what worked for me on the sugar front, it was going cold turkey with it and also anything that simulates sugar. Before long, you won't want it as much as before (relapses are quite normal of course, but they become less over time). If I buy it, I'll eat it, so the willpower part for me was to just not buy it (as simple as that sounds), and it was very effective. Some years ago I went down the low carb, keto road which was fantastic for my weight loss and health, and after 5 years of that, I thought I would try the carnivore route, and that has been truly amazing for me personally (6 years now). I do include quite a bit of milk (raw milk of late too), which has lactose in, but I'm very tolerant of it. It's also great as it means I'm completely satiated and also satisfy by want for anything remotely sweet. Again, just my N=1 personal anecdote! I wish all the very best with your health 🙂

[@chemurr]

I’ve been doing Intermittent Fasting for some time now and love the results. However, I find it hard to increase protein intake to the recommended amount for my body weight and goals, as I’m not hungry at all. Any suggestions?

[@noggintube]

I use whey protein powder to get my levels up. Very easy to take as it's pretty much a drink once dissolved into water and is tolerated by most people. Vegan options are available for those that don't want the dairy of course.

[@britpopification]

I’m in the same boat. No hunger at all so pretty much make a point of slugging back whey powder in my daily liquid intake.

[@rashmiagnihotri2071]

Will, i have OA in knees medial side , I am watching and implementing your videos. Xray showing reduction in the gap.because of cartilage wear and tear... After i started following your videos, the pain has decreased during daytime, but at the night when I go to sleep, the inner side of my knees have burning pain which is unbearable. Can you please suggest me something for it ? Please...

[@allysonlonge2064]

I have Osteoarthritis and I’ve found one of the best things for pain relief is Devil’s Claw in gel form applied where there’s pain. If you’re in the UK, Holland and Barrett stock it. The relief is almost instantaneous.

[@glacey4906]

Every where I look at low carb diets, eggs are suggested for breakfast. Is there something else???

[@sjr7822]

I wonder if all calories are the same, I was on a potato-cleansing diet and ate all the potatoes I wanted (no fat) and lost weight so fast, it was unbelievable. This last year, I put fats back into my diet. I haven't eaten fats in decades, and the calories were restricted, yet I gained weight faster than I expected. Same with bread, if I eat bread, I know I will gain weight. I don't eat meat, proteins give me kidney pain, the reason that I went mostly vegetarian, People can't believe I am 80, I've been on a vegetarian sort of diet since my 20s. I'm giving up the fats, and bread, once again, it's not worth the extra weight. I don't have a scale, my clothes tell me all I need to know.

[@shelonnikgrumantov5061]

Imho, a missing point here is the difference between calories consumed and calories appropriated by our body. Sometimes, the numbers are very different as far as I understand

[@scrappylifter8318]

I have found that cravings for sugary, fatty foods have stopped now that I'm eating more protein.

[@rcsfonseca]

Is there a way to gain muscle and loose weight (fat)? In one video, you seemed to suggest a calorie surplus for those who want to gain muscle. In this video, you suggest a calorie deficit in order to loose fat. What to do calorie wise, if I want to gain muscle and reduce fat at the same time?

[@kablanetkablanet989]

The body adapts to any form of energy - if you reduce the number of calories the body will get used to it and develop fats even with a low number of calories. So the whole issue of calories is really not relevant in itself but as an addition to other things. So reducing the number of calories puts the body under pressure and it excretes more calories in favor of storage for a worse future. A reduction in the number of calories signals to the body that there is a difficult period and it must adapt to it - by increasing fat for future use

[@kevanhess2105]

Easy way get to healthy.... Cut sugar,Starch eg. Rice Pasta Bread etc.Dont snack.Keep moving.Eat More Meat less Vegetables OR try Keto.🎉🎉

[@cupcake-yr1bs]

Great advice but when you have had your thyroid removed and have tried everything to loose weight it doesn't work sadly. Once the consultant get you off there books and put you in the GP's hands you do not get any help to normalise your hormones you just have to get on with it.

[@TheRuthyc]

But how do we remove fat from the torso yet put weight on in the butt and legs, especially with the over fifties ladies? No hormones, please. I'm skinny, and I actually WANT to put on weight, mostly in the legs/butt/hips area. But everytime I put on weight, it goes only to my torso! The weight distribution is all wrong since getting older. Does anyone have any tips? It would be greatly appreciated, thank you!

[@dimik3855]

Find yourself some literature on "body types". I believe there are four each (male/female) and are controlled by our glands. It's been years since I read about it, and today a web search should be a big help.

[@sharonjuniorchess]

My suggestion would be to exercise those areas to build up your muscles there. A good exercise to start with would be standing up from a seated position (you can use your hands in front of you to help with balance). This will exercise the legs and buttock muscles along with lots of walking. As your legs stomach & buttock muscles get stronger you can do more ambitious exercises or activities that use those muscles more vigorously.

[@fhcreates]

Only thing that works for me is 36 hour fasts once a week

[@mountbeckworth1]

I have a worry with weighing. 1 litre of water is 1kg. So a drink before weighing can make the figures wonky. Better to see if your clothes fit easier. And some on diets conserve fat (an evolutionary benefit) and slow down their metabolism. A longterm approach is best.

[@noggintube]

The 'starvation mode' idea has been busted ages ago. It's simply not true people will conserve fat during a diet. If in a Calorie deficit and a reasonable level of activity is maintained then fat will be lost. Also the idea of weighing everyday and then averaging out the results is to avoid the issue you mention, however I do agree that weighing, at least for me, isn't that important long term as you should be able to see/feel the benefits, but initially it's good to be seeing things are going in the right direction I guess.

[@nsbd90now]

Well, #1 is the thing I hate the most. And yes, I have My Fitness Pal to log in so my remote personal trainer can yell at me.

[@monicaj2677]

Cut out sugar in your diet

[@petercollins7848]

I think as a ‘general’ rule, calories in calories out has to be correct. Look at prisoners of war in recent history who were not fed very much. What happened? They lost a lot of weight! If we get too complicated we become faddy eaters and obsessed with types of diets. Common sense is all you need. The present obesity crisis is caused by simply eating too much and rubbish to boot. I was raised during rationing after WW2 and everyone was slim then.

[@jackiedines5229]

Yea but what is a calorie?

[@petercollins7848]

@@jackiedines5229 You don’t need to know. Just eat less and fast occasionally.

[@carnivoregal7237]

DO NOT COUNT CALORIES EVER. EAT HEALTHY MEAT EGGS SEAFOOD & fats till full. 2 meals. Intermittent fasting.

[@agnescleary2312]

I love your exercise/fitness videos but I'm a bit disappointed that a health professional like you is still pushing the whole calories in/calories out ideology re: weight loss. You're usually so research focused, which makes this even more puzzling.

[@Noegzit]

"Maintain a calorie deficit". Don't eat calories, just eat real food. There is no need to count calories if you eat real food, just eat to satiety, simple. You can always reduce your calories intake from 2500 to 2000 but if most of these calories come from sugar, flour, seed oils, granola, ice-creams, pizza and other ultra-processed foods it won't be great for your health anyway. The 500 fewer calories will just reduce your basal metabolism: you'll be probably hungry and maybe cold all the time. Worse, if you can lose some weight at first you will regain it (if not more of it) once your metabolism has adapted to the "deficit", soon or later. Counting calories is total a waste of time.

[@noggintube]

"Just eat real food" - if it was so easy we wouldn't have the obesity epidemic we do in the West. It's easier said than done, and if Calorie counting helps people then why knock it? It's actually a good way to get people to understand the energy contents of their food and get them to see where the 'hidden' calories are, even in whole foods some are better than others. Also for people leading a sedentary lifestyle (for whatever reason) it's important to be able to work out the point where weight loss occurs and be able to monitor it. Some people are trying to change life long habits, which isn't easy, so they need a guide to help them and this can be a real benefit.

[@Noegzit]

​@@noggintube You're right, changing life long habits is difficult. That's precisely why people should avoid to rely only on a calories counting strategy because it's the hard way. Giving up junk food to eat real food is way easier. Do I need to weigh my Oreos to know how much of them I can eat? Nope, I simply don't eat that crap. Contrary to what you think eating real food isn't that hard: just avoid food that generally comes in a package with a barcode and particularly when there is a long list of ingredients. Avoid ultra-transformed food which contains principally sugar, seed oils and white flour. How is that difficult? 🤔 You pointed it out, we have a pandemic of obesity and metabolic diseases - it's not just the West it's global - but the reason for that is that most of the food we eat is ultra-processed food (70% of our calories come from sugar, seed oils and refined grains). By the way junk food come in packages indicating precisely how much calories there are per unit of mass or volume. So having a calorie count does not really seem very helpful to tackle obesity. Counting calories means weighing each portion of food you eat. It's not easy, it's a waste of time and it can be very unhealthy: if most of your calories come from muffins, donuts, pizzas, chips and sugary drinks you won't be great even if you have methodically counted all the calories you ate to get no more than your targeted daily calories intake. And anyway things are a bit more complicated than calories in, calories out. I hope for you you don't believe that 100g of meat and 63g of pure sugar have the same effect on our metabolism and are used the same in our body, even if they both contain the same amount of calories.

[@noggintube]

@@Noegzit I'm not saying you're wrong, I'm just saying it's a very complex topic and that for some, having a very simple guide is helpful. Not everyone wants to get into the detail (if they did we wouldn't have this issue), so a simple guide based around calories is a good start, that's all I'm saying. I would hope they would go further and research things more so they can then base their diet around sound scientific findings (not anecdotal or click bait social media content), and we can agree on a lot of the basis for a sound diet I'm sure, but unfortunately it's not the case for joe public. That was merely my point :)

[@flaviamilani1927]

You obviously don’t know anything about nutrition . It’s carbohydrates, sugars and alcohol that make people fat. I’ve lost 48 pounds with a ketogenic diet and never tracked calories. Once your hunger signals allow you to self regulate there is no need at all . Do you think animals in nature need to count calories to maintain a healthy weight ? It’s the carbs and sugars that completely throw you off course. I wrote a small post it to a friend : 200/300 grams protein ( meat , fish , eggs , cheese) , 200 /300 grams veggies all except potatoes. No pulses t( 70% carbs) , no fruit except berries. He lost 30 kg ( 60 pounds roughly) . If you want the explanation as to why this works watch FAT FICTION on KZbin. Don’t make things so complicated!!!!!!!!!!

[@memelc5655]

You are not correct. Calories in calories out does nothing for weight loss. Many studies have proven this.

[@luluandmeow]

I agree, calories matter but it depends what you eat and even when.

[@petercollins7848]

I think as a ‘general’ rule, calories in calories out has to be correct. Look at prisoners of war in recent history who were not fed very much. What happened? They lost a lot of weight! If we get too complicated we become faddy eaters and obsessed with types of diets. Common sense is all you need. The present obesity crisis is caused by simply eating too much and rubbish to boot. I was raised during rationing after WW2 and everyone was slim then.

[@brendanoreilly4846]

Dosent matter how you do it ,as it all come down to calories in calories out....

[@uhadonejob]

3 minutes in and your video is so out of date. You really need to update your knowledge if you are going to advise people. Calories are largely meaningless relative to the other factors. Learn about insulin, eating frequency, and the difference between carbs, fats, and protein with respect to diet. This is the first of your videos that was disappointing so in general I think your content is very good but you should stick to things you know about. If someone tells you they are a nutritionist run.

[@petercollins7848]

I think as a ‘general’ rule, calories in calories out has to be correct. Look at prisoners of war in recent history who were not fed very much. What happened? They lost a lot of weight! If we get too complicated we become faddy eaters and obsessed with types of diets. Common sense is all you need. The present obesity crisis is caused by simply eating too much and rubbish to boot. I was raised during rationing after WW2 and everyone was slim then.

[@twofeathers6540]

i am over 77 thanks have fun

[@josesolayao5019]

Comment...handsome.🤣

[@stephenridley1153]

He's certainly a "looker" 😂