17 Biggest Lies About Weight Loss

Common weight loss mistakes are believeing that you can get a six-pack just by doing crunches, eating late at a night will make you fat, and the anabolic window exists so you need protein immediately after your workout. This video will show you how these three are fat loss myths and also help you uncover the 14 other common fat loss myths. Find out if you're wasting your time on old fitness misinformation and the reason why you're not losing and more weight or belly fat.
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Losing weight can be pretty straight forward, but as soon as you start to search for the best ways to lose weight, there's no doubt that you'll run into some myths and bad advice that'll make losing weight harder than it has to be, and might even throw off your progress. So today I'm going to run through the most common myths and lies that many of you still believe about burning fat and dropping pounds off the scale.
And the first myth is the idea that eating small but frequent meals will boost your metabolism. This is a very common widespread belief, so it's okay if you've been under the impression that it's true. There are even some doctors still pushing this false information. But the research shows a different story. In fact, a large meta-analysis found that regardless of whether you're eating all your daily calories at once or instead you're splitting them up and nibbling throughout the day as long as calories are matched there should be no difference in your metabolic rate. (1) So focus more on setting up your diet in a way that you can be consistent with rather than worrying so much about your meal frequency. You don't need to eat 5 to 6 meals a day to get lean and look great.
Next, we have the false belief that eating late at night will make you fatter than eating earlier in the day. This has proven to be completely untrue. Many studies have shown that simply eating later at night doesn't make you fat. In one of these studies, researchers found that eating carbs at night didn't impair fat loss even after 6 months of doing so. (2) In fact, it might surprise you to learn that researchers observed more favorable weight loss and hormonal changes in the group that ate most of their carbs for dinner. (3) So it's totally okay to eat the food later on at night. Just don't make the mistake of staying up too late and mindlessly eating junk food instead of getting to sleep.
Another myth that has become a lot more popular lately is that dietary fat, won't make you fat. For a long time, people believed that fat was the main macronutrient that leads to weight gain. So as a society we went on this low fat craze, where a ton of processed foods had the fats replaced with sugar, and it turned out, people got even fatter. So Nowadays, for many, the pendulum has swung in the other direction. So instead of being fearful of fats, there's now this belief that since dietary fat can't raise your insulin levels it's unlikely that you'll gain body fat by eating more dietary fat. However, the truth is that your body can still store calories very well even without the presence of insulin. (4) Now even though it can be very beneficial to straighten out your hormones and manage your insulin levels with a proper diet...it doesn't change the fact that a calorie from dietary fat can be just as “fattening” as a calorie coming from carbohydrates.
Next, we have Myth number 4: Dieting and especially fasting will cause permanent metabolic damage by putting you into a starvation mode.
According to a review study by Menno Henselmans starvation modes and metabolic damage don’t exist. If you don't know about him, Menno Henselmans is a physique competitor and a very reliable scientific author in the realm of sports science. In his study, he and other researchers confirmed that the theory of permanent, diet-induced metabolic slowing is not supported by any current scientific evidence. (8)
Moving on we have a common myth that serves more so as an excuse than anything else. This idea that overweight people must have very slow metabolisms. On the contrary, it might surprise you to learn that It’s actually the other way around. The heavier you are, the higher your resting metabolic rate tends to be (7). In other words, overweight individuals typically have a faster metabolism than people that maintain a healthy weight. Now of course someone that's overweight can also have a thyroid issue that drastically slows down their metabolism, however being overweight alone, is not in itself proof or even a sign of a slow metabolism..
Next, we have the false belief that the best way to lose fat is with Intermittent fasting. And let me just say right away that my favorite way to burn fat is with intermittent fasting, but just like there's no set in stone rule that requires you to eat 5 or 6 meals throughout the day, there's also no set in stone rule that

[@GravityTransformation]

Research: 1. "Studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging.” pubmed.ncbi.nlm.nih.gov/9155494/ 2. Researchers found that eating carbs at night didn't impair fat loss. pubmed.ncbi.nlm.nih.gov/21475137/ 3. "Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner." pubmed.ncbi.nlm.nih.gov/21475137/ 4. Your body can store calories very well even without the presence of insulin, which is why a calorie from dietary fat is just as “fattening” as a calorie from carb or protein. pubmed.ncbi.nlm.nih.gov/8561057/ pubmed.ncbi.nlm.nih.gov/8968851/ 5. “Intermittent fasting appears to produce similar effects to continuous energy restriction to reduce body weight, fat mass, fat-free mass.” pubmed.ncbi.nlm.nih.gov/26384657/ 6. "It does not appear to attenuate other adaptive responses to energy restrictive or improve weight loss efficiency.” pubmed.ncbi.nlm.nih.gov/26384657/ 7. The heavier you are, the higher your resting metabolic rate tends to be. academic.oup.com/ajcn/article/108/4/658/5129189 esmed.org/MRA/mra/article/view/908/626 8. “Our findings indicate that the theory of permanent, diet-induced metabolic slowing in non-obese individuals is not supported by the current literature." esmed.org/MRA/mra/article/view/908 9. Research indicates that diet sodas may even benefit weight loss if you use them to replace other caloric beverages like regular soda. pubmed.ncbi.nlm.nih.gov/2349932/ academic.oup.com/ajcn/article/95/3/555/4578292 10. The academic literature shows you cannot get rid of belly fat by doing ab exercises. www.tandfonline.com/doi/abs/10.1080/02701367.1984.10609359 pubmed.ncbi.nlm.nih.gov/23222084/ 11. Here's an example of a great study disproving targeted fat loss around the midsection from crunches. It's 2011 study published in The Journal of Strength and Conditioning Research. pubmed.ncbi.nlm.nih.gov/21804427/ 12. “There was no significant effect of abdominal exercises on body weight, body fat percentage. . . abdominal circumference, abdominal skinfold and suprailiac skinfold measurements.” pubmed.ncbi.nlm.nih.gov/21804427/ 13. You can lose weight even if you drink alcohol as long as you’re in a calorie deficit. www.tandfonline.com/doi/abs/10.1080/07315724.1997.10718663 pubmed.ncbi.nlm.nih.gov/11092514/ 14. In randomized controlled trials, increased dairy intakes did not increase body fat levels. pubmed.ncbi.nlm.nih.gov/24146877/ 15. Fat's can still make you fat: pubmed.ncbi.nlm.nih.gov/11126336/ 16. Many studies show that the ratio of carbs to fat in a diet doesn't affect weight and fat loss given the same caloric intake. academic.oup.com/aje/article/176/suppl_7/S44/112289 www.thelancet.com/journals/landia/article/PIIS2213-8587(15)00367-8/fulltext pubmed.ncbi.nlm.nih.gov/16476868/ pubmed.ncbi.nlm.nih.gov/9497169/ pubmed.ncbi.nlm.nih.gov/1734671/ 17. If you want to optimize fat loss, it doesn't hurt, and may even help to weigh yourself daily, as indicated by a 2015 systematic literature review. pubmed.ncbi.nlm.nih.gov/25521523/ 18. “Regular self-weighing has been associated with weight loss and not with negative psychological outcomes.” pubmed.ncbi.nlm.nih.gov/25521523/ 19. A 2008 systematic literature review found that stepping on the scale regularly makes you less likely to regain pounds lost. pubmed.ncbi.nlm.nih.gov/18983667/ 20. Weight-loss study by Brad Schoenfeld and his colleagues in which they found no difference between fasted vs fed cardio. www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ 21. “Body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training.” www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ 22. What's more, another systematic review and meta-analysis found similar results. www.mdpi.com/2411-5142/2/4/43 23. “Fasted compared to fed exercise does not increase the amount of weight and fat mass loss.” www.mdpi.com/2411-5142/2/4/43 24. “Weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful caloric deficit over a period of time, rather than exercising in fasted or fed states.” www.mdpi.com/2411-5142/2/4/43 25. A meta-analysis of 14 studies involving 1,847 overweight and obese subjects evaluated if cardio benefits weight loss. pubmed.ncbi.nlm.nih.gov/21787904/ 26. “Isolated aerobic exercise is not an effective weight loss therapy in these patients.” pubmed.ncbi.nlm.nih.gov/21787904/ 27. A meta-analysis, one that mostly examined cardio, also found that adding aerobic exercise to a diet plan did not promote weight loss more than a regimen excluding it. pubmed.ncbi.nlm.nih.gov/9347414/ 28. The only difference between the group that was dieting and doing cardio versus the group that was just dieting without doing any cardio was 11 kilograms of weight loss versus 10.7 kilograms of weight loss. **See table 2 pubmed.ncbi.nlm.nih.gov/9347414/ 29. One meta-analysis involving 604,509 adults found that poor sleepers are 55% more likely to become obese. pubmed.ncbi.nlm.nih.gov/18517032/ 30. Low-quality sleep increases hunger by suppressing satiating hormones like leptin while raising the levels of your hunger hormone ghrelin. **See Figure 3A and 3B www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ 31. One weight loss study found that sleeping 40 fewer minutes per day from Monday to Friday shifted the ratio of lean to fat mass loss from 20% to 80%, pubmed.ncbi.nlm.nih.gov/29438540/ 32. Another study revealed that sleeping 5.5 instead of 7.5 hours a day increased fat-free mass loss by 60% while raising the fraction of weight lost as fat by 55% www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/

[@wyldshot666]

Ok. But let someone get to that plateau and NOT do any cardio.

[@salenzi1624]

Make video about adding waight for skiny people who train reguarly

[@hhfbko]

Ok

[@user-pu4di1hu3f]

You said that sport do not help to weight loss so much but when you do sport, you both burn calories in sport and also burn more calories in sleep. And you will also develop muscles that burn calories even at rest. please answer me🙏🏻

[@jaybest1787]

You certainly do your research. Great work🙏

[@KetoCookbooksCorner]

*It's refreshing to see someone address these lies and promote a healthy, sustainable approach to weight loss.*

[@a.danielevans8090]

Myths 0:23 Eating small but frequent meals will boost your metabolism. 1:05 Eating late at night will make you fatter than eating earlier on the day. 1:44 Dietary fat won't make you fat. 2:37 Dieting and especially fasting will cause permanent metabolic damage. 3:13 Overweight people must have very slow metabolism. 3:44 Best way to lose fat is with intermittent fasting. 4:54 Diet soda wil inhibit or block fat loss. 5:26 You can turn fat into muscle. 6:01 You can spot-reduce Belly fat by doing AB specific exercises. 6:54 You can't drink alcohol if you want to lose weight. 7:32 Believing that dairy is uniquely fattening. 8:31 You need cheat day inorder to boost your metabolism to lose fat. 9:17 Keto and other low carb diets are superior for fatter. 9:55 You should never weigh yourself daily if you want to lose fat. 11:05 Fasted workout burn more fat. 11:47 You must do cardio to lose weight. 12:30 Sleep is not that important for weight loss.

[@samuraijack8255]

Thanks

[@Haze083]

Thank you

[@a.danielevans8090]

@@dreamer178 i mentioned them as MYTHs in the heading..plz check

[@samuraijack8255]

@@dreamer178 how is he lying? he just posted the timestamps.

[@poizonivy01]

We been taught all the wrong things

[@TheModernPioneer]

Caloric deficit = weight loss. If you’re not losing weight over extended periods of time, you aren’t in a caloric deficit.

[@vicaya]

That's a myth that needs to be debunked! You can gain weight via protein synthesis (muscle growth) in a slight dietary caloric deficit, which is required to lose fat.

[@TheModernPioneer]

@@vicaya it’s not a myth because the speed of fat loss in pounds is going to be exponentially faster than the speed of muscle growth. It is possible to both gain muscle and lose fat in certain instances, but your weight still isn’t going to go up.

[@vicaya]

@@TheModernPioneer Your response is exactly the reason why it's still a myth. Study FFMI to find out the math problem of the myth, because muscle is denser than fat. Anecdata: I gained 2lb in total weight last year, where I lost ~4lb of fat and gained ~6lb of muscle, according to the DEXA scans (done in the exact same fasted conditions, before eating for the day. BF% is lower across the board, noticeably with BF% in ab area down to 9% from 12%. Most of the muscle gain (~4lb) is in the legs). Yes, typical body recomposition that happens to previously untrained overweight people do lose overall weight. But that doesn't mean you have to lose weight to achieve recomposition.

[@TheModernPioneer]

@@vicaya your end result is totally achievable, the problem/question is the span of time in which it’s achievable. Muscle is certainly denser than fat, but the total rate of time it takes to, say, gain or lose 5 pounds of muscle, takes much longer than the time period to gain or lose 5 pounds of fat. Density does not necessarily equal more total weight. Even a newbie with rapid beginner muscle gains won’t gain muscle at a faster rate than fat loss if they’re in a caloric deficit. (Though, the rate of separation between the two can change depending on the size of the deficit.)

[@Diving4pearls81]

I hate counting calories though😣

[@TheDhammaHub]

People really like shortcuts and there is nothing wrong with it, but it makes them susceptible to all kinds of marketing scams like spot reduction!

[@wyldshot666]

Exactly. That's why pharmaceutical and fitness industries make billions. They advertise using terms "quick and easy", slap a picture of a fitness model on the product and pow !! There you go....SOLD !!

[@AresGoodWar]

Fitness industry is full of scams, you can be easily fooled if you dont do research carefully

[@SheppardOfFire]

"...not only does not sleeping enough make it harder to burn fat, but it also leads to muscle loss..." Me, watching this at 3 in the morning: Oh

[@behnamsay7168]

the most hilarious commen LOOOOL

[@fryPS]

HA never heard that one before…..

[@abnalrab9483]

3 in the morning? Huh funny.. Try 7 in the morning 😂

[@dalyficher07]

@@abnalrab9483 7 in the morning? lol try not sleeping 1 day

[@bashura_0019]

I like that response lol

[@prof7304]

There is way too much BS on the Internet! - Eat diversely and healthily - Drink enough water - Exercise enough - Sleep enough Thats it. No restrictive diets, no weird excersizes, just a healthy Lifestyle

[@aayushkumar4052]

When 99% of the ppl around u disagree with u. U are either extremely wrong or about to make history

[@chef423]

Which is always the completely wrong side of it.

[@naweed9040]

oh bhaiiiii🔥🔥🔥🔥🔥

[@codingninjas4609]

Bhai sahab mast bola hai yaar

[@ejokurirulezz]

Don't forget that the majority of people are brainwashed for whatever. Cough religion cough

[@jaylenbrownfan2112]

The most revolutionary concept is a unique thought.

[@seanbennet1324]

I remember starting my own transformation about a year ago. I decided to lose some weight and bought a diet plan from Dietarize and started doing some exercises at home. My brother was making fun of me, thinking I will give up. But day after day, meal after meal, I managed to do it. I lost 20lbs thanks to my diet and dedication and I'm feeling a lot happier now. I can finally tie my shoelaces without holding my breath 😀 Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. I encourage you to do a research and find a diet that will work for you.

[@tangles01]

Yeah the shoelaces breath holding was one of the big drivers for me too. Started November last year, down 24kg (52lbs).

[@izaakward4809]

@@tangles01 that's great man!! Just keep going forward, I have been in similar position

[@seanbennet1324]

@@tangles01 that's amazing job dude!!

[@tangles01]

@@seanbennet1324 You too man

[@MarwinKellers]

I lost 95 pounds over the last 7 months just by reducing my intake to 1800kcal. I still eat whatever I crave, I just track and count everything and gauge when I have to stop eating. Cool to hear, that I was doing something right in still eating "unhealthy" things just in healthy amounts without a care about sport, fasting and not eating too late or something.

[@rxgwhen]

this might sound dumb but can you explain how you track your calories? like how am i supposed to know how much calories do the rice in my plate have and how much it would reduce the calories if i reduce like a quarter of the rice?

[@SunArau]

@@rxgwhen I dunno, like google " how much calories is 100g of rice ", which is 130 calories btw. And then just math using scales.

[@mahmutalkhuiski9026]

I'm doing keto diet never counting calories never had any cravings and I became 9% fat.

[@kotenoklelu3471]

​@@rxgwhenuse app like My fitness pal or Fat Secret. You take rice measure it on scales, how much it weighs. You weigh plate before and then subtract it weight out of weight of plate with rice. Then you find rice in app and say how much rice and in which state(raw rice, boiled rice, fried rice) you eat

[@kruger4444]

@@SunArau You mean boiled rice weight. If we are going by dry weight, then 100g is around 350 calories.

[@dataghost2307]

And the lesson is that you should do whatever works for you. I smoke meth and eat yogurt. 👍

[@Short17]

I bet you are jacked 💪

[@MissTruthz]

@@Short17 Meth? Bet you have one ugly mug

[@christinagermaine6261]

Gross

[@guntherjoho6199]

Dude, that had me dying 😂

[@theajtruth]

Lmao

[@cheeriomartinez]

It's really cool that you actually listed all your sources and weren't just making these up! This is why I love your channel man! Good data.

[@lewcrewcial8359]

Bro, like all jokes aside, these people do their damn research when it comes to these videos

[@weldinggirl]

I love it👏🏼👏🏼

[@jaykutts9664]

"Eating food at night won't make you gain weight" ... Well now I feel much better about having my two steaks and six eggs an hour before bed!

[@skurasch]

Id be more worried about frequent steaks giving you cancer tbh

[@BilalgetsBuckets]

@@skurasch hahaha

[@kingkiller_bg428]

If u didnt eat something else troughout the day this doesnt matter. I just can imagine u sleeping with this much of food in your stomach 👀😂

[@insomniacbritgaming1632]

@@skurasch you can get cancer from going outside these days... from drinking tap water, from breathing... just don't bother existing if cancer is your biggest fear... death is the only guarantee

[@Ilovesharks17]

@@insomniacbritgaming1632 wise words

[@jrvgwagner]

So, the obvious is true : what really matters is calories deficit. 😏😏😏

[@ItalianStallion1415]

Lots of people seem like they are looking for an excuse. Eat less than you use and get the proper nutrients.

[@AresGoodWar]

Also avoid food that increase your insulin resistance

[@madsjensen2617]

@@AresGoodWar Source please

[@DiskoKDiskoL]

Some people should get a tattoo of this on their forehead.

[@madsjensen2617]

@@AresGoodWar How is this related to weight loss? I feel like you're kind of spreading irrelevant information that may confuse people.

[@ChristoAbrie]

i think the "turning fat into muscle" was meant as a metaphor that someone took literally. metaphorically speaking, we can't see our fat or muscles, just the resulting outward appearance from the shape of the skin over it. so it probably was meant as "turning your overweight physique into a muscular one", replacing the fat seen in the mirror with ripped abs and pecks.

[@ralgore]

@Christo Abrie From what I understand on this, is that muscle requires energy. Fat is energy so by building muscle it will help with getting rid of the fat.

[@ChaPPie01]

@@ralgorethis!☝muscle needs a energy and if not enough calories comes from outside, gonna takes from inside simple is that!

[@densan7856]

Ived lost 144 pounds in 14 months with keto an intermitent fasting, mi diabetes and hi blood presure are gone! And no more maducations.

[@stavpeer5923]

Eyo what’s your instagram

[@densan7856]

@@stavpeer5923 i dont have instagram ore fb, sorry.

[@anfearaerach]

Friend of mine had two mini strokes while being keto, people who have issues with their liver should not be doing it.

[@marissa5504]

@Luc Germain Couldn't have said it better myself. I have a friend who keeps yo-yo dieting with keto. Loses 20lbs or so, gains it back when she adds carbs to her diet again. (Aka she adds back some calorie dense foods back like bread/sweets) I've lost 70lbs and kept it off for 3 years just by counting calories and staying in a deficit, but she just won't listen to me lmao.

[@jfoster1515]

The absolute best channel for Health !!! Thanks for all you all do !

[@jimenezfamily415]

Been watching your vids for 2 weeks great help with my weight loss journey started at 360lbs currently at 342lbs thanks for your help through these videos you have on your channel

[@knowingeye7078]

Aye bro where are you at rn, weight wise.

[@crystalkarma2015]

I am so proud of you. Thank you for that inspiration. ❤

[@njugunawanyoike146]

First channel I have bumped into that uses research material to support EACH and EVERY point made. Keep up the good work and will follow you for as long as the content keeps flowing.

[@figureitout7026]

Many thanks for sharing!

[@davidjennings6937]

This was really informative! Thanks

[@CrJediKnight]

The amount of people i've met over the years that use the "I have a thyroid issue" excuse for being overweight, while I watched them shovel junk in their bodies, is astounding. Calorie deficit is key no matter what. Solid vid!

[@cherryred8265]

There are reasons for this. Having an unmedicated thyroid condition leaves you so exhausted you make poor dietary decisions to save time and energy cooking. The exhaustion also leads to craving food to boost energy. There is however no excuse for not being able to lose weight once correctly medicated.

[@unbelievebale777]

I've stumbled upon your channel by accident and watched a dozen of your videos and I gotta say : Extraordinary work! Excellent advice and Amazing presentation!

[@coachjan3320]

Respect for the consistently high quality of your videos, there is certainly always a lot of money and work involved 👌

[@mikeram5308]

So Simple & straight to the point with the breakdowns with diet and exercise ! Really helps me understand more specifically with food intake and Fitness! Appreciate all the info on myths and logics!! Great 👍 keep up the good work! Big Life changer 🙌

[@K-Santhosh]

*I Losed 124kg to 111kg in 3months..* never gonna give up😉💪

[@dusandobranic2746]

Try not to doet so you can eat what you used to eat to become 124kg. Try to make a lifestyle and to maintain the healthy habits. Good luck! I lost more than 30kg of fat in 3-4 months(i used to do thos evry 2 years) now i am maintaing healty eating habits and i eat whole foods. This is the longes i have ever come(more than 6mlnths of eating clean). It is all in your aproach and mentality, be patient!

[@malkae7155]

Yessss , good luck!!!!!

[@isabellamorais6426]

My nutritionist made me believe some of these and suffer unnecessarily, thanks for debunking all of that BS, i love my carbs, eating at night and exercising while being properly fed

[@kudraally6492]

I think most of these were believed to be true by science until very recently, probably some are still up for debate, I’m sure there could be other studies that say otherwise. Do your own reaearch

[@theamericansniper]

I love the editing! Coincidently, I have watched almost all the movies they have used the clips from. Awesome video. Thanks a lot.

[@ingonyamanengwenamabala9969]

what an amazing channel.. includes sound scientific reasoning for everything

[@fdsuperstar2547]

A former boss of of mine would eat a nine course meal 3 times a day & a huge beer drinker. Did not exercise, & was thin as a rail. He was always complaining he couldn’t gain weight. I exercised every day after work as I was in my twenties, watched what I ate, did not drink & I was gaining weight not even coming close to what my boss ate & drank. I concluded all metabolism. Nothing I could do about it.

[@roxxylala26]

To me more specific, it's DNA metabolism. Some are gifted with being born with a high rate metabolism. Not fair. I'm with you.

[@user-eu9xz4np7u]

Love the quality of your videos, engaging, well articulated, nicely done and good content

[@juliano094]

I’m a Personal Trainer & i think ALL your videos are amazing & informative. Thanks for providing advice for me & my clients 💪🏽

[@solidnem]

5:37 - "Wuter mellon." Hahaha. Love this guy.

[@crybarry5347]

We're from Jersey, leave our accent alone lol

[@joshblunt7165]

Damn, that editing is top notch 🔥 Let’s see what we can learn today 💪😁

[@rachelfondeur]

Thank you for this clear concise explanation there’s so much fear mongering and false information that’s caused more harm than help. For me I’ve been told almost all of these and they have never helped. Only watching my calories and increasing movement have shown results

[@FatFairyFitness]

Thank you for blowing the lids off these myths

[@gerryscat]

I believe intermittent fasting is good for your health in general, as it is abnormal to be eating all the time and not how humans lived for hundreds of thousands of years. Eating puts stress on many organs and intermittent fasting gives them a break. I went from pre-diabetic back to normal and I believe it was the intermittent fasting that did it for me.

[@joeraguso5376]

I really don't understand the organs getting rest argument with intermittent fasting. If you eat a larger meal, why do you think your organs are getting a rest after that just because you stopped eating?

[@Dolly15595]

I agree. When I started keto diet and intermittent fasting, I shed 10kgs and maintained 42-45kgs. I can’t maintain keto diet but I’ve been doing If for 3 years now. In IF, you condition yourself not to eat at anytime, hence the caloric deficit comes in. i rarely binge eat in my eating window so it is not a problem to me. In every diet, you have to have the mindset not just to do the diet, it is to set your mind to do it right and not do away with loopholes. I agree that your letting your organs rest when you don’t eat,you have at least 16 hours of not eating, it is alot of time for the organs to recover rather than eating every now and then.

[@_PannieCake_]

I swapped my soda for electrolyte water and ended up losing 15 lb within a month and a half. I didn’t change anything else in my daily routine. Proof that dietary change and lack of calories helps weight loss.

[@A_Different_ViewPoint.]

Very useful thanks bro👍🏻👍🏻

[@stephaniephouotrides2435]

Spot on, as usual. Thx!

[@lowkeyben9386]

Summary to save you some valuable time: Myth #1 0:22 Eating small frequent meals will boost your metabolism Myth #2 1:06 Eating carbs or food in general late at night will cause more fat storage than if you ate earlier Myth #3 1:43 Dietary fat won’t make you fat Myth #4 2:36 Extended dieting and periods of prolonged fasting will cause permanent metabolic damage Myth#5 3:16 Overweight people have a slower metabolism Myth #6 3:45 intermittent fasting is the best way to lose weight Myth #7 4:58 Diet soda will prevent fat loss Myth #8 5:27 You can turn fat into muscle Myth #9 spot reduction exist through ab specific exercises Myth #10 6:56 You can’t drink alcohol at all when trying to lose weight Myth #11 7:35 Dairy is uniquely fattening Myth #12 8:30 You need cheat days in order to boost your metabolism and lose body fat Myth #13 9:20 Keto and Low carb are superior for fat loss Myth #14 9:58 You should never weigh yourself daily if you want to lose weight Myth# 15 11:05 fasted workouts burn more fat Myth #16 11:46 You must do cardio to lose weight Myth #17 12:31 Sleep isn’t important for weight loss

[@MassGainingGuy]

This mans beard is on a calorie surplus!

[@jameshammett8422]

MassGainingGuy goatee transformations

[@TheRealCwizz]

He went from Chad to dad

[@louis-joe2941]

anf me it's famine

[@pankajnhn]

LOL😂😂😂

[@dxc3190]

This is honestly the best advice channel for weight loss that i have found on KZbin.

[@saritadeelvalleytx.5899]

Thank you so much for all the information.

[@roshansuvera4531]

At 2.00 WORLD BEST DRIVER SPOTEDD " SELMON BHOI" 😂😂😂😂😂😂😂😂😂😂😂😂😂

[@ChrisParayno]

Basically no matter what shape you're in, calorie deficit is key to fat loss and being consistent about it.

[@cheeksweeper9678]

and nutrition because you wont be building muscle if you dont eat right

[@jeffhardde]

I like the fact that you always add your research to your videos

[@paulgenua6279]

Very informative video and I loved the visuals throughout. Both educational and entertaining as well.

[@yannicknaert]

I use a "Dragonball" diet, 1 day per week I'm eating everything in sight (real foods NO fast food), the other 6 days are my "senzu bean" days full of clean eating, 1 hour of weight training a couple hours of low intensity cardio and 1 hour of high intensity cardio. There is never more than 6 days between cheat meals so the fat burning process never comes to a full stop.

[@billybob9524]

You clearly didn't even watch the video...

[@felldoh9271]

You will reach SSJ soon

[@phelanmcdonald1635]

Thank you for pointing out the myths and misconceptions concerning wieght loss. I have a problem with insomnia and one of my medications prescribed by my doctor is serequel. Sadly, serequel causes wieght gain. I'm frustrated because I'm still capable at age 66, miles at least 4 days a week on average. I have been making the proper adjustments to my diet but I have still gained weight. I have decided to eat only once a day and continue to go on my walks if for no other reason to get my heart going. Apparently, it's all about the daily calorie intake.

[@phelanmcdonald1635]

I meant to say that I can walk 3 miles. One hour of walking

[@scottbarnett3566]

Maybe see if you can get an alternative to the serequel, or potentially off it entirely by addressing the insomnia another way

[@user-np9qz8uo4h]

Thank you for bringing real research papers on your video, this is so rare and I really appreciate it, it helps everyone to really undersand how the body works, with a scientific approach. So thank you very much !

[@vortigern23]

As always, great video!

[@kidtoucher_4469]

I lost 11 kg [59] and My height increased 3 inch [5’7’’] in this quarantine and i’m 16 :)

[@thecupcakefrosting238]

Can you share your tips to me ....

[@kidtoucher_4469]

@@thecupcakefrosting238 Exercise, One word is enough :)), minimum 20m workout per day, max 1 day break a week[till u get ur goal weight], Control Diet etc. But dont lose hope, beginning is always hard.

[@thecupcakefrosting238]

@@kidtoucher_4469 thank you

[@behnamsay7168]

@@kidtoucher_4469 So literally the opposite of what the video is sayin lol

[@kidtoucher_4469]

@@behnamsay7168 idc, i reached my goal, routes doesn't matter

[@gyamagya19]

I lost 30 lbs aka 13.6kg doing keto + intermittent fasting in just 2 months. You can do it too, good luck.

[@limbogt747]

What's fasting??

[@limbogt747]

Can you explain fasting to me??

[@willhenry1753]

@@limbogt747 look for intermittent fasting videos on KZbin. Lots of them. In fact, I believe This channel Gravity Transformation has information on it.

[@dekaywill4572]

I also have lost 30lbs doing Keto + intermittent fasting in just 2 months. It just works.

[@stephanstefan6211]

Very good Topic👍🏋️‍♂️🍀

[@luispichardo6420]

Thanks for your help, you are a blessing everyone who seeks to improve their lives

[@alexkennedy5133]

"Cardio doesn't help you lose weight". I hate this statement because people take it as, "well I don't need to do cardio then". Yes cardio is very important in maintaining blood pressure and increasing blood flow to various areas. However nobody talks about the fact that cardio can be a great way to cut weight if you still maintain your calorie deficit. I hate the above statement because it almost feels like cardio doesn't actually so something. It needs to be mentioned that cardio is a great way to increase output, thus increasing the calorie deficit.

[@bigmike33gy]

I lost belly fat eating just meat and vegetables, no sugar no rice no flour but gain more muscle mass and weight. That's over a 3 weeks period

[@sean.momentum]

Big part is that you’ve made better food decisions to keep you fuller and recover faster from workouts. And it’s helped you with that caloric deficit. Honestly - great job man

[@radel1492]

I'm going to try this, gotta stop eating rice and beans

[@sean.momentum]

@@radel1492 I think you've missed the point .. that's a very extreme thing to do and cutting out a food group. If you are thinking of doing this - start with reducing your portion size first. Are you also training currently?

[@alvinprettyman1802]

thanks for the info

[@viralshorts2641]

Nice information bro

[@godschild7775]

I don’t believe a calorie is a calorie. 200 calories from soda is going to have a very different response to your body than 200 calories from almonds.

[@joeraguso5376]

Sure, that'll effect the calories out side of things. It's still calories in calories out though.

[@godschild7775]

@@joeraguso5376 It's chemical reactions. Saying 200 calories from vegetables is going to have the same reaction in the body as 200 calories from a soda is insanity. High amounts of sugar consumption is linked to higher rates of obesity. Saying a calorie is a calorie is just making the process as simple as possible but isn't 100% true. We are talking about comparing a major spike in insulin verses almost no spike in insulin. And it's been proven in studies that high amounts of insulin cause you to not lose weight and gain fat. It's much more complicated than just the amount of calories you intake. The only person i've found to actually be the most truthful is a youtube channel called "The Healthy Living". If you wanna find that channel just look up on youtube "heal yourself 101".

[@kimrena9002]

Everything is about keep everything in moderation👌 Also, dieting basically about calories deficit. Find what works for you. Not what's trending.

[@adamletschin7759]

It's definitely not all about calories.. Each more has their own unique physiology and for me it's a hormonal issue and insulin resistance. Calories for sure play a role but they are not the end all be all for weight loss..

[@josephfernandes5809]

Great video!

[@aak48]

OMG Took the biggest shot at the health industry 😂🤣 “Many doctors pushing this false information, but the research shows a different story.”

[@tonypspokertable2728]

That's what happened to me lost 40 lbs and thought I could have a cheat day which turned out to be cheat months. Completely blew my diet all together smh

[@2262606]

great content!!

[@jackspenra]

Great video brother

[@hhfbko]

0:22 eating small but frequent meals will boost your metabolism 1:04 eating late at night will make you fatter than eating earlier on the day 1:45 dietary fat won't make you fat 2:36 dieting and especially fasting will cause permanent metabolic damage 3:13 overweight people must have very slow metabolism 3:44 best way to lose fat is with intermittent fasting 4:54 diet soda will inhibit or block fat loss 5:27 turn fat into muscle 6:03 you can spot reduce belly fat by doing ab specific exercises 6:54 you can't drink alcohol at all if you want to lose weight 7:32 dairy is uniquely fattening 8:29 you need cheat days in order to boost metabolism and lose fat 9:17 keto and low carb diet are superior for fat loss 9:57you should never weigh yourself daily if you want to lose fat 11:05 fasted workouts burn more fat 11:46 you must do cardio to lose weight 12:32 sleep isn't important for weight loss

[@drakearries]

I can't control myself over not eating sugar, but i guess i'm going to be serious again tomorrow, just hope i wish someday i get to have you as a coach for a better body.

[@sakshamdixit4561]

You don't need a coach , you need decipline . I had the same problem , I overtook it eventually

[@CrJediKnight]

The best thing that helped me was I started doing online ordering for groceries. It was easy to skip the sugary stuff since I no longer saw it as I walked by it in the aisle. Out of sight, out of mind I guess. Good luck!

[@madsjensen2617]

Do you crave sugar more than a satisfying result??? And in the end your mental health? It's just sugar not drugs

[@drakearries]

@@madsjensen2617 not actually, i think it's because my reward cheat meals don't appear that much so once i get exposed i lose out of control like a dying aircraft, i'm still young tho so still have hopes.

[@sakshamdixit4561]

@@drakearries have 2 cheat meals in a month

[@uzmafakhar5660]

very helpful thank you

[@Athif_Kamarudeen]

Very Informative channel

[@michaelkaufman9625]

Basically if you follow Max's program for whatever your individual goals may be it really boils down to one thing, self-discipline.

[@oussamabensafia2540]

It's quite funny the fact that people would believe anything if you added in the begining of each sentence "Researchers/studies found out /said " without even bothering to ask what kind of researches and which group of people were concerned with the study and many other important details too .

[@adamletschin7759]

100% right!! If you actually dig into some of the epidemiological studies they are completely unreliable. Correlation is not causation!

[@yegotyp4084]

The best channel for weight loss and muscle gain!

[@gregocull1690]

Thankyou Max, you're a beast mate!

[@bbtutorial7737]

1:59 sallu bhai 😂😂

[@frankbaldemar9827]

I Lost 18 pounds in a month with Keto and IF eating twice a day with no snacking Monday through Saturday at a 18/6 schedule and one meal on Sundays so therefore I question some of these myths.

[@adammangione4464]

The only way to lose fat is a caloric deficit. If you lost weight doing Keto and IF then that is great but you would have lost the same weight with any diet with an equivalent caloric deficit.

[@StirbMensch]

Most likely most of that weight is water loss

[@federalistjyawsar3010]

Great info, thank you gravity transformation (y)

[@alypixar4690]

Great video

[@stevecrane8763]

I have been on a caloric deficit and I notice the difference in my appearance!

[@wyldshot666]

Good job.

[@jjrock3536]

Bro we’ll said, how ever I am insulin resistant, so I have to keep my carbs low, and I need to fast. People who are insulin resistant have to be careful, because every time you eat, your insulin spikes. It all comes down to knowing your body. It took me a while but I finally got it down. Money and muscles 💪 let’s get it.

[@bkhunt69]

Great break down.

[@carynis1hotassgirl]

Someone is finally being real and honest. This is fantastic :)

[@thaboi.q5406]

Now knowing starvation mode doesn’t exist I feel happy

[@sujayshah13]

Misconceptions: 1. Eating small but frequent meals will boost your metabolism. 2. Eating late at night will make you fatter than eating earlier on in the day. 3. Dietary fat won't make you fat. 4. Dieting and especially fasting will cause permanent metabolic damage. 5. Overweight people must have very slow metabolism. 6. Best way to lose fat is with intermittent fasting. 7. Diet soda will inhibit or block fat loss. 8. You can turn fat into muscle. 9. You can spot-reduce belly fat by doing ab specific exercises. 10. You can't drink alcohol at all if you want to lose weight. 11. Dairy is uniquely fattening. 12. You need cheat days in order to boost your metabolism and lose fat. 13. Keto and other low carb diets are superior for fat loss. 14. You should never weigh yourself daily if you want to lose fat. 15. Fasted workouts burn more fat. 16. You must do cardio to lose fat. 17. Sleep isn't that important for weight loss.

[@muddyboots7753]

Thanks. this really helped alot

[@cyrusbinali5211]

wow very good video thank you

[@blazethecat4180]

I love how he used clips of DBZ characters binge eating

[@scottmcbride1173]

Great video. And beard game is totally on point.

[@YuserAlhaj]

great effort

[@archim3dis]

cal def = lose weight; cal excess = gain weight; thats the magic... tadaa

[@alprence999]

A simple way to lose fat is to eat only when your hungry and when you eat don’t eat till your full.

[@thephoenixcycle8854]

I agree. I don't know if you ever experienced this but my brain receptors turn off and i binge eat till im sick

[@creamabdul-jabbar6722]

And don’t eat junk. It’s rather simple. Cut the calories increase protein and vegetables and only drink water

[@user-mx3rf1bv2u]

See my body dosen't work like that tho my stoumch never tells my brain I'm full

[@alprence999]

That’s way you have to calculate what your body needs per day and eat less then that amount.

[@palmakertesz8352]

It is better to to stick eating X times a day you are comfortable with. Thirst can be mistaken for hunger. I used to eat 6 times a day due to this. I was 58 kg then. I reduced it to 3 and workout and lost 6 kgs in a month.

[@Tommy_D718]

You’r the man bro 👊🏻

[@domofthedead7108]

Very very smart man, these are all things that I've been telling physical trainers for years, and all I've gotten is backlash until now lol.

[@revantsharma3551]

Damm feels good to have some Indian clips thank you

[@rexraptor4090]

I’m gonna have to disagree with number two. Eating late at night is definitely not a good idea.

[@maciejgrzegorzoprzadek7401]

well as long as you won't over eat you won't gain weight

[@Hello-or6kl]

It depends on the person if you can control yourself then is is completely fine

[@rexraptor4090]

@@xdrowssap4456 you probably have a fast metabolism

[@lowkeyben9386]

I eat late at night on most days and it doesn’t impact my ability to lose weight, only significant difference i see is I weigh more when I jump on the scale a lot earlier, but it usually decreases after a couple hours so this obviously due to water retention and foods I ate still being in my digestive system

[@DeathfireD]

What's considered late? What if you work the night shift and have all your meals at night and sleep during the day? Are you saying that it's not such a good idea to eat right before bed or are you saying that it's not a good idea to eat at night? I think there was some studies done that eating right before bed was a bad idea. Increased your chances of having poor sleep and like he mentioned in this video, poor sleep can cause weight gain. Eating at night, on the other hand, there's no proof that it's harmful to your metabolism.

[@moulacryptogamingfr]

Very usefull video, thanks a lot

[@eramires]

Thanks for being honest and straight to the point, great content as usual o/

[@lowboogie1429]

You do what you feel is right tbh.... nobody has the answers to your diet but you and the messages your body is telling you