The BIGGEST Weight Loss Scam

[@henchman808]

His mane has never been more majestic.

[@IllIlllI]

It’s his power level, once you can’t see his face he reached maximum capacity, transmitting to every GAMER on this planet at the same time. Nah just kidding, like his looks!!

[@huckmart2017]

The biggest thing that helped me was moving out of my parent's house. I bought and prepared my own foods for a change and suddenly i didnt have a million delicious foods in my cupboard waiting for me at 12am. I lost 40 pounds over 4 months without even realizing.

[@yummy8074]

this is so true

[@huckmart2017]

@YourLocalArsonist lol literally the same for me! I moved back in with my parents when covid hit and gained all the weight back.

[@GergiH]

Funny how most people have this experience while for me it's the exact opposite because my mom's cooking (sorry mom) sucks :D I replaced all of those oily/fatty disgusting stuff with the things I'd love to eat, and I just went from 65 kg to 77 kg in ~1-2 years. Though office job might help with it either.

[@fatthorgames724]

Yup, you are the average of those around you, if that average is 250 lbs you'll probably be 250 lbs.

[@the9file]

@Wes Stan i've gained 40 pounds without realizing, & i'm not a big person. so i didn't question it

[@latteARCH]

hair lookin luscious dr. k get this man a loreal sponsor

[@stendaalcartography3436]

Dr. K sexy mode is on

[@dabsouljaboy]

dr.k hair always on point haha

[@mileslong7103]

Someone wife this man up

[@arvindravindranath]

@@mileslong7103 Lol he already has a wife - she comes on his videos sometimes.

[@mileslong7103]

@@arvindravindranath I know he has a wife. He needs a husband too

[@persikkajaparsakki4928]

for the first time dr. K talks about a subject that I am well educated in, and he absolutely nails it. I get really anxious when I see people I respect talk about this matter and give out false information so I'll hand this big W to dr. K for this

[@jajdhck]

Yeah I was scared too! I'm recovering from multiple EDs and diet culture is a really importrant topic for me but he nailed it

[@Poudang]

I actually thought his explanation was pretty easy to understand and very simplefied.

[@jajdhck]

@@Poudang yeah but I think that was the point 😊

[@atanas-nikolov]

Well, he nails the advice, but actually setpoint theory and BMR drops do not happen in the way Dr. K explains it. It's a complex mechanism and his reasoning is actually not completely in line with the science.

[@default2826]

Eh their is definitely some misleading information, he implied that someone 300 pounds will most likely be consuming the same amount of calories as someone else who is 150 pounds which is not true, BMR is not a linear scale where double the weight means you need to consume twice as many calories, your organs require the most amount of energy, and surplus calories after that are stored as fat if not burned, you can easily calculate your bmr. I used to be a personal trainer and people who are 300 pounds are pretty much always consuming less calories by a significant amount than if they were 150 pounds. Even if you have the most severe combinations metabolic conditions and thyroid issues it would maybe make a 30% change to your bmr at most and make it difficult still to get to 300 pounds unless you are consuming more calories. their are multiple ways you can measure your bodies metabolic rate and truly debunk whether you have a "low metabolism" or not, there are devices such as rmr breath test devices and that combined with temperature can calculate pretty easily how much energy your body is using at a time and with that calculate if you actually have some serious metabolic condition or if you're in denial about how much you eat. for a vast vast majority of people it turns out they have been in denial.

[@dy12255]

Just a note for myself: 1. Sustained weight loss comes from sustained behaviors. It cannot be a temporary thing. 2. Adding a teaspoon of flax seeds to meals makes us more sensitive to leptin, so we are more easily satisfied while eating 3. Increased sun exposure can lead to improved weight loss due to vitamin d mechanisms

[@toniokettner4821]

just take vitamin d pills. and the flax seed thing is such a bait.

[@AgentFlea]

Would meals would you recommend having with flax seeds? Eating them themselves is a weird taste lol...

[@ObesetoBeast]

Did someone say "Weight loss"

[@spatel8344]

underrated comment

[@Frdyan]

you are everywhere

[@lolFlipper]

@@Frdyan .. he already had an interview with dr k , in case you didn't know, because it's not unsual for someone like that to be here commeting, right

[@Airsaphire]

Ｌｅｇｅｎｄ

[@tannisandcooking9378]

bruh

[@jajdhck]

That's exactly what happend to me. I was always a little bit bigger, like 5-10kg, but I was a really active and healthy kid but I was bullied and people use to call me a whale. I was around 10-11 years old when I started to starve myself, eat only apples and yogurt, between 300-700 calories and read pro ana blogs. i lost few kg but I quickly gained it back and gained even few more so I thought "that was a bad idea, lets eat normally again" and I gained even more so I started to starve even more and gained even more. I had bullimia for few years, then at 15 I was diagnosed with social anxiety and depression and I coudnt even leave my house and go to school or even walk my dog so I gained A LOT during 1 year and now Im 22 and I'm obese. Literally yesterday I was looking at my photos from when I was 15 and cried thining "how could I belive I was fat back then" I was literally a healthy active kid. I used to play tennis and swim, I was never into any fastfood. Im vegetarian for 3 years (almost vegan) and Im 250 pounds. But I finally know that if I ever lose weigjt is gonna be by accepting myself and recovering from my EDs and ending that cycle, not thru diets. Literally every diet in my life ended with binging.

[@Hoppitot]

popcorn, you cannot binge on popcorn and fuck your shit up as bad as other things. Also cuecumber try binging on cuecumbers and going into a caloric surplus XD

[@darkrai526]

Sorry this is a year late, but thanks for sharing.

[@LizNeptune]

agreed.. i was told I was soooo fat, "big as a house" when I was a teen and I really was not!!

[@rolldecode]

I absolutely get that. Same here. I'm doing way better in terms of being healthy now. I've always ate pretty healthy but could be prone to binging. It was only though accepting myself and not restricting myself over a few years that I finally stopped binging and I could get to where I am now. I havent lost a ton of weight or anything, but I stopped binging, I exercise regularly, and I can stop when I am full and eat more when I know I need it. Fucking miracle. Sending you lots of love and I hope you get to a point where you can heal your relationship with food. You are not alone!

[@rolldecode]

@@Hoppitot pretty sure it would only trigger one's EDs to restrict the types of food one can eat. When you are binging, you lack control. If I wanted a snack and forced myself to only eat cucumbers, in a week I'd be in the supermarket buying all the unhealthy snacks and eating all of them in one go. Get that you are trying to help ofc!! But I'm just saying the commenter has EDs and there is really no quick fix for that.

[@levitastic]

The thing with the setpoint is, u can change it, your body needs time to adjust the setpoint, slowly losing weight is the healthiest and easiest to maintain and actually make it your life not just a period

[@Syndor12]

I needed to hear this. I've been starving myself for 3 weeks now, eating around 1200 calories a day and going to the gym. I know it's not sustainable, but I wanted to drop weight before my sisters wedding. This was a wake up call, I'm just making it harder for myself to lose weight in the long run.

[@hci]

Check out the rebound effect. It may ultimately happen down the road, quite possibly after your sisters wedding. It would be better if you bumped up your calories, just a bit. You wouldnt want to gain it all back right after the wedding! Congrats to your sister btw :)

[@misosoup7531]

Please do not starve yourself!! At least eat something healthy to make yourself full despite the added calories

[@anarchsnark]

I've done this before, for a wedding no less, and over time gained even more weight 🙃

[@Syndor12]

@@anarchsnark it happened to be too. 6 months after I posted this, I was at my heaviest weight ever. I've lost 10kg since then, been trying to take things slower now and lose weight over time.

[@autumnhaze4842]

I suggest you try a calorie deficit calculator so you would know how much is enough for you cause it all depends on many factors especially our height. Try weight lifting too cause muscles burn more fats

[@ItsTheJuggernaut53]

At the start of this year, I decided to lose weight since I had gained a lot over my time in college. This video really helped me understand the way I should be dieting and looking at weight loss I just wanted to say that ~9 months later I'm now down about 60-70 lbs and have never felt better. This comment will probably get lost, but thanks for all you do Dr. K

[@joeb31113]

what methods worked for you

[@merdufer]

The portion sizes of restaurant foods are messed up. After losing 30 pounds, I couldn't imagine how I used to be able to eat the whole portion in one sitting. I was probably forcing food down my stomach and thinking it was normal. When I started paying attention to my body, and started thinking "am I actually hungry right now? Or am I eating because I'm stressed/bored, or because that's the portion and I feel like I have to finish it." My weight went straight down and stayed within a few pounds ever since, without a lot of conscious effort to maintain it.

[@unusvita5719]

On the portion matter it's because our bodies simply adapt to the conditions they're put under. For example, someone who doesnt often drink water loses the cravings for wanting as much water. And people who have eating disorders (like anorexia) slowly lose the hunger/ache feeling.(learned that the hard way) Also this includes even taste. Drinkng things like soda physically changes the way you taste sweetness and makes you less sensitive to sweet things. I experienced this after fully giving up soda and caffeine. Now when I try to drink soda it tastes awful and too sugary. The most I can handle is a sprite anymore, but dark sodas are something i cant stomach anymore. And with caffeine? It makes me feel awful now and I only get more drowsy and stressed.

[@jaredhead9503]

this camera quality gonna make me catch feelings

[@newbiez11]

TFW the gamer psychiatrist tells gamers to go outside

[@JohnSmith-ox3gy]

Sidequest updated: The great outdoors - go outside

[@tonycezar1645]

The good old exercise and small calorie deficit will never fail, keep up with the amazing topics Dr.K!

[@ZTRCTGuy]

It will. calorie deficit will only make you more hungry, You need to change what to eat too, reduce the carb (sugar) intake in your diet and increase fat. Fat is a better energy source than carbs and the energy is released slower, which makes your insulin spike less and will make you feel less hungry.

[@Just2Ddude]

@@ZTRCTGuy Small calorie defficit will not make you THAT hungry. Its calorie out, calorie in. The rest is true. Still you HAVE to be in a calorie deficit and exercise. No matter what you eat, as long as you at your calorie maintenance you will never loose or gain weight.

[@DavidPalmer_blinder]

i learned the secret of weight loss, and that is: there is no secret. eat less (and better, more veggies) more exercise and after 6 weeks or so of just being consistent the weight will start coming off. i'm 4 months into my journey and have now lost just over 40 pounds. i have a long way to go, but after 4 months my behaviors have fundamentally changed. i no longer get the uncontrollable desire to binge late night on junk food, and the more weight i lose the more exercise i like to get (walking 5 miles a day, strength training for 20 minutes 3x a week). yeah no diet (i don't follow any diet -- except i've been a vegetarian for nearly 30 years, since i was a kid in high school) -- just get a food scale! a few very very small changes i made over the span of a month when first starting out and well, here I am, off and running!

[@jamescanjuggle]

This video makes me happy. I'm a trainer in training, and the more exposure these theories and habits get shown to people the better. It's upsetting for me to see friends and family go through unnecessary suffering through crash diets.

[@rasmus44]

I always heard going slowly (about ≤1% of your bodyweight/week) was the way to go when losing weight. Reducing your calorie intake slightly and successively making adjustments as the diet progresses. Maybe 10 weeks in you'll be running into diminishing returns and frankly just fatigue from being in a deficit for too long, not to mention the cravings. Then it's time to try maintain your new weight for a period and make it sort of your new settling point, which is what Dr. K was touching on.

[@KytexEdits]

To be honest this is a very healthy reminder. I went from 115kg to 73kg, then gained all the weight back and some. I didn't gain it back because of a crash diet, but because I'm very perfectionistic and pushed myself waaaaaaaaay too far (I could literally recall every ingredient in every meal the previous day in grams). Either way, this is a healthy reminder. Thank you Alok.

[@m1chci0]

Hey, could you elaborate a bit on what you were doing different when you stopped dieting? What made you regain the weight back? I'm asking because I'm currently in a similar situation, weighed 119 at the start of the year, currently 82 but i don't want to stop till I get to 7x kgs. I'm on keto diet + intermittent fasting and I'll prolly stick to IF even when I achieve my weight goal. Not gonna lie though, your comment made a bit scared of regaining all my weight back when I stop, hence the question :p

[@Pale_ghost]

wait you gained the 40kg because your a perfectionist? A healthy reminder that being 115 kg is Ok? If your 185cm (6.1) then your obese (bmi of 33). Staying in a certain weight is a discipline.

[@BIZaGoten]

I went from 100 to 75kg in 6 months with keto, bounced back to 80-85kg after i started eating more carbs. Ive kept the 80ish weight for almost 2 years now by eating 2000 calories everyday and avoiding sweets and snacks. Alomso did workouts once a week or so like running or gym. im 183cm so its not a bad weight for me. Aslong as you stay away from sweets and snacks itll be easier to not gain everything back. Keep an eye on ur calories and dont overdo it just because youre eating carbs again. but be prepared to gain some. I think ur optimal setpoints are 70kg if ur 170cm, 80kg if ur 180cm and so on. So let ur body slowly bounce back to ur setpoint weight without getting scared and if it goes too far just get back on the diet and try to find a balance with your meals where you can eat normally and stay around the same weight continously. Luckily for me i never had to jump back on the diet so honestly idk if my advice is stellar or not. But i felt like iive gained total control over my weight thanks to keto. To everyone else: No more than 20g carbs a day works great. Takes a lot of willpower the first 2 weeks but after that it becomes really easy since ur lust for sugar just stops existing. Good luck!

[@aliajam6187]

@@BIZaGoten How would you recommend a beginner to keto diet to start? Is there any specific site or app you used and can you kind of give me some tips?

[@BIZaGoten]

@@aliajam6187 Sure! The app that helped me count carbs and calories was called MyFitnessPal. Instead of having to manually calculate everything you just scan the barcode on your purchased food and type in how much you're eating of it. Also weight yourself when you wake up every Monday and type in your weight in the app at the same time. For me it was a steady line downwards the whole way until I started eating more carbs. To get started for real though you need to be set on doing this, be dedicated and have the will. it's a lifestyle change in a way. Because once you get off keto you're gonna continue not eating trash food and sweets in abundance. My motivation was "I want to see if this really works and I can only know if it works if I DON'T have any cheatdays and stick to the rule of never over 20g carbs a day" It turns out keto worked so personally I'll happily recommend it since after 2 weeks your craving for sugar and stuff just disappear and also keto makes you not hungry so it becomes quite easy to do after a bit. It was just kinda boring eating the same thing over and over. Though you can make multiple keto dishes, I was lazy and didn't.

[@bik7590]

2:03 the master cleanse sounds less like a diet and more like something a dictator would do to their people.

[@zeroethsort1071]

Lmfao

[@SuperRandomPeach]

Beyonce invented it and did it and people copied her lol

[@bennymountain1]

@@SuperRandomPeach Ah, yes, if the great medical scientist Beyonce invented it then it must be legit. Gonna get at it right after I steam my vag using Gwyneth Paltrow's patented equipment.

[@julianbell9161]

I knew a ton of people that did the master cleanse. It’s been years since I’ve heard those words

[@Phronesis7]

@@SuperRandomPeach She didn’t invent it but she 100% is the major reason it’s so popular

[@ianaustin1867]

Increased consumerism (food, entertainment). Increased stress (worse work-life balance, increased productive expectations due to technology and practices). Decreased self preservation (diet, exercise). These are the 3 main factors leading to increasing obesity in humans IMO.

[@Vindanae]

Coach Greg has to make a video on this, we need to get these 2 masterminds together

[@bronichiwa984]

I'd love to see Dr K, Gregg D, and Lyle McDonald in a collab.

[@SylwekGrega]

Oh 100%

[@ginesthilla]

I've dm'ed him on instagram about this video and he has seen it so fingers crossed.

[@bennymountain1]

Dharma-er than last time!

[@Baron1497]

So, I could be mistaken, but I'm pretty sure BMR does not decrease upon rapid weight loss (to compensate for reduced calories and stave off starvation), instead the body reduces energy expenditure by decreasing other areas that make up metabolism, namely NEAT (Non-exercise activity thermogenesis) which is involuntary/voluntary muscular actions (such as eye blinking, twitching, movement, etc) and EAT (Exercise activity Thermogenesis). BMR is the reason why we regain weight when we crash diet, because once we discontinue our energy deficit our body returns the areas of metabolism it decreased back to normal and our set point remained unchanged the entire time of the diet (also because hormone release, such as grelin, increases which increases our hunger. The body does that so we eat more.)

[@rayven08]

I'm recovering from Anorexia and it's really fucked up the thought "oh, i only've to eat less and i'll get it" and if u want to loss weight with a bad solution do that thing and you probably'll end up like me, and that'll never should happen, so take care of yourself and overall love yourself; because you're going to be the last person who's going to be with you at the end of the day, no one else, only you. If you wanna loss weight in a healthy way; eat good calories, do some exercise everyday or every half a day, drink a lot of water and stay away from the bad thoughts, people and enviroments in general.

[@unknownanonymous821]

Hope you are doing well mate

[@ricardorulz]

That’s some excellent advise. Experiencing the many awful things other people do to you and you to yourself, picking yourself up and pushing onwards is admirable. Once we reach rock bottom, there’s only one way up and I’m glad you found that way to keep on living. Hoping everything goes well with you and everyone else. Excuse and typos/syntax errors.

[@JCPlaysPC]

Eating less isn't a bad solution at all. From my experuence this kind of diet saved my life and I've maintained my weight for over a year.

[@Hoppitot]

@@JCPlaysPC eh "eating less" is very difficult for a lot of people to do since hunger is gonna kick in like a bitch, ofc its gonna work though. The way you gotta look at it is "eating less calories" because if you previously ate 200g of chocolate a day then when you are dieting you can eat 500g of tomatoes or whatever the fuck, point is less calories, amount of food doesnt matter. It's easier if you eat more though.

[@JCPlaysPC]

@@Hoppitot owh I know it's hard but that's why to me it isn't a bad diet. Working out or doing exercises can be hard for most people as well. It just depends on the person. For me being 308lbs (now 190lbs) I had no motivation or energy to exercise without giving up because mentally I just wasn't there. Low calorie diet helped me so much and showed me mentally it was possible to do it and seeing results every week is motivating. I found it hard to begin with but after 2 weeks I found it really easy and it became normal.

[@PiesMysliwski]

Set point theory doesn't at all explain why there are people who weigh 300 pounds and 150 pounds while eating the same amount of calories (it's actually impossible). What set point does tell us is that we have an internal thermostat that tries to regulate the rate of our metabolism. Basically our body tries to maintain its weight. However maintaining our body at a certain weight costs a certain amount of energy. Lower your energy intake below that amount and you will lose weight - you can't fool physics! Your body maintenance costs will also go down and your metabolism (or set point) will adjust in time. If you can, count calories (hard to do!) and maintain deficit. If you can't, just try to eat less - e.g each time you prepare scrambled eggs, use one less egg; use one less spoon of sugar for your coffee/tea; cut out sodas. Don't do drastic changes, change your eating habits. Slow and steady wins the race!

[@MayJeremiah]

that's not how it works entirely. yes, if you're starving, your body is going to slow down its metabolic function to try to keep you alive, but it does not influence it enough for the same people to be consuming the same amount of food to be having overly drastic differences in weight. it's always going to boil down to a balance of energy expenditure. a change in metabolic rate probably only makes a 100-calorie difference. if you're starving and too out of energy all the time to even move, then you're also going to drop the amount of calories you burn from things like pacing the house when you're on the phone or fidgeting at your desk. if you go on a crash diet and lose 15 pounds, your body is going to require less energy, because you're 15 pounds lighter. if the weightloss alone makes it so you need 150 fewer calories, and you've also affected your metabolic rate, you now require 250 fewer calories to sustain your weight, so if you try to go back to eating what you were before the crash diet, then you're going to get fatter again. poor way to explain set point theory on top of that, most people do *not* eat only 2000 calories per day (americans, anyway). people under report calories like crazy. my sister doesn't count bags of potato chips, because, "it's a snack," and doesn't count kale, because it's a vegetable, even though kale has ~50 calories per 100 grams. before people start adding flax seeds to their diet, they need to get the basic information right in the first place.

[@petersall1055]

i trust in Thermodynamic.

[@djkb125]

This may not be best advice for everyone especially for people with a history of EDs but weighing and tracking your food for a month or two can help teach you what proper portion sizes look like. This exercise isn’t meant to be done forever, fyi. What does 4 ounces of chicken look like? How heavy should a cup of rice feel? Stuff like that. If you don’t have disordered eating but you simply lack knowledge of what/how much your eating, a month or two of tracking and weighing portions really helps to train your brain on what’s enough for you. If you like finishing your plate, it’s nice to know you didn’t put too much on to start with. Getting out some measuring cups or a kitchen scale for a couple months can be such a help for a lot of people.

[@dreambrush7251]

My motto when it comes to weight loss is that if you can stick with a particular lifestyle/diet for life (or at least something sustainable) then you can lose the weight AND keep the weight off. The biggest problem is actually not losing the weight but if people go back to their unhealthy habits from before weight loss, they will regain the weight back.

[@posthardcoresinger]

I dropped from 210 to 143lbs over a couple years (falling off the wagon a few times and getting back on) when I first started researching lifting weights and cutting calories, I used intermittent fasting to kind of help manage appetite for awhile, although the leaner you get the harder it is. After awhile and starting to have a busier life I've totally fallen off and probably gained 20 pounds in a year, the absolute trickiest part when you're busy is eating food that doesn't bore you - but that still meets your protein needs and caloric goals, even if you manage to find time to workout. If you're someone who loves to prepare food this journey will be easy, you don't really even have to workout, but it would be really nice to see a major overhaul in our fast food industry. I think there's money in it, preparing lower calorie foods (air-fried instead of vegetable oil, smaller portions in some cases, artificially sweetened drinks as opposed to using fructose etc.) for busy people who have no energy and interest in making food. I will say that if you're extremely overweight, you should be really excited to start, your body is willing to part with A LOT of fat for the first few months at least, it will eventually slow down, but if you cut and just workout a few days per week (no need to kill yourself in the gym) both water weight seen on the scale and fat are gonna motivate you to keep going, just start!

[@Santa1936]

Chiming in here as someone who's super into fitness. This is good info for the most part. I have to contest one thing though. The contention that most people eat 2000 calories is very unlikely to be true. Practically zero people eat the same calories at 300 lbs as would maintain someone else's weight at 150, unless the person at 150 works out like a maniac. Lifestyle absolutely plays an enormous role

[@BobTheViking24]

"It's not the case that people who weight 300 pounds eat twice as much as people who way 150 lbs." Not exactly twice as much, but that's actually in the right ballpark. When I was at my heaviest weight--probably around 220 lbs--I was probably averaging 2700-3000 calories per day. Now, that's going to be above maintenance--I was slowly gaining weight at a rate of about 5 lbs a year--but it's in the right ballpark. Now that I'm only 140 lbs, I'm at maintenance at around 1800-1900 calories with a higher level of activity. I've still got a little bit of belly fat that I'd like to shave off, so I have to actually either reduce my calories further or increase my exercise. Since eating 1300-1500 calories a day is not much fun, I've been lacing my running shoes a little more often. I've also been increasing the amount of resistance training I do, which will increase my muscle mass and weight, and thereby increase my BMR a scootch, but that will also make burning fat a little easier. It should be noted that the body's homeostasis with regard to weight isn't just maintained by directly changing the BMR. The BMR does drop with extreme weight loss, but usually only by 5-10%, and only some of that change is sticky over a period of months. Your body also adjusts your weight by regulating the amount of non-exercise activity you do--your NEAT, or Non-Exercise Activity Thermogenesis. When you're below your set point, people tend to move less--you don't get the urge to get up and walk around as much when you're sitting, or fidget as much while sitting, etc. You can actually counteract this by using an activity tracker like a FitBit or Garmin watch. You can set your FitBit to remind you to get up and walk around every hour, as well as track your total number of steps per day. Keep the number of steps per day consistent, and you can counteract your body's natural tendency to slow down when in a calorie deficit. Some people are much sensitive to this kind of change than others. People who are especially sensitive are the ones who seem like they can eat just about anything and lose weight. They increase their calories, yes, but they will tend to fidget a bunch the next day. People whose set point is less sticky will find it easier to gain weight--but they may also find it easier to lose weight, since they don't decrease their activity as much when in a deficit. I did a lot of research on this when I was trying to lose weight. Apparently, it worked, since I lost 65 lbs from August of 2019 to September 2020. I've gained back a couple of pounds over the last few months since winter weather has started hitting, which makes it harder to keep a consistent running schedule. Nonetheless, I've been doing a pretty good job of maintenance, and if I keep focusing on what works, I should be able to have my body in a pretty good place come Summer. The one thing that's really going to help out will be Covid vaccines getting wide adoption. I can't wait until gyms are safe again so I can get back underneath a barbell and focus on building that bubble butt.

[@jamnana2235]

Everything you said was very spot on and accurate. Deserves more upvotes so people see this!

[@wikitiki44]

The real truth is always somewhere in the comments. I love Dr.K and he really did help me out with a lot of things so this is going to be constructive. He did hit on a lot of good points but is missing a lot. Firstly A lot of the reason of metabolic change ends up being from hormone regulation like insulin and ghrelin, and your NEAT among other things. But even then, If I'm eating in a reasonable deficit say 200-500 calories, my body is not going to regulate my metabolism in any regard to a significant extent. So if I cut out 500 calories below my TDEE (Total Daily Energy Expenditure), I will stand to lose 3500 calories, or one pound of fat, per week. Secondly, of course someone that's 300lb is going to be eating comparably more than someone half his weight. Don't know what he meant by saying that. For someone to be eating ~2000 calories and be 300 lbs they'd have to be such an abnormality and this video seems to be for the general public. Thirdly, yes crash diets don't work but he's conflating a lot of terms. Dr.K says "these crash diets, nowadays they're kinda like these no carb diets". @8:50 . Standard definition of a crash diet is a diet that is way too far below your TDEE, designed to lose a lot of mostly water weight in a short period of time, and is unsustainable in the long term. I don't know any scientific journal that says a low carb or no carb diet is necessarily any of these things. You can have a perfectly healthy no carb diet that is near enough your TDEE to be sustainable. You could say this is pedantic but when it comes to sensitive topics like this, the words of the doctor have to be very clear and without mistakes like this. Lastly, calories in calories out is the way to lose weight. 1lb of fat = 3500 calories. If I eat below my TDEE by 500 calories per day, in 7 days I will lose 1lb of fat. Yes people take it too far and develop eating disorders but instead of teaching people how to responsibly use CICO, we are suggesting flax seeds? If someone wants to lose weight and they eat more flax seeds and it increases their leptin sensitivity, they will then feel slightly more full earlier in their meal. Is that not just CICO since they will be eating slightly less calories due to being full earlier? I do like that HealthyGamer is branching out but this needs to be expanded on.

[@eafesaf6934]

You name is just. Bob the "bubble butt" Viking.

[@Warpgatez]

You also have to know food education which America lacks greatly. You can't work out for a hour thinking you're burning 400-1000 calories and then go snack on junk food the rest of the day and barely move around. What he says hits the nail on the head about the diet industry but assumes everyone has a good food education or discipline. That's what is the hardest to develop. Once you do then with his knowledge you will see great results. Once again weight loss should be done over a long period of time. Not short

[@RobertWSquirrel]

The one factor that most helped me lose weight was when I started paying attention to just how much sugar was in everything I was eating back then. Even just noticing that, for example, so-called “healthy” breakfast cereals have ridiculous amounts of sugar in them made it way easier for me to make positive changes in what & how much I ate. (Incidentally ketchup has a surprising amount of sugar in it, luckily that wasn’t one of my vices but a lot of people tend to use it pretty heavily.)

[@hci]

That's the way to do it. Slowly decrease caloric intake especially of processed and sugary foods. Nicely done!

[@countjiggles9514]

Here’s how to lose weight. Eat at a slight calorie deficit for a long time. Walk 30 mins per day and eat 200-500 calories less. Like Dr.K said consistency is the key. It’s about the long haul, so that way you don’t need to crash diet. Greg Doucette is a great KZbin reference for ways to do this.

[@christinakttn9692]

Truuue it took me 2 years to go from 55kg to 44kg and I still have a lil bit to go, and I LOVE Greg!

[@lpariot73]

True!! I keep telling my friends....the more "diets" I went on, the more weight I gained. Glad I've finally seen the light.

[@AdamTec]

Loose weight = caloric deficit Loose weight + Be healthy = Caloric deficit + good food + daily physical activity

[@Overphased]

@Abrar Samen I'm pretty sure you're both talking about the same thing just using different terms

[@SAIVSS]

wait wait is it true about the whole "your body thinks you're starving so it tries to set the basal weight higher"? I went on a diet and I consistently ate exactly 1200 calories and I consistently lost 2lbs a week until I've lost a total of about 50lbs. When I stopped counting calories, I gained all my weight back within a few years, but I'm almost certain it's because I ate soooooooooooooooooooo much. I eat so much when I don't count calories, I tend to gain weight and I've always attributed that to me just eating too much. My friend who is 225lbs, she claims that she eats so little.... and when I do eat with her, I do notice that I eat 3~4x the amount that she eats. She thinks I have high metabolism and she has slow metabolism... which is really untrue. I check her facebook stories and she's always drinking milktea and snacking all day long. I eat once a day... so I honestly don't think she realizes how much she's eating throughout the day. She compares the amount that we eat the one time and she thinks I eat so much and she eats so little, when in reality, she eats way more than me in terms of calories. I think the real secret to losing weight (I'm on my weight loss journey again and I've lost 40lbs this time) is to make manageable, long-term changes and not be in denial about how much you are actually eating (unless you have medical reason for gaining so much weight). I've been in denial for decades, thinking I was gaining weight because it's my body type or my metabolism is too slow. I was in denial but as soon as I started making the changes, I've been able to lose weight.

[@russianhomecat3313]

You are right. There are products that we must not eat on daily basis like fast food, sweet cookies, high carb and high fat food. Our body is not made for this food. We drink alcohol on occasion and everyone knows that daily drinking is harmful for health, but we eat junk food daily and most people don’t bother. Junk food has to be restricted like alcohol.

[@jouniosmala9921]

The most effective weight loss strategy for me was this. Picked the largest source of sugar in my diet, and reduced it slowly. The second thing that I did at the same time was started lifting weights at home, three times a week right before would have taken shower anyway. The basic premise is that if I eat too little in the next 48 hours after lifting weights I loose fat, if I eat too much I gain muscle. 2 hours per week time spend exercise is far less than the number of hours gained when I actually had the energy to do things.

[@qwertyasdf4081]

Yep same. I used to be kinda pudgy, and I had like 3 sodas a day. I noticed it was ruining me and so I cut out soda and started working out more. Been working for me so far.

[@bronichiwa984]

Short version - you cut calories, which created a deficit, which created weightloss.

[@NathyRS]

The main problem with people loosing weight(i fell prey to this at first aswell) is that we all want the fast track to getting into shape. Doing a little work out a couple times a week is so looked over. Just because it isn't giving instant results doesn't mean it isn't helping. a 30 minute walk or lifting some weights goes a long way

[@escapefromtibet2530]

Same for me

[@rikai5344]

@Jouni Osmala: Yea "eat too much: gain muscle instead of losing weight" is actually not at all how it works. You always gain muscle when you work out. What you describe is called a "dirty bulk", whcih is another scam of the fitness industry. Always, always always aim for the "clean bulk" aka "lean bulk" instead, aka gaining muscle without eating large amounts of food. => never eat large amounts of food in order to improve your body. it's never advisable

[@argonaut8560]

I'm glad as a person who is well educated on this area of discussion that you're bringing light to this and educating people unlike the diet and fitness industry which wants to sell you a bunch of crap that doesn't help people want easy cheats "Abs in ten minutes!" The fact that 70% of people are overweight and 30% are obese is alarming to me and is a huge problem I care about and it's frustrating to see all the misinformation and crap surrounding this industry never crash diet please it'll only make things worse for you (p.s. I have flaxseeds in my breakfast everyday they're great) eat foods that are filling fibre protein cut out butter and oil in the pans if you can adds unnecessary calories if you're prone to binging at midnight go to bed don't stay up late doing cardio is important you don't need to lift unless you want to build muscle cradio burns lots of calories and is great for the heart stretching for flexibility and mobility is also super important especially so when you're much older I recommend stretching every night before bed good habit to pick up early on please if you have children teach them good eating habits and don't set them up for failure by feeding them junkfood constantly

[@Tweek5470]

I've been seeing some success in weight loss by eating the same foods but adjusting the quantity that I eat a tiny amount. For example I used to eat a breakfast with 6 eggs, I adjusted it to 5 eggs and because it was such a tiny adjustment I was able to maintain it for months with little to no emotional/mental toll. And then I adjusted down to 4 eggs once 5 eggs was no problem anymore. I've also adjusted from medium meals at McDonalds to small meals. It sounds silly but its an adjustment of around 100 kcal that has little to no mental toll and 100 becomes 200 becomes 300 and before you know it you've actually saved a significant amount of calories by just going from medium to small. I think the biggest change came for me when I decided that I wasn't going to spend 3 months to reach the weight i wanted, I was going to spend 3 years.

[@applepie-sq8mm]

nice dude keep it up

[@Fixti0n]

Last years i went on a weight loss journey, since October last year i went from 105kg down to now 74kg, and just like most of you who look here, i did a lot of reading up on things, i also went to cooking school so i took nutritional classes. So here is some of the things i did to get to the point i am now. -Dont listen to what the weight loss industry tells you, they are a scam! -Schedule out your meals and eat them evenly throughout the day. -Drink water, it help you silence the hunger until there is food time. -Avoid highly processed food, and when you make a meal, try to have three colors on your plate, most of the field of nutrition just boils down to this. -Get a kitchen scale and weigh your plate before you eat it, then log it. -Keep a log or make a graph of your weight, it helps you see your progress and its a nice map on how you are doing, its also a realy nice badge when you make it, i have mine framed hanging on my wall. I did all this, and most of these are baced on stuff i either learned at my nutrition classes back in school, or from advice i got from big brain guys like dr.K And lastly, BELIVE IN THE YOU WHO BELIVES IN YOU!

[@katnetic]

I was 79kg at my heaviest, and not only did I hate the way I looked, but my body was in constant pain (weak joints and back pain) and instead of dieting, I just controlled my portions and made sure I wasn’t over eating, around 9 months later (today) I lost 12 kg, I’m at 67 kg, it might not be a lot, but taking into consideration that I’ve never exercised, I’m pretty proud of myself

[@extrathicc1620]

I swear all these videos come at just the right time

[@anmolmajithia]

Just wanted to comment about the glorious hair

[@biggiesmallsgamerle4she276]

how original

[@urcurlydawg932]

@@biggiesmallsgamerle4she276 and?

[@Farmeryeti]

The way I ended up losing weight and keeping it off was walking to work and back and just paying attention to calories. Once I knew what I was putting into myself it helped a lot to not put in too much.

[@Haru_inky]

Please make a full stream on this!! I'm dying to know more about your thoughts on this subject

[@thecakeredux]

I don't know if this reasoning doesn't do more damage than it helps. Sure, your discipline isn't relevant in a diet that is ultimately going to fail anyways, but a healthy diet WILL work and REQUIRES discipline. It really doesn't help to shift the blame away from oneself.

[@Nyan_Kitty]

Had very good experience with keto diet. Didn't gain that much when I stopped - maybe bcs I didn't go back to eating that much sugar I did before. So a double win imo

[@personontheinternet2164]

The biggest reason people gain the weight back is because they fall back into their old eating patterns after hitting their desired weight. At it's core, every diet and fitness program is designed to change your habits from the ground up. Since you retained your low sugar habit, you kept the weight down.

[@ZTRCTGuy]

@@personontheinternet2164 exactly.

[@dahalofreeek]

I lost a lot of weight when I wasn't happy about it. You can power through, even if the mental stuff is very dark but that leads to a mentality of "why didn't I do this sooner?" or "how much have I missed out on by not getting my act together earlier?" It's gotta all move together, body and mind are the same thing. I cannot stress this enough. People say exercise but what you need to really do is come back to the present moment. Exercise, in the moment is awesome. Surprising yourself on the scales or in the mirror is awesome. But don't then jump weeks or months or even days down the track to fantasies about yourself. Live the reality. Live the now. The results will follow.

[@alexrabahi2452]

I lost over 130 pounds in a year this past year, I was 380 pounds at 17, and to sum it up my sister basically got me to give a shit about myself, I lost all the weight by fasting everyday, 7PM-11AM, eating 1200-1500 calories, and just living life. I would allow a cheat meal every two weeks, and then back to what I was doing. I'm still doing it now, I need to incorporate excersise into my life more since I want to gain a lot of muscle and get bigger. I would basically eat the same things I ate before, just portioned muche smaller, I'm Arab so staying away from carbs was hard lol. I cut out all the garbage food I would eat, like fast food, junk food, soda and juice gone aswell. Only water, and two meals a day, with a snack in between. It worked for me is still is working. Though I'm pretty sure i'm hitting/in a plateau right now. I gained some weight again after I got my gall bladder removed but that's to be expected. I'm hoping I can keep this weight on me and gain muscle. I don't know if this was a bad way to lose weight, but I didn't really follow any diet, I just did what worked for me and it really did work, fasting made me feel so much better because I wasn't eating foods late at night, and I got so much better sleep, I felt like I had so much more energy by only drinking water. Life has been so much better, and I really don't want to gain that much weight back, here's to the future and a healthy muscular built Alex lol.

[@canoketassos7717]

TLDR; Chosing between good/bad calories is not paramount to success in losing weight, but the "good" ones can help you lose weight more easily and is healthier for your body. Intermitten Fasting is a tool, not a magic formular. Some further explanation to the set-point-theory. So I already read a bunch of people stating "oh you should just eat good calories and not bad calories". That is absolut HORSESHIT if we only talk about weight loss and ignore everything else. Your body only cares about how many calories you give it, nothing more. You could eat Mcdonalds for the rest of your life, as long as you wouldnt go over your specific calory threshold (to maintain body mass) you wouldnt go overweight. I could sell you my "weightloss plan" to you right now, and hey you are in luck I got TWO for you. The first one is: You go to McDonalds, buy two BigMacs (one BigMac ~ 550 calories, at least in Germany), a 0,5l coca cola (~250 calories) and fries (~430 calories), and that will be the only thing you will be eating all day, so in total you only consume roughly 1800 calories a day. If you feel hungry just drink water until you are "full". Second Program: 4L of Coca Cola (100ml ~ 45 calories, so 1L ~ 450 calories --> 4L ~ 1800 calories) and a pack a cigarettes. If you feel hungry drink the Cola until you reached your daily limit, then switch to water and smoke a cigarette (cigarettes supress hunger feeling). Now give me 50 bucks, for my premium weight loss program. Will these "programs" work? 100%, why? Because I have lived of those "diets" (mind you not to gain or lose weight, i am super skinny 183 cm and between 60-63 kg, simply to sustain life). Are they healthy? Abso-fucking-lutly not. The reason people say "oh you should only eat good calories", is because usually those "good calories" make you feel "full" for longer periodes of times (because they dont contain as much sugar; sugar gets processed real fast by your body. And/or those meals are in higher "volume" filling your stomach more easily), so you dont get hungry as quickly and thus dont have to eat something again. In Programm one you would be feeling hungry after a couple of hours but cant eat anything else because you already filled your daily quota of calories with one meal. That is also why the documentary "super-size-me" is complete bollocks. You mean to tell me eating the biggest menus of McDonalds three times a day (eating between 4000-6000 calories a day) makes you fat and unhealthy? I am shocked, shocked I tell you. You could eat the healthiest foods on the planet, if you eat it in mass you will gain weight. Another reason for those "good" calories is that those are (if we broaden our spectrum now and take health and well-being into consideration) generally contained in foods that have "healthy" byproducts (aka vitamins, trace elements, minerals, stuff your body needs to balance your hormones and other functions of your body). This is where Programm two falls short. The only thing you are giving your body is sugar, nothing else (not to mention the smoking lol). If you have the alternative between chosing between "good" and "bad" calories, obviously you should pick the "good" alternative, because it can aid you in your weight loss journey and is healthier for your body. But it is paramount to sucess? NO. Often times people recommend this without explaining why you should or shouldnt eat good/bad calories, either because they dont know, or are just repeating what their favorite Influencer told them. Speaking of which, Influencer also like to recommend "Intermitten Fasting". For those not familiar with the term, what it boils down to is, you simply restrict yourself from eating at specific times (usually either in the morning or evening, aka I cant eat until 1 PM, skipping breakfast, or I cant eat after 5 PM, skipping dinner). If you really "skip" those meals (and dont add those calories onto your other meals, the shortfall of most people that try this "diet") it can be help you in your weight loss, because it is easier to skip a meal than to reduce the calories evenly across all your meals. It is not some magic formular, it does not mean "oh I didnt eat breakfast/I wont have dinner, so now I can eat more at lunch/have a snack/whatever and still lose weight. The only real decision you make is when to skip the meal. Alot of people dont like to skip dinner because they hate going hungry to bed, other people dont like to skip breakfast because then they are in a bad mood until they have lunch. And before some smart-ass thinks "oh I can just skip lunch then, since it is the biggest meal of the day, helping me lose weight faster", there is a reason why that is not recommended, because you will fall into the pit of the "set-point-theory" that Dr. K just explained. The reason why Intermitten Fasting works for many people is because they dont crash their diet (big difference in shaving off 200-400 calories, skipping breakfast/dinner, or 600-800 calories, skipping lunch) and forcing their body into that "state of emergency aka starvation mode". What Dr. K forgot to mention is that your body is VERY QUICK to go into that mode, but SUPER SLOW to get out of it. So after your crash diet, your body is still in starvation mode (body tries to conserve every calory you give him), you need less daily calories (because you weigh less), but you then go back to your old ways and eat the same shit you ate previously. Only logical that you will gain weight. Not only will you gain weight (going back to your starting point) but you will even gain more weight because your body will adjust the save/set-point to a higher point in anticipation for for future "crisis".

[@theprophet2444]

Thats a very basic advice Dr. K. As someone looking into this topic a lot I can tell you that we just don't live and eat like the human species is supposed to. We eat and snack all day and consume a ton of sugar as it is added into our convenience and of course snack food. In the past(for the evolution a too short amount of time to adapt our bodies) we were very active, hunted or gathered our food, then ate til full and slept or just chilled. Nowadays we eat while chilling, don't sleep enough, being constantly awake and our physical activity is close to zero. So it is funny to hear you say Flax seeds will save us from being over weight. Sure they will help as they fill you up better than that snickers bar will and they will indeed lower the GI of foods, preventing your blood sugar to spike too much but they are only trying to fight the symptoms not prevent the disease. Also think about what kind of people are exposed to sunlight regularly, what are these people doing out there? Just lying there doing nothing all day? Nope, they are exposed to sunlight because they are doing some kind of activity, walking the dog, going for a walk by themselves or even go jogging or doing some outdoor sports. Of course these people tend to be healthier than "us" sitting in a chair or lying in bed all day playing video games or watching movies. That said there are evidences that moderate sunlight exposure indeed is healthy for us, it helps the production of vitamin D along side other stuff we don't really understand yet. The reason we are getting fatter and sicker is because fat and sick people are a great way to make money on, we all have been fooled and we willingly accept it, because we are lazy and don't want to think on our own. So giving the diet industry all the blame is not fair, the food industry as well as social media and the entertainment industry do their best to destroy any effort we might but into dieting. I agree though that crash diets won't and will never work and that our bodies have individual set points. It's just not the whole picture, people underestimate the caloric value of some foods and think after dieting that they deserve to eat a chocolate bar, effectively destroying everything they achieved. Instead of simply changing their life style and eating healthy, once or two times a day and not all the time, giving their bodies some time to rest from digestion. But I know, its easier said then done, right?

[@MrStasyan2013]

There is no way my body considers it healthy to stay at 93 kgs, that is some bull shit

[@TheDaveWiley96]

From the reading I've done, my weight set point (which seems to be around 175-180 lbs) is actually fine, but my body composition is off (I'm sitting around 18% body fat). So, if weight set-point theory is correct, that should mean that if I can lose fat and gain muscle at the same time, that will help me be healthier/more in shape while working with the weight my body wants to be at

[@ZTRCTGuy]

18% is totally fine, unless you want like chiseled abs. I know the average ''healthy'' fat percentage is between 12 and 15, but u can do with more and still be healthy.

[@misanthrophex]

5:40 I would like to add that this happens if your weight loss comes from restricting your calories. Your metabolism won't slow down if you eat plenty of calories, but have a very high energy expenditure. There is a saying "you can't out-train a bad diet". Focus more on being active instead of restricting calorie intake, unless you are eating 3K+/day cal diet. Also fad diets don't work because they demand an impossible willpower from people. If you want maintainable weight loss aim for 1kg/month max. And remember not all lost weight is good, you want to maintain as much muscle as you can. There are terrible weight loss meds out there that make you lose muscle mass, there's stuff that blocks fat digestion, but then your butt begins to leak that fat uncontrollably... There's no easy way out of this, you will need willpower, but don't have unrealistic goals.

[@SkeleTonHammer]

Have to disagree on some of this. "Starvation mode" and your body "holding onto weight" because of it is not generally a thing. Not the way it's commonly used as a scapegoat for overweight people who can't lose weight. Lots of this is based on studies paid for BY the dieting industry who want to instill a sense of "nothing YOU do will change your weight (or change it fast enough), buy our pill/exercise device/etc." If you don't eat, you WILL lose fat. I'm doing it right now. I fast once a week, either for 24 or 48 hours (as for why I do this instead of a small consistent caloric restriction, read scientific papers on autophagy and the prevention of DNA repair when your body is constantly being rewarded with a steady stream of food) and kick off each fast with a healthy meal to make sure I have vitamins/nutrition to last me, and of course I consume a lot of water during the fast - then on every non-fasting day, I eat normally and mostly healthy. Fasting is not starving. Starving is a unique set of circumstances that are not met merely by "I'm fat and haven't eaten in 24 hours." Setpoint theory is damn-near magical thinking and buys INTO the dieting industry that wants to tell you "please don't fast, because we can't sell not eating as a product, so we'll tell you that not eating actually makes you gain/not burn fat somehow because of this thing that goes against the law of conservation of energy."

[@Nors2Ka]

Hey, editor of HealthyGamerGG, could you lay off the clickbait? Dr. K is a respectable person who doesn't need to bait people into watching his content. By my mind, when you are reaching for clicks so hard you are disrespecting the potential viewers by assuming that they don't care about a good title or respect Dr. K so as to watch his video just because they know it will be worthwhile. Or more accurately, I feel disrespected because my subscriptions now has a channel with editorial style that I avoid like a plague and if I didn't know about Dr. K I would have legitimately never clicked on this video. And yes, I am well aware that this might in the end pull more viewers, it's just that these viewers are going to be... normies, I guess.

[@olpo2001]

Don’t start 1st Jan, start now!

[@artinacart8035]

Spent almost all of 2020 trying to get a handle on my binge eating, and doing daily exercise, 30 mins. I’ve been losing weight extremely slowly, 20 lbs in the last 10 months, but I know that weight is gonna stay off because I can maintain these lifestyle changes, and still feel great, better than ever.

[@quarterdemigod7916]

The Human body gets more and more insane the more I learn about it.

[@bennymountain1]

Yeah, sometimes it straight up works against you.

[@WanderTheNomad]

@@bennymountain1 it's okay, you can say immune system.

[@thisisntallowed9560]

@@bennymountain1 Because our mind gets in the way of our instincts.

[@bennymountain1]

@@thisisntallowed9560 The only instinct we have is 0.5 second eyebrow raise when we're happy to see someone. The rest are just cravings.

[@thisisntallowed9560]

@@bennymountain1 This "hormone that tells us we're not hungry anymore" is also instinct. Emotions are instincts. Sexual attraction, ego, empathy it's all instincts. We evolved that way.

[@Chizypuff]

Saying your body has a set weight that it will try to revert to is a weird way of saying your weight will match your calorie intake. I'm not trying to be toxic here, it seems like that's actually what he's saying, tying in later when he says "you have to maintain that lower calorie intake to maintain the new weight" (paraphrasing)

[@neondarkcro697]

The way I lost weight practically doing nothing is cutting certain food from my diet. What I mean by that is not drinking soda at all, not eating crisps, eating way less sweets and chocolate and if I do eat chocolate, I prefer dark chocolate over regular because I am aware of how bad regular chocolate can be and dark chocolate is fine. Also, drink more water.

[@qwertyasdf4081]

This is what I did, worked like a charm

[@Born2BGr8yall]

@Neon Dark Cro did u cut out sodas completely or did u substitute it with diet soda?

[@neondarkcro697]

@@Born2BGr8yall I completely cut them out. Their taste is way too strong and they have way too much sugar. I drink em for like New Years and that's it. A good substitute is regular juice in my opinion. Storebought juice is still not healthy but healthier than soda.

[@INS404]

@@Born2BGr8yall diet soda is just an another scam. Not sure about it's direct effects on your weight but those artificial sweeteners WILL make you just as hungry (if not more) as the sugar in the regular soda.

[@qwertyasdf4081]

@@Born2BGr8yall diet soda is arguably worse than normal soda.

[@JCPlaysPC]

I lost 120lbs (22st to 13st 8lb) through a diet called Cambridge which is basically a keto diet, high protein, low carbs, low calories and a lot of water. I struggled with diets and working out for YEARS. This diet helped me with provided meals to eat each day and someone to talk to weekly. Since loosing the weight I've been off this diet for over a year now maintaining my weight and even starting to bulk now while working out in the gym and seeing good progress in muscle growth. From my experience yes you loose weight quick with these kinds of diets but people need to learn how to eat and exercise during the time they are on these diets so that when they are finished loosing weight they can start eating better and doing regular exercises. Most people do these diets, loose the weight and go straight back to bad eating habits because they didn't learn how to eat healthy etc during their diet.

[@georgeindestructible]

Anyone noticed how awesome longer hair look on D.K??? Holy shit the dude would probably rock that style so hard.

[@LibS71]

Wow, I didn't expect to see this here. Thank you so much for being a voice for this.

[@RagextothexMax]

If calories in calories out isn’t the answer on how to lose weight I will be sad

[@lolFlipper]

it's the basic, not the answer, that's like saying spending less money than you earn is all you need to do to be financially secure, while this is right it doesn't tell you the 'how' losing weight includes many more factors like your appetite,psychologoy, food as a source for happyness, etc.

[@alisquin315]

calories in calories out, right type of calories (300g of broccoli vs 300g of cheetos), and exercise (mostly cardio).

[@panagiotislepelis8177]

@@alisquin315 300g broccoli vs 300g of cheetos is why people think "but i ate so little", they dont have the same calories. 300 calories of broccoli vs 300 calories of cheetos does not make a difference in your weight loss. As long as you are in a caloric deficit you will lose weight, but if you get your calories from bad foods you wont be/feel healthy. Thats the only difference.

[@Overphased]

It is the one and only answer. Don't worry dude, unless someone comes up with a magic weight loss pill, it will continue being the one and only answer.

[@Plaguesworth]

One thing that helped me a ton was to stop treating fast food as a cheat meal and instead incorporate it as part of my regular routine. I would have a veggie wrap for breakfast (around 300 cal), a tacobell combo with diet soda after I get off work (1300 cal), then by night time I would still feel pretty full so I just have a light snack and coffee. I usually average out to 1900 cal on those days which is still below my budget of 2200.

[@Phronesis7]

As one with a Nutrition science degree I can confirm pretty much ALL of this. The only thing is that 2000 calories thing is a very GENERIC benchmark. FYI for anyone reading: Please don’t use 2000 cal as the rule, especially if you have clinical issues like digestive tract or hormonal problems. See a Dietitian to establish YOUR body’s benchmark and unique needs. I definitely learned something new regarding flax seeds and Ghrelin sensitivity. Thank you!

[@grimes6357]

This sounds similar to leptin resistance. Leptin is the hormone predominantly responsible for regulating your appetite and is produced in the body's fat cells, so the more fat you have the more leptin you have. The reason you come to feel full is that leptin is released as you eat and functions as a signal to the hypothalamus. The hypothalamus interprets the signal to mean that one should stop feeding and hence you feel full. In leptin resistance, the hypothalamus becomes resistant to the influence of leptin, and hence one does not get the signal that feeding is complete. The brain is tricked into thinking it's in a state of starvation, and as a result it decreases one's metabolic rate and ramps up appetite even if one had just eaten. Thus you may over eat and under-exercise as a result of lethargy. It seems to be reversible, and sleep difficulties are implicated in causing leptin resistance. So if you have trouble sleeping you might have trouble with over-eating as well.

[@erikdue4284]

It seems odd to make such a big deal out of these set points when the effects are so minor compared to exercise and overeating. The studies you cite estimate the reduction in RMR to be a couple hundred calories per day, or about 1400 a week. That's about as many calories as I'd expend biking down to the gym three times a week (let alone going inside and getting some exercise), and I could compensate for it by eating half a portion less every day. Meanwhile, when I'm stressed out and don't stop myself, I'll happily eat that many calories in one pack of cookies before following it up with a bag of crisps(800) and a two-liter coke (800). The diet industry wants to sell us crash diets and have us fail so they can sell us the next one, sure, but I think laying the blame for the worsening obesity epidemic is misguided - the world is increasingly stressed out, sedentary, and with easy access to fast food., and what we're seeing is the result of that.

[@viriden23]

I get what you mean, but like the dude spent 80% of the video saying to specifically not do crash diets, and then gave tips into reducing amount of food into your normal loosing weight process. Sometimes u people seem dumb.

[@power50001562]

You're missing the big picture. Your set point isn't affected by your calorie count because it's meant to compensate for that. Your RMR will then get adjusted to maintain your body, this is what causes pain to people trying to lose weight in terms of fatigue, irritability etc. Combined with the pain of exercise, and there's a lot of biological incentive to not lose the weight. And this is ignoring the disciplinary issues of having easy access to fast foods and stuff like this. Crash diets would magnify the effects of the set point. And it's known that once your metabolic rate goes down due to calorie restriction, it stays down for a much longer period of time than the starvation was. So this will lead to an increased percent of your caloric intake to be earmarked for fat storage if you go back to normal amounts. And that's what causes the big rebound. That sedentary, fast food, stressed out lifestyle you talk about is just the disciplinary side of this, when there's so much more to it than that.

[@reem930]

Are you a doctor?

[@DaXia333]

Sorry Dr K, but there is a lot of BS here....most people eat around 2000 calories? "The average American consumes more than 3,600 calories daily - a 24% increase from 1961, when the average was just 2,880 calories."

[@soum707]

i sometimes dont believe how useful this channel is, its soo slept on man. i wish you the best of luck dr k

[@aaaaaa-iw2yj]

What regulates this set point is metabolism and hormones namely insulin(carbs and frequent eating in general), glucagon, GH, adrenaline, cortisol, thyroid etc. and activity levels. We have many more releasing fat hormones than storing ones. You lower your metabolism when dieting (low calories). You increase your metabolism through eating a lot and moving a lot. As Dr K mentioned sunlight and vit. D is also crucial. Vitamin D is actually a hormone in itself.

[@DoneDealAC]

Lost 60lbs through OMAD diet with daily exercise.

[@lunarodev]

However much I despise the diet industry, saying that if their solutions worked everybody would be in shape and the industry wouldn't be there is terrible reasoning, especially coming from a mental health professional. Mental health problems are on the rise and there are a lot of factors that contribute to that, just as there are a lot of factors that contribute to the rise in obesity. Lack of sleep, stress, overworking, abundance of readily available unhealthy food, more desk jobs than ever before, etc all contribute to it, actually many reasons contribute to both of these issues.

[@realleprechaun1706]

Not the video I was expecting but I wanted! Unfortunately a lot of PT I know love giving people crash diets, of course not all but enough for it to have a negative impact. I will definitely be sharing this

[@randalld6791]

I have lost 300 pounds and would love to discuss this on a future healthy gamer podcast. I was 500 pounds and got to 200 pounds

[@m.a.a.d9275]

I didn't watch the video since I don't need to lose weight, but I can say that your sleep is crucial for weight loss. Not only for burning calories, but for keeping you off unhealthy food. You are more likely to food cheat when you are sleep deprived. That's all thanks

[@NS-nc8db]

Definitely. At night, you start craving garbage instead of real food. I don't get as much sleep as i should, but the best way to go about this is, if you don't want to/ can't get 8 hours of sleep, cut the soda, chips, and sugar out, don't buy it if you are looking to lose weight. Its nothing crazy but it takes you a long way. (Working out will make this much easier as it will make you see results faster, so you don't go back to what you used to be)

[@bagoftricks6985]

Don't starve yourself unsustainably, but you still need to spend more calories than you consume. Eating more fiber will make you feel full on less calories, but I think it's dangerous to imply that you can sustainably lose fat without eating less OR moving more. This weight point theory sounds like it explains EXTREME starvation, and not manageably small caloric deficits.

[@dismurrart6648]

Honestly, I know a ton about weight loss and have done it successfully myself. I don't find set point as described here to have compelling evidence. I have pcos, childhood obesity, and physical disability working against me. My endocrine system is literally screwed up. Somehow, despite all of this, Making healthy changes and working out overcame my set point and starvation mode in a way never before seen. The difference is I actually was cutting my calories to about 1700. The body doesn't have "starvation mode" our brains just get fatigued and find excuses to add a few extra calories here and there. Bodies CAN decrease neat but that's a normal process. Have some extra tea and more veggies. If you find yourself sitting more or patently exhausted, maybe you're eating below your tdee. Try adding 100 cal and see if that helps. The other thing is cut out the ultra processed crap. All that sugar is shown to make you want to eat more of it.

[@forestfreeman1600]

1. Flaxseeds 2. Sun exposure/vitamin d deficiency

[@hci]

Talk to a doctor, but anyone who lives north of the equator, especially during the winter months should be supplementing with vitamin d. You'll notice improvements in your mood almost right away

[@BoundlessLamb]

Fasting is an excellent tool for longevity and weight loss.

[@DerpasVideos]

Too bad weight loss industry tries to deny this fact so hard. But you need to eat 6 meals a day!

[@gUwU47]

It's really weird, I've noticed that if I fast 24hrs at least once a week I'm more ernergized and lively. I do not know how that works but it's great so far.

[@BoundlessLamb]

@@gUwU47 same here! The mental clarity that comes with it is great too! Good tool for spiritual growth as well

[@UnDefinedLegacy]

No kidding I use Sunday before the start of Monday to help get that clarity at the start of the week. It's been great! Also I've been drinking loads more water I haven't been this hydrated for years!

[@S4LeagueSinnlos]

I love fasting! After 2 months of fasting I started to levitate slightly! On my way to 3 months where I will be finally able to teleport

[@mintee8638]

I like the book, "The Obesity Code" by Dr. Jason Fung. He also appears on some KZbin channels. For me, it seems like the key is be more informed, be more aware. I heard of a study where they asked participants to measure what they were eating. The mere act of measuring what they ate apparently caused them to lose weight (indirectly of course). I believe the effect of measuring applies beyond just food but to things in general. Lastly, I agree with the idea to make sure one is getting the right amount of vitamins and minerals. I have heard that food-based vitamins are superior to synthetics as they have the whole complex vitamin as opposed to a part. Imbalances can occur, as having too much of one vitamin part or mineral can cause a deficit in another.

[@CallmeAbdi]

Man, this guy could sell me an obvious weight loss scam with that hair and I wouldn't even care bro.

[@benjaminwlang]

I agree with set point theory. The body wants to maintain homeostasis. I have experienced it myself. Another factor I think people should consider why crash dieting doesn't work is because it causes muscle loss which is metabolically active. Which is why most people who loses weight fast gets it back because they are burning less calories at rest then they were before the diet.

[@ani4305]

thank you for this dr. k :) also love how you use gaming analogies to explain science stuff, makes it kind of funny

[@felipearbustopotd]

I had the best results doing OMAD, certainly was not Plant based. Not doing OMAD atm, as I am in maintenance mode. When I did OMAD ( just one way of eating - not a diet ) I lost 18 kgs / 39 lbs. When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein. Protein came to about half of what is currently recommend, again not ideal but it worked our for me. Did I worry about creating or wanting to know my kcal requirements...NO. I simply ate so I could sustain 23 hours of no kcal intake. The what to eat is a trial and error journey - your trial and error journey, not what others say or what is said or written down. No cravings - no feeling of being hungry or angry. No feelings of being high or low compared to when I was eating multiple times per day and eating loads of carbs, in all forms that it comes in. No need for any injections or any medical visitations or interventions. When it came to protein - I always made sure it was complete. So if I did eat rice it was with beans - but that was rare. It usually takes 5 hours for the stomach to fully empty, so I try not intake any kcal 5 hours before bedtime. That is when I would start my FASTING clock, i.e. 5 hours after my last intake. Thank you for uploading and sharing.

[@corberus3119]

i love the way Dr K uses gaming metaphors in his explanations

[@rogantu]

From age 5-18 I was average for my age or maybe slightly below average. Once I turned 18 I started working out and at age 19 I had a fantastic body at 77kg at 180cm. My body was perfect by all means. Then I turned 20, became disabled due to seizures, I was forced to starve for 4 months, lost 27kg, stopped starving because I finally got help, gained 54kg and ended up at 104kg obese for the first time in my life. For 6.5 years now I've remained obese and I've gained weight up to 115kg now. The thing is I've been completely unable to build muscle since that starvation. I even took an 8 week break from the gym after working out 3 days for 4 months this year because I had lost 2/3 of my strength and stamina. I had gone from rowing 6km in 27 minutes with 0 breaks to barely achieving 2km with 3 breaks. Even after 8 weeks of a break I still could not row more than 2km with 3 breaks. My muscles seem to repair MINIMUM 15 times slower than normal. They do repair though and the 11kg I have gained are from the exercise programs I have done over the last 6.5 years. I've also tried a dozen diets, but none made me lose weight. Keto made me feel great, but I wasn't able to keep up with it thanks to my eating disorder. I also eat 2100 calories per day and have for 11 years. My caloric output per day according to my smartwatch is 3200-3700, but that counts 10k steps per day when I'm sedentary so the accuracy is questionable.

[@scarneck180]

"These are just a couple of the solutions we're introducing you with today." What/where are the rest?

[@SparklerBlack]

on the other hand drinking carbonated drinks(even water) increase your ghrelin production five times, witch makes you 5 times more hungrier !

[@Basspelarn]

Thank you for this information! Plenty of people need to hear this instead of being bombarded with false ideas of fast results. /Fellow MD

[@1996Pinocchio]

That's the second time I hear you argue with the argument "If the product would work, the industry would not be there." With that you could argue that schools do not work, because there are still schools.

[@bronichiwa984]

Clearly the context here is crash diets and the diet industry.

[@tigerpanzer8220]

generally people only go to school once. For example, when people graduated from high school, they went to a higher education or looking for a job. They don't go to the same high school to retake the course again. The critic with the diet industry is that people gain their weight back and needs to buy their product again, which means their diet product doesnt really work.

[@1996Pinocchio]

I agree that this is the case, but the argument misses the point. Even if the product would work, and even if only 10% of the population would buy it once in a lifetime, there would still be a diet industry running. The crash diet industry would not just disappear.

[@barry01xd37]

I just tracked my calories, lifted heavy and I dropped about 60 lbs. I treated myself to some junk food but with moderation for example a muffin or gummy bears and I made sure to hit my protein goal everyday. Hopefully this comment cant help someone!

[@bronichiwa984]

People are too lazy to even estimate how much they eat. When I try to tell people to find their macros/calories/tdees, they tune out. It's pretty sad.

[@jeramysteve3394]

Simple answer. Eat less calories than you burn.

[@monster-tc1nz]

Mild calorie deficits are the way to go. Like 100-200 cal maax. Easy af to stick to just gotta be patient

[@dewut420]

What are your thoughts on intermittent fasting?

[@DrakesdenChannel]

Hello there lmao, I have been doing intermittent fasting and lost over 35kg with it before. Currently lost 5kg in the last few months by proper intermittent fasting. First time I did it I paired it with hardcore exercise and total wrecked my stuff when I was 15-16.

[@definitelynotshanque]

@@DrakesdenChannel what's the specifics of what you're doing? What's your interval of eating vs not eating, do you limit yourself in calories, how much exercising? Super curious about intermittent

[@ethanhunt3226]

6 hour eating window 18 hours fasting. Eg. Eat 2pm - 8pm

[@ethanhunt3226]

IF works through regulating insulin. It's impossible to lose weight when insulin is present in the blood.

[@pradyumnacalisa3770]

It's a good add on to an already well planned long term diet. Intermittent fasting is just a way to time your meals. The timing restriction forces you to not binge or snack outside of your eating hours and that's what helps people lose weight. Plus the lesser your eating window the less food you can eat in a day. Any other claims of it boosting metabolism doesn't have enough research to back it up, of course I might be wrong. In the end, only include things in your nutrition plan that you can stick to long term, when I say long term I mean till the day you die. That's the only way it will lead to real consistent results, also chose foods that you genuinely enjoy eating, don't force yourself to eat broccoli and oats if you don't like it. Find a balance between what's best for you and what's best objectively, don't chose one or the other.

[@perfectionprogression4151]

Im a trainer and exercise scientist, Ive found personally that having a high protein diet and eating mostly raw and cooked food, I maintain the best body composition I dont track calories or anything like that

[@dinofrog926]

The only way to achieve long term goals is by sustaining and building new positive habits and replacing negative habits.

[@ZapatosVibes]

Low-carb / carnivore isn't supposed to be a crash-diet. A lot of people doing it, myself included, eat this way because of autoimmune issues, sugar addiction or other health reasons and "regular" food, like grains, makes us sick. The fact that this way of eating gets you to a healthy weight because it's hard to overeat when you're eating meat, good fat from animal products and more natural low-carb foods, is simply a nice bonus.

[@SmallestZovia]

Wear spf 30+ though when going to get vitimin D becuase skin care is also as important. And sadly anything below is not good enough for actual protection so 30 an up guys and gals !^_^

[@no_special_person]

Yes bump

[@porkbritches1606]

I need to visit the sun more. I have a Vit D deficiency. It was supposed to be 30, I was at a 13. 🙃

[@Reign14forever]

Yes get the vitamin d without cancer

[@poadude]

Lol holy shit

[@porkbritches1606]

@@poadude if that was to me, yeah it was bad.