The Real Reason Weight Loss Stops for Most People (HOW TO FIX IT)

the biggest thing that's standing in the way of your weight loss is actually something that you probably want to be doing but you're not because you think you shouldn't what you need to be doing is occasionally taking a diet break now I am not talking about cheat meals cheat meals can actually be quite detrimental the only real benefit that comes from a cheat meal is the emotional aspect and I'm all about that occasionally letting your hair down and having a cheat meal for the sake of just letting your brain relax is perfectly fine but having a cheat meal as a means of trying to restore or rev up your metabolism is kind of a moot point it doesn't happen that fast so let's break down exactly what I mean and I'll give you a perfect play-by-play that you can follow so you don't fall victim to this impeding your weight loss now after today's video I want you to check out a symbiotic called seed if you're doing something different with your diet like you're going through weight loss or you're trying to increase calories or decrease calories taking care of your microbiome is really really important now I'm not a big fan of pushing supplements I typically don't I don't really consider probiotics a supplement because in this particular case as a symbiotic like this is very unique bacteria very unique probiotics so what it is is it's a symbiotic so it has a Prebiotic and a probiotic in one capsule and when you're changing your diet it's important to regulate as much as you can your microbiome because it's going to help you sort of restore bacteria that might get lost when you are void of different nutrients and things like that so the link down below is going to get you a 15 off discount link for seed that's symbiotic again I don't usually push supplements very much but I think this is relevant for people that are trying to develop a healthier lifestyle I think not everyone gets their fiber in not everyone gets the fruits and vegetables and things that are going to contribute to a healthy microbiome so I think that it is something that there is a place for for most people so that link is down below again it saves you 15 off your order through seed after this video so what you need to do is take a diet break a proper diet break a diet break doesn't mean that you take a month off from your diet and you go eat cakes and funnel cakes and shovel whipped cream down your face that's not what I'm talking about at all I'm talking about a strategic brick now let me explain some research here and this will make some sense and also motivate the ever living heck out of you the international Journal of obesity published a 16-week study okay and it was caloric restriction so people that were just restricting calories for 16 weeks or people that were restricting calories for 16 weeks but every couple of weeks they took a diet break where they ate at maintenance levels what that means is they didn't go and indulge and binge they ate a little bit more than what they were doing on their normal diet so for a week or two they would increase their calories by about 30 percent and eat at maintenance level results after 16 weeks were unbelievable the intermittent group the group that took breaks ended up losing 4.3 more kilograms of weight than the group that did straight up caloric restriction now the flabbergasting part of this is the group that did Regular caloric restriction without diet breaks their resting metabolic rate decreased 389 calories more in the group that took diet breaks that means at rest they were burning almost 400 calories less than the same group that mind you lost more weight and took diet breaks this is good news because if I'm trying to restrict calories I don't want to do that forever I'd love to take a break and it turns out that long-term and somewhat short-term the diet break seems to help and then there's another study published in the British Journal nutrition that found that diet breaks not only help with fat loss more but they also help with insulin resistance more so the groups that I took the diet breaks ended up had better improvements in insulin resistance than the groups that just calorically restricted for a long period of time okay well let's talk about this how does this look for you like what should you do because definitely this is something that's going to help you lose weight in a more effective fashion without crushing your metabolism caloric restriction works but it works with a serious serious casualty and that is your calories are restricted for the rest of your life if you want to do that so what you want to do is every four to eight weeks you can kind of vary it and test it out you want to take a two-week break okay minimum one week but two-week break and what you want to do is you want to take the calories that you're currently at okay find a way to kind of figure out how much you're eating on your diet okay and you want to increase that up to your maintenance what you would be eating to maintain the current weight that you're at now I know that can be hard to determine because you don't know what your metabolism is at your current way but I can give you some examples to sort of help you and you can at least ballpark it let's say you were 200 pounds and you're trying to get to 150 okay at 200 pounds maybe you were eating 3 000 calories and you were not losing weight okay so then you reduced down to 2500 calories at 2500 calories you did that for a few months and you got yourself down to 150 pounds that's purely hypothetical probably wouldn't happen that way okay you're at 150 pounds now you don't want to go right back up to 3 000 calories because if you went back up to 3 000 calories that's where your body was happy at 200 pounds so your body would put you right back to 200 pounds pretty quick so you don't want to do that you want to say wait a minute I'm losing weight at 2500 calories but I need to pump the brakes so what would you do find Middle Ground go to 27.50 right get what I'm saying here you want to find that middle ground of where you have been that's going to make it so that you're not going too high on your calories but you're also not a runaway train on your overall caloric restriction and you do this for a simple two weeks you might gain a pound or two you might you probably won't realistically and then when you go back to caloric restriction again the weight will fall off a lot better you're taking a diet break and you're not going into a surplus you're going into maintenance level so that your body has time to acclimate and doesn't just become a runaway train of making sure that you go into starvation mode you don't want that to happen this can also make it so you're preserving your sex hormones you're not crashing your testosterone you're not crashing your estrogen when you start restricting calories too aggressively you crash your estrogen levels which definitely makes you feel fatigued and makes you feel bad low testosterone is one thing but when you start crushing estrogen joint pain comes to be you get sick all the time it's just not fun you don't want to be doing that so then what you want to do over time is you continually seesaw this okay you lose more weight and then you bump it up a little bit for a couple of weeks you lose some more weight you bump it up for a couple of weeks then you do it again you rinse and you repeat another thing that you can do to make it more realistic for you is adopt sort of some intermittent fasting practices the reason that I like doing intermittent fasting with this is because it allows you to have periods of higher calories with aggressive periods of lower calories but you're never doing this you're doing this and you're slowly coming down with these spikes this is better for the metabolism as you're consistently having higher Peaks and lower lows without just this chronic low level so by adopting these principles all together you ensure that your metabolism can stay where it needs to be the other thing that you want to make sure that you do as I mentioned in many videos is keep protein as high as possible okay when you are restricting calories there is some evidence that as long as protein is high and you are stimulating the muscle you will retain muscle mass or at least more than if you didn't and muscle is one of the biggest driver of our metabolism and one of the biggest drivers of insulin sensitivity so this makes it so longer term from a metabolic standpoint you maintain the weight that you have lost because you're not internally metabolically trying to get to a different weight so as always keep it locked in here on my channel I'll see you tomorrow

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