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Summary of Transcript:
The video discusses ways to keep weight off and maintain a higher metabolism after losing weight. The importance of lifestyle interventions and habits are emphasized, along with understanding the body’s buffer systems. The optimal rate of weight loss is discussed, with very low-calorie diets requiring physician supervision due to potential risks such as micronutrient insufficiencies and rebound weight gain. The role of exercise in maintaining weight loss and building lean muscle mass is emphasized, as well as the influences of age on weight loss and metabolism. The importance of addressing childhood obesity through lifestyle modifications is also highlighted. The question of whether a caloric deficit through nutrition or exercise is better is also discussed, with considerations given to the concept of G Flux. A link for Thrive Market, an online membership-based grocery store, is provided in the video description.
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Summary of Description:
The video discusses the top way to prevent body fat from returning, which involves maintaining a healthy diet and exercise routine. The video also mentions factors that influence weight maintenance and adaptive thermogenesis. It also provides tips on how to maintain weight loss, including consuming fiber and certain foods to boost metabolic rate. The video is sponsored by Thrive Market and promotes a 30% discount and a free gift for new subscribers. Lastly, the video features Dr. Gillett who provides fiber recommendations and discusses the impact of flax on estrogen levels.
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The #1 Way to Keep Body Fat from Coming Back: Tips for Weight Maintenance
Maintaining weight after losing it can be a challenging task. In this video, Thomas DeLauer discusses the key factors that influence weight maintenance and provides insightful tips to help you maintain your weight loss journey.
Factors Influencing Weight Maintenance
It is essential to understand the factors that influence weight maintenance before discussing ways to keep it from coming back. According to research, weight maintenance is primarily influenced by:
1. Energy Balance: The amount of energy consumed versus the amount expended.
2. Metabolism: The number of calories you burn per day, including basal metabolic rate (BMR).
3. Genetics: The inherited traits that determine an individual’s metabolism, body type, and weight gain potential.
4. Behavior: Lifestyle choices such as nutrition, exercise, and sleep habits.
Is It Unsafe to Lose Weight Fast?
While losing weight quickly may lead to immediate results, it is crucial to consider the potential long-term effects on your health. Dr. Kyle Gillett points out that losing weight quickly may lead to a lack of nutrient absorption and unsustained weight loss. To sustain weight loss and prevent weight gain from coming back, it is necessary to find a balance between caloric intake and expenditure by implementing a healthy lifestyle.
What Affects Adaptive Thermogenesis?
Adaptive thermogenesis is the physiological mechanism that decreases energy expenditure during weight loss. Factors like age, sex, and genetics may impact adaptive thermogenesis. However, limiting caloric intake through dieting may also decrease energy expenditure, making it crucial to balance your macronutrient intake and exercise routine to maintain a healthy energy balance.
Caloric Deficit via Nutrition vs Exercise
While both nutrition and exercise contribute to calorie deficit, it is essential to find the right balance to avoid nutrient deficiencies, metabolic slowdown, and excessive exercise that may lead to injury or burnout. It is essential to prioritize healthy, nutrient-dense foods and engage in exercises that complement your lifestyle and preferences.
3 Tips to Maintain Weight Loss
Thomas DeLauer provides three tips to maintain weight loss:
1. Monitor your food intake: Tracking your food intake can help you stay accountable to your diet and help you adjust your eating habits to meet your body’s needs.
2. Do resistance training: Resistance training not only helps preserve lean mass when losing weight, but it also has been shown to increase metabolism and promote fat loss.
3. Stay consistent over time: Creating healthy habits takes time, and it is essential to stay consistent to achieve long-term success.
Can Certain Foods Influence Metabolic Rate?
While some foods may increase metabolism, the effect is not significant enough to cause weight loss on their own. However, consuming a balanced diet rich in whole foods can help maintain weight loss by promoting satiety, preventing excessive hunger cues, and providing essential nutrients for energy.
Dr. Gillett’s Fiber Recommendations
Adding fiber to your diet can promote satiety and provide numerous health benefits, including regulating blood sugar levels and energy metabolism. Dr. Kyle Gillett recommends consuming 25-30 grams of fiber per day from whole food sources like fruits, vegetables, and legumes.
Flax & Estrogen
While flax seeds do contain phytoestrogens, which are plant-based compounds that may mimic estrogen in the body, research shows that these compounds have minimal effects on estrogen levels in humans. Therefore, incorporating flax seeds into your diet may provide beneficial health effects without significantly impacting estrogen levels.
Focusing on Health After Losing Weight
After losing weight, it is essential to focus on improving your overall health and well-being by prioritizing nutrition, exercise, stress management, and good sleep habits. By making sustainable lifestyle changes and creating healthy habits, you can maintain your weight loss journey and prevent weight gain from coming back.
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Source Description
Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60! http://ThriveMarket.com/ThomasDeLauer
The #1 Way to KEEP Body Fat from Coming Back
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Timestamps ⏱
0:00 – Intro – The #1 Way to KEEP Body Fat from Coming Back
0:26 – Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
1:35 – Factors that Influence Weight Maintenance
3:02 – Is It Unsafe to Lose Weight Fast?
5:21 – What Affects Adaptive Thermogenesis?
7:09 – Caloric Deficit via Nutrition vs Exercise
8:57 – 3 Tips to Maintain Weight Loss
10:25 – Can Certain Foods Influence Metabolic Rate?
12:20 – Dr. Gillett’s Fiber Recommendations
15:04 – Flax & Estrogen
18:24 – You’ve Lost Weight, Focus on This
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