How to LOSE WEIGHT FAST & MAINTAIN IT | Diet and Burn Fat Tips


Hey everyone, welcome back! Today I’m talking about how to lose weight! And when I say loosing weight, I mean – loosing
fat! Not our precious muscles because those are
very important for our metabolism. So loosing fat is not an easy process and
I know it! It is a lifestyle change, it takes time, dedication,
you know, it takes alot of effort to change your habits, because you’ve built these habits
over a long time! And now that you want to change it, it takes
time as well! I’ve seen so many videos that say you can
lose like, “5 or 10 pounds in a week”, it is, absolutely, bull *beep!*. Technically you can lose 5 pounds in a week,
but, you’re going to gain it back like straight away, and it’s mostly just water weight! You want to lose fat and not just water. So, it doesn’t really do anything if your
aim is to lose fat.I can restrict my carb intake for a week and I’ll lose 5 pounds. And I’m very very petite, so if you’re larger
than me, you can lose up to 10 pounds! So there’s barely any fat loss for the first
week since you’re body needs to learn how to use you fat as a fuel, so it takes time
for your body to learn how to burn fat. So all these burn “x amount of pounds in a
week” is not a sustainable option, it is not a long term solution. So for today’s video, I wanna cover habits
and food choices that you can change, to help you to lose weight and maintain it, in a long
run, and also I’m going to give you three additional tips, that’s going to really help
you to accelerate your fat loss. You will see great results, very quickly,
and with the new habits and food choices, you can definitely maintain your weight. First, is to eat more wholefoods and not processed
foods. I know you have heard it before, but it is
very important because the way your body process whole foods and processed foods is quite different. Not all calories are treated the same way. Calories from whole foods and calories from
Maccas (McDonalds) or junk food are not treated the same way. Although the amount of calories can be the
same, your body doesn’t actually treated it the same way. Especially those packaged food that has high
fructose corn syrup, and that is one of the main reasons of obesity. And also if you’re counting calories, the
package food calories are just an estimate. It is not 100% accurate and Casey (Neistat)
made a very great video about that, so I’ll link that down in the description box so you
can check it out. The second tip is to cut sugar out from your
diet. Sugar is one of the main reasons why we gain
fat. It causes a spike in insulin, and a long term
exposure to sugar is going to cause you to be insulin resistance. I don’t really want to get too technical about
it cause I’ve talked about it before. I’ll just put some related links in the description
box so you can check it out. So basically having high blood sugar causes
inflammation, which then causes you to be insulin resistant. And when you’re insulin resistant, you can
lose weight. You’re actually going to gain weight. Being insulin resistant, is going to result
in more inflammation. So it is just a vicious cycle, and look I
know it is really really hard to cut sugar, because I have a sweet tooth, I love my chocolates,
my ice cream, they are my weakness.So i know it’s hard. You just have to try, you just have to try
to cut down your sugar. Number 3, is to limit your fruit intake. Most fruits are very high in fructose. Fructose acts quite differently to glucose. Too much fructose is going to be stored as
fat, and on top of that, fructose reduces hormones called leptin, and this hormone is
basically the hormone that tells you that you are full, and it also raises the other
hormone called ghrelin. And this is the hormone that tells you that
you are hungry. So it’s basically telling you that you’re
not full, and also that you’re hungry at the same time. Again, I’m not telling you not eat fruits
ever again, you can have some fruits before a workout because you’ll use those glycogen
straight away and also it doesn’t cause any cravings, so that’s an option. Number 4, is to sleep at least 7-9 hours a
day. I didn’t know about this like back in the
days but, it is so important to sleep 7 – 9 hours a day because if you don’t, it’s going
to mess up your hormones. So your leptin hormones and your ghrelin hormones
is going to be out of whack, and your going to feel hungry and be overeating, and that’s
not great. On top of that, your cortisol level is going
to increase and that’s one of the main reasons of weight gain as well. Stress. Stress causes weight gain and I’m sure you
hear this all the time, but why? why does it cause weight gain? High cortisol levels causes weight gain. Because it’s going to cause inflammation in
your body, and your body is going to try to fight that, it causes insulin resistance,
it causes more inflammation, and it’s just like a, like I said, it’s a vicious cycle,
so stress is a very important factor. So this is the main reason why I gained weight
recently. I’ve been really stressed out due to like
family issues, personal life, there’s just so many things going on so I haven’t been
sleeping well so I’ve been overstressed so I’ve gained some weight on my belly, on my
face, everywhere. So I’m trying to take it easy, trying to relax
a little bit more, trying to meditate, just try to avoid stressful situations, stressful
people, try to surround yourself with positive energy, that’s quite important. Number 6 is to stay hydrated everyday. You might think this is not very important,
but sometimes, we confuse thirst with hunger. Because we are so used to just going to our
pantry to just look for something when we’re kinda hungry but sometimes we’re just thirsty. You just gotta drink some water, you’re body’s
asking for some water. So these are all the little things you can
change, you don’t have to change your habits overnight, not everything in one go, because
that’s probably that’s going to be a little stressful for you and stress is a factor! So all these little changes are going to make
a big impact in a long run. Your going to see weight loss, your going
to feel healthier, and you’re going to be happier. So just hang in there and try your best. So the next 3 tips are going to help you to
accelerate your fat loss. They’re not the healthiest option if your
not in a healthy condition. So it doesn’t apply for everyone. But it works, and its fine for a lot of people. So first is fasted cardio in the morning. It can be a jog, or a walk, so why cardio
and why in the morning and why does it promote the most fat loss? Well it’s because its the best time for your
body to access your fat storage after not consuming anything for the entire night. So after fasting for about 10 to 12 hours,
your body is more likely going to use your fatty acids as a source of energy. So the type of cardio you can do is fasted
walk, or jogging. So you just gotta make sure your targeted
heart rate is about this range. I’m going to give you an example, so if you’re
30 years old, you’re going to take 220 – 30, and you’re going to times that by 0.6 and
0.7. So that is your targeted heart rate that is
going to help you access your fat storage. If you’re exercising way above that, your
going to be using your muscle glycogen, and it is a different fuel source. Number 2 is intermittent fasting. I have talked about this before, it is basically
eating for 8 hours, and fasting for 16 hours. So for example if your last meal is at 8 o
clock, your next meal is going to be 12pm the next day. So that is intermittent fasting. You’re not eating for the entire 16 hours. So this is going to help to let your body
to understand how to use fat a little bit better. And this also depends on how insulin resistant
you are. So if you’re not insulin resistant, your pretty
insulin sensitive, you can lose the weight so easily on intermittent fasting. So I personally prefer intermittent fasting
because I don’t have to restrict my calories to lose weight, it is quite different to the
conventional calories restriction of being in calorie deficit to lose weight. Because in my opinion that’s not very sustainable
in the long run because there’s only so much calories you can reduce. Because every time when you reduce your weight,
your metabolic rate is going to reduce a little, and eventually you’ll be eating nothing. You’ll be eating so little, you’ll be so HANGRY!
and that’s the reason why I prefer intermittent fasting. But it can be quite hard for some people,
because I’m quite fat adapted I reckon, so I can go really long without eating, but if
you do get hungry after 10 hours, you gotta eat. You can’t cause so much stress on your body. You gotta eat when your hungry. Because your going to start binging when you
get hungry after you break your fast. So you just gotta make sure to listen to your
body as well. So I got a feeling that I’m going to get ask
these questions, about what you can eat and what you can drink when your fasting. So you can have some tea, but it’s gotta be
plain tea. Plain green tea or black tea. Plain black coffee, so no solid food, no bone
broth, or soup or anything. Just water, coffee, or tea. The final tip is caffeine! Caffeine helps to promote fat loss. You can find that in green tea or black coffee,
and the idea behind that is that when your ingesting caffeine, it’s going to activate
the process of lipolysis. That’s basically when your body releases fatty
acids into the blood stream, and your liver is going to use that to produce more Beta-Hydroxybutyrate. So that is basically the energy molecules
that your body is going to produce when your burning fat. and not carbs. And this is what we want in our body when
your burning fat. I know this sounds very science-y. I’m really trying to make it not so science-y
but I want you to understand how this works. It is not all sunshine and rainbows ingesting
caffeine. It’s going to make you feel really good cause
it’s going to increase your dopamine, but, it also is a stimulant or stressor to the
body. So yeah there’s positive and negative sides
of caffeine. So yeah those are my, 9 tips. The last 3 tips are going to help you to accelerate
your fat loss. I hope you guys find this video helpful and
please don’t forget to smash the like button down below, turn on the notification bell,
and I’ll see you guys very soon. Bye!

73 Replies to “How to LOSE WEIGHT FAST & MAINTAIN IT | Diet and Burn Fat Tips”

  1. Really interesting! Thanks for content, I am going to follow your tips ! I have just a question : Are you doing intermittent fasting every day/all the time ?

  2. Agree. I think reduce the stress level is the very first thing we have to resolve. Stress will make our body want to eat more because it increases adrenaline level.

  3. I have a questions. I’m 17 I do HIIT in the mornings which usually gets me to ab 160-180 bpm, does this mean I’m burning muscle instead of fat?

  4. Just letting you guys know, you don't have to exactly follow these tips. I myself hate doing workouts in the morning, love me some processed foods every once in a while, and get stressed pretty often. However, I've lost 30 pounds overall. It has just taken me quite a bit longer than others. (6 months is how long I took to lose all the weight.) Currently, I am 138.0 lbs and aiming to be 130 in a month. Trust me when I say I have had weeks where I cheat days on end and get back on my diet for 3 days and I am back to my weight before all the bingeing. I do not have a fast metabolism, so to lose weight I eat around 1,200. That is usually what keeps me satisfied.

  5. This week I have been fasting for at least 15 hours a day and today I did 22 hours I’m so proud of myself 😁☺️☺️🥺❤️❤️

  6. This week I have been fasting for at least 15 hours a day and today I did 22 hours I’m so proud of myself 😁☺️☺️🥺❤️❤️

  7. This specific “Kαbοnοz Ydα” (Google it) dietary regimen appears to be promising. I believe that this specific product worked well for me, it offered me vitality and I’ve eliminated about 8 pounds this previous days. It tells you just what you would like and explains almost everything in greater detail. .

  8. I have a question Oatmeal is categorized as processed food too right? And that means we should avoid it.. But i've seen a couple diets that using oatmeal and that means that diet plan is wrong and not effective.. (?)So should i stop eating oatmeal as a diet or not :/ bcause i've bought a whole big package of oatmeal.. 😌pls help me people

  9. The “Kαbοnοz Ydα” (Google it) diet routine has given me techniques how to burned my abdominal fat in a wholesome method. I never ever perceived this program as useful as this. Ever since applying this guidebook I have dropped FIFTEEN lbs, and also have had more results toning up in a fitness center. In addition to that, I have a great deal of strength remaining in my tank. .

  10. I love that you use science to base your facts on. It gives us an understanding of how our body works and hopefully makes us realize that what you’re saying is correct and that to achieve what we are looking for we need to start incorporating these tips into our lives. Most videos I watch I question if they’re making things up and so I feel obligated to look it up, but when I watch your videos I feel there’s no need to research the facts you are providing us with. I greatly appreciate your videos. Thank you for sharing your knowledge with us 🙂

  11. Good advice I will combine with this diet that I follow: weightlossin3weeks. com (Google it)
    I lost about 10 pounds in 3 weeks.

  12. Thank you very much for the informative video!! I’m curious about your accent though, where is it from? It seems like quite a mix of everything!

  13. I want to lose weight to the point where I can fit into a brandy Melville or whatever. Currently I'm more of a kim Kardashian

  14. chloe you are amazing i love how you provide such amazing content and dont charge anything you really help inspire and motivate young people like me thank you

  15. Chloe ting could you make a morning cardio workout video? You're videos are so motivational and they've really helped me through some hard times <3 🙂

  16. Your videos are so motivating …I'm trying to loose 18kg because my weight is affecting my health and I'm trying ur abs and full body workout. It's been 3 days and I've gained 2 kg more but I'm still gonna workout 😂😂 because only I can help myself in this soooo please wish me luck..

  17. You are amazing Chloe Ting! I’ve been following your videos for 6 months now and I was able to loose 15kg… Thank you! 😊🙏🏻

  18. I agree! I was 95lbs then I got pregnant now I'm 160lbs. I just barely working out. I should've start working out after I had my oldest daughter. Now that I
    She's going to be 7 year I let my bad habits that long. And I had my son as well. So besides pregnancy weight its including bad habits weight. Good thing I started today to do something about it. And I'm on one month detox. That way I can flash it out.

  19. Yeah stress in my husband.😂🤣😂🤣😂🤣😂🤣🤣😂🤣😂🤣😂🤣😂🤣🤣😂🤣😂😂🤣🤣😂🤣 I learn that we all love families and friends. The issue is drama and gossip. Try to stay away! Dont get involved. Even if how much you feel guilty of not helping or not being there for that person. It's okay. They will get over it. Sleep I dont know about that. Lol my son dont let me sleep. Lol any advice. 🤣😂🤣😂

  20. I've got anxiety, I can't sleep for 8 or 9 hours, that causes me stress and I can't do cardio without breakfast bc I'm going to pass out, help

  21. My problem is I work nightshift at a hospital and sometimes I don't sleep. It's very difficult for me to have a sleep schedule at all. I tend to eat fairly clean and I definitely drink a lot of water. However, I still can't lose belly weight. It feels like it's just impossible to have toned abs for me.

  22. Once I got really depressed and stressed I lost 8kg in 6 days. But I barely eat anything and it was awful. I’m going to use a healthier way to live from now on😂

  23. My family and I decided to do a 'non sugar challenge' where we only ate food with less than 1 gram of sugar per 100 grammes of food. My dad lost the most weight in just 2 weeks, I believe he lost like 5 kilo's. I am not overweight or fat, and lost about 2 kilo's

  24. I love this. Well I have tried everything , so many different diat but I didn’t Lose any weight, not even 0.5 pounds, sounds crazy but it’s true. I decided to listen my Body and do your Sport.
    How I do.
    I wake up at 6 am have my lemon warm water , after 15-30 minutes. I eat my overnight Oatmeal with banana, apple etc. after that I don’t eat anything else, only green tea, water or coffee. After 3 hours I eat half hand Mandel (almonds) then I don’t eat anything until 12:45 which is my break at work. What I want to explain ist I eat every 3-4 hours something small except lunch, I eat enough at my lunch time😋. And workout, fitness 2x a week, every second day your Abs program. Am so happy 😌 because only that way I hv lose weight and I maintain my weight since months now. Your workout are my favorite, sorry my English is very Bad, only German….😅

  25. i have pcos (polycystic ovarian syndrome) which it makes me having this insulin resisten.. it is so hard for me to lose weight..sometimes i feel so stress and so insecure about myself😣

  26. Do you have evidence that fructose from whole foods i.e. fruit causes the bad effects of high fructose corn syrup? That infographic you showed has a picture of a cupcake, not fruit. You won't find many good studies saying fruit makes you fat but you'll find a plethora saying the reverse.

  27. This video has great information, but I'm confused about the best diet plan that I need to work with, only because I have never taken any. Anybody tried the Custokebon Secrets? I've heard some people mention extraordinary things about Custokebon Secrets.

  28. I did this and lost 5 pounds in a week and u say loosing 5 pounds is unhealthy well….. It's all Ur fault (JK ,😂 thanks for Ur tips)

  29. i am 15 years old girl and my hieght is 155 cm when my mom lost wieght and started to judge my body and my eating habits i felt really bad my weight was 73 kgs and my mom was 74 kgs so i started my suicidal diet i was eating a liitle piece of meat or chicken or one egg with a little amount of veggis a day for 3 months i losted 20 kg i was very happy but i still miss binge eating and actual food i maintained my wieght for like 2 months then i started eating alot again my weight is 65 kg now but i still look skinny i really want to become 53 again so i am going to follow these tips and i would never do that diet again it really affected my health sorry for my english

  30. Guys,don't forget that you're all beautiful!
    You don't have to change yourself because you're perfect the way you are. If you really wanna loose weight,do it for yourself not for anyone else ok?!

  31. You know what you’re talking about. A lot of the information she is sharing, is talked about by the amazing Dr. Berg. Good job, Chloe. ✨💓

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