hello everyone today we’re gonna be
talking about some fat loss myths my name is Volet Reveira I’m a psychologist
in Montreal which is in Quebec Canada and this channel is about helping people
to understand that their thoughts beliefs and perceptions affect our
actions and feelings there are some common myths that we believe about fat
loss that are just not true and the first one I want to talk about which
actually characterizes obese people as having a character flaw which is
absolutely not the case is that you’re just too lazy to lose weight that you
don’t have the willpower to lose weight and as Jason Fung pointed out you’re
hungry because your body is increasing the ghrelin you’re decreasing your
metabolism you’re not burning it off that sets you up says you don’t get fat
because you’re overeating you’re overeating because you’re getting fat
right which sets you up for the proper question what’s making you get fat
what’s the ultimate cause of obesity and again it’s insulin but if you go back to
William Banting he understood that refined carbohydrates led to obesity now
we realize that refined carbohydrates increase your insulin which leads to the
obesity and this guy Banting was in the 1850s right like a hundred and fifty
goddamn years ago they knew this if you try to treat it as a caloric deficiency
and you say that it’s a personal choice are you gonna fail right if you
understand that this is a disease which is related to insulin then you
understand why you treat it the way we do so what raises insulin the most from
a dietary standpoint refined carbohydrates right the sugars the
refined grains what raises it the least natural fats right olive oil avocado
it’s already been shown that there is a psychological connection between eating foods that contain sugar and the reaction that we have in our mind right that our
brains actually react to sweet foods our brains actually react to pleasure of
eating sweet foods so one of the things that I want people to understand is it’s
not about laziness as much as it is about there’s a certain level of
addiction that exists to sweet foods and the more that we engage in eating sweet
foods the more that we want to eat sweet foods and is not just sweet like in
sugar candy any food that has a carbohydrate so even something that
savory like chips like potatoes a savory like I can’t think of another savory
food right now but savory foods caused us to have the same reaction as long as
there’s a high level of carbohydrates in them so it’s important for us to
recognize that there is a physiological reaction that is caused in our minds by
eating these foods the other idea I want to talk about is calories and calories
out right so this idea that basically no matter what you do as long as you have a
calorie deficit then you’re going to lose weight and it’s going to be fine I
think one of the things that we’re very short-sighted in is that for example if
I eat a cookie it’s not the same thing as if I eat some bacon for example the
the macronutrients in a cookie and the macronutrients in bacon is not the same
even if I eat a hundred calories of cookie
and 100 calories of bacon what it does in my body is not the same so my insulin
response to a cookie is very different than my insulin response to bacon which
is important because our insulin response determines what happens to the
calories that we eat do they get stored or do they get are they free to be used
readily available readily at that point in time what people ignore is that when
we eat carbohydrate heavy foods then our storage is turned on right away and
therefore we are storing majority of the calories that we’re taking in
so this idea that calories in calories out is the answer again it’s a fallacy
because we are very aware that we can eat high-calorie foods that have more
fats in them and use that energy right away so therefore just not store that
energy compared to when we eat high-calorie foods or even just regular
calorie foods that are carbohydrate base and most of that gets stored so my point
is this the calories and calories out doesn’t work one other thing that I
mentioned that dr. Fung pointed out is that the pathway that we are using when
we’re talking about storage so ingestion and storage of or use of calories is not
the same system as when we’re exercising so basically it’s not that if I eat a
cookie today and I go work out that that cookie is being burnt no because that
cookie is affecting the insulin level that I have in this moment whereas the
energy that I’m using to exercise is coming from things that I ate yesterday
so it’s not even the same system it’s not a you know calorie for calorie the
other thing to point out is that even if I were to do you know a run or the
amount of calories that you burn on a run or in any other kind of exercise
that from working out of the gym does not compare to the amount of food that
we ingest daily it’s important for us to recognize that exercise is about
strength building it’s about flexibility it’s about keeping our body healthy
versus diet and nutrition is about ingesting and weight control so we
should be conscious of the nutrient density of the food we’re eating but
also the other thing that we’re doing is we’re managing our weight when we eat
food so and trying to separate those things I think is very important for us
because if we want to be healthy we need to understand that these two things are
very different we eat food and our diet is about controlling our weight
exercises about being strong and healthy and able to to do the things that we
physically want to do the other fallacy that exists that we need to be conscious
of is the idea that our body’s absolutely need carbs and that this is
an easy one I’m not even a lot of time on it dr. Fung talks about
this as well there’s no and actually almost every doctor talks about this as
well there is no essential carbohydrate our
bodies actually make carbohydrates and there further isn’t an essential
carbohydrate again psychologically mentally if we don’t understand this
then we will keep consuming carbs thinking we need them when in actuality
we don’t what we need so what we cannot produce ourselves our proteins and what
we cannot produce ourselves I don’t believe we can but we there are
essential fatty acids that we need so those are the things that we need the
third I’m sorry the fourth myth that I want to talk about is the fats are bad
okay so there’s so much talk out there about fats being bad and I think one of
the things that we’ve learned over the course of the last few years and again
there’s so many people talking about this but the reason I’m talking about it
is that from psychologically we’ve grown up at least I know my generation
grew up being told that fats can make you fat and now everything has shown
that that’s not the truth by raising fats at least in my diet my weight has
become regulated and so one of the things that we recognized and start to
recognize is that the things that we were told over years which keeps us
afraid right if I’ve been told over years that eating fat is gonna kill me
I’m afraid to change that even though all the evidence is showing that it’s not
the case so what you need to do is educate yourself don’t take my word
for it don’t take anyone’s word for it get out there and educate yourself find
doctors and read that read the research you can go to PubMed and read the
research help yourself to understand what’s reality and what’s not reality
there has been so much low fat low fat low fat talk in the last 50 years and
yet increasingly our world is getting fatter and fatter and if we go back to
before fifty years ago most of us were most of the adult
population was at a good weight something happened in the last 50 years
and it’s this low-fat craze that’s come along and we stopped eating healthy fats
and we’ve started eating foods that have extra carbohydrates in them
high-fructose corn syrup and and just sugars in general to keep to
preserve because sugar is a preservative and we don’t realize that we’re causing
our own weight to go up one of the things that I will put out there is an idea to
you is that not only do we need to understand that fats are not bad we I
need to understand which fats are not bad
yes vegetable oil is not great for you yes
you know peanut oils and the oils that are that are man-made are not good for
you but natural oils for example the fat that comes along with the meat that you
eat that’s fine the fats like olive oil coconut oil which are real oils like
these these products actually have oils in them avocado oil these are fine we
need to know which oils are good to eat and then consume them and we need to
know which fats are good to eat and consume them like for example the fat
that comes in your eggs is great for you um so like I said I think the most
important thing that I would like you to do is do some research don’t take my
word for it don’t take anyone’s word for it we need to make sure that we’re doing
the things that are keep us the most healthy we need to also listen to our
bodies how do you feel when you eat low carb low and most people are doing low
carb and low fat which i think is another mistake that’s happening because
you need an energy source carbohydrates are an energy source but so are fats an
energy source and if we’re taking the carbs out then we have to replace with
fats which is what they did in the reverse right they took the fats out and
they replaced with carbs because we need energy but look at how this is affecting
our bodies right one of the things that they don’t tell you about carbohydrates
is that they are very very inflammatory most people have such inflammatory
reactions I know that I did and I wasn’t even aware that I was having an inflammatory reaction until I took them out of my diet and when I took them out of my
diet was I amazed to find out that a lot of joint issues that I was starting to
experience went away I felt so much better in terms of my ability sleep my
body just felt better I was able to cure a hip issue that it was being created
just by removing carbohydrates out of my diet I think one of the things that we
don’t recognize is that we are doing things on a daily basis that harm us
because the but because it’s a slow pace because it’s not a fast-acting situation
it takes years to show itself and I think that that’s part of the issue now
the fifth thing is that you’re genetically wired to be at a higher
weight well again I think that a lot of people go through their routine and
because of your routine you end up at a certain weight one of the things again
that I noticed is that I just to talk I’m gonna go this kind of links back
to the calories and calories out idea when I started to have my hip issue
which was about a year I was just over a year and a half ago I started have my
hip issue and my first thought was okay well maybe it was a weight issue because
it was a hip issue and I thought okay so I was overweight at the time and not
unhappy about being overweight because I wasn’t that much overweight but just I
was away at the time and I thought okay well maybe if I lose some weight my hip
issue goes away so I started walking and in all fairness walking helped my
hip so what do we know we know that movement and exercise is good for us and
that’s terrific it didn’t change my weight at all so I
walked and walked and walked and walked and I did I walked for more than six
months every morning without fail I got up I went for very long walks and it
didn’t change my weight at all however it made me feel better
so being I was energized and my hip felt slightly better but not at all not at
all solved when I walked I was able to sit for a few hours when I didn’t walk I
couldn’t do it so it helped me however here’s the thing my weight stayed
exactly where it was I took sugar out of my my life so I cut it down dramatically
and dramatically and I lost weight and this is what’s interesting about this is
that the reason I took sugar out of my life was because I learned that sugars
inflammatory and I had an inflamed hip so my thought was take the sugar out my
hip inflammation will go away I’ll feel better well I took the sugar out and my
weight dropped my hip also felt better it felt better
dramatically quickly but it completely felt better about nine months later is
that right no I’m wrong it felt dramatically better five months four
months later I felt better four months later my weight was also dropped so
here’s the thing are we wired to be at a higher weight no I took sugar out of my
life in my weight drop so if I was wired to be at a higher weight then I would
have stayed the same way even though I took sugar out right I replaced it with
a bunch of fat my weight would have stayed the same so there’s something
happening there we’re not wired to be at a specific weight and the final thing I’m
gonna say is that how I feel is unrelated to my weight so that’s not
true because my hip was hurting me I had circulation issues I had joint
issues emotionally I would say I felt good because I was happy in my life
physically I felt bad I didn’t know how bad I felt until I dropped the weight so
can I say that how you feel is unrelated to your weight I can’t say that and I
don’t think it’s true I think the reality is is that how you feel how you
how much you weigh impacts how you feel especially because in our society were
judged we’re judged by what we weigh were judged by what we’re able to how much
we’re able to maintain our weight at what’s the correct weight now here’s the
thing when I was weighing more I still engaged
in all my activities I snowboarded I skied
in the summer I cycled I skateboarded I do a lot of things so was it stopping me
from living my life no but was it affecting how I felt absolutely as I
know today my back issues have gone away that so many things was struggling with
that you know what you when you get used to living these things if you see I can
I can barely remember them because I was so used to them being there they were
just part of how I felt all the time and now they’re not
so yes how you feel is affected by what you weigh what are the psychological
things that come along with this well a lot of people eat emotionally so it’s
interesting because if I feel bad and then I turn around and I eat because I
feel bad there’s an emotional connection to eating the same way that if I
celebrate by eating there’s an emotional connection to eating so then my weight
and my my overweight is not strictly calories and see this is a whole idea
that this calories and calories out yes that plays are huge role on some level
because of course if I don’t need calories I will just lose because I’m
not eating anything but at the same time there’s a bigger psychological something
happening there that if I eat because I’m happy or eat because I’m sad or I
eat because I’m bored all right if I’m eating emotionally then I’m not actually
paying any attention to the calories at all am i and now if I’m doing emotional
eating that means that probably what I am eating is more about the taste than
about the nutrient value okay so now we know that I’m not really being that I
might not be being that careful about what I’m putting in my mouth the other
psychological issue is this idea that today we see fat as ugly so if I’m
overweight I’m not as valuable as a person if I’m overweight I’m not as
pretty if I’m overweight and not right and so this reinforces the idea that you
need to be thin but then of course if I’m not then I’m gonna feel bad about
myself and I feel bad about myself and I might eat so to see the connection
happening there your worth is based on how sexy you are another psychological
issue that we have all of these things come back to me finding ways that I
might not feel good about myself and if I don’t feel good about myself I can end
up eating more right emotional eating what about the idea that I won’t be able
to control my eating when I’m at a party or so you know a lot of this comes up
when you talk about people who are in for example the ketogenic diet this idea
that if I go to a party how am I going to eat there because people aren’t keto
at the party right because most people aren’t keto
and so if I’m at a party like how will I find food to eat and what I find
interesting about this argument is that and almost every party that I’ve ever
gone to there has been some kind of meat and some kind of salad some kind of
vegetable so theoretically if I’m at a party the chance that I’m gonna find
something to eat is very high now this makes me question then when someone’s
saying this what are you really saying what you’re saying is that you’re afraid
for people to know that you’re eating differently than they are and for me the
question is who’s more important that other person or your health when you go
out and you have a specific diet that you’re following whether it’s keto or
paleo or vegan or regardless of what you need to take into consideration how you
feel when you eat the way that you eat one of the nice things one of the nice
things about eating ketogenic diet is that there’s usually something that you
can eat no matter where you go it’s basically high-protein moderate
protein high fat low carb right extremely low carb so if I’m eating that
way moderate protein means I can eat any piece of meat and as long as I
keep my carbs low I’m probably going to be fine right and if I happen to be
in a phase where I’m losing weight anyways then the fat will come from me
so the truth is is that we talk ourselves out of doing the thing that we
know is healthy for us so we talk ourselves out of eating appropriately
when we go out because we’re afraid that other people will notice that we’re not
eating like them now the other part of that story is not just that it’s also
that maybe I’m gonna feel jealous if I can’t have so I can’t have chips I can’t
have cookies I can’t have right I feel like that’s the other thing that we do
to ourselves that’s really unfortunate is that we focus on what we can’t have
versus on focusing on what we can have most people today wouldn’t go out and
order a steak or order a pork chop or order right because going to come with
fat on it and they’re like so afraid to eat the fat
most people today don’t eat bacon because they’re afraid of the fat most
people like there’s so many things that you can eat when you’re on a low-carb
high-fat diet especially on a keto diet there’s so many things that you can eat
that other people don’t eat anyways that the truth is is that you’re in a good
situation regardless you’re not eating high high carb things but you’re eating
the high fat thing so rather than focus on what you can’t have try to focus on
what you can have and the other unfortunate psychological issue that I
see often is the idea that I can’t give up X so whatever food that you love that
you think you can’t give up I guarantee you that if you start focusing on your
health more so than on individual foods one of the things that I recognize when
I had my hip issue and then I move forward and I just said you know what
I’m taking all the carbs out because at the beginning
my thought was carbs are inflammatory get them out of your life and see what
happens to your hip that was my plan but when I took carbs out and saw how good I
felt taking out the carbs didn’t even seem like a problem at that point it was
like what was I waiting what was I gonna gain by having these foods now of course
I think for any person you know you have this I can’t give up attitude and it
sticks with you for a little bit I am a person right it was in my head that oh
you know like at the beginning I was feeling great and then at some point it
crossed my mind is it oh I’ll never believe these things again and it was in
my head a little bit until what happened well guess what I ate a starchy
vegetable and I was woken in the middle of the night with joint pain joint pain
that I hadn’t felt in months and guess what I learned I’d rather not eat a
starchy vegetable and feel good than eat a starchy vegetable and feel like this
and I feel like for every person on the planet there’s gonna be your version of
this somehow if you allow yourself to get healthy and then tempt fate and go
back to how you were eating before and feel like I felt bad not even just a
little bad I felt horrible it reminds you
that that food wasn’t helping you now maybe you’ll be one of the few that can
go back and forth and feel nothing that’s terrific too none of us are gonna
know until we try right but it’s a myth to think that I can’t give it up because
trust me I haven’t had I haven’t had a cookie I
haven’t had a chocolate bar I gave it up right and if anyone knows me they know
that chocolate was my my kryptonite and I gave it up so we can now how do we do
this right and there’s the biggest part of this whole story is how do you do it
you do it by focusing on the next five things that I’m about to tell you number
one eat healthy food and I know that seems like a silly thing to say but it’s
the reality when I focus on eating healthy nutrient-dense food then where
does a cookie fall in right where does chips fall in they’re neither nutrient
dense nor healthy when you focus on nutrient-dense healthy foods you end up
in the space the dr. Berg talks about I know if you’ve heard of dr. Berg he’s
one of the doctors of talks of talks about ketogenic diets seven to ten cups
of vegetables and salad per day high fat moderate protein honestly he says that
he says that he says that he says it because it’s so important that we need
to do it so does dr. berry say it vegetables protein fat we don’t need cookies you don’t need chips what you need to do is eat nutrient-dense food and stop when
you’re satiated and you eat again the next time you feel hungry if you do that
you’ll feel good the other thing you need to allow yourself to do is drink
adequate liquids it doesn’t necessarily mean you’re eating you’re drinking eight
cups a day because actually you probably don’t need it especially since you’re
not eating carbs so you’re not gonna be retaining water so your balance of water
liquids and your body’s gonna be better but you need to drink enough to feel
good to feel okay to feel well get enough sleep now this is the the card
that I didn’t know was so important and once did I did more research I figured
out how important it is when we sleep well
we allow our hormones to be well regulated so it’s part of the process of
regulating sleeping at adequate periods of time so getting sleeping through the
night the night hours so especially those hours you know between 10:00 and
2:00 like being asleep during those times apparently really really important
there was a Shawn Stevenson’s has a book out about this sleep smarter and
apparently that’s a really really important thing to do is to sleep during
the right periods of time and I think that when we allow ourselves to do the
things that’ll help us to to feel good like sleeping the amount the amount that
we should and and at the times that we should it helps our body to regulate
itself you know so much of what’s wrong with us is about poor nutrition poor
exercise and poor diet I wish me to the next part which is move your body I’m
not saying the exercise is not necessary of course of this exercise helps you to
be strong exercise helps you to be fit and able to do what you want to do so
you need to exercise does necessarily mean you need to exercise in the gym you
need exercise in a way that you love it and you will do it so for me it’s
walking I love walking and I love sports so I love skiing I love biking I love so I do things that I know I’m gonna do because I love them
you need to find your thing and do it because you love it the final thing that
I’m talking about is managing your stress so that’s talking about managing
the people in your life that’s managing a work that’s managing social
interactions of hobbies you know there’s good stress if there’s bad stress right
so for example some minor obstacles at work can be a good stress you know small
interactions with like debates with friends can be a good stress working out
is a good stress however the flipside is that if I have constant negative
interactions with my spouse if I feel unappreciated at work like those kind of
stresses will damage you because it keeps your cortisol levels high and when
our cortisol levels are high it interferes with our other hormones and
especially one of the things that cortisol high cortisol can do in terms
of weight loss is it can cause you to kind
of slowly break down protein creating high levels of sugar in your system
because don’t forget when your cortisol is high usually that means that there’s
a stressor in front of you that you need to fight somehow and your body is gonna
want you to have sugar four quick interactions and because it doesn’t know
that this dress is a person that you’re just going to talk to and so that will
affect your weight though if you have extra sugar in your system because your
cortisol is putting it there that will affect your weight so we want because
gonna make it insulin go up we want to focus on managing your stress so that
you can maintain good positive health I really hope that you found this video
helpful and especially that last one managing your stress like this is again
where interacting with the psychologists and learning how to manage people
learning how to manage work situations learning how to manage family situations
learning how to improve your relationships that’s the kind of thing
that you can do is going to improve your ability to have a happier life one of
the things that is important for us to recognize is that every one of these
things that we’re trying to work on is going to lead to you improving your life
long term I hope you found this video helpful if you did I would love for you
to comment in the comment section how do you think that this will help you going
forward in your life I would really love if you have any questions for future
videos that you put it down there – in the comment section if you haven’t
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is coming out I want to thank you for watching mind blowing health and
wellness with Violet and I’ll see you in the next video