How to Boost Your Metabolism and Burn More Fat | 4 Steps
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- čas přidán 19. 06. 2024
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In this video, you will learn how to boost your metabolism and burn more fat!
I do want to make it clear that in order to burn fat, you must be in a caloric deficit.
It does not matter whether you’re Paleo, Vegan, or Pegan,.
www.ncbi.nlm.nih.gov/pubmed/19...
Factor #1. Your Personal BMR
Your personal basal metabolic rate is the number of calories you burn just living your normal life.
However, there is one modest way you can control it:
Improving the muscle to fat ratio on your body.
The more muscle and less body fat you have, the more calories you will burn just chilling, so to speak.
www.ncbi.nlm.nih.gov/pubmed/22...
www.ncbi.nlm.nih.gov/pubmed/81...
So how does one acquire this lean and sexy muscle tissue?
By lifting heavy things.
Doing resistance training is quite helpful for body composition and thus, benefits one’s metabolism.
Also, doing high-intensity circuit training is effective as well.
This form of training will help you build muscle while increasing your metabolic rate even after your workouts are finished.
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
The choice is personal preference, but if you’re truly trying to maximize fat burning then high-intensity resistance training is best.
Factor #2. The Hormone Insulin
The whole process of proper digestion is almost entirely dependent on the proper release and absorption of insulin.
Too many carbohydrates, particularly the wrong ones, over time leads to insulin resistance and medical conditions like type II diabetes.
diabetes.diabetesjournals.org/...
Some important steps to take to get more insulin sensitive are:
#1. Eliminating fast acting carbohydrates, like refined grains, flour, and sugar from the diet and managing the overall intake of carbohydrates. #2. Getting proper sleep. The body becomes more insulin sensitive when we get 7-9 hours of sleep so it too effects your metabolism.
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/8...
#3. Consider using Intermittent Fasting. It has been shown to both increase insulin sensitivity and raise resting metabolic rate by 3-14% during a fast.
www.ncbi.nlm.nih.gov/pubmed/1...
We have an entire video for beginners here.
Factor #3. Digestive Enzymes and Gut Bacteria
The problem here is that may people have ruined their healthy gut bacteria and digestive enzymes by eating too many processed foods, consuming too much sugar, and even doing necessary antibiotic rounds that introduce bad kinds of bacteria into the body.
physrev.physiology.org/content...
www.ncbi.nlm.nih.gov/pubmed/2...
www.sciencedirect.com/science/...
The best ways to fix this are:
You can also take a probiotic and/or digestive enzyme to help your gut out.
Factor #4. The Natural Thermogenesis of Certain Foods.
Some foods have a naturally greater thermogenic effect on the body, meaning the body uses more calories or energy to burn those foods.
Caffeine has been shown to boost the metabolism by 3-11% and promote fat burning.
www.ncbi.nlm.nih.gov/pubmed/2...
Some of the best sources of caffeine are black coffee and green tea because of the additional nutrients they provide.
High protein foods like lean meats or fish have shown to have the greatest effect on thermogenesis resulting in a 15-30% increase in metabolic burn.
www.ncbi.nlm.nih.gov/pmc/arti...
If you’re one of my many vegan or vegetarian friends the substitute would be a high-quality vegan protein shake as it will have a large concentration of protein.
Things like lentils, beans, and quinoa are great foods, but just don’t have the same concentration of protein as the above and won’t have the same metabolic effects.
Drinking ice cold water has a slightly thermogenic effect increasing metabolism by 10-30% for an hour.
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
Certain peppers like chilis and mustard has been shown to moderately increase metabolism and fat burning in various studies.
www.ncbi.nlm.nih.gov/pubmed/2...
Finally consuming lots of dark and vibrant leafy green vegetables will help because they contain virtually no calories and the body still needs to use heat to processes them.
Making them a quote and off quote “zero calorie food.” - Jak na to + styl
imagine being born with a fast metabolism, dam that's lucky
I know someone that is😂
@@Faith-zp5kf oof dam god has blessed them
@@pipzxie it's not about size girl, you're beautiful!
Well there are lots of people with fast metabolism struggle with gaining weight tho. We all have to endure some sort of annoying stuff in life lol.
@@phuongtran-qb7fp true, but everyone is beautiful either way x
Do High intensity circuit training.
2. Eliminate refined grains and sugar
3. Sleep well
4. Intermittent fasting
5. Eat bananas, broccoli, sweet potatoes, berries, fermented foods.
6. Have green tea, high protein diet.
7. Drink cold water
8. Red chillies and mustard seeds
9. Green vegetables
Thanks 👍
My metabolism is slower than my brain when answering math equations😂😂😂 maybe slower than snails
It may be slower than Internet explorer too lol.
Same i can gain 5 pounds in a day
@@oscarcalix7345 you eat over 17500 calories a day?
Me sipping my 3rd cup of coffee: "caffeine has been known to promote fat burning..." *winning*
😂 😂 😂 I see a man of culture you are
Don't drink more than 2 cups per day....on long term u will have many physical issues....like insomnia as well as ur body won't work without consuming caffeine
And many more
No more than 2 cups
@@miracledreamer6622 Med Students are just standing in the corner...
i luv coffee but i don’t wanna stain my teeth 😫
@@gibblybutterfly427 lol
Imagine the irony if he was fat
😂😂😂
Like my nutritionist
BOSS FOREVER lol
He's not. 😅
Like the minister of health of Belgium lol look her up
When he said "Dark" did anyone think chocolate?
Trixie Wings me
3? More like 146! (I didn't add any)
Trixie Wings meee!!!
Yes
Ha ha ha 😂 i certainly did.
my life!!!! i already lose 10 kg thanks to you!!!!
Gabrielle!!! That's so awesome congrats :)
Cheers for the video content! Sorry for chiming in, I would love your thoughts. Have you considered - Taparton Elegant Belly Takeover (probably on Google)? It is an awesome exclusive guide for learning how to quickly burn off stubborn belly fat minus the hard work. Ive heard some awesome things about it and my cooworker at very last got amazing results with it.
Gabrielle De Castro wow
Thats awsome 😆
How
How to overcome binge eating or emotional eating habit please :D
Great topic! Will look into it :)
@@TheHealthNerdTV link pls
Watching this while drinking green tea :)
:P
:P
Watching this after riping the bong 4 times :P
and its soo funny reading the comments tooo ,lmao!
Hmmmmm,i bet juce from raw ganja leaves is pritey good for you and stuff...hmmmmmmmmmmmmmmmmm
chainsaw39 Great now I wanna go put on in the air..
What omg same
i swear i don't know what to say man cause of your videos i have a willingness of going to the gym and doing the all things that u told us in to many videos for losing weight,metabolism etc,man i dont know what to say "thank you" its not enough,thank you for changing my life 😔
We need to know how synthetic product becoming disgraceful and cause of many disease like inorganic vegetable fried food beverage and many things else.
let me know about how we can keep our self healthy by use natural product or natural food e.g. organic vegetable
umar khalid are u asking me ?
Lirigzon Zariqi sorry that was mistakenly send to you..... I was asking this to health nerd.
Comments like these are good enough for me. Thank you for your kind words
umar khalid ouu ok
i love how you keep information short and simple.
I have been changing my life since April 17. I've been clean eating and doing a lot of research on how to take care of and be good to my body. CZcams videos have helped me with my motivation. They also educate me. I watch and rewatch videos on a daily basis and your channel by far is my favorite. I love that it's backed by science. I feel like you are my trainer… Thank you so much!
I just discovered your channel and already love it, your videos are short but very consistent, GOOD JOB ❤
I love his voice so much, thanks for the video
These videos have helped me so much and answered so many of my questions. Thank you Health Nerd!!
I would like to see a video that talks about eating for different body types (ectomorph, endomorph, mesomorph)
Yes cause every body is different and requires different exercises and diets
Thank u for commenting
Many ppl don't understand and end up disappointing
your intermittent fasting helped me so much, you are the best
Anytime Max!
I just want to say I loooove your channel, easy to understand and straight to the point :)
I just discovered this channel today, and I'm already impatiently waiting for his comeback....
Dude you laid out a ton of information that is great and correct very easily.
Can you make a video on the bad effects from alcohol?!! Thank you! Keep up the great videos
Be an asian
unknown rice is life
I'm Asian and really really fat so yeah
BTS0JIMIN 123_xX
Same I'm Asian and like severely obese lol
You people are dishonoring our race!
Ooohh bby, I wish
It's so wonderful seeing a channel that uses actual research!!! 😍
I always feel like i've heard it/seen it all wrt to weight loss/improving diet but i'm learning so much from your channel. thanks :)
Love this video you made and your other videos. Very helpful and straight up true! :) Thank you
The ironic thing is people with slow metabolism are more prone to survive
nicoloco9974 thanks i have a slow metabolism and i barley lost 1 pound in half a week
thanks! Didn't feel like working out but gonna go and do it. 👍
Ok this was the most informative video I have seen in a long time and actually understood so much 😢
We want more videosss! I love this channel💞
Thanks for the info. Great video!
Thank You! Helped me a lot!
This video helped me a lot !! Thank you so much ☺
I just love the way u giving the exact information on the topics...... kp going....
I love this channel thank you Health Nerd
thank u so much
omg i love your channel ❤😍
This channel loves you back
thank you for the tips!
Informative video and thanks for sharing
You've just gained another subscriber!
I've watched so many of your videos in the past two weeks. My kinda stuff. Feel like we could be good buds outside the Internet world. Haha Appreciate you and your content!
I thought I knew a lot about weight loss. But I have learned so much from your channel and I'm feeling so much better about my process. Thank you
Thank you... seriously. Thank you.
pls do a video analyzing stable food and show us which one is the best^^
Love your videos 💕💕💕
Can one be done on the use of CLAs?
Thanks so much!
Perfect as usual =) i like the vocal in ur videos , for the topics all of them are exciting !
Thanks =)
good one. subscribed today !
I absolutely love your videos! You have informative, easy to understand explanations which are backed up by scientific studies and you always include a summary at the end. Plus the animations are too adorable haha!
love the Chanel, I've implemented many of the tips on here and lost over 40 pounds in 2 months
Could you do a video on how to be healthy in a dorm setting? All I have is a fridge, freezer, and microwave. Lots of TV dinners. But I have a smoothie maker.
For years I have been checking thousands of video but this one has it all . I am lucky to have come across. can you please make some video for diabetic(type 2) meal gap timing and what time should the breakfast be taken. whether a diabetic can do fasting. And does exercise make us eat more and finally gain weight. how much time is sufficient for exercising in a day. Thanks again
Hey health nerd can you do a video about the "top 5 resistance training workouts" or something like that ?
Please nice job with the vid guy 😁👍🏽
Good suggestion Arnold. I will look into it and thank you!
Dear The Nerd Health
Could you please make a video on how to control acne. Also I love your channel super helpful. Thanks
The Health Nerd rocks!!!!!
Love this video, so much important info!!!!!!!!!!!!!!!!
Thank you Elena!!
Awesome video
Subscribed! I hope your channel grows! :)
Thank you sir , I needed that. I just started glyburide this week.
Thanks for being here
I’d be really interested to see a video explaining why people gain weight back so fast after losing it initially and why it is harder to lose it again after some has returned
excellent , thnx alot
keep up the good work!!
Thanks Peter!
another great video!!!!
Thank you!
Hey health nerd ! I'm trying to lose weight.. was going to join the gym to get my cardio on but recently came across videos on weight lifting for fat loss ?? Can you please do a video on this as I don't know how much I should be lifting and how often ?? Thanks! 😊
Miss you guys 🥺♥️
I love your videos bro! #greatjob
Guess who’s insulin resistant and is borderline diabetic?!!
😘✌️
Welp, I’m honestly changing my lifestyle. No more candy and I’m exercising. Also changing my eating habits. I don’t like to talk about myself but I’m honestly doing good and I’m proud of the changes. Sooo... ok sorry. Byes.
Serenity Daugherty yes! You can do this! Personally my goal right now is to loose 20 pounds. Right now I weight 120 pounds, I’m 5’6 and 13 rn. YOU CAN DO IT!!!!!!!!
Serenity Daugherty You got this, it’s not about the result but about the journey! Enjoy the peace in struggling so when you reach your destination you can bask in sweet victory! 💪🏽❤️
Emma Uv sis your skinny you don’t need to lose weight, but do what you want
@@emmad7299 whyre you trying to lose weight? You are fine at that weight, can probably put on more weight. Put some good muscle on as it's denser than fat.
karthik rox I have a lot of muscle in my legs but most of my fat is in my belly. I’m not trying to loose weight, I just want abs. I have to get rid of some of my weight before I can get abs.
This is great.
But... um....
Did you do one of these, for those of us who suffer from hypothyroidism?
Hey pls explain More about thermogenic foods
great video👍Thanks.
Whaddup Lida! Thank you as always for being here :)
What program do you use to make your videos?? Thank you!💪🏽
Thnku so much ❤❤ u r great 💕💕
Is it true that oolong tea helps to boost the metabolism?
awesome video man!
Thanks Ruben.
Hey:) I would love it, if you could make a video about the effects of soy and soyproducts like Tofu ob the Body.
Thanks
Could you please do a video explaining whether 3 meals are better than 6? I always read 6 meals were better so I eat that way. I count calories so also unsure if all they mean is 3 are better to eat less or whether 3 is just plain better. I prefer eating 3 meals and 3 snacks and all within my calorie budget. So, my main reason is I want a smaller waist. My BMI is 19 and I am happy with my body, I just want that extra boost and smaller waist/ flatter tummy as possible and trying whatever "hacks" I can find on top of what I already do. (green tea, water, weights, cardio, counting calories, eating no carbs, no sugar, high lean protein, etc)
UR FREAKIN AWESOME!!!!
dude thanks for the info and if you have the chance can you do a video on what are the best cardio workout that help burn fat
Will look into it! Thanks for the suggestion
Please make a video on metabolic adaptation and how to recover from it..!!!
Can you please do a video on type one diabetes and weightloss?🌷
excellent
0:9 how easily the stomach gone flat...omg😂😂😂😂😂i wish it was easy in real life too😂😂😂😂
I LOVE THIS CHANNEL!
The vid. is helpful man, but Can U decrease the background sound in the upcoming videos
thanks a lot man. too many good and useful points in just a short video. I really enjoyed it. Can you please inform us about Leptin hormone and how it effects our body due to fat loss please? Also it would be great if you can give us some tips about how can we minimize muscle loss while intermitted fasting?. other topic that I need to educate myself about is how much protein do I have to consume each day in order to stay lean but make a bit of muscle? many people say 1 gram pr lb of my body weight. some sources like kinobody cited .8 gr pr lb but some peolpe goes up to 2 gr per each lb of body weight.
thanks again
Awesome, will look into it. Thank you for the suggestion!
Can you please cover hormones and weight loss? I've recently learned I have Hashimotos and struggle to lose any weight
thanks
Thanks for thinking about vegetarians. 💚 For me protein helped a lot. I usually don't really eat any, cause i don't like them actually. When i pushed myself hard to eat lot of eggs and cottage cheese, and a lot less carbs, I got to my goal weight. Since then lockdown happened.. 🤷♀️🤣😅
awesome video thanks from me and my gut.
Thanks for being here
Another great video!! Can you do a video (or do you have one) on tips for vegan diets? And particularly in regards to protein? I'm trying to do a high protein and high fiber vegan diet, but that means that my main protein sources Are lentils, quinoa, and legumes.
It's going to be the next video. I made sure to include some protein sources in there because you asked :)
The Health Nerd awesome, thanks so much!! And thanks for making these videos, is really nice to have science based information on all these topics! You're pretty much my favorite health channel now
Hi health nerd. If you havent tackled the topic of probiotics and it's benefits yet, I would like to see what you have to say about it. I know you gave a brief info about it on this video, but an in debt one would be nice. I would also like to know what food recommendation you have for it. Lastly, are probiotics supplements good for our body? or would it be better to take it from whole foods?
P.S. I love your chanel and your stick figure
Haha thanks for finally mentioning about carbs. I agree if the goal is fat loss too much carbs is not good esp the wrong ones which should be completely eliminated in our lifestyle tbh considering they have no nutrition compared to whole grain ones. Taking it in proper proportion is key.
saniyauzumaki the verb of mention is already equal to 'talk about'. So you don't need to say mention about. It is grammatically incorrect.
Can you please do a video explaining why a certain amount of sleep is good for us and what happens when we sleep. :) Love your videos!
search "The health nerd sleep" and my vid should pop up :)
I love your videos health nerd. I'm getting a bachelor's of science in Integrative Healthcare and I'm passionate about health and wellness too. Your videos rock! What's your background in health and wellness?
That's awesome Jean! It's truly what I love. You can find my credentials at the bottom of this page: thehealthnerds.com/about/
Thanks! Wow I didn't know that flexibility of a wooden fence post counted as a credential! In that case I'm well on my way to being a health and fitness badass! ;) Have a good one and stay awesome!
Subscribed!
can you suggest a circuit training to do at home?
So i eat "Tempe" a lot but mostly fried..
i don't know wheter it still has good function if i fried them 😵
best diet supplement
This guy is a Saint
very informative video💪💪💪
Appreciate that
Hi, I know you talked about witch carbs we shouldnt eat... do you have a list or some recomedation of the best we can eat? like instead of bread, we can ______?
Interesting.
what about quinoa? is it good for our body? is it healthier than rice? do you recommend it?