How Staying Active Can Help Control Hunger (N.E.A.T Series)
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- čas přidán 4. 12. 2023
- This video is a free preview of my upcoming course on how to burn 350-700 extra calories per day by increasing physical activity levels (and using short bouts of exercise) throughout the day.
In this video, Dr. O explains how physical activity can help regulate your appetite to keep you from overeating.
Here are links to my current courses:
My bestselling 6.5-hour course about Intermittent Fasting for Weight Loss:
www.udemy.com/course/intermit...
6-hour course called Weight Loss Booster: Better Sleep For Faster Weight Loss. This link will take you to the full course:
www.udemy.com/course/weight-l...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
I truly believe that all the misinformation around low fat/low cal eating small meals frequently, and the mentality of the 90s round dieting accompanied by self loathing because my body didn't fit societal standards, was key in me going in the opposite direction. Hard as I tried, I couldn't make long lasting progress and I would up in deprivation/binge cycles with very little activity. Once I went from working on my feet to sitting at a desk, it snowballed quickly and I think that is where the most damage to my skin was done. I lost weight in my late twenties but I had more info at my hands at that time and I started going to the gym. The activity was key. It transformed my body and my mentality. The lasting effects of once being morbidly obese were there but there is no doubt I was in the best shape of my life. Keto was just starting to get more attention so I was still sticking to calorie deprivation and low cal but with more nutritious foods, i.e. Lean meats, veggies etc I find myself wondering, if I had this level of info in my late teens/early twenties, would my weight have gotten so out control. I can't say it enough: activity was key.
This is perfect timing! I have been getting up and walking in place between calls at work. I have been able to work up to 7500 - 10,000 steps per day doing this! It's a little at a time, maybe a few hundred but they add up throughout the day. Then I do a 15 -20 min walk at least once a day. Plus getting on my rebounder for at least 5 minutes a day but try for more!
This is so great to hear! The science is clear that breaking up your sedentary time with small bouts of movement is having a BIG impact on your health. Good for you!
Here is my playlist of videos that explains why this kind of movement can make a world of difference:
czcams.com/play/PL7zPcraYKbGCSYdUTVNjcQfYUf4cUCTaZ.html
Keep up the great work
You are doing such a precious content💙 I really appreciate a lot! 🙏🙏🙏👏👏👏💙💙💙Greetings from Germany and always be blessed as well! Mari
Thank you! If I go to the gym hungry, the hunger goes away almost immediately when I start my workout. My appetite comes back usually about 20 minutes after I finish. If it’s an intense workout, it takes longer to return.
This is similar for me. My hunger hack isa big glass of water and a 15-20 minute walk. It works every time.
A heavy gym workout takes away my hunger as well. But I am usually ready to eat a big meal about 45 minutes after I finish
This is so true. As a trucker I have to be very careful about what I eat because we are siting and driving 10+ hours daily. I get out and walk while listening to music and make healthy snacks choices. I definitely miss fasting which became an awesome lifestyle! Thanks for the information!
You are very welcome. You are definitely in a tricky position. There is a limit on the number of calories you can burn since you are driving all day. You don't have near as much wiggle room when it comes to calories. Hopefully you are finding a plan that works well for you.
This video shares info from a powerful study that shows how important activity is:
czcams.com/video/32egmnXKsIo/video.html
Hopefully you have some active hobbies that you enjoy when you are not behind the wheel :)
@@GrowGrayMatter thank you for the video and yes I am being active but intensifying the workout with the little down time I have.
All you can do is all you can do :)@@travelingwithteddyg7472. Make the best of your time outside the truck and I am sure you will see progress.
Well, that was very interesting. Definitely counterintuitive. I definitely need to up my game a bit. Thank you sir!
You are very welcome. It is always my pleasure :)
It does seem odd at first, but the key is that it regulates your appetite. This means that physical activity makes you want to eat an appropriate amount of calories. This explains why moving more can help an inactive person eat less. But it also explains why doing 2 hours of exercise per day would make you want to eat your arm off. The key (for weight loss) is to find that sweet spot where you are controlling your hunger without reaching the point of overdoing it.
I hope this helps
Although the conclusions are applicable to my own experience (I tend to want to eat less when I maintain a habit of being physically active), it would be interesting to know the breakdown of the types of sedentary activity of the participants in these studies.
For example, one would think that activites that keep our brains and hands actively engaged vs passively sedentary would keep one from eating or more.. does the anticipation of an activity (happiness factor) and the activity itself make a difference? For example, in my case difficult jigsaw puzzles or a crocheting project keeps both my hands and brain away from food.
Watching a movie.. not at all.
That is a great point. The research shows that the correct amount of physical activity helps you control hunger throughout the day (not just while engaged in the activity), but I totally see what you mean. I agree that some activities are much more likely to help me control hunger than others. My work is a great example. i find my work very mentally stimulating. I don't even think about food when I am in the middle of a big project. But watching football on the couch is an entirely different story :)
I have found this to be true. Normal practice is a 1-hour walk each day, along with fasting (and some other stuff). The fasting part is usually not that much of a challenge. But I broke two toes and have been unable to walk, and the fasting part has suddenly become quite difficult.
I am sorry to hear this. I hope you bounce back quickly.
I am the same way. My goal is 60-70 minutes of walking per day. Fasting is much easier when i stay active. What works best for me is a big glass of water and a walk any time I feel hunger striking :)
I'd like to say I broke them getting ou of an ice bath, but truth is, I broke them getting in.@@GrowGrayMatter
Hey Dr. O! I Really appreciate your channel. I always learn something new. I have experimented with about 5 or 6 48-72 hour fasts in the last year or so. I’ve seen stories about people fasting for 20-40 days (I don’t think I could do that). I am wondering what would be the longest you would recommend someone do an extended fast without direct medical supervision. I am about 300 lbs and don’t have any significant medical conditions that I’m aware of. Most of the time I break my fast not because of pain or issues, but because of life circumstances. I am trying to change and I am not waiting until the new year. I am interested in doing a longer fast to get momentum going into my ADF journey and would love your feedback. Thanks for all you do and Merry Christmas to you!
Thanks for reaching out, as well as for the kind words. I always appreciate it.
I can share a few thoughts. I also have a video coming out in 2 weeks about how to get started with ADF. I hope that it helps a lot of people.
1. From a safety standpoint, the risk (though small) starts to climb after 72 hours. A lot of the concern is just because there aren't many studies in that range so there are unknowns, But the risk of something called refeeding syndrome does start to increase after 3 days as well. It is always best to err on the side of caution and work with your doctor if you have any concerns.
2. I personally used to do 5-7 fasts on a regular basis. That is what got me into fasting before I started doing ADF. One thing that I will share is that I actually lost more fat, and had fewer symptoms, when I did ADF compared to longer fasts. That's why I don't talk about them a lot on the channel. Longer fast will move the scale, but they also lead to more lean mass loss, a drop in metabolic rate, and about half of the weight comes back when you resume eating. Just things to consider. I am not trying to talk you out of it. Sometimes a kickstart is just what you need. But I do think ADF is a better tool overall.
3. I recommend monitoring your blood glucose and blood pressure if you are going to do extended fasting. I used these measurements to decide when it was time to break my fast. I tried to go 7 days on all of my extended fasts, but I just had to stop early most of the time. I reached a point where I started to see changes that I didn't like in my blood glucose primarily.
4. Stay super focused on hydration with electrlytes:
czcams.com/video/ciU8TV9Wsn0/video.html
5. Do everything you can to preserve lean mass while doing extended fasting:
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
I don't know if I helped or not, but I wanted to share my thoughts. I hope that you see amazing results no matter what you try.
@@GrowGrayMatter Thank you!
You are very welcome@@trey1025
@@GrowGrayMatter I hit a really nasty plateau over a month ago, after losing a lot of weigh doing mostly ADF and a few days of back to back fasting. Finally I decided to just fast as long as it took to break the plateau, so I have been doing some longer fasts--one 11 day fast, and right now I'm on day 5 of a 6 day fast. I think I'm finally starting to lose weight again. I *hope* I've broken the plateau--but I'm going to do longer fasts if I need to.
😂😂Me listening on my walk hoping you’d give me a supplement that would raise my metabolism 😅. Added leg weights. 😬
PS Your playlist is missing the last video. 🤪
I wish it were that easy for sure :). I have done a lot of research on ways to burn more calories while walking. I take some of my walks with a weighted vest, and I also use trekking poles some of the time. I will be recording some videos with the science to support these types of things next year.
Which video is missing from my playlist? I will get it fixed. Sorry about that
@@GrowGrayMatter My bad, thought your video mentioned another topic, but scanned through it and didn’t find anything.
No worries at all@@ruthketo3167. I was worried that I was missing something :)
💖❤️🙏💖❤️
Thanks, as always, for the love :)
@GrowGrayMatter : Hi Frank, i have a problem and i need your advice. I starten in August with ADF and went down till end of November to 115 to 103 kg. I followed you instructions as carefully as i can. I did you sleep course on udemy, switched my Diät to high protein, i doing 7000 steps every day with 15kg on my back for resisting training. Last week i got infected with corona. I stopped ADF and sport so i don't interfier with healing process. Now i the Jo-Jo effect got me and i am within 4 day back to 108 kg! Why did i suffer for the hole summer to lose everything within a week? How could that happen? i didn't even eat that mach more while i am ill. I still do high protein with around 2500 calories instead of 2000. Do you have any idea what could have caused this? Looking forward for help i am desperate.... and seeing my last change of a healthy live destroyed
Thanks for reaching out. I am sorry to hear that you are sick. It sounds like you are doing a lot of great things to improve your health. Kudos to you.
I wouldn't stress about it much at all. The huge part of your weight increase is fluid from your bodies glycogen stores filling back up. That weight will come off quick once you get back to your plan.
A friend just shared a similar story yesterday. He had a cheat day and gained 11 pounds. He lost all 11 of it with 2 cycles of ADF.
Just focus on getting well and then hop right back on track. Let me know if the weight doesn't come back off and I will offer some advice
@@GrowGrayMatter thanks for the fast and competent reaction. This took my fear away. I guess i got fucked so often by JoJoeffect (just like you) that i got a little paraniod^^
I am glad that I helped take away some of the fear.@@sebastianjung9190 I am sure you will bounce back quickly