How To Know If You Are Losing Fat Without Losing Muscle On Your Diet (Fat-Loss Sweet Spot Series)
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- čas přidán 27. 07. 2024
- This video is Part 8 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about how to make sure you are losing fat and preserving muscle on your diet.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
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.
How do you like to track your progress? Is there anything that you would add to this list? When do you know that it’s time to tap on the brakes a bit?
You mentioned in this video that muscle burns 3x the calories that fat does. Can you post a link to that information? I knew that muscle burned slightly more calories but 3x sounds too good to be true. Thanks for all of your great videos!
Thank you for the kind words@@JoshWhite-in9yj
There are multiple studies that come up with the same numbers, but here is one:
www.ncbi.nlm.nih.gov/pmc/articles/PMC3139779/
It says skeletal muscle burns 13 calories per kg, and fat burns 4.5. This is where the 3x number typically comes from.
BUT, this is at rest. I plan on doing a video on this topic in the future because a pound of muscle is definitely worth a lot more than 5.9 calories per day. We have to burn calories exercising to stimulate its growth, we burn calories for up to 72 hours after we lift weights, we had to spend a couple thousand calories to actually build that pound of muscle, and it also makes us heavier so we burn more calories every time we move.
I hope this helps :)
@@GrowGrayMatter thanks for this information. 6 calories more per day was what I had heard but also always wondered how much more during exercise. I look forward to watching that video. Thank you!
I sure wish we were right back when I was in college@@JoshWhite-in9yj. We used to think every pound could burn up to 50 calories per day. Wishful thinking, for sure.
But, every pound of muscle does matter in the end. No doubt about that. I can't wait to try to explain just how valuable it really is. Stay tuned :)
I have been "studying " components of successful weight loss, and you have the most concise explanation of any I've watched or read. You make perfect sense and have given me a better plan to fine tune my approach. Thank you.
Thanks so much for all the information you share, and for all the hard work you out in, going ahead so we can follow! You’re such an inspiration!!
Thank you so much for the kind words. I love treating my life like a science experiment so that I can share what works for me in the hopes that it will work for you.
I have done a lot of experiments recently. I have made changes to my fasting windows, diet, exercise, etc. I have also started to track my food intake as well as my sleep. I will share what I have learned over the coming weeks. Some things have made a huge difference. Others didn't move the needle at all.
Reach out if you have any questions. I am here to help
New subscriber, only found your videos recently. I'm enjoying how fully comprehensive your videos are ❤
Good luck on your journey!!!
May we all reach our health and body goals ❤
Thank you for helping us 🙏
Thank you, Dr. O. I love how you break it down for us - regular people and especailly based on your own experience. All these hacks are so helpful, as most of the stuff you are explaining I always go thru when fasting. Knowing that I am not alone and that it’s normal is super encouraging!
Love the long form format. Thank you for your information
Thank you for the feedback. I actually enjoy making the longer videos, but working with students all these years has led me to believe that shorter videos are better for the modern attention span :). I will keep mixing in the longer formats and see how the CZcams world responds. I would really like to do a podcast at some point, but that may have to wait for until the kids are all off to college.
Thanks again
Woohoo! You go Dr. O!!
Thank you so much for the love :). I have learned so much over the past few months. I have tried so many new things to reach my goal and improve my health. I can't wait to sure what has worked, as well as what hasn't. I hope that I can bring you along for the journey :)
5:37 wow this makes so much sense, I am usually dehydrated!
💯 behind you!! Go Frank!! 😊
Thank you so much :-). I will share the tweaks that I have made over the past few months that I’ve really started to make a difference. They are clearly not things I need to focus on in the beginning, but the little things become huge as you reach the finish line :-)
Very enlightening. Thank you
Thank you for the kind words. I am very proud of this entire series. I was able to lay out every "rule" for making sure that you lose fat fast without losing lean mass like muscle along the way. I hope that you enjoy all 8 of the videos in this series. Here is the playlist in case you have missed any of them:
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
Reach out if you have any questions. I am here to help.
As always very grateful for your knowledge. And very interested on the next series.
We spoke before about it briefly.
I had gone from 406-300 last we spoke. And now its down to 275. Definitely in my sweetspot thanks to you and some other extremely knowledgeable people.
As for the next series I'd love some more indepth information on autophagy and its roll on reducing loose skin.
Or red light therepy and is ut actually useful?
Thanks again! 🙏🏼
I appreciate your kind words. I take your trust seriously. I will keep making videos as long as they are helping.
I am so happy to hear about your continued progress! Made my day. I am happy that I helped you find your fat-loss sweet spot. I have really enjoyed this series because I love pushing my own fat loss to the limit.
I will dive deep into autophagy and loose skin for sure. I will cover autophagy in general, and then cover all the keys ways to enhance autophagy (fasting, calorie deficit, exercise, sleep, etc).
I will then take a dive into the key nutrients. I will mainly focus on collagen and the nutrients that help collagen work.
I will dive into topics like skin creams and red light therapy at the end of the series.
Reach out if you have any other specific skin-related questions. I want to make sure I get them all covered in the series
@@GrowGrayMatter please continue to do so. Selfishly for myself. But it's clear you're reaching plenty of people, and helping them.
This isn't easy, and people like yourself who have been through this, sharing your experience makes it far more bearable for plenty of others.
Thank you again.
I look forward to what's to come. 🙏🏼
That means a lot to me@@NoeticProductions
To be honest, it is a two-way street. I love helping people avoid the path that I was on, or at least help get them off of it. But being immersed in this information (and community) also keeps me focused on staying the course as well. I know that I would let down a lot of people if I didn't practice what I preach. I will keep fighting the good fight for all of us :)
Great work!!
I’m on a similar journey right now, and such positive comments are really inspiring. We got this!
@@kpicsoffice4246 255lb now....
Yes we can! 🤘🏼
You got this 🙏🏼
Another informative video Frank!. Just booked my DEXA scan for Thurs. Didn't realize they were that affordable. Are you available of some coaching?
Thank you for the kind words. You will love the data that you can get from a DEXA scan. It is the perfect way to track your progress as you go.
I currently do not offer any ono-on-one or group coaching. I have plans to do that in the future, but it just doesn't fit into my current schedule. I am having a website built now, so stay tuned for details moving forward.
As for now, the only way to work with me is through my online courses. They have been a huge help for hundreds of people.
You can also feel free to reach out if you have any questions. I am here to help
Thank you ❤
It is truly my pleasure. Reach out if you have any questions. I hope that you have learned a lot from the entire series. And let me know what topics you want me to cover moving forward :)
This is amazing info, Doc. Thanks so much 🙏🏾. I like taking body measurements too but my issue is that I have a big butt. It's genetics. When I train my lower half, my glutes grow quickly so the measuring tape doesn't do me any good for determining fat loss in my hips. I hope that makes sense. I use my bust measurements and individual quads.
Thank you for the kind words. This is one of the videos that I am most proud of. People want to lose weight. I want to make sure they are actually losing fat :). I hope this entire series has been helpful for you.
I do understand what you mean. I wish I had your genetics. I squat, deadlift, hip thrust, lunge, etc, and my glutes don't like to grow for me at all.
it would be neat to see what your DEXA scans would look like over time. This way you could tell if the composition around your hips is changing even if the size isn't.
@GrowGrayMatter oh, wow. You actually took the time to respond 🥹. Thank you for hearing and seeing me. I pray that someone offers you the same kindness 🙏🏾.
I'm sharing your videos with my sister, who struggles with over consumption and obesity. I hope it serves her as well as it serves me.
I'll schedule a dexa scan and share the results. I'm terrified of the findings, but I'll do it anyway.
I always try to respond@@SimpleeKomplex. Everyone who leaves a comment is someone who wants a better life. I love getting to play a part of that :)
Trust me. I know how hard the first DEXA scan can be. I was 369 when I got my first one. But they get easier as the results get better :)
Again, I cannot thank you enough. I'm down 128 pounds, with 30 more to go for ideal. I did it mostly by fasting - omad, but also 4 to 5-day fasts and keto/carnivore - all of which I found very doable. But, I hit a very persistent plateau, so I added resistance training and walking to gain lean mass, and the result has been significantly increased energy and strength, and visible muscle increase, but also insatiable hunger, which has put me back at the plateau and seems to be the thing holding me there. Sleep is okay. Any suggestions?
I have a similar experience. I lost 83lbs on keto/intermittent fasting. When I started walking 2 miles a day because I felt great. But now my hunger has come back stronger. Can exercise do that?
I am sorry to hear this. Studies show that adding small amounts of physical activity typically regulates appetite. And most studies show that walking doesn't stimulate appetite like other forms of exercise. BUT, everyone responds differently. It does sound like walking is ramping up your appetite.
If you can, I would see if you can spread your walking out into short walks after meals. This is usually the perfect time to walk because it decreases the blood sugar response of the meal. See if a few shorter bouts of walking don't trigger hunger in the same way.
I am interested to see if it helps :)
I always appreciate the kind words, and I love hearing about your continued progress. That is what it's all about :)
What is your current eating plan? Are you OMAD? One possible option is that your strength training and muscle gains have increased your body's protein needs. There is an entire theory about hunger that says that protein needs are what drive our overall hunger. It is called the Protein Leverage Hypothesis.
Here are the 2 things I would try:
1. Bump up your protein intake and see if that brings your hunger back under control.
2. Consider adding a second protein-feeding about 4 hours from your OMAD. 2MAD would give you a second bump in protein synthesis and should really feed your muscles.
Honestly, if you are seeing muscle gains, I would consider leaning into it and trying to add as much muscle as you can. Taking breaks from losing fat to build muscle can lead to long-term improvements in your metabolism. It also speeds up fat loss when you go back into a deficit.
I have done this multiple times even though I had/have weight to lose. I spent 4 months last year, and 3 months this year where my goal was building muscle. This made my fat loss much more effective once I went back into a deficit. I am now 11 pounds lighter (and counting) than I was at the end of my last fat-loss phase, and I feel great.
Just some food for thought. I hope that one of the strategies helps you. Let me know. If not, I can share some more plateau busting tips
As I've had the day to ponder this, I suspect my resolve to fast was stronger when I had much weight to lose, and now that I'm at a respectable weight my resolve is not so much and I giving in to the urge to easily. I'm just going to gut it out and see how that works.@@GrowGrayMatter
Is it okay to work out before eating?
Question , I have a Dexa scan scheduled to look at my bone density. Will I get the info on my fat % info or do I have to request it?
I would reach out and ask them. I know that some facilities only look at bone density rather than comparing fat mass to fat free mass. I hope that you can get the full assessment. It is a wonderful tracking tool.
I can't find a dexa scan for less than $99 in my area (Research Triangle, NC) which is a pretty large metropolitan area. Do you get a discount by being a doctor? lol
I am sorry to hear that. I must be blessed :). Mine are $30 and I don't run them through insurance or anything. And not only do I not get a discount, they would probably charge me more since my wife works at the "competing" hospital.
My REE (Resting Energy Expenditure) tests are $56. I get them at a sports performance center.
I do live in South Dakota. That could be reason prices are lower. Living in the middle of nowhere can have its advantages :)
It would sting if I had to pay $99, but I would still pull the trigger. I would probably just do it a little less often. It is a super valuable tool.
@@GrowGrayMatter Yes, I will get it done. Thank you for the reply. I do not begrudge you your charmed life. 😊
Cheap DEXA scans and a lack of traffic are the main reasons we brave the winters up here :)@@mikell5087
@GrowGrayMatter hi frank, i am doing adf since September and lost around 20kg so far. Since new year now my weight is platoing. I followed the your instructions from the sleep course so i know its not because of sleeping. I do every day 7000 steps with weights so it also shouldn't be not enough sport. i changed my diet to 3 meals of Protein on my eating days. So i think i did everything what i can to continue losing weight. I still have around 20kg fat and i would like to lose at least 15 of it. Do you have a idea what the reason could be for this?
congrats on your weight loss! :) how are you getting on? did you find out why you were plateauing?
Do you use refeeds and diet breaks,doc?
This is a great question. The beauty of ADF (and other forms of 36-hour fasts) is that you are already doing refeeds on your eating days. This is why I say to eat your maintenance calories (or slightly above) on eating days. You get the benefits of refeeds built right in :)
Here is my video that explains why I like this calorie cycling approach so much:
czcams.com/video/6BcgfgVQLw4/video.html
And here is my video that talks about whether or not you should take breaks from fasting:
czcams.com/video/mQHl_Uo16Sg/video.html
I hope these help
no doctor recommened intermittent fasting and neither does the ada
Intermittent fasting is a commonly used practice in many medical clinics, and large organizations (Mayo clinic, Johns Hopkins, Harvard) recommend intermittent fasting in certain situations. There are also over 2000 studies that have been done, and there are 160 human clinical trials that are underway. The opinions about fasting are changing rapidly.
As far as health organizations like the ADA, their stances change at a glacial pace. They are perfectly happy keeping to the status quo. The problem is there advice has played a role in the skyrocketing obesity rates and the fact that over 100 million Americans are either diabetic or pre-diabetic. And all of this happened while the ADA would not recommend low-carb diets as an option until 2019.
If they don't recommend intermittent fasting, perhaps they should :)
The keto breath meter is $300?!?!
I know. There was definitely sticker shock for me as well. But it is a research grade tool. Plus, blood ketone test strips run about 1$ each, so I feel like it has definitely paid for itself. I have used it 2-4 times per day since 2019. I still use blood testing every once in a while to spot check, but I don't miss having to poke my fingers all day long :).
I use keto Mojo ketone test strips twice a day which comes out to be about $50 a month and need to be continually ordered. So, six months worth of test strips is the price of this handy device. A great alternative once I figure out how to cough up $300.
I agree@@garyglynn9945. The sticker shock was real, but once you do the math it really does end up being a good deal.
I went 3 years without needing to buy strips or prick my finger. Loved it.
Now I do use both because I measure my blood ketones with the keto mojo. But that is because I am a data nerd. If I had to choose one device I would stick with breath ketones
Speaking of blood ketone strips, this is one of the big reasons why I switched to the keto mojo from the Precision Xtra. When I first started testing my blood ketones with my old meter I was paying $5 every time! The price has come down, but it was still a little over $1 per test. Keto Mojo sells 60 glucose strips and 60 ketone strips for $56. Not great, but much better