Is a Slow Metabolism The Cause of Your Weight Issues?
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- čas přidán 27. 07. 2024
- 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 the largest metabolic rate study ever conducted. It shows that age and sex do not impact our metabolic rate as much as we think it does.
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.
Here is the second part of this video: czcams.com/video/9iEy3M2UfGE/video.htmlsi=8lrjkb34TCcU7CJ9
Thanks for posting this link.
Always my pleasure @@elizabethkoenig5185
I'm a 64-year-old woman with a lot of weight to lose, and so could certainly blame some of this on my metabolism, being both older and female. But in the past 11 weeks I have lost 44 lbs mostly doing ADF, and while I have not had body composition testing done, I believe I have actually *gained* muscle, just visually and by being able to do the same round of weight exercizes with fewer breaks and now heavier weights (I went from doing most of my exercizes using 5-lb weights to 8-lb weights, and curls from 8-lb weights to 10-lb weights). I hope to be able to up my walking and other exercises, as well.
Getting stronger while losing weight is a GREAT sign that you are on the right track. I hope you keep making amazing progress :)
@@GrowGrayMatter Thank you, Dr. O. Now at a little over six monhs I have lost 77 lbs, and look forward to losing even more. The rate has slowed a bit, but I'm still getting stronger!.
Now at 8 months down almost 90 lbs!
@@GrowGrayMatter Thanks, Dr. O--and now after 10 months I am still losing weight and upping my strength training.
Fascinating. I'm really focusing on increased activity (exercise + NEAT), increasing my lean mass, and reducing my fat mass. Alternate day fasting has helped me lose 18 pounds so far, only 22 more to go to my first goal! Your videos have been incredibly helpful, thank you.
Congratulations on your AMAZING progress! Keep up the great work.
This type of research has had a huge impact on my weight loss journey. For years I blamed my thyroid and testosterone issues for my weight gain. I threw my hands in the air and played the victim. Now I realize that I could heal my metabolism if I did the right things. I will talk more about that in the second half of this video next week.
You are absolutely on the right track. Increasing NEAT burns calories today. Increasing lean mass burns calories every day. I have used the principles that I talk about to increase my metabolic rate by 181 calories per day. I have now added 19 pounds of lean mass. And my total daily energy expenditure is now close to 3,600 calories per day. It is amazing what a smart plan and some hard work can do :).
Keep it up!
Thanks Dr.O for bursting these myths. Looking forwards to part 2. God bless
It will come out next Tuesday :). I was a little nervous to share this data because I don't want to make it seem like weight loss should be equally easy for all people. It isn't. Hormones and other factors do play a role. But I like to think that this information is empowering. We can take control of our metabolic fate by moving our bodies and adding some muscle along the way.
I burn around 3,200-3,400 calories per day now because I took control. My body doesn't burn as many calories at rest as I hoped, so I just stopped resting so much :). I hope that this message came off in a positive light :)
Hey doc. I’ve cut back on caffeine after your last video. I’m already seeing improvements. Thanks so much!
That is great news, Barb! I will have a out next week about how alcohol impacts sleep. I have no idea if that is an issue for you or not, but the science is pretty stunning. Be blessed.
It helps! Thanks!
I am happy to hear that. I will share the second part of this topic next week or early the following week. I see it as all good news. We are in complete control of how many calories we burn in a day. I like that a lot more than just giving up and blaming our genes, our age, or our sex. Stay tuned, my friend :)
Hey Dr this was one of the greatest rational questions i had regarding fat loss ie how can a person be the same weight and same muscle mass but have a completely different bmr. Hopefully i get my question answered in the following videos.
Another question that i haven’t solved yet is : a pound of olive oil for example is 4000 calories. So technically eating/drinking a pound of it should make you gain more than a pound of fat. Doesn’t that go against the principle that mass cannot be created nor destroyed? So eating a pound would equal to gaining more than a pound of fat. I couldn’t understand the contradiction.
These are great questions. Let's take a stab at answering them :)
1. Great question about how 2 people can have the same lean mass but have different BMRs. There are lots of answers. A huge % of our BMR has to do with our organs. Our brain, liver, heart and kidneys burn a ton of our calories. Some people just have bigger (and more active organs). Another issue is how efficient our metabolism is. Some people waste more energy than others as we create energy. People who waste more energy are going to have higher metabolic rates. They will also be much less likely to be overweight. Some of us have "thrifty" genes that make us more energy efficient. That's great if you need to survive in a world without a lot of food. It's terrible if you want to survive in a world full of McDonalds :)
The main differences between people is our TDEE (total daily energy expenditure) based on movement. This is why I think movement is so important. I will address that in the next video in this series.
There are also just some unknowns as well. For example, our metabolism adapts as we lose weight. Some of it makes perfect sense because we have gotten smaller. But some of it doesn't make sense at all. A typical person that has lost weight will have a 3-8% slower metabolism for reasons that we can't understand. So there is a bit of "magic" in the machine as well. If I can figure that part out there might be a Nobel Prize in my future LOL.
2. If you consume 3,500 EXTRA calories, you will gain a pound of fat. The reason that 4,000 calories of olive oil doesn't cause you to gain more than a pound of fat is:
Not all of those calories are digested and absorbed
Some of those calories are burned during digestion
More than half (60% of so) of the calories we burn are given off as heat
Most of those calories are used for energy rather than stored as fat.
So, you could eat 4,000 calories per day and lose weight as long as you are burning more than you are storing.
The mass from olive oil isn't being created or destroyed. Some is turned into you, the rest is turned into CO2 and H2O as it is burned for fuel
I hope this helps. Great fun questions :)
I must be a mega outlier. 240 lbs and down to 1450 kcals and not losing…
Wow. I am sorry to hear this. That is a low average calorie intake for someone your size. It is hard to compare metabolisms, but I weight a bit less than you and I am currently burning over 3,400 calories per day.
Feel free to share more and I can offer some tips about how to proceed. The main things I would consider in your case is whether or not you are lifting weights (muscle burns calories), your daily step count (to increase your energy expenditure), and other factors that can impact our metabolism like sleep quality.
Also, be sure to be eating plenty of protein. It will help with lean mass, and it also makes your body burn more calories during digestion.
Here are my 2 main videos about protein:
czcams.com/video/DLa2g4GSAO4/video.html
czcams.com/video/yfuqISpCPyo/video.html
I look forward to hearing from you. I want to see you succeed
Yes, it has gotten steadily harder over the years. I lift 3x a week and swim 1x. Lifting is a push/pull/legs split, ~12 reps to failure or near fail per set.
I have had thyroid tested and shows low but at low end of non-clinical range. I have steadily dieted down more and more, dropping 250 kcals at a time. Now I am down to the limit of what my dietician says I should consider, which is 1450-1500 per day.
It is like my body is incredibly stubborn (or efficient from an evolutionary point of view!) and just refuses to use the fat...
@@GrowGrayMatter
Paul, I lost some weight ten years ago, then after a few months hit the mother of all plateaus. No amount of cutting calories at this point would budge my weight. But I found that doing intermittent fasting (mostly alternate day fasting in my case) has really helped. I have hit plateaus twice over the past six-plus months, and in both cases have been able to get past them by throwing in a few two day fasts. So far I've lost over 75 lbs.