AsapSCIENCE makes short videos in which they explain the science behind various things — like hangovers — and then give you tips that make your life better. Their latest video has the dos (and a don’t) for losing weight:
- Exercise: big surprise. The calories you burn during exercise come mostly from carbs; later, while you rest, it has no more carbs to get energy from, so it burns fat instead. So after you exercise, eat meat or cheese — not pasta. Also, don’t work out hungry, and your exercise routine should include weights, interval training, and metabolic resistance.
- Don’t skip meals: when your body gets stressed out, it will release a hormone called ghrelin that makes you want junk food. That stress can be from working too much, not getting enough sleep, being too hungry, getting in a fight with your mistress, or what have you. You can resist that urge for a while, but your will power is limited, and your body will win out since it obviously always wins — otherwise you wouldn’t need to lose weight. (Crash diets don’t work for a similar reason.) So rather than skip a meal, eat a chicken breast and an orange, because that’ll keep you from giving in to pizza and a hot fudge sundae later.
- Sleep as much as you need: see above
- Avoid stress: you better have read that bullet about the ghrelin!
- Eat breakfast: not necessarily when you wake up, but eat when you first get hungry. That will keep your metabolism burning faster the whole day, and bring your blood sugar and hormone levels to where they should be.
- Eat more meat: a little bit more protein keeps you full a lot longer. The body’s response to protein is to release a large amount of the peptide YY, which reduces appetite.
- Eat low-fat dairy: the calcium binds to fat in your stomach and makes a substance that can’t be absorbed. The result: less fat gets from your food to your spare tire.
- Drink soup and smoothies: thick liquids take a lot longer for your stomach to process, making you feel full longer than if the liquid and solid food were separate.
- Count calories: studies show it does wonders for weight loss. Besides telling your brain what your body forgot (i.e., when to stop eating), it also shows you the price of junk food, when you realize that a can of soda and two cups of cherries have the same calories.
- Use smaller plates: this is a psychological trick that makes the same amount of food look bigger, only because we want our containers to be overflowing with food. If you use smaller plates, you’ll be more satisfied with less food. There are other psychological tricks you can play on your brain, like having people tell you a meal had more calories than it actually did (which makes you feel full), or that your exercise routine is more effective than it actually is.
- Why Crash Diets Don’t Work
- Mind Over Fatter
- Burn Fat With Interval Training And Eating Healthy
- Burn Fat With Weights Instead Of Cardio
- Eat Healthy To Lose Weight, And Other Myths
- Working Out Hungry Is Bad For You