5 Secrets To Lose Weight Effortlessly - Doctor Explains

Hello Health Champions. Today I'm gonna talk about the five secrets to losing

weight effortlessly and forever. Coming right up.

Hey I'm Dr. Ekberg. I'm a holistic doctor and a former Olympic decathlete and if

you want to truly master health by understanding how the body really works,

make sure you subscribe and hit that notification bell so you don't miss

anything. Millions of people try to lose weight

and only end up gaining it all back why does that happen

to 98% of people? Do they have not have a strong enough intention? Do they not have

enough willpower? Are they lazy? No it's because they're doing it wrong and then

they're being lied to and they're being told that you just need to eat less and

exercise more and the reason it's not working is because you just don't have

the willpower you're not good enough you don't have the motivation or the

character or whatever it is and pretty soon all these people they don't know of

anything different so they start doubting themselves they start feeling

guilty and shameful and saying oh there must be something wrong with me but that

is not how it works okay the obesity epidemic is exponential

but it's not because Earth has been overwhelmed by a bunch of people with no

willpower it's because we have changed the way we eat and we've changed the way

we live there is hope there is nothing wrong with your willpower or your

character what needs to change is your understanding of what the real problem

is so let's go through those the number one thing the number one secret you need

to understand is don't go on a diet don't ever go on a diet again because it

didn't work last time and it hasn't worked for the millions of people who

are trying it over and over and over right diets don't work

when you go on a diet at some point you plan

to go off a diet so the very idea that you're going to go on something implies

that you're gonna get off it and then you'll be right back where you started

and that's why we have all these yo-yo dieters because what happens if you

think that the problem is eating less and exercising more if that's the

solution then you're gonna get hungry and you can only keep it up so long and

then you're on the yo-yo you fail you have guilt shame and you end up stop

trying and before long you'll have fear of failure and you're afraid of going on

the diet the next time because you're afraid of being hungry because that's

what happened last time but you don't know what else to do

ok so there is hope let's talk about it the number one misconception that we

have to get over is that its calories in calories out yes we all understand the

first law of thermodynamics that the energy remains constant in a closed

system but a calorie is not a calorie they behave differently they change your

behavior right some calories are going to stimulate hunger some calories are

going to satiate hunger they're going to trigger different hormones they're going

to trigger different behavior and you already know this because 500 calories

of steak is not the same satisfaction it doesn't satiate you the same as 500

calories of potato chips you know there is a difference okay you your body

responds differently so all these people who say that calories in calories out is

the only variable to look at they are guilty of insanity that means doing the

same thing over and over and over and expecting a different results ok we've

tried this we tried it for decades and millions and millions and millions

of people have tried it and somewhere around 1% or so

succeed and those are the people who have extreme willpower and motivation

but they're also the kind of people who weren't really that unbalanced in the

first place so the first thing I want you to promise me is to never go on a

diet again it's okay to do a cleanse for a week or two or three but that's

different what we're talking about is a lifestyle change that once you start

implementing it you only make changes that you plan to

keep up for the rest of your life because otherwise you're gonna go on and

you're gonna go off and you're right back where you started

secret number two we have to address the root cause if your body is behaving a

certain way there's a reason your body is behaving a certain way there's a

reason that you're hungry there's a reason the food impacts you differently

and those reasons that change your behavior are called hormones and a

hormone imbalance is the root cause and you can never keep your hormone

imbalance and just override it with willpower it's not going to work never

has never will that's why we have the track record we do the hormones in

question are primarily insulin cortisol leptin and growth hormone so insulin

we've talked a lot about it's a fat storing hormone when you eat food your

blood sugar goes up insulin is released to take the blood sugar out of the

bloodstream sugars and carbohydrates trigger the most blood sugar so they

trigger the most insulin so they have the strongest tendency to store fat

insulin promotes the conversion of carbohydrate to fat and it prevents it

inhibits the conversion of fat to energy so in other words it is a fat storing

hormone and if we want to get into fat burning you can't do it by exercising

and eating less you have to reduce the insulin dominance the

insulin resistance in your body cortisol is another hormone it's stress hormones

so when you have a lot of stress your body does everything it can it burns

every bridge possible to get your blood sugar up because it perceives that

there's an emergency when you're stressed and then you need more of the

short-term fuel called carbohydrate and blood sugar but when your blood sugar

goes up but you're not moving because you're just sitting in a car being

stressed or you just stress throughout the day from everything going on there

is no outlet for that blood sugar so insulin has to put it back in to the

cell and now that cortisol drives insulin and insulin resistance leptin is

a satiety hormone so it regulates how full you feel and how safe your body

feels in using energy so when you're leptin sensitive leptin signals that

we've had enough and it's safe to burn off some for energy but when you're

losing when you become leptin resistance when you're not sensitive and your brain

isn't sensing the message then even though you've eaten lots and lots of

food you're not satisfied your body isn't full but even worse it doesn't

even feel that it's safe to burn some of that energy that you ate and that you

have stored you're still in eating mode and in fat

storing mode and guess what it's the insulin that primarily turns off the

sensitivity to leptin the last is growth hormone and growth hormone is a fat

burning hormone it is also a muscle building hormone it is primarily

triggered by fasting when you don't eat then the body says oh there's no food

here we better burn some fat but insulin completely and totally pretty much turns

off growth hormone so when we eat frequent meals and

eat foods that trigger a lot of insulin then growth hormone is always going to

be very low and here's the thing that a lot of people miss that an imbalance in

these hormones make you hungry all right we speak about calories in calories out

as if hunger was something that you could just overlook oh I'm hungry I'm

just gonna ignore that you could do that for a day or two or maybe a week or if

you're like super will-powered or if you're in imprison somewhere and they

only give you so much then you don't have a choice

but hunger is not something that you can fight very long and certainly not the

rest of your life so if you're hungry your body is screaming and the more that

you try to deny that need that physiological need the more the body is

going to scream that's why it is not sustainable when people talk about diets

not being sustainable the calorie restriction diet is not sustainable

period and your own common sense and your experience will verify that so if

we ever want to conquer hunger if we ever want to get to the place where we

are effortlessly living and losing weight the only way is to get these

hormones in balance and that with the lifestyle and the type of foods that we

eat not the amount of foods that we eat number three secrets to effortless

weight loss is to understand what food is right we've completely lost track

we've completely lost all concept as a culture of what food is we think that

it's something you put in your mouth that gives you some sort of

gratification for a few minutes that's not what food is think about it this way

is there any other animal on the planet that has a widespread problem with

obesity and weight control of course not sure el elephants and whales are super

heavy but they're not obese they're supposed to be heavy they're supposed to

have the amount of fat they have is appropriate for that species

right there are no overweight animals in the wild on a regular widespread basis

okay they regulate that why because they eat real food they eat the food that is

appropriate for their species and because it's real food because it has

dense nutrients because it promotes and stimulates appropriate hormones because

it is satisfying then hunger turns on and off appropriately and that's what

real food does the only reason that we have lost that ability to determine what

appropriate hunger and satiety is and that we eat too much and we slow down

our metabolism is because we've eaten food that destroy our hormonal balance

we eat processed food we eat man-made food the only other animals on the

planet that have a weight problem are our pets and any other animal that's

unfortunate enough to eat man-made food but natural whole food provided by the

planet promotes health and it does not create health imbalances or weight

problems or hunger issues and most people today would agree with that most

dietitians and doctors no matter what camp they reside in they would say that

no you minimize processed food eat eat whole food but then we disagree a lot on

what real normal food is and especially about fat because we've got this fat

phobia we've got somewhere along the line for all the wrong reasons I won't

get into today we decided that fat was bad and that was a monumental mistake

because fat is the preferred fuel for the body so a lot of the people who

criticize and oppose the low-carb high-fat movement and the ketogenic

movement they think it's because the high fat diet is un-natural

they say that well it's an extremely high fat diet it's an

extremely low carb diet and because that it's not sustainable you can't do that

because it's unnatural and that is a huge misconception because what is it

extremely high compared to alright if in this room right now it's about 20

degrees Celsius or about 70 degrees Fahrenheit and if you were to take a

polar bear or a penguin into this room then they would find it extremely hot ok

but to us it's normal so the question then is what is normal to humans and it

certainly isn't the kind of food we've been eating for 60 years

right so ever since we got this enormous boom in processed foods and the

processed food era we've had this sort of development for obesity and from 1960

and on the processed food we did more and more food processing but then around

1980 we introduced high fructose corn syrup that was kind of the straw that

broke the camel's back but this is the trend that that we have had - in other

words this is the track record of what a lot of people think normal food is if

you think that the 50-60 thousand items in your grocery store is normal food

then you're wrong that's not normal food that's not normal and this is what has

happened as a result so we have to understand that what they call extremely

high fat an extremely low carb is normal human food as long as it is whole food

as long as it is pretty much the way that it came out of the earth then it is

good whole food for humans number four now we know some of the basics now we're

ready to take action and the first action we want to take is to

reduce sugar because when it comes to health sugar is the root of all evil

there is no ifs or buts about it it does the two things that are the most

detrimental to human health glucose raises blood sugar and fructose

clogs the liver and creates insulin resistance glucose speeds up your blood

sugar changes your fluctuations you get a rollercoaster it makes you hungry and

fructose is a liver toxin so sugar table sugar pure sugar is 50% each of the two

worst things that we have ever come across and what makes sugar toxic is the

concentration because it's a natural molecule it is the the molecule of plant

life it is it makes up trees it makes up vegetables and fruits everything is made

up of carbohydrate and glucose and fructose

but it's the concentration when we eat vegetable we're getting one to two to

three percent of sugar and it's packaged with lots and lots of water and fiber

and minerals and enzymes and things that we need to break that down so it's the

delivery method that's different and we could never get more than a few

teaspoons of sugar from anything that the earth produces but when we refine it

now there's no limit now we're getting 10, 15, 20 times more sugar in a

concentrated form and the dose makes the poison so sugar is extremely toxic and

the even the 10% that they tell us to limit sugar to is way way too much I

would say no more than two three teaspoons a day from all sources of

refined sugar next we want to reduce processed foods and carbohydrates so now

it depends on the person how far they have to go if you're not there

unhealthy if you're not terribly insulin resistant if your hormone system isn't

so much out of balance then it might be enough that you just cut out most of the

sugar and most of the processed foods and you can go on and eat some of the

other carbs like potatoes or rice and if that works for you great that means that

you weren't too terribly your weight wasn't too stubborn in the first place

you were just eating too much because you ate the wrong things that promoted

hunger but for a lot of people the weight is a little more stubborn and now

it's not enough to just reduce the sugar and the processed foods you would also

have to get into a low carb high fat diet or even a ketogenic diet where you

are cutting the carbohydrates so low that you're forcing your body to

reevaluate to learn how to use fat for fuel again so wherever you are you want

to think of it as a journey there is no quick fix and whatever actions you

decide then watch a lot of videos learn what the steps are learn the principles

then you make a commitment to what you're going to do you make a commitment

to the steps you're going to take and it doesn't really matter if you do it slow

or fast that's more of a personality thing some people are better suited to

do things really really fast it's like all or nothing while other people

function better if they can do it gradually the faster you do it the more

likely that you'll have a reaction that your body will find it a little

unpleasant in the transition period but on the other hand you kind of get it

over with what I would do is I would do it whether I do it slow or fast I would

make sure that I introduced it as a lifestyle that along the way I make sure

that I look at it as a forever for the rest of my life kind of thing so I develop

new recipes and new habits that I can take with me

along the way part of your action steps I would say

would also have to include exercise and it's not for the reasons that you hear

all the time they say eat less exercise more so that you burn off the calories

that is not why the reason you want to exercise is your brain needs it your

brain controls everything about body the signals that are generated from movement

feed the brain it's the number one signal nutrient it's the

use-it-or-lose-it of your brain and then it also promotes

a better hormone balance it promotes a better circulation and detoxification so

the list is very very long for the benefits of exercise and it will even

burn some calories but that's not why you're doing it because it won't

significantly address the root cause the root causes hormone imbalance and even

though it is going to have a positive impact it's not going to be the main

thing that's going to fix the problem and then I also recommend that you

meditate because meditation is a great way to reset your body to de-stress to

put your body in a healing state so you want to think of the body as chemical

structural and emotional and with exercise you're addressing some of the

structural with the better nutrition and food you're addressing the chemical and

with meditation you're also addressing the emotional so you're kind of giving

your your body a more well-rounded and complete solution and the number five

secret to an effortless and permanent weight loss is to not set a weight-loss

goal don't set a weight-loss goal and now you're thinking I've gone totally

crazy that we're talking we're doing a video on weight loss and now you're

saying to not set a weight-loss goal so it's alright for you to know where you

are and where you want to go you want to have the

endpoint in mind that's fine but don't force yourself into a timeline because

that's gonna backfire and the reason you don't want to use the weight as the goal

is that it's not the root cause it's not the problem the weight is a result of an

imbalance and it's the imbalance that you want to address so when you set the

goal you want to set it in terms of health you want to set it in terms of

the positive things that you want to achieve and you want to talk about the

quality of your life and it's perfectly fine to write these down talk about how

you want to feel what do you want to weigh that's fine again don't just put a

timeline on it talk about the habits that you want to develop talk about how

you want to feel doing these things and the reason I say that is that if you set

a weight-loss goal if you say that oh I want to lose such and such amount of

weight by such and such a date that's not really something that you have a lot

of control over if you want to happen naturally and effortlessly if you want

it to happen by itself in a balanced harmonious way you first have to solve

the root cause if you think the weight is the problem and you start acting on

that now you're probably going to do some things to set yourself back they're

going to backfire and slow down the improvement of the real problem so if

you decide oh I'm going to exercise more I'm gonna burn more calories then you're

probably going to trigger more cortisol you're gonna slow down the improvement

or you might decide to eat less and now your body just gets hungrier and you get

your hormones more out of balance and you slow down your metabolism and so on

and so forth if you want this to unravel in a natural way then you have to

understand that it's the root causes it's the insulin resistance and the

hormone imbalance that you're addressing if you're focusing on chain

the weight it's more like you're trying to make the grass grow faster all right

it's gonna grow when it's ready right now the lawn is yellow and it's not

gonna start growing no matter what we do to it it's not gonna start growing for a

few months and so it is with your body as well it's gonna start doing the

things in the proper sequence not necessarily in the order that that your

priority is so what you can do is you measure and track your blood markers you

measure and track your weight but that's more like a positive observation if it

happens it happens you know what it is now you know where you want it to be but

you let it unfold at its own time don't put a timeline on that part of it just

know that as your body gets back into balance the weight and the hormones and

the blood markers will get better as well if you like this video then make

sure you check out that one as well thank you so much for watching I'll see

you next time