2 Secrets of Slimming Down (Even Throughout the Holidays )


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2 Keys to Losing Weight (Even During the Holidays!) chevron_left PREV: 3 Easy Ways to Prevent Shin Sp How to Lose Weight and Keep it Off, According to a Doctor. 2 Keys to Losing Weight (Even During the Holidays!) by MyFitnessPal. November 16, 2015.

To keep your weight in check, step on the scale every morning—even during the holidays. A study published in the Journal of Obesity found that those who weighed. Next on our list of How To Lose Weight During The Holidays is a tried and true tip: stay active! After you’ve had a giant family meal, you can all go for a walk in a winter wonderland.

After you’ve had a giant family meal, you can all go for a walk in a winter wonderland. Pick a strategy — and stick with it. “There are two ways to approach the day,” Gans says. “The first way is to eat whatever you want and make sure to get back on track immediately the day after.” [As in: No big plate of leftovers allowed.] The second way, she says, is to simply be more mindful. The Solution: Focus on One Meal at a Time.

Losing weight during the holidays gets easier one meal at a time. Looking at the month like a live-streaming video of never-ending overeating opportunities can sabotage you from now until the New Year. Take one meal at a time.

Another good strategy to lose or maintain weight during the holidays is to increase exercise during this period. Just growing exercise by 10 minutes a day can help people get through this time of the year without gaining weight. The best way to keep weight off during the holidays is to continue working out. Just because you are busy wrapping gifts, getting gifts, and decorating, that doesn’t mean that you have to skip out on the gym.

Make it a priority in your schedule. Ask someone to be a workout buddy to help encourage you to go. When you’re trying to lose weight, the holiday season — and the tasty treats that come with it — may seem to pose a threat to your weight-loss goals.

But there’s a way to navigate the holidays without sacrificing your hard-earned progress. It’s called weight maintenance. So skip the Happy Hour drink and hold out for a beverage during your meal and 1 or 2 after dinner drinks. You’ll save on the empty drink calories and be less tempted to over flow your plate, thus increasing your chance to lose weight during the holidays.

8. Make the event fitness-oriented. You can simply start by eating one healthy meal every day, and dedicate to exercising at least once per week during the holidays for at least 15 minutes. Then when New Year’s Day comes you’ll be ready to begin living healthy lifestyle that will lead you quickly to your weight loss goal.

List of related literature:

Participants, on average, do not lose large amounts of weight, but losing as few as 2–3 kg after the holidays would appear to be better than continuously gaining weight.

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

lndulging in small amounts of Christmas treats (fruitcake being the exception) might not help you lose 9 kg (20 lb) over the holidays, but it might help you from raiding the Christmas tree for edible ornaments in the middle of the night.

“The 17 Day Diet” by Dr Mike Moreno
from The 17 Day Diet
by Dr Mike Moreno
Simon & Schuster UK, 2011

Exercise also seems to be one of the major keys to maintaining lost weight.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

For example: To lose one pound a week if you don’t exercise, you will need to decrease your daily intake of calories from 2,000 to 1,500 (or 500 calories less a day for seven days).

“Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition” by Holly Roberts
from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition
by Holly Roberts
Atria Books, 2008

Exercise, massage, steam, medicines, diets — nothing worked.

“Fat History: Bodies and Beauty in the Modern West” by Peter N. Stearns
from Fat History: Bodies and Beauty in the Modern West
by Peter N. Stearns
NYU Press, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • The problem is that the American diet has low satiety per calorie, so exercise causes increased hunger meaning more calories eaten. Also America measures standard of living in terms of gdp per capita so making people fat then selling them drugs to fix it is better than a good diet. Look at youtube for the blue zones (5 places where people live to 100, and copy their diet)

    Cooking is time consuming, so I suggest:
    * Microwave tubers (sweet potato, potato, etc…), but put potatoes in the fridge before eating them. Putting potatoes in the fridge makes it more difficult to digest the potato so its less likely to spike your sugar.
    * Eat more popcorn without butter
    * Eat beans from cans
    * Get an electric pressure cooker and cook lots and lots of beans and store them in the fridge and freezer for the long term
    * Get a hot water dispenser and go crazy with teas, hot cocoa, and black coffee (learn to drink without milk) these reduce hunger
    * Peppermint reduces hunger
    * Use half as much sweetener (it can increase hunger in the long term)
    * Drink diluted vinegar
    * Eat unsweetened yogurt as its bacteria eats sugar
    * Go crazy with spices especially tumeric, cinnamon, chili, black pepper, ginger, lemon
    * Eat a little bit of a bad tasting food like grapefruit every day, after 2 weeks it won’t taste as bad (in fact might taste good)!

  • Yes normal low-ish blood sugar levels are good for weight loss.
    But not too low because then your ears start ringing, you start shaking and sweating, and lastly your vision blurs, turns grey, then black and finally bam you collapse on the floor. It’s not fun to be sick and pass out due to low blood sugar levels.

    I’m having to deal with those issues as someone with Anorexia and it’s not fun.

  • I agree with most things in this video but I do have to admit, when I didn’t have a car and was forced to walk 3-5 miles a day, I didn’t gain weight, even if I splurged. Once I got a car, I put on the pounds quickly and didn’t make any changes in my diet before. Also when I worked in a mail room and delivered across a University campus, my app that showed me all the steps I took showed me I walked 5 miles a day on average. Never worried about my weight than either. Walking sure does works wonders.

  • Hey, i have hypothyroidism/hypopituitarisim, and have hit a weightloss wall i cant break through. Following all these things mentioned in your video. Any ideas to get me down that last 10 lbs?

  • Wait hold on a sec, u guys actually think you have nice bodies you guys look like skeletons u looked like you had anaorexia then died then came back to life but is living this life wich u guys think you have nice bodies but you have one of the worst bodies in the whole world you guys look dead I feel sorry for you guys!������������

  • I agree that exercise doesnt really help you lose weight
    But when I exercise I notice that I’m more likely to eat healthy then when I dont exercise
    So I think it helps a bit in that sense (like helps u stay mentally focussed on wanting to be healthy)

  • As I am eating McDonalds that also forgot to give me my buffalo sauce… hmmm… I guess I should go back to making eggs! Thanks for the info!

  • We all know that calorie reduction is not the only key to weight loss…activity raises metabolism and in effect helps burn calories more effectively. Also, there is a definite difference between activity and exercise.

  • When it comes to eating healthy, you must never fall victim to modern day fad diets. Extreme diet plans are a danger for your health, especially ones that seriously restrict your daily nutritional intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.

  • I have experimented with lots of weightloss programs already but not one of them provided me the final results just like I acquired out of this method. I don’t feel jittery or maybe feel a crash, I am also not as starving as I used to. I have get rid of about 15 pounds ever since using this item. Find a right guide is not easy, you can discover on Google. Weight program’s name is Peyton Huno†az
    good luck

  • I can relate to this. I lost three stone by doing no exercise but I hardly ate a thing as I was in shock following my husband leaving me. I was reeling and lost my appetite. It was initially very hard but when the shock and depression lifted, I felt wonderful! It changed my views on the exercise/diet weight loss lie.

  • I know that people lose the weight but my thing is that how does your body get to burn those calories from years ago when your constantly eating food into your body on top of the fat you need to lose.im just wondering how it actually works because everybody says that the only way to lose that actual body fat on you is to exercise and burn off all those calories even exercising in a fasted state and that exercise targets body fat and burn it

  • For egg replacers, I don’t think a lot of people would want to buy the one you suggested, so instead, you can use 1 tbs. ground flax, or chia seeds to 3 tbs of water and just mix it together and it works great for baking.:)

  • I would like to see in the future a diffentiation of aerobic and anaerobic exercise as they have drastically different effects on our bodies, especially with relation with our diet. Love your show keep it up.

  • Glad I saw this video though cuz I was thinking I accidentally starved myself and I was gonna bloat up again, now I know what happened and can feed myself accordingly ^•^Thanks for sharing this!

  • What you said about Michelle Obama isn’t true. The majority of her campaign on children’s health deals with children’s consumption of healthier foods, you see her in gardens planting vegetables telling them to eat better, not join a gym. Do I have to mention the drastic changes made on what the schools have been allowed to serve kids for lunch and breakfast?

  • Anyone tried the Custokebon Secrets? I have heard several unbelivable things about it and my work buddy lost a ton of weight with Custokebon Secrets (just search it on google).

  • What are some ways to lost a ton of weight? I read plenty of good opinions on the net about how Custokebon Secrets can assist you lost crazy amounts of fat. Has any one tried this popular weight loss methods?

  • A thin person to my obese brother: You need to eat less. Exercise dosent matter.
    Ten minutes later my brother said he walked 13 miles moving furniture at work that day.
    Thin person: No you didn’t, I don’t believe you.
    It’s like, did you not just admit that you understand exercise dosent make you thin??? Why don’t you believe he gets a lot of exercise!

  • This summer my mom and I are most likely traveling to California. (I get to pick a vacation anywhere in the U.S. And that’s where I want to go) would you be able to tell me the most vegan friendly location in California to travel to? What restaurants there? And some outdoor activities to do there?

  • “Research shows that the resting metabolic rate slows in all dieters, regardless of whether or not they exercise. This is why weight-loss that might seem easier when you start becomes more difficult over time”
    I want to look for this research. I’m interested to see if participants gained any significant muscle mass as a result of the type of exercise they were doing. I’d also like to see if their was a difference in the resting metabolic rate was different for those who gained muscle mass and those who did not. Any links guys?

  • Great method of lose weight and It’s amazing formula. So I like this very much. This method is useful for us and successful of lose weight for me. Thanks for sharing this information.

  • Exercice helps a better metabolism,it has mental effects too! if u eat balanced and healthy a variated exercise plan works for weight loss!!

  • Ok guys, I am a HUGE FAN!!!! However, please please please wear better fitting clothes! You both are in great physical shape so why wear ill fitting baggy shirts? It ages you and just is very distracting. Brad looks like he is wearing a shirt 2 to 3 sizes too big. Other viewers have mentioned this before too. I know having recently lost 20 pounds, that my clothes look this baggy, and it’s not good psychologically or professionally. Try some tapered shirts found in younger men’s departments, or shop in athletic departments. Your professional image is important as fitness experts. Stop masking those trim waistlines! Love you guys!

  • And low weight is not the key to look good or to be healthy. The opposite is true: Muscles provide many health benefits and look great. And to gain muscle mass you need to gain weight, not loose weight. In fact a trained person may have a high BMI, but is strong, healthy and looks great.

  • I don’t think the advice to simply make your diet gradually healthier can affect weight more than excercise. I wasn’t drinking any sodas, ate mostly home made food, yet my weight was increasing. For the past half a year I’ve managed to reduce my weight by time restricting my eating. But keeping this regime is not easy at times I feel like I’m starving. I think video did not stress enough that losing weight by dieting requires your calorie intake to be on discomfortabily low level.

  • It’s so easy for you two because you were raised this way. For someone like me who was raised eating a lot of meat and dairy, this is really unrealistic.

  • This is infuriating. Studies like these grossly over simplify the concept of fat loss. As a personal trainer for 10 years, I can attest that most people don’t understand their goals. When people want to lose weight, 100% of the time they want to look more compositionally appealing. The lack of understanding of muscle tone and fat percentage combined with skin quality and hair quality the proper macros, minerals, and micro nutrients, is profound. Nothing in the studies are new. It has always been easier to cut back on food then to work out. But the goal is never actually weight-loss, so this information is for no one. It is most definitely a better idea to gain 2/3 of your calorie deficit from exercise for any compositional or health goals. Sure, it looks a little bit like “mom said because”, when you put everything on exercise, but it’s hard enough to get people to exercise the way they should without giving them an arsenal of information that they’re only going to misinterpret.

  • 99% of weight loss programs and 99% of people who try to lose weight are both unsuccessful. Reducing calories reduces metabolism, therefore, less weight loss. Exercise doesn’t contribute to weight loss. So, what’s the answer to weight loss?
    Where is the proof and statistics of preparing your own meals reduces weight?
    Has anyone tried Fasting? Ronald McDonald and my doctors don’t recommend Fasting.

  • That the “% of people who were sufficiently active increased” at the same time that the % of obese increased does not imply they were largely the same people. I’m not pointing that to counter the notion that “exercise is not the key”, the logic just seems faulty to me. You could even have a considerable overlap in these groups, and they would be somewhat healthier than if they were just obese.

  • Hi,I’m returning vegan…forever due to high triglycerides. I was vegan for about four years and was in the best shape of my life.I felt great with tons of energy and my fibromyalgia was minimal. I was in remission also from rheumatoid arthritis. I started eating meat again because I felt obligated. no more unhealthy me!�� I’m proud to return vegan again and love how I feel. Also, to keep my seizures down, I have to have a bit of healthy fats.not too much. my exercise includes walking my service dog daily. if it’s too cold and icy outside, we play ball in the halls.we live above a YMCA with free membership�� how blessed is that!there is also a track I can walk my dog on upstairs. I’ve also liked your Facebook page to keep up on things. thank you so much for these videos������

  • exercise isn’t going to cut all of your weight that pretty fair to say. but it is helpful to do it. I mean nowadays you have people spends 2-5 or more hows on their phones and games. it really about a balance between your social life and your will to live healthier. also, why didn’t you touch on the obesity epidemic? 30% of the world is obese that number was far smaller 100 years ago, and i wonder why. people are lazy stop complaining about exercise get off twitter, facebook, instagram, and go live a better life.

  • This isn’t true. If someone is exercising to increase muscle mass, their metabolism will increase. It takes longer, because there’s a building phase. After, it’s obviously the only way to lose actual fat while increasing ability to burn those calories. This is the best way to lose and keep weight off if done properly.

  • Well… more food and more gym means more money for massive companies. Less food and no gym mean the everyday person is better off but the big businesses lose out

  • As expert, I believe Custokebon Secrets is actually good way to lost a ton of weight. Why don’t you give it a shot? perhaps it can work for you too.

  • I tried this diet program myself having seen how my colleague benefited from that. Initially I of course wanted to make this happen and I have dropped a grand total of 10lbs from the “sowo hope site” (Google it). I believe much better after trying this life-altering diet.

  • Yes, but consider people who lost weight via dieting and decided to try to shed the last few pounds with exercise. Of course you don’t see a difference in weight. They physically change and lose fat, but the added muscle along with the fat loss evens things out, leaving them near their original weight, which makes it appear as if exercise made no difference in them. Because muscle weighs more than fat, and you can’t tell which pounds are a part of what. Exercise is beneficial to fat loss and getting a fit and healthy/attractive body, but maybe not any scale victories.

  • I ran out of pop (I was drinking one Hansens Root Beer a day) and candy (stopped eating all sugar) and by eating minimally and doing stretching excercises the weight dropped off.

  • As someone who wants to lose 10 pounds purely just for vanity purposes but is also lazy and HATES exercising, I love the fact that exercise isn’t needed lol

  • Compliments on the dry erase board! Now just lift it so first line is to, tall guy eye level, and it’s 50% better. You might advise listeners to listen at 1.5 speed; works great for me.
    Question: Do you have a reference to exercises for people with bad back legs and knees and feet all at the same time? I’ve tried exercise bikes and tilt tables and just wasted money. Doctors advises against sit ups. Please help. I no longer produce testosterone thanks to hospital “mistake.” Losing weight is imperative or orthopedist wont replace my hip.

  • I love you guys! Every time I have a pain or injury you’re my go to people! I’m in the NO support category…hubby constantly buys pies, cake, candy,goodies, junk, and hes only 30 pounds overweight..not that I eat that because I stick to my BMR calories but he is constantly trying to sabotage my diet and doesnt eat the same meals I eat..drives me nuts and very stressful!!

  • As Adam Sandler so succinctly put…..AHHHHH…..HORSESIHT!!! Weight loss is just the most easily seen of the effects of a healthy diet/exercise program. Who cares if you are 100 lbs and out of shape. It’s getting down to looking good and your body being in a healthy state. Which means exercise, diet, and control.

  • It would be a waste for you not to get rid of body fat while other normal people are capable to slim down quickly using Custokebon Secrets (google search it).

  • You need both. It’s just the way it is. People just need to know that you need to stop stuffing your fat face and get off your fat ass. The problem with this video is that lazy people will use it as an excuse to not work out.

  • This video is great. I’ve unknowingly been following this guide (eat healthy, move more), and have found great results. Built muscle mass, shed a good amount of unnecessary weight (mostly fat). I also do have to credit the wake up call from my pediatrician, who found that I had brain cancer, as well as my team of PT, OT, and other therapists who pushed me while I was inpatient back in 2011-2013 in a good way to exercise, and eat right after I was discharged. What’s more is that, it really doesn’t take much to do this. I’m not one of those “gym rats” who virtually lives at the gym. I do body weight exercises, and just take a look at what I’m eating. Rocket science not necessary.

  • A friend told me to look for for the diet plan “sowo hope site” on Google. It is the greatest weight loss program I’ve ever before seen and gives immediate results to users. I’ve already decreased 13 lbs in less than the first week.

  • I can’t stress this enough as well. I told my boyfriend that exercise has nothing to do with weight loss. People need to understand that “YOU ARE WHAT YOU EAT”. If you eat a lot and exercise a lot you will be a very very muscle-ly heavy person. Also muscles weigh more than fats.
    To all the people who are aiming to lose weight, change your diet. Once you approach your desired weight exercise to maintain that weight you’ve lost.

  • So, what can I do about a weight loss plateau? I’ve been sticking to the diet really well for about a year and a half, but the weight loss has slowed to a crawl for the last 8 months. Not sure how to shake it up and keep pushing down, and I know I have plenty more to lose.

  • Really informative information on exercise. I particularly love your use of data to support your position. One point, however, with respect to scientific validity concerning diet. You state at the end that people are more likely to succeed with gradual changes over time than with a drastic dietary change. The data doesn’t support that claim. If you look at the studies you see that rapid weight loss is the biggest predictor of overall initial weight loss and sustained weight loss over time. I was shocked by that as it went against everything I thought I knew. But that’s what the data shows. I think that we’ve seen so many fad diets without the appropriate macro and micro nutrient balance, that rapid fad diet results, which have led to immediate regain of the weight, has created a misconception of the positive long-term impact of rapid weight loss done with appropriate nutrition.

  • Personally, I think whether diet or exercise works better at maintaining/obtaining one’s desired weight depends on the individual.

    I used to use exercise quite successfully to lose body fat, gain lean mass, or maintain my body composition, but after I had an accident that left me with chronic pain exercise has not been very accessible, and although now I am trying to use caloric intake I find it difficult limiting my consumption. I very much miss the days of long/hard bike rides, swims, and trail hikes/runs and validating that second teriyaki salmon burger for dinner or two pieces of guilt-free cheesecake for dessert!

    I think your video should’ve also pointed out that many people who look at how many calories they burn during exercise are NOT evaluating that number properly; they really should subtract out how many calories they would’ve burned if they didn’t do that exercise!

  • If you exercise hard for either endurance or strength, carbohydrates are absolutely essential. Do not demonize them. Instead, eat bread that that is made from “whole grain flour” not bleached or unbleached wheat flour. Oats, rice, beans, and quinoa will not make you fat unless you eat absolute copious amounts of them. Besides, getting to the point of eating too much of these foods is difficult for most people and they would have to force feed themselves fibrous foods, in order to of course get fat from them. Have one alcoholic beverage a week and there is your booze. Break up one brownie across the span of a couple days and not one sitting.

    Lastly, do not be afraid to weight train. More lean body mass is equivalent to a higher resting thermic effect on food since the nutritional requirements of muscles to maintain themselves are great. This ultimately means, build muscle and you will have an easier time burning fat. If you are looking for specifics on dieting to lose weight, see the “experts” on the subject who are known as Dieticians, not Physical Therapists. See a LEGITIMATE Certified Strength and Conditioning Specialist for exercise programming, not PTs. If you injure yourself in an exercise program because of poorly performed movements, then see these two PTs because that is what they specialize in. There are too many people out there not staying within their wheel houses and it only construes information and makes the dilemma at hand arguably worse.

  • As someone who exercises a lot and has been asked by many people to train them, this came up annoyingly often. Many friends/acquaintances ask me how to exercise to get “toned” or lean, or whatever buzz word for low fat. I could get them to exert tons of effort in the gym but couldn’t convince them that it was way more important to stop buying *fucking Cheez-Its*. No matter how studious they were in listening about proper form and what exercises were for, they just could not get this pernicious concept out of their minds and put some effort into changing their food purchasing decisions. I think it’s because so much money goes into selling people things. You can’t sell less consumption very easily(except in programs, which people never stick with), especially when everything else around us focuses on selling you an item. Way easier to sell gym gear, instead and just keep selling “cheese product”.

  • I’ve been trying to eat more healthy since I started to watch your videos. I’ve been making some changes in my “menu” for a while now, slowly. I’m on my way to become fully vegan thanks to your “high carbs, low fat” food!!!!

  • The thing I can remember back when I was an athlete was that when I knew I was exercising the next day it would effect what I wanted to eat. I didn’t want to eat junk food or stuff that might make me feel heavy or maybe even make me sick after my race ( i was a rower). I started to gear towards healthier foods that you can have inside you and not feel like crap when moving your body quickly. Now that I dont exercise the bag of cheetos I might eat doesnt come with physical pain the next day. Its just cheetos and none of the other side effects of working out with crap food in your system.

  • When you exercise you gain muscle which ways 3x more then fat overall health is far more important then your weight and a healthy life style will lead to fat loss for most people

  • THANKYOU!!!!so much I will definitely try your tips, I really do have a problem when it comes to changing my diet��but when I watch your videos I literally do what you said a second after its finished!you make my life so much better.

  • speaking of dates…
    Sometimes instead of using granulated sugar from a bag, I’ll blend some dates with a little water and use it to replace sugar in desert recipes. Tastes just as sweet but it’s from fresh fruit insead of processed sugar:)

  • Hi there Yasemine, I fell through on the last challenge but I’m gonna push through it this time because I need it. I will be doing intermittent fasting while combining alternate days water fasting.

  • I totally agree with what you’re saying doc. The numbers with weight doesn’t go down with exercise, because, I think that the fat is replaced with muscle, which weighs more, or the same as fat, making the net outcome equal, or a bit off, on the weight gain side. Maybe exercise doesn’t cause weight loss, but, like you mention, it is healthier for the individual.

  • Well fuck, looks like the most important thing I have to exercise is self control…
    But seriously, I don’t have my teenage metabolism anymore, time to be responsible…

  • Great to have ya back on the Youtube!! OMAD I’ll be doing a couple of day a week!! Sometimes ya can’t cope with kids running up and down shouting and crying all day when School break comes! Ha ha����! Looking great as usual Sheard!����

  • Vegan person here…Whole foods work best, imo, no matter which way you eat them. Eating foods that are as close to their natural state as possible, seems to be the answer. I believe this was also backed up by a recent study. Love your videos!

  • So its the things that give us energy that we need to limit instead of the foods that contain large amounts of artery clogging fat and cholesterol?? Makes total sense…

  • this video is not true. if you truly work out, you’re going to see the difference in weeksor even days. But it’s obvius that your diet is also really important. Both of them can’t be done by it’s own.

  • Guys. lost a ton of weight does not need to be hard (I used to feel it did). I’m going to give you some advice now. Get a popular diet plan program called Fenoboci Diet Plan (look on google search engine). Thanks to it I have lost a ton of weight. I should not even be speaking about it cause I don’t want a lot of other guys out there running the same game but whatever. I’m just simply in a excellent mood today and so I’ll share the wealth haha.

  • My favorite egg replacer is NeatEgg. It just has two ingredients: chia & garbanzo beans. It’s virtually tasteless but binds ingredients together just like eggs!

  • This was great, thanks, I’ve been looking for “what is the best home remedy to lower blood sugar?” for a while now, and I think this has helped. You ever tried Anebriel Foundational Ascendancy (should be on google have a look )? It is an awesome exclusive product for discovering how to reverse type 2 diabetes minus the normal expense. Ive heard some amazing things about it and my brother in law got cool results with it.

  • Part of the problem is the American food supply. The meat, and all plant foods but especially wheat products are saturated In unnatural chemicals and hormones, thin a people should never ingest unless it’s for medical purposes and some of the things never. These chemicals and hormones contribute to weight problems they are designed to fatten up and grow livestock and will do the same to you.

  • My friend has been struggling to lose weight. He’s dieting properly but I think he’s missing your other 3 keys. I don’t think he’s doing any HIIT cardio and strength training and I know for sure his sleep schedule is messed up. Definitely gonna share your video with him, thanks Doc.

  • So how do you actually burn off those Calories off your body? is it not through exercising I Understand that diet is important but if a person is overweight dont they have to physically burn the fat off them from the past. i just dont get it how do you get rid of your own stored fat from your past versus the calories now it seems to me that the body would just burn what your eating now and not the fat from years and years ago.

  • Great video! Just one thing. Don’t do upright rows. It can destroy your shoulders. Speaking from experience. Keep up the effort though mate. Clearly paying off!!!

  • Love your videos, I’m learning so much. I’ve noticed that the volume is low on your more recent videos, is that anyway you can increase it on your end? I haven’t changed anything on my end and there is a noticeable difference now. Thank you:)

  • Vince Gironda believed in mirrors, not scales. He said, “Who cares how much you weigh? It’s how you look”. Many people get discouraged when they take up lifting and don’t see the scale budge. You’re putting up muscle while burning fat. Forget the scale.


  • I’m with Brad. No way I’m cutting out fruits and vegetables, THE healthiest foods you can eat. Grinding grain and turning it into bread isn’t healthful. I eat my grains intact. I eat my carbs whole. Have maintained a 70 lb weight loss for years without difficulty. My exercise is dancing because I love it.

  • You can’t cut out fruits and vegetables, anyone who does that is not going to be healthy, I would never listen to someone who told me to do that.

  • Hey You two….You forgot 7 Swans a Swimming…..LOL….See, Even they were getting their exercise!….I enjoy Your Videos…Thanks for the Great Advice……………………Jackie from Canada

  • I’ve been trying to start a water fast and I keep falling through well something kept telling me to do it on December 1st and then this video popped on. I am so in and ready for this challenge to change my life thank you…..God Bless You

  • I love the comment from Brad “just forget it “and get back on program the next day for when you fall of the wagon and another “going out to eat is an expensive way to get fat”. Luckily we don’t eat out much & when we do we try to be smart about it. I need to remember these. Thanks a lot guys! Love your videos.

  • I don’t have a support system and I never have had one. I raised my son alone and did everytg alone.. it’s hard but it is what it is.

  • If you eat what you want, just smaller portions along with exercise you will lose weight. I have done it so I know is it works. If you burn more than you take in it’s impossible not to lose weight.

  • Stop all things you LIKE.. too much.. and you are 100% on this video. A Orthopedic told me how far one would need to walk a day in order to loose enough wt and cannot remember but it was ridiculous and impossible. It tones you up, but losing wt is about “Portion control and getting rid of sweets and carbs and all you have listed above. I have had to work at this myself. Not easy for me, as I love sweets. So that is the one thing I must watch. If I could have one piece maybe it would be fine once in awhile, but then if I cannot do that, I must watch it altogether.

  • Just found you today, great channel! I do Snake Diet and am definitely interested in FastMas. I’m right on track to hit my lowest and final GW this month and am looking for tools to help me maintain my weight loss thru Dec.

  • The Healthy Foodie is literally the BEST weight loss community anywhere, I read it everyday, and I’m also so grateful I found http://raboninco.com/1kY9l LossWeightFAST, it helped me not only lose weight but if off, hope it helps some others!

  • Visited your YouTube page and looked at your header photo. Kind of did a double take and realized you guys live in the same city I do here in Minnesota! Too funny, I’ve been watching different videos from you both for months now! Small world.

  • How nice you are back. I’m now kind of on and off the wagon diet. I will keep on going this until maybe 18. december. I know the best is Water only fasts that last min one week as it gets very easy extend it to 14 days.

  • This video almost paints the picture that exercise is bad or that it won’t help you lose weight. You most definitely should exercise, but don’t expect it be enough to lose weight. Eating less will do that.

  • I’m going hard in December fasting from December 1-21 doing a refeed and enjoying the holidays in moderation than back with it with a water fast from the 2-31 of January

  • I find this interesting because i have found the most success for weight loss with daily walking/cycling. Eating a healthy diet with a calorie deficit has only kept me stable at about 15-20lbs overweight. I understand that not everyone’s body works the same so I accept I am likely an odd case.

  • #snapchatsentyou yeah snapchat sent me, I really love you guys. You are the only reason I STAY on Hclf, you guys are soooo cool. Jackie is cool too, say hi from me!

  • The more I watch this guy the more I love him, I ain’t even close to being a father yet this info helps out immensely!!! Thank you man!!!

  • Diet, diet, diet and diet; speaking from personal experience. Napoleon said the morale is to the physical as six is to one; I say diet is to exercise as six is to one. Ha!

  • Idk why but I bulk FAST when I work out a lot. I’ve been working 45hrs/wk as a general laborer on a construction site, and I’m in the best shape of my life. I’ve never had a 6pack. I also don’t own a car so I walk 2mi each way to and from work. I eat far fewer calories than I burn, and I noticed a plateau.

  • Thank you for this great video! My husband has been trying to lose weight for a while but with no results yet. He’s definitely guilty of some of the things Dr. B mentioned like not getting enough sleep and binge eating on the weekends. I’m going to show this to him as he’ll find it very helpful. Anything to get over that weight loss plateau will be great! thx!!

  • Never knew some of these keys of weight loss which I think I should’ve known before, these will help me in my quest for losing weight, great video.

  • Dr. Balduzzi you are killing it with your videos, been watching from the beginning. Putting some great information out there. I am an experienced lifter in great shape but watch your videos to continue my education as preventative maintenance as I get older and everything you are saying is spot on. A+

  • Another informative and helpful video about 4 keys of weight lose. Your video is really helpful. Thanks for your easy clarification.

  • Can I invite to challenge one of your fundamental bases on which diets are based?
    The assumption is that the key to weight loss is calorific reduction. Yes, I have noted the multitude of studies you have mentioned showing the weight loss effects of various diets over time. But there may be other factors at work here eg maybe the psychological effect of participating in a diet study causes weight loss? Or some other overlooked factor?
    I think it would be interesting if you could present some data comparing the average calorific consumption of residents of various countries and compare that to the rates of obesity in those countries. One would expect a clear consistent correlation. But is there and if some countries have results that contradict that can we explain why and learn something?

  • Yes, obviously 30 min of cardio doesnt burn that many calories. People not being able to run or swim for 30+min is the problem! If you cant keep your heart rate up for that long then you need to workout. if you eat healthy and dont do anything youl still be fat

  • this is exactly true…i wish everyone should go through this video to know the actual facts why loosing weight after 40 is tough. i will definitely pass on this information.

  • The American food supply is contaminated, when I go overseas to Asia I stuff myself silly and still lose weight. Eating huge amounts of carbs in the form of rice and noodles. our food supply is devoid of nutrients making you eat more calories as your body struggles to get what it needs.

  • Hey, of the countless lose weight programs that I have ever been on, the
    only thing that worked for me was Adams fat code (find it on google).
    Definitely the most amazing diet that helped me slim down.

  • these kind of videos are great for people who are looking to loose weight and type it into YouTube and come across these type of videos, ad it helps spread the good word of healthy eating for life long. keep it up girls:)

  • So nice to see you guys putting this information out there. Agree 100% abut eliminating carbs, in the forms of grain and dairy. Get rid of the “wheat belly” and food sensitivities to boot. Lifting is key. Much better at revving up the metabolism and changing the shape of muscles than cardio ever could. Just don’t bring treats into the house!!! Terrific advice, and common sense. And love Brad’s comment that going out to eat is an expensive way to get fat! Truer words never spoken!!!

  • The root cause of weight gain or overweight is stress. Stress causes huge changes in ones metabolism and causes an higher demand for sugar.

  • Could you guys do a video where you explain the high carb, low fat diet and saying what you put on your grocery list etc.??? P.s love you guys ❤️❤️❤️

  • Is 3 days enough for refeeding after a 21 day water fast? Because I wanna join but I also know I wanna enjoy the Christmas days without any restrictions

  • Is it normal to be loosing a lot of hair as a vegan? I’ve been vegan for about 2 months and recently my clothes have been covered in hair and it’s just falling out like crazy and I’m concerned:(

  • I find it strange you guys collab with non-vegan channels, I’m sure the girl is lovely but I don’t know I just feel you’re promoting something that goes against your values

  • this is my first vegan christmas and I’m super excited but also really nervous! nobody in my family supports me and I’m afraid thats all they’ll be talking about and stuff does anyone have any tips for that? like i try to tell them all the reasons I’m doing it and they’re just like thats so dumb or you need meat like i dont know what to do

  • Its not even about your caloric intake either, its about WHAT YOU PUT IN YOUR BODY. Namely, Wheat and sugar, the two substances that literally CAUSE you to gain weight. They raise your insulin, which is a fat storing hormone. This is all backed by studies with several cases yet people ignore its impact completely. Read the book “Wheat Belly” and you will understand just how bad wheat actually is for you. Sugar is bad but wheat is literal cancer for your body and is nothing like the wheat of the past.

  • I was reading this article and it was talking about how fat was really important for protecting the axon in your nuerons and if you don’t consume any then your dendrites can’t make connections so you can’t learn as easily, and obviously vegan fats are the only thing on the table but like is being healthy and being able to learn easily mutually exclusive?

  • In its most basic form (and it is more complex than this) simple math shows exercise doesn’t/can’t cause weight loss. Eat all the calories back that you exercised off and you will never lose a pound. Unfortunately, only the under consumption of calories from you TDEE does this. Exercise is good for health and can provide extra motivation to lose weight (nobody wants to give back those calories that you worked hard to take off) but as a direct method of weight loss it doesn’t work that way.

  • Cooking your own healthful meals from scratch does wonders for weightloss. My lady is on the AIP (very strict version of Paleo) Diet for a medical condition, and lost a lot of weight in a shorter time than she ever has by exerciseing by itself. It works damn well, but there is a plateu in weightloss. We’re looking into diet-compliant ways to boost her metabolism again.

  • Snapchat sent me!
    I love you guys. You’re the reason I considered going vegan! And now I am. And have been for a little over a month.

  • like the video but dislike the title, not only is it misleading, but to me it feels like you named it tht to attract viewers, which makes me feel like you’re giving into the weight lose fad, which i know isnt something you guys promote, but it makes me feel like in some small way youre supporting it….

  • Has anyone tried Custokebon Secrets? (do a search on google) I have heard several amazing things about this popular lose weight secrets.

  • thank you so much for that video!!! i was starting to slack off with my fitness for the past three day and that video was the motivation that i needed to keep going.

  • Love you guys. My bf is also a physical therapist and chiropractor and he and his business partner remind me so much of you two. I’m a massage therapist. We love watching you. Always great info and entertaining.

  • Glad you took a break to recharge and it was productive. I’m on my 4th day of my weekly cyclical fasts. So far so good, as each fast is separate and unique. I plan on cutting all throughout December too and may treat myself to a new set of weights for Christmas.

  • When frying (like pancakes) and you need oil or butter, just use a non stick pan. The butter or oil is really there to help it from sticking to the pan.

  • I could be wrong, but isn’t it a bad thing or at least not normal (for most people) for your skin to break out if you have more than a small amount of fat?

  • you guys have really good advice but it seems a little backwards lose weight in the title of most of your health videos. I think that you should try to avoid that even in the titles and encourage exercise and veganism for general health and happiness. I know that is what you guys say in your videos and the titles should reflect that

  • Love hearing recipe suggestions for low fat high carb vegan and also your workouts! You guys should do a cover of Love Yourself by Justin Bieber:)

  • I couple gradual increase in activity with gradual improvement of diet with a lot of patience slathered over the top. It has taken me 10 years but I am in the best shape of my life and I am going to be 47 this year. My overall next goal: to be in the best shape of my life when I turn 65. If you are patient and make changes on both diet and activity gradually over time, it isn’t that hard (not easy though). Where I think most people screw up is they want the change and they want it now. That’s very hard and most of the time backfires.

  • My problem is not losing weight but gaining mass. I need a good diet with balance for protein and carbs to maximize mass gains versus fat.

  • You should put your title as “how to stay fit over the holidays” just like you said in your video. “lose weight” is a title bait, and you said this is not a “how to lose weight over the holidays” video..