75 Science-Backed Weight-Loss Strategies


How To Lose Belly Fat By Sleeping (Backed by Science)

Video taken from the channel: Mario Tomic


யாரும் சொல்லாத��3 LEVELS IN WEIGHTLOSS எப்போ எந்த DIET? For 100% result! HOW I LOST 30KG IN 6MONTHS

Video taken from the channel: One Stop For Living


Evidence-Based Weight Loss Strategies Video Brigham and Women’s Hospital

Video taken from the channel: Brigham And Women’s Hospital


Science of Obesity The Best Approaches for Losing Weight (Pt VI)

Video taken from the channel: Physiology Made Easy with Dr Aamer Sandoo


How to Achieve Lasting Weight Loss | Bill Campbell, PH.D.

Video taken from the channel: Bodybuilding.com


Basic Diet & Weight Loss Tips for Runners!

Video taken from the channel: The Run Experience


Incredible Weight Loss Success Solution

Video taken from the channel: Dr Jason Fung

75 Science-Backed Weight-Loss Strategies. myfitnesspal.com | 04-10. Losing weight takes hard work and dedication, which is why it’s important to create healthy habits that stick as part of a bigger picture lifestyle. Learning to make the process easier with research-backed tips helps you set the stage for long-term success. 11 Science-Backed Ways to Lose Weight Sleep on It.

How Much Sleep Do We Need? Get the proper amount of sleep to keep your weight in check. Catching enough Spend Less Time at the Gym. Yep, you read that right. Research shows that if you sprint for 30 seconds, rest for 4-6 Check Your Kitchen.

However, in the past few years, brain researchers have discovered the tricks to help you suppress your hunger hormones. You can beat the urge to eat by using these science-backed strategies to reach your weight loss goals. 3. Use the Power of Peppermint. Cravings and emotional eating can be suppressed just by the smell of peppermint, according to research published in the journal Appetite.In the study, people who smelled peppermint every two hours reported they felt less hungry, more focused, and consumed 2,800 fewer calories per week than non-smellers.

20 Science-Backed Ways to Motivate Yourself to Lose Weight. only 12 percent of the participants managed to keep 75 percent of the weight they lost off. 40 percent ended up gaining back more than they had started with. 12. This healthy start to the day is a great way to keep you motivated on your weight loss goals; you’ll not only feel. “Biological, behavioral, and environmental factors conspire to resist weight loss and promote regain,” they added.

Fortunately, there are research-backed, interventional strategies that are designed to combat the plateau—to help lose the weight and keep it off. More protein and fiber. 10 Practical Weight Loss Strategies Backed by The Latest Science. JAMIE HARTMANN-BOYCE, THE CONVERSATION. 29 AUGUST 2018. Everybody knows that to lose weight you should eat less and move more. But, of course, it’s not that simple; the combination of today’s environment and human biology can make it really, really hard to shed pounds. 15 Science-Backed Strategies You Can Use to Lose Fat Even if you have the best intentions and fully commit yourself to your fat-loss goal, it can be quite challenging to achieve meaningful results.

In this article, we cut through the noise and share 15 strategies to lose fat. Like broccoli, kale is high in vitamin C. The cruciferous vegetable can actually provide you with 71% of your daily vitamin C. Since it is so high in the essential vitamin, it reaps the same weight loss benefits that broccoli does and is an efficient food to. The 80 Day Obsession is an online workout and diet program for people with intermediate to advanced fitness levels.

This article tells you.

List of related literature:

Research has shown that VLCDs with energy levels of less than 800kcalth/day (3347kJ/day) do not produce greater weight loss, and are less well accepted, than diets providing this energy level (44).

“Obesity: Preventing and Managing the Global Epidemic” by World Health Organization
from Obesity: Preventing and Managing the Global Epidemic
by World Health Organization
World Health Organization, 2000

Rather than coming about as the result of a Weight Watchers-style caloriecounting program, working on the premise that weight loss is merely a matter of doing the math (expending more calories than you consume), the changes in Irene’s body composition came about by a shift in body chemistry.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

Ballor and Poehlman (1994) examined 46 diet-based weight loss programs published between 1964 and 1991 and concluded that adding exercise to diet-based treatments had no impact on changes in body weight or fat mass.

“The Psychology of Eating: From Healthy to Disordered Behavior” by Jane Ogden
from The Psychology of Eating: From Healthy to Disordered Behavior
by Jane Ogden
Wiley, 2011

Selfhelp weight loss versus a structured commercial program after 26 weeks: A randomized controlled study.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Another interesting result was that, while the eSLD diet produced the most weight loss initially, those on the CD plan eventually showed similar weight loss, with both diets leading to positive maintenance results.

“Handbook of Intellectual Disabilities: Integrating Theory, Research, and Practice” by Johnny L. Matson
from Handbook of Intellectual Disabilities: Integrating Theory, Research, and Practice
by Johnny L. Matson
Springer International Publishing, 2019

Trials from academic centers have shown that when VLCDs are compared with diets providing 1200— 1500 kcal per day of conventional foods, weight losses are similar 1-year posttreatment, indicating that VLCDs are associated with greater weight regain in the year following treatment than are conventional diets.

“Encyclopedia of Body Image and Human Appearance” by Thomas F. Cash
from Encyclopedia of Body Image and Human Appearance
by Thomas F. Cash
Elsevier Science, 2012

None of the exercise conditions improved weight loss or weight loss maintenance, compared to behavior therapy with diet only.

“Handbook of Obesity, Two-Volume Set” by George A. Bray, Claude Bouchard
from Handbook of Obesity, Two-Volume Set
by George A. Bray, Claude Bouchard
CRC Press, 2019

Based on the cutting-edge science of nutrigenomics—the science of how food talks to our genes—UltraMetabolism promises to reprogram your body to automatically lose weight by turning on the messages of weight loss and health and turning off the messages of weight gain and disease.

“The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days” by Mark Hyman
from The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days
by Mark Hyman
Pocket Books, 2007

In a longer study of 24 weeks following a 13% weight loss in obese men, Borg et al. evaluated the effects of aerobic exercise or RT combined with dietary counseling compared with a control group who received dietary counseling only [112].

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

The results of this study and two smaller studies [48, 49] provide compelling evidence that microbial diversity increases after weight loss.

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

Alexia Lewis RD

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

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • 1:00 Most (if not all) animals in nature (not an appeal to nature fallacy) have species specific “diets” aka general lifestyle guidelines (instincts) for which they are anatomically “designed” We can eat and digest paper, doesn’t mean it’s optimal or ideal. EAT PLANTS and avoid the pus, blood, hormones, cruelty etc. associated with animal flesh and lactation. Don’t shoot the messenger <3 cowspiracy.com/facts | pcrm.org | switch4good.org | veganbodybuilding.com

  • I enjoy these nutrition based videos on the Run Experience. Great advice on this one too. I used to be one of those people who followed a fad diet. In my early 30’s I used Body for Life a few times. It always worked to bring the weight off but it ultimately was never sustainable and I would always rebound up to a weight higher than what I was originally. I got frustrated and focused on career stress and my wight balooned, with other health repercussions. It was about 7 years ago that I had a physical. My wight was 265 (way too heavy for 5’9″) and my cholesterol was way too high. My GP told me that I either needed to change my diet and exercise regime or she would put me on drugs that I really didn’t want to be on.

    So I changed my habits. I started with walking. Added yoga, running, and power hiking as I got fitter. 1 hour a day, 7 days a week of some physical activity.

    Changing my diet played the biggest role. I did a few things. The first piece of advice my GP gave me that helped was to read food labels and follow the Canada food guide. This gave me some better insight into portion sizes.

    I cut out sugar, increased fiber intake significantly, and reduced the amount of red meat I ate. I also added 2 vegetarian days a week (with legumes as a protein source).

    I am never on a diet. I have a diet. A much healthier and sustainable one.

    In 1 year, I turned around my cholesterol numbers without pharmaceuticals. I lost 85 lbs. and I have kept it off. I now run 50-60km per week. I still practice yoga twice a week and go on a rigourous hike or trail run in the mountains when I can get out there. I feel great and can take that occasional break and eat something not so healthy without worrying that I am going to fall back into bad habits and bad health.

    Great advice. Keep it up!

  • Eating less will never cause weight gain. Ever. It is scientifically impossible. If calorie deficit is weight loss. Eating too few calories can cause fatigue and ruin your runs and ever cause you to faint. Eat enough but no. You can’t gain weight eating in a caloric deficit. That is false.

  • Hate to disagree but… scientifically speaking, a calorie IS a calorie. It is a unit of measurement. Just like a pound IS a pound. Strictly from a fat-burning stance, reducing the calories you consume WILL make you lose weight…. but it won’t necessarily make you healthy. Eating a reduced-calorie diet of Oreo cookies will in fact cause you to lose weight… but the increase in sugar combined with the lack of micro and macronutrients will probably make you sick over time. Eating nutrient-dense food IS a good strategy because it’s much harder to over-consume calories eating veggies than it is eating Big Macs… but the reason a person loses weight will ALWAYS come down to consuming fewer calories than you burn.

  • I had watched how carbs were correlated to weight gain and generally to stay away from carbohydrates, on the contrary had practically never thought as using them to trim inches away. The number one idea behind the 4 cycle weight-loss solution is to actively train your body to get rid of fat for fuel in comparison to carbohydrates. It’s built around the latest scientific principles into the elevated carb diet habits of the Japanese not to mention their remarkable long life expectancy. The conclusions would suggest that it’s their higher than average carb-cycling dieting means that could help to continue to be healthier into old age with a lower than average body mass index (lower incidence of obesity).Read much more here https://tinyurl.com/ybrell6b

  • Normally this channel has good info but this video is just not totally accurate. You should always focus on food quality AND calorie intake if weight loss is your goal. You absolutely cannot lose weight if no calorie deficit is achieved. Zero scientific studies will refute this. If you eat 2500 calories of salad and oatmeal in a day but burned 2000 your body doesn’t magically evaporate those extra 500 calories because it determined they came from healthy food. Quality of food is just as important, but while also keeping in mind a deficit must be achieved to lose weight

  • Literally the BEST weight lost community anywhere. I read it everyday and iam so grateful I found this https://amzn.to/2nlg5WH. it helped me not only lose weight but keep it off. hope it helps some others.

  • God bless. This video was great!! I used to deal with eating disorders and now I’m really trying to unlearn all the bad habits to fully recover, especially as an athlete, my messed up diet is hurting my overall performance. Time to get back on track for the upcoming sports season!!

  • Omg amazing tips really but something that should be added is drinking lots of water throughout the day. Not hating tho really helpful tips thanks for sharing!!

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from NextLevelDiet contains portion sizes for every meal. Fantastic!

  • I have been lean and obese at various points in my life. I found that I can’t eat sugar responsibly. After following a ketogenic diet for 6 months (and losing 20 lbs) I added carbs back in, but decided to leave sugar and sugar substitutes out entirely. I haven’t had a dessert, candy, soda, even a bag of chips/crisps for over 2 years now. For the first time in my life, my weight is self regulating. I’d see my abs if I lose another 30 lbs or so, but at 48, I’m healthy and my weight is drifting down a pound or so a month instead of up without any effort.

  • I hadn’t clicked the bell when subscribed to your channel, now I did. Thank you for your advice, I need to lose weight after reaching my heaviest ever Elizabeth. Already running average of 5 miles daily but need to lose weight badly; 6-2 and 225

  • I liked your video combine your advice, with this method that I follow: weightlossin3weeks. com (Google it)
    that helped me lose 4 pounds in 7 days. greetings and thanks.

  • A lot of people nowadays are trying to figure out the best method to drop weight. Then again, being able to find a diet plan that will work for you is tough to discover. A very important factor you need to understand is that a diet that works for one person might not operate for another. So you have to understand what your getting into before you start one of these diets. Therefore we have opted to give you a fantastic look at the Xtreme Fat Loss Diet. This can give you enough info to find out if this is something that is appropriate to your requirements. Read more here https://truehealthreport.com/xtreme-fat-loss-diet-review/

  • Absolutly! I am morbidly obese, I exercise over 2 years (and walk alot) and my fear of carbs made me so much stressed, I couldnt even get through exercise for more than 2 weeks, sleeped 11 hours too, I now eat sooo much carbs, same fats and protein, I can recover from exercise so well, I sleep less and exercise more intensivly and losing weight finaly (and mostly the belly).

  • What are some ways to lost lots of fat? I read plenty of great reviews on the net about how exactly Custokebon Secrets can help you lost tons of weight. Has anybody tried using this popular weight loss method?

  • How come such an interesting and attractive girl as yourself isn’t married?
    I guess Mr Right can’t keep up with your pace.
    Or a better title could be, ‘ shed massive kilos overnight ‘ lose a husband.

  • I agree with most of this. Yes, more whole foods, cut processed sugars, hidden sugars, exercise, protein etc. As far as fiber though, there are other ways to get the fiber you need for digestion. It’s not just legumes, oats, bread etc. You can get fiber from Kale, Broccoli, Cauliflower, etc. Unfortunately oats, bread, etc. nowadays have a lot of processed sugars. I have lost 54 lbs in 4 months with intermittent fasting, whole foods, protein, healthy fats, cut sugars, and exercise. Got another 15 to 20 to get to my goal!

  • A lot of this video is simply spoofing on the creator’s part and they are giving out inaccurate information. The number one factor for long-term weight change is calories in vs calories out and this fact has been confirmed time and time again by proper scientific research. Given its sensitive and potentially problematic nature,I feel that if a channel is going to be speaking about weight loss then there is a responsibility to be accurate with the information that they are giving to their audience. If you’re going to spoof or just rely on your own personal opinion you should make it clear that that is the case.

  • Hi mam use full video. Towel use pani seira exercise a na start panite and also magic drink. nega solura gym apadi poga kastam. So adhatkaga wera exercises please mam.

  • Where you mention the strength training you are missing something important: Muscle weighs more than fat. Depending on how much strength training you do, your weight might increase even while losing fat. That can discourage a lot of people if they don’t know what’s going on.

    One thing which I think is important and you just mention it in passing. Ketosis is probably the best and safest way to quickly lose weight. You can stick with a keto diet or switch back to a carb diet once all that excess fat is gone (and keep a healthy diet to keep the weight down). I only met one person who used a keto diet and he said he lost 30 kgs in almost no time using keto. I didn’t ask how long it actually took, but afaik switching to ketosis starts burning your body fat for fuel, which is good.

    I have a full-time job and I’m studying for a degree, so for now I am only doing running. No time for strength training. I also have way too much fat in my paunch so I’m doing intermittent fasting (12 hours two or three days a week when I’m not running) to try and bring my fat weight down.

  • Fantastic video, just a little correction: Keto/ no-carb does not mean no veggies and therfore no fiber. What you’re thinking of is the carnivore diet.

  • Hey Coach Elizabeth are they videoing you with different cameras? 4K perhaps? Great advice as always. Are we having a Coach Elizabeth blooper fills for Christmas �� this year? Park Run tomorrow and a 10k on Sunday. 2 weeks to the half marathon ��

  • What terrific videos, very informative thank you. Consistent daily diet and exercise has really been working for me over the last 5 months so far I have lost 35 lbs.

  • Quick question: How does eating too little calories cause weight gain? Where does the matter come from? It doesn’t make a lot of sense. Sure, not eating enough may cause binging down the road. But its really really hard to eat so little that we start breaking the laws of thermodynamics 😉 Keep it real! Good tipps otherwise and love your chanel!

  • you looked great in video! abs look good to go…is that your current condition now? what is your age? if you dont mind me asking??

  • Well i see that you have a very strict and good meal plans and diet but that’s not the only thing to loosing weight. Many people misunderstand weight loss to only having to eat less calories, fat or carbs but that’s not it, it’s about understanding how your body works and each individual person has a body mechanism like no other person, meaning you’ll have to understand better how your metabolism and hormones work to burn and lose fat efficiently, we made a video specific to this subject: https://www.youtube.com/watch?v=3Rm6PrYsLYw

  • I’ve always believed that dieting is a temporary fix to a life long problem. I love these “lifelong” habits that you give Elizabeth. They are simple adjustments that produce sustainable results. I am right on your page. Thank you for hitting the mark every time.

  • Intake vs. Output for me.. did calorie counts enough that the numbers are just in my brain for foods I actually like, then I eat less of them and run/walk/bike/disc golf/cartwheel more and the weigh slowly comes off without diet depression, or extreme fatigue. I save more calories for the evening for a 2-fold reason; one, I like the skinny feeling in the morning when i wake up so I try to prolong it, and two, I need some comfort food in the evening, plus I can refuel after my workouts, which tend to be in the evening. Keep Fighting Everyone, God Bless!

  • Great video Coach Elizabeth, I’m in the middle of retooling my training and diet so there are some great tips in here and it looks like I will have to do some core work to help lose that extra weight I picked up last year in the year of injuries. Thanks again.

  • What a great video one of the best and most sensible weight loss tips I have heard. Presented in such a kind and encouraging way, so easy to warm to Coach Elizabeth and feel she can be trusted. I will definitely watch her videos when I see them being released.

  • Can someone on the channel do something on the different types of diet fads and what type type of diet hurts or helps runners? Nice video again.

  • Thank you. Simple tips but not something we think are important. Really helpful for me. The things you said about strength training were interesting. Thanks aqgain

  • Hi sis…unga channel first time pakuran ellam videosum….enaku enga erunthu start panrathuney puriyala….pls sis…na ipo weight loss pananum…73 erukan target 58 ah thu varanum….so entha video la erunthu start pananum diet and enna workout pananum soluga…enaku thyroid problem eruku….so safe thana intha diet follow panuna am waiting ur reply…

  • As a truck driver and a runner I have a HARD TIME getting enough sleep! I’m lucky to get 6-7 hours at night, but I do get a nap in at lunch. Somehow I make it, but feel tired often.

  • Thanks Mario. No sleep and hunger is a REAL problem for me. And I am never hungry for steamed broccoli and lean chicken breast when I am sleepy, lol! I want cake, doughnuts, french fries, more chocolate, etc. Thank you for the research. I am going to bed early tonight.

  • I’m 47… I was chronically unfit, borderline diabetic and would get out of breath going up stairs (former smoker) I also had chronic gastric reflux and would wake up at nights burning and coughing, having brought up stomach acid into my lungs… doctors said I had a hiatus hernia and would need a propped-up mattress. I was advised to lose weight, eat better and get some light exercise. I have been on daily omeprazole for a decade for the acid reflux.

    I went from 250lbs to 180lbs over 6 months, mainly walking as I had no endurance at all for anything more. Firstly, just a couple of miles a morning around the local park at about 3mph. By the end of the first month it was 4 miles. By the third month I was walking 14 miles every second day, at about 4mph… and was so fired up and optimistic that I went on ebay bought weights. Adding weights did nothing to my losses, but I started getting visible muscle gains… and that fired me up even further.

    Doctor now says my diabetes indicators have gone! I’ve not had omprazole for three months and my acid reflux has gone… completely. I sleep like a baby and I notice friends panting a little when we’re out, where I always used to be the one struggling.

    Most importantly… my mood is so much more positive. The more active I became, the more I actually WANTED to be active!

    I guess what I’m saying is, if you’re watching this with low-motivation wondering if it’s even worthwhile… just do it! Seriously… even if you’re a wreck and have problems with stairs, groan getting out of a chair or have to hold your breath to tie your shoelaces (been there)… even if you’re thinking it’s too late in life and questioning if it’s even worthwhile. That was me!

    Just START… because once you get a routine, however small, it just gets easier and easier. After about a month your whole attitude changes and the benefits just keep coming, even stuff you were resigned to like early onset diabetes or smoke-related poor lung capacity, aches and pains, fatigue, etc.

    And EAT! Don’t cut down… just eat different. And I’m not talking about chewing grass.

    Eggs are incredible! Scrambling them takes no time at all and you can thaw some frozen veg. in the pan first to give your body a little help… don’t worry about fresh vegetables, frozen is actually better for you, is cheap, and has no wastage. You don’t have to like them (I don’t) Chicken too… unskinned breast chicken is so great and way better for you than red meat. You don’t have to be a saint… I still have takeouts once a week, just not every night.

    Definitely cut out all raw sugar as soon as you can though, perferably on day 1. Seriously… just stop buying it! You might get headaches or a bad gut after a week… and if you’re a sugar-monster you’ll probably crave like a lunatic at first. The headaches and bad gut are all the sugar-loving bacteria in your gut dying and rupturing, flooding you with toxins. Once you’re through that, it’s amazing just how quickly you get used to not having sugar… go buy a little VERY DARK chocolate if the cravings get too much.

    Previously I’d go through a 1kg bag of sugar in 2-3 weeks… on my own! I was probably fueled almost exclusively with sugar. I discovered that if you try to cut down you’ll just start teaching your brain to appreciate it even more, which makes it harder to quit… so it’s best just to come to a dead stop. After a couple of weeks, you’ll actually really get used to the taste of cereals and beverages without sugar… but expect it to twist your face at first ; )

    Oh, Protein supplements were great. Find one you like the taste of and buy as powder in bulk… you’ll need a decent blender. Store bought drinks are silly expensive and often contain more marketing hype than protein heck, many have crazy sugar in them. Protein shakes can really keep you feeling great and they’re free of sugars and fats.

    Of course, with all this protein going in you’re going to NEED fibre… or you’ll end up bloated and trying to pass concrete. Trust me, I was in agony because I missed this out. Start every day with a generous bowl of unsugared bran flakes or similar. I also made the mistake of going for pure all-bran, but that stuff is way too strong if you’re not used to fibre… and again, huge pains.

    But a generous bowl of regular store-brand bran flakes each morning… well… it ain’t exciting, but it’s super important.

    Bananas are a secret ally too… not only are they strong in fibre, but I learned that they also have potassium (Something we are ALL deficient in) which binds sugars up into a nice safe structure called glycogen instead of fat. Glycogen is like a pez-dispenser for quick sugars and can really assist your body to provide energy on demand throughout the day… best yet, that free potassium helps your body mop up excess sugars, taking the load off your pancreas and liver. Basically, it is a natural buffer that reduces the strain of sugar on your body and helps you regulate blood sugar.

    If you can’t stand bananas, talk to your doctor about potassium supplements you really don’t need much.

    But none of this is as important as just starting. Just find a nice spot, put one foot in front of the other and walk. Get up early if you have to… everything else can just be added in as you progress.

    Cus if I can, anyone can.

    I actually have visible muscles now too, just with cheap ebay weights… And I’ve NEVER had muscles. I mean nothing, ever… arms like a six year old girl. My belly is still a little loose, sure and I still have a tiny bit of man-boob left to lose… but my arms!!! I can finally wear T-shirts and look good in them: ) My back and shoulders are taking shape too!

    And it all started with walking, just walking, slowly, once around the park at 5am every morning… still dark, because I felt like I didn’t want to be seen.

    It’s not easy… but it GETS easy, surprisingly quickly… you just have to start: )

    So, who are you going to be in 6 months? 12 months? Well, it’s actually more in your hands than you might think ; )

    Good luck!

  • Dr. Campbell is absolutely right on all 3 points. This is also common knowledge, but is still well worth being said. However don’t forget about your fiber intake as well.

  • I started dieting and workout a year ago, i lost 64 pounds in my 6 months journey. Idk if it slow or fast but for now my metabolism is slower and i feel it. PLEASE HELP ME HUHU

  • Recommends 0.7-1.0% of weight loss per week. The example used is for a 200lb individual and concludes that’s 1.7-2.0 lbs per week.

    0.7% of 200 is 1.4, not 1.7.

    Sure, it’s not a big deal, but you are a PhD.

  • I like the little Clips and Pictures you put into the video this time:)And a very nice video once again, you’re one of the most in depth fitness-channels on YouTube:D

  • This video was so helpful oh my gosh.. thank you so much for all those tips! Definitely need to work a little bit more on the sugar intake, and fiber since I was trying out a Keto diet, but honestly it sucks lol. SO THANK yOU! You’re the absolute best, and sweetest��

  • അമിത വണ്ണം കൊണ്ട് നിങ്ങൾ ബുധിമുട്ടുന്നോ…??
    നാച്ചുറൽ ആയി നിങ്ങളുടെ അമിത വണ്ണം കുറക്കാം

    advance ayurvedic priciple
    ayush premium certified
    no side effect
    visit➡️ http://www.i-slim.in
    youtube➡️ https://youtu.be/-zA39m0LJxk

    MRP= 3175/-
    To order⬇️

    more details 7034694426/ whatsapp

  • sleep is super important, I feel so thirsty and hungry all the time if I have less than 8 hours of sleep or have a big cumulative sleep deficit

  • Thank you for this useful information it’s really motivating for those who wanna start their weight loss journey I have pcod problem shall I follow the same keto diet plan bcos me too pure veg

  • Its really nice of u fr sharing the diets n ideas�� we will b happy if u share ur intermittent fasting diet chart.share more videos of ur journey its very inspiring ��

  • Great vdo..you are really awesome..thnx fr sharng this valuable information…nanum delivery ku aprm neraya weight poten nd struggling to reduce..im gonna start your 12 week challenge..lets see how it goes..will update you soon��thanks fr motivating…

  • Super important message. I am currently making progress despite insomnia. But I think, and this video makes clear, that my single biggest leverage for progress is more shut eye. Thanks Mario for this important and well made clip.������

  • Hi sister,I’m beginner,I have 1year old baby and breast feeding mom, before pregnancy 42 kg irunthean,but now 66 kg,enaku workout and diet Panna mudiyala,but irukura time la pandra,enaku any tips kudunga sister,plssssss,my humble request…

  • Am new subscriber to your channel.. really great videos will follow your ideas and update you my weight. Your videos are very clear and helpful currently 87 kg age 30

  • Completely true, I noticed negative effects in terms of body composition (not to mention energy levels) very quickly after I started cutting down on sleep, despite keeping my diet and intake in check. It can definitely make u feel miserable and diminish your results, so remember to get your sleep people! Great vid Mario!

  • Ma’am I wanted to lose 10kg weight.. Could you please let me know if the below diet will help?
    Fat burner drink
    Exercises 20 min
    Detox drink
    BF Nuts, fruits, boiled egg
    Butter milk
    Before lunch magic drink
    Lunch boiled veggies and rice
    Snack Sundal
    Before dinner magic drink
    Dinner soup

  • Hi mam plz reply mam…
    Naa pregnancy Ku try pandra mam naa weight loss pannanum ungaloda weight loss drink kudikalama plz reply…….

  • Aka low carb diet le per day ku evlo protein, fat, carb edukanum nu vedio podunga aka it’s my humble request yarume evlo edukanum nu sola matngranga

  • Mam 10000 step walking i can’t do continue.morning 4000 step than i do my cooking.than evening 4000 step than doing my daily work.night 2000 step.this is help for weight loss or not.i am new subscriber

  • I have 5month old daughter. I’m exclusively breastfeeding her. Can I start weight loss diet, magic drinks and intermittent fasting? I’m 105kg

  • Amazing video as always. Any suggestion to eat before sleep if I got the munchies. I eat dinner really early( around 6ish pm) and I workout in the early morning before breakfast ( cause I don’t want to throw up in gym). What should I eat at night that would help with sleep as well have enough energy and not feeling hungry in the morning at the gym. Thank you

  • Intermittent fasting balance diet(9am to 5pm eating window) iruka 20days ungaloda antha sombu omam jeera drink um kudikura walking poren, exercise pandren, no junk irunthalum weight loss aagamaatinguthu.ethachu solution sollunga pls

  • Mam, this was very useful information.
    Actually I have 1yr old baby, so I’m not able to follow proper diet. But I’m regularly doing walking.
    Can it be possible for me to loose weight by only drinking your magic drinks & doing home workouts without following any kind of diet.??
    Kindly reply me, I would be very grateful if you do so….
    Thank you..

  • #onestopchallenge, mam really neenga workout panni engalukku kuduththa diet chart and workout ellame superb mam, ennala keto follow panna mudiyathu so nan low carb thaan mam choose pannen enakku nalla work aachu mam ippo fifteen days continue panna mudilai marupadiyum Monday la irunthu definite try panren ippo target 70 nichaiyum achieve pannuven nambaren yenna neenga kuda irukkenga so always positive vibration thaan mam

  • Hi Mrs Suja

    Wonderful way of explaining and covering all aspects at the same time.
    This is why you are found unique from others.


  • Hi akka I am Suganya. Na 4 months unga video pathuteiruka. But intha August monthlatha na follow pantra sis. Unga weight loss dring, and exercise,and food. But 7 daysla 1 kg Kami Achu. But next week la kami akaveilla sis. Ennoda height 5.5. Weight 71 sis. So ennoda age 31. Ennoda weight athigam anathunala nadakave mudiyala sis. But inu na ungala follow pantra mam. Pakkalam inu kastapattu kami panniye akanum. So apatha ungala mathri alaga, Activa irukamudiyum so try pantra mam.

  • I saw all the series, thank you! Would be interesting to see a video about intermittent fasting from a scientific point of view like you usually do

  • Abdomen ku matum specific ah yethavathu sollunga sis.. after delivery how to reduce the abdomen fat.. i still look like pregnant.. how to reduce this abdomen particularly..

  • Keto diet la cheese slice alternatively yenna use pannalam
    Panner na வீட்டுல prepare panniruvam but cheese mudiyathu pls sollunga i am serious about mam pls reply ��������������������������

  • Sis….I want my weight lose..so I decided to do drink after food.per day 2times magic drink(sombu,jeeragam,ajwin) powder.then night time drink (ajwin, karunjeeragam,venthiyam)powder…also eve time 8walking pannalam nu erukken.then I will drink per day 2 to 3 liter water..ethu ok va sis..plz reply…etha follow Panna weight lose agumah? Plz plz plz plz reply ������

  • Naa crash diet follow panithaan 7 kgs reduce panaen…hereafter i m gng to follow the calorie deficit…plus u mentioned excersice…thanks motivating me sissy

  • These kinds of videos would be a lot better if you could spend a few seconds summarizing all the points at the end. It helps recalling them and keeping them in mind better.

  • Hey Mario! There is so much research out there on this topic. I would like to add this to you findings, which I thank you for. Firstly, the lowest BMI was associated with subjects who got an average of 7.7 hrs. of sleep nightly. Glucose intolerance is a side effect of sleep deprivation. When the body doesn’t uptake glucose into the cells efficiently, you feel tired and hungry more often than you should which makes you reach for food resulting in a calorie surplus. Also lack of sleep affects several hormones and metabolic processes in the body which also contributes to diabetes and cardiovascular issues. Great video! I hope you ran out of the airport as one would a fire.:) Helen

  • hi my question is that after lunch i sleep 1 hr every day and i do exercise every morning 1 hr….the sleep at noon is bad for burn fat


  • Man, your videos are awesome, you avoid bullsh*t as much as you can and you show sources for all the information you give. Thanks! I only have one feedback to give: sometimes it feels like you repeat yourself a little bit in the video and go in circles when you talk. Apart from that, great job!

  • Na mamiyar veetla iruken ennala nenga solra things ellam vangi thaniya diet follow pana mudiyadhu….Normal food at home but i can qty do u have any tips for me to lose weight

  • I’ve learned so much in this video! Thanks for getting the facts laid out. I am most of the time sleep deprived and i know it’s not beneficial for my fitness progress and hence force myself to work harder in the gym. that’s pretty stupid actually. like what you mentioned about getting more ROI by just sleeping more. I’m gonna make sure I have enough sleep

  • Hey man, I love the videos it’s been helping me a lot with my studies, I was wandering if you could do a video on nutritional science. Keep up the great work man.

  • Another small point here, is that lack of sleep effects one’s mood levels. This could be the reason why people out there are in horrible dispositions coupled with absolutely no patience whatsoever. Food, in that case becomes the go to for immediate comfort. Also, it is amazing how expensive it is to buy into all the BS out there. Thank you Mario for all the research that you have done. Helen

  • Hi mam
    Everybody who sees me are very surprised. I met my colleagues after a long time every one confirmed with me asking my name…I am very happy..and some of friends asked the secret and I shared your channel. But I was little worried and I want everyone to watch all of your videos so that they will gain confident on you. But seeing this video I am happy that this is very sufficient for them to understand your science of weight loss… I am happily sharing this video to my friends….love you mam…. you always understand our needs….

  • Odlican kanal, vidio sam te u Jokera prije nekih 3-4 tjedna te nisam opce znao da imas youtube kanal i danas mi na pocetnoj strani izbacilo tvoj video, pogledam pocetnu sliku videa i skuzim od nekuda mi je poznat ovaj, idem vidit kad ono ti:)
    Izvrsno pricas engleski, ne bih reko da si s ovih prostora, dali si poceo ucit engleski od osnovne ili prije?
    Vidm u opisu da puno putjes, osim ovog kanal,ako nije pre osobno cime ostvarujes prihode?
    Sve u svemu zasluzio si subscribe.

  • Love the video! Great vid! High quality! And thank you for the research references and very descriptive description! Thump up!:-D

  • This is so valid even if you don’t feel like it, I figured it out myself that my less sleep days end up really messy.
    Especially noticed when it comes to how I feel when it’s time to take a cold shower. On a less sleep day i’d much fear going into the shower on a warm day, unlike a well slept day, I could go into the coldest showers like a beast.

  • ठांस ठांस कर खाना, बदन मोटा बनाना और उभरी हुई तोंद लिये लिये फिरना देखने वाले पर बहुत बुरा तअस्सुर छोड़ता है! अपने वज़्न का ख़याल रखिये कि इबादत पर मदद हासिल करने की निय्यत से सिहहुत अच्छी और वज़्न ( Normal ) रखना कारे सवाबे है,

  • This is my go to channel and has been for a while, seems that right when I encounter a new problem you produce a new clip to cover it. Thanks for getting me back on track as I’ve been dipping a bit lately due to poor sleeping habits. Quality mate, keep it up please:)

  • I’ve heard 6-7.5 hours of sleep is enough to fully recover for a human being. Depends on a person, but even 8 hours is overkill, let alone 8.5. What do you think, Mario? How much sleep do you aim for daily?

  • I admire the few who try to bring up the truth and you’re one of them. Well done!
    BTW, have you already done some videos about coffee and tea? Are there actual benefits to include them in the diet? Thx.

  • Mario, can you give your thoughts on the Slenderiix formula being sold online? I can’t find any negative reciews about it and I’m concerned.

  • I cant believe you only have 20odd k subscribers.
    You never chat bs and all off your video’s are extremely informative.
    I always look forward to watching you next video.
    Thanks Mario.
    Corin Uk.

  • Nice, always appreciate your videos Mario! It has been one of my biggest obstacles the past few years. Recently i’ve been trying melatonin. Not sure if it’s a placebo effect or whatever, but it has helped me get some better nights of sleep. Keep up the great work!

  • hi Mario, I have a question.How do you calculate the 8 hours sleep? for instance, you go to bed at 8 pm and you wake up at 5 am. that is 9 hours in bed but your sleep during that hours is not deep like you wake sometimes in the middle of the night many times. in that situation, it could be considered a 9 hours sleep? I have really a bad sleep pattern. and even if i sleep early sometimes i woke up at around 3 am and i feel good even its 5 hours straight sleep but if i sleep back again maybe after 30 mins after waking up. then wake up at 5 am its kind of weird feeling that my body feel tired after i wake up from getting back of sleep.

  • Sis I already followed keto diet,I lose my weight but heavy hairloss…can’t believe My hair still falling…plz sujjest..unga magic drink 2times then night time drink kudichale pothuma..bcoz enakku workout Panna time kedaiyathu…plz tell me..weight gain aitten eppo rombha rombha stress aguthu weight gain anathu.plz tell me.

  • Agree 100% to the 5 suggestions. Your body is going to perform better if you fuel it correctly and stop worrying about calorie intake so much. Just say no to processed foods and grow and cook your own if you can.

  • How to lose 2 pounds a week without counting calories? Counting calories don’t work for long term, especially me with a eating disorder

  • What about stratergy for running plan, can you please elaborate, because I heard running plan for training does not necessarily work for weight loss.

  • hey mario, from last two years i shredded 25 kgs as i was 110kg 20 months ago and now m around 86kgs.age 29 height 5ft9.5 inches. my BMI says it should be 75 or less. but i m feeling tired, cnt workout like legs have trained alot as i cut my weight only running. i have left eating all fast food and processed food. my problem is diet. what should i eat in breakfast lunch and dinner. Right now, i am having only veggies all time soup at nights. eggs in morning and pulses and chapatis in lunch but still feel very low.i dont drink coffee and tea.i am only on homemade green tea. suggest me diet so that i achieve my goal of 75 kg weight by shredding more 13 -14 kgs in coming 2 -3 months. Hope your suggestions help me. thanks

  • Can’t believe that sleep has so much impact:/ I’ve been slacking on it for the last few months, time for a change! Thank you Mario, I love your scientific approach!

  • Time to bring the science of sleep and fat loss together! In this video you’re gonna discover how to lose belly fat by sleeping more based on the latest research studies. Enjoy, and as usual post your questions in the comments below! Talk soon! -Mario