Losing weight in a fast pace will make you lose muscle
what's up everyone? I hope you are doing well
today we will talk about several mistakes that some people follow to lose weight
these mistakes you are learning today need to be avoided to get the full effect of your diet
if you wanted to learn about anything from exercise to nutrition. leave a comment below and will make a video
My name is Rami I have bachelors in Biomedical Engineering and Masters in Exercise Physiology from University of Miami
The thing is removing meals from your diet. I do not recommend that at all
because when you remove meals from your day. Ghrelin hormone will go up
but we don't want to increase the hunger hormone. we are in a low calorie diet and we want to increase leptin hormone
which is the hormone that makes you full
I advise you to add more small meals to your diet
if you are eating 3 meals a day. it would be better if you split them into 4 meals
whenever the quantity of meals more between 4-5
this number will be very good because the meals are spread apart during the day
and you will not feel hungry
the you delete meals from the diet. you will feel hungrier and you might binge eat
maybe you can eliminate some meals from the diet for several weeks but it is not sustainable in the long run. Because remember you want a diet that you can follow your whole life
lets move on to the next mistake. avoiding the sweeteners
a lot of people say sweeteners are not good for you. go with the natural sugar
it is true that sweeteners are processed but we will use it for a short period of our lifetime
I would advise you to go with stevia since It comes from plants
if you were obese or overweight. you will say oh people say I should not use any sweeteners
so I will not drink any diet sodas and will choose regular sodas
think about this. if you drink 10 regular sodas vs 10 diet sod. which one do you think is better for you?
all the regular sodas with all that sugar or the diet ones with the sweeteners?
I would say go with the diet because the regular will have over 1000 calories
so we will use the sweeteners for a short period of time for a year or 2 until we lose some weight
I currently live in the US, when I travelled to the Middle East and visited alot of restaurants
I found out that alot of people on the their tables were regular sodas
I didn't see any diet drinks
and certain restaurants in Iraq, they didn't even have diet drinks
I always tell people that are on a low calorie diet. do no drink your calories.
drinking calories is very easy.
eating your calories is way more filling than drinking them
so always eat your calories and drink zero calories drinks
this is an important point. don't drop weight in a fast way. and I keep mentioning it over and over
alot of people go on a very low calorie diets very fast
and that will drop their weight quickly
and you will see in a month you will lose 20 lbs
I will give you a formula that will make your life easier
don't drop your weight more than 1% of your bodyweight a week
so if you weighed 200 lbs. do not drop more than 2 lbs a week
and if you weighed 100 lbs  do not lose more than 1 lbs a week
so the magic number is between 1-2 lbs a week
it is true losing weight quick is motivational stepping on the scale and seeing the numbers go down
losing weight in a fast way will make you lose muscles also
and as I have told you before muscles are really important for your metabolism and your resting metabolic rate
when you have more muscles. you will be able to burn more calories when you are resting
and these hard earned muscles that you have been gaining in the past 10 years will be easily lost in a month
losing weight requires patience. if you wanted to lose 20 lbs in a month. Do it in 3 to 4 months instead
every time you lose weight slow, you will be able to maintain it easier
your goal is to lose weight in the long run. your goal is not doing yoyo diet, dropping weight fast then gaining fast
the next point is don't avoid the scale. alot of people say avoid the scale it will scare you blah blah blah
you should use the scale In a right and smart way. Make the scale your friend
I only step on the scale once a week on Sunday after going to the bathroom and I write my weight down
and in month I will be able to find the average of my weight
if you don't use the scale how would you know if you are losing weight or not. because I mentioned earlier. you shouldn't lose weight quick
without it you will not be able to play around with your calories. because if you lost weight quick or gained weight you have to adjust your diet
if you only look in the mirror you might notice your weight is dropping but you don't know how much
so use the mirror as your friend and also the scale
The next point is to avoid following a strict diet.
you don't want to restrict yourself and cut food groups from your diet
like going on Keto or trying a juicing diet etc...
when you cit food groups from your diet. your brain will start to want to eat these foods
and just like that you might binge eat
for example alot of people like to cut carbs such as bread
you might be able to do that for a week or two but. in the long run you will give in
so If for example you used to eat 10 pieces of bread a day. make it 3 or 4 but don't cut it
and that is why I like to follow a balanced diet that involves all the food groups you like in moderation
eliminating food groups could lead to eating disorder
the next point is fasted cardio
I am still trying to wrap my mind around this one and why do people follow it
if you wake up then go do cardio the eat or wake up then eat then go do cardio
try to think about it. what is the difference?
you wake up, you did cardio then ate 300 Kcal vs you wake up, ate 300Kcal then did cardio
what's the difference ?
so fasted cardio will not do any different and will not add any benefit to you
because at the end of the day it will depend on the calories in vs calories out
I personally am against fasted cardio because you will not have as much energy if you did eat then did cardio
and when you have food you will have more energy to push and will probably make you burn more calories
Now lets talk about the importance of sleep
sleep is very essential to you body and it will fix most of your problems,
and if you awake for more hours during the day. you will have more opportunity to eat
and especially when you are up late at night watching a movie laying down
you will start searching for foods to eat and this will get increase your caloric intake throughout the day
so try not to stay up and to sleep. every time you don't get enough sleep, cortisol will go up and
and higher cortisol means gherlin hormone will go up
and this will make you chase food groups that has sugar and carbs in it
so try the best you can to go to bed early and always get some good quality sleep every night
so your body can recover from the hard workout and cardio you have been doing everyday
the next point is lifting weights. Lifting weights will help you gain muscles
when you are dropping weight you want to lift heavy weights
lifting weights will not make you burn fat from a specific area
alot of people ask me to give them abs exercise to get rid of belly fat
there is no exercise in this world that you can do to get rid of this belly fat
you cannot spot reduce fat. if you want to trim down you have to lose weight In general
so there is no magic exercise that will give you the shape of the body of your dream
so lifting weights is important to build muscles in general.
and the more muscle mass you have the more calories you will be burning throughout the day
the next point. should I do HIIT or steady state cardio?
I prefer steady state cardio
HIIT cardio is going all out for 10-20 sec and recovering for a min or so
slow and steady cardio will probably burn more calories than hit
steady state cardio will depend on the distance covered
so if you do HIIT and run as fast as you can then walk for a min
vs if you run at a steady pace like 5 or 6 mph
you will cover longer distance than if you did HITT cardio
HIIT cardio is very intense on the body and you will need to recover from it
so if you go to the gym, lift weights and your joints need to recover plus HIIT cardio. you will push your joints to the limit
vs steady state cardio is very mild on the body and you could do it everyday
because it will be at a moderate intensity
so that is why I love steady state cardio
HIIT cardio is comparable with going 100% on all your lifts at the gym. Would you be able to do that everyday?
I hope you liked this video. Send this video to your friends and family
if you have any questions leave a comment below or dm me on instagram @Rami_Sami
losing weight is a journey so always be patient and be healthy your whole life
