The WORST Weight Loss Advice I’ve Seen Online (This is BAD!)
This is literally the worst weight loss advice I have ever [Music] seen hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. Today I’m pulling up popular weight loss tips that I’ve seen online and I’m going to tell you exactly what I think. The Good the Bad and the Ugly. Okay so there’s
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not a whole lot of good but we’ll get to that. Quick thank you to Eric Williamson from Unlocked Fitness and Nutrition who assisted in some of the research support on this. I’m going to be leaving a link to his team below if you want to ignore all the weight loss advice online and get
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the help you actually need. Also a thank you to my kids for getting me sick. Popping in here to talk skincare for a second because as a 35 almost 36 year old skincare has basically become my favorite hobby or at least the only hobby I manage to make time for in my day. I am always on the lookout for
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discount off of the retail price so definitely get on it today. All right let’s dive in super quickly before one of you falls victim to the very stupid scary and downright dangerous advice. Apologies in advance if I’m extra sassy today. “You’re stupid if you’re fat this is because it’s so easy to
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lose weight eating any type of nuts most people would be surprised that nuts have a lot of fats and calories in them they’re not a healthy food that you might think so stop eating them.” Oh Troy Troy Troy what am I going to do with you? First of all one’s body weight doesn’t infer anything
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about their intelligence, I don’t know that shaming isn’t a cute look. Second they should be no shame in buying yourself a bigger sized tank when it’s getting a little bit tight, just saying. And third, the fat free diet plan is so ’90s it hurts. This is a really good example of why we cannot just
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define food by its calories. Because unlike the 150 calories in let’s say a chocolate bar the 150 calories in an ounce of nuts are defined by their hunger crushing compounds and are super satiating which is really key for diet maintenance. And research consistently suggests that nut
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consumption is not actually linked to weight gain. In fact research suggests that those who consumed two or more portions of nuts per week had 31% lower risk of weight gain. And even in studies when nuts were added to the diet and total calories were not controlled, nut consumption still didn’t lead
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to weight gain. I talked about this in my video on why a calorie doesn’t equal a calorie but Whole Foods like nuts are high in fiber which are fuel for our good gut bacteria so even if there’s let’s say 100 50 calories in nuts per ounce on paper you’re likely absorbing fewer than that because
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your gut bacteria are just like gobbling up the difference definitely watch that whole video for the full scoop because it is super fascinating but bottom line nuts are a great source of hunger crushing compounds your gut bacteria love them too and they can be a satiating and satisfying part of
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a weight loss diet next one of the easiest ways you can lose weight with just changing one thing about your diet this is Guy a look at all the water in his belly now look at guy B and look at all the water in his belly and over time what that helps with is puts you in a caloric deficit
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so one of my top tips for all my clients is to grab a half gallon jug and if you’re trying to diet instead of grabbing food take a sip of water okay so this advice has some Merit but when it’s presented like this it can definitely do more harm than good so yes research suggests that
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staying hydrated can potentially support weight loss through a few different important mechanisms one via thermogenesis where drinking water particularly cold water can transiently increase energy expenditure by around 25% amounting to an extra 23 calories burned per day is that
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going to move the needle probably not a whole lot but I guess all these little thermogenesis boosts can help two as he’s alluding to here water can help to stretch the vagus nerve and transiently reduce appetite and chloric consumption one stud he found that having two glasses of water right
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before a meal reduced chloric consumption by 22% another study found that overweight and obese folks who drank water before a meal lost 44% more weight but these are all short-term intervention studies where calories are carefully manipulated and because the appetite suppression is temporary
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and limited by the short Transit time of water in your stomach they don’t actually tell us a whole lot about what happens when our body kind of figures out that it’s trying to be hacked so when we look at long-term observational data we see that those who drink the most water consumed 9%
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fewer calories and that greater water intake is associated with lower risk of wak ging but it’s largely hypothesize that most of this benefit is not because of the thermogenesis or because of filling your belly up with water it’s because we’re replacing sugar sweetened beverages with
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calorie-free water it’s also important to knowe that there is a physiological difference between hunger and thirst Sensations and it’s through hacks like this that we may actually further dull our ability to tell the difference difference one study found that Freel living individuals
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respond incorrectly to hunger and thirst 62% of the time and trying to fill up your belly with water whenever your body is literally hungry for nutrition can just potentially further this disconnect so no you shouldn’t just try to water down your legitimate hunger this is
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super disordered advice and it insinuates that any and all calories are bad even if it was not the intention of this Creator my advice is a lot gentler and that is to make sure you drink adequate water throughout the day while maintaining regular adequate meals in a modest
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chloric deficit if you have a sudden bodily discomfort come on and you are truly unsure if you are hungry or you’re thirsty have a glass of water and wait a few minutes if the craving for food persists you are hungry and you should absolutely honor that hunger not just attempt
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to drown it out with more water okay moving on hey Gary what’s the top concerns about weight loss weight loss weight loss is a big topic and it’s the most misunderstood topic on the planet today next to hydration if you want to lose or regulate weight instead of losing weight get
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to your natural weight the best way to do that is remove the stress from your body one to two times per day it’s stress at the end of it it doesn’t matter what you eat and it’s because of the adrenaline norepinephrine and cortisol that you’re firing in stress hormones get rid of the
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stress hormones do a fasal maneuver the stress reset and the organ reset do that one to two times per day your weight will start start to stabilize right away I’m not really sure what Gary’s qualifications are his bio says lifestyle artist and citizen scientist which I’m pretty sure
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is just a pretentious way to say lay person but his website sells fascia massage courses so naturally doing these Maneuvers is apparently the key to weight loss nope Dy so as I discussed in more detail in my video on cortisol right here both extreme diets and exercise training protocols
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can increase cortisol and excess cortisol can increase belly fat storage but the data suggests that this doesn’t seem to directly impair weight loss if it does it’s less because your stress body is holding on to fat and more because elevated cortisol makes you crave higher calorie foods
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which makes staying in a calorie deficit a lot more difficult so yes of course we want to try to manage our stress levels for many different reasons weight manage management just being one of them but at the end of the day it still comes down to creating a calorie deficit calories in
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versus calories out is not perfect but when it comes to Fat Loss it’s still a hell of a lot more reliable than fascia massage next weight loss is 80% diet and 20% exercise you ever heard that yeah it’s [ __ ] it’s 50/50 let’s say you’re somebody who’s doing nothing but high-intensity
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cardio exercises that style of training is going to lead you under recovered and over stressed out when those two things happen you are going to have more Cravings more hunger good [ __ ] luck sticking to your nutrition plan it makes it that much harder for no other reason than the
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kind of exercise that you’re doing this is why it’s important to Marry both of them nutrition and exercise so I agree with some things that Eric says and others are a little bit confused to start there is no Universal golden number of how much weight loss is exercise versus Diet you just need
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to create a calorie deficit and you can obviously do that in a myriad of ways all diet all exercise different permutations and combinations of both Etc that said I will respectfully disagree that generically these two factors play out 50/50 and I’m going to explain why for the vast majority
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of people weight loss and particularly fat loss mostly comes down to diet since exercise alone is a lot more susceptible to metabolic adaptations like appetite increases and or a reduction in neat exercise is honestly great for a lot of things but weight loss is not at
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the top of that list as Canadian obesity doctor Yoni friedhoff always says you can’t outrun a [Music] fork well you can but it’ be really hard as you can see from this meta analysis the contribution
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of diet alone to weight loss is significantly greater than exercise alone although obviously a diet plus exercise regimen offers a Competitive Edge as for hit training and cortisol research has shown that intense exercise for an hour and 15 minutes or more results in a significant
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increase in our cortisol levels which makes total physiological sense cortisol’s job is to break down fat to make it available to muscle when you need that energy so high cortisol levels during or after a workout is not necessarily a bad thing it’s actually a sign of a really
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intense workout session in fact cortisol has a stronger association with muscle gain after strength workouts than testosterone or growth hormone and when cortisol is given like a drug it actually can improve exercise performance and while there definitely are some cases where overe
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exercising can cause daily levels of cortisol to climb it’s generally still more likely to reduce cortisol levels over the course of the day which actually means fewer food cravings even during the most intense training periods of of sprinters their daily cortisol levels are
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lower on average than those who do not exercise now the exception here is when you combine over exercising with severe chloric restriction this is where we do see a risk of elevated cortisol which may impair fat loss among other health concerns hence why I advocate for fueling your
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body adequately when and if you do exercise bottom line I agree that exercise and diet do have to complement one another in that if you exercise more intensely you need to eat more and if you are not exercising much you need to eat a little less but for the average individual it
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usually does not contribute 50/50 in terms of importance for weight loss next do you want to lose weight fast so we doing a 7 Day liquid Fest so the first thing that you can have is protein shakes you can have no more than six protein shakes within a day most of us will only have
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three or four then you can have broth the next thing you can have is your tea and your coffee oh and I’m going to make sure I got my apple cider vinegar shot in and not to mention get your water in stay hydrated so Kesha let me quickly just get this straight here you’re suggesting that
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we go for a week where the only thing you’re going to consume with any kind of tangible amount of calories is protein shakes and most of us will only get to have three or four so if that’s the case you’re suggesting we have between 500 and 700 calories Max with zero carbs and zero
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fat for a whole weak and to add insult to injury you’re going to drink black coffee as a standin for energy broth with nothing else in it and apple cider vinegar which will most certainly exacerbate any nausea you’re feeling from starvation I mean yeah if you can maintain that level of torture for
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seven days you can expect to lose some weight I mean if you’re not constipated as but even a pure protein diet will not save you from muscle wasting on a starvation diet like this this not to mention when you inevitably binge on day eight you will gain the weight back but more likely than
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not in fact as I discussed in my video on Macros for weight loss we know that going from 10 to 15% of calories from protein to 20 to 30% or around 1.8 G per kilogram can significantly increase fat loss by about three times I think a daily protein shake is a really easy and effective
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way to meet your protein needs especially when trying to lose we weight but if you’re going to drag yourself through 21 to 42 protein shakes in a week you’re going to burn out you’re going to get the ick and then you potentially lost a really effective tool for meeting your protein needs
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for weight loss or weight management or really anything else a shake a day is great alongside other whole food sources of protein alongside other macronutrients and fiber and probably at least three times more calories all right that was a doozy and you guys know there’s so much
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more to this if you like this video definitely give it a thumbs up leave me a comment below if you have any weight loss tips that you found online that you would like me to unpack there is a lot of them that I’ve come across subscribe to the channel don’t forget to hit up my description
