How to Permanently Stick to Your Weight Loss Plan Long-term
Losing weight doesn’t have to be so hard. Find out why you’ve had trouble sticking to diets in the past and what to do to finally lose weight and get healthy.
Healthy Ketogenic Diet and Intermittent Fasting Plan:
0:00 Introduction: The worst diet advise
2:25 The top reasons you go off diets
2:55 How to lose weight and stick with a diet
5:00 Why you shouldn’t eat frequent small meals
6:17 How to stay satisfied between meals
9:22 Learn more about how to do the keto diet and intermittent fasting!
Today, let’s talk about the top reasons why you go off track losing weight and how to stick to your healthy eating plan.
The biggest reasons people can’t stick to a diet are #1 hunger and #2 cravings.
There are two main hormones involved in hunger and cravings:
1. Ghrelin — This hormone makes you hungry, so we want to decrease it.
2. Leptin — This hormone makes you feel satisfied, so we want to increase it.
Thankfully, there are a few things you can do to balance the above hormones and help you stick to a diet.
The best ways to stick with your eating plan and lose weight:
• Get more sleep
• Decrease sugar
• Consume an adequate amount of protein
• Get plenty of fiber
• Decrease stress
• Avoid alcohol and smoking
• Keep caffeine consumption to a minimum
• Consume healthy fats
• Eat slowly
• Decrease carbohydrates
• Take l-tryptophan (for cravings during menstrual cycles)
• Consume nutrient-dense foods
• Do intermittent fasting
Gastric bypass and certain medications can also increase hunger.
One of the big tips for sticking to diets and losing weight is to eat frequent small meals. But, every time you eat, you increase insulin.
In the presence of insulin, you can’t burn fat, and if you can’t burn fat, then you can’t lose weight. This can also cause insulin resistance, which can lead to a myriad of health concerns.
Eating less frequently, also known as intermittent fasting, is one of the best things you can do to lose weight and support your overall health.
To stay satisfied between meals without eating snacks, you need to feed the cells your body fat (burn fat). But, to burn fat, you have to lower your insulin by lowering your carbohydrates and eating less frequently.
Once your body has adapted to burning fat, not only will you be able to lose weight, you will finally get rid of hunger and cravings for good.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Thanks for watching! I hope this helps explain how to stick to your diet and lose weight. I’ll see you in the next video.