Don't you agree that weight loss has
become a rather complicated issue? There are so many different diets out
there and it's confusing.
You don't know what to follow and you get conflicting
So let's simplify it today and let's back it up with science.
to share nine science-backed tips that have helped me lose weight and keep it
No short term fixes.
No fads and no myths.
If you're interested, keep watching.
Hello hello! Welcome back to the whole
My name is Ria.
Before we dive into today's video, I wanted to say
a few things and also share my personal weight loss journey just to set the
context of this video.
Now while all of the tips in this video are
evidence-based, they may not work for everybody because we're all a little bit
So you have to experiment and see what works for you.
Now that being
said – if you've tried everything in your power to lose weight and it's just not
budging and you're doing all the right things – it's time to see a doctor.
could be a hormonal issue and it's a good idea to get a diagnosis so you know
what you're dealing with and you can change your approach.
Now let's move on
to my weight loss story.
I'm going to keep this brief and I'm not going to go
into too much detail because this is not a transformation video – I just wanted to
provide a little bit of context.
So at my heaviest I was 160 pounds, which is 40
pounds heavier than I am today.
It's actually quite significant on my frame
because I don't have a very wide frame.
So that 160 pounds was not only
overweight, it actually looked like quite a bit on me.
I would love to show you
pictures from the time I was 160 pounds but unfortunately I don't have any.
I did not let people take pictures of me and this was
well before the time when we had cell phone cameras so there weren't really
that many pictures taken anyway.
But I will show you pictures from along the
Now I did not lose all my excess weight in one go.
I actually lost it in
In the first phase I went from 160 pounds to 140 pounds and I did this
mainly by reducing excess sugar and also increasing the amount of excercise
And then I stayed around 140 pounds 135 ish for quite some time.
the majority of my twenties.
Now 140 pounds 135 was actually a normal weight
according to the BMI but the problem is just because you're a normal weight
doesn't mean you're a healthy weight.
While my weight was okay, my body fat
percentage was really high and that increased my risk of things like
hypertension, heart disease, diabetes and that is why I decided to tackle the
excess body fat in my early 30s.
Because to me it's not just about aesthetics,
it's also about your long-term health.
My mother passed away from diabetes and I
did not want to follow in her footsteps.
I wanted to do whatever I could in my
power to reduce my risk and one way of doing that was to reduce my body fat and
lose that excess weight.
A lot of people tell you that it's really difficult to
lose the weight after you've turned 30.
That's really not the case.
I'm turning 36 this year and I lost the majority of this excess body fat in the
last few years, so it definitely is possible.
You just need to remember two
things – consistency and lifestyle changes.
Whatever you do – you need to do it
consistently and whatever you do – you need to make it a long-term change.
Because if it's a short-term change, you'll lose the weight and then you'll
Because so many people go on diets and then they regain the weight.
can't do a diet – you have to make it a lifestyle change.
That is the biggest tip
I can provide you guys – just make it a lifestyle change.
The first tip is to cut
back on added sugar.
Now I'm talking about added sugar and not natural sugar
found in whole fruits and vegetables.
I'm talking about sugar like white sugar,
high fructose corn syrup, maple syrup, honey,
fruit juice, as well as coconut sugar.
These are all added sugars.
Now at my
heaviest, I was having at least 75 grams of added sugar a day, if not more! I was
having ginger ale, cookies, candies, all of that stuff.
Now I'm having less than 10
grams of added sugar a day and some days it's zero.
But I do like dark chocolate,
so I will give myself that allowance.
I will have dark chocolate but I won't
have added sugar on a regular basis and not big amounts because I know my body
does not react well to it.
So why is that added sugar is such a problem? Studies show
that people who consume a lot of added sugar are at a higher risk of obesity
and they also have a higher risk of diabetes and heart disease.
definitely is not something you want to consume a lot of.
If you're new and
you're a beginner, what can you do to reduce your added sugar? There's a lot
that you could do and I actually have two videos on added sugar that I would
suggest that you watch because they're very detailed but for now I want to give
you two basic tips.
One is to reduce the amount of processed food you eat.
on whole foods and the reason for this is whole foods don't have any added
So if the majority of your diet is whole foods you're automatically cutting
down on added sugar.
Now if you do decide to eat some of the heavily processed
foods, read the labels because that's the best way that you can tell if there's
too much added sugar in something or not.
The second thing I would say is to
reduce the amount of sugar that you're having in the form of liquids because
it's so easy to overdo.
It's so easy to have multiple glasses of juice.
easy to have multiple glasses of Cola.
Reduce all of that because that is sugar
that your body does not need.
You don't feel full from it and that's why you can
keep drinking and that's the problem I had.
So definitely cut back on the liquid
The second tip is to cut down on refined carbohydrates and finely
So carbs get a really bad rap when it comes to weight
Everyone thinks that they need to completely cut down the carbs and
eliminate them and while that can certainly work for certain people, I
don't think it's necessary.
I have eaten quite a bit of carbs throughout my
weight loss but it's about eating the right carbs and in the right amounts and
in a balanced way.
Now what type of carbs are not recommended? Refined
These are carbs that can raise your
blood sugar very quickly.
They don't have much fiber and they're essentially
These are carbs that are really not that good for your health.
What are examples of refined carbohydrates? There are things like
crackers, cookies, cakes, most store-bought bread, fruit juice, breakfast cereal,
snacks that have any sort of refined flour in them.
Basically, the majority of
If you're going to have carbs, it is a good idea to get them from
whole food sources.
Carbs from whole foods such as whole fruits, whole
vegetables, whole beans and lentils.
those are not associated weight gain.
is the refined carbohydrates – those are the carbs that we need to limit.
three: eat enough fiber and enough fruits and vegetables.
Now when it comes to
weight loss, I think one of the most important things is to eat in a way
where you're fuller for longer, so you're not mindlessly snacking throughout the
day and one way to do this is to get enough fiber, especially soluble fiber.
you look at the studies, people who have more soluble fiber tend to be a lower
If you're interested in a list of foods that have quite a bit of soluble
fiber, I will put a list in the description but I just wanted to give
you a few examples.
So things like oats, flax seeds, chickpeas, Brussels sprouts –
these have quite a bit of fiber and they will keep you full and satisfied for
quite some time.
Now, in addition to eating a lot of fiber from these kinds
of foods in general, I would recommend increasing your fruit and veggie intake.
Moreso the vegetables, that the fruit.
I try to eat at least half a plate of
fruits and veggies for the majority of my meals.
Not with every single meal, but
with majority of my meals and that has helped quite a bit in losing the weight
and keeping it off.
Number four: eat enough protein throughout the day.
talked about eating enough fiber and that was to keep you fuller for longer.
Well it's the same with protein.
If you eat enough protein throughout the day,
you will stay fuller for longer and that will really help manage the cravings and
all that mindless snacking.
What can you do? You can have a quarter plate of
protein with every single meal.
This is a general recommendation and I've been
doing this and I find this very effective.
Because by having
a quarter plate of protein with every meal, I'm getting my protein throughout
the day, I'm stabilizing my blood sugar and I'm not eating all these extra
snacks these sugary snacks because I don't really want to anymore.
Now when it
comes to the amount of protein that's enough for you, everyone's a little bit
different so I would suggest looking in the description.
I have a link there and
it will help you figure out the optimal amount of protein for you.
5 is to to
thoroughly and eat slowly.
In today's fast-paced world, we're all eating very,
very quickly and the problem with eating quickly is that it's very easy to
overeat and get extra calories.
Now while I don't believe in calorie counting to
a T – calories do count.
They are important.
You don't want to overeat,
especially when you're trying to lose weight and there are studies that show
that people who eat quickly tend to be a higher weight and it's probably because
it's very easy to overeat.
So I suggest eating slowly, chewing your food
thoroughly and being very mindful about what you're eating.
suggestion I would make is to try not to eat family style where you're putting
everything out on the table.
It's so easy to have second helping and that second
helping is not helpful when you're trying to lose weight.
So plate up your
meal in your kitchen, bring it to the table and enjoy it, but try not to have
second helpings if you're trying to lose weight.
Number six: get enough sleep.
When it comes to losing weight, everyone talks
Everyone talks about exercise, but no one talks about sleep but the
fact of the matter is – sleep is so important for weight loss.
struggling with weight loss and you've been doing everything else right, have a
look at your sleep.
There's actually a study from 2008 – a major review that
found that a short sleep duration increased the likelihood of obesity in
adults by 55%.
That is actually quite a bit, so my suggestion is to focus on good
Make sure that you're getting at least seven hours a night.
If you want
some tips on how to sleep better, I do have a video on it.
Number seven: track your progress.
Now I'm not telling you to track your weight
every single day or your measurements every day.
That can be a bit much but
tracking your progress can be a very helpful thing when it comes to achieving
According to the American Psychological Association, people who
track their progress are more likely to achieve their goals.
So what can you do?
I would suggest tracking your weight as well as your measurements because your
weight alone is not a very good gauge of your progress.
Weight plus measurements.
Track it every single week.
If you can do that and you can see progress, you're
going to be more motivated.
And let's say you don't see progress, at least you know
that there is something that's not working right and you can make a few
Number eight: reduce your stress.
Now when it comes to stress,
everyone's a bit different.
Some people lose weight under stress and some people
I happen to be someone who gains weight when they're stressed and I can't
lose weight when I'm stressed.
Now if you're someone who is struggling with
your weight, you've tried diet and exercise, have a look at your stress
Sometimes, when we produce too much cortisol, which is the stress
hormone, we can actually have a very hard time losing weight, especially the weight
around the abdominal area.
That is associated with high stress levels.
suggestion to you is to figure out a way to reduce your stress.
eliminate it completely, you can figure out a way to manage it.
I like to do
I've talked about this many, many times but also forms of self-care.
If you're interested in learning more about the forms of self-care than I
enjoy, I do have a video on it.
Number nine is to move more.
When it comes to
weight loss, we all know diet and exercise go hand-in-hand.
important – I did quite a bit of aerobic exercise in the form of brisk walking as
well as some strength training but beyond that there's something known as
NEAT and people who do more NEAT tend to be a lower weight.
So what's NEAT? NEAT is
non-exercise activity thermogenesis.
A very sciency term but basically it's all
the calories you're burning while not exercising, eating or sleeping.
are things like cooking in the kitchen, cleaning your car, cleaning your house
and walking to the bus stop.
All of these activities are not really exercise
but they're still activities that burn calories and they add up, especially if
you're doing them daily and are doing them consistently.
So in general, I would
suggest increasing your NEAT if you can and that way you'll be able to lose the
weight faster than just focusing on exercise alone.
All of these tips may
seem very simple and basic, but that is because they are.
A lot of weight loss is
quite simple unless you have a hormonal problem, then you require a slightly
But for the most part I lost majority of my weight with these
90% of my weight with these tips.
With the simple things.
It's all about consistency and making these things a lifestyle
change and that is where most people struggle.
Now, if you're interested in
learning some of the other things that I did to lose weight, some of the add-ons,
some of the more advanced techniques, I can create a separate video on that.
let me know in the comments below.
But for now, I would suggest that if you're a
beginner and you're just starting, focus on the foundation.
The foundation really
is diet, exercise, sleep and stress
If you can tackle these, you will definitely start to see some results.
Anyway, I hope you enjoyed this video.
If you did, please do consider subscribing
and do give it a thumbs up and I will see you in the next video.