Video

Transcript

hey guys it’s dr. Berg here in this video I’m going to show you the five

weight loss mistakes that everyone makes number one thinking it’s not working

when it really is working many times the person is being successful burning fat

but not weight loss because the muscle is increasing which is heavier as you’re

losing fat so really the goal is to burn more fat increase body fat percentage or

some of the testing that I do is more sophisticated I can look deep into the

body to see if you’re burning fat and if the person is not is not losing weight

they’re kind of frustrated but really it is working so the last thing you want to

do is give up or change something when it’s really working so here’s what you

do measure this focus on the size the clothes how the clothes are fitting forget the

scale okay that’s number one number two using the calorie model so they do this

a lot in Weight Watchers where all calories are equal you know doesn’t

matter what kind of calories they are as long

as you keep them lower that is not true because certain calories affect the

weight differently for example let’s say you have calories from protein like

chicken or fish right and you have calories from fruit fruit will block fat

burning especially if your metabolism is lower sugar will do the same so it’s the

hidden sugars so you really want to look at the type of food not necessarily the

calorie so that’s a huge mistake especially with hidden sugars like fruit

yogurt and you know about the grains and the pastas and the cereal and all that

starches but I think the big one is is the fruit people don’t realize that will

stop fat burning especially apples number three eating too many nuts

so here the person is they go on the eating plan and what do they snack on

tons and tons and tons of nuts and the problem with nuts is it’s very hard to

eat just a little bit at night you even pistachios next thing you know you’re

eating the whole bag so when you eat too many nuts what it does is it interferes

with the gallbladder the liver and that creates bloating and that

creates right shoulder pain so many people have that problem there’s eating

too many nuts now the problem with nuts is that yes they might be low in

calories whatever and they have some protein but there is about a bit of fat

in there and I’m not against fat but you can overdo it there’s a thing called

ketosis which is fat burning and you can measure it through the urine if you’re

in ketosis that means you’re burning fat and the ketosis diet is all about eating

more fat the problem is if you’re older and your metabolism is low you may be

burning fat but the fat that you’re burning is those nuts and not your own

fat so yes you can overdo it with too many nuts and too much fat number four

everything in moderation don’t you hear that all the time you know it’s okay as

long as everything’s moderation just a little bit it won’t get you well here’s

the thing the purpose of fat is to protect you against the starvation of

sugar fat is there as a backup fuel in case you run out of sugar that means

that most people don’t burn in the fat because they never starve themselves of

sugar they go on a low-carb diet which might not be enough starvation of sugar

when you read labels always look at the sugar grams okay those must be zero you

literally if your metabolism is slow you can’t do moderation of sugars you have

to do zero sugars to even be get into fat burning why because just a little

bit of the wrong thing juice or candy or sugar can literally bump you at a fat

burning for 24 to 48 you leave sometimes 72 hours so let’s say you drink glass

of wine on Monday and then Wednesday and then Saturday

well good luck you just blew the whole weight you’re not going to lose anyway

because that a little bit of the wrong thing can bump you out of fat-burning so

this whole theory about everything in moderation is not workable if your

metabolism is slow now the other thing is that we don’t there’s certain things

we don’t want to go in moderation we want to go very very

very high and that would be vegetables and I know you probably need to increase

that so an average body needs between 7 to 10 cups of salad or vegetable every

single day why because that will provide for the at least the minimum amount of

nutrients especially potassium magnesium and a lot of the other electrolytes you

need those foods to get that nutrition and if you’re doing a little side salad

1 cup it’s just not enough to get the nutrition and then you create all sorts

of other problems and I’m not going to get into all the benefits of that but

you don’t want to go moderate with your vegetables you want to go a lot unless

you’re bloating okay but you want to go very high with those moderate protein

and no sugar okay so that’s number four lastly we have number five focusing only

on the weight this is a big one so the truth is you don’t really have a weight

problem you have a weight symptom the weight is the tip of the iceberg what’s

deeper is a lot of health issues like sleep problems let’s say you’re not

sleeping if you’re not sleeping you’re not going to lose weight so you want to

fix the sleeping let’s say you have digestive problems constipated so you’re

bloating well that’s what you need to fix because if you’re eating a lot of

vegetables and you’re just bloated that could be the reason why you’re not

losing weight so I look for instead of the way they look for sleeping digestion

inflammation your menstrual cycle hot flashes that would be hormones I look

for your energy level your mood your stress tolerance those are the factors

that go beyond weight that will really make you successful with weight loss if

you focus on them versus just the weight and calories okay so I hope you learned

something from this but these are the most common mistakes with weight loss

that everyone makes I’ll see in the next video