What’s more important for weight loss? Exercise or diet? Is there a healthy way to lose weight and keep it off? Let’s see what science has to say This is nutrition make simple and on this channel we break down the science of food for your everyday use. If you’re confused about which foods are healthy and which foods are not then these videos are for you. We’ve all heard the saying: You can’t outrun a bad diet. But is it really true? And if so, what is a good diet that allows me to lose weight while staying healthy? Here’s an example Let’s say I eat a burger. How long would I have to ride a bike to burn those calories? Is it 30 minutes, 40 minutes, an hour or an hour and a half? pick an option, correct answer coming up in 3, 2, 1 And the right answer is actually C one hour It varies a little bit depending how intense you’re pedaling but ballpark an hour of pedaling to undo 10 minutes of eating Okay, but burgers are junk food. We all know that. what if I don’t eat that junky? let’s try this Which one has the most calories? Is it A, a burger? Say a Big Mac? B, half of a small cheese pizza C, a subway footlong meatball marinara or D, 2 chocolate doughnuts. Did you pick one? The subway has almost twice the calories in all the other options. So that’s approximately two hours on the bike. The point is, diets We don’t necessarily see as junky can be extremely calorie dense It’s starting to make sense how we can workout and not lose any weight or even put on more. of course exercise is fantastic But even more important is making sure we have our diet on point. Not an easy task. studies show We’re not good at estimating calories especially when it comes to calorie dense foods, we underestimate how many calories we eat and we Overestimate how many calories we burn. What can I say, we’re optimists. The result is obvious We can work our butt off in the gym. And undo all that work in the kitchen But it gets even worse, some of us have a tendency to reward ourselves with junk food after a workout So we take one step forward. But we also take one step back. Of course we end up exactly where we started Okay. So at this point you might be thinking there’s no hope the deck is stacked against us It’s impossible to lose weight. Is there any light at the end of this tunnel? Of course There is. same way that our biology can work against us. We can turn this around and harness our biology to work for us Tip number one, if calorie dense diets are our downfall then calorie dilute diets Are our friends. losing weight and getting in shape is not about eating less. if you’re hungry all the time That’s not a long-term success strategy. It’s not about quantity. It’s about quality It’s about choosing the right foods. The highest caloric density is found in oils a very small amount can have a lot of calories Next are artificial foods. Candy cookies crackers soda artificial cereal a lot of refined sugar means a lot of calories Next are most animal foods, meats eggs and dairy and finally most natural plant foods with the lowest caloric density So the strategy is clear We want to gradually replace the calorie dense foods with less caloric alternatives Keep your oils very low and replace artificial stuff with natural products soda with water artificial cereal with actual cereal artificial carbs with natural carbs and Animal protein sources which are typically higher in fat and caloric density with plant proteins low in fat and high in fiber so they require less calories to fill you up. You don’t need to make these changes overnight. Take your time Experiment, transition gradually at whatever pace makes you comfortable. It’s less about the speed and more about the direction. Just keep moving forward You also don’t have to transition 100% if you don’t want to Some people will cut off all the oil all the refined sugars and all the animal products and that’s fine Others will just reduce those foods and that’s a great move as well. Run your own race Focus on a change that you can do and can stick with for the long haul. Now on a bit of a personal note I just lost about 10 to 15 pounds of fat this year I realize that’s not the biggest weight loss story you’ve ever heard. I get that. that’s okay We all have our different hurdles and our different goals, and that’s what I had to do And this is exactly how I did it. by replacing hyper caloric foods with healthier, less fattening options Second and final tip: try to make it fun. studies show people who see their workouts as fun eat less junky foods after Whether it’s listening to the right music Choosing workouts you enjoy or having a fun gym buddy finding ways to turn exercise from a chore to a pleasure Will help you and help you twice. You have more fun during and you’re less likely to undo all the hard work after Alright. Now, let’s exercise those fingers and click Subscribe below for more videos, and I’ll see you very soon On the next one