Why Am I Not Losing Weight While Others Are? – Dr. Berg

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hello I have a question are other people losing weight but not you I wanted to create a video for those individuals that no matter what they do they just can’t lose weight for those people that actually don’t have the discipline they don’t have the willpower you know sometimes I’ll put a video out a success story that doesn’t necessarily motivate them it kind of just pisses them off because they’re not losing weight and other people are so this video is not for the person that can do it easily it’s for the person that needs some additional help it needs uh we need to break it down so it’s really really easy because what happens is what the way you build your confidence is through seeing change and this video is for those people that have a lot of losses stacked up and no matter what they do it just is not working and they just can’t stick to it all right or maybe they can’t even get started so we’re going to talk about how to make it easier and how to make it more gradual so there’s less uh pain and suffering trying to lose weight uh as compared to what’s typical of starving yourself and depriving yourself so let’s go through some points uh number one we want to focus on what to do necessarily not not what not to do like people are saying oh you just have to avoid this and this and this and it gets really overwhelming so what to do what can you do well the first thing I want to talk about is um putting in the pleasure Foods keeping these pleasure Foods around the house versus avoing because that seems to be the biggest challenge with people like now I can’t eat something I really that gives me pleasure so um I have a lot of videos um some are simple some are more difficult um but focus on the simple ones there’s alternative cookies there are alternative uh types of chocolate type treats there’s like cakes and uh different things like that that you can make or you can just buy things like this like take a look at this Lily ch milk this is caramelized in salted chocolate this is amazing guess how much sugar it is 1 gam of sugar that’s incredible one gram of sugar this is something you can consume so that way you have it in the house you’re not depriving yourself you it’s something you can do use as a go-to and I like to dip it with peanut butter it’s like a peanut butter cup chocolate caramel salted with peanut butter it’s awesome awesome there’s also some uh Lily chocolate chips that you can drop into peanut butter and consume that as well at the meal just to make it so you’re you feel like you’re getting something so that’s number one all right don’t deprive focus on what you can do I think that’s going to be really a key strategy in having around the house so you can do it all right number two we want to make uh these steps this more on a gradual um easy stair step way into doing this uh the hard thing that people have an issue with is the intermittent fasting um like depriving yourself like to one meal a day for some people it’s really hard some people can do it very easily but until the Cravings go away you’re going to need to do it very gradually so when I talk about starting with three meals a day and then going to two some people cannot even start with three meals a day so we’re going to start with four meals a day okay so we do four meals a day and then you’re eating another meal at night as a snack so if you can do that that would be awesome if you need to add the snack like between uh lunch and dinner that’s fine but here’s what I want you to do instead of snacking on protein that everyone else is snacking on I want you to snack on some fat or vegetables you know you could even take like lettuce leaves and they have different types of um herb cream cheese things like that that you can spread on the the lettuce leaf or dips with vegetables you can do hummus like that would be a really good snack because it’s fat and it’s vegetable and at least fat has the least amount of insulin Spike so that would be a really good tip as your snack as you’re doing this gradual intermittent fasting into your life so we start with four meals or just do the the snacks that are nonprotein protein will Spike insulin so we don’t want to spike insulin fat spikes insulin just a little bit because just in eating in general and vegetables are not going to spike incant too much so that’s what we need to f focus on all right um the other thing is that we want to make sure the meals are very very uh simple to make they’re not like this huge complex recipes you know for for myself I I cook my own meals so I’ll have like lettuce and dressing that would be part of it and then I’ll I’ll make a hamburger patty I’ll put some mustard on it um and then I’ll have some nuts boom it’s done it’s one meal so I don’t make these complex meals I don’t have time I need to make it and then go do my thing so just keep the meals really really really simple and basic um now um electrolyte powder the reason why I’m bringing this up because a lot of people actually uh find this very helpful to make it easy and they depend on this when they when you drink um this electroly powder it’s it’s sweet there’s no sugar in it it has a ton of potassium so it instantly reduces cravings and it allows people just to go on a lot longer and actually on a physical level it does reduce the need for insulin so it’s a really good go-to thing as a drink or a shake um a sweet drink that just makes it easier um and any type of green drinks are good now the next thing I want to talk about is uh you want to differentiate the most important things versus the trivia because if you’re spending all the your time doing the wrong things or things that are not going to make a big difference you just spit in your wheels it’s not worth it so I’m going to jump right to the trivial first uh the trivial things are counting your steps with a pedometer that is the biggest waste of time because adding some more steps to the day burning a couple more calories is not going to add up to anything significant at all in fact if we were just just to take exercise I mean it spends like you spend a half hour or an hour a day exercising uh that’s a tremendous amount of time in investment um realize that’s only going to contribute to 15% of your overall improvements in weight loss that’s as much as do it it’s 85% of it is going to be eating so 15% so if you’re going to invest an hour a day I would rather take that hour and put into some other things like planning out what you’re going to eat focusing on uh going getting the right uh meals versus you know wasting time exercising I’m not saying don’t do it but the point if you were to weigh it out exercise is not going to be the big thing that’s going to turn things around uh as fast as you would like them okay so counting steps is a waste of time um counting calories is a waste of time because we’re not talking about u a calorie is a calorie calories uh differentiate from one thing to another so if you have carbohydrate calories versus fat calories carbohydrate calories turn into fat um and they because they Spike insulin fat calories um mistakenly don’t necessarily turn into fat unless you consume a lot of them but the point is it doesn’t raise insulin and what we’re trying to do is fix insulin fixing insulin is going to lower your set point so the point where you’re not going to Plateau anymore so you can keep going lower and lower and lower with your weight so I wouldn’t waste your time counting calories it’s not going to be the thing that’s going to help you that’s why I like weight washers there’s not a lot of successful people long term that I know with weight washers because it’s all about counting calories but not necessarily specific calories I know they are switching to a different point system but still they allow too many carbs so if we go to trivial I sorr