Kind: captions
Language: en
today I'm going to talk about the five
simple things you can do to burn body
fat intermittent fasting extending your
fasting time lowering your caloric
intake cutting out Ultra processed foods
and eating mediterasian style that's how
we eat let's dive in first this is the
food tip fast intermittently if you want
to lose body fat here's how it basically
works when you're eating your insulin
levels are up because you're drawing
your body wants to draw energy into your
cells to power you up but when you're
not eating for a long period of time
you're fasting and when you're fasting
your insulin levels go down and when
your insulin levels go down what happens
is that your metabolism switches gears
into fat burning mode from fat growing
mode storing energy to fat burning mode
that's what happens with intermittent
fasting and it is something that you
should actually try to do if you are
actually burning body fat here's the
good news you do intermittent fasting
every single day when you're sleeping so
when you're sleeping you're not eating
and when you're not eating you're
fasting so intermittently fasting means
having dinner going to bed waking up
having breakfast that's intermittent
fasting so there's no mystery about that
the key is the second tip that I'm about
to give you which is to extend your
fasting time as long as possible now if
you want to extend your fasting time as
long as possible I know there are people
talking about 16 and eight I can tell
you it's very difficult for someone like
me even though I'm pretty disciplined to
be able to squeeze all my eating into
eight hours I've got meetings I've got
business responsibilities I'm traveling
I'm doing I got projects going on it's
just super tough for me to actually do
that every single day for a long period
of time and if you want to actually lose
body fat you got to be able to do
something that you can commit to for a
while you don't need to commit to
sleeping you're going to be sleeping so
here's how you extend in that fasting
time and this is like my personal little
tip little trick pro tip for you that
anybody can actually do all right first
of all let's assume that you're going to
sleep eight hours a day right so let's
call that 11:00 to 7 in the morning
right that's 8 hours maybe you sleep a
little bit later maybe you go to uh
sleep a little earlier doesn't really
matter but let's use that as an example
go to bed at 11: get up at 700 you got
eight hours of sleep now during that
eight hours remember I told you insulant
levels go down your metabolism shifts
gear as if you are a sports car a
Ferrari and in that shifted gear mode
your body starts to burn down excess
harmful body fat calories that you might
have accumulated during the day or the
day before or the day before that or the
weekend before and so that's actually
how you get the benefits so how do you
extend that period of time here's how
you actually do it now let's say that
you eat dinner at 7 o'clock all right
and again this is just a example and you
finish eating after an hour all right I
I do that frequently eat at 7:00 put
your dishes away at 8: all right now
you're going to go to bed at 11:00 so at
from 8:00 to 11:00 3 hours don't eat
anything don't eat no midnight snack no
gushing don't bring a bag of snack foods
with you to surf the Internet recheck
your email emails uh watch Netflix
listen to a podcast don't when your
dishes go away or put away that's it for
the day all right you are done now think
about this you eat at 700 finish at 8:
put your dishes away don't eat anything
and you're going to go to bed at 11: 3
hours of fasting you've added to the8
hours that you're going to be sleeping
11 to 7 3 + 8 is 11 hours
now you've increased your fasting from 8
hours to 11 if you actually had a
midnight snack or just before bedtime
snack man you that should be just making
it8 hours now you've actually got 11
hours so get up in the morning and don't
do what your mommy told you to do which
is to hurry up roll out of bed get some
breakfast quickly so you can catch the
school bus and have some food in your
system uh so you can start learning
right don't do that we are adults we
don't need to do that so I'll tell you
what I do to extend my fasting window I
get up in the morning morning and I take
my time to get ready brush your teeth
take a shower uh get dressed all right
um maybe I might check my email or I
might read a few pages of a book or I if
it's a great day I might open the door
and walk outside and go for a quick walk
bottom line is that from the time of
waking up before I eat my first meal
breakfast I try to give that an hour's
time all right now let's do the math eat
dinner at 7 the night before finish at
8: put the dishes away don't eat again 8
to 11 3 hours don't eat all right 11 to
7 that's 3 hours plus 8 hours 11 hours
no eating fasting insulin level goes
down uh metabolism shifts into race car
mode to burn down ex haral body fat now
get up in the morning don't eat right
away wait for an hour that's 11 hours
plus one extra hours now 11+ 1 is 12
with that simple maneuver on both sides
of your sleeping okay uh no eating for 3
hours before bedtime and one hour after
getting up after eight hours I've gotten
12 hours of fasting in that 12 hours of
fasting think about what that means a
whole day is 24 hours 12 hours half of
it I've spent fasting I've spent half my
day burning down harmful extra body fat
that is actually what you can actually
do very very easily without having these
wild shifts uh and Maneuvers and
something that I find it easy to do any
day any time all right now third tip for
you in losing extra body fat is look if
you're going to do all that what I just
told you pay attention to your
intermittent fasting extend your
intermittent fasting to 12 hours now
when you're going to eat you're going to
be hungry here's the key thing do not
overeat repeat do not not overeat all
right because you're going to be hungry
and you're going to want to like load up
it's natural so we trained kind of to do
do not do that all right in fact what I
want you to do to get a little extra
juice out of your uh intermittent
fasting and up your body fat burning and
health gain I want you to decrease your
caloric intake by a third all right that
means I want you to uh remove a third
what you would normally take on a plate
now before you do this you might not
even realize how much you take on a
plate we don't tend to think about it
but the next time you actually Serve
Yourself something a breakfast a lunch
dinner or go out to a restaurant all
right take a look at how much is
actually on your plate then what I want
you to do is mentally remove a third of
it okay and that's all I want you to eat
all right no seconds that's the key
thing zero no seconds and remove a third
of what you're going to eat now if
you're actually putting the food on your
own plate only put 2/3 of what you would
normally take and don't go back for
seconds if you're being served something
that isn't uh your choice of how much
you're being served leave a third of the
plate behind it's all right I call it
quitting The Clean Plate Club all right
there's a whole history to Clean Plate
Club I'll talk on another video at some
point but you don't need to quit The
Clean Plate Club especially if somebody
else served you that food all right okay
now you cut down caloric uh intake by a
third now you've got less fuel to burn
down less extra body fat to burn down
that next night of intermittent fasting
of 12 hours of fat burning you're you're
not eating too much in fact you're
eating you're cutting back a little bit
now you've got less to burn off all
right so that's the third tip decrease
your chloric intake by about a third
easy so far right 1 2 3 intermittent
fast pay attention to it number two
extend that uh to to give yourself uh
little a little bit of uh room on both
sides make it uh 12 hours of fasting now
cut down your eating by a third uh
whatever's on your plate size by a third
decrease your calories by a third all
right now now you've heard about this
the four fourth one is don't eat ultr
processed foods cut it down cut it out
all right it's very hard not to eat ultr
processed foods honestly it's the stuff
we all grew up and I I certainly grew up
on it um but I can tell you with an open
kind of mind mindful eating you want to
actually cut down or cut out I recommend
cutting out eating Ultra processed food
what's an ultra processed food you
probably recognize it when you see it
right it's something in a box it's
something in a can it's something in a
plastic package all right it's got a lot
of ingredients in it that were processed
in a factory Ultra processed in a
factory so it doesn't resemble the food
that it originally came from the
ingredients originally came from all
right great example animal crackers okay
those kind of cookies don't come out
looking like horses and zebras and
bearss all right that's an ultra
processed food all right so so cut those
out and the reason is this Ultra
processed foods tend to have a lot of
stuff in them artificial preservatives
artificial sweeteners artificial color
artificial flavorings all right and they
have a lot of other emulsifiers and
thickeners and they've actually changed
the nature of food itself in ways when
you eat it even though there might be a
calorie guess what some of the stuff in
ultr processed foods actually damages
your gut microbiome when you change the
health of your Healthy gut bacteria
Right Down the Hatch it goes you're
going to absorb it you're going to
digest it you going absorb some of the
nutrients whatever is there in Ultra
processed food a lot of times not very
much rest of it goes down to uh your
colon end of your GI tract
gastrointestinal tract and guess what
Ultra processed foods and the chemicals
in them can damage your gut microbiome
when your gut microbiome is damaged what
do you think happens uh it normally uh
lowers inflammation healthy gut bacteria
so when you damage your gut microbiome
inflammation goes up your gut microbiome
normally healthy lowers blood lipids so
when you damage it with ultra processed
food what happens your blood lipids rise
all right all kinds of things go on when
your gut bacteria are healthy they
command your brain not to overeat they
kind of are a natural uh joystick to
help control your appetite and when you
uh damage your gut microbiome guess what
the signals to your brain are changed
and so you are more likely to overeat as
well all right so cut down or cut out
Ultra processed foods and along with
that processed Meats I would actually
include throw that in the hopper uh so
we're talking about the salami the
balone the deli meats that you that that
you probably grew up on I certainly grew
up on those those Ultra processed meats
are packed with salt packed with
saturated fats and packed with chemicals
and preservatives and flavorings that
you don't really want to have damage
your gut microbiome if there's one
system in your body that you need to
protect all right as much as you protect
your children if you have children all
right it's your gut microbiome you might
have one or two kids you might have a
handful of kids but you've got 39
trillion bacteria that you don't want to
hurt all right you hurt those your
health kind of goes Haywire you're going
to be optimizing your ability to lose
body weight ex fight excess body fat if
you cut out Ultra processed foods all
right so what are the ones we talked
about intermittent fasting pay attention
to it extend it to 12 hours decrease
your caloric intake by Third cut down
and cut out Ultra processed foods and
processed Meats all right what's the
last one I told you about gravitating
towards plantbased eating specifically
what I recommend is eating Med aan style
what is mediterrasian style it's the
food that is is eaten in the
Mediterranean along with foods that are
eaten in Asia and we're talking about a
huge repertoire of fruits and vegetables
and legumes and nuts and seeds and
healthy oils and seafood if you actually
eat seafood um all mixed together and
you get to choose this is the fun part
and the tasty part as well right you get
to choose plant-based foods from the
Cuisines of the Mediterranean and the
Cuisines of Asia start with those build
on those um you like broccoli rub you
like artichokes you like Bak Choy you
like soy edamame tofu you get to choose
but the bottom line is that by choosing
plant-based uh foods that come from
either Mediterranean or Asia Asian
Cuisine I call it mediterian that's my
style it's what I actually wrote about
in my book Eat to beat your diet which
you should read if you haven't read
about it like it's all kinds of secrets
on how to burn extra body fat activating
your brown fat um taking white fat and
turning into B fat all kinds of like
cool little tips 200 different types of
foods but if you gravitate towards
plant-based eating all right you are
increasing dietary fiber in your body
that by itself the fiber is going to
feed your gut microbiome plant-based
foods with dietary fiber are packed with
polyphenols you know the things that
give red bell peppers yellow peppers
orange peppers green peppers their
colorful look um it is the polyphenols
that give their taste the onion uh the
artichoke all those are bioactives the
basil right uh the and by the way basil
could be uh Thai Basil right purple
basil uh it could be Italian basil so
you get the you get the drift here these
are foods that are found in some of the
tastiest dishes that we know check this
out I've got a guide on foods to
naturally balance hormones for women I
picked five foods that are packed with
disease fighting bioactives that are
specially impactful for women and I want
to share with you it's yours right now
for free in the caption below all you
have to do is click on the link below
the video Mediterranean or Asian I call
it mediterian and look if I were to take
you out to a Mediterranean restaurant
and we were to sit down and open a menu
together and take a look at it I bet
you'd find something good all right that
you could find there that it's healthy
and has these plant-based ingredients it
doesn't have to be all of it but I bet
they're going to be in there because
that's just the way they eat in the
Mediterranean all right especially
traditional Mediterranean Cuisine and if
I brought you to an Asian restaurant we
sat down and look at the menu I bet
you're going to find something that
you're going to like to eat there that
contain these healthy polyphenol Rich
dietary fiber rich foods as well and
these are actually going to up your game
when it comes to your metabolism these
polyphenols can activate your metabolism
to burn down harmful body fat by
activating your brown fat you've got
good fat bad fat white fat is bad fat
Brown fat is good fat you have
polyphenol and dietary fiber fires up
your brown fat and that firing up burns
down extra body fat that's what happens
when you eat these colorful Foods now I
got a couple of extra tips for you to
think about uh when uh you want to Lo
lose a little extra uh uh poundage or
burn down some of that harmful body fat
if you're listen you could be a really
thin person and stall of extra body fat
so here's a couple of simple tips all
right I want you to get outside and
sweat all right and that means that
you're going to go for a walk go for a
run get on a bike burn some of those
extra calories down is going to help all
those other food things that I just told
you to actually um work a little bit
better and by the way when you want are
actually sweating you're going to be
losing water so I want you to stay
hydrated you're going to be thirsty
don't drink soda diet or otherwise drink
water coffee tea water those are the
three most popular healthiest beverages
in the world I suggest you drink water
do not drink soda and by the way don't
drink juice either juic has got a lot of
sugars and those extra calories are
going to help you put on that extra body
fat so don't do that you're just going
to um stack the odds against you from
burning down what you want to burn down
water tea coffee all right staying
hydrated has another Advantage it makes
you feel full and when you feel full you
are less likely to overeat all right
because I'm asked a lot of questions by
viewers like you in the comments below I
thought I'd just answer some of them
here and the question that I'm going to
uh answer uh now
is Dr Lee what are some of the warning
signs that someone may have too much
visceral fat okay if you have too much
visceral fat visceral fat is the fat
that's inside the tube of your body all
right you could have a big body you
could have a thin body but it's still in
there a little bit is normal and healthy
but too much of that visceral Fat's not
good because that fat can grow around
your organ think about a baseball glove
of fat growing around your organ become
very inflammatory and very dangerous so
how do you know all right because it's
packed inside your your body well the
first clue that you might have excess uh
visceral fat is that your uh waist
circumference gets bigger Tu of your
body you're stuffing with fat the fat is
growing what's going to actually happen
you're actually going to increase the
width because it's pushing out against
the walls inside of your inside your
tube uh and now the tube gets bigger and
think about if you had a belt around
there you'd have to undo you need to
open up another belt loop so when your
waist circumference gets bigger your
pants feel too small that and you have
to loosen your belt that's one sign uh
that you might have have excess visceral
fat your your fat is pooching out your
waist from the inside out this is by the
way different than the muffin top which
is kind of fat uh uh uh drooping over
the sides that's different that's
subcutaneous fat visceral fat is inside
the tube of the body now a much less
obvious sign that you've are gaining
visceral fat is actually
snoring now why do you snore well you
snore when you're actually relaxing
you've got too much tissue in the back
of your throat and so when you're you're
trying to breathe breathe in breathe out
if you got a lot of tissue back there
and the air is going in and going out
it's it's h basically moving the tissue
around and you
go all right that's a snore it's because
there's tissue rattling around back
there anytime you got too much tissue
it's going to actually make that sound
so here is the thing if your bed partner
says hey you suddenly started to snore
you didn't used to snore before it could
be that you're gaining extra visceral
fat now and so here's basically where
that comes from it comes from your
tongue your tongue can get fat and it's
one of the first place that develops
veral fat all right so let me explain
that to you the tongue is made out of
has three parts to it you got the tip
okay the tip is like a an athlete or a
circus acrobat it can do all kinds of
interesting twists and turns the tip of
your tongue all right it's very very
athletic um it's agile all right the
middle of your tongue is really muscular
and the reason it's muscular is because
it's got to move food from the left to
the right as you're chewing it so it's
got to be strong to be able to remove
that those chunks of food when while
you're chewing all right but the last
part of your tongue all right so we
talked about the tip we talked about the
middle and now we talk about the last
part of the tongue the last part of your
tongue is like a big fat slide like a
playground slide that kids play on that
allow food to slide the chewed food to
slide down your gullet slide down your
mouth down to the back of your throat
down to your esophagus or it drops down
into your stomach all right so the tip
of the tongue is an acrobat really
muscular the middle of your tongue is
strong all right full of muscle and the
back of your tongue the last third is
made of largely fat visceral fat it's
like a big pillow big slide that allows
you to the food to slide down there now
when you actually gain visceral fat you
will gain it inside the tube of your
body but one of the places that that you
also gain it is actually in the back of
your your tongue now what happens uh
when you're sleeping you're relaxed and
when you're relaxed your tongue is
relaxed and when your tongue your fat
tongue is relaxed the last third of it
it actually blocks your throat and
that's how one of the early signs you're
gain too much visceral fat could be
snoring all right that's an interesting
thing this has been studied in young
slender women uh who have normal body uh
mass index uh body composition and what
they found is that actually when they
started morning in they did these dexus
scans that kind of measure body
composition they found they were gaining
extra visceral fat the next question all
right uh for people who are starting at
30% body fat or more what are some of
the habits you'd recommend that people
should get started on a weight loss
Journey listen this is a really good
question um and the way that I would
answer it is that if you're trying to
lose weight you are going on a journey
and getting started is a important First
Step just like going anywhere like any
Journey you got to take that first step
you got to pull out of the driveway in
order to be able to eventually get to
where you want to go all right so take
that first step and then there's some
subsequent steps that are actually
really good in order to be able to you
feel like you've stalled out in order to
be able to go to the next level all
right so I'm going to give you uh a
handful of tips uh uh of ways to
actually take things to the next level
to activate your weight loss especially
if you've started it and you feel like
you uh uh might be uh wanting to to do a
little bit more so the first thing you
want to do is you want to actually
switch to a mostly Whole Food
plant-based diet all right doesn't mean
you need to be vegan doesn't even need
mean that you need to be a vegetarian
but what you should do is flip the
script on how we uh how you choose
animal protein versus uh vegetables we
are all conditioned like when you go to
a restaurant what's the M what's the
protein the animal protein and then the
vegetables on the side it's like almost
an afterthought what I recommend you do
is that you choose the vegetable which
might be located on the main plate as
your primary like focus on that and then
supplant it add the animal protein or
the the non-plant protein on the side as
the side dish or the condiment so flip
the script on that and you'll instantly
be eating more of a whole food
plant-based meal so that's one thing you
should be doing in order to be able to
uh push things down uh the weight loss
Journey the second thing I think is so
important to emphasize is don't put too
much food in your plate I mean it sounds
really logical right if you put a ton of
food in your plate and especially if you
belong to The Clean Plate Club which I
tell everybody to quit all right uh
there's no reason to do that just don't
put as much food on your plate uh I
would say uh whatever your eyes want to
put in your plate whatever you're used
to putting in your plate leave a third
of it off all right just only take two3
and don't go back for seconds and this
limits the number of calories that
you're putting in your body even healthy
foods are can are full of calories and
so you by eating less overall you'll
actually get towards your uh weight loss
Journey it'll actually start you off in
the right uh Direction now I did mention
to quit The Clean Plate Club
because many of us were brought up maybe
it's your grandmother maybe it's your
mother maybe it's the lunch lady in
grade school told you to make sure you
clean up everything on your plate no
reason to do that all right especially
if somebody else served it to you like
it wasn't your choice to pile the plate
High I know like sometimes you go to a
restaurant and they give you such a
monster mound of food on your plate not
only is it wasteful but it's not you
know it's not going to be healthy for
you to clean that plate up and yet you
know like we are we feel guilty if we
are not cleaning that plate I'm going to
liberate you for that I'm going to give
you permission to say leave food on your
plate it's not your problem the server
or the chef put too much food on the
plate eat uh slowly uh be mindful of how
much you're eating and stop when you're
satisfied like okay I feel pretty good
about that and don't feel like you've
got to clean the plate um and and stop
before you're full stop when you're
satisfied but before you're full and
definitely not when you're stuffed all
right think about your Thanksgiving meal
or a big holiday meal you're at I mean
we've all been there you know you've
been hungry all day looking forward to
it you pile your plate with food you
clean it up eat all of it because you're
so ravenously hungry and and it's
delicious you what do you do you go back
for seconds I told you don't go back for
seconds and I told you not to pile your
plate but these are the holiday
experiences we've all had and you take
seconds and and you know you're talking
to people and and you start eating and
you know all you do is take a couple of
bites of your seconds and you'll know
that you went from being satisfied to
being full and then going overboard now
you just have even a few more bites boom
you are over the edge and you're not
going to feel good and you know you're
not going to feel good right and yet you
keep on eating it that's really that
that food coma that sometimes people
talk about uh after a a big holiday meal
don't do it all right and so quit The
Clean Plate Club I'm giving you
permission uh on doing that the other
thing uh another tip is don't eat after
dinner all right like why would you want
to eat after dinner you just had dinner
and uh and and don't no l late night
slacks no dessert like really really
late um don't munch on something uh
after dinner while you're watching your
favorite show whatever it is when you
put your dishes away after dinner or
when you're done at the restaurant you
know and you've paid your bill that's it
you've had enough for the day there's no
reason for you to continue to eat
because you've been fed and by not
having late night Meals late night
snacks late night desserts reaching for
that one last whatever before you go to
bed bedtime snack by not doing that
you're not putting extra calories that
you don't need in your body all right
and the other important reason of eating
fewer calories not not loading extra
calories is that if you eat late after
dinner you put food in your body your
blood sugars go up your insulin will go
up to chase your blood sugar because the
insulin pulls the blood sugar into your
cells so you're storing the energy all
right into your muscle and your fat uh
but when the insulin's up guess what uh
your metabolism can't shift into fat
burning mode so that only happens when
insulin levels are down so when you have
a late night snack all right or bedtime
snack boom you just just shot up your
insulin it's going to take a few hours
for it to actually come back down and
until it comes down your body can't burn
fat so if you want to actually take all
the time to actually lose weight burn
fat and you can do it while you're
sleeping by the way because sleeping is
fasting when you're fasting and your
insulin levels are low it's going to
your body's going to switch into fat
burning mode uh you don't want to be
eating a late night snack because you
kind of throw off the whole system and
now even though you're sleeping your
body's still dealing with high insulin
it can't quite turn on the engine all
right so the point is uh uh don't eat
after dinner when you put your dishes
away or you pay your bill at the
restaurant that is it for the day you're
done all right that's a good way to
actually U push getting uh your your
weight loss journey and then finally
another really super logical easy easyto
do tip is to be physically active every
day all right you don't have to have a
trainer you don't have to belong to a
gym you don't have to you know be
training for a marathon just go for a
walk 30 minutes a day briskly okay put
your earbuds in go ahead listen to some
music that can relax listen to a podcast
learn something that 30 minutes will be
over before you know it walk uh uh
deliberately all right get your heart
rate going uh and if you're not
listening to anything go with a friend
go with a partner you know go with
someone in your family go for that
stroll after dinner that's actually
something you see in many of the ancient
cultures where people actually have
longevity is that the older people are
still very Physically Active they're
moving around walking is a good thing
you know we weren't uh we didn't evolve
out of the swamp to uh you know be
shaped to fit into a car or or a couch
right so go for a walk it's actually
good for you these are some of the easy
tips that you can do to lose extra
weight all right next question is look
people who are trying to lose weight
they fall into a plateau they get into a
weight loss Plateau they can't seem to
lose more uh fat they it's kind of like
the the rest of their fat like
stubbornly stuck there what advice Dr Le
would you give them all right well I
would say if you feel like you're stuck
a place you can reach that's easy to do
is to start some intermittent fasting
extend your intermittent fasting so let
me explain briefly for you when you are
eating you're not fasting when you're
eating you're storing energy because the
food you're eating is fuel when you put
fuel into your body your body's
metabolism fires up and the whole job of
your body at that point uh when in the
daytime when you're eating and there's
there's blood sugar there's there
there's fuel in your body is to produce
insulin and that insulin will draw that
energy in so you can actually use it all
right right um and that's why you want
your insulin sensitivity to work because
that that makes your your your draw of
fuel much much more efficient all right
now the key thing is that when you're
fasting not eating insulin levels go
down and when insulin levels go down
your body shifts gears like a Ferrari
like your body's like a race car when
you're not eating and your insulin's
down you shift gears you get into the
fast lane and now your body the race car
is burning is designed to burn fuel
burning fat all right and so basically
uh when you're fasting you're actually
burning fat that's metabolically how
this actually works and then and and
although you might actually get you feel
hungry in the beginning when you're
fasting be moderate don't overreach when
you're eating extend it you've heard
about the 16 hours 168 fast 16 hours of
not eating eight hours of eating listen
12 hours will even make a difference 12
hours don't eat 12 hours eat and if you
really feel like you're stuck on a
plateau go ahead and get that 16 hours
of not eating um here's how here's how
easy it is to do let's say you eat
dinner at 7 the night before you stop
eating at 8 put the dishes away don't
eat again let's say you go to let's say
you go to bed at 1100 that's 3 hours of
not eating instant levels go down for 3
hours then from 11: to 7:00 you're
getting eight hours of sleep because we
know 8 hours of sleep is a good number
of hours 3 + 8 is 11 all right uh that's
11 hours now let's say you skip
breakfast all right you're getting up at
7:00 in the morning you skip breakfast
uh and you wait until noon to eat that
so you're getting up at 700 and you
don't eat until noon lunchtime now it's
11 plus 5 all right and guess what
that's 16 hours so that's a simple way
to build it around sleep time to be able
to get that 16 hours now people who
really want to lose weight and are
really disciplined if you you can go
longer I mean people go on fast for more
than a day hey it's pretty intense um I
know people who are in uh uh the cancer
metabolism field will tell you that
listen you can not eat for a day you can
go on a water fast it does switch your
whole metabolism around uh uh in in a
beneficial way in the beginning and
within a day or two you'll actually
start to lose weight all right that's
just what happens when you don't eat
over a period of time think about it if
you ran out of gas in the middle of the
desert and you started walking uh and
you were not anywhere near like and you
couldn't eat it you had nothing to eat
for days guess what you know in a day or
two you're going to start dropping
weight big time and at the end of the
day they're going to find a skeleton and
you'll have lost all your weight all
right so uh fasting can be extended and
you want to do it probably under the
supervision of a doctor in any case if
you're going to do this kind of uh
extreme fasting you want to do it uh
under the guidance of a medical
professional you're primary doctor or
nutritionist who can actually guide you
to make sure actually safe but that's
actually uh one thing that you can
actually do is to um increase your
overnight fasting uh and that's how you
can uh kind of get to uh jump start uh
your fasting now the other thing I
recommend that you do is to keep a food
D diary because you might find when if
you are on this plateau and you're
saying man I'm actually doing everything
I possibly can to lose weight if you if
you actually write down what you're
eating every meal what time you eat how
much you eat what what the ingredients
were all right it it's a little bit of
work but you document it for a week
breakfast lunch dinner or whatever
you're eating Monday through Sunday okay
to get that seven days then step back
and look at it and I bet you will find
that you didn't realize there were some
things you were doing that are easy to
eliminate like certain foods you might
be eating that aren't good for you or
that you're overeating and you go oh you
know what maybe that's why I'm in a
plateau and address just those things
document what you're actually doing take
a diary it's called a food diary it's
how researchers actually do it and
recording your food the food that you
eat will help you identify things that
you forgot about that actually prevent
you from losing weight once you see what
you're eating how much how often you'll
most likely have some clarity on what
you can do what steps you can take next
in order to be able to actually move the
weight loss to the next level I hope you
learned something that you can actually
put to use and I will see you on the
next video Dr Lee
out hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there