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0:00 How to Help a Friend Lose Weight
1:04 Problem #1 - Cutting Calories
1:34 Problem #2 - Low Fat
2:08 Problem #3 - High Carbs
2:47 Problem #4 - Monitoring Steps + Drinking Lots of Water
3:31 Problem #5 - Weighing Daily
4:45 Problem #6 - Six Small Meals Per Day
If a family member or friend is trying to lose weight, but they are having a difficult time, this is most often a symptom of a problem in their diet. The #1 thing to do is help educate them about these problems. I’m going to talk about these issues in detail. Take a look.
1. Cutting Calories
The most common mistake people make with weight loss is cutting calories. It is true that you want to reduce the frequency of meals, but you don’t want to lower your calories. Calorie reductions can cause:
• Slow metabolism
• Constant hunger
• Nutrient deficiencies.
2. Low Fat
You need healthy fats in your diet. Many people try to cut back on fats like butter and animal fat, but this is a mistake. Low-fat protein is actually much higher on the glycemic index. What this means is that it will cause your insulin to spike. The more their food choices trigger insulin, the less weight they’re going to lose. Keep in mind that fat has the least effect on insulin.
3. High Carbs
In the presence of too much insulin, you cannot lose fat. Insulin is a fat-storing hormone. Carbs are very high on the glycemic index. If you are eating carbs, you don’t be able to lose weight, you will have frequent cravings, and you will likely gain even more weight. Cut out the carbs by going on a healthy keto diet.
4. Monitoring Steps + Drinking Lots of Water
This happens a lot with people who try to lose weight. They count steps, hit the treadmill or stationary bike, and drink lots of water, but they still don’t see significant results. Why? Because these things are only effective if you first work on the diet. In fact, exercise only makes up about 15% of weight loss results. Put more energy into your diet, and you’ll see far more results.
5. Weighing Daily
As you’ve probably heard me say before, get healthy to lose weight—don’t lose weight to get healthy. If you put too much of your attention on losing weight, you’re doing things backward. The main thing you can do to get healthy is to work on fixing insulin resistance with healthy keto and intermittent fasting. This can take time, so be patient.
6. Six Small Meals Per Day
Every time you eat, you trigger insulin. If you consume 6 small meals every day, you are spiking your insulin over and over. This makes weight loss very difficult. Instead, do intermittent fasting. This will help fight off cravings, fix insulin resistance, and burn fat.
Educate your friends and family on these points. This will give them the basics to help them lose weight.
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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