The tenth mistake that happens in your daily life and is not letting you lose weight is skipping meals or taking too long to eat. Many people wake up, don't drink coffee, and then rush off to work, drink black coffee, and just go to lunch and then go back to work like crazy. What is the issue here?
The problem is not that you go too long without eating, but rather what you do when you eat. People go a long time without eating, and when they do eat, they are hungry. And then, you end up eating a lot and most of the time, you eat junk food.
This causes you to have a very high calorie density. You haven't eaten all morning, but when you have lunch, you end up eating a very high amount of calories, and this will, in the end, make you gain weight. Oh no.
Not there! The 9th mistake that happens a lot, and you will now see if it is happening to you, is eating too quickly. People often eat quickly, sometimes they don't even realize they've eaten, and this causes you to eat more than you would if you had been chewing calmly.
It works like this, you start eating, your body goes into that "I'm hungry" state, the food starts to arrive in your stomach, and after a while it starts to release hormones that go to your brain and say "Oops, now we ate, you can stop. " If this whole process takes a long time to happen, and you eat quickly, your belly is full, practically already opening the button on your pants. .
. Opening the button on your pants is rock bottom. Here, sucker.
And then comes satiety. When you eat slowly, the food starts to reach your stomach, and there's time for this whole process to happen, and then it says "I'm fine. " As a result, you end up eating less than if you ate quickly, and again, we will say that if you eat more, you end up consuming more calories, at the end of the day these calories are left over and become lard.
The 8th is a danger: - frequenting obesogenic environments. - Okay? Obesogenic, you must have already understood, it is an environment that leads you to obesity, it leads you.
. . Is it an environment with a lot of fat?
Not necessarily with fat people, it's an environment with habits of consuming a lot of calories, and we're going to talk about both food and drink. People who drink a lot can also be characterized as an obesogenic environment. Grandma's house has pasta, fried chicken, - and then there's always dessert.
. . - Mayonnaise.
. . You have to have it to make it look good.
There has to be farofa, and in the farofa, bacon. And with that, the environment will provide you with and will influence you to eat. It is interesting that you start paying attention to obesogenic environments.
I'm not telling you not to go to your grandmother's house and not eat at your grandmother's house, but to have an antenna connected. Start paying attention to these environments. The 7th on the list is the favorite of many: it's the idea of pinching things.
If you go too long without eating, you start to feel hungry, and you say "I'm going to have lunch in 2 hours", - and then you snack on something. - Biscuit. Social club, snacks, like Doritos.
. . what else, Rani?
- An encore! - Bis. .
. You're really fat. Shut your mouth!
The problem is not snacking on these things, but what she is going to snack on has a high amount of calories. Not only that. Do all these things we talk about contain carbohydrates?
He has. It has a lot of sugar, and it is a carbohydrate, and it has a lot of fat. That's why it's very palatable.
Everything that has a lot of sugar and fat together is excellent, it's delicious. Good for the taste, but it doesn't fill you up, so you eat and eat. And then the sum of these two will contain a lot of calories.
In the end, you will eat a lot of calories and not feel full at all. A high consumption of calories will lead to you getting rashes. - Oh my God, I'm fat!
Ranizito talked about Bis, and let's go to the 6th on our list, the consumption of sweets. When we think of sweets, we think of high amounts of carbohydrates. If this is part of your diet, there's no problem, because in the same way that you eat rice to have carbohydrates, you can eat sweets to have carbohydrates.
In fact, there are strategies used with these foods, and even the Muscle 60D guys, when they sign up, receive a personalized diet, and we put it on, oddly enough. You see it there and say "I like this candy, I want to eat some of it every day. " My nutritionists will put it in your diet exactly so you can feel comfortable doing it.
The problem is not the consumption of sweets. And yes, your exaggeration, or else you think it's okay. The person is there, they're even on a diet, but they think "If I just eat one Waltz Dram, it won't be a problem.
" At the end of the day, if we think about these foods, and I'm going to talk about these sweets themselves, the calorie density is high, and calorie density is that it has a lot of calories in small portions. You will consume a lot of calories and you will feel cramped. The 6th on the list is new to me, I didn't know this term, I heard it from Dr Felipe Donato, I thought it was wonderful, I even wrote it down, and he talked about "comfort food.
" What comes to your mind, Ranizito? - Food that is comfortable. - That brings comfort, that is practically a hug, that highly palatable, delicious food.
For example, grandma's house is full of comfort food. That drawer you have on the editing table has some comfort foods in there. And comfort food is the food you eat when you're stressed, when you're upset, when you're sad, at a time when something bad happens in your life, you're a little depressed, and many people end up eating food as a means of escape.
" She is upset about something, and instead of working on this feeling, this thing that happened, she wants to kind of buffer this feeling with food that will bring a lot of pleasure, release serotonin, which are foods with high caloric density. And let's talk again about sweets, cachaça, which people go to the bar to drink, or open some wine, drink whiskey, and then if they turn to the sweets, I can clearly see the image that the person was upset, they get a serving of ice cream , go to the couch, turn on Netflix, crying and eating ice cream. He will remain sad, but now fat too.
The problem is not that you drink beer or eat ice cream, but that you consume it in an uncontrolled way, and for reasons that will only take you downhill. Let's talk about snacks now. Ranizito, give us an example of snacks .
- Doritos! Doritos are a good snack. What else?
My head feels a little bad, I think I need a snack. All Doritos came to mind. Only Doritos came.
. . We can think of chestnuts, the famous nuts.
- A little peanut. - Peanuts. .
. Snacks can come at snack times, we've already talked about that, but they can come at other times of the day. What's wrong with you consuming these things?
First, ultra-processed food, if it is ultra-processed, your body does not need to process it, and it facilitates digestion. - Food that has a lot of fat and sugar. - So this first one is good.
Of course, you will eat, it will go down quickly, and you will continue eating. It doesn't have protein, which is an important macronutrient for satiety. In other words, you will eat one bag of Doritos after another.
Guys, there are a lot of calories in there. You will be eating a lot of calories, you won't realize it, and at the end of the day you will be in what we call a calorie surplus, consuming more energy, more calories than you are using, so you end up having calories left over. There are calories left, what do you want, Ranizito?
Lard! Turns into lard. This also applies, as I said, to nuts and peanuts, sometimes people say "I'm going to eat nuts because they're healthy", "I'm going to eat nuts, they're good for the body.
" It's really good, but if you eat this stuff in large quantities, it's full of fat! In other words, you will become a healthy fat man. This is simply not possible.
The 3rd on the list: we are in a society that makes a lot of mistakes, and most likely you also make this mistake, neglecting sleep. When I talk about this, first, get little sleep. This is a sin.
Second, poor quality sleep, or sleeping late. This one is the champion, people commit like hell. To give you an idea, the ideal is for you to go to sleep at 11pm at the latest.
Nice you go to sleep around 10pm. Your body works much better this way. But let's bring all this up: first, what we see as recommendations from sleep experts is to sleep 7 to 8 hours, sleeping more than that is bad, sleeping less than that is also bad.
When we talk about quality of sleep, it is when you sleep and wake up rested, wake up in a good mood, in a good mood. If you don't wake up willing and in a good mood, without feeling rested, your sleep is of poor quality, and the idea of sleeping late means you don't respect your circadian cycle, and that 's a sin. There will be people who say "I've gotten used to sleeping late.
" Let's get this straight: since the planet has existed, we're talking about billions and billions of years, the Earth has already rotated around its own axis. In other words, the circadian cycle of the first living being on Earth, and you are the evolution of this thing, do you really think that in the few years of your life you managed to change what your genetics have brought about for billions of years? - My great-grandfather started it way back when.
- Oh there. He started, there wasn't even electricity, it got dark and he went to sleep, there was no conversation. - There was no soap opera to watch.
- There wasn't, the best thing was. . .
There isn't that, sleeping late is for people who are neglecting their health. If we add the idea of keeping your computer, cell phone, all that stuff. .
. Taking your cell phone to bed is a sin, all of this will mess with your metabolism, secondly, it will make you hungrier the next day. There is a study saying that it increases appetite by more or less 300 calories just from a bad night's sleep, and these 300 calories on average will be from highly palatable foods.
We have neuroscience studies showing that when a person sleeps poorly, they begin to deactivate a part of the brain called the "prefrontal cortex", responsible for measuring the consequences of our actions. In other words, if you are there, you are one of our Muscle 60D students with a cute, excellent diet, and then you have to follow the diet, but you slept poorly. And then you say "I'm just going to eat this Ouro Branco, here.
" "Wait, it's not on the diet. " "But everything is fine. " And you eat, because your prefrontal cortex is a bit lazy.
Now if you sleep well and say "I want to eat that White Gold", "You're on a diet! " Being careful with your sleep is a key factor. I take my Sossegarte every night, religiously, which is the one manufactured by OficialFarma that has some compounds that enhance my sleep.
Start paying attention to this. If you want to get to know Sossegarte, the Official link is below, there is a LALA discount coupon, let's sleep better. The Top 2 on our list that won't let you waste your lard: you don't take a lunch box to the places you go.
"But I eat somewhere random! " How many times have you come across situations where you ended up eating food that was completely unhealthy? All the food you find outside your home will rarely be healthier than what you make at home, or with that lunch box you bought that is part of your diet, and there's still something cool about it: in the past, when we opened a lunch box Somewhere, people were looking at us dirty.
Not today. When you arrive somewhere and open a lunch box, people say: "Oh, disciplined, huh? I'd like to be like that.
" Today it's kind of trendy, so take advantage of the trend and get rid of the filth. - I won't do anything! - The Top 1 on our list that won't let you get away with it is not quantifying what you eat.
Do you know how many grams of rice you ate in your meal just now? This shit is here on the channel . People say they watch candy and eat Lalá!
I'm in favor of the fun. Do you know how much rice is on your plate? Do you know how much protein?
Of meat? Of chicken? I don't know.
It's important to know, otherwise you'll become Leônidas - from Thiago Ventura. "A little more. " - Mine is 300.
In a little while you'll have a bricklayer's plate, but you didn't work like a bricklayer. It's interesting, man He ate all that and he's in a dry shape. If you have no idea what you are eating, there is no way to adjust and you will most likely be eating more than you should.
Food scales should be as common in a kitchen as a microwave oven. You won't say that you don't have the money for it, because you're a bum. There are scales that are cheap and cost 10 to 20 reais.
I can't accept that you don't make this investment in yourself. And speaking of investment, you will invest time in this video here. You are going to watch this video now, it is important to improve the quality of your sleep, and not only will it help you lose weight, it will also help you gain muscle.
This video is essential for you.
