How To Lose Weight | English

do you want to lose weight and you want

to do it the scientific way then stay

tuned and I'll tell you more how to go

about it

I'm dr. Mirza saying do subscribe to our

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we talk about weight loss so how do we

do that before we go to that I think

we'd need to understand what causes

weight gain in the first place and thereare multiple reasons so one of the

reasons is insulin resistance

insulin resistance causes weight gain

weight gain causes more insulin

resistance and we are in a vicious cycle

sosometimes patients may say to me look

doc I really don't need much but I can't

seem to lose weight and they could be

telling the truth because their insulin

resistance is simply not making it

possible for them to lose weight because

they don't go about it the scientific

way there number of other reasons why

you could have you could gain weight it

could be hypothyroidism

vitamin D deficiency sleep disorders

sorry low testosterone sedentary life

lifestyle lack of exercise physical

activity PCOS congestive heart disease

and many many other reasons and the

reason those are important because that

is part of what we need to address if

you have weight gain you want to lose

that weight we need to know whether

something is happening inside your body

the black box that the body is what is

going on inside and rather than just

focusing on the weight and the diet so

first of all we want you to start upwith a weight loss session where we go

through a number of things with you and

we'll be talking about what is the

normal blood glucose level what doesinsulin do in the body why why do wehave in

what's the purpose and what the damage

can do if we spike it too much we'll be

talking about glucose we'll be talking

about carbohydrates proteins so that you

have a very good understanding of what

really happens and how you gain weight

apart from the reasons I just mentioned

right before so the weight class session

is the key here because we want you to

really understand what's happening and Ithink it's also much more motivating if

you know why were you doing what we're

doing it's not like we just hand you a

plan and say this is what you need to do

yeah we want you to understand the

process and how we go there I've reached

our goals and we need to do measurements

here so with the measurements we can see

your waist to height ratio your waist to

hip ratio we can calculate your BMI your

BMI may not change but your waist to hipratio may be changes or waist to heightratio may be it changes your blood

pressure may go down even if your weight

is not moving so we need to be able to

understand what is where is your body

today we need to establish a baseline so

that we can use that in our further

assessments down the road as you lose

weight or even if you don't lose weight

we need to understand why is that you

are not losing weight it's because

you're increasing your muscle mass or is

it simply because it's not working foryou are you cheating or are you eatingsomething that you don't reallyunderstand we're not part of the diet orthere could be other misunderstandingsit could be in the way we explained itwas not correct so there are number ofthings we need to look at to be able to

guide you and the measurements are part

of that process and we need to diagnose

also so we need to know again as I said

there are number of courses and number

of reasons why you could gain weight we

need to know if you have a vitamin D

deficiency if you've got hypothyroidism

if you have ferritin or iron deficiency

that could hinder you from losing weight

so we need to know that we need to from

your history try to assess what is

important in your case what kind of

information are we lacking what kind of

things we'll do we suspect do you have a

fatty liver situation should we address

that how do we address that so we need

from a medical perspective we need to

know where we are starting out from not

only just with your measurements but

also with your the black box that thebody is we need to know to understand

what's happening inside you and I think

that's why it's important that you are

followed by doctors so that we actually

know what is the way to follow up on you

and what measures do we need to take and

then of course we can't really talk

about weight loss and not talk about

diet because one of the reasons we are

gaining weight is for the modern food

that we are eating processed food a lot

of carbs fast food is going in cakes

chocolate smoothies shakes you name it

soft drinks going to the cinema and

munching on stuff all the time

so we of course need to talk about

weight well we have primarily two ways

we want to work with you with weight but

we are not stuck in one place it really

depends on your situation but one of the

two most common methods we apply is

either

ketosis ketosis can be if you are new to

all this it can be something that is

overwhelming and fortunately you don't

really need to go into ketosis to be

able to lose weight low carb high fat is

enough now what is low carb it really

depends on your situation we might

define 20 grams of low Cup

20 grams of cop a slow couple we might

also go for 30 50 or even more depends

on your situation so my mother she we

took her off insulin in one month's time

she had been using it for 15 14 15 years

16 years and we took her off insulin in

one month over 4 months we took her of

total 5 medicines including insulin now

she was doing low carb high fat had we

done a ketogenic diet strictly she might

not have been she might not have been

able to follow that diet and she had her

cheat days also so had we done it with

the the ketogenic diet I think would

have reached the same place in maybe two

months and it happened four months but

rather reach your goal in four months

they're not reaching a goal at all so

it's not really a disaster if you if you

feel there are certain things that we

need to adjust we need to adjust it

would need to try to work with yoursituation like I did with my mother werelow carb high fat and straight not evenstrictly low carb but a modified low

carb high fat that actually could work

in her situation and with that she came

off five medicines in four months would

have been faster with just ketosis but

what's the hurry she has been doing this

for 14 15 16 years with the insulin she

has been taking blood pressure medicines

for 30 years plus so whether it takes

two months or four months the important

thing is that she sees the change she

feels the pain in her shoulders her back

is going away she feels fresh and she

feels related to her whole body's to

urinate it so that's what's really

important is that we are working and weare moving in the right direction so

apart from the food we also look at

intermittent fasting so it's not just

about what you ate it's also about when

you eat it

intermittent fasting there are number of

protocols you can go for 16for a 16-8 16 hours of fasting eighthours of eating you can go for 20 for 20

hours fasting for eating

I personally mostly do one meal a day or

I do 20 plus for 20 hours fasting 4

hours of eating window and you eat to

satiety regardless our plan is whether

you go with or without intermittent

fasting you eat to satiety so you don't

really need to worry about going hungry

all the time that's not what we want you

to do we want you to do something that

is actually sustainable in the long term

so we can use the ketogenic diet we can

use low carb high fat we can use

intermittent fasting it can be used in

combination the diet and the

intermittent fasting in combination we

can also do extended fasting may be on24 hours 36 hours 3 days but usually

that is not something really really bad

about for weight loss but if you're

looking for some health benefits or to

offer G then we might look into that

also and we might recommend you that if

there are certain reasons why if you

have some severe autoimmune disease or

other reasons inflammation going on in

your body and then we might say well okapart from the diet of part from theweight loss let's look into this alsoexercise so I believe exercise is very

important it's very good for your health

you need to exercise your heart yourbody your arteries your blood pressure

your diabetes nearly from every

perspective exercise is good but as far

as weight loss space specifically

concerns you don't really need to

exercise to lose weight you need to just

work with your food and do it the

scientific way rather than just doing ina random pattern and just following the

well unfortunately a few official

guidelines in many countries are notreally powerful but exercise can be good

for your health you don't need it for

the weight loss may be to contribute upto 20% if you do exercise I do recommendyou do it because it's good for you you

you will be more healthy and your body

will be more healthy you thought you

would be more sustainable and your

endurance will increase so exercise is

good not required for weight loss but I

still do recommend it so then the last

point is for law we need to follow up on

how things are moving ahead forward or

if they're not moving forward we need to

find out what's wrong we need to see

whether your general health is improving

we need to look into your well-being we

need to take the measurements say if

your weight is not moving anywhere you

started exercising you started our diet

plan you could be gaining muscle and

losing body fat but your weight is stillwhere it needs to be sorry your weightis are moving and but your waist to hip

ratio is better your waist to height

ratio is better and we could be still

happy with that because it indicates

it's just a reflection of the fact that

muscle one kilo muscle takes up lessspace than 1 kilo of fat so if you'relosing in inches and your measurements

are moving in the right direction

your BMI could be completely unchanged

because you haven't lost any weight and

but you are waste to height ratio your

waist to hip ratio is improving we could

still be happy we could also measure

other aspects to say if you had havefatty liver we need to find out whether

your liver is improving or not it's

important to follow those things we need

to see if your vitamin D deficiency irondeficiency is improving is yourhyperthyroidismmoving in the right direction we need tofollow that with the lipids we need tofollow that because say if you come hereyou go home you start searching on theinternet you get frustrated because Iwant you to take high fat low carbs

exactly the opposite of the official

recommendations in many countries and

you might be worried well this isn't

good for me I've already got heart

disease and so on so I may as well tellyou now but

we'll look into this in the follow-up

also so that you get a spe

on your situation but I may as well tell

you now we have a video on cholesterol

and that we do is something I definitel

you should see now dietary fatintake

does not really reflect or change your

cholesterol level in 60% of the people

and in 40% it does actually impact on

your cholesterol level we call those 40

percent hyper responders but the way it

changes is that it changes the healthy

cholesterol in the right direction so

it's actually protective against heart

disease so that is something you might

be very surprised to know as I said we

had this separate video on this and it

will help you to understand why it is

that we're not worried about that

my mother's she had deranged lipids we

still gave her high fat and it still

working in the right direction and the

measurement we must use more we're more

inclined to use this the trick is right

over HDL ratio that is really what wewant to follow because that is a more

precise reflection of your risk of

having a heart disease and others but

these things are important because say

you come here we tell you to take high

fat with you maybe had a question you

couldn't ask it you didn't get time or

you forgot about it you go home just

search the internet and then you maybe

modify your food accordingly because you

are not really comfortable about taking

so much fat and we need to address these

things so that we can make sure that we

are on the same page as we go forward I

think it gives the patient and it gives

us the confidence that things are we are

we we are really on the same page so I

think this is something that can't

really be missed if you have any

question that may pop up from your first

visit to your next visit and you may or

may not have time to speak to us on the

phone or something and it's important we

sit down face-to-face and

the specific questions that you may have

so that again we are speaking the same

language essentially so how to lose

weight if we just summarize we need this

weight loss session we do some

measurements we want to diagnose and

find out what your situation andstatuses we would introduce keto or

low-carb high-fat diet and to meet in

fasting we may also look into other

diets if that's more relevant in yoursituation maybe Atkins would be relevant

or maybe we just need to adjust very few

things and you can carry on as normal

we might help you with the exercise if

you want to do X if you want to exercise

we might direct when you're sitting

sprint interval training or hit training

but it depends on your situation and

ultimately follow-ups so that we know

what's happening now I don't think it

can be done I know it can I know if you

work along with science if you look work

along with your body you really make

sure that you don't work against your

body you don't work against the science

then you can lose weight you can reduce

your insulin or get out of your insulinif you're diabetic you can reduce your

blood pressure medication and you can

move out of your statins there's so many

things that can be done and I've done it

for my patients I've done it for my

family and it's simply something that

you really really need to try out and if

you go with a very strict version if you

go into the ketogenic with intermittent

fasting within a month's time I believe

you'll have tremendous changes if you do

a more modified version maybe two months

and if you want to take it easy but you

still want to have the change maybe

you're looking three to four months but

you will see things I'm proving and the

blood tests will be improving that

measurements will be improving you'll

feel better you

pain should go down a mother had

shoulder pain back pain for a long time

was on medication we took care ofibuprofen and press suitable and she's

more active now than she used to be

before so this is something you really

can't do so do let us know if this is

something you want then we should be

able to help you out so this concludes

our 

on how to lose weight and of

course you're more than welcome to

subscribe to our Channel take the

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updated with our  and if you want

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you're more than welcome to share this

 with your friends and family I

think most people could benefit fromwatching a o on how to lose weight

because it is a huge problem and the

reality is that most countries cannot

really afford to have the obesity that

we see in society but it's

industrialized developed countries or

developing countries we are still in the

same boat as far as our weight is

concerned and it simply leads to so many

problems so better to sort it out rather

than having to suffer the problems later

on in life that's all for nowthank you