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so i've been trying to make this video
for you guys on
how to lose the last 10 pounds
for
about an hour
and there's construction going on next
door
and i can't get anything done so we're
just going to roll with it so if you
hear
a massive crash or explosion in the
background
it's just the contractors across the
street now then how to lose
the last 10 pounds why is this so hard
um or the last five pounds right well
we're talking about vanity pounds and
they're called vanity pounds for a
reason because it has nothing to do with
your health and everything to do with
your personal aesthetic so it's kind of
like if you want to be a six instead of
an eight right or you know for me i'm
tiny tiny human i i like my body at
about 115 pounds
121 i don't like it so much i start to
feel like i'm losing definition
i like my boobs better but i end my face
better but i don't like the rest of my
body i like to be a little bit lighter
so that's vanity pounds i'm perfectly
healthy at 120 120 223 pounds i'm also
perfectly healthy at 115 pounds but it's
difficult for that reason
so when we're talking about this tiny
amount of body fat that you want to shed
off because you like a leaner aesthetic
that doesn't necessarily mean you're
healthier so your body gets a little
nervous right so your body's going way
way
whoa chill out for a second here right
i'm
a perfectly healthy weight i'm in great
shape and all of a sudden
my energy intake has been dramatically
reduced because i see a lot of you guys
try to like manhandle those vanity
pounds it's like i
freaking went to the gym and i ran a
marathon every day this week
and i ate nothing but air souffle and a
speck of dust and it didn't come off
well
yeah because your body doesn't really
have weight to lose
right
and when you are really pumping out
energy
you're burning calories you're going
crazy and you're taking in less energy
your body is going to be like i can't
sustain this this this energy deficit is
unsustainable so
your metabolism a function of your
metabolism
is your basal metabolic rate essentially
how many calories how much energy does
it take for your body to function over
the course of the day through
involuntary bodily functions like
breathing
hair growing right for you if you sat
like a lump
how much energy would it require for you
to live the blood to pump through your
veins and so on
well a lot of this in large part is
dictated by your hormone balance and you
guys you guys know this stuff right it's
think it's everything from your estrogen
levels your testosterone levels dhea
your hunger hormones fat storage
hormones like cortisol all these
different hormones work together
to do a host of things one of which is
determine
how much energy your body is burning in
a day okay
so now what happens because your body is
a dynamic homeostasis it's responding to
a dynamic environment and trying to seek
equilibrium so when you are reducing
calories like crazy you're working out
like crazy
your body is like okay i this is nuts
like what am i gonna do melt away
so
it will shift your biochemistry and slow
down your metabolism
and release more
fat storing hormones hormones that help
to store fat that tell your body hold on
store fat
so it can actually trigger a plateau it
can mess up your metabolism over time
so it's actually really easy to do the
vanity pound thing
easy is wrong simple it's simple
not necessarily easy so the key is we
really don't want to create a huge
calorie deficit you want to be at about
500 calories a day
so if you're going to go by the
generalization
and while it is a generalization it has
it is very accurate i've been doing this
quite a long time i've used the simple
math very effectively for years and
years and years and years and years and
years
and i don't have a little device i make
money on giving you this this
information it's very simple simple math
free
so
if a pound is around 3 500 calories
and you're burning
500 calories a day you'll drop about a
pound a week
that'll take you about a month maybe a
month and a half to lose your vanity
pounds
it's nothing
it's nothing in the scheme of things and
you don't slow up your metabolism in the
process
so
if
i'm working out and i'm burning
2200 calories i really don't want to eat
less than 1700 i don't want to over
train don't do more than let's say
maximum 5 hours a week max maximum
and if you are doing that you got to eat
more to make sure that your deficit your
energy deficit isn't great right because
then your body will freak out and hold
on to everything because it doesn't have
weight to lose
very different than needing to lose 30
40 50 100 pounds your body wants to drop
that weight it does not want to drop
vanity pounds so you kind of gotta trick
it another thing is part of that might
be water weight so we know how to drop
water we drink more water the more water
you drink the less water your body holds
onto
and just don't slam sodium
be moderate with your sodium intake
don't go over 2 000 milligrams unless
you're an extreme athlete who's sweating
all the time eat potassium-rich foods to
help flush out any excess bloat things
like bananas it's very easy google
potassium-rich foods you'll figure it
out
that's it right drink water get your
sleep don't overdo it on the sodium eat
potassium-rich foods you'll flush out
some bloat which is probably a pound or
two of the vanity way you don't like
anyway
literally i will drop if i drink water
all week like until every day i drink
enough water so my pee looks like
lemonade sorry i don't mean to be gross
but that's how you know you're hydrated
um or at least let's say 64 ounces of
water a day
i will drop a pound and a half of excess
water weight that i'm holding on to and
look that much leaner by the end of the
week so we're doing that we're drinking
our water get your sleep so that we can
optimize the hormones that burn fat and
boost hgh
all those good hormones that manage
appetite and help to burn fat and
maintain muscle sleep
we don't need to get into the science of
it just do it seven to eight hours
cut out complete so try to avoid
the refined grains the processed sugars
and you really want to get lean cut the
booze
just do it it's like it'll it'll like
like that cut stop drinking for a month
up the water and sleep that alone should
get it done
but
you cut out a ton of white flour white
sugar cut the booze up the water hit the
sleep no more than 500 calorie deficit a
day and in a month
maybe two if it's 10 pounds you'll get
there promise you
no problem now piece of cake
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