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Losing weight doesn’t have to be complicated. Discover 5 science-backed principles for weight loss, including portion control, balanced meals, mindful eating, staying active, and consistency. Simple strategies for long-term success.
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so the last time we are here we are
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talking about nine and popular opinions
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about food and when we are discussing
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these opinions we were talking about
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weight loss
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on today's video we are going to talk
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about five principles that a weight loss
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diet must have and perhaps you're
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wondering why am i always talking about
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weight loss so most cardiovascular
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diseases are directly caused by our food
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choices our lifestyle changes amongst
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other causes of course
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and because these cardiovascular
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diseases like heart attacks heart
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problems hypertension are on a high rise
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and they pose major threats in the
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health of most people then there is an
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obvious need to worry about your weight
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so most overweight and obese individuals
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always get into this weight loss journey
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and soon enough they become at mercy of
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their own demon the rebound effect
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the weight comes back in bigger than
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they ever before and it's very
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devastating so usually there are these
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defense forces
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that motivate our weight loss journey
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you know the need for well-being you
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just want to be healthy maintaining a
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healthy lifestyle number two is they
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need to feel attractive and seductive
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there is always a need to fit into a
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certain group you get into their weight
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loss journey because you want to fit
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into a certain group and there is also
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the fear for illnesses like diabetes
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so maybe just maybe
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getting to have some principles in that
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weight loss that you choose in that
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weight loss journey that you're studying
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can really help you
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towards achieving the goals that you
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really desire
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hello and welcome back to my channel
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thank you so much for tuning in if
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you're new here this is a nutrition and
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lifestyle channel on this channel talk
1:44
about food talk about nutrition i give
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you very easy tips and tricks that can
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help you
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maintain a healthy lifestyle so please
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consider subscribing and turning on your
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notification bell so that you don't miss
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out on the videos that i post
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so the very first principle is that you
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cannot lose fat by eating fat from other
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sources
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okay
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if you're in that weight loss journey
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then lipids and fat should be your
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number one enemy because eating fat is
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like eating another animal's
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fat reserves
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okay
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we find fat from most meats like beef
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pork we also use fat and oils to cook
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our meals so excessive use of fat and
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oils when cooking and also eating these
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extremely fatty foods like french fries
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you know hot dogs sausages can really
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increase your weight without even you
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noticing it
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so you do not want to eat this far to
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the extent that you end up paying with
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your own life you know because of the
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very high cholesterol levels the key
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word here is moderation you really want
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to limit the amount of these fatty foods
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that you're eating and also the amount
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of fat that you're using when you're
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cooking so the key point here is limit
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the use of fats and lipids as much as
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you can
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because this is going to help you
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towards your weight loss very fast
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so the second principle is you need to
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limit
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your use of simple carbohydrates
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okay
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there are these low sugars from
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whole grains from the cereals the grains
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from the legumes and starches
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this is what we usually recommend
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but there are these quick penetrating
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sugars that are the bad guys here you
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know from the sweets the biscuits the
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cakes this over processed foods usually
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contain very simple sugars
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so the problem here is that when you're
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taking too much
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simple sugars these quick penetrating
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sugars you're increasing production of
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insulin in your body because obviously
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when there is too much sugar in your
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bloodstream there is an increased need
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to get the sugar the glucose from the
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bloodstream into the cells so that it
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can be used for energy
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so when there is too much sugar in your
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bloodstream
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that means there is increased need for
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insulin production and when insulin
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production goes up it encourages fat
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production and fat storage
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so you see we encourage
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slow sugars from whole grains from the
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legumes from the starches
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because they will go into the
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bloodstream slowly and the production of
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insulin will not go high and therefore
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you're also going to be able to limit
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the fat
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storage and fat production in your body
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so eventually eating
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slow sugars
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is going to help you in weight
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management
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as compared to eating there fast
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penetrating sugars from over-processed
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foods like sweets cakes
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juices etc
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so the third principle is do not get
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into a diet that restricts proteins
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but unless
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in cases of medical conditions like
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chronic kidney diseases where we limit
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the use of proteins you really need
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proteins in your diet because proteins
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as compared to carbohydrates proteins
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get digested slowly
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because of course because of the strong
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amino acid bonds they get broken down
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slowly and what this means is that you
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remain satisfied for a long time
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that will limit the amount of portion
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size you're going to eat also the
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frequency and the number of times you're
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going to eat in that day
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so proteins are usually more
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indispensable
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as compared to carbohydrates because
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your body can still get the glucose from
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the meats from the proteins and even
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from the fat
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okay
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besides eating proteins will help you
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lose weight without losing your muscle
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and skin tone you know when you're in
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this fast weight loss journey and you
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lose your weight very very fast you
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realize that your skin starts to harm
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but when you include proteins in that
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diet of yours you're able to maintain
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your muscle and skin tone at the same
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time you're going to lose weight
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besides proteins are also important for
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adding skin healthy hair
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and general tissue strength so you
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really need to keep proteins in your
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diet if you want to maintain a good
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general health the principle number four
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is a diet that does not encourage intake
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of sufficient amounts of water is a bad
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diet
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okay not only is it ineffective
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it leads to buildup of too much waste
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products in your body which eventually
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leads to increased
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weight
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okay
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because burning of these foods be its
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carbohydrates be it proteins has waste
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products for example if you you are in a
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pure protein diet there is a waste
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product uric acid and when there is a
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build up of uric acid in your body it
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overwhelms your kidney okay and when the
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kidney is overwhelmed that means there
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is too much waste products that remain
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in your body there is buildup in your
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body and if you're in a habit of
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taking your weight every time every time
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you see a weight scale then you're going
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to get very discouraged
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the more the water you drink the more
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you go to the washrooms
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the more you increase your power the
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power of your kidneys to eliminate more
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waste products and eventually weight
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loss the key point here is losing weight
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is more about eliminating as it is about
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burning the more calories you're burning
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the more the waste products the more you
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need to eliminate them so drinking a lot
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of water will help you eliminate these
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waste products
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quite easily and therefore you're able
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to achieve your results very fast the
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last principle here is stop
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the table salt habit you know salt is a
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low-key culprit because it's not
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mentioned in most weight loss diets
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okay most foods already contain salt so
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that's all that you add on the table is
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almost unnecessary besides salt
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increases salivation which in turn
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increases appetite and when your
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appetite is very increased that means
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you're going to serve larger portions
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and also going to eat more frequently
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than you should
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this is not good for that weight loss
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journey
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okay also too much intake of salt leads
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to water retention and water retention
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means fluids are stuck in your body that
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is
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obviously that is more weight gain
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so the key point here is to reduce the
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use of table salt as much as you can
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because most of these foods already
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contain salt so these are the five
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principles that our weight loss diet
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must have
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you see going through these principles
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you realize that there's one or two
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things that you worry doing right we are
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talking about
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the proteins you d you need you really
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need to have proteins in your diet you
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need to drink that more water you need
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to limit the use of simple carbohydrates
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you need to limit the use of fats and
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lipids and lastly you need to quit the
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table salt habit i hope this video was
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helpful to you
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watch my previous video about unpopular
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food opinions and leave your comments
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if this video if this video has been
9:11
helpful to you remember to like share to
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your friends and family and don't forget
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to subscribe until next time
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bye
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