Top 10 || Do These EVERYDAY to Help LOSE Weight and KEEP it Off Permanently!!!

i've done so many diets in my life i've competed 59 times in bodybuilding shows the worst thing is always being hungry and having no energy but guess what [Music] coach greg and today i'm going to give you the top 10 tips on what you should do every single day to not only help you lose weight but to keep it off okay if you do these 10 tips you're going to lose weight and you're going to keep it off even if you only do half still gonna work ten tips we can all use some tips they're gonna be simple all of you can do it number one sleep more when you're sleeping you can't be eating and guess what if you don't sleep enough you're gonna have more hunger hormones that make you eat people who don't sleep enough they get hungrier and when you're hungrier it's gonna end up making you eat eventually your willpower dies down and you're gonna give in to cravings and you're gonna binge if you sleep more those chances go way down so please get to bed on time get to sleep and stop ignoring it sleep is one of the most underrated variables in helping you to lose weight we all think we can just stay up all night and some people even think oh i'll just stay up longer and burn off more calories no it's the opposite get your ass to freaking bed number two drink more water it doesn't have to be water fluid liquids that have low calories like my diet mango coke it's low calories no calories no problem people drink a lot of fluid guess what's going to do it's going to stretch your stomach out it's going to send a signal to brain say hey you've consumed something you don't need to eat as much it tricks your body into thinking you're less hungry less hungry going to eat less not only that but that fluid needs to be increased in temperature if i drink a cold pop my body's 37 degrees celsius maybe it's 98 fahrenheit whatever it's gonna have to heat that water and that increases calorie burning you're heating it up it's actually like a thermic effect you're burning calories heating up the fluids that you're drinking number three eat more often i don't mean a hundred times a day i mean more often as in don't skip meals up to five times a day if you skip meals you're gonna end up binging ghrelin increases keeps freaking punching you in the face like mike tyson it hurts eventually you give it and you eat you might have willpower for a while eventually you give in so many people they skip meals i'm gonna have a big supper yeah i skip breakfast and lunch and i don't snack and then i eat big supper bad idea better to be like oh i'm a little bit hungry better have a snack right now so that i don't want to binge later people that snack it's better and i don't mean eat ten times a day and eat candy i mean maybe up to five meals a day doesn't have to be five three but certainly not one if you want to fast that's okay you can fast if you want but i'm here to say it's better to eat more meals spread out throughout the day increase muscle protein synthesis build more muscle and if you're into autophagy and all that and the benefits of freaking fasting why don't you exercise harder than last time because exercising harder than last time will also give you benefits of autophagy as well number four eat less freaking fat fat is so high in calories nine calories per gram versus protein carbs four calories per gram and even alcohol is seven calories per gram eat less fat so many calories it's calorie dense foods things like nuts and peanut butter sure it might be healthy but it's got a lot of calories and listen if you want to lose weight it's not just about eating clean or healthy no it's about eating low calorie dense foods less calories is how you lose weight it's not that it's healthy or not what matters is it's not got a lot of calories if you eat too many calories and you're a surplus you will not lose weight number five eat more protein protein has less calories per gram and it's got the thermic effect of food it takes more energy to break down protein and store it as fat as to break down fat and store it as fat so if you eat the same diet and you have more protein in it you're gonna actually burn more calories through the thermic effect of food not only that when you eat protein it's less likely to trigger you to want to overeat if you start eating bunch of sugar some candies and jelly beans and jujubes and whatever versus some chicken breasts and egg whites chicken breasts and egg whites don't trick you to just keep eating but candies do once you start hard to stop chips start eating this there's a commercial of the chips bet you just can't eat one no i probably can't because i'm gonna keep eating but with chicken breasts i bet you could stop at one chicken breast so think about that when you're eating protein number six drink more coffee why coffee is caffeine not only does coffee have caffeine which is a stimulant which burns more calories by making you move more it also stretches out your stomach and makes you feel full people that drink coffee are more full and if you're more full you eat less freaking food it's that simple it literally works you drink more coffee has a caffeine your stimulant you're gonna burn off more calories through eat non-exercise activity thermogenesis you move around more you're burning off more calories and in the end more likely to be in a deficit and lose weight number seven eat more fruit and vegetables these are low calorie dense foods that fill you up and they're full of freaking fiber sure it's got fructose but who freaking cares people aren't overweight from eating apples last time i looked at a three or four hundred pound person i never thought oh i bet they eat way too many fruits and vegetables nope i usually think ah they probably have slow metabolism and eat junk food and don't know any better they probably don't know that if eating from my cookbook for example all those amazing low calorie dense foods you can eat a lot and not gain weight because they're low calories to get you in a deficit it's gonna fill you up and you're gonna lose weight you're in a deficit that's how you do it number eight go to the gym and lift weights or at least pick things up and put them down heavy things that challenge the muscle stimulus for muscle growth bigger muscles burn more calories take two people 150 pound person that person trains gains 15 pounds of muscle and then all of a sudden they're 165 pounds when they go for a walk when they go for a jug whenever they move they're burning more calories because they're bigger they're going to burn more calories which results in a deficit and allows you to lose weight not only that when you lift weights and you build more muscle you're going to have a faster metabolism muscle is metabolically active fat just sitting there is not really doing much muscle it's twitching and moving around and you burn calories big people think of me 200 pounds almost i'm gonna burn more calories than if i was 150 pounds with hardly any muscle so if you exercise and lift weights you're gonna be a better butter burner number nine move more exercise be active get off your ass get off the couch and move if you move you're going to burn calories you can't move without burning calories physically impossible i keep seeing these stupid studies no it's not exercise it helps you lose weight of course exercise helps you lose weight the more exercise you do the more calories you burn the more calories you burn the more likely you're gonna be in a deficit unless you're an idiot and then just eat six big macs after or a freaking 30-something big macs and try to break records for speed eating no don't do that don't try to break world records for eating the most hot dogs in an hour or 10 minutes or whatever be smart eat the same amount of calories that you're eating but move more and you'll be in a deficit that's how it works number 10 put the freaking fork down put it down or the spoon put it down stop eating so many calories stop every day you can put the fork down you don't have to eat till you're full you don't have to finish your plate you're not six your mom's not gonna say you can't have dessert unless you finish your freaking plate you're allowed to leave some of the food on your plate put the fork down you're full you don't even need to eat till you're full stop eating when you're comfortable okay now if you're starving and you're hungry you need to keep eating but there's a way to eat and eat as much as you want and not be overweight you eat low calorie dense foods get my freaking cookbook i'm not kidding you can try it i did a video with my girlfriend i got her to eat as much as she could following my diet she tapped out at 1800 calories tapped out as if she couldn't consume more i ate what she did and we were at 3 000 plus calories and she was still hungry why because my diet is low calorie dense foods you're freaking full you're stuffed you don't want more and it still tastes great it tastes amazing her diet tasted amazing too it did but i had so many freaking calories that i want to keep eating i'm not full i'm starving the whole day hold it back babe when do we eat tomorrow when do we get to eat again i'm so hungry i ate more calories in her diet and was starving the whole day than i did on my diet what makes sense i want to eat and be full i don't like being hungry do you like being hungry to me it's torture put me in a jail cell and say hey you can only eat three times a day of 2500 calories that's freaking torture that's horrible it's like being in a prison in your own home when you can't eat as much as you want you're constantly hungry and thinking about food and it sucks i hate that i've done so many diets in my life i've competed 59 times in bodybuilding shows the worst thing is always being hungry and having no energy but guess what you can eat a lot of food if it's got low calories it doesn't even have to be all salads but salads are great just don't put a lot of high calorie dressing protein ice cream french toast and pancakes wraps the list goes on and frickin on food that you can eat that tastes great that fills you up that makes you not crave other things so follow these 10 tips maybe you can't do them all you can at least do one add one of these that you're not currently doing and it's going to help buy the freaking cookbook eat low calorie dense foods lose weight be in a deficit move more follow these tips they're going to work it's really this simple you don't need to watch 100 other youtube channels telling you how to magically lose your belly fat in freaking five minutes a day by doing sit-ups it's not going to work these tips literally actually work ending it there greg just said don't come for coaching greg you said i'd be bro check me on instagram you gotta follow me on instagram you're missing out on instagram i post videos of me flexing and posting doing stuff and proving what i do is true blooping up two videos be sure to watch these because you know you're gonna learn so much from watching them it's unbelievable how much you learn and until next time i am out

Channel: Greg Doucette

Views: 370,006

Rating: 4.9656534 out of 5

Keywords: Greg Doucette, Fat loss mistakes, High Intensity Cardio, Weight loss, sleep, Partying/Drinking, fasting, lifting with your EGO, losing weight too fast, weight loss, bulking, fat loss, strength, fitness, fake natty, post show, healthy food, simple diet, lean bulk, hydration, olympia, bodybuilding, health, exercise, fat, passion, IFBB Pro, Coach Greg

Id: yaXEQuUtXz8

Length: 11min 33sec (693 seconds)

Published: Sun Aug 02 2020