Four Myths You Need To Burst Ib Weight Loss | Aravind Padmaraju

Are you tired of failing for weight loss myths that never seems to be giving you lasting results? Then you must watch this video till the end. Hi, my name is Arvind Padmaraju. I'm a fitness and lifestyle coach, and I'm a founder of HAFIT and also SuperFit Family Hub, which is focused for busy parents, how they can lose their weight effortlessly and how they can build the habits which will give them a lasting health for rest of their life. So let's begin. So some of the myths I want to debunk today, which are actually things that you think that, you know, those are the things which you are trying to lose weight. Okay, the first myth, number 1: you have to follow a strict diet and deprive yourself to lose weight. This is the most common thing most of us do when you want to lose weight. You go with a restrictive, very strict diet mode and there is no flexibility in it. What that does is when you are already eating in certain pattern and you're going with a very restrictive mode, it's a huge change for your body and you're not even listening. Your body is craving for some kind of a food and if you're not satisfying them over a period of a time, it creates some kind of a hormonal changes in your body and it becomes very, very difficult for you to follow the diet. For a longer period of time. What happens over a period of 2 weeks, 3 weeks, then you go and binge eat, uh, all your favorite foods, and then you feel you will go into the guilt cycle, and then you left the diet for once for all, and you be in that new reality. So instead, what you need to do is just keep these things in mind whenever you create a diet to lose weight during your journey. The first, first and foremost, what you need to focus on, make sure that the foods what you have been created in your diet are mostly common what you've been eating from last 20 to 30 years. So diet, you don't need to be make it complicated. There are a hell lot of diets in the market— keto diet, paleo diet, intermittent fasting, different, different strategies. But what is most important is just see what suits for you. As long as you are in a calorie deficit, that means you you start eating lesser than your body required calories, you continue to lose weight. But you need to do it in a right approach, and you need to have a balanced meal. And literally, you can create with your existing food habits your diet based on whatever you're eating for so long. So what I want you to do is first see what you're currently eating and see what exactly is not 100% accurate. And most of the Indian diets, the protein is one of the things which is missing. And fruits and vegetables are missing on a day-to-day diet. So make sure that you include them. And also the second strategy, instead of going with the full restrictive mode, you can have more flexibility. I use a method called the 80/20 rule. In 80/20 rule, what we do, 80% of the diet we give from the nutritionist food, and 20% of the food you can include all your favorite food. That could be chocolates, that could be all your favorite foods, whatever you want to include. That gives a lot of flexibility, and you don't need to go through this So it is a myth that, you know, you need to follow a strict diet to lose weight. It can be as enjoyable as possible. And throughout my journey, I have been eating the foods which I've been eating from last 20 to 30 years. But all my previous failures, I have been in the restrictive mode. Restrictive mode will make you more miserable because of the failure what happens because you can't control it. Okay, so never follow a strict diet. Follow a flexible, sustainable diet which you can sustain for rest of your life. The myth number 2: the cardio— cardio is the best, and you do it for long hours to lose weight. It's the only way to lose weight. This was the biggest myth. We think that activity can be anything. Yes, you can do any activity, but when especially in your weight loss journey, cardio— what it does is, cardio is an energy-intensive activity. That means when you do long hours of cardio, your body has to produce the energy to your activity. So what happens over a period of time, the energy what can your body can give is most of the energy that comes from the muscle mass. Your muscle mass holds also the glycogen cells. So what happens is when you do long hours of cardio, there is a high chance of you may lose weight, but you're losing your weight in a wrong way. That means you're losing muscle mass. So your muscle mass is one of the biggest contributors after your basic metabolic rate, is your muscle mass, which in your overall energy requirement. That means when you have more muscle mass, by default, your body burns more calories. Okay, that is what is the requirement. So any weight loss journey you do, one of the most fundamental things you need to keep in mind is you preserve as much of muscle mass as possible. You doing a long hours of cardio and not properly putting your nutrition around the cardio and not doing a strength training will do more damage to you rather than losing weight. You can— okay, so what is most important in that whole journey is you need to focus on having a cardio on a limited manner. That means make sure that you do a strength training and do a some kind of high-intensity workout if it is suitable for you. If you have a time constraint and all of them, do it in a low-intensity workout. So what I prefer in my own community for my own clients is we do something like a SMART workouts if really your time is a constraint. So 3 to 4 days of a resistance training must, should have in your own routine, and then the remaining days you can include steps, you can do low-intensity activities, which will give you a better result than just doing a cardio. And also, if you wanted to do any kind of a home workouts, I have recorded a set of all the smart workouts. Smart workouts are 15-minute full body workouts which can be done in a low, low interval period, okay? So you can practice them. So never only depend on cardio. Cardio could be a tool along with the resistance training, okay? Or you don't really need cardio as long as you have more activity already part of your lifestyle, like you are already doing 10K steps, that's more than enough until and unless you are doing aggressive fat loss. Then you may need to include the cardio along with the resistance training. The myth number 3 is you need to cut down your entire food sources or food groups or your favorite foods to be successful. This is the biggest myth and it makes you more miserable in your journey than doing getting the transformation. You can transform by just eating less than what your body is required calories. But just think about what is the purpose of you losing your weight. Is it a lifelong journey or is it just a short-term journey? You decide. If your journey is a short-term, do all crazy aggressive modes, you reach the goal and go back to old habits, and this cycle will repeat. But if your goal is to have a long long-term approach and you're going to do it for a lifetime, focus on building as a sustainable routine and also fulfill in this life all kind of your social events, satisfying all your favorite foods. As I explained you in the myth number 1, always follow the 80/20 rule. It works like magic. Even you can go to 70/30 rule. That means 70% of calories give from all your existing foods which are already eating, which comes from the balanced diet. And the rest 20% or 30%, you can use all your favorite foods. Yes, have always a balance. It's not that, um, one day of that social event or your birthday party, one day of the marriage you are attending, or one day of a deviation will get back to you where you are. The problem is what are you doing after coming back, what is the maximum time you're doing. That is what makes a biggest difference. Okay, so don't be an extreme on your food choices. Always have a flexibility and also focus on the moderation. So make sure that you also treat yourself and make sure this 80/20 rule is part of every single day though, so that you don't need to even think about a cheat meal or all of them. First of all, I don't believe in a cheat meal. Cheat meal itself is a negative term. So your, your meal should satisfy every single requirement of your body. That is what is most important with the 80/20 rule. You can get away from this. The next important myth is losing weight is a battle of willpower. Yes, so most of the people think that you need to have a strong willpower. I can only tell you one thing, you can have how much ever willpower you have, but if your environment is not prepared to be the goal which you want to achieve, your willpower doesn't work. For example, You have all your favorite foods in front of your house and in front of your table every single meal, and you cannot— your willpower doesn't work because your body emotions takes a precedence of willpower, because your existing experience of the taste and the feelings will take a precedence over the willpower, right? Willpower can work for some period of time. So for initially, when you are starting your fitness journey, make sure that any foods which you crave for, keep them as a distance. All the processed and ultra-processed foods, make sure that you don't store at home because they are— those are the foods which are making you one of the biggest reason you are overloading with your calories. So first thing is set environment, that is on the food side, and also set environment around your house. See what are the things you have and who are the people you are associating with. Best thing is associate with the community where they have similar kind of goals, similar kind of a fitness regime which they're following. What happens is their energy and your energy will take you to achieve the goal. It is a saying, right? If you are with 5 people who are drinking, you become one more that person. The same way with the fitness journey is. So don't challenge your willpower. Rather, set an environment where that environment promotes you. Not only with your diet and the people, your water intake. Always carry a water bottle because the more you see, the more you remind yourself and do it. And set a, set an alarm on your mobile that you have to walk every 1 hour. And make a proper sleep environment so that you sleep well. See, every single aspect you need to create that environment. When you have all the environment ready, you don't need to focus on willpower, all these things, okay? So focus on having the home your place, your food table, and your water. Every single thing is— that environment is set for you so that it is easy for you to follow. And the last but not the, the least is most of us, we think that weight loss is a complicated, time-consuming task. I will say it's not. So what is most important is, see, whenever you are starting with the fitness journey Think that it's about a long-term journey. It is not about a short term. You don't need to do a 1 hour of a workout every single day. If you could do even a 5 minutes every single day and make that as a habit and do it for a longer period of time, will get the result. What you take a tiny, tiny, small, small steps over a period of a time accumulated and you get that maximum results. So what I wanted to tell you is even a 10 to 15 15 minutes, even a 5-minute workout consistently you do. See, your weight loss does not happen only because of the workout. The calories what you're burning throughout a day is more than what you are consuming, automatically you start losing the body fat. But that contributes into multiple things. Some of the direct relation of them is following a diet and the activity what you do. But some of the things which are indirectly impacts is your sleep quality, water intake, your stress management, and your mindset. These have an indirect correlation with how your diet and exercise you followed. So that is the reason what you need to focus on is simplifying it. Make sure that you're being active throughout a day, at least do that 15 minutes of workout. Awareness plays a major role in Every single thing. See, be aware how your actual body is burning calories, okay? So don't go into the trap of, okay, when I'll have a 1-hour time only, I'll start the journey. That will— you will never start in your life. And also I'm telling you, if we are prioritizing, um, anything over health, that means you're going to have a lot of suffering in later point of time, okay? So what you need is a tiny, tiny, small, small habits. And also, I think in my community we, we use something like tiny habits. Those are less than 1-minute habit. You do it in multiple intervals throughout the day, and that creating amazing results for most of the clients. So create small, small habits like sipping water every single hour. Over a period of 8 hours, you can easily drink 2 to 3 liters of water. And going for a walk every 1 hour, every meal after 10 minutes, and splitting that, you are walking into 6 different intervals of 5 minutes is equal to 30 minutes of your walking. At the same time, 15 minutes of a workout every single day you commit to yourself, which you can easily do it. And the same way, your sleep and every single activity what you are doing, you can small, small, tiny, tiny, and start over a period of time and keep improvising it and keep getting it better. Yes. So hope this— these myths are the biggest reasons if you're thinking that, you know, you're pro— you're not progressing, then follow the tips what I have given. And these are literally a myth. You can still do it, your weight loss journey, with much, much effortless and sustainable, more happier and more easier if you know the right way. And if you're really, really looking forward to learn the method how you can effortlessly lose weight and maintain that weight and live that healthy and fit, fit lifestyle for rest of your life. And I'm going to drop my mastermind link where you can click on the mastermind link and join my 3 days mastermind. Or if you want to directly get in touch with me, you can type SuperFitFam as a— in the comment section, and I will get back to you with all the details. And also, I want you to put on the comment What is your biggest learning from this video? And what is the one thing you're going to implement from today after this video? Okay, so hope you're not going to repeat these mistakes and go behind the myths what I shared, and you create the sustainable routine which not only transform you, which will also transform your next generations to come. Yes, thank you so much for watching this. So diligently. And if you're really new to this channel, I want you to click on the subscribe button, click on that bell icon so that you get notified when I post my new video. Every— when I post my new video. Yeah, looking forward to see you as an inspiration to kickstart your own super fit journey. And not only that, and you giving that super fit formula to rest of your family members and making your family as a super fit family. Yeah, looking forward to see you. Bye-bye, take care. I will see you again in the next video. Bye-bye.