hey, it's Rohan. You're about to learn 3 things you really ought to know you really ought to know i before before you start any diet or fat loss program the first thing I'm going to share with you is what all successful fat loss programs actually have in common so is the one thing that they all do that actually causes you lose fat the second thing I'm going to share with you is a kind of sneaky tactic that many mainstream diets use to actually sort of trick you into losing fat and the 3rd thing I'm going to share with you is another sneaky tactic as well but this one actually relates to exercise so let's get right into it and start with a question what's the one thing the all of the successful fat loss programs do that actually causes you to lose fat what's the one thing that they all have in common... are you ready? ok here we go all successful fat loss programs create a situation where at the end of the day you spent more energy on being alive then you've consumed from all of the eating and drinking you've done in treating you've done in other words if you want to burn fat you need to create a situation where, you've got more energy flowing out of your body than you have flowing into your body so let's take a look at how this works. Let's imagine that the red bar in this picture is your total energy cost of being alive over the next twenty-four hours. It's made up of everything that you do which costs you energy so the red bar includes the energy cost of all of the breathing, thinking, walking talking, browsing youtube, sleeping, exercising, and so on... that you'll do in the next twenty-four hours. So that's a total energy going out of your body. now let's look at the other side. Imagine this green bar is the total energy you gain from all of the drinking and eating you'll do over the next twenty-four hours It's made up of what you'll eat and drink at breakfast and lunch and dinner and so on. And this is the total energy coming into your body. Now this is where the magic happen 51As long as you have more energy going out of your body than you have coming into your body, you're going to lose fat. It's actually that simple Some people call this situation an energy deficit or a calorie deficit, but the deficit are carried us that but the key key thing to remember is that, it's simply an energy imbalance where you have less energy coming into you, than you have going out of you. Ok... that's great but how do we actually know that this is true? We know that this is true because of the laws of Thermodynamics which basically govern our universe. Now Albert Einstein said these laws "will never be overthrown" and they've been repeatedly confirmed by many scientific studies. Here's just a few in case you want to read more. For an introduction to Thermodynamics and the Human body, rea how CC, Hall KD (2008) The Dynamics of Human Body Weight Change. PLoS Comput Biol 4(3 1000045. do .1371/journal.pcbi.1000045 Schoeller, D. A. (2009). The energy balance equatio ooking back and looking forward are two very different views. Nutr. Rev. 67, 249-254. Kurpad AV, Muthayya S, and Vaz S (2005) Consequences of inadequate food energy and negative energy balance in humans. Public Health Nutrition, Volume 8, Issue 7a, pp 1053 ?1076 DO 0.1079/PHN2005796, Published onlin 2 January 2007 Bray G, Paeratakul S, and Popkin B, (2004) Dietary fat and obesit review of animal, clinical and epidemiological studies, Physiology & Behavior, Volume 83, Issue 4 For some initial tests demonstrating how the first law of thermodynamics applies to humans, rea twater, W.O. & Benedict, F.G. (1905). A respiration calorimeter with appliances for the direct determination of oxygen. Washington, DC. Carnegie Institute of Washington. Atwater WO, Benedict FG. 1903. Experiments on the metabolism of matter and energy in the human body. 1900--1902 Bulletin No 136, US Department of Agriculture, Office of Experiment Stations, Washington, DC. Now. Let's test our understanding. If all you need is an energy deficit to lose fat then doesn't that mean that you could lose fat eating unhealthy food? The answer is "Yes." Yes you can. If you burned this much energy in a day, and you ate this much pizza, ice cream chocolate cake, and other so called 'unhealthy' stuff then yeah... healthy stuff then yet you'd still lose fat. What about this questio an you get fatting eating healthy food? What do you think? Yes. Yes, of course you can. If you ate this much organic vegetables and other healthy stuff you'd have more energy coming into you then you'd have going out of you and because of this excess energy you'd get fatter. Now does this mean that you should avoid healthy food and only eat unhealthy food? No. No. No it doesn't mean that. Of course it doesn't mean that. I'm simply saying that when it comes to losing fat it's the energy deficit that matters the most. In other words... how much you eat is much more important (for the purposes of fat loss) that what you eat. One quick point. I'm not recommending any particular energy deficit in this video but I will warn you that if your energy deficit is too small you will lose fat but it's going to take longer. On the other hand, if your energy deficit is too big, you risk losing muscle. That's really bad because muscles the thing that gives your body shape and tone. And it's also beneficial for some other reasons as well and you should probably also know that you can lose muscle if you don't have enough protein and in some cases if you're not doing the right kind of workout. So that's the first thing i want to share with yo 51Energy Deficits -- it's the key to losing fat. Whether it's by getting you to eat less or exercise more, all successful fat loss programs somehow get you into energy deficit, and that's why you actually lose fat. Now let's talk about tactics and when i like to call... Classic Trickery How do mainstream programs actually get you into an energy deficit? What are some of the tactics that they use? Well, the second thing I want to share with you is a diet tactic. This is the big one. It's where they try to control how much you eat by telling you what to eat. Or more specifically, what you can eat and what you can't eat. It's the "Eat This, Don't Eat That, and Cross Your Fingers" Diet because it just might not work approach. Popular examples include The Atkins diet, The Dukan Diet, The Paleo Diet, The 4-Hour Body, and the list goes on. Ok, so how does this tactic work? Well it goes something like this? These foods are good and these foods are bad. Eat the good foods. Don't eat the bad foods. Without the bad foods, you probably eat more good foods, but hopefully less energy than you'll burn overall which means that you will lose fat! And all thanks to the magical list of good foods and bad foods. That's not to say that any of these diets don't work or are bad. I'm simply saying that, a restricted dietary approach -- where you say there's good foods and bad foods -- is one way to get people into energy deficit which makes them loose fat. So that's the second thing that I wanted to share with you. The "Eat This, Don't Eat That", dietary approach. Now the second thing I want to share with you today is an exercise tactic and this one's pretty common too. It's the "Ultimate Workout" tactic. Words like the "after burn effect" come to mind. (sarcastically) I don't know why... It goes something like this... (big voice) This is the Ultimate Workout To get the Ultimate Body, you need, the ultimate workout Now I don't mean to say that exercise is bad. In fact I actually recommend certain types of exercise. But when it comes to losing fat, exercise is important the two main reasons. Number 1 -- burning energy and number 2 -- preserving muscle which in turn then burns more energy. Some workouts might be good but remember you can exercise all day and still gain fat. I'll say that again. You can exercise all day and still gain fat. But you already knew that right. Don't you know someone -- or maybe you've met someone in the past -- where they exercised all the time... they were totally addicted to exercise but for some reason their body just doesn't seem to change. Why is that? Well it's because even though they're exercising a lot and burning more energy from that exercise, the energy that they're consuming from everything that they're eating and drinking just cancels it out. So the net effect is that either they get fatter or there lose a tiny bit but nothing really changes all that much. So that's the third thing that I want to share with you today. The "Ultimate Workout" tactic. So to sum up, all successful fat loss programs have essentially one thing in common they help you to create an energy deficit -- which is a situation where you have more energy going out of your body than you have coming into your body -- which is totally essential for fat loss. Now some mainstream diets get you to create an energy deficit by using the sort of "Eat This, Don't Eat That" diet approach. It's really common. But it's not necessary in order to lose fat. You can eat unhealthy healthy food and lose fat. Not saying, 'you should'. Just saying :05And there's also another approach which is kind of selling you on the idea of this "Ultimate Workout" and you need the ultimate workout in order to lose fat. But that's not really true. The ultimate workout helps you because you burn energy and if you come into an energy deficit then you're going to lose fat. So that's it for this video. I hope you enjoyed it. I hope you learned something. You might want to forward it on to some of your friends if you have any friends who are on a diet at the moment or trying to get in shape -- just to save them some time and help them out. And if you have any questions as well, send them through to me - let me know and I'll try and answer them in an upcoming video. Otherwise, I will catch you soon.