There are ONLY 3 Ways to Lose Weight - Which One Will You Do?

Unlike our ancestors, we have 24/7 access to food. Many of the foods available to us have been altered from their natural state to increase their shelf life and crave factor. Our bodies digest and absorb these refined foods quickly, creating a spike in the fat-storing hormone, insulin. These processed and refined foods are also calorie-dense, which helps explain why the average person’s daily calorie consumption has increased by 24 percent since the 1960s.

In other words, we’ve gained weight because of abundance and excess. To lose weight, some restrictions must occur. What you choose to cut back on is up to you. In this video, I explain the three ways you can lose weight.

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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[MontanaWelldigger]

Lost 70 lbs on low carb three yrs ago. I'm still low carb, and I will always be low carb, forever. I've kept it off, and I'm not going back to being obese. You have to change your lifestyle and way of eating forever, not just go on a "diet". Godspeed on your journeys.

[thundercat]

Welp, I had lost 30 pounds in the first 8 months of 2022, and then I gained 25 of them back over the delicious holiday season. You might say I “Fell Off the Wagon, ” but in truth I fell off the wagon, bounced into a few boulders, rolled over a couple of cacti, and ended up in a tangle of tumbleweeds. But don’t worry, I’m up, dusted off, and running after that wagon!

[GamelutioN]

You look so much better and even more attractive now than you did when you were younger!! Congrats! 🎉💪

[marthawoodworth]

Three months on keto I lost 30 lbs. now at my goal weight. Love keto. Being in O.A., I haven't touched sugar or processed foods in twenty years so keto was a bonus. I munch whatever I like as long as it's carb free or very, very low carb. Just keep your CARBOHYDRATE COUNTER book on your desktop, if you have doubts. I eat big salads with shrimp, nuts and lots of green veggies, mayo, organic oils; eggs with spinach, salmon with creamy coleslaw, etc., etc. Treat: a small square of dark, sugar free chocolate. Put it in coffee with heavy cream for a mocha flavor. Also have one low-carb Enlightenment KETO ice cream bar once a day for a treat, with coffee: I consider it a "meal." Basically, eat 1-2 meals a day. Here's the real deal about keto: you don't feel hungry. The more fat, the less hunge. I also do intermittent fasting this way: I just don't eat when I'm not hungry. I wait for a long time between meals, and rarely eat breakfast any more. As Dr. Gillaspy says: just keep pushing up meal times. Sometimes I don't eat until 3-4 pm, then have one nice sized meal. A few hours later, a keto chocolate bar with decaf coffee before bed and never feel hungry for a minute. Keto is heaven for anyone who has struggled with weight for years. Also: keto seems to have balanced me out emotionally. I feel more energetic, have fun exercising (not in a huge way, but do some Pilates and aerobics at home with YT videos, because I work at home.

[ldld]

Running did absolutely help me lose weight ! It actually made it come off faster and I was in my 40s at the time. Exercise is not in vain for anyone, especially strength training.

[JohnQuest]

Im a 66 yr old male and 25 lbs overweight. . After watching some of your videos, its clear that i am insulin resistant. Im hungry every 2 hours and crave flour and sugar all day. For about 2 weeks i have been doing intermittent fasting at 12 to 14 hrs and when i do eat its low carb with plenty of fats. This way of eating is sustainable for me because its not hard, Im not Always Hungry and im losing weight! Thank you so much for sharing your knowledge about low carb eating. ps. I am now 22 lbs overweight. :-D

[m-hadji]

It has been 14 months my fasting blood glucose is less than 110 after 25 years of D2T. As 57 years old man, losing weight wasn’t my first objective, but i lost 50 lbs by doing your second advise . Eliminating 3 facto. Sugar, bad fat and refined carb. I got myself a CGM and iI am living much better life by paying attention to any food or drink i take and I think I have chance to see my grand kids. Thanks for amazing videos. by the way I am off 7 meds and insulins.

[mingkee]

Cut down snack craving, and low carb (with moderate saturated fat and protein) is the way to go.
Don't be afraid of saturated fat because it triggers much less insulin and it helps cutting snack craving.

[ahheng]

These do not work for me:
Eat less, move more.
Low Fat.
More fruits & vegetables.
In fact, my obesity getting worst every year until I hit Metabolic Syndrome.

These reverse my Metabolic Syndrome:
Fasting.
Low Carbohydrate High Fat.
Supplements.

These work for me since 5 years ago.

[JoyJJ]

I do low carb, with higher protein lower fat grams. Helped me lose 80lbs & maintain 3yrs. I also lift wgts 3-4 days wk & higher protein helps my muscles.

[SpunkyHomeSchoolBlog]

Girl you are speaking right to me. I have run marathons and did diligently exercising. I will be 60 in a few weeks. It was not until I also added in intermittent fasting and using a glucose monitor have I lost the extra 10 lbs that my doc recommended I lose. Thank you for your info.

[devintompkins]

I lost 105lbs and counting.
This is my suggestion...
1) 1g protein per lbs for my goal weight
2) high saturated fat like avocado, coconut and olive oils. Also butter when I get cravings.
3) intermittent fasting i started with 16/8 but my comfort zone is now 20/4.
4) minimum 5k steps approx 2 miles 3 or 4 times a week.
5) most important... no sugar! 20g or less carbs in only 1 meal if at all.

If you plateau I suggest learning about "fat fasting".

Good luck everyone.

Tip: stay away from highly processed foods and pay close attention to what's in the "keto" trendy foods.

I'm full blown carnivore but I'm aware some ppl don't want to live this way so figure out what best suits you and you can stick to easily.

[Carol-wojo]

I started Becky’s program 10 months ago and have lost 15 lbs and kept it off without “pain”. I did drop the 2 cups of vegetables because it did not work for me and eventually morphed into a low cal “almost” keto diet. I really love keto coffee and was drinking it daily until my cholesterol went way up. Time restricted fasting is actually pretty easy. It is not hard at all to do 16 hours a day; I have gone as far as 20 some days with no hunger pains. But for me to make this a life long habit, I had to allow for infrequent cheating. Like when I made some Christmas cookies for neighbors and coworkers. Or the infrequent dinner at a nice restaurant when I will have some bread and/or a dessert. But I’m back on the wagon the next day and never do this at home. That’s how it works for me because when I followed strict rules in the past with no allowance for an occasional “cheat”, I just finally gave in and gained the weight back.

[fireflymary]

Growing up in the sixties, this advice you give is pretty much the philosophy. But packaged foods started creeping in back then.

[civilizeddiva]

8:21-8:24: Me experience with perimenopause is how I discovered time restricted eating. It has significantly improved my quality of life
8:21-8:24: That is putting it mildly. We really should learn about perimenopause in high school, senior year. At least the information is planted in our heads as they do our “cycle”. It seems insidious to just allow such a significant change just spring up on us!
8:25: Agreed! Time restricted eating and low carb is a permanent part of my lifestyle😊

[karahamil]

I have to eat low calorie and keep my carbs below 60 on most days … no processed foods except one serving low carb wrap a day …. No salad dressings I use a good olive oil and vinegar . my carbs come from vegetables…. I have arthritis in my spine knees and bulging discs in my lower back so it makes exercise hard.

[LadyAxe]

Dr Becky, your invaluable advice aside, you could read out my death sentence at the gallows and I will be content 😂 Honestly, your calm voice and serene tone is addictive to listen to. Your videos can lower cortisol levels, I swear!

[andrewgilbertson]

I am trying to increase exercise, lower carbs and 16/8 eating.

[gmangas]

I am with you on the low carb for life.

[lovelearn]

After watching one of your other videos, I made my list of 15 reasons for losing excess fat . Like you said, the real reasons become apparent later in the list! Armed with this revelation, and information from the above video and your menopause videos, I've made a realistic start towards my needed changes. Thanks so much!