The basic formula to lose weight - “ calorie deficit vs carbs “( Tamil )

Calorie Deficit and the Law of Thermodynamics: An Explanation

1.Introduction to Calorie Deficit (2 minutes)

• Definition: A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This results in weight loss because the body must use stored energy (fat) to make up for the shortfall.
• Weight Loss Principle: To lose weight, one must create a calorie deficit by either reducing calorie intake, increasing physical activity, or a combination of both.

2.The Law of Thermodynamics and Its Relation to Weight Loss (3 minutes)

• First Law of Thermodynamics: Also known as the Law of Energy Conservation, this law states that energy cannot be created or destroyed, only transferred or converted from one form to another.

• Application to Weight Loss:
• Energy Intake: Calories consumed through food and drink.
• Energy Expenditure: Calories burned through basal metabolic rate (BMR), physical activity, NEET and the thermic effect of food.

• Energy Balance: Weight maintenance occurs when calorie intake equals calorie expenditure. Weight loss occurs when calorie expenditure exceeds intake, creating a deficit.

3.Mechanisms of Calorie Deficit (4 minutes)

• Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain vital functions such as breathing, circulation, and cell production.
• Physical Activity: Exercise and other physical activities increase the number of calories your body burns.
NEET
• Thermic Effect of Food (TEF): The energy required to digest, absorb, and metabolize food nutrients, which constitutes about 10% of total daily energy expenditure.

• Creating a Deficit:
• Dietary Adjustments: Reducing caloric intake by eating smaller portions, choosing lower-calorie foods, and avoiding high-calorie, low-nutrient foods.
• Increasing Activity: Engaging in regular physical exercise such as cardio, strength training, and daily activities like walking.

4.Biological and Psychological Considerations (4 minutes)

• Metabolic Adaptation: The body may adjust to a calorie deficit by slowing metabolism, making it harder to lose weight over time.
• Hunger and Satiety: Hormones like ghrelin (hunger hormone) and leptin (satiety hormone) play significant roles in appetite regulation.
• Sustainable Practices: It’s crucial to adopt a sustainable approach to creating a calorie deficit, avoiding extreme calorie restriction that can lead to nutrient deficiencies and negative health impacts.

5.Practical Tips for Achieving a Calorie Deficit (4 minutes)

• Balanced Diet: Focus on a diet rich in whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
• Portion Control: Be mindful of portion sizes and avoid overeating, even with healthy foods.
• Regular Exercise: Incorporate a mix of aerobic and strength-training exercises to boost calorie expenditure.
• Track Progress: Use tools like food diaries, apps, or fitness trackers to monitor calorie intake and expenditure.
• Consistency and Patience: Weight loss is a gradual process, and consistency over time is key to achieving and maintaining results.

CONFUSIONS WITH CALORIE DEFICIT AND OTHER MODES OF DIETING

Conclusion (3 minutes)

• Summary: Recap the connection between calorie deficit and the law of thermodynamics, emphasizing the importance of energy balance in weight management.
• Final Thoughts: Encourage viewers to adopt a balanced and sustainable approach to creating a calorie deficit, and to seek guidance from healthcare professionals if needed.

By explaining the calorie deficit in the context of the law of thermodynamics, you provide a scientific basis for understanding weight loss, which can help viewers make informed decisions about their health and fitness journeys.

[ashanandini]

You are serving human community from a disaster/pandemic bigger than corona.Yes overweight and less protein intake and no exercise is biggest pandemic today for human community.You are healing this pandemic.God bless you and your family abundantly.Amazed by the efforts you take to help ppl not even know to you.

[cillumagellan]

14:45 Coffee without milk or sugar can be taken to deal with hunger. A latte like you show in the video (usually taken with sugar) will 1. Increase calorie intake and 2. It will postpone your hunger, it won't get rid of it.

Additionally, using the same money saving analogy we can say that having a friend who loves to go shopping, to movies and parties will generally increase your spending habits. Simply getting rid of that friend will save you a lot of money. Same principle, but it's just much easier than sitting and budgeting every little spending.

Similarly, going no sugar, intermittent fasting, prioritising protein and not fearing healthy fats, building muscle will all help you get to a calorie deficit easily without much hunger. Do these things above and you won't even have the 3 hour hunger period that he mentions in the video.

This is because the body can switch between burning glucose and stored fat for fuel. The easier it is for the body to switch to stored fat, the less hungry you'll feel. High carb foods and frequent eating makes it harder to switch to stored fat burning, thus it creates hunger.

[venkateshprabu]

என்ன ஒரு தெளிவான விளக்கம் ரொம்ப நன்றி டாக்டர் தேங்க்யூ ஃபாலோயிங் 👍👍👍❤️

[jeyapradha]

Dr, pls make a south Indian healthy diet chart for a week for people in maintenance phase of diabetes or prediabetes. It will bee very useful for people to go a little up or down from that chart and maintain health and fitness.
Thank u Dr for all ur videos.

[Vandhu]

Beautiful location.
Im sure this video will give us good knowledge.
Thanks doc!

[sasikumarsspl]

Really superb doctor, the hidden secret has been exposed, no doctor will teach you at free of cost Hats off doctor.

[veeramanimurugesan]

Superb bro. Very useful info. Thanks a lot. We love you❤❤❤

[drvijayful]

Great work Dr. Basal metabolic rate is genetically patterned on every individual. Exercises and Diet improves 20 percentage of increases in BMR for every individual and also the rate works 8hrs post workout during daytime. Thanks.

[bharanishrikanthan]

Thanks a lot dr.. No words to appreciate your help, support and effort

[gnanasoundarya]

Thanks alot Dr. Yu r educating us about leading a healthy life. Even u r far apart from us, we feel safe that we r getting only truthful education about health and lifestyle.

A simple word "thanks" can't be enough to explain ourself. Bt yes, thanks fr helping us to lead a healthy life.

Keep supporting and educating us to lead a healthy lifestyle.

[prasadr]

I followed keto diet and had 2 meal a day and lost weight from 82 kg to 68 kg. But my belly still existed. Again left my diet and came to 77 kg. Now I am in carnivore diet with 1 meal a day and 18 hours fasting for 3 weeks. My weight is 73 kg but my belly shrunk like anything which I never had in my life. I believe giving rest to insulin hormone secretion made to reduce my belly. Plz talk about it.

[AkSaravanan]

Hi Doctor...
Happy Morning 🌞

Please talk about Protein Powder

1. Citizen Protein Project
2. Clarify ICMR Guidelines about Protein Powder
3. Imported Vs Indian Brand
4. Suggest Best Top 5 brands.
5. Suggest Worst/Dont use Top 5 brands.
6. How to Check Fake Brand (Make one Video Test the fake product using Solution kit or other way)

We are truly trust and follow you, so kindly talk about the above topics for our Youngsters...

❤Save Youngsters ❤ Save India ❤

[sangeethaselvakumaran]

Thanks Dr. I feel at ease to watch useful informative videos when I'm free unlike before. People who make videos came and started asking for support and worsened my mental problem

[deviraja]

Thanks for this scientific analysis on calorie deficit. Do you also give customized diet chart for people who are into building muscle mass?

[vigneshwaran]

Thanks. Now I got the perfect explanation

[Lakshmi-sggu]

All ur videos are much informative. Thank you so much sir.

[vincentraj]

Thank you doctor. Really very useful for us.

[Sasikala-fvsb]

Hai sir I a fitness trainer with 4 years experience and also got big accident in my 28 years which is I fell down from 4th floor (Suicide attempt) now I am mentally happy but physically not because of pelvic facture and also multiple facture in my leg and back... I would like to interact with you for some time to know about to correct my posture... Please try to help me...

[narayanan]

Sir... Please do a detailed video of how to count calories with variety of examples. I use a kitchen scale to weigh all my food and track my calories in healthifyme app. Though I have been using for some time still I have a lot of doubt and suspicion on am I tracking correctly. Since calorie deficit is key for weight loss, I request you to make a video on calorie counting.

[jananimahalakshmi]

Hi doc... very useful n informative video... can u plz make a video for strength training 4 women @ home.. thanks in advance..