0:01 I'm a marketeteer and a fitness girl who
0:04 did everything right for 10 years and
0:06 still didn't get my dream body. And as a
0:08 marketeer, I'm exposing all the lies
0:10 that the industry sold us about fitness
0:12 and fat loss. Those lies are probably
0:14 exactly the reason why you're not
0:15 getting your dream body right now. And
0:18 FYI, you're going to be surprised, maybe
0:20 even shocked, how everything you believe
0:22 is just marketing. Let's start with the
0:24 one that surprised me the most. Walking
0:26 10,000 steps a day. As someone who loves
0:28 walking, I was really shocked about
0:30 this. But the reality is that the famous
0:33 walk 10,000 steps a day is just a
0:35 marketing slogan originating from Japan
0:37 from 1960s. A company that created
0:39 pedometer needed a catchy number that
0:41 people will remember for their marketing
0:44 campaign. So the marketers were like hm
0:46 what will be a good number? Oh 10,000
0:48 that sounds good. And that's how we're
0:51 all started believing 10,000 steps a day
0:53 equals health. But it was not based on
0:55 any science at the time. It was
0:56 literally just a marketing slogan.
0:59 However, in today's day and age, the
1:00 benefits of walking are better
1:03 researched. And yes, the 10,000 steps a
1:04 day have been confirmed that it's
1:07 beneficial. But the health benefits
1:10 actually started already at 7K and to
1:12 some people even at 4K. And there is
1:13 also a number at which the health
1:16 benefits of walking tend to plateau. And
1:18 that actually happens to be at 7 to 10K
1:20 for adults under 60. But we're talking
1:22 about the disease prevention benefits
1:24 plateau. In general, walking more is not
1:27 harmful. And it has other benefits for
1:29 your mental health, sleep quality, and
1:30 just joy. And what's even more
1:32 interesting is that the health benefits
1:34 increase insanely when you go from
1:36 sedentary to more active. So let's say
1:37 if you're walking now 2K and you start
1:40 walking 4K, the health benefits increase
1:42 majorly. So in conclusion, the 10k steps
1:44 a day is not some magic number. It is a
1:46 good goal, but not an absolute
1:48 requirement for you to be healthy, which
1:50 was for me actually surprising. Which
1:52 brings me to the next fitness marketing
1:54 lie, protein. Let me explain this. I
1:56 used to think that protein ice cream or
1:58 protein pudding or anything that's got
2:00 added protein in it is a better
2:02 alternative, healthier alternative than
2:05 some traditional options. So, I'd often
2:07 go and buy myself protein ice cream for
2:09 dessert. Yay, I'm being healthy. I'm
2:11 choosing for better alternative. This
2:13 has better ingredients. It has protein
2:15 in it, so I'm being healthy. Yay. That's
2:17 what I thought. And if I saw traditional
2:20 desserts, it's bad, unhealthy, avoid.
2:22 But today, I'd rather have a fat piece
2:25 of cake than a protein pudding. Here's
2:27 why. Marketeteers just love slapping
2:29 that high protein on packaged food to
2:30 make it look like a healthy choice. But
2:32 in reality, these foods are just empty
2:35 calories compared to whole food protein
2:37 sources. Because whole foods provide
2:39 micronutrients, fiber, and healthy fats,
2:41 which these processed protein goods
2:43 usually lack. They just add protein
2:45 powder on top of bunch of artificial
2:47 processed stuff. And since you've been
2:48 tricked into thinking that it's a
2:50 healthy choice, you might also eat it
2:51 more because you think, I am eating
2:53 healthy stuff, so it's okay. What is
2:54 even more problematic with this protein
2:57 hype is that the hype around this one
3:00 single ingredient makes you prioritize
3:03 this single ingredient over the quality
3:05 and source of the other ingredients. A
3:06 real cake, which is made from sugar,
3:09 flour, butter, some cream, is actually
3:12 better for us in terms of that our body
3:14 actually knows what to do with it. It's
3:17 our bodies recognize it better than some
3:19 artificial stuff. And this is the exact
3:22 reason why you might experience bloating
3:24 or gas after eating a protein pudding.
3:26 So all the protein chips, protein ice
3:28 cream, protein pudding, protein cookies,
3:32 protein bread seem healthy but are not.
3:34 This is just it's just marketing. This
3:35 is important for fat loss because fat
3:37 loss isn't just about macros or
3:39 calories. It's about how your body
3:41 responds to what you eat. Which brings
3:43 me to the next fitness marketing lie.
3:45 and you're going to love it or hate it.
3:48 Calories in, calories out matters. I
3:51 used to go hardcore on calorie counting.
3:54 I knew my macros and I knew exactly how
3:55 many calories the piece of cucumber I'm
3:57 eating contains. I followed strict
4:00 diets, full control, almost psychotic,
4:04 but I had no results. What I failed to
4:06 understand is that our bodies are more
4:09 complicated than just one calorie in and
4:11 two calories out or vice versa. Things
4:12 like what you eat and how your
4:15 metabolism works matter more than just
4:16 the numbers. Here's the thing. Yes, the
4:19 total energy intake does matter, but the
4:22 calories in calories out oversimplifies
4:24 human metabolism way too much. And
4:26 that's what makes it problematic.
4:28 Calories in calories out treats human
4:30 metabolism as a static thing. Whereas
4:33 our metabolism is highly adaptable and
4:36 dynamic. And that's why so many people
4:38 fail with diets. So, here's everything
4:40 you should know about calories to
4:42 simplify your fat loss. Calories in is
4:45 not a fixed number for these four main
4:47 reasons. How many calories your body
4:48 actually extracts from what you're
4:50 eating depends on the composition,
4:53 fiber, and the preparation of what
4:55 you're eating. You absorb less calories
4:57 from whole nuts than nut butter. The
4:59 more fiber, the less net calories
5:01 absorbed. Reason number two, your gut
5:02 bacteria affects how many calories and
5:04 nutrients are being absorbed from the
5:06 food you eat. The better gut health, the
5:08 better for you. Reason number three, the
5:11 databases and food labels are legally
5:13 allowed to be off by 20%. Reason number
5:16 four, the quality of calories. So 200
5:18 calories of candy and 200 calories of
5:21 veggies are metabolized completely
5:23 differently. Okay, now we talked about
5:24 the calories in. Now let's talk about
5:27 the calories out. The calories out is
5:29 highly variable. First of all, all food
5:32 has different termic effect. So protein,
5:34 carbs, and fats all require different
5:37 amounts of energy to be digested, burnt
5:39 in your body. And the second reason why
5:41 calories out is highly variable. And
5:42 this is the most important thing you
5:46 need to know is cuz your metabolism is
5:47 highly adaptable. Your metabolism
5:49 literally adapts to lower calories. So
5:51 if you're constantly dieting, your
5:53 metabolism will slow down. This means
5:56 that your calories out drop, which makes
5:58 fat loss hard. This is why it's not
6:00 working no matter how little you eat and
6:02 how much you train. When your metabolism
6:04 is slow, instead of getting fitter, your
6:06 body might start to hold on to fat,
6:08 especially around belly, look puffy and
6:10 bloated, may look skinny fat, you might
6:13 lack that toned look, and nothing you do
6:14 gets you the results you want. And the
6:16 unfortunate fact is that the fat loss
6:19 becomes possible only when you fix your
6:21 metabolism first. I know this because
6:23 I've been stuck with this for years and
6:25 nobody really told me what was going on
6:27 with my body. That's exactly why I
6:29 created for you the Fat Loss Fix, a
6:32 120day metabolism reset. It's a full
6:33 step-by-step system designed to fix your
6:35 body's fat burning ability. So, if you
6:37 feel like your body isn't changing no
6:38 matter what you do, this might be
6:40 something for you. I'll leave the link
6:41 in the comments if you want to check it
6:42 out. Then, there's one more important
6:44 nuance that this calories in, calories
6:47 out model completely ignores. Hormones.
6:48 Hormones are literally your body's
6:51 regulators of satiety, hunger, and fat
6:52 storage. What you eat affects
6:54 differently your hormones which
6:56 influences how your body chooses to
6:58 store or burn fat. So yes, the calories
7:00 in calories out is a scientific fact and
7:02 it works in theory but in practice it
7:04 oversimplifies how human metabolism
7:06 works. That's why your hunger and
7:09 society cues are really the best way to
7:10 measure whether you're getting enough
7:12 food or not. However, I do understand
7:15 that to fully trust your body like that,
7:16 you first need to get rid of all the
7:18 food noise, fix your relationship with
7:21 food and your hunger cues and have a
7:23 properly working metabolism. Which
7:24 brings me to the next fitness marketing
7:27 lie. I used to do workouts based on
7:28 where I wanted to burn fat. So, I will
7:31 do a belly fat burn workout, burn arm
7:34 fat workout, burn fat in your tights
7:36 workout, and then be disappointed
7:37 because the fat didn't go away. And this
7:39 was because I used to believe that you
7:41 can spot reduce fat. But this is just a
7:43 marketing trick used amongst waist
7:45 trimmers or other fat loss equipment and
7:47 also amongst workouts also here on
7:49 YouTube. Here's the hard truth. You
7:51 cannot spot reduce fat. The only way to
7:54 burn fat is to burn fat overall in your
7:56 body. But you can't really choose where
7:58 you burn that fat. For example, when I
8:00 used to be a teenager, I used to have
8:02 some love handles and I really didn't
8:05 like it cuz I couldn't wear any nice
8:08 pants without having that
8:11 shape. So, I read on the internet that
8:15 you can burn fat by doing side abs. So,
8:17 I started doing my side abs and I didn't
8:19 see results. And actually, my waist even
8:21 started getting wider because I started
8:23 developing muscle there. Which brings me
8:25 to the next fitness marketing lie. Ab
8:27 workouts give you flat belly. The same
8:29 way as you cannot spot reduce fat, you
8:31 also can't get a flat belly with ab
8:33 workouts. Flat belly is achieved when
8:35 you lose fat overall and you got no
8:37 water retention or bloating going on,
8:38 which is possible when your nervous
8:41 system is at rest, your hormones are
8:43 balanced, and your metabolism is working
8:45 properly. However, what I just said
8:46 about ab workouts doesn't now mean that
8:48 you should never train your abs again.
8:49 What I meant is that if you're
8:51 prioritizing ab workouts because you
8:53 think it's going to burn your belly fat,
8:55 you got to change your approach. You
8:56 develop muscles under the fat layer, but
8:58 it doesn't burn the fat directly. Which
8:59 brings me to the next fitness marketing
9:01 lie. you must drink eight glasses of
9:04 water a day is marketing. This number
9:05 probably originated from a
9:08 recommendation from 19 1940s where they
9:11 said that people should get 2 and 1/2
9:13 lers of water in total. 2 and 1/2 liters
9:15 of water is about eight glasses. But
9:17 what it explicitly ignores is that the
9:20 the original recommendation said that 2
9:23 and 1/2 lers of water including the
9:24 water coming from food such as fruits
9:27 and vegetables. So how much water should
9:28 you then be drinking? The actual amount
9:30 of water you should be drinking is
9:32 highly individual and it depends on your
9:33 climate and how active you are. So if
9:36 you're for example an athlete living in
9:37 a hot climate, you're going to need so
9:39 much more water than someone who is
9:42 sedentary living in a cold climate like
9:44 myself. That's why you should listen to
9:45 your tourist. For healthy people, your
9:48 natural tourist mechanism is very
9:50 reliable guide for hydration. So drink
9:52 when you're thirsty and stop when the
9:54 tourist is concured. Which brings me to
9:56 the next fitness marketing lie. You got
9:57 to lift weights to get slim because
9:59 muscle burns more fat. So, when you have
10:01 more muscle, it's easier to be fit. And
10:03 I'm well aware that what I'm going to
10:06 say next is going to spike opinions, but
10:07 it's okay. First of all, the statement
10:10 that muscle burns more fat than fat is
10:11 overexaggerated. Actually, the
10:14 difference is quite tiny. One pound of
10:17 muscle burns about 6 calories a day and
10:19 one pound of fat burns about 2 calories
10:21 a day. Even if you would add 10 pounds
10:23 of muscle, which is about 4 and a half
10:25 kilo, you would increase your metabolism
10:27 only by 60 calories per day, which is
10:30 basically one small cookie if you're
10:32 calculating calories. So the idea that
10:34 building muscle will turn you into a fat
10:37 burning machine is overexaggerated. Then
10:40 there is more. Not every girl wants to
10:43 have muscle muscle. Some girls just want
10:46 to get slim like I did and I still do
10:48 and that's okay. But the problem is that
10:50 there isn't really proper advice out
10:52 there for us. It's either go lift
10:53 weights and make sure your macros are
10:55 right or don't eat anything and do tons
10:58 of cardio. And I tried both. I went to
11:00 the gym. I hit my macros. And sure, I
11:03 got stronger. But I didn't really get
11:05 the body I was after. And I also tried
11:07 to eat as little as possible, do tons of
11:09 cardio, burn calories like crazy. And
11:10 that just made me gain more fat, made me
11:13 puffy and bloated, and ruined my health.
11:15 So here's the thing that no one tells
11:18 us. Lifting weights gets you fit, but to
11:20 get that slim, toned or however you want
11:23 to call it body type, you are most
11:25 likely better off with low impact,
11:28 nervous system friendly exercise. And to
11:30 be absolutely clear, this isn't about
11:31 one body type being better than the
11:32 other. Weightlifting is great,
11:35 especially for bond density, strength,
11:37 and longevity, but I just want to bring
11:39 a holistic approach for those who do
11:42 want to get that slim body, because the
11:45 advice on the internet is honestly effed
11:46 up. Which brings me to the next fitness
11:48 marketing lie. Years ago, I fell into
11:51 the trap of believing something silly. I
11:53 saw one influencer at the time marketing
11:55 a detox tea, and it went something like
11:57 this. Detox tea will help you to lose
11:59 fat and donut because it detoxifies your
12:00 body. And I was so desperate to get my
12:02 dream body that I went ahead and ordered
12:04 myself one. I drank the tea for a while
12:08 and no results. Hm, I wonder why. Anyone
12:10 who believes into detoxes out there,
12:12 please listen. The concept of
12:15 detoxifying your body as we know it is a
12:17 marketing trick for supplements, teas,
12:18 and certain diets. And when it comes to
12:21 the real detoxifying, your kidneys and
12:23 liver got it covered. And the only diet
12:25 that actually detoxifies your body is
12:27 fasting, which I'm not going to talk
12:28 about in this video, but please don't
12:31 overdo it. And most importantly, detox
12:33 doesn't equal fat loss, which brings me
12:35 to the next fitness marketing lie.
12:36 Another thing that I used to do back in
12:38 the days when I was desperate to get my
12:40 dream body was fasted workouts. I came
12:42 across some advice that fasted workouts
12:45 are super efficient for fat loss. Like
12:47 the fat is going to melt, especially in
12:49 your belly. So, I went ahead and I
12:51 started doing fasted workouts in the
12:54 morning. I could run for 10, 12, or 15
12:58 km and no results. Here's the thing. The
13:01 idea of fasted workouts is very romantic
13:03 that your body will use your fat stoages
13:06 for fuel during a workout. And there is
13:09 some evidence on this, too. But for a
13:11 woman, a fasted workout is more often a
13:13 disaster than a benefit because our
13:15 bodies are more sensitive to energy
13:17 availability than men. The problem is
13:19 that fasted workouts is usually way too
13:21 much stress for women, especially if you
13:24 do it often. But if you're stressed, you
13:26 cannot lose fat. And what is more is
13:28 that fasted workouts can trigger intense
13:30 hunger, which can result into
13:33 overeating. So the claims of superior
13:36 fat loss is just marketing. Fueling
13:38 before workouts will benefit you more
13:40 than a fasted workout. And I so wish I
13:42 knew this information like 10 years ago
13:44 when I used to wake up at 6:00 a.m. to
13:46 go for a fasted run. If I remember like
13:49 gosh, all the things I put my body to go
13:51 through when the actual answer was to
13:53 just chill the f out. So many women are
13:55 following the advice that actually works
13:57 against us. So if you're not getting
13:59 your dream body, no matter what you do,
