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Weight Loss Basics| Calories, Micros, Macros, GI, CICO, Blood Sugar explained for beginners!

September 21, 2019


Hi guys! It’s your Big Sister Nicole from
Big Sister Life Advice! Welcome back to my YouTube channel! Does weight loss seem
complicated to you? Do you get confused by all those terms like Calories, CICO,
Macros, Micros, Blood Sugar, Glycemic Index and so on?
Well, today I’m going to explain what those terms mean so that you can take on
your weight loss and be successful! Let’s go! Calories, oh those calories! Let’s start with those because they seem to be the
Alpha and Omega of weight loss. So what are calories ? Basically calorie is a
measuring unit of amount of energy that is in certain food. Every single food
contains a certain amount of energy and that energy is represented by the
calorie amount. Now, every single person needs a certain amount of calories per
day to be able to just stay alive, let alone function, walk around and stuff so
that’s what calories are. Calories are basically just energy that is expressed
in numbers. If you want to lose weight you have to
eat less calories / energy than what you spend in the day. This is a basic rule and that is
what CICO is about. CICO stands for Calories IN Calories OUT.
CICO compares how many calories you eat versus how many calories you spend in the day
and if that amount is the same then you’re remaining the same weight; if you eat more
calories than you spend then you’re gaining weight; and if you eat less than
you spend then you actually start losing weight. But I’ll get into CICO and
calorie counting some other time not today. I’m sure you already came across term macros or macronutrients. Oh yeah,
my macros for today were perfect! Well, what are macronutrients? Are protein, fat
and carbs. Every single food consists of these three components and the ratio in
which you eat each component to another sets your macros. Your macros can be
carbohydrate dominant, protein dominant or fat dominant and each of these configurations’s got a
base of fans and we’ll get into each of those eventually. Where there are macros there are also micros. And what are micros? Micros are
micronutrients. Micronutrients are all the minerals and vitamins in all the
foods that we eat. And even the foods that we don’t eat. I’m sure you know that
we need a whole range of vitamins and minerals for multiple reasons. They play
a very important role in our body so basically micros are necessary for our
bodies to function properly. So it’s really important that you get your
micros. Now we know that every single food consists of macros, micros, it’s got
certain amount of calories and that we should be eating slightly less calories
than what we use if we want to lose weight. That’s pretty straightforward,
correct? Now, there is something that I’d like
to touch on today also, and that’s a matter of blood sugar, glycemic index, insulin
and diabetes. Bear in mind that I’m not a doctor so I’m not going to go too deep
into this problematic. If you want to know more scientific data & facts
definitely do your research, there’s loads of information on the Internet. But,
just for basic understanding: What is blood sugar? Basically, the level of your
blood sugar determines how much energy you’ve got throughout the day. You DO NOT
want your blood sugar to be low and you DO want your blood sugar to be stable,
right? Because you do not want to have energy crashes. Who wants to feel like
a zombie in the middle of the morning and then the afternoon, right? I don’t!
So you want your blood sugar levels to be stable. As stable as possible.
The blood sugar levels naturally fluctuate depending on the food that we eat. And
here is where the glycemic index or GI comes into the game. Glycemic index tells you how fast the food is going to get digested and
absorbed by your body to serve as energy source. If the GI or glycemic index is
very high that means that that particular food is gonna go directly in
your blood and it’s gonna spike your blood levels and that is going to
require for your body to release insulin to get that spike under control
and down. You’re making your body do extra work that it shouldn’t be required
to do and if you do this year in and year out then in 20 or 30 years you
might find yourself getting more resistant to insulin which means that
you’re not able to regulate your blood sugar anymore, hence you’re getting
pre-diabetic or, in the worst case, diabetic. You don’t want that! So watch those GIs, watch the glycemic index so your blood levels stay nice and stable, there are no blood spikes, there are no blood sugar crashes and you’ve got nice steady
energy.
Yeah, that’s pretty much the perfect situation! What else did I want to say about it? To give you an example of high and low glycemic index
foods: Sugar and anything sweet is really high in GI. It’s gonna go directly through,
it’s gonna go through like this, you’re gonna have a spike, you’re gonna have a
spike of energy and then you’re also gonna have a nice energy crash. Any
processed foods are really high in the GI. What our low GIs? Well some low GIs, let’s.. Most of the veggies – non starchy veggies, even fruits, like Berries are amazing. Kiwi and stuff, that that is
all low low GI. Protein is low GI, fat anything fatty so let’s say cottage
cheese, cheese in general, meat, steak and spinach.. I just want to
say that I’m not saying hey you need to stay away from Donuts because they’re
gonna spike your blood sugar! No! Moderation is the key! So even though
most of the stuff that we all love is not healthy, you still can have it. Just gotta
eat them with moderation. yeah. The last thing I wanted to mention today briefly
is the role of exercise in weight loss. Guys, I’ve got good news – you do not have
to really exercise to lose weight because weight loss is mainly about
eating. So if you make sure that you eat right and enough but not too much then
you do not have to exercise to lose weight. However, that does not mean that
you shouldn’t be exercising because exercise is really really beneficial for
your body. It’s a great stress relief too so you should still be exercising even
though weight loss is mainly about nutrition. So I hope that we’ve tackled
all those basic terms today, that you’re less confused, that you know what all of
them mean. And now it’s time to actually start losing weight! So in the next video
I’m gonna tell you what you can do on a daily basis, day to day, meal to meal, to
actually start losing weight effortlessly without you trying too much.
So stay tuned and I’ll see you in the next video! Bye guys!

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