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"Doctor, doctor, I can't lose weight, no matter what!

And I don't eat anything!"

Sorry guys, this is a kind of rant today, since faced with a patient telling me this (almost daily),

but hardly anyone listens to or believes

the next things that I'll explain in this video.

Hi, guys, This is dr.Fox from the Fox's Power Basement.

Please, like and subscribe.

In my doctor's office I get consulted almost daily by patients wanting to lose weight.

They are not interested in building muscle, nor obtaining an esthetic physique, most of

them only want to see the number on the scale go down…

My first reaction is always to ask whether they're already following

a caloric restricted diet.

In 90% of the cases people do not answer with a straight yes or no, but instead immediately

state they "almost eat nothing at all".

Then I ask what they had for breakfast.

Typically the answer is "Only a few toasts, even without butter!

And a bit of cheese spread…

Cheese is healthy, right, one needs his calcium for his bones…."

… well, you get the idea.

Then lunch…

Typical answer: "Oh, I don't take lunch, only a ham and mayo sandwich".

What will you have for dinner?

"In the evening we only have a small pork chop, with some vegetables and potatoes.

We don't even take any sauce any more!"

Later as a supper anything in front of the television?

"Only a bit of nuts.

They contain healthy fats, right?

I use to eat potato crisps, but I switched to nuts, but this does not seem to make me

lose any weight!"

You get the idea, and I'm sure you fitness people have all heard this kind of things

all around you.

We can't blame people for not knowing that their toasts and cheese spread contains all

together 400-500calories, their sandwich for lunch up to 700calories, their evening dinner

probably about 800-1000calories, and their nuts around 250-350calories, adding up to

about 2450calories.

And then I haven't even asked what they are drinking the whole day….

"a few cups of coffee with milk and sugar, one (not diet) soft drink,

and a glass of whine with the dinner, easily adding up to a 400-500 extra calories".

A total of a roughly 3000calories is not really ideal for losing weight,

nor is it "almost eating nothing at all"!

When I worked in the university clinic 20 years ago, a young female colleague doctor

suddenly did not take lunch in the restaurant of the clinic.

She said she started a diet to lose weight, and only brought to lunch a big piece of fat

cheese (like brie) in stead of lunch.

I am sure that minimum 300gram of cheese contained more calories

than my lunch full of protein and veggies.

Big studies have repeatedly shown people underestimate the amount of calories they're taking in.

Even if people think they're eating "clean" and healthy foods, if they are feeding their

body more energy than it burns, they will get fatter.

People typically tend to make this 2 excuses:

A) "But I don't have time to go jogging or to work out."

Well, don't worry, to lose weight you don't have to work out or perform any cardio.

Make sure you take in less calories than you burn, even in sedentary state,

and you will lose weight.

Cardio can make is easier, because you will simple burn more calories,

but it is not necessary at all.

and B)

"Being overweight runs in the family.

Really, it's just in my genes."

or "I have heavy bone structure", etc

Well, even if that was true, you can still

manipulate your body's energy balance and

take in less calories than you burn and lose weight.

No genes or bone structure will change that scientifically established fact.

So the solution to losing weight is rather easy.

Actually, everyone knows how to lose fat (eat less calories and burn more by moving more).

But in the general public hardly any-one can do it and sustain it.

So start out by tracking what you eat.

Learn how many calories you need to lose weight.

Learn guesstimating normal portions and learn portion control.

Eat more unprocessed food with less calories, more fibre and more volume.

Don't drink calories.

Calorie-rich beverages are not filling, and hardly contain any micronutrients and fibre.

And lastly, you don't need meal replacing shakes or meals.

You need to adapt some simple lifestyle changes that can become permanent and sustainable.

I hope you enjoyed this video.

Please, like and subscribe.

For more infomation >> Do Not Underestimate How Many Calories You Eat! - Duration: 5:50.

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How many Russians live in Estonia? / Сколько русских проживает в Эстонии? - Duration: 12:47.

Hello, my friends!

Today I'll tell you about Tallinn. Tallinn is the capital of Estonia.

First you will hear my voice, and then a guide from Tallinn will tell you

about this city. We will speak quickly, and the sound of this video will not be perfect,

but I hope you will understand some words or sentanses of this video.

In addition, I'll repeat the whole text of this video at the end slowly and clearly. So, let's go!

Tallinn is the capital of Estonia. Estonia is located in the Northern part of Europe,

on the Southern shore of the Gulf of Finland. Many people speak the Russian langauge in Estonia.

Solar revolution took place in this country in the summer of 1940, after that

Estonia became part of the USSR and was as part of USSR until 1991. Many Russians live in Estonia.

Tallinn became the capital of an independent state - Republic of Estonia after the collapse of the Soviet Union.

Climate in Tallinn is transition from moderately-maritime to moderately continental

with moderately cold, choppy winters and cool summers.

The average temperature in Tallinn reaches + 17 / + 20 ° C in summer.

The weather during winter months in Tallinn is usually cool:

-1 / -4 ºС, but climate is much milder (soft) here than in Russia.

However, about the population, as you understand, population

of Tallinn is less than population of Minsk city.

You can see our theater on the left - Russian dramatic theater. Liberty Square is on the right - " Vabaduse väljak " in Estonian.

There is a glass cross on Liberty Square. It was dedicated to Estonian independence and was installed in 2009,

when the reconstruction of the square was, and the cross was made of glass, very large cross, but it was made of glass.

It's strange, but, according to the architect's idea, fragile building material symbolizes the fragility of freedom -

this is the fact that independence for Estonians is not something taken for granted,

and fear exists somewhere in the subconscious, in the subcortex of the brain - to lose independence.

Charles' Church is on the left. It's Lutheran or Protestant church, quite new, 19th century.

You can see a huge stone foundation on the right - it's again the bastion, an earthen fortification.

We call it "Swedish fortification", because the bastion was built

in Swedish times, when Estonia was part of the Kingdom of Sweden.

The monument on the left is not dedicated to Lenin. In general, usually this information is told to tourists like that:

"This is a monument to whom?" - "Not to Lenin". And that's all. It looks like Lenin. Very much. But it's not Lenin.

The surname of this person will not tell you anything special. This is Johann Pitka, who

is such an important figure of history of formation the first independent Estonian Republic in 1918.

The tower on the right is called "Kiek in de Kök" - "look into the kitchen"

in translation from the Lower Saxon. This name is unsuspected. Our towers have surprising names.

And I began to tell you about population of Tallinn. 1,300,000 habitants live in Estonia,

and Tallinn is the largest city. 440,000 people live there. And 70% of Estonia's population are Estonians,

and 30% are Russians. So Russian is audible at every turn.

Now we came to Vyshgorod (High city). This is a part of Old Town, which is higher on 40 meters than the Lower Town...

If you like this video, give me a like!

Bye!