Don't Go On A Diet. Do THIS Instead!
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- Опубликовано: 5 окт 2024
- #IvanaChapman #dieting
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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I practiced Interment Fasting for five years. I lost weight in the first four months and was sold. I started gaining weight in early 2023 but didn't know why at the time. Turns out I was eating a *lot* of food in my eating window. I was hungry (I also lift weights 4-5 days a week), and started snacking mindlessly during my eating windows.
As an aside, I also started getting a lot of anxiety around when to eat, when I will eat, when I will stop, etc.
I start counting my calories again two weeks ago without fasting and my anxiety levels have lowered.
I'm glad you found something that works for you. 😊
@@IvanaChapman Thank you!
Great no BS message here. Love it. I dropped from 100kg in 2020 to 84 kg now and keep it off. Love calorie deficit approach as I can ‘bank calories’ for days or periods that I wish to eat more knowing I can catch up by going back to deficit the following days or weeks. 🇺🇸 🇳🇿
I love your your channel! Thanks for emphasizing a lifestyle healthy way of life that is flexible yet sustainable. I love your channel❤
Thank you very much Ivana.
You're most welcome!
Hi Ivana,
I don’t know if you respond to your followers posts but I thought I would give it a shot.
I’ve been watching your videos on macronutrients and diets but my question is this: I’m a 61 year old male of 5’6” and my question is, do dietary needs change as we get older and what should I change? Do you have a video to address aging that I could watch?
My target nutrients are 1735 calories, 45% carbs, 35% protein and 20% fat. And am somewhat active. I ride an e-bike to work almost everyday (weather permitting) which is 14 miles round trip. I also do Apple Fittness+ yoga for stretching and balance as well as core workout. I do these for 20 minutes 4 days a week.
One last thing, I am going in for a physical tomorrow afternoon to discuss these issues with my doctor.
Thank you,
Greg
Thank you! I was just about to go vegan but realized to eat super clean that way my protein was below even the RDA. The vegan community does say it prevents heart disease but wouldn’t staying in a lower BMI also work if you were eating clean? Gets confusing
BRILLIANT ADVICE 👏🏻 😊
Hello Ivana! I’m a new subscriber and hooked! Love your content! I’m a small 5’2” 63 yo woman with hypothyroidism 120 lbs, should be 115 lbs. I’ve been on every diet but now just trying to stay in a calorie deficit; aprox 1,100 calories just to maintain. Is that enough? I’m struggling! Thanks and God bless!!
Hi Ivana, I have stuck to a strict diet and walked 20k steps a day since the turn of the year, I've lost 43 pounds but have plateaued roughly around 6 weeks now. Might weight is the exact same every week it doesn't go up or down. I'm strongly considering changing to a carnivore diet to switch things up. Is this a wise move?
Please take my suggestion with a grain of salt, but I really think _routine exercise_ guarantees plateaus. The problem to me with a routine exercise walking N steps/day is that your output is going to diminish as you lose weight and become more efficient at the activity.
The lighter your body becomes and the more efficient you become in the basic act of walking, the less weight you're resisting and energy you're exerting. You cease to reach the optimal heart rate required to burn fat. As an obvious example, I'm going to burn way more calories if I go on a walk with a 50lbs weighted vest than with my body weight now.
So I really think you need to replace the _routine exercise_ mindset with a _training_ mindset. A training mindset distinguishes itself with a training variable and progression. It could be anything: skill, speed/time, strength, resistance, reps, sets, mobility, etc. It just has to be something you're seeking to improve upon each passing day, week, month, year (and understandably with some ups and downs over shorter periods; ignore spikes and focus on upward trends).
For example, instead of walking N steps/day, you might aim to cover a mile as fast as you can. Initially you might just walk the mile -- because it might be challenging enough physically just to do that -- but then you might speed-walk the mile as you get lighter and fitter, then maybe even lightly jog the entire mile, then work up to running the entire mile, and then running the entire mile in under 7 minutes (which is working towards athletic), then towards running it in under 4 mins which is working towards a world record.
This prevents the plateau effect in the activity reducing its energy output as you grow lighter/fitter.
In terms of carnivore, I mean I'm for whatever works. But personally the lack of fiber is going to generally make me ill, and such an extreme restriction is not going to make me popular at any social gatherings. I really think if you have to restrict your nutrition that much to lose weight for reasons that aren't related to serious health problems, you might be doing something wrong and something very difficult to sustain unless you absolutely love it.
I'm in favor of a more open and pragmatic, common-sense approach; just don't eat a whole bag of potato chips, e.g., or drink sugary things like fruit juice or soda very often, take it easy on alcohol, don't cover your salads with dressing that doubles or triples the calories etc. But it's up to you -- just keep note that you have control over energy output as well as not just input. I strongly disagree with the 80/20 rule: exercise is very important for health and there is a way to gradually and steadily increase the amount of calories you burn a day, and it even helps with nutrition and forming a healthier relationship with food as "fuel" and not "comfort". Just don't go crazy with your nutrition.
I have been doing 4:3 IF but I look at it as lifestyle going 11 years on now
I learned from beginning don’t look at it temp lb loss but more of healthy lifestyle
But cut junk fast food after high school. Took bit to build discipline
Do what to do if non of above does not work even to lose 1 pound non
Not on low carb anymore is great. I was also on a low carb road until I realized that I NEED carbs.
Yup! It's about getting the right amount of carbs for your needs.
Agree 👍
I have been working out for almost 2 months now and i have not seen any changes and my weight on the scale is not budging. I'm doing everything youtube videos have told me but i have not seen any change whatsoever. I exercise 5 times a week for 1-2 hours and in a calorie deficit. What am i doing wrong and what can i do?
If you're not seeing any changes, you're NOT in a calorie deficit. There are some tips here: ruclips.net/video/JinxCuT-puc/видео.html
Can I keep eating the same way if I move 2-3 times a week for an hour?
Do you mean will you lose weight if you just increase your activity a little? It really depends on where you're starting from and what intensity you're moving at.
No carbs meant no sleep
Not sure what you mean.
@@IvanaChapman I went no carbs and as a result my sleep suffered terribly but I lost weight, so yes, I totally agree the different fad diets are not always the answer for everyone.
Is autophagy not an added benefit from IF?
Autophagy occurs whether you do IF or not. It just happens at different times. And the proposed benefits to autophagy are debated.
There are several highly respected doctors and dieticians who would disagree with you. Just saying
And there are highly respected doctors, dieticians, and PhD researchers who agree with me. But you're free to follow whatever plan works for you.
FIRST COMMENT AND FIRST LIKE : 🥇❤ hi Ivana Happy Friday T.G.I.F ⭐️👍💘💪💗🏆💖🎖️
Happy Friday!