4 Things NOBODY Tells You About Fat Loss (AVOID MISTAKES!)
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- Опубликовано: 15 сен 2024
- Losing weight is tricky. It’s a proven fact that the vast majority of people who attempt a diet to lose fat fail. Despite the many reasons for this, what I’ve found both in the literature and with helping thousands of people successfully transform their bodies, is there’s 4 things that if people simply just knew of before dieting, would greatly increase their chance of successful weight loss. Today we’ll reveal what those weight loss tips are and how you can use them to your advantage to lose body fat.
First. Most people are unaware that not all body fat is created equally. Within our fat cells are two receptors, alpha and beta receptors. You’ll remember them as alpha for “awful” and beta for “beautiful”. This is because alpha receptors tell the body to store fat rather than burn it. Whereas beta receptors do the opposite and encourage fat to be burned off for energy. Where on the body do we have the highest density of these awful alpha receptors? For males, to protect our internal organs, they have the highest density within our belly fat and love handles. For women, for child bearing purposes, it tends to be around the hips and waist. This is what makes these areas so “stubborn” to lose fat from yet is where most of us starting a diet want to lose fat from first. Which then leads many of us to question, is there a “shortcut” to burning off fat from these stubborn areas? There isn’t. Instead, realize that only once you’ve lost enough fat cells from other areas of the body will your body start focusing on burning off your more stubborn fat cells for energy. Patience and consistency are keys.
Second: weight loss isn’t linear. Aside from knowing this, what else can you do? To start, we recommend all of our Built With Science clients to weigh themselves everyday using the same scale, first thing in the morning, after they’ve used the washroom but before they eat or drink anything. If you apply this you’ll still see some variation but it won’t be as big. Then, see what your average weight is for the week and compare those week to week. Be prepared for periods of 2-3 weeks where your weight just doesn’t budge or even increases. This is completely normal. However, in the event that your weekly weight hasn’t budged for at least 3-4 weeks, then that’s a sign it may be a good time to change something up.
Third of our weight loss tips. Weight loss doesn’t mean fat loss. Although the very low calorie, high cardio approach will help you lose weight quickly, most of the weight you do lose will be muscle rather than fat. The result? Pretty much just a “smaller” version of you - but with some of the negative side effects of muscle loss such as fatigue and hunger. To look and feel the way you really want, you need to lose fat while preserving or even building as much muscle as you can in the process. Focus on slow, gradual weight loss while also lifting weights regularly and prioritizing those workouts rather than just doing a ton of cardio. You also need a high protein intake. So to start, I’d recommend aiming to eat at least 0.8g/lb of your bodyweight in protein every day. If you’ve already been doing that, then experiment with increasing it up to 1.1g/lb of your bodyweight or even higher.
Finally, we’ve been talking a lot about weight and even went through the importance of weighing yourself consistently. But the weight scale doesn’t reveal all and it can get extremely frustrating when you’re doing everything right but you just don’t seem to be losing weight. This is why you need to look at other measures of progress. Our team of Built With Science coaches have every one of our clients not only weigh themselves regularly but also take progress pictures, keep track of their strength during their workouts, track their waist circumference, and monitor their physiological changes. If, for example, your weight isn’t budging yet your strength is improving, your waist measurements are decreasing, you’re feeling more energized and have made positive changes with your lifestyle then those are all signs that you're moving in the right direction.
When it comes to how to lose body fat, it’s important that you set up your diet optimally from the beginning and equally as important to know what to measure. That’s exactly why within our Built With Science programs we’ve not only created powerful custom tools for you to track your progress, but we’ve also designed them to automatically adjust the plan for you in the event that your progress slows down. To get access today, take our analysis quiz to discover what approach is best for you and your body below:
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Hope you enjoyed this one! You can view the full written article here as well: builtwithscience.com/weight-loss-avoid-mistakes/ . Big thanks to some of our BWS members for sharing their stories! I hope this help put the journey into perspective for you guys. Let me know what you want to see next! Cheers!
How do I de-calcify my pineal gland?
a calves video would be great 👍🏽
Could you do a video explaining salt before a workout?
Did you know that creatine doesn't work???
-ruclips.net/video/a0Z6cFzGNmE/видео.html
I cut out bread from my list of food because I could eat like 10 slices a day. I'm a month into it and I feel super hungry every day. I'm not employed and I live in Nigeria so a proper diet is expensive.
Are there any broke ass alternatives to healthy(&satisfying) eating
It takes years to get out of shape, don't expect to undo it in weeks or even months! Another cracking video btw ☺️
Yeah 100% truth here! Everything takes time :)
it can be done in months,
What if you been overweight all your life
Think u got it flipped bud. It can take up to a year to get in real good shape, probably more. But depending on nutritional intake & workout frequency becoming out of shape can happen from 0 to 💯 real quick. If you don't use it, you lose it!
Fax
Another very informative video Jeremy. Anyone SERIOUS about losing a lot of weight need to adopt the slow, gradual approach. Crash diets and "super" high intensity exercise routines may help in the short term but will most likely lead to plateaus, burn out and demotivation. It's a Marathon people- slow and steady wins the race.
Love your avatar.
It's so much about building better habits for the long haul
I think you are right! I have some stubborn fat around my middle. Want to build muscle though from Keto and IF. Slow gradual Is the best.
@@seeker_-_ Likewise 👍
Yes, in short. Forget the word diet. Create a healthy lifestyle were you eat good food and workout for the rest of your life. The results will come from that.
*Key Take-away:* Belly fat gets lost last, so take it slow; lift weights regularly while eating sufficient protein (0.7-1g/lb daily) and being at a modest calorie deficit to maximize fat loss while preserving/growing muscle. Measure weight week by week and remember that consistency is key. Slow and steady wins the race.
Thanks man
Great summary.
Muscle weighs more than fat. Weight is not an accurate measure of success
@@Eraser13 True, but I would say that you’re in the minority. But you’re right, every body is different.
@@Eraser13 Yessir 👍🏼 But you are lucky to have that, so we should all just work with what we have and try to get the best shape in our life. Not easy, but worth it!
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ruclips.net/user/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
You can do it❗ Nobody can do it for you .
I was overweight in 2019 and managed to get really lean by the end of 2019. I was in the best shape of my life until 2020 came around. The pandemic, losing close relatives, and not landing my ideal job after college caused me to self sabotage. It's safe to say that losing weight and keeping it off requires a strong foundation of discipline!!! I'm now looking to drop another 40 pounds for the third time in my life. This time I'm planning on keeping it off, for good
Here's a tip, eliminate oils and oily/fried foods. I know that potato chips and french fries taste amazing, (they are carbs) but the culprit is the fact that they are smothered in vegetable oils (fat) which your body stores in your belly area. This is a secret that I wish I had learned much earlier. But it helps to keep the weight off.
You can eat baked potatoes, or make your own fries/chips without oil at home.
@@spektred fats and oils are not bad for you it's processed foods high in shytty carbs that cause your insulin levels to go crazy and store water and fat.
I really needed this video. I cut from 224 to 190 in four or five months- took a maintenance phase and now on my second cut from 190 to 177- still going through March but damn it gets tough sometimes.
I started my cut at 177 last Month on 19 Jan Targeting 155 in 3 Months
How tall r u?
@@sumeunggai5665 5ft8
@@jonm.678 understandable I’m 6’2 170lbs trying to get to 190lbs
I am currently starting my cut at 223 with a goal at about 180. Any tips?
0:21 Not all body fat is the same
3:43 Weight loss won't be linear
5:33 Weight loss doesn't mean fat loss
9:00 Weight scale doesn't reveal all
Read my name please
Spoilers
Thx
Appreciate it 👍🏾
Thanks
thanks
To summarize:
Just stay consistent and keep going.
I saw the exact same graph when I was on fasting/keto diet (no cardio).
-Huge water loss first week
-Steady decrease fat loss next few weeks-months
-Stubborn belly fat near the end with weight variation going up and down like crazy before plateau and then sudden rocking of six packs.
In the mirror, fat was disappearing everywhere on my body and only the belly fat BEGUN to disappear once everywhere else had nothing left to give.
@@jk6573 Yes, totally agree, also if you lose muscle mass your metabolism will drop. Every pound of muscle gained is an additional increase in metabolic rate.
Resistance training, and in particular powerlifting has been a core part of my physical exercise (just lighter loads while on diet). I also do on-and-off because there's no way I can break up with my love for carbs. I did the six-pack thing once, in order to look good for a big life milestone. Too hard to maintain good looking body without restricting my love for food. Easier to focus on strength than physique.
Really can relate to this comment. I've went from 230 to 182 but this belly fat just won't give. But I'm learning it's the hardest to get rid of.
How long did it take to achieve the final result? Just curious lol
@@reyalexandro tips on belly fat loss
Im stuck on 18%
@@robbenvanpersie1562 Eat More Protien
Thank you for this video... the major key is PATIENCE + CONSISTENCY
For sure consistency is definitely key here! 🔥
So much money and energy into dieting and so much that doesn't work. I always appreciate the credible evidence Jeremy provides!
💪
Right! Credible and accessible.
I've been on the beginner shred programme for about 3 weeks now, and although it took me a bit personally to figure out the nutritional side of things and practise the resistance training, I've lost over 2 pounds so far and I feel that my mood and energy levels have gotten so much better. It's such an amazing motivator to see your progress and know what you're working towards.
💪
How's it going?
I just realized today that I’ve been losing muscle and water weight rather than body fat. Thanks Jeremy. I’ll work on my protein intake and follow a balanced routine.
Gracias amigo.
not into bodybuilding but in case I'm stuck in a situation like this, any fixes? does it work for everyone or did it just work for you?
@@twentyonetortas5921 it depends on what you want to achieve, if you are already thin and looking to build muscle you need a high calorie surplus diet consisting of high protein and carbs, if your goal is to lose weight and build muscle then go for very low calorie deficit meaning -200 or -300, you will still be building muscle but not as much as in the rate of surplus
@@enderzebak2863 My genes are bad, so whenever I bulk I only gain fat and no muscle. Some humans are simply programmed different.
@@Shadowsmoke11 lol nah buddy no matter how bad your genes are you will still build muscle, all humans build muscle unless you got some deformity or illness, maybe you are doing something wrong? not enough protein, enough sleep, and not working out properly, just lifting some random weights and call it a day wont work, you need a proper workout routine with and if u want proper hypotrophy u need to lift heavy and always up you your weights
@@Shadowsmoke11 humans are not built that much differently, everyone can achieve anything so 3 month faster/earlier is not a big difference when goal is the same
I really needed to see this video! I've been on a fat loss diet and exercise program for 5 months, results are slow but I feel so weak in the gym and constantly hungry. I thought by now I would be ripped so I was getting very unmotivated. Now I just need to carry on with my program, be consistent and persevere! I will get there! Thanks Jeremy
You're not eating enough that's for sure
I made the mistake of cutting carbs to 10%, but wasn't getting the muscle building or fat loss results I wanted. Then, I embraced clean carbs(rice, Dave's Killer Bread and oats) which kept me full, gave me energy for workouts and fueled my muscles. Stay in a caloric deficit and balance your diet. Working great for me. Dropping 2 lbs per week and keeping muscle.
If you guys are serious about weight loss. Sounds like you both are you need to weigh and track your food. W an app and a 10dollar scale it's easy
@@Sjcstro84 Thanks. I'm dialed in. I can pretty much tell the macros and weight in most foods I eat at this point. 1800-2000 calories per day, which is a deficit of 800-1000. Just gotta stay consistent.
Sounds like you have a bad program. The goal shouldnt be a "fat loss" diet, it should be a "muscle gain" diet. The fat will burn away with enough time, exercise and good nutrition. You likely continued your bad nutrition/eating habits during this fat loss diet right now and all its doing is giving you zero energy. I always tell people, you gotta go UP to go DOWN. Don't be afraid of putting on 5-10 lbs of lean muscle on top of the fat you already have... cus that muscle works for you and BURNS fat. You need it.
"Its scientifically proven that fasted cardio doesn't help shift belly fat" 🤯 lot of people will be crying into their protein shake right now 😅 great video
But doesnt the cardio effects bit of every muscle?
I'm one of them but now no more faster exercise 😂
I do fasted cardio because I find it easier to train early in the morning just after coffee.
Not this guy ruclips.net/user/shortsm5asVDuYZvY?feature=share
Lmao
This channel is a total no BS look at health. I love it. I’m a firm believer if you don’t show your sources it’s not worth listening to.
I would say most important thing to fat loss: calorie deficit (300-500) calories per day, strength workout (3-5) days a week, some cardio if u need, drink (2-3 litres of water per day, do more movements during day, keep ur stress aside, increase portion of protein in diet, lower ur carbs portion n eat only good fats. Simple idea is burn more than what u eat💁🏻♂️
So should I avoid cardio when losing fat? Isn’t that counter productive because doesn’t cardio directly lead to fat loss?
@@vsrztoro5989 doing only cardio n diet makes u lose fat faster but u lose muscle as well, if u add workout n diet u still lose fats. Use cardio as tool to fat loss but not directly relying as fat loss method. its ur choice if u want to add cardio in ur workout n diet. But surely only diet no workout or no cardio will give u less results.
@@vsrztoro5989 a very good way to lose fat and gain muscle is to do a push, pull, legs workout routine with a rest day after legs. You use that day to do a good amount of non-strenuous cardio and possibly some light core work. You get to rest the muscles that need rest but you still get to do something positive without exhausting yourself
@@vsrztoro5989 You can do a few sessions of LISS. It burns more without killing your muscle gains.
@@Moi_81 I’ve been at it for 10 months now lol barely done any cardio , just heavy lifting sessions 👍🏽
Don't RUSH the process...TRUST the process...for those still struggling and grinding keep pushing yourself to the next level you got this, wishing everyone on their success 👏👏👏💪
That's very well said 💪
For successful body transformation you must be hard motivated and train really hard. Many people forget that diet is more important than training. Percentage wise, diet is 70% and training is 30%, that's the rule in my book. If you are beginner, you need help about training and calculating calories, so it's better to pay personal trainer or find some online tool for creating diet for you. My friend made great transformation and lost 25 kg in eight months, but he used meal plans from Next Level Diet.
Product placing 😂
Thanks man, I thought I was doing it wrong, now I know that I must increase my protein intake. Also thanks for no intros and no BS on all of your videos. Just straight to the point.
Straight to the point? Who are you kidding? He spent a few minutes showing result and talking about other things before the information began.
This is pretty inspiring. This came out at a good time because I’ve been working pretty hard but some days just feel like I like even worse somehow lol. But I’m going to remain persistent and keep going. I’m the past I had a timeline that 2 or 3 months after working out I would see big results and when I didn’t I would just quit. But I’ve gone into this with the mindset that it will take however long it takes and to just trust that as long as I’m doing the right things I will eventually reach my goal regardless of how long it takes to accomplish
Definitely why measurements are good. One of your recomp videos really helped me and I’m doing it. Was about 24% BF after initial weight drop. In last week and a half I have lost 0.5 lbs because I jumped up my cals for the recomp. Obviously that can get frustrating.
Took my measurements today and realized I dropped an inch and a half off my waist and down to about 21% BF. Now eyeing it, it definitely looks like I’ve built some muscle and lost some fat in midsection but because I still have flab I can grab and the number on the scale isn’t going down a lot it can be discouraging. But that measurement today made me say alright, keep on the same track, work hard and be patient.
Awesome! keep at it 💪
My favorite thing about this channel is that you can tell Jeremy is natty and not selling an unachievable goal without chemical enhancements like most on RUclips. They don't even mention they have "help" getting to the physique they are selling.
Okay I'm new to this, so my guess is that he looks/is natural because he is definitely muscular but isn't overly bulked-up, is that correct?
@@olly-kai Yep
What is natty
@@ParadeTheGospel Natural, not using steroids.
And just his attitude is one of "I'm like you" not "I'm better than you."
Do this "one thing" to lose weight. Turns out the one thing was "don't give up, it's a slow process". Most valuable weight loss tip I've ever heard.
Great video Jeremy! I’ve been on the women’s Build program for 2 months and I’m so pleased with my progress! My energy level is through the roof and I’ve lost body fat and gained muscle. I’m lifting more weight in the gym then I ever thought possible 😀
Thanks Built with Science!
Great job.
I have neglected my health for over 2 years now, after having trained for three days every week at the gym intensely. I'm considering picking up my old habit of going to the gym (twice instead of 3 times) and your videos help me to facilitate those goals. Thank you for this.
I'm going the opposite way. Started with 3days at the gym, then 4, and now 5. Although I allow myself to do whatever I want on the 5th day. I normally do 20 minutes of cardio, and then lift for an hour. I'm losing weight, and gaining strength/muscle so something must be working. Good luck in your journey whatever you choose
The reason why a high protein diet helps u lose fat is that a high protein diet with resistance training increases muscle mass. The more muscle you have in your body, the more energy is required to maintain so if you are in a calorie deficit it eats off your existing body fat.
I was 137 kg before 5 months, now I have 117 kg..however I have lost visceral fat but over all fat remains same....energy is definately up, muscle mass same...your instructions works
Nicee! Keep going 💪
bro its really amazing that you havent sold out yet. Really impressive. Thanks for everything!
Videos like this are a massive help, been trying to get fitter and finding it so hard how slow the belly fat takes
Intentional weight loss is the loss of total body mass as a result of efforts to improve 🖤
People seem to overlook maintaining a weight you are happy with and if you decide to gain weight. Gain weigh your happy with and also don't mind loosing.
Thanks jeremy for the really informative video. Because of your videos I already lost weight and waist line is reduced. Felt more energized as well but less hungry. Thanks for being one of my coaches/inspiration on this fitness journey of mine. ❤️
Nobody told me I have an alpha physique (thumbnail)
Always … he never fails to take my breath away with his illustrations… slides … it’s not easy to forget with those expressions and the animated presentation !! Am pumped 💪
Ive gone through big losses twice. Lost 86 lbs. Gained 56. Lost 60... Stick with it. Just takes time. First time I did it through only diet. This time I'm training too. Start by getting into the mentality that its a marathon. Set long term goals and daily tasks. I calorie count and snack on fruit with occasional treats...Im finally at that stage where my stomach fat is going..man is it stubborn. Gaining muscle sure makes it easier to keep going.
Mentality is the key. Agreed.
Great video Jeremy. I think one of the biggest things for me is people focus too much on weight loss, and then they just go on unrealistic diets to see scale weight drop fast. They end up losing muscle and usually end up gaining the fat back.
Yes it's all about consistency!
So what do we have to do?
@@someguy6135 follow a realistic plan that creates a small calorie deficit which increases over time - implement diet breaks every 8 weeks (2 weeks at maintenance) and you should be set. Be patient too, it takes time 💪
i started at 344lbs so i started walking for 35 minutes 5 days a week and changed to eating healthy, mostly veggies, turkey and chicken. staying away from red meat and high carb foods like pasta, bread and potatoes. it has been just over three months and i have lost 48lbs so far. i have hit those weeks when i only lost 1 or 2 pounds but i just stick with it and i am very happy so far with the results. now i find myself lifting weights and becoming almost addicted to getting in shape. It's not easy but at 45 if i can do it then anyone can.
Good for you mate! Keep us updated :)
Clear honest advert while delivering great content. You're doing things right! Thanks for the inspiration
Thanks to the tips in this video, I'm now at my target weight and target waist size and so close to a six pack. I only joined the gym 4 weeks ago (home workout with just dumbbells start of the year before then) but the results are visible. Developing shoulder muscles, triceps and back that feels weird and fantastic at the same time 😀 I'm also not as obsessed with abs workout as I used to. It's now just a part of my weekly routine. With diet I got rid of sugar and processed foods (apart from protein bars occasionally) totally. I believe the belly fat will go. As long as continue what I'm doing, learn and and adjust along the way, it will happen.
As another tip I found helpful is to stay away from added sugars and sugar in any drink (includes milk). Milk is important for the calcium so its good to drink some, but not too many cups of milk per day. Sugar from fruits are fine; sugar from fruit juice is a hard no.
Great video
No real shortcut to get rid of the stubborn areas other than liposuction
Right the lipo section technique is used to remove hardly stone like stuck poop from anus so as to allow smooth flow of diarrhea
I’m on the 27th day of OMAD. I don’t lose weight but my hip size decreased from 38 to 30 inches. 🤣 I’ve got clearer vision, smoother skin, sleep apnea stopped, and energetic while approaching the 24th hour mark of fasting. I’ll keep my OMAD journey for as long as I feel good inside out.
The 4 things:
1. Belly will be the last body part where you lose fat.
2. Fat loss won't be a linear process
3. Weight = Muscle + Fat. Thus, Weight loss does not mean fat loss.
4. Weight scale does not give the complete picture
Agree - I have been on the overweight size majority of my life and I don't expect it to be gone for
just 6 weeks.
Eat proteins.
Work your Ass off.
Be consistent.
Sleep on time.
Stay positive.
I can’t believe the amount Of work you put into helping us and teaching us, you are amazing
When you make positive changes to reduce body fat there are going to be extended times when you feel like crap and are not being results. Knowing your step counts macros and training poundages are crucial to be able to push though and trust the PROCESS
I'm not an expert or anything, but now that I've been eating less + eating more protein and I've lost 20 pounds in 3 months. I can confirm that all this is true so far! This is good affirmation that I'm on the right track
Same I still have 20 more pounds to go I’m hoping to lose it before june
4:24 is most underrated piece of advice.
So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand." "The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him-my father's God, and I will exalt him."
It is better to monitor you waist instead of belly. Your pants will start to get loose the 1st week of losing weight. So, When you start dropping from 36" to 35" for a comfortable fit, you know your plan is working. While your belly may still be about the same/hard to tell weight loss.
Here's a potential answer to the protein fat/loss riddle. Protein improves fat tissue fitness, by promoting adipogenesis, which results in smaller, more efficient fat cells. Potentially, these "better" fat cells are more efficient at storing/releasing lipids and so you need less fat tissue to accomplish the same metabolic demands.
very good explanation. Yet there is a bit more to it. First, alpha and beta receptors are not limited to fat cells (you did not say that,, but s.o. could falsely conclude). a (AR) and b receptors (BR) are distributed throughout the body, and their relative and their absolute density determine the responsiveness of the tissue to Adrenalin. Now, Adrenalin is released by stress in the moment, such as a combat fight, HIIT, or "acute pain" in the muscle due to training (lactate, sheer stress in overload). AR and BR are differing regarding their sensitivity to Adrenalin, AR being more sensitive than BR. If you very rarely activate the Adrenalin system, or have your cortisol system very active (chronic bad stress), then the AR increase in numbers. If you have often Adrenalin release, they are down-regulated. Cardio training tends to activate the cortisol axis more than the adrenalin axis. And the success feeling that comes with progressive overload activates the adrenalin system. that's still coarse, but it should be clear by now. The transformation is a self-accelerating journey.
Well, if you do abs training with an intense burn, then prostaglandines are produced, infiltrating all the surrounding tissue, such as fat that is located inside the muscle. which in turn increases the number of AR and BR, meaning that the ratio between them shifts towards the BR... hence I do not trust the studies claiming that you cant target a specific area. Additionally, you should do stretching which leads to specific settlement of stem cells, that then differentiate into muscle cells.
Finally, there is an important supplement here: creatine. long term it allows to create deeper "burns", supporting all the processes already referred to.. Have fun!
Facts bro
This video is so great. Many people give up when the scale doesn’t move but the real way to lose weight in a sustainable way is to be consistent
Good stuff. I've lost 55 pounds in just under a year and I can honestly say that my weight was trending down, but there were plateaus and slight gains along the way, some lasted for 4-6 weeks and then, boom, another 4-5 pounds disappeared. Weight loss is a long term strategy and not a quick fix. Changes must be made and maintained.
life changes* total F***ing revamp is what you gotta do, take inventory of the things that are crushing spirits, and pulling you in the opp. direction of goals.
Update?
My 4 advices about fat loss...
1. Dont eat shit and seek the food that is growing in ground.
2. Stretch everyday and after every work out.
3. Calories = fuel, not fat if you use it.
4. Your game is loading? Making a cup of coffe? Make few situps, your heart will thank you.
The reason why I appreciate your videos is that it's based on science based evidence. Unlike other channels that pitch 30-day guaranteed fat loss or muscle gains videos, it's complete BS.
Love this channel and community. Scientifically rigorous and accessible.
This dude is one of the realest out there! Appreciate what you publish dawg, not just something to market out for yourself but also for your customers 💪
A book I read a long time ago said that when you first lose weight, the fat FIRST come off your internal organs. Your visceral fat. The stuff that will kill you, instead of just make you look chonky. You won't see that with your eyes and the weight loss won't be much, but your body will FEEL so much better! The body has a specific order that it needs to follow for your survival.
Also, if you are over 40, taking weight off fast will make your face look like a melted candle. And you can't exercise it to tone it back up. It just stays that way. MUCH better to lose the weight slowly and NOT be shocked by your skin's lack of elasticity!!
Key to fat loss -> Weight loss without losing muscle mass
1) There is no shortcut to reduce just the belly fat. It's the last thing that will go. So focus on the discipline make your exercise and diet routine sustainable and enjoy the journey. It's a marathon, not a sprint. Stay committed
2) Increase protein content > 1g/1 pound of body weight
3) A mix of cardio and resistance training will go a long way to achieving a healthy body.
Jeremy, 3:30 you cannot lose Fat Cells, you can just reduce their volume of contained fat, please correct before somebody would call you out for this, because the only way to lose Fat Cells (cells which gather and contain fat) is liposaction, exercises and calorie deficit just burns the amount of fat contained in fat cells
Love your videos man! Very informative. No BS fillers. Conclusive and straight to the point. Keep at it!
One Step at a Time
If you are just beginning to adopt a healthy lifestyle, take it slowly at first. Your body has become acclimated to old habits, and if you make radical changes, you are likely to give up quickly.
Eat At Home
When you eat out, you have no control over the portions that you will consume. You may wind yourself consuming more than you should.
Stop Counting the Calories
Don’t get too worked up over it. Instead, consider the color and freshness of the meal. Greens are always a good choice. Colorful fruits are also beneficial to one’s health. These are the foods your body requires more of. So don’t be frightened to consume more of these.
Do Not Skip Meals
If you want to reduce weight, it is much preferable to eat little meals 5- 6 times a day.Skipping meals will simply cause your body to retain fat and may lead to overeating.
Snack Healthy
When you’re hungry, instead of reaching for the cupcake, reach for the carrot stick. Fruits, almonds, raisins, cranberries, whole grain crackers, and other healthy snacks are examples.
Enjoy Your Meal
Do not speed through the eating procedure.Take your time with your food and chew it slowly.Stop eating when you’re already feeling full.Pay attention to what your body is telling you.
From site:motiveyouself.wordpress.com/
omg explaining this to people makes them angry at me like I'm lying to them , like in "mean girls" .
Informative video indeed, but what are the 4 things nobody tells you? Did I miss it or maybe I head to read through the video!?! Is it 1) weigh yourself regurarly, 2) increase calories by increasing protein, 3) lift more and do less cardio and 4) trust the process? Not sure though. Thanks for sharing anyway
Ty great video! I’ve been doin all of this just by kinda piecing it together over the last couple months so it great to know I’m on the right track!
I'm interested in cutting body fat whilst building/toning muscle, for this reason i don't weigh myself, i gauge my results by seeing the physical difference in my body shape. i increased my protein intake at the start of my journey (2 months ago), eating more eggs, fish, chicken, green veg as well as the odd protein bar, pudding or yogurt. I can already see change and i feel more energised, i even get up at 5 to go to the gym which is something i said i would never do lol. I'm glad i stumbled across this video as it confirms that what i'm doing is good for the goal i aim to achieve. I also know its a process and that i wont be lean in a couple of months. I'm enjoying the journey so far and certainly enjoy feeling stronger and fitter.
Excellent thanks❤😊
Another excellent video.
Jeremy, please fix that calorie number mistake @ 8:12 .
60g of protein produce approximately 250 calories (240 to be precise).
45g produce 180 calories, which is way far from the "-300" which is shown in the video.
I understood the point differently. I think the researchers were saying that the ‘increase protein’ group consumed 60g of protein more, and had a total caloric intake increase of 300. From all macros. Same for the ‘lower group’ - the calorie change represented all calories, not just protein.
@@tommysuits7416 Maybe you are right.
Regarding an older research, both controlled groups had the same caloric intake, one group had a protein shake and the other had a placebo shake with carbs.
I am not sure whether having different caloric consumption leads to clear results.
Someone may claim that one group was too deficient in calories in order to lose fat and gain muscle, which is something science already proved.
I've found that I go 2 or 3 weeks without a change on the scale, and then a sudden drop. He pointed this out in his video. I monitor everything I eat through MyFitnessPal, so I checked what I ate right before each drop. It was a high carb cheat meal. It happened by accident three times. I decided to test to see if it would happen a fourth time. Ate a bunch of Chinese food. Lost five pounds overnight. I had been burning fat the whole time, but the scale did not budge because of fluid retention. The weight will come off eventually without a high carb meal, so you don't have to have one. I figured I would share that.
in 5 months, I cut down from 243 to 215. I'm 6'2" and almost 50 years old.
Still working at losing the last of the midsection fat, but I look better in a T-shirt now that I ever have. Plus, I had to buy new pants because the others were falling off.
Keep working at it, everyone. You can do it!
Thank you for the inspiration, it was very useful.
I was in good shape before Carnivore but knew I wanted to step up and improve a few areas…been on it since March 2022 and no sugar(
R.I.P toilet
What you hear all the time.....
It's not about what's at the end of the road but the journey to get there.
Apply this to your mindset and you could make this long term and not just give up after time
Thank you so much Jeremy, plz do a video talking about your last lean journey including workout and diet routine, I'm so excited to know it
i am right now 14 days in my 30 day challenge so far i gained 3kg/6.6lbs (72kg/158lb now 75kg/165lbs) fat % start 22.5% now 21% but somedays more or less :) my height 173 cm/5.67f yes i am a dwarf :) but the most noticeable so far is i am far stronger and energized. Good luck everyone with your Workouts
Jeremy tq for the tips & advice
Nice video given me something to think about after being 18 stone and getting down to 13, now I’m stuck in the same place for about a year being so long on low calories I guess all I’m doing is building and burning muscle,I think it’s time to try increase my calories slightly in the form of protein see if that helps.
Thanks !
Can’t tell you how much I needed to see this video today. Cheers.
excellent video, all about the truth and consistency. !!
I'm getting a lot of plateau weeks lately, I lost about 6kg in 2 months with IF and Low carb + exercise. From 83kg to 75.9 since march now. Too much exercise is not helping either. But if you keep it balanced and get enough rest. The plateau then starts moving. Lots of ups and downs. The sleep is important, Drinking Water and Sweating helps as well. Reduced calories definitely helps also. I'm 43 and been overweight for almost 20 years and have hypertension. The best exercise for now that works for me is walking 10000 steps a day, especially fast walking that keeps the heart rate and decent level. Do some swimming occasionally. The belly is still there, I still look the same. Hope things will change soon.
I would encourage you to not label things that your body does as awful. I understand why you’re doing this, but it encourages negative thinking about your body. It’s doing what it’s designed to do to keep you alive in famine and feasting periods. Just because we are privileged to not live in an area of the world who regularly has famines doesn’t mean we can label some thing are body does to survive as awful. God forbid we ever have a world famine then we’ll all be singing the praises of are bodies ability to store fat and wishing it could store more, so it’s all about perspective and working wIth your body. I am really enjoying the content of your Chanel, and will still enjoy but I thought I needed to mention this as the internet already has enough places where people can find another negative label to put on their body. Your video would be very effective without the use of the word awful in it.
All the best and keep the videos coming, I’ve found your videos so helpful on my form when exercising so this comment is merely meant as constructive criticism. Have subbed and liked :)
GAwwwwww....this is so useful and it actually feels really honest! Thank you. Subscribed!
You’re so amazing bro ! Thanks a lot for your work, for your sharing, I’m really glad to know your RUclips channel !
I lost over 120 pounds on my journey
How im a beginner
I'm doing liposuction soon 😢😢😢 I have so much fat
Αh too bad i cant subscribe twice xD Loved it, great advice!
This video is making a lot more sense now , thanks a lot
Hey man great content . Which camera have you used in this video . Thanks In advance :)
Wow. Such a high quality material! Thanks again man!
The first part has always been the gamebreaker for me. Ever since i was a kid , i’ve had lovehandles and they just don’t seem to budge
Long story short, stay consistent and trust the process
Thank you so much Jeremy... Glad that I found your channel... Really helpful...
These videos are so freaking good. Definitely encouraging
One thing I noticed about these kinds of videos. The one thing they like to do the most. Is go around the one thing that the whole video is about. Then one thing leads to the next and you've spent 10 mins waiting for the one thing to be said. Then one thing leads to the next and you realise the video could have been 2 minutes long because the one thing wasn't even that hard to say straight away.
my man this is helping me so much continue this lets go
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
Great video. I use these techniques too.
6:27 Slow Gradual loss + resistance training