5 TIPS: How To Successfully Eat In A Calorie Deficit

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  • Опубликовано: 19 янв 2025

Комментарии • 139

  • @jessica21789
    @jessica21789 8 месяцев назад +61

    The fact that you showed your stomach before and after unedited stretch marks and all, subscribed immediately! Go us fit mamas 💪🏼

    • @dondomingo6578
      @dondomingo6578 7 месяцев назад +4

      Awww. Thats so nice. Go girl

  • @to_the_nature
    @to_the_nature 7 месяцев назад +26

    Mom of 2 boys here as well... The stopping in the middle of your busy day to comfort your son was so real🥹🥰

  • @1Daybreakertam
    @1Daybreakertam Месяц назад +4

    I have never understood protein, calories and working out like this. You put it so clearly, thank you so much!

  • @aramarin1126
    @aramarin1126 2 месяца назад +12

    perfect breakfast idea
    2 eggs about 14g protein.
    mix in some cottage cheese before scrambling. about 7-10g protein. depending on amount and adding some ground turkey for extra protein. will get you satiated and a good amount of protein. if you want more volume add some lettuce to it for fullness. this is my go too and it’s been a life saver !!
    the cottage cheese makes the eggs creamy, cheesy and taste much better without added heading whipping cream or milk that have rarely any protein and just extra calories

    • @bestiefswlady5251
      @bestiefswlady5251 24 дня назад +1

      Wow, that sounds like a great idea! Thank you :), due to G.I. issues I have problems digesting any raw vegetables at all, and even certain fruits and need to avoid high fiber foods, but adding in cottage cheese is a easy shift I can make to add more protein to morning eggs.

  • @tresseyadams5892
    @tresseyadams5892 Год назад +14

    Could you talk more about the mental aspects of doing a bulk, such as what to expect as normal part of process and what's not common or shouldn't happen in a bulk. Thanks

  • @JesusBeliever4Life
    @JesusBeliever4Life 10 месяцев назад +116

    1:01 starts

    • @Thompame
      @Thompame 8 месяцев назад +10

      a hero

    • @jessotty2929
      @jessotty2929 7 месяцев назад +1

      Thank you 🙏

    • @batgirlp5561
      @batgirlp5561 6 месяцев назад +2

      Thx

    • @buttarain27
      @buttarain27 2 месяца назад +3

      ​@@ThompameIt's only a minute... damn! 😂

  • @pharmclare
    @pharmclare 8 месяцев назад +61

    Protein and hydration is important. Skinny fat is worse, welldone

  • @mrarcade2504
    @mrarcade2504 Год назад +64

    A high protein breakfast is something i havent thought about before
    Actually a really good idea

  • @Kalmabess
    @Kalmabess 8 месяцев назад +15

    OMG that blanched cabbage with fish sauce, chili and squeezed of lemon juice is my favorite. Asian food realness 😋

  • @funsizebeauty8858
    @funsizebeauty8858 9 месяцев назад +15

    This video was so simple and so helpful! Honestly one of the best calorie deficit explanations I’ve seen!! ❤

  • @angelmarwa443
    @angelmarwa443 3 месяца назад +1

    I've watched a thousand weightloss videos, this one made the most sense to me

  • @daniellejsmith7048
    @daniellejsmith7048 Год назад +11

    Hi! Just found your page and watched a few vids-thanks for sharing this info-it’s so helpful and you’re so relatable! :)

    • @drjennale
      @drjennale  Год назад

      Thanks Danielle 🥰 and welcome to the fam!

  • @samiam1400
    @samiam1400 Год назад +23

    Jenny, I miss the videos. Come back!!!!!!!!!!!!!

    • @drjennale
      @drjennale  Год назад +7

      I’m here!! I’m trying 🥲

  • @erykaolsen7614
    @erykaolsen7614 8 месяцев назад +85

    What is a mini cut ? I need to loose 60-70 pounds should I follow this or focus on cardio first then bring in strength??

    • @BelieveInJesus3
      @BelieveInJesus3 8 месяцев назад +8

      I think your supposed to find a high protein diet.

    • @mrswray
      @mrswray 8 месяцев назад +5

      Girl me too! From what I understand a bulk is when a person eats more than their maintenance calories so they can grow their muscles, because you can’t build muscle while in a defecit. Then they do a cut where they then start eating less calories then they need to loose the fat but keep the muscle. Atleast that’s what I think it is lol

    • @tgeddes7602
      @tgeddes7602 8 месяцев назад +4

      ​@mrswray you can build muscle in a deficit it's just extremely difficult and your macros must be in line.

    • @j.e.t.v4016
      @j.e.t.v4016 8 месяцев назад +9

      A mini cut is eating MUCH MUCH lower calories (but keeping protein up) for a short period (usually no longer than 2 weeks) while still keeping your activity at a normal level. It is NOT sustainable, so the short length is to prevent long term adverse effects. Keep protein up, stay hydrated.

    • @harmonicsounds3404
      @harmonicsounds3404 7 месяцев назад +6

      You should track your calories for a week to see how much you're consuming. Then cut 500 calories from that and sure focus cardio but don't be afraid to lift. More muscle means more calories burned at a resting state

  • @jmb2467
    @jmb2467 Год назад +5

    Amazing tips! Btw you are radiating! Looking amazing Doc.
    Hope this series continues, and maybe an OMT series in the future?

    • @drjennale
      @drjennale  Год назад +2

      I think its the Elf Halo Glow foundation giving me that glow 😅 Anything specific you want to see with OMT?

    • @jmb2467
      @jmb2467 Год назад

      Maybe some indirect techniques? Strain/Counterstrain. Lumbosacral region. Or would be cool to see how you address the rib cage!

    • @drjennale
      @drjennale  Год назад

      OMT is really hard to show because a lot of it is based on feel. For the ribs I like to hold both ends, retract to float the rib, then balance about the midpoint! Super easy to while patients are seated or laying down

    • @jmb2467
      @jmb2467 Год назад

      @@drjennale true on OMT is hard to sbow and thanks for the rib cage tip!

  • @jahnilleverdis7635
    @jahnilleverdis7635 8 месяцев назад +3

    This video has a pivotal for my weight loss. Thank you so much!!!

  • @blairev5528
    @blairev5528 11 месяцев назад +5

    new subs here tnx for the info,, been in keto/lowcarb in and out so decided to be in a calorie deficit instead so i can still enjoy the food but in moderation❤

    • @drjennale
      @drjennale  10 месяцев назад +1

      Yes! It’s going to be life changing

  • @Grwmslays435
    @Grwmslays435 7 месяцев назад +1

    Thanks for sharing, protein and water is what I need to work on. I also need to be more committed to weight training.

  • @LucienneintheDreaming
    @LucienneintheDreaming 9 месяцев назад +5

    This is amazing. I just started my calorie deficit.

    • @funtimefranky
      @funtimefranky 9 месяцев назад +2

      Me too. Gemini as well, trying to lose a few for my bday 😂

  • @Khawlah90
    @Khawlah90 8 месяцев назад +1

    Thank you very much. very informative, yet easy, and made me feel that is doable. well-explained tips.

  • @Heykay34
    @Heykay34 6 месяцев назад +2

    Cups with straws are the best for water, you can drink half a 40oz cup so fast when it has a straw

  • @JoeSmith-fu9yx
    @JoeSmith-fu9yx 4 месяца назад +7

    Skipping breakfast while Intermittent fasting is not about creating a calorie deficit it’s about maximizing daily ketosis. Yeah it does promote fewer and larger portions but you can easily get all of your calories in your eating window.

  • @sweetpotato13
    @sweetpotato13 Год назад +2

    thank you for posting this! what is that app you were showing at 10:27 that counted the calories and macros in your food?

    • @drjennale
      @drjennale  Год назад +6

      YAZIO! I boycotted MyFitnessPal after they started charging for the barcode scanner

  • @Augustmoon87
    @Augustmoon87 11 месяцев назад +2

    A great video by a very nice person with adorable kids. I’ve subscribed!

    • @drjennale
      @drjennale  11 месяцев назад +1

      Welcome to the fam!

  • @FaithinChristJesus777
    @FaithinChristJesus777 9 месяцев назад +8

    I will drink psyllium husk fiber When i am hungry after my cut off time.

    • @handsomedubbledee
      @handsomedubbledee 9 месяцев назад

      I never thought about drinking psyllium fiber. That's a great tip

    • @peacelovejoyandhappiness
      @peacelovejoyandhappiness 9 месяцев назад

      What is that type of drink? Do you buy this at Costco or Amazon? Can you share a link? Thank you.

  • @miguelsalas88
    @miguelsalas88 Год назад +3

    hello from venezuela! great video, When you bulk, how many calories do you add to your maintenance kcal?

  • @lindamoore9081
    @lindamoore9081 8 месяцев назад +1

    Girl!!’ This fresh makeup look!!! 😍 share details 😁

  • @SunflowerNurse
    @SunflowerNurse 3 месяца назад

    Very helpful information!

  • @craigsmith6879
    @craigsmith6879 11 месяцев назад +3

    It depends some ppl skip breakfast cause they are tired and go to sleep so it’s a win win and when they wake up they can save those breakfast calories for lunch n dinner and lose weight

    • @drjennale
      @drjennale  11 месяцев назад +1

      Many of my patients snack at night because they did not eat enough calories during the day. Breakfast can have more nutrient dense foods and compared to calorie dense snacks.

    • @craigsmith6879
      @craigsmith6879 11 месяцев назад +2

      @@drjennale yeah that’s true but also depends on what there defecit is for example 2000 calories vs 1200 calories

    • @drjennale
      @drjennale  11 месяцев назад +1

      Yes

  • @Mellowman468
    @Mellowman468 5 месяцев назад +1

    Im surprised u didn't mention the GI Index. Iv been able to lose a lot of fat by eating foods low in GI index and staying full all day. Im talking BIG plates of food too. Sometimes i cant even finish a full plate of veggies. I love it i can snack all day on a bag of baby carrots or some raw almonds and i don't feel bloated. GI Joe

  • @marlenemacias2875
    @marlenemacias2875 Год назад +1

    Thank you for the tips. May i ask the brand of creatine you use?

    • @drjennale
      @drjennale  Год назад +3

      Ekkovision! I have the lemon flavor one

  • @nanishep
    @nanishep 7 месяцев назад +2

    Can you eat legumes has a protein source? I can’t afford meat, mock meat or tofu and seitan. But I
    Can afford beans and lentils.

    • @LovelyNomad2024
      @LovelyNomad2024 5 месяцев назад +1

      Yes you can eat they are proteins

  • @kimtarshiavanmeter
    @kimtarshiavanmeter 8 месяцев назад +1

    ❤❤❤ a ton of great information...I'm going to try this

  • @josephacqui7176
    @josephacqui7176 Год назад +2

    Needed this!

  • @sayantaniist
    @sayantaniist 8 месяцев назад +1

    Really appreciate your help tysm dear

  • @angelicacanlas4242
    @angelicacanlas4242 8 месяцев назад

    What flavored creatine would you recommend? Thanks

  • @ashleydatinguinoo1386
    @ashleydatinguinoo1386 Год назад +2

    Yay! Love these tips! I'm doing a cut with you

    • @drjennale
      @drjennale  Год назад

      Hi Ashley!! RD approve! 💪🏽🤓

  • @TheReneer1706
    @TheReneer1706 8 месяцев назад

    Thank you this was very helpful! ❤

  • @user-jp3ud4qf6x
    @user-jp3ud4qf6x 4 месяца назад

    What is the creatine? 9:27

  • @A_Vets_Life
    @A_Vets_Life Год назад +1

    Great video. Thank you. ❤

  • @fatherbewithme
    @fatherbewithme 2 месяца назад

    Glad I came across this

  • @familyof0075
    @familyof0075 Год назад +1

    Love this topic from you! So motivating and great tips!

  • @jaclynpendleton
    @jaclynpendleton Месяц назад

    I have an honest question. How can you start a calorie deficit? Second part to that question is how much protein or fiber we should be eating pre weight.

  • @amymarie7427
    @amymarie7427 9 месяцев назад

    Thank you 😊 tips were so helpful

  • @KiamberMichelle
    @KiamberMichelle 3 месяца назад +1

    so if im 300lbs, your saying to 300/.8= 400grams of protein i need to eat everyday??????????? that seems like a lot?

    • @fatimeelrgdawy5804
      @fatimeelrgdawy5804 2 месяца назад

      Maybe do your goal weight divided by .8? And make that your target

  • @leticiasim8167
    @leticiasim8167 9 месяцев назад

    This was useful to listen to but how do you work out how much protein you require i am 191pounds 5ft9 and vegan. Thanks for your help if able to ✨

  • @113nightbird
    @113nightbird 9 месяцев назад

    Hi! This sounds good! I will give this a try! :)

  • @StoicWisdom267
    @StoicWisdom267 Месяц назад

    ever since Arnold, we've known that the body first breaks down the easiest form first- carbs (simple and then complex) then if it doesnt have that.. next is fat and it only resorts to breaking down muscle as a last resort because its the most difficult and time consuming option for body.

  • @SaMirFlow1
    @SaMirFlow1 10 месяцев назад

    Do you have any meal preps

  • @kathydelarosa1286
    @kathydelarosa1286 9 месяцев назад

    How long does it take to see results?

  • @beatpirate8
    @beatpirate8 7 месяцев назад +1

    i have high chol so i dont eat eggs every day

  • @annarandall6723
    @annarandall6723 9 месяцев назад

    Thank you soooo much

  • @rebecca31d224
    @rebecca31d224 8 месяцев назад

    Does anyone know what sauce she put on the cabbage? It looked vinegary and delicious

  • @rrt401
    @rrt401 9 месяцев назад +1

    How do you know what your “lean body mass” number is to multiply by 0.8 or 1.0 ???

    • @drauglynn
      @drauglynn 8 месяцев назад

      Lean body mass is the weight of muscle mass on you. Some scales will tell you this info. But you could also just use your goal body weight as I’ve heard in some other videos.

  • @kimberlykelly6110
    @kimberlykelly6110 9 месяцев назад

    Good information

  • @chihaibe69
    @chihaibe69 6 месяцев назад

    What calories app to use

  • @thelostrose1276
    @thelostrose1276 7 месяцев назад

    I lost 7lbs it took me 3 weeks and gain it in 5 days.. is this normal?

  • @SocheathSim
    @SocheathSim 10 месяцев назад

    awesome video....!

  • @macymay9288
    @macymay9288 8 месяцев назад

    Thank you

  • @janeseemann2527
    @janeseemann2527 8 месяцев назад

    The thing I find the funniest is the mixing of metric & imperial measurement to calculate protein intake. 😂😂

  • @MostlyCloudy
    @MostlyCloudy 9 месяцев назад +5

    Canned fish is where it's at for a quick grab and go snack/meal

  • @Sixtyvibesallday
    @Sixtyvibesallday Год назад

    Great advise 👏

  • @curiousmind212
    @curiousmind212 Год назад

    When you say that protein intake should be around 08.-1b per LBM is this LBM based on what you are currently or your goal? So I'm currently 154lbs and a healthy weight for my height is around 130lbs. I'm currently around 35% body fat but I would like to be around 15-20%? If I run the math based on my current weight and body fat, my protein intake at 0.8g per LBM, I should be eating 80g but if I run the math based on my goals, the protein intake is 88.4g. It's not a huge difference, but I've never understood how to properly calculate this.

    • @drjennale
      @drjennale  Год назад

      Do you mind telling me how tall you are? Easy way you can do it is to multiply your current weight by 0.6 and 1. If you have a higher body fat, you can eat closer to the 0.6 number and if you have less body fat then eat closer to the 1 number.

    • @curiousmind212
      @curiousmind212 Год назад

      @@drjennale I'm 5ft 2in and 3 months postpartum. I gained a lot of baby weight, and most of it was fat, unfortunately

    • @drjennale
      @drjennale  Год назад +4

      It’s only been 3 months! Give yourself some grace. Your body is still healing. I don’t think I started exercising until my younger was 2 😅
      Your protein goal should be around 100 g of protein a day. Give it take. Just focus on that, getting in some movement like going for a walk. Your muscles are getting strong by carrying baby!

    • @curiousmind212
      @curiousmind212 Год назад +2

      @@drjennale That's a good point. Right now I'm less focused on exercise, and more focused on not having low energy all the time. Based on the math, I'm not getting nearly enough protein in my diet, and I think my blood sugar spiking and crashing a lot is not helping me.

  • @AndyL940
    @AndyL940 Год назад +1

    Thanks Doc .. your awesome 🤩

  • @DoritoHunter
    @DoritoHunter 8 месяцев назад +2

    It sounds so easy until someone brings chips to work or you see something chocolatey 😢

  • @Сомнойвсехорошо-ц1ж
    @Сомнойвсехорошо-ц1ж 9 месяцев назад +1

    Do you drink electrolytes?

  • @taraready657
    @taraready657 6 месяцев назад

    My current problem 😢

  • @ambitiousbeauty1013
    @ambitiousbeauty1013 3 месяца назад

    Protein shakes have been helping me.

  • @theboldhome
    @theboldhome 8 месяцев назад

    thank god, someone else that doesn't eat breakfast food. i don't eat pork and anything else just doesn't fill me up! i would honestly prefer a roast dinner that "breakfast food"

  • @beatpirate8
    @beatpirate8 7 месяцев назад

    ok i cant do intermittent fast

  • @TheePrettiest901
    @TheePrettiest901 3 месяца назад

    I lost weight just need to lose the fat I’m 5’0 150 pounds I don’t want to look too thin just toned 😢

  • @Sparklewithmaryam
    @Sparklewithmaryam 8 месяцев назад

    Your children are so so cute😘

  • @artedigitaluniverso
    @artedigitaluniverso 8 месяцев назад

    The higher the temperature, the more calories the body burn?

  • @Strawberrycheesecake364
    @Strawberrycheesecake364 8 месяцев назад

    I truly do not enjoy eating meat . I’ll find an alternative protein source lol. I’m not vegan or anything

  • @RikodiusRex
    @RikodiusRex 9 месяцев назад

    Im training 2x a day. Im so fckin hungry. All I want are carbs.

    • @LovelyNomad2024
      @LovelyNomad2024 5 месяцев назад

      Must check your blood sugar if u crave carbs you may be prediabetic

  • @susanp5393
    @susanp5393 5 месяцев назад

    Web is full of weight managment advisers who are actually just advertising for meat and dairy industry! It is interesting however that people in the countries who consume the most amount of meat and dairy are the fatest in the world!

  • @marcussheppard4036
    @marcussheppard4036 Год назад +1

    Beautiful woman ❤

  • @findways9762
    @findways9762 5 месяцев назад

  • @JJSammis-unlock-your-potential
    @JJSammis-unlock-your-potential 8 месяцев назад

    that Coke Zero is so bad for you 😢

  • @sirvivor7835
    @sirvivor7835 Год назад +2

    Thank you, Doctor... I think you just cured my chronic yellow fever!

  • @rahulsham4014
    @rahulsham4014 8 месяцев назад

    Yeah coke zero on tap aye

  • @trilingualkid
    @trilingualkid 10 месяцев назад

    damn she squatting 245?

    • @drjennale
      @drjennale  10 месяцев назад +5

      I can squat over 300 now 🥰

    • @trilingualkid
      @trilingualkid 10 месяцев назад

      @@drjennale videos or didn't happen...ATG or half squat?

    • @drjennale
      @drjennale  10 месяцев назад

      @trilingualkid it’s already uploaded as a short. Hit 303 at my last competition so at least it’s competition standards 😅

    • @trilingualkid
      @trilingualkid 10 месяцев назад

      @@drjennale O I just saw it, its not all the way down, but pretty good congrats.

  • @serekathy
    @serekathy 8 месяцев назад

    hi are u filo.?

  • @jennifereddington343
    @jennifereddington343 8 месяцев назад

    This advice is definitely just calorie based and not health based lol. Coke Zero etc soooo bad for the body 😅

  • @czeneke
    @czeneke 4 месяца назад

    This heavy lifting is destroying your body also makes you age faster . It's not healthy for women in a long run .

  • @50s_momentum
    @50s_momentum 9 месяцев назад

    I don't want bulky legs like that.

  • @eliotzambrano708
    @eliotzambrano708 9 месяцев назад

    There is so much wrong about the tips u gave. Unfortunately the internet is full of uneducated advice

    • @Octoboobs
      @Octoboobs 9 месяцев назад +2

      Can you at least clarify?

    • @iansechler3975
      @iansechler3975 9 месяцев назад +10

      There is literally nothing incorrect about what she said. Move along.

  • @ExclusiveIQ
    @ExclusiveIQ 6 месяцев назад

    thank you