THE ULTIMATE FAT LOSS GUIDE | skinny fat, calorie deficit, tips & tricks
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- Опубликовано: 25 июл 2024
- Hey everybody! Today I’m bringing you the ultimate fat loss guide. We’ll discuss the current recommendations for body fat, what body fat is, and then my top tips as a coach regarding fat loss. Enjoy :)
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#fatloss #weightloss #skinnyfat 
Развлечения
You're filling a natacha oceane shaped hole in my heart 🫶
awww what a lovely compliment!
can I get an amen! That’s why I follow coaches like you bc while you try and break the cycle of body shaming and stigma (towards both fat and skinny people) you give valuable information. We are improving as a society but we still need to do better. ❤
AMEN!
Sleep: hormones, yes. But also, I make better decisions in all areas of life when I am rested. It’s easier to be in tune with stress, triggers, and the desire to snack. Why do I want a snack? Am I hungry or am I stressed? Am I just bored? Am I just thirsty and I should drink some water? When I’m tired, I have a harder time recognizing and questioning why I feel the way I feel.
Yesss 100%
Early engagement! Now to actually watch it :) Edit to add great video, solid info as always. People often get frustrated when I use the word "guesstimate" with TDEE calculators and fitness watches and such, but I remind them that at least it gives them a place to start and that's very useful.
Thank you for watching!!
This is needed in a saturated market of people screaming at us to do this not this and don't do that do this! You laid out the facts.
I really appreciate your content. You have a very logical approach to fitness that is really lacking from a lot of fitness content. As a young woman I feel constantly pressured to be my thinnest self and I am always worried about gaining body fat. I need to work on these deep rooted beliefs I hold, and it really resonates with me when you say we should separate aesthetics from health. Thank you for always making such informative videos!
You’re so welcome!
I just want to say that you have helped me so much in healing the part of me that used to work out strictly for aesthetics. I have no problem with people who do it either but for me it was a toxic mindset to be in and i love being able to listen to what my body needs now instead of constantly pushing it to extremes. always love the content you put out!
i've often been frustrated by the inaccuracy of the online calculators, so I get it. That's solid advice to try for a week and see how you feel, people sometimes just want a one size fits all aproach and anything to do with the human body, will need ajustment, my relashionship with food and weight loss change a lot for the better once I understood that. Thanks again for the great video Justina
Love everything you said in this video!! It’s so great to see your channel growing recently, it’s so deserved!!
thanks elena!
great video as always!
Glad you enjoyed!
Another thing that makes me sad about the skinny-fat trend is that I'm seeing it pop up in feeds that seem to predominantly target young *men.* In those cases, both of the words are pejoratives - guys aren't "supposed to be" skinny OR fat, and a lot of teenaged boys are falling victim to body dysmorphia and PED use. This was not the gender equality I was hoping for. :|
Great video, I love my weekly education sessions!!
Great to hear!
I can always count on you for a great video 🎉
thanks so much!
Glad I watched this before I made the commitment to buy a fitness watch/tracker - was debating getting one to track my step/calorie expenditure count but really appreciated your advice on the inaccuracies and trying to be more attune to your own body and it’s needs!
Thanks for sharing the calculator - will definitely be using it as a guide!
All of these are such great tips!
Glad you like them!
Interesting, realistic info, thanks Justina.😊
My pleasure!
Praying you get millions of subscribers asap! You’re amazing!
aw thank you!
Love this! Your videos help me feel better about myself when I get discouraged from some water weight gain or my arms looking bigger from lifting heavier weights.
I'm so glad!
i totally agree with the thoight of calorie tracking being an impermanent tool. learning bodily hunger cues, and normal ways to measure foods is the way to go for the long term. also its crazy how messed up the womens side of fitness is, coming from a males perspective. the fixation on skinniness and sport reducing fst and finding so many ways to hate your body, its really upsetting my heart goes out to all of you.
24.7.6
This is really great info.
Glad you enjoyed!
Great video again!
glad you enjoyed!
Great video!
Thanks!
One thing that I think it's important to remind everyone when starting a fat loss process is that scales that calculate body fat % and BMI are highly flawed and folks who weight train will likely not see realistic numbers that would give a real idea of their body composition. For example, I'm 1.61 cm and I weigh 63 kg. I've been weight training for 3 years and I can see some ab and shoulder definition and my quads are quite big (thank you genes!). However, my scale says that my body fat is 32% and my BMI is 24.8, just 0.2 away from overweight. What I'd recommend if anyone wants to track progress is taking pictures and feeling the way clothes fit. They give a totally different read on the whole process.
Yesss great advice!
I also thought that the term "skinny fat" was gone but since Ozempic has come around, I think it has made a resurgence!! I was anorexic as a teenager and these terms are so misleading. I am 58 and healthy (which is a struggle0. I was a personal trainer and fitness instructor for 28 years and saw so much misinformation! I appreciate your common sense and your factual content, and your sense of humor. You and TeamForNeverLean and Shredded Sports Science are my favorite go-tos for these things. Thanks!!!
this is perfect timing for me, was just about to do a deep dive on your channel for fat loss tips! wondering how to transition out of a caloric deficit/fat loss training program once you've lost the weight though?
slowly add back in your calories over a few weeks to work back up into maintenance!
I've been stuck in a plateau for weeks. Looking forward to making some changes and kickstart my fat loss journey!
You got this!
I love the hand method!
Me too!
Great video ❤
Thank you!
Really needed this motivation and information… thank you. I’m at my heaviest weight thanks to being in a wheelchair post surgery for 2 months. I’m uncomfortable now that I’m starting to move again. There’s only so far I can walk without pain while I’m healing - (about .75 mile). I definitely have always relied on exercise to keep my bodyweight down, because I enjoy snacking too much. 😂 So, forcing myself to not snack is not fun, but it’s empowering to make the decision to have will power and not eat more than I need.
The “baby steps” comment was also perfect because post knee surgery, baby steps is all I can do physically… why not take that advice for everything else?! 😊
You got this friend!!!
Thank you!
You're welcome!
hello! loved the video! i do have a question that i think i already know the answer to, but when people promote “fat burning exercises” are those generally just exercises that burn a lot of calories, a marketing gimmick, or do they actually exercise the fat like strength training exercises the muscles?
Hey! Nope there is no way to train fat. You can either store it through a surplus or lose it through a deficit.
I just discovered your channel today and I wonder why the damn RUclips algorithm didn't let me get to know you sooner😣
Anyway I'm trying to catch up on the videos but just wanted to tell you that this was the channel I needed, quindi a bug big grazie!!!
better late than never! so happy to have you here :)
Genuine question here!
If you lose the fat you want by calorie deficit, does that calorie deficit now become your maintenance? How do you know how many calories to consume for maintenance once you reach your goal?
No your deficit shouldn’t become your maintenance. If it does, you’ve probably been in your deficit too long. And you figure out maintenance the same way you figure out your deficit! Trial and error :)
Can you recommend a natural way to sweetened coffee. This is where I struggle I have to have my coffee but I add a lot of creamer and sugar. What is a healthier way I can make my coffee
I don't keep sugar around and use a stevia/erythritol substitute called Truvia. There are also sweetneners that use monk fruit.
my friend started out by adding less sugar until just cream was okay and then reducing the cream until she was used to black coffee
Hey! What do you mean by natural? I use monk fruit syrup sometimes in iced coffee, but not sure if that fits your needs.
@@JustinaErcoleyea that’s what I meant like a natural sugar alternative without the weird aftertaste like with most sweeteners. Thanks everyone for the suggestions
This couldn't have come at a better time! I used to be a fit gym girl for 3-4 yrs, fell off track the past year due to school. I got back to regular gym sessions a month ago, along with calorie deficit, to lose the 20 lbs I gained. Currently doing push/pull/2x legs split and cardio 3x a week, but I haven't lost any weight! Super discouraging, any advice would be appreciated!!
Hey! If you haven't lost any weight in a month, you may not be in a deficit. I'd get a little more strict with tracking (if you're not already) and reassess. But I also recommend using a few different methods of tracking progress. For example: how your clothes fit, energy levels, sleep quality, etc.
Any recommendations for calorie tracking?
Any app you enjoy! I haven’t tracked in a while but I’ve used My Fitness Pal and my Fitbit app.
Hi Justina,
thank you for all the info in this video. I wanted to ask if there is research on minorities as well in regards to body fat. Are there any differences, do dofferent races lose fat differently or is it the same? Etc. but seriously thanks for this vid!
You mean Justina?
For the algorithm ✨️
Thank youuuuu!
After watching most of your content for the last year-plus, I still wonder if it's possible to build muscle while in a negative energy balance. And if not, how much time needs to spent on each phase to see a difference? I was in a sport for about 9 months and absolutely saw muscles grow and fat go away over that time (too much in hindsight. I DO NOT recommend working out as much or as hard as I did, especially without more or a nutrition plan). But I didn't have specific seasons of cut or bulk. I was always trying to get bigger and never succeeded. Of course, there were days or weeks where the workouts were different, but always mostly a lot of rowing/erging. My weight went up and down a couple pounds every week or two, but by the end of the school year, it really hadn't changed while my muscle and fat really had.
I think a lot of this depends on what you ACTUALLY want. A visible difference in definition or physical mass. You can get stronger in a deficit and the fat loss will make muscles much more visible, but if you’re looking to pack on pounds of muscle, maintenance or a bulk is really ideal.
If you have coach recommendations I’d love to hear. Been in the fitness game a long time but can’t seem to get it together
I’d love to recommend some people! Shoot me an email with more info on what you’re looking for (goals, training style, etc)
I hate the term “skinny fat”. It’s usually used for people with a completely normal, healthy body fat percentage that is just on the higher side of the range. Yes, some (or most) of them would benefit from building some more muscle mass, but they don’t need to lose fat to be healthy if they already have a healthy body fat percentage.
It’s mostly an aesthetic thing, and while it’s okay to have a preferred look for your own body (I definitely do), I don’t like how it’s implied that you need to lose as much fat as possible. No, you don’t, your most important goal should be to have a healthy body.
There’s a medical term to it I believe it’s called sarcopenic obesity. She also explains here why it’s unhealthy to have high amounts of fat and low muscle mass. 7:50
If they have good muscle mass and not excess fat then they wouldn’t be considered skinny fat.
For someone who falls under “skinny fat” if the aesthetic part gets them to start to make a change and build muscle and get rid of the excess fat, why not?
I agree with you, skinny fat has always seemed to me like a passive aggressive way to put someone down. Regarding step counts, are step counters accurate? I have a cheaper one from Amazon, and it and my iPhone don’t seem to match my steps when I test them. But better than nothing I suppose!
I think iPhone is less accurate, at least that’s what I noticed comparing it to my Apple Watch. It’s not attached as closely to your body and can’t measure everything as perfectly.
My Apple Watch does a pretty good job, I tested it while counting steps. It’s not always perfect, but it’s pretty accurate with steps and I don’t think a few dozen or even two or three hundred more or less matter.
@@Diana-qp2rw That’s what I thought, plus it’s inconvenient to carry a phone everywhere. I also think my stride is shorter than the standard measurement. But I didn’t want to spend the money on an Apple watch or Fitbit. I guess I can use the clip on step counter and just adjust for the inaccuracy.
They’re getting more accurate as the technology advances, but I always think of it as an estimate :)
Can you do a video on Bloom products?????
I did one on greens powders last year that included Bloom!
If only this was the standard advice on social media then we would all be a lot better off / happier 👍 (“skinny fat” = “bad person” is too often the message unfortunately). Also, a Big Mac in 3 minutes? I would have 2 and a half minutes left over at that rate 😂
Hahahahaha
fat = bad person ftfy
Regardless of size, society vilifies fat.
The one thing I’d add about calories expended through exercise is that if you’re basing your calorie deficit on your BMR, you should adjust up a few hundred calories if you’re engaging in moderate to vigorous regular exercise :)
If a person exercises for 1 hour everyday, wouldn't you essentially be eating back your exercise calories? This seems like a blanket statement that would depend on a lot of factors, specifically individual metabolism, length of workout, strength training vs cardio, etc.
That can work for some people, but I don’t typically recommend relying on eating back exercise calories. I have people pay attention to their hunger levels instead. I find it sets them up better in the long term!
The problem with strength training for fat loss is that I’ve gained a lot of muscle but the fat is still there so now I feel like I look uglier and bulkier. I want to see what I look like WITHOUT that fat and then keep building muscle from there. And that’s where I’m stuck
Hey! That’s why I recommend focusing on your nutrition for fat loss. Strength training has a host of benefits, but it’s not a large enough calorie expenditure for most people.
Is 2 weeks really enough to see if you are in a deficit, given that the average healthy weight loss is only 1 to 2 pounds per week (depending on the deficit) and body weight naturally fluctuates daily by a few pounds?
While bodyweight fluctuates daily, if you are always weighing yourself around the same time under the same conditions (before breakfast or after dinner), you can use that number to track a trend of weight gain or loss. At the end of two weeks, that's definitely enough time to notice a distinct trend or pattern pointing to weight gain or weight loss. Then you just adjust your calories and keep tracking.
if you menstrate, consider where you are in your cycle. I gain a lot of weight in bloat just before my period
Great question! It depends on how much you have to lose (larger bodies tend to drop more weight quickly), but I would also recommend having other ways to measure progress. Sleep, energy, how your clothes fit, etc.
❤
❤❤❤❤❤
It’s not just you. 🍔 😂
I ate two donuts while watching this. 🙈
I’m jealous!
I genuinely think we live in an age that has NEVER been so accepting about ANY body type. Sometimes even to the extreme to be honest. I don't see any body shaming going on. Go back 10 or 20 years and compare what it was like then!
Absolutely! But there's still way more progress to be made :)
@@JustinaErcole I guess you see a lot more than I do too😁
I have African body fat
Let's just say healthier 😅
As opposed to...?
Yes!
“Woman with traditional reproductive anatomy”. What does that mean?
Thanks
It means women born with a uterus, ovaries, cervix, fallopian tubes, and a vagina. If you’re missing any of those, your body could potentially function differently or store fat differently.
There’s an easy phrase for that - cis women
@@JustinaErcole
Interesting, I didn’t know that. Thanks
Actually not necessarily. I’m a cis woman but don’t have traditional female reproductive organs.
I’ve been hearing skinny fat, and I don’t like it.
I worked out, ate a 1000 less calories. After two I weeks I started GAINING. I was weighing myself everyday. I don’t recommend.
So then I just didn’t do anything for two weeks. And suddenly. I’m down ten pounds. Like. Idk. Fuck scales.
Did you take your rest days? 😂
@@oedalis …maybe not…
Great video!
Thanks!