Best thing I ever did was reading the book Woman’s weight loss secrets: the unspoken truth, after applying the knowledge I got from the book I feel like the cellulite is magically disappearing from my body
You are 100% correct. I lost 41 lbs in 9 months thru keto and diligent tracking with an app. Kept the keto but quit tracking a gained 13 pounds. Quit keto and started tracking. Lost the 13 pounds and the added diet flexibility highly increases sustainability. In the end, it’s turned out the key all along was the tracking and meal planning. 16 months into the journey, still at my lowest low and going strong.
I'm a recovering drug addict with 6+ years clean. So I had to change my entire life. When I first got clean I gain a bunch of recovery weight. I'm 6 ft tall and was approaching 300lbs very quickly. My heaviest was 285. I knew I had to make another life altering decision. I had my ups and downs. It's been 5 years now. And I'm 195 today. Currently on another cut. Looking to get to 185.
I used to weigh 400 pounds. Got down to 180lbs, and consistently fluctuated between 200-230 for about 5 years...and then quarantine happened. Gained back 70 pounds in 9 months. Not having structure, ie work and the gym, for 9 months got me back into all those bad habits. Back to work and the gym and I'm incredibly grateful for all of the content provided by Layne and others.
Thanks for sharing your story. I slowly lost 70 lbs between 2015 and 2018. Quarantine happened and I've gained 50 lbs back. I'm trying to find the confidence and determination to reverse this setback.
Same here, I had a very healthy lifestyle and was fit for 7 years until covid happend! Gyms closed, my eating went shit because of depression and I gained 40 pounds.
Enjoy what you eat. Enjoy the exercise you do. And stay consistent. The lifestyle part of this study is what I find to be most true. If its your every day, it will make things so much easier. Loved the vid Layne.
For me, stopping tracking calories/macros is when I get into trouble with weight regain. I did a diet break a few weeks ago, and I was blown away by the volume of food I was able to eat to be at maintenance. It really boggled my mind that I was able to eat in such a sustained surplus. But, when I'm not tracking the hyper-palatable calorie dense crap adds up fast.
Calorie tracking and daily weigh-ins have been so helpful and crucial for my success so far! I know if I ever stop doing those 2 things I will start gaining again immediately.
It gets easier with time. As you live at your new weight the physiological pull back toward your old weight should wane (see also: settling points). Your lifestyle habits will likewise cement themselves and become part your life, like how Layne said he eats pretty much the same breakfast and lunch each day. As that happens, you’ll have the option to ease up on the tracking somewhat. For me at least that’s been an important step, getting to a place where regain is merely something to keep tabs on, as opposed to a threat that requires my constant vigilance.
I love this! Awesome research! Not many people factor in the psychology of weight loss that ultimately catches up to you over time....Adherence is key... You must do what you feel you can adhere to for the long term...not what brings results in the short term
I spent literally five years brainwashed by the lowcarb dogma. I really appreciate you, as a scientist and a legend, cutting through the bullshit. Now that i know what's up, I know it's much more valuable to weigh myself regularly and be able to eyeball my calories, rather than restrict my carbs or just eat within a specific window. Thanks Layne! Fellow scientist here
I don't think low carb is that dogmatic. As with everything in this world that you like to believe there will always be a dogmatic side to something but still, although i'm mainly a low carb fan i don't really believe everything they say. So for example i think that hormones/carbohydrate insulin model that the die hard keto fans swear by while valid, it's dosen't explain everything, it's just a part of the picture for weight loss but not the whole picture. But on the other hand i don't think calorie counting works ethier, or at least not through limiting the calories per day because carb calories tend to get stored a lot easier since they're not that utilized than fats and especially proteins wich get utilized a lot more therefore stored less stored fat from these 2. So it's still calories in and calories out but i believe that higher carb diets can get you fatter with less calories because like i mentioned before carbs aren't utilized that much therefore they are stored more. Hell i even reduced my bread, pasta and general sugar consumption so it was like 80% of the reduction was carbs and heck i went from 87kg to 70kg. So i still think counting calories (it's pretty difficult since calories aren't very accurately portrayed) still matters, but absolutely not the whole picture. And keto people base their information on RCT's (randomized controlled trials) wich are the golden standard of studies, of course they can still be flawed but not to the extent of epidimiology wich vegans base their information on so yeah that just makes sense to me. EDIT: and not to mention junk food wich is high in carbs, but only sometimes high in fat so all these things considered i think that if you get your psychology right, low carb diets work wonderfully, way better than their high carb counterparts regardless if they're more plant based or animal based. EDIT2: Oh yeah how could i forget... procceced seed oils wich damage your electron transport chain also leading to insulin resistence wich is also in like almost all the junk foods, that's the last edit, i promise.
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them..
Great video! Delighted to hear you enjoyed our review and that our findings are in line with your research and experience. Hopefully this will help improve treatment plans and outcomes for many.
I'm down 11 lbs in 2 months just loosely tracking calories/protein. All thanks to Layne's YT videos. I weigh myself everyday, I eat foods I enjoy everyday (lookin at your Dunkin Donuts breakfast sandwiches), and I continue to see small changes everyday. I still have a long way to go but it's been very motivating to work towards something that actually feels sustainable as opposed to dreading every morning trying to skip breakfast (IF) to feeling extremely guilty because I was so hungry that I ate a kind bar with 20g of carbs and it threw me out of ketosis for the day. I hope I can make a dramatic appreciation before/after post/video for Layne some day.
I've gone from 230 -> 200 -> 275lbs and now down to 190lbs been maintaining for 5 years. It's interesting how the mindset you mentioned was exactly how I changed to lose the weight.
Thanks for a very informative video. I noted that you say that you eat the same things for breakfast and lunch and that your lean protein sources are key to your planning. I wanted to ask if you could consider making a video featuring your typical daily food choices, focusing on the general choice of foods rather than specific quantities to meet your individual macros. I think many of your followers would enjoy such a video. As you said adherence is key so I would like to know what you do to make what you eat enjoyable on a daily basis and satiating.
I've been tracking my calories and my weight for 5 months now with insane precision. I rarely eat out and only have few untracked cheatdays. I weigh basically everything I eat. I track my calories and I have quite low NEAT, so even though it's of course guessed, it doesn't make much difference if I miss the corect numbers. The result is near laboratory conditions of tracking. What I've learned is: My own weight is the hardest part to track. It sounds weird, because I step on the scale and write down the number. But I have a chart for my theoretic weight depending on calories in and calories out and my weight and the weight is all over the place. The trend, however, is right on point. It checks out completely. I'm very sure my calorie numbers are ridiculously precise. But the weight depends a lot on glycogen stores with a lot of water and the food in my body. The individual data points are very, very misleading. Amusingly, I can literally measure my glycogen stores. Every time I have a cheat day, or a few, my weight overshoots my theoretical weight about 1,5 - 2 kg. It's the same pattern every single time. And after about a weak or so the weight drops like a rock and lands very well on my "theoretical weight" line again. Actually it drops half of it after a couple of days, goes up a bit again for 1-2 days and then drops the rest. I don't know why exactly this pattern happens every time, but I have exactly this behaviour 5 times now in my data. What I want to say is: Don't trust the number on your scale, folks. Your body tricks it. A lot! The longterm trend is where it's at. Forget thinking in days, even a week doesn't say much. You can even weigh yourself twice two weeks apart and get a higher number, even though you burned body fat every single day. I have it right here in my charts. If you pick unlucky moments, the scale straight up sets you up. Measure every day. Only look at the trend (I focus on record lows, because I think it makes more sense than averages). And be aware that eating carbs above maintenance fills up your glycogen stores, which is weight that doesn't matter for your fat loss and will just come off again after being in a deficit again for a while. That is my advice.
I dropped 40lbs in 3 months during quarantine, since then i've managed to maintain for a year and 2 month with a flexible diet (just workout and keep count of calories). I was at 240lbs 6'6, decided to eat 1700 a day for 2 months where i dropped all my weight, and then to maintain it, i had to raise my calories 100 a week till i made it back to 2600. I am maintaining with 2600 a day and 3 workouts a week. I think the key is to raise calories intake slowly to maintenance.
Thank you for your continual effort to just put out information and facts rather than pushing crap products to make money etc. I truly hope you get the traction you deserve!!!
I'm going through my weight loss process now I was 360 pounds a month and 2 weeks ago I am now down to 334. I actually enjoy the process and in a way enjoy the pain that comes with pushing past my limits I have learned that when I feel like I'm at my max I'm really only at 40% I like the pain of pushing myself because it means I'm getting better with everything I do. I've been using self discipline to my advantage. When I first started I had a 25 minute mile and couldn't do a single push up but now at a 17 to 18 minute mile and I started doing incline pushups and can do a lot more then when I first started. So its been a fun process and I look to continue it.
Wow, I really needed to see this video desperately. I am struggling so much with the motivation to re-lose about 30 lb that I had gained back after working so hard from going to 218 lbs down to 149 lbs. Right now when I stepped on the scale this morning I was at 188. I'm struggling so hard to get back on the bandwagon after depression set in from a bad relationship and all the covid crap. So this video was so helpful. It's helping me realize that I'm not crazy in my struggle and I'm going to rewatch this several times. Thanks a lot!
I've lost over half my highest weight (375 in 2012 to 170 this morning). And yeah: counting calories, always use food scales at home, try and weigh every morning. I hate to say, seems like cardio plays as significant role too. Got under 200 pounds in 2014 and have been under (more or less) ever since. Have fluctuated between 170 and 195 since depending on various things. Oh, and spot on about diabetic analogy, that's exactly how I've approached what I have to do in terms of monitoring my weight. A tiny sacrifice in the grand scheme. Great vid!
This is a GREAT VIDEO for those of us who want to lose weight and keep it off. I feel like I FINALLY get it! I weigh myself twice a day, once in the morning and once every night under the same circumstances. I have been tracking since December of 2023 and have kept the weight off (9lbs). I did track while I was losing (MyMacros) and focused on protein (140-190g/day). I still weigh myself 2 x a day but am not currently tracking my macros, but am weighing my food as I am now familiar with how much I should be eating of each food. When I get closer to my next powerlifting competition I will track more closely to shed the 1-2 lbs that I will need for weigh ins. Thank you for continuing to provide us with no bull information to better our health and not buy into the crap that most are trying to sell us! Takeaway - you can sustain your diet and exercise if you are motivated to do what you like and can sustain.
I lost 150 in 1 year hence the handle. I did this by tracking my calories.... Keto and IF had me hit plateaus and turn into a hangry asshole..... tracking changed my life. I can now literally eat however I choose as long as I do it mindfully and keep "Track" of it in my head all day. If I am going out to eat somewhere, I pull back on other meals because I KNOW it's going to have more calories than anything I would have at home and you can't REALLY monitor THEM meals.... but this also had me get to a point where food no longer ran my life and I'm in control now.
Layne I am an RD and thoroughly enjoy your article reviews. This one in particular is exactly what I’ve been preaching for years as UN-sexy as it it is! Thank you for clearing up the nonsense out there
People are just confused by simple weight loss concepts putting them way behind the 8 ball to start with . We should be teaching from an early age calories in & out , what are they , what do they do , what is maintenance cals vs calorie surplus verse calorie deficit.
Now I understand the video on a cognitive level. I'll have to listen to it for a few more times to really and fully get the meaning of it. This might just be one of those gems that bring us a lot of value. Great job, as allways!
So much truth right here. I sort-of happily stumbled into this sort of lifestyle change - I wasn't massively overweight, bit knew I should start leaning down. A mate was running HIIT sprinting classes for free for his cricket club and invited me to take part - hardly any cricket players turned up, but I completed his whole program and loved it. Then he invited me to his gym to try powerlifting, and even though I was leary of those trying to lift the most rather than just be healthy, I got sucked into competing and now have been a national champion in my age and weight division and hold a national record. Having a goal like competition on the calendar really helps - as does doing it with a friend MAJORLY. If you've paid good money to enter a comp in a certain weight class (and for me the only records I am capable of are Ina division about 5kg lighter than my still-fairly-lean walk-around weight) then you are going to make sure you hit those macros/kilojoules to get there. I think it would be way harder without the goal and without a mate to train with and a program to follow.
Great listen, Layne. The only constant I've seen work with my clients is a low calorie, high volume approach. Keeping the stomach full as possible. Preparing meals and experimenting in various types of meals to keep it interesting.
Wow. I've lost 80 pounds in about 2 years (I'm 2.5 years in but have been on maintenance for 6 months) and this video so accurately captured my mentality. I often told people I was "working on my personal brand" both professionally and personally.
I've got in to the habit of wake up, pee and weigh myself, everyday on smart scales so its all logged on the app on your phone. Strange to do at first as all you see is different numbers everyday so it kind of seems wrong. But, give it a few weeks and data and trends stack up. Graphs of information at your fingertips, now i know its not accurate but its a good guide. Been doing this for 8 months and still am, its part of life now.
Great video. I think many can benefit from the information provided in this video. The part about the weight fluctuations on the scale was great, too. I have a friend who's pretty lean but has no idea how the scale works. Whenever I see him, he always talks about how he's gaining/losing weight and I see him weigh himself pretty inconsistently. There should be more videos out there about scale fluctuations with the end goal of having individuals embrace using the scale instead of fearing it
Lifestyle change (wholesale change of daily habits) has been the key for me and my wife. I've still got a little way to go, but I've lost over 100lb over the last few years, even though I've gained quite a bit of muscle going from sedentary to regularly active/training.
For me it’s about mindful eating - and yes, a lot of it comes down to planning and enjoying the process of meal prepping as well as consuming and appreciating whole foods.
Monitoring yourself daily is very true! When I was 16 I was very overweight so I decided to change. I reduced my portion intake and rarely have in to peer pressure. I would weigh myself every morning, and began working out every night in my room and tried to be as active as possible. By the time I was 17 years old I had lost 14 kg, and reached my lowest weight. But then I went to college and the stress and my old eating habits made me gain almost all the weight back and ever since I've been gaining and losing the same 5 kg. I had more self control back then, and my motivation was strong, and I want to be like that again.
Another great video with a great analysis of the data. “Lifestyle changes” over “diet mentality” is a very helpful reminder. And we need continuous behavior changes versus short term habits that end when we reach the goal. I know I need more Structure and planning so that I don’t fall into bad habits when stress or time management becomes a problem. Thank you for breaking this down for us! Love your videos.
Lost 50kg IF+KD in 6 months. 51 yo 183 cm 92kg. Weight every morning. Daily fluctuation around sustain monthly average 92kg is about +- 3kg. I eat everything, but less fastfoods and less frequently. When weight starts to go up, I fast that day or lower high calories food intake and move more. Days when weight goes under average I may eat treats that I love. Still learning and experimenting but now I have the tools to stop weight gain and also enjoy my life. Just kept doing it when I gained 5kg in couple days and felt total loser. I implemented my tools few days and back in avg weight again. I believe it is mostly water with glucose and stuff in bowel that fools to think I gained or lost a lot of weight in a day or two. Monthly average is my truth and what I stare and make adjustments by. I allow myself to fail and just start again today without giving up and dont fail every day 😂
that's such a rewarding thing to hear from the researcher! Congrats. Inspiring video- I watched it preparing to make mine focusing on health habits for entrepreneurs
My trick for big suppers (holidays etc) Is a 2 hour walk the day before, and a 2 hour walk the day after. It increases my caloric needs for that time period.
I've done a complete 180 on daily weigh ins. I think it's the right way to do it. Clients begin to understand how much it can fluctuate when they see it for themselves.
Do you track calories or macros? I used to get really upset about seeing my weight go up on the scale. My doctor told me, if you are accurately tracking your calories, if you didn't eat an extra 3500, it's water. So relax. Alternatively, if you track closely and don't lose, but you know you're in a deficit, be patient, it's water, eventually it'll come out.
I don’t quite understand the thanksgiving thing , that’s just not wanting to problem , you can easily eat low cal turkey , corn or veggies , salad and fit in small portions of the Mac n cheese .
I love weighing daily and using an average. Also, great advice to track macros and calories per day and use averages for the week. Fat Loss Forever is a great book! Love the videos.
I'm 60 years old and, I've always been very athletic most of my life, I don't drink alcohol either. I found most people cant lose weight and keep it off simply because they are being too restrictive and, want success to happen too fast. I agree and, a good guideline to go with is this: I cut carbs, not completely but, enough to make a difference however, I also add in more fat to replace them carbs as a balance, why? The human body goes into a starvation mode when we are too restrictive about everything, then we fail because we are being too strict, this in turn makes us eat junk food because of our hunger hormone. The same holds true about weighing or measuring our foods, I can usually guess about every meal, stop thinking you have to count every calorie when you eat! The idea is to start eating more foods that will make you fuller over a longer period of time and, don't skip meals, eat like higher amounts of baby spinach for a salad, fiber is important, select a lower calorie salad dressing, during the next meal eat more fat with less carbohydrates and, with more protein value like 97% lean ground turkey instead of pure beef. I'm 60 years old at 6 feet tall and, yes I still have my 28" waist from when I was 16 years old and, I weigh more at 200 pounds. I still get comments from people who know me, Art! You lost more weight? No! I weighed 175 before now I'm 200 pounds Huh!!! 👁👁😳 there eyes are shocked! I do have some fat but, I'm at a good weight with 12% bodyfat, I'm not shredded but, healthy. The other key is sleeping at least 8 hours every night, turn off your phone 2 hours before bed, go to sleep around the same time each night. These small changes helped me, stop focusing on others and, start living for you, people who lose weight and keep it off are people who live a healthy lifestyle, you don't have to be athletic, you do have to want the lifestyle that will give you an edge! I hear people say aging makes you fatter, no way! I don't buy that! What makes you fatter is not exercising through a regular routine, go for a walk at least 20 minutes per day. I weight train 4 times a week, in between I do cardio 3 times per week. Stop making excuses with age!
Habits and lifestyle changes are key. Easier said than done. After years of yo yo dieting I finally realized that I can’t return to the bad habits that always lead to weight regain. A diet is relatively easy. Keeping the weight off is the hard part.
Love how qualitative research is being valued. Even more so when a quantitative person like you discusses it and doesn't diss it ;) - public health researcher here who believes that the research question and constraints should influence the method used, and there's no 'superior' methodology per se hehe
One thing I'd love to hear your thoughts on: A statistic I've always heard, but not sure where it comes from is that the average person gains 3lbs per year after age 30. Lets say a person is 200lbs at 31 and they lose 10% of their body weight down to 180lbs, if in 3 years they are back to 200lbs, aren't they still 9lbs lighter than they would have been? Should that count as a full rebound if their predicted weight would have been 209lbs?
Interesting question. I suppose it's possible. Keep in mind however, that of people who relapse, 1/3-2/3 add back more weight than the previously had. There seems to be compensatory mechanisms
What you're all forgetting here is it comes down to the pure grit of a person. Their drive, their willingness to make drastic changes in their life, and stick to it. I've lost over 70 pounds in the last year, and gained 5-10 pounds back, and most of it was muscle. Been on a health journey for the last year, and what I've found is that you have to make lifelong changes. For me it was a drastic moment, a stopping of time for me to make major changes. I've tracked my food every single day. No I'm not always hitting my calorie goal, but It's a lifestyle, a way of life. You want to be healthy? It has to be a mentally committed, lifelong decision. Oh and about Thanksgiving, I ran 10 miles last November, and still gained 5 pounds. Lmfao Simply put, change the way you think, change the way you live.
Good thing I scheduled a 3 day fast every year after the holidays which is when a lot of weight gain occurs. I’m thinking of doing this a couple of times a year like seasonally, If full on fasting isn’t for you, there is the fasting mimicking diet to try.
I can not stress enough how weighting yourself daily and using the WEEKLY average is a huge mental boost. If you have a smart scale too if will give you a rolling 7 day average too. After a while you get use to the fluctuations and you know about how many days it takes to see your real number.
Lots of insights for me here. I have been obese for 30 years, losing then regaining. This time I went low-carb, logging every bite, weighing daily, tracking many types of data. This continuous monitoring is what really helped- I have kept 75 lbs. lost in 2019 off for over a year, and lost 20 more in 2020-21so far.
@@richardlawson6787 I tried OMAD and failed, so I've gone back to what works- 2MAD and tracking. When I stopped tracking I gained. We all have to do what works for our personal situation.I've kept off 96 pounds for almost 2 years.
Extremely important topic! Extremely challenging at times for me to pre-plan, go shopping and then stil cook a few good meals. I enjoy variety, but need to understand that food is medicine.
Maaaan props to u Layne, inspiring that lead author ... u inspire me, support my knowledge and I swear to God if it was actually the right way around ur channel is KING ...
Type 1 diabetic coment was excellent and makes me a lot more comfortable with diet breaks - this pattern of eating is for the long term and periods of higher calories can be beneficial to this phase.
I’ve never had a problem losing weight in my life, ever. In fact I’ve never even ‘had’ to lose weight at all. Peoples always go-to answer when I tell them that is, that I have a fast metabolism. Well, not really, pretty sure my maintenance cals is like 2700-3000ish, which is very very normal for my height, weight, muscle mass and lifestyle. What I do have that most people don’t is, a lack of appetite. If I only ate when I was hungry and to the point I was full without any size/strength goals in mind, I’d be lucky be break 2000cals. The remaining 1000cals or so I eat to lean bulk is a real struggle. No one ever told me how to have a good relationship with food. I never had to do self work to control cravings, I don’t have great will power, I simply I have a low appetite, that’s it. I understand most people would kill for this and maybe I shouldn’t complain but the grass is certainly greener
The fundamentals shouldn't be technical to register - this was well broken down to the top highlights. Generally the Same thing I've been telling my people for years, so I'm glad to hear you further solidify this. I'll check out the article to pass on to others 👍⚡
This was such a good video Layne. I like to think of weight loss as chasing a lion. We can all chase a lion, some better than others. It's not easy to catch the lion but if you do, then what? You better be prepared for the hardest part of the journey and that's keeping the weight off. Thank you for spreading the facts!
Yea I lost ~33 pounds in 12 months from August 2019-20 and follow stuff such as your channel closely to get extra insight into long-term success. I’ve gained about 11 of it back over 5 months so far but in a “lean bulk” where my body comp is nearly the same as it was at my low weight, maybe 1% BF higher at best. Monitoring the scale and portions surely helps, planning for social events such as skipping a meal I’d normally have to compensate, etc.
5 months into my lifestyle reset. Your videos have helped me a lot on this journey. 20% off of my weight, and, no plans to change the process that helped me so much. Thank You and God Bless!
Game plan is everything. If I know i'm going to pig out on saturday I will adjust my food intake friday/sunday. If I really plan to go nuts eating/drinking then I'll just do OMAD on sunday and won't eat anything, going back to my regular eating schedule on Monday. This works really well for me. I've been on maintenance for 3 years now and have no problem with weight gain anymore.
I appreciate the channel. Switched over to the carbon app from MFP find it easier more intuitive with coaching macros. I can maintain and control my fat loss while not losing to much muscle.
That was such a great relay of that study, very well presented. Completely relatable, after losing a significant amount of weight but only keeping it off around 18 months before trying out a new diet which I gained some back. Just going back to what works with some of this knowledge. Thank you.
I found that for me keeping two meals a day similar to what i eat while dieting(a bit higher in carbs, but close), and a third meal that's higher in calories(e.g. 700-750-1000), works really well, and allows me a lot of flexibility. even stopped tracking precisely recently, but i eat similar foods, so i kind of know. Still weigh my carbs and fats, as it`s impossible to estimate how much rice or oil you have in your pot.
I liked the fact I was my leanest tracking my macros. People treated like a nutrition expert, even though it was mostly macro tracking. It was hard at first tracking macros, but over time like any skill, it only got easier!
It's about calories not macros. If you're eating clean and getting enough protein that's all that matters. I never tracked one macro to get lean. Clean whole foods, plenty of protein and caloric defecit. Easy as 1,2,3.
@@matthewburn4900 Macros is only the percentage of protein, carbs and fat. You can track them all day but if you aren't in a defecit it won't matter. All that really matters is the calories. It's pointless to track macros if haven't already tracked the calories first. It just makes things more difficult for people who already are having a hard time. You have to keep it simple. Plus it really makes no difference if you eat 40/40/20 vs 50/20/30. It's just unnecessary
Great & helpful sum up. Something to think about - you say consider weight in daily and take the weekly averages... as a male, not being under the scrutiny of female hormones that may be sensible (Guy's only worry about testosterone and don' have hormonal cycles like females going through menstrual cycles). Do, for women, what phase they are in of their cycle can have huge effects and create 3-7 lbs of weekly fluctuations on their weight. If we rely too much on the scale telling us of the efforts we put out the last few days we're successful, which often is the primary motivator at the time as we are trying to shift our patterns, we can get easily discouraged. I find, we do better if we don't weigh too often, 1x /months, as exercise, carbs, stress, water retention from hormones cycling, etc are part of the story for women. Just a thought.
Layne this is excellent. I am working with Kait Callahan. This time I am doing macros instead of bro dieting. This time I will keep the weight off because I enjoy doing macros and can see myself doing them indefinitely! Thank you 😊 and I just bought your book Fat Loss Forever!
For me the biggest reason I try to lose weight so many times and failed was just pure frustration as to why some people eat everything and just are lean,no matter what they eat and I can't! Just couldn't accept this I wanted to be like them,up until now when I finally did made peace with the fact that I'm not lime this people, things started to shift slowly. In short self acceptance and stoping beating yourself over it,seems help.
This video needed to be made, because diet is so important for fitness and certainly for losing weight. There were some great points made here, and I agree that diet has to become a lifestyle, otherwise your weight will yo-yo up and down every weight loss attempt. This video puts diet in perspective, along with great insights. I just want to share that I got fat loss results from eating intuitively, meaning not eating specific macro percentages, because I believe that every body is so different, there is no one-size fits all approach. Of course, there needs to be a calorie deficit most importantly, and that also depends on the individual and their metabolism. The main message I want to make is that you have to learn your body's requirements and how it responds to different diet strategies, in order to be successful at fat loss long-term and that takes time and experimenting to find out what works best for you.
It's soo true when u can eat everything in moderation; it makes it much easier to stick to your diet and lose weight. While enjoying all food. Then it becomes normal and not a diet anymore. When I was in keto, it was hard to stick to it. Apples and bananas are not bad for u. They are not going to make u fat 🤷♀️
Lack of understanding of natural daily weight fluctuations and lag between calorie restriction and weight change ("flush effect") might be serious problem for many people.
I lost 75 pounds in 2021 and have been maintaining my weight for 2 years now. I eat 4 meals per day. The first 3 meals are about 500 calories each, on average, and the last meal is about 600-800 calories. My maintenance is about 2300-2400 calories per day. If I know I’m going out to eat or go to a social event one night, I’ll eat 3 meals instead of 4 that day. I usually skip my 3rd meal, and don’t worry how much I eat at the social event. And usually, I end up eating about the same total calories, sometimes a little less on those social days because of the skipped meal.
That's why top university doesn't have diet rather nutrition courses to people. It will be great if you can suggest some good universities to study nutrition and dietetics. Great video 👍👍👍
I weigh myself every morning. My weight is very consistent day to day when I weigh myself first thing in the morning after emptying my bladder. If I am above my goal weight, I eat light. If I am below my goal weight, I figure I can be more relaxed, even maybe get a pizza. I also stick with primarily whole foods and am cautious about buying foods that are too easy to snack on. I have kept a stable weight for 30 years, and I come from a family of obese people and siblings that got fat over the years.
Agree !! Finding what works and what you can stick with is the right way to eat. Same goes for fitness. For me the only long term way that works for me is IF with mostly carnivore. Over one year and haven't gained any weight back. For me it's almost impossible to overeat doing this. Totally agree I'm lucky I found what I can stick with after a life of up and down weight/fat, mostly up.
I'm not saying it's an excuse but working full-time, having multiple kids in sports, and homeschooling leaves very little time and ENERGY to achieve MY goals. I need to work on that.
Weighing every single day: I weigh (almost) every time before eating. It has taught me that the difference between my lowest and highest weight in 24 hours can be up to 3.5 kg. I don't mind it. It is just part of the uncertainty presented by reality.
my biggest self monitering is the mirror. I became shredded at (9% bf) then bounced up to about 13-15% where i usually sit in the winter. When I see my bottom abs fade, i hunker down on the diet/exercise more to get them back. I'll never let myself go over 15% bf again. In the summer I stay shredded the whole time, it's winter where i'll start to eat more crappy foods
Love this vid! Lost 16 kg and I've been able to keep it off since Sept last year. Granted its only been a few months but yeah this is a lifestyle, not a phase! I do weigh myself every morning and when I notice a gain, my mindset is like "well f you extra weight", then I go train extra hard that day or be a bit more careful with my prepped meal lol. I take that as a challenge rather than something that deters me.
Best thing I ever did was reading the book Woman’s weight loss secrets: the unspoken truth, after applying the knowledge I got from the book I feel like the cellulite is magically disappearing from my body
You are 100% correct. I lost 41 lbs in 9 months thru keto and diligent tracking with an app. Kept the keto but quit tracking a gained 13 pounds. Quit keto and started tracking. Lost the 13 pounds and the added diet flexibility highly increases sustainability. In the end, it’s turned out the key all along was the tracking and meal planning. 16 months into the journey, still at my lowest low and going strong.
I'm a recovering drug addict with 6+ years clean. So I had to change my entire life. When I first got clean I gain a bunch of recovery weight. I'm 6 ft tall and was approaching 300lbs very quickly. My heaviest was 285. I knew I had to make another life altering decision. I had my ups and downs. It's been 5 years now. And I'm 195 today. Currently on another cut. Looking to get to 185.
I used to weigh 400 pounds. Got down to 180lbs, and consistently fluctuated between 200-230 for about 5 years...and then quarantine happened. Gained back 70 pounds in 9 months. Not having structure, ie work and the gym, for 9 months got me back into all those bad habits. Back to work and the gym and I'm incredibly grateful for all of the content provided by Layne and others.
Thanks for sharing your story. I slowly lost 70 lbs between 2015 and 2018. Quarantine happened and I've gained 50 lbs back. I'm trying to find the confidence and determination to reverse this setback.
Still, 300 pounds is not 400 pounds. I've just been struggling with 60 persistent pounds forever. I envy you...
Same here, I had a very healthy lifestyle and was fit for 7 years until covid happend! Gyms closed, my eating went shit because of depression and I gained 40 pounds.
Don't need a gym to get in shape...
Enjoy what you eat. Enjoy the exercise you do. And stay consistent. The lifestyle part of this study is what I find to be most true. If its your every day, it will make things so much easier. Loved the vid Layne.
Glad to see you here man!
For me, stopping tracking calories/macros is when I get into trouble with weight regain. I did a diet break a few weeks ago, and I was blown away by the volume of food I was able to eat to be at maintenance. It really boggled my mind that I was able to eat in such a sustained surplus. But, when I'm not tracking the hyper-palatable calorie dense crap adds up fast.
Calorie tracking and daily weigh-ins have been so helpful and crucial for my success so far! I know if I ever stop doing those 2 things I will start gaining again immediately.
It gets easier with time. As you live at your new weight the physiological pull back toward your old weight should wane (see also: settling points). Your lifestyle habits will likewise cement themselves and become part your life, like how Layne said he eats pretty much the same breakfast and lunch each day.
As that happens, you’ll have the option to ease up on the tracking somewhat. For me at least that’s been an important step, getting to a place where regain is merely something to keep tabs on, as opposed to a threat that requires my constant vigilance.
I love this! Awesome research! Not many people factor in the psychology of weight loss that ultimately catches up to you over time....Adherence is key... You must do what you feel you can adhere to for the long term...not what brings results in the short term
100%! Not about a diet; it’s a lifestyle! Must be sustainable or it won’t work for a lifetime.
If you care about the process more then the results... The result is yours.
True that
Well said!
Church
Beautifully put
Than.
I spent literally five years brainwashed by the lowcarb dogma. I really appreciate you, as a scientist and a legend, cutting through the bullshit. Now that i know what's up, I know it's much more valuable to weigh myself regularly and be able to eyeball my calories, rather than restrict my carbs or just eat within a specific window. Thanks Layne! Fellow scientist here
The only real advantage in my mind for non diabetics with low carb is the hunger retarding effect. Works for me, too hard to conform to for others.
I don't think low carb is that dogmatic. As with everything in this world that you like to believe there will always be a dogmatic side to something but still, although i'm mainly a low carb fan i don't really believe everything they say. So for example i think that hormones/carbohydrate insulin model that the die hard keto fans swear by while valid, it's dosen't explain everything, it's just a part of the picture for weight loss but not the whole picture. But on the other hand i don't think calorie counting works ethier, or at least not through limiting the calories per day because carb calories tend to get stored a lot easier since they're not that utilized than fats and especially proteins wich get utilized a lot more therefore stored less stored fat from these 2. So it's still calories in and calories out but i believe that higher carb diets can get you fatter with less calories because like i mentioned before carbs aren't utilized that much therefore they are stored more. Hell i even reduced my bread, pasta and general sugar consumption so it was like 80% of the reduction was carbs and heck i went from 87kg to 70kg. So i still think counting calories (it's pretty difficult since calories aren't very accurately portrayed) still matters, but absolutely not the whole picture. And keto people base their information on RCT's (randomized controlled trials) wich are the golden standard of studies, of course they can still be flawed but not to the extent of epidimiology wich vegans base their information on so yeah that just makes sense to me. EDIT: and not to mention junk food wich is high in carbs, but only sometimes high in fat so all these things considered i think that if you get your psychology right, low carb diets work wonderfully, way better than their high carb counterparts regardless if they're more plant based or animal based.
EDIT2: Oh yeah how could i forget... procceced seed oils wich damage your electron transport chain also leading to insulin resistence wich is also in like almost all the junk foods, that's the last edit, i promise.
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.
The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them..
Great video! Delighted to hear you enjoyed our review and that our findings are in line with your research and experience. Hopefully this will help improve treatment plans and outcomes for many.
I wish more research focused on this instead of quibbling over fats vs. carbs!
@@biolayne1 I completely agree with you. I believe that listening to the human voice in weight loss research is truly where the key lies.
I'm down 11 lbs in 2 months just loosely tracking calories/protein. All thanks to Layne's YT videos. I weigh myself everyday, I eat foods I enjoy everyday (lookin at your Dunkin Donuts breakfast sandwiches), and I continue to see small changes everyday. I still have a long way to go but it's been very motivating to work towards something that actually feels sustainable as opposed to dreading every morning trying to skip breakfast (IF) to feeling extremely guilty because I was so hungry that I ate a kind bar with 20g of carbs and it threw me out of ketosis for the day. I hope I can make a dramatic appreciation before/after post/video for Layne some day.
This guy is the blessing to work out space smarter not harder. Science rules. Thanks man from a disabled vet who applied same.
I've gone from 230 -> 200 -> 275lbs and now down to 190lbs been maintaining for 5 years. It's interesting how the mindset you mentioned was exactly how I changed to lose the weight.
Thanks for a very informative video. I noted that you say that you eat the same things for breakfast and lunch and that your lean protein sources are key to your planning. I wanted to ask if you could consider making a video featuring your typical daily food choices, focusing on the general choice of foods rather than specific quantities to meet your individual macros. I think many of your followers would enjoy such a video. As you said adherence is key so I would like to know what you do to make what you eat enjoyable on a daily basis and satiating.
I've been tracking my calories and my weight for 5 months now with insane precision. I rarely eat out and only have few untracked cheatdays. I weigh basically everything I eat. I track my calories and I have quite low NEAT, so even though it's of course guessed, it doesn't make much difference if I miss the corect numbers. The result is near laboratory conditions of tracking. What I've learned is: My own weight is the hardest part to track.
It sounds weird, because I step on the scale and write down the number. But I have a chart for my theoretic weight depending on calories in and calories out and my weight and the weight is all over the place. The trend, however, is right on point. It checks out completely. I'm very sure my calorie numbers are ridiculously precise. But the weight depends a lot on glycogen stores with a lot of water and the food in my body. The individual data points are very, very misleading. Amusingly, I can literally measure my glycogen stores. Every time I have a cheat day, or a few, my weight overshoots my theoretical weight about 1,5 - 2 kg. It's the same pattern every single time. And after about a weak or so the weight drops like a rock and lands very well on my "theoretical weight" line again. Actually it drops half of it after a couple of days, goes up a bit again for 1-2 days and then drops the rest. I don't know why exactly this pattern happens every time, but I have exactly this behaviour 5 times now in my data.
What I want to say is: Don't trust the number on your scale, folks. Your body tricks it. A lot! The longterm trend is where it's at. Forget thinking in days, even a week doesn't say much. You can even weigh yourself twice two weeks apart and get a higher number, even though you burned body fat every single day. I have it right here in my charts. If you pick unlucky moments, the scale straight up sets you up.
Measure every day. Only look at the trend (I focus on record lows, because I think it makes more sense than averages). And be aware that eating carbs above maintenance fills up your glycogen stores, which is weight that doesn't matter for your fat loss and will just come off again after being in a deficit again for a while. That is my advice.
I dropped 40lbs in 3 months during quarantine, since then i've managed to maintain for a year and 2 month with a flexible diet (just workout and keep count of calories). I was at 240lbs 6'6, decided to eat 1700 a day for 2 months where i dropped all my weight, and then to maintain it, i had to raise my calories 100 a week till i made it back to 2600. I am maintaining with 2600 a day and 3 workouts a week. I think the key is to raise calories intake slowly to maintenance.
Thank you for your continual effort to just put out information and facts rather than pushing crap products to make money etc. I truly hope you get the traction you deserve!!!
I'm going through my weight loss process now I was 360 pounds a month and 2 weeks ago I am now down to 334. I actually enjoy the process and in a way enjoy the pain that comes with pushing past my limits I have learned that when I feel like I'm at my max I'm really only at 40% I like the pain of pushing myself because it means I'm getting better with everything I do. I've been using self discipline to my advantage. When I first started I had a 25 minute mile and couldn't do a single push up but now at a 17 to 18 minute mile and I started doing incline pushups and can do a lot more then when I first started. So its been a fun process and I look to continue it.
So losing 30%(300 to 200) and keeping it off over 10 years is pretty damn good I take it
Wow, I really needed to see this video desperately. I am struggling so much with the motivation to re-lose about 30 lb that I had gained back after working so hard from going to 218 lbs down to 149 lbs. Right now when I stepped on the scale this morning I was at 188. I'm struggling so hard to get back on the bandwagon after depression set in from a bad relationship and all the covid crap. So this video was so helpful. It's helping me realize that I'm not crazy in my struggle and I'm going to rewatch this several times. Thanks a lot!
I've lost over half my highest weight (375 in 2012 to 170 this morning). And yeah: counting calories, always use food scales at home, try and weigh every morning. I hate to say, seems like cardio plays as significant role too. Got under 200 pounds in 2014 and have been under (more or less) ever since. Have fluctuated between 170 and 195 since depending on various things. Oh, and spot on about diabetic analogy, that's exactly how I've approached what I have to do in terms of monitoring my weight. A tiny sacrifice in the grand scheme. Great vid!
Eat once a day and your weight will stay low
This is a GREAT VIDEO for those of us who want to lose weight and keep it off. I feel like I FINALLY get it! I weigh myself twice a day, once in the morning and once every night under the same circumstances. I have been tracking since December of 2023 and have kept the weight off (9lbs). I did track while I was losing (MyMacros) and focused on protein (140-190g/day). I still weigh myself 2 x a day but am not currently tracking my macros, but am weighing my food as I am now familiar with how much I should be eating of each food. When I get closer to my next powerlifting competition I will track more closely to shed the 1-2 lbs that I will need for weigh ins. Thank you for continuing to provide us with no bull information to better our health and not buy into the crap that most are trying to sell us! Takeaway - you can sustain your diet and exercise if you are motivated to do what you like and can sustain.
I lost 150 in 1 year hence the handle.
I did this by tracking my calories.... Keto and IF had me hit plateaus and turn into a hangry asshole..... tracking changed my life.
I can now literally eat however I choose as long as I do it mindfully and keep "Track" of it in my head all day.
If I am going out to eat somewhere, I pull back on other meals because I KNOW it's going to have more calories than anything I would have at home and you can't REALLY monitor THEM meals.... but this also had me get to a point where food no longer ran my life and I'm in control now.
calories daily?
This is the best comment on this entire thread.
Layne I am an RD and thoroughly enjoy your article reviews. This one in particular is exactly what I’ve been preaching for years as UN-sexy as it it is! Thank you for clearing up the nonsense out there
I discovered your channel several months ago and love your content. Balanced, reasonable and most important, no bullshit.
People are just confused by simple weight loss concepts putting them way behind the 8 ball to start with . We should be teaching from an early age calories in & out , what are they , what do they do , what is maintenance cals vs calorie surplus verse calorie deficit.
Now I understand the video on a cognitive level. I'll have to listen to it for a few more times to really and fully get the meaning of it. This might just be one of those gems that bring us a lot of value. Great job, as allways!
I hope so! thank you!
@@biolayne1 thank you for all you have done in this industry bro we appreciate you
So much truth right here. I sort-of happily stumbled into this sort of lifestyle change - I wasn't massively overweight, bit knew I should start leaning down. A mate was running HIIT sprinting classes for free for his cricket club and invited me to take part - hardly any cricket players turned up, but I completed his whole program and loved it. Then he invited me to his gym to try powerlifting, and even though I was leary of those trying to lift the most rather than just be healthy, I got sucked into competing and now have been a national champion in my age and weight division and hold a national record. Having a goal like competition on the calendar really helps - as does doing it with a friend MAJORLY. If you've paid good money to enter a comp in a certain weight class (and for me the only records I am capable of are Ina division about 5kg lighter than my still-fairly-lean walk-around weight) then you are going to make sure you hit those macros/kilojoules to get there. I think it would be way harder without the goal and without a mate to train with and a program to follow.
Great listen, Layne. The only constant I've seen work with my clients is a low calorie, high volume approach. Keeping the stomach full as possible. Preparing meals and experimenting in various types of meals to keep it interesting.
Wow. I've lost 80 pounds in about 2 years (I'm 2.5 years in but have been on maintenance for 6 months) and this video so accurately captured my mentality. I often told people I was "working on my personal brand" both professionally and personally.
Can we all agree that intermittent fasting is not a diet? It's a eating window.
I've got in to the habit of wake up, pee and weigh myself, everyday on smart scales so its all logged on the app on your phone. Strange to do at first as all you see is different numbers everyday so it kind of seems wrong. But, give it a few weeks and data and trends stack up. Graphs of information at your fingertips, now i know its not accurate but its a good guide. Been doing this for 8 months and still am, its part of life now.
Great video. I think many can benefit from the information provided in this video. The part about the weight fluctuations on the scale was great, too. I have a friend who's pretty lean but has no idea how the scale works. Whenever I see him, he always talks about how he's gaining/losing weight and I see him weigh himself pretty inconsistently. There should be more videos out there about scale fluctuations with the end goal of having individuals embrace using the scale instead of fearing it
Fantastic info, thank you.
Lifestyle change (wholesale change of daily habits) has been the key for me and my wife. I've still got a little way to go, but I've lost over 100lb over the last few years, even though I've gained quite a bit of muscle going from sedentary to regularly active/training.
That's awesome good work!
For me it’s about mindful eating - and yes, a lot of it comes down to planning and enjoying the process of meal prepping as well as consuming and appreciating whole foods.
Monitoring yourself daily is very true! When I was 16 I was very overweight so I decided to change. I reduced my portion intake and rarely have in to peer pressure. I would weigh myself every morning, and began working out every night in my room and tried to be as active as possible. By the time I was 17 years old I had lost 14 kg, and reached my lowest weight. But then I went to college and the stress and my old eating habits made me gain almost all the weight back and ever since I've been gaining and losing the same 5 kg.
I had more self control back then, and my motivation was strong, and I want to be like that again.
Another great video with a great analysis of the data. “Lifestyle changes” over “diet mentality” is a very helpful reminder. And we need continuous behavior changes versus short term habits that end when we reach the goal. I know I need more Structure and planning so that I don’t fall into bad habits when stress or time management becomes a problem. Thank you for breaking this down for us! Love your videos.
I think your message can apply to anything you work for
Lost 50kg IF+KD in 6 months. 51 yo 183 cm 92kg. Weight every morning. Daily fluctuation around sustain monthly average 92kg is about +- 3kg. I eat everything, but less fastfoods and less frequently. When weight starts to go up, I fast that day or lower high calories food intake and move more. Days when weight goes under average I may eat treats that I love. Still learning and experimenting but now I have the tools to stop weight gain and also enjoy my life. Just kept doing it when I gained 5kg in couple days and felt total loser. I implemented my tools few days and back in avg weight again. I believe it is mostly water with glucose and stuff in bowel that fools to think I gained or lost a lot of weight in a day or two. Monthly average is my truth and what I stare and make adjustments by. I allow myself to fail and just start again today without giving up and dont fail every day 😂
that's such a rewarding thing to hear from the researcher! Congrats. Inspiring video- I watched it preparing to make mine focusing on health habits for entrepreneurs
My trick for big suppers (holidays etc) Is a 2 hour walk the day before, and a 2 hour walk the day after. It increases my caloric needs for that time period.
Two hour walk only burns three hundred calories...go to omad
I've done a complete 180 on daily weigh ins. I think it's the right way to do it. Clients begin to understand how much it can fluctuate when they see it for themselves.
EXACTLY! this is why our app uses weekly average weights and not individual days.
I have to admit - I feel defeated when weighing daily and weight fluctuates but I'm gonna try to overcome - this was a great report
don't look at the individual days. Just look at the WEEKLY averages
Do you track calories or macros? I used to get really upset about seeing my weight go up on the scale. My doctor told me, if you are accurately tracking your calories, if you didn't eat an extra 3500, it's water. So relax. Alternatively, if you track closely and don't lose, but you know you're in a deficit, be patient, it's water, eventually it'll come out.
I don’t quite understand the thanksgiving thing , that’s just not wanting to problem , you can easily eat low cal turkey , corn or veggies , salad and fit in small portions of the Mac n cheese .
Always good content and laser focused delivery. No gimmicks or fancy shortcuts.
I love weighing daily and using an average. Also, great advice to track macros and calories per day and use averages for the week. Fat Loss Forever is a great book! Love the videos.
Now THAT is a compliment! Thanks, Dr. 🙏
I'm 60 years old and, I've always been very athletic most of my life, I don't drink alcohol either. I found most people cant lose weight and keep it off simply because they are being too restrictive and, want success to happen too fast. I agree and, a good guideline to go with is this: I cut carbs, not completely but, enough to make a difference however, I also add in more fat to replace them carbs as a balance, why? The human body goes into a starvation mode when we are too restrictive about everything, then we fail because we are being too strict, this in turn makes us eat junk food because of our hunger hormone. The same holds true about weighing or measuring our foods, I can usually guess about every meal, stop thinking you have to count every calorie when you eat! The idea is to start eating more foods that will make you fuller over a longer period of time and, don't skip meals, eat like higher amounts of baby spinach for a salad, fiber is important, select a lower calorie salad dressing, during the next meal eat more fat with less carbohydrates and, with more protein value like 97% lean ground turkey instead of pure beef. I'm 60 years old at 6 feet tall and, yes I still have my 28" waist from when I was 16 years old and, I weigh more at 200 pounds. I still get comments from people who know me, Art! You lost more weight? No! I weighed 175 before now I'm 200 pounds Huh!!! 👁👁😳 there eyes are shocked! I do have some fat but, I'm at a good weight with 12% bodyfat, I'm not shredded but, healthy. The other key is sleeping at least 8 hours every night, turn off your phone 2 hours before bed, go to sleep around the same time each night. These small changes helped me, stop focusing on others and, start living for you, people who lose weight and keep it off are people who live a healthy lifestyle, you don't have to be athletic, you do have to want the lifestyle that will give you an edge! I hear people say aging makes you fatter, no way! I don't buy that! What makes you fatter is not exercising through a regular routine, go for a walk at least 20 minutes per day. I weight train 4 times a week, in between I do cardio 3 times per week. Stop making excuses with age!
thank you just lazy people not willing to work
Habits and lifestyle changes are key. Easier said than done. After years of yo yo dieting I finally realized that I can’t return to the bad habits that always lead to weight regain.
A diet is relatively easy. Keeping the weight off is the hard part.
Love how qualitative research is being valued. Even more so when a quantitative person like you discusses it and doesn't diss it ;)
- public health researcher here who believes that the research question and constraints should influence the method used, and there's no 'superior' methodology per se hehe
One thing I'd love to hear your thoughts on: A statistic I've always heard, but not sure where it comes from is that the average person gains 3lbs per year after age 30. Lets say a person is 200lbs at 31 and they lose 10% of their body weight down to 180lbs, if in 3 years they are back to 200lbs, aren't they still 9lbs lighter than they would have been? Should that count as a full rebound if their predicted weight would have been 209lbs?
Interesting question. I suppose it's possible. Keep in mind however, that of people who relapse, 1/3-2/3 add back more weight than the previously had. There seems to be compensatory mechanisms
Sound like play a game instead of being real.
What you're all forgetting here is it comes down to the pure grit of a person. Their drive, their willingness to make drastic changes in their life, and stick to it. I've lost over 70 pounds in the last year, and gained 5-10 pounds back, and most of it was muscle. Been on a health journey for the last year, and what I've found is that you have to make lifelong changes. For me it was a drastic moment, a stopping of time for me to make major changes. I've tracked my food every single day. No I'm not always hitting my calorie goal, but It's a lifestyle, a way of life. You want to be healthy? It has to be a mentally committed, lifelong decision. Oh and about Thanksgiving, I ran 10 miles last November, and still gained 5 pounds. Lmfao
Simply put, change the way you think, change the way you live.
Never before in history have humans had it so good with food availability, yet screwed it up so badly. What a disgrace to existence itself.
Good thing I scheduled a 3 day fast every year after the holidays which is when a lot of weight gain occurs. I’m thinking of doing this a couple of times a year like seasonally, If full on fasting isn’t for you, there is the fasting mimicking diet to try.
Daily weigh ins have been a game changer for me, constant feedback really helps to dial in the day to day tracking
Never been so early. Just started watching but I know it’s gonna be good.
This stuff is so daunting to hear when you don’t realize how easy it is to monitor your weight and track calories.
This was unexpectedly wholesome! Thanks Marie! Let's do this!
I can not stress enough how weighting yourself daily and using the WEEKLY average is a huge mental boost. If you have a smart scale too if will give you a rolling 7 day average too. After a while you get use to the fluctuations and you know about how many days it takes to see your real number.
Lots of insights for me here. I have been obese for 30 years, losing then regaining. This time I went low-carb, logging every bite, weighing daily, tracking many types of data. This continuous monitoring is what really helped- I have kept 75 lbs. lost in 2019 off for over a year, and lost 20 more in 2020-21so far.
Go to omad and stop calorie counting
@@richardlawson6787 I tried OMAD and failed, so I've gone back to what works- 2MAD and tracking. When I stopped tracking I gained. We all have to do what works for our personal situation.I've kept off 96 pounds for almost 2 years.
Extremely important topic!
Extremely challenging at times for me to pre-plan, go shopping and then stil cook a few good meals. I enjoy variety, but need to understand that food is medicine.
Maaaan props to u Layne, inspiring that lead author ... u inspire me, support my knowledge and I swear to God if it was actually the right way around ur channel is KING ...
Type 1 diabetic coment was excellent and makes me a lot more comfortable with diet breaks - this pattern of eating is for the long term and periods of higher calories can be beneficial to this phase.
I’ve never had a problem losing weight in my life, ever. In fact I’ve never even ‘had’ to lose weight at all. Peoples always go-to answer when I tell them that is, that I have a fast metabolism. Well, not really, pretty sure my maintenance cals is like 2700-3000ish, which is very very normal for my height, weight, muscle mass and lifestyle.
What I do have that most people don’t is, a lack of appetite. If I only ate when I was hungry and to the point I was full without any size/strength goals in mind, I’d be lucky be break 2000cals. The remaining 1000cals or so I eat to lean bulk is a real struggle. No one ever told me how to have a good relationship with food. I never had to do self work to control cravings, I don’t have great will power, I simply I have a low appetite, that’s it. I understand most people would kill for this and maybe I shouldn’t complain but the grass is certainly greener
The fundamentals shouldn't be technical to register - this was well broken down to the top highlights.
Generally the Same thing I've been telling my people for years, so I'm glad to hear you further solidify this.
I'll check out the article to pass on to others 👍⚡
This was such a good video Layne. I like to think of weight loss as chasing a lion. We can all chase a lion, some better than others. It's not easy to catch the lion but if you do, then what? You better be prepared for the hardest part of the journey and that's keeping the weight off. Thank you for spreading the facts!
For me it’s keeping it simple. I track calories and follow the usda dietary guidelines.
Yea I lost ~33 pounds in 12 months from August 2019-20 and follow stuff such as your channel closely to get extra insight into long-term success. I’ve gained about 11 of it back over 5 months so far but in a “lean bulk” where my body comp is nearly the same as it was at my low weight, maybe 1% BF higher at best. Monitoring the scale and portions surely helps, planning for social events such as skipping a meal I’d normally have to compensate, etc.
Excellent video and commentary, thanks for your continued insights, expertise and great advice.
I love this, haven't seen many videos covering what was covered in it.
Great video as always Layne. Now bring on Outworks New PreWorkout Flavor: Strawberry Lemonade!
I lost 15% of my weight and still keeping it off my sticking to my macros.
great job!
5 months into my lifestyle reset.
Your videos have helped me a lot on this journey. 20% off of my weight, and, no plans to change the process that helped me so much.
Thank You and God Bless!
Game plan is everything.
If I know i'm going to pig out on saturday I will adjust my food intake friday/sunday. If I really plan to go nuts eating/drinking then I'll just do OMAD on sunday and won't eat anything, going back to my regular eating schedule on Monday. This works really well for me. I've been on maintenance for 3 years now and have no problem with weight gain anymore.
I appreciate the channel. Switched over to the carbon app from MFP find it easier more intuitive with coaching macros. I can maintain and control my fat loss while not losing to much muscle.
thank you!
Invaluable content & video as always! Appreciate all the work you do Layne
Thanks for your review here, Layne. This is important stuff.
This is the best explanation I’ve heard so far.
That was such a great relay of that study, very well presented. Completely relatable, after losing a significant amount of weight but only keeping it off around 18 months before trying out a new diet which I gained some back. Just going back to what works with some of this knowledge. Thank you.
Aaawwwww. ❤ 🎉 everyone loves Layne also thank you for the info !!!
I found that for me keeping two meals a day similar to what i eat while dieting(a bit higher in carbs, but close), and a third meal that's higher in calories(e.g. 700-750-1000), works really well, and allows me a lot of flexibility. even stopped tracking precisely recently, but i eat similar foods, so i kind of know. Still weigh my carbs and fats, as it`s impossible to estimate how much rice or oil you have in your pot.
I liked the fact I was my leanest tracking my macros. People treated like a nutrition expert, even though it was mostly macro tracking. It was hard at first tracking macros, but over time like any skill, it only got easier!
It's about calories not macros. If you're eating clean and getting enough protein that's all that matters. I never tracked one macro to get lean. Clean whole foods, plenty of protein and caloric defecit. Easy as 1,2,3.
@@chriswilson1968 some people prefer to track macros with calories. Why would have excess calories if you went to all the effort of tracking macros?
@@matthewburn4900 Macros is only the percentage of protein, carbs and fat. You can track them all day but if you aren't in a defecit it won't matter. All that really matters is the calories. It's pointless to track macros if haven't already tracked the calories first. It just makes things more difficult for people who already are having a hard time. You have to keep it simple. Plus it really makes no difference if you eat 40/40/20 vs 50/20/30. It's just unnecessary
@Matthew Burn agreed.
Great & helpful sum up. Something to think about - you say consider weight in daily and take the weekly averages... as a male, not being under the scrutiny of female hormones that may be sensible (Guy's only worry about testosterone and don' have hormonal cycles like females going through menstrual cycles).
Do, for women, what phase they are in of their cycle can have huge effects and create 3-7 lbs of weekly fluctuations on their weight. If we rely too much on the scale telling us of the efforts we put out the last few days we're successful, which often is the primary motivator at the time as we are trying to shift our patterns, we can get easily discouraged.
I find, we do better if we don't weigh too often, 1x /months, as exercise, carbs, stress, water retention from hormones cycling, etc are part of the story for women. Just a thought.
Layne this is excellent. I am working with Kait Callahan. This time I am doing macros instead of bro dieting. This time I will keep the weight off because I enjoy doing macros and can see myself doing them indefinitely! Thank you 😊 and I just bought your book Fat Loss Forever!
If you can do it indefinitely it's a good idea.
For me the biggest reason I try to lose weight so many times and failed was just pure frustration as to why some people eat everything and just are lean,no matter what they eat and I can't! Just couldn't accept this I wanted to be like them,up until now when I finally did made peace with the fact that I'm not lime this people, things started to shift slowly.
In short self acceptance and stoping beating yourself over it,seems help.
This video needed to be made, because diet is so important for fitness and certainly for losing weight. There were some great points made here, and I agree that diet has to become a lifestyle, otherwise your weight will yo-yo up and down every weight loss attempt. This video puts diet in perspective, along with great insights. I just want to share that I got fat loss results from eating intuitively, meaning not eating specific macro percentages, because I believe that every body is so different, there is no one-size fits all approach. Of course, there needs to be a calorie deficit most importantly, and that also depends on the individual and their metabolism. The main message I want to make is that you have to learn your body's requirements and how it responds to different diet strategies, in order to be successful at fat loss long-term and that takes time and experimenting to find out what works best for you.
The criticism part is key. It's proven over and over again in studies that positive reinforcement is better than negative to get a change in behavior.
It's soo true when u can eat everything in moderation; it makes it much easier to stick to your diet and lose weight. While enjoying all food. Then it becomes normal and not a diet anymore. When I was in keto, it was hard to stick to it. Apples and bananas are not bad for u. They are not going to make u fat 🤷♀️
So losing weight, has to be a lifestyle, you can't change habits, but you can create new habits. Its all good when it leads to better health.
Very very helpful. So glad I found you!
One of the most useful videos on this channel 👍
Lack of understanding of natural daily weight fluctuations and lag between calorie restriction and weight change ("flush effect") might be serious problem for many people.
I lost 75 pounds in 2021 and have been maintaining my weight for 2 years now. I eat 4 meals per day. The first 3 meals are about 500 calories each, on average, and the last meal is about 600-800 calories. My maintenance is about 2300-2400 calories per day.
If I know I’m going out to eat or go to a social event one night, I’ll eat 3 meals instead of 4 that day. I usually skip my 3rd meal, and don’t worry how much I eat at the social event. And usually, I end up eating about the same total calories, sometimes a little less on those social days because of the skipped meal.
That's why top university doesn't have diet rather nutrition courses to people. It will be great if you can suggest some good universities to study nutrition and dietetics. Great video 👍👍👍
I weigh myself every morning. My weight is very consistent day to day when I weigh myself first thing in the morning after emptying my bladder. If I am above my goal weight, I eat light. If I am below my goal weight, I figure I can be more relaxed, even maybe get a pizza. I also stick with primarily whole foods and am cautious about buying foods that are too easy to snack on. I have kept a stable weight for 30 years, and I come from a family of obese people and siblings that got fat over the years.
Agree !! Finding what works and what you can stick with is the right way to eat. Same goes for fitness. For me the only long term way that works for me is IF with mostly carnivore. Over one year and haven't gained any weight back. For me it's almost impossible to overeat doing this. Totally agree I'm lucky I found what I can stick with after a life of up and down weight/fat, mostly up.
I'm not saying it's an excuse but working full-time, having multiple kids in sports, and homeschooling leaves very little time and ENERGY to achieve MY goals. I need to work on that.
Weighing every single day: I weigh (almost) every time before eating. It has taught me that the difference between my lowest and highest weight in 24 hours can be up to 3.5 kg. I don't mind it. It is just part of the uncertainty presented by reality.
my biggest self monitering is the mirror. I became shredded at (9% bf) then bounced up to about 13-15% where i usually sit in the winter. When I see my bottom abs fade, i hunker down on the diet/exercise more to get them back. I'll never let myself go over 15% bf again. In the summer I stay shredded the whole time, it's winter where i'll start to eat more crappy foods
Love this vid! Lost 16 kg and I've been able to keep it off since Sept last year. Granted its only been a few months but yeah this is a lifestyle, not a phase! I do weigh myself every morning and when I notice a gain, my mindset is like "well f you extra weight", then I go train extra hard that day or be a bit more careful with my prepped meal lol. I take that as a challenge rather than something that deters me.
Great tips Layne!!! Thank you for all of your content 😊
Great video, I like calm Layne.