Next steps: 1. Want me to coach you? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ How I Used Atomic Habits To Lose 20 LB Forever: ruclips.net/video/DA_BzjHrZh0/видео.html
I wouldn't say billionaires live like this- not in the research I have done- that population has a model for risk to make money, which you made into a personal one on your video, but it's to solely to make money and in particular in a predictable system that has been around with mechanisms for 100 years (stock market). But it sounds like you came to create and know heart-brain coherence in a more complex unknown system which is life. Maybe not unknown but one we have conditioned ourselves to separate ourselves from so it has become unknown to us and unreachable. And so you actually built on a elementary concept of billionaires and made it comprehensive for life and in this case exercise, using multiple sources, particularly that TED talk. Kudos to you for figuring this out. I'd just say it's clear this is not the method of billionaires and it's harmful to promote that. It's healthy to promote yourself, that you did a wonderous thing and uncovered what YOU formulated and uncovered.
I've watched this video again over the past two days and made following notes: **Outcomes**\ Weigh in once a week\ It's important to align your actions with our goals and what we really like\ Create a personal vision in the four categories: heart, social, leisure and work. Write down your worst nightmare in the first column and then in the second how overweight worsen it. In the third column turn them around and create compelling reasons to lose weight. Tell yourself your why's every day. **Actions**\ We have to create a plan over months like a marathon plan. Start small, smaller than you think you can do. Add small increments over time. Train yourself to be able to stick to your habits across all kinds of weeks (normal, stressful weeks, vacation etc.) Take breaks, create smaller, but doable plans for difficult weeks. **Calories**\ You need to aim for 11-15% reduced calorie intake from your maintenance calories. **Exercise**\ 1h of steady state aerobic training: walking, biking, dancing, hiking\ 1h of strength training (two full body 30-50 min workouts)\ 20-30 min of high intensity aerobic training (hiit, tennis, row, kickbox)\ rest stability training (yoga)\ Steps a day\ 6000 (over 30% body fat)\ 10000 + 1-2 sessions of a sport you enjoy (25-30% body fat)\ 10000 + 1-2 full body strength training sessions + 1-2 stability training sessions (17-25% body fat)\ \ **Plans**\ On ramp: full plan for nutrition & exercise\ Low ramp: when you can do small things, but not everything\ Off ramp: when you can't do much **Body Reactions**\ Hunger: you should get hungry after 3,5 - 5 hours after a meal, if you get hungrier earlier, add 10-20 gram of protein. If you are hungry after more than 5 hours, you probably overate. Try to reduce the frequency of such big meals. \ Periods: there seems to be weeks where the weight is higher because of our cycle\ Big meal days and digestion can cause a lowered calories out temporarily. \ Sleep: two weeks of bad sleep can stall your weight loss progress, because you crave more junk food. **Mind Reactions**\ Cravings: we crave food because we associate it with feelings. Try to stretch out until you are eating by distracting yourself. \ Self-Sabotage: Justification like moral licensing (I've been so good. I deserve some ice cream.), activity over productivity (I eat so healthy, I'm doing so much, and yet don't lose weight) or justified snacking happens through boredom or procrastination (eating is important to fuel). Lacking self-esteem (I'm getting what I deserve, it's too hard, what's the point?), fear of failure (what if I don't succeed?) which makes you only half commit and then fail, fear of judgement (my friends will roll their eyes) are other self-sabotaging components. Another component is identity loss where the subconscious mind sees the overweight as something positive. This could be because of safety where you fear the attention, you want to belong to similar overweight family members or friends, or you keep stopping things because you are overweight like not going on dates. Motivation has it's natural ebbs and flows. **Where to start?**\ Our bodies don't need perfection, they just need enough actions and reactions to be right to lose fat. **Theory of Constraint**\ Identify the mist important limiting factor and the systematically improve that. Settle on one thing to try for the next week and a week later, do this process again. **Be patient**\ The list of problems you are running into can be lengthy.
This should be PAID information!!! I’m totally blown away with all the information you shared. Thank you so much for sharing these with us! I’ll totally share your channel with my friends and clients too. You also have a GREAT SOCIAL MEDIA MANAGER or Visual Editor! 🎉🎉🎉
One of your best videos! Hearing your voice saying, ‘You can do it!’ has been a mantra for me, and with your videos, I’ve lost 25 lbs, achieve my goal weight, and am now working in the maintenance phase. Many Many Thanks for being an awesome coach! It worked! ❤
This video is one of the most detailed weight loss plans I have come across. This must have taken a lot of work. Thank you for your dedication! What I want to say: be beware of the maxium fat loss calculator. I tried it and it recommended 1200 calories a day. That's not sustainable in any form.
I put in my current stats and my current amount of activity. Take the maintenance number (not goal weight) at the top of the chart. Subtract 15% from maintenance calories to get lower end of calorie range. Subtract 11% to get higher end. Did this lead you to 1200?
When they recommend using it, you're supposed to choose the mild weight-loss, not the maximum. Remember they're saying maximum 15% calorie reduction. For the average 2000 calorie maintenance for example, that's only a reduction of 300 calories a day, which leaves 1700.
It was just the little mindset shift from "Either perfection or nothing" to "consistency is key" that made a real change in terms of exercise possible. I´m working on applying this concept to nutrition too. A little problem I still have is that exercise is fun but I´m a heavy binger and emotional and boredom eater. Haven´t found any coping mechanism that came even close to bingeing in terms of emotional regulation.
Certainly agreed. This comes with self compassion and if you let yourself go, you forgive yourself rather than self sabotaging more. Earlier, eating a chocolate would break my trust and lead to binging, just self compassion and letting go that you did eat, accept it, in fact. Enjoy the chocolate melting in your mouth. It's only one chocolate. No binging. Forgiving yourself is key. Your body is storing trauma in the form of fat. Love yourself to shed the baggage. I'm slowly learning that. I used to be super stressed and did extreme exercise and exhausted myself. But now, eat right, move a little without stress, you will see how easy it is. I love you all. 🤍😊 Hope you achieve your best form. Not to fit society's mold, but your own that frees you to be your best self even if it's curvy-licious. 😂❤🎉
@@garimasikka10 Thanks a lot! I can definitely agree that hating yourself is so counterproductive! I´ve only really worked on loving myself for a year or so. I have some way to go but really everything is already so much better
I want to thank you so much for this video. I am an overweight MD and the calories in-calories out is simple, but there is so much more that goes into how you get those calories in and how you get those calories out that while it is a simple equation, it is not a simple process. I believe this plan is the most realistic and achievable out these because it addresses the role of both our minds and bodies in this journey. I have now watched this video over the last 2 hours, diligently taking notes. I am hoping to achieve some weight loss implementing your system. Thank you so much! You and your team are amazing.
I was not prepared for the body fat calculator to call me unhealthy and then I found another one that called me obese. Fun. Doesn't mean I'm not here to make some changes but damn. Just right into the fire.
I’ve been watching this video to help me lose weight, and I’ve just realized how smart it actually is how everything falls into what you need and also what is required without stressing you out and helping you move towards the next step
Hi - absolutely loving your stuff. Some real home truths sinking in. The one thing I think that's missing from the Peter Attia piece on restricting macros to restrict calories (and he may might cover it in the full video) is that the reason to restrict certain groups (especially sugar) is not just to reduce calories, but to reduce the cravings that cause overeating. A problem for some of us, not all of us. Otherwise the low fat diets of the 1980s would have been the global answer. My wife thrives on high carbs and low(ish) fat, whereas I get permanently hungry. I think the individual 'type' applies as much to diet as it does to exercise. Keep those vids coming! 😊
This video looks like a ton of work and the info shard is prolly ,work accumulated over a longer lengths of learning , ideation and experimentation. Comprehensive and thoughtful with real life practical scenarios. Thanks ! You are awesome. ❤❤❤
It's amazing all the details you shared in this video! I appreciate your effort and generosity. It's very well explained backed up with actionable examples. Definitely the best sustainable weight loss video I have ever watched. Thank you 💖
For those looking for solid advice on the mindset to adopt to get yourself to the gym (or to do any hard things!) I highly recommend Elizabeth Filips recent video titled 'The Complex Psychology of Why Everyone Quits the Gym'. I consume a lot of self development content and that vid was honestly a game changer!
Thank you so much for this in depth video. So much information! One thing that makes me wary is how in Keto and Paleo "carbs" are only equated with junk food (fries, donuts, white bread). There are healthier carb options out there - whole grains, fruits and root veggies have carbs and lots of the micronutrients people need. I never feel satisfied without a little whole grains in my meal.
Yeah I never understood why people focus on carbs, but don't learn about carbs, and say they don't eat them, when they're really talking just about grain products lol. And the fact as you say that carbs run the gamut, some are actually really healthy, and come from sources that have a lot of very important micronutrients in them.
Wow, I like you now. This is the second video I’ve watched recently. Kudos. It shows in your tone of voice. I’m really happy that your life is working better for you and for me. I’m aligned with what you’re doing and I’m listening.
Great video. I don't have cravings or feel like I'm sabotaging my food but I am either doing weight training or cardio, not both and not much stability. I have been averaging 3-5k steps per day. While I'm not gaining weight, I haven't moved down much. This video showed me a few tweaks to make regarding food and exercise to continue my weight loss sustainably. Thank you!😊
Super duper grateful and appreciate this video!! Not only it makes sense, it really brings out a plan that is realistic and practical. Thank you thank you!
Everyone should see this! Years of research, fluctuations, and thousands of videos watched. This is it! Thank you so much! ❤ Lose fat, not weight! 😌 let's start by wording it correctly 😊
Your videos have been amazing in helping me cut out the noise and drop 20 lbs and 12% body fat. I love the non nonsense approach given that I’m a software engineer and love the analytical thinking you put into these videos. Keep it up! 👍🏼👍🏼
Richa, a fresh shot the arm, I am so pumped to watch this today! Of interest, since July 2022 I have now lost 30 lbs tracking with the food journaling app. My next goals are how to make inroads against being a skinny fat and I am aware that sleep and exercise will be the next two pillars. The motivation is there! I just need to concentrate on how I want to best apply it for myself. Since I am going on almost 2 years of success, I have confidence that I will see results once I start. You helped me create that confidence. Life-changing!
Yeah I think that paradigm shift is one of the keys. I found myself starting to think in terms of how can I get a workout/exercise with the same benefits, that I would/might find fun? Because if it sucks, there are very few times I'll choose to do it!
Your videos are always so well thought-out. So concise and I appreciate the visuals and how relatable it absolutely is. Thank you for this. I learn so much in every single one of your videos. 🥰
Out of millions of videos I have watched on fat loss; hands down this is the best! And the amount of work put into this is amazing ❤ beautiful graphics and thank you 🙏🏻❤️🌸
During holidays I eat what I want and feel no guilt because I only take 3 bites of all the foods I want. That way I’m participating but still disciplined. Also after 3 bites the brain doesn’t recognize the taste anymore. Win-Win.
By far your best video to date. I think you’ve said some of these concepts before, but this was the best way to connect all your ideas into a cohesive plan. And it’s a plan to achieve versus a lab-written life plan that doesn’t work!
This is also helping me to have a blueprint for the structure I need to develop around management of symptoms of my bipolar. That lifestyle sustainable change and maintenance of actions. Thank you so much.
i always gain weight back in winter and loose it in summer but im in 40s and the stomach weight wont leave. thx for this. i also dont sleep due to my shift changes in healthcare
If you don't get enough sleep, which then leads to cravings for sugars and highly processed carbohydrates for quick energy, that would be part of it. Also if you're perimenopausal. :)
I think they focus on that take on IF (aka the wrong take) because that seems to be how most people do it, even though it's incorrect. People just don't seem to want to know the science of how to do it properly.
This is incredible. By the way, do you edit your own videos? Super curious about what software you use for all the graphics etc? Or do you have an editor to recommend? Thank you 🙏
3:49 Harness Your Paranoia 5:30 Achieve Flow 1. Outcomes 2. Actions - Don’t be hard on yourself - Take breaks -Start smaller than what you think you can do - Expand and pick up more habits
Fun! thank you i want to over think my exercise plan so much because i want the perfect workout and i have health issues thatt require some modifications for my hip. I dont have kids but yeah running around with the kids is a great workout, doing the monkey bars, jumping rope., I love what you said about reward punishment cycle,its such the American way:(
Awesome video. Thank you. I am working through the subconscious fears of being more vulnerable but I am ready to break out of the self sabotage loop I had been in for too long with setbacks to my otherwise healthy lifestyle. I am curious to see the calorie calculator you mentioned but I can't seem to find the link. Thank you for all you have shared.
@CoachViva I really enjoyed this video. I have watched it a couple times to take notes and adjust my plan. Something caught my attention, though. At 21:27 You discussed a monthly cycle where even men go through a monthly pattern where the same actions lead to stalled fat loss. I would be curious to know if you have ever compared your data to the lunar calander. Could these be tidal forces? I say this because I work in mental health and a lot of mental health crises coincide with the lunar calendar. Also emergency rooms tend to experience a rush at about the same time of the month. I don't know just curious.
Thanks for your videos -- great content! Quick question: how does food addiction factor in? For example, for those who struggle with sugar/processed food addiction where "moderation," cutting those foods down by say 15%, doesn't exist? Just as an alcoholic would struggle doing that with alcohol. Is there a way to apply it in those cases? Thanks again for your wonderful videos!!
This whole video is invaluable but the Stairwell 2 section in particular is a total game changer. I've never heard anyone explain it like this. THANK YOU so much for this!
Took so many notes from this video, so helpful! As I studied it, I realized you still pretty much have to count calories, right? How do you contend with the difficulties/lack of longevity of calorie counting with the rest of the video? It's been the biggest thing tripping me up throughout my life so would love more info on how to juggle that.
Calorie counting is training wheels. You slowly lift them up as you get more and more confident balancing without them and finally when you don't need them, you are ready for Intuitive Eating. This video explains how to do this: ruclips.net/video/SouZzkGAtws/видео.html
I was trying to walk every morning and never did and kept saying I wouldn’t use my phone before bed and wouldn’t eat sugar. Not working. Last week, I did go to bed early almost daily and I set my alarm for earlier every day and set my phone on my dresser at bedtime every night but last night. Maybe I was trying to do too much. I keep thinking I will do everything perfectly and give myself a list of like 30 things. I can’t go from never walking to walking a mile daily. I can’t go from a lot of sugar and carbs to zero sugar and carbs. I can’t go from Celsius and RedBull and Starbucks and sweet tea to zero caffeine. I can’t go from Hot Pockets and Lunchables and chicken nuggets to carrots and bananas. I set myself up for failure giving myself a list of 30 huge changes at once.
I’ve been following your advice and it helped me a lot I went from 155-136 by using your advice, Now I’m not that hungry until I eat with my family instead of snaking, For me I use Fitdays, It tells you what’s wrong with your body so you can improve in that exact area, Like losing or gaining muscle and losing or gaining body fat in general
ok what do you so when you are me, I have whittled away 30 kgs over the past 3 years and now I am still in the 30% + fat category at 75kg and 164cm tall, BUT I have no junk food, no sugar, minimal breads, and have been vegetarian for over a decade, I use cronometer to measure everything, my diet is pretty much as close to perfect nutrition as a person could muster, I am in a caloric deficit, I walk between 10,000 and 18,000 steps per day and I do random sessions with the dumbbells throughout the day to build muscles in my arms. So then what? This is one of the things that has forever made me furious about weight loss advice, people just assuming you can stop drinking soda or eating ice cream or something and you will lose 10kgs, but what happens when healthy eating has been your life for a long time and your bassline is already so clean to begin with. I do also do carb cycling and caloric cycling, like I never eat the exact same calories or the exact same foods everyday. Do I just keep plugging away? (PS: I am also a Peter Attia disciple, I love love love him, he has changed my life!) The other thing I wanted to add, is that some of us have been on this dieting rollercoaster for 30 or 40 years of our lives, and we didn't grow up in a junk food culture like younger people now, people just could not afford to eat out and take away that much when we were young. So struggling with junk food has never been an issue for me and I am sure it is not an issue for many people.
@@inesef Hi there, I cannot believe I made this comment only 1 month ago. I still stick to my point about weight loss influencers focussing to much on junk food, I have never had any issues with junk food or soda. But I have seen some good improvements in the past few months, it really felt like I could not do anything to get my body far percentage in a 'normal range' but I have kept at the consistency and it is slow going but my body scan difference from january to now is significant down from 21kg total fat to 17.7kg total fat or 27.4% to 24.1%. So I am shaking off that last 10% of body fat slowly. I want that to be closer to 20% by the end of the year. But it says I am in optimal range now. I do measure everything, but after nearly 4 years of constant dieting I am getting a lot more intuitive about portion sizes and what I can have in one day and what I cannot. It just seemed so frustrating to come to this page and find people, who are starting their journey at 30% body fat, and hear all these silly tips about junk food and soda, when someone like me is at the end of a long journey at 30% body fat, I got to 30% after 3 years of dieting so talking about junk food is not going to help me.
@@mariajoy4541 hi maria, what you are going through sounds so frustrating and I think a lot of people are in a similar spot. I have a tip for you, because it sounds like you are dealing with a slowed metabolism especially because you said you have been dieting for a long time. Also the perfect diet and slow results are a big indicator. Please go to the mind pump channel and listen to the single topic episodes about metabolism. They are personal trainers and have decades of experience and they talk about reverse dieting. A lot of people try to argue that slowed metabolisms are not a thing but they are and people like you are proof. I‘m sorry for the long text, I just know what it’s like to be in your spot and want to help. They honestly have been a godsend for me and I am finally reaching my goals. Best of luck to you
You need to be doing proper full-body strength exercises, not just your arms. Remember you want fat loss, not weight loss. Building muscle revs up your metabolism, and is incredibly important to your overall health, and also in keeping your bones strong.
I have been watching you for years. And i am impressed with all your up to date how to's which include scientific research and your own experience. This video was alot and I'm not sure that's such a good thing. I find you talk really fast and it was way to scientific for me to understand. The other side is: I'm watching this in my insomnia state at 2 a.m so this is not the most patient part of my day and also i have the option to pause, rewind and re watch however, I'm not sure that I will or know if others will. It just maybe over our heads. I write this because I think your information is important. Can I suggest that you make it into 4 series where you can slow your speech and explain in simpler terms. I would definitely watch that. And for those that might agree you can hart me. But for your records you lost me at 20:44
what if I'm in unhealthy range of body fat but following a deficit and doing as much exercise as you recommend in good body fat % bracket with no underlying health issues? should I decrease my efforts?
Lol, Chinese food in my area (Southeast MA) will literally add 3-5lbs to my weight over the following *THREE* days. I intermittent fast a lot...well kinda. I'll fast from 12AM through 5-7PM 5 or 6 days a week, with the other 1 or 2 being 12on/12 off days, and on 1 of them I grab Chinese food. The combo plate and order of low mein has roughly 4500 calories in it and I'll eat about half one day and half the next. That could literally be all I eat save a protein shake in the AM (hence the _kinda_ Intermittent fasting) or before I go to the gym if I don't have one earlier in the day, and my weight will *ALWAYS* hop up 3 to 5 pounds after the first serving and remain there for 3-4 days, then drop 5 to 6lbs seemingly overnight, then another half pound over the next 1 or 2 days before the cycle repeats. It's almost funny at this point, but initially I was like _"Wtf? Am I screwing up the calories on this food? Am I weighing it wrong somehow? Is not pulling out the few super thinly sliced water chestnuts and weighing them separately screwing everything up? Is this a magic restaurant which does not have to obey the laws of science!?! Damn that Buddha and his making everyone want to have a belly like him mysticism!!!"_ But nope, I was cursing the almighty peaceful Asian dude for nothing, possibly damning myself in the process for not paying attention to MSG and sodium content in general. The real thing that _gets_ me, at least to the point of slowing down weight loss is late night/early morning eating. And of course the cravings aren't for an apple or Greek yogurt. Nope. More like Pop Tarts, Donuts, Ice Cream etc. I've gotten a lot better at actually only having one or two servings and making sure I leave 200-600 calories in the _"Calorie Bank"_ beforehand so even though it isn't the _best_ thing/s to be chowing down on, at least it is built into the total daily calories, *ACCURATE* (Lol, I'm sure I'm not the only one who sees calories: 200 and then proceeds to put three heaping ice cream scoops worth into the bowl, totaling 2.7 servings in real life), and my protein macros for the day are already satisfied. It is a bit annoying at the end of the week to *know* I could have lost almost an entire extra pound, but at least I'm not gaining weight. Anyway, walking, tracking my calories and creating a 500-1000 calorie per day deficit then introducing weight training again after a decade off got me from 295lbs last January to 207lbs by August (I was really dehydrated that day, so probably more like 215lbs, but great either way imo). I ballooned back up to 245lbs over the next 4 months after losing my license for 4 months (I got slapped with $4700 in back taxes from 2011 and it took 4 months to get an appointment at the fricken registry to legally get it back after I paid...what a mess...anyway...). I stopped walking when it got cold, couldn't get to the gym bc the closest bus stop to my house is 11 miles away and, well the whole no license thing while continuing to eat like I was getting 2 or 3 hours of exercise per day. I started dropping weight again in mid Jan this year and am at 225 or so now, doing the same thing I did before at a slightly less intense level. Now I chose Intermittent fasting because I tend to be a lot hungrier throughout the day if I eat early. It was just the easiest way _"FOR ME"_ to regulate my calories without being a grump hungry guy all day long. If I'm super hungry then I'm going to eat regardless of whether or not it breaks my fast early. I also have a protein shake in the AM to help retain as much muscle as possible while I'm losing weight, and may actually add a little bit if I keep the weight loss to a pound per week or less while still managing to hit my protein goals. Losing weight really is not all that difficult. What is difficult is restricting calories for months or years in some cases without having _"Cheat Days"_ so calorically dense that they erase everything you've put yourself through that week. I could *EASILY* put down 10K calories in one sitting. Whether the afore mentioned Chinese Food or Pizza, a giant Turkey, Mashed potatoes and sides? Yep, 10K no problem, and that's what I find is most important to be careful with. Don't wipe away a week's worth of effort in an hour, and if I do go nuts for whatever reason (I'm on vacation for the weekend, a buddy is getting married, or I just go out with my friends one night, have a handful of drinks and a boatload of fried food etc) I just go right back to tracking and moving the following day. If I put on 10lbs of fat next week, I am still 70lbs of flub closer to my goal weight of 187.9lbs than I was a year and 4 months ago. If that wouldn't derail me, then why should 1 bad day where I put on, at most 2 or 3lbs? Don't get discouraged, do your best, and if you follow the numbers and don't give up, you will inevitably get there. Barring lipodemia, it is literally impossible for you not to. Low T, PCOS, thyroid issues? It is still a calories in and calories out thing, which is why every controlled clinical study has *ALWAYS* resulted in the predicted outcomes. Every single one. The scale doesn't lie, but it doesn't always tell the whole truth either. Just stick to an accurate protein macro (say your weight x 0.67) and a sustainable calorie deficit and it is impossible to fail. Good luck, and have fun along the way!
Next steps:
1. Want me to coach you? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek
2. DIY? ▶ How I Used Atomic Habits To Lose 20 LB Forever: ruclips.net/video/DA_BzjHrZh0/видео.html
I wouldn't say billionaires live like this- not in the research I have done- that population has a model for risk to make money, which you made into a personal one on your video, but it's to solely to make money and in particular in a predictable system that has been around with mechanisms for 100 years (stock market). But it sounds like you came to create and know heart-brain coherence in a more complex unknown system which is life. Maybe not unknown but one we have conditioned ourselves to separate ourselves from so it has become unknown to us and unreachable. And so you actually built on a elementary concept of billionaires and made it comprehensive for life and in this case exercise, using multiple sources, particularly that TED talk. Kudos to you for figuring this out. I'd just say it's clear this is not the method of billionaires and it's harmful to promote that. It's healthy to promote yourself, that you did a wonderous thing and uncovered what YOU formulated and uncovered.
@popnprickle3105 its in the thousands, im not exactly sure.
I've watched this video again over the past two days and made following notes:
**Outcomes**\
Weigh in once a week\
It's important to align your actions with our goals and what we really like\
Create a personal vision in the four categories: heart, social, leisure and work. Write down your worst nightmare in the first column and then in the second how overweight worsen it. In the third column turn them around and create compelling reasons to lose weight. Tell yourself your why's every day.
**Actions**\
We have to create a plan over months like a marathon plan. Start small, smaller than you think you can do. Add small increments over time. Train yourself to be able to stick to your habits across all kinds of weeks (normal, stressful weeks, vacation etc.) Take breaks, create smaller, but doable plans for difficult weeks.
**Calories**\
You need to aim for 11-15% reduced calorie intake from your maintenance calories.
**Exercise**\
1h of steady state aerobic training: walking, biking, dancing, hiking\
1h of strength training (two full body 30-50 min workouts)\
20-30 min of high intensity aerobic training (hiit, tennis, row, kickbox)\
rest stability training (yoga)\
Steps a day\
6000 (over 30% body fat)\
10000 + 1-2 sessions of a sport you enjoy (25-30% body fat)\
10000 + 1-2 full body strength training sessions + 1-2 stability training sessions (17-25% body fat)\
\
**Plans**\
On ramp: full plan for nutrition & exercise\
Low ramp: when you can do small things, but not everything\
Off ramp: when you can't do much
**Body Reactions**\
Hunger: you should get hungry after 3,5 - 5 hours after a meal, if you get hungrier earlier, add 10-20 gram of protein. If you are hungry after more than 5 hours, you probably overate. Try to reduce the frequency of such big meals. \
Periods: there seems to be weeks where the weight is higher because of our cycle\
Big meal days and digestion can cause a lowered calories out temporarily. \
Sleep: two weeks of bad sleep can stall your weight loss progress, because you crave more junk food.
**Mind Reactions**\
Cravings: we crave food because we associate it with feelings. Try to stretch out until you are eating by distracting yourself. \
Self-Sabotage: Justification like moral licensing (I've been so good. I deserve some ice cream.), activity over productivity (I eat so healthy, I'm doing so much, and yet don't lose weight) or justified snacking happens through boredom or procrastination (eating is important to fuel). Lacking self-esteem (I'm getting what I deserve, it's too hard, what's the point?), fear of failure (what if I don't succeed?) which makes you only half commit and then fail, fear of judgement (my friends will roll their eyes) are other self-sabotaging components. Another component is identity loss where the subconscious mind sees the overweight as something positive. This could be because of safety where you fear the attention, you want to belong to similar overweight family members or friends, or you keep stopping things because you are overweight like not going on dates. Motivation has it's natural ebbs and flows.
**Where to start?**\
Our bodies don't need perfection, they just need enough actions and reactions to be right to lose fat.
**Theory of Constraint**\
Identify the mist important limiting factor and the systematically improve that. Settle on one thing to try for the next week and a week later, do this process again.
**Be patient**\
The list of problems you are running into can be lengthy.
Thank you very much for your notes ❤
That is super helpful! 👍🙏🏼
Thank you!!
Appreciated
A hero
This should be PAID information!!! I’m totally blown away with all the information you shared. Thank you so much for sharing these with us! I’ll totally share your channel with my friends and clients too. You also have a GREAT SOCIAL MEDIA MANAGER or Visual Editor! 🎉🎉🎉
One of your best videos! Hearing your voice saying, ‘You can do it!’ has been a mantra for me, and with your videos, I’ve lost 25 lbs, achieve my goal weight, and am now working in the maintenance phase. Many Many Thanks for being an awesome coach! It worked! ❤
This is amazing!! Thank you so much for sharing. Makes all the effort that goes into these videos 100% worth it ♥️
This video is one of the most detailed weight loss plans I have come across. This must have taken a lot of work. Thank you for your dedication! What I want to say: be beware of the maxium fat loss calculator. I tried it and it recommended 1200 calories a day. That's not sustainable in any form.
I put in my current stats and my current amount of activity. Take the maintenance number (not goal weight) at the top of the chart. Subtract 15% from maintenance calories to get lower end of calorie range. Subtract 11% to get higher end. Did this lead you to 1200?
When they recommend using it, you're supposed to choose the mild weight-loss, not the maximum. Remember they're saying maximum 15% calorie reduction. For the average 2000 calorie maintenance for example, that's only a reduction of 300 calories a day, which leaves 1700.
11:35 Finally somebody mentions it
It was just the little mindset shift from "Either perfection or nothing" to "consistency is key" that made a real change in terms of exercise possible. I´m working on applying this concept to nutrition too. A little problem I still have is that exercise is fun but I´m a heavy binger and emotional and boredom eater. Haven´t found any coping mechanism that came even close to bingeing in terms of emotional regulation.
I struggle with this as well!! I’ve been trying to find coping mechanisms but haven’t found or successfully compelled them I should say
Certainly agreed. This comes with self compassion and if you let yourself go, you forgive yourself rather than self sabotaging more.
Earlier, eating a chocolate would break my trust and lead to binging, just self compassion and letting go that you did eat, accept it, in fact. Enjoy the chocolate melting in your mouth. It's only one chocolate. No binging.
Forgiving yourself is key.
Your body is storing trauma in the form of fat. Love yourself to shed the baggage. I'm slowly learning that.
I used to be super stressed and did extreme exercise and exhausted myself. But now, eat right, move a little without stress, you will see how easy it is.
I love you all. 🤍😊
Hope you achieve your best form. Not to fit society's mold, but your own that frees you to be your best self even if it's curvy-licious. 😂❤🎉
@@garimasikka10 Thanks a lot! I can definitely agree that hating yourself is so counterproductive! I´ve only really worked on loving myself for a year or so. I have some way to go but really everything is already so much better
@@garimasikka10very helpful
I want to thank you so much for this video. I am an overweight MD and the calories in-calories out is simple, but there is so much more that goes into how you get those calories in and how you get those calories out that while it is a simple equation, it is not a simple process. I believe this plan is the most realistic and achievable out these because it addresses the role of both our minds and bodies in this journey. I have now watched this video over the last 2 hours, diligently taking notes. I am hoping to achieve some weight loss implementing your system. Thank you so much! You and your team are amazing.
You should write a book!
I was not prepared for the body fat calculator to call me unhealthy and then I found another one that called me obese. Fun.
Doesn't mean I'm not here to make some changes but damn. Just right into the fire.
I WAS JUSSSST MAKING MY WEIGHTLOSS PLAN AND NEEDED HELP!!!!! How did u know!?! perfect timings!!!! 👍🏻👍🏻👍🏻👍🏻
I’ve been watching this video to help me lose weight, and I’ve just realized how smart it actually is how everything falls into what you need and also what is required without stressing you out and helping you move towards the next step
Damn, this is super comprehensive! I watched certain sections over and over. Good stuff!
This video is amazing for its low ramp and off ramp plans.
When you talked about the emotional roller coaster with weighing daily. Hits home. I’m working on it
I love how organized and scientific you are
Me as interior designer i can’t focus on the blue print without actually seeing the floor plan 😂
I don’t understand your comment. A blueprint IS the floor plan.
@@dreamervanroom yes, because she called it a blue print
🤣
Hi - absolutely loving your stuff. Some real home truths sinking in. The one thing I think that's missing from the Peter Attia piece on restricting macros to restrict calories (and he may might cover it in the full video) is that the reason to restrict certain groups (especially sugar) is not just to reduce calories, but to reduce the cravings that cause overeating. A problem for some of us, not all of us. Otherwise the low fat diets of the 1980s would have been the global answer. My wife thrives on high carbs and low(ish) fat, whereas I get permanently hungry. I think the individual 'type' applies as much to diet as it does to exercise. Keep those vids coming! 😊
This blueprint covers everything! It is sustainable, practical and encouraging. Thank you so much. I feel so much more hopeful!
This video made me cry, I’m finally understanding
This video looks like a ton of work and the info shard is prolly ,work accumulated over a longer lengths of learning , ideation and experimentation. Comprehensive and thoughtful with real life practical scenarios. Thanks ! You are awesome. ❤❤❤
It's amazing all the details you shared in this video! I appreciate your effort and generosity. It's very well explained backed up with actionable examples. Definitely the best sustainable weight loss video I have ever watched. Thank you 💖
For those looking for solid advice on the mindset to adopt to get yourself to the gym (or to do any hard things!) I highly recommend Elizabeth Filips recent video titled 'The Complex Psychology of Why Everyone Quits the Gym'. I consume a lot of self development content and that vid was honestly a game changer!
Thank you so much for this in depth video. So much information! One thing that makes me wary is how in Keto and Paleo "carbs" are only equated with junk food (fries, donuts, white bread). There are healthier carb options out there - whole grains, fruits and root veggies have carbs and lots of the micronutrients people need. I never feel satisfied without a little whole grains in my meal.
Yeah I never understood why people focus on carbs, but don't learn about carbs, and say they don't eat them, when they're really talking just about grain products lol. And the fact as you say that carbs run the gamut, some are actually really healthy, and come from sources that have a lot of very important micronutrients in them.
Wow, I like you now. This is the second video I’ve watched recently. Kudos. It shows in your tone of voice. I’m really happy that your life is working better for you and for me.
I’m aligned with what you’re doing and I’m listening.
It’s commendable how dedicated you are to literally disperse each information so meticulously!!🎉
Best, most comprehensive video on this subject on the Internet. Óle.
This is absolutely amazing!! Really good! So much goes into this doesn’t it?? Thank you!
You are my favorite coach. You explain concepts so well . I watch all the way through without fast forwarding your videos. Thank you 😊
Great video. I don't have cravings or feel like I'm sabotaging my food but I am either doing weight training or cardio, not both and not much stability. I have been averaging 3-5k steps per day. While I'm not gaining weight, I haven't moved down much. This video showed me a few tweaks to make regarding food and exercise to continue my weight loss sustainably. Thank you!😊
Wow. I will be studying this like a seminar. Well done and thank you.
Super duper grateful and appreciate this video!! Not only it makes sense, it really brings out a plan that is realistic and practical. Thank you thank you!
The editing was so good in this video🎉
Everyone should see this! Years of research, fluctuations, and thousands of videos watched. This is it! Thank you so much! ❤
Lose fat, not weight! 😌 let's start by wording it correctly 😊
Totally solid advice given with the sweetest demeanor. 🙂↕️
That explains so much, why I don’t stick to my regimen. Thank you for such a detailed video.
The way you explain weaving together these multiple concepts is brilliant.
Your videos have been amazing in helping me cut out the noise and drop 20 lbs and 12% body fat. I love the non nonsense approach given that I’m a software engineer and love the analytical thinking you put into these videos. Keep it up! 👍🏼👍🏼
This is absolutely fantastic to hear!! I am so glad our videos have been of so much help to you. This made our year! ♥️
Richa, a fresh shot the arm, I am so pumped to watch this today! Of interest, since July 2022 I have now lost 30 lbs tracking with the food journaling app. My next goals are how to make inroads against being a skinny fat and I am aware that sleep and exercise will be the next two pillars. The motivation is there! I just need to concentrate on how I want to best apply it for myself. Since I am going on almost 2 years of success, I have confidence that I will see results once I start. You helped me create that confidence. Life-changing!
thanks for this video, i've been coming back to it a lot; it's so full of important information
Holy moly, what a resource! You guys are awesome!!!
Thank you for everything you do, excellent quality and very accurate!
this video was so helpful. lost about 30 pounds since watching, got about 50-60 more to lose. came back to revisit the habits i have yet to create!
"Don't think exercise, think 'play' " @16:15 is working out really well for me.
Yeah I think that paradigm shift is one of the keys. I found myself starting to think in terms of how can I get a workout/exercise with the same benefits, that I would/might find fun? Because if it sucks, there are very few times I'll choose to do it!
Your videos are always so well thought-out. So concise and I appreciate the visuals and how relatable it absolutely is. Thank you for this. I learn so much in every single one of your videos. 🥰
Out of millions of videos I have watched on fat loss; hands down this is the best! And the amount of work put into this is amazing ❤ beautiful graphics and thank you 🙏🏻❤️🌸
During holidays I eat what I want and feel no guilt because I only take 3 bites of all the foods I want. That way I’m participating but still disciplined. Also after 3 bites the brain doesn’t recognize the taste anymore. Win-Win.
This guide made me cry. Thank you for all the advice.
By far your best video to date. I think you’ve said some of these concepts before, but this was the best way to connect all your ideas into a cohesive plan. And it’s a plan to achieve versus a lab-written life plan that doesn’t work!
This is also helping me to have a blueprint for the structure I need to develop around management of symptoms of my bipolar. That lifestyle sustainable change and maintenance of actions. Thank you so much.
I have been waiting for a video of yours. Your videos keep me motivated and it’s hard when they are months apart. Thank you for this one. I love it !
I created a playlist and re-watch. :)
The video of the ted talk is one of my professor at uni i was so confused i thought i switched to my lecture
Lol
Who was your professor? I am trying to find his TED talk :) Thanks so much in advance for your help in pointing me in the right direction
This is excellent, high value content! Thank you! 🤩🙌🏽💥👏🏽
22:41 What food journal is that? So cute!
i always gain weight back in winter and loose it in summer but im in 40s and the stomach weight wont leave. thx for
this. i also
dont sleep due to my shift changes in healthcare
If you don't get enough sleep, which then leads to cravings for sugars and highly processed carbohydrates for quick energy, that would be part of it. Also if you're perimenopausal. :)
This is an amazing video. Thank you!
As a lifestyle coach, thank you. I do think that the insulin stimulation component is understated because of vested interests.
I think they focus on that take on IF (aka the wrong take) because that seems to be how most people do it, even though it's incorrect. People just don't seem to want to know the science of how to do it properly.
A lot of this appeals to you because you are a science person. All this reducing things to numbers feels overwhelming for an artistic temperament.
This is incredible. By the way, do you edit your own videos? Super curious about what software you use for all the graphics etc? Or do you have an editor to recommend? Thank you 🙏
Wow, what an incredibly useful video. I love the way you present things, thank you.
You are a genius! Congratulations on your hard work and all you've discovered. :) I hope one day I can help people like you do. :)
This is so affirming! Thank you
3:49 Harness Your Paranoia
5:30 Achieve Flow
1. Outcomes
2. Actions
- Don’t be hard on yourself
- Take breaks
-Start smaller than what you think you can do
- Expand and pick up more habits
A another very useful video, thank you Richa
This is gold! Thank you so much!
Wow, Richa! FANTASTIC VIDEO!! 🙏🏼🙏🏼
@29:24 My jaw hit the floor when i saw Pattern A. Ive been keeping track of my weight for the past 14 years and thats exaclty what my weight has done
Fun! thank you i want to over think my exercise plan so much because i want the perfect workout and i have health issues thatt require some modifications for my hip. I dont have kids but yeah running around with the kids is a great workout, doing the monkey bars, jumping rope., I love what you said about reward punishment cycle,its such the American way:(
I want to make a printable version of this to keep with me.
Me too ❤
Amazing video! Love the untraditional perspective😃and also i feel u🤌🏼😩
Awesome video. Thank you. I am working through the subconscious fears of being more vulnerable but I am ready to break out of the self sabotage loop I had been in for too long with setbacks to my otherwise healthy lifestyle.
I am curious to see the calorie calculator you mentioned but I can't seem to find the link.
Thank you for all you have shared.
This is the BEST video ever..
This is such a great video. Thank you so much!!
It's one of the super best awesome videos.... backed with science and brought close to reality....❤
OMFG I MISSED YOU SO MUCH
@CoachViva I really enjoyed this video. I have watched it a couple times to take notes and adjust my plan. Something caught my attention, though. At 21:27 You discussed a monthly cycle where even men go through a monthly pattern where the same actions lead to stalled fat loss. I would be curious to know if you have ever compared your data to the lunar calander. Could these be tidal forces? I say this because I work in mental health and a lot of mental health crises coincide with the lunar calendar. Also emergency rooms tend to experience a rush at about the same time of the month. I don't know just curious.
Phenomenal and yet practical advice. ThAnK YoU!!!❤
Thank you so much! It’s my second time watching it
Great advice. I learn so much. 👍🏾👍🏾
Thanks for your videos -- great content! Quick question: how does food addiction factor in? For example, for those who struggle with sugar/processed food addiction where "moderation," cutting those foods down by say 15%, doesn't exist? Just as an alcoholic would struggle doing that with alcohol. Is there a way to apply it in those cases? Thanks again for your wonderful videos!!
This whole video is invaluable but the Stairwell 2 section in particular is a total game changer. I've never heard anyone explain it like this. THANK YOU so much for this!
Great video. Just what I needed.
This was a great video. Thank you.
Very informative!
Incredible. Thank you so much for this!
ISTG YOU ARE SO AMAZING!!!!!
Took so many notes from this video, so helpful! As I studied it, I realized you still pretty much have to count calories, right? How do you contend with the difficulties/lack of longevity of calorie counting with the rest of the video? It's been the biggest thing tripping me up throughout my life so would love more info on how to juggle that.
Calorie counting is training wheels. You slowly lift them up as you get more and more confident balancing without them and finally when you don't need them, you are ready for Intuitive Eating. This video explains how to do this: ruclips.net/video/SouZzkGAtws/видео.html
Please cite the TedX video you referenced in this video. I’m interested in watching it.
ruclips.net/video/iuIisjRIcVI/видео.htmlsi=kJOMmIBsbP_OP9xw
Enjoy!
I was trying to walk every morning and never did and kept saying I wouldn’t use my phone before bed and wouldn’t eat sugar. Not working. Last week, I did go to bed early almost daily and I set my alarm for earlier every day and set my phone on my dresser at bedtime every night but last night. Maybe I was trying to do too much. I keep thinking I will do everything perfectly and give myself a list of like 30 things. I can’t go from never walking to walking a mile daily. I can’t go from a lot of sugar and carbs to zero sugar and carbs. I can’t go from Celsius and RedBull and Starbucks and sweet tea to zero caffeine. I can’t go from Hot Pockets and Lunchables and chicken nuggets to carrots and bananas. I set myself up for failure giving myself a list of 30 huge changes at once.
This is such a good video
This is great! thank you
I’ve been following your advice and it helped me a lot I went from 155-136 by using your advice, Now I’m not that hungry until I eat with my family instead of snaking, For me I use Fitdays, It tells you what’s wrong with your body so you can improve in that exact area, Like losing or gaining muscle and losing or gaining body fat in general
ok what do you so when you are me, I have whittled away 30 kgs over the past 3 years and now I am still in the 30% + fat category at 75kg and 164cm tall, BUT I have no junk food, no sugar, minimal breads, and have been vegetarian for over a decade, I use cronometer to measure everything, my diet is pretty much as close to perfect nutrition as a person could muster, I am in a caloric deficit, I walk between 10,000 and 18,000 steps per day and I do random sessions with the dumbbells throughout the day to build muscles in my arms. So then what? This is one of the things that has forever made me furious about weight loss advice, people just assuming you can stop drinking soda or eating ice cream or something and you will lose 10kgs, but what happens when healthy eating has been your life for a long time and your bassline is already so clean to begin with. I do also do carb cycling and caloric cycling, like I never eat the exact same calories or the exact same foods everyday. Do I just keep plugging away? (PS: I am also a Peter Attia disciple, I love love love him, he has changed my life!)
The other thing I wanted to add, is that some of us have been on this dieting rollercoaster for 30 or 40 years of our lives, and we didn't grow up in a junk food culture like younger people now, people just could not afford to eat out and take away that much when we were young. So struggling with junk food has never been an issue for me and I am sure it is not an issue for many people.
Do you measure out your food on a food scale?
@@inesef Hi there, I cannot believe I made this comment only 1 month ago. I still stick to my point about weight loss influencers focussing to much on junk food, I have never had any issues with junk food or soda. But I have seen some good improvements in the past few months, it really felt like I could not do anything to get my body far percentage in a 'normal range' but I have kept at the consistency and it is slow going but my body scan difference from january to now is significant down from 21kg total fat to 17.7kg total fat or 27.4% to 24.1%. So I am shaking off that last 10% of body fat slowly. I want that to be closer to 20% by the end of the year. But it says I am in optimal range now. I do measure everything, but after nearly 4 years of constant dieting I am getting a lot more intuitive about portion sizes and what I can have in one day and what I cannot.
It just seemed so frustrating to come to this page and find people, who are starting their journey at 30% body fat, and hear all these silly tips about junk food and soda, when someone like me is at the end of a long journey at 30% body fat, I got to 30% after 3 years of dieting so talking about junk food is not going to help me.
@@mariajoy4541 hi maria, what you are going through sounds so frustrating and I think a lot of people are in a similar spot. I have a tip for you, because it sounds like you are dealing with a slowed metabolism especially because you said you have been dieting for a long time. Also the perfect diet and slow results are a big indicator. Please go to the mind pump channel and listen to the single topic episodes about metabolism. They are personal trainers and have decades of experience and they talk about reverse dieting. A lot of people try to argue that slowed metabolisms are not a thing but they are and people like you are proof.
I‘m sorry for the long text, I just know what it’s like to be in your spot and want to help. They honestly have been a godsend for me and I am finally reaching my goals.
Best of luck to you
You need to be doing proper full-body strength exercises, not just your arms. Remember you want fat loss, not weight loss. Building muscle revs up your metabolism, and is incredibly important to your overall health, and also in keeping your bones strong.
Impressive content. Thanks :)
This is so good
I have been watching you for years. And i am impressed with all your up to date how to's which include scientific research and your own experience. This video was alot and I'm not sure that's such a good thing. I find you talk really fast and it was way to scientific for me to understand. The other side is: I'm watching this in my insomnia state at 2 a.m so this is not the most patient part of my day and also i have the option to pause, rewind and re watch however, I'm not sure that I will or know if others will. It just maybe over our heads. I write this because I think your information is important. Can I suggest that you make it into 4 series where you can slow your speech and explain in simpler terms. I would definitely watch that. And for those that might agree you can hart me. But for your records you lost me at 20:44
You know you can slow the speed of the video in the parameters, right ?
sounds like a you problem tbh, just lower the speed in settings dude
The playback can be adjusted to be slower.
what if I'm in unhealthy range of body fat but following a deficit and doing as much exercise as you recommend in good body fat % bracket with no underlying health issues? should I decrease my efforts?
Lol, Chinese food in my area (Southeast MA) will literally add 3-5lbs to my weight over the following *THREE* days. I intermittent fast a lot...well kinda. I'll fast from 12AM through 5-7PM 5 or 6 days a week, with the other 1 or 2 being 12on/12 off days, and on 1 of them I grab Chinese food. The combo plate and order of low mein has roughly 4500 calories in it and I'll eat about half one day and half the next. That could literally be all I eat save a protein shake in the AM (hence the _kinda_ Intermittent fasting) or before I go to the gym if I don't have one earlier in the day, and my weight will *ALWAYS* hop up 3 to 5 pounds after the first serving and remain there for 3-4 days, then drop 5 to 6lbs seemingly overnight, then another half pound over the next 1 or 2 days before the cycle repeats. It's almost funny at this point, but initially I was like _"Wtf? Am I screwing up the calories on this food? Am I weighing it wrong somehow? Is not pulling out the few super thinly sliced water chestnuts and weighing them separately screwing everything up? Is this a magic restaurant which does not have to obey the laws of science!?! Damn that Buddha and his making everyone want to have a belly like him mysticism!!!"_ But nope, I was cursing the almighty peaceful Asian dude for nothing, possibly damning myself in the process for not paying attention to MSG and sodium content in general.
The real thing that _gets_ me, at least to the point of slowing down weight loss is late night/early morning eating. And of course the cravings aren't for an apple or Greek yogurt. Nope. More like Pop Tarts, Donuts, Ice Cream etc. I've gotten a lot better at actually only having one or two servings and making sure I leave 200-600 calories in the _"Calorie Bank"_ beforehand so even though it isn't the _best_ thing/s to be chowing down on, at least it is built into the total daily calories, *ACCURATE* (Lol, I'm sure I'm not the only one who sees calories: 200 and then proceeds to put three heaping ice cream scoops worth into the bowl, totaling 2.7 servings in real life), and my protein macros for the day are already satisfied. It is a bit annoying at the end of the week to *know* I could have lost almost an entire extra pound, but at least I'm not gaining weight.
Anyway, walking, tracking my calories and creating a 500-1000 calorie per day deficit then introducing weight training again after a decade off got me from 295lbs last January to 207lbs by August (I was really dehydrated that day, so probably more like 215lbs, but great either way imo). I ballooned back up to 245lbs over the next 4 months after losing my license for 4 months (I got slapped with $4700 in back taxes from 2011 and it took 4 months to get an appointment at the fricken registry to legally get it back after I paid...what a mess...anyway...). I stopped walking when it got cold, couldn't get to the gym bc the closest bus stop to my house is 11 miles away and, well the whole no license thing while continuing to eat like I was getting 2 or 3 hours of exercise per day. I started dropping weight again in mid Jan this year and am at 225 or so now, doing the same thing I did before at a slightly less intense level.
Now I chose Intermittent fasting because I tend to be a lot hungrier throughout the day if I eat early. It was just the easiest way _"FOR ME"_ to regulate my calories without being a grump hungry guy all day long. If I'm super hungry then I'm going to eat regardless of whether or not it breaks my fast early. I also have a protein shake in the AM to help retain as much muscle as possible while I'm losing weight, and may actually add a little bit if I keep the weight loss to a pound per week or less while still managing to hit my protein goals. Losing weight really is not all that difficult. What is difficult is restricting calories for months or years in some cases without having _"Cheat Days"_ so calorically dense that they erase everything you've put yourself through that week. I could *EASILY* put down 10K calories in one sitting. Whether the afore mentioned Chinese Food or Pizza, a giant Turkey, Mashed potatoes and sides? Yep, 10K no problem, and that's what I find is most important to be careful with. Don't wipe away a week's worth of effort in an hour, and if I do go nuts for whatever reason (I'm on vacation for the weekend, a buddy is getting married, or I just go out with my friends one night, have a handful of drinks and a boatload of fried food etc) I just go right back to tracking and moving the following day. If I put on 10lbs of fat next week, I am still 70lbs of flub closer to my goal weight of 187.9lbs than I was a year and 4 months ago. If that wouldn't derail me, then why should 1 bad day where I put on, at most 2 or 3lbs?
Don't get discouraged, do your best, and if you follow the numbers and don't give up, you will inevitably get there. Barring lipodemia, it is literally impossible for you not to. Low T, PCOS, thyroid issues? It is still a calories in and calories out thing, which is why every controlled clinical study has *ALWAYS* resulted in the predicted outcomes. Every single one. The scale doesn't lie, but it doesn't always tell the whole truth either. Just stick to an accurate protein macro (say your weight x 0.67) and a sustainable calorie deficit and it is impossible to fail. Good luck, and have fun along the way!
18:22 Can you give a few more examples of before and during eating tactics for no-ramp days?
PREACH!