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Spot on. I remember trying to lose weight on 1800 calories, but I wasn’t losing any weight. It wasn’t until I tracked the cooking oils, peanut butter, honey, and creamers, only to find out that I was actually consuming about 2400 calories! 😱
@@Jonah3427 not sure if your question is sarcastic, but: yes, that's exactly right. Macros, exercise and all that other stuff is relevant for health reasons, but for fat / weight loss, it really is as simple as "calories in - calories out". Obviously you shouldn't try to lose ALL fat on your body. Around 15% body fat for men and 20% for women is perfectly healthy.
Literally me, last week when I started I was eyeballing and I hit 2600 calories but realistically I was probably at 3000 cause I didn’t weigh anything. But for almost a week now I’ve been strict at 2,045 cals
My girlfriend when we first were together was going in and out of anorexia, so sometimes she would eat like 600 calories a day, other times she would eat like 1,100 a day, and on good months she would eat just below her maintenance at 1,600 a day. I've directly seen what 1,000 calories a day does to a body in more ways than one should ever have to see, and i can personally assure you that if you're ACTUALLY only eating 1,000 calories a day consistently, you and everyone around you will absolutely know for a fact that you are doing that. Nevermind the weight loss, it will be obvious in just your everyday activity, behaviors, and attitude.
Agreed it shows in activity, mood etc. But it doesnt have to affect weight as much. I weighed 85kgs, went into a deficit of 500 calories (tracked to every detail every day) and lost 13kgs. I then took it a step further and reduced it to a deficit of 1k calories or more. Suddenly I hit a weight loss plateau. After a month I went back to my 400-500 calorie deficit and I started losing weight again. I do believe in some form of survival mode, where your body will barely burn any energy
Think that has more to do with your body slowing down your NEAT(non exercise activity thermogenesis). It comes across as survival mode, but actually you aren't starving, so it's more like a battery saver mode i guess. 1000kcal/day is way below the basal metabolic rate for most people. For women the average is 1400. Even without moving at all someone eating just 1000 kcal a day will lose weight at almost 1 pond in just little over a week. Of course, the more bodyweight you lose the lower your bmr gets so you'll encounter a slowing down in weight loss over time but still. 1000kcal a day or less is going to drastically change everything about that person.
@@joseph1140ein my experience ~700 calories deficit just destroys libido completely, kills all motivation to move around and decrease body temperature noticably. Which means energy expenditure goes down a lot. But with 500 calories defecit i feel almost perfectly fine except from feeling moderately hungry couple of times a day and slightly reduced libido
@@joseph1140e Could have been water weight, that accumulated because of the high calorie deficit and went away when you increased the calories again. This can happen if you diet too hard. Or your body lowered your NEAT. That's why you should always track your steps on a diet. Either way: There is no starvation mode in which you don't loose fat anymore. Otherwise hunger would not be a deadly problem in the world.
@@GewelRealThats a lie.I'm not saying u have bad intentions,u are just missinformed.It depends from person to person.If u are hungry in the morning,then eat.If not,don't.If u are working out in the morning,after the workout u can eat for sure,even if u are not hungry.
@@GRASS191 Bro,most people aren't on a bulk or cut,they are just working out normally.My information is for the crowd (generality),not for specific cases (people who bulk)
@@MutuAdrian335 unless you are unemployed or work night shift not eating breakfast is terrible. How is your body going to get energy without breakfast?
Facts, your diet can be: Only Coffee in the morning (but add 200-300 Cals of sugar/creamer) Salad for lunch (add 400 extra cals from dressing/toppings) “Healthy” snacks (high sugar bars that are 300-400 or some nuts/peanut butter) Normal dinner (drenched in olive oil) Could end up around maintenance Cals which isn’t ideal if you want to lose weight
this is solid advice honestly. as long as you dont hit maintenance, aside from dinner youre at 1050-1350 for that day. dinner can be 150-600 cals depending on dietary requirements
@@pkmntrainernumbers8111 le grandma: No natty dear, only fatty you stay *then proceeds to tell another grandpa lore about how he ran 30 miles non-stop back home from work coz house was on fire and he got a flat tyre on the way, all while carrying 6 months' worth of rations in his belly alone
Sooooo true! I used to think “I’m eating less why isn’t this working” but I only started losing weight when I wrote down and measuring EVERYTHING. Even the butter and milk I use
@@Wgrid93that doesn’t work imo I’ve thought I was eating less but you’ll only know how much less when you count. Cause sure you could be doing a little less but what you ate before is so much you need to count to truly know how much to eat
Well I count every single thing. And I even eat 200 calories less than what I at most could eat. I train cardio and strength training, I eat 200g of protein per day. And I take some extra vitamins and omega 3. Am I losing fat? Yeah I am. Am I losing 1-3kg a week. Yeah no. It takes fkn time everyone. Pain pain pain. It is not easy. It shouldnt be. You’re body does not enjoy it at all. But the body does not always know more than the mind. Better times will come! We moooove!
@@johncarter4411 Love to hear it!! Im still at it myself! I’ve only recently after training hard for 2 years start to actually see the training as a stress and anger management of some sort. The more stress you’re going through, pressure etc.. Focus the energy and self doubt into you’re actual workouts. Just deal with it in the lifts! Now food is everything when it comes to losing fat/building muscle. But eating too little will put you’re bory on pure survival instincts. And the cortisol will rise through the roof if you are not experienced with it. But keep in mind, that a clean diet, good sleep and training hard, is basically as healthy as anyone can be. You’ll get your results!! Our bodies are built on math and numbers just like a computer! But everyone needs to experience it to learn, and the experience IS going to be difficult least to say.
Remember the scale is a lier especially if you are building muscle and losing fat. You could get less fat % and still be the same weight just because you build muscle
@@dubstepforever99 Yes 100%. If you are comitted and have the experience and knowledge that will say. Im currently in that phase, were Im losing fat and gaining muscle. But it takes hard work in the gym and on the food plate. Im hanging around the same exact weight, although veins are popping out here and there.
Literally have been going through this same issue this year.. I stopped losing on the scale after 90 days and even gained a few pounds back.. I didn’t realize how many calories I was eating until I wrote down everything I ate for a week.. also, tracking progress with pictures helped to see that I’m losing fat while I’m building muscle. The scale can’t tell you that!
Us short ppl still have to go pretty low unfortunately. I'm on 1300 rn, and I am losing weight, but yeah it's not that far off from 1000. I'm 5'4". I can imagine a 5'0" woman actually needing to do 1000 calories for a cut.
@@videoguy640, absolutely. Imagine a really small sedentary woman of 1.43 m (there are Asian gymnasts of that height) who wants to lean down a bit more from BMI 20. She maintains on 1.300 and would have to cut on 1.000 calories. That's a gym bro's breakfast.
@@m.bird. Yep but that's what happens when you're in a very steep deficit. "I'm eating 1000 calories and I'm not losing weight" is simply a lie. if your average is 1000 over weeks, you will lose a bunch of fat (and muscle). Since some people can't track, eating less than "1000" is easier.
@@m.bird. Anorexia is a mental illness, not ''I'm trying to lose weight quickly''. On top of that your BMR won't suddenly drop by that much as it still needs to keep you alive. Obviously you eat fewer calories than you need, you'll have less energy in general.
@@m.bird.'metabolism' does not slow significantly because of low calories. It happens when you lose weight, and can go a small amount more because of legitimate starvation (not just a low calorie diet)
You were legitimately starving yourself. Not a normal caloric deficit. Normal is 250-500. 750 on the high end. 1200 calories minimum for women. 1500 for men.
Agreed, but for the love of god, do not eat 1000 calories unless you are a very very tiny sedentary woman. I ate a little less than that and had to go to the hospital after 3 months because I developed a heart condition. Lose weight safely, use a TDEE calculator and be safe.
@@SaintSC05They would need to supplument A LOT. There is not enough vitamins and nutrients in 1,000 calories to get all of your nutritional needs met. Without a truck load of suppluments, you're going to develop deficiencies. This is also a muscle building channel. You'd be guaranteed to lose muscle cutting that many calories.
@@IridescentWdid you hear about the guy who went in a 1-2 years fast? It is very possible. I wouldnt recommend that ever. But multidays fast once or twice a month is perfectly fine. Usually you work up to it though.
@@redmetalpanda9051 fasting once in a while is fine, but eating under 1000 calories every day for months is not at all comparable and is far more dangerous.
There was a time when I was trying to lose weight and was a little too aggressive about it, such that I was winding up with about 1100 calories per day. You actually can run off of that, in my experience... for about 2-3 days. Then you start feeling increasingly weak, all the time...
People eat nothing for a week aside from water and electrolytes and they keep their weight in check that way regularly. Or they'll fast 3 days a couple times a month. 2MAD & OMAD rock.
@@iamwhoyousayiam6773 I have done fasts, if you have body fat, first couple of days, are the hardest but after that hunger goes away, at about a week, your body is fully adjusted to using fat as an energy source, and there is no "weakness" makes sense from a evolutionary point of view as hunter gatherers, we did not eat every day, would go days without eating chasing the kill, and then pig out for the next few days, then back on the hunt.
Love this, more people need to be honest like you. It’s simply calories in calories out, you can have a weaker metabolism but if you are 300lbs eating 1000 calories there’s no world you won’t lose weight
So true. I watch the people who claim they "don't eat that much". I watch as they eat nachos, cake, candy, soda and then wonder why they can't lose weight.
A deficit also reduces your passive calorie expenditure as your body tries to conserve energy & it's observable that people on a deficit will fidget way less, move less, and even be less expressive in their face, unless constantly making a conscious effort to overcome this. But that's still not turning 1000 calories into a surplus unless you're a 1 year old child or something.
I always add an extra 500 or more just in case. Also, lately I’ve been timing myself. I told myself I will not eat for 4 and a half hours after a meal. That visual clock saying “you have this long before even having a snack” has been very beneficial.
I genuinely did this kind of diet once. Yes, i did have occasional cheat days and meals with friends, and those definitely went over, however, i still kept at it even with those blips. Occasionally, I'd go over with a bit higher meal, but it wasn't by much. Lost about 100lbs, but it took about 1 and a half years. Probably lost the first 80 lbs in about 8 months. Gained about 20 lbs in the span of a week on a vacation. Took about another 8 months to lose the remaining 40 lbs(including the 20 I put on in a week. It definitely got rougher due to my muscle dropping and my body consuming less calories. The last thing that made it difficult was my activity level dropped drastically. I didn't move from the couch much at all. Towards the end, i started getting lightheaded just from standing up a bit fast.
Cortisol causes fat storage. If you're extremely stressed, I did meticulous accounting until tests showed what was off. I changed from calorie restriction to recomp and that caused me to shred with an actual calorie surplus. And the wait stayed off and continues to stay off. You need muscle. If you've only just starved yourself, and your life is full of sleep interruptions and other conditions that increase your cortisol to the extreme that can cause you gain weight regardless of how restrictive your caloric intake is. How much of what you intake that gets converted to fat is based on hormones and nothing else. If you consume 50 calories but you have the chemicals in your body telling your body to take every one of those 50 calories and turn it into fat, You will gain fat and your body will cannibalize other tissue to supply you with the caloric needs you need. This is fact. I'm not sure I usually follow this guy he's got pretty solid advice, but calorie restriction is bullshit. There are bacteria that can cause you to gain weight regardless of what your calorie restrictions are. This happened to a woman who was historically thin didn't change her diet at all but due to a medical procedure needed a fecal transplant, the donors transplant contained a bacteria that caused her to a balloon in weight. Don't listen to fitness influencers who say there's only one way to be healthy. They don't know what the fuck they're talking about. If it were just caloric restriction and everybody could just be thin everybody would just be thin. It's not hard to starve yourself people do it all the time. That does not solve the problem. You've got to get your body to stop storing fat every time calories are introduced. There are hormone disruptors in your food, in the environment and your cologne and in your clothes they can cause you to gain fat. You are constantly being poisoned. You have to tell your body to build muscle. If you can tell your body hey I need muscle by straining your body through strength training, your body will start using all available calories to build muscle. Your cortisol levels will drop. And even those impacts from the poisoning of the food and your environment will still be there, but the constant consumption of nutrients by the new muscle and having proper body composition will prevent some of those negative effects. Stop beating yourself up and stop listening to people who are lying to you about calorie restriction. If calorie restriction isn't working, and it probably isn't, do something else. Change what you're eating not how much, do strength training, stop focusing on cardio Don't just burn calories that you just ate to make your body better.
Most of your specific points are true, but it is also true that your body must obey the laws of thermodynamics. CICO is a simplification, but broadly speaking it is true. Also, there is virtually no situation where your body will break down your vital tissue for energy while also attempting to store moderate amounts of fats. What you're describing in that part of your post would be fatal within a month or two. Almost all people who are struggling to lose weight are not suffering that metabolic dysfunction to such an extreme degree.
Not to mention that there are some who maintain their dietary intake yet consume empty calories in the form of *_binge drinking/extremely regular and chronic consumption of alcoholic drinks_* .... All those empty calories do add up but many don't take them into account.
I approve of what you said!👍 even when eating out, people may not be aware of the calories in the sauces they eat with their food, their small snacks throughout the day, etc. You know what I mean?
Bulks are usually done in a health way the only expectation is a "dirty " bulk thats why we clarify that it's dirty no need to clarify a "healthy" bulk.
Inaccurately tracking might be one thing, but if you undereating for longer periods of time, you will end up with high cortisol and actually gaining weight instead of losing. I've been tracking my caloric intake precisely for more than 150 days in a row. While at the beginning of my fat loss journey, a caloric deficit about 500-600 kcal was fine, it started getting problematic as I was losing weight. Suddenly I was yoyo'ing like crazy and my sleep got worse and worse. I needed to reflect on what was causing it. long story short, I started eating more and stopped yoyoing, and after plateu'ing for a while, I started losing weight again with a deficit about 200-300kcal. It's not black and white.
I had this problem. I just didn't know exactly how much sugar i was consuming a day (i only drink sweet tea :/ ) then when I actually weighed out how much sugar i was actually putting in my pitcher it floored me. Turns out i was consuming 200x my daily value of sugar just from my tea alone. I've since switched to a sweetener and have lost about 15 pounds. So yeah it really is a case of either not measuring OR following a diet all week then having a cheat meal on Saturday that's so packed to the point it destroys all of the effort done during the week.
Intermittent fasting for me 1400 hours till 2200 hours first 4 hours get my greens in meat eggs tuna then from 1800 to 2200 I have a few vodkas diet lemonade went from 250 pounds to 182 pounds in 5 months m
Yes, it's absolutely terrible for overweight people. Don't know about obese. They can develop eating disorder, mental health issues, hunger genes can be triggered that accumulate fat and slow down metabolism. Usually people gain even more weight after such diets
I once had an Ed and ate 500kcal a day, tracked everything even “0kcal” sweeteners or gum, ofc I lost 100 lbs+ in 6 months but I didn’t lose anymore fat after that bc of hormonal and metabolic imbalances even tho is most likely not your case I recommend to see a doctor if for example as myself you lost your period or sum
Don't forget to include the calories from condiments, dressing, and oils or butter you use for cooking. If you are aware of those calories as well, then consider how much you are using for your food. Are you only using the serving size listed? People don't usually whip out a tablespoon to measure how much dressing they are about to put on their salad. Even some medicine/suppliments have calories listed.
Its a balance. When I severely cut my calories, 800-1200 calories per day, yeah I lost weight fast but I FELT like crap. I was tired, drowsy, felt like a chore just to get out of bed, much less workout. I had no energy. Its not healthy to severly restrict calories. Just eat less garbage and eat more healthy. Its really that simple. Incorporate more fiber, fruits, vegetables.. cut out fried foods, sweets, sodas. Your "diet" should only be nutritionious foods
I know my biggest problem is cheating on weekends. I get diet fatigue so quickly. Also it’s very hard to track foods I cook myself bc I don’t measure I just add to the pot
@@ImTheWinningestIt's hard for folks who weren't taught or have mental difficulties or a busy schedule. Everyone's different and it is a privilege having time to work out. There's only so many hours in a day and 8 of that is spent sleeping, presumably, and some work 12-16s.
@@rhino2992Do pushups while your food cooks.. etc. weigh the ingredients before they go in the pot and add them up on paper later so you know how many meals that should be split into, etc.
You are not totally right. I'm an athlete and a dancer, I took Prednisone for only 9 days and off it for 3 months now. Since it shuts down the adrenal gland which is responsible for balancing chemical and hormonal changes in the body, I gained weight, lost hair, my period stopped and more...the body stores stubborn fat especially around the stomach and it is horrible! The imbalance of hormones is very real especially when you diet and exercise for your entire life.
I agree for the most part but I gotta say, when I was orthorexic/anorexic I weighed every single thing I ate (and I only ate fruits and vegetables), I ate 1000-1300 and at a certain point (BMI 17) I wasn't loosing weight for over 4 months. I was deficient in many things- vitamin d, b12, low ferritin and probably zinc and iodine as I wasn't getting enough from food and I had symptoms like hair falling out, white spots on the nails etc. I was also doing 10-15k steps a day. Also, my heart rate was low so that's a thing too (it was in the 40s)
On a 1800-calorie diet (a ~500 deficit for my starting weight and height) and I’m down 12.5 pounds as of today, halfway to my goal! It has been two months.
I've been dieting recently and what I did was make a meal plan where I just round up to 50 or 100 cals for items. It's much easier to account for my intake in that way. So instead of a very specific number I'm now eating about 1800 cals a day give or take about 100 calories
I am on 1800 calories a day (with some exception, ranging from between 1500 to 2000 calories on rare occasions) and I constantly lost weight for months so... yeah
Eat 2000 a day and I lost 45 lbs without exercising. BMR is 1700. It's bs. I'm carnivore. The body handles fat and protein differently. Counting calories is stupid.
The only thing I would add is this, food brands have a rule where they are allowed to be up to 20% off the calorie content on there nutrition labels. With this in mind I always round up just to be certain my calorie tracking is more accurate. Example if somthing say it has 160 calories I automatically assume it's 200 calories..
Love how you said losing fat and not losing weight since they are completely different. I was out of the gym for about a year and went back. Weight hasn't moved but far lose is noticeable
I lost over 60 pounds while I had a hormonal imbalance all I did was be mindful of how often I ate and how much I ate also slowing down when eating helped a lot
The reason why fad diets work is that they, in some way, lower the calories that you're consuming. Either by time restriction or specific food restrictions. For example, people that do carnivore don't eat that many calories because their diet is ridiculously boring and it's very hard to overeat straight meat. Those people will say they're eating way more, but in reality they just think about food/snacking less because their diet is so restricted.
Lost 14kg in 7-8 weeks (yeah on Ozempic alt in the UK) eating around 1000 calories a day, sometimes less sometimes more, some 24+ hours fasts, sometimes not, some beer too. All without gym or cardio. Its possible, you just need to be aware of where you calories are at. Now Im at 91 kg 6’1”
It seriously bothers me the fact that people say they don’t eat enough yet they’re big. Bro I used to be big, you know damn well you sneak in some stuff. Losing weight is not complicated at all, it’s about discipline and consistency.
Bro, it is fucking crazy. They actually think it's factors outside their control, then take 0 responsibility for their weight. They pretty much think it's genetics that determines weight.
@@prowthegamer why are you personally offended by that lol? Also you do realize genetics do play a pretty big part in weight just like *literally everything else*.
I ceased to count calories and focused on satiation instead. It took me awhile to find a solution that worked but once I did I was beginning to shred weight. After losing about 40 pounds through alternate-day-fasting relying on ketosis I began to look into calories, but also n.e.a.t and walking. I now shred 120 pounds in about 20 months.
Some fruits can be quite bad for you. A banana is basically a sack of sugar. Ancient man had access to them for only a few weeks at the end of the warm season, which probably was to allow him to fatten up for the coming tough winter. Modern man can get bananas year round. Berries aren’t bad by comparison, containing much less fructose.
Look at the glycemic index of food it’s easy … not all fruits are bad and full of sugar , blueberries , strawberries raspberries are all low in sugar , banana , grapes mango are all high sugar fruits
I'm really glad I came across this. I've been coming up with a nutrition and fitness regimen and I've been trying high protein meal plans at 1200 cals/day. I keep switching things and being inconsistent because I kept hearing completely contradictory info. I really really didn't want to gain weight because of low calories but I also know you can't lose weight with high calories and high fat either so I was kind of stuck and confused. Hearing this confirms my original theory. If you ACTUALLY track and ACTUALLY eat low calories then you can lose weight. People who can't lose weight on low/ultra low cal diets have issues losing weight because they are actually not eating what they think they are or what they tell people and are gaining weight from over eating (or sometimes have legit medical issues). This made me feel a little more confident to make a plan and stick with it without being worried about weight gain from mystery "fat storage" from "starvation".
Very simplistic. Calories are a major piece of the puzzle, but not the only piece. Saying calories in versus calories out Is like saying planes crash because gravity overcomes lift. That’s absolutely true, but it does not take into account the control inputs. In the case of diet, those controls are Macros and the hormones they influence. There is a big difference between 500 cal of ribeye steak and 500 cal of chocolate ice cream in terms of hormonal reaction. Sugar spikes insulin, which keeps fat locked in the cells. If you deprive the body of calories long enough, and keep fat locked in the cells, you will burn muscle. Eat more protein and fats and let your body use the fat in the cells and you will lose weight in a much healthier way. Remember, calories do count, but macros do matter.
I know right? Everyone seems to think you can just keep lowering your calories and you will always lose weight. Until their metabolism tanks and their BMR lowers to 1000 calories and they gain it all back. Hormones determine whether your body stores energy as fat or burns it. “Saying CICO is all that matters” is like saying, “All you have to do to build muscle is lift things up and put them down again.”
Works for you, doesn't work for everyone. At some point in your life, you might realize that you're putting on a ton of weight and it no longer works for you either.
@@nichtsistkostenlos6565 Thats so accurate. I mean, we all have different metabolism. Experimenting on things is what will actually tell you how your body reacts.
Another thing to keep in mind is weight loss doesn’t just magically make your body fat disappear, if you’re on a 1000 calorie deficit, you’re loosing 2 pounds a week, your body fluctuates on water weight up to 5 pounds. You won’t notice big changes until at least a month of consistency
the problem is really the level of inactivity. we waste our energy on so many unproductive things. Unless you're stuffing yourself with cake then you are just not moving enough. i find most people's standards to be extremely low. theyre just not willing to push through the pain. ive been there and it is no fun.
If you're eating 1000 calories more than you should a day, you have to walk miles extra at elevated heart rate levels just to break even. Don't eat the same daily calories as Olympic swimmers and expect 20 minutes of exercise will balance that right out. It's a balance equation, and you can adjust both sides of it to bring it to balance.
@@absolutetuber I used to think along the same lines, but I've come to realize biology is just a lot more complicated than that (I'm a biologist, so it's silly that it took so long to realize). 1000 calories to one person can mean something very different in another person's body. People have different metabolic rates. People have different levels of efficiency with nutrient extraction (no one extracts 100% of the energy from a meal, some of it is lost as waste and the percentage can vary from person to person). Sleep is known to affect weight loss, which means you can consume the same amount of calories but if you're getting shit sleep you'll lose less weight. It's complicated.
@@tristanneal9552 sweet! Im a microbiologist!! I’m also love endurance running and gobbling up info about diet tinkering. I’ve seen the trends in 1000s of people over the decades. I’ve also seen the trend in myself over the years. Tell a person stranded for weeks without adequate food that a calorie deficit doesn’t result in weight loss. Ozempic? Results in a major calorie deficit Phentermine? You guessed it, appetite suppression resulting in a calorie deficit. It DOES NOT “boost” metabolism enough to magically turn you into a furnace that starts melting fat away. Why do you think we watch kids weight so closely when they are on stimulants for ADHD (which is essentially what phentermine is, a stimulant)? They can suffer from appetite, suppression, and thus lose weight.
@@tristanneal9552 calories in calories out is like a religion with most gym bros😂. The body isn’t a bomb calorimeter. I agree with you that metabolism is mediated by so many biological processes that it’s way more complex. Things like thyroid issues become way more common when we age and that definitely affects metabolism in funky ways. But i guess for the target audience of this video (young, relatively normal individuals) CICO mostly works.
U are so right on all statements!!! At end of day I take note of all calories consumed down on paper.. And still in the middle of the night I remember I forgot an item, luckily it was only a 50 calorie item. But still big errors can happen, especially a high carb item. Great great video!!! So real...So helpful!!!💞💞🙃💞💞
It's unhealthy, so don't do it, but if you're actually consuming only 1000 calories a day, you're not gonna be complaining about your weight loss. You'll step on the scale and see a lower weight damn near every single day on that kind of diet.
Well not necessarily you could maintain a good amount of your muscle depending on your initial build, considering most people that are trying to lose weight don’t have much muscle anyway, just doing a small amount for each muscle group should help you keep what you already have.
Exactly,I use to account for the oils in my food when I was tracking my calories manually back then,I’d always overestimate rather than underestimate my calories
Agree. I started weighing everything - following the recommended serving size. Wow, what an eye opener. Still weigh but now I’m not so worried about calories - as to getting enough protein and fat. Took sometime but I lost 74 lbs and changed my entire eating pattern. Feel great, working out breathing. All good. Health and mobility my primary focus. Chasing 80 looks doable.
Hey dears just an friendly reminder! Losing fat It doesn't stand just on calories deficit but there are also a lot of factors that you should fix among them; sleep hours and quality, stress management, TDEE ex... ✌
I found a lot of people I encounter that have this issue is that they only eat once a day. From what I understand you are better having 3 small meals than 1 x 1000 calories meal so your metabolism is kept active.
So this is a real question. I’m 5’3. I weighed 140, I lost weight, and now I’m 118. I have 3 more pounds to go. I track and weigh all of my calories. For the first 10 months I ate 1000 calories and lost 2 pounds a month, burning 1200-1300 a day. Now.. after losing 22 lbs, 1000 calories has become my maintenance weight. I can’t loose anymore. I’d have to go to 800 calories which people don’t recommend eating under 1000. I’ve been stuck at maintenance weight all of November. I weight-lift 3x a week and walk 5x a week, and I don’t want to do more in exercise department because that already is kicking my ass. Have any suggestions?? There are real women out there with this 1000 calorie problem.
Huh? I am 5'3. 113 pounds is my goal weight. And I don't even exercise apart from walking Let's be honest, you have eating disorder. Muscles weight more then fat. Joe Rogan is overweight according to his BMI. You don't need to lose 3 more pounds. 113 pounds is right in the middle of normal weight for people of our height in Asian range and problems with weight happen at lower BMI than for white people like diabetes. BMI wasn't even designed for sportsmen, because they have more muscles than your usual couch potato. Muscles weight more than fat. Because of this waist circumference is more predictive of diabetes than BMI. Your weight loss journey is not about health. You are killing yourself. I eat like 1800 calories per day and lose weight if I do strength exercises. I am slightly overweight but still. 1000 calories is not sane for you. You should change your goal.
as someone who wants to lose fat. I still don't wanna accurately count everything. It will be bad foe my mental. I still see improvements and slowly lowering the amount of food actively compared to yesterday and less snacks is enough for me. I am getting stronger and I eat clean and less oil as much as possible. Slow and steady.
Do you know anything about eating in a caloric deficit for too long? Like 3 years too long. I’ve started having episodes of severe hypoglycemia and I can’t even workout the way I used to.
You should be asking a doctor about this, not strangers on the internet. This might indicate a metabolic problem. ...or you might just need more calories. ¯\_(ツ)_/¯
look into the ketovore diet and intermittent fasting, this will train your body into using ketones as a fuel source other than the sugar that runs in your blood.
Don't forget about drinking your calories. I love lemonade but I realized the lemonade I was drinking was adding 500+ calories a day. I've cut juices and sodas and stopped snacking. Combined with exercising I've lost 2lbs in the past week. I'm now focused on getting better macros and increasing my protien intake.
I was on a low calorie diet. Didn’t realize once I started tracking that I was at about 700-800 (very low carb too) calories for the day. Then working out for 2 hours at the end of the day. I was losing weight but not as the pace I should have. The guy at the gym who suggested to truly track it even better, told me I need to actually add more calories. Once I added like 400 more, weight just dropped off!
Okay, random internet commenter, nobody believes this stupid bullshit. If you were eating 700 - 800 calories a day you would be dropping weight like fucking crazy. You're either lying, or you weren't counting correctly. The reason to eat more than 700 - 800 calories a day is not to "lose more weight", it's so you're not literally starving yourself, and you're able to maintain proper nutrition. You will lose more weight eating 700 calories a day than 1200, but you'll be less healthy, which defeats the purpose of losing weight entirely.
There are also people who think eating healthier to lose body fat means eating all the healthy food you want. They don't realize that, at the end of the day, a calorie is a calorie.
I made three very specific cuts to my diet to get to the proper deficit, one I move to low-carb tortilla options, Two cut out peanut butter, and 3 switched up my oils. Literally started working within weeks and I haven’t changed my diet that much. Sleep is really hard right now because of the baby, but we’ll get there.
Hey for those who are lazy to count on your phone and keep track even though it's not hard. Something that works for me really well is over-estimating what your eating, unless you know the exact calories in the item then you add more then you actually believe is in there. Like if you have a burrito that's like 5 inches long, just estimate the burrito to be 700 calories even if it's maybe like 400-500 Lost 80 pounds and still going that way, it works if you do it right
I wasn’t losing on the very lowest calorie GFit diet which was about 1300 calories a day, despite also working out with CrossFit and heavy lifting 5 days a week. Had my BMR measured and it was 1120, probably from years of yoyo dieting. I had to drop my calories below 1200 a day to start losing and it was painful. Slowly working my way back up to a healthier 1500-1800 calories a day now. (48f, 5’1”, 125 lbs). Yoyo dieting freaking kills your metabolism!
I know you said 'rare cases' already. My wife has PCOS and struggles to lose weight even in a deficit. She is bigger than i am, but eats less than I do. Her average day is medium sized bowl of some strawberries, blueberries, greek yogurt, flax seed, and granola. Lunch is usually a peanut butter sandwich and some carrots, and dinner is usually a small amount of starch, some meat, and some veggies. She works out 3 days a week. When i met her she worked out 7 days a week (mostly strength training) and ate a Mediterranean diet and counted calories. She worked her ass off only to shave off what others would consider not enough fat. She was miserable. It wrecked her mental health. Shes much happier now working out 3 days a week, and eating healthy.
It would have to be extremely severe for you to not lose weight on 1000 calories a day. To the point where the other symptoms of the disease would be the primary concern over the weight gain.
This was very helpfull. Because I have the same issue, am no newbie I have been lifting weights for 10 years with personal treiners and having diet plans with nutricionist and a personal cook for my meals. And it always frustrated me that when ever I cut its super hard to go below 11%. I always think its because am not doing enough cardio or am eating way to much of something. But performing a personal audit is a great idea. For example I just recently discovered that my cook uses way too much olive oil and etc
I wake up 4-8x a night and that’s really affecting my weight loss. Even though I’m on a deficit of 500-750 I still can’t lose weight- I have a background in nutrition and can say I track calories well. Been progressive overload strength training for 5 months and have gained muscle but not losing much fat. I guess I’m an exception.
Been doing intermittent and multi day water fasts. On eating days I consume 4 eggs, red meat or chicken, and a vegetable and weight hss stayed the same. No increase but no decrease either. Only drink water and use a measured tablespoon of avocado oil for the pan. Cannot be above 1500 calories per day and weight is stabalized so there are situations where calorie defecit does not equal weight loss. I work out 6 days a week and walk 7 to 10 miles per day
i eat a two ham slice sandwich for lunch with maybe 7-10 chips (i must have my chippies), no breakfast obviously, and my dinner after work is maybe another one of those sandwiches or a hotdog. the hotdog is 160 calories, each slice of bread is 90, each slice of ham is 25. mostly ate these contents to save money, but i’d eat as much as i want or felt like. now that i decided to go inter hyper fixation on the fat i have, counted those and realized im just eating “less than” what i do. same food. it’s like 1,100-1,300 a day. (after a roughly 200-300 calorie protein shake cause i’m also working out)
I love this so much, this is why I follow you. Most people just don't want to accept the truth and try to say they have certain medical conditions that cause this, which is so extremely rare as you said.
I turned to the carnivore diet 2 months ago. In those 8 weeks, I’ve lost 25kg. I was 122kg and as well as the carnivore diet, I’ve been hitting the gym 2 hours, 5 days a week. Each day a different area. I LOOK and FEEL so much better. And I’m seeing some beginners progress. I’m doing this all in the comfort of my own home, with 2 dumbbells, a curl bar and an an carver.
I did actually track my calorie intake. I ate 1700-1900 kcal as a 76 kg male and I still did not lose fat after months. I just lost muscle. So I stayed at maintanance and am working out and now I’m muscle gaining every time I go. The weights go up.
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What is the backround music used in this clip?
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Exactly I told my doctor that the insulin resistant pcos I have isn't the cause. 👌👌👌👌👌👌👌👌
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I only eat 1000 calories a day.......and 3000 a night.
And drink 2000 kcal
I fingered a calorie once.
😂😂😂
Say at night
😂😂
I moved to a 1400-1600 calorie diet, lost 65lbs since August 14th 2023
I at around a 1700 calorie diet and I've lost 15 lbs since July 20th!!
Good job bro congrats!
Great work
@@dannyordonez60Same!
Literally starving yourself
Spot on. I remember trying to lose weight on 1800 calories, but I wasn’t losing any weight. It wasn’t until I tracked the cooking oils, peanut butter, honey, and creamers, only to find out that I was actually consuming about 2400 calories! 😱
So if im not losing the last bit of fat on my body and belly is because of im not in a clorie deficit?
How is this even a question???@@Jonah3427
@@Jonah3427 not sure if your question is sarcastic, but: yes, that's exactly right. Macros, exercise and all that other stuff is relevant for health reasons, but for fat / weight loss, it really is as simple as "calories in - calories out".
Obviously you shouldn't try to lose ALL fat on your body. Around 15% body fat for men and 20% for women is perfectly healthy.
@@Jonah3427 yes exactly. calorie deficit = weight loss. not losing weight = no calorie deficit.
Literally me, last week when I started I was eyeballing and I hit 2600 calories but realistically I was probably at 3000 cause I didn’t weigh anything. But for almost a week now I’ve been strict at 2,045 cals
My girlfriend when we first were together was going in and out of anorexia, so sometimes she would eat like 600 calories a day, other times she would eat like 1,100 a day, and on good months she would eat just below her maintenance at 1,600 a day. I've directly seen what 1,000 calories a day does to a body in more ways than one should ever have to see, and i can personally assure you that if you're ACTUALLY only eating 1,000 calories a day consistently, you and everyone around you will absolutely know for a fact that you are doing that. Nevermind the weight loss, it will be obvious in just your everyday activity, behaviors, and attitude.
Agreed it shows in activity, mood etc. But it doesnt have to affect weight as much.
I weighed 85kgs, went into a deficit of 500 calories (tracked to every detail every day) and lost 13kgs. I then took it a step further and reduced it to a deficit of 1k calories or more. Suddenly I hit a weight loss plateau. After a month I went back to my 400-500 calorie deficit and I started losing weight again.
I do believe in some form of survival mode, where your body will barely burn any energy
Think that has more to do with your body slowing down your NEAT(non exercise activity thermogenesis). It comes across as survival mode, but actually you aren't starving, so it's more like a battery saver mode i guess.
1000kcal/day is way below the basal metabolic rate for most people. For women the average is 1400. Even without moving at all someone eating just 1000 kcal a day will lose weight at almost 1 pond in just little over a week. Of course, the more bodyweight you lose the lower your bmr gets so you'll encounter a slowing down in weight loss over time but still. 1000kcal a day or less is going to drastically change everything about that person.
@@joseph1140ein my experience ~700 calories deficit just destroys libido completely, kills all motivation to move around and decrease body temperature noticably. Which means energy expenditure goes down a lot. But with 500 calories defecit i feel almost perfectly fine except from feeling moderately hungry couple of times a day and slightly reduced libido
Hey brother hope she is getting alone well and providing for her body. Good luck to you both
@@joseph1140e Could have been water weight, that accumulated because of the high calorie deficit and went away when you increased the calories again. This can happen if you diet too hard. Or your body lowered your NEAT. That's why you should always track your steps on a diet. Either way: There is no starvation mode in which you don't loose fat anymore. Otherwise hunger would not be a deadly problem in the world.
I’m only eating 1000 calories a day………..
for Breakfast!😁💪👍
breakfast is the most important meal of the day. you better eat those 1k kcal
@@GewelRealThats a lie.I'm not saying u have bad intentions,u are just missinformed.It depends from person to person.If u are hungry in the morning,then eat.If not,don't.If u are working out in the morning,after the workout u can eat for sure,even if u are not hungry.
@MutuAdrian335 If u are on a bulk and don't feel hungry in the morning you should absolutely eat especially if the lack of hunger is from a ED
@@GRASS191 Bro,most people aren't on a bulk or cut,they are just working out normally.My information is for the crowd (generality),not for specific cases (people who bulk)
@@MutuAdrian335 unless you are unemployed or work night shift not eating breakfast is terrible. How is your body going to get energy without breakfast?
Facts, your diet can be:
Only Coffee in the morning (but add 200-300 Cals of sugar/creamer)
Salad for lunch (add 400 extra cals from dressing/toppings)
“Healthy” snacks (high sugar bars that are 300-400 or some nuts/peanut butter)
Normal dinner (drenched in olive oil)
Could end up around maintenance Cals which isn’t ideal if you want to lose weight
this is solid advice honestly. as long as you dont hit maintenance, aside from dinner youre at 1050-1350 for that day. dinner can be 150-600 cals depending on dietary requirements
Starvation mode is real! Every time I go to my mom's house and she asks me if I want to stay for dinner, I am suddenly starving.
Lack of mental discipline. You have just trained your brain to not communicate with your stomach properly.
Be a man, starve yourself for aesthetics.
When Mom offers you to stay for dinner, you stay for dinner.
Or grandma comments how thin you and breaks out the meals. 🤣
@@pkmntrainernumbers8111 le grandma: No natty dear, only fatty you stay
*then proceeds to tell another grandpa lore about how he ran 30 miles non-stop back home from work coz house was on fire and he got a flat tyre on the way, all while carrying 6 months' worth of rations in his belly alone
For real though, what does starvation mode exactly mean in Sean's context?
Sooooo true! I used to think “I’m eating less why isn’t this working” but I only started losing weight when I wrote down and measuring EVERYTHING. Even the butter and milk I use
Or just eat 1 whatever(1 slice of bread, one serving one potato smaller serving ) less than you would normally
@@Wgrid93that doesn’t work imo I’ve thought I was eating less but you’ll only know how much less when you count. Cause sure you could be doing a little less but what you ate before is so much you need to count to truly know how much to eat
Well I count every single thing. And I even eat 200 calories less than what I at most could eat. I train cardio and strength training, I eat 200g of protein per day. And I take some extra vitamins and omega 3. Am I losing fat? Yeah I am. Am I losing 1-3kg a week. Yeah no.
It takes fkn time everyone. Pain pain pain. It is not easy. It shouldnt be. You’re body does not enjoy it at all. But the body does not always know more than the mind. Better times will come! We moooove!
you should not be eating 200g of protein unless youre like 200 lbs youre gonna get kidney stones
This is very motivational for me
@@johncarter4411 Love to hear it!! Im still at it myself! I’ve only recently after training hard for 2 years start to actually see the training as a stress and anger management of some sort.
The more stress you’re going through, pressure etc.. Focus the energy and self doubt into you’re actual workouts. Just deal with it in the lifts!
Now food is everything when it comes to losing fat/building muscle. But eating too little will put you’re bory on pure survival instincts. And the cortisol will rise through the roof if you are not experienced with it.
But keep in mind, that a clean diet, good sleep and training hard, is basically as healthy as anyone can be.
You’ll get your results!! Our bodies are built on math and numbers just like a computer!
But everyone needs to experience it to learn, and the experience IS going to be difficult least to say.
Remember the scale is a lier especially if you are building muscle and losing fat. You could get less fat % and still be the same weight just because you build muscle
@@dubstepforever99 Yes 100%. If you are comitted and have the experience and knowledge that will say. Im currently in that phase, were Im losing fat and gaining muscle. But it takes hard work in the gym and on the food plate. Im hanging around the same exact weight, although veins are popping out here and there.
Literally have been going through this same issue this year.. I stopped losing on the scale after 90 days and even gained a few pounds back.. I didn’t realize how many calories I was eating until I wrote down everything I ate for a week.. also, tracking progress with pictures helped to see that I’m losing fat while I’m building muscle. The scale can’t tell you that!
I don’t think people understand how much 1000 calories really is
No kidding. 1000 calories is so few. It’s so easy to blow through that amount.
Not sure if "much" is the right word ... ^^'
I think you mean how little!
Us short ppl still have to go pretty low unfortunately. I'm on 1300 rn, and I am losing weight, but yeah it's not that far off from 1000. I'm 5'4". I can imagine a 5'0" woman actually needing to do 1000 calories for a cut.
@@videoguy640, absolutely.
Imagine a really small sedentary woman of 1.43 m (there are Asian gymnasts of that height) who wants to lean down a bit more from BMI 20.
She maintains on 1.300 and would have to cut on 1.000 calories.
That's a gym bro's breakfast.
Some people are delusional, some people have food amnesia but the wildest one for me is not realising the calories in sauces and oils
Yeah it’s almost always a form of denial. Your body is made of energy from food, and will shrink or grow depending on your energy intake
Doesn't matter how much you're eating. If you want to lose weight and you're not, you have to reduce your calories until you are.
Body will go into anorexia and your metabolism will slow if you go too extreme. Get bradycardia. 1000 calories a day will do that.
@@m.bird. Yep but that's what happens when you're in a very steep deficit. "I'm eating 1000 calories and I'm not losing weight" is simply a lie. if your average is 1000 over weeks, you will lose a bunch of fat (and muscle). Since some people can't track, eating less than "1000" is easier.
@@m.bird. Anorexia is a mental illness, not ''I'm trying to lose weight quickly''. On top of that your BMR won't suddenly drop by that much as it still needs to keep you alive. Obviously you eat fewer calories than you need, you'll have less energy in general.
@@m.bird.'metabolism' does not slow significantly because of low calories. It happens when you lose weight, and can go a small amount more because of legitimate starvation (not just a low calorie diet)
With the extreme loss of weight as well, you have a very high chance of developing kidney stones as well. When those need to pass, it will not be fun.
Did 800 calories for about 4 months, lost 40-50 pounds. Started at a gym, steadily increased to ~1600 calories, 70 pounds lost total so far.
You were legitimately starving yourself. Not a normal caloric deficit. Normal is 250-500. 750 on the high end. 1200 calories minimum for women. 1500 for men.
@@chrisaguilar1410it’s just cuz some ppl have the will power to? lol
@@Fadedfrost1it's unhealthy to lose fat on a 1200 kcal deficit... kudos though
@@Fadedfrost1 I bet there are people with the willpower for a 0 kcal diet, they are prolly dead though.
@@luminosity1641 nope it’s called fasting
If you’re fat, it’s because you eat too much. Its amazing how that’s controversial to say.
Totally....
That's really the only reason
@@Dan-bj9ioCertain medications or some issues, but it is pretty rare
Definitely too much for your activity level.
@@Dan-bj9io nah, dude.
Genetics, son. /j
Agreed, but for the love of god, do not eat 1000 calories unless you are a very very tiny sedentary woman. I ate a little less than that and had to go to the hospital after 3 months because I developed a heart condition. Lose weight safely, use a TDEE calculator and be safe.
This is not good advice. Your personal medical failings are irrelevant. An obese person can absolutely eat 1000 calories a day and be totally fine.
@@SaintSC05They would need to supplument A LOT. There is not enough vitamins and nutrients in 1,000 calories to get all of your nutritional needs met. Without a truck load of suppluments, you're going to develop deficiencies.
This is also a muscle building channel. You'd be guaranteed to lose muscle cutting that many calories.
@@IridescentWdid you hear about the guy who went in a 1-2 years fast? It is very possible. I wouldnt recommend that ever. But multidays fast once or twice a month is perfectly fine. Usually you work up to it though.
Doctors recommend 1500 if you’re fat
@@redmetalpanda9051 fasting once in a while is fine, but eating under 1000 calories every day for months is not at all comparable and is far more dangerous.
1,000 calories a day is crash dieting tbh
The litre of orange juice and 100g block of cheese before bed doesn't count, I just sleep those calories off anyway.
Who tf drinks a litre of oj at once
There was a time when I was trying to lose weight and was a little too aggressive about it, such that I was winding up with about 1100 calories per day. You actually can run off of that, in my experience... for about 2-3 days. Then you start feeling increasingly weak, all the time...
People eat nothing for a week aside from water and electrolytes and they keep their weight in check that way regularly. Or they'll fast 3 days a couple times a month. 2MAD & OMAD rock.
@@iamwhoyousayiam6773 I have done fasts, if you have body fat, first couple of days, are the hardest but after that hunger goes away, at about a week, your body is fully adjusted to using fat as an energy source, and there is no "weakness" makes sense from a evolutionary point of view as hunter gatherers, we did not eat every day, would go days without eating chasing the kill, and then pig out for the next few days, then back on the hunt.
Love this, more people need to be honest like you. It’s simply calories in calories out, you can have a weaker metabolism but if you are 300lbs eating 1000 calories there’s no world you won’t lose weight
So true. I watch the people who claim they "don't eat that much". I watch as they eat nachos, cake, candy, soda and then wonder why they can't lose weight.
The sarcasm game just keeps getting stronger and stronger 😂
A deficit also reduces your passive calorie expenditure as your body tries to conserve energy & it's observable that people on a deficit will fidget way less, move less, and even be less expressive in their face, unless constantly making a conscious effort to overcome this.
But that's still not turning 1000 calories into a surplus unless you're a 1 year old child or something.
I always add an extra 500 or more just in case. Also, lately I’ve been timing myself. I told myself I will not eat for 4 and a half hours after a meal. That visual clock saying “you have this long before even having a snack” has been very beneficial.
That's what I have to do too, otherwise I end up snacking all day long.
I genuinely did this kind of diet once. Yes, i did have occasional cheat days and meals with friends, and those definitely went over, however, i still kept at it even with those blips. Occasionally, I'd go over with a bit higher meal, but it wasn't by much. Lost about 100lbs, but it took about 1 and a half years. Probably lost the first 80 lbs in about 8 months. Gained about 20 lbs in the span of a week on a vacation. Took about another 8 months to lose the remaining 40 lbs(including the 20 I put on in a week. It definitely got rougher due to my muscle dropping and my body consuming less calories. The last thing that made it difficult was my activity level dropped drastically. I didn't move from the couch much at all. Towards the end, i started getting lightheaded just from standing up a bit fast.
It's called starvation. People lose their conscience when they are starving.
Cortisol causes fat storage. If you're extremely stressed, I did meticulous accounting until tests showed what was off. I changed from calorie restriction to recomp and that caused me to shred with an actual calorie surplus. And the wait stayed off and continues to stay off. You need muscle. If you've only just starved yourself, and your life is full of sleep interruptions and other conditions that increase your cortisol to the extreme that can cause you gain weight regardless of how restrictive your caloric intake is. How much of what you intake that gets converted to fat is based on hormones and nothing else. If you consume 50 calories but you have the chemicals in your body telling your body to take every one of those 50 calories and turn it into fat, You will gain fat and your body will cannibalize other tissue to supply you with the caloric needs you need. This is fact. I'm not sure I usually follow this guy he's got pretty solid advice, but calorie restriction is bullshit. There are bacteria that can cause you to gain weight regardless of what your calorie restrictions are. This happened to a woman who was historically thin didn't change her diet at all but due to a medical procedure needed a fecal transplant, the donors transplant contained a bacteria that caused her to a balloon in weight. Don't listen to fitness influencers who say there's only one way to be healthy. They don't know what the fuck they're talking about. If it were just caloric restriction and everybody could just be thin everybody would just be thin. It's not hard to starve yourself people do it all the time. That does not solve the problem. You've got to get your body to stop storing fat every time calories are introduced. There are hormone disruptors in your food, in the environment and your cologne and in your clothes they can cause you to gain fat. You are constantly being poisoned. You have to tell your body to build muscle. If you can tell your body hey I need muscle by straining your body through strength training, your body will start using all available calories to build muscle. Your cortisol levels will drop. And even those impacts from the poisoning of the food and your environment will still be there, but the constant consumption of nutrients by the new muscle and having proper body composition will prevent some of those negative effects. Stop beating yourself up and stop listening to people who are lying to you about calorie restriction. If calorie restriction isn't working, and it probably isn't, do something else. Change what you're eating not how much, do strength training, stop focusing on cardio Don't just burn calories that you just ate to make your body better.
Most of your specific points are true, but it is also true that your body must obey the laws of thermodynamics. CICO is a simplification, but broadly speaking it is true.
Also, there is virtually no situation where your body will break down your vital tissue for energy while also attempting to store moderate amounts of fats. What you're describing in that part of your post would be fatal within a month or two. Almost all people who are struggling to lose weight are not suffering that metabolic dysfunction to such an extreme degree.
Not to mention that there are some who maintain their dietary intake yet consume empty calories in the form of *_binge drinking/extremely regular and chronic consumption of alcoholic drinks_* .... All those empty calories do add up but many don't take them into account.
I approve of what you said!👍 even when eating out, people may not be aware of the calories in the sauces they eat with their food, their small snacks throughout the day, etc. You know what I mean?
Mine was due to portion size.
Once I started measuring everything, I realised I was way off.
One big issue was my rice portions.
I'm on a healthy bulk, and I love it. ❤
Bulks are usually done in a health way the only expectation is a "dirty " bulk thats why we clarify that it's dirty no need to clarify a "healthy" bulk.
Inaccurately tracking might be one thing, but if you undereating for longer periods of time, you will end up with high cortisol and actually gaining weight instead of losing.
I've been tracking my caloric intake precisely for more than 150 days in a row. While at the beginning of my fat loss journey, a caloric deficit about 500-600 kcal was fine, it started getting problematic as I was losing weight. Suddenly I was yoyo'ing like crazy and my sleep got worse and worse. I needed to reflect on what was causing it. long story short, I started eating more and stopped yoyoing, and after plateu'ing for a while, I started losing weight again with a deficit about 200-300kcal.
It's not black and white.
I had this problem. I just didn't know exactly how much sugar i was consuming a day (i only drink sweet tea :/ ) then when I actually weighed out how much sugar i was actually putting in my pitcher it floored me. Turns out i was consuming 200x my daily value of sugar just from my tea alone. I've since switched to a sweetener and have lost about 15 pounds. So yeah it really is a case of either not measuring OR following a diet all week then having a cheat meal on Saturday that's so packed to the point it destroys all of the effort done during the week.
Intermittent fasting for me 1400 hours till 2200 hours first 4 hours get my greens in meat eggs tuna then from 1800 to 2200 I have a few vodkas diet lemonade went from 250 pounds to 182 pounds in 5 months m
It should be communicated that 1000 cal a day is too low for most people and totally unnecessary and not ideal if you’re trying to lose body fat.
Yes, it's absolutely terrible for overweight people. Don't know about obese. They can develop eating disorder, mental health issues, hunger genes can be triggered that accumulate fat and slow down metabolism. Usually people gain even more weight after such diets
I once had an Ed and ate 500kcal a day, tracked everything even “0kcal” sweeteners or gum, ofc I lost 100 lbs+ in 6 months but I didn’t lose anymore fat after that bc of hormonal and metabolic imbalances even tho is most likely not your case I recommend to see a doctor if for example as myself you lost your period or sum
Don't forget to include the calories from condiments, dressing, and oils or butter you use for cooking. If you are aware of those calories as well, then consider how much you are using for your food. Are you only using the serving size listed? People don't usually whip out a tablespoon to measure how much dressing they are about to put on their salad. Even some medicine/suppliments have calories listed.
That last frame though.
He was also lying about everything he just said.
Its a balance. When I severely cut my calories, 800-1200 calories per day, yeah I lost weight fast but I FELT like crap. I was tired, drowsy, felt like a chore just to get out of bed, much less workout. I had no energy. Its not healthy to severly restrict calories. Just eat less garbage and eat more healthy. Its really that simple. Incorporate more fiber, fruits, vegetables.. cut out fried foods, sweets, sodas. Your "diet" should only be nutritionious foods
I know my biggest problem is cheating on weekends. I get diet fatigue so quickly. Also it’s very hard to track foods I cook myself bc I don’t measure I just add to the pot
Well it's not hard then, you literally just start measuring. It isn't difficult.
@@ImTheWinningestIt's hard for folks who weren't taught or have mental difficulties or a busy schedule. Everyone's different and it is a privilege having time to work out. There's only so many hours in a day and 8 of that is spent sleeping, presumably, and some work 12-16s.
@@iamwhoyousayiam6773 I personally think the vast majority of people have time to workout, they just choose not too.
@@rhino2992Do pushups while your food cooks.. etc. weigh the ingredients before they go in the pot and add them up on paper later so you know how many meals that should be split into, etc.
You are not totally right. I'm an athlete and a dancer, I took Prednisone for only 9 days and off it for 3 months now. Since it shuts down the adrenal gland which is responsible for balancing chemical and hormonal changes in the body, I gained weight, lost hair, my period stopped and more...the body stores stubborn fat especially around the stomach and it is horrible! The imbalance of hormones is very real especially when you diet and exercise for your entire life.
I agree for the most part but I gotta say, when I was orthorexic/anorexic I weighed every single thing I ate (and I only ate fruits and vegetables), I ate 1000-1300 and at a certain point (BMI 17) I wasn't loosing weight for over 4 months. I was deficient in many things- vitamin d, b12, low ferritin and probably zinc and iodine as I wasn't getting enough from food and I had symptoms like hair falling out, white spots on the nails etc.
I was also doing 10-15k steps a day.
Also, my heart rate was low so that's a thing too (it was in the 40s)
I love that Sean tells the truth. That's a guy who wants see others rise. Love it
Eddie afool's sticker 😅😅😂hilarious
I'm saying lmfao
😂😂 so funny Eddie popping up 😂😂
Why?
On a 1800-calorie diet (a ~500 deficit for my starting weight and height) and I’m down 12.5 pounds as of today, halfway to my goal! It has been two months.
A spoon of olive oil is 120 calories. You might think your salad is 300 calories but with 3 spoons of olive oil on top, it’s now 600+ calories.
I've been dieting recently and what I did was make a meal plan where I just round up to 50 or 100 cals for items. It's much easier to account for my intake in that way. So instead of a very specific number I'm now eating about 1800 cals a day give or take about 100 calories
People who struggle to lose weight are addicted to food, there I said it. Losing weight is simple, not losing weight? Eat less.
So true.
People have to understand the " margin of error" which is allowed for food labelling by food companies, It can be up to 40%
I am on 1800 calories a day (with some exception, ranging from between 1500 to 2000 calories on rare occasions) and I constantly lost weight for months so... yeah
I've never been this thankful for having a very fast metabolism
Also if u eat 1000 calories in a day, after a couple of days u will eat 3000+
Trust me I've been there
The body can be very compelling.
Ma bro it's been a month and I eat 1300 cal everyday skill issue
Eat 2000 a day and I lost 45 lbs without exercising. BMR is 1700. It's bs. I'm carnivore. The body handles fat and protein differently. Counting calories is stupid.
Lol😂you glutton
@nathanbustamante1525 bmr is the calories you burn while in a coma.. you need to calculate your maintenance not bmr to know how much you burn.
The only thing I would add is this, food brands have a rule where they are allowed to be up to 20% off the calorie content on there nutrition labels. With this in mind I always round up just to be certain my calorie tracking is more accurate. Example if somthing say it has 160 calories I automatically assume it's 200 calories..
I really do appreciate the fact that your advice is non-judgmental and informative at the same time.
Did you not watch the video? You can't get more judgemental and condescending
Love how you said losing fat and not losing weight since they are completely different. I was out of the gym for about a year and went back. Weight hasn't moved but far lose is noticeable
Snacks at night ruin my whole discipline of the day.
I lost over 60 pounds while I had a hormonal imbalance all I did was be mindful of how often I ate and how much I ate also slowing down when eating helped a lot
Remember any fad diet wont help you its calories in vs calories out
My brain says "Calories in, calories out", but my stomach says "Feed me I'm starving"
@@brandonsteele2826 Try to do volume eating. I'm a fan of peeled potatoes myself and I avoid any type of bread, rice or pasta.
@@icebox1954why avoid that, not like potatoes have much different macros?
The reason why fad diets work is that they, in some way, lower the calories that you're consuming. Either by time restriction or specific food restrictions. For example, people that do carnivore don't eat that many calories because their diet is ridiculously boring and it's very hard to overeat straight meat. Those people will say they're eating way more, but in reality they just think about food/snacking less because their diet is so restricted.
@@nichtsistkostenlos6565 fad diets still suck for your health just eat less
Lost 14kg in 7-8 weeks (yeah on Ozempic alt in the UK) eating around 1000 calories a day, sometimes less sometimes more, some 24+ hours fasts, sometimes not, some beer too. All without gym or cardio. Its possible, you just need to be aware of where you calories are at. Now Im at 91 kg 6’1”
It seriously bothers me the fact that people say they don’t eat enough yet they’re big. Bro I used to be big, you know damn well you sneak in some stuff. Losing weight is not complicated at all, it’s about discipline and consistency.
Bro, it is fucking crazy. They actually think it's factors outside their control, then take 0 responsibility for their weight. They pretty much think it's genetics that determines weight.
@@prowthegamer why are you personally offended by that lol? Also you do realize genetics do play a pretty big part in weight just like *literally everything else*.
@@Jayimatorhow so? What’s the genetic mechanisms that play into weight?
@rathelmmc3194 satiety signaling, NEAT propensity, BMR...
@@Jayimator
No shit. I’m talking about those who clearly are making excuses
I ceased to count calories and focused on satiation instead. It took me awhile to find a solution that worked but once I did I was beginning to shred weight. After losing about 40 pounds through alternate-day-fasting relying on ketosis I began to look into calories, but also n.e.a.t and walking. I now shred 120 pounds in about 20 months.
Sean with the pinocchio nose 😭
Nice work. Thanks so much for sharing 🩵
Bro that fat loss expert literally said fruits are bad 😂😂😂😂. I saw on Instagram, bro is wild. Dude eats raw meat 💀
Who are you referring to?
That Eddie loser he showed in a clown outfit
Eddie Abew, I think
Some fruits can be quite bad for you. A banana is basically a sack of sugar. Ancient man had access to them for only a few weeks at the end of the warm season, which probably was to allow him to fatten up for the coming tough winter. Modern man can get bananas year round. Berries aren’t bad by comparison, containing much less fructose.
Look at the glycemic index of food it’s easy … not all fruits are bad and full of sugar , blueberries , strawberries raspberries are all low in sugar , banana , grapes mango are all high sugar fruits
I'm really glad I came across this. I've been coming up with a nutrition and fitness regimen and I've been trying high protein meal plans at 1200 cals/day. I keep switching things and being inconsistent because I kept hearing completely contradictory info. I really really didn't want to gain weight because of low calories but I also know you can't lose weight with high calories and high fat either so I was kind of stuck and confused. Hearing this confirms my original theory. If you ACTUALLY track and ACTUALLY eat low calories then you can lose weight. People who can't lose weight on low/ultra low cal diets have issues losing weight because they are actually not eating what they think they are or what they tell people and are gaining weight from over eating (or sometimes have legit medical issues). This made me feel a little more confident to make a plan and stick with it without being worried about weight gain from mystery "fat storage" from "starvation".
Very simplistic. Calories are a major piece of the puzzle, but not the only piece. Saying calories in versus calories out Is like saying planes crash because gravity overcomes lift. That’s absolutely true, but it does not take into account the control inputs. In the case of diet, those controls are Macros and the hormones they influence. There is a big difference between 500 cal of ribeye steak and 500 cal of chocolate ice cream in terms of hormonal reaction. Sugar spikes insulin, which keeps fat locked in the cells. If you deprive the body of calories long enough, and keep fat locked in the cells, you will burn muscle. Eat more protein and fats and let your body use the fat in the cells and you will lose weight in a much healthier way. Remember, calories do count, but macros do matter.
Thanks for this. I was going crazy reading all the other comments 😂
Yep
They've tested this and it's not accurate at all what you wrote.
I know right? Everyone seems to think you can just keep lowering your calories and you will always lose weight. Until their metabolism tanks and their BMR lowers to 1000 calories and they gain it all back. Hormones determine whether your body stores energy as fat or burns it. “Saying CICO is all that matters” is like saying, “All you have to do to build muscle is lift things up and put them down again.”
Thank you sir for posting this. People often times don't want to accept the simple truth.
I don't really count calories, I just eat well and workout.
Me too, and gained a ton of weight. Then I tried semaglutide and lost the weight with zero changes
@@ArcaZ71 Not diabetic. The side effects have been mild: some mild woozyness from eating less and acid reflux after eating too late at night.
Works for you, doesn't work for everyone. At some point in your life, you might realize that you're putting on a ton of weight and it no longer works for you either.
@@nichtsistkostenlos6565 Thats so accurate. I mean, we all have different metabolism. Experimenting on things is what will actually tell you how your body reacts.
Another thing to keep in mind is weight loss doesn’t just magically make your body fat disappear, if you’re on a 1000 calorie deficit, you’re loosing 2 pounds a week, your body fluctuates on water weight up to 5 pounds. You won’t notice big changes until at least a month of consistency
the problem is really the level of inactivity. we waste our energy on so many unproductive things. Unless you're stuffing yourself with cake then you are just not moving enough. i find most people's standards to be extremely low. theyre just not willing to push through the pain. ive been there and it is no fun.
If you're eating 1000 calories more than you should a day, you have to walk miles extra at elevated heart rate levels just to break even. Don't eat the same daily calories as Olympic swimmers and expect 20 minutes of exercise will balance that right out.
It's a balance equation, and you can adjust both sides of it to bring it to balance.
Only sane comment
@@michaelsorensen7567You can also fast for a day and catch up lol
My 250+ pound friend when he tells me he only had 1200 calories that day:
Nah, my body just defies thermodynamics.
I'm built different like that.
My favorite thing to say when people complain about it: you eating so few calories and never losing weight DEFIES the laws of thermodynamics
@@absolutetuber I used to think along the same lines, but I've come to realize biology is just a lot more complicated than that (I'm a biologist, so it's silly that it took so long to realize).
1000 calories to one person can mean something very different in another person's body. People have different metabolic rates. People have different levels of efficiency with nutrient extraction (no one extracts 100% of the energy from a meal, some of it is lost as waste and the percentage can vary from person to person). Sleep is known to affect weight loss, which means you can consume the same amount of calories but if you're getting shit sleep you'll lose less weight. It's complicated.
@@tristanneal9552 sweet! Im a microbiologist!! I’m also love endurance running and gobbling up info about diet tinkering. I’ve seen the trends in 1000s of people over the decades. I’ve also seen the trend in myself over the years. Tell a person stranded for weeks without adequate food that a calorie deficit doesn’t result in weight loss.
Ozempic? Results in a major calorie deficit
Phentermine? You guessed it, appetite suppression resulting in a calorie deficit. It DOES NOT “boost” metabolism enough to magically turn you into a furnace that starts melting fat away.
Why do you think we watch kids weight so closely when they are on stimulants for ADHD (which is essentially what phentermine is, a stimulant)? They can suffer from appetite, suppression, and thus lose weight.
People are too dumb to notice the body isn't a machine, and biology can get really weird @@tristanneal9552
@@tristanneal9552 calories in calories out is like a religion with most gym bros😂. The body isn’t a bomb calorimeter. I agree with you that metabolism is mediated by so many biological processes that it’s way more complex.
Things like thyroid issues become way more common when we age and that definitely affects metabolism in funky ways. But i guess for the target audience of this video (young, relatively normal individuals) CICO mostly works.
U are so right on all statements!!! At end of day I take note of all calories consumed down on paper.. And still in the middle of the night I remember I forgot an item, luckily it was only a 50 calorie item. But still big errors can happen, especially a high carb item. Great great video!!! So real...So helpful!!!💞💞🙃💞💞
It's unhealthy, so don't do it, but if you're actually consuming only 1000 calories a day, you're not gonna be complaining about your weight loss. You'll step on the scale and see a lower weight damn near every single day on that kind of diet.
And also losing muscle so not recommended at all
Well not necessarily you could maintain a good amount of your muscle depending on your initial build, considering most people that are trying to lose weight don’t have much muscle anyway, just doing a small amount for each muscle group should help you keep what you already have.
That happened to me on a 1,800 calorie diet. I was dropping a pound a day for the first week and a half. Then it slowly started to tapper off.
@@juisthem4029 how much muscle i will lose ?
@@manishreddy-18 Too much.. im not sure but crashing is not smart at all
Exactly,I use to account for the oils in my food when I was tracking my calories manually back then,I’d always overestimate rather than underestimate my calories
why yall put eddie on there tho? dude actually helped me out big time.
Actually did 1000 calories a day diet for 4 months and lost 50 pounds.
The secret is just discipline and consistency that’s all.
"one bite won't hurt" maybe true but that bite of PB or buttered toast can keep you at maintenance cals. Everything adds up
Calorie intake is more important than daily calorie intake.
Agree. I started weighing everything - following the recommended serving size. Wow, what an eye opener. Still weigh but now I’m not so worried about calories - as to getting enough protein and fat. Took sometime but I lost 74 lbs and changed my entire eating pattern. Feel great, working out breathing. All good. Health and mobility my primary focus. Chasing 80 looks doable.
Hey dears just an friendly reminder!
Losing fat It doesn't stand just on calories deficit but there are also a lot of factors that you should fix among them; sleep hours and quality, stress management, TDEE ex... ✌
I found a lot of people I encounter that have this issue is that they only eat once a day. From what I understand you are better having 3 small meals than 1 x 1000 calories meal so your metabolism is kept active.
Right when i was thinking of recovery... Thank you youtube
So this is a real question. I’m 5’3. I weighed 140, I lost weight, and now I’m 118. I have 3 more pounds to go. I track and weigh all of my calories. For the first 10 months I ate 1000 calories and lost 2 pounds a month, burning 1200-1300 a day. Now.. after losing 22 lbs, 1000 calories has become my maintenance weight. I can’t loose anymore. I’d have to go to 800 calories which people don’t recommend eating under 1000. I’ve been stuck at maintenance weight all of November. I weight-lift 3x a week and walk 5x a week, and I don’t want to do more in exercise department because that already is kicking my ass. Have any suggestions?? There are real women out there with this 1000 calorie problem.
Huh? I am 5'3. 113 pounds is my goal weight. And I don't even exercise apart from walking
Let's be honest, you have eating disorder. Muscles weight more then fat. Joe Rogan is overweight according to his BMI. You don't need to lose 3 more pounds. 113 pounds is right in the middle of normal weight for people of our height in Asian range and problems with weight happen at lower BMI than for white people like diabetes. BMI wasn't even designed for sportsmen, because they have more muscles than your usual couch potato. Muscles weight more than fat. Because of this waist circumference is more predictive of diabetes than BMI.
Your weight loss journey is not about health. You are killing yourself. I eat like 1800 calories per day and lose weight if I do strength exercises. I am slightly overweight but still. 1000 calories is not sane for you.
You should change your goal.
as someone who wants to lose fat. I still don't wanna accurately count everything. It will be bad foe my mental. I still see improvements and slowly lowering the amount of food actively compared to yesterday and less snacks is enough for me. I am getting stronger and I eat clean and less oil as much as possible. Slow and steady.
Do you know anything about eating in a caloric deficit for too long? Like 3 years too long. I’ve started having episodes of severe hypoglycemia and I can’t even workout the way I used to.
You should be asking a doctor about this, not strangers on the internet. This might indicate a metabolic problem. ...or you might just need more calories. ¯\_(ツ)_/¯
look into the ketovore diet and intermittent fasting, this will train your body into using ketones as a fuel source other than the sugar that runs in your blood.
Don't forget about drinking your calories. I love lemonade but I realized the lemonade I was drinking was adding 500+ calories a day. I've cut juices and sodas and stopped snacking. Combined with exercising I've lost 2lbs in the past week. I'm now focused on getting better macros and increasing my protien intake.
I was on a low calorie diet. Didn’t realize once I started tracking that I was at about 700-800 (very low carb too) calories for the day. Then working out for 2 hours at the end of the day. I was losing weight but not as the pace I should have. The guy at the gym who suggested to truly track it even better, told me I need to actually add more calories. Once I added like 400 more, weight just dropped off!
Okay, random internet commenter, nobody believes this stupid bullshit. If you were eating 700 - 800 calories a day you would be dropping weight like fucking crazy. You're either lying, or you weren't counting correctly. The reason to eat more than 700 - 800 calories a day is not to "lose more weight", it's so you're not literally starving yourself, and you're able to maintain proper nutrition. You will lose more weight eating 700 calories a day than 1200, but you'll be less healthy, which defeats the purpose of losing weight entirely.
There are also people who think eating healthier to lose body fat means eating all the healthy food you want. They don't realize that, at the end of the day, a calorie is a calorie.
I agree, I used to complain about weight loss until I dramatically cut my intake. Very true
I made three very specific cuts to my diet to get to the proper deficit, one I move to low-carb tortilla options, Two cut out peanut butter, and 3 switched up my oils. Literally started working within weeks and I haven’t changed my diet that much. Sleep is really
hard right now because of the baby, but we’ll get there.
Hey for those who are lazy to count on your phone and keep track even though it's not hard. Something that works for me really well is over-estimating what your eating, unless you know the exact calories in the item then you add more then you actually believe is in there. Like if you have a burrito that's like 5 inches long, just estimate the burrito to be 700 calories even if it's maybe like 400-500
Lost 80 pounds and still going that way, it works if you do it right
I wasn’t losing on the very lowest calorie GFit diet which was about 1300 calories a day, despite also working out with CrossFit and heavy lifting 5 days a week. Had my BMR measured and it was 1120, probably from years of yoyo dieting. I had to drop my calories below 1200 a day to start losing and it was painful. Slowly working my way back up to a healthier 1500-1800 calories a day now. (48f, 5’1”, 125 lbs). Yoyo dieting freaking kills your metabolism!
I know you said 'rare cases' already. My wife has PCOS and struggles to lose weight even in a deficit. She is bigger than i am, but eats less than I do.
Her average day is medium sized bowl of some strawberries, blueberries, greek yogurt, flax seed, and granola. Lunch is usually a peanut butter sandwich and some carrots, and dinner is usually a small amount of starch, some meat, and some veggies.
She works out 3 days a week.
When i met her she worked out 7 days a week (mostly strength training) and ate a Mediterranean diet and counted calories. She worked her ass off only to shave off what others would consider not enough fat. She was miserable. It wrecked her mental health.
Shes much happier now working out 3 days a week, and eating healthy.
Having severe hypothyroidism is one of those exceptions.
It would have to be extremely severe for you to not lose weight on 1000 calories a day. To the point where the other symptoms of the disease would be the primary concern over the weight gain.
True. Just making an example where it's the rare example and it's hormonal.
This was very helpfull. Because I have the same issue, am no newbie I have been lifting weights for 10 years with personal treiners and having diet plans with nutricionist and a personal cook for my meals. And it always frustrated me that when ever I cut its super hard to go below 11%. I always think its because am not doing enough cardio or am eating way to much of something. But performing a personal audit is a great idea.
For example I just recently discovered that my cook uses way too much olive oil and etc
I wake up 4-8x a night and that’s really affecting my weight loss. Even though I’m on a deficit of 500-750 I still can’t lose weight- I have a background in nutrition and can say I track calories well. Been progressive overload strength training for 5 months and have gained muscle but not losing much fat. I guess I’m an exception.
Been doing intermittent and multi day water fasts. On eating days I consume 4 eggs, red meat or chicken, and a vegetable and weight hss stayed the same. No increase but no decrease either. Only drink water and use a measured tablespoon of avocado oil for the pan. Cannot be above 1500 calories per day and weight is stabalized so there are situations where calorie defecit does not equal weight loss. I work out 6 days a week and walk 7 to 10 miles per day
i eat a two ham slice sandwich for lunch with maybe 7-10 chips (i must have my chippies), no breakfast obviously, and my dinner after work is maybe another one of those sandwiches or a hotdog. the hotdog is 160 calories, each slice of bread is 90, each slice of ham is 25. mostly ate these contents to save money, but i’d eat as much as i want or felt like. now that i decided to go inter hyper fixation on the fat i have, counted those and realized im just eating “less than” what i do. same food. it’s like 1,100-1,300 a day. (after a roughly 200-300 calorie protein shake cause i’m also working out)
I love this so much, this is why I follow you. Most people just don't want to accept the truth and try to say they have certain medical conditions that cause this, which is so extremely rare as you said.
I turned to the carnivore diet 2 months ago. In those 8 weeks, I’ve lost 25kg. I was 122kg and as well as the carnivore diet, I’ve been hitting the gym 2 hours, 5 days a week. Each day a different area. I LOOK and FEEL so much better. And I’m seeing some beginners progress. I’m doing this all in the comfort of my own home, with 2 dumbbells, a curl bar and an an carver.
I did actually track my calorie intake. I ate 1700-1900 kcal as a 76 kg male and I still did not lose fat after months. I just lost muscle. So I stayed at maintanance and am working out and now I’m muscle gaining every time I go. The weights go up.