Next steps: 1. Want me to coach you? 📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ How to speed up your metabolism with this 10-step roadmap: th-cam.com/video/kbsavIjrN9I/w-d-xo.html NOTE: 1. In the video, when I said "1 lb a day" I meant to say "1 lb a WEEK"! 2. Lots of people asking what "Refeed" meant in this video. It means eating at your maintenance calories for at least a week. Lucy did this whenever she plateaued (> 2 weeks of no progress) but didn't feel comfortable lowering her calories even more. This usually occurred once every 3-4 months for her.
This is false, while metabolic adaptation is real, you will not stop losing weight at 1000 calories a day. Check out the Minnesota Starvation experiment. Also, funny how no one from the third world suffers from metabolic damage.
This is exactly what I follow. HIIT thrice a week. 10 k steps everyday Dinner before 9 And slow eating, chewing every morsel properly. More fruits and salad for summer. I have been losing weight naturally. ✨
agree with this i do 10-15k steps a day. Dont forget sunlight, 20-30minute of sunlight a day the earlier the better, blue light is shown to decrease fat cells, so better metabolism esentially. I just eat 12-6.
Walking daily literally changed my life. I was 355 lbs about 9 months ago. My doctor told me walking was far better for losing fat than strenuous exercise, but both are important. She suggested I get a dog, so I would be motivated to walk more. Not just from taking the dog for walks, but also just going in the backyard and playing. Since my house doesn't allow pets, she wrote me a letter for a support animal and I adopted a year old Border Collie mix. Border Collie's are very active, so I found myself taking him for longer and longer walks, as well as playing fetch and tug-of-war randomly throughout the day. Without changing much about the rest of my life, I've lost over 60 lbs in the last 9 months. Getting more exercise also helps me sleep better.
@@jeffl6394 They are amazing dogs! That is so cool, good on your Dr for helping you get a dog. They are great for making you more active and also mine ( Blue Heeler and a Red Heeler ) have improved my mental health massively!
Metabolism boosters: 1. Refeed week to set metabolism rate 6:17 : our metabolism slows down after a caloric deficit. Refeed week i.e. increasing caloric intake for a week can reset metabolism rate 2. Sleep well 8:01 : target to get up at the same time every day, not to sleep at the same time every day 3. Increase non-exercise activity thermogenesis (NEAT) 12:03 : increase step count is more effective than formal exercise
@@peterwhitey4992yeah that’s what I’m afraid of. I haven’t seen a single study that supports the refeeding theory The last parts about increased movement/steps definitely does though.
@@johnnypenso9574 Since I was only really interested in the topic of refeeding, that's the only one I looked up. And I found this study "High-protein diet prevents fat mass increase after dieting by counteracting Lactobacillus-enhanced lipid absorption" that seems to indicate it's not as simple as the video portrays. However Purely anecdotal, I have noticed that sleeping regularly is incredibly important for my weight management. I develop desperate food cravings when I have to change my sleeping hours - they differ from just being hungry (I can ignore that pretty easily) to a constant mental stress (much harder to ignore). I can treat normal food cravings by being aware of my food fomo and promising myself that I can always have more/have something else if my scheduled meal doesn't fill me. Sleep deprivation cravings are resistant to this method. No idea whether there's research on this topic and no idea if I'm an outlier or the norm with this. But for me, it works so I do my best to stick to a regular sleep schedule. And (still anecdotal) regular, normal movement seems to be more important for weight loss than high impact exercise. I can't help but look at the differences between Japan and the Western world. Contrary to popular belief, a lot of Japanese convenience food is not healthier than Western convenience food. The important differences might lie in portion control, choice of beverages (so many empty calories right there) and how much people walk. When watching any video on Japan, you notice how there's nearly always other people out and about. Makes sense when you have to walk to the public transportation, to work, to go shopping. Especially in the US, this is often not the case. Some cities (NYC comes to mind, but there are others) have a strong tradition of both public transport and self-sufficient neighborhoods with shops and other amenities in walking distance. I would love to know if there's a measurable difference in obesity - and what other factors might play a role. Most American cities and towns, though, require cars for your daily life and offer no space to reach your goals on foot. Even when distances would be manageable, there often are no sidewalks or bike paths. Or the neighborhood you'd pass through is not safe -.- - - - The thing about weight loss is that it's such a great way to make money. How much of the research we see is unbiased, how much of it is flawed? And how much research is never done because it doesn't get the funding? At best videos like this offer inspirations that might work for some and not for others - and like every advice from the internet should be taken with a grain of salt.
TL;DR: 1. She boosted the metabolism by doing refeeds 2. The super secret $3000 trick is to fix your sleep, by setting a fixed wake up time every day 3. Her additional boost came from increasing NEAT, by incorporating 10-15 minute walks throughout the day Here, 15 minutes saved
@@poutysun refeed is a period in a diet in which you eat more calories than the usual amount that you have set for yourself at that stage of the diet. Neat is physical activity that you do as a part of your regular day activities and not a part of exercises that you do deliberately to work out
This is so true! I am in my early 40s. Used to loose weight easily with calories restriction. With my current age, it has been such a struggle. I am skipping breakfast. Eating healthy. NOT counting calories. Walking 12000 step Daily, 4 times a week. When I plateau, I eat breakfast for 4 days. I lost 17 lbs over the last 7 weeks and I am 4 lbs from my weight loss goal.
@@5pctLowBattery skipping breakfast you expect headaches? No worry man, his tactic is good. I dont breakfasted for more than year, because it breaks my fast :)
1. Strategic refeed to maintain weight so increase calories to Reset when you hit a plateau 2. Better sleep. Wake up same time daily and get sleep 3. More steps 10K-15K
I hate waking up at the same time daily 😭 i work a parttime job besides my study which means i dont have to get up at 6:30 everyday. I am not going to get up at 6:30 if i have college at 11:00 but if i need to start early at work i do..
I love how this validates the difficulty/complexity of weight loss (we all struggle with the confusing, contradictory information available) but also has solutions that are well within reach.
"It is just what happens when you get older" is what my family assumed when they saw my grand mother (living with us since she raised us lacking our mother) becoming increasingly tired and coughing a lil blood. Finally she had to go to hospital to make exams, she had terminal cancer and passed 2 weeks after. 2 weeks during which we did all we can for her because she stayed home as she wanted and died in front of me in her bed. Please people, stop thinking it is normal to become weaker and to be hurt while going older. You can finish your life being able to walk and work your life if you keep your form and don't poison yourself with shit. (and luck is a great factor too)
Yeah I'm in my late 30s and thought for 4 years my fatigue,joint pain was normal. Even doctors said so. Worse is I gained weight due to being tired and in pain and eating unhealthy to compensate for lack of energy. Finally convinced a doctor to do an ana and now um going to see a specialist my test was high titers for speckled pattern which means more than 1 immune disease. I stopped eating processed foods and walked but now at a plateau because I'm too tired and in pain to do more. I also have ganglion costs on my ankles that my doctor claims is normal. May also possibly have lymphoma. I thought it was normal because doctors told me it was just getting older. I had to keep asking for tests. You're right we normalize it and suffer for years. My suggestion is if you think somethings wrong and your doctor doesn't listen get a second opinion,from a doctor who's used to dealing with patients with complex issues like internal medicine. Wish me luck that I get relief soon
It's NOT normal to become completely weak, sick, and frail just because you are old! And the best thing you can do to keep your body working is to keep moving it, even if it's just walking.
Same with my stepgrandma but she was 99. When they detected it she also just lived another 2 weeks. The doctor said that even if they had found the cancer years before they wouldn't have done much because of her age. She could have died much earlier from becoming so weak from the treatment than from the cancer. She had cancer to the stomach 😢
Actually followed these three steps accidentally when I started losing weight this January. I kept myself just below maintenance calories wise, woke up at roughly the same time every day for classes, and walked at least 10k a day, even if it was just pacing in my room while on a phone call. I dropped 20-25 pounds by April, and I’m picking back up on my routine now to lose even more. Great tips!
If my routine is to wake up around 9 am everyday will it be the same as waking early in morning? Can i lose weight like that? Another thing is it possible to lose only by calorie deficit without any physical activities?
This explained EVERYTHING! I ate about 1700-2100 for refeeds and 1000-1200 (sometimes more) for daily and days that’s not busy. When I started just “moving more” my loss was AMAZING! Instead of workouts 30 min-2 hr per day. I ate more protein and it was amazing!! Love that this explains everything.
This is one of the best videos I have seen on healthy weight loss. In 2021, I lost 75 pounds from diet and exercise, but during that time, I learned so much about proper nutrition and healthy ways to lose weight. I was lucky and never hit a plateau, but I researched hard to find easier ways to lose the final 10-15 pounds. The most important thing I learned was to walk 10k steps every day. I really started seeing the weight decrease when I began walking more.
I’m in tears right now because I’ve felt so hopeless. I see people eating wayyyyyy more than I do, and they’re practically skeletons. I’m going to try all of these methods, and hopefully rebalance my whole system. This whole ordeal has made me so depressed, but now I see a small sliver of light 🙏🏾🙏🏾🙏🏾
I eat way more now than I did when I suffered from EDs. Watch a video about calorie density. Far more calories are in dried fruit, oil, and cheese than spinach or rice, for example. Search up: How to Lose Weight Without Losing Your Mind. Saved my life.
Please don’t listen to these coaches. They don’t know what they are talking about. Follow CICO ( calories in, calories out), 150 min cardio a week and possibly add in weight training. This will lead to weight loss.
@@peterwarner9530 I dunno - I believe most of the current trends in fitness and weight loss seem to endorse their methods. Intermittent fasting for example is another way to reduce calories yet maintaining a normal metabolic rate.
I hate these videos so so much. Just another video ”telling you exactly” how to lose weight without actually telling you how to do anything!!! The only thing you can take away from this video is sleep more and walk more which I didn’t need to watch this video to know. The refeeding thing… well that might work but it doesn’t tell you when to do it, how to do it, how many calories etc.. And why does it not mention that NO ONE should be eating only 1200 calories a day.. it’s starvation. Anyone who has ever tried to eat anywhere near that low knows what I’m talking about.
I have lost 20 Kgs over the period of 2 years by staying healthy and exercising. Now my weight has been plateaued over 6 months and dont see any difference. Now i will implement these ideas. Thanks for sharing this, this is exactly what i needed! Instant subbed!
Great video! I normally roll my eyes at 'boost your metabolism' videos because they so frequently lie and just try to sell you something that won't work, but this is accurate and actually useful information. Very refreshing to see!
I did intermittent fasting for a while and some walking (I wasn't counting steps; it wasn't as much as 10,000). I also did low carb, I lost about 24 kilos (>50 pounds). That was 3 years ago. I stopped intermittent fasting and started eating a bit more carbs. I sadly regained 5 kilos over the years. Now I'm doing ketovore and I lost 6 kilos again. Your body regulates your body weight using hormones. A key hormone is insuline. By eating less carbs, you can reduce insuline production, which makes it easier to lose weight.
Depends on the person and their level of obesity. I did IF and it destroyed my metabolism and I completely plateaued after about 10-15lbs. I'm still 20lbs from my goal, and I'm struggling with undoing habits ("i have to eat breakfast now?") and resetting my metabolism. I would say its a great way to start your journey, and you'll see bigger gains with IF if you have more to lose. But it isn't a lifestyle and knowing when to stop can be difficult. A cheat code yes, but a temporary one.
@@ezze-does-it Some people will disagree that IF is not a lifestyle. Some people have an 8 hour eating window long term, or even do Omad. I personally try to restrict my eating window a bit, but I'm usually at about 11 hours. No snacks after dinner.
I've been following you two since 2020, when I went on my own weightloss journey and lost 50lbs! I've done a decent job of keeping it off, but have noticed some weight starting to creep back up again. Life has been hectic and I've slacked on some of my most important habits (water, walking, etc). So glad to be watching these super valuable videos to get me back in the right headspace. Thanks, ladies! ❤
So true. I was on vacation, which allowed me to get a lot more quality sleep and the weight melted off without me making any changes. It all came back as soon as I went back to work. This video might be the reason I kick the caffeine/preworkout routine. Sleep is important y'all!
Sleep has been the most important thing for me. You have to realize why tho. Your body enters a sort of maintence mode when your sleep. breaking down tissues and rebuilding them on a very small scale. Autophagia is the term and it only happens on a large scale when you enter the REM phase of sleep. So not only the quantity of sleep, but also the quality. you need to be able to sleep deeply. The kind of sleep were you look at the clock at 10pm, then black out and dont remember a thing until your alarm goes off at 6a. Its important to try to solve any issues that cause you to not be able to sleep deeply and enter REM cycles. I went so far as to install a window air conditioner so i can cheaply keep my bed room colder than the rest of the house without running up the utility bills (window units use a bare fraction of the power of a big central unit). and buy a good mattress and bedding. You spend 1/3 of your life in bed, it should be the highest quality object you own after your shoes where you spend the other 2/3rds of your life.
This is one of the best videos I have seen on this topic. It was simple, direct, backed by science, and gave examples. I hope a lot of people watch it and take it to heart.
@@CoachViva hi Coach.. i am77kilos now and i am 5'3 and a half. I am on night shift.. The walking stuff i could probably do.. like 5k steps.. but the sleep.. i am struggling.. Can u help me what to do?
For NEAT, house chores are the best thing to do if you don't have time to take a walk. Sweeping the floor, mopping, doing laundry by hands, doing the dishes, cleaning the window, cooking, etc. It seems boring at first, but you'll thank yourself later after getting a reward of a clean space and clean mind! You also get the job done. This also benefits yourself in the older days. You're used to do chores means you're way more active and you'll still able to move more even when you hit the 90, just like my grandma lol
My jaw just dropped . Lucy’s journey it’s exactly as mine, same calories , same exercises, same frustration, following what everybody says and NOT working. Very recently I found out what works for me it’s cardio, I get bored for walking so much so I run and in general I move more. I noticed , few years ago I’ve never measured what I ate and I was super skinny , but I walked everywhere, since covid and remote job from home I gained 7 kilos and did everything said here ( hiit, weights , if, calorie counting, etc etc and nothing worked at least not for long time) This month I’ve started a journey where I have to do ANY exercise EVERYDAY, from walking 10k steps ,running 5km, doing calisthenics or whatever I feel like in that day, but in general move more, walk more, use the stairs etc. If anybody is interested I can update in July to see how it went UPDATE 7/3/2022 -------------- From 1 to 15 of july (69kilos) I: 1. intermittent fasting 12 to 16 hours window (I've been doing this since november) 2. continued my diet as always (pretty healthy not a lot of snacks) 3. same hidration (maybe a little more) 4. walked from 6000 to 10000 EVERYDAY 5. calisthenics 2 or 3 times a week (I was already doing this before the month started) RESULTS: I didn't see much results, maybe my clothes fit a little better but Idk, my thoughs is I actually decreased the amount of exercise because I used to run (not consistenly but 1, 2 times a week) and do SOME hiit sometimes. The good part is I didn't gained weight and I got used exercise everyday. I gotta clarify I don't have a lot of weight to loose, 5 kilos aprox, I'm actually in a decent shape but I want to get back to my old body before covid lol. Maybe I should walked more or do some more intense cardio or wait more (two weeks is not a lot of time) but I was feeling super motivated to have a change THIS month (I've been in a plateau for 5 months) and this is the moment I found the thing that changed everything. Watching youtube I found this video of a girl who trained with Steve Zim, a trainer from Los Angeles, and I read his book, Superhero Nutrition, it's all about keeping the glucemic levels low. In the past I had really good results following this kind of "diets" and so I said to myself why not. I'll write down the top points about this way of eating but the best is you read it yourself (I found the pdf online, sorry if this is illegal in the US), and I gotta admit I didn't follow the diet 100% as the books tells, maybe 70 or 80%. I read about cortisol too, so I made some changes in that aspect too, in case I was having a high cortisol level. So, From 15 of july to 30 I: 1. Eat 3 times a day, NO SNACKING in between, not at all, only water. 2. minimum of 5 or 6 hours between meals. 3. Mostly low carbs, still had bread, rice, potato, but in smaller portions than before. I found some keto recipes really tasty. 4. No trans fat. 5. Train with at least 2 hours of empty stomach (I mean if I had lunch at 12:00, I could train at 14:00). 6. Same hidration (not so much really). (The book also says no sugar, no artificial sugar but god I can't do that haha, I had a little chocolate 2 ,3 or 4 times a week (no more than 200kcal) and some other things, I don't want to make this update that long you should read it yourself. What I did follow 100% is the time between meals and before training ) About cortisol: 7. I left intermittent fasting 8. No coffee 9. 8 hours of sleep (I used to sleep 6 hours max) About training: 10. calisthenics as always (2 or 3) 11. added some weight training for legs (not a lot actually but I could felt it haha) 12. Running 4 times a week, 30 minutes. (the book explains that only diet and strength training is not enough) 13. Still moved everyday, sometimes harder And guess what, I lost 2 kilos in 2 weeks and still have my muscles, my clothes fit A LOT better and I fit in some old jeans, I'm impressed and super happy I can't believe it. Also I got used to train more days a week, I actually enjoy running but it can be cycling, walking, or rollerskating for you. I'm eating a lot more healthy and learned new tasty recipes :) CONCLUSIONS: I think keeping the glucemic levels low works Mooving more is mandatory to burn the excess calories and fat (find what you actually enjoy, if not you won't stay consistent) At first I didn't feel like walking everyday but I ended up loving it. I left walking behind because it took me a lot of time and changed it to running. I think working out when your glucemic is low works to burn fat. about me: 33 yo woman, 169cm height and 67kilos weight (now). sedentary job and I don´t count calories, but eat mostly healthy.
I am going through the same journey! Literally same amount of calories, my fitness pal, working out regularly, I don't see much improvement. We can do this together!
@@gumii5051 Great! I've been walking everyday since the month started and plan to keep on doing (I also do calisthenics 3days a week but that's before june started). I tried to add some hiits but I wasn't in the mood, probably next week I add some
Very true about the 20k steps! I went to Japan for vacation and went from 120 to 114 lbs in 2 weeks. I clocked in an average of 20k steps a day because I used mass transportation. I ate whatever I wanted (almost all healthy food over there) and still couldn't believe I lost a ton of weight.
Same happened to me while I was in Korea! I usually don’t walk regularly but due to my trip there I explored a lot and was walking an average of 8k steps per day over the cours of 6 weeks! Loosing weight had been my goal prior to the trip and I was surprised to have lost about 4kg in thise weeks all the while eating everything I wanted.. Unfortunately I gained the weight back since my diet didn’t change but still a great revelation 🤣
This was so informative and the fact that it's a lived experience backed by science makes it all the more compelling. Thank you for sharing your hardwork.
Backed by what science? Where is the link to the science? Mmm not one...does have a disclaimer though>>>DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only. No official health & fitness advice is being given. Never listen to anyone online who tells you to not check with a professional!
AH SAME After years of intermittent and restricted diet When I am eating normal Home made foods or sometimes anything I can't lose the cat no matter if I started doing those weights instesd of Hiit
Recent scientific papers show that metabolism doesn’t change as easily or slow until far later in life than previously thought. This is nothing but a single anecdote. Nothing scientific about it. 😂
I used to be really overweight. Then I also reduced my weight, countless people told me to lose weight and it got unbearable I was only 50+kg yet I felt like I had too much on my shoulder. Now I am so happy with my body and love my healthy eating style I truly appreciate myself for the changes made in my life. Wanna say that weight doesn’t define you guys .. in my case it was a vigorous reaction since it gave me very dark thoughts. You guys got this lose weight healthily and remember your inner beauty !
Great video. These findings reflect my own experiences with weight loss. Re-feeding, as you're calling it, is an incredibly powerful tool, both physically as you're discussing here but also mentally, which is huge.
I lost 23lbs in 2.5 months by eating 1300 calories per day and also walk 1 mile and running 4 miles every day. I dropped from 150lbs to 127lbs. The important thing is to make sure you get good SLEEP. I used to sleep at midnight but now I'm in the sack by 10:30pm. This part was key for me. I didn't have to go on keto or cut out all carbs. However, I did cut out all soda. I used to drink a soda a day but I haven't touched one in months. I cook every meal because it lets me control my calories better and everything I made is fresh or whole foods. No junk. I'm actually stopping this regime because I was becoming underweight. Mind you, I'm over 40 years old at 5'7". I actually hit 125.1lbs at one point but decided to start eating more to get back to a healthier weight. I'm eating 1500 calories per day and only running 5 miles every other day to maintain my weight at 127lbs.
This was a really awesome video. I’ve lost 30 pounds and plateaued and I recently realized what the video stated: I was barely eating anything to fuel my body, not getting enough sleep, and started taking body pictures to keep track of progress, not just looking at the scale. I go for long walks 2-3 a week, and the rest I do cardio mixed with strength training, and I Started losing fat.
Scale isn’t the most important thing in the world for sure. Body picture could potentially show changes sooner because while added muscle and decreased might not show on the scale, you’ll definitely see a physical difference. That is the one thing in the video that isn’t the healthiest for all people is constant weight monitoring. Helpful to know when you’ve plateaud but can lead to an unhealthy obsession if you aren’t doing well mentally.
This is the most helpful fitness video I’ve ever watched. Wish I could have found it a lot sooner, I’ll be off on my own this summer for the first time so I’ll definitely to try implement this to stop my current slump in activity and hopefully help my sleep and maybe mental health as well. THANK YOU!
1. Sleep and rest: Wake up at the same time everyday. See 11:25 2. Slow activities to speed up metabolism (NEAT) 3. Strategic refeeds after a period of calorie restriction Thanks, this new information I will follow.
Wow! What a gem! So much information, no bullshit! I have hit a plateau after losing 4 kilos, making moderate exercise, but yeah the sleep thing makes sense especially in relation to insulin resistance! Thanks guys! keep up the good work!
Amazing video. Went straight to the point. I could never watch through a whole video in this topic but I watched this video completely. Was very informative ✨
Coachviva, i discovered your channel yesterday night. Took detailed notes between your 4 backbone steps and the tips provided in this video. Here on youtube, I create videos updating about my 60lb weight loss journey. I am a trauma survivor and have binge eating disorder/ADHD, so im new to natural long lasting weight loss. Its been a frustrating 4 years.... im excited to see where this new information will take me! Thank you for the time and effort you put into creating your videos!!
I feel as if this video was made for me! I have been struggling with weight plateau, and trying various things as Lucy did with little luck. Plus, my sleep has not been good. Thank you, thank you, thank you for this most important information!!! xo
What an amazing video! This really put together so many weight loss theories and explained why alone they might not work. I’ve over fasted and accidentally lowered my metabolism. Trying to cycle on feeding and fasting days from now. Loved the straight forward science information approach to this. Not the slickest video production but the message is strong which is the most important part.
one problem is that the word "fasting" has been bastardized, it should mean no eating and drinking only water, not drinking juice, etc. "fasts" Alternate day fasting has been shown to be very effective for a lot of people, and long term too (over a year). That said, some people have trouble with gorging themselves on feeding days so it's not for everyone.
🌟A very well put together informative video ladies. 🌟 I have been down this path. I have lived nearly ALL of my life OMAD , Sleep deprived, realised that I chronically under eat, have zero appetite & am always too busy to make time to eat. These days I am learning how to eat at least twice a day, & sleep better . I had shocked all of my gym trainers by my severe diet regime...25g carbs to none keto then carivore , easily well under 800 calories a day, frequent 3 - 4 day fasts & heavy training still a weight plateau with plenty of pudding to spare. So much frustration. Learnt that a starved stressed body DOES NOT WANT TO SHED WEIGHT...IT THINKS I AM TRYING TO SURVIVE A FAMINE.🙄 I have been reading about re-feeding & healing my metabolism. Sleep was key & protein consumption. Re-feeding for a period of time before cutting calories to jump start weight loss again is very much practiced in the body building industry. Really had to laugh at the label reading, macro calculations etc...been there done that....🤣😂
48 h fasting is the way when the weight drop stops. i lose constant weight during my healthy keto diet + omd + long walks....lose 22 kg in 4 months. it is very easy.
Wow! I am so pleasantly surprised! This is probably the one and only video that uncovers the secrets! The whole video is full of details, suggestions, explanations, and visible results. All is super clear and you exactly get the reasons that cause to slow metabolism. I love it and give it a thumb!
Love the presentation. So true on so many points. I am in the scary refeed week after stalling for two months, then going through 2 emergency surgeries due to gallbladder issues (one doc said fast weight losss is often connected with that...ugh) then trying to get back on track and stalling all over again - one positive is that you learn a lot about the body you are in!
This is super informative. I have gained and lost weight my whole life. And hit plato multiple of times. I am currently not doing any weightloss training and eating everday normal foods. I have also gained weight. This video is making me want to try making my health better again. The last part in this video I didn't know at all. I will try to incorporate this into my lifestyle in the future.
My journey right now exactly. At 39, it isn't a vanity only thing....it's a health thing. I used to intermittent fast to lose weight and that stopped working. I would lose weight but my body fat percentage was going up....which meant i was losing muscle. Now I eat 5-6 times a day. My body is warmer now. I'm sleeping better. All signs my metabolism is picking up. My calorie cut is small. I am in it for the long haul.
@@elenamanley5509 When you lose weight too quickly (muscle) you have this constant feeling of being cold even if it’s not cold outside. Even in summer nights , I would feel it being colder than it was and always wearing a sweater or shawl.
I found this extremely helpful - especially the insight into eliminating insomnia by waking up at the same time instead of sleeping at the same time. That tip blew my mind! Thank you for sharing this.
This does work as I've only seen results from dieting before when I increased my calorie intake whenever i lost nearly 10 pounds, honestly it made me lose weight healthily over a short period of time
This is a great summary of what it took me a year of trial and error, working with a personal trainer, and the side effects of my husband studying for his NASM personal trainer certification and him helping me troubleshoot. Oh man I wish I had seen this video back in 2021 lol. I had to subscribe as a high five, great content.
I lost 5kg the first month alone when I started taking care of the dog, taking him out and doing all the chores on foot. Had less time to eat more. Second successful weight loss happened with the particular diet for arthritis, lost 4kg in 4 weeks with three meals: no sugar, no dairy, white flower carbs, no red meat, no alcohol, no frying. Second successful weight loss: Intermittent fasting (16 hours and more) with one small meal and one big and nothing in between: 200g per day loss guaranteed.
*This comment is not only for this one video, but many of your videos I’ve watched! * You are the first one that I've seen include EVERYTHING in videos. From inflammatory food, periods, cravings, sleep, muscle growth and small habits. I've watched so many videos about fat loss, health, and science around exercising to increase metabolism/muscle. While they were very knowledgeable, they always lacked some factors to implement in real life with normal life (a life that is not centered around gym workouts and looking good.). I am so so grateful to see female science (muscle growth/periods etc.) applied to your methods and also to see it work on Asian people (Generally somewhat small body frame type = lower metabolism) was really motivating. Thank you so so much for what you do!! Love from Japan xx
Yup walking alot is a life changer! I am 37 I have 3 kids. My weight is 56kg. I do around 15000-25000 steps per day. I do this for over 18 years (even during pandemic I was doing 6-7km walks with my sons). Also 2 times a week I run for around 10km, do 1 HIIT training and 2-3 short muscle developing trainings that take around 15 minutes. I have also found out that there are types of food that make me "puff" in an instant (like yeast dough, chips and beer), and types of food that make me feel full for a long time and loose weight fast (like dairy food). I have never had any problems with loosing weight after my pregnancies, I was actually very active during all of them which also helped alot. Its not that crazy trainings you do, but the constant activity during the day that makes you loose fat and stay slim :)
Your video is absolutely amazing! I love the approach that you've taken to break through your plateau and live a better, more healthier life. This is the stage that I want to get to!
This is fairly consistent with what I have found. If my weight loss seems to plateau then I usually will take a week where I dont focus as much on keeping my normal routine. Ill fudge a few numbers here or there on my calorie counting so I can eat more of what I enjoy. After doing that for a week I usually don't gain or lose anything and once I start my normal routine again its like the plateau never existed. Managed an average of 1.9 pounds per week since January of this year even though some weeks I had 0 loss or much lower amounts of loss. But I also try to sleep well. I also practice Intermittent Fasting which I think helps most in keeping my insulin levels down and giving me a solid reason not to grab random snacks throughout the day. It has helped me a ton.
I’ve implemented these tips for a few days and I’m proud to say that I’ve FINALLY broken through my plateau! It’ll take another few weeks or so to see some significant results though. I just wanted to thank you for your tips :)
Thank you... I wish I had found this video a year ago. I had dropped 95 lbs because of T2 diabetes followed by an extreme diet and lifestyle change. I went from 315 to 220 lbs, and then my body just stopped. Nothing I did made any difference, and I was stuck around 220 lbs for five months. I was working harder than ever... running faster and further, keeping my carbs below 50g per day, keeping my calories under 1500 / day... and nothing. And I got discouraged and gave up. I'm back up around 260 lbs, but I NEED to lose the weight. I want to get under 200 lbs... 175 was my ideal weight, but I was 22 years old then, I'm not sure I can do that again... but the weight loss and exercise reversed my T2 diabetes. I don't want it to come back. Thank you for this video. I will watch it many times.
This is so motivational for me. Everyday I always tell myself that I'll start with my weight-loss journey but thinking about the time I have left gets me stressed that I just end up overeating and telling myself that I'll just do it tomorrow coz I'm really tired. Looking back at my habits, most of the time I can already go to bed but I just go on about stressing about things.
Awesome Video. Thank you for the ideas. To summarize and paraphrase the teachings across three dimensions: 1. Food: Caloric Deficits + Strategic Refeed's Our bodies have evolved and they try to self-adjust to diets/shortage of food. To workaround this a periodic short normal eating cycle in betweend diets reboots the body to think the famine is over and helps lose more. 2. Sleep: Sleep well. Get up at the same time everyday. Will force you to sleep on-time since you will be sleepy by end of the day (practical since sleeping at the same time is a difficult habit to acquire by will power). 3. Exercise: Brisk Walking While strength training and HIIT workouts are good, Walking throughout the day e.g. 10k+ steps a day is more practically possible and leads to consistent weight loss
I NEEDED this! Thank you for this thorough and informative video. I've been intermittent fasting for months and seems to be going intermittent wrong direction. Now to try these steps. I expect to see good results! Thanks!
This is spot on!!!! I've been learning more and more about what this video contains and forsaking all the other bull dieting tips. Another important fact is, how important eating breakfast is! Fasting can ruin your metabolism. Our cortisol levels are highest upon waking up, that's what it's designed for. Over the length of the day it declines so its no longer present at night for us to go to bed, that's when melatonin kicks in. Eating breakfast in the morning within 30 minutes to an hour, helps lower that cortisol, fasting does not! And drinking coffee on an empty stomach boosts that cortisol. So, drink coffee AFTER breakfast! Eat a good satiating and balanced breakfast of protein, fats, and carbs...yes, carbs. Then wait about 4 hours before eating. Why? Because your body needs time to digest and allow your "migrating motor complex" to clean out any undigested food from the intestines, so you don't end up fermenting those foods and bloat. Eat about every 4 hours and absolutely nothing in-between, just water. If you eat a good balanced meal till you're full, you won't be hungry between those 4 hours. It has been helping me tremendously and I feel so much better. If you want to understand all this more, check out videos on Migrating Motor Complex, and pro-metabolic eating. Keep moving, stay busy!!
this... fasting slows everything down. i need to graze instead and when my body able to adapt and handle big loads of food, then my body will able to work properly and generate energy.. fasting makes me depressed. losing weight has never been a problem ever since, only gaining weight. i only try fasting because its a trend in the medical community and its promising benefits. but now i feel imbalanced.. my body needs to recalibrate because it no longer sends hunger hormones. im worried id become so thin or store fats to unwanted body parts instead like middle area
It definitely depends on the person though. I do intermittent fasting for 14-16 hours just to supplement all my other efforts and have noticed I don't get as hungry throughout the day. Everything I have read though agrees with not snacking though. But most of what I have read has focused on decreasing average insulin levels in the blood which snacking can definitely inhibit. Lost about 85 pounds so far.
@@handsomestrangr in one of her videos she mentions how intermittent fasting isn’t really why you’re loosing the weight, it again, is because you’re eating less calories. By not eating for a very long time and giving you only an allotted time to eat, you’re able to restrict the calories. If you ate the same calories during your eating window as you would without any fasting or diet, you wouldn’t lose weight with IF. With or without IF, you have to restrict calories to lose weight. I’ve done IF, but didn’t lose anything, just maintained. So I believe that theory to be correct. Nevertheless, great job losing 85lbs!!!! I bet it feels good to have come so far! :)
@@queenofspeights Yeah, sorry, that is what I was trying to convey. It has other benefits besides burning calories. For me, it decreases my hunger and gives me a period of restriction that I would otherwise fill with unnecessary food. And helps me keep my average insulin levels lower throughout the day which is what helps curb the hunger and helps with satiety. All I was referring to. Thanks!
Thank you so much! I've been stuck on my 110 lbs lost and not going any lower. I've been eating low as always and not seeing any results. I'll give this a try. Appreciate it! ❤️
Thank you so much for the video. I did the same mistakes as lucy and instead of losing weight i am gaining it. These tips really helped me. I'll definitely improve.
What I love about this video is that it just covers the basics. These are basics that we all should know and somehow forget. I often find that at least one of these basics I am neglecting. I start eating healthy and exercising, but the time taken in the gym and preparing meals normally results in my sleep suffering and the NEAT stuff reduces. Eventually I feel worn out and I start sleeping more but that’s often at the expense of good nutrition and exercise. So the only option I see is to get rid of the wife and kids so I have the time to focus on all three.😂
the second point is quite interesting.. i tend to workout and feel more energetic and fresh when i work out after taking a nap or after a good nights sleep. its on days i take naps that i feel like i can push myself a little further and exceed doing what i usually do
This relates SO MUCH to my current situation! It’s like after watching this video, the gates of heaven *finally* opened up! This is the exact video I was looking for this whole time, and I can’t *believe* I stumbled across it! I’ve prayed and prayed about my plateau situation, and God just plops this in *my lap.* THIS is why I was able to lose more weight after putting so much on and eating so much on vacation! I was literally just was doing an over-the-top version of re-feeding! Thank you so much! This has now opened my eyes to the fact that I no longer have to spend weeks teetering up and down .2 lbs for *FIVE* weeks straight! I can’t believe I didn’t see it before! 🤩
Honestly I cannot stress sleeping enough. I have had weeks when I would workout and stick to my diet perfectly and see no change because I was sleeping like shit. And then I would have weeks where I slept a lot and even skipped some workout days and ate greasy food and see my weight drop or stay the same for longer than I expected it to. Sleep is so important
Oh! Curves recommended this back in the day. If you plateau, eat regular for three days, and weigh daily to avoid huge jumps in poundage. Then back to the diet again. It works
I'm currently doing a type of fast(ADF), and this video made me realize how little sleep I'm getting (especially waking up to early shifts). My job is active and I tend to use a lot of energy-and I was trying to figure out why I was stalling weight loss recently. I also love the science behind the purposely increasing number on the scale to drop scientifically. I've accidently done it a few times, so this video really answered why I see major drops. I'll def watch more of your videos! new subscriber!
I'm doing ADF ad well. I tried 18 x 6 but it didn't work. Also this helps me sleep better, I can't say I'm not hungry but also I'm not struggling to focus or headaches. in the days I eat I don't measure, eat rice and potatoes but no junk food or drinks.
@@koraXro Rice and potatoes will spike your insulin levels and force your body to store your food as fat, reversing your weight loss. Maybe try low-carb foods instead.
Some takeaways from the ways that athletes periodize their training that are applicable to the average person: Do strength training 2-3 times per week, and HIIT only once per week. The rest of your activity should be low to moderate intensity, like walking or easy runs at an aerobic pace, Zone 2 heart rate in a 5 zone model, or below the first lactate threshold level. For the average man, it’s running at around 140 bpm or less. The other important thing to remember is, take a rest day each week, don’t exercise every single day. Also, it’s a good idea to take a rest week with decreased training volume and intensity once a month to allow the body to shed fatigue, similar to the way refeeding was highlighted in this video.
I followed a very similar path as the authors in this excellent video, however my focus is on specific athletic performance on a bicycle and running. Two years ago I was 240 pounds and was getting dropped regularly on bike rides with my buddies. So I began to start watching my diet and riding ore and saw the weight begin to come off. Then I started diving in to the subject of human performance which led me to Joe Friel’s work and books on structured training for triathletes. I wanted to become a time trialist, but in western Washington Time trials are nearly non-existant, and bike racing in general around here is slowly fading away. Triahtlons however are vibrant around here, and many if them feature Duathlon events (run-bike-run). Long story short, since last year when I started racing after a year of weight loss and losing my first 50 pounds, I went on to finish in the top-ten overall in every race, taking third overall last year at Columbia River Triathlon in Vancouver, Wa, and then recently in my hometown taking 1st place for my age group (6th overall) at Clash Miami. I’ve since lost an additional 20 pounds, for a total of 70 pounds lost and I will be turning 40 years old in the fall. My point is, we all have potential that we can unlock within our bodies so that we can live fuller and healthier lives. I encourage everyone to lean in resources such as @Coach Viva that use data-driven approaches to health and wellness because consistency is key in achieving your goals, and a plan that is tailored to your needs is an important part of the process. :)
@@Bicyclechris oh wow that’s great! I’m really happy for you! It also motivates me to take nester care of my health with me being much younger than you. Also did you happen to delete your previous comment I can’t seem to find it
Lucy's story is inspiring and shows that it's possible to break through weight loss plateaus without quick fixes or hacks. Her 3 strategic habits are a valuable resource for anyone looking to achieve their weight loss goals in a healthy and sustainable way.
I have never counted a calorie in my life. I have given up sugar, wheat and processed foods, five years now. The key for me has been to learn when I am actually hungry as opposed to just wanting to eat something.
I can attest to the sleep factor. During our 60 lbs weight loss journey is when we learned about the sleep quotient. The process though is rinse and repeat. If you forget about that part and a few other things you can end right back at the beginning which is frustrating.
I've tried to lose weight for years and read up on all kinds of things and your channel by far is the most impressive I've seen. How do you not have more subs??? You are amazing!
Wowwwwwww First Worry More About The Wake-up Time. Then The Going To Sleep Time. It’s So Darn True For Me. No More Sleeping Pills. I Sleep In A Room, Where Once The Sun Shine Comes Through I’m Awake. Plus I Take No More Naps. If I Get Sleepy, I Drink Water. Great Video!!!
I had been steadily putting on weight, and had reached a weight I thought I never would, at about 180 lbs. Thing was, I was never hungry, and they always say “Eat when you’re hungry”. I would happily wake up in the morning, not eat until 3 pm, then find myself not hungry for dinner. I knew I should start tracking what I ate, but was honestly terrified to do so, because I still somehow thought I was eating thousands of calories, and I didn’t want to know. When I finally decided to start tracking, I was *shocked* to find out I was only eating around 800 calories/day. For years. And this seemed normal to me. My metabolism was *destroyed*. So, my first order of business was to start force feeding myself, which was much harder than one would think. It’s really hard to eat when you’re never hungry. I would often find myself hunting for something - anything- to eat at the end of the day, just to bring myself up to My Fitness Pal’s minimum. Just by increasing my intake and walking daily, I went from 180 to 143 in 4 months. Lesson here is, eat!
Wow, how funny, after years of trying to lose weight I finally stumbled on a process that mirrors what Lucy discovered. 1. (lifestyle approach) I wanted a life that balanced my practice of Chi Gung, Kung Fu, weightlifting, eating vegetarian meals, and drinking wine on a regular basis with fine food. 2. I divided my exercises up from Monday to Friday so each day I did a portion of all the forms I wanted to first thing in the morning. 3. Monday to Friday for breakfast I ate a low-carb omelet (the "Egg Diet) of an omelet made from 4 eggs filled with low-carb veggies like mushrooms, onions, etc, and 28 grams of skim milk cheese, and drank a French press of fine coffee with a cup of milk. Plus I took a multivitamin so that I got all the vitamins my body wants each day. This gave me all the protein I needed for 24 hours (50 grams) so I knew I could just put up with hunger during the day and I wasn't being malnourished. 4. For lunch Monday to Friday I ate a salad I packed and carried that was sprinkled with 1 oz of olive oil, salt, and pepper, and 28 grams of skim milk cheese , plus I ate a Quest bar that has 20 grams of protein and 15 grams or so fiber. This gave me a boost and kept me full till dinner. 5. Monday to Friday I always set 1/3 of a cup of some kind of dry beans to soak overnight, then put them in the pressure cooker in the morning to cook on the timer later that day, usually with tomatoes, mushrooms, or corn, with different spices. Then I ate the bean dish with two servings of vegetables for dinner, and I felt full all night. 6. Later I learned we need even more than 50 grams of complete protein each day, so I added a 29 gram protein shake in the afternoon with 2% milk, 1 tablespoon of ground Chia, and 1 of ground Flax seed for Omega 3's. 7. For my "strategic refeed" on the first Saturday of each month I take a break, cook six servings of yummy foods (reasonable on the fat and carbs), and sip two bottles of wine all afternoon for six hours between 2pm and 8pm while eating the dishes I made earlier, then I enjoy the next day resting all day on Sunday. My body seems to appreciate the monthly flood of calories, and altogether it's never more than 3000 or 4000 calories on that feeding day, which is only around 1 pound of fat (1 pound fat = 3300 calories or so). On regular Saturdays and Sundays I just eat reasonable servings of whole grains (quinoa, brown rice, whole wheat, steel-cut oats) and sufficient vegetables and vegetarian sources of proteins. Since adopting this as my lifetime lifestyle I have been losing 2.5 pounds each week, enjoying filling meals, never feeling hungry, or if I do I know after my nutritious breakfast and lunch I technically don't need any more food so I just ignore the hunger till dinner time comes. And by doing all my exercise forms each morning 5 days a week I'm keeping flexible and muscular, even as I age. I can't believe how bad some other people my age look! Truly you need a plan to "Use it or Lose it" as a long-term goal in life, or your body WILL start to decay before you're done using it! Now I'm down 25 pounds from March (it's June now), and have 35 more to lose, which should all be gone by October. (I'm losing about 8 pounds a month, plus give 1 pound back for my wine-filled refeed day, so 7 pounds net loss per month on average, sometimes more, sometimes less. But since I'll live like this the rest of my life, it doesn't matter how fast the fat comes off, only that it's coming off each week). In the end, I re-invented Lucy's process. I guess anyone who masters life-long healthy living must have versions of everything in Lucy's list in some form or another. Congrats on your weight loss Lucy!
Thank you for sharing your experiences, it helps me a lot. I was feeling so bad about my weight loss results and now I feel so much better after watching your video.
Awesome. Lot's to unpack, plenty I relate to. Started my "recovery" journey back in Feb'22. Been somewhat same as what Lucy experienced, lots trial-errors-discovery. Started off trying to tame pre-diabetes and stumbled onto insulin resistance, metabolic dysfunction etc. Once I got that under wraps, and losing some 10kg, ta~da sarcopenia, muscles loss due to aging became apparent. Rebuilding skeletal muscles and overall muscles in the hope the gods of mobility would shine on me in the years ahead. Totally relate to the mismatch between sleep-exercise-food as mentioned in the video.
When I worked as a store manager in retail, I was walking at least 20,000 steps a day. I switched to an office job a little over a year ago and gained a ton of weight. I’m working on increasing my daily steps and exercising regularly now. I never realized how much walking affected my health and weight until I wasn’t doing it anymore.
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NOTE:
1. In the video, when I said "1 lb a day" I meant to say "1 lb a WEEK"!
2. Lots of people asking what "Refeed" meant in this video. It means eating at your maintenance calories for at least a week. Lucy did this whenever she plateaued (> 2 weeks of no progress) but didn't feel comfortable lowering her calories even more. This usually occurred once every 3-4 months for her.
no thanks just never heard of refeed
Would this work for someone who is insulin resistant/PCOS?
This is false, while metabolic adaptation is real, you will not stop losing weight at 1000 calories a day. Check out the Minnesota Starvation experiment. Also, funny how no one from the third world suffers from metabolic damage.
@@miacamacho1292 Some years ago some TH-camr named BioLayne would talk about “diet breaks” which seems the same or at least similar
@@hekewika Q
This is exactly what I follow.
HIIT thrice a week.
10 k steps everyday
Dinner before 9
And slow eating, chewing every morsel properly. More fruits and salad for summer.
I have been losing weight naturally. ✨
What worked for me is 20 hours fasting and 4 hours Eating (2 small meal) do it for 3-4months.
agree with this i do 10-15k steps a day. Dont forget sunlight, 20-30minute of sunlight a day the earlier the better, blue light is shown to decrease fat cells, so better metabolism esentially. I just eat 12-6.
slow eating I need to do more of
@@georgepierre3594 light decrease fat cells? what bullshit is that.
@@valent.327 not directly but vit D also plays a role I boosting up ur metabolism
Walking daily literally changed my life. I was 355 lbs about 9 months ago. My doctor told me walking was far better for losing fat than strenuous exercise, but both are important. She suggested I get a dog, so I would be motivated to walk more. Not just from taking the dog for walks, but also just going in the backyard and playing.
Since my house doesn't allow pets, she wrote me a letter for a support animal and I adopted a year old Border Collie mix. Border Collie's are very active, so I found myself taking him for longer and longer walks, as well as playing fetch and tug-of-war randomly throughout the day. Without changing much about the rest of my life, I've lost over 60 lbs in the last 9 months. Getting more exercise also helps me sleep better.
That's amazing! What a great suggestion from your doctor. Congrats to you!! 🎉 What's your dog's name?
@@jeanniefoodie His name is Diego. Border Collie/Australian Shepherd mix and far too smart for his own good. :p
This is a beautiful story! Animals are a blessing!
@@jeffl6394 They are amazing dogs! That is so cool, good on your Dr for helping you get a dog. They are great for making you more active and also mine ( Blue Heeler and a Red Heeler ) have improved my mental health massively!
We need more places that allow pets. They really do enrich our lives in more ways than 1
Metabolism boosters:
1. Refeed week to set metabolism rate 6:17 : our metabolism slows down after a caloric deficit. Refeed week i.e. increasing caloric intake for a week can reset metabolism rate
2. Sleep well 8:01 : target to get up at the same time every day, not to sleep at the same time every day
3. Increase non-exercise activity thermogenesis (NEAT) 12:03 : increase step count is more effective than formal exercise
None of that works. The amount your metabolism changes is insignificant.
@@peterwhitey4992sleep is extremely important
@@peterwhitey4992yeah that’s what I’m afraid of. I haven’t seen a single study that supports the refeeding theory
The last parts about increased movement/steps definitely does though.
Can you point to a single study that shows any statistically significant change in metabolism with these methods?
@@johnnypenso9574 Since I was only really interested in the topic of refeeding, that's the only one I looked up. And I found this study "High-protein diet prevents fat mass increase after dieting by counteracting Lactobacillus-enhanced lipid absorption" that seems to indicate it's not as simple as the video portrays.
However
Purely anecdotal, I have noticed that sleeping regularly is incredibly important for my weight management. I develop desperate food cravings when I have to change my sleeping hours - they differ from just being hungry (I can ignore that pretty easily) to a constant mental stress (much harder to ignore).
I can treat normal food cravings by being aware of my food fomo and promising myself that I can always have more/have something else if my scheduled meal doesn't fill me.
Sleep deprivation cravings are resistant to this method.
No idea whether there's research on this topic and no idea if I'm an outlier or the norm with this. But for me, it works so I do my best to stick to a regular sleep schedule.
And (still anecdotal) regular, normal movement seems to be more important for weight loss than high impact exercise. I can't help but look at the differences between Japan and the Western world.
Contrary to popular belief, a lot of Japanese convenience food is not healthier than Western convenience food. The important differences might lie in portion control, choice of beverages (so many empty calories right there) and how much people walk.
When watching any video on Japan, you notice how there's nearly always other people out and about. Makes sense when you have to walk to the public transportation, to work, to go shopping.
Especially in the US, this is often not the case. Some cities (NYC comes to mind, but there are others) have a strong tradition of both public transport and self-sufficient neighborhoods with shops and other amenities in walking distance. I would love to know if there's a measurable difference in obesity - and what other factors might play a role.
Most American cities and towns, though, require cars for your daily life and offer no space to reach your goals on foot. Even when distances would be manageable, there often are no sidewalks or bike paths. Or the neighborhood you'd pass through is not safe -.-
- - -
The thing about weight loss is that it's such a great way to make money. How much of the research we see is unbiased, how much of it is flawed? And how much research is never done because it doesn't get the funding?
At best videos like this offer inspirations that might work for some and not for others - and like every advice from the internet should be taken with a grain of salt.
This deserved more views. This is THE video for this topic. Nothing else beats this.
millions now ! success!
TL;DR:
1. She boosted the metabolism by doing refeeds
2. The super secret $3000 trick is to fix your sleep, by setting a fixed wake up time every day
3. Her additional boost came from increasing NEAT, by incorporating 10-15 minute walks throughout the day
Here, 15 minutes saved
What is Neat and refeed?
@@poutysun refeed is a period in a diet in which you eat more calories than the usual amount that you have set for yourself at that stage of the diet.
Neat is physical activity that you do as a part of your regular day activities and not a part of exercises that you do deliberately to work out
Thank you.
much appreciated!
i could have used this 15 minute to walk xD
This is so true! I am in my early 40s. Used to loose weight easily with calories restriction. With my current age, it has been such a struggle. I am skipping breakfast. Eating healthy. NOT counting calories. Walking 12000 step Daily, 4 times a week. When I plateau, I eat breakfast for 4 days. I lost 17 lbs over the last 7 weeks and I am 4 lbs from my weight loss goal.
Would like to know the answer to this as well 😊
So the key is exercise a lot daily?
@@5pctLowBattery skipping breakfast you expect headaches? No worry man, his tactic is good. I dont breakfasted for more than year, because it breaks my fast :)
How did you do it?
@@slax4884 he exactly wrote what he did.
Finally, there are fitness youtubers talking sense into people. Thank God. This video was not a disappointment like many others. Makes TOTAL sense.
Glad it made sense, Kokila!
by spreading fake news?
This comment is sarcastic lol
❤❤❤
@@vault29a I'm so curious to know the point here...
1. Strategic refeed to maintain weight so increase calories to Reset when you hit a plateau
2. Better sleep. Wake up same time daily and get sleep
3. More steps 10K-15K
You got it, Ambreen!
Thanks for the summary
I have compromised foot mechanics from a fused toe. How do I get steps without walking? Bike? Row?
What's reset?
I hate waking up at the same time daily 😭 i work a parttime job besides my study which means i dont have to get up at 6:30 everyday. I am not going to get up at 6:30 if i have college at 11:00 but if i need to start early at work i do..
Drop whatever you are doing and go read the book Womans’s weight loss secrets: the unspoken truth, its absolutely life changing, trust me on this
I love how this validates the difficulty/complexity of weight loss (we all struggle with the confusing, contradictory information available) but also has solutions that are well within reach.
Way more complicated than calories in, calories out
"It is just what happens when you get older" is what my family assumed when they saw my grand mother (living with us since she raised us lacking our mother) becoming increasingly tired and coughing a lil blood. Finally she had to go to hospital to make exams, she had terminal cancer and passed 2 weeks after. 2 weeks during which we did all we can for her because she stayed home as she wanted and died in front of me in her bed. Please people, stop thinking it is normal to become weaker and to be hurt while going older. You can finish your life being able to walk and work your life if you keep your form and don't poison yourself with shit. (and luck is a great factor too)
THANK YOU SO MUCH FOR THIS
Yeah I'm in my late 30s and thought for 4 years my fatigue,joint pain was normal. Even doctors said so. Worse is I gained weight due to being tired and in pain and eating unhealthy to compensate for lack of energy. Finally convinced a doctor to do an ana and now um going to see a specialist my test was high titers for speckled pattern which means more than 1 immune disease. I stopped eating processed foods and walked but now at a plateau because I'm too tired and in pain to do more. I also have ganglion costs on my ankles that my doctor claims is normal. May also possibly have lymphoma. I thought it was normal because doctors told me it was just getting older. I had to keep asking for tests. You're right we normalize it and suffer for years. My suggestion is if you think somethings wrong and your doctor doesn't listen get a second opinion,from a doctor who's used to dealing with patients with complex issues like internal medicine. Wish me luck that I get relief soon
It's NOT normal to become completely weak, sick, and frail just because you are old! And the best thing you can do to keep your body working is to keep moving it, even if it's just walking.
@helloitsme.5604 Best of Luck to you 🙏
Same with my stepgrandma but she was 99. When they detected it she also just lived another 2 weeks. The doctor said that even if they had found the cancer years before they wouldn't have done much because of her age. She could have died much earlier from becoming so weak from the treatment than from the cancer.
She had cancer to the stomach 😢
Actually followed these three steps accidentally when I started losing weight this January. I kept myself just below maintenance calories wise, woke up at roughly the same time every day for classes, and walked at least 10k a day, even if it was just pacing in my room while on a phone call. I dropped 20-25 pounds by April, and I’m picking back up on my routine now to lose even more. Great tips!
Congrats Tracelynn! Rooting for you!
I usually wake up between 5:40 am to 6 am Monday to Friday for the school, on weekends I get up at 8-9 am, is it okay to an weight loss goal?
@@rr0.046You’re probably not asking me, but it should be okay. That’s 5/7 of the week, and the weekend time isn’t too off from your weekday time!
If my routine is to wake up around 9 am everyday will it be the same as waking early in morning? Can i lose weight like that? Another thing is it possible to lose only by calorie deficit without any physical activities?
This explained EVERYTHING! I ate about 1700-2100 for refeeds and 1000-1200 (sometimes more) for daily and days that’s not busy. When I started just “moving more” my loss was AMAZING! Instead of workouts 30 min-2 hr per day. I ate more protein and it was amazing!! Love that this explains everything.
This is one of the best videos I have seen on healthy weight loss. In 2021, I lost 75 pounds from diet and exercise, but during that time, I learned so much about proper nutrition and healthy ways to lose weight. I was lucky and never hit a plateau, but I researched hard to find easier ways to lose the final 10-15 pounds. The most important thing I learned was to walk 10k steps every day. I really started seeing the weight decrease when I began walking more.
I’m in tears right now because I’ve felt so hopeless. I see people eating wayyyyyy more than I do, and they’re practically skeletons. I’m going to try all of these methods, and hopefully rebalance my whole system. This whole ordeal has made me so depressed, but now I see a small sliver of light 🙏🏾🙏🏾🙏🏾
I really don't think the skeleton look is appealing. I love balance.
I eat way more now than I did when I suffered from EDs. Watch a video about calorie density. Far more calories are in dried fruit, oil, and cheese than spinach or rice, for example. Search up: How to Lose Weight Without Losing Your Mind. Saved my life.
Please don’t listen to these coaches. They don’t know what they are talking about. Follow CICO ( calories in, calories out), 150 min cardio a week and possibly add in weight training. This will lead to weight loss.
@@peterwarner9530 I dunno - I believe most of the current trends in fitness and weight loss seem to endorse their methods. Intermittent fasting for example is another way to reduce calories yet maintaining a normal metabolic rate.
I hate these videos so so much. Just another video ”telling you exactly” how to lose weight without actually telling you how to do anything!!! The only thing you can take away from this video is sleep more and walk more which I didn’t need to watch this video to know. The refeeding thing… well that might work but it doesn’t tell you when to do it, how to do it, how many calories etc.. And why does it not mention that NO ONE should be eating only 1200 calories a day.. it’s starvation. Anyone who has ever tried to eat anywhere near that low knows what I’m talking about.
I have lost 20 Kgs over the period of 2 years by staying healthy and exercising. Now my weight has been plateaued over 6 months and dont see any difference. Now i will implement these ideas. Thanks for sharing this, this is exactly what i needed! Instant subbed!
Great video! I normally roll my eyes at 'boost your metabolism' videos because they so frequently lie and just try to sell you something that won't work, but this is accurate and actually useful information. Very refreshing to see!
Cheat code: Intermittent Fasting (16/8 pattern) and Walking 10,000 steps per day.
I did intermittent fasting for a while and some walking (I wasn't counting steps; it wasn't as much as 10,000). I also did low carb, I lost about 24 kilos (>50 pounds). That was 3 years ago. I stopped intermittent fasting and started eating a bit more carbs. I sadly regained 5 kilos over the years. Now I'm doing ketovore and I lost 6 kilos again.
Your body regulates your body weight using hormones. A key hormone is insuline. By eating less carbs, you can reduce insuline production, which makes it easier to lose weight.
@@GerbenWulffhow long did it take you to loose the 24kg?
@@Tanisha-lj4ei I think it took me about 7 months.
Depends on the person and their level of obesity. I did IF and it destroyed my metabolism and I completely plateaued after about 10-15lbs. I'm still 20lbs from my goal, and I'm struggling with undoing habits ("i have to eat breakfast now?") and resetting my metabolism.
I would say its a great way to start your journey, and you'll see bigger gains with IF if you have more to lose. But it isn't a lifestyle and knowing when to stop can be difficult. A cheat code yes, but a temporary one.
@@ezze-does-it Some people will disagree that IF is not a lifestyle. Some people have an 8 hour eating window long term, or even do Omad. I personally try to restrict my eating window a bit, but I'm usually at about 11 hours. No snacks after dinner.
I've been following you two since 2020, when I went on my own weightloss journey and lost 50lbs! I've done a decent job of keeping it off, but have noticed some weight starting to creep back up again. Life has been hectic and I've slacked on some of my most important habits (water, walking, etc). So glad to be watching these super valuable videos to get me back in the right headspace. Thanks, ladies! ❤
Can u please tell me how did u lose 50 lb....so that I can also follow 😢
I have the same issue. However I did go very strict on low fat foods
@@evagreta9022I have an online coach. Kept most of it off for 3 plus years. However I'm getting up in age
I'm happy for her that she lost weight with healthiest ways possible, on top of good knowledge & practice. I learnt so much from this video too!
So true. I was on vacation, which allowed me to get a lot more quality sleep and the weight melted off without me making any changes. It all came back as soon as I went back to work. This video might be the reason I kick the caffeine/preworkout routine. Sleep is important y'all!
Thanks for sharing Panduh206! Agreed on the importance of sleep.
Sleep has been the most important thing for me. You have to realize why tho. Your body enters a sort of maintence mode when your sleep. breaking down tissues and rebuilding them on a very small scale. Autophagia is the term and it only happens on a large scale when you enter the REM phase of sleep. So not only the quantity of sleep, but also the quality. you need to be able to sleep deeply. The kind of sleep were you look at the clock at 10pm, then black out and dont remember a thing until your alarm goes off at 6a. Its important to try to solve any issues that cause you to not be able to sleep deeply and enter REM cycles. I went so far as to install a window air conditioner so i can cheaply keep my bed room colder than the rest of the house without running up the utility bills (window units use a bare fraction of the power of a big central unit). and buy a good mattress and bedding. You spend 1/3 of your life in bed, it should be the highest quality object you own after your shoes where you spend the other 2/3rds of your life.
This is one of the best videos I have seen on this topic. It was simple, direct, backed by science, and gave examples. I hope a lot of people watch it and take it to heart.
Wow, thank you! Glad you found it valuable.
Agreed. It was also amazing to know what things I am already doing, and the "science" behind why it works.
@@CoachViva hi Coach.. i am77kilos now and i am 5'3 and a half. I am on night shift..
The walking stuff i could probably do.. like 5k steps.. but the sleep.. i am struggling..
Can u help me what to do?
For NEAT, house chores are the best thing to do if you don't have time to take a walk. Sweeping the floor, mopping, doing laundry by hands, doing the dishes, cleaning the window, cooking, etc. It seems boring at first, but you'll thank yourself later after getting a reward of a clean space and clean mind! You also get the job done. This also benefits yourself in the older days. You're used to do chores means you're way more active and you'll still able to move more even when you hit the 90, just like my grandma lol
My jaw just dropped . Lucy’s journey it’s exactly as mine, same calories , same exercises, same frustration, following what everybody says and NOT working. Very recently I found out what works for me it’s cardio, I get bored for walking so much so I run and in general I move more.
I noticed , few years ago I’ve never measured what I ate and I was super skinny , but I walked everywhere, since covid and remote job from home I gained 7 kilos and did everything said here ( hiit, weights , if, calorie counting, etc etc and nothing worked at least not for long time)
This month I’ve started a journey where I have to do ANY exercise EVERYDAY, from walking 10k steps ,running 5km, doing calisthenics or whatever I feel like in that day, but in general move more, walk more, use the stairs etc.
If anybody is interested I can update in July to see how it went
UPDATE 7/3/2022 --------------
From 1 to 15 of july (69kilos) I:
1. intermittent fasting 12 to 16 hours window (I've been doing this since november)
2. continued my diet as always (pretty healthy not a lot of snacks)
3. same hidration (maybe a little more)
4. walked from 6000 to 10000 EVERYDAY
5. calisthenics 2 or 3 times a week (I was already doing this before the month started)
RESULTS:
I didn't see much results, maybe my clothes fit a little better but Idk, my thoughs is I actually decreased the amount of exercise because I used to run (not consistenly but 1, 2 times a week) and do SOME hiit sometimes. The good part is I didn't gained weight and I got used exercise everyday. I gotta clarify I don't have a lot of weight to loose, 5 kilos aprox, I'm actually in a decent shape but I want to get back to my old body before covid lol.
Maybe I should walked more or do some more intense cardio or wait more (two weeks is not a lot of time) but I was feeling super motivated to have a change THIS month (I've been in a plateau for 5 months) and this is the moment I found the thing that changed everything.
Watching youtube I found this video of a girl who trained with Steve Zim, a trainer from Los Angeles, and I read his book, Superhero Nutrition, it's all about keeping the glucemic levels low. In the past I had really good results following this kind of "diets" and so I said to myself why not. I'll write down the top points about this way of eating but the best is you read it yourself (I found the pdf online, sorry if this is illegal in the US), and I gotta admit I didn't follow the diet 100% as the books tells, maybe 70 or 80%.
I read about cortisol too, so I made some changes in that aspect too, in case I was having a high cortisol level.
So, From 15 of july to 30 I:
1. Eat 3 times a day, NO SNACKING in between, not at all, only water.
2. minimum of 5 or 6 hours between meals.
3. Mostly low carbs, still had bread, rice, potato, but in smaller portions than before. I found some keto recipes really tasty.
4. No trans fat.
5. Train with at least 2 hours of empty stomach (I mean if I had lunch at 12:00, I could train at 14:00).
6. Same hidration (not so much really).
(The book also says no sugar, no artificial sugar but god I can't do that haha, I had a little chocolate 2 ,3 or 4 times a week (no more than 200kcal) and some other things, I don't want to make this update that long you should read it yourself. What I did follow 100% is the time between meals and before training )
About cortisol:
7. I left intermittent fasting
8. No coffee
9. 8 hours of sleep (I used to sleep 6 hours max)
About training:
10. calisthenics as always (2 or 3)
11. added some weight training for legs (not a lot actually but I could felt it haha)
12. Running 4 times a week, 30 minutes. (the book explains that only diet and strength training is not enough)
13. Still moved everyday, sometimes harder
And guess what, I lost 2 kilos in 2 weeks and still have my muscles, my clothes fit A LOT better and I fit in some old jeans, I'm impressed and super happy I can't believe it. Also I got used to train more days a week, I actually enjoy running but it can be cycling, walking, or rollerskating for you. I'm eating a lot more healthy and learned new tasty recipes :)
CONCLUSIONS:
I think keeping the glucemic levels low works
Mooving more is mandatory to burn the excess calories and fat (find what you actually enjoy, if not you won't stay consistent) At first I didn't feel like walking everyday but I ended up loving it. I left walking behind because it took me a lot of time and changed it to running.
I think working out when your glucemic is low works to burn fat.
about me:
33 yo woman, 169cm height and 67kilos weight (now). sedentary job and I don´t count calories, but eat mostly healthy.
yes it would be great to hear news from your story too!
'Movement is life" - 100%
I am going through the same journey! Literally same amount of calories, my fitness pal, working out regularly, I don't see much improvement. We can do this together!
Yes please do! I’m doing HIIT 3 days a week and walking for at least 30 minutes a day goal is 15lbs in 4 months let’s gooo we got this!
@@gumii5051 Great! I've been walking everyday since the month started and plan to keep on doing (I also do calisthenics 3days a week but that's before june started).
I tried to add some hiits but I wasn't in the mood, probably next week I add some
Very true about the 20k steps! I went to Japan for vacation and went from 120 to 114 lbs in 2 weeks. I clocked in an average of 20k steps a day because I used mass transportation. I ate whatever I wanted (almost all healthy food over there) and still couldn't believe I lost a ton of weight.
Same happened to me while I was in Korea! I usually don’t walk regularly but due to my trip there I explored a lot and was walking an average of 8k steps per day over the cours of 6 weeks!
Loosing weight had been my goal prior to the trip and I was surprised to have lost about 4kg in thise weeks all the while eating everything I wanted..
Unfortunately I gained the weight back since my diet didn’t change but still a great revelation 🤣
This was so informative and the fact that it's a lived experience backed by science makes it all the more compelling. Thank you for sharing your hardwork.
Hey Iris. I'm glad you found it informative! Thanks for the kind words.
Backed by what science? Where is the link to the science? Mmm not one...does have a disclaimer though>>>DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only. No official health & fitness advice is being given. Never listen to anyone online who tells you to not check with a professional!
AH SAME
After years of intermittent and restricted diet
When I am eating normal Home made foods or sometimes anything
I can't lose the cat no matter if I started doing those weights instesd of Hiit
Recent scientific papers show that metabolism doesn’t change as easily or slow until far later in life than previously thought. This is nothing but a single anecdote. Nothing scientific about it. 😂
i mean even fat activists rethoric is backed by science (they cherry picked from studies to support their narrative).
I used to be really overweight. Then I also reduced my weight, countless people told me to lose weight and it got unbearable I was only 50+kg yet I felt like I had too much on my shoulder. Now I am so happy with my body and love my healthy eating style I truly appreciate myself for the changes made in my life.
Wanna say that weight doesn’t define you guys .. in my case it was a vigorous reaction since it gave me very dark thoughts. You guys got this lose weight healthily and remember your inner beauty !
Great video. These findings reflect my own experiences with weight loss. Re-feeding, as you're calling it, is an incredibly powerful tool, both physically as you're discussing here but also mentally, which is huge.
guy montag? tf you doin here? aren’t you supposed to be buring books?
I lost 23lbs in 2.5 months by eating 1300 calories per day and also walk 1 mile and running 4 miles every day. I dropped from 150lbs to 127lbs. The important thing is to make sure you get good SLEEP. I used to sleep at midnight but now I'm in the sack by 10:30pm. This part was key for me. I didn't have to go on keto or cut out all carbs. However, I did cut out all soda. I used to drink a soda a day but I haven't touched one in months. I cook every meal because it lets me control my calories better and everything I made is fresh or whole foods. No junk. I'm actually stopping this regime because I was becoming underweight. Mind you, I'm over 40 years old at 5'7". I actually hit 125.1lbs at one point but decided to start eating more to get back to a healthier weight. I'm eating 1500 calories per day and only running 5 miles every other day to maintain my weight at 127lbs.
1500 is your BMR (if you were in a coma). You should be burning 300-700 more depending on activity.
This is the most trustable, most factual, and most detailed explaination on weight loss! Thank you for making this video!
Wow! This is the most interactive, real and honest thing about losing weight. And not boring i might add! Great job!
This was a really awesome video. I’ve lost 30 pounds and plateaued and I recently realized what the video stated: I was barely eating anything to fuel my body, not getting enough sleep, and started taking body pictures to keep track of progress, not just looking at the scale. I go for long walks 2-3 a week, and the rest I do cardio mixed with strength training, and I Started losing fat.
What all did u do to lose the 30? And how long did it take ?
Scale isn’t the most important thing in the world for sure. Body picture could potentially show changes sooner because while added muscle and decreased might not show on the scale, you’ll definitely see a physical difference.
That is the one thing in the video that isn’t the healthiest for all people is constant weight monitoring. Helpful to know when you’ve plateaud but can lead to an unhealthy obsession if you aren’t doing well mentally.
hate to burst your bubble but you didn't plateau by not eating enough...
@@jimsturthow do you know that? What makes you say that? You don’t know how much or how little they weee eating ?
This is the most helpful fitness video I’ve ever watched. Wish I could have found it a lot sooner, I’ll be off on my own this summer for the first time so I’ll definitely to try implement this to stop my current slump in activity and hopefully help my sleep and maybe mental health as well.
THANK YOU!
1. Sleep and rest: Wake up at the same time everyday. See 11:25
2. Slow activities to speed up metabolism (NEAT)
3. Strategic refeeds after a period of calorie restriction
Thanks, this new information I will follow.
Wow! What a gem! So much information, no bullshit! I have hit a plateau after losing 4 kilos, making moderate exercise, but yeah the sleep thing makes sense especially in relation to insulin resistance! Thanks guys! keep up the good work!
This was the most encouraging weight loss video I've ever seen.
Amazing video. Went straight to the point. I could never watch through a whole video in this topic but I watched this video completely. Was very informative ✨
Glad you found it informative!
Not me watching this instead of sleeping
Coachviva, i discovered your channel yesterday night. Took detailed notes between your 4 backbone steps and the tips provided in this video. Here on youtube, I create videos updating about my 60lb weight loss journey. I am a trauma survivor and have binge eating disorder/ADHD, so im new to natural long lasting weight loss. Its been a frustrating 4 years.... im excited to see where this new information will take me! Thank you for the time and effort you put into creating your videos!!
The amount of dedication and effort lucy have putten to study how humans can lose weight is just FASCINATING !!
Oooh, I’m definitely upping my NEAT now! You guys are amazingggg! Thanks for sharing these tips with us! ✨
NEAT is neat! Happy to help, Rezzie ❤️
I feel as if this video was made for me! I have been struggling with weight plateau, and trying various things as Lucy did with little luck. Plus, my sleep has not been good. Thank you, thank you, thank you for this most important information!!! xo
Have you overcome your weight plateau?
Starts at 5:00
Thank u
Thank you!
Resume of the 3000€ program and the video: exercise, diet and sleep. You are welcome.
Great video, no advertisements, over complicated methods, straight to the basic fundamental things to heath and loose weight.
What an amazing video! This really put together so many weight loss theories and explained why alone they might not work. I’ve over fasted and accidentally lowered my metabolism. Trying to cycle on feeding and fasting days from now. Loved the straight forward science information approach to this. Not the slickest video production but the message is strong which is the most important part.
I'm glad this video helped put things together for you!
one problem is that the word "fasting" has been bastardized, it should mean no eating and drinking only water, not drinking juice, etc. "fasts"
Alternate day fasting has been shown to be very effective for a lot of people, and long term too (over a year). That said, some people have trouble with gorging themselves on feeding days so it's not for everyone.
🌟A very well put together informative video ladies. 🌟 I have been down this path. I have lived nearly ALL of my life OMAD , Sleep deprived, realised that I chronically under eat, have zero appetite & am always too busy to make time to eat. These days I am learning how to eat at least twice a day, & sleep better .
I had shocked all of my gym trainers by my severe diet regime...25g carbs to none keto then carivore , easily well under 800 calories a day, frequent 3 - 4 day fasts & heavy training still a weight plateau with plenty of pudding to spare. So much frustration. Learnt that a starved stressed body DOES NOT WANT TO SHED WEIGHT...IT THINKS I AM TRYING TO SURVIVE A FAMINE.🙄
I have been reading about re-feeding & healing my metabolism. Sleep was key & protein consumption. Re-feeding for a period of time before cutting calories to jump start weight loss again is very much practiced in the body building industry.
Really had to laugh at the label reading, macro calculations etc...been there done that....🤣😂
Glad you're figuring things out and progressing!
48 h fasting is the way when the weight drop stops. i lose constant weight during my healthy keto diet + omd + long walks....lose 22 kg in 4 months. it is very easy.
Thanks for giving us this information for free on youtube I'm beyond grateful.
Wow! I am so pleasantly surprised! This is probably the one and only video that uncovers the secrets! The whole video is full of details, suggestions, explanations, and visible results. All is super clear and you exactly get the reasons that cause to slow metabolism. I love it and give it a thumb!
Love the presentation. So true on so many points. I am in the scary refeed week after stalling for two months, then going through 2 emergency surgeries due to gallbladder issues (one doc said fast weight losss is often connected with that...ugh) then trying to get back on track and stalling all over again - one positive is that you learn a lot about the body you are in!
This is super informative. I have gained and lost weight my whole life. And hit plato multiple of times. I am currently not doing any weightloss training and eating everday normal foods. I have also gained weight. This video is making me want to try making my health better again. The last part in this video I didn't know at all. I will try to incorporate this into my lifestyle in the future.
Thanks for sharing, Oceaneria. Go for it & I hope you see progress. Good luck!
@@CoachViva Thanks for all the info and encouragement😀
My journey right now exactly. At 39, it isn't a vanity only thing....it's a health thing. I used to intermittent fast to lose weight and that stopped working. I would lose weight but my body fat percentage was going up....which meant i was losing muscle. Now I eat 5-6 times a day. My body is warmer now. I'm sleeping better. All signs my metabolism is picking up. My calorie cut is small. I am in it for the long haul.
Congratulations Carmaela! This is excellent to hear. Thank you so much for sharing this story and inspiring the people here
IF depends on what you eat and when. Also if doesnt really work for women
What do you mean by 'warmer'?? Thank you.
@@elenamanley5509 When you lose weight too quickly (muscle) you have this constant feeling of being cold even if it’s not cold outside.
Even in summer nights , I would feel it being colder than it was and always wearing a sweater or shawl.
I just discovered you, and saw 2 videos and I already can affirm that you are the best fitness TH-camrs. Thanks for the perfect explanations 🙏🏻
I found this extremely helpful - especially the insight into eliminating insomnia by waking up at the same time instead of sleeping at the same time. That tip blew my mind! Thank you for sharing this.
This does work as I've only seen results from dieting before when I increased my calorie intake whenever i lost nearly 10 pounds, honestly it made me lose weight healthily over a short period of time
Congratulations on your success!
This is a great summary of what it took me a year of trial and error, working with a personal trainer, and the side effects of my husband studying for his NASM personal trainer certification and him helping me troubleshoot. Oh man I wish I had seen this video back in 2021 lol. I had to subscribe as a high five, great content.
I lost 5kg the first month alone when I started taking care of the dog, taking him out and doing all the chores on foot. Had less time to eat more.
Second successful weight loss happened with the particular diet for arthritis, lost 4kg in 4 weeks with three meals: no sugar, no dairy, white flower carbs, no red meat, no alcohol, no frying.
Second successful weight loss: Intermittent fasting (16 hours and more) with one small meal and one big and nothing in between: 200g per day loss guaranteed.
*This comment is not only for this one video, but many of your videos I’ve watched! *
You are the first one that I've seen include EVERYTHING in videos. From inflammatory food, periods, cravings, sleep, muscle growth and small habits.
I've watched so many videos about fat loss, health, and science around exercising to increase metabolism/muscle. While they were very knowledgeable, they always lacked some factors to implement in real life with normal life (a life that is not centered around gym workouts and looking good.).
I am so so grateful to see female science (muscle growth/periods etc.) applied to your methods and also to see it work on Asian people (Generally somewhat small body frame type = lower metabolism) was really motivating.
Thank you so so much for what you do!!
Love from Japan xx
Yup walking alot is a life changer! I am 37 I have 3 kids. My weight is 56kg. I do around 15000-25000 steps per day. I do this for over 18 years (even during pandemic I was doing 6-7km walks with my sons). Also 2 times a week I run for around 10km, do 1 HIIT training and 2-3 short muscle developing trainings that take around 15 minutes. I have also found out that there are types of food that make me "puff" in an instant (like yeast dough, chips and beer), and types of food that make me feel full for a long time and loose weight fast (like dairy food). I have never had any problems with loosing weight after my pregnancies, I was actually very active during all of them which also helped alot. Its not that crazy trainings you do, but the constant activity during the day that makes you loose fat and stay slim :)
Your video is absolutely amazing! I love the approach that you've taken to break through your plateau and live a better, more healthier life. This is the stage that I want to get to!
This is fairly consistent with what I have found. If my weight loss seems to plateau then I usually will take a week where I dont focus as much on keeping my normal routine. Ill fudge a few numbers here or there on my calorie counting so I can eat more of what I enjoy. After doing that for a week I usually don't gain or lose anything and once I start my normal routine again its like the plateau never existed. Managed an average of 1.9 pounds per week since January of this year even though some weeks I had 0 loss or much lower amounts of loss. But I also try to sleep well. I also practice Intermittent Fasting which I think helps most in keeping my insulin levels down and giving me a solid reason not to grab random snacks throughout the day. It has helped me a ton.
I’ve implemented these tips for a few days and I’m proud to say that I’ve FINALLY broken through my plateau! It’ll take another few weeks or so to see some significant results though. I just wanted to thank you for your tips :)
Still a beleiver 8 months later?
Im about to give this a shot myself.
Thank you... I wish I had found this video a year ago. I had dropped 95 lbs because of T2 diabetes followed by an extreme diet and lifestyle change. I went from 315 to 220 lbs, and then my body just stopped. Nothing I did made any difference, and I was stuck around 220 lbs for five months. I was working harder than ever... running faster and further, keeping my carbs below 50g per day, keeping my calories under 1500 / day... and nothing. And I got discouraged and gave up.
I'm back up around 260 lbs, but I NEED to lose the weight. I want to get under 200 lbs... 175 was my ideal weight, but I was 22 years old then, I'm not sure I can do that again... but the weight loss and exercise reversed my T2 diabetes. I don't want it to come back.
Thank you for this video. I will watch it many times.
this is incredible information. all the points hit are REALLY good and i've never seen them all in one place like this or covered so well.
Most of the time it’s as simple as eat well, sleep well, and workout well. I wish they taught more things health and fitness in schools.
The most informative 15 mins of the day.🎉
This is so motivational for me. Everyday I always tell myself that I'll start with my weight-loss journey but thinking about the time I have left gets me stressed that I just end up overeating and telling myself that I'll just do it tomorrow coz I'm really tired. Looking back at my habits, most of the time I can already go to bed but I just go on about stressing about things.
Install headspace or calm... there s a book of headspace too
Awesome Video. Thank you for the ideas.
To summarize and paraphrase the teachings across three dimensions:
1. Food: Caloric Deficits + Strategic Refeed's
Our bodies have evolved and they try to self-adjust to diets/shortage of food.
To workaround this a periodic short normal eating cycle in betweend diets reboots the body
to think the famine is over and helps lose more.
2. Sleep: Sleep well. Get up at the same time everyday.
Will force you to sleep on-time since you will be sleepy by end of the day
(practical since sleeping at the same time is a difficult habit to acquire by will power).
3. Exercise: Brisk Walking
While strength training and HIIT workouts are good,
Walking throughout the day e.g. 10k+ steps a day is more practically possible and leads to consistent weight loss
LOVE this presentation - very clever and makes such sense. The graphics are terrific - thank you!
I NEEDED this! Thank you for this thorough and informative video. I've been intermittent fasting for months and seems to be going intermittent wrong direction. Now to try these steps. I expect to see good results! Thanks!
This is spot on!!!! I've been learning more and more about what this video contains and forsaking all the other bull dieting tips. Another important fact is, how important eating breakfast is! Fasting can ruin your metabolism. Our cortisol levels are highest upon waking up, that's what it's designed for. Over the length of the day it declines so its no longer present at night for us to go to bed, that's when melatonin kicks in. Eating breakfast in the morning within 30 minutes to an hour, helps lower that cortisol, fasting does not! And drinking coffee on an empty stomach boosts that cortisol. So, drink coffee AFTER breakfast! Eat a good satiating and balanced breakfast of protein, fats, and carbs...yes, carbs. Then wait about 4 hours before eating. Why? Because your body needs time to digest and allow your "migrating motor complex" to clean out any undigested food from the intestines, so you don't end up fermenting those foods and bloat. Eat about every 4 hours and absolutely nothing in-between, just water. If you eat a good balanced meal till you're full, you won't be hungry between those 4 hours.
It has been helping me tremendously and I feel so much better. If you want to understand all this more, check out videos on Migrating Motor Complex, and pro-metabolic eating.
Keep moving, stay busy!!
this... fasting slows everything down. i need to graze instead and when my body able to adapt and handle big loads of food, then my body will able to work properly and generate energy..
fasting makes me depressed. losing weight has never been a problem ever since, only gaining weight.
i only try fasting because its a trend in the medical community and its promising benefits.
but now i feel imbalanced.. my body needs to recalibrate because it no longer sends hunger hormones.
im worried id become so thin or store fats to unwanted body parts instead like middle area
It definitely depends on the person though. I do intermittent fasting for 14-16 hours just to supplement all my other efforts and have noticed I don't get as hungry throughout the day. Everything I have read though agrees with not snacking though. But most of what I have read has focused on decreasing average insulin levels in the blood which snacking can definitely inhibit. Lost about 85 pounds so far.
@@handsomestrangr in one of her videos she mentions how intermittent fasting isn’t really why you’re loosing the weight, it again, is because you’re eating less calories. By not eating for a very long time and giving you only an allotted time to eat, you’re able to restrict the calories. If you ate the same calories during your eating window as you would without any fasting or diet, you wouldn’t lose weight with IF. With or without IF, you have to restrict calories to lose weight. I’ve done IF, but didn’t lose anything, just maintained. So I believe that theory to be correct.
Nevertheless, great job losing 85lbs!!!! I bet it feels good to have come so far! :)
@@queenofspeights Yeah, sorry, that is what I was trying to convey. It has other benefits besides burning calories. For me, it decreases my hunger and gives me a period of restriction that I would otherwise fill with unnecessary food. And helps me keep my average insulin levels lower throughout the day which is what helps curb the hunger and helps with satiety. All I was referring to. Thanks!
@@handsomestrangr ok gotcha!!! I guess it is a good vessel to use for calorie restriction and it’s other benefits.
Did I just watch a TH-cam video of a TH-cam video?
This is the 1 million $ video for people who are trying to lose weight. Thank you so much.
Great advice! Everything solid and scientifically accurate! Cheers from a doctor!
1. increase calories to boost metabolism b4 calorie deficit
2. sleep & rest
3. walk more (10k+ steps)
4. strength training
Thank you so much! I've been stuck on my 110 lbs lost and not going any lower. I've been eating low as always and not seeing any results. I'll give this a try. Appreciate it! ❤️
How did it work
Thank you so much for the video. I did the same mistakes as lucy and instead of losing weight i am gaining it. These tips really helped me. I'll definitely improve.
You're welcome, Shreya123! Thanks for the kind words.
Very informative video.
What I love about this video is that it just covers the basics. These are basics that we all should know and somehow forget. I often find that at least one of these basics I am neglecting. I start eating healthy and exercising, but the time taken in the gym and preparing meals normally results in my sleep suffering and the NEAT stuff reduces. Eventually I feel worn out and I start sleeping more but that’s often at the expense of good nutrition and exercise. So the only option I see is to get rid of the wife and kids so I have the time to focus on all three.😂
Wow - your channel is easily the best channel for weight loss content ! I have been binge watching your videos and love it !
the second point is quite interesting.. i tend to workout and feel more energetic and fresh when i work out after taking a nap or after a good nights sleep. its on days i take naps that i feel like i can push myself a little further and exceed doing what i usually do
This relates SO MUCH to my current situation! It’s like after watching this video, the gates of heaven *finally* opened up! This is the exact video I was looking for this whole time, and I can’t *believe* I stumbled across it! I’ve prayed and prayed about my plateau situation, and God just plops this in *my lap.* THIS is why I was able to lose more weight after putting so much on and eating so much on vacation! I was literally just was doing an over-the-top version of re-feeding! Thank you so much! This has now opened my eyes to the fact that I no longer have to spend weeks teetering up and down .2 lbs for *FIVE* weeks straight! I can’t believe I didn’t see it before! 🤩
thats crazyyy because God has done this for me as well, yesterday as well, thats crazy God is so goodddd!!
Honestly I cannot stress sleeping enough. I have had weeks when I would workout and stick to my diet perfectly and see no change because I was sleeping like shit. And then I would have weeks where I slept a lot and even skipped some workout days and ate greasy food and see my weight drop or stay the same for longer than I expected it to. Sleep is so important
Oh! Curves recommended this back in the day. If you plateau, eat regular for three days, and weigh daily to avoid huge jumps in poundage. Then back to the diet again. It works
What a gem of a video. Thank you so much for sharing your journey!
I'm currently doing a type of fast(ADF), and this video made me realize how little sleep I'm getting (especially waking up to early shifts). My job is active and I tend to use a lot of energy-and I was trying to figure out why I was stalling weight loss recently. I also love the science behind the purposely increasing number on the scale to drop scientifically. I've accidently done it a few times, so this video really answered why I see major drops. I'll def watch more of your videos! new subscriber!
Glad it connected a lot of dots behind the things you've observed. It's so amazing when that happens!
Oh u
I'm doing ADF ad well. I tried 18 x 6 but it didn't work. Also this helps me sleep better, I can't say I'm not hungry but also I'm not struggling to focus or headaches. in the days I eat I don't measure, eat rice and potatoes but no junk food or drinks.
@@koraXro Rice and potatoes will spike your insulin levels and force your body to store your food as fat, reversing your weight loss. Maybe try low-carb foods instead.
Some takeaways from the ways that athletes periodize their training that are applicable to the average person: Do strength training 2-3 times per week, and HIIT only once per week. The rest of your activity should be low to moderate intensity, like walking or easy runs at an aerobic pace, Zone 2 heart rate in a 5 zone model, or below the first lactate threshold level. For the average man, it’s running at around 140 bpm or less. The other important thing to remember is, take a rest day each week, don’t exercise every single day. Also, it’s a good idea to take a rest week with decreased training volume and intensity once a month to allow the body to shed fatigue, similar to the way refeeding was highlighted in this video.
Thanks for sharing Chris H.!
Thank You
For strength training can I do body weight workouts? I do not have access to the gym right now
I followed a very similar path as the authors in this excellent video, however my focus is on specific athletic performance on a bicycle and running. Two years ago I was 240 pounds and was getting dropped regularly on bike rides with my buddies. So I began to start watching my diet and riding ore and saw the weight begin to come off. Then I started diving in to the subject of human performance which led me to Joe Friel’s work and books on structured training for triathletes. I wanted to become a time trialist, but in western Washington Time trials are nearly non-existant, and bike racing in general around here is slowly fading away. Triahtlons however are vibrant around here, and many if them feature Duathlon events (run-bike-run). Long story short, since last year when I started racing after a year of weight loss and losing my first 50 pounds, I went on to finish in the top-ten overall in every race, taking third overall last year at Columbia River Triathlon in Vancouver, Wa, and then recently in my hometown taking 1st place for my age group (6th overall) at Clash Miami. I’ve since lost an additional 20 pounds, for a total of 70 pounds lost and I will be turning 40 years old in the fall. My point is, we all have potential that we can unlock within our bodies so that we can live fuller and healthier lives. I encourage everyone to lean in resources such as @Coach Viva that use data-driven approaches to health and wellness because consistency is key in achieving your goals, and a plan that is tailored to your needs is an important part of the process. :)
@@Bicyclechris oh wow that’s great! I’m really happy for you! It also motivates me to take nester care of my health with me being much younger than you. Also did you happen to delete your previous comment I can’t seem to find it
Lucy's story is inspiring and shows that it's possible to break through weight loss plateaus without quick fixes or hacks. Her 3 strategic habits are a valuable resource for anyone looking to achieve their weight loss goals in a healthy and sustainable way.
I have never counted a calorie in my life.
I have given up sugar, wheat and processed foods, five years now.
The key for me has been to learn when I am actually hungry as opposed to just wanting to eat something.
Thank you for this, I had the same issues with my slow metabolism.
Hope you're doing well in rebooting your metabolism, Brittany!
I can attest to the sleep factor. During our 60 lbs weight loss journey is when we learned about the sleep quotient. The process though is rinse and repeat. If you forget about that part and a few other things you can end right back at the beginning which is frustrating.
I've tried to lose weight for years and read up on all kinds of things and your channel by far is the most impressive I've seen. How do you not have more subs??? You are amazing!
Aww, thanks Chelsea! Glad our videos help.
Wowwwwwww
First Worry More About The Wake-up Time.
Then The Going To Sleep Time.
It’s So Darn True For Me.
No More Sleeping Pills.
I Sleep In A Room, Where Once The Sun Shine Comes Through I’m Awake.
Plus I Take No More Naps.
If I Get Sleepy, I Drink Water.
Great Video!!!
I had been steadily putting on weight, and had reached a weight I thought I never would, at about 180 lbs. Thing was, I was never hungry, and they always say “Eat when you’re hungry”. I would happily wake up in the morning, not eat until 3 pm, then find myself not hungry for dinner. I knew I should start tracking what I ate, but was honestly terrified to do so, because I still somehow thought I was eating thousands of calories, and I didn’t want to know. When I finally decided to start tracking, I was *shocked* to find out I was only eating around 800 calories/day. For years. And this seemed normal to me. My metabolism was *destroyed*. So, my first order of business was to start force feeding myself, which was much harder than one would think. It’s really hard to eat when you’re never hungry. I would often find myself hunting for something - anything- to eat at the end of the day, just to bring myself up to My Fitness Pal’s minimum. Just by increasing my intake and walking daily, I went from 180 to 143 in 4 months. Lesson here is, eat!
Wow, how funny, after years of trying to lose weight I finally stumbled on a process that mirrors what Lucy discovered.
1. (lifestyle approach) I wanted a life that balanced my practice of Chi Gung, Kung Fu, weightlifting, eating vegetarian meals, and drinking wine on a regular basis with fine food.
2. I divided my exercises up from Monday to Friday so each day I did a portion of all the forms I wanted to first thing in the morning.
3. Monday to Friday for breakfast I ate a low-carb omelet (the "Egg Diet) of an omelet made from 4 eggs filled with low-carb veggies like mushrooms, onions, etc, and 28 grams of skim milk cheese, and drank a French press of fine coffee with a cup of milk. Plus I took a multivitamin so that I got all the vitamins my body wants each day. This gave me all the protein I needed for 24 hours (50 grams) so I knew I could just put up with hunger during the day and I wasn't being malnourished.
4. For lunch Monday to Friday I ate a salad I packed and carried that was sprinkled with 1 oz of olive oil, salt, and pepper, and 28 grams of skim milk cheese , plus I ate a Quest bar that has 20 grams of protein and 15 grams or so fiber. This gave me a boost and kept me full till dinner.
5. Monday to Friday I always set 1/3 of a cup of some kind of dry beans to soak overnight, then put them in the pressure cooker in the morning to cook on the timer later that day, usually with tomatoes, mushrooms, or corn, with different spices. Then I ate the bean dish with two servings of vegetables for dinner, and I felt full all night.
6. Later I learned we need even more than 50 grams of complete protein each day, so I added a 29 gram protein shake in the afternoon with 2% milk, 1 tablespoon of ground Chia, and 1 of ground Flax seed for Omega 3's.
7. For my "strategic refeed" on the first Saturday of each month I take a break, cook six servings of yummy foods (reasonable on the fat and carbs), and sip two bottles of wine all afternoon for six hours between 2pm and 8pm while eating the dishes I made earlier, then I enjoy the next day resting all day on Sunday. My body seems to appreciate the monthly flood of calories, and altogether it's never more than 3000 or 4000 calories on that feeding day, which is only around 1 pound of fat (1 pound fat = 3300 calories or so).
On regular Saturdays and Sundays I just eat reasonable servings of whole grains (quinoa, brown rice, whole wheat, steel-cut oats) and sufficient vegetables and vegetarian sources of proteins.
Since adopting this as my lifetime lifestyle I have been losing 2.5 pounds each week, enjoying filling meals, never feeling hungry, or if I do I know after my nutritious breakfast and lunch I technically don't need any more food so I just ignore the hunger till dinner time comes. And by doing all my exercise forms each morning 5 days a week I'm keeping flexible and muscular, even as I age. I can't believe how bad some other people my age look! Truly you need a plan to "Use it or Lose it" as a long-term goal in life, or your body WILL start to decay before you're done using it!
Now I'm down 25 pounds from March (it's June now), and have 35 more to lose, which should all be gone by October. (I'm losing about 8 pounds a month, plus give 1 pound back for my wine-filled refeed day, so 7 pounds net loss per month on average, sometimes more, sometimes less. But since I'll live like this the rest of my life, it doesn't matter how fast the fat comes off, only that it's coming off each week).
In the end, I re-invented Lucy's process. I guess anyone who masters life-long healthy living must have versions of everything in Lucy's list in some form or another. Congrats on your weight loss Lucy!
Thank you for sharing your experiences, it helps me a lot. I was feeling so bad about my weight loss results and now I feel so much better after watching your video.
This is probably the BEST weight-loss video on TH-cam! It puts all of the things to live an actual healthy lifestyle in one place.
Awesome. Lot's to unpack, plenty I relate to.
Started my "recovery" journey back in Feb'22. Been somewhat same as what Lucy experienced, lots trial-errors-discovery.
Started off trying to tame pre-diabetes and stumbled onto insulin resistance, metabolic dysfunction etc. Once I got that under wraps, and losing some 10kg, ta~da sarcopenia, muscles loss due to aging became apparent.
Rebuilding skeletal muscles and overall muscles in the hope the gods of mobility would shine on me in the years ahead. Totally relate to the mismatch between sleep-exercise-food as mentioned in the video.
When I worked as a store manager in retail, I was walking at least 20,000 steps a day. I switched to an office job a little over a year ago and gained a ton of weight. I’m working on increasing my daily steps and exercising regularly now. I never realized how much walking affected my health and weight until I wasn’t doing it anymore.