The ONLY 10 Things That Matter For Fat Loss
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- There is an OVERWHELMING amount of opinions out there about the best ways to lose fat and keep it off.
And these different opinions are honestly OPPORTUNITIES for us to create the plan that meets us where we are at -
because one size doesn’t fit all.
We just have to avoid becoming overwhelmed by all the options.
Or allow ourselves to get distracted when we do have a plan in place.
That’s why I wanted to share 10 fundamentals principles that are really what matter for fat loss -
no matter your exact dietary preference, preferred training methods or lifestyle!
And these things hold true no matter our age and can even set us up to be
leaner and stronger till our final day on this planet, the earlier we embrace them!
00:00 - Intro
01:26 - 1. Simplify, then diversify
02:01 - 2. Your goal can't be fat loss
02:57 - 3. Track, track...track
03:50 - 4. I can't have this
04:40 - 5. Move more
05:27 - 6. Recover
06:36 - 7. Dietary progressions
07:47 - 8. Challenge yourself
08:22 - 9. Embrace the SUCK
09:00 - 10. Exit strategy - แนวปฏิบัติและการใช้ชีวิต
I have so much respect and admiration for people who have 20 or more pounds to lose. It is so slow going, I can’t imagine. I try my best not to ever let myself get more than 5 pounds away from my ideal, because it’s so disheartening how hard it is to take off.
My hubby has lost 14lbs in the last fortnight by me tweaking his diet (cutting out the crap) and we walk 5 miles each morning. He looks better for it & feels better. Has more to go but ive told him once at his target to only have a 4lb leaway as it is tougher now we are older 😮
14lbs in 2 weeks is certainly mostly water weight
@@alexarihani2902 never said it was fat but it shows how much crappy food he was consuming 2 weeks ago compared to the more beneficial diet plan I’ve given him
@@darnitthelma4247very easily much of it was fat though. It takes me months to lose five pounds, but my husband loses ten pounds so easily. We both have the same manual labor job, I exercise every day, garden at home on top of that, and I eat much better food than he does. He eats fewer meals and eats junk at night. I haven’t lost anything, and he lost 8 pounds since we started back to our landscape work this spring.
Success is often struggle. Any time we want to work toward a new goal, there will be challenges. It is why the more we can find those ways to keep growing and improving once we even reach a goal, the easier it will be to maintain those results so we don't have to fight for them again!
Thank you Cori! I started my journey three years ago after watching one of your videos. I have lost over 50 pounds, lost over 28% body fat and have reversed my type 2 diabetes. At 50, I’m the healthiest I’ve ever been. I continue to see progress and I couldn’t be happier about my results! Thank you for these amazing videos that are so helpful and inspiring!
You're amazing!! Great job embracing the learning process, putting in the hard work and staying focused on that consistency! I hope you are so proud of all that you've accomplished! KEEP IT UP!
👏🏻 awesome work!
As someone who lives with Type 1 diabetes and Celiac disease, I find myself frustrated at times because I can't work out or I can't work out as hard as I'd like to. Your statement "we can only work out as hard as we can recover" hit me hard. I need to be kind to my body, do what I'm capable of doing that day, recover and try again. Thanks so much for the encouragement and information!
I'm so glad that helped! I think it is such an overlooked component of everything. As yes, we may want to train hard but meeting our body where it is at is what leads to consistency and success which sometimes means doing less to see better results and lasting ones!
If you are over 50, be glad your fat loss is going slowly. If you lose quickly, your skin gets super slack and saggy. Talk about disheartening. Much better to just be patient and let the fat come off slowly, allow the skin time to adjust. Our skin does not have enough elasticity anymore to handle quick re-sizings of the body the way it did in our youth.
But it does snap back eventually, right? Right?!? Because my fat loss is indeed slow, but there are still some wrinkly little pockets around the joints that I really hope go away eventually.
Slow results are true body recomp. And retaining that lean muscle as you lose is essential as we get older as it becomes harder to build and maintain. Also, focusing on high protein and strength work not to mention hydration do all help with keeping our skin as healthy as possible. I also will focus on micronutrient diversity with clients and occasionally based on dietary need, collagen even. While studies are not really conclusive, it's been that extra boost for many of my clients in their skin health when everything else is dialed in.
I want to thank you so much for your encouraging videos and the words of encouragement. I was never really overweight but I did lose fat and gained muscle. I am a seventy one years old woman and this is the best that I have ever felt. I was formally an educator and you have given me a direction that I was praying for. It’s not too late for me to be a trainer but also do the nutritional aspect of it which is just as important. I’m literally crying 😭❤️because I want to be an encouragement and coach for women especially women my age. I’ve seen so many kinds of restrictive diets on TH-cam and I don’t see the joy and encouragement of their diets. Always confusion, rudeness, arrogance even narcissistic tendencies. But not here. It’s all about how we take care of our bodies a not restrict ourselves. You are one of a kind and I can think of another trainer who I think highly of that thinks and talks the way you think and speak. She’s awesome!! And so are you. Thank you Cori!! Young lady you rock and keep up the good work!! 👏🏾👍🏾🥰✨.
I just can’t tell you and I know I speak for everyone that you are the best.❤. Everything makes so much sense!
I love how concerned your dogs were when you were flopped down on the couch!❤
I'm not sure if it was concern so much as "PET US!" haha
Thank you very much Cori
You confirmed many things I have been and am going through as I continue my weight loss and health journey which started at the beginning of this year. After many years of wanting to do this, I finally acted on this New Year’s resolution THIS year! It was like a switch turned on and I was ready to go for it!! I love how you said “choosing” vs “can’t have.” I did demonize foods for a bit but I think that was to mentally help me choose which foods is best for my body and goals. Now, my mentality towards certain foods (rice, pasta, Doritos, etc.) is more flexible. After 3-4 months of focusing on just weight loss, I recently added strength training, which required me to change up my workout routine and diet a bit. Just a few weeks ago, I assessed my body and weight after increasing my calories and re-added my Doritos (portion control & every other day) for a week; my weight still stayed the same. I was really happy that my body is burning calories much quicker after I increased my NEAT, protein intake and steps to 10,000. I’m just 4 pounds away from my weight goal, which is very exciting! I am learning so much from you and other fitness experts to help make my weight loss journey enjoyable, rewarding and sustainable! Thank you so much for what you do💕
WOO HOOO! Love that you're meeting yourself where you are at and making adjustments as you go finding YOUR balance. And that balance will evolve. Sometimes we do eliminate and choose not to have things. Sometimes we choose to include them. That's the beauty of it. And I love that you're also seeing it as an experiment at times to find balance and make changes. KEEP IT UP!
Thankyou Cori! Your videos have a basic yet such a different perspective to them. Never come across any other videos like yours. ❤❤
I'm so glad they help!
I’m recovering from kidney surgery, I’m week 3 of no exercise at all and still got another 3 weeks to go before I can even go for a long walk.
I’ve tried to keep my diet as clean as possible but I’ve lost weight, lost muscle but I’m not focusing on the loss.
I’m getting a plan in my head of when I can get back to exercising and how I can rebuild myself back up again, I have refused to sit here shovelling junk food in my mouth, that is not the recovery I want.
Your videos help keep me focused on how I am going to come back bigger and stronger 👍
Wishing you a speedy recovery. And I love that you're focusing on planning ahead and controlling what you can control!
@redefiningstrengthOC thank you so much, keep posting great videos 👌
Good for you. I admire you for planning ahead and staying motivated.
Good luck with your recovery.
May you recover swiftly and thoroughly! 🙏❤
@@NikkiGRocks4Ever thank you so much
This was great! Thank you!
Always spot on solid advice.
Thank you! Glad it helps!
Thank you. Thank you. Thank you!
Excellent info!
So many excellent tips in this video! Thanks for always sharing your knowledge.
So glad it helps!
This is so helpful! Thanks for sharing ❤
So glad it helped!
This was exactly the video I needed to hear this morning. You have encouraged me to not give up even when I’m not seeing results but putting in the work. I need to tweak some things. Thank you!
So glad it helped! I know it can be hard to trust in the process when it feels like results aren't snowballing, but keep at it! Too often we quit before results have the chance to snowball!
it's funny how you come back to the basics after you try everything else. You have one of the best channels out there for fitness and health. thanks Cory.
Thank you! And yes! We all get distracted (even knowing I shouldn't get distracted I still do). But the more you can assess what builds on the fundamentals and what takes away from them, the more focused you can stay and the better your results will build!
Always good, sustainable and realistic advice on this channel! 👍❤️
Thank you! Glad the tips help!
The part about recovery hit hard. Recently I had 2 great workout days but then crashed hard the next two days! Even I couldn't understand what brought about such tiredness all of a sudden. "You can only work as hard as you can recover from." That is great advice. Thank you.
So glad that perspective helped! We want to push in our workouts, but need to make sure we are designing them to be able to recover correctly and paying attention to what we are doing between sessions to prep our body for work!
All good points. Appreciate the reminders as it encourages me to keep going on the road to better health!
So glad they help!
I tore a calf muscle this past Jan and watched "5 Mistakes That Got Me INJURED (Avoid These!)" everyday of my physical therapy and the timing couldn't have been better. Now I have a whole new perfectly timed lesson to digest! Thank you!☺...
I’m injured at mo 😩😩😩
Injuries are never fun but they are learning experiences and we can come back stronger! Regress to progress and rebuild and remember that rehab becomes prehab. And finding new challenges along the way to keep you in the habits is key! Wishing you a speedy recovery!
Thank you. I always appreciate your videos. The advice is right on target.
For example I like the move more advice. If I have been sitting for a while, I get up and walk or maybe do squats.
Awesome! Glad the tips help!
Heading to the gym in an hour, and super unmotivated. Thank you for the boost, sometimes you just need some good advice to get back on track.
You've got this! Have fun!
Thanks, yet another great video.
WOW @ 3:00 is all the food I have in my fridge and cupboards now. I've really turned things around.
Brilliant tips. Really appreciate it. 👍🏿
So glad it helps! :-)
really love all your inspiring videos
Thank you! I'm so glad they help!
God Bless you and your content it is so helpful thank you
Your videos are always so fun and informative. I am curious about tracking macros. It's obvious how you can track most food but how would you track for something like a stir-fry or casserole, where the food is all mixed together?
You weigh and track the individual ingredients. Many macro tracking apps let you create a recipe where you can log the individual ingredients and then indicate how much of that meal you are eating as one serving (i.e. dividing the total recipe macros by number of servings).
I love these little advice videos cuz they're reasonable more than anything.
Besides that, I enjoy these to see the meals you have made so I can oogle em to find out if I wanna add it to my meals 😂 My pickiness makes it tough to eat most stuff that gets suggested to have regarding general, pre and post workout foods but I enjoy how simple your meals are, looking like the stuff I already eat so I look foward to seeing more lol
Hope the meals I show even help you come up with options you love! And remember, little adjustments to foods we enjoy in terms of portions or slightly different variations, can make a huge impact!
I LOVE your white workout top. Can I ask where you got it?? Thank you so much for your awesome content and honesty!
Alo :-)
Track is the way 😊
That is the fight I have with the voices in my head at lunch time😂 Thanks for the fat loss tips Cori!
hehe scrolling doordash is dangerous 🤣
I actually watched this while snacking on that popcorn! 🥰 thank you for all your helpful advice!
Glad the tips help!
It seems like every week what is happening in my life, Cori has a video to confirm.
I love how I feel better and it’s a cheap alternative to checking in on my fitness wellness status; with these videos. Than going to the physicians and dietitian.
This week it was a coworker expressing her one year anniversary of x. And her progress. Her goals she had one year ago. And how the initial ideals aren’t fully manifested, but success is the foundation and the actual achievement. She is an eater from apps and goes macros (what’s my macros?) wild on the weekends.
I told her I gave myself two years to have my goals be achieved. This July is my ‘timeframe’. Although I won’t make it with all on my list. I’m excited that I met the other benchmark (consistently, flexibility, and management of real life situations). I hope to get to my body composition goals soon- as it will make me a candidate for a different and cheaper option for managing my disability- but not stressing over it is a success.
I love that you're celebrating those wins and focusing on keeping going. Because those small improvements will add up and you're allowing TIME to work its magic! KEEP IT UP!
I’d love to see your monthly workout and recovery schedule!!
So what I personally do will probably be different than what you do. Or what another one of my clients does. But I can tell you I very much use the same type of progressions as I program in Dynamic Strength. These are the techniques I use and how I schedule even for myself overall and these progressions are drawn from what I've found works not only personally but with clients over the years - redefiningstrength.com/dynamic-strength?sl=youtubecomment
I would love to hear more about the food cycling. That’s a totally new idea to me and I’d appreciate a whole video about it.
Here's bit more about it too! But often we will cycle ratios with changes in workouts or ever few weeks based on progress and goals! redefiningstrength.com/carb-cycling-vs-macro-cycling?sl=youtubecomment
Thank you for a very informative video! For woman over 55 (that's me), I've often heard frequent high intensity workouts can actually cause belly fat due to excess cortisol. So for those of us over 55 or in menopause, is doing cardio at a slightly lesser intensity recommended?
Too much of anything is bad. And HIIT can be misused. But HIIT and SIT sessions used based on your needs or goals is key. As I mentioned too...you can only train as hard as you can recover from. Too often we blame the intensity of the session, which is a GOOD stress, and don't recognize we are under fueling, or our macros are off, or we aren't hydrating...Intense sessions that push us are ESSENTIAL to keep us healthy. But they need to be in line with our needs and goals!
Thanks for really great and realistic advice. I was in best shape of my life at 51 but then had setbacks ...at 54 finally feeling back to being able to work back up to that and your video gave me the little boost of inspiration that I needed to start.
You've got this beastette! Remember small changes add up. And focusing on meeting ourselves where we are at now is key!
This was very timely for me. I’ve been pushing hard towards a goal, but I just hit a wall a few days ago. I took time to sit and read some books and not stress over calories.
It's hard to step back, but can often be so key to help ourselves assess what we need to keep going!
Great advice! Thank you. Any good resources I can use to help plan out dietary progressions?
Well I'm definitely biased toward all the programs and resources I've created on it :-) - redefiningstrength.com/the-macro-cycling-pyramid-of-nutrition-priorities-for-success?sl=youtubecomment
@@redefiningstrengthOC awesome! Thank you!
How often do you try to put your head through the wrong hole for that top?
Probably more often than I should admit.
😂
This video came out at the absolute perfect timing for me
So glad it helped!
I workout 7 days/ week year-round. Some of those days I’ll “just” do a step class, but most are strength training. My muscles atrophy SO FAST I feel like taking a day off every week would get me nowhere.
Honestly as much as you think you're losing muscle with a day off, your muscles don't have time to recover if you are constantly breaking them down. I personally never workout 7 days a week intensely or have clients do that. I always include at least one day off although that doesn't mean not going for a walk or doing mobility work, but it is not a stressor in any way. And I very much vary intensity. I would even recommend a look at your nutrition if you feel you lose muscle quickly as fueling to maintain it is key!
Very well said
😎
Thanks! Glad the video helps!
Haha the comedy at the beginning 😂
But joke apart this video is very good for someone like me who's struggling for setting goals and the mental aspect of exercising for fat loss 🙌🏽 So Thank you very much for that
hehe thanks! I'm so glad it helps!
What’s funny is I have similar daemons yakking in my brain . And without a plan and routine I would be giving up to indecision. 😊
@@mikemccann8822 oh yeah i feel you
Love the pups ❤
Kiwi and Sushi say thanks!
So glad i found you❤
Glad the videos help!
I have been stuck in a weight loss plateau and can't seem to get below 170lbs and have been there for 5 weeks. I am 5'3.5" and this weight is simply too high for me to feel comfortable. I have lost 20 lbs since January 5th 2024. I am changing up my workouts and adding some healthy carbs slowly back into my diet. Hoping this will start up my weight loss again. Appreciate your very informative videos.
Small changes add up for sure and if you've been in a deficit for awhile, a diet break may be needed. Congrats on those results already! Remember even maintaining that new set point for a bit is a win! And take measurements to track body recomp too!
I lost weight was walking loads and losing weight so I thought I'd celebrate and have some cider and pizza. That turned into 4 nights of cider. 285 cals per bottle. 4 to 6 bottles a night. Ended up putting 7lb on in a week. ARGHHHHH so annoyed with myself. No more cider. No more eating rubbish. Lost 4lb of it already but still 3lb off being back where I started. it's NOT worth it. Ever. ❤
Just remember you aren't back to where you started after weeks of work. While yes, you will gain water weight, inflammation and it can lead to a snowball, we don't just reverse weeks or months in days despite the scale changing. It will come off quicker and you'll get back to moving forward by getting back on those habits. But even having an experience where there was a snowball back to old habits, you can learn from that and find a balance for next time!
@@redefiningstrengthOC thank you.
These are crucial! Gotta track that cupcake Im waiting on from the West Coast! 😆 Team 1% for keeping things real!
hehe You'll just have to come to Cali to try them! Team 1%
@@redefiningstrengthOC I miss Cali! Team 1% loves Big Bear, Idyllwild, North Hollywood and Santa Monica Pier!
I am a 52 year old woman, I have been a runner for most of my adult life - with breaks in between of up to 3 or 4 years. Never done a marathon, done a half, but no goal there. I run from 20 - 35 km a week right now (all treadmill due to where I currently live). I generally run 6 days and 1 off , so 5-6km a run. I cross train with nautilus equipment on my day off - lifting. And after my run - I do 2 lifting exercises. In between I walk a lot - big young dog :) . My running is getting worse and worse. I switch it up - with pace and intervals - but I'm on a down spiral - any advice - even 1 point - would be so amazing.
Is it the pace that is getting worse? Are you recovering enough? Eating enough? When was the last time you focused on building muscle and put that as a priority to even then help your strength endurance? What power work do you include? Have you considered more clear lifting sessions and less volume? What 2 moves do you do and are you addressing your weak links? Are you doing mobility work?
@@redefiningstrengthOC wow 1. Thank you for your attention to my question 2. I have to think about all of those, and yes it is pace that is not getting better. No I am not recovering enough, no I am not focusing enough of strength training. I did follow your 1 small change a day video - and it actually works. I'll focus on the above - and thank you for calling out what I should have already known.
You can eat whatever you want, just make sure to write it down. It really hits you in the face what impact that cheat has. No protien, crazy high fat and a huge chunk of your daily calorie allotment
Tracking your food is for sure eye opening!
Just hit a plateau after losing 20 pounds. I needed this, thank you!
First off congrats on those results and your hard work paying off already! As hard as it can be to see results slow, it is at these times we make small tweaks but need to just keep going! You've got this!
Just started my journey about 5 mos ago… its def not linear and many days im so discouraged.. i just keep remind myself that i need patience and consistency and thats what keeps me going…
Does this apply for skinny-fat too?
Body Recomp takes time! And yes, these tips are key but depending on your build, you may choose to focus a bit more on building muscle and with that losing fat. While a small seeming difference, the approach is slightly different - redefiningstrength.com/how-to-lose-fat-and-gain-muscle-at-the-same-time-step-by-step?sl=yc
Which app do you use for Macro Management and tracking?
I use MyFitnessPal with my coaching clients or clients in my macros programs. But I do set ratios using my programs not the default in the app.
Tracking. Absolute nightmare for someone post ED. I don’t see myself ever be able to weigh my food again and not spiraling to a bad place.
One way of tracking isn't right for everyone. And definitely realizing what works for you and matches your mindsets and habits is key. But I can tell you my Dietitians do use tracking with our clients with ED to make sure they're eating enough. That may be simple journalling, visual portion guides or full ratios based on what they need. Because some clients with ED become restrictive in food type when they can't see the "data." One size definitely doesn't fit all! Sometimes the tracking is recording just what they ate to then reflect on how foods make them feel, but what we measure gets managed. And realizing foods aren't good or bad and that fueling our body is key, can even help us gain back control.
I’ve lost weight and I’ve gotten in better shape. I still have about 30 pounds to go, but I’m noticing that I feel more weak now than I did before. I don’t even wanna work out anymore. My body just feels so weak. I’ve completely lost my ass. I cannot activate my glutes. I have no energy. I was so much stronger when I was heavier and it makes me wanna go get a dozen donuts. Why was I stronger when I weighed more and had more fat? Am I just gonna be skinny and weak now for the rest of my life? It’s very discouraging and I can’t find any information on this other than for bodybuilders or for men.
Honestly I would take a look at your FUELING. Often in our attempts to lose weight we slash our calories lower. If you create an extreme deficit for too long, not only can you not have the fuel to be energized, but you can also create hormonal imbalances that will lead to you being fatigued and not recovering. And if you aren't focused on macros as you lose, you may find you lost muscle which may impact things more. So if you haven't worked to retrain your body to eat more, it may be time to really consider if you're truly fueling that muscle growth and your activity.
@@redefiningstrengthOC thank you appreciate your reply
Im struggling to overcome the challenge of losing fat at 48 years old and also taking medication that always causes me to gain 30+ pounds (i drop it easily when I stop taking it but not an option right now). Trying to eat more protein.
Medications can present unique challenges which may cause us to have to adjust how we've always approached reaching a goal in the past. Tracking truly is key to helping us tweak as you may find you even respond better or worse to specific "healthy" foods based on the medication.
When i did my journey. Planning my meals for the week and shop accordingly to make sure i had everything so i wasnt tempted to have junk food.
Yep, track, track. I use to put what i was going to eat for the day into FP in the morning so i could tweak if need be.
Planned my workouts on Sunday for the week. Take my workout to the gym so i wasnt thinking what i was going to do. Get in. Get out.
And the biggie for me. Get rid of the scales. Sole destroying at times. Use a tape measure.
As i try to get back on track now, i just have to find the motivation. Food easy. I have a full on gym at home but just cant seem to get into it.
Motivation is a fake friend. Discipline is your real friend. Motivation comes and goes. Seems like you’ve had a lot of discipline during your journey so you just have to get back to that. There’s going to be days where you just don’t feel like it but those days count the most. Just remember your reason why and keep at it 💪🏾
Love that you planned ahead. It truly is so key. And I think we can build motivation through momentum. But momentum is about starting. If you're struggling to get into it, set a calendar with an alert and just start with even 5 minutes. If you do that and don't want to do more, you did something and that will build. But often once you do those 5 minutes you mapped out, if you have a longer option also created, you'll do more and that snowball will lead to you feeling more motivated! So what's 5 minutes you can even do TODAY to start?
@@redefiningstrengthOC Very true. I know when I was doing training there were days I just didn't feel like going to the gym. But once through the doors I was fine and weirdly my best training days. I just need to move my butt.
I wish I knew if lower body strength training 3x week plus 2 crossfit classes is enough to lean out 😢
It could be perfect with the nutritional adjustments to match. There is no one right thing. It is all about systems working together!
What’s your opinion about fat weighs more than fat. I follow 2 personal trainers for lifting & they say that this isn’t true, muscle lost takes up less space. But it varies when you Google. Also I’ve seen body composition photos where people weigh exactly the same but look completely different. Which makes me believe that fat & muscle weigh the same! What’s your opinion?
1 lbs of muscle weighs the same as 1lbs of fat. It is the space they take up that makes the difference. So if you weigh 150 and have more muscle and less fat or more fat and less muscle, you will look different at the same weight.
@@redefiningstrengthOC thank you for clearing this up. I’ve read too many times that muscle weighs more from articles online but it never made sense!
Yep 😂😂😂😂😂, there are 2 voices in my head every time I want to eat something bad 😂😂😂😂😂❤ .
🤣
that’s my inner thoughts😂
😂
How do you eat out at a restaurant?
You can still log those meals by selecting similar recipes and many restaurants have macros. I also even just adjust the rest of my day to account for the slightly unknown by going higher in protein and lower in calories around :-)
Every time I try control and change my eating, I wig out and eat everything I can, spending money I don't have, wig out more and escape to my bed and scrolling
Sometimes when we try to do too much at once we can feel restricted and rebel. Make small changes that feel easy and even realize...you aren't being FORCED to change...you're CHOOSING too. And you can adjust over time. Nothing has to be forever in one form!
Wow that’s a lot for someone like me just setting out 😮😮😮but it’s something to work towards 👍🏻👍🏻
One small change today is key! All of these don't and won't necessarily be done all at once. I'd recommend just starting out, really getting an accurate picture, tracking your current lifestyle can be eye opening! Here to help if you need anything Julie!
I feel like I don’t need diet breaks cuz I don’t restrict at all….
Diet breaks aren't really about just restricting or cutting out foods and the break from that, but if you are in a calorie deficit to lose or a surplus to gain, it can be key to allow your body a break. But if you're eating at maintenance, you may not need that break!
tee-turtle t-shirt!
hehe yes!
Women need to focus mainly on number 9. 8:22