I am 32 lbs down since June, 105lb loss is the total goal. It is an infuriating process, some 5 lbs dont come off like other 5 lbs, some singular lbs even. Be kind to yourself, trust the process. Compensating for your own imperfections (not calculating oil, metabolism diff etc) just something you gotta adjust for. You're undoing likely years or decades of fat gain, it's going to take time.
needed to hear this, thanks so much! i used to be 250lbs (6’1) then i had an extreme kcal deficit and got to 180 (w/ a lot of cardio). Because it was unsustainable, I stopped both deficit and exercise (unfortunately) and ate normally which made me 202lbs january this year. Now i’m approaching 220lbs, but that’s because i’ve been weight training consistently since january too, so i think it could be the muscle mass (and water weight from creatine lol)
Oh hey I'm down about the same since June too! I needa lose a bit more than yours but, I totally agree. I don't calculate oil, but I am careful when I use it, as well as liquid calories. I have even had McDonalds and pizza once or twice since starting but I make sure personally to always calculate the expected caloric intake to ensure I'm within my deficit. But I also do pool cardio for at least an hour most days. Being kind to yourself is the best thing. Don't stress and remember to take loss as an average in a week not day by day. Keep it up! I'm rooting for you Reign and Marmar!
Interestingly I’ve been doing way more controlled eating and making sure I hit the macro goals and sleep well. If a busy day happens and I don’t have time to workout for my upper-lower split, I instead go at least for a walk to have that low intensity activity. Shifting that focus so far has helped me well shed more weight.
4:21 I compensate for the compensation by forcing myself to do little movements, since at least some of the compensation is the body naturally doing less idle movements. - If I find myself slouched in a chair, I get up and stretch - I do a few slow knee raises while waiting for public transit - I watch videos while standing or doing slow stepping exercises instead of sitting That said it’s just a tool and not a full solution: there was one week when I felt drained and saw the number of reps on my exercise log drop a lot, so I ate at maintenance for the next week (logging but otherwise ignoring the weight re-gain). When I went back to cutting calories, the extra weight from the diet break dropped off in 2 days, and now the grind continues. By “grind”, I use my experience from online role playing games - the weight loss and muscle gain is similar to the days when I logged in every day to try to get a rare in game item.
The calorie numbers you're talking about in compensation are so miniscule they don't matter. It always comes down to people being incompetent about their measurement. If you eat 4 eggs for breakfast, a salad with vinegar dressing for lunch, and a pound of salted ground beef for dinner and you walk 20km/day at a decent pace, you WILL lose weight. Nobody's body defies thermodynamics, and nobody's metabolism crashes that much.
As i type this to pass the time on the elliptical machine at my local gym, trying and failing to lose any significant fat for the 27th year in a row. I think there's a persistent perception that excess body fat is a moral failure, and that the only recourse is to just be better. So the ol' calories in vs out gets tossed around and left at that, much like saying that reaching the top of Everest requires only that you climb up more than you climb down, or to win at basketball all you need to do is score more points than the other team. It's true enough sure, it's just not very helpful. It's nice to see someone try to account for a little nuance without selling me some miracle solution.
I am sorry to hear that you’re struggling to lose weight. If you’ll allow me to share my personal experience, something that helped me greatly was dedicated meditation. I silence all devices and focus on myself only. What I want to accomplish, what my health feels like, and most importantly clearing my mind of the anxieties that hold me back. Along with this, I scheduled my breakfast/lunch/dinner as they do in the Navy. 6-7am breakfast 11-12 lunch 5-6 dinner. I noticed when I’d eat too late at night, I’d wake up feeling as if I was going to vomit(sometimes I did). I trained myself to focus on chewing, NOT eating. If you focus on fully chewing your food, that mechanical breakdown takes much more effort than we normally put in. Your jaw will be tired from fully chewing, but it truly does help with eating less and digestion. I was 305lbs and now I am around 235lbs. I do not know your current fitness level or capabilities, but if you are able to perform body-weight squats, that muscle being built will naturally reduce your overall body fat. This happens for 2 reasons: 1. Squats, because they target such large muscles release more testosterone into the body. This accelerates multiple functions, including adding muscle mass. 2. Given the large size of the working muscles, they grow the most quickly over a given period of time. The more muscle your body has, the more calories it will burn at idle. Imagine 2 men that weigh 250lbs: #1 has 55% lean mass and 45% body fat #2 has 80% lean mass and only 20% body fat. Though they are the same height and weight, they are vastly different in composition. Increasing lean mass is the most efficient way to burn fat. These are the ways that I was able to find success. I hope this helps you, and I want you to know that I meant no disrespect and had no intention of pontificating. It’s been 27 years, and you have been putting in a lot of effort. It is not a failure, because you are still making it happen. You are still doing the work. You have the drive to do this. Maybe a tweak to the game plan is what makes year 28 the big one? Good luck my friend, I wish you good health and a long life. Cheers 🍻
Valuable information, but i hope most ppl won't just use it as an excuse for lack of diet and exercise control. I have lost 5kg before either just by moving more (walking to and from work uphill every day). And also by keeping to the same diet, but taking out the csrb-centric meal every other day. Real easy
Yep yep, I try to be careful with vids like these. It can give people an avenue to use as a crutch but overall, knowing potential factors imo allows us to create more effective plans.
2:30 for those that don’t get it, I believe it’s just that you will for example take a lift instead of stairs. Which would be smart since our ancestors used to walk miles everyday just to get food
Would also love to see a video on this. My guess: This happens to people who are not getting enough protein and/or not training, while at an energy deficit. You are losing muscle mass. Eat more protein.
This is genuinly the thing i've been needing. For the past month and a half i've been training to prepare for an 8km run. When i started somewhere in the beginning of July, i couldn't even run 2.5 km in one go. Now, i can do 5KM without stopping in 35 minutes or so. I'm a 23 year old man, 190cm tall (6'3 for Americans), and i weigh 127kg (280lbs). So far, i've been drinking at least 2 liters of water everyday, improved my sleep, improved my general fitness and am able to run longer distances. However, the one thing that doesn't seem to change is my weight. I only eat in an 8 hour window (intermittent fasting 8-16), but seriously i just don't seem to lose any weight.
I am eating in calories deficit about 500-700 approx daily for and maybe 1-2 day over limit in almost 2 months but still the lose of weight is not linear it fluctuates alot and then got fever for a week and lost 3 extra kg but even tho i was cutting i gained weight and after started taking creatine again it gained weight again
I remember Layne Norton touching on this when he was on an episode of Art of Manliness. Unless I missed it, I'm surprised it wasn't covered here, but another side effect is reducing NEAT output. Blinking shower, fidgeting less, etc.
I originally had a section on it but took it out for time. Reason I thought it was okay to remove was because the science is a bit iffy about it and suggest the influence exercise had on NEAT is not as significant as we might think.
**Title: The REAL Reason You're Not Losing Weight** 00:00 - 🎉 Celebrating the possibility of attributing weight loss struggles to factors beyond personal effort. 00:11 - 🧮 Weight loss generally relies on energy balance, measured in calories, but sometimes results don't align with expectations. 01:19 - 🔄 Exercise might lead to exercise-related energy compensation, where some people burn fewer calories than expected. 02:34 - 🧬 Researchers suggest that the body compensates for exercise by reducing energy expenditure elsewhere or becoming more efficient in energy production. 03:50 - ⚖ Exercise still benefits overall health, but its impact on weight loss can be affected by compensation, making results slower to appear. 04:25 - 🔄 To manage compensation, exercise more, adjust food intake slightly, or switch to different types of exercises.
have to fuel your activity is one one of the big reasons. Don't do fasted workouts, try to eat at least 15grams of carbs, more or more during if its an extended session.
The scale doesn't account for water weight, food and waste. It doesn't tell you, you're healthy fats. Nor do theytellyou your muscle mass. There are weights that do this but its specialised
i had no issues losing weight (lost 14kg in the past 1.5 yrs), but im struggling to bulk right now, im a lot more active than i used to be and i find it hard to eat enough
Thanks! This is what i wanted and needed to hear! It simply takes a bit longer to see the Results we wish to see! That is why on my current second Attempt to get rid of my Bellyfat (My only Problemzone) i NEED to be patient and Diet/Workout for atleast 12 Months. Nothing happens in three Months or less! That is why i made it to be normal for me to go five Times per Week to the Gym and eat correctly (High Amount of Proteins, low to medium Amount of Carbs and low Fat) and i start to like it. I started this Year to Workout(07/01/2024) and i cannot wait to see the first noticeable Changes! 😁
Calories in = calories out is so simple. Then you have to add genetics, hormones, compensation, and the fact that food calories don't account for the many mechanisms the body uses to break down and utilize different types of foods. Who knew the human body was this complicated?
@@winkletter I'm just not a big fan of overcomplicating weight loss. If you aren't losing weight for a plethora of factors, reduce your calories until you are. There's no excuses to thermodynamics.
Free Game: This is where switchin up your workouts to " shock the body" comes in wether it be using dumbbells instead of a press machine or vice versa doin the same workout routine with resistance, different intensity or rep/set range!
Although I'm well aware that the equation is very simple, calorie deficit = weight loss However, I have been careful about my diet and have been eating around 1700 calories per day and I'm a 95KG 180CM dude who requires 2000+ calories per day, yet I still didn't notice the change that I'm looking for, I feel like I should be losing weight faster (which I'm not). Also to be very frank, due to my work condition, I barely have the time to eat and sleep, so I don't workout at all but I'm relaying on the calorie deficit. I'm kinda confused and disappointed at the same time ):
Remember that kcal numbers on nutrition labels and apps aren't accurate themselves, so there might be a bit more adjusting needed. Def recommend adding exercise when you can
Another important thing to note is that the weight lost from fat may be being masked by other factors, such as water retention/weight. You could be effectively getting leaner but just not seeing in in the scale, particularly if your diet consists of high carb.
It would be easier to don't count exercise into the expenditure at all. But also maintain a baseline level of step count to keep activity hence total energy expenditure roughly the same.
"To find out who the real master race is, take a look at who the world's enemies have been obsessed with for centuries." - A "western ethnicity" proverb from a blond blue-eyed ancient Greek from the 100% scientific “european continent (not to confuse with Barbarian Kingdoms)”.
This effect is easily explainable when you take into account that breathing is the weight loss mechanism. The more respiration - the more fat can be converted into water and CO2. So when you get used to your exercise, you breathe less, thus fat loss is not as high any more.
I don’t know the problem when I was 12 I was 165 eating like 3000+ calories daily not gaining or losing weight come 16 I’m 180 17 I get to 210 and drop down to 195 now I can’t lose weight went on a cut from 2400 down to 1800 worked for a week or two than dropped to 1400 worked for a little while now it’s not working and Ik it’s not exercise I walk 10k+ steps on my job come home lift than go for a 30 minute bike ride might have to try starve maxxing at this point 😭
I think the take away from the video is to keep shocking the body with different workouts (weight training, circuit training, HIIT, cardio) not allowing the body to adapt resulting in energy compensation
One thing researchers wonder is if more exercise means less movement during other times. For most part, doesn't seem to be the case, but not enough research to fully rule out
@PictureFit this is what I've noticed with myself. Wasn't losing weight. I reduced my exercise, and i had more energy and started losing weight. I kept the same calorie intake plan. Anecdotal, but that's what i got.
@@mjolnir3309 I've had similar experiences in terms of feeling like I do less after a long workout. Personally can't say if it influenced overall kcal burn but totally get how it can feel like we are moving less outside of exercise
If shrinking your fat cells is the goal of your weight loss journey, then you're better off understanding how to maintain a low insulin environment that promotes fatty acid catabolism than you are understanding how to count calories.
@@collegerebel Yes, intermittent fasting and prioritizing the right macros. Carbs cause a huge insulin spike, protein a moderate rise, and dietary fat only a very slight increase. Your body is made of protein so you have to have it in your diet, but your energy source can be carbs or fats, and eating fats will nudge you towards a fat oxidizing metabolism and make your body more willing to give up the fat that it's storing. That's why in moderation, eating fats makes you skinny. I'd just avoid the inflammatory fats like trans fats and linoleic acid and look for saturated fat and MUFAs. Another benefit of dietary fat is they're a potent stimulator of incretin hormones, or so called "satiety" hormones that tell your brain you've eaten enough. A lot of folks on high fat diets eat once a day without struggling with cravings
There can be several reasons why someone might struggle to lose weight despite their efforts. Here are some common factors: 1. **Caloric Intake**: People often underestimate the number of calories they consume. Even small snacks can add up. 2. **Metabolism**: Individual metabolic rates can vary widely. Factors such as age, genetics, and muscle mass can influence how many calories you burn. 3. **Diet Quality**: It's not just about calories; the quality of the food matters. Highly processed foods can hinder weight loss. 4. **Physical Activity**: Inactivity or not enough intensity in workouts can contribute to weight loss plateaus. 5. **Stress and Sleep**: High stress levels and lack of sleep can lead to hormonal changes that promote weight gain. 6. **Medical Conditions**: Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can affect weight loss. 7. **Medications**: Some medications can lead to weight gain or make it harder to lose weight. 8. **Hydration**: Not drinking enough water can lead to water retention, which may mask fat loss. 9. **Consistency**: Weight loss often requires sustained effort over a long period. Inconsistent habits can slow progress. 10. **Unrealistic Expectations**: Setting unattainable goals can lead to frustration and discouragement. If weight loss is a goal, it may be helpful to consult with a healthcare provider or a registered dietitian for personalized advice. ✅ 🙏
First video of PictureFit dropping the ‘F’ bomb?
FAT
Caught me off guard there for a sec
He's getting desperate
felt weird coming from a child-like cartoon character lol
that mf gangster af!!
I am 32 lbs down since June, 105lb loss is the total goal. It is an infuriating process, some 5 lbs dont come off like other 5 lbs, some singular lbs even. Be kind to yourself, trust the process. Compensating for your own imperfections (not calculating oil, metabolism diff etc) just something you gotta adjust for.
You're undoing likely years or decades of fat gain, it's going to take time.
needed to hear this, thanks so much! i used to be 250lbs (6’1) then i had an extreme kcal deficit and got to 180 (w/ a lot of cardio). Because it was unsustainable, I stopped both deficit and exercise (unfortunately) and ate normally which made me 202lbs january this year. Now i’m approaching 220lbs, but that’s because i’ve been weight training consistently since january too, so i think it could be the muscle mass (and water weight from creatine lol)
Oh hey I'm down about the same since June too! I needa lose a bit more than yours but, I totally agree. I don't calculate oil, but I am careful when I use it, as well as liquid calories. I have even had McDonalds and pizza once or twice since starting but I make sure personally to always calculate the expected caloric intake to ensure I'm within my deficit. But I also do pool cardio for at least an hour most days. Being kind to yourself is the best thing. Don't stress and remember to take loss as an average in a week not day by day.
Keep it up! I'm rooting for you Reign and Marmar!
Thanks for the inspo
That casual F-bomb LOL
Was not expecting that F bomb LOL
Cartoon characters age slower than real life. I'm finally an adult.
picture fit man you've really inspired me to start my gym journey 6 months ago keep doing what your doing bro
Happy to hear bro!
Interestingly I’ve been doing way more controlled eating and making sure I hit the macro goals and sleep well. If a busy day happens and I don’t have time to workout for my upper-lower split, I instead go at least for a walk to have that low intensity activity. Shifting that focus so far has helped me well shed more weight.
what happens if i dont sleep that well 😭
This explains a lot. I have constant weight irrespective of whether i workout or not.
I've been starving for 3 weeks, eating 2 times a day. My breakfast is simple toast, and dinner is just meat and salad. I have gained 3KG HOW???
Try it for 6 months then thank me later! 😅
Metabolism
4:21 I compensate for the compensation by forcing myself to do little movements, since at least some of the compensation is the body naturally doing less idle movements.
- If I find myself slouched in a chair, I get up and stretch
- I do a few slow knee raises while waiting for public transit
- I watch videos while standing or doing slow stepping exercises instead of sitting
That said it’s just a tool and not a full solution: there was one week when I felt drained and saw the number of reps on my exercise log drop a lot, so I ate at maintenance for the next week (logging but otherwise ignoring the weight re-gain). When I went back to cutting calories, the extra weight from the diet break dropped off in 2 days, and now the grind continues.
By “grind”, I use my experience from online role playing games - the weight loss and muscle gain is similar to the days when I logged in every day to try to get a rare in game item.
1:20 my captain America shirt just tingled from that lol
I was also like, "...did he just curse?"
lmao
The calorie numbers you're talking about in compensation are so miniscule they don't matter. It always comes down to people being incompetent about their measurement. If you eat 4 eggs for breakfast, a salad with vinegar dressing for lunch, and a pound of salted ground beef for dinner and you walk 20km/day at a decent pace, you WILL lose weight. Nobody's body defies thermodynamics, and nobody's metabolism crashes that much.
People can mess up their measurements and this can also be true. Not really competing against each other
As i type this to pass the time on the elliptical machine at my local gym, trying and failing to lose any significant fat for the 27th year in a row. I think there's a persistent perception that excess body fat is a moral failure, and that the only recourse is to just be better. So the ol' calories in vs out gets tossed around and left at that, much like saying that reaching the top of Everest requires only that you climb up more than you climb down, or to win at basketball all you need to do is score more points than the other team. It's true enough sure, it's just not very helpful.
It's nice to see someone try to account for a little nuance without selling me some miracle solution.
I am sorry to hear that you’re struggling to lose weight.
If you’ll allow me to share my personal experience, something that helped me greatly was dedicated meditation. I silence all devices and focus on myself only. What I want to accomplish, what my health feels like, and most importantly clearing my mind of the anxieties that hold me back.
Along with this, I scheduled my breakfast/lunch/dinner as they do in the Navy.
6-7am breakfast
11-12 lunch
5-6 dinner.
I noticed when I’d eat too late at night, I’d wake up feeling as if I was going to vomit(sometimes I did).
I trained myself to focus on chewing, NOT eating. If you focus on fully chewing your food, that mechanical breakdown takes much more effort than we normally put in. Your jaw will be tired from fully chewing, but it truly does help with eating less and digestion.
I was 305lbs and now I am around 235lbs.
I do not know your current fitness level or capabilities, but if you are able to perform body-weight squats, that muscle being built will naturally reduce your overall body fat. This happens for 2 reasons:
1. Squats, because they target such large muscles release more testosterone into the body. This accelerates multiple functions, including adding muscle mass.
2. Given the large size of the working muscles, they grow the most quickly over a given period of time. The more muscle your body has, the more calories it will burn at idle.
Imagine 2 men that weigh 250lbs:
#1 has 55% lean mass and 45% body fat
#2 has 80% lean mass and only 20% body fat.
Though they are the same height and weight, they are vastly different in composition. Increasing lean mass is the most efficient way to burn fat.
These are the ways that I was able to find success. I hope this helps you, and I want you to know that I meant no disrespect and had no intention of pontificating.
It’s been 27 years, and you have been putting in a lot of effort. It is not a failure, because you are still making it happen. You are still doing the work. You have the drive to do this. Maybe a tweak to the game plan is what makes year 28 the big one?
Good luck my friend, I wish you good health and a long life. Cheers 🍻
Valuable information, but i hope most ppl won't just use it as an excuse for lack of diet and exercise control.
I have lost 5kg before either just by moving more (walking to and from work uphill every day). And also by keeping to the same diet, but taking out the csrb-centric meal every other day.
Real easy
Yep yep, I try to be careful with vids like these. It can give people an avenue to use as a crutch but overall, knowing potential factors imo allows us to create more effective plans.
2:30 for those that don’t get it, I believe it’s just that you will for example take a lift instead of stairs. Which would be smart since our ancestors used to walk miles everyday just to get food
I never knew PictureFit Man could curse 🤬 😂😂
Might have slipped through editing 😂 I thought it was just me.
Time to let loose
May i suggest a topic for a future video? 'Losing weight without losing much fat', why this happens and how to deal with it
As in weight scale goes down but body fat remains the same (or drops very little) yes?
Would also love to see a video on this.
My guess: This happens to people who are not getting enough protein and/or not training, while at an energy deficit. You are losing muscle mass. Eat more protein.
This is genuinly the thing i've been needing. For the past month and a half i've been training to prepare for an 8km run. When i started somewhere in the beginning of July, i couldn't even run 2.5 km in one go. Now, i can do 5KM without stopping in 35 minutes or so. I'm a 23 year old man, 190cm tall (6'3 for Americans), and i weigh 127kg (280lbs). So far, i've been drinking at least 2 liters of water everyday, improved my sleep, improved my general fitness and am able to run longer distances. However, the one thing that doesn't seem to change is my weight. I only eat in an 8 hour window (intermittent fasting 8-16), but seriously i just don't seem to lose any weight.
Watch your knees. You're big and more prone to wear and tear...
I am eating in calories deficit about 500-700 approx daily for and maybe 1-2 day over limit in almost 2 months but still the lose of weight is not linear it fluctuates alot and then got fever for a week and lost 3 extra kg but even tho i was cutting i gained weight and after started taking creatine again it gained weight again
Honestly creatine makes me put on weight- and thinking about it, that’s its job. It makes you retain water.
I remember Layne Norton touching on this when he was on an episode of Art of Manliness. Unless I missed it, I'm surprised it wasn't covered here, but another side effect is reducing NEAT output. Blinking shower, fidgeting less, etc.
I originally had a section on it but took it out for time. Reason I thought it was okay to remove was because the science is a bit iffy about it and suggest the influence exercise had on NEAT is not as significant as we might think.
**Title: The REAL Reason You're Not Losing Weight**
00:00 - 🎉 Celebrating the possibility of attributing weight loss struggles to factors beyond personal effort.
00:11 - 🧮 Weight loss generally relies on energy balance, measured in calories, but sometimes results don't align with expectations.
01:19 - 🔄 Exercise might lead to exercise-related energy compensation, where some people burn fewer calories than expected.
02:34 - 🧬 Researchers suggest that the body compensates for exercise by reducing energy expenditure elsewhere or becoming more efficient in energy production.
03:50 - ⚖ Exercise still benefits overall health, but its impact on weight loss can be affected by compensation, making results slower to appear.
04:25 - 🔄 To manage compensation, exercise more, adjust food intake slightly, or switch to different types of exercises.
have to fuel your activity is one one of the big reasons. Don't do fasted workouts, try to eat at least 15grams of carbs, more or more during if its an extended session.
Fasted cardio, cry
The scale doesn't account for water weight, food and waste. It doesn't tell you, you're healthy fats. Nor do theytellyou your muscle mass.
There are weights that do this but its specialised
i had no issues losing weight (lost 14kg in the past 1.5 yrs), but im struggling to bulk right now, im a lot more active than i used to be and i find it hard to eat enough
This happened to me. 15-16k steps per day and going to bed every night hungry yet the scale stayed the same for the whole week. Sucks.
One week isn't much of a data point...
@@Rikku147 I was losing 2-3lbs for 8 consecutive weeks before this.
@@hamza361 your body just adopted to all that walking so you need to change cardio type or decresase calories more
@@hamza361 its time for a diet break and some maintenance diet. diet just cant go forever especially at that rate
@@hamza361so then ur plateau could be for many other reasons
There's an uptick in savagery and shade-throwing in recent PictureFit Uploads, and I'm all for it.
Thanks! This is what i wanted and needed to hear! It simply takes a bit longer to see the Results we wish to see! That is why on my current second Attempt to get rid of my Bellyfat (My only Problemzone) i NEED to be patient and Diet/Workout for atleast 12 Months. Nothing happens in three Months or less!
That is why i made it to be normal for me to go five Times per Week to the Gym and eat correctly (High Amount of Proteins, low to medium Amount of Carbs and low Fat) and i start to like it. I started this Year to Workout(07/01/2024) and i cannot wait to see the first noticeable Changes! 😁
High amount of proteins = win.
Ironic… i was JUST about to search for a video like this, despite the fact i had my second portion of burger snd fries after work this evening 😭
brother i just want to know how to GAIN weight while not being rich and eating healthy
Mass gainer
best fitnes channel ever ! Period
Ayy
Calories in = calories out is so simple. Then you have to add genetics, hormones, compensation, and the fact that food calories don't account for the many mechanisms the body uses to break down and utilize different types of foods. Who knew the human body was this complicated?
yeah, and you can still ignore all of that just by reducing your calories further (it's that simple)
@@romi0717 You win the TH-cam comments, my bro.
@@winkletter I'm just not a big fan of overcomplicating weight loss. If you aren't losing weight for a plethora of factors, reduce your calories until you are. There's no excuses to thermodynamics.
@@romi0717 And this is why I listen to the cartoon fitness expert on TH-cam. He has real scientific papers clutched in his cartoon hands.
There is also microbioma. Your gut bacteria can make you fat eating the same food
Well… fudge…
Free Game: This is where switchin up your workouts to " shock the body" comes in wether it be using dumbbells instead of a press machine or vice versa doin the same workout routine with resistance, different intensity or rep/set range!
Although I'm well aware that the equation is very simple, calorie deficit = weight loss
However, I have been careful about my diet and have been eating around 1700 calories per day and I'm a 95KG 180CM dude who requires 2000+ calories per day, yet I still didn't notice the change that I'm looking for, I feel like I should be losing weight faster (which I'm not).
Also to be very frank, due to my work condition, I barely have the time to eat and sleep, so I don't workout at all but I'm relaying on the calorie deficit.
I'm kinda confused and disappointed at the same time ):
Remember that kcal numbers on nutrition labels and apps aren't accurate themselves, so there might be a bit more adjusting needed. Def recommend adding exercise when you can
Another important thing to note is that the weight lost from fat may be being masked by other factors, such as water retention/weight. You could be effectively getting leaner but just not seeing in in the scale, particularly if your diet consists of high carb.
Possible. Usually water weight comes off a bit more quickly than fat under deficits.
It would be easier to don't count exercise into the expenditure at all. But also maintain a baseline level of step count to keep activity hence total energy expenditure roughly the same.
Think still worth considering imo, just be cognizant of its overall impact and not jump the gun too quickly on giving up exercise
We need more content about how to GAIN weight!
ancient chinese secret..
"To find out who the real master race is, take a look at who the world's enemies have been obsessed with for centuries."
- A "western ethnicity" proverb from a blond blue-eyed ancient Greek from the 100% scientific “european continent (not to confuse with Barbarian Kingdoms)”.
PictureFit is now TV-MA!! 💪
It's wut the people want
Chest up. Shoulders back!
Oh wait, wrong channel
Did they control for people potentially just doing a lot less on the days they exercise because they're tired?
Yes, NEAT was accounted for in the research
I'll get some shrug emoji stickers and slap it on calories counters on treadmills at my gym
You'll unironically help a lot of people out
This effect is easily explainable when you take into account that breathing is the weight loss mechanism.
The more respiration - the more fat can be converted into water and CO2.
So when you get used to your exercise, you breathe less, thus fat loss is not as high any more.
I thought you were going to say the scale is wrong, mine has a dumb hidden memory, mon wed fri I have the same weight then suddenly I drop 1lb
Since most scales accuracy is plus or minus 1 lb it doesnt really mean anything.
I have almost a 30 bmi with a resting heart rate in the 50s. I am very active and miserable with my weight loss, I wonder if this is a reason
Worth accounting for. Def pay attention to overall kcal intake and see if making small adjustments there can help
I don’t know the problem when I was 12 I was 165 eating like 3000+ calories daily not gaining or losing weight come 16 I’m 180 17 I get to 210 and drop down to 195 now I can’t lose weight went on a cut from 2400 down to 1800 worked for a week or two than dropped to 1400 worked for a little while now it’s not working and Ik it’s not exercise I walk 10k+ steps on my job come home lift than go for a 30 minute bike ride might have to try starve maxxing at this point 😭
I think the take away from the video is to keep shocking the body with different workouts (weight training, circuit training, HIIT, cardio) not allowing the body to adapt resulting in energy compensation
I think it might be from over exercising. The rest of the day is recovery so you end up burning fewer calories than would be expected.
One thing researchers wonder is if more exercise means less movement during other times. For most part, doesn't seem to be the case, but not enough research to fully rule out
@PictureFit this is what I've noticed with myself. Wasn't losing weight. I reduced my exercise, and i had more energy and started losing weight. I kept the same calorie intake plan. Anecdotal, but that's what i got.
@@mjolnir3309 I've had similar experiences in terms of feeling like I do less after a long workout. Personally can't say if it influenced overall kcal burn but totally get how it can feel like we are moving less outside of exercise
I have the opposite problem
If shrinking your fat cells is the goal of your weight loss journey, then you're better off understanding how to maintain a low insulin environment that promotes fatty acid catabolism than you are understanding how to count calories.
So, intermittent fasting?
@@collegerebel Yes, intermittent fasting and prioritizing the right macros. Carbs cause a huge insulin spike, protein a moderate rise, and dietary fat only a very slight increase. Your body is made of protein so you have to have it in your diet, but your energy source can be carbs or fats, and eating fats will nudge you towards a fat oxidizing metabolism and make your body more willing to give up the fat that it's storing. That's why in moderation, eating fats makes you skinny. I'd just avoid the inflammatory fats like trans fats and linoleic acid and look for saturated fat and MUFAs.
Another benefit of dietary fat is they're a potent stimulator of incretin hormones, or so called "satiety" hormones that tell your brain you've eaten enough. A lot of folks on high fat diets eat once a day without struggling with cravings
Another thing that can happen is that if your diet is too aggressive, your BMR can also go down to compensate.
I'm not gaining weight 😭
KALE IS EVIL
YOU GET IT
Oreos 😢
Really an F bomb? My kids watch this. Thanks
👍🙏
There can be several reasons why someone might struggle to lose weight despite their efforts. Here are some common factors:
1. **Caloric Intake**: People often underestimate the number of calories they consume. Even small snacks can add up.
2. **Metabolism**: Individual metabolic rates can vary widely. Factors such as age, genetics, and muscle mass can influence how many calories you burn.
3. **Diet Quality**: It's not just about calories; the quality of the food matters. Highly processed foods can hinder weight loss.
4. **Physical Activity**: Inactivity or not enough intensity in workouts can contribute to weight loss plateaus.
5. **Stress and Sleep**: High stress levels and lack of sleep can lead to hormonal changes that promote weight gain.
6. **Medical Conditions**: Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can affect weight loss.
7. **Medications**: Some medications can lead to weight gain or make it harder to lose weight.
8. **Hydration**: Not drinking enough water can lead to water retention, which may mask fat loss.
9. **Consistency**: Weight loss often requires sustained effort over a long period. Inconsistent habits can slow progress.
10. **Unrealistic Expectations**: Setting unattainable goals can lead to frustration and discouragement.
If weight loss is a goal, it may be helpful to consult with a healthcare provider or a registered dietitian for personalized advice. ✅ 🙏
ChatGPT, is a good tool 😊
Thanks ChatGPT
Not sure what's better, falling asleep watching the vid or falling asleep before reading #3
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Calories in , calories out. It's that simple. Applying it when you get leaner and leaner gets gradually harder though.
This video is pretty useless
I am the 1 st viewer
🎉
Damnit, I was close.