Hey everyone!! 🤗 I know this is a longer video for me but it's a question I get so often that I wanted to take my time and answer it right! 💁 Thanks for the support and constant love 😘 A return to the usual weird, sugar-rush style Natacha soon! Xxx
I love everything you make natacha so don't worry! it's always really fun or has so much information that helps me train asa i cant complain about any of the videos! 😊
Natacha Océane I'm not trying to be rude but I also think that it's important to mention that you shouldn't go overboard with trying to lose fat because every woman needs a certain amount of body fat to survive and to be healthy. But thanks for this video anyways :)
Does anyone else seem to get hungrier when tracking calories? I'm sure it's all in my head, but I always seem to get hungrier. Probably because I'm thinking about food too much...? I've always had a bad relationship with food. 😞
Reminder for younger viewers: you are still growing!! If you're just as tall and weigh as much as an adult, but you are still a teenager, you need to eat more than what you see the youtubers eat.
Unicorn Lover ?? This comment is pretty much exactly what my doctor told me when I asked him about cutting my calories to lose weight because I’m 16 and apparently shouldn’t go below a certain number (much higher than the adult minimum) because of growing and hormone stuff
@@mahas121 It's not that you shouldn't try to lose weight. You can if you want to. But you would need to increase your calories to lose the weight. Just eat cleaner. More calories, less processed foods, more whole foods. As a teenager, your metabolism is a lot higher than an adult's metabolism. So to function well, you need more calories. I lost 30 pounds in 6 weeks in my teens by increasing calories, doing body weight and resistance training. You can do it and it's more sustainable. Especially if you set up those habits now. Good luck!!
In summary: Work out well (all sorts of strength/resistance-focused stuff at the gym) 3-4 times a week. Ideally a cardio workout once/week, but that's optional. Treat yourself right by eating a sensible number of calories that science says will support your health (use a macro/calorie calculator set to "stay same weight", with +100 calorie surplus for fueling muscle gains). And really allow yourself to rest on your rest day. Eat the same amount on workout days and rest days. If you've been eating a restrictive calorie diet, start bumping up 100 calories every two weeks until you hit your "maintain" calorie number. If you're trying to lose 2 dress sizes (or for men: If you're trying to shrink down a fair amount of size) from fat loss, and haven't been on a restrictive diet, reduce calories by 100 every two weeks until you hit your "maintain" calorie number. Eventually you might get so strong from all the 3-4 strength workouts a week, and your body adjusts to burning more fuel, that you need more calories, so consider adding 100 calories to your maintain number if you've been at that number for a while and you feel tired and like you might be held back in workouts by your current calorie intake. - I know that's a lot, but I don't think the video could really be much shorter without leaving important stuff out. So the summary can't be very short either. Thanks for the video, I think this helped me understand the metabolism part of health better. Not many other videos address long-term and the how/why of it taking so long. But this sounds like a really solid approach. - My thoughts on my own health as a viewer, feel free to skip this part... I'm actually just trying to wrap my head around my health, even though I'm nearly too thin and I'm sedentary. I realized watching this that I'm probably not eating enough calories/protein/anything. I don't have a traditional eating disorder, but I do forget to eat often times. This reminded me I'm not fueling enough for just covering the basics of my metabolism, most likely.
Guys this works!! :) After losing almost 40kg (88lbs) in the last year, I felt stuck. No matter how much I was working out or how "little" and clean I was eating (I was usually eating around 1700/1800 kcal while working out for 10+ hours every week), my weight stayed the same and so did my measurments. After consulting my fitnesstrainer (who is also my dietitian), she put me on higher calories (about 500kcal more!) and changed my workout routine a little. Guess what happened in the last 5 weeks!!? I gained 2kg (4.5lbs) while eating more and excersizing less. This was quite scary for me. But what we saw two days ago ist hat my body fat dropped down by almost 4%!! (from 25.5 to 21.6) while my fat free mass actually increased by over 4kg! I have not gained 2kg of fat, I lost 2 ;) So happy!!
+Paula Donard hey Paula! I am so so glad it's worked for you! I've worked on it with a bunch of people to really hone it and get it right and now I just want it to help as many people who are frustrated as possible! So happy for you 😘🤗 xxx
I went straight into it ;) - but I was ready to take that risk and gain a few lbs bc I really tried my best and hardest for so long and nothing worked. Plus I could not see any progress at the gym. I struggled doing 3 pushups for so long, I was working on them every single day and could not get more than 3 done. Now I can do 10, which maybe doesn't sound like much but ... I have not worked on them at all. I couldn't be happier ;)
Paula Donard I'm currently eating 1400 cal per day and I only train 3-4 hours a week at home. I'm not losing any weight and I can't lower my calories (I'll starve) so maybe I should increase it?
you have changed my life, I was in a very strict diet eating barely 1000 calories daily and fasting for 48 to 72 hrs at least once a week but I decided to stop, I’m going to increase my calories,break all the rules I’ve made for myself and hopefully I’ll have energy to workout eating everyday which makes sense, anyway thank you so much for opening my eyes.
same situation but a week ago i snapped out of it and it has been hard but I've fallen in love with strength training and feeling stronger every day :)
Right now i think i have crazy ed’s, I’m working out for like 3-4 hours everyday, but i binge all the time. So basically I lose a lot of time and dont get any results. Im going to try increasing my calories from this day... Wish me luck!
@@Phoebehunniexox a year later, I can tell you it was the best decision I’ve ever made, I’m strong and workout 4-6 times a week. I see food as fuel, It’s amazing how when I’m eating I don’t think about calories anymore, I just enjoy my life😌👌🏽
Really informative video!!! I feel like most fitness youtube channels focus only one the first method and don't address people with long term disordered eating patterns or people staring off heavier. I love how inclusive this is, you are so thoughtful
you and abby pollock are my go-tos for concise and relevant fitness info !! for someone who's just starting out and is kinda overwhelmed, you're super inspiring and dont overcomplicate things at all
Abby Pollock literally admitted to skewing scientific information to back up her claims, and that they weren't really accurate. I stopped following Abby a while ago because of this. Maybe shes doing better now, but i think she treated her public platform very poorly, and has alot of work to do on her personal journey before she should feel comfortable telling people what to do. But if you want real scientific information, try Jeff Nippard or even his girlfriend Samantha Buttermore, and of course Natacha.
After 2.5 years of going through lapses of anorexia or disordered eating and always trying to have a lower daily calorie intake, videos like this are finally giving me hope and are starting to really change my perspective and relationship with food. Thank you for making this positive, encouraging, and healthy video
This is an old video, but I'm watching it because I'm trying to become comfortable with the thought of gaining weight, and Natacha's words and tips are so reassuring and helpful. I've come to the decision that I want to gain weight because I want to be strong and energised, and I think I have disordered thoughts when it comes to food and I want to fight it. I've lost a bunch of weight and people around me are super worried, and I don't want them to. I've been feeling constantly without any energy and I'm realising that that may be because I've been eating less and less. I don't want to develop an eating disorder but it's so hard for me to not become extremely anxious at the thought of becoming heavier. However I need to change because I'm tired of being tired and worried, and I just wanted to say thank you Natasha because your vidoes are helping me so much in the process of changing my mentality and trying to become a happier, healthier person.
This video is the best! I love how you broke it down into groups and explained for each group. No one else has explained it this well on any other channel or even other facebook groups so THANK YOU!!
This literally changed my life. Been on this road for about two years now (while not completly strict about the calories), my body completely transformed! Best advice ever.
In my first gym session, I used it as a test so I tried to attempt a bicep curl with 7kg but couldn't even lift it properly, or tried to do 10 push ups when I couldn't even do one. It was great because now I can do both and more so it's more of an obvious improvement than a scale and measuring my weight
Seriously you are my favorite fitness TH-camr!!! You have motivated me to get a gym membership and start lifting!Been going for 2 weeks and can see the difference! Your videos are informative and I don't feel incapable of doing it I get excited to go to the gym 😊
+gupkets hey! Amazing!! The start is honestly the hardest part so the fact that you've got that under your belt is so good! 💪 I hope you keep going strong and keep really enjoying it! Xxx
I could feel myself slipping back into old ways and reducing calories to lose fat and watching this video has given me the reality check I needed! Honestly you are one of the most positive and inspirational people in this community and I love watching your videos☺️x
Omg I think this has been the most informed video I've ever seen! Nobody has ever made me realise this things or how to work properly! Thank you so much!!
This was super informative! I wish I had realized all of this when I first started strength training because I definitely noticed that I got "bigger" before I got smaller. Almost a year later and I'm finally seeing the fruits of my labor!
I'm so happy you made this video. I think there is so much misinformation out there that can end up hurting girls in the long run (leading to over training/ under eating). This was incredibly informative, accurate, and well-explained. Yay for healthy, sustainable fat loss!! (:
I love your approach. I used to be such a yo yo/starvation and binge person and I was always after a quick result. I had no idea about nutrition, exercise and sustainable lifestyle changes and totally busted my metabolism. When I finally decided to change my lifestyle and stopped putting pressure on myself to look a certain way/reach a certain weight, that's when it all came together! I've been lifting for about 10 months now and I am loving how strong I feel, plus the changes I've seen in my body due to actually doing something good for it. Your channel and Instagram are constant sources of inspiration and I am always so excited to see and hear more of you! Thanks so much for always being so open and for sharing your knowledge! xx
+Amelia Berry hey sweetie! I can't tel you how happy that makes me to read!! Lots of love and keep going strong 💪 I'm really proud of and happy for you! 😘 xxx
I meet with a woman who works at the gym and we talked about food and that I eat to little.. For me it's much, 1500 calories. I have bulimia and have had anorexia. But I'm trying to eat more and had my first workout yesterday. I've gain 1 kg. But this video helps me with knowing my metabolism will get higher.
This was really helpful and eye opening for me- I’ve lost 60lbs from my heaviest but always struggled with disordered eating and plateaued as my body got used to less calories. It’s really nice to see someone with the same issues share their experience and give suggestions on how to readjust metabolism to get on a healthier path. ❤️
wow. All I can say is wow. I found your channel like 3 hours ago and I’m speechless. You’re such an inspiration for so many people including me :) I’ve kicked my ass today and burned 600 calories in just 45 minutes. I like to workout at home because I don’t like gym in my village and it’s really hard to burn this much of calories but I’m happy that I did it and now I can go to sleep with perfect feeling. Keep up the great work! I need someone like you in my life because I’m stuck in the same weigth for so long and I don’t know what to do anymore. I’ve lost almost 40 pounds till this day and I’d like to lose the fat that’s still there and doesn’t want to leave my body :) byeeeee
Your videos are helping me so much in getting a healthier mindset around my diet. I'm recovering from anorexia and it's been an uphill battle against my ed thoughts for over a year now, but your videos have been so informative and helpful while I'm trying to get healthier and approach fitness sustainably. Thank you sm!
You are the most helpful fitness/health youtuber. I am so grateful for having found you. I have struggled with disordered eating / body hatred and I am now lifting weights and starting to feel more comfortable with eating. Starting to not feel so much food guilt, because I am fueling my body not just sabotaging my weight loss! Thank you so much! You inspire me to be healthy, strong, and fit! Not just skinny!! So much love for you girlie!
Natacha, I don't know if you'll ever see this but I followed youradvice for the 3rd group on losing fat. Focused on hypertrophy and maintained a slight cut in calories; I didn't drop by 100 every 2 weeks, I just ate at a consistent slight deficit) on and off for a year or so, and i have lost 7.5 pounds of fat and gained 2 pounds of lean tissue/muscle during that time. Four of those fat pounds are from my legs and you can seriously see the difference. I can't express my thanks enough.
I love this! Definitely easy to get caught up in only cardio stuff and weight loss rather than a more holistic and informed view of health. I definitely was scared of any training that wasn’t cardio incase I became too bulky. Love info like this that shows the benefits of growing strong muscles 💕
Natacha, this is an older video of yours so I'm not sure if you'll see this comment, but thank you SO much for your videos and all your advice regarding recovering from eating disorders. I am a recovering anorexic b/p subtype and have slowly, over the past few months, come to terms with how bad my disorder has gotten and how badly I am destroying my body. I found the TH-cam fitness community recently and your channel in particular has especially helped me realize that starving myself is not the only way (nor is it AT ALL the healthiest, most effective, or most sustainable way) to achieve my ideal physique. I started watching your channel and your philosophy and attitude immediately resonated with me and the point I was at with my disorder and my life in general. I was already exhausted mentally and physically from my disorder and had started to realize that what I was doing to my mind and body was incredibly destructive and unfair, but watching your videos in particular gave me the final push I needed to start recovering. From what I've gathered, your experience with your ED was very similar to my own, and seeing you healthy, thriving, and beautiful in both body and mind has given me incredible inspiration to being healing myself. I have been sustaining my weight at 107lbs (5'5" female) at around 800 calories a day for about 2 months now (my metabolism is obviously totally shot to all hell!), but after talking with professionals and doing research of my own, I have decided to follow the approach you outlined in this video. Not even going to lie, I am scared and I do not expect it to be easy, but seeing that you've been through what I'm currently going through and have made it out the other end successfully, I 100% believe I can do it too. I see much of myself in you. Natacha, thank you so much. PS, I definitely hope to someday be as ripped as you :)!
Love ya my girl, I’m so proud of you writing this message and everything you said in it ❤️❤️ It’s not an easy or quick journey and it feels like you’re going backwards at times but I promise you so much that it’s worth it. You sound like an amazing, intelligent person and I know there’s so much ahead of you to go and get and overcoming this will help unlock all the potential you have for such a happy life ❤️ All my love! Xx
Thank you for such an informative and well thought out video! Love how you mapped out the approach for everyone, no matter where they are in their health journey :)
+Maggie D hey sweetie! Thank you! It was really tough to structure this with all the information I wanted to put across so I hope it came across clearly! 🤗 xx
It did! This was so helpful! A couple of questions though: Do the types of resistance training sometimes overlap? Also, how does HIIT play into resistance training? Do you do it after workouts or do you consider them a full workout? Thanks so much! Also, I love your approach to working out and I've been binge watching your videos non stop this week
I was so scared to increase my caloric intake and did gain about two lbs. weighed myself three weeks after and lost three lbs! I lost 26 lbs so far on my weight loss Journey and now I’m looking to tone up my body (primarily through fat loss).
thank you so much Natacha that was very helpful and you answered one of the questions i was overthinking a lot about,could you pls do a video on how to balance school life and fitness???eating healthy is not a problem at all as i rarely crave unhealthy foods now but the workout part is the one i'm not so sure about ,thanks a lot for inspiring us,and saving us,and showing us the healthiest and safest way to fitness,you are a roll modal to all of us,all th love to you
This video made me sigh with relief so damn hard. I've been recovering from anorexia and have still struggled with not restricting my diet for years and the way you explained all of this made so much sense to me and I'm excited to start my fitness journey over the right way so thank you so much for this.
@@micasolange9649 I think because she was in a bit of a unhealthily relationship with food/exercise/overthinking everything. Now she’s more relaxed with food and exercise. Not that she wasn’t in this vid, but she’s more now :)
This is one of the most helpful videos for being anywhere in your fitness/metabolism journey I've ever seen. Honestly, you have no idea how grateful I am for these videos! I feel hopeful and positive with a new direction. ❤️
Thank you! This is the most clear and straightforward description I’ve seen on this topic. I struggle with letting go of the fear of gaining weight and muscle, but the way you’ve honestly portrayed yourself gives me the confidence to go for it!
It is refreshing to hear you say that results can take years. I am a womens personal trainer and the most asked question is "how long will it take to see results?" No one, as you say wants to hear it could be a few years! My fat loss approach revolves around resistance training and it is fair to say that once clients get the bug there is no stopping them! Well done for good solid information.
Liked the video because you made me smile when you said, "you guys know me, I love food." Also, you helped put my mind at ease. Been so worried about upping my food/calorie intake for fear of gaining "weight" when I know it's the right thing to do, because I can't keep lowing my calories. Thanks Natacha!
I'm so glad I found your channel. I used to OBSESS about my calories and weighing myself. I always under eat when I try to lose fat but I recently started working on getting my metabolism back on track while still trying to lose fat and honestly it's terrifying realizing that I should have been eating about 400 calories more per day than I was (I'm only 5'1" so this scares the crap out of me). I'm making myself stick to the higher calories even though it terrifies me because I know it's better for me in the long run. I just watched your other video about how you weighed yourself throughout the day and after you meals and I realized that my 1 lb weight gain doesn't mean I'm doing the wrong things! Thank you so much, you've helped me much more than you know!
girl everything about this video is spot on and couldnt be better, more honest advice! keep doing what you're doing cause you're killing it! love from south africa❤🌻
Hey Natacha, not really trying to lose fat right now but just watching some of your old videos and THIS IS THE BEST video on fat loss out there. You're the best!
Just found your channel today, binge-watched for an hour until I fell asleep (migraine and painkillers) and fell in love. Your videos are fun to watch and you seem like a total sweetheart. Your energy is incredible, definitely motivating. And you live in/near my favorite city, how cool is that? Love from Germany, I’ll probably watch your videos for another hour or so.
+Lara hey sweetie, welcome to the channel! Really sorry about your migraine, my boyfriend used to get them and I know how they are. You’re really kind, and I hope you keep enjoying the videos! Xxx
Natacha Océane thank you so much! Did your boyfriend get rid of his migraine? I find I get less migraine if I run regularly and avoid certain foods but I still get it and that sucks.
+Lara this was when he was a kid (around 10) so yep but he’s not sure what caused it as there wasn’t really a massive lifestyle change. Sounds like a great start, maybe those two things are hinting at the underlying cause but I’m not sure what that could be - what do doctors advise? Xx
Natacha Océane it‘s pretty much a genetic thing as both of my parents suffer from migraine too. I’ve tried acupuncture which did work but is so time consuming. The doctor says to avoid stress and find ways to relax because you obviously can’t avoid stress completely. He told me to start singing again as I used to do that a lot when I was younger and it is known to be very relaxing. But he should be okay with me running, too, as long as it is not too exhausting. I‘m glad your boyfriend is fine now! You don’t die from migraine but the impact it has on your life is a lot bigger than most people realize.
Wow this is so refreshing to hear someone say ...weight loss takes time, give your body rest when it needs it, find what works for you...because there are so many people telling us lose weight fast! Starve yourself! It only takes 30 days to completely change your body! 🤦🏻♀️😂 I just subscribed to your channel because I love your honest approach and your sweet personality! 💕 Can’t wait for the next video! 👍🏻
I can have 2000 calories!! Thats amazing!! Binge watching your vids has inspired me to change the way i look at fitness. I'm excited to train and see long term differences. I can't thank you enough for being such a great role model!!
I'm giving your sustained fat loss approach after 3 months of keto with minimal results and years of calorie restricting. You're such an inspiration and i love your bubbly personality. Thanks so much for all your videos, they're always so uplifting! 😘😊
I don't know how to tell you this but because of this video youtube disappointed me. I havent found a youtuber like you until now, so I will suppose you are a rarity. Thank you for all the information and positivity, you are so adorable and smart and honestly your videos, no matter how long they are, are perfect. Congrats for all the hard work you are doing here and in your daily life
It would depend on how many days you want to work out and how oily your scalp is. If you workout for 5-6 days then i would say wash your hair 4 times if you have dry scalp and 5-6 times if oily. Without working-out a person with dry scalp may do a minimum of 3 days of hair washing. This is in no way a standard. Its just something I'm suggesting to start you off for a habit. You can tweak it by increasing or decreasing days as you do a trial month.
Hey Natasha! First of all, I would like to thank you for the hard work you put into your channel.Your content is of such a good quality and I really enjoy watching your videos! I run 5-6 times a week 10-13 km, including some yoga at the end and about 15 push ups and a 2 min plank. My goal this year is to build more muscle, especially core, arm and back muscles as I feel like I reached a plateau. I'm a student and at the moment I can't afford to go to a gym. I was wondering if you could give me some advice on muscle/resistance training I could do at home and include into my workout routine that would help me build some muscle mass. Also, should I increase my calories to speed up my metabolism? I eat around 1,800 calories a day on a vegan diet, I'm 18 years old, 1,70 cm tall and weigh about 62 kilos. Lots of love, Anastasia
+Ana hey Anastasia! Thanks for the love, it's really nice to hear! 🤗 So like I think you're aware from your comment, the current workout style you're using unfortunately isn't a metabolism builder and I wouldn't recommend the approach I am talking about with that style of training as I'd expect the food intake increase will be faster than the metabolism increase. To be completely honest with you, the amount of muscle mass you will be able to add will be somewhat limited because there won't be enough resistance without a gym, but I don't have a few videos on train anywhere resistance band workouts and no equipment HIIT moves. What I'd recommend is really focussing on explosiveness and power, so using really dynamic moves which will keep you working at your limit (e.g. Jumping moves / bounds). You will be able to put on some muscle mass with this and your metabolism should improve if there is enough explosiveness and good time under tension and control in the resistance band exercises. I really hope that helps!! Xxx
I realized I was a swimmer for 6 years, I powerlifted for 4 years and was a long distance runner for 3 years. My body was exponentially different during each of those very specific stages of my life and I just now realized it!
just wanted to say that I love your channel and what you're doing with it! Love how you don't seem to be pushing a specific lifestyle on anyone, just that they should listen to their body and what works for them! Your mindset is exactly where everyone should try to be and I just love the positivity you spread
Just found you, can tell already you have great, healthy, balanced advice that is right up my alley! So excited to have found ur channel and have some new input/ideas/motivation to inspire and support. Keep it up and thank you!!
This is the best video on this topic I've found-and I've been doing a lot of Google/TH-cam searching as I kick off my 2018 fitness plan! Thanks for putting this out there and giving such a sane, healthy perspective. So many fitness people on social media advocate things that seem extreme or unhealthy but you are awesome. Also you look amazing which is inspirational too. :) I'm doing my first-ever Spartan Race this June with my husband so I'm pumped to start lifting and build some muscle so I don't die there lol!
thanks for letting us know it took such a long time to be 'able' to eat more calories. Everybody talks so easily about it and it gives me the idea that I should just be able to do it. Which means me stuffing myself and not feeling well :P So good to know I may have patience with it X!
God yes! That is so true. I have been so restrictive with calories in my weight loss journey. I was really obese 15 stone at less than 5 foot. I restricted so much, I actually stopped feeling hungry. Some days I didn't eat anything. I got so used to living on one meal a day. As soon as I started eating more often, I actually started getting hungry. I'm eating more and working out more and even though the scales are not moving so much now, I am seeing huge differences in my physique. Me and food, we are falling in love again, in a healthy way.
Wow I never thought my calorie amount would have been 2300!! I've always been eating around 1800 -2000, since it's what my fitbit says on days when i do not workout...I'm honestly surprised !
girl it's like you read my mind when you make your videos!! this is such an amazing video, so clear and easy to follow with really helpful info!! Thank you Natacha!
I remember once upon a time I was able to gain almost 10 ibs and go down a size... I was in great shape and happy about that. I mostly did it via lots and lots of swimming, I did weight lifting too, but not a ton. I've been trying to get back to that point again, and am remembering how much work it takes! I'll get there... but, focusing more on lifting now, and seeing how that changes things. Anyhow... I've been counting everything calories and nutrition wise for a while. I am definitely getting burned out on it though, it kinda feels like I'm eating for a calorie and nutrition goal rather than to enjoy food... think I might give myself a break and eat intuitively for a while.
You have explained this so well! And it's exactly what I needed to hear. I have recently put on weight and had a panic about it. After going through a massive weight loss journey and having maintained my weight loss for the past year I am now putting weight back on. My clothes all fit the same though so I am probably gaining muscle as I've been training like a beast and eating right at least most of the time, tracking calories and macros. It's easy to get fixated on the number on the scale, especially if you have a have been overweight in the past like me. And it's important to remember that it's a slow journey. I think I am going to follow in your footsteps and stop weighing myself :-) Train hard and eat right and focus on how I feel rather than the numbers. Thanks for the wise words!
I'm not quite sure if I'm in group one ore two as I want to be more toned and stay the same size but I've tried calorie restriction but overeat as well. I workout to train for my sport so I need to do cardio as I do an endurance sport.
+Catalina Silvestre hey Catalina! How many calories do you eat (even roughly is fine)? And is your training all cardio? Is there any resistance work in there? Xx
She is so right. I was on a very restricting sugar-free low carb diet for a while. My weight stopped dropping and I was constantly exhausted. I felt that I could not exercise anymore. I was constantly annoyed by my weight and eating less and less. Then I decided to have more healthy varieties in my diet and increased my daily calories intake a little bit more. Most importantly, I've stopped weighing myself five times a day. Fitness is a long journey. Focusing on the number is only going to make us more frustrated. It is all about the persistence and long-term healthy plan.
What happens if you’re in the third category now, but have also had years and years of restricting calories that is essentially still forming the basis of my weight loss now?
@@Andykyoshi that's an interesting experience, i wouldn't have survived keto diet even just for a month, i love breads too much to cut it completely from my diet 😂 you have such determination!
Great video. I'm definitely in the first group as I've been struggling to figure out how to maintain my current weight/size after losing weight. Well explained, concise. Thanks for the video.
Thank you so much for this video Natacha!! Honestly I love how you took into account the 3 different approaches and as someone who can get a little confused when it comes to diet and excercise for results, this made so much sense to me!! Hands down my favorite TH-camr and watching your new videos and seeing you reply to my comments can MAKE my day💞
+Amira Ihardane hey Amira! I'm so glad you enjoyed the breakdown of backgrounds - it was something I thought is so important but wasn't sure if it was over complicating the video so I'm glad it worked out! You're really kind and the support means the world to me so thank you! 🤗😘 xx
Thank you so much Natacha - you are the only fitness youtuber that i trust to be honest and share quality information and this topic was exactly what I want! xxx
Love this video. I have always been running on too few calories and still above my goal weight. As I added calories, my metabolism kicked into gear again. I realized I can eat so much more than I ever thought and still lose weight consistently.
Hi Natacha, I've recently fallen in love with your videos! You're always so super positive about working hard in the gym and self love and I really appreciate that. I find that lately TH-cam has become such a negative place...But anyway, I was wondering if you had a playlist for the gym or any other songs that just get you going? I really need some new inspiration. Big hug from Germany! 😊
+1PaulaLuise hey lovely! I'm so glad that you like them, it means the world to me! 🤗 My music taste is really Hip Hop and Rap plus some RnB - I don't have a playlist really, I just go through new tracks on Spotify and add them to my library every couple of days! At the moment the J Hus album is keeping me going though! 💪😘 xxx
Thank you so so much!!!! I was starting to lose motivation because I was on a calorie deficit diet and wasn't seeing any change. But your video makes so much sense!
i just want to say thank you, thank you, thank you!!! you're by far my favourite fitness youtuber (even though i just discovered you the other day) and have by far the best, most positive messages and energy that i have ever seen (not to say any of the others are bad per se, i just think you have incredible optimism and a great message and recommendations). i have been so unhappy with how i look thanks to what is most likely body dysmorphia disorder and it's gotten to the point that i've been developing both orthorexia and have experienced some level of binge eating. but you've been so helpful with learning how to combat this and how to get to the point where i can feel comfortable in my body (although i am still not at that point yet). i had been consuming about 1400-1600 calories per day for the past few months, but because of the mental toll it's taken on me i've stopped counting entirely and have been trying to slowly up my intake so i can cut more fat and gain muscle. and it's been really, really scary for me. like panic attack scary. but your optimism and encouragement in your videos, and seeing you not only work incredibly hard in the gym but also enjoy things like chocolate pancakes and ice cream and not go on and on about how said chocolate pancakes have to be made with whole wheat flour or whatever so you can enjoy them "guilt-free" has really, REALLY helped me out. this got incredibly long and i don't know if you'll see it but seriously. thank you. from the bottom of my heart. thank you.
Hey Natacha! Thanks for the video! I have lost fat and gained muscle over two years...I was in a caloric deficit and now I am intuitively eating. I want to build more muscle and lose a little bit of fat but is there a way to increase my calories the right amount without having to count calories? Wondering because I think counting calories would not be the best for me mentally...Thanks!
Maybe add an extra 100cal snack to what you would typically eat? Like add some peanut butter to a piece of fruit you’d eat anyways but eat normally otherwise if that makes sense?
Thanks (AGAIN) for this video, I took some notes and will definitely work on it! Did 100kg on the press today at the gym, it was one of my goals so I'm sooo happy. I keep increasing my weights so it's great! Hope you had an amazing day and thanks for everything you do for us. lots of love xxxx
Hey! Could you make a videi about sustainable fat loss and how to count your calories? I'm interested in the first one and strugling with the second...
I have been weight training for about 2 years now and although my strength has increased dramatically so did my weight by 10kgs (I started at 57kgs) so I was shocked and continued to drop my calories on mfp until I was at 1400, but frustrated that the fat was coming off. After watching this video I have recalculated my calories to 1800 (goal 2300) and made myself a big bowl of apple and cinnamon porridge. Thanks so much for this video, I was realised on average I wasn't even hitting 1400 some weeks and with an up coming wedding I can't thank you enough for changing my perspective. Can't wait to see changes and I feel like I'm better informed after watching this. Ps sorry for the novel
When increasing your calories... how do you know when to stop increasing? I think my fear is that I'll just keep increasing and increasing and not be able to know when I've reached the tipping point!
Hi, I don't know if you're still looking for the answer to this but I use IIFYM calculator website to find out what I should be eating to maintain my weight (in calories, fat, carbs and protein, the website breaks it down for you), and increase my caloric intake by 10% of that. This should induce weight gain over time slowly, and if you are going to the gym, weight training and lifting as heavy as you can, you will be utilising the extra calories and energy to push yourself and you will begin to lift heavier. Upping the weights during this time is key. If you do this for a few months, you will inevitably gain a bit of fat with the muscle you add on, but when you cut (go back to eating your maintenence weight calories) and start to incoroprate more cardio with your gym visits you will be left with more muscle, and you will burn the fat off, and you're left with a sculpted bod. Takes time but it's good to look at your physique as a journey, not a destination. Works for me, hope thathelps! x
@@sararashid4558 no, if you are eating a maintenance and training hard your maintenance will eventually become a deficit. as long as you are training hard. eating at maintenance is just what it means, maintenance, therefore you won't gain fat.
Thank you for another amazing video Natacha! I just discovered you the other day and I need to tell you how much I adore your videos and you!! I've never seriously followed someone on youtube before but I've been binge watching your videos. I absolutely LOVE your approach to fitness and food. I also struggled with a binge eating disorder and yoyo dieting for a few years a couple of years back. I'd always been quite lean naturally before my eating disorder so once it developed I was desperate for my weight to go down which only made things worse as I'm sure you know. I progressed from cardio and periods of intense but unsustainable bodyweight HIIT (lots of Sean T's Insanity which I love but can't do all the time) to weight lifting and started power lifting this fall (which I love) so I really relate to your fitness journey. Even though my relationship with food is quite healthy most of the time, I still find myself feeling like I should eat less even though I'm in the gym for 2h 5 times a week doing serious strength training. You've inspired me to try and slowly up my calorie intake :) I eat 1500-1700 most days which feels natural but my body could probably use more. Again thank you for all your inspiring lovely videos! you're inspiring and educating so many people.
Slowly increase your calories (about 100 every 2 weeks) until you reach what is supposed to be your maintenance calories and also work on building more muscle so that you burn more calories naturally, allowing you to also have more freedom in your diet
@@aena5995 once the body is in better rhythm it will work out. Complex carbs like rice potatoes beans oatmeal etc... Plant based. Have to make sacrifices. Juicing, fruits and veggies. Chemical stress like.meds and "bad food" has to be eliminated for it to work
thank you for sharing all this information! I especially love when you mention doing the wrong things your first year because I have just finished my first year of a healthy lifestyle/training and have definitely done some wrong but I learned so much. I finally feel like I know what I'm doing and have gotten into weightlifting/created a routine I love. But everything led to now so I'm thankful for all the mishaps! And thankful for everything I've learned from you!!🙂
+Amy Winkler hey girl! Yeah that's just a big part of it, like a lot of things I guess! 🙈 you're welcome, I am I'm so glad you love how you're working out at the moment! 💪😘 xx
I have the exact same condition. I started intermittent fasting and was restricted to 1000-1200 calories that I fell into this pit of yo-yo dieting. I would burn a lot of calories/eat less for a month and then binge because my body would normally ask for more food. I would say do start eating more, dont kill your metabolism even if you gain a little weight (i gained 3 kg) but then i am working on my muscles and I have already lost half kg within two months. So dont be afraid, look for sustainable process and yes i still continue with intermittent fasting. I just eat 1800 to 2000 calories now. Which is okay for me cause i am short (5'1 and I weigh 49 kg)
Crystal S yes I used to work out at home for over a year and I got great results, I recommend buying some resistance bands though as they great for workouts at home!
I rarely ever comment but oh dear lord thank you so much for this video! I've been stuck for so long after losing a lot of weight. I've also been training but not eating enough so I haven't been seeing that much results. It's scary to try and eat more after always being told to eat less but your video and advice helps me so much to just try it and see what happens with good training and nutrition! Thank you so so much!!
You're so inspiring and motivating ! Thanks for all the good you do! You're the person who inspires me saying that you don't have to starve yourself to lose weight, and that a ""diet" should not be a punishment , so thank you so much !!
Tbh I feel confused about which category I belong to- the second or the third. I definitely have fat to lose, but I had been cutting/restricting calories down to less than 1500 like you for nearly a year, doing only cardio 6 days a week and 0 hypertrophy. I felt miserable and was losing absolutely no fat. I threw that out and started doing weight training+ eating as much as I want for the past 3 months. But like I said, still have fat to lose, ESPECIALLY around hips and thighs...what do I doooooo? I'm considering doing the 2nd tactic first, which is(continue) increase calories to maintenance to help heal metabolism, then taking the 3rd group-calorie cutting approach and work on losing the fat. Then move into sustained fat loss. -if you actually read this whole thing, tell me if i'm not alone!!
Me too i'm scared that i will become bulky girl cause i'm lifting and i still have a lot fat to lose i'm 60 kg and 169 cm and i want to become 56 kg and i have same problem all the fat is in my legs but i have a xs waist and it make my thighs look even biger I go to the gym 3 days a week for 1.5 hour (20 min cardio . And the rest lifting ) i hope i will get to my goul (56kg) soon [sorry for my bad english]
Hey! Don't worry about becoming bulky:) most of us girls who weightlift don't get bulky unless we're trying specifically to put on muscle or if we're bodybuilders lol From what I know, you'll just get toned and muscular without the muscles getting crazy big. Keep working hard!
Hey everyone!! 🤗
I know this is a longer video for me but it's a question I get so often that I wanted to take my time and answer it right! 💁
Thanks for the support and constant love 😘 A return to the usual weird, sugar-rush style Natacha soon! Xxx
I adore your videos
+command-z that's really kind of you to say, thank you so much!!🤗 xx
I love everything you make natacha so don't worry! it's always really fun or has so much information that helps me train asa i cant complain about any of the videos! 😊
Natacha Océane I'm not trying to be rude but I also think that it's important to mention that you shouldn't go overboard with trying to lose fat because every woman needs a certain amount of body fat to survive and to be healthy. But thanks for this video anyways :)
Natacha Océane 💖
Tips for Group 1- started from 2:30
For group 2- from 10:06
For group 3- from 14:52
Monica's Art & Craft omg thank you
Hero
G.O.A.T.
Monica's Art & Craft thank you!!
Monica's Art & Craft ugh thank you!
Does anyone else seem to get hungrier when tracking calories? I'm sure it's all in my head, but I always seem to get hungrier. Probably because I'm thinking about food too much...? I've always had a bad relationship with food. 😞
Yeah me too! Though I'm afraid my ED messed up my hunger signals a bit.
I actually started practicing intuitive eating because of this! My weight didn't shift and my mind is more focused on the important things!
I eat worse when i track calories 😬
wow i knew i was feeling different but i could never place it!
Try increasing your protein! My trainer actually told me to have my protein be my highest macro and it helped a lot!
Reminder for younger viewers: you are still growing!! If you're just as tall and weigh as much as an adult, but you are still a teenager, you need to eat more than what you see the youtubers eat.
Minsayoh bs
Unicorn Lover ?? This comment is pretty much exactly what my doctor told me when I asked him about cutting my calories to lose weight because I’m 16 and apparently shouldn’t go below a certain number (much higher than the adult minimum) because of growing and hormone stuff
Zuzanna what number shouldn’t we go below? i’m the same age but still confused on how much i should eat
Maha Shabbir I never said that haha
@@mahas121 It's not that you shouldn't try to lose weight. You can if you want to. But you would need to increase your calories to lose the weight. Just eat cleaner. More calories, less processed foods, more whole foods. As a teenager, your metabolism is a lot higher than an adult's metabolism. So to function well, you need more calories.
I lost 30 pounds in 6 weeks in my teens by increasing calories, doing body weight and resistance training. You can do it and it's more sustainable. Especially if you set up those habits now. Good luck!!
In summary: Work out well (all sorts of strength/resistance-focused stuff at the gym) 3-4 times a week. Ideally a cardio workout once/week, but that's optional. Treat yourself right by eating a sensible number of calories that science says will support your health (use a macro/calorie calculator set to "stay same weight", with +100 calorie surplus for fueling muscle gains). And really allow yourself to rest on your rest day. Eat the same amount on workout days and rest days. If you've been eating a restrictive calorie diet, start bumping up 100 calories every two weeks until you hit your "maintain" calorie number. If you're trying to lose 2 dress sizes (or for men: If you're trying to shrink down a fair amount of size) from fat loss, and haven't been on a restrictive diet, reduce calories by 100 every two weeks until you hit your "maintain" calorie number. Eventually you might get so strong from all the 3-4 strength workouts a week, and your body adjusts to burning more fuel, that you need more calories, so consider adding 100 calories to your maintain number if you've been at that number for a while and you feel tired and like you might be held back in workouts by your current calorie intake.
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I know that's a lot, but I don't think the video could really be much shorter without leaving important stuff out. So the summary can't be very short either. Thanks for the video, I think this helped me understand the metabolism part of health better. Not many other videos address long-term and the how/why of it taking so long. But this sounds like a really solid approach.
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My thoughts on my own health as a viewer, feel free to skip this part... I'm actually just trying to wrap my head around my health, even though I'm nearly too thin and I'm sedentary. I realized watching this that I'm probably not eating enough calories/protein/anything. I don't have a traditional eating disorder, but I do forget to eat often times. This reminded me I'm not fueling enough for just covering the basics of my metabolism, most likely.
You're the best, thank you!
Thank you!
@@bellawilson8564 Thank you !!
who disliked this video, the most clear concise and accurate video on this topic I've found on YT
Well since when does weight lifting burnes more calories then cardio🤔
American upspeak 😒
They probably didn’t bother to actually watch any of it !
Emanuel Schönenberger u burn more calories through out the day after weight lifting then cardio
Probably those pesky fat activists who think people can be healthy at 300+ pounds, or bone-headed gym bros who think they know better.
Guys this works!! :)
After losing almost 40kg (88lbs) in the last year, I felt stuck.
No matter how much I was working out or how "little" and clean I was eating (I was usually eating around 1700/1800 kcal while working out for 10+ hours every week), my weight stayed the same and so did my measurments.
After consulting my fitnesstrainer (who is also my dietitian), she put me on higher calories (about 500kcal more!) and changed my workout routine a little. Guess what happened in the last 5 weeks!!? I gained 2kg (4.5lbs) while eating more and excersizing less. This was quite scary for me.
But what we saw two days ago ist hat my body fat dropped down by almost 4%!! (from 25.5 to 21.6) while my fat free mass actually increased by over 4kg! I have not gained 2kg of fat, I lost 2 ;) So happy!!
+Paula Donard hey Paula!
I am so so glad it's worked for you! I've worked on it with a bunch of people to really hone it and get it right and now I just want it to help as many people who are frustrated as possible!
So happy for you 😘🤗 xxx
Did you increase your calories by 500 a day all at once or slowly increase a few a week?
I went straight into it ;) - but I was ready to take that risk and gain a few lbs bc I really tried my best and hardest for so long and nothing worked. Plus I could not see any progress at the gym. I struggled doing 3 pushups for so long, I was working on them every single day and could not get more than 3 done. Now I can do 10, which maybe doesn't sound like much but ... I have not worked on them at all. I couldn't be happier ;)
Paula Donard I'm currently eating 1400 cal per day and I only train 3-4 hours a week at home. I'm not losing any weight and I can't lower my calories (I'll starve) so maybe I should increase it?
That's awesome. Thanks so much for sharing!!
you have changed my life, I was in a very strict diet eating barely 1000 calories daily and fasting for 48 to 72 hrs at least once a week but I decided to stop, I’m going to increase my calories,break all the rules I’ve made for myself and hopefully I’ll have energy to workout eating everyday which makes sense, anyway thank you so much for opening my eyes.
Hi! How did it go for you? Hope you're doing well
same situation but a week ago i snapped out of it and it has been hard but I've fallen in love with strength training and feeling stronger every day :)
Right now i think i have crazy ed’s, I’m working out for like 3-4 hours everyday, but i binge all the time. So basically I lose a lot of time and dont get any results. Im going to try increasing my calories from this day... Wish me luck!
@@Phoebehunniexox a year later, I can tell you it was the best decision I’ve ever made, I’m strong and workout 4-6 times a week. I see food as fuel, It’s amazing how when I’m eating I don’t think about calories anymore, I just enjoy my life😌👌🏽
@@erin-iq8tm I really hope you are doing even better now! ♥️
Really informative video!!! I feel like most fitness youtube channels focus only one the first method and don't address people with long term disordered eating patterns or people staring off heavier. I love how inclusive this is, you are so thoughtful
+ilanstermonster hey lovely! Thank you for being so kind 🤗 I hope you enjoyed the video! Xx
ilanstermonster she is amazing!
you and abby pollock are my go-tos for concise and relevant fitness info !! for someone who's just starting out and is kinda overwhelmed, you're super inspiring and dont overcomplicate things at all
You might like Miss FitAndNerdy too!
DB thanks for the recommendations
I like gains by brains too
I know they make fads and just weightloss and being healthy so simple and easy to follow
Abby Pollock literally admitted to skewing scientific information to back up her claims, and that they weren't really accurate. I stopped following Abby a while ago because of this. Maybe shes doing better now, but i think she treated her public platform very poorly, and has alot of work to do on her personal journey before she should feel comfortable telling people what to do. But if you want real scientific information, try Jeff Nippard or even his girlfriend Samantha Buttermore, and of course Natacha.
After 2.5 years of going through lapses of anorexia or disordered eating and always trying to have a lower daily calorie intake, videos like this are finally giving me hope and are starting to really change my perspective and relationship with food. Thank you for making this positive, encouraging, and healthy video
AND SHE DOES IT AGAIN!!!! Another concise, super informative video. Ahhh Natacha, I love you!! Keep killing the content xxxxx
This is an old video, but I'm watching it because I'm trying to become comfortable with the thought of gaining weight, and Natacha's words and tips are so reassuring and helpful.
I've come to the decision that I want to gain weight because I want to be strong and energised, and I think I have disordered thoughts when it comes to food and I want to fight it. I've lost a bunch of weight and people around me are super worried, and I don't want them to. I've been feeling constantly without any energy and I'm realising that that may be because I've been eating less and less. I don't want to develop an eating disorder but it's so hard for me to not become extremely anxious at the thought of becoming heavier. However I need to change because I'm tired of being tired and worried, and I just wanted to say thank you Natasha because your vidoes are helping me so much in the process of changing my mentality and trying to become a happier, healthier person.
You’ve got this!!!
you go girl/boy!💪🏻💪🏻
This video is the best! I love how you broke it down into groups and explained for each group. No one else has explained it this well on any other channel or even other facebook groups so THANK YOU!!
Ahh thank you Maheen!! It took me a long time to plan and lay out but worth it in the end!! Thanks for watching 🙏❤️❤️
This literally changed my life. Been on this road for about two years now (while not completly strict about the calories), my body completely transformed! Best advice ever.
In my first gym session, I used it as a test so I tried to attempt a bicep curl with 7kg but couldn't even lift it properly, or tried to do 10 push ups when I couldn't even do one. It was great because now I can do both and more so it's more of an obvious improvement than a scale and measuring my weight
Seriously you are my favorite fitness TH-camr!!! You have motivated me to get a gym membership and start lifting!Been going for 2 weeks and can see the difference! Your videos are informative and I don't feel incapable of doing it I get excited to go to the gym 😊
+gupkets hey! Amazing!! The start is honestly the hardest part so the fact that you've got that under your belt is so good! 💪
I hope you keep going strong and keep really enjoying it! Xxx
I could feel myself slipping back into old ways and reducing calories to lose fat and watching this video has given me the reality check I needed! Honestly you are one of the most positive and inspirational people in this community and I love watching your videos☺️x
I love how simply you explained it. The way you talk about makes it sound more reasonable and doable. Thanks so much Natacha ♥️♥️
Sustainable 2:30
Sustained period of restrictive calories 10:05
No sustained period of calorie restriction 14:51
Omg I think this has been the most informed video I've ever seen! Nobody has ever made me realise this things or how to work properly! Thank you so much!!
This was super informative! I wish I had realized all of this when I first started strength training because I definitely noticed that I got "bigger" before I got smaller. Almost a year later and I'm finally seeing the fruits of my labor!
I'm so happy you made this video. I think there is so much misinformation out there that can end up hurting girls in the long run (leading to over training/ under eating). This was incredibly informative, accurate, and well-explained. Yay for healthy, sustainable fat loss!! (:
MarikaMorelanFitness that’s right!
I love your approach. I used to be such a yo yo/starvation and binge person and I was always after a quick result. I had no idea about nutrition, exercise and sustainable lifestyle changes and totally busted my metabolism. When I finally decided to change my lifestyle and stopped putting pressure on myself to look a certain way/reach a certain weight, that's when it all came together! I've been lifting for about 10 months now and I am loving how strong I feel, plus the changes I've seen in my body due to actually doing something good for it. Your channel and Instagram are constant sources of inspiration and I am always so excited to see and hear more of you! Thanks so much for always being so open and for sharing your knowledge! xx
+Amelia Berry hey sweetie! I can't tel you how happy that makes me to read!! Lots of love and keep going strong 💪
I'm really proud of and happy for you! 😘 xxx
I meet with a woman who works at the gym and we talked about food and that I eat to little.. For me it's much, 1500 calories. I have bulimia and have had anorexia. But I'm trying to eat more and had my first workout yesterday. I've gain 1 kg. But this video helps me with knowing my metabolism will get higher.
This was really helpful and eye opening for me- I’ve lost 60lbs from my heaviest but always struggled with disordered eating and plateaued as my body got used to less calories. It’s really nice to see someone with the same issues share their experience and give suggestions on how to readjust metabolism to get on a healthier path. ❤️
Hey how did I go?
Those are very sensible approaches and I love how you expressed them in a very neutral, non-judgmental way. Thank you for sharing!
i always come back to this video once in awhile. iv learned so much from it
and it makes me feel so good about myself. i love her
wow. All I can say is wow. I found your channel like 3 hours ago and I’m speechless. You’re such an inspiration for so many people including me :) I’ve kicked my ass today and burned 600 calories in just 45 minutes. I like to workout at home because I don’t like gym in my village and it’s really hard to burn this much of calories but I’m happy that I did it and now I can go to sleep with perfect feeling. Keep up the great work! I need someone like you in my life because I’m stuck in the same weigth for so long and I don’t know what to do anymore. I’ve lost almost 40 pounds till this day and I’d like to lose the fat that’s still there and doesn’t want to leave my body :) byeeeee
Your videos are helping me so much in getting a healthier mindset around my diet. I'm recovering from anorexia and it's been an uphill battle against my ed thoughts for over a year now, but your videos have been so informative and helpful while I'm trying to get healthier and approach fitness sustainably. Thank you sm!
You are the most helpful fitness/health youtuber. I am so grateful for having found you. I have struggled with disordered eating / body hatred and I am now lifting weights and starting to feel more comfortable with eating. Starting to not feel so much food guilt, because I am fueling my body not just sabotaging my weight loss! Thank you so much! You inspire me to be healthy, strong, and fit! Not just skinny!!
So much love for you girlie!
I am a cheerleader and I really want to work on muscle toning and running before next season. You are so inspiring and help so much! Thank you :)
Natacha, I don't know if you'll ever see this but I followed youradvice for the 3rd group on losing fat. Focused on hypertrophy and maintained a slight cut in calories; I didn't drop by 100 every 2 weeks, I just ate at a consistent slight deficit) on and off for a year or so, and i have lost 7.5 pounds of fat and gained 2 pounds of lean tissue/muscle during that time. Four of those fat pounds are from my legs and you can seriously see the difference. I can't express my thanks enough.
I love this! Definitely easy to get caught up in only cardio stuff and weight loss rather than a more holistic and informed view of health. I definitely was scared of any training that wasn’t cardio incase I became too bulky. Love info like this that shows the benefits of growing strong muscles 💕
Natacha, this is an older video of yours so I'm not sure if you'll see this comment, but thank you SO much for your videos and all your advice regarding recovering from eating disorders. I am a recovering anorexic b/p subtype and have slowly, over the past few months, come to terms with how bad my disorder has gotten and how badly I am destroying my body. I found the TH-cam fitness community recently and your channel in particular has especially helped me realize that starving myself is not the only way (nor is it AT ALL the healthiest, most effective, or most sustainable way) to achieve my ideal physique. I started watching your channel and your philosophy and attitude immediately resonated with me and the point I was at with my disorder and my life in general. I was already exhausted mentally and physically from my disorder and had started to realize that what I was doing to my mind and body was incredibly destructive and unfair, but watching your videos in particular gave me the final push I needed to start recovering. From what I've gathered, your experience with your ED was very similar to my own, and seeing you healthy, thriving, and beautiful in both body and mind has given me incredible inspiration to being healing myself.
I have been sustaining my weight at 107lbs (5'5" female) at around 800 calories a day for about 2 months now (my metabolism is obviously totally shot to all hell!), but after talking with professionals and doing research of my own, I have decided to follow the approach you outlined in this video. Not even going to lie, I am scared and I do not expect it to be easy, but seeing that you've been through what I'm currently going through and have made it out the other end successfully, I 100% believe I can do it too. I see much of myself in you. Natacha, thank you so much. PS, I definitely hope to someday be as ripped as you :)!
Love ya my girl, I’m so proud of you writing this message and everything you said in it ❤️❤️
It’s not an easy or quick journey and it feels like you’re going backwards at times but I promise you so much that it’s worth it. You sound like an amazing, intelligent person and I know there’s so much ahead of you to go and get and overcoming this will help unlock all the potential you have for such a happy life ❤️
All my love! Xx
Thank you for such an informative and well thought out video! Love how you mapped out the approach for everyone, no matter where they are in their health journey :)
+Maggie D hey sweetie! Thank you! It was really tough to structure this with all the information I wanted to put across so I hope it came across clearly! 🤗 xx
It did! This was so helpful! A couple of questions though: Do the types of resistance training sometimes overlap? Also, how does HIIT play into resistance training? Do you do it after workouts or do you consider them a full workout? Thanks so much! Also, I love your approach to working out and I've been binge watching your videos non stop this week
I was so scared to increase my caloric intake and did gain about two lbs. weighed myself three weeks after and lost three lbs! I lost 26 lbs so far on my weight loss Journey and now I’m looking to tone up my body (primarily through fat loss).
Hi! Did u lose 26 lb after you increased your calories?
thank you so much Natacha that was very helpful and you answered one of the questions i was overthinking a lot about,could you pls do a video on how to balance school life and fitness???eating healthy is not a problem at all as i rarely crave unhealthy foods now but the workout part is the one i'm not so sure about ,thanks a lot for inspiring us,and saving us,and showing us the healthiest and safest way to fitness,you are a roll modal to all of us,all th love to you
This video made me sigh with relief so damn hard. I've been recovering from anorexia and have still struggled with not restricting my diet for years and the way you explained all of this made so much sense to me and I'm excited to start my fitness journey over the right way so thank you so much for this.
You inspire me so much... I needed this so much.. Especially in the last time i crave support
Hey Natacha, do you still recommend these approaches, three years later?
Can i ask why you ask this?
@@micasolange9649 I think because she was in a bit of a unhealthily relationship with food/exercise/overthinking everything. Now she’s more relaxed with food and exercise. Not that she wasn’t in this vid, but she’s more now :)
@@tessakrebs7048 ohhh... ok i see it. Thank you!
@@tessakrebs7048 i think that if you want to do something more precise , yes you have to do that.
I’d like to know too since methods are often changing. Is there a new calculator to use? The one suggested is no longer avail.
This is one of the most helpful videos for being anywhere in your fitness/metabolism journey I've ever seen. Honestly, you have no idea how grateful I am for these videos! I feel hopeful and positive with a new direction. ❤️
Thank you! This is the most clear and straightforward description I’ve seen on this topic.
I struggle with letting go of the fear of gaining weight and muscle, but the way you’ve honestly portrayed yourself gives me the confidence to go for it!
It is refreshing to hear you say that results can take years. I am a womens personal trainer and the most asked question is "how long will it take to see results?" No one, as you say wants to hear it could be a few years! My fat loss approach revolves around resistance training and it is fair to say that once clients get the bug there is no stopping them! Well done for good solid information.
Liked the video because you made me smile when you said, "you guys know me, I love food." Also, you helped put my mind at ease. Been so worried about upping my food/calorie intake for fear of gaining "weight" when I know it's the right thing to do, because I can't keep lowing my calories. Thanks Natacha!
i swear ive binge watched almost all of your videos i love them so much omg
I'm so glad I found your channel. I used to OBSESS about my calories and weighing myself. I always under eat when I try to lose fat but I recently started working on getting my metabolism back on track while still trying to lose fat and honestly it's terrifying realizing that I should have been eating about 400 calories more per day than I was (I'm only 5'1" so this scares the crap out of me). I'm making myself stick to the higher calories even though it terrifies me because I know it's better for me in the long run. I just watched your other video about how you weighed yourself throughout the day and after you meals and I realized that my 1 lb weight gain doesn't mean I'm doing the wrong things! Thank you so much, you've helped me much more than you know!
girl everything about this video is spot on and couldnt be better, more honest advice! keep doing what you're doing cause you're killing it! love from south africa❤🌻
+Brittany Wyatt hey Brittany! I'm so so glad you liked it 🤗
Lots of love from London! 😘 xxx
Hey Natacha, not really trying to lose fat right now but just watching some of your old videos and THIS IS THE BEST video on fat loss out there. You're the best!
This has to be the most informative vid I've seen! So encouraging and extremely helpful! Thank you Natacha! High Five!
Just found your channel today, binge-watched for an hour until I fell asleep (migraine and painkillers) and fell in love. Your videos are fun to watch and you seem like a total sweetheart. Your energy is incredible, definitely motivating. And you live in/near my favorite city, how cool is that? Love from Germany, I’ll probably watch your videos for another hour or so.
+Lara hey sweetie, welcome to the channel! Really sorry about your migraine, my boyfriend used to get them and I know how they are.
You’re really kind, and I hope you keep enjoying the videos! Xxx
Natacha Océane thank you so much! Did your boyfriend get rid of his migraine? I find I get less migraine if I run regularly and avoid certain foods but I still get it and that sucks.
+Lara this was when he was a kid (around 10) so yep but he’s not sure what caused it as there wasn’t really a massive lifestyle change.
Sounds like a great start, maybe those two things are hinting at the underlying cause but I’m not sure what that could be - what do doctors advise? Xx
Natacha Océane it‘s pretty much a genetic thing as both of my parents suffer from migraine too. I’ve tried acupuncture which did work but is so time consuming. The doctor says to avoid stress and find ways to relax because you obviously can’t avoid stress completely. He told me to start singing again as I used to do that a lot when I was younger and it is known to be very relaxing. But he should be okay with me running, too, as long as it is not too exhausting.
I‘m glad your boyfriend is fine now! You don’t die from migraine but the impact it has on your life is a lot bigger than most people realize.
This video was sooo useful. I've been wondering how to achive this things for a long time. Thank you so much. You have amazing energy.🥰
Wow this is so refreshing to hear someone say ...weight loss takes time, give your body rest when it needs it, find what works for you...because there are so many people telling us lose weight fast! Starve yourself! It only takes 30 days to completely change your body! 🤦🏻♀️😂
I just subscribed to your channel because I love your honest approach and your sweet personality! 💕 Can’t wait for the next video! 👍🏻
I can have 2000 calories!! Thats amazing!! Binge watching your vids has inspired me to change the way i look at fitness. I'm excited to train and see long term differences. I can't thank you enough for being such a great role model!!
Bobby Chan Kim Bee that’s amazing!
I'm giving your sustained fat loss approach after 3 months of keto with minimal results and years of calorie restricting. You're such an inspiration and i love your bubbly personality. Thanks so much for all your videos, they're always so uplifting! 😘😊
I don't know how to tell you this but because of this video youtube disappointed me. I havent found a youtuber like you until now, so I will suppose you are a rarity. Thank you for all the information and positivity, you are so adorable and smart and honestly your videos, no matter how long they are, are perfect. Congrats for all the hard work you are doing here and in your daily life
Isabelle Urlan that’s right! I always find all kinds of clickbaits on youtube...
She's so infotmative and really goes for fact based fitness! Love it!
People to follow if you’re serious about the science behind fitness and health is definitely Natasha and Jeremy Ethier. I love them!
Also wanted to ask with working out how often do you wash your hair in a week??
It would depend on how many days you want to work out and how oily your scalp is. If you workout for 5-6 days then i would say wash your hair 4 times if you have dry scalp and 5-6 times if oily.
Without working-out a person with dry scalp may do a minimum of 3 days of hair washing.
This is in no way a standard. Its just something I'm suggesting to start you off for a habit. You can tweak it by increasing or decreasing days as you do a trial month.
I love how u simplified this to me i was so scared to start cuz i didn’t know how to, thank you sooo much 💞
Hey Natasha!
First of all, I would like to thank you for the hard work you put into your channel.Your content is of such a good quality and I really enjoy watching your videos!
I run 5-6 times a week 10-13 km, including some yoga at the end and about 15 push ups and a 2 min plank.
My goal this year is to build more muscle, especially core, arm and back muscles as I feel like I reached a plateau.
I'm a student and at the moment I can't afford to go to a gym.
I was wondering if you could give me some advice on muscle/resistance training I could do at home and include into my workout routine that would help me build some muscle mass.
Also, should I increase my calories to speed up my metabolism? I eat around 1,800 calories a day on a vegan diet, I'm 18 years old, 1,70 cm tall and weigh about 62 kilos.
Lots of love,
Anastasia
+Ana hey Anastasia!
Thanks for the love, it's really nice to hear! 🤗
So like I think you're aware from your comment, the current workout style you're using unfortunately isn't a metabolism builder and I wouldn't recommend the approach I am talking about with that style of training as I'd expect the food intake increase will be faster than the metabolism increase.
To be completely honest with you, the amount of muscle mass you will be able to add will be somewhat limited because there won't be enough resistance without a gym, but I don't have a few videos on train anywhere resistance band workouts and no equipment HIIT moves.
What I'd recommend is really focussing on explosiveness and power, so using really dynamic moves which will keep you working at your limit (e.g. Jumping moves / bounds).
You will be able to put on some muscle mass with this and your metabolism should improve if there is enough explosiveness and good time under tension and control in the resistance band exercises.
I really hope that helps!! Xxx
Natacha Océane Thank youuu!! I Will definitely give it a go
+Ana xx
I realized I was a swimmer for 6 years, I powerlifted for 4 years and was a long distance runner for 3 years. My body was exponentially different during each of those very specific stages of my life and I just now realized it!
I've watched this video going on 10 times in the last 2 years...it's just so helpful :))
just wanted to say that I love your channel and what you're doing with it! Love how you don't seem to be pushing a specific lifestyle on anyone, just that they should listen to their body and what works for them! Your mindset is exactly where everyone should try to be and I just love the positivity you spread
+Katrina Lynn thank you so much Katrina, that's really kind of you to say :)
You've put a big smile on my face! Xx
Just found you, can tell already you have great, healthy, balanced advice that is right up my alley! So excited to have found ur channel and have some new input/ideas/motivation to inspire and support. Keep it up and thank you!!
This is the best video on this topic I've found-and I've been doing a lot of Google/TH-cam searching as I kick off my 2018 fitness plan! Thanks for putting this out there and giving such a sane, healthy perspective. So many fitness people on social media advocate things that seem extreme or unhealthy but you are awesome. Also you look amazing which is inspirational too. :) I'm doing my first-ever Spartan Race this June with my husband so I'm pumped to start lifting and build some muscle so I don't die there lol!
thanks for letting us know it took such a long time to be 'able' to eat more calories. Everybody talks so easily about it and it gives me the idea that I should just be able to do it. Which means me stuffing myself and not feeling well :P So good to know I may have patience with it X!
God yes! That is so true. I have been so restrictive with calories in my weight loss journey. I was really obese 15 stone at less than 5 foot. I restricted so much, I actually stopped feeling hungry. Some days I didn't eat anything. I got so used to living on one meal a day. As soon as I started eating more often, I actually started getting hungry. I'm eating more and working out more and even though the scales are not moving so much now, I am seeing huge differences in my physique. Me and food, we are falling in love again, in a healthy way.
Wow I never thought my calorie amount would have been 2300!! I've always been eating around 1800 -2000, since it's what my fitbit says on days when i do not workout...I'm honestly surprised !
girl it's like you read my mind when you make your videos!!
this is such an amazing video, so clear and easy to follow with really helpful info!! Thank you Natacha!
I remember once upon a time I was able to gain almost 10 ibs and go down a size... I was in great shape and happy about that. I mostly did it via lots and lots of swimming, I did weight lifting too, but not a ton. I've been trying to get back to that point again, and am remembering how much work it takes! I'll get there... but, focusing more on lifting now, and seeing how that changes things.
Anyhow... I've been counting everything calories and nutrition wise for a while. I am definitely getting burned out on it though, it kinda feels like I'm eating for a calorie and nutrition goal rather than to enjoy food... think I might give myself a break and eat intuitively for a while.
You have explained this so well! And it's exactly what I needed to hear. I have recently put on weight and had a panic about it. After going through a massive weight loss journey and having maintained my weight loss for the past year I am now putting weight back on. My clothes all fit the same though so I am probably gaining muscle as I've been training like a beast and eating right at least most of the time, tracking calories and macros. It's easy to get fixated on the number on the scale, especially if you have a have been overweight in the past like me. And it's important to remember that it's a slow journey. I think I am going to follow in your footsteps and stop weighing myself :-) Train hard and eat right and focus on how I feel rather than the numbers. Thanks for the wise words!
I'm not quite sure if I'm in group one ore two as I want to be more toned and stay the same size but I've tried calorie restriction but overeat as well. I workout to train for my sport so I need to do cardio as I do an endurance sport.
+Catalina Silvestre hey Catalina!
How many calories do you eat (even roughly is fine)?
And is your training all cardio? Is there any resistance work in there? Xx
Natacha Océane I do cardio and strength training an probably eat 1700 calories on average a day
Catalina Silvestre same here
She is so right. I was on a very restricting sugar-free low carb diet for a while. My weight stopped dropping and I was constantly exhausted. I felt that I could not exercise anymore. I was constantly annoyed by my weight and eating less and less. Then I decided to have more healthy varieties in my diet and increased my daily calories intake a little bit more. Most importantly, I've stopped weighing myself five times a day. Fitness is a long journey. Focusing on the number is only going to make us more frustrated. It is all about the persistence and long-term healthy plan.
What happens if you’re in the third category now, but have also had years and years of restricting calories that is essentially still forming the basis of my weight loss now?
@@Andykyoshi that's an interesting experience, i wouldn't have survived keto diet even just for a month, i love breads too much to cut it completely from my diet 😂 you have such determination!
Great video. I'm definitely in the first group as I've been struggling to figure out how to maintain my current weight/size after losing weight.
Well explained, concise.
Thanks for the video.
Thank you so much for this video Natacha!! Honestly I love how you took into account the 3 different approaches and as someone who can get a little confused when it comes to diet and excercise for results, this made so much sense to me!! Hands down my favorite TH-camr and watching your new videos and seeing you reply to my comments can MAKE my day💞
+Amira Ihardane hey Amira!
I'm so glad you enjoyed the breakdown of backgrounds - it was something I thought is so important but wasn't sure if it was over complicating the video so I'm glad it worked out!
You're really kind and the support means the world to me so thank you! 🤗😘 xx
Thank you so much Natacha - you are the only fitness youtuber that i trust to be honest and share quality information and this topic was exactly what I want! xxx
Here I am...about to reach for a peanut butter snickers because I'm feeling down and then your video pops up and I'm motivated again! Thank you 💖💖💖
Love this video. I have always been running on too few calories and still above my goal weight. As I added calories, my metabolism kicked into gear again. I realized I can eat so much more than I ever thought and still lose weight consistently.
Hi Natacha, I've recently fallen in love with your videos! You're always so super positive about working hard in the gym and self love and I really appreciate that. I find that lately TH-cam has become such a negative place...But anyway, I was wondering if you had a playlist for the gym or any other songs that just get you going? I really need some new inspiration. Big hug from Germany! 😊
+1PaulaLuise hey lovely! I'm so glad that you like them, it means the world to me! 🤗
My music taste is really Hip Hop and Rap plus some RnB - I don't have a playlist really, I just go through new tracks on Spotify and add them to my library every couple of days!
At the moment the J Hus album is keeping me going though! 💪😘 xxx
thank you!!! I'll be sure to check out all of your recommendations 😄💗
+1PaulaLuise 🤗😘 xx
Thank you so so much!!!! I was starting to lose motivation because I was on a calorie deficit diet and wasn't seeing any change. But your video makes so much sense!
i’m only 17 and i’m terrified to gain more fat, i’m already so uncomfortable with myself, i can’t cope with the thought of becoming bigger
i just want to say thank you, thank you, thank you!!! you're by far my favourite fitness youtuber (even though i just discovered you the other day) and have by far the best, most positive messages and energy that i have ever seen (not to say any of the others are bad per se, i just think you have incredible optimism and a great message and recommendations). i have been so unhappy with how i look thanks to what is most likely body dysmorphia disorder and it's gotten to the point that i've been developing both orthorexia and have experienced some level of binge eating. but you've been so helpful with learning how to combat this and how to get to the point where i can feel comfortable in my body (although i am still not at that point yet). i had been consuming about 1400-1600 calories per day for the past few months, but because of the mental toll it's taken on me i've stopped counting entirely and have been trying to slowly up my intake so i can cut more fat and gain muscle. and it's been really, really scary for me. like panic attack scary. but your optimism and encouragement in your videos, and seeing you not only work incredibly hard in the gym but also enjoy things like chocolate pancakes and ice cream and not go on and on about how said chocolate pancakes have to be made with whole wheat flour or whatever so you can enjoy them "guilt-free" has really, REALLY helped me out.
this got incredibly long and i don't know if you'll see it but seriously. thank you. from the bottom of my heart. thank you.
Hey Natacha! Thanks for the video! I have lost fat and gained muscle over two years...I was in a caloric deficit and now I am intuitively eating. I want to build more muscle and lose a little bit of fat but is there a way to increase my calories the right amount without having to count calories? Wondering because I think counting calories would not be the best for me mentally...Thanks!
Maybe add an extra 100cal snack to what you would typically eat? Like add some peanut butter to a piece of fruit you’d eat anyways but eat normally otherwise if that makes sense?
Thanks (AGAIN) for this video, I took some notes and will definitely work on it! Did 100kg on the press today at the gym, it was one of my goals so I'm sooo happy. I keep increasing my weights so it's great! Hope you had an amazing day and thanks for everything you do for us. lots of love xxxx
Hey! Could you make a videi about sustainable fat loss and how to count your calories? I'm interested in the first one and strugling with the second...
Make sure to watch my video on how to lose fat and keep muscle in a sustainable way
Thank you soo much...I struggled for 2.5 years to want to be where you are...going to start this TODAY! Thank you!
Ill say im a group 1. AND I WAS REALLY HAPPY WHEN U SAID “1 cardio session” 😂😂😂😂
I have been weight training for about 2 years now and although my strength has increased dramatically so did my weight by 10kgs (I started at 57kgs) so I was shocked and continued to drop my calories on mfp until I was at 1400, but frustrated that the fat was coming off. After watching this video I have recalculated my calories to 1800 (goal 2300) and made myself a big bowl of apple and cinnamon porridge. Thanks so much for this video, I was realised on average I wasn't even hitting 1400 some weeks and with an up coming wedding I can't thank you enough for changing my perspective. Can't wait to see changes and I feel like I'm better informed after watching this.
Ps sorry for the novel
When increasing your calories... how do you know when to stop increasing?
I think my fear is that I'll just keep increasing and increasing and not be able to know when I've reached the tipping point!
Hi, I don't know if you're still looking for the answer to this but I use IIFYM calculator website to find out what I should be eating to maintain my weight (in calories, fat, carbs and protein, the website breaks it down for you), and increase my caloric intake by 10% of that. This should induce weight gain over time slowly, and if you are going to the gym, weight training and lifting as heavy as you can, you will be utilising the extra calories and energy to push yourself and you will begin to lift heavier. Upping the weights during this time is key. If you do this for a few months, you will inevitably gain a bit of fat with the muscle you add on, but when you cut (go back to eating your maintenence weight calories) and start to incoroprate more cardio with your gym visits you will be left with more muscle, and you will burn the fat off, and you're left with a sculpted bod. Takes time but it's good to look at your physique as a journey, not a destination. Works for me, hope thathelps! x
kt 1993 will I gain fat if I train but eat at maintenance???
@@sararashid4558 no, if you are eating a maintenance and training hard your maintenance will eventually become a deficit. as long as you are training hard. eating at maintenance is just what it means, maintenance, therefore you won't gain fat.
Thank you for another amazing video Natacha! I just discovered you the other day and I need to tell you how much I adore your videos and you!! I've never seriously followed someone on youtube before but I've been binge watching your videos. I absolutely LOVE your approach to fitness and food.
I also struggled with a binge eating disorder and yoyo dieting for a few years a couple of years back. I'd always been quite lean naturally before my eating disorder so once it developed I was desperate for my weight to go down which only made things worse as I'm sure you know. I progressed from cardio and periods of intense but unsustainable bodyweight HIIT (lots of Sean T's Insanity which I love but can't do all the time) to weight lifting and started power lifting this fall (which I love) so I really relate to your fitness journey. Even though my relationship with food is quite healthy most of the time, I still find myself feeling like I should eat less even though I'm in the gym for 2h 5 times a week doing serious strength training. You've inspired me to try and slowly up my calorie intake :) I eat 1500-1700 most days which feels natural but my body could probably use more.
Again thank you for all your inspiring lovely videos! you're inspiring and educating so many people.
What if I’ve been on a restrictive diet for a long period of time and I also still need to lose 1-2 dress sizes?
Whole food plant based always works for pretty much everyone. Check out high carb hannah on TH-cam
Slowly increase your calories (about 100 every 2 weeks) until you reach what is supposed to be your maintenance calories and also work on building more muscle so that you burn more calories naturally, allowing you to also have more freedom in your diet
@@whyjustwhy2168 but wont carbs increase fat in the body if we have insulin resistance or pcos??
@@aena5995 once the body is in better rhythm it will work out. Complex carbs like rice potatoes beans oatmeal etc... Plant based. Have to make sacrifices. Juicing, fruits and veggies. Chemical stress like.meds and "bad food" has to be eliminated for it to work
thank you for sharing all this information! I especially love when you mention doing the wrong things your first year because I have just finished my first year of a healthy lifestyle/training and have definitely done some wrong but I learned so much. I finally feel like I know what I'm doing and have gotten into weightlifting/created a routine I love. But everything led to now so I'm thankful for all the mishaps! And thankful for everything I've learned from you!!🙂
+Amy Winkler hey girl! Yeah that's just a big part of it, like a lot of things I guess! 🙈 you're welcome, I am I'm so glad you love how you're working out at the moment! 💪😘 xx
what about someone who has had an extended restriction and then put on a lot of weight so neither prep works
I have the exact same condition. I started intermittent fasting and was restricted to 1000-1200 calories that I fell into this pit of yo-yo dieting. I would burn a lot of calories/eat less for a month and then binge because my body would normally ask for more food. I would say do start eating more, dont kill your metabolism even if you gain a little weight (i gained 3 kg) but then i am working on my muscles and I have already lost half kg within two months. So dont be afraid, look for sustainable process and yes i still continue with intermittent fasting. I just eat 1800 to 2000 calories now. Which is okay for me cause i am short (5'1 and I weigh 49 kg)
Love the fact that you start with empathy.
Can you still change your body composition if you don't have access to a gym equipment like squating racks ect?
Crystal S yes I used to work out at home for over a year and I got great results, I recommend buying some resistance bands though as they great for workouts at home!
Layla Dahbi thanks! I have some :)
Crystal S also dumbbells are great as well as a yoga mat that really helps (for example. Arm workouts & abs)
try ankle weights as well!
I rarely ever comment but oh dear lord thank you so much for this video! I've been stuck for so long after losing a lot of weight. I've also been training but not eating enough so I haven't been seeing that much results. It's scary to try and eat more after always being told to eat less but your video and advice helps me so much to just try it and see what happens with good training and nutrition! Thank you so so much!!
OMG thi video is just perfect!! 😊😍 Thank you so much, Natacha!! You are amazing!! 🤗🤗
+Irene Diaz Masfarre hey Irene! That's so nice of you to say, I am so holy this video is helpful! 😘 xxx
All your videos are seriously helpful, and informative.. and fun!! Thank you so much for everything you do, and for being so happy and kind!! 🤗😘
You're so inspiring and motivating ! Thanks for all the good you do! You're the person who inspires me saying that you don't have to starve yourself to lose weight, and that a ""diet" should not be a punishment , so thank you so much !!
Tbh I feel confused about which category I belong to- the second or the third. I definitely have fat to lose, but I had been cutting/restricting calories down to less than 1500 like you for nearly a year, doing only cardio 6 days a week and 0 hypertrophy. I felt miserable and was losing absolutely no fat. I threw that out and started doing weight training+ eating as much as I want for the past 3 months. But like I said, still have fat to lose, ESPECIALLY around hips and thighs...what do I doooooo? I'm considering doing the 2nd tactic first, which is(continue) increase calories to maintenance to help heal metabolism, then taking the 3rd group-calorie cutting approach and work on losing the fat. Then move into sustained fat loss.
-if you actually read this whole thing, tell me if i'm not alone!!
You're not alone!
Me too i'm scared that i will become bulky girl cause i'm lifting and i still have a lot fat to lose i'm 60 kg and 169 cm and i want to become 56 kg and i have same problem all the fat is in my legs but i have a xs waist and it make my thighs look even biger
I go to the gym 3 days a week for 1.5 hour (20 min cardio . And the rest lifting ) i hope i will get to my goul (56kg) soon [sorry for my bad english]
Hey! Don't worry about becoming bulky:) most of us girls who weightlift don't get bulky unless we're trying specifically to put on muscle or if we're bodybuilders lol
From what I know, you'll just get toned and muscular without the muscles getting crazy big. Keep working hard!