Best thing I ever did was reading the book Woman’s weight loss secrets: the unspoken truth, after applying the knowledge I got from the book I feel like the cellulite is magically disappearing from my body
You are 100% correct. I lost 41 lbs in 9 months thru keto and diligent tracking with an app. Kept the keto but quit tracking a gained 13 pounds. Quit keto and started tracking. Lost the 13 pounds and the added diet flexibility highly increases sustainability. In the end, it’s turned out the key all along was the tracking and meal planning. 16 months into the journey, still at my lowest low and going strong.
I used to weigh 400 pounds. Got down to 180lbs, and consistently fluctuated between 200-230 for about 5 years...and then quarantine happened. Gained back 70 pounds in 9 months. Not having structure, ie work and the gym, for 9 months got me back into all those bad habits. Back to work and the gym and I'm incredibly grateful for all of the content provided by Layne and others.
Thanks for sharing your story. I slowly lost 70 lbs between 2015 and 2018. Quarantine happened and I've gained 50 lbs back. I'm trying to find the confidence and determination to reverse this setback.
Same here, I had a very healthy lifestyle and was fit for 7 years until covid happend! Gyms closed, my eating went shit because of depression and I gained 40 pounds.
Enjoy what you eat. Enjoy the exercise you do. And stay consistent. The lifestyle part of this study is what I find to be most true. If its your every day, it will make things so much easier. Loved the vid Layne.
Great video! Delighted to hear you enjoyed our review and that our findings are in line with your research and experience. Hopefully this will help improve treatment plans and outcomes for many.
I dropped 40lbs in 3 months during quarantine, since then i've managed to maintain for a year and 2 month with a flexible diet (just workout and keep count of calories). I was at 240lbs 6'6, decided to eat 1700 a day for 2 months where i dropped all my weight, and then to maintain it, i had to raise my calories 100 a week till i made it back to 2600. I am maintaining with 2600 a day and 3 workouts a week. I think the key is to raise calories intake slowly to maintenance.
I've been tracking my calories and my weight for 5 months now with insane precision. I rarely eat out and only have few untracked cheatdays. I weigh basically everything I eat. I track my calories and I have quite low NEAT, so even though it's of course guessed, it doesn't make much difference if I miss the corect numbers. The result is near laboratory conditions of tracking. What I've learned is: My own weight is the hardest part to track. It sounds weird, because I step on the scale and write down the number. But I have a chart for my theoretic weight depending on calories in and calories out and my weight and the weight is all over the place. The trend, however, is right on point. It checks out completely. I'm very sure my calorie numbers are ridiculously precise. But the weight depends a lot on glycogen stores with a lot of water and the food in my body. The individual data points are very, very misleading. Amusingly, I can literally measure my glycogen stores. Every time I have a cheat day, or a few, my weight overshoots my theoretical weight about 1,5 - 2 kg. It's the same pattern every single time. And after about a weak or so the weight drops like a rock and lands very well on my "theoretical weight" line again. Actually it drops half of it after a couple of days, goes up a bit again for 1-2 days and then drops the rest. I don't know why exactly this pattern happens every time, but I have exactly this behaviour 5 times now in my data. What I want to say is: Don't trust the number on your scale, folks. Your body tricks it. A lot! The longterm trend is where it's at. Forget thinking in days, even a week doesn't say much. You can even weigh yourself twice two weeks apart and get a higher number, even though you burned body fat every single day. I have it right here in my charts. If you pick unlucky moments, the scale straight up sets you up. Measure every day. Only look at the trend (I focus on record lows, because I think it makes more sense than averages). And be aware that eating carbs above maintenance fills up your glycogen stores, which is weight that doesn't matter for your fat loss and will just come off again after being in a deficit again for a while. That is my advice.
This is a GREAT VIDEO for those of us who want to lose weight and keep it off. I feel like I FINALLY get it! I weigh myself twice a day, once in the morning and once every night under the same circumstances. I have been tracking since December of 2023 and have kept the weight off (9lbs). I did track while I was losing (MyMacros) and focused on protein (140-190g/day). I still weigh myself 2 x a day but am not currently tracking my macros, but am weighing my food as I am now familiar with how much I should be eating of each food. When I get closer to my next powerlifting competition I will track more closely to shed the 1-2 lbs that I will need for weigh ins. Thank you for continuing to provide us with no bull information to better our health and not buy into the crap that most are trying to sell us! Takeaway - you can sustain your diet and exercise if you are motivated to do what you like and can sustain.
Wow. I've lost 80 pounds in about 2 years (I'm 2.5 years in but have been on maintenance for 6 months) and this video so accurately captured my mentality. I often told people I was "working on my personal brand" both professionally and personally.
Great listen, Layne. The only constant I've seen work with my clients is a low calorie, high volume approach. Keeping the stomach full as possible. Preparing meals and experimenting in various types of meals to keep it interesting.
Great video. I think many can benefit from the information provided in this video. The part about the weight fluctuations on the scale was great, too. I have a friend who's pretty lean but has no idea how the scale works. Whenever I see him, he always talks about how he's gaining/losing weight and I see him weigh himself pretty inconsistently. There should be more videos out there about scale fluctuations with the end goal of having individuals embrace using the scale instead of fearing it
Monitoring yourself daily is very true! When I was 16 I was very overweight so I decided to change. I reduced my portion intake and rarely have in to peer pressure. I would weigh myself every morning, and began working out every night in my room and tried to be as active as possible. By the time I was 17 years old I had lost 14 kg, and reached my lowest weight. But then I went to college and the stress and my old eating habits made me gain almost all the weight back and ever since I've been gaining and losing the same 5 kg. I had more self control back then, and my motivation was strong, and I want to be like that again.
People are just confused by simple weight loss concepts putting them way behind the 8 ball to start with . We should be teaching from an early age calories in & out , what are they , what do they do , what is maintenance cals vs calorie surplus verse calorie deficit.
Lifestyle change (wholesale change of daily habits) has been the key for me and my wife. I've still got a little way to go, but I've lost over 100lb over the last few years, even though I've gained quite a bit of muscle going from sedentary to regularly active/training.
I've done a complete 180 on daily weigh ins. I think it's the right way to do it. Clients begin to understand how much it can fluctuate when they see it for themselves.
Habits and lifestyle changes are key. Easier said than done. After years of yo yo dieting I finally realized that I can’t return to the bad habits that always lead to weight regain. A diet is relatively easy. Keeping the weight off is the hard part.
Lost 50kg IF+KD in 6 months. 51 yo 183 cm 92kg. Weight every morning. Daily fluctuation around sustain monthly average 92kg is about +- 3kg. I eat everything, but less fastfoods and less frequently. When weight starts to go up, I fast that day or lower high calories food intake and move more. Days when weight goes under average I may eat treats that I love. Still learning and experimenting but now I have the tools to stop weight gain and also enjoy my life. Just kept doing it when I gained 5kg in couple days and felt total loser. I implemented my tools few days and back in avg weight again. I believe it is mostly water with glucose and stuff in bowel that fools to think I gained or lost a lot of weight in a day or two. Monthly average is my truth and what I stare and make adjustments by. I allow myself to fail and just start again today without giving up and dont fail every day 😂
For me it’s about mindful eating - and yes, a lot of it comes down to planning and enjoying the process of meal prepping as well as consuming and appreciating whole foods.
Love how qualitative research is being valued. Even more so when a quantitative person like you discusses it and doesn't diss it ;) - public health researcher here who believes that the research question and constraints should influence the method used, and there's no 'superior' methodology per se hehe
Lots of insights for me here. I have been obese for 30 years, losing then regaining. This time I went low-carb, logging every bite, weighing daily, tracking many types of data. This continuous monitoring is what really helped- I have kept 75 lbs. lost in 2019 off for over a year, and lost 20 more in 2020-21so far.
@@richardlawson6787 I tried OMAD and failed, so I've gone back to what works- 2MAD and tracking. When I stopped tracking I gained. We all have to do what works for our personal situation.I've kept off 96 pounds for almost 2 years.
Do you track calories or macros? I used to get really upset about seeing my weight go up on the scale. My doctor told me, if you are accurately tracking your calories, if you didn't eat an extra 3500, it's water. So relax. Alternatively, if you track closely and don't lose, but you know you're in a deficit, be patient, it's water, eventually it'll come out.
Another great video with a great analysis of the data. “Lifestyle changes” over “diet mentality” is a very helpful reminder. And we need continuous behavior changes versus short term habits that end when we reach the goal. I know I need more Structure and planning so that I don’t fall into bad habits when stress or time management becomes a problem. Thank you for breaking this down for us! Love your videos.
that's such a rewarding thing to hear from the researcher! Congrats. Inspiring video- I watched it preparing to make mine focusing on health habits for entrepreneurs
One thing I'd love to hear your thoughts on: A statistic I've always heard, but not sure where it comes from is that the average person gains 3lbs per year after age 30. Lets say a person is 200lbs at 31 and they lose 10% of their body weight down to 180lbs, if in 3 years they are back to 200lbs, aren't they still 9lbs lighter than they would have been? Should that count as a full rebound if their predicted weight would have been 209lbs?
Interesting question. I suppose it's possible. Keep in mind however, that of people who relapse, 1/3-2/3 add back more weight than the previously had. There seems to be compensatory mechanisms
What you're all forgetting here is it comes down to the pure grit of a person. Their drive, their willingness to make drastic changes in their life, and stick to it. I've lost over 70 pounds in the last year, and gained 5-10 pounds back, and most of it was muscle. Been on a health journey for the last year, and what I've found is that you have to make lifelong changes. For me it was a drastic moment, a stopping of time for me to make major changes. I've tracked my food every single day. No I'm not always hitting my calorie goal, but It's a lifestyle, a way of life. You want to be healthy? It has to be a mentally committed, lifelong decision. Oh and about Thanksgiving, I ran 10 miles last November, and still gained 5 pounds. Lmfao Simply put, change the way you think, change the way you live.
Good thing I scheduled a 3 day fast every year after the holidays which is when a lot of weight gain occurs. I’m thinking of doing this a couple of times a year like seasonally, If full on fasting isn’t for you, there is the fasting mimicking diet to try.
Type 1 diabetic coment was excellent and makes me a lot more comfortable with diet breaks - this pattern of eating is for the long term and periods of higher calories can be beneficial to this phase.
Great & helpful sum up. Something to think about - you say consider weight in daily and take the weekly averages... as a male, not being under the scrutiny of female hormones that may be sensible (Guy's only worry about testosterone and don' have hormonal cycles like females going through menstrual cycles). Do, for women, what phase they are in of their cycle can have huge effects and create 3-7 lbs of weekly fluctuations on their weight. If we rely too much on the scale telling us of the efforts we put out the last few days we're successful, which often is the primary motivator at the time as we are trying to shift our patterns, we can get easily discouraged. I find, we do better if we don't weigh too often, 1x /months, as exercise, carbs, stress, water retention from hormones cycling, etc are part of the story for women. Just a thought.
I’ve never had a problem losing weight in my life, ever. In fact I’ve never even ‘had’ to lose weight at all. Peoples always go-to answer when I tell them that is, that I have a fast metabolism. Well, not really, pretty sure my maintenance cals is like 2700-3000ish, which is very very normal for my height, weight, muscle mass and lifestyle. What I do have that most people don’t is, a lack of appetite. If I only ate when I was hungry and to the point I was full without any size/strength goals in mind, I’d be lucky be break 2000cals. The remaining 1000cals or so I eat to lean bulk is a real struggle. No one ever told me how to have a good relationship with food. I never had to do self work to control cravings, I don’t have great will power, I simply I have a low appetite, that’s it. I understand most people would kill for this and maybe I shouldn’t complain but the grass is certainly greener
This was such a good video Layne. I like to think of weight loss as chasing a lion. We can all chase a lion, some better than others. It's not easy to catch the lion but if you do, then what? You better be prepared for the hardest part of the journey and that's keeping the weight off. Thank you for spreading the facts!
Maaaan props to u Layne, inspiring that lead author ... u inspire me, support my knowledge and I swear to God if it was actually the right way around ur channel is KING ...
I don’t quite understand the thanksgiving thing , that’s just not wanting to problem , you can easily eat low cal turkey , corn or veggies , salad and fit in small portions of the Mac n cheese .
The fundamentals shouldn't be technical to register - this was well broken down to the top highlights. Generally the Same thing I've been telling my people for years, so I'm glad to hear you further solidify this. I'll check out the article to pass on to others 👍⚡
I liked the fact I was my leanest tracking my macros. People treated like a nutrition expert, even though it was mostly macro tracking. It was hard at first tracking macros, but over time like any skill, it only got easier!
It's about calories not macros. If you're eating clean and getting enough protein that's all that matters. I never tracked one macro to get lean. Clean whole foods, plenty of protein and caloric defecit. Easy as 1,2,3.
@@matthewburn4900 Macros is only the percentage of protein, carbs and fat. You can track them all day but if you aren't in a defecit it won't matter. All that really matters is the calories. It's pointless to track macros if haven't already tracked the calories first. It just makes things more difficult for people who already are having a hard time. You have to keep it simple. Plus it really makes no difference if you eat 40/40/20 vs 50/20/30. It's just unnecessary
Extremely important topic! Extremely challenging at times for me to pre-plan, go shopping and then stil cook a few good meals. I enjoy variety, but need to understand that food is medicine.
I found that for me keeping two meals a day similar to what i eat while dieting(a bit higher in carbs, but close), and a third meal that's higher in calories(e.g. 700-750-1000), works really well, and allows me a lot of flexibility. even stopped tracking precisely recently, but i eat similar foods, so i kind of know. Still weigh my carbs and fats, as it`s impossible to estimate how much rice or oil you have in your pot.
I weigh myself every morning. My weight is very consistent day to day when I weigh myself first thing in the morning after emptying my bladder. If I am above my goal weight, I eat light. If I am below my goal weight, I figure I can be more relaxed, even maybe get a pizza. I also stick with primarily whole foods and am cautious about buying foods that are too easy to snack on. I have kept a stable weight for 30 years, and I come from a family of obese people and siblings that got fat over the years.
For me the biggest reason I try to lose weight so many times and failed was just pure frustration as to why some people eat everything and just are lean,no matter what they eat and I can't! Just couldn't accept this I wanted to be like them,up until now when I finally did made peace with the fact that I'm not lime this people, things started to shift slowly. In short self acceptance and stoping beating yourself over it,seems help.
That was such a great relay of that study, very well presented. Completely relatable, after losing a significant amount of weight but only keeping it off around 18 months before trying out a new diet which I gained some back. Just going back to what works with some of this knowledge. Thank you.
I appreciate the channel. Switched over to the carbon app from MFP find it easier more intuitive with coaching macros. I can maintain and control my fat loss while not losing to much muscle.
my biggest self monitering is the mirror. I became shredded at (9% bf) then bounced up to about 13-15% where i usually sit in the winter. When I see my bottom abs fade, i hunker down on the diet/exercise more to get them back. I'll never let myself go over 15% bf again. In the summer I stay shredded the whole time, it's winter where i'll start to eat more crappy foods
Agree !! Finding what works and what you can stick with is the right way to eat. Same goes for fitness. For me the only long term way that works for me is IF with mostly carnivore. Over one year and haven't gained any weight back. For me it's almost impossible to overeat doing this. Totally agree I'm lucky I found what I can stick with after a life of up and down weight/fat, mostly up.
Love this vid! Lost 16 kg and I've been able to keep it off since Sept last year. Granted its only been a few months but yeah this is a lifestyle, not a phase! I do weigh myself every morning and when I notice a gain, my mindset is like "well f you extra weight", then I go train extra hard that day or be a bit more careful with my prepped meal lol. I take that as a challenge rather than something that deters me.
375lbs to 195lb to 212lb (current).. learned about macros and food values. Reverse dieted to 4000kcal daily as maintenance.. now happy as can be 🙂 (8 years of work though.. not a short fix)
I lost 75 pounds in 2021 and have been maintaining my weight for 2 years now. I eat 4 meals per day. The first 3 meals are about 500 calories each, on average, and the last meal is about 600-800 calories. My maintenance is about 2300-2400 calories per day. If I know I’m going out to eat or go to a social event one night, I’ll eat 3 meals instead of 4 that day. I usually skip my 3rd meal, and don’t worry how much I eat at the social event. And usually, I end up eating about the same total calories, sometimes a little less on those social days because of the skipped meal.
Layne, you must be wrong. All the gurus tell me just don’t eat bread. I have come to the conclusion that both this research and you yourself are funded by Big Bread.
there is one diaet thats absolute superior ! it´s that one you can stick to for your whole life ! and learn to cook and use low densed calorie foods. so your diaet isn´t boring and you still can enjoy it.
You would have been as good a psychologist as you are a nutritional expert. Look into consulting for eating disorder clinics. You do a great job at touching on the psychological factors that come with obesity.
It's so hard to get fat from a "cheat" meal compared to a cheat day. If you restrict yourself to one meal on Thanksgiving, you can eat until you can barely move and stay under your calorie threshold if you cut out the other meals.
I can be the weird one sometimes and not have peer pressure when going places. One time after me and my coworkers got done playing tennis we went to Dairy Queen. They all had blizzards or a milk shake and I was the one with a diet coke. No shame, that diet coke tasted amazing after burning all those calories playing tennis. Right now I'm in the high 170s. Even though I want to lose more it'd be extremely easy for me to maintain 175 to 180 range just cause of all of the different foods I've learned to make and how much I workout and do sports. I'm 5'11 and was originally 215.
I don't understand how people can't plan for holidays, like it's common sense. If you know you'll eat like 1200 calories at lunch, then eat high volume, and calories for your other meals. Also, peer pressure to eat? You shouldn't be listening to the fat people, especially if they're telling you to eat, don't listen to them. They clearly have poor priorities for themselves.
Shud have interviewed me went from 215lbs to 150lbs between 2012-13...never ever put 1lb back on.... I am a different person physically and mentally.. In the short term positive comments help but long term its all about you and your mind set I could write a book
@No name originally I tracked everything for about 1.5 years, now I eat 1 small lunch and 1 larger evening meal with a few late snacks. I eat very similar meals every day that I can make in about 5 minutes it's very easy. If I go out.. Remember those days I plan for them so I may eat less the day before or just eat that meal. I am also very active. Its all about mindset, people think its magic! But I want this lean fit stronger body much more than the food Good sleep is the foundation
@No name honestly I don't know and I'm not being funny,! I would say workout the weight you want to be and eat the calories to sustain that weight based around variable protein sources... And then lots of filling but low calorie veg and a bit of fruit. I always fit in a nice snack or 2 as well chocolate and or ice cream
@No name thats a lot of info i would say endo meso if that is a thing ,i put on muscle and fat easily. mainly bodyweight and light weight circuits ,loads of walking. i also play soccer , just generally very active , but it is 80% diet i'd say. the fatsecret app was great to use as a tracker
I think counting calories sets you up for failure. The best diet has to be one where you shred but are never hungry. Learning how to grow or source quality food and learning to how to prepare it to be delicious is the most important. Take out the last 50 years and people that were never hungry were normally lean. Alcohol is a factor, a lot of people have their diets in check quite well, but then have a big drinking session where a kg or 2 is put on, it can be put on in the preceding days when normalisation is getting found
Hello another great video. I have one question can a person that already went from 112 to 74 kilos( utilizing your videos and thanks doesn't begin to cover the gratitude ) start using carbon now for reverse dieting even though he wasn't before? I am asking because the application wont have the data of weight loss process. Thanks a lot for your answer in advance.
People who sell food do whatever they can to make it taste as delicious as possible so you buy it. Do you think they care about your health over your money? People have to put the work in on educating themselves. It’s either hold yourself accountable or try to make it illegal to make food highly palatable so you stop behaving like a child overeating it.
Eating out, take aways : eat less before or after to smooth your calorie intake, also walk, walk , walk , and if you have a stairs in your house run up it instead of walk when you use it.
So basically if you choose to eat trash food like processed grain and seed oils your stuck in a never ending cycle of calorie counting but if you eat like Paul saladino or Shaun baker recommend you don’t have to calorie count and some how weight seems to magically disappear. I like layne but he basically just defends the status quo and even armed with countless studies nothing really seems to work but calorie counting on shit diets.
@@ridenm7748 then your not hitting satiating hormones because your not meeting vitamin requirements . if you eat liver and organs youll feel full faster. or veggies if you have no organs i presonally dont think veggies work well but liver i feel super charged and usually not hungry unless im actually hungry. i mean im sure you can gain weight on pauls diet if your eating out of anxiety or trauma issues but it can work in a balanced enviroment. lane is okay be he will never be on the cutting edge of anything.
Best thing I ever did was reading the book Woman’s weight loss secrets: the unspoken truth, after applying the knowledge I got from the book I feel like the cellulite is magically disappearing from my body
You are 100% correct. I lost 41 lbs in 9 months thru keto and diligent tracking with an app. Kept the keto but quit tracking a gained 13 pounds. Quit keto and started tracking. Lost the 13 pounds and the added diet flexibility highly increases sustainability. In the end, it’s turned out the key all along was the tracking and meal planning. 16 months into the journey, still at my lowest low and going strong.
I used to weigh 400 pounds. Got down to 180lbs, and consistently fluctuated between 200-230 for about 5 years...and then quarantine happened. Gained back 70 pounds in 9 months. Not having structure, ie work and the gym, for 9 months got me back into all those bad habits. Back to work and the gym and I'm incredibly grateful for all of the content provided by Layne and others.
Thanks for sharing your story. I slowly lost 70 lbs between 2015 and 2018. Quarantine happened and I've gained 50 lbs back. I'm trying to find the confidence and determination to reverse this setback.
Still, 300 pounds is not 400 pounds. I've just been struggling with 60 persistent pounds forever. I envy you...
Same here, I had a very healthy lifestyle and was fit for 7 years until covid happend! Gyms closed, my eating went shit because of depression and I gained 40 pounds.
Don't need a gym to get in shape...
Enjoy what you eat. Enjoy the exercise you do. And stay consistent. The lifestyle part of this study is what I find to be most true. If its your every day, it will make things so much easier. Loved the vid Layne.
Glad to see you here man!
If you care about the process more then the results... The result is yours.
True that
Well said!
Church
Beautifully put
Than.
Great video! Delighted to hear you enjoyed our review and that our findings are in line with your research and experience. Hopefully this will help improve treatment plans and outcomes for many.
I wish more research focused on this instead of quibbling over fats vs. carbs!
@@biolayne1 I completely agree with you. I believe that listening to the human voice in weight loss research is truly where the key lies.
This guy is the blessing to work out space smarter not harder. Science rules. Thanks man from a disabled vet who applied same.
I dropped 40lbs in 3 months during quarantine, since then i've managed to maintain for a year and 2 month with a flexible diet (just workout and keep count of calories). I was at 240lbs 6'6, decided to eat 1700 a day for 2 months where i dropped all my weight, and then to maintain it, i had to raise my calories 100 a week till i made it back to 2600. I am maintaining with 2600 a day and 3 workouts a week. I think the key is to raise calories intake slowly to maintenance.
I've been tracking my calories and my weight for 5 months now with insane precision. I rarely eat out and only have few untracked cheatdays. I weigh basically everything I eat. I track my calories and I have quite low NEAT, so even though it's of course guessed, it doesn't make much difference if I miss the corect numbers. The result is near laboratory conditions of tracking. What I've learned is: My own weight is the hardest part to track.
It sounds weird, because I step on the scale and write down the number. But I have a chart for my theoretic weight depending on calories in and calories out and my weight and the weight is all over the place. The trend, however, is right on point. It checks out completely. I'm very sure my calorie numbers are ridiculously precise. But the weight depends a lot on glycogen stores with a lot of water and the food in my body. The individual data points are very, very misleading. Amusingly, I can literally measure my glycogen stores. Every time I have a cheat day, or a few, my weight overshoots my theoretical weight about 1,5 - 2 kg. It's the same pattern every single time. And after about a weak or so the weight drops like a rock and lands very well on my "theoretical weight" line again. Actually it drops half of it after a couple of days, goes up a bit again for 1-2 days and then drops the rest. I don't know why exactly this pattern happens every time, but I have exactly this behaviour 5 times now in my data.
What I want to say is: Don't trust the number on your scale, folks. Your body tricks it. A lot! The longterm trend is where it's at. Forget thinking in days, even a week doesn't say much. You can even weigh yourself twice two weeks apart and get a higher number, even though you burned body fat every single day. I have it right here in my charts. If you pick unlucky moments, the scale straight up sets you up.
Measure every day. Only look at the trend (I focus on record lows, because I think it makes more sense than averages). And be aware that eating carbs above maintenance fills up your glycogen stores, which is weight that doesn't matter for your fat loss and will just come off again after being in a deficit again for a while. That is my advice.
This is a GREAT VIDEO for those of us who want to lose weight and keep it off. I feel like I FINALLY get it! I weigh myself twice a day, once in the morning and once every night under the same circumstances. I have been tracking since December of 2023 and have kept the weight off (9lbs). I did track while I was losing (MyMacros) and focused on protein (140-190g/day). I still weigh myself 2 x a day but am not currently tracking my macros, but am weighing my food as I am now familiar with how much I should be eating of each food. When I get closer to my next powerlifting competition I will track more closely to shed the 1-2 lbs that I will need for weigh ins. Thank you for continuing to provide us with no bull information to better our health and not buy into the crap that most are trying to sell us! Takeaway - you can sustain your diet and exercise if you are motivated to do what you like and can sustain.
Wow. I've lost 80 pounds in about 2 years (I'm 2.5 years in but have been on maintenance for 6 months) and this video so accurately captured my mentality. I often told people I was "working on my personal brand" both professionally and personally.
Great listen, Layne. The only constant I've seen work with my clients is a low calorie, high volume approach. Keeping the stomach full as possible. Preparing meals and experimenting in various types of meals to keep it interesting.
Great video. I think many can benefit from the information provided in this video. The part about the weight fluctuations on the scale was great, too. I have a friend who's pretty lean but has no idea how the scale works. Whenever I see him, he always talks about how he's gaining/losing weight and I see him weigh himself pretty inconsistently. There should be more videos out there about scale fluctuations with the end goal of having individuals embrace using the scale instead of fearing it
Fantastic info, thank you.
Monitoring yourself daily is very true! When I was 16 I was very overweight so I decided to change. I reduced my portion intake and rarely have in to peer pressure. I would weigh myself every morning, and began working out every night in my room and tried to be as active as possible. By the time I was 17 years old I had lost 14 kg, and reached my lowest weight. But then I went to college and the stress and my old eating habits made me gain almost all the weight back and ever since I've been gaining and losing the same 5 kg.
I had more self control back then, and my motivation was strong, and I want to be like that again.
People are just confused by simple weight loss concepts putting them way behind the 8 ball to start with . We should be teaching from an early age calories in & out , what are they , what do they do , what is maintenance cals vs calorie surplus verse calorie deficit.
Lifestyle change (wholesale change of daily habits) has been the key for me and my wife. I've still got a little way to go, but I've lost over 100lb over the last few years, even though I've gained quite a bit of muscle going from sedentary to regularly active/training.
That's awesome good work!
I've done a complete 180 on daily weigh ins. I think it's the right way to do it. Clients begin to understand how much it can fluctuate when they see it for themselves.
EXACTLY! this is why our app uses weekly average weights and not individual days.
Habits and lifestyle changes are key. Easier said than done. After years of yo yo dieting I finally realized that I can’t return to the bad habits that always lead to weight regain.
A diet is relatively easy. Keeping the weight off is the hard part.
Never been so early. Just started watching but I know it’s gonna be good.
Lost 50kg IF+KD in 6 months. 51 yo 183 cm 92kg. Weight every morning. Daily fluctuation around sustain monthly average 92kg is about +- 3kg. I eat everything, but less fastfoods and less frequently. When weight starts to go up, I fast that day or lower high calories food intake and move more. Days when weight goes under average I may eat treats that I love. Still learning and experimenting but now I have the tools to stop weight gain and also enjoy my life. Just kept doing it when I gained 5kg in couple days and felt total loser. I implemented my tools few days and back in avg weight again. I believe it is mostly water with glucose and stuff in bowel that fools to think I gained or lost a lot of weight in a day or two. Monthly average is my truth and what I stare and make adjustments by. I allow myself to fail and just start again today without giving up and dont fail every day 😂
For me it’s about mindful eating - and yes, a lot of it comes down to planning and enjoying the process of meal prepping as well as consuming and appreciating whole foods.
Love how qualitative research is being valued. Even more so when a quantitative person like you discusses it and doesn't diss it ;)
- public health researcher here who believes that the research question and constraints should influence the method used, and there's no 'superior' methodology per se hehe
Lots of insights for me here. I have been obese for 30 years, losing then regaining. This time I went low-carb, logging every bite, weighing daily, tracking many types of data. This continuous monitoring is what really helped- I have kept 75 lbs. lost in 2019 off for over a year, and lost 20 more in 2020-21so far.
Go to omad and stop calorie counting
@@richardlawson6787 I tried OMAD and failed, so I've gone back to what works- 2MAD and tracking. When I stopped tracking I gained. We all have to do what works for our personal situation.I've kept off 96 pounds for almost 2 years.
I have to admit - I feel defeated when weighing daily and weight fluctuates but I'm gonna try to overcome - this was a great report
don't look at the individual days. Just look at the WEEKLY averages
Do you track calories or macros? I used to get really upset about seeing my weight go up on the scale. My doctor told me, if you are accurately tracking your calories, if you didn't eat an extra 3500, it's water. So relax. Alternatively, if you track closely and don't lose, but you know you're in a deficit, be patient, it's water, eventually it'll come out.
Another great video with a great analysis of the data. “Lifestyle changes” over “diet mentality” is a very helpful reminder. And we need continuous behavior changes versus short term habits that end when we reach the goal. I know I need more Structure and planning so that I don’t fall into bad habits when stress or time management becomes a problem. Thank you for breaking this down for us! Love your videos.
Can we all agree that intermittent fasting is not a diet? It's a eating window.
This stuff is so daunting to hear when you don’t realize how easy it is to monitor your weight and track calories.
For me it’s keeping it simple. I track calories and follow the usda dietary guidelines.
that's such a rewarding thing to hear from the researcher! Congrats. Inspiring video- I watched it preparing to make mine focusing on health habits for entrepreneurs
One thing I'd love to hear your thoughts on: A statistic I've always heard, but not sure where it comes from is that the average person gains 3lbs per year after age 30. Lets say a person is 200lbs at 31 and they lose 10% of their body weight down to 180lbs, if in 3 years they are back to 200lbs, aren't they still 9lbs lighter than they would have been? Should that count as a full rebound if their predicted weight would have been 209lbs?
Interesting question. I suppose it's possible. Keep in mind however, that of people who relapse, 1/3-2/3 add back more weight than the previously had. There seems to be compensatory mechanisms
Sound like play a game instead of being real.
What you're all forgetting here is it comes down to the pure grit of a person. Their drive, their willingness to make drastic changes in their life, and stick to it. I've lost over 70 pounds in the last year, and gained 5-10 pounds back, and most of it was muscle. Been on a health journey for the last year, and what I've found is that you have to make lifelong changes. For me it was a drastic moment, a stopping of time for me to make major changes. I've tracked my food every single day. No I'm not always hitting my calorie goal, but It's a lifestyle, a way of life. You want to be healthy? It has to be a mentally committed, lifelong decision. Oh and about Thanksgiving, I ran 10 miles last November, and still gained 5 pounds. Lmfao
Simply put, change the way you think, change the way you live.
Never before in history have humans had it so good with food availability, yet screwed it up so badly. What a disgrace to existence itself.
Good thing I scheduled a 3 day fast every year after the holidays which is when a lot of weight gain occurs. I’m thinking of doing this a couple of times a year like seasonally, If full on fasting isn’t for you, there is the fasting mimicking diet to try.
This was unexpectedly wholesome! Thanks Marie! Let's do this!
Type 1 diabetic coment was excellent and makes me a lot more comfortable with diet breaks - this pattern of eating is for the long term and periods of higher calories can be beneficial to this phase.
Great & helpful sum up. Something to think about - you say consider weight in daily and take the weekly averages... as a male, not being under the scrutiny of female hormones that may be sensible (Guy's only worry about testosterone and don' have hormonal cycles like females going through menstrual cycles).
Do, for women, what phase they are in of their cycle can have huge effects and create 3-7 lbs of weekly fluctuations on their weight. If we rely too much on the scale telling us of the efforts we put out the last few days we're successful, which often is the primary motivator at the time as we are trying to shift our patterns, we can get easily discouraged.
I find, we do better if we don't weigh too often, 1x /months, as exercise, carbs, stress, water retention from hormones cycling, etc are part of the story for women. Just a thought.
I’ve never had a problem losing weight in my life, ever. In fact I’ve never even ‘had’ to lose weight at all. Peoples always go-to answer when I tell them that is, that I have a fast metabolism. Well, not really, pretty sure my maintenance cals is like 2700-3000ish, which is very very normal for my height, weight, muscle mass and lifestyle.
What I do have that most people don’t is, a lack of appetite. If I only ate when I was hungry and to the point I was full without any size/strength goals in mind, I’d be lucky be break 2000cals. The remaining 1000cals or so I eat to lean bulk is a real struggle. No one ever told me how to have a good relationship with food. I never had to do self work to control cravings, I don’t have great will power, I simply I have a low appetite, that’s it. I understand most people would kill for this and maybe I shouldn’t complain but the grass is certainly greener
This was such a good video Layne. I like to think of weight loss as chasing a lion. We can all chase a lion, some better than others. It's not easy to catch the lion but if you do, then what? You better be prepared for the hardest part of the journey and that's keeping the weight off. Thank you for spreading the facts!
Maaaan props to u Layne, inspiring that lead author ... u inspire me, support my knowledge and I swear to God if it was actually the right way around ur channel is KING ...
Now THAT is a compliment! Thanks, Dr. 🙏
I don’t quite understand the thanksgiving thing , that’s just not wanting to problem , you can easily eat low cal turkey , corn or veggies , salad and fit in small portions of the Mac n cheese .
The fundamentals shouldn't be technical to register - this was well broken down to the top highlights.
Generally the Same thing I've been telling my people for years, so I'm glad to hear you further solidify this.
I'll check out the article to pass on to others 👍⚡
I liked the fact I was my leanest tracking my macros. People treated like a nutrition expert, even though it was mostly macro tracking. It was hard at first tracking macros, but over time like any skill, it only got easier!
It's about calories not macros. If you're eating clean and getting enough protein that's all that matters. I never tracked one macro to get lean. Clean whole foods, plenty of protein and caloric defecit. Easy as 1,2,3.
@@chriswilson1968 some people prefer to track macros with calories. Why would have excess calories if you went to all the effort of tracking macros?
@@matthewburn4900 Macros is only the percentage of protein, carbs and fat. You can track them all day but if you aren't in a defecit it won't matter. All that really matters is the calories. It's pointless to track macros if haven't already tracked the calories first. It just makes things more difficult for people who already are having a hard time. You have to keep it simple. Plus it really makes no difference if you eat 40/40/20 vs 50/20/30. It's just unnecessary
@Matthew Burn agreed.
Extremely important topic!
Extremely challenging at times for me to pre-plan, go shopping and then stil cook a few good meals. I enjoy variety, but need to understand that food is medicine.
I found that for me keeping two meals a day similar to what i eat while dieting(a bit higher in carbs, but close), and a third meal that's higher in calories(e.g. 700-750-1000), works really well, and allows me a lot of flexibility. even stopped tracking precisely recently, but i eat similar foods, so i kind of know. Still weigh my carbs and fats, as it`s impossible to estimate how much rice or oil you have in your pot.
I weigh myself every morning. My weight is very consistent day to day when I weigh myself first thing in the morning after emptying my bladder. If I am above my goal weight, I eat light. If I am below my goal weight, I figure I can be more relaxed, even maybe get a pizza. I also stick with primarily whole foods and am cautious about buying foods that are too easy to snack on. I have kept a stable weight for 30 years, and I come from a family of obese people and siblings that got fat over the years.
The criticism part is key. It's proven over and over again in studies that positive reinforcement is better than negative to get a change in behavior.
Aaawwwww. ❤ 🎉 everyone loves Layne also thank you for the info !!!
For me the biggest reason I try to lose weight so many times and failed was just pure frustration as to why some people eat everything and just are lean,no matter what they eat and I can't! Just couldn't accept this I wanted to be like them,up until now when I finally did made peace with the fact that I'm not lime this people, things started to shift slowly.
In short self acceptance and stoping beating yourself over it,seems help.
That was such a great relay of that study, very well presented. Completely relatable, after losing a significant amount of weight but only keeping it off around 18 months before trying out a new diet which I gained some back. Just going back to what works with some of this knowledge. Thank you.
Invaluable content & video as always! Appreciate all the work you do Layne
Thanks for your review here, Layne. This is important stuff.
I appreciate the channel. Switched over to the carbon app from MFP find it easier more intuitive with coaching macros. I can maintain and control my fat loss while not losing to much muscle.
thank you!
So losing weight, has to be a lifestyle, you can't change habits, but you can create new habits. Its all good when it leads to better health.
my biggest self monitering is the mirror. I became shredded at (9% bf) then bounced up to about 13-15% where i usually sit in the winter. When I see my bottom abs fade, i hunker down on the diet/exercise more to get them back. I'll never let myself go over 15% bf again. In the summer I stay shredded the whole time, it's winter where i'll start to eat more crappy foods
Agree !! Finding what works and what you can stick with is the right way to eat. Same goes for fitness. For me the only long term way that works for me is IF with mostly carnivore. Over one year and haven't gained any weight back. For me it's almost impossible to overeat doing this. Totally agree I'm lucky I found what I can stick with after a life of up and down weight/fat, mostly up.
Love this vid! Lost 16 kg and I've been able to keep it off since Sept last year. Granted its only been a few months but yeah this is a lifestyle, not a phase! I do weigh myself every morning and when I notice a gain, my mindset is like "well f you extra weight", then I go train extra hard that day or be a bit more careful with my prepped meal lol. I take that as a challenge rather than something that deters me.
375lbs to 195lb to 212lb (current).. learned about macros and food values. Reverse dieted to 4000kcal daily as maintenance.. now happy as can be 🙂 (8 years of work though.. not a short fix)
how did you reverse diet?
I lost 75 pounds in 2021 and have been maintaining my weight for 2 years now. I eat 4 meals per day. The first 3 meals are about 500 calories each, on average, and the last meal is about 600-800 calories. My maintenance is about 2300-2400 calories per day.
If I know I’m going out to eat or go to a social event one night, I’ll eat 3 meals instead of 4 that day. I usually skip my 3rd meal, and don’t worry how much I eat at the social event. And usually, I end up eating about the same total calories, sometimes a little less on those social days because of the skipped meal.
This is the best explanation I’ve heard so far.
Great tips Layne!!! Thank you for all of your content 😊
Layne, you must be wrong. All the gurus tell me just don’t eat bread. I have come to the conclusion that both this research and you yourself are funded by Big Bread.
Eww don't say that!
So, looking for the... dough; as money is called in the U.K.?!
I'm sorry, poor joke! 🤦🏽♂️
I lost 50lbs in 2020. I ate bread at 3 of my 4 meals. Only one slice though.
@@JWB671 whooosh
What you can eat instead
Thanks Layne
You bet!
there is one diaet thats absolute superior ! it´s that one you can stick to for your whole life ! and learn to cook and use low densed calorie foods. so your diaet isn´t boring and you still can enjoy it.
That is one of your best ones, Layne!
Very very helpful. So glad I found you!
One of the most useful videos on this channel 👍
Thank you
You would have been as good a psychologist as you are a nutritional expert. Look into consulting for eating disorder clinics. You do a great job at touching on the psychological factors that come with obesity.
LOVE this! Gotta read your book.
this where exercise can be very handy. BURY your feeling in your muscles and not in your guts by eating.
It's so hard to get fat from a "cheat" meal compared to a cheat day. If you restrict yourself to one meal on Thanksgiving, you can eat until you can barely move and stay under your calorie threshold if you cut out the other meals.
There's so much great info in this video.
I can be the weird one sometimes and not have peer pressure when going places. One time after me and my coworkers got done playing tennis we went to Dairy Queen. They all had blizzards or a milk shake and I was the one with a diet coke. No shame, that diet coke tasted amazing after burning all those calories playing tennis.
Right now I'm in the high 170s. Even though I want to lose more it'd be extremely easy for me to maintain 175 to 180 range just cause of all of the different foods I've learned to make and how much I workout and do sports. I'm 5'11 and was originally 215.
Love your videos!
I don't understand how people can't plan for holidays, like it's common sense. If you know you'll eat like 1200 calories at lunch, then eat high volume, and calories for your other meals. Also, peer pressure to eat? You shouldn't be listening to the fat people, especially if they're telling you to eat, don't listen to them. They clearly have poor priorities for themselves.
Shud have interviewed me went from 215lbs to 150lbs between 2012-13...never ever put 1lb back on.... I am a different person physically and mentally.. In the short term positive comments help but long term its all about you and your mind set
I could write a book
@No name originally I tracked everything for about 1.5 years, now I eat 1 small lunch and 1 larger evening meal with a few late snacks. I eat very similar meals every day that I can make in about 5 minutes it's very easy. If I go out.. Remember those days I plan for them so I may eat less the day before or just eat that meal. I am also very active. Its all about mindset, people think its magic! But I want this lean fit stronger body much more than the food
Good sleep is the foundation
@No name honestly I don't know and I'm not being funny,! I would say workout the weight you want to be and eat the calories to sustain that weight based around variable protein sources... And then lots of filling but low calorie veg and a bit of fruit. I always fit in a nice snack or 2 as well chocolate and or ice cream
@No name thats a lot of info i would say endo meso if that is a thing ,i put on muscle and fat easily. mainly bodyweight and light weight circuits ,loads of walking. i also play soccer , just generally very active , but it is 80% diet i'd say. the fatsecret app was great to use as a tracker
Great video!
I just signed up for carbon diet coach. I like it but I’m having trouble eating 217 grams of protein daily as recommended by my dietary goals.
Everyone I know has to include protein powders to hit the goal.
I think counting calories sets you up for failure. The best diet has to be one where you shred but are never hungry. Learning how to grow or source quality food and learning to how to prepare it to be delicious is the most important. Take out the last 50 years and people that were never hungry were normally lean. Alcohol is a factor, a lot of people have their diets in check quite well, but then have a big drinking session where a kg or 2 is put on, it can be put on in the preceding days when normalisation is getting found
Got to take your time too, your body will cope better losing half a lb a week, rather than several lb
Consistency is key
It seems like caring enough will allow you to have it. If you care enough to plan and track it will work.
I keep a picture of a diabetic black foot (PAD) on my frig. No, regain in three years.
I experience both intrinsic and extrinsic motivation on the daily! 😁
Thank you for your. content You changed my way of thinking for the better
Can you recommend a good food scale and body scale
This video was hella informative.
Watched this and broke a promise by getting a scale, even dusted off my scale in my kitschen. lol
Hello another great video. I have one question can a person that already went from 112 to 74 kilos( utilizing your videos and thanks doesn't begin to cover the gratitude ) start using carbon now for reverse dieting even though he wasn't before? I am asking because the application wont have the data of weight loss process. Thanks a lot for your answer in advance.
People who sell food do whatever they can to make it taste as delicious as possible so you buy it. Do you think they care about your health over your money? People have to put the work in on educating themselves. It’s either hold yourself accountable or try to make it illegal to make food highly palatable so you stop behaving like a child overeating it.
Eating out, take aways : eat less before or after to smooth your calorie intake, also walk, walk , walk , and if you have a stairs in your house run up it instead of walk when you use it.
Jesus saves. Love you guys
Man layne is awesome
For fat loss
ci
Ask your self if that last fucking cupcake was worth it
Surprise, surprise. Layne shilling for big flexible dieting again. Layne how big are those checks?
Great videla,
So early comments not even available 🤣
The trick is to maintain your self-consciousness/-loathing.
If you can sustain a diet over 2 years it's no longer a diet...it's a live-it.
You rock
So basically if you choose to eat trash food like processed grain and seed oils your stuck in a never ending cycle of calorie counting but if you eat like Paul saladino or Shaun baker recommend you don’t have to calorie count and some how weight seems to magically disappear. I like layne but he basically just defends the status quo and even armed with countless studies nothing really seems to work but calorie counting on shit diets.
It's because this isn't true. I don't eat seed oils or any grains and still will gain weight if I don't track calories.
@@ridenm7748 then your not hitting satiating hormones because your not meeting vitamin requirements . if you eat liver and organs youll feel full faster. or veggies if you have no organs i presonally dont think veggies work well but liver i feel super charged and usually not hungry unless im actually hungry. i mean im sure you can gain weight on pauls diet if your eating out of anxiety or trauma issues but it can work in a balanced enviroment. lane is okay be he will never be on the cutting edge of anything.
Good video.
7:48
In here