THE TRUTH ABOUT LOSING BELLY FAT | top tips for fat loss
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- เผยแพร่เมื่อ 6 ก.ย. 2022
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Hey everybody! Today we’re discussing the truth about losing belly fat. Within this video I’ll give you my top tips for fat loss, talk about the science of fat loss, and we’ll debunk some misinformation on Tik Tok :) Drop any questions down below!
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#fatloss #bellyfat #abexercises - บันเทิง
Yes to all of this! Also: why do men as women's fitness coaches ALWAYS want to tell me how to look like an IG baddie and never want to help me remain flexible and maintain lean muscle mass into old age?
YES!
@@JustinaErcole😮😮😮😮😮😮😮😮
I felt your rampage against men who specialize in womens fitness IN MY SOUL
IT'S SO WEIRD
I get the annoyance with "eat less" because it's imprecise. You may appear to visibly eat a smaller quantity of food than a skinnier friend, but if your skinny friend is eating food that's less calorically dense, then they make actually be consuming fewer calories, even though the volume is larger. I think that explains why a lot of people feel like "but I barely eat! All I had was a small muffin for breakfast, a sandwich and a bag of chips for lunch, and some pasta for dinner" not realizing that all of those things are very calorically dense.
And even further, let’s say you eat very little for a long time. Your body will adapt down to that as your maintenance!
I always thought "why can't I gain weight, I always eat", which was true... I ate like 7 meals every day, but my portions were super tiny and I never ate til I was really full.
Now 7kg heavier I know that I can gain weight and in fact do so at a really normal calorie intake.
Now everytime someone say things like "my metabolism is broken". I'm like it's probably not....
I'm annoyed because it's what doctors have been telling me for 15 years. It got so bad that I was eating less than 800kcal a day. Still gained weight. I have Hashimoto's thyroiditis and hypoglycemia. I almost fainted several times because my sugar was so low. I would go 24 - 36 hours without food because doctors said I must be lying, I must eat more than I say. I couldn't decrease my food intake any more other than just stop eating. I was eating twice a day. In the evening I just went to sleep when I was feeling very faint. I don't have hunger cues anymore. I trained my brain into ignoring them so much. So that's why I'm annoyed with this advice, because that's what I always got, not any attempt to actually figure out why I can gain weight with a stomach bug and won't lose no matter how little I eat.
There was a STUPID add that popped up on my feed once. It was a man (but not a medical professional) talking about PCOS and how his wife was gaining weight from it and how he understood and could help women lose/maintain the weight that is sometimes cause by having this condition. I don't suffer from it but I still wanted to smack him through the monitor.
You are so right, you NEVER see women saying they are specialized in helping a man get in shape because he has testicular cancer (I know that isn't really a thing) but c'mon!
Hahahahha a male trainer specializing in PCOS is insane
The only problem I have with men being women's fitness coaches or women's doctors is that they might understand the science and mechanics of our bodies, but they will never know the experience of our bodies so they'll never truly understand.
It’s just so pompous to think you know better than women and want to train the entire gender because you as a man somehow know better. Like just train all sexes?
I like how you explained how not having trigger foods in the house isn't actually restricting. I've always thought keeping certain foods hidden just postpones my binging, but asking myself if I really want it and having to actually go get it is a good mindset switch.
Glad that resonated with you!
From calling out your troll with an awesome reply to not editing out your "fody bat" mix up (I do that all the time!) - you prove your authenticity and why you are one of the first creators I subscribed to after watching only one of your videos! Your content is top notch!
Oh wow thank you! So happy to have you here ❤️
I just discovered your channel. You are really great! Thanks for being knowledable, clear and authentic :)
16:50 THANK YOU!! I've know of "Women's trainers" asking for inappropriate "progress pictures" or being too touchy with the excuse of teaching proper form.
Ugh that's so skeevy
I like what you said about the difference between setting yourself up for nutritional success being mistaken for restriction. I mean that’s a concept of intuitive eating - where you reconcile what your palate wants and what your body needs. Honoring your health doesn’t automatically equate to restriction; that was a tricky balance to strike personally when going through my ED recovery. Great video as always 💕
Thanks Kelly :)
SO GLAD I FOUND THIS. This is the first video I watched that you made…You literally saved me from getting suckered into spending money on something that won't work for me. I'm going back to basics and stick with the walking. I'm totally looking forward to watching more of your vids. I have nothing but ❤for you...Your funny and witty.
Love the format of this video! Thanks Justina!
So glad you enjoyed Elle!
You are so down to earth and relatable and unpretentious! Keep the great content coming!
Thank you Nicole!
Absolut Queen of science and sass!! Lots of love and thank you for the education ✌🏼
Haha thank you!
One of the best videos and channels on fitness that I’ve come across! New sub here! 🎉
What a great way to start my day!!
I appreciate you saying that you don't keep certain highly palatable foods around. I believed I had to "not restrict" myself from eating a box of cookies in 2 days, but reality is its much easier if I just don't have it around.
I agree! There are always people who disagree though, and that's totally fine :)
Loving the science and the sass, keep it up Justina 😘
Thank you!
Looooooooooove this video! The “roadblocks” are super helpful for me too. Creating a supportive environment is way more effective than having to choose “I won’t eat that” all the time.
Also when the “womens health coach” video was playing I literally said out loud “why the BACK?” And then, “She’s gonna get him.”
Hahahaha you must have read my mind
My default setting is sassy/snarky and I am not about 20 videos of yours deep in less then 5 days since I found you….you were definitely the fitness coach I was missing. I have 💯 used the same phrases I’ve heard you say with my job as a Project Manager 🤣
Love this thanks Justina! I adore your videos! So real and spot on!
Thanks Christina!
I agree with not having foods around that you know is your weakness, is not really a restriction. It works for me . Thank you
I love your content! You inspired to try tracking my food again to try and identify where I can cut calories/build on protein. I've been unhappy with belly fat and I'm pretty active! I'm aging too so I know my body might be changing.
This video is really sweet. It was exactly what I needed to hear ❤
❤️
Lol I just love your videos and attitude. So appreciate your input on all the things. 🤗👍🏻♥️
Thank you!
Your new handle should be science and sass!!! Love it!
Haha I love that!
Thanks for another good video 😀‼️
You're so welcome Roxi!
I really liked that the one guy mentioned eating high satiety foods.
I'm here for the sass...and the info!
The troll call out was priceless 😂
Hahaha if you leave a public comment, I have free reign to put it on blast
@@JustinaErcole absolutely!!! I would do the same on my channel.
It's so hard not to wolf down my food in front of my computer!! I agree that there is so much benefit to actually noticing what you put in your mouth and enjoying the process of eating instead of mindlessly chewing and swallowing and then looking at your empty plate and wondering where the heck it all went🤣Love your videos!!
Sooo much benefit! Thanks so much for watching :)
"You know what? I'm gonna be a MEN's health specialist, how bout that?" haddd me 🤣like seriously be so for real👏
I wish I had the audacity!
You rock girl 💪 great video! So glad I came across your channel. Love your honesty
Thank you!
Justina what are your thoughts on intermittent fasting?
Love your video as always.
The last video you shared reminds me how women used to create the fashionable silhouette of the era by padding out that part of their outfit. Having curves is a trend? Time to for a bum roll and some ruffles to create volume on top. I don't think we need to modernize these solutions by building muscle.
I like to think of myself as a rational human being but I’ll be the first to admit that sometimes the whole “fitness industry” stuff makes me irrational. I’m doing resistance and strength training, a lot of cardio, and I do weigh myself regularly. Rationally, I know that I’m losing fat because I’ve had to buy new clothes 🤣 But every time I weigh myself and the scale doesn’t move, or goes up, I freak out. Rationally, this is likely because I’m building muscle. But so many “fitness influencers” and fitness-adjacent videos focus on scales-based results. It’s so difficult to get that out of your mind. It’s like I’ve been brainwashed by years of reading certain magazines as a teenager.
I am so glad I watched this.
Me too! ❤️❤️❤️
You just explained very clearly why I only want a female personal trainer!!! Hug Anne
Hugs back!
I actually started doing the smaller plate method and it actually works pretty well for me! But also, I’ve been working on serving sizes, learning my rice bowl shouldn’t be mostly rice and needs to include veggies and protein to make it a fuller, more satisfying meal. 😂
That's fantastic!
I started really examining the portion sizes of treats and stuff because I was going out and getting massive treats several times a week. I've been aiming for ~200 calories or less (the only place I count calories) and after a couple weeks I ate fruit snacks and they were VERY grossly sweet.
Oh I've never liked fruit snacks haha
I love your videos! Could you also talk about how to loose breast fat if you've always been particularly larger breasted and your back is starting to hurt... Are their back strengthening exercises that you would recommend?
Hey! Unfortunately breast fat is the same type of fat anywhere else in the body. You can't spot reduce it, meaning there's no exercise that will target fat tissue. I would recommend strengthening the muscles of your back to help counter balance the weight! Bent over rows, lat pull downs, seated rows - really anything :)
Love the sass!
Haha thanks Susan!
Do you have any videos specifically about building muscle/losing weight/staying in a caloric deficit when you're short? I'm 5'2" and, at least according to what my fitness tracker tells me, I expend about 1600 calories a day. I have a sedentary job, but I generally get 10K steps in walking my dogs and I do strength workouts and Pilates regularly. And on the days I lift weights, I have a hard time staying in a caloric deficit!
That sounds completely normal to me. There's a saying that "weekly calories is more important than daily calories"
So as long as your average is hitting your goal, I think going a little over on lifting days is totally okay :)
Hey! So short people expend energy exactly the same way as tall people. Our bodies are just smaller so our bodies take less energy to run properly. I would recommend ignoring the number your fitness tracker tells you, because it's not accurate. It sounds like you naturally cycle your calories (more food on high energy days like strength training) and that's a great strategy! Unless you're not seeing any progress at all over 3-4 months, I'd say you're right on track :)
I've recently been having issues with my thyroid and it's made me ill for quite a few months. I gained a bit of weight a few months ago from it but currently have re-lost it as I'm no longer ill. I am the weight I was before although I have a lot more body fat I don't know how to get rid of (ESPECIALLY around my stomach)! I've always been consistent with weight training so I'm fit, but I'm completely stumped.
Hey! Thyroid issues are out of my scope of practice. I would highly recommend working with your personal medical team for a solution.
Thank you so much for this video ..
Question what do you think about growwithjo?
😬😬😬 I love her energy and I think she has the best of intentions. But her marketing gets problematic sometimes and her programming is pretty crappy IMO.
A woman's belly fat loss expert ... it sounds as a man talking about menstruation (?) Love you Justina!!! 💚💚💚💚
I understand the advice of eating without distraction to eat more slowly but it create the opposite effect on me. Having a distraction help me go slow, while when I do nothing, I just swallow everything fast to do something else.
Hi Justina, I understand the simple principle of caloric defects, but struggle with the reality of my body response to diet adaptations. I've found for myself that it's really easy to go too far, with only a small dietary reduction, with the calorie defecit and have my bowels shut down. It's like constipation, but without the backlog, as just about everything I eat is consumed, with only enough left that I only need a weekly bowel motion, which I know isn't good. At 63yo, 79kg (174lb), 185cm (6'1"), I don't really need to lose fat, but for family health history & age factors I would like to reduce my visceral fat. Despite walking up to 15,000 steps per day as a teacher, running up & down flights of stairs, carrying heavy loads as an engineering & construction teacher, occasionally cycling 11km (7miles) to work, & resistance training at the gym; my 18% body fat and visceral fat score of 10 has barely fluctuated, even when I've been in the caloric deficit I described above, or eaten a more caloric balanced diet, or over eating a little bit. My weight has varied from 75-80kg (165-176lb), but my body composition hasn't varied much at all, and any fluctuation hasn't matched my diet or exercise. For me, a balanced calorie diet is 3100-3200 calories per day. The only beneficial dietary change I noticed was when I increased protein supplementation from 60g to an extra 90g per day, this had significant daily functional strength and endurance benefits. Do you have any insights on side stepping body adaptations to lowering caloric intakes?
Personally, from the knowledge of courses I have with nutrition and health sciences background, you're well within a healthy athletic level for your age and height. Visceral fat is typically 10% of your body weight and you'reunder that. With that being said, great work on being so healthy and active as you've gotten older as so many people become less mobile and active as they age for so many reasons. You should be VERY proud!!🎉😊🎉
Thank you so I don't have i stress over ab workouts and now I know belly fat is 80% food than movement
Any fat loss is more influenced by nutrition! :)
@@JustinaErcole thank you , the fact that I follow some of the people you mentioned in this video helped me a 1000 times more with not doing anything extra strenuous on my body especially being imma newbie. Really appreciate this info
Do you have any tips on how to lose fat when you have a condition that doesn't let you exercise as much as you should? I have pudendal neuralgia, and it's well managed, but it puts a lot of exercises out of reach. I found out that my body fat is 56%, which is way too much. Any exercise that I can maybe try? I'd love any suggestions! Thank you!
It's all about what you're eating. Of you're exercising less, you should be able to get away with eating a bit less (within a reasonable margin).
Just walking is also a great way to burn calories, no need to do anything harder to start with :)
Hey! I have zero knowledge of your condition so I would recommend talking to your doctor or a registered dietitian instead. Sorry I'm not more help!
Does the order in when you eat your food matter? Like Vegetables first, then Proteins then Carbs/Fat?
For most people, nope!
here's how you don't buy junk food: be a college student on a budget :') lol
really i mean things like donuts and cakes at the store, because they can actually be pretty expensive
@@butterflyfairy6730 This killed me, because it's so flipping true! Being in a place where I can buy food without much thought to the expense is its own problem.
Nutrition nutrition nutrition!
I got the vshred ad on this video
😂
"Okay, I'll just go fuck myself" gawd you crack me up! Another awesome video! Thank you!
Hahah thanks!
The "eat with small utensils" things reminds me of eating with chopsticks to prevent overeating (and eat slower) 😅
OMG I would never finish a meal if I ate with chopsticks lol
I cannot have chips (like Doritos) in the house. The craving is stronger than me. Its like a drug.
I read Harvard Nutrition's guide to losing weight and keeping it off and they basically said the same thing as you.
fun fact... I have always hate candy. But I also used to hate fruits.. but in the recent years, I have really started to enjoy fruits :) So.... there is that. some of us just cannot stand candy. and yes fruits DO taste better
They taste better to you, and that’s great! But to say that across the board for everyone that fruit tastes better than candy is definitely not true.
Thanks for sharing. My format to lose fat is...............
-adequate fiber (30 grams or more daily to produce short chain fatty acids)
-intermittent fasting (16:8) or at least (12:12)
-healthy fats (no MSG, trans fats or seed oils)
-caloric deficit = (bodyweight x 12) - (bodyweight x 15%)
-limit processed foods and added sugars
-high protein (.8g/lb. of bodyweight)
-low carb (
glad you found something that works for you!
I still don't get why it's more mentally healthy to restrict more calories than it is to add more cardio? Even if you're burning 150 calories, that's the difference between being able to eat 1600 and 1750 calories, which feels like a lot in a deficit. It's obviously not the only reason to exercise, but it can be motivating when I don't particularly want to go for a jog.
So the mindset I recommend also isn’t to restrict calories. I work with clients to simply change up their plate ratio to favor the less calorically dense foods.
yeah I see what you mean
@@JustinaErcole I prefer to count calories and be able to eat a cookie every day if I can make it fit. Or eat out at a restaurant once a week. Restricting the types of foods I eat has never worked out well for me. (And now I'm even skipping the cookie so I can get 175 g of protein a day and finally get the pandemic weight off. 😭)
Yeah I find it a lot more mentally healthier to rely on exercise + diet to get to a deficit rather than just diet. My TDEE is ~1340 so relying on just diet would be absolute misery.
I want to point out that you can't really rely on the number of calories your fitness watch/app shows you you burned. It certainly is a guideline, but realistically it will probably be lower than what you've tracked and using those numbers might lead you to not be in a caloric deficit🤷🏻♀️
I realise it is important to include exercise as a method of helping you lose weight, but I think a balance between the two is optimal, rather than focusing on one over the other. I've found that including exercise and lowering caloric intake(reasonably) - in combination - helped me lose weight easier
AMEN!! Men shouldn’t be a women’s fitness specialist 🙌🎉💖
As a super skinny person with a very big belly, can I ever overcome genetic distribution? Losing weight isn’t an option and building more muscle doesn’t help the belly fat. I’m tired of people thinking I’m pregnant and starting to consider lipo
I feel you so hard. I am considering lipo too. I'm underweight but still have a significant amount of belly fat due to my genetic distribution. I would *literally* have to be 75 lbs to have a flat stomach.
Maybe it's time to be okay with your belly... I have a similar problem and I've started telling myself that it's okay to not have a flat stomach. I'm not overweight, so it's not a risk for me. Maybe we should just accept that it is what it is and make the best of it :)
(It's hard, I know, but I think it's doable)
Hey! Unfortunately it's impossible for me to say. I would highly recommend focusing on another goal that positively impacts your health and take the pressure off of losing fat in that one specific area. You can also always talk to your doctor or an RD for more specified advice. Sending you a big virtual hug Emma!
Hi Justina! What are your thoughts on Bret Contreras? He holds a PhD in biomechanics and specializes in glute training. Most of us clients are women(idk if he markets that specifically) and they’re all bikini and physique competitors. If you ever have the time, would you mind doing a video on reacting to his coaching/workout tips?
I think he’s incredibly intelligent but there are a lot of women coming forward with allegations against him regarding SA. And I believe victims.
Here for all the sass always 😜
Hahaha thanks Heather :)
Eat with no distractions... as I'm watching this whilst eating breakfast ☺
Hahahaha I do that all the time. It's hard!
"your sex, which is determined by your genetics". YES.
❤
hello I like the real facts that you share about fitness and life style, but you have no videos for the fellas do you have any video's out there for men ? what about the boys Justina ?
The science is the same here for men.
It is really stupid and misinformation to advise how to lose belly fat or hips fat because it is just not possible . I don’t have boobs or belly fat, only hips and thigh fat. But guess what? When I lose fat, I lose it from my belly and boobs and the fat in the hips and thigh remains. And when I gain weight… always in the hips and thighs 😂 I love your channel and the information you give. It is really well done.
Thank you!
That guy pulling his skin was making me squeamish for some reason. I’ve seen people pull skin but something about how he was doing it was uncomfortable lol.
It was so weird!
My goal with ab exercises is to prevent leaky bladder as I get older.
Focus on pelvic floor work instead! Your abs have nothing to do with bladder control.
I am on a journey to reconnect with my body.... i feel so lost in that ocean of bullshit and scam... i trust you. Do you teach? Trained? help? lol.
Hey! All of my credentials are listed the the description as well as on my website :)
@@JustinaErcole will take a look! Thanks!! ❤️✌🏻
FODDY BAT! I will call it nothing else from now on.
Hahahahah
HA HA
Lol at women's fitness specialists. Did you ever read the sexist dumpsterfire that is the Strong Curves training book?
omg NO but i must find it
I work at a warehouse where im actively walking 20,000+ steps 4 days a week and cant seem to lose any weight at all. I eat 2 large meals a day and usually go 12-15 hours between eating. Idk what more to do ;n; theres a lot of bread, but bread is one of the only filling foods
Love how naturally skinny people are trying to coach others on how to lose belly fat 😂 and selling their methods too! What, are they gonna sell us their DNA?
their DNA 😂😭😂
For the first TikTok girl doesn’t she just mean tone the muscle underneath? Like for sure you won’t remove the fat doing that, but doing the exercises still help you strengthen the muscle underneath, right? (Edited to clarify I do agree that she is still misleading lol)
Yes it does. It does help strengthen the muscle
Define tone.
@@JustinaErcole “give greater strength or firmness to” looked it up just to make sure🙂still just wondering if it’s useful to do that kind of stuff for the sake of muscle strength
@@lineyloveslacquer what ppl mean by tonung is just to build muscle and have a low enough body fat percentage to see the definition
@@lineyloveslacquer well lean muscle
walking is better bc you aren't spiking cortisol. running won't achieve the same thing. you want to burn fat and not glycogen
By that logic, strength training is also bad. Cortisol spiking isn’t bad. It’s about your body’s ability to bring it back down when needed.
@JustinaErcole I didn't say it was bad. But if you want to burn fat you wouldn't want to spike it so you can tap into fat and not glycogen. This is why all the studies show that walking is better for Wright loss bc you're keeping the heart rate low and staying in a fat burning zone
Ok so by that logic though, you shouldn’t do strength training for fat loss because it spikes your cortisol. Which I highly disagree with.
@JustinaErcole not at all what I said but ok
Ok so how would you advise someone who wants to lose fat to strength train without raising cortisol, since that’s your worry about running?
if you grow muscles in the area the % of fat actually gets lower in that arrea compared to the total mass in the area, so in some respects spot excersizes do work, it just doesn't reduce actual fat mass.
You are overcomplicating this to the point that it’s just more misinformation. Stop.
Okay, that's technically true 😆
but that's not what these influencers are advertising, and also not what most people are looking for
You had me until you mentioned cereal/fiber as a satiety food. No.
Since when is fiber not satiating?
Truth mixed up with speculation and serious problems understanding basics ("toned").
Sorry girl, you need to gain a LOT more knowledge about the stuff you are talking.
“Toned” is made up, unless you’re talking about muscle tone.
I like a lot of what you say, but your entire "misogyny" comment really turned me off. People, regardless of sex, can be whatever they want to be. If a man is trained to specialize in female health, then you should have just as much faith in him as I would a female trained in men's health. What you promoted with that comment is blind bias.
You’re totally right. IF they are. Not if they CLAIM they are.
Very interesting and helpful video. However I had to push myself past you occasional cursing. Is it really necessary? Guess words are power. I’m weak.
I’m from Philly and live in NYC. This is the culture here.
This girl is a certified hater LOL but hey I guess that's why this is a TH-cam video. Go ahead girl
I’m a hater because I’m explaining the science behind fat loss?
Hey Justina I really enjoy the info but why so many f words? … way too many for me, couldn’t finish the video because of it 😞
I’m from Philly and live in New York. It’s cultural :)
@@JustinaErcole personally I like the f words, it shows you have passion!
Avoiding using the f-word in your videos would help your credibility. Just one man's opinion.
Good think I don’t care about your opinion.
Fruits cost more than candy so…I’m good.
(But we usually have apples around, at the very least ☺️)
Wait wait. Do people say eat 50% of plate or 75%???
(I’ve recently come to see there might be something right ab that)