If You're Not Losing Fat, This is Why.
ฝัง
- เผยแพร่เมื่อ 29 ก.ค. 2024
- I’ve literally made all of the dieting mistakes possible.
I’ve tried to out exercise my diet.
I’ve tried to cut out foods I love.
I’ve tried to out willpower and out work time.
I’ve tried to hit someone else’s arbitrary standards of clean eating…
And none of it worked.
I literally got to a point where I wanted to give up and thought that I was a failure as a coach because I couldn’t change my nutrition.
I claimed I just loved food too much.
I thought maybe it was my genetics…I just stored fat around my middle no matter what.
I literally had the thought, “No program will ever work for me!”
But I then realized one thing that completely shifted my mindset toward my training and nutrition…
If you're not losing fat this may be why - แนวปฏิบัติและการใช้ชีวิต
![[TH] 2024 PMWC x EWC Main Tournament Day 3 | PUBG MOBILE WORLD CUP x ESPORTS WORLD CUP](http://i.ytimg.com/vi/3EM6gpHgLk4/mqdefault.jpg)
Thank you for keeping it brief. I can't stand those 20+ minute long videos where they can summarize it in just a few bullet points.
I talk fast too often which helps keep it short
i'm 54 . i weigh 121 lbs and i'm 5' 4 " i am post menauposal. my cortisol levels were high. i couldnt get rid of my lower belly fat. i was doing cardio in between sets during weight training/resistance training. i stopped that . i did some research and realized that i was causing my body to be in fight or flight response...so my body was keeping this extra fat because of this. i got a watch that showed me my heart rate and decided to allow my heart rate to get back down before starting a new set. . when i implement this within weeks, my lower belly fat disappeared ... it wasnt magic ! it was assessing my body and finding out what i needed to adjust to get there. menapause really changed how i had to be/ train. now i can see my stretch marks again... (after having two kids in my younger years) sounds crazy but this makes me so happy! i now have a flat tummy again :)
Can you link the research?
@@TomG1991 Dr. Sten Eckberg talks about this -- you might search for his videos on cortisol, or things like "how hard should you train". (Don't mean to advertise another YT channel on this one, which I also really like and respect, but just wanted to contribute some answer(s) to your question...)
What should the heart rate be and what do you eat? How many calories?
This is fascinating thank you. I’ve noticed my often lean tummy changing 😮😢
Sounds like HIIT (High intensity interval training)? At the same time, women are supposed to have some post meno. belly fat (can be on hips too). It's good for us! Recent research suggests we produce needed estrogen that way. Obviously we don't need 'excessive' fat. Healthy fitness regime / lots of veggies are essential for healthy aging. I do like that you are working on an individual program - we are all different . Research is on ZOE podcast series of worlds top researchers discussing their most current findings.
Love love love the message and come on... LOVE THE PUP AT THE END! :)
Thanks! Kiwi says thanks too!
I am a 56 year old women and I found you just in time. I am following a high protein moderate fat and low carb diet as well as regular exercise of cardio/weight training for 12 weeks. My loss has been very slow at about ,75 pounds per week. I have felt very discouraged by the scales but seeing changes in the appearance of my body. I will be watching your vids!
Honestly that is consistent and fabulous progress. That weight loss sounds like you aren't trying to out exercise or out diet time and truly lose fat not muscle! If you are starting or going through menopause, that's even more reason to focus on slow weight loss to really keep that lean muscle!
Thank you very much Cori
Thanks for another great and motivational video!
always insightful and necessary!
Great tips! It may also help women in their late 30s - 40s showing perimenopause symptoms. Something I didn’t know of!
Here are some great tips if you are entering perimenopause - redefiningstrength.com/is-it-menopause-perimenopause-the-symptoms-and-4-nutrition-tips/
Older as well. I am 69 and I still need the encouragement and to remember the basics❤
Love the message, and all your unicorn tops! 😃😍
Thank you!
Always the best ! Thxs Cori ✌🏻💪🏻
Glad it helps!
thank you for the best tipp to change at first the easy things, that really helped. What helped me a lot: changing food habits while being on holiday in a campervan. There is no easy walk to the fridge for a pizza f.ex. ;-)) Now i am used to lots of veggies, fruits, eggs and yogurt etc. Lost weight and gained muscles because of training with a stretching bands and body weight stuff.
Great advice as usual.
Great video! Thanks so much!
Glad it helps!
I needed this.
Glad it helps!
Thanks for tips! It’s easy to fall into unhelpful habits!
Yes! And those 1% deviations as we lose focus on meeting ourselves where we are at can lead us more off course over time than we realize!
This has made it work for me.
My ultimate goal is to go to a group gym/fitness place. This is my people.
But I know I had mental and reality roadblocks (RRMS).
Reviewing your videos- I made my ultimate goal, starting points, and hit points (time and goal success).
THIS, has made me (and others) witness progress. And I have better confidence on what success is.
Success is moving forward even if the last try wasn’t what I expected.
Success is allowing myself to feel proud on my progress no matter how much further the journey to initial goal completion is.
But my ultimate goal is to be mobile for life.
Cheers Cori!
Love that you're finding what drives you forward!
Good way to increase breakfast protein is to add cottage cheese to scrambled eggs or omelets. Whisk cottage cheese until it breaks up & add it to your eggs already whipped. Pour into a heated pan and cook either your normal way.
Cottage cheese makes or omelets fluffy & savory
Or make an egg salad with cottage cheese
3:45 that is so me😂😂😂
Looking fantastic with the natural hair color!!
I agree ❤
Thank you! Honestly it was fun coloring it...but far too much work! haha
Great video…best decision I have made is hiring a coach after years of just hopping around and seeing basically zero progress.
It can be so key to have that outside perspective!
Great vid! Do these tips apply to menopausal women as well?
Yes. These are honestly even more key. Because you have to reassess where your body is now as the hormonal changes have a huge impact. What used to work often no longer does. And protein and strength work are more essential than ever before! Some more tips for you as well if you are in menopause - redefiningstrength.com/managing-menopause-hormones-nutrition-workouts-and-more?sl=youtubecomment
That face when the chips were taken away!
😂
I loved. I have to create goals that work for me. It will be easier to follow this path.❤🎉
Yes! Creating habits based off of where we are starting from are key!
Great!❤🙂🙌
I have watched a million of your videos and they are great! Can you clarify what you mean by body splits?
Thanks! So body part splits will be those schedules where it is shoulders and arms, chest, back, legs....and each body part is really done once a week.
@@redefiningstrengthOC and the idea being that those are not the most beneficial because you aren't hitting all the muscles more than once a week?
If one has a lot of fat pounds to lose, would you suggest they focus on dietary changes to get some of that weight off before adding weight training? I’ve got 70 lbs to lose
Small changes that feel the easiest to make are great to build that momentum. So if that is starting with movement, great. If it is starting with diet, great! But the more you can do a little of each at once, often the better you feel. So intentionally waiting to start training, no.
How long would you advise someone to maintain a deficit before returning to maintenance?
Depends on how they're cycling macros and their training. And even the deficit you create. Because a more extreme deficit has to be shorter than a longer one and how you cycle other intensity in your training can even impact the deficit you're in. But if you see results plateau and you've been in a deficit for awhile, you may want to consider even a diet break for just 7-14 days.
Although Im 17% body fat and staying consistent with varied workouts, I always find these videos interesting
Glad they help! Great job meeting yourself where you are at to build that sustainable lifestyle!
Thank you! I always find a way with that around my current lifestyle. I sleep in earlier in general now and do a minimum of 30 mins of exercise. Usually I get that done in the morning for a fresh start of the day. If I am feeling less energetic, I go with low impact exercises. Some movement is better than nothing, in my opinion. I also go for a minimum 10,000 steps a day. Im not perfect with my diet, but I also am closer to being low carb or Mediterranean
Cori - question. Would you rather go hungry / a little hungry at night, or end the night with a filling protein based dinner such as casein protein? And, if we want to "go hungry" so as to get that slight bump in fat-loss overnight, how early would you have your "dinner" before hitting the bed so as to initiate the hunger phase?
I have to work on my sweet cravings. This was so me
For me planning in that dessert first was so key!
Honestly, the hardest for me is connecting macros and portions, because to get the protein minimum even i need to eat quite a lot and if i do i don't really have time to exercise and it just feels like i'm eating all day 😢
Totally get it. It's a new approach and the way you've looked at portions in the past needs to change. And A. You don't need to eat more to get your protein necessarily, HOWEVER...B. You may need to eat more if you're not eating enough and that is actually holding you back. But if you feel your calories are correct currently, see what swaps you can make for a carb or fat source and instead use a protein. That alone can add up!
❤
Cori... GURL....WHYYYYYYYY just WHYYYYYYY did I walk in house today 1-26-2024 open YT and see this had primary care for annual today😡 learn I'm still at 31%BMI 😢after strength training heavy and consistent since Apr 2023 ANNND Im eating clean 90% of time. 5ft 1 165ibs lost 13 my lift gains are off the chain I now BB SQ /205, BB Hip thrust /315, BB DL/ 195.. im solid BUT my damn pudge won't budge...I DONT DO any steady state cardio, I 1 min HIIT w treadmill 2 DB + ab moves..sometimes doing a cut not sure if I should bulk anyway I scheduled a Dexa body composition scan for in depth analysis Feb 5th..I need to know👍🏼 ughhh🤨
Those macros really make the difference. And it isn't just eating healthy foods - it's about the portions of our proteins, carbs and fats truly matching what we need even as our body, needs and goals shift. Great job crushing those workouts! But we can't out exercise our diet and those changes, and the consistency required, takes time. Here are some tips to help - redefiningstrength.com/15-fat-loss-tips-that-changed-my-life?sl=youtubecomment
👍👍👍
I honestly believe trainers would make you more consistent. The issue is finding one that won't charge you hundreds per month for 2 sessions with no meal plan.
Having outside accountability does help. And your diet and workouts definitely need to work together!
Talk to a friend. Make a workout partner. discuss your goals and do it together. You will hold each other accountable. This was the only way I could get up at 5:45 a.m. each morning knowing that someone was waiting for me to pick them up
That was my thought find a friend, and get a dog to walk with
I'm 60, lifting 3x week for 8 weeks now, walk 8K daily, eat betw 90-100g good whole protein daily, 3 meals a day, no snacking or eating after 7, low sugar, low carb (mainly veg and fruit) super healthy eater, (and one homemade pizza a week cuz a girl's gotta live) and I can't lose a pound. I still have 32% fat. Two years ago I ate super low cal and lost about 25 pound, but put 7 back on. While it's frustrating to not lose those 7 pounds again, I don't want to risk losing muscle. But it's just exhausting counting every calorie to get the deficit and have it not work. At this point, maybe I just learn to live with it? I'm healthy, strong and getting stronger - just not as lean in body recomp as I'd hoped.
I find often it is that we don't ever learn to transition to maintaining that is part of the problem. It holds us back from continuing to build as we do need that "break" even. You can't stay in a deficit forever and eating too little for too long without cycling macros can lead to metabolic adaptations. So you may need to adjust your macros and even eat more to fuel that muscle growth as you adjust your training. Here's more on achieving that body recomp to lose body fat as you retain or even gain muscle - redefiningstrength.com/how-to-lose-fat-and-gain-muscle-at-the-same-time-step-by-step?sl=youtubecomment
@@redefiningstrengthOC Thanks and I really appreciate the encouragement and of course the videos - they are hugely inspirational!
I am a 15 y old girl...
One year before i found out i had chondropathy (orthopedic problem with my both knees)
... This orthopedic problem got my mental health really bad... So bad that i olny ate one meal everyday for 3 day...
I lost over 3 kg in 4 months
I could walk but with some pain
And the stairs was HELL 😢
ESPECIALLY GOING DOWN
...
I lost muscle too
Now my legs are healed and i train them
But...
I found out i have epicondylitis (orthopedic problem with my both elbows 😢)
And now... I cant train arms...
But this is not the only thing i wanted to say...
I actually wanted to ask for help...
(Your help, idk i trust you very much idk why, but thats why im sending you this comment)
From January, i started working out at home, arms especially (i found out i had epicondylitis at August i think)
And i was doing core exercises ect
Some legs as well
But at February i started counting calories...
Start lowering them... And...
Now i have lost over 11kg...
I weight 42kg
I was skipping meals
Eating 1000-1700 calories per day (depends)
Bit trying to do calories in -calories out
(Still doing, and eating over 1400 calories(depends, sometimes im eating 1200 / 1500 ect))
My parents noticed that I have lost alot of muscle in my hands.. legs , weist ect
They say i need to eat more and they are forcing me to eat bigger amounts of food and bread... Red meat ect...
I want to go to a dietician but idk if i can trust them...
I like my body like that and i just want to build some more muscle when my hands heal...
I am trying slooowwly to increase my calories, like 200-300 up
But also exercise a bit more
Idk what to do and im REALLLLLYYY reeeeeeeeeaaalllyyy scared of gaining fat..
Im afraid, scared and anxious about eating more and gaining fat than muscle... What sould i do???
Can you give me some tips , advices, What to do or smth.... ?? Plss im asking for help... 🙏🙏🙏
I am really scared and you are my only hope...
What sould i do??
I am trying to eat over:
>55 g of carbs
50 g of protein (sometimes I overdoing it with 80g ect. but not on purpose...)
30g fiber
(Sometimes i eat 20 or sometimes i overdoing it like with 50-70 ect...(not on purpose)
(!)PER DAY(!)
I am eating over 3 meals in a day
What sould i do??
Sorry for the big comment, i love your videos and i wish you can answer this comment❤
I hope you have a nice Day/night/weekend ❤️
You are amazing!! 💕
I'd highly recommend you do talk with your parents about getting a coach. I only mention that because they can help you make sure you're fueling to feel your best and building that healthy relationship with food and your strong amazing body. Also to check your form on exercises so you don't end up with aches and pains that will add up more and more as you get older. I LOVE that you are seeking to learn. Get that coach and mentor to truly guide you so you can ask questions and have that perspective and make sure you are eating enough. You want to fuel that strength at 15! :-)
@@redefiningstrengthOC oh my god thx u sm for your comment and for your advices as well!!! 💓
I will talk with them more and ask them to get this coach (by coach you mean dietician or coach for my calisthenics?(I really wanna start calisthenics but im scared of getting injured so im doing some at home) (only exercises they showed me at the past)
My mother has a friend who is a dietician and she is very good but my uncle has one good too but we dont know him like my mothers friend (sould i trust my mothers friend?) Idk i have some trust issues with the dieticians i feel like they will tell me smth wrong... (Thats probably my imagination and anxiety 😅)
Thanks again for your comment!!!❤️ I love your videos and you are one of my comfort/idol TH-camrs (the thing with counting calories has stressed me and i cant stop it... Its like something addicted... And im scared
I hope my parents understand
And i also had a question for awhile now:
Dose your blood type plays a role on your diet/body/results etc???(i have almost no cheat days bc im scared of gaining fat ect (i sould probably go to a dietician XD))
Thx again for everything!!! I am so happy you answered!!!💖💖💖💖💖💖
I hope you have an AWESOME summer!!! 🌞🏝️
✨
Why am I not losing fat? Because I eat like a pig!!!! 😂😂😂😂 heading to better goals though and watching these amazing videos 😊👍🏻💪🏻
Dialing in our nutrition, at least in my opinion, is the hardest part. But one small change does add up!
Would you mind sharing your height? You have the cutest workout clothes by the way
Thanks! Many are Constantly Varied Gear and Born Primitive. I'm just under 5ft 4in
I wanna cupcake. 😄🧁
Susie Cakes truly is the best!