The REAL KEY To Fat Loss Success (Most People Ignore This!)
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The REAL KEY To Fat Loss Success (Most People Ignore This!)
What's one of the biggest mistakes people make when trying to setup their cutting diet?
It's that they think only in terms of what the "best fat loss diet" is in terms of what will produce the fastest results, without also taking into account the factor of sustainability.
The reality is that as long as your fat burning diet has a few basic fundamentals in place (you're in a calorie deficit, are consuming sufficient protein/fat and are eating predominantly whole foods) then there is no evidence that any one specific diet for fat loss will produce superior results when total calories are equated.
It's easy to get lost in the hype behind various fat loss strategies such as intermittent fasting, keto, paleo, vegan, carnivore, OMAD or whatever else, but the truth is that these are all simply different ways of creating a calorie deficit.
At the end of the day, you have to find the specific cutting meal plan that is most enjoyable and sustainable for you. It doesn't matter how effective a given fat loss diet is at burning fat - if it's not something you can maintain over the long term then it's only a matter of time before you burn out and quit.
So, get the fundamentals in place first and foremost, and then put in some time and effort to tweak your fat burning diet plan to find the structure that works best for you.
Different variables you can experiment with include meal frequency, meal timing, macronutrient ratios, cutting foods selection and more.
If you want to lean down successfully, then the ultimate goal should be to create a calorie deficit (about 500 calories below maintenance is a good general figure give or take) in the way that is most enjoyable and sustainable for you as an individual.
Most people just want black and white answers and want to be told what the one "best" fat loss diet is that will be the fastest way to burn fat 100% of the time without fail, but that's not how things work in the real world since individual variation does come into play.
Effectiveness and sustainability go hand in hand and you can't have one without the other if you truly want to burn fat successfully.
If you want to get the most effective baseline program in place right from the start which you can then tweak to your own needs later on, make sure to take my physique quiz here: Quiz.SeanNal.com - แนวปฏิบัติและการใช้ชีวิต
Fill out this form and I'll personally send you a FREE customized fitness program to help you achieve the head-turning body you're after as efficiently as possible:
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Do you agree that we can only process about 40g of protein/serving?
Twelve minutes video says it all. Brilliant Sean😉
What up with the editing of the start of the vdo
@@Conradmlarsen For the goal of increasing protein synthesis yeah it'd be somewhere around the 30-40g mark.
@@Sean_Nalewanyj Can you elaborate? I thought it was an old myth and that it didn't matter at what time or how much you ate in a meal but as long as you ate enough protein on average per day.
One thing that has helped me with calorie reduction is thinking about food you can eat, instead of what you can't eat.
I agree. I’m not constantly trying to be like hmmm what can I eat that tastes really good. Also, I really try my best to not worry about taste except for foods like white meat chicken that’s dry to me no matter how good I cook it so I dip it in a tiny bit of bbq sauce. That’s a concession I make in “cheating.”
Well said. A good way to look at things. U are definitely half full.
I think of any food, but as the diet goes on, the foods I'm thinking about are changing. Now I think about more healthy foods.
This this this this
real shit
1. Calorie deficit.
2. Consume adequate protein.
3. Lift weights.
4. Repeat.
@RS1 What?
@journeythetruth fax
dont forget a proper sleep schedule for optimal recovery
@journeythetruth True but I think only use cardio till u need it. Good diet and some weight training is plenty early on, the fat will melt. When your body gets comfortable with that then kick in the cardio, just my opinion. Why do cardio unless u have too, hahaha.
After losing 60 pounds, people stop me frequently to comment on my weight loss. The conversation will usually start with a compliment and then “how did you do it.” I always respond to this question with eating in a calorie deficit by eating low calorie foods, 1800 calories a day. I will usually get a response saying “you don’t have to do that, you have to ………” It’s gets really hard hearing bs from people about weight loss everyday.
I bet many of these people are clueless when it comes to fat loss. Most also probably don't work out and likely fall into either 1)overweight or 2)young and skinny category themselves, so that they never even followed an effective mid-to-long term diet plan or didn't need to lose fat in the first place.
Yep! Plus big Agra puts high fructose corn syrup into everything
Freshman year PE class teacher told us: calories in vs calories out. There are different ways to go about it but that's what it comes down to.
@Eremias Ranwolf don’t listen to anyone, even doctors, unless they have done it. No, its not just about calories in and calories out.
Sean, you really have set a benchmark for the fitness content on TH-cam. I really don’t think anybody has delivered so consistently and so beautifully like you have provided on TH-cam . Your no BS highly valuable free content on TH-cam is invaluable and I just want to say a big thank you to you.
Really appreciate it man, thank you.
Totally agree.....this is gold standard.
Here's my experience. Hopefully it'll help or motivate someone out there! Less than 2 years ago, I was 5'8 at 290lbs and ~45% body fat and have since lost 110lbs+ and am ~21% bodyfat. I've been dieting and weightlifting doing keto + IF(16-8 and sometimes OMAD). I was eating nearly only protein(160-200g+ a day) and veggies and whatever fat comes from meat and eggs and drinking as much black coffee and tea as I felt like to curb appetite. For the first year I did ultra low calories between 1000-1200 a day and even fasting on weekends when I felt like I wasn't progressing enough. I took no diet breaks during this time and I regret that. I've learned most of this through trial and error and you should take his advice because sustainability really matters. After the first 6 months and especially after 1 year, I started struggling really hard, regaining 20-30 lbs by uncontrollably feasting on carbs, and losing it. This happened multiple times (a lot of water weight of course) making no progress from the 1 to 1.5 year mark. I think the most important thing when you have so much weight to lose and you want to lose it fast is to take diet breaks and learn how to do maintenance, because it is really hard to go back to maintenance after dieting so long I would feel like I'm starving if I ate less than 3500 calories and would often eat 5000. It felt easier to eat 1000 calories and fast during the first year than it was to even stay at maintenance in the second year. I might have lost less at first, but I believe I would have lost more overall. Today, I'm below 180 and happy and have finally learned to eat a sustainable regular diet, including carbs, and I'm fine losing the last 10-20 lbs slowly.
I am still a keto + IF advocate especially for obese individuals, and attribute a lot of my early success to it. Keto is by no means magic, it just makes it much easier to stick to your diet and not try to fit in a sugary snack in your macros and IF allowed me to not feel hungry all day but mostly in the mornings around the 10am-12pm mark. I always felt energetic even during fasts (trained first thing in the morning and ate from 12-8 most of the time). I would recommend it, especially if you want to fast because it puts you in a better position for it since you will be on ketones anyway. Try to drink a glass of milk after a year of keto and almond milk, it tastes like a sugar-loaded vanilla milkshake, no joke.
I had a similar experience with weightlifting, where for the first 4-5 months I was doing 2 hour workouts 6 days a week thanks to watching steroid users give BAD advice on you tube. I was dreading every workout, but still doing it, and making slow gains after the initial quick gains. After a while, watching videos from many people including Sean's, I learned that low volume, high frequency, high intensity does wonders, especially when you are low calories, because you don't wanna stress your body and create more hormones that inhibit muscle growth as low calorie already does that and so does high volume so it's not a good combination. I've been training less yet still making WAY faster gains ever since, (45 min workout 6 days a week). You can definitely make gains even ultra low calories if you meet the three important criteria you:
1: are a beginner
2: have a lot of fat
3: Eat a lot of protein(0.8 or more g/lb), if you're unsure, more is the safer choice. I aimed for 200g because I was low calorie and did not wanna lose muscle.
Which I actually had learned from and had hope for thanks to Sean's previous videos. Oh, and I'm not advocating this, but I never did cardio, purely resistance training. I was doing bro-split at first, but I've been push/pull since going low volume in order to achieve high frequency(3/week) for each muscle group. If I did this, you can do it too!
I know this is 2 years late but thank you for this detailed accounting of your experiences, really lovely to hear!
A year ago I was 250lbs (I'm 5 foot 8inches). With moderate exercise (yoga, daily pushups, weight lifting, hiking, elliptical machine), intermittent fasting, and not eating like a child with money I'm down to 165. I'm a disabled vet, and when I say my excercise is moderate, it's probably even less than that. I think the real thing that stops people from loosing weight is they over complicate the hell out of things and overwhelm themselves. Just eat healthy food in reasonable amounts, drink lots of water, and exercise as often as you can. If you're still not losing weight, it's probably because you're eating more bad food and exercising less than you're admitting to yourself.
The other thing is that people sabatoge themselves by trying to go bigger than their motivation or time allows. My wife struggles because she plans out these elaborate diets and always tries to hit the gym for 1-2 hours. So she ends up not eating because what's available isn't on her diet, or it is but it's too much hassle after a 10 hour shift. And then she ends up not going to the gym at all because she doesn't have enough time for the 1-2 hour session she's convinced herself she needs. Meanwhile I'm eating great meals, knocking out micro excersises whenever there's a spare moment, and I've lost loads of fat and dispite my medical issues I'm getting in better shape than when I was in my 20's and on deployment.
We had a saying in the Navy, and I stand by it. "Keep it simple stupid."
Keep at it y'all. You got this.
Thank you, sir.
Sean I lost 125lbs and I get asked every week by someone how to lose weight and no body wants the answer that you should be honest with yourself about how much your eating and try to figure out what is sustainable for you and avoid following the specific advice of others. Everyone wants the secret. And I am like but that is the secret. It’s frustrating
This is absolutely true. I'm a trainer, and there are people who claim to be interested in training and when they ask what I offer, I can see them get turned off when I don't offer a 'sexy' answer. I'm not the salesman type trainer - I give the boring spiel, like what Sean is giving here, and they are clearly disappointed. And yes, incredibly frustrating!
i lost aroun 90lbs and never bact to fat anymore..
i just reply them..
"oh its hard, u wont be able to do it.. u need to be consistent for 1-2 years"
never ever tell that it is simple, they will trigger the cringe effect..
it always works when i said it is damn hard,, and they wont be able to do it..
then they start to try,, human are weird
Wow!!! That's deep!..Thank you..❤
@@WolfStreak They want the comfortable lie & promises of immediate results, with actual no results rather than the harsh truth with consistent effort and results only long-term.
I’ve lost around a hundred pounds myself, people ask I’m just like eat less, exercise more. Usually I get the “that’s it?” Response. Yeah, that’s it, but you have to get off your butt when you really don’t want to exercise, and you have to turn your nose up at that chocolate something or other that you’re drooling over... the junk food can be as hard to get off of as cigarettes!
I really like your content. As someone cutting fat and lifting there’s so much information out there that makes it so complicated, keeping it simple seems to be the most effective approach.
Really like this honest, no bs, no marketing approach. Way to go Sean! Keep up the good work!
I agree; "one size does not fit all", as the saying goes!
Perfectly said! We all need to experiment over a long time, months even...then you will finally find the key to being shredded!
I've been watching TH-cam videos for years. I have been truly blown away by your professional advice on bodybuilding and diet/nutrition. Who needs a PT when people like you are offering in depth EXPERT information for FREE on youtube. BLESS YOU.
Great suggestions-Sean thank you for recommending options, and making it clear we are not all the same. Great one. Keep them coming👍👏👏🙏
See this is what TH-cam needs more sound logical advice and no bs if only there was a filter for this kind of thing great job as always Sean
Thanks Sean ,I've been using your program for about three months and have lost 21lbs and feel better and stronger than I have for years. Keep up the good work 👍
Thank you for talking about how important sustainability is. I learned the hard way in the past by focusing only on effectiveness and speed.
It's a learning process we all have to go through - it takes time.
Handsome, Intelligent and best of all no BS coming from this guy when it comes to communicating the plain truth of how fat loss/muscle building works. Thank you, Sean.
Thanks May :)
Not sure why I couldn’t figure this out over 10 years of “trying”. Finally gave myself a 500 calorie deficit. 20 lbs down in 6 weeks and still goin
How did you lose 20lbs in 6 weeks with a 500 calorie deficit per day? At a 500 calorie deficit, you would lose 1lb per week, which would mean you would lose 6lbs.
@@markkelton2132 prob a good amount of cardio in there too
@@markkelton2132 I've lost 15 lbs in 40 days, but my calorie deficit was probably more than 500
Now retired, we had a manual that covered everything mentioned. Field Manual (FM 21-20). Your concern of maintenance is valid. Through weight training, we have the tear down, construction, and maintenance phases. While I have reached all of my fitness goals, I now vary anywhere in the strength spectrum to avoid a plateau, via periodization, to "scrub" my standards periodically; 1 month may concentrate on cardio improvement, while another month may center around muscular strength, yet another on muscular endurance, etc. I became a military Master Fitness Trainer in addition to a civilian certified trainer. Observing the commonalities entire coincide with your theory and knowledge base.
Love this channel so much great info, simple and easy to understand.
Great advice Sean. Simple and makes sense!
Very good advice and succinct and clear. Much appreciated!
You and Greg doucette are one of the few sane and truthful fitness guys on youtube, albeit Greg is more Theatrical and he dunks like crazy on stupid fitness youtubers so he gets more traction and views
I'm starting to do more critiques of other content now so we'll see how that goes.
Agreed. But I don’t need to be shouted at like Greg does. Very shrill. Thanks Sean for a great channel and excellent advice without shouting at us!
Anyone staying on top of the Alan/Doucette drama? Alan's been sitting all over Doucette for some reason, really made a whole campaign out of it for a few days.
Greg doesn't want to admit when he is wrong though. Vegan Gains destroyed him
If I did something bad and need to be back on track, I watch coach Greg. If I'm chill and want to be refreshed on my goals, I watch Sean. If I'm on shoulder day, I watch Derek.
Some of the best information out there. 🙏🏻
I've been following u for quite some time. U are legit 💯 straight forward and honest. U keep it real no bullshit. The best on TH-cam!
my god, this is the only channel on youtube that tells the truth based on science and sustainability about this. U r the best, Sean the hunk. u r a good man!
gregg doucette for all your fatloss needs as well. Sean is really good too i go to both.
Greg is also amazing
Try Ryan Humiston channel, also straight to the point and he's vids are shorter.
Best ever and most realistic advice....thank you.
thank you for clearing my doubts, always!
Man I love all your content in how you implement Science with Fitness I am a true fan you should have the biggest Fitness TH-cam channel ever since you're the realist and everyone else are phonies. Everything thing you do is for the greater good of Fitness 💪 I hope people start realizing in subscribe more.
Thanks man! Really appreciate the support 💪🏻
I like the way you let us know all alternatives can be OK. Thanks!
This was very helpful, thank you!!!
Always good stuff!! Great video!
I'm new to the channel and found these first few videos to be greatly informative. Thanks for the good work, keep it up
Glad to hear!
I don’t know why you don’t have more subscribers. This stuff is the truth !!
Solid advice , I’ve adjusted over 2-3 months training and diet to be sustainable and live life same time with a leaner body.
My gosh I thought you was going to tell us something outstanding and fresh .Yes dude sustainability is a major key factor.👍🏾
I have found the best way for me which I use when cutting: calorie deficit plus intermittent fasting
Yup IF works well for a lot of people.
This will lower your metabolism
@@abhishekde500 says who?
Thank you for your honesty.
Lots of great info here !
fantastic video, thx sean
Nice vid Sean!
Good video, you've earned my trust and a new subscriber
Looking good my man. Love the thumbnail. Ideal body i would like to build towards💪
This is such great advice.
Great to see you hit 1 million
This guy deserves more subs
Seen a video from you yesterday, the one where you describe why you should stay at 12%+ BF level, but didn't subscribe. Now you're again in my recommended list and I have to subscribe, you earned it with all this quality information and presentation. Too many morons think they have to eat a specific percentage of macros, eat x % carbs or protein, couldn't be more false and I agree you're on the same page as Greg
Biggest thing for me was tracking my neat thru steps. At a certain point your body goes into hibernation mode and won't move around and this is when people think they have a "damages metabolism". Even just hitting 10k steps a day was a game changer
And it doesn't trigger extreme hunger like HIIT does - at least for me.
Great video Sean! 👍🏻😊
awesome video 🦾
trying do loose some bodyfat, since I had a really bad foot injury and now trying to get back on track. your videos are always extremely helpful.
Glad to hear, thanks.
Also patience is the key,3 months in and now I'm understanding it,
thanks for the information!
Great video. Tips from a Master.
Very practical and good information
11 months deep into my cut ,all i can say is have a viable deficit and go gym if you can , i started off at almost 230 lbs and am now at 149 lbs it’s been a long journey but i still have quite a lot of fat to lose and muscle to gain ,and yeah i took a hell lot of cheats throughout, atleast once a week and it would even go on three conscutive days sometimes but all you have to do is get back on track each and every time after the cheats instead of letting go off the diet , because for what it’s worth even tho you loose tasty food and overeating(a joy in ppl’s life) for most days but you get a heck lot of confidence and compliments from both your and the opposite sex in return which is really worth it ,so stay focused kings ,we’re all gonna make it
Hi Sean, thanks as always for your honest no bs fitness and health information. You've helped me and a lot of other people....thank you. I wanted to know can you do a video on nutrition/diet part of building muscle? Like maybe break it down into examples of how one should construct their meal plan/ nutrition in order to build and maintain muscle. Thanks 😁👍
I've done quite a few videos on muscle building nutrition in the past but I'm sure there will be more!
Well done Sean.
A brilliant conclusion about fat loss that was based on years of studying and experience into one concise piece of advice.
Knowing one’s own metabolic rate helps. Simply being active tremendously helps too.
Great video Sean very down to earth and realistic. Not sure how people don’t get that calories are what matter not a stupid diet fad. I’m dealing with this all the time over with family members first it’s keto, then isogenic, then some other stupid unnecessary fad that no one gonna stick with. It’s true to someone on youtube always trying to re invent the wheel making fat loss a lot more difficult then it ever needs to be. Some will never learn , cheers
Perfect advice! I’ve been tracking my food on MyFitnessPal , and I have it synced to my Fitbit since my activity level varies a lot. I aim for about a 750 cal a day deficit, and focus on mostly healthy foods that I enjoy, and occasional treats. Down 55 lbs so far!
That new intro is badass
Dayumm that intro 👍🔥
Thank you bro!!!
Good info
Golden advices.
Thank-you for this practical explanation. I’m a pretty lean tall cyclist but realise at 55 I cannot continue to eat whatever I want even with the hours I put in on the bike. At 20% body fat now but looked and felt better around 16%. Will incorporate your advice and take it steady on the café stops and carb loading post-rides and see how it goes. Thanks again. Chas. England.
From a fellow tall 60 year old UK cyclist my bother’s cycling club call themselves a cake eating club who sometimes go for a bike ride ….. 😆
Hi Chas- I live in SoCal ( that’s Southern California USA ) Brah ( that’s bro with SoCal twang ). I’m 57, and 6’4 ( 19O cm ish) snd 14% , a cyclist, and would like to get leaner as well. Currently at 14%. A few years ago I was down to 11-12% was perfect
As true today as it was when he published the video, great stuff.
You are 100 percent correct! Based on my experience I was fat before and kost 14kgs by OMAD and removing carbs and sweets. After ny weight went down. I began to run and do pushups and crunches. Sustainability is number 1 I think because if you can't sustain it you end up fat again. For me now, i dry fast for 20 hours Mon to Friday and weekends I enjoy 2 meals but still restricted. Birthday for me then I just have what I want. I figured out that since the start of introduction of junk foods, burgers, pizza people became fat. I went back to traditional snacks like boiled potatoes, boiled eggs, boiled bananas and I kept my weight in check and enjoy life. More power to you!
You should do a vlog style full day of eating and what’s worked for YOU. Maybe it’ll offer some food tips that we haven’t thought of.
Thank you!
Thanks
Sean knows what he is talking about.
This advice is great for those people who don’t have a compromised endocrine system or insulin issues, because a general/random calorie deficit doesn’t work for everybody
I have no idea what diet or anything I’m doing. All I know I gave up Dr. Pepper, sweet tea, potatoes, bread, rice. My meals are all same.
Breakfast: 4 eggs
Lunch: salad with chicken breast
Snack: 1 oz mix nuts
Dinner: half plate mix vegetables 1 chicken breast.
Shake: mix berries, almond milk unsweetened, ECAA’s, protein whey, water.
All things I enjoy. I work out and walk. I’ve lost 68 pounds in 10 weeks. I have no idea my macros. I’m trying to learn.
I do take multi vitamins an fish oil because I don’t like fish
I just started watching your videos about 2-3 days ago I was a fasting fanatic who was listening to Thomas delauer. I only lost 10 lbs when I want to lose 50. even though I think fasting does have rules that are good to incorporate such as restricting your caloric intake I just want to say thank you for shedding light on the bs that I believed
100% Truth! Sean you should 1 million subscribers! This is why I have adopted IF. I'm not an IF guru or think it's for everyone. It's an easy lifestyle for me. I simply eat from 12-8 and I workout each morning. I love this lifestyle! If you can't sustain your diet in the long term...you will just simply regain it...and it's a vicious cycle. IF works for me, but find what works for you.
Awesome, yeah IF does work well for a lot of people. I've tried it on and off but personally wasn't for me.
Excellent
You are underrated
Great stuff as always Sean! ^_^
He can make something that others complicate and smash the 💩 out of it and simplify it. Excellent information
You said it the best was a well Rounded whole foods diet at a calorie deficit.
Yes yes yes!!!! Exactly this!!!!
A+ presentation. You, Tom Venuto, and Greg Doucette are the "holy trinity" of fat loss!
I've always included the calories I burn from a workout for my daily calorie intake. I'm at about 20% body fat right now and I want to get down to 15/16% so I can start lean-bulking properly. However, I notice a much more significant difference if I don't include the calories I burn from a workout, and still eat about 300 calories less than my caloric maintenance number. I.e. my daily BMR is 2,650. If I burned 600 calories working out and then added that to my BMR (3,250 cals) I would aim to eat about 2,900 calories that day. I did this for awhile and wasn't noticing any changes. I've been eating around 2,300 cals a day, regardless if I worked out or not and I'm finally noticing changes in body fat loss. I've always made sure I'm eating 1g of protein per bound of my body weight and tried to keep my fat intake around 25%-30% of my total cals.
Will I lose too much muscle only eating 2,300 cals/day while still eating at least 180grams of protein everyday? Or am I on the right track?
Its been 2 years now. Just curious to know your results. Did you happen to achieve 15% body fat and then lean bulk from there. Did you hit any plateau in fat loss. What did you did to overcome that.
Excellent point it's not the diet if you're on a diet at some point you're gonna be off the diet so then what that's why it's about a long term style of eating which suits the individual so they can stick to it😎💯
This is how I went from 205 to 195 in 2 1/2 weeks.
*Calorie deficit. At or under 1.2k
*Very strict diet. Balance fat/carbs. Clean foods
*Intermittent fasting on the fri/sat
*Cheat day on Sunday, eat anything I want.
Workout:
*Cardio
*Weights
*Cardio
*Body workout
*Cardio
1hr.
I know this was 9 months ago, but a little suggestion I'd give is to do weights first. You did amazing tho!
Like the advice - and it's definitely something that isn't a "one size fits all". I've lost a large amount of weight in the past year or so and there were a few specifics that worked for me that may not for others. Sugar was king - I took an honest look at not just the amount of sugar I was taking in, but the kind of sugar. How much was natural, how much was added, how much was corn syrup. I removed most of the added sugars and corn syrup and left natural sugars alone. I will have cheat days where I'll have some ice cream or a milkshake - but just once a week.
Next was something you mention here about cleaner eating. My regular diet wasn't horrible on the surface - but there were a number of things that had a lot of preservatives and additives that I removed. Even when it came down to breads - I looked at the ingredients in pre-packaged bread compared to the ingredients in fresh baked bread from the in-store bakery and found that the fresh had much fewer additives and preservatives. I started buying only fresh baked - which some will complain goes bad quicker, but kept in the fridge sealed in a bag lasts just fine.
Then it was on to the bones of the food I eat. I eat my "biggest" meal (biggest in size, but not calories) at lunch - and that meal is made up of meat (usually chicken or pork) and fresh vegetables. Sometimes as a stir-fry, sometimes baked, sometimes grilled - but always meat and vegetables. This gives good protein, fat, carbs (from the veg), and a host of other nutrients without any additives or preservatives. Eating this way, I can pack in a lot of food with minimal calories (with most calories coming from the meat).
The final - and something I think is the MOST IMPORTANT that often goes unspoken - is the consistency of food. Prior to my current journey, I've tried all kinds of things like most people. I often found that in efforts to reduce calories, I was limiting certain food groups and replacing them with things that didn't give my mind the same satisfaction - therefore not sustaining that style of eating. Many home-made soups can provide a reduced calorie effect while providing lots of nutrients - but in that I found that my mind didn't feel satisfied and I would supplement with breads as my mind felt I needed to be chewing and grinding food and soup didn't give that satisfaction.
For me, the consistency of the food goes a long way. If I eat meals that require me to be chewing or tearing at food, I get greater mental satisfaction that I've eaten a "real meal" - while foods that require less chewing leave me feeling hungry. I've found a nice blend of foods that give me the mental satisfaction of tearing and chewing, but don't carry the same calorie punch as other foods I previously stuck to. Sure, some of them don't taste the same as things I ate previously - but taste buds adapt and I now enjoy the foods I'm eating just as much as I did with the previous foods - while my mental satisfaction is high.
Then comes meal prepping. Sustaining the right way of eating is much easier if no daily thought has to go into it. I meal prep for the entire week every Sunday, and then after a busy day at work, followed by a workout, I can simply grab, heat and eat.
Slow fat loss is the best. He is absolutely correct.
My strategy, and what I preach to people, is to keep making very minor sustainable changes gradually over time. Drink 20 cokes a week? Drink 15. Eat a big bowl of cereal every day? Have scrambled eggs and a banana every second day. Eat potato chips at night? Have popcorn or rice chips. Etc. You keep making enough changes, slowly, and in a year you're on a whole new diet and it doesn't even feel like you're denying yourself anything.
Exactly. This should be the approach to make it sustainable rather than drastically changing the diet.
This Mo Fo is on point.
What worked once may not work again. The body adapts quickly to screw you out of what you want.
Thanks man
Calorie deficit always work
No matter how many times you repeat
@@sash0047 Actually it doesn't, unless you are extreme about it. When you eat can be as important as how much you eat. Scientific studies has shown how it affects not only the body but the mind.
Prawn noodles with basil looks super nice 😋😋
Thanks for your channel its top advice always
Thanks man
The advice makes sense. Find something that works for YOU personally -- it has to be sustainable. Also, at the end of the day, creating a calorie deficit is more important than all of the other details such as ratio of macros, timing of when you eat, etc. I think he mentioned keeping consumption of processed foods to a minimum, which I think a lot of people overlook. Personally that works for me.
The problem I have is that although I have low total body fat (12%), and a decent amount of muscle, my fat is concentrated in my midsection. I'd be happy to either simply loose fat off my midsection, or even shift the fat on my midsection to my arms and legs, which have basically no fat. Any good ideas?
Exactly. I do well on OMAD because I’m a dad and work full time so I just want to get my food in all at once and be done. That doesn’t mean it’d work for someone else though.
Great video. Waiting to get more of the real science multivitamins. Out of stock at the moment.
Hopefully in the next 2 weeks. Will have an update soon!
I've been cutting since January but it's been great. I finally took the time to get some rest from eating a lot hahaha I prefer to just have one snack in the afternoon since my stomach feels flat throughout the day.
Great insights! Thanks. What are effective ways to boost calories out?
Cardio
As always Genuine as Fck
What worked for me was having one cheat day and just eating what ever I liked but after 3 weeks of having one cheat day so 3 total I found myself not wanting to eat fast food or nun like that, I found that it made my stomach upset if I ate greesy foods so I don’t have a cheat day no more and eat something “unhealthy” every now and then usually when I go out with friends