🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
I eat mostly whole (or very slightly processed foods) focusing on lots of vegetables, fruit and lean protein with a few whole grains thrown in here and there. I eat treats mindfully and in small portions, and do my best to do so without guilt (although it’s almost easier to not eat them at all than it is to eat just a bit - I’m working on this…). I stay away from heavily processed foods (especially low quality oils and sugar), don’t eat fast food (which I used to eat daily) and I drink lots and lots of water. And, instead of eating out for every meal (which I did for years and years (literally, EVERY meal) - I’m cooking at home and only eat out once or twice a month.
I have just accepted that my lifestyle needed to change. I am eating clean, but if I have a day when I eat something not the greatest I don't feel bad or let it derail me. I just keep doing my best, not in a hurry, because this is the rest of my life! I've lost over 50lbs in the past 7 months.
I love that you have no time for 'intermittent fasting advocates'. If we can look as good as you without skipping meals, let's face it people, this is the way forward!
😂 Thanks. I should clarify that I'm not against IF and that it can work for some people. I'm just against those particular "advocates" that believe EVERYONE needs to be doing IF.
1. Suit your diet to what works for you. If you enjoy big breakfasts, but start intermittent fasting, you’ll feel weird and lethargic without your usual morning meal. 2. Avoid Rigid Diets. It’s inconvenient and awkward whenever you’re out with friends or family & “can’t” enjoy the family cookout or dinner party. 3. Don’t have unrealistic expectations about how you’re body is going to rapidly change. Sustainable weight loss takes time & effort. If you’re losing 1-3 pound per week, you’re on the right track! ❤ 4. Manage your “after” expectations. You’re probably not going to look like the next Mr. Olympia or have your “dream physique”. Some people are more curvy and want a more tall, lanky body. Other people may want curvier bodies. You have to work with what you’ve got, genetically speaking. 5. Plan your meals!!! This doesn’t mean you have to spend hours on Sundays planning out your meals through out the week. It just means you have to plan your calories and plan in advance. Plan when you’re eating and what you’re eating. Lean protein, a starch, and veggies is what your meals should consist of.
I found this at just the right time. Sensible, grounded. realistic and positive reminders! “Aim to be a leaner stronger version of the body you have” 👍🏼 I am now a subscriber. 🎉
I’m so happy to see another new video from you! I love what you said about working toward a leaner, stronger version of ourselves. Even if I am able to lose all the weight I’ve gained over the years, I’ll never look like a celebrity - or even the former version of myself before I gained all of the extra weight - and it’s something I’m slowly coming to terms with. I’m down 50 lbs. from my high test documented weight (almost 30 of it since January 1st) and I’m starting to see changes in my body. Some are great, some I don’t like so much (like loose skin) but I know that I’ll feel better and be much more healthy when this extra weight is gone. Thanks for another great video!
I want to look petite, but I just don’t have the body type… I carry more weight. I wish there were a magic button that gave me exact instructions for weight loss that’s specifically designed for me. Anyways, I need to have a structured schedule for my diet and exercise 😅
It might be magic just to love who you are. If your body isn't meant to be petite, it's beating your head against a wall to try to make it so. It doesn't mean you're overweight. If you just mean it's hard to lose weight and you want to, well I don't know. The usual things tend to apply, plus the advice in this video. I just want to encourage you to not feel like you have to be someone else, and to see your own beauty.
I tried i.f. for a month and only lost 6 pounds. Then, i started eating a full breakfast at 9 again and aimed to eat a second meal by 4 pm. That month i only lost 2 pounds. The following month, February, I signed up for a gym and ate 3 light meals with snacks. I lost 7 pounds. In March, i gained back 3, and now im trying to lose that again. So, I'm eating a 600 cal breakfast, a light lunch at 2, and only water until like 7. I'm holding out for bed time because I'm gonna need something. I can't fall asleep very hungry.
Very good advice! I was on keto and enjoyed it, but it’s difficult if your family is not on keto! Since I’ve found your channel I’m doing so much better/consistent. If the kids have pizza for B-day, I just count calories and roll with it. Much more sustainable. Thanks for the good info!
I know this might sound crazy but if it wasn't for Celiac disease, I don't know if I would be as healthy as I am now. It forced me to start eating a very clean diet and I feel so much healthier for it. I know there are a lot of gluten free processed foods out there but they make me feel like Caca so I avoid them.
Nice video, with useful and practical tips. Very inspiring, thank you! 🙏👏 By the way, loved hearing that there is actual evidence showing intermittent fasting is equally effective compared to low calorie diets, actually I tried and hated intermittent fasting 😅
0:58 at this moment I decided you’re hilarious and you speak the truth at the same time. The confusion of looking at different diets trying to keep myself in check from becoming bias. They all kind of contradict themselves
Maybe you could give me some advice? I have been lifting weights 4 to 5 times a week..I eat healthy and I'm not overweight. I try to eat about 1200 calories a day.I'm 5'8 and 133 pounds. I'm trying to get tone and shed some fat. I step on the scale and it fluctuates..132, 134, 133 pounds. It seems I just cant lose a little weight! Please tell me what I'm doing wrong?? I guess I gotta decrease the calories more?? I'm 36 years old.
My goal in life is to reach a healthy body and good eating habits just to have the biggest, most greasy and dense order from Wingstop and Dave’s got chicken twice a week without feeling guilt
How do you know how many calories your burning if you say that fitbits aren't that accurate? I need to know how many calories I'm burning in order to know my 500 calorie deficit to loose weight.
You're very beautiful you have the body type that I wish I had but instead I'm 5"5 with a short stumpy thick torso oddly broad shoulders with weird long arms that don't match my stumpy short torso I've hated my body for ever since I was a teenager but I know that's not going to change anything, I realize the best I can do is achieve the best body the best shape I can with this bone structure I was born with , I know I'll never be able to grow taller and have a long torso but at least I can still achieve a flat tummy a leaner tarsal because I know the extra fat makes my torso look thicker and leaner size because I store fat in the inner thighs , I have to do the best I can with this frame I have but OOHH stubborn belly fat just won't go away so easily will it 😑
Thank you. Not everyone likes my body type and that's fine with me. But I think it's important to learn to love YOURS. It's a process and can take time. I've got a video coming up in June/July about stubborn belly fat. Perhaps I can at least help you there.
@@IvanaChapman yes please. It's a video I'm going to be waiting for 🙏🏻 I have been trying to get this stubborn belly fat off for 20 years now with no success , even when I got down to 100 lb I was skinny all over my body except my stomach it's as if my body would not let it go!! I know the way I got down to 100 pounds was very unhealthy I gained some weight since then to be healthy but that belly fat got bigger, my hips and thighs also store fat but the belly fat I swear it's like my nemesis, I know that if I was able to finally achieve a flat tummy my midsection wouldn't look so thick and stumpy I probably do have a figure underneath this fat that's hiding underneath and I can't wait to get it out and feel confident , It definitely a working progress to not hate my body because hating my body isn't going to change the shape either it's just going to make me more depressed about my body and I know that's not healthy
At 10am I have a shake made with 10eggs, greek yogurt, cacao, cinnamon, banana, sweet potato. Then at 3pm I have 200 grams of chicken/lamb/fish, an orange, date, walnut, almond. That's 1500 calories, 90-100 grams protein. I swear I won't eat anything after that even it's for free. Infact, I feel so energetic that I can't sleep if I don't workout for a minimum of 30 minutes.
Oh, maybe I have set my weight loss goal too hard on my tracking app- I have it set to a pound a week. I’m only wanting to go from 134 to 129 … my husband eats all the extra food up too 😝😂
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
@WippSheridan So glad you like them. Thanks for being here.
I eat mostly whole (or very slightly processed foods) focusing on lots of vegetables, fruit and lean protein with a few whole grains thrown in here and there. I eat treats mindfully and in small portions, and do my best to do so without guilt (although it’s almost easier to not eat them at all than it is to eat just a bit - I’m working on this…). I stay away from heavily processed foods (especially low quality oils and sugar), don’t eat fast food (which I used to eat daily) and I drink lots and lots of water. And, instead of eating out for every meal (which I did for years and years (literally, EVERY meal) - I’m cooking at home and only eat out once or twice a month.
Off topic, but would you ever consider a video on how to use resistance bands for a full body, beginner workout? Just an idea! 😊
@waysaway4554 That's a very sensible approach! It's great how you've adapted your plan as you made progress.
@scf7334 Nice! 🙂 I think I've mentioned each of those things you talked about in at least a few of my videos...all great steps to take!
I have just accepted that my lifestyle needed to change. I am eating clean, but if I have a day when I eat something not the greatest I don't feel bad or let it derail me. I just keep doing my best, not in a hurry, because this is the rest of my life! I've lost over 50lbs in the past 7 months.
Wow, congrats! 👏 Feeling guilty rarely helps and can often make things worse.
I love that you have no time for 'intermittent fasting advocates'. If we can look as good as you without skipping meals, let's face it people, this is the way forward!
😂 Thanks. I should clarify that I'm not against IF and that it can work for some people. I'm just against those particular "advocates" that believe EVERYONE needs to be doing IF.
@@IvanaChapman Got you! Thanks :)
1. Suit your diet to what works for you. If you enjoy big breakfasts, but start intermittent fasting, you’ll feel weird and lethargic without your usual morning meal.
2. Avoid Rigid Diets. It’s inconvenient and awkward whenever you’re out with friends or family & “can’t” enjoy the family cookout or dinner party.
3. Don’t have unrealistic expectations about how you’re body is going to rapidly change. Sustainable weight loss takes time & effort. If you’re losing 1-3 pound per week, you’re on the right track! ❤
4. Manage your “after” expectations. You’re probably not going to look like the next Mr. Olympia or have your “dream physique”. Some people are more curvy and want a more tall, lanky body. Other people may want curvier bodies. You have to work with what you’ve got, genetically speaking.
5. Plan your meals!!! This doesn’t mean you have to spend hours on Sundays planning out your meals through out the week. It just means you have to plan your calories and plan in advance. Plan when you’re eating and what you’re eating. Lean protein, a starch, and veggies is what your meals should consist of.
THANK YOU SO MUCH!!
Fantastic! Thank you, Daisy Chen.
❤
I love the straight forward information you give on this channel. It makes taking control of my health and fitness so much easier. Thank you, Ivana!
You're most welcome. 😊 I'm so happy that I'm able to help you.
me too!
I found this at just the right time. Sensible, grounded. realistic and positive reminders! “Aim to be a leaner stronger version of the body you have” 👍🏼 I am now a subscriber. 🎉
Welcome! 😊
I’m so happy to see another new video from you! I love what you said about working toward a leaner, stronger version of ourselves. Even if I am able to lose all the weight I’ve gained over the years, I’ll never look like a celebrity - or even the former version of myself before I gained all of the extra weight - and it’s something I’m slowly coming to terms with. I’m down 50 lbs. from my high test documented weight (almost 30 of it since January 1st) and I’m starting to see changes in my body. Some are great, some I don’t like so much (like loose skin) but I know that I’ll feel better and be much more healthy when this extra weight is gone.
Thanks for another great video!
Congratulations on a huge achievement! 🙌 I wish you well on your journey. ❤
Thank you so much! Your videos have been a huge help - they keep me motivated.
You’re soooo awesome. Thank you so very much! 😊
these are all great tips, thank you Ivana, your videos have helped me so much in my goal to loose 5 pounds (still working on it!)
So glad you're finding the videos helpful. 😊 Hope it goes well for you!
I want to look petite, but I just don’t have the body type… I carry more weight. I wish there were a magic button that gave me exact instructions for weight loss that’s specifically designed for me. Anyways, I need to have a structured schedule for my diet and exercise 😅
It might be magic just to love who you are. If your body isn't meant to be petite, it's beating your head against a wall to try to make it so. It doesn't mean you're overweight. If you just mean it's hard to lose weight and you want to, well I don't know. The usual things tend to apply, plus the advice in this video. I just want to encourage you to not feel like you have to be someone else, and to see your own beauty.
I tried i.f. for a month and only lost 6 pounds. Then, i started eating a full breakfast at 9 again and aimed to eat a second meal by 4 pm. That month i only lost 2 pounds. The following month, February, I signed up for a gym and ate 3 light meals with snacks. I lost 7 pounds. In March, i gained back 3, and now im trying to lose that again. So, I'm eating a 600 cal breakfast, a light lunch at 2, and only water until like 7. I'm holding out for bed time because I'm gonna need something. I can't fall asleep very hungry.
Wow. This is the best and most accurate description of what happens and what I’ve learned to ultimately be true, and trust me, I’ve tried it all.
Very good advice! I was on keto and enjoyed it, but it’s difficult if your family is not on keto! Since I’ve found your channel I’m doing so much better/consistent. If the kids have pizza for B-day, I just count calories and roll with it. Much more sustainable. Thanks for the good info!
Keep up the great and helpful content👍👏
Glad you liked it 😊
Thank you for an useful video!
May I ask what is the name of the toy at the background? It’s amazing 🙂
That’s Grogu, commonly known as Baby Yoda, from The Mandalorian. 😊
@@IvanaChapman Thank you so much 😊
I know this might sound crazy but if it wasn't for Celiac disease, I don't know if I would be as healthy as I am now. It forced me to start eating a very clean diet and I feel so much healthier for it. I know there are a lot of gluten free processed foods out there but they make me feel like Caca so I avoid them.
Very helpful video!
Glad you liked it. Hope you're having a great week! 😀
Nice video, with useful and practical tips. Very inspiring, thank you! 🙏👏
By the way, loved hearing that there is actual evidence showing intermittent fasting is equally effective compared to low calorie diets, actually I tried and hated intermittent fasting 😅
hi i have a qweschun can i stell eat tuna and stuff like that
Sehr gutes Video und informiert super👏👍🇨🇭!
😘😉
0:58 at this moment I decided you’re hilarious and you speak the truth at the same time. The confusion of looking at different diets trying to keep myself in check from becoming bias. They all kind of contradict themselves
Thank you because i don't have anyoneto help me or support me .
Really great video!
I don’t feel good when I don’t eat a high protein breakfast! I feel shakey! I get low blood sugar 😢
I only eat 650-700 calories a day and I can't get rid of it, does reverse diet work?😢
I like your perspective. We need to be balanced and rational about our life style changes.
Maybe you could give me some advice? I have been lifting weights 4 to 5 times a week..I eat healthy and I'm not overweight. I try to eat about 1200 calories a day.I'm 5'8 and 133 pounds. I'm trying to get tone and shed some fat. I step on the scale and it fluctuates..132, 134, 133 pounds. It seems I just cant lose a little weight! Please tell me what I'm doing wrong?? I guess I gotta decrease the calories more?? I'm 36 years old.
I've added your question to my livestream list for tomorrow: th-cam.com/users/liveTkq83Dg5ntI?feature=share
My goal in life is to reach a healthy body and good eating habits just to have the biggest, most greasy and dense order from Wingstop and Dave’s got chicken twice a week without feeling guilt
How do you know how many calories your burning if you say that fitbits aren't that accurate? I need to know how many calories I'm burning in order to know my 500 calorie deficit to loose weight.
New subscriber here from Philippines..
Welcome!
You're very beautiful you have the body type that I wish I had but instead I'm 5"5 with a short stumpy thick torso oddly broad shoulders with weird long arms that don't match my stumpy short torso I've hated my body for ever since I was a teenager but I know that's not going to change anything, I realize the best I can do is achieve the best body the best shape I can with this bone structure I was born with , I know I'll never be able to grow taller and have a long torso but at least I can still achieve a flat tummy a leaner tarsal because I know the extra fat makes my torso look thicker and leaner size because I store fat in the inner thighs , I have to do the best I can with this frame I have but OOHH stubborn belly fat just won't go away so easily will it 😑
Thank you. Not everyone likes my body type and that's fine with me. But I think it's important to learn to love YOURS. It's a process and can take time. I've got a video coming up in June/July about stubborn belly fat. Perhaps I can at least help you there.
@@IvanaChapman yes please. It's a video I'm going to be waiting for 🙏🏻 I have been trying to get this stubborn belly fat off for 20 years now with no success , even when I got down to 100 lb I was skinny all over my body except my stomach it's as if my body would not let it go!!
I know the way I got down to 100 pounds was very unhealthy I gained some weight since then to be healthy but that belly fat got bigger, my hips and thighs also store fat but the belly fat I swear it's like my nemesis,
I know that if I was able to finally achieve a flat tummy my midsection wouldn't look so thick and stumpy I probably do have a figure underneath this fat that's hiding underneath and I can't wait to get it out and feel confident
, It definitely a working progress to not hate my body because hating my body isn't going to change the shape either it's just going to make me more depressed about my body and I know that's not healthy
At 10am I have a shake made with 10eggs, greek yogurt, cacao, cinnamon, banana, sweet potato. Then at 3pm I have 200 grams of chicken/lamb/fish, an orange, date, walnut, almond. That's 1500 calories, 90-100 grams protein. I swear I won't eat anything after that even it's for free. Infact, I feel so energetic that I can't sleep if I don't workout for a minimum of 30 minutes.
10 eggs ?????
Oh, maybe I have set my weight loss goal too hard on my tracking app- I have it set to a pound a week. I’m only wanting to go from 134 to 129 … my husband eats all the extra food up too 😝😂
New sub here agree with what your saying.
Omg yes! I lost 20 pounds in 4 months but this last 10 pounds is kicking my butt!😂
Most annoying comment ever: “Come one, treat yourself.”
Impressive Slim, Lean Slender, Muscly Arms and Biceps at 4:57, 4:58 and 4:59.
Like Your Sleeveless outfits Ivana 👍👍
It’s baby grogu 😂
I used to be an hourglass shape. Then Coronavirus changed that into fat pear or even apple. Since then I'm a fruitbasket. Help!!😮
God you're pretty😊
"I'm tall & lanky, my husband is large an athletic." Did you really just say that?! Gag me on the bragging! You're a bit too perfect, unrelatable