try a 24 fast 2x a week just remember to break it with lean protien like chicken or a shake. Al lot of times we think we are hungry but its just cravings .
There is a hormone called Ghrelin that is produced when you are hungry that can cause you to binge and overeat. Best way is to eat different foods that keep you full for longer periods of time and have your meals ready before you get that hungry. I have all meals with protein, a veg/fruit, and; oats, white bread, tortillas, popcorn (Smart pop) and zero fat greek yogurt. Also, staying low on my fats helps as fats don't' keep me full compared to how dense they are in calories. When I follow this, makes eating 2500 calories per day a breeze. Experiment and find out what works for you.
This is the most straightforward video I’ve watched on losing weight. Just the essentials, which contain some hard truths a lot of us need to hear. No BS. If someone asked me how to lose weight, I’d just show them this. I think the thing I’d emphasize in the video to someone is that you need to choose a way of eating that works for YOU. That was my favorite message. Also don’t get distracted by the fact that all her meals are premade. That’s what works for her. And I guarantee she hasn’t always done this. It’s the best solution for her lifestyle that she arrived at so far. It may work for you or maybe not, or maybe you want to do that but lack the funds. That’s ok. Just don’t use the excuse of not being able to get fit the “perfect” way (in your mind) get in the way of getting fit. The way of eating that works for you is not just what you think is most optimal. It’s what is most REALISTIC for your CURRENT lifestyle (not the one you want in the future). That will come with time. Be patient with yourself. Idk why I typed all this. Lol. Hopefully someone who needs to see it will be receptive. Anyways amazing video.
Took me a while to finally listen to the golden rule. You cannot out train a bad diet... I finally listened and now i can see tons of muscle separation as well as vascularity.... Not to mention the scale goes down but most importantly i do not use the scale as much as i use how my clothes fit me. That is the tell tale. SLEEP, CALORIE IN VS CALORIE OUT, PROTEIN INTAKE, MONITORING MY SUGAR INTAKE TO MAKE SURE I AM GETTING MINIMAL, MONITORING MY WATER INTAKE TO MAKE SURE I GET ENOUGH, DOING INSTINCTIVE TRAINING WHICH LETS ME TAKE REST DAYS AS I NEED THEM NOT PRE PLANNED..
Having a freezer and cooking in bulk is probably the easiest way to mimic the effects of having pre-cooked meals as shown in the video. That way you can have “good” meals as the easiest option and you don’t have to count calories for every single meal, because you already know the calories per meal. Shop, cook and count in bulk.
So, Halloween just passed and I had a bag full of goodies left over ... I looked at the bag, and threw the whole thing away... I admit, those mini Twix was like "hey girl...whatyadoin'.... but I stayed strong!! lol.
I did bodybuilding competitions (figure) and did NOT have to weigh myself except every couple weeks. Weight was not an indicator of body fat loss. Measurements and body fat measurements were more accurate!
The most important thing is calorie deficit for an extended period of time. And to do that you need to not be hungry and to be satiated, which is achieved with a small deficit, low calorie food and cardio. With cardio you can eat more, and with low calorie food you can eat more too, making you satiated, if you're satiated is easy to follow the diet long term. You can be disciplined and be in a calorie deficit eating junk food, but you'll feel hungry 24/7 and you need to have the discipline of an spartan to mantain that feeling for months, it's a hell of a lot easier to follow your diet if you eat 5 pounds of healthy food than if you eat 1 pound of junk food, since with 5 pounds of healthy food you'll feel satisfied.
I used to follow that fad diet too and did the same. Would just have an absolute binge as soon as food touched the lips. Now I have a high protein moderate fat breakfast (eggs with some extra whites and toast) every single morning (400-500 calories) first thing after waking and I feel full most the day. Fast while you sleep. eat frequently but be in a deficit has been my success. Not for everyone though.
Be ok with being hungry was the best takeaway. ... *facepalm... didn't occur to me. But since I heard that, I'm doing SO MUCH better. Thanks. You rock!
I am tired of being overweight, no support and wanting to be in the best shape ever. Imagine getting up in the am and thinking damn I gotta carry this shit with me all day every day! its heavy ive got 70 lbs to get off... I eat clean but not enough exercise... Gotta push myself! My only cheerleader is in my head and my daughter!
Ive recently lost 35 pounds, intermittent fasting, diet in calorie deficit, exercise, and vitamins like D and zinc etc. It does come off!!! Keep it up!!
I've worked out for 35+ years. Starting at 14, I weighted 115 lbs, and was only 120 at 23. But since I've been lifting - over that period of time my weight has only steadily increased to the point where I am now 250, lbs. I assume that I must be in a caloric overage even though I intermittent fast, work out, increase my walking, etc. Ah well, to be honest I'm greedy and love to eat. It looks like I burn about 350 calories per workout, but I'm guessing i eat far beyond that. Ah well... I'll try to lock this in. Nobody 5'11 needs to be 250 lbs.
That’s the biggest thing that I learned instead of cutting out a particular food group just allow yourselves to have it and eat a little bit less of it definitely help with not crashing
or if you're like me and sometimes you really need a snack or something, keeping those high-volume, low-caloric density foods around like snacking veggies can be very helpful as well! but i love how you show a very balanced diet, it's very nice to see!
That was very helpful, ignore the negative comments in the comments section. Extremely helpful and useful I will apply to my workout regime. Many thanks! I'm doing boxing and weights.( small amounts) Thank you !
so because your body will be getting used to the new routine for the first week or so, it makes no sense at all? .... you weigh every day so that you have more accurate information available to you. You can then take 3 - 5 - 7 day averages or whatever you want. but you also have the ability to notice little changes like "yesterday i ate food X and today my weight is up" and you can start identifying outliers like that. If you only weigh once a week, you wont have any clue.
Hey Stefi could you maybe elaborate on how to track calories and macros if we ourselves make our own food like how do I accurately measure the calories and protein that I cook myself?
Hi, I normally don’t like to comment but I understand. A good place to start is having a food scale and using an app like MyFitnessPal, or whichever one you like the best, it provides all the macros the food contains and adds them up for you. Before I cook I just weigh everything out, once you have a point of reference you don’t have to weigh it out every time
An idea too--Do half your plate at meals with low- calorie veggies and/or broth based soup so you never go hungry!! Yea! ....plus maximizes nutritional content to give more energy too:)
Very informative content! Thank you! This video is recorded in a very nice way so pleasing to watch. Could you please tell me what kind of camera do you use for your content. Thank you!
I'm 5.8 stone. Got bad news I might have cervical cancer. Im cutting 8 pounds right back off. Some had come out due to bad diet plus underactive thyroid. Gave up all sugar and fat immediately. Im very shredded at times but was starting to lose definition. It was because of the repeated cancer scares im this lean in the first place though I was originally lean bulking then thyroid slowed down.
Im trying to cut and its so hard mostly because I have adhd and calorie tracking is just so hard for me. Im really hoping I can stick to meal planning stuff and it will work
Usually the recommend is a small deficit to start out, so maybe like a 200-500 caloric deficit off your maintenance. Its good to weigh yourself daily to just to see if you are being consistant. Hope that makes sense and good luck! :)
at 14 you're still growing and developing mentally and physically. If I were you, I wouldn't pay any attention to trying to loose fat or weight training too heavily. Especially because these two activities highly influence your hormonal balance.. I hope you at least have a coach or mentor who advises you :)
I hit a decent smoothie (like 500 calories) two hours before I lift. I hate having food in my stomach when I work out, and a smoothie moves through quick while getting calories into my system.
SO YOU MEAN TO TELL ME WORLD RECORD HOLDER, DOCTOR, CUTE, ACCENT HAVING, AWKWARD WOMEN EXIST? Boa looks like my nihilism is gone. I have found a reason to LIVE
Pizza diet food now you got my attention but does it taste the same keto pizza with almond flour is awesome if anyone does keto tried the diet but I didn't have any energy to lift heavy need carbs
"be okay with being hungry" for the first 2-3 months! After you've adapted you shouldn't feel as hungry. If you are you might need to think about meals that are higher volume for lower calories.
the mumber on the scale doesn;t equal to the calories youre consuming!!! there are so many variables ,especially when it comes to females . don;t be sad if one day you weigh yourself but u ''gained'' a little weight. its normal .
It works for her because like all female competitors she takes T3 and other prescription drugs to increase her metabolism. If you took them as well you wouldn't have to remove carbs.
Just what are you cutting for, if you loose any more weight you will waste away. I'm sat here eating home made beef stew no idea how many calories are in it? all I know is it will power me though digging holes later at work.
![F.HERO Ft. JSPKK x ลำไย ไหทองคำ x M-PEE - ไม่สนิทบิดหมด (Thai Riders Anthem) [Official MV]](http://i.ytimg.com/vi/kPJZ0UihBfk/mqdefault.jpg)
Be okay with being hungry is my biggest problem. As soon as I'm hungry I eat something. Such a bad habit. Thanks for for video though. Good tips.
Or when you’re so use to eating breakfast, lunch, and dinner regardless of being hungry or not.
The body adapts just dont shift so the change sticks. We have smart bodies.
Just try to find something to do that takes your focus off of it. Once you do that you'll probably find you're not hungry for a little while longer
try a 24 fast 2x a week just remember to break it with lean protien like chicken or a shake. Al lot of times we think we are hungry but its just cravings .
There is a hormone called Ghrelin that is produced when you are hungry that can cause you to binge and overeat. Best way is to eat different foods that keep you full for longer periods of time and have your meals ready before you get that hungry. I have all meals with protein, a veg/fruit, and; oats, white bread, tortillas, popcorn (Smart pop) and zero fat greek yogurt. Also, staying low on my fats helps as fats don't' keep me full compared to how dense they are in calories. When I follow this, makes eating 2500 calories per day a breeze. Experiment and find out what works for you.
This is the most straightforward video I’ve watched on losing weight. Just the essentials, which contain some hard truths a lot of us need to hear. No BS.
If someone asked me how to lose weight, I’d just show them this. I think the thing I’d emphasize in the video to someone is that you need to choose a way of eating that works for YOU. That was my favorite message. Also don’t get distracted by the fact that all her meals are premade. That’s what works for her. And I guarantee she hasn’t always done this. It’s the best solution for her lifestyle that she arrived at so far. It may work for you or maybe not, or maybe you want to do that but lack the funds. That’s ok. Just don’t use the excuse of not being able to get fit the “perfect” way (in your mind) get in the way of getting fit.
The way of eating that works for you is not just what you think is most optimal. It’s what is most REALISTIC for your CURRENT lifestyle (not the one you want in the future). That will come with time. Be patient with yourself.
Idk why I typed all this. Lol. Hopefully someone who needs to see it will be receptive. Anyways amazing video.
Took me a while to finally listen to the golden rule. You cannot out train a bad diet... I finally listened and now i can see tons of muscle separation as well as vascularity.... Not to mention the scale goes down but most importantly i do not use the scale as much as i use how my clothes fit me. That is the tell tale.
SLEEP,
CALORIE IN VS CALORIE OUT,
PROTEIN INTAKE,
MONITORING MY SUGAR INTAKE TO MAKE SURE I AM GETTING MINIMAL,
MONITORING MY WATER INTAKE TO MAKE SURE I GET ENOUGH,
DOING INSTINCTIVE TRAINING WHICH LETS ME TAKE REST DAYS AS I NEED THEM NOT PRE PLANNED..
Having a freezer and cooking in bulk is probably the easiest way to mimic the effects of having pre-cooked meals as shown in the video. That way you can have “good” meals as the easiest option and you don’t have to count calories for every single meal, because you already know the calories per meal. Shop, cook and count in bulk.
It's awesome watching someone being honest and just telling the truth keeping it simple.
lol
lol just not mentioning the PED's
So, Halloween just passed and I had a bag full of goodies left over ... I looked at the bag, and threw the whole thing away... I admit, those mini Twix was like "hey girl...whatyadoin'.... but I stayed strong!! lol.
NOOOOOOOO 😢😂
Why not take the to a food bank
I understand the soothing voice of the Twix. It's a siren song to utter destruction. But I still love them... from afar. Good job staying strong!
As soon as I saw your aesthetic I knew you were a real one - instant sub
I did bodybuilding competitions (figure) and did NOT have to weigh myself except every couple weeks. Weight was not an indicator of body fat loss. Measurements and body fat measurements were more accurate!
The most important thing is calorie deficit for an extended period of time. And to do that you need to not be hungry and to be satiated, which is achieved with a small deficit, low calorie food and cardio. With cardio you can eat more, and with low calorie food you can eat more too, making you satiated, if you're satiated is easy to follow the diet long term. You can be disciplined and be in a calorie deficit eating junk food, but you'll feel hungry 24/7 and you need to have the discipline of an spartan to mantain that feeling for months, it's a hell of a lot easier to follow your diet if you eat 5 pounds of healthy food than if you eat 1 pound of junk food, since with 5 pounds of healthy food you'll feel satisfied.
I can go 15 hours without eating no problem.. but when i first start.. OOOH BOY..
I used to follow that fad diet too and did the same. Would just have an absolute binge as soon as food touched the lips. Now I have a high protein moderate fat breakfast (eggs with some extra whites and toast) every single morning (400-500 calories) first thing after waking and I feel full most the day. Fast while you sleep. eat frequently but be in a deficit has been my success. Not for everyone though.
🤣🤣🤣🤣meeee toooo me too
Be ok with being hungry was the best takeaway. ... *facepalm... didn't occur to me. But since I heard that, I'm doing SO MUCH better. Thanks. You rock!
Being in a deficit and hungry is the biggest hidden FAD time of all time. Hungry is the cemetery of all diets.
I am tired of being overweight, no support and wanting to be in the best shape ever. Imagine getting up in the am and thinking damn I gotta carry this shit with me all day every day! its heavy ive got 70 lbs to get off... I eat clean but not enough exercise... Gotta push myself! My only cheerleader is in my head and my daughter!
Ive recently lost 35 pounds, intermittent fasting, diet in calorie deficit, exercise, and vitamins like D and zinc etc. It does come off!!! Keep it up!!
NGL, kinda bummed that she didn't start with "Hello my babies".
Yeah I agree
Stefi don’t forget we yo babies
High protein, moderate fats and low carb. Pretty simple concept but hard to execute.
Some females me included do better on a higher carb diet as long as my output is there
@@jessiesisto2038 For sure. You can certainly eat a lot if you are doing a lot. Olympic athletes are looking lean and fit off of 5k+ a day.
It's hard at first but becomes easier. Meal planning and not eating out helps a lit
@@Its2084 thank you 😀agreed
I agree but personally I would do lower fats and regular carbs but this is just for me cause I'm a long distance runner
One of the best concise videos on this topic!
Nice but damn, I aint no eco-warrior can't help but notice the amount of plastic used for these 1 off frozen meals. T.T
I have enjoyed the few times I tried prepped meals, but the plastic always makes me unsubscribe.
I've worked out for 35+ years. Starting at 14, I weighted 115 lbs, and was only 120 at 23. But since I've been lifting - over that period of time my weight has only steadily increased to the point where I am now 250, lbs. I assume that I must be in a caloric overage even though I intermittent fast, work out, increase my walking, etc. Ah well, to be honest I'm greedy and love to eat. It looks like I burn about 350 calories per workout, but I'm guessing i eat far beyond that. Ah well... I'll try to lock this in. Nobody 5'11 needs to be 250 lbs.
I can help you out if you still haven't lost that weight yet
I’m gonna dream that it’s raining spinach leaves outside today!!!! I dunno what gave me that idea * hypnotized* 🙃
Wow, I have been trying magic, voodoo, santeria, and V-Shred, who knew that none of those work.
That’s the biggest thing that I learned instead of cutting out a particular food group just allow yourselves to have it and eat a little bit less of it definitely help with not crashing
or if you're like me and sometimes you really need a snack or something, keeping those high-volume, low-caloric density foods around like snacking veggies can be very helpful as well! but i love how you show a very balanced diet, it's very nice to see!
You want a snack you don't need it, your body sends signals when it's time to eat based on what hour of the day well close to it
Does anyone watch videos like this while fasting? As if we're vicariously eating lol
That was very helpful, ignore the negative comments in the comments section. Extremely helpful and useful I will apply to my workout regime. Many thanks! I'm doing boxing and weights.( small amounts) Thank you !
Wow it’s been a while since I’ve watched your videos, you look amazing! All the strength in an even smaller package 💪
Stefi could you explain how to perform a weight cut for a weigh in 24 hours before competition
Weighing yourself everyday makes no sense since the body will fluctuate with introducing a new concept of eating less
so because your body will be getting used to the new routine for the first week or so, it makes no sense at all? .... you weigh every day so that you have more accurate information available to you. You can then take 3 - 5 - 7 day averages or whatever you want. but you also have the ability to notice little changes like "yesterday i ate food X and today my weight is up"
and you can start identifying outliers like that. If you only weigh once a week, you wont have any clue.
Hey Stefi could you maybe elaborate on how to track calories and macros if we ourselves make our own food like how do I accurately measure the calories and protein that I cook myself?
Hi, I normally don’t like to comment but I understand. A good place to start is having a food scale and using an app like MyFitnessPal, or whichever one you like the best, it provides all the macros the food contains and adds them up for you. Before I cook I just weigh everything out, once you have a point of reference you don’t have to weigh it out every time
An idea too--Do half your plate at meals with low- calorie veggies and/or broth based soup so you never go hungry!! Yea! ....plus maximizes nutritional content to give more energy too:)
Outstanding video thank you! Is that hoodie on the hybrid website? I need one!
You are just absolutely Beautiful and always love hearing your accent ❤
You are amazing!!! Thanks for all you do!!!
Very informative content! Thank you! This video is recorded in a very nice way so pleasing to watch. Could you please tell me what kind of camera do you use for your content. Thank you!
Great Video Stefi!
Is she a good lifter? This is my first female lifter following. She's incredibly pretty and even smarter than that. She really knows her stuff.
Every season... Is bulk season! Let's get iiittttt!
Thank you for a realistic meal plan
I'm 5.8 stone. Got bad news I might have cervical cancer. Im cutting 8 pounds right back off. Some had come out due to bad diet plus underactive thyroid. Gave up all sugar and fat immediately. Im very shredded at times but was starting to lose definition. It was because of the repeated cancer scares im this lean in the first place though I was originally lean bulking then thyroid slowed down.
Love this!
Back in the day ephedrine worked awesome for cutting. I was ripped for my size.
Thanks for sharing!!
I have pretty severe binge eating disorder and have been pudgy my whole life. I want my muscle to finally see the light of day lmao.
This video is great and concise, but why the seizure inducing background 1/3rd of the way through? :(
What was the name of the study mentioned, that looked into athletes who ate junk whilst at a caloric deficit ?
Im trying to cut and its so hard mostly because I have adhd and calorie tracking is just so hard for me. Im really hoping I can stick to meal planning stuff and it will work
Where do we get that pre-pack food?
@steficohen, where do you buy prep meals?
"be okay with being hungry"... That one is a struggle..
Where do u get those frozen meals?
He's eating like a champ
What would be a good calorie deficit for a 14 year old girl I'm weight training heavy btw and I want to loose fat to sculpt my muscles
Usually the recommend is a small deficit to start out, so maybe like a 200-500 caloric deficit off your maintenance. Its good to weigh yourself daily to just to see if you are being consistant. Hope that makes sense and good luck! :)
at 14 you're still growing and developing mentally and physically. If I were you, I wouldn't pay any attention to trying to loose fat or weight training too heavily. Especially because these two activities highly influence your hormonal balance.. I hope you at least have a coach or mentor who advises you :)
What meal prep service do you use?
How often are you training now? And what does your training look like?
Ok with being hungry hurt but I’ll take your advice lmao.
Do you workout on an empty stomach in the morning?
I hit a decent smoothie (like 500 calories) two hours before I lift. I hate having food in my stomach when I work out, and a smoothie moves through quick while getting calories into my system.
Great explanation 👍👍 good luck on the fight 🥊
Thank you stefi!!
Apart from the diet shown on video . Are you taking any fat burning Supplements as part of your cutting phase.
Thanks
What is your go to sweet snack? Thanks for sharing
Calories in vs Calories out...
Thank you, very helpful
where's that study? I'd like to see what blood markers their using!
This was 🔥
I find it difficult to be in a calorie deficit again😢. Sports are going very well. I am addicted to weight training but I find this really difficult
Broooo there’s a girl on the HUB that looks like you!!
Stefi is hotter, stronger, smarter, and she'd beat her a$$
Thoughts on low carb for short term use ?
I've done cutting diets for about 30 years but I've never stuck to it long enough to get cut.
Where’s that hoodie from? Anyone know
Just do fasting that helps as well not everyone has to go in to calorie deficit
A calorie deficit is how fasting works
@@icholas1527 it works for sure
SO YOU MEAN TO TELL ME WORLD RECORD HOLDER, DOCTOR, CUTE, ACCENT HAVING, AWKWARD WOMEN EXIST? Boa looks like my nihilism is gone. I have found a reason to LIVE
What meal prep company is this?💜☺️
How many calories do you generally burn during a workout?
Pizza diet food now you got my attention but does it taste the same keto pizza with almond flour is awesome if anyone does keto tried the diet but I didn't have any energy to lift heavy need carbs
"be okay with being hungry" for the first 2-3 months! After you've adapted you shouldn't feel as hungry. If you are you might need to think about meals that are higher volume for lower calories.
what fruits should I eat as snack if I want to be in a caloric deficite?
You just have to make sure you track whatever you eat
Is it bad to workout during a three day fast?
Hi Stefi, so I've been doing 1500 cal and it worked for awhile but now I want to go on a deeper cut so should I try 1300
1500 is pretty low already, how tall are u and whats ur age?
how many total calories is this, if it's possible to know?
What happened to the images, all I see is lines of colors.
Great advice 👍 👌
Glad you think so!
It all looks great but if I ate like this I'd never have a bowel movement. Where do you get your fiber?
Yesss sirrr 💪💪💪
What was the brand of the super thin crust pizza ?
Stefi ativa as legendas em português Brasil por favor 🙏
Up
the mumber on the scale doesn;t equal to the calories youre consuming!!! there are so many variables ,especially when it comes to females . don;t be sad if one day you weigh yourself but u ''gained'' a little weight. its normal .
agreed! weight gain on the scale doesn't equal fat gain
What’s a female calorie deficit look like?
cool video
Since I’m 47 had metabolic syndrome through my teens up to 40. The CICO never worked till I dropped the carbs.
It works for her because like all female competitors she takes T3 and other prescription drugs to increase her metabolism. If you took them as well you wouldn't have to remove carbs.
She's gorgeous
She's a gorgeous bebe
That’s it I’m going to clean up my diet and lose the last 20 pounds I have to lose
Currently eating trash foods while watching this 🥺
Just what are you cutting for, if you loose any more weight you will waste away.
I'm sat here eating home made beef stew no idea how many calories are in it? all I know is it will power me though digging holes later at work.
I love you stefi you are incredible
I love cooking put oh the washing up after wards in the new year I be adding pre package food again x
GREAT GREAT GREAT Video!! 😘Thanks
oh my ed
La mejorrrrr
I can’t weigh everyday ! Once a week I can do
Why didnt u eat fast food for a week then and lose weight? Why did u choose healthy food
cool