Thank you for all your comments and questions! I've tried responding to as many as I could. If you need personalized help or have more specific questions, I invite you to join my free community at strongateveryage.com There, you can interact with me and receive guidance from my team of Registered Dietitians as well!
Cori that looks like a WILD alaskan Sockeye salmon fillet!! So proud of your choice of fish! I'm an Alaskan fisherwoman and I try to help keep people informed about the differences in nutrient content between real wild salmon and farmed. As well as the benefits of supporting sustainable fisheries!!
When I was in my teens and 20s, I was pretty much a gym rat. Back then I could eat anything and I wouldn't get fat. But now, at age 59, I have to say that I'm pretty clueless about nutrition. Thank you for your nutrition tips.
Love this video! I really like the idea of planning around dessert. I've tried so many eating plans that cut things out and I was always miserable. I want to make this a life long change and don't want to have to skip things I love.
Thanks Cory for the sensible tips. Like you, I am a dessert lover and I alway cut if first from my diet when I am trying to loose weight. I end up feeling obsessed and deprived. Planning it first and going backwards from there makes great sense. Can’t wait to try!👏🏻🍪
I totally agree with this video. People always told me to eliminate white rice from my diet and other carbs but when I was in college I ate a ton of rice with my meals and lost 20 lbs. I was more active and ate a lot of protein as well.
I am not a morning person…. Working on that, but my eating window is (3:00 pm-9:00pm), so I think I can do a weight session before I eat. I just make sure that I do have a good amount of protein with my last meal. It carries me over until I can eat the next day.
One thing to add is that fasting isn’t used solely for fat loss. Many people who do IF will usually experience a greater impact on their overall health, rather than just losing weight.
Thank you!!! This was a great explanation of counting macros and understanding them Also I needed the wake up call…I’ve been out of control since my birthday 12/25 turned Big 60 and loss my focus. I’m looking forward to losing my celebration pounds and living healthier and happier days with this and your tips. Love your look, teaching style and the puppies always make me smile 😊 Bless you and thank you again🌻
Thank you for this video. It makes the most sense to me out of any other meal planning. I am one of those that starts my day with a cup of coffee too because I am just not hungry in the morning. Other meal planners say I need to eat my breakfast first thing in the morning. And I like how you included dessert. Thank you!
Thank you Mauria! Forcing a meal timing never works out in the long run. The key is really using all of our planning and prep to better understand and listen to our bodies!
I have lost over 10 kg during pandemic, and i started gaining weight again so i got pretty sad. I decided to change my lifestyle as im in Med school. Now im exercising 5 days a week and i just needed a perfect diet plan. Cause I´ve been watching tons of videos and people are often wrong! They tell you to stop eating carbs and fats, but thats simply not true! I am close to my weight goal, I am 62 kg but i want to loose 10 kg more and buit muscle but not too much. This video is so inspiring, cause it shows that you dont have to quit to anything, you just have to eat healthier! Thank you so muhc for this! I´ll be back telling you how this is going! THX A LOT FOR THIS!
I love that you promote 40% protein. That is absolutely the key to being lean year round. If you don't mind sharing, what's your height and weight? I ask because I feel like we are body twins.
thank you for all the tips! ive lost almost 80 pounds during the whole of last year, and i only have like 8 pounds left for my goal weight, so i want to start eating more normally, so these are all great tips!! thank you!! (Also that fish from that Bear & Co place looks ABSOLUTELY DELICIOUS)
Dude the fish there is amazing! And congrats on your hard work paying off. A slight side note BUT I want you to be aware...as you get closer to your goals, sometimes results feel like they are happening slower. Stay consistent and really focus on those macros!
I’m doing 6 meals currently. Lots of white fish, chicken, green veggies, oats,egg whites jasmine rice. Fasted cardio in the am....which means 5am coffee then 30 minutes cardio. Work by 7:15. Rest of cardio and strength done in afternoon. I’m seeing results....but it’s exhausting.
YES! You're doing a great job Carl dialing in your nutrition! I often think even immersing yourself in the learning process to see what others are doing helps you stay motivated!
The sustainable one is soooo true. When I was trying to lose weight, I would see everyone saying how bad carbs were esp. white rice and you shouldn't even eat white rice while losing wt. But being in Asian household, completely cutting rice is near impossible and plus I love rice so cutting rice was not for me. So I decided to compromise. I would eat rice only once a day till I was full along with veggies and protein. Now a year later, I've lost more than 16kgs of weight and I still eat rice everyday.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
So did I . Unfortunately the more sweets I ate, the more I'd crave. And don't be fooled my those keto bars in the health section. They were just as bad. I got sugar out of my life. For sweetness I boil dates and have them in my oats with a bit of coconut oil or coconut milk, or eat raisins and banana or mango. Going no-sugar made it easier to control my apetite, as well as having a fat or protein with every meal.
Thank you so much for this video! I'm a dessert person too and just never felt happy with whatever diet . ( Candida cleanse was the toughest, holy heck) So appreciated the reminder of if it's not pleasurable, it won't work. I'm so tired of feeling bad about my life. Being harsh hasn't helped so far, so why do it?
I’m 36 years old, 6’1”, 230. I look like I’m pregnant. My conundrum is that I’m trying to lose my gut while simultaneously building muscle mass and brute strength. Those two goals are ostensibly mutually exclusive. I exercise in the gym 5-6 days a week. I do bench press, bicep curls, push-ups, tricep dips, and planks. I also use the elliptical. If I eat less, I lose strength. If I eat more, I lose stamina.
So actually it is FALSE that we can't lose fat and build muscle at the same time. That's where macros are super key with how we dial in our training. Small tweaks make the difference Leonard. Think changing one thing at a time!
My caloric intake yesterday was 1,222. Breakfast 3 cooked egg whites (51) 1/2 an avocado (161) slice of rye toast (110) Tbsp vegan butter (80) 1 cup black coffee (5) 4 tbsp Coffee creamers (140) Total 547 Snack (100) Lunch - Plant-based hot dog Sandwich Bun (160) 1 plant based h. dog (110) 1/2 plant based h. dog (55) Tbsp mayo (90) Total 415 Not really hungry so I had 1 cup chunk pineapple in its own juice (160) Grand total = 1,222 Breakfast, snack, & lunch were filling. Wasn’t much hungry at dinner time so I just had a healthy sweet treat.
Superbly explained. I loved the point “work with what you love”..I think this is the biggest mistake we tend to make..sacrificing what we love first..thanks for this!
I love intermittent fasting! When I eat the (Whole Foods) I love, my body feels great. Now, I do have many food allergies (eggs, dairy, seafood, gluten and react to high FODMAP foods), but overall it becomes easier each week to know what foods work with my body. I used to be very fit (then over 50) happened. I have 30 pounds to lose by October as my last child is getting married in November. That is not the only reason why. As a nurse, I want to live “my best life”! Menopause was a challenge but it is over and my weight is starting to come off so much easier now. I was so tired of being 20 then 30 pounds overweight and hating taking pictures with my family. No! I want to be confident like I used to be. I have to tone everywhere. Some areas are harder than others to tone( hips, glutes, back of upper thighs) but I am increasing my resistance training officially today💕! I started with the 16:8 IF, then 18:6 and a few days each week I will do OMAD. Thank you for the awesome information. It is very clinically sound and makes complete sense. You have a new subscriber to your channel❤️!
Listening to our bodies is so important! Intermittent fasting is very flexible. Not everyone needs to do 16-8. Your plan can fit right into what I think fits for me. Three small meals with about 14 hours fasting works great for my digestion. I do think I need less protein than you do, but I'm not in the same industry as you are, or age range for that matter :-) anyway that's something I need to explore further, as a keto diet is beneficial for neurological conditions such as mine. But I never want to give up my dark chocolate! Thanks for another great video. You look fabulous, and you help me so much with your advice and inspiration.
Finding a diet you can sustain is key. And our needs do change based on age, activity level and goals. Making sure your diet fits your needs and plan is key!
Your sense of humor on your videos is something that I can really relate to. Thank you for your wisdom and guidance with the nutrition plans and the specific body part work outs. Do you have a workout plan, such as something where I can see a full workout say for upper body, then lower body?
This is great. I know this all in my head but you putting it all together helps me be more focused! Diet is the hardest thing for me to master. Thank you also for the protein study. That is helpful. When I was losing and maintaining well, I was very protein focused. I'm less so right now and that helps me know what steps to take next.
Glad it helps Mary! I think sometimes it's just hearing something in a slightly different way that makes it click at a time when we need to hear it! And I'm with you! Diet is waaaay less fun that training ;-P
Changed my life th-cam.com/users/postUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.
i swear this video deserves to hit a million within a day, is just all of it life changing🤗Thank you very much🙏🏽🙏🏽🙏🏽 God bless you🙏🏽🙏🏽🤗 Sorry english is "not my first language😁🤣
Great body, and I truly like how you act! I like what you mention about FIRST adjusting macros during a period of time BEFORE starting to cut calories. On the other hand, I´ve found that a little more extreme calorie deficit motivates me the most and stay on the diet. Another thing which works for me is having one day a week (usually Saturdays) when I "indulge" a bit while watching a night movie, also my will stays stronger that way. Finally, I´ve found that preparing all week´s meals is much more advantageous, easier and faster for me that having "variety" and wasting time cooking and looking for obscure ingredients in the supermarket. I like eating simple and straightforward and then just go out to a restaurant 1 time a week when I feel I need something different and yes, I´m going to check your book right now!
That was fantastic. Easy to understand and follow you. Your explanation makes me want to dive deeper to understanding more to assist with my menopause state, weight loss/management and the muscle building I've been working on. Thank you so much.
For anyone wondering why the low carb diet didn't outstrip the low fat diet the macros were: Low Carb - Low Fat 30% - 48% Carbs 45% - 29% Fats 23% - 21% Protein And they didn't mention adherance which is typically higher on higher fat diets. Really excellent video. I hope the channel grows!
Thanks for including all diet lifestyles in this video. I'm vegan and I load up on protein with nuts, seeds, nut butters, tofu, seitan, and it really works!
For convenience while you’re adjusting habits and routines reducing variety could make sense but for much more than a few weeks that’s not really good advice… it’s impossible to overstate the benefits of consuming a wide variety of healthy ingredients, particularly it seems for our micro-biome. We’re just beginning to learn about some of the vast benefits of promoting a healthy gut and mixing up the raw materials is a great way to do it.
Plain yogurt with some additions is not what most people are adding to their meals for dessert! (I didn't't call that dessert while I was losing and during these past 10 years of maintenance, but I often had something similar at lunch or dinner.) At age 67, traditional dessert as such no longer fit at all into my plan. My appetite has declined; it makes no sense to expend any calories on it, so I left them behind. I am surprised how I don't miss them. Now, I don't count the dark chocolate I have nearly daily, as I "make" it myself using 100% cacao chips and stevia, erythritol, or allulose. I limited myself to no more than 10 grams of added sugar a day at the beginning of 2020. Deprivation is not about not having stuff; it's about not perceiving a higher payoff. But I had already cut way back for a few years, similarly because it just gave less and less pleasure. Honestly, I wish I had done it earlier. Those of you who like this idea of planning in dessert , I hope you are also doing strength work because one of the ways the body keeps toxic levels of glucose down-yes, glucose at higher levels is toxic, which is why the body tries to clear it as fast as it can- is tucking it into muscles TO BE USED LATER. (You have to give the body a chance to get it out by eating less somehow.) Otherwise, like me who lost around 40 lbs. in my late 50's while still planning for sweets, you could be wearing systems down, too, without knowing it. Weight loss alone may not protect you, esp. as you age. I can no longer eat most starches, even high fiber ones, without sending glucose into prediabetic or even diabetic range, even at mid-normal BMI. Same for most fruits, even sometimes with too much vegetable, believe it or not. Very shocking and demoralizing after years of several cups a day of raw and cooked veggies. I miss the chickpeas, other legumes, and occasional 2 oz. of pasta and bread way more than sweets. And I can't help but think that planing in for low nutrient foods contributed to my present problems, even though I still lost weight (slowly) eating them. If you are over 60, I recommend investing in a glucose monitor and strips. Pricking your finger a few times a day is way less painful than amputation or other problems. Besides the changes I made to my eating in 2010, I feel using the monitor to guide my food choices and meal times is the best decision I have made. It's gotten me to exercise when other motivations did not! I'm here because I want to find out if targeting strength will help my body get back some of its glucose control when eating carbs. Nobody's book can tell me what my body is doing.
What a great video….informative, humorous, full of common sense. Just what I needed to get me back on track. Your little dogs are so cute. I love the clip of the little dog trying to wake you up. Starting this plan today!
I lost over 20 lbs during the lockdown. I was eating the same calories, but having home cooked meals instead. I didn't restrict sugar, salt, or fat. But for added sugar I only have raw honey, maple syrup, or blackstrap molasses, usually in coffee with coconut milk. Maybe it's less inflammation from processed sugar and vegetable oils?
A brilliantly informative, high quality presentation, full of no-nonsense, science-based, relatable advice, which is missing from so many videos, by people whose body looks like yours! I also truly appreciate the comedic visuals, to push the point home, in a memorable way! 😆 Thank you.
I love Keto. Just started on it 1 month ago. I have been weight training through Covid. Never hungry.... I eat a lot of yummy food, but not losing any weight.... Body stays stuck at a certain weight, but I have lost several inches, smaller pants sizes, and more muscle.... I just want to lose my last 15lbs. Because I still look fat to me.
Audience, I love how you presented this video. I really love how you explained about the myth of having a small dessert at night time. Kudos, and stay in shape!!!💪🏼🙌🏼.
All the vids that tell me to cut out pasta is a no no for me. I'm Italian and I grew up on pasta. I love pasta. So instead of giving it up I sat down with myself and figured out what was my problem with it. I would make too much, and I would eat it often. So now, I don't eat it as much, and I make enough for 1 meal and even before I cook it I'll eat a salad, fruits and vegetables first so I'm half full. It's helped a lot.
Recently found your channel on TH-cam and glad that I did. I really enjoy your videos particularly this one which has many helpful ideas. So many that I’m going to have to go back and watch it again. I really like your 40-30-30 meal plan approach. Thanks for your videos, they are all great!
Thanks, I probably need to implement more carbs in my diet. Lost 60 lbs. on the keto diet, so I've kept my carbohydrates low the last couple of years. I like the idea of whey protein, oatmeal, and berries.
perfection! However, I tried not doing IF for 4 months and couldn't remain lean. back to IF using the same macros and all is perfect in my world again.
In the 90's I heard the advice that cardio is not the way to go for weight loss and to focus instead on muscle building exercise. I did. I have never been fat but having little cardio in my exercise routine resulted in weighing more. Also I wasn't able to do as much of the strength building exercises. Adding cardio increased my ability to to do muscle building exercise. And my weight has decreased. Cardio is what enabled me to lose weight without calorie restriction. And because of the improvement in my lung capacity I am better able to do the lifting exercises. I went from looking fit but thick in my late 20s and 30s to being ripped in my 50s. Recently I tried to replace my routine with HIIT. But it doesn't make me pant like burpies or running and it doesn't build muscle due to the reps not being sufficient. As far as proteing v. carbs: Some carbs cause cravings, make it hard to stop eating, and cause hunger within a shorter time frame.
What do you think is the average calorie intake for a woman ? I would have expected it to be between 1800 and 2000 kcals. How come you only eat 1700 kcals while having a so high daily energy expenditure ? Great video by the way. One of the most comprehensive and informational video I have found on this matter. The editing makes it very easy and pleasant to watch.
I have tried tracking my macros so many times but I just find it difficult to track everyday. I just want someone to do it for me. And then I could follow it!! 🤣
What is helping me is that I don't deprive myself of anything. I just eat less 🤷 of it and then make sure than most of my diet is whole foods: Meat, eggs, dairy, fruits and veggies. Mostly fruit and veggies. Fills me up and i don't have anymore cravings at night. I feel great and i can feel my body slimming down. My thing is I don't like keto because I love my rice, but I'll eat less of it if i have my meat and whatever else ...but if im not eating meat that day, ill have a little more carbs...i just listen to my body.
This is one of the best and easy to follow what to eat, when and why videos I've ever seen. Good stuff. Juat seeing this but I'm clearly in the right headspace.
I’m a huge fan. I’ve been a GF instructor for 30+ years and you give me a amazing options to offer to my students as well as continuing to educate me!! I so appreciate your videos!! I’m now 56 and experiencing menopause issues which you’ve delved into as well. What app do you recommend for macro tracking?
I used to crash diet twice a year, and bulk in between. years later on my ninth cut my body would not lose a lb. I stayed like that for a few years then started reading about metabolism. Now I eat a lot more and do liss cardio. It's working, my metabolism is getting back to normal I believe. With more food I am never hungry, tired, weak, irritable. my metabolism increases and my muscles are more full because I am eating much more. Now getting lean is fun no more torture.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
Thanks for this video Cori! I was hoping you’d share a daily routine with us. I’ve learned so many great things from watching you and this one is my new favorite!
Thanks, Cori. This is just what I needed today. I start my day with a couple cups of coffee, then have a nutri-shake a couple hours later and am starting to find the protein/ carb/ fat balance for the rest. I'm a dessert lover too and will often end the day with oatmeal to fuel my body through the night when it's healing
Thanks Cori! I have been using your workout videos after I had lifted for a year and counted macros and it all worked great! Until, I got a bulging disk and major sciatica. Needless to say over almost a year of diagnosis and unable to workout and in turn got lazy with my diet, I gained 10 lbs!! Ugh!! Now I am slowing getting my workout back using your carefully instructed videos (thank you)! Now I am ready to get back on the macro train again, thanks for the encouragement! However, I always struggle setting the right macros where I can actually lose weight? I am 5’3” 145 and 55. I am on HRT. Any suggestions of the best macro calculator out there?
I'm following your videos for a while, you are very-very good. Great workouts, exercises, advises, everything u post here is awesome. Keep up the good work and definitely will look up for more content of yours, older, newer doesn't matter, it's all GOOD !!! thank u :)
Thank you for all your comments and questions! I've tried responding to as many as I could. If you need personalized help or have more specific questions, I invite you to join my free community at strongateveryage.com There, you can interact with me and receive guidance from my team of Registered Dietitians as well!
Thanks!
5:40 carb/fat/protein ratios
7:50 meal #1
8:05 meal #2
8:40 meal # 3
9:30 meal #4
Thank you.
❤
Thank u 😇
Cori that looks like a WILD alaskan Sockeye salmon fillet!! So proud of your choice of fish! I'm an Alaskan fisherwoman and I try to help keep people informed about the differences in nutrient content between real wild salmon and farmed. As well as the benefits of supporting sustainable fisheries!!
I saw her "before" picture and thought...yes I wanna look like this, that is my goal 😊
😉😂me too 😆😂😅
@@oilinmylamp me too🤣🤣
Me 3
Ikr! 😂😂😂
That's what I was thinking. I would rather look like her before pic. I don't want to look like a stick with bulging muscles.
When she said "to keto," my brain heard "tacquito." Guess I know where my mind is 🤷🏼♀️
Lol!!!!
😂
Me too! Looked at the comments to see if it was just me
Hahahaha!! 😂 So good.
🤣🤣🤣
When I was in my teens and 20s, I was pretty much a gym rat. Back then I could eat anything and I wouldn't get fat. But now, at age 59, I have to say that I'm pretty clueless about nutrition. Thank you for your nutrition tips.
I was a gym rat bodybuilder on steroids back then ..that's what this reeks of too.
@@triciameyers2180 This reeks of steroids?
Love this video! I really like the idea of planning around dessert. I've tried so many eating plans that cut things out and I was always miserable. I want to make this a life long change and don't want to have to skip things I love.
Thanks Cory for the sensible tips. Like you, I am a dessert lover and I alway cut if first from my diet when I am trying to loose weight. I end up feeling obsessed and deprived. Planning it first and going backwards from there makes great sense. Can’t wait to try!👏🏻🍪
The shot of you "eye balling " the cake on the counter had me screaming. Too funny! Thanks Cory..just what I needed..right now. Be well..
I was thinking about it too funny 😁
😭😭😭😭😭😭same!
I totally agree with this video. People always told me to eliminate white rice from my diet and other carbs but when I was in college I ate a ton of rice with my meals and lost 20 lbs. I was more active and ate a lot of protein as well.
I used to do early mountain bike rides and eat before. Iv never felt better on rides than while fasting and then eating after.
True. I never exercise with food in my belly.
I am not a morning person…. Working on that, but my eating window is (3:00 pm-9:00pm), so I think I can do a weight session before I eat. I just make sure that I do have a good amount of protein with my last meal. It carries me over until I can eat the next day.
Probably one of the most needed videos for me right now 👍🌷
I'm so glad it helped!
Totally. Cori's timing is remarkable.
Yes, a fresh breath of sanity 😊😊😊
This woman has an amazing body. She looks very fit and so natural
Definitely slow weight loss is the way to go. For me, that meant 5 lbs per month.
It seems like your content gets better and better! I really loved watching this.
One thing to add is that fasting isn’t used solely for fat loss. Many people who do IF will usually experience a greater impact on their overall health, rather than just losing weight.
Thank you!!! This was a great explanation of counting macros and understanding them
Also I needed the wake up call…I’ve been out of control since my birthday 12/25 turned Big 60 and loss my focus. I’m looking forward to losing my celebration pounds and living healthier and happier days with this and your tips. Love your look, teaching style and the puppies always make me smile 😊 Bless you and thank you again🌻
This video is so well done and sensible. Another valuable one from her.
I love the primary sources you include for people. Nothing is better than researched based information
Thank you for this video. It makes the most sense to me out of any other meal planning. I am one of those that starts my day with a cup of coffee too because I am just not hungry in the morning. Other meal planners say I need to eat my breakfast first thing in the morning. And I like how you included dessert. Thank you!
Thank you Mauria! Forcing a meal timing never works out in the long run. The key is really using all of our planning and prep to better understand and listen to our bodies!
Kellogs actually came up with that as advertising - 🤦🏻♀️it’s not true at all
I have lost over 10 kg during pandemic, and i started gaining weight again so i got pretty sad. I decided to change my lifestyle as im in Med school. Now im exercising 5 days a week and i just needed a perfect diet plan. Cause I´ve been watching tons of videos and people are often wrong! They tell you to stop eating carbs and fats, but thats simply not true!
I am close to my weight goal, I am 62 kg but i want to loose 10 kg more and buit muscle but not too much.
This video is so inspiring, cause it shows that you dont have to quit to anything, you just have to eat healthier! Thank you so muhc for this! I´ll be back telling you how this is going! THX A LOT FOR THIS!
I love that you promote 40% protein. That is absolutely the key to being lean year round. If you don't mind sharing, what's your height and weight? I ask because I feel like we are body twins.
thank you for all the tips! ive lost almost 80 pounds during the whole of last year, and i only have like 8 pounds left for my goal weight, so i want to start eating more normally, so these are all great tips!! thank you!!
(Also that fish from that Bear & Co place looks ABSOLUTELY DELICIOUS)
Dude the fish there is amazing! And congrats on your hard work paying off. A slight side note BUT I want you to be aware...as you get closer to your goals, sometimes results feel like they are happening slower. Stay consistent and really focus on those macros!
yeah i am noticing things are slowing down but that aint stopping me! thank you for your words of wisdom heehee@@redefiningstrengthOC
Congratulations 🥳🥳🥳🥳!
@@redefiningstrengthOC love love this channel.
80 down is pretty amazing! Keep it...down 😁👍
Intermittent Fasting with green kale smoothies or oatmeal as a daily meal replacement. Popcorn without butter for a snack is also very effective.
Awesome! Glad you found the meal timing and satiating foods that work for you!
I’m doing 6 meals currently. Lots of white fish, chicken, green veggies, oats,egg whites jasmine rice. Fasted cardio in the am....which means 5am coffee then 30 minutes cardio. Work by 7:15. Rest of cardio and strength done in afternoon. I’m seeing results....but it’s exhausting.
I feel like i finally found somone who does not over complicate all of this!! thank you!
Great tips. Cori! Finding what works for you is key to sustainability. I'm 100% with you on desserts!
YES! You're doing a great job Carl dialing in your nutrition! I often think even immersing yourself in the learning process to see what others are doing helps you stay motivated!
The sustainable one is soooo true. When I was trying to lose weight, I would see everyone saying how bad carbs were esp. white rice and you shouldn't even eat white rice while losing wt. But being in Asian household, completely cutting rice is near impossible and plus I love rice so cutting rice was not for me. So I decided to compromise. I would eat rice only once a day till I was full along with veggies and protein. Now a year later, I've lost more than 16kgs of weight and I still eat rice everyday.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
By far the most sustainable “diet” ever!!! Thank you for the great tips!
Thank you! I try and tell people this all the time. Everything in moderation. Extreme diets don't work.
Thank you!
Omg thank you SO much. I love sweets and watching this is helping me rethink how I look at it.
So did I . Unfortunately the more sweets I ate, the more I'd crave. And don't be fooled my those keto bars in the health section. They were just as bad. I got sugar out of my life. For sweetness I boil dates and have them in my oats with a bit of coconut oil or coconut milk, or eat raisins and banana or mango. Going no-sugar made it easier to control my apetite, as well as having a fat or protein with every meal.
Thank you so much for this video! I'm a dessert person too and just never felt happy with whatever diet . ( Candida cleanse was the toughest, holy heck)
So appreciated the reminder of if it's not pleasurable, it won't work. I'm so tired of feeling bad about my life. Being harsh hasn't helped so far, so why do it?
I’m 36 years old, 6’1”, 230. I look like I’m pregnant. My conundrum is that I’m trying to lose my gut while simultaneously building muscle mass and brute strength. Those two goals are ostensibly mutually exclusive.
I exercise in the gym 5-6 days a week. I do bench press, bicep curls, push-ups, tricep dips, and planks. I also use the elliptical. If I eat less, I lose strength. If I eat more, I lose stamina.
So actually it is FALSE that we can't lose fat and build muscle at the same time. That's where macros are super key with how we dial in our training. Small tweaks make the difference Leonard. Think changing one thing at a time!
My caloric intake yesterday was 1,222.
Breakfast
3 cooked egg whites (51)
1/2 an avocado (161)
slice of rye toast (110)
Tbsp vegan butter (80)
1 cup black coffee (5)
4 tbsp Coffee creamers (140)
Total 547
Snack (100)
Lunch - Plant-based hot dog Sandwich
Bun (160)
1 plant based h. dog (110)
1/2 plant based h. dog (55)
Tbsp mayo (90)
Total 415
Not really hungry so I had
1 cup chunk pineapple in its own juice (160)
Grand total = 1,222
Breakfast, snack, & lunch were filling. Wasn’t much hungry at dinner time so I just had a healthy sweet treat.
Eating fake vegan food is so unhealthy and seed oils and things like vegan butter are pro inflammatory
Superbly explained. I loved the point “work with what you love”..I think this is the biggest mistake we tend to make..sacrificing what we love first..thanks for this!
YES! So often we try to hit some arbitrary standards of "clean" or create these crazy restrictions that just aren't sustainable!
I love intermittent fasting! When I eat the (Whole Foods) I love, my body feels great. Now, I do have many food allergies (eggs, dairy, seafood, gluten and react to high FODMAP foods), but overall it becomes easier each week to know what foods work with my body. I used to be very fit (then over 50) happened. I have 30 pounds to lose by October as my last child is getting married in November. That is not the only reason why. As a nurse, I want to live “my best life”! Menopause was a challenge but it is over and my weight is starting to come off so much easier now. I was so tired of being 20 then 30 pounds overweight and hating taking pictures with my family. No! I want to be confident like I used to be. I have to tone everywhere. Some areas are harder than others to tone( hips, glutes, back of upper thighs) but I am increasing my resistance training officially today💕!
I started with the 16:8 IF, then 18:6 and a few days each week I will do OMAD.
Thank you for the awesome information. It is very clinically sound and makes complete sense. You have a new subscriber to your channel❤️!
Thank you so much for sharing this with us as all the "diet" info out there can be overwhelming. Really well done and sensible.
Listening to our bodies is so important! Intermittent fasting is very flexible. Not everyone needs to do 16-8. Your plan can fit right into what I think fits for me. Three small meals with about 14 hours fasting works great for my digestion. I do think I need less protein than you do, but I'm not in the same industry as you are, or age range for that matter :-) anyway that's something I need to explore further, as a keto diet is beneficial for neurological conditions such as mine. But I never want to give up my dark chocolate!
Thanks for another great video. You look fabulous, and you help me so much with your advice and inspiration.
Finding a diet you can sustain is key. And our needs do change based on age, activity level and goals. Making sure your diet fits your needs and plan is key!
Your sense of humor on your videos is something that I can really relate to. Thank you for your wisdom and guidance with the nutrition plans and the specific body part work outs. Do you have a workout plan, such as something where I can see a full workout say for upper body, then lower body?
I am going to RS chef now, thank you! PS your dogs are incredibly adorable 😍
the dogs are just the cutest great info
This is great. I know this all in my head but you putting it all together helps me be more focused! Diet is the hardest thing for me to master. Thank you also for the protein study. That is helpful. When I was losing and maintaining well, I was very protein focused. I'm less so right now and that helps me know what steps to take next.
Glad it helps Mary! I think sometimes it's just hearing something in a slightly different way that makes it click at a time when we need to hear it! And I'm with you! Diet is waaaay less fun that training ;-P
Changed my life th-cam.com/users/postUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.
i swear this video deserves to hit a million within a day, is just all of it life changing🤗Thank you very much🙏🏽🙏🏽🙏🏽 God bless you🙏🏽🙏🏽🤗 Sorry english is "not my first language😁🤣
I appreciate you so much. No gimmicks, just common sense good lifestyle practices.
Great body, and I truly like how you act! I like what you mention about FIRST adjusting macros during a period of time BEFORE starting to cut calories. On the other hand, I´ve found that a little more extreme calorie deficit motivates me the most and stay on the diet. Another thing which works for me is having one day a week (usually Saturdays) when I "indulge" a bit while watching a night movie, also my will stays stronger that way. Finally, I´ve found that preparing all week´s meals is much more advantageous, easier and faster for me that having "variety" and wasting time cooking and looking for obscure ingredients in the supermarket. I like eating simple and straightforward and then just go out to a restaurant 1 time a week when I feel I need something different and yes, I´m going to check your book right now!
That was fantastic. Easy to understand and follow you. Your explanation makes me want to dive deeper to understanding more to assist with my menopause state, weight loss/management and the muscle building I've been working on. Thank you so much.
Love this video! So helpful in where I’m at right now in my fitness journey. Thank you for putting out such great content 🙌
For anyone wondering why the low carb diet didn't outstrip the low fat diet the macros were:
Low Carb - Low Fat
30% - 48% Carbs
45% - 29% Fats
23% - 21% Protein
And they didn't mention adherance which is typically higher on higher fat diets.
Really excellent video. I hope the channel grows!
Can't believe I just found your channel! As a Nutrition Professional I so appreciate this content !Thank you!!!!
Thanks for including all diet lifestyles in this video. I'm vegan and I load up on protein with nuts, seeds, nut butters, tofu, seitan, and it really works!
YOU ARE AMAZING!!!!!!!!!!!!!!!! FINALLY SOMEONE WITH GREAT COMMON SENCE, AND INTELLIGENT IDEAS. THIS IS THE WAY I EAT AND LIVE.
this video summarized everything I've been learning about health and nutrition over the last 3 years and I'm kinda mad lol
For convenience while you’re adjusting habits and routines reducing variety could make sense but for much more than a few weeks that’s not really good advice… it’s impossible to overstate the benefits of consuming a wide variety of healthy ingredients, particularly it seems for our micro-biome. We’re just beginning to learn about some of the vast benefits of promoting a healthy gut and mixing up the raw materials is a great way to do it.
Plain yogurt with some additions is not what most people are adding to their meals for dessert! (I didn't't call that dessert while I was losing and during these past 10 years of maintenance, but I often had something similar at lunch or dinner.) At age 67, traditional dessert as such no longer fit at all into my plan. My appetite has declined; it makes no sense to expend any calories on it, so I left them behind. I am surprised how I don't miss them. Now, I don't count the dark chocolate I have nearly daily, as I "make" it myself using 100% cacao chips and stevia, erythritol, or allulose. I limited myself to no more than 10 grams of added sugar a day at the beginning of 2020. Deprivation is not about not having stuff; it's about not perceiving a higher payoff. But I had already cut way back for a few years, similarly because it just gave less and less pleasure. Honestly, I wish I had done it earlier. Those of you who like this idea of planning in dessert , I hope you are also doing strength work because one of the ways the body keeps toxic levels of glucose down-yes, glucose at higher levels is toxic, which is why the body tries to clear it as fast as it can- is tucking it into muscles TO BE USED LATER. (You have to give the body a chance to get it out by eating less somehow.) Otherwise, like me who lost around 40 lbs. in my late 50's while still planning for sweets, you could be wearing systems down, too, without knowing it. Weight loss alone may not protect you, esp. as you age. I can no longer eat most starches, even high fiber ones, without sending glucose into prediabetic or even diabetic range, even at mid-normal BMI. Same for most fruits, even sometimes with too much vegetable, believe it or not. Very shocking and demoralizing after years of several cups a day of raw and cooked veggies. I miss the chickpeas, other legumes, and occasional 2 oz. of pasta and bread way more than sweets. And I can't help but think that planing in for low nutrient foods contributed to my present problems, even though I still lost weight (slowly) eating them. If you are over 60, I recommend investing in a glucose monitor and strips. Pricking your finger a few times a day is way less painful than amputation or other problems. Besides the changes I made to my eating in 2010, I feel using the monitor to guide my food choices and meal times is the best decision I have made. It's gotten me to exercise when other motivations did not! I'm here because I want to find out if targeting strength will help my body get back some of its glucose control when eating carbs. Nobody's book can tell me what my body is doing.
What a great video….informative, humorous, full of common sense. Just what I needed to get me back on track. Your little dogs are so cute. I love the clip of the little dog trying to wake you up. Starting this plan today!
4:30 lol I love it when you include footage of you eating giant pieces of cake and such haha
Love this video! Can you post more nutrition videos? This is very helpful.
I love this! You make so much sense and avoid the diet du jour. I'm on Day 1 of your Macros program and this video is so helpful. Thanks!
I lost over 20 lbs during the lockdown. I was eating the same calories, but having home cooked meals instead. I didn't restrict sugar, salt, or fat. But for added sugar I only have raw honey, maple syrup, or blackstrap molasses, usually in coffee with coconut milk. Maybe it's less inflammation from processed sugar and vegetable oils?
A brilliantly informative, high quality presentation, full of no-nonsense, science-based, relatable advice, which is missing from so many videos, by people whose body looks like yours! I also truly appreciate the comedic visuals, to push the point home, in a memorable way! 😆 Thank you.
Don't love seeing white rice as a food...but! Love your little fur baby. So cute and such lovely personality too 💖 💕
Exactly...I hate restrictions that are extreme. She makes sense.
Right on time!
Glad it helps!
Really n good information. I just went in a 40 carb 30 protein 30 fat diet, but I just never thought of 40 proteub, 30 carb, 30 fat.
So many different options to cycle based on what we need! :-)
Getting older is not a big deal - well except for the never ending battle with food. My lifelong diet is the seafood diet. I see food I eat food. :D
I love Keto. Just started on it 1 month ago. I have been weight training through Covid. Never hungry.... I eat a lot of yummy food, but not losing any weight.... Body stays stuck at a certain weight, but I have lost several inches, smaller pants sizes, and more muscle.... I just want to lose my last 15lbs. Because I still look fat to me.
I like your plan so much better than some of the other over 50 weight loss plans! Thank you
Always right on for workouts, recovery and meals! Great practical and clear information.
I lv when people show the actual food . Great video.
This is the BEST advice!! Thank you for the reminders 😀
7:15 I love that cup
The best sensible advice I’ve heard yet thank you
Audience, I love how you presented this video. I really love how you explained about the myth of having a small dessert at night time. Kudos, and stay in shape!!!💪🏼🙌🏼.
All the vids that tell me to cut out pasta is a no no for me. I'm Italian and I grew up on pasta. I love pasta. So instead of giving it up I sat down with myself and figured out what was my problem with it. I would make too much, and I would eat it often.
So now, I don't eat it as much, and I make enough for 1 meal and even before I cook it I'll eat a salad, fruits and vegetables first so I'm half full. It's helped a lot.
Recently found your channel on TH-cam and glad that I did. I really enjoy your videos particularly this one which has many helpful ideas. So many that I’m going to have to go back and watch it again. I really like your 40-30-30 meal plan approach. Thanks for your videos, they are all great!
All her information has changed everything for me, and has helped me reach my goals! Thank you!
And YES! YOU HAVE TO EAT TO LOSE FAT!!
You are absolutely right, and you or whomever voice is, she speaks very well and sounds nice.
This is why I love you. It makes sense now. Thank you. Thank you. Thank you. So truly excited. ☺️☺️☺️☺️
Thanks, I probably need to implement more carbs in my diet. Lost 60 lbs. on the keto diet, so I've kept my carbohydrates low the last couple of years. I like the idea of whey protein, oatmeal, and berries.
perfection! However, I tried not doing IF for 4 months and couldn't remain lean. back to IF using the same macros and all is perfect in my world again.
In the 90's I heard the advice that cardio is not the way to go for weight loss and to focus instead on muscle building exercise. I did. I have never been fat but having little cardio in my exercise routine resulted in weighing more. Also I wasn't able to do as much of the strength building exercises. Adding cardio increased my ability to to do muscle building exercise. And my weight has decreased. Cardio is what enabled me to lose weight without calorie restriction. And because of the improvement in my lung capacity I am better able to do the lifting exercises. I went from looking fit but thick in my late 20s and 30s to being ripped in my 50s. Recently I tried to replace my routine with HIIT. But it doesn't make me pant like burpies or running and it doesn't build muscle due to the reps not being sufficient. As far as proteing v. carbs: Some carbs cause cravings, make it hard to stop eating, and cause hunger within a shorter time frame.
Look at that! NOT A SINGLE DISLIKE! amazing- good job cori 👏
I also loved when she showed the dessert on the table n then she’s peeking over the counter far away😂Can relate. 🤤
What do you think is the average calorie intake for a woman ? I would have expected it to be between 1800 and 2000 kcals. How come you only eat 1700 kcals while having a so high daily energy expenditure ?
Great video by the way. One of the most comprehensive and informational video I have found on this matter. The editing makes it very easy and pleasant to watch.
I have tried tracking my macros so many times but I just find it difficult to track everyday. I just want someone to do it for me. And then I could follow it!! 🤣
What is helping me is that I don't deprive myself of anything. I just eat less 🤷 of it and then make sure than most of my diet is whole foods: Meat, eggs, dairy, fruits and veggies. Mostly fruit and veggies. Fills me up and i don't have anymore cravings at night. I feel great and i can feel my body slimming down. My thing is I don't like keto because I love my rice, but I'll eat less of it if i have my meat and whatever else ...but if im not eating meat that day, ill have a little more carbs...i just listen to my body.
This is one of the best and easy to follow what to eat, when and why videos I've ever seen. Good stuff. Juat seeing this but I'm clearly in the right headspace.
I’m a huge fan. I’ve been a GF instructor for 30+ years and you give me a amazing options to offer to my students as well as continuing to educate me!! I so appreciate your videos!!
I’m now 56 and experiencing menopause issues which you’ve delved into as well. What app do you recommend for macro tracking?
I used to crash diet twice a year, and bulk in between. years later on my ninth cut my body would not lose a lb. I stayed like that for a few years then started reading about metabolism. Now I eat a lot more and do liss cardio. It's working, my metabolism is getting back to normal I believe. With more food I am never hungry, tired, weak, irritable. my metabolism increases and my muscles are more full because I am eating much more. Now getting lean is fun no more torture.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
WE CAN'T OUT EXCERCISE OUR DIET!! I NEEDED TO HEAR THIS!
This is absolutely the most encouraging video on nutrition I have ever seen. Thank you so much!!!!!
How am I just now finding this channel? Your content is fantastic!
Planning dessert first is the best tip ever
Thanks for this video Cori! I was hoping you’d share a daily routine with us. I’ve learned so many great things from watching you and this one is my new favorite!
Thanks, Cori. This is just what I needed today. I start my day with a couple cups of coffee, then have a nutri-shake a couple hours later and am starting to find the protein/ carb/ fat balance for the rest. I'm a dessert lover too and will often end the day with oatmeal to fuel my body through the night when it's healing
So glad it helped Em! I've done the oatmeal for dessert too with whey. I love adding in nut butter then or even some chocolate!
@@redefiningstrengthOC I add fresh or frozen berries to mine, whatever time of day it is. Must try chocolate too!
Thanks Cori! I have been using your workout videos after I had lifted for a year and counted macros and it all worked great! Until, I got a bulging disk and major sciatica. Needless to say over almost a year of diagnosis and unable to workout and in turn got lazy with my diet, I gained 10 lbs!! Ugh!! Now I am slowing getting my workout back using your carefully instructed videos (thank you)! Now I am ready to get back on the macro train again, thanks for the encouragement! However, I always struggle setting the right macros where I can actually lose weight? I am 5’3” 145 and 55. I am on HRT. Any suggestions of the best macro calculator out there?
One of the best You Tubers out there
Thanks!
I'm following your videos for a while, you are very-very good. Great workouts, exercises, advises, everything u post here is awesome. Keep up the good work and definitely will look up for more content of yours, older, newer doesn't matter, it's all GOOD !!! thank u :)
So so helpful THANK YOU I definitely will be referring back to this video often since I’m just now starting my journey