3 Fat Loss Rules That Work EXTREMELY Well (You MUST Know This!)

In this video, I share 3 simple rules for getting lean that everyone who wants results needs to know.
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About the video:
Losing body fat and reaching a lower body fat percentage in theory, sounds pretty simple. You just create a calorie deficit, stick with it, and that's it. The problem, though, usually isn't knowing. It's doing. Practical fat loss habits are what most people struggle with. Even when they lose weight, they can't keep it off. And they often get caught up in looking for the best way to lose belly and learn how to lose weight fast while missing the big picture.
And in this video, I share 3 rules that I believe everyone looking to get lean needs to know. These rules will help you stay consistent and finally get a lean physique. I talk about the most important things you need to know to lose weight and what to focus on. If you're someone with a very high body fat percentage, this is the information you need to start making changes and transforming your body.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physiques in the most efficient way possible and build a healthy lifestyle long-term.
Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#bodyfat #getlean #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.

[@MarioTomicOfficial]

Here are 3 extremely effective rules for fat loss that everyone should know. Enjoy! -Mario PS. If you want to know what I would do if I was at 30% body fat, check out kzbin.info/www/bejne/pZq1n4qsm9BrmNk

[@SP-sl6dj]

Hi Mario, Tough question. I’m on a slight calorie excess to gain muscle but I’m about 17% body fat. I’m putting on mass, 7 pounds in the last 3 months. If I keep the calories the same, is it possible I get to the size where my calories become maintenance and then slight deficit, and then naturally get leaner when I am heavier but kept the same calories? Hope that makes sense! Thank you

[@CheekClapper69420]

After hitting the like button I instantly got 2 pounds of pure lean muscle

[@MarioTomicOfficial]

Wouldn’t expect anything less :)

[@bongafulpeeps4660]

😂

[@Sigmeradvice]

sure buddy

[@MrVirkMedia]

😂 20 pounds for myself, changed it to euro 💶 though

[@crypwalkNZ]

53 kgs down and kept it off for over 4 years.. 150 to 97kg, wish I had found your channel earlier as I lost weight originally, not fat. Knew nothing about body recompisition or protein intake. With your channel I have gained all that knowledge. Sitting at roughly 28% body fat now and aiming for 15% around 89kg.

[@formidableplays4750]

Nice going. How's it been over the last year? Got any updates man?

[@PaStef37]

I did just that. I've been on a diet for 9 months, lately I cut to 1500-1600 kcal / day, for about 3 months. At the end I began feeling tired all the time... and to plateau although I never ate less before. Those circumstances make everything harder to maintain, the diet, the workout, work, etc. I put the calories back up and started feeling better after a few days, and now the weight is beginning to go down again.

[@MarioTomicOfficial]

Great job!

[@PK-7]

Mario you are the best and most honest no BS fitness presenter on KZbin. If it sounds too good to be true. It is! There are no silver bullets, short cuts and fad workouts that can substitute for the long term commitment and lifestyle changes you advocate. I've tried and failed them all until I started watching your channel, then it all clicked and I changed my mindset, attitude and lifestyle. 😊 Thanks brother 👊

[@MarioTomicOfficial]

Thank you!

[@Charlie-bc6yg]

I always come here learning how to lose fat and gain muscle, but leave having learned how to lose stress and gain peace as well. Great work, Mario.

[@MarioTomicOfficial]

Cheers!

[@striker0000]

There’s no better teacher than failing. Made a million mistakes, keep refining the process after everyone. Follow the fundamentals. don’t stop. Was obese/dropped weight the wrong way. Last couple years focusing on lifting/getting protein following the fundamentals but most importantly. Never stop

[@MarioTomicOfficial]

Well said!

[@carlmarch9591]

💯 this mate

[@Thigrandil]

5 weeks ago i realized my caloric deficit was too big - my metabolism went down. Funny enough, i still weigh the same, eating only a 500 caloric deficit. the f in scale simly wont move from 109kg. its so frustrating when i put in so much work (6x gym) and eat really clean. no cheats. good sleep. ugh i could freak the f out

[@TJ-cf7ro]

"The little cheats" and " he knows it can work for him" = the soloution to 50% . Mario you are speaking to me . Thankyou

[@MarioTomicOfficial]

Appreciate it!

[@Wealth.is.Health]

Love those 7 fundamental rules. Thanks man!

[@MarioTomicOfficial]

Cheers!

[@jebbush2527]

I started cutting at 2,000 calories. 2lbs a week. It was great. But I upped it to 2300 a few months later, down to 1lbs a week or so. Now I’m at 2500 and still losing 1lbs a week, it’s almost like reverse metabolic adaptation… it’s confusing and doesn’t make sense but whatever. I’ve been using carbon diet coach so I mostly am just trusting the algorithm with my life, and it’s been working

[@harukiri2738]

Same thing happened to me. Was cutting at 18-1900 then for some reason my weight loss stalled. Upped my calories to 2300 and I started losing again. My workouts have been easier for sure.

[@WhoDevv]

If you’ve been lifting weights building muscle will help you burn more calories and as you lose more weight you’re also more active without really noticing

[@bluecoffee8414]

@@harukiri2738 Guess I'm nuts. Gained 60 pounds during Covid. Last 5 weeks I eat between 800-900 cal/day, exclusively low-cal high protein (trout, shrimp, chicken breast, mussels, sardines, cottage cheese). Lift weights 6x week and walk min 20k steps a day. I have not weighed myself but the weight is flying off + so far lift the same or better at gym. This is obviously temporary

[@harukiri2738]

@@bluecoffee8414 yeah cause 8-900 is way too low you're gonna fuck your hormones up doing that lmfao not to mention the muscle gain will stall that way too.

[@bluecoffee8414]

@@harukiri2738 I'm banking on 8-12 weeks won't kill me. Already on week 6. Then increase by 100 cal a week till maintenance.

[@TheTangens]

One of the most sensible and credible channels on KZbin 💪

[@MarioTomicOfficial]

Thank you for the kind words

[@rpcheesman]

Worst days - following the calorie loss, still exercising despite the weight staying the same for a week, before it moves again. Learning that plateaus happen, they suck and cause worry (am I really doing this right?) - but being consistent, learning from the past failures (especially on plateau failure), trusting the process and it comes out groovy afterwards. Gives me a fresh boost to keep going once it starts moving again.

[@joei6396]

I been staying the around the same for a few weeks. Don’t know why. Not sure if I’m just losing inches but I’m eating like 600 less than maintenance and burning probably 1-1.5k a day lol doesn’t make sense as I’m around 30%BF

[@TrueJerichoIV]

Thank you for your advice. Always motivated after your vids. 320 to 295 an still working. Ups an lows but I’m learning to be more consistent

[@MarioTomicOfficial]

Keep up the good work!

[@fornalli]

This is so true! I remember losing 15kg in 2 months. I was very happy with the result but my stress level was so high and I was exhausted! I couldn't go to the gym and once I started eating like a normal person again I was a ravager at the table! Eating as if there was no tomorrow!

[@NorCaLion]

Spot on as always....pay attention people. If you have self discipline this is free personal training!

[@RelaxAndSmokeMeth]

needed this. 1st example was what happened to me in the last month. September is the month I get to my goals. thank you.

[@MarioTomicOfficial]

Cheers!

[@kernel8803]

Some of these rules apply to life in general, always great content!

[@MarioTomicOfficial]

Thank you!

[@CHICKENLIFE336]

“Growth comes in the discomfort”👍🔥🔥

[@dm-fw3qu]

Great video. Thanks.

[@lateralus1972]

Thanks for giving us pearls of wisdom Mario! 🙏

[@vinceisbullish]

What a good video! I really needed this

[@MarioTomicOfficial]

Glad it was helpful!

[@Radoslav99]

This guy just phenomenal.

[@MarioTomicOfficial]

Cheers!

[@AnabolicSaagAloo]

I always seem to come back after a slip up a little more dedicated and determined than last time. There's no magic trick to fat loss other than being in an appropriate defecit and patience. Even just simple things like cutting out excess sugar and eating less junk will make the world of difference.

[@Magnificent.Mustafa]

Discipline with Sustainability 💪🏾

[@akd280]

Hey man. Ive been fit and fat. i accidentally found your videos today. I hope i change. If i ever have to pinpoint the change it would be finding your videos. I hope you continue to make these videos. Thanks for keeping all the BS out of your videos. I feel that you videos are genuinely helpful. Hope your good heart takes you to the greatest heights.

[@karthickkailash1864]

Excellent no-nonsense unfiltered advice! Cheers

[@MarioTomicOfficial]

Cheers!

[@AndySterkowitz]

Another gem Mario!

[@MarioTomicOfficial]

Thank you!

[@Logajit.]

I was like 95kgs as a 14 year old guy, but that was 2 years ago, I started consistent calory deficit and core workout 1 year ago, and now I am 65 kg, started compound resistance training 1/2 year ago to lose some more stubborn belly fat and love handles, (needless to say, I am proud of myself)

[@fuadahmed6060]

Well done and keep going. Also motivate and help others in the gym who are in ur situation by sharing ur tips and telling them to take it easy and be more consistency.

[@Logajit.]

@@fuadahmed6060 thank you buddy. Of course I won't lose my consistency, we're all gonna make it brahs!

[@fuadahmed6060]

@@Logajit. way to go my G.

[@briandonaldson3809]

Awesome Mario. Just starting my journey from 103kg.

[@MarioTomicOfficial]

You got this!

[@robbenvh9431]

These are actually so good wow.

[@MarioTomicOfficial]

Thank you!

[@dennismcgalliard9054]

Perfect timing for this video

[@MarioTomicOfficial]

Cheers!

[@TheWyljem]

This is amazing. Thank you! Needed to hear this!

[@MarioTomicOfficial]

Appreciate it

[@manishkharat5984]

Thank you so much for guidance

[@MarioTomicOfficial]

Cheers!

[@christiannichols9037]

You make a lot of good videos and I believe this one is your best.

[@MarioTomicOfficial]

Thank you!

[@Oskar_Scott]

ive been consistent with it for a year now. lost ~15kgs while managing to keeping my strength (most of it at least) still have a long long way to go but im feeling alot better now then i did a year ago!

[@28lrod]

3 golden rules!!!🙌🏽🙌🏽🙌🏽

[@MarioTomicOfficial]

Thanks Luis!

[@aventurero4260]

I have been training for 4 months and it improve my physical condition by a lot and I start diet 1month ago and I drop from 91.8 kg to 85 kg I'm currently eating between 1700 to 2000 calories a day and I do 2 hours of cardio and martial arts training the only downside so far is I get really hungry during dinner. But as always your content is excellent 👌

[@gerardparker787]

this could apply in all facets of your life not just fitness of losing weight!. Thank you!

[@MarioTomicOfficial]

Absolutely!

[@mazentayseer3972]

28 kgs down 5 to go

[@MarioTomicOfficial]

Great work! Losing 28 kg is a lot!

[@mazentayseer3972]

@@MarioTomicOfficial not that hard while being subscribed and hitting the like button ❤️

[@kylehaye2718]

Thanks again Mario! Cheers!

[@MarioTomicOfficial]

Cheers!

[@markm477]

How often should we recalculate our maintenance whilst losing weight? Great video by the way, this is excellent advice.

[@timtaifig6873]

These seven fundamentals should be hanging on the wall of every gym 😀!

[@MarioTomicOfficial]

One day!

[@rakusin]

My advice: go and see a dietist/nutrition specialist. I went from 106 kg to 99 kg in one month with keto and lifting. Then started failing almost all sets despite increasing strength. Went to see the nutritionist and she doubled the amount of food I was eating and increased a lot of the carbohydrates. Also she told me to add a half hour of cardio after lifts. Cut the bullshit, stick to fundamentals, trust your doctor.

[@GG-bw3uz]

Guy speaks with the confidence of only that man which has been there and done that.

[@nickhtk6285]

Your timing is perfect. I just increased my intake by 100 calories and all those insane binge cravings disappeared.

[@MarioTomicOfficial]

Awesome work! You did something most people struggle with!

[@eyang7]

It can be a hormonal problem as well, I have hypothyroidism and it's extremely difficult to get rid of fat. Follow a strick diet and do a lot of cardio, it'll make a big difference.

[@eminemstrash2021]

Fasted 8 out of 31 days. Lost 7lbs.

[@whythefuckineedhandle]

145kg > 119kg since Jan. Target is ~80 before summer

[@MarioTomicOfficial]

That's a lot of weight loss. Great job and keep it up!

[@whythefuckineedhandle]

@@MarioTomicOfficial Thanks. Probably will share it with you, since you channel is one of very rare ones - with realistic approach to goals and fitness overall for casual enjoyer.

[@TheYes7]

138kg > 116kg since March. I'm on this with you brother, keep it up, you're killing it!

[@medicinne7145]

103-> 93 since half of july. Now i will try to maintain and gain muscles because im 194cm. Also i was 128kg 5years back. So good jobs guys. 👊

[@TheYes7]

@@medicinne7145 Holy stacked giant! Congrats my man, keep it up, keep slayin it!

[@rupeshmalik5448]

Sir please create a full body work out video

[@murphyshsu]

Thank you for this!!!

[@MarioTomicOfficial]

Cheers!

[@josephballard1]

Great video! Good tips!

[@alisonburgess345]

Great video Mario. Get back on the wagon!

[@MarioTomicOfficial]

Cheers!

[@reems4325]

wow, amazing video

[@MarioTomicOfficial]

Thank you!

[@SeanDavies-Roy]

Do you recommend "diet breaks" and going on two weeks of maintenance? I feel just fine energy level wise and consistently losing 1-2 pds a week for six weeks, with 25 pounds to go. I'm male, 5'10, 190, and looking to get to 165 by the end of August :)

[@spb81]

Love this content - I've been tracking my weight (and body composition) and calories for almost a year and have essentially hit my target weight. I've increased my calories to 8000kJ per day and will continue to monitor my weight and body shape to see if that is the right maintenance levels

[@MarioTomicOfficial]

Happy to help!

[@julianman1658]

I can't understand something: doesn't 3rd rule clash with 1st one? Third is about something like mental toughness, where 1st rule let us give a break, kinda step back to move 2 steps forward. May be it's just better to not let our hunger overcome mentality Will be happy to hear some thoughts about this

[@Tk-nx5pg]

Hmm i think the 1st rule is like finding the right sustainable plan for you, the 3rd rule is like consistency

[@itsawonderfullife4802]

good video.

[@MarioTomicOfficial]

Glad you enjoyed it!

[@Marshal2909]

People, do not drink alcohol, unless it's with the best people you know ;) I'm typing this while hungover. Stay consistent but still have fun !

[@germanus7302]

Damn, you sure that's Joe? Sounds just like me 😅

[@MarioTomicOfficial]

Happy to help!

[@tonyborg4510]

If i loose 6 kilos and i eat normally like a burger, chips and a pizza in two days i will gain 7 kilo in wieght. I have fatty liver and low metabolism very difficult to loose weight around the belly. I am 121 kilos but i am starving and lost 5 kilos but stoped loosing.

[@3rd_iimpact]

Could post more muscle building videos too? :D

[@Gio-nl7eg]

If the processed food is low calorie then does it still matter?

[@GoldKingsMan]

I'm in my cutting phase right now.

[@abhiansh]

Great content as usual.... One query which always pops up in my mind is why Maintainance Calories generally taken as 2800 for adult males as my basal metabolism shows 1895 ? Is my basal metabolism way low ? I am 6ft tall weighing around 100KG...

[@SP-sl6dj]

I could do a calorie deficit easily. I wish. I’m trying to gain weight and have fat on my tummy. So I have to live with it while I bulk up. If I was overweight fat or underweight lean, I could just go hard with excess or deficit. Would be much easier.

[@kirtijoshi9266]

Instead of lifting weights as per this video can I do body weight or functional training like squats , core exercises etc.

[@fitsoul1483]

Ok, this might be a stupid question but well, here we go: besides the tape measures, body photos, etc, we should also wight ourselves everyday to calculate that week average to make sure our deficit is working, right? The thing is: we should ourself on an empty stomach, no water and after taking a s***, but I can only taking a s*** after drinking water in the morning. How will this affect my weight on the scale? It won't be accurate, right? Sorry for the question, I'm already feeling quit embarrassed.

[@bushtactics4936]

on a caloric deficit and lifting i went from 132kg to 108 currently , walking a lot also around 15 k steps a day on average , my goal is 85 as i am 1m83 , i might go lower if i wanted to get leaner my only fear is loose skin . how can i combat that should i bulk up clean after ?

[@Asdriid]

Is it possible to be in a caloric deficit, see improvements in body composition, but not lose weight for multiple weeks or even more than a month? It seems like I go up and down and, even if I see improvements in pictures, it gets to me because it feels like this is going to take forever.

[@MarioTomicOfficial]

Sounds like you're doing a body recomposition. Having said that, if your weight hasn't gone down for longer than a month then you're very likely not in a calorie deficit

[@Asdriid]

@@MarioTomicOfficial Thanks, Mario. I'll stick to the plan for a while more and change things up if I see that the weight stays the same.

[@ana.stuhec]

Yes! My body weight hasn't changed much in over two years but I look like a completely different person! Keep going 💪

[@Asdriid]

@@ana.stuhec Thanks, Ana. I will 💪

[@1Diabolicalgenius]

Bruh, I'm eating 1600 calories average and eating once a day at evenings. At 300 lbs. I feel good though, should I eat more?

[@GG-bw3uz]

How much protein is high protein ? 6ft 23 M with a high body fat percent (30 to 35 percent)

[@xathlak]

How do you have time to walk 4 - 6 miles per day...? Assuming 2k steps per average mile that's a lot of steps you have to pack in there.

[@fitforfreelance]

you can get a mile in 15 minutes working hard, 20 minutes more comfortably. For me, that's once in the morning, once at lunch, once in the afternoon. After dinner too? Quick walking breaks a couple times per day helps

[@deborahfreisszito5046]

Do you train women? I’m at 31% body fat. I’ve been working out 5-6 days a week- Pilates first then weightlifting after. Been doing this for 3 months. I have not lost 1 lb but did lose inches. Feeling defeated. Hard time hitting my macros. Calories 800-1200 Protein 75-120 I definitely hit the minimum protein each day but am always under in my calories and forcing food down to get the protein in. Eating healthy and clean. Not waking 8-10k steps per day. I have hasimoto and hypothyroid 5”0 125.7 52 yrs Says BMR 1194 What give???

[@fitforfreelance]

I think you should take a few steps back here, 800-1200 calories is tough (and probably unnecessary)! Do you keep a food record?

[@conanthelib1]

I was shocked when I hit the button, must get that bloody iPad fixed🤬

[@MarioTomicOfficial]

lol

[@moidhassan5552]

Its all good, but my progress has stalled lately because I cannot afford the 160g of protein a day I need ;( I can afford around 100g at max a day

[@Derek8487]

The big value packs of chicken drumsticks are pritty cheap at Walmart , in the US anyway.

[@Stroon92]

Question about walking. Is it possible to over do it? If I enjoy doing 20-30k steps a day, is that an issue?

[@MarioTomicOfficial]

If you enjoy it and have the time for it, there are no major issues. Just be sure it doesn't cause too much fatigue for your weight training and be careful if you notice that your hunger is increasing a lot. Other than that, you're good!

[@Nico-kz9bv]

I had the same thoughts like you back in May. I walked between 20-30k steps per day and after some weeks, I noticed some pain in the big toe of my right feet. It hurted when walking. Unfortunately, I did not recover fully until today. I think it depends on which shoes you choose for walking.

[@Stroon92]

@@MarioTomicOfficial Thank you! Ive implemented quite a few of your suggestions and its helped my journey. Youre doing fantastic work.

[@gauss00000]

No problem but remember that that will push your cslorie maintenance up so if you are in a surplus you’ll have to increase your caloric intake and monitor closely your weekly average weight (measure it daily).

[@Da-Creams]

@@Stroon92 I do around 20k a day, I would recommend really good shoes and/or insoles. Also if you’re anything like me, don’t get obsessed with it and take a break if you feel tired of it.

[@Erick-vp6nd]

Im a first year lifter, im 5’10 i went from 245 to currently 178lbs. Im not sure but i think im around 15% body fat now, i can see my abs when i flex. Should i continue to lean out before my first bulk to give me room to cut later? Or should i start now? My goal is to be around 180lbs at 12% bf. I just want alittle more muscle thats it nothing crazy. Love the videos

[@vladimirnaumovski987]

How old are you

[@davidkennedy8929]

Can you answer a question, if you are weight training five days a week, hard training, can you in your late 50s into 60s put on muscle or is it just a myth? Not with any hrt help?

[@nickhtk6285]

Yes... Dr Mike over at Renaissance Periodization is a good place for those kinds of questions. He does a fantastic video on lifting and aging.

[@crypwalkNZ]

Of course you can bro. May not be as fast a process as when you were younger but you certainly can put on muscle at any age. Stay the course and don't get discouraged..

[@davidkennedy8929]

@@crypwalkNZ thanks for your reply.

[@RudeDog2405]

At what body fat% should I start focusing on ab exercises?

[@DaneTheDane]

Mario, I need your advice on something. I've been incorporating daily walks into my fat loss routine. I've made it a habit to walk for about 2 hours every day, and I really enjoy it. But lately, when I walk for too long, I've started to notice my left knee starting to hurt. I figured it'd probably go away on its own, but it's been consisten for a few weeks now, and I'm starting to get concerned. Thoughts?

[@oceaniadoc5242]

I’ve had constant knee issues (swelling and inflammation) in the past and usually wore a brace to play volley/tennis to get through the discomfort. It was partly due to me being overweight but mostly because I paid little attention to other minor things. I switched from Nike sneakers to Asics running shoes (though I never run) and the pain (or the recovery of pain) started improving. As the weight started coming off, I started training my hips based on advice from a physio. The hip abductor and adductor machines are often occupied by women at my gym but I threw caution to the wind and did the hip workouts thinking it was irrelevant. Now I train without a knee brace at all and my troubled knee almost looks identical to the good one. It’s worth a try based on what I went through, I just wanted to share as I noticed you have momentum on your side. Cheers.

[@youtubesucksspotifyshallri9600]

How much do you weigh? I’m by no means an expert, but perhaps your weight is too much stress for your knees for such an extended amount of time. If so, maybe don’t walk for two hours straight, and instead in 30 minute intervals? I would stop whatever is causing the knee problems asap though, because last year I had a similar thing where my knees felt weird when I squatted, but I kept squatting for about a month, assuming it’d go away, and because there was no pain. Eventually pain developed, and certain motions made it VERY bad. It took months to fully recover. Not trying to scare you, but I would definitely stop doing anything that makes your body hurt or feel weird.

[@DaneTheDane]

@@youtubesucksspotifyshallri9600 I'm 5'10" at around 155 pounds, and I'm trying to slim down to about 145. No idea what my current body fat percentage is at, could be anything from 20% to 30%. I also suck at counting calories, so I have no idea how many I eat, but I've been adjusting my diet to incorporate stuff that's lower in calories, higher in protein, and has more wholegrain. I don't really do any strength training, 'cause I'm not really interested in building muscle. I just wanna get rid of my pot belly so I can comfortably fit my wardrobe again.

[@xensan76]

What type of shoes do you use and how old are they? It might be that you need something made for long hikes.

[@DaneTheDane]

@@xensan76 Skechers sneakers with memory foam soles. Bought them last November.

[@RajDeelish]

5:23 Guy in turquoise polo needs to put the phone down and work on his fundamentals.

[@berritandersen288]

🙏

[@Skyrim279]

I'm not sure i can do 8k steps a day, can i do something else?

[@vxct.6863]

Hi, im on low carb, high protein diet, i eat around 1200-1400 calories also good amount of fruits and vegetables. Is it true that you lose water weight first then you start losing fat or you lose both at the same time, im really curious.?

[@rakusin]

With low carb and keto the first 2~3 kg are mostly water because you have no more glucogen stored at muscles.

[@livebyreason]

Rule 3 IS Rule #1

[@AM4project]

are you talking about me lol?

[@zelowatch30]

How old are you sir?

[@FrostDrive]

you could so easily be off with your calorie counting by 400 calories....

[@Finn-oz3kp]

Okay i hope u see this or anybody i need help for real, im 6 ft point 1 iam around 203 pounds and i,ve been stuck there since literally 2 weeks even tho m working out 5 times at least a week, somthing is wrong in my diet i dont really know how many calories to eat cuz no one gives me the right way to calculate them so yea, help.

[@TheLuminousCleric]

Eat protein rich foods. Eggs, chicken, beef etc, but in moderation. Vegetables are key because of the fiber. Eat a lot of them to keep yourself full.

[@Finn-oz3kp]

@@TheLuminousCleric thank you sir but, the exact problem is not protein or fibers cuz i eat truly everything u mentioned, the prob is that when ever i try a methode to calculate my calories i find it different first time 3200 maintain another time 3800 and another time 2800 i cant figure it out really...and thanks

[@pokerboy72]

I am joe

[@Jays1World]

A lot of people don’t realize their battling a spirit of gluttony! That’s why no matter how much weight they lose they gain more back you need to pray for Jesus to deliver you while applying wisdom that God allowed people to gain.

[@SubnetMaskedMan]

He was benching 50lbs dumbbells, why those 50lbs'ers looking so huge????

[@MarioTomicOfficial]

They’re 50 kg

[@M_Ianis]

.

[@jt.8144]

1 Rule only. WANT TO LOSE WEIGHT? QUIT EATING SO MUCH FOOD.

[@ericloderichs1480]

I am so tired of the same calorie in/out story again and again. Also having weight target is not very useful. Just eat clean and healthy, limit the (unhealthy) carbs and in doing so limit blood sugar / insuline spikes. Prioritize protein intake. So do not worry too much about the calories deficit. If you eat healthy your body will adapt and you will automatically eat less because you do not feel hungry anymore.

[@IntegraDIY]

For overweight people it’s simply not easy as “just eat healthy, simple”. Bigger people DONT KNOW when to stop eating.. that’s why always telling people to try and track calories and burn more eat less is key. Like I said above, people don’t know when to say no, unless they see how many calories they have had for the day.. you can give a fat person a huge pot of healthy food, they’ll eat 5 servings to themselves for dinner.. healthy food is pointless if you can stop eating it.

[@ericloderichs1480]

@@IntegraDIY Thank you. Well, there is more nuance to it that can be said here. Bigger people (what a diplomatic name) will have to teach their own body how to use fat as fuel again. Then there cravings will disappear. And that is the journey and it will take time. It is all about the hormones, and not just the calories. Control your insuline levels by time restricted feeding. That is what is missing in all these obvious advises. If you want to talk calories then look at the satiety per calorie ratio in your food choices. Cravings (Ghrelin) can be managed by eating the proper food. There are lots of really good You tube channels where they explain this properly. Forget the bro science.

[@tomtesoro5465]

Stop selling lies’ NO ‘deficit’ ( lie) Go study!!

[@Tem209]

control your taste bud. Everything that comes after will be easy.

[@fitforfreelance]

great tips thanks!

[@MarioTomicOfficial]

Cheers!

[@berritandersen288]

🙏