3 MUST knows when beginning your weight loss journey

[@jamestimmons6838]

I am a physician. This is the best weight loss advice there is. Your presentation says everything that needs saying without talking down to your audience or demoralizing them. Strong work!

[@gogauze]

I'm was a counseling psychologist (disabled now, unfortunately. And, I can say that the psych components of the video-in, both, presentation and offered techniques-check out as well. I similarly agree that this is the single best healthy weight loss video I've ever seen. We'd be here forever if I listed all the ways he presented the information in an accessible, motivating, and actionable way. So, instead, I'll just join the health professionals thread and shout out that it's almost perfect.

[@bongbearer420]

It's the same advice my doctor gave me, just a lot more friendly 😅

[@artofambra]

I am pregnant and for obvious reasons weight loss is not currently an option, but I clicked this just to see if there was stuff I can do to plan ahead for afterward. I'm so impressed by this video because the scale isn't even a target here. There are things in this video that I can do RIGHT NOW even when pregnant to stay healthy. I never thought of my eye as an avocado before, but it puts in perspective why they want us to eat so healthy and not be concerned about weightloss during this time, but they don't really break it down. They just make you sad about all the things you can't eat.

[@dizzyboy92]

Exactly. You are not on a "lose weight" journey. You are on a "be more healthy" journey.

[@merseltzer]

After awhile you lose the taste for the bad stuff. Also you notice how crappy the bad stuff makes you feel.

[@artofambra]

@@merseltzer looking forward to that day

[@merseltzer]

@@artofambra It will come. Congrats on the baby as well. 😊

[@artofambra]

@@merseltzer thank you

[@williamake4783]

Yoooo that baseball clip freaking got me. Edit: I made this challenge a long time ago that I would not eat anything I could not make or wasn't fresh from the farm. Basically eliminated processed foods, but I could still have a cookie if I learned how to bake it. Improved my diet and my cooking skills significantly. I need to get back on that challenge.

[@katarh]

Home made bread is significantly more awesome than store bought bread anyway! There's a lot of labor but oh man the payoff is delicious. You can freeze any extra you make, too.

[@y0sita]

That clip made me jump and then subscribe 😅

[@studio107bgallery4]

Cooookieeeeees❤❤❤❤❤health food homemade

[@hallaloth3112]

I am being pedantic but. . .does that mean you have to make the chocolate chips for said cookie? I love the idea though.

[@pedrozatravel]

As someone who has been overweight most of my life, just the thought of losing weight brings stress, which is a cause for weight gain in itself for me. That said you had some interesting points and a lot to think about. Also, I say put the plant wherever you want.

[@DrakeN-ow1im]

Over weight, or crrying too much fat? There is one heck of a difference - BMI is horribly misleading.

[@pedrozatravel]

@@DrakeN-ow1im lol probably both. I am just fat, I totally admit my guilt on that one. I have lost significant weight before, one time I lost 120 pounds, but I gained it back again, so my issue has been one losing the weight and then second maintaining the weight loss. I know I can starve myself and lose weight, but it isn't healthy and or sustainable.

[@HopeIsADrug11037]

yeah same here. I haven't been a healthy weight since I was like.. 7 losing weight is so stressful, and depression and anxiety makes it so much worse and I lose motivation so quickly. Knowing that I don't have to start out tough with myself it a bit reassuring

[@paulreadsthebible6584]

It is a struggle. I recommend watching this video once a week or other ones. Prepare your mind for changing one day, think about it a lot. Be okay with the future diet change. Then learn about how we are what we eat, internalize this too. You must keep it on your mind and stay as positive as you can and know the change is coming. Honestly after doing all that I still struggled but after moving and getting a new dishwasher job I started eating more healthy and I want a different diet for the next 40 years of my life. Be blessed and work on your mind for now and as long as you are slowly trying, the body will follow.

[@paulreadsthebible6584]

I forgot to add, I've lost 50 lbs and my lifestyle is easier to control the older I get.

[@jamjam1019]

I lost 60 pounds but I lost the determination to continue eating healthy and putting in the work since school started up again. This video showed up in my recommended page and unlocked that extra determination I need.

[@DennnisTheGreat]

Started at 670 lbs. down to 450 lbs. The Rehab. Center I'm in seems to be Very counter Productive, Thank you for this information.

[@ThePowerflake]

I’ve weighed within twenty pounds of what I weighed when I enlisted at seventeen my entire life, and I’m about to be sixty. The times when I weighed the most were when I was in the best physical condition. I don’t really concern myself with my weight, but more on how healthy I am. As I got older I noticed that my muscle to fat ratio was reversing. My weight didn’t change much, but my muscle mass was decreasing, which means I’m getting fat in a sneaky way.

[@PetCactusA_HarmlessLittlePrick]

Ditto.

[@merseltzer]

Muscle weighs more than fat. Fat is very efficient storage.

[@evelgreytarot8401]

@@merseltzer the floor is made of floor

[@CheritiWatts]

@merseltzer that statement is misleading. a pound of muscle weighs the same as a pound of fat. It is just more dense/takes up less space.

[@DrakeN-ow1im]

@@CheritiWatts Picky! You well know what was meant.

[@1212holden]

I’m glad you brought up the scale thing because when I started working out and drinking more water I gained a lot of weight and I was so pissed until I realized muscle weighs more than fat and water has weight to it. People around me were telling me I looked better but I was weighing more or the same as when I started

[@jewelsafire6844]

"The number on the scale has nothing to do with how you feel about yourself." Appreciate you for saying that.💪🏽👍🏽

[@ZerdsJames]

Eh, it's actually not great advice. Neither is the not counting calories thing. The photo idea is a great supplement, especially if you are incorporating resistance training, but you should weigh yourself every day (at the same time). As long as you know: 1) Muscle weighs more than fat, so if you are lifting, you may gain weight. So, as long as you are sure you're within your calorie goals, you are fine. (Hence, why counting calories is important) 2) Weight fluctuates day to day due to water retention, if you've had a bowel movement, if you've eaten before weighing yourself when you normally weigh fasted, etc. What's important is the trend over a week or two. 3) Plateaus happen. It's your body fighting back and trying to maintain homeostasis. But this temporary and will pass. And, when it does, you will probably see a drastic amount of weight drop. If you've been in a calorie deficit, you will lose weight. If the scale isn't moving and you are sticking to your calories, you are still burning fat and the results will come. This also doesn't happen near the beginning of the weightloss journey anyway Those are three simple things.It's very easy to remember. They don't even need to be typed out as long as I did, I was just providing context. It is scientifically proven that more frequent weighing leads to high sucess in weightloss. It provides feedback within a week or two whereas, unless you are morbidly obese, it will take months to see a difference. And this may even been ruined if you happen to take your progress picture on an unfortunate day where you happen to be bloated for one reason or another.

[@katarh]

I'm part of the National Weight Loss Registry cohort, made up of adults who have lost at least 10 lbs or more and kept it off for multiple years. (Lost 105 lbs here, kept off 90-95 of it so far, although I regained a bit this past summer because of a surgery.) Every year they send out a survey asking us about our habits. The majority of us are still doing two things - some kind of daily activity like walking, and writing down what we eat. The "writing down" portion doesn't even have to include calories or macros as part of it, it could just be a list of foods or the places where they were purchased (e.g. McDs or "home made salad.") I really appreciate the suggestion of starting slow with micro challenges. Change is scary and building habits takes time, but you need to start somewhere.

[@MsSarcasticity]

I've never heard of this but I've kept 200lbs off for over four years so I'll join. Thank you

[@idkwhybut...]

@@MsSarcasticity That is AMAZING

[@Kiki11207]

I love this idea. I know not to count calories because I’ll start to unhealthily obsess over the number. So jotting down meals is a better option for me!

[@Peacefrogg]

Yes, the least amount of steps, that works. This doesn’t mean you shouldn’t cook your food, but food from a garden is always more balanced than food from a factory. This works perfectly for me during the day. But when it’s dark and i am tired and there is processed food in the house….

[@DrakeN-ow1im]

Great, is it not - the way that overwork and long hours profits the food manufacturing industries ;)

[@katarh]

Food choices start in the grocery store, I've found. There are some trigger foods that I'll eat all at once if they're around me. A box of chocolates is a HUGE culprit. For my husband, it's a can of Pringles or a pint of ice cream. Weirdly enough, he's capable of moderating boxed chocolates, and I'm capable of ignoring chips or ice cream, so we've learned to get flavors of those things that the other person doesn't like. OR..... just not buy them at all in the first place and reserve them as treats for when someone gifts them to us.

[@Peacefrogg]

@@katarh true, but there’s 4 ppl in our household. When 3 of us want there to be snacks in the house at all times i can’t just not buy them. If it were just me there i wouldn’t be chips and cookies and stuff. But i do the same as you. I buy chips that i know they like and i don’t

[@1234cheerful]

I've found that the main purpose/benefit of exercise is to keep your muscles strong. Especially as you get older and older.

[@neginesuke]

I started my weight loss journey around 215lbs, I am presently around 192lbs. I was able to get as low as 184lbs. My actual goal is to achieve 165, however, I fully agree that the scale isn't the largest factor. I currently weigh more because I have begun to eat healthier and exercise. I am primarily focused on eating healthy while working to learn more about the body and how to exercise. I have done a few challenges, though mostly without me fully realizing it. I do enjoy a challenge, but my biggest goal is to alter my diet to an enjoyable diet that allows me to eat an abundance of healthy food with minimal wasted food. I appreciate discovering your channel and much of the advice you have to share.

[@gellister]

Keep in mind: muscle weighs more than fat in terms of density. I have trimmed out, and even bulked up in some ways. My weight actually went back up to my initial weight. While I take up less "volume and space" my weight is the same due to density. In as many words weight isn't the only thing you should be looking out for; keep an eye on how your body changes in volume of muscle to fat. That way you don't get discouraged. BMI is more important than raw weight. Learn to love the process not the goal. It's more important to enjoy the process of going to the gym and eating newer foods that are better for you then it is to only fall in love with the idea of "I hit this weight". Keep it up. You got this!

[@jerrybeirnemusic]

Your videos are amazing! My 2 tips. Never go on a "diet". Anything temporary will just be reversed when the diet ends, and that is very bad for you. Instead, you need to make changes that you can stick with FOREVER! Such as smaller portions, avoiding carbs when you can, limit desserts. Walk very often. My second tip is, don't get discouraged if you go off the wagon! Sure I"ll eat a cheesesteak and some cookies here and there, but it's a marathon, not a short race. Keep your eyes on the long-term, don't worry about short term. Don't expect quick results, give it months, when switching to a "lifetime change" that you can live with.

[@jerrybeirnemusic]

Because I think people look at "going on a diet" as a temporary thing, lasting weeks or months. IMO you make a life change, something that you can keep doing indefinitely. Just my 2 cents.

[@Taycatte]

I've recently begun a weight loss journey and it couldn't be a better time to find your channel. Your advice about scales and weight is so spot on. It's such a small part of the story. I've seen the number go up over the years but it never really felt different to me until I began to feel how much more effort it took to move around. How my clothes stopped fitting. The self consciousness being on the street, being treated differently, everything you were saying lined up with my experience. Like anyone on this journey I've had some nebulous long term weight goal in mind, but your challenges might just be what I need. I'll give it a try. Appreciate voices like yours that cut through the BS. Looking forward to more. Digging the plant, too. It's a good plant.

[@Handro_]

i hope you are doing good but i would like to advise you on two things, 1, If you start a diet and lets say a week or a month in you break it for a day, don't let that demotivate you, cause sometimes it happens, but don't let it be an excuse. 2. lifting heavy stuff aka working out, will make your immediately feel way better then any diet will. it will help your posture, form when doing things in your day to day life, and it will help your flexibility.

[@hoominwifquats]

Your plant is small, pointy, and cute. It's like having a non-distracting kitten sitting next to you. Keep it where we can admire it!

[@Sps27]

Dude, the casual nature of the video and the information, makes it feel like you're talking with that friend who knows stuff and is genuinely helping ya. Keep up the good work!

[@kathleenking47]

Many times, exercise takes appetite, so, sometimes, exercise first...and you don't crave junk

[@faerieknight2298]

In my case, I do track my weight. BUt that's because I have a definite weight loss goal as assigned by my doctor. But you know what? I have to agree, the number on the scale matters less to me then the fact I had to replace pants twice now due to them becoming too big in the waist. Being able to use my old belts again is more impactful to me then the fact I've lost 90+ pounds in the last year.

[@ONeeNeeNano]

First time mom in postpartum weight loss journey here. I genuinely appreciate this video. Thank you, for your amazing work. Please, continue doing what you do.

[@thecoker1026]

I lost 100 pounds over a year and this is a very sensible approach. I would add, do not think of it is temporary. See what you are doing as a regime change in how you approach see and accept food. First start with a two week food diary, write down everything you put in your body and when. This was eye opening for me and will be for you as well. Also calorie counting is unbalanced, knowing caloric density of what you eat is good. Know what you are eating and how it affects you as well.

[@marbanak]

Your health/nutrition-based approach is compelling. Please allow a humble contribution. There is a place for working out. In the late-middle-age and senior years, exercise becomes more important, especially if daily work-load is decreasing. I have observed that one must develop that exercise habit before it becomes a necessity. Kind regards.

[@outsidethebox262]

I was hooked at the first thing you said: Don't exercise yet. I have listened to so many people who started with exercise and ended up in hospitals. The biggest culprit to problem eating imho is the disconnect of our emotion to the true cause and effect of our food. There are people who binge eat to be happy because they are fat, just to feel miserable afterwards when truly caring people are telling them to watch their weight.

[@lindacgrace2973]

I totally agree with your "no scale" suggestion! The scale LIES! Every single chart on earth puts my ideal weight at between 110 and 115 pounds. Every single BMI calculation shows me as overweight/borderline obese at 130 pounds. Lemme tell ya about my modelling career. I worked my way through college as a pin-up girl. My figure was 37", 23", 38" (you guessed it, they did NOT hire me for my face *LOL*!). At that time, I weighed 130 pounds. Yes, 130 pounds at 5'3" tall and a 23" waist. Mystery solved when an insurance-required DEXA scan revealed that, at the age of 60, I had the bone density of a 30-year-old male! I am - quite literally - heavy boned. You are 100% correct your eyes or a tape measure is a MUCH better way to track. Besides, so many foolish young girls diet down to "skinny fat" which does not look good and isn't healthy. Love your content - keep up the good work!

[@prize9550]

Genuinely cant believe this channel has less than 5k subs. This is top tier content

[@ReallyGotMotion]

it 50xd since then lol

[@SandySez]

I'm 60 yrs old. I've been very fit and been as much as 50 lbs overweight (several times), I've never used a tape measure and I weigh myself about 1X per year ... or less. My clothes are my tape measure and my mobility is my scales. Wow, you have a great channel and excellent presentation, what a treasure. Keep up the good work .... this grossly unhealthy species of today's population needs you!! People need knowledge, solutions and truth, not gimmicks, fads and corporate profiteering.

[@Sight-Beyond-Sight]

I recently returned to getting back in shape. I ballooned up to 260 from being sedentary and basically eating to keep going. I was previously at 250 and got down to 160, but a lot changed in my life. Hopefully, I will not find myself getting derailed again. I did not plan on any sort of exercise regiment, but in monitoring what I take in. I am planning on a diet of just meats, eggs, beans as well as raw fruits and veggies. My use of a scale just tells me if what I am doing is working or even how well it is working. Now if I were throwing in exercise, I wouldn't rely solely on the scale as there would be some muscle build up too. That is where I would look to how well a certain pair of pants fit or what belt hole was working for me.

[@Sight-Beyond-Sight]

Follow up: I am down to 170 or so. Slow and steady!! Pants that were 40w are clown pants now and 32w are trying to fall off my butt. I am having a hard time finding clothing that fits my shrinking waist. On my fasting days, I eat some pickles and that really kicked my weight loss up.

[@casualmannoobq]

your channle is the best way to learn about anything lol. its always a good time, your hilarious yet very informal. thanks man keep up the great work

[@jennleighton3209]

I like your foreground plant! Also love your content style and philosophical approach! Happy holidays and let the New Year bring you big success🙏

[@brodyschultz9769]

Your videos are absolutely incredible. Found this channel today and I'm addicted.

[@dizzyboy92]

It's been some time since I've seen content so well communicated and factually correct. If I may suggest something, I've binged your videos, and many of them lack a "payoff", they end where the video feels like you finished the buildup and about to deliver the climax. Therefore the wrap feels premature. But the content is superb.

[@FallenAngel7153]

Thank you so much for this video! And this channel! Knowledge is power. I see so many people focusing on the scale instead of on their real goal - to be healthier! BMI has brainwashed our society into thinking only height and weight matter. Muscle weighs more than fat. If you want to weigh less, you can doing absolutely nothing and letting your muscles atrophy, but that doesn't mean you're healthier because the number on the scale went down.

[@MsSarcasticity]

I've been able to keep off 200lbs for four years now with a carnivore ketogenic diet and look younger now than I did when I was in my 20s. Got off all the medications I was on. Food is easy to make, always delicious because I use high quality meat and eggs (pasture raised). I wish this information was readily available when I was younger. Thank you for sharing this information!

[@fieldingjames6808]

It’s amazing the quality of videos but low subscribers is baffling. Great job 👍

[@nickdibart]

Finally, someone mentions the failings of the calorie as a unit for nutrition.

[@theysisossenthime]

I just discovered this channel today. I've watched several videos now. This video was exceptional, and I have already shared. Thank you.

[@fabricdragon]

for those of us with adhd... or who get easily discouraged... the smaller/shorter challenges can often be better. also if you are the sort of person who gets very very discouraged by "failing" or "loosing my streak" short challenges dont have the same threat level as "i broke my streak! 80 days shot t heck"

[@DailyDamage]

Been here a year and deserve more success young sir. U had me hooked from the start. Subbed and liked. Great work, hope u can keep it up!❤

[@dlafery2123]

I am 68 years old, and just wanted to let you know how much I'm enjoying your videos. I love your desire to research topics rather than accept the status quo. I'm on a weight loss journey and all your tips were great. One thing that has been huge for me is not to eat anything after dinner. I recognize that is probably not a viable option for younger people who stay up until the early morning hours, but it works great for me. I am also following an intermittent fasting program, so I don't eat anything until early afternoon most days. In the window where I eat, I eat what I want, but slowly I am beginning to choose more healthy options. Keep up the good work with the research: truth is powerful :)

[@andrejwalilko634]

this has been huge for planning my new years resos, i was about to go about it all wrong! thank you!

[@whitneymacdonald4396]

Just- thank you! Love your attitude and sense of what's enough info at any given time. In this video, I found the idea of windows of challenge particularly useful- 30, 40, 90 days. It gives me the reality check that this will take time and to be steady and patient. I really appreciate your work.

[@tonyprice2256]

Hi there. Love your plant and your content. I am 66. I used to be overweight and was plagued with several chronic health conditions for decades. My metabolic health was not the best to put it mildly. I had a fatty liver condition. I had edema, which is excess fluids causing swelling in the lower legs and feet. I had occasional high blood pressure and COPD symptoms - wheezing, coughing and shortness of breath. I was losing teeth, bone and muscle mass. I was also suffering with peripheral neuropathy and more. About two years ago i changed the way i was eating. I began intermittent fasting aggressively by eating just one big meal per day, and have been doing it ever since. Intermittent fasting is perhaps the most powerful thing you can do to lose weight and improve overall health. I stopped eating all sugars, and drastically reduced my carb intake. I stopped eating all breads, cereals, pastas, etc. I stopped eating any highly processed and all fast 'foods'. I prepare my own meal every day using only fresh organic, non GMO veggies, mostly produced by local farmers. And the meat proteins and dairy products come from local free range farmers as well. In just two months of eating this way, i lost about 60 pounds of excess fluids and body fat without additional exercise or increasing activity levels. And over the next few months, something truly magical began happening. I began reversing all those chronic health conditions described above. Even that stubborn peripheral neuropathy is gone, and the COPD symptoms. No more cough. No more wheezing, and no more shortness of breath. And i am still a modest smoker. Imagine that. And my teeth and bones are stronger now. I highly doubt i will be losing any more teeth. Now i exercise more, and am much more physically active. I am healthier and stronger now than i was ten years ago. It is kind of like aging in reverse. I use absolutely no pharmaceutical products - prescribed or over the counter for any reason whatsoever. As long as i can avoid any serious injuries, there is no need to visit any medical doctors. I really appreciate your content. New sub here.

[@phollie801]

comment comment comment comment chameleon is what I expected at the end. just recently found you, videos slick af AND info + insight ALWAYS top notch. inspiring stuff man, straight up. thank you

[@miladymidara2449]

As someone who struggled with an eating disorder in my early adulthood, I am obviously skeptical of anything with weight loss or anything else that is a term hijacked by the diet industry. But your video here is absolutely phenomenal. 1st, you call out the bs of measurements suck as the scale and calories (because as you said they really don’t give you the information you need). 2nd, you give a good road map for putting the knowledge and power into the individual by prioritizing what information to research and understand (digestion/nutrition). And last, you highlight the obvious differences in processed vs unprocessed food but you don’t vilianize the food. It’s neutral it’s just food. It’s more about understanding our own bodies and loving them enough to give them the best fuel possible to work well, while also understanding that occasionally we’re gonna want to have a treat or something and that’s okay too as long as we’re mindful of what we’re doing. Love your stuff ❤️

[@phillipsofthedriver]

When I found out I had high blood sugar, I lost about 200 lbs after I quit carbs mostly. Pretty much cured my diabeckiness.

[@crissyb65]

Love it! In 2012 I got the lapband. The whole program insisted I start exercising right away. I disagreed. I felt that I should wait until the plateau. I complied and regret it. I only dropped 30 lbs until adipex and then it bounced right back on AND I know am dealing with structural injuries for the rest of my life.

[@TheAVJ2]

im so glad i found you i really want to do things methodically rather than rushing only to crash and burn

[@haroldnelson3734]

You have an amazing gift for teaching complex concepts in such a simple way. So many lightbulb moments for all of us. Thank you for teaching us!!

[@evelazaroloyer4760]

I agree!

[@averyeml]

THANK YOU! I am on my own weight loss journey now that I’m living pretty independently. I’ve tried making this happen a handful of times but every time a family member, roommate, coworker, random jerk with too much free time, etc. sees me starting with diet and saying “I’ll start exercising after I’ve got my diet figured out” and decides I need to hear about how I’m doing it wrong or not good enough or not “fast” enough by not doing both at once. And they do it EVERY TIME THEY SEE ME. Other people’s opinions, more than anything else, are what have caused me to give up for not feeling good enough. I’m not looking to be shredded and skinny in a month, I’m looking to make steps to be more healthy and maybe, if I’m lucky, fit into some more brands of clothes I’ve been eyeing.

[@NathanielKuros]

I love your humor, your honesty, your method to teaching, and your openness about God and the bible being a thing that exists in your life. Keep going, glad I found you a few weeks ago.

[@DanteVelasquez]

The only way I can track my progress when trying to lose weight is by sight. If I use any method measurement the moment I see something I don't like the potential for me to go to dangerous extremes is very high. I have learned to be able to see the changes now, even small ones after trial and error, and the biggest factor is always psychological. You are a very wise young man.

[@gerinchambers4787]

I'm a type 1 diabetic. Back in 2008 when I was diagnosed, I remember being put through so many nutritional classes. Everything from the way foods are brought from idea to product, how cooking vs raw diet with certain foods can impact the way they influence your body. Times to eat and not eat to help digestion. Metabolism and most importantly how all types of nutrients, not just carbs, effect the body and your glucose levels and learning how and what kind of insulin(s) to take to mitigate that intake. All that being said, fast forward nearly 15 years, I'm over weight, out of shape, and all the knowledge I have about nutrition and they impact it has on me isn't put to nearly as good of use as it should be. Great video man.

[@1incutheta]

I'm new here and I'm already a fan. Love your delivery. Love your little derpy plant! 😜

[@ThePowerflake]

Yeah, I cut out the Little Debbie’s completely, and set a limit on sodas. Joined the gym too. Mostly the aerobic machines: treadmill, stationary bike, etc. and a few light weight machines for upper body, mostly back.

[@sunriseshell]

Your channel is awesome, glad I found it! Love how you break complex subjects down in a simple AND interesting way.

[@grumpydudebryant]

Your vlogs present you as sincere, logical, entertaining and seemingly wise, well beyond your years! Presenting the obvious to the masses who often seem oblivious makes your perspectives and advice an "Ah, HA!" moment. Just one thing, Johnny, tell me you didn't say, "...put the car before the horse"? For historical perspective, it should be "cart" before the horse (as in horse-drawn cart). Thanks for all you do here on KZbin!

[@roadtoscratchgolf3481]

Johnny, you are absolutely correct that we should all focus on diet first because it is the most essential part of weight loss and health. The scale is quite deceiving because it can tell you that you lost weight but you have no idea if it’s fat or muscle loss, and we certainly don’t want muscle loss. Furthermore, the scale may not even show weight loss but actual weight stability or gain, which can happen when body composition starts to change. Current clothing and how they fit you before and after is a much better indicator that you’re moving in the right direction. Cheers.

[@jem5252]

Here on KZbin, I’ve learned SO much from Dr. Eric Berg and Dr. Sten Ekberg. You would like them as well because they explain in a way that you can understand and take action if you wish. But here’s my anecdotal personal experience: I’ve dieted since I was 14 years old, but back then, the focus was on calories. A few years ago, I was introduced to Keto. I learned the importance of keeping my carbs low in order to not cause an insulin spike which leads to weight and inches gain, but hunger as well as food cravings. When I’m on Keto, I’m not hungry, no cravings, and I’m not continually thinking about food. I feel calm; such a nice feeling. But if I eat the wrong carbs like wheat, grains, legumes, and fruit except for berries, that crazy intense hunger comes raging back and all I want to do is eat. When I recognize these symptoms, then I know I’ve eaten too many carbs. So then I get back on track, do some intermittent fasting, eat the correct foods (for me), and everything calms down again. It’s such a stark contrast and I appreciate having this valuable knowledge and understanding. As an older female, to lose about 9-11 pounds a month was shocking, but at the same time exhilarating. I’m grateful.

[@cpucustompowerusers5366]

New subscriber here. I would like to say thank you, first and foremost. I've only watched 2 of your videos so far, and I love the unbiased, honest approach. Please keep learning and sharing. You are appreciated!

[@triciamuse7727]

Your plant is as cool as your personality! Love it, smart cool man!!!!!

[@Lambda_Ovine]

The most success I ever had loosing weight was almost by accident. My focus went from trying to make the number on the scale smaller to simply learn to eat healthier; learn how to cook my own meals, decide for more nutritious ingredients and more control over what is on my meals, and that on its own made me put whole foods (specially veggies) at the center of everything I eat. I started loosing weight and did relatively rapidly WITHOUT ever feeling hungry (in fact, I don't think I've eaten as much volume of food as I do now that I introduced workouts about half a year ago). No calories counting, no diet, no tolerating hunger, not cutting carbs (I love my legumes and whole grain toast). It was like my body wanted to get rid of the extra fat but I didn't let it. It's been a year now and I haven't regained a single kilo back that I lost. Something interesting that happened to me is that whatever craves I had for junk food is completely gone by now, I simply do no longer have desires to eat a bag of chips or whatever, I think truly nutritious foods do that for you. Now, I do need to break my relationship with my scale, it can become obsessive and anxiety inducing to try to keep that stupid number static when you can't even fully account or control for water retention or muscle growth or who knows what else that may affect your total weight that given morning. A look up in the mirror and a measuring tape do seem like better metrics

[@cassiem3249]

Subscribed the moment I heard you mention Shawn Stevenson. I can already tell you are serious about how food impacts us and I am here for it!!

[@TheRozylass]

I wish I could find someone like you in my area to be my trainer. You're a wonderful man and give such good explanations. Keep up the great work!

[@Yolduranduran]

YES! I am working on getting to know myself now that I am in my 50s! This body us not the same. I don't even know it.

[@alogan7951]

I am inspired to make some small consecutive challenges. I have been unrealistic in depriving myself. Thank you for the point of view change.😊

[@TakeNoShift]

Your analogies are AMAZING

[@lreking8929]

So here's a thing. I've watched a couple of your videos so far, and I noticed they both had one thing in common: they end really abruptly. The traditional structure of "speaking to inform" is this (1) Tell your audience what you're going to tell them. (2) Tell them. (3) Tell your audience what you told them. Both of the videos I watched were missing this third step, and made me recheck the timeline to be sure they had actually finished instead of just stopped. I think you should consider adding that third step as a summation. It's more natural, helps drive home the points you made, and lets you create a transition to the next video. As for the content, I think it's pretty great, especially with your emphasis on the potential problems caused by processed foods. AFAICT, this is something that has generally been overlooked for decades but is finally beginning to get the light shone on it. Good work, and I'll be watching.

[@namepending155]

I'm finding you now that I'm 40 pounds lighter. lol. I think your channel is going to grow. It's nice giving a table of contents for other videos to grow our knowledge like you do and it helps your views. Lots of humor. Clean speaking style. You know what you're doing. Good stuff! I'll be checking out your other videos. I subscribed. Later.

[@catdean828]

Thanks for the straight info, the links and the books. I am a 51 yo woman with a very sedentary job and am at a ridiculous percentange of body fat. My goal is feel great and look fab.

[@chasepatterson8267]

Such an underrated channel. Always amazing and high production videos

[@empathyisonlyhuman7816]

I gotta say, I love when people refer to crash course and really anything put out by Hank and/or John Green. I've been a fan of theirs for many years now. I like the fact that you spoke about the scale. Weight as a goal can be a rough thing. For instance I'm six foot two inches tall and weight 280lbs. Due to lung and heart damage, that 280 is an obese 280. But it is also perfectly possible to be a lean 280 as a bodybuilder with loads of muscle mass and a less than one percent body fat.

[@MichaelBiebersWorld]

I learned this concept last week, and I'm completely invested in it... the ONLY exercise that positively contributes to fat loss, and works no matter what level of fitness you're at, is Sprinting! 10 sets of 15-30 second sprints, with unlimited rests in between, does more for your body than any other exercise combined! ... maybe. Do it!

[@jayfrancois2453]

Several years ago my best friend said he, "just wants to not feel embarrassed brushing his teeth without a shirt on." I really felt that. 😞

[@Groovynerdmm]

Just started on my journey to get healthier after being diagnosed with high blood pressure and pre-diabetic. Thank you for your videos, not only are they informative, and also funny and you have a real talent for this. I subscribed and I will keep watching

[@karmachameleon326]

It’s a good plant. Little spiky, maybe, but super green.

[@MB-wk3he]

Love you, Johnny, keep it up; this stuff is needed by so many, and you deliver it in the most digestible and fun way :-) Thank youuu!

[@htaehlane5868]

NLCR - Like your videos and new subscriber. I'm 61 and have maintained a 50lb weight loss for the last 3+years. Most important things are 1. diet composition (ie macros) focusing on reducing carbohydrates and emphasizing protein and natural saturated fats - our bodies can actually produce whatever carbohydrates are needed for our cells - ie no dietary requirement for carbs, 2. Meal timing - most of us eat way too frequently, spiking insulin and fat storage throughout the day. Practicing intermittent fasting daily - reducing our feeding windows to a shorter period minimize insulin and help metabolize fat throughout the day. Aside for the weight loss benefits; both of these practices vastly improve our overall metabolic health as well!

[@Titan500J]

I am so glad I subscribed to this channel!

[@allison-jane757]

Subscribed. This seems to be a great channel. You really know your stuff. I'm thinking of losing some weight as a vegan to get a more feminine figure and fit into certain outfits a little bit better. These videos are really helpful! I love your content so far!

[@NoLabCoatRequired]

So happy to hear Allison! Glad I can add some value for ya!

[@bedminster003]

You are the best thing ever. I have never commented on anything, but you made me smile and taught me a bunch of stuff at the same time. Thank you!

[@xXKisskerXx]

about the scale thing - couldn't agree more. it's only function, is to measure mass. It has no idea how fit you are, how you feel about your current looks, or your goals. Seeing a number go up - can make things feel worse, or even that the current thing you are trying - isn't working, but it also doesn't do something super important - Calculate how much of your 'weight' is Muscle vs excess fat. And muscle weighs more than fat, so when working out it is common to burn off some water weight super fast, then 'put on' weight from muscle building, when your still losing excess fat, just also gaining muscles. Those number changes hit us so much harder than they should - especially when most 'goals' are things like "Drop 60lbs" - it could be a very honest goal, and probably good for you and your heart, but going down 10, then up 2, makes you feel like 'whatever you just did' needs to stop, so you keep losing weight. Instead... i think they need to be a 1/week thing, just to 'keep tabs on' - it is simply a point of data to keep track of, with other things, that ALL TOGETHER get a better general health of you. This is how doctors use it, after all. A Doctor doesn't just look at your chart and see "ah your 230lbs, you should lose some" - they stack your 230lbs with your age, your height, an average from the nation, etc, to get an idea of 'how overweight or underweight' you are. So we need to stop treating the scale as the 'only method' to determine fitness, especially in our own homes.

[@Ebdain787]

So much to SAY!! I love that you brought up the issue of the SCALE. It is a terrible measurement tool and a terrible motivator. The scale has put more young people at peril for eating disorders and other disordered eating illnesses. I love that you talked about food processing and how the number of processes a food cycles through is an indicator of its benefit to the body. #cherriosareevil. Also, wow! Exercise and how we think of burning off food! You are so insightful and accurate. Exercise is a positive health benefit, not an intolerable calorie-burning activity. And the cherry on top (pun intended) was that the food industry exists to get us to buy the worst kind of food (fuel). What you say about phases of elimination or addition of food types to find out how the body responds from a “hey, I feel good today” measurement is so positive and healing. Thanks for the great vibe. Happy New Year to you and your fillers.

[@melanyebaggins]

I've been using Noom off and on for a few years and I agree with you, they absolutely do want my money. However I did learn a lot about my relationship with food from them, enough that I think I can use that and add it to what you taught me. They are heavy on the data (weighing yourself daily to be aware of your body's natural flux in bodyweight and why salty stuff and hormones can make it skyrocket overnight, tracking calories to attempt to reign in overeating, etc.) but I appreciated them saying those numbers don't matter as much as the non-number wins like how your clothes fit and how you feel about yourself. I still haven't been successful in bringing down my weight to where I want it though (I got partway there before COVID happened and then stress brought it all back on) but I love the idea of mini challenges to give myself concrete wins that I can build on. SMART goals rather than number crunching. Thank you for this. Also, the plant looks great where it is 😊

[@meandmyEV]

I really love your channel and it seems like your number of subscribers has doubled since I started watching just a few day ago. I am heavy but the funny part is that I have read some of the books you recommend. I KNOW the way I should be eating but I don't like most foods that are good for me and I love stuff that is processed. It is hard for me to regularly eat unprocessed food without feeling like I am depriving myself. After watching your video, I am feeling inspired to set a very short term goal of two weeks where I will not eat any processed food (or at least minimize it as much as possible). To make it easier, I will lean heavily on proteins and salad until I can integrate more vegetables into my diet. I have exercised for years and I agree with you that you cannot wipe out bad eating with exercise in terms of weight loss. That said, my body, as heavy as it is, feels a million times worse when I don't exercise. I get winded easily and start to feel ill a lot when I go a couple of weeks without exercise. I have noticed thought that as I have gotten older, my capacity for exercise has diminished and I am finally realizing that the benefit I am getting from exercise is going to continue to diminish unless I can get my eating on track.

[@robhupfer4146]

You are so fun to listen to and practical, thank you so much for your refreshing truth and realistic look at things.

[@scholl732]

Johnny, your content is so informative, fun and funny! Want to watch it all!!

[@TakeNoShift]

Straight out of highschool i was 220lbs, I'm around 5'9", broad shoulders, wide hips, thick neck, I'm just built bigger, but that 220 was still too much at the time. Maybe not even a month after graduating I had surgery on my left foot to correct hypermobility that was causing a horrible bunion, and I have the same issue in my right foot still awaiting surger. After that surgery I was 250-255 and still am. I have been almost completely sedentary, still waiting on my next surgery. I have been finding it hard to stay motivated and do my stretches (recovery from surgery) and I feel stuck and unable to be active and eat healthy as I'm dependant on my parents still and have almost no healthy options for food besides eating eggs and broccoli everyday which would be torture. My right foot pain and my neglecting my left foot stretches means I can't really be active without horrible pain in my feet that eventually shoots up my legs. I've been very depressed and feel useless for being 19 and unemployed. My parents were easy on me about finding a job after my surgery but recently my parents (who are usually all very supportive) keep making comments about me needing to get a job despite knowing my situation. It's degrading and it makes me feel horrible for being a burden on everyone. My surgeries even after insurance are expensive and we are already tight on money. I can't leave the house as I live a mile out from the nearest business (which is a Dominos pizza, not an option with my feet) and I don't have a license (too expensive for insurance, thx Florida) and can't pay for registration or insurance. I'm not sure what I can do. I'm nearly 20 and I have done nothing with my life thanks to my feet and my second surgery being delayed for so long. I feel completely stuck. I'm sorry for the huge rant, if anyone even read it. I just needed to vent my woes and frustrations. Sorry.

[@barbara4111]

You have a lot of challenges at the moment so go easy on yourself. As someone said in one of the comments, just keep trying, whether that means watching helpful videos like this one or doing those stretches for your foot. It may not seem like much, but that's the most beneficial thing you can do right now. You have one big thing on your side--youth. Being young means your body is more responsive to your efforts to be healthy. So wait for your surgery and in the meantime, if there are things that you enjoy, seek them out. Talk to people. Depression is a beast. It makes you feel like you don't want to do things or be with people, but that's exactly what will help you lift the curtain of sadness. I wish you good luck with your surgery and good things in life. It sounds like you have good parents, one of the best assets a person can have.

[@ladykilgore2337]

I love your little plant co-star. Very charismatic. ^_^ This is the second video of yours I've watched and I really love your style! Thus, I have bestowed upon you my subscription. Thanks for making educational videos super fun while being exceptionally informative!

[@evelazaroloyer4760]

I'm a fan of the foreground plant too 🪴

[@TheMysticvixen]

I just found your videos and I love them! You’re to the point in a fun no nonsense way! Thanks Johnny! 💕

[@ryusaikou1604]

Caught this video near the end of my little weight loss journey, 110 lbs down, 15 to go. Most of what you said does indeed apply even if I didn't use this info specifically. I had a bit of an eating disorder where being full... or what i would now consider uncomfortably full worked like an anxiety medication. I didn't feel good unless my stomach was at capacity or even over it. My challenges were specific to my problems. I needed to break up with food, using Intermittent fasting and only eating whole food that was specific to my macros with no regard for anything else. I was able to grow from that knowledge and build a better diet that leaves me in a deficit to lose weight while still eating food i like, even if it means some of my meals are a bit unhinged to stay at a 1k deficit.

[@aaronmendoza9232]

I weight 270 pounds and i wanna start losing weight. Thanks for the start

[@rykbrown1893]

The fact that you admit when you're wrong puts you head and shoulders above most.

[@evelazaroloyer4760]

I don't often like and comment. But frfr. You're Videos Are Immaculate.

[@barbararowley6077]

One of my pet bugbears : calories. We don’t combust food, but that’s literally how the potential energy content of food is measured. And your plant looks happy and healthy. Definitely deserves to be a foreground plant.

[@doomersnek3878]

I've lost 58lbs, which I started at 233lbs and now around 175lbs. I do use weight as a measurement to get a good idea of my progress, which I do mostly want to loose body fat. The majority of my weight does come from the bodyfat I have on myself, thus why I have some numerical measuring to get a good idea of progress. I also count calories and limiting myself because it is a basic understanding of how to lose body fat and it has worked out very well for what I want. Mostly I want to be skinner, but also to increase the glute muscle development for obvious reasons. That being, slim thicc. When I get around to 140lbs or 130lbs, I will do a body recomp to maximize bodyfat loss and increase muscle development in where I want it, the glutes and thighs. However, right now I want to get at least to 150lbs because that was my original goal when I was at 161lbs back in 2017 as 16 year old high schooler. My issues with weight gain mostly came from how I dealt with depression, just eating food because it made me feel a temporary satisfaction. Of course it didn't work back then, but now I'm out on my own and got a lot better control over myself. I can mostly give thanks to my bf who has helped me out a lot through this journey. As for how I eat, I do focus on how many calories I eat and what I exactly eat. I currently aim at a 1,500 - 1,800 calorie intake while my daily burned calories have been around 3,000. I have a Fitbit to help me count burned calories, but I don't use it to fully rely on because I'm more so focused on the results without causing mental function issues. To get this, I make sure I eat generally healthier foods and eat food when I only need to. The specific foods I eat, I don't care too much about what my protein, fat and carb intake is but rather to focus on eating generally healthy foods. So while I do eat bread and a bran cereal, I actually eat whole wheat bread and corn bran for getting insoluble fiber for my diet. I also take soluble fiber supplements to help with softening up fecal matter, which also helps with reducing LDL. I consider those foods healthy because they serve a specific function, but I do want to make my own whole wheat bread, and bread in general, to best optimize what is exactly in my food. This especially is so I can make an anabolic bread to increase in protein for when I do my body recomp, since I will need to increase said protein. Aside from bread and cereal, I have eggs for lunch and homemade food I make from raw ingredients for dinner. For example, for burgers, I will pick out the meat myself and make it, rather than going to McDonalds, or I will make a steak & rice meal I have personally made. Being able to have more control over my body and diet has helped me in the long term for dealing with depression and how I view my body. I personally want to get a body where its a lot more slim thicc feminine, especially to take advantage of my naturally thicker thighs and glute muscles. I have a long way to go in order to decrease body fat to get a flat belly, but I will say I have felt a lot better going from 230lbs to now 175lbs! I got 25lbs to go for my original goal, but I will then go down to 140lbs. That is likely when I will start doing body recomp, unless I'm not exactly satisfied with the starting body fat for that weight then I'll see about 135lbs or 130lbs. However, I don't want to have underweight issues which is why 140lbs might be good for me as an adult male.

[@maskeno]

I'm nearly at the end of my weight loss journey, but a lot of this tracks. One of the most frustrating things about the current fitness scene is that all anyone seems to preach is CICO. It's like giving someone a guitar and telling them to figure out how to play. You technically can learn that way, but it's going to frustrate the vast majority who try it because they don't know how to play guitar. You need to appreciate the nuances. What foods do what. Why are you avoiding processed foods? What happens if you don't? (Poor appetite control, etc.) Train your brain the way you'd train yourself to play guitar. You learn the basics first. There's a reason 95% of people who lost drastic weight put it back on. It's more nuanced than just calories in, calories out. There's the entire brain element to figure out too. How do you convince your brain to stay on the diet? How do you make sure you stay in control of your goals and expectations. It takes a deep dive to figure that out. Simply restricting calories is fundamental to weight loss, but it's not the only thing that goes into it, and will set you up for failure approximately 95% of the time. I'm 6'2, I started at 368. Today I weigh 203 with 20% body fat. The end goal is 205 with 15%, but that's a whole other journey. I can only even consider that journey because I was able to really break into the nuances of nutrition and understand my body, glp-1 agonists helped too, full disclosure. Once I shut my brain up about food for just a little while, rewiring my brain to my new diet was a lot easier. Now I'm good off them. The tips in this video are all things I sort of figured out during, and are pretty spot on. Learn your body, the rest will follow with persistence and training.

[@politereminder6284]

I'm fixing my relationship with food and reverse dieting. I love it, and I am losing inches due to a fixed metabolism

[@crystalpieper3533]

Thank you for the info, I stumbled upon your channel just recently and I love the plant in the foreground. Also great content.

[@MegaManNetworkOfCourse]

This is good advice for quitting smoking. Acceptable challenges are the way to go. Good shit! Also, plant is nice

[@the88thdarcstar]

The last few years I've been changing my life style diet to match the seasons and eat more seasonal foods

[@dakotavanlinden4068]

I love your indepth (yet somehow still quick) take on getting healthy. You are the trainer I wish I had at my gym. Don't get me wrong they are nice, but you seem nice and KNOWLEDGABLE.