5 Fat Loss Tips That Will Change Your Life

#IvanaChapman #fatloss #fatlosstips
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5 FAT LOSS TIPS THAT WILL CHANGE YOUR LIFE // In this video, you’ll learn how to lose fat when you’re been struggling.
I’m sharing these 5 fat loss tips to change your life. These are 5 ways to lose fat.
I'll also tell you how a couple of these fat loss tips changed MY life. I went from yo-yo dieting and struggling with the same 15 pounds or so to enjoying my favourite foods and still staying lean.
Try all of these tips and see how they work for you.
References:
having more lean mass reduces your cardiometabolic risk
pubmed.ncbi.nl...
Mechanism of increased risk of insulin resistance in aging skeletal muscle dmsjournal.bio....
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@IvanaChapman]

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[@milphoenix91]

1 - Strength training, 2 - Have enough protein, 3 - Walk/move more, 4 - Get enough sleep, 5 - Reduce alcohol and processed food.

[@scooter5940]

I don’t know why you don’t have more subscribers- you are so spot on and realistic with your videos. I’m 59, and transitioning to retiring full time at the end of the year. I ramped up my walking about 14 months ago, to the point where I have averaged over 20,000 steps daily over the past 12 months. About a year ago, my youngest son began dragging me to the gym, where I now train with weights for an hour or so roughly every other day. I dropped 40 pounds in about 9 months, to about 180 (I’m 5-10), a weight I have not touched since I was in my late 30’s. Now, my weight loss has stalled, because as you know, your body makes it harder for you as you get leaner, but I know how to get rid of the last 10 pounds (it’s being more disciplined in eating and drinking). So much appreciate your realism. I don’t want a life where I am healthy and look great, but can’t have a piece of birthday cake, or share a dessert at a fancy restaurant, or enjoy homemade bread, or ice cream, or a glass or two of wine. It’s just a question of making those things less frequent and in less quantity - moderation - like so many other things in life.

[@geraldpolymath]

Funny, everyone that just lift weights thinks cardio is bad for you. I lift weights and am a jogger too. So my muscles are good and my heart shines. Don't let the weight lifting gurus steer you away from cardio. Cardio is hated by weight lifters. 🤣

[@IvanaChapman]

Many lifters, yes, but certainly not all. I strongly believe in a combination of weights and cardio.

[@jba8852]

I enjoy cardio from the release of endorphins and running outside is good for mental clarity and as well losing weight

[@YouTub3r]

Im female, and lift but I love cardio, I do it once or twice a week but I sprint on 10/11mph. Love the versatility!

[@mommabear5059]

My biggest problem, BY FAR, when it comes to my health/fitness/weight loss is not getting enough sleep. Ever since menopause, it’s been a real problem.

[@christinelamb1167]

That's my biggest problem, too! I am "in bed" for 8 hours every night, but I'm not actually sleeping for 8 hours. It takes me quite a while to fall asleep, and I wake up frequently during the night ( at least once and hour). I also wake up in the early AM hours (around 4 to 4:30 AM), and toss and turn until 6:30 when I need to get up. This has been ever since perimenopause in my mid-40s, until now in complete menpause for 4 years (now age 60). Before peri- and menopause, I always slept like a baby. Now, it's insomnia every single night!

[@IvanaChapman]

Thanks for watching! Have you tried all these fat loss tips? How have they worked for you? ⬇

[@beholdgraphics]

Hello dear! thank you for sharing these tips. Also, showing your own life experience. Something that I need to add to my routine is strength training. I agree with you. When I feel more active, I have fewer cravings and eat less. I have a question: How do you keep active or exercise on days you don't feel good? Like when you got a cold, feel sick for some reason, or during "those days" of the month? What happens to me is I get very discouraged during days like that, and I have constantly started over again. I'd appreciate tips in this direction. Again, thank you for your time and these great tips!!!👏👏👏

[@IvanaChapman]

Glad you like the tips! 😊 Generally when I'm not feeling great, I tend to just go for a walk outside. Usually that makes me feel a bit better and at least keep the momentum going for my other workouts. Or I'll just do a light, shorter session with exercises I enjoy. And if I'm really sick...I just rest. It's also important to eat well and drink enough liquids during times when you're not at your best. Turning too much to comfort foods generally makes you feel worse afterwards.

[@mollymaee]

I have been binging on your videos tonight. I’m glad that you mentioned your son. I just had my baby 6 months ago and I’m hopeful I’ll look as good as you soon! Your advice is simple and not over complicated like some of these other fit experts. Ty!

[@IvanaChapman]

Thank you so much! ❤ Congrats mama! Don't feel the need to rush your progress...we all go at our own pace after having a baby.

[@momfit2011]

Sensible and realistic.

[@IvanaChapman]

Thank you! Two words I try to live by. 😊

[@gct1913]

Wow, so much great info packed up in one video. I need to watch this 3x to absorb it all. I know I will continue to refer back to this one!

[@IvanaChapman]

So glad you liked it! 😊

[@Nocturnal_Lorena]

What supplements do you take? Would love a video on that! I love how your skin glows!

[@vr9345]

Everything you explained is absolutely on point. Thank you for making excellent content.

[@IvanaChapman]

So glad the video was helpful. 😊

[@CamEstela]

Just discovered your channel I love how informative and realistic you are Thank you

[@fishmut]

Wow Ivana your total look in your body change transformation is amazing you look so good , muscular ,fit , healthy from your 30 pound over weight prior , you glow , eyes are beautiful and clear , really great information , liked and subscribed , will be checking your other videos out , thank you so much for sharing .💐 🙏

[@IvanaChapman]

Thank you. 😊

[@lindabradley1054]

I love your honesty!

[@alysezarger3320]

Love, love your videos they are so informative. Thank you for that. I just wanted to know I am eating whole food mainly but sometimes I struggle with consistency and not being mindful. Any tips on how to curve my appetite from sabotaging my fat loss.

[@cetre1725]

These tips are super helpful! Thank you

[@IvanaChapman]

You're very welcome! 😊

[@kahaaerosports]

Great tips. I have to remind myself of keeping treat foods as exactly that...not something I can eat a lot in one sitting :)

[@IvanaChapman]

For sure! Enjoy (dare I say!) in moderation.

[@cabanaho]

At around 5 minutes you talk about eating ice cream and other treats, but being able to control your appetite and eating them in less quantities. I feel like many of us have a beast within us that has a voracious appetite and is waiting to be released. Once that ice cream hits my tongue it's super hard for me to just be happy with that spoonful or cup. The beast inside me wants to have the whole thing. Are you saying that increasing your protein intake helped with this? Really want to know how you can change your eating behavior and control the urge to eat the treats without completely cutting it out of our lives, because that's kind of unrealistic.

[@IvanaChapman]

Part of it is physiological (adding protein and other satisfying foods) and part of it is psychological. You view it as a "beast", but that's your idea of it. As long as you perceive it that way you'll have a hard time overcoming it. It's really just the accumulation of your personal experiences and habits over the long term. I've worked with many clients to overcome these issues, but it takes time, patience, and believing that it's possible.

[@cabanaho]

@@IvanaChapmanthanks and update so far on my journey I AM learning to control my appetite. I am losing weight and working out to put on muscle all while cutting down on my caloric intake but enjoying comfort foods (for me it’s been bread/rice, cookies and Starbucks lattes). It’s been tough but I’m not as afraid to take in small amounts of comfort food and keeping my overall intake under control. I make adjustments when I over eat over the course of the next few days. Thanks for your motivating and no nonsense video. I attribute my changes to videos like yours and using an app to track my eating and calories, as well as weight lifting 2 - 3 times a week. I will be adding more walking to my daily routine for my next goal but it feels good to finally start learning to have a healthy relationship with food 😂

[@k8nduke]

​@@cabanaho Many years ago, I read a book called "Potatoes, Not Prozac". I came across it again this year, reread her revised version and this time, it hit home. Sugar sensitive bodies, I'm it! My whole family is IT. Ivana has an amazing will power and can enjoy small amounts. I realized this year I had to quit sugar like an alcoholic quits alcohol. I cried the day I made the choice and believe it or not, I haven't had a craving since!! Like Ivana said, it's psychological. If I was able to kick sugar, so can anyone. 2 whole months today actually! (Had a small piece of my son's birthday cake during that time lol) May not seem like a lot of time, but I have 2 teens at home, go out with friends and family and still enjoy life, even more actually! I just say, I don't eat sugar, to myself or anyone who insists I have a piece or an icecream cone or a glass of wine or whatever. My son would say: you're taking us out for icecream and you won't have any??! Yup, I don't need it. They've been most encouraging after realizing I was really serious about this! I bought an entry vitamix and it changed my whole daily food intake. The only thing I keep track of is my protein intake and some days, I still fall a little short. Joint pain is gone, headaches are gone, energy is up, mood is more stable! It's so worth it!! What did it for me is the pains. I realized if I don't make changes, I won't age well and that was unacceptable to me. Also check out the glucose goddess ❤ and Dr Perlmutter Ivana, thank you so much for your generous advice and content. I found you first while researching tva exercises and was blown away by your physique and person as a whole. You're helping me stay on track and I look forward to looking as good as you one day!! ❤💐❤️

[@401SNelson]

When calculating calorie intake: My metabolic resting rate is 2674 calories a day. - I am bicycling to and from work just under 1000 calories a day (calculated with heart rate monitor, power meter, speed and cadence data). - I weight train for about an hour a day around 300 calories. - Currently I am aiming to eat around 2674 calories a day. I am not losing weight but do see some fat loss but not much. I am wondering if I am in starvation mode and my body is holding onto the fat. Question is should I include exercise calories and eat around 3600 calories a day? or up my calories by 250 or 500 and try that? Thank you in advance.

[@rickynaidoo2921]

Thank you.

[@IvanaChapman]

You’re welcome 😊

[@kali-ray8058]

Thank you!!

[@iriseiselt934]

Thanks 🙏 For your very nice video 🙏🙏🙏 Iam 1,71 cm & Iam 88 kilos 🥲🥲🥲 Can hardly loos any weight 🥲🥲🥲 Will try the leek soup 😅😅😅 Greetings from Germany 🇩🇪

[@IvanaChapman]

Leek soup? Don’t remember recommending that. 🤔

[@stuffstuffstuffyay]

Higher protein milk you said? What is that ? 😊 Also, I’ve got my bell on for your vids because out of alllll the fitness people I follow you have the most similar frame to me. (Im at a slight calorie over, and am getting a bit too chunky with my weight training- and I don’t like it. Just need to lean about 7 lbs off and it will be fine again I think.

[@davidst2668]

How is your cholesterol levels with the dairy, eggs and other protein foods you consume? My doctor says I have high levels and have to be on stricken diet. What are your thoughts?

[@IvanaChapman]

Protein doesn’t raise cholesterol levels, so that’s not really an issue. It’s possible that people may run into problems if they’re choosing higher fat protein sources. Lower fat dairy also shouldn’t be an issue. What has your doctor recommended?

[@davidst2668]

@@IvanaChapman Thanks, but doc recommended strict diet and hormone medicine, which I don’t want to take. Weight wise- am just 10 kg over my ideal weight.

[@IvanaChapman]

What do you mean by "strict diet"?

[@thedoppelmayr]

When you talk about protein and specifically thermogenic does that include whey protein as well, thanks 😊

[@IvanaChapman]

Yes it does!

[@thedoppelmayr]

@@IvanaChapman thanks 😊

[@rawan9426]

I dont think that you were bad before , in fact i think you were beautiful in an amazing way , you look nice now as well but why you thought you were bad in first place

[@PrismYuuzuki]

When I see walk more as a recommendation it makes me sad, because I’m a wheelchair user. 😅

[@lynneholden6216]

I have bursitis in my shoulders, what can I do for that?

[@IvanaChapman]

It’s best to talk to a physical therapist

[@edersilvarodrigues]

Obrigado 🥰🥰🥰🥰🥰🥰🥰🥰

[@nataliaspinelli9747]

Can you talk about petite women please 🙏

[@dental257]

what type of shoes are those that you're wearing? Trainers or?

[@IvanaChapman]

Those are Nike metcon. They're considered training shoes for the gym. But anything relatively flat and not too cushiony (running shoes aren't ideal) is good for weight training.

[@marcuswelby9601]

Wow what a beauty.

[@elfwriterbluemoon2244]

🧡 I need to lose 70 pounds, help me

[@IvanaChapman]

Lots of content here on my channel!

[@elfwriterbluemoon2244]

@@IvanaChapman I do not understand..even on liquid diet.... I barely lose weight..and if I eat gain everything back

[@IvanaChapman]

Please see a doctor

[@elfwriterbluemoon2244]

@@IvanaChapman doctor say only count calories..not helping much

[@Quizzical_nonsense]

What are your thoughts on supplementing with vitamin b1 to some of your viewers who are athletes/athletic but also single and in the single scene with people who like to party on the weekends rather than stretch or do mobility exercises?

[@IvanaChapman]

I really don’t know what you’re saying here.

[@Quizzical_nonsense]

@@IvanaChapman I think I was trying to tend a bit too much to demographic versus a good topic to discuss, vitamin b1 alongside dieting what would be your best advice that you can come up with in regards to it

[@IvanaChapman]

Vitamin B1 deficiency isn’t common in the developed world so I don’t see any need for supplementation.

[@Quizzical_nonsense]

@@IvanaChapman Hey, I thought I'd ask because of the fat loss content and that I would gather info on what you think of the vitamin really needed with alcoholics and how that stuff feeds into fat gain and misunderstandings of losing fat and keeping it off and getting toward a healthier lifestyle and most of all keeping it plus keeping it together

[@hala3138]

Didn’t worked for me at all , I’m so confused why all of you keeps saying that strength workout is better than cardio , I didn’t lose fat and my size didn’t change at all , yes I become stronger but still fat.

[@IvanaChapman]

I didn’t say that strength training is better than cardio. There are benefits to both. I have a video coming up where I address why you haven’t lost weight with weight training. Nutrition will provide 80-90% of your weight loss result, so you’ll need to reduce the calories you’re eating to lose weight (and build muscle). I have other videos that discuss this in more detail. Hope that helps!

[@IvanaChapman]

Here's the video I was talking about: kzbin.info/www/bejne/jqPLmpJpp9KHrpI

[@sandypluss5017]

Hmmmm, so when you mention an extra approx 50 cals if you have more muscle mass- is that meant to be per day/per hour?!?!? What?!?!? Haha kinda an insignificant number when not put into context. Thanks :-)

[@IvanaChapman]

Yes, only about 50 additional calories per day. And that would be about 5 pounds of muscle gain. It’s estimated that RMR will increase about 10 calories a day for every pound of muscle gained. Nothing to get excited about! 😂 Which is why I mentioned the other benefits of having more muscle and less fat…it adds up eventually!

[@sandypluss5017]

@@IvanaChapman 😂😂yeah that's quite a lousy amount really considering how hard it is to actually build a pound of muscle!!!!

[@IvanaChapman]

Exactly!