The secrets explained 1. Extend your first meal to later in the day 2. Reduce liquid calories(sodas, juices etc) 3. Keep your self busy rather than being idle 4. Walk 10,000 steps everyday 5. Embrace hunger coz hunger= fat loss 6. Fat loss takes time dont try to super speed up the process. It is not effective longterm. Hope the summary saves you the 9:33 minutes. Lol 😊
@halil-14854 ай бұрын
thx iam doing all these things allready so u saved my time!!
@garyslaughter99234 ай бұрын
Thanks. It did.
@thearkigamer92754 ай бұрын
Thanks! but i'd rather watch the whole video to give him a credit on sharing all these things and explaining it whole heartedly
@iLastStar4 ай бұрын
@@thearkigamer9275 yeah you can do that lol but summaries are still good.
@Blinkers2007GameDev4 ай бұрын
Thank you
@dvrtmc4 ай бұрын
"Embrace hunger" - this is pure gold.
@MrSebboxxx3 ай бұрын
hunger makes me nervous
@pro-hz7kx26 күн бұрын
lol hunger leads to stress and stress leads to burnout, you need to take breaks in between or balance it out a bit, the hardest part is not gaining it all back once you lose it
@dvrtmc26 күн бұрын
@@pro-hz7kx I agree. Every one of us should take any advice with a grain of salt, and make them their own. In my experience, prolonged fasting periods are OK as long as they don't hinder me from doing something important. E.g. if I'm chilling or traveling, and don't need extra brain power, hunger is more than acceptable. Otherwise, if I see it's hurting my ability to focus, I'll eat something. As simple as that!
@BenBoiy4 ай бұрын
Few comments saying this is the same content. But honestly I don’t mind hearing the same message again, it keeps me on track and in check listening to this on my way to the gym. People need to realise fitness is simple, and most of it comes down to repeating the same thing over and over!
@toddsouter3 ай бұрын
Absolutely agree, too many ppl over complicate fitness and influencers on social media take advantage of peoples lack of knowledge and those looking for the ‘quick and easy’ fix.
@WiredLain_3 ай бұрын
@@toddsouteralso a lot of people may not have seen the first video and genuinely want tips for weight loss. i don’t rly think it’s a bad thing, it just gives more opportunity for ppl to be healthy.
@GymGarageMan4 ай бұрын
Inspirational! Was called too old at 50! Started training in crumbling garage doing mainly bodyweight exercises got ripped af at 53 years old!!!
@CatGirl-ny8dw4 ай бұрын
Just checked your channel garageman brutal training keep it up grandpa💪
@Enbyous13134 ай бұрын
Since April 2022 I’ve gone down from 240lbs to 150lbs. Your videos about a year ago were very helpful, still love coming back from time to time to get some helpful motivation.
@nuhuhassan40904 ай бұрын
Wow! 👏👏👏👏👏
@Alexwolf52314 ай бұрын
Wait this was almost exactly when I started. Peaked at 240 around the same time, currently 163. Finally got a good gym regiment too; that started and stopped a couple times, but a consistent calorie deficit kept me from back pedaling too much in the middle. Nice to read about someone who was doing a similar thing at a similar time.
@Enbyous13134 ай бұрын
@@Alexwolf5231 great job!
@Lucerne134 ай бұрын
Total common sense and delivered in a calm, positive and intelligent way.
@whitehair45384 ай бұрын
I want to thank you Wanhee I have lost 20 pounds in 1 month and 2 weeks. Your videos help me a lot.
@wickedfreestyle1024 ай бұрын
only 1 secret : calorie deficit, end of the video, after u got ur desired body fat percentage, maintain calories,no more deficit 💀
@Ftreptp4 ай бұрын
Calorie deficit is definitely the key for weight loss but some some people in the awkward skinny fat zone calorie deficit does not solve high body fat ratio, lean bulking with resistance training can be better in the long run
@prod.kashkari30754 ай бұрын
I just get so hungry bro
@gyandeepdas73274 ай бұрын
Actually the real secret is discipline.
@wickedfreestyle1024 ай бұрын
@@prod.kashkari3075 hunger doesn't mean you have to eat , it's just a feeling that goes away,you can literally go without food for a whole month, what's half a day gonna gonna do to you
@prod.kashkari30754 ай бұрын
@@wickedfreestyle102 what do you do during hunger cravings then
@Iukrative4 ай бұрын
Your channel is literally the best health and fitness channel out there. I wholeheartedly vouch for your ideas after having found success discovering them on my own journey
@thefilipinojoe3 ай бұрын
I get up between 4 to 5 AM, am in the gym by 5:30 AM, eat soon after I get home from my workout, about 7:30AM, 3-4 eggs, bread, and eat my next/last meal as early as 2pm, and don’t get hungry or need to eat again. I go to bed around 8pm. In the past, I struggled with a little extra weight, but now it’s slowly coming off. I just had to realize that I don’t need as much food as other people. I’ve been working out daily for a few months now, rarely miss, and I don’t plan to ever quit. I’m anxious to see what I look like after a few more months.
@ForGrandadAnders4 ай бұрын
Mann I have done a lot of research and it always comes down to every point that you had made, the foods that are readily available are designed to make us hungry every four hours… to be addicted!! I greatly appreciate the effort you put in to teach everyone how to live a healthy, strong and long life! 💪🏼✊🏼👊🏼
@abrahamsteinberg8374Ай бұрын
Corporations yeah
@ruckenqualbeenden8973 ай бұрын
not another clown who promises the impossible but a guy who has lived through what he tells us about and who knows more dimensions in life than just "pumpin' in the gym". A real, sincere help! Txs a lot!
@possibly_a_sign_from_GodАй бұрын
This is the most useful video I've found about losing body fat thank you!
@PuzzlePlaygroundShortVideos4 ай бұрын
Finally someone that actually gives good advice
@MrJloon74 ай бұрын
At least he is consistent, he practices what he teaches. He giving gems based on knowledge he acquired from his journey which is different for everyone. I’m sure some of don’t mind the repeat in some advice, these videos are also introducing new viewers who probably have not seen his content before. At the end of day this man has a life of his own but is using his time to help people who are stuck in their journey. Grab a pen and paper write down things that will sit well with you and get to work.
@gaddaitherage82044 ай бұрын
You’re so right about the last point. Fat loss isn’t the goal. Change of lifestyle is. Fat loss is only the major bonuses from changing your life style. For those who can afford a trainer, it worked wonders for me. Sometimes I find myself wanting to skip a day but then I already made the appointment and don’t want to flake out. Even if I have meetings that takes over the regular workout hour I try my hardest to find an alternate time. Best yet I just sho w up and don’t have to think much. Just take on the challenge put in front of me and I’ll leave he gym happy I’ve done it. Also if it weren’t for my trainer I can easily talk myself into skipping leg days 😂 I’ve got a lot of hate for recommending this but it kept me working out 5 days a week for last 5 years.
@AJ-jg7xfАй бұрын
you are absolutely my hyung by now bro lol. the burned out after pushing yourself, the bounce back after pushing yourself too hard is so true, thank you wanhee. i'll try this "the slower, the better"
@sahilshah44763 ай бұрын
This is the way.
@jonathans20552 ай бұрын
6:07 😂😂 im dying, many ppl be stressing about this too
@cameronswift79894 ай бұрын
I love you talking about diet, but it would be cool to see some workout routines, how to plan it through the week and make the most of your time maybe some quick stuff you can do at home when you only have half a hour
@mkwc4 ай бұрын
Wanhee I have been watching a bunch of your older videos and now watching this newer one and I’ve gotta say you’re looking so good, handsome and healthy!! Amazing work and thank you for your content. Awesome + real advice
@g-uy9me4 ай бұрын
In my experience, maybe exercising less could work, because you won't be as hungry. I feel like the more I exercise, the more hungry I am during the day, and can binge eat. Also, embracing your hunger is a good idea like you said.
@acey82744 ай бұрын
If you want to be skinny with no muscles
@findingyuri54673 ай бұрын
This is honestly such a good video with actual information!
@positivehappyy4 ай бұрын
I agree with everything here, only 2 months in I'm down 30lbs already from 310, just doing walking every other day mixed with a little bit of jogging, and staying in a deficit, it's all you need
@marcalexgrueso70944 ай бұрын
Thanks bro I will use this as my motivation for my glow up this 2024.
@MrLincoln073 ай бұрын
Very well said . Will do. Thanks and cheers from NYC!!
@AhmadNurzidRosli2 ай бұрын
I find that this shift in mindset is really useful and works well. Thank you 😇
@edinger19784 ай бұрын
If you get up at 8 a.m. fasting is easy. Try getting up at 5 a.m., like I do, or 6 a.m., like many people do. In that case, lunchtime is not a mere 4-5 hours away but a dreadful 6-7 hours away.
@sgt.morninwood66604 ай бұрын
This is so true. I get up at 3:30 for cardio and don't eat lunch until 11:30 and by 1000 I am dying lol
@Czechbound3 ай бұрын
Great advice. For me, eating protein heavy meals means that I feel very full and consequently eat less. That helps a lot. And I don't do cheat meals/ days : it takes about a week after my last bad meal/ snack to lose any thoughts of wanting one. And yes, walking is great - but at a pace that means I could chat in short sentences, but not sing a song. After 3 weeks of daily walking I get to 11km in 90 minutes. Doing that I drop 0.5kg to 0.75kg week in, week out for 8 weeks and then it plateaus. At that stage I add in intervals of jogging to get my heart rate up to train the heart for longevity. Travelling for work is the killer of this routine, and my weight will creep back up due to lack of training intensity. Otherwise, I can maintain 15% all day long. In my 20's I was 10% bf without even trying. But now in my mid-50's, I have to eat healthily and consciously work out. All the best and greetings from Prague. CZ
@choiiii182 ай бұрын
This is definitely accurate but then again we are all unique in many ways there is no harm in trying this. I've been doing this 6 Secrets to Lower Body Fat (not exactly the same but the idea is there) twice already and It really works for me. I am doing it now for the 3rd time.
@RhettsRides4 ай бұрын
Love your channel bro. Cold hard facts. Former US Marine here respect to the ROK military 🤘🏼
@Tomino5554 ай бұрын
Genuine value. Props to the style of your content
@Timzhil3 ай бұрын
Amazing advice, amazing approach! Great video man! Cant wait to try
@DjBaapreB3 ай бұрын
Number 5 is difficult to combine with work, because it is difficult to focus when you feel hungry
@kyledan45554 ай бұрын
Tracking everything and being aware of your calorie intake for me is the easier step to losing weight. It’s hard to go over your calorie goals if you are constantly aware of how much you ate. Also eating foods that have volume like fruits helps if you still feel hungry.
@GUNPLAOFEL4 ай бұрын
This is quite the answer that I'm looking for. I'm an athlete and normally I lose fat, but since I work I don't have a lot of time to workout or do cardio. I really wanna do practice and work out but I can't because of the early wake-up and early to-sleep routine that messed up my training schedule. I'm in shock about my belly fat but since I watched your video I'm going to adjust this in daily life. Because I want to train but I cant and I know to practise hard I don't have the energy because of work. But this is gonna help me slowly.
@user-bv7mk8id5t4 ай бұрын
The last part is the truest of them all, that and liquid calories! I was on a fitness path for the last 3+ yrs. When I first started out I decided to take my time on the weight and fat loss this time. I didn’t need to lose that much weight though, but I needed to lose fat, I took my time and it worked! It did get frustrating with the weight loss because it took almost 3 months to get to my weight goals (and it really wasn’t a lot). The fat loss took even longer! But I was able to maintain it. As a friend of ours took a week or 2 to get to his weight goals and he gained it back quick and more! I am still on my fitness path, but now hormones are taking over. I have to be on a treatment for 5 yrs and my mid section is not going anywhere, I was losing fat before but now it’s just there. It’s very frustrating. I have to be on an even more caloric deficit to maintain my hard work and I don’t like it. So what about that? Hormone change due to treatment, or being middle age / or both? 🙃 Best
@wildansadi2404 ай бұрын
When I work so hard, I need big pack of doritos beside me😂
@isaacgardens59264 ай бұрын
all the love from Pakistan Wanhee. I love the aesthetic of your video's. Peak authenticity
@mariusjosipovic89534 ай бұрын
I'm Pakistani from UK, really good to see here you bhai 👍🏼
@gnithish42183 ай бұрын
WHAAAT DA HELLL, you literally had 12k followers when i subscribed, the growth!!! damn man
@Sean-Conway4 ай бұрын
3:47 “my mother at the time” bro how many moms you got???😂😂😂
@jerome80274 ай бұрын
Merci Wanhee pour ces précieux conseils 👍
@PrivateTouch4 ай бұрын
The best method is just strength-training imo, building muscle is the best way - since you fill the "empty" space and lose even more body-fat because muscle burns more fat the more you have.
@mobiledevice14992 ай бұрын
Great advice!
@ya94123 ай бұрын
Thx mate - good stuff
@HenriKr08_14 ай бұрын
Please make more vlogs, cooking volgs and stuff like that
@pesoff4 ай бұрын
Everything you said about intermittent fasting is true. I train a lot and I do it every day, hitting the gym is absolutely no problem at all. I've even run half-marathons on an empty stomach easily. And people be like: "OMG how do you manage, I could never train without food in my stomach, bla bla bla". Yes you could. You just don't have it in you to push yourself like that and discover what your body can actually do.
@YK-mn2nd3 ай бұрын
Thank you!!!
@behzadsarabi37252 ай бұрын
Men I love you. Thankyou for this ❤
@_dpmusic14 ай бұрын
Great video man! I really liked how you reframed hunger into fat loss. I've never heard someone say that before. And I agree on walking 10k steps/day. I did that for a year and lost 40lbs. I had a job in a warehouse last yr which also helped me reach that daily count. Rn, I'm working a remote office job and I avg 6k but I know I need to reach 10k as a non negotiable. I'm not sure on the pushing back breakfast though. I've always heard that breakfast should be the biggest meal of the day, with lunch and dinner being progressively smaller. I also follow Bryan Johnson (Blueprint) and he eats his calories earlier in the day to sleep on an relatively empty stomach. This is to improve sleep quality and de-toxify your body.
@aaajp33 ай бұрын
This vid is one of the best explained I have seen in years. Totally awesum and totally logical. Thank You so MUCH. Mad John Sydney OZ
@PritishMishraАй бұрын
I'm a software engineer. I try to follow as much of your advice as possible, but I sit for like 8 to 10 hours a day! It'd be great if you could make a video for people who sit a lot and how they can still make progress!
@fitnytech4 ай бұрын
Hard work beats talent when talent doesn’t work hard.
@obiwan0074 ай бұрын
Love your progress (and your abs) - your "secrets" are more or less human sense. But most people are irgnoring them :)
@fizzelmydizzel4 ай бұрын
This is the weekly content I need to sustain my bodyfatloss transformation. Thanks Wanhee ❤
@mwest35834 ай бұрын
This is all really sound advice
@ash-k9v8e4 ай бұрын
all good points so farr that i can relate with
@matt69nice3 ай бұрын
2:45 - don't forget alcohol! Even in drinks which have no added calories the alcohol alone has significant calories, not to mention the detrimental effects of alcohol on your body more broadly.
@randomdude98513 ай бұрын
I think my biggest problem right now is energy drinks, I drink 2 big cans a day. Should just make up my mind and quit it tho. It doesnt give me anything, I just love how it tastes
@ReportsOnChina3 ай бұрын
"My mother at the time..." She's not your mother now? haha
@arrnendogarcia21894 ай бұрын
I was lifting weights from 2021 to 2023 December 31 I gained muscle sure but I never lost weight all that cardio all those P.R but I was just a strong fat guy I was down for a bit then last month April I decided nomore breakfast, carbs for lunch n veggies n protein at night one month later I'm 5kgs down first time in years
@xLuxors4 ай бұрын
I've got a question for you Wanhee: What is your opinion on the Carnivore Diet. I started it just over a week ago and along with my 10k steps a day I've already lost 8 pounds.
@Frank_Iver4 ай бұрын
Great video.
@MCJSA3 ай бұрын
I didn't realize how fat colas made people until I visited an Egyptian friend who'd moved to Saudi Arabia. In Egypt, he didn't drink a lot of cola because it was expensive. His diet was good but basic and he was quite active. In Saudi Arabia that changed. He worked sitting down all day and drank colas by the case. The guy literally ballooned. I hardly recognized him, and it was all cola.
@finja88964 ай бұрын
In the past around 7 months (during the current school year cause i moved to boarding school), i've lost around 140ish pounds (209 to 170 as a 5'11 15 yr old) and honestly i attribute diet to the most important thing, ive cut down on carbs (too many calories and it makes me bloated) as well as just started intaking protein (helps with building muscle after working out and i heard someone a while back on some random tiktok say people lose more weight on a calorie def if they eat protein)
@AzamatoTheGreat4 ай бұрын
didn't you post almost the exact video like a week ago..?
@isle_lee4 ай бұрын
02:45 me listening as i sip on my matcha latte 😭
@rickaguilar18333 ай бұрын
Eat less, exercise more, maintain good habits. Not eating out! There I saved you all this repetitive health videos time!
@ameliabjorn4 ай бұрын
I hate eating breakfast; my first meal could really be lunch. BUT if I don't eat anything and take medication on an empty stomach, I can't deal with the nausea :( and I have to take medication in the morning before work; otherwise, my neuro-spicy brain won't kick in until at least 2 PM. Any tips?
@mtamarh3 ай бұрын
I can always do weight training without breakfast, except for the leg day xD
@robbiepeterh3 ай бұрын
Not eating much keeps you lean and mean and ON IT
@CJGS4L4 ай бұрын
잘 보고있습니다~!
@caydendadinki82812 ай бұрын
its very easy for me to lose weight but unfortunately its hard to lose fat, i used to be 180 and now im 139 but im worried that ill always be skinny fat
@keithdmello4 ай бұрын
Reframe hunger as "I'm loosing fat".
@dwicnvhrujjenxnx4 ай бұрын
서울에 거주하시나봐요 ㅋㅋㅋㅋ 잘 봤습니다!!!
@saulothebebop25814 ай бұрын
Does it work the same to not eat dinner instead of not eating breakfast?
@lokamitraloka3 ай бұрын
hi i tried pushing my first meal to a later time but got gastric issues. so i am not sure how to embrace hunger as i tried tolerating but not helping .... any tips for this ?
@lechongkawaii3855Ай бұрын
hi. how do you workout and not get migraines after? i get so discouraged whenever i feel motivated because after i workout there's a 90% chance i would get migraines
@1D9J6P94 ай бұрын
Outstanding video! ERR🇺🇸 🇰🇷
@EhcoucoucoulesrougesАй бұрын
You should add a TCA trigger warning because those 6 « secrets » can be bad if you push them too hard
@jackd72984 ай бұрын
What about skinny fat? It seems like it would’ve be the same but slightly different
@lovelifenotloathelife4 ай бұрын
Embrace hunger... how does this fit in with us who have gastritis?
@GamingPIPI3 ай бұрын
Honestly I think cortisol (stress) and beer is what made me skinny fat
@edgieedgie95714 ай бұрын
Excellent
@richardbrewis4364 ай бұрын
You're a cool bloke :). It's harder for Europeans to be as thin as some Asians. It's not so much our diet or lifestyle, we just have different genes. Thin Europeans are very rare. But, tell me what u think? Excellent videos btw, I agree with all the science!
@blueboy36024 ай бұрын
I have been skipping breakfast all my life, i only eat at 1 pm, i never eat sweets because i dont like sugar or sodas, and still… i have a lot of body fat percentage…. Idk why but i just cant get defined no matter what. So keep in mind that genetics does affect your build. You can be skinny and not defined
@GamingPIPI3 ай бұрын
I’m drinking beer right now. Shouldn’t do it if I want to lower fat lol
@Siouxnami4 ай бұрын
I ate roughly 1,400 calories today. Im a male 6’1 182 pounds
@myaccount__7269Ай бұрын
Fattie
@rain55914 ай бұрын
i have a bit of fat and muscle but i want to keep getting bigger should i stick to calorie surplus?
@floraly88Ай бұрын
Wanhee, do you still fluctuate in weight as well or are you dialed in now?
@jasonrivera26334 ай бұрын
Wanhee what’s your height and weight right now? Thanks ..
@GamingPIPI3 ай бұрын
Can i cycle instead of walking?
@lbernal81993 ай бұрын
be careful with your fifth "secret" about embracing hunger, it can lead to eating disorders... I wouldn't phrase it like hunger= fat loss but rather sticking to the daily three meals (breakfast, lunch and dinner) with no binge eating, which is why you are hungry at random hours, = fat loss and efficient metabolic system (sorry 6:25 triggered how I used to think when I was 15)
@Coconinga4 ай бұрын
Hmm idk these are ways to be ok with hunger but they aren't gonna work long term, hunger happens for a reason and shouldn't be ignored.
@Random594273 ай бұрын
*Shows someone who is clearly muscular, just not defined* “You might be surprised to know I was going to the gym”
@jimmyjiggly9944 ай бұрын
Today my weight is 85.8kg. I'm 5ft 8inch and my goal is to lose that final 10kgs to unlock a six pack
@gotchefmaui4 ай бұрын
What if you have a lot of loose skin?
@mikahina39094 ай бұрын
‘My mother at the time’ what?
@wildanlazuardi3 ай бұрын
You deserve subscrive
@benjibatch3 ай бұрын
lol tell me to intermittent fast without telling me to intermittent fast…. The problem is sugar and insulin, if you eat foods that don’t spike your insulin you body won’t enter energy storage mode. This and eating once a day which naturally keeps you in caloric deficit is the key and you said this without saying it…