Fat Loss Advice That Wrecked My Metabolism

[@CoachViva]

Next steps: 1. Want me to coach you? 📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶: How my co-coach Lucy boosted her metabolism and lost 30 lb: kzbin.info/www/bejne/bpfRqo1uoMh6npo

[@lloydbriggs2168]

Could you do a video on weight loss in the pros and cons of coffee, diet soda, and zero calorie energy drinks?

[@Hertz2laugh]

This information is a joke because anyone can prove that what you eat determines weight loss more than calories eaten. Here's how to do the proof: • Eat 2200 daily calories of mostly carbs • Record what happens to your weight after a month or two. • Then switch to 2200 calories of only protein and fat • Record what happens to your weight in a month or two. The difference will be night and day. Calories matter somewhat, but the fact that the calories-in-calories-out crowd pretends that hormones don't exist makes it hard to take them seriously. Humans aren't robots or math equations. • Hormones are real. • Insulin is real. • Insulin really does determine the rate at which the body metabolizes fat. • Insulin levels are determined by macros, not calories

[@corvistein9016]

I was 300lbs but have dropped to 260 in 4 months being at about 1696 is my calorie goal (though I often go over if I have done enough steps). However I recently checked a calorie calculator and it said with an 11% deficit I should eat about 2990 calories, But my energy feels pretty normal and I don't feel any cravings. I have noticed a plateau in my weight loss though as I have been staying around 260 with no drop. Would increasing my calories help me get back into burning fat?

[@Hertz2laugh]

@@corvistein9016 Did you know that a calorie is the calculation of the energy it took to change the temperature of water that surrounds the detonation chamber of a bomb calorimeter? Are you a bomb calorimeter? Do you have water inside of a detonation chamber? Then why are you trying to use calories to manage your body and health? Your body is not a closed thermodynamic system where energy is a relevant unit. Your body is an open biochemical system where mass is relevant. You should use mass in dealing with your body and health - grams of biochemicals it the best way to go. If you want to rapidly and safely lose fat, keep your total daily carbohydrates under 20 *_grams._* - forget about calories. I've dropped from 230 lbs to 160 lbs in 10 months by eating the way I just recommended. Never counted a single calorie. Just eat protein and fat whenever you are hungry, and eat until you are full whenever you do eat. The first week or so will involve pretty intense sugar withdrawals though - headache, low energy, sudden and intense cravings, etc. And, if you're on meds, be sure to check with your doctor every month or so to see if you are ready to reduce youe dosages - the last thing you want is to be lowering your blood pressure too much because of the meds. Your body will be healing so your dosages will likely need to be lowered at some point. Happy to answer any questions or concerns you might have.

[@ahmedzakikhan7639]

You are wrong about keto. Keto is not about calorie deficit- it focuses on carbs deficit.

[@otchristine9161]

This is the single best video I've seen on sustainable, common sense weight loss. I truly believe that if people listened to their hunger and satiety cues and other things their bodies are telling them (i.e. the need for sleep, slowing down and resting when needed), they would naturally be eating in a slight deficit until reaching their innate healthy weight. Thank you for this video!

[@CoachViva]

Agreed. It's that we get disconnected with our body cues over time that causes problems. Our goal with these videos is to help people reconnect with their body and mind cues, and have tools on what to do once they notice them. Thank you for watching and sharing your thoughts, Christine!

[@Alan_Duval]

And the key boring, unsensational way to pick up on satiety cues is to eat more slowly 😀

[@vrrrumvrumvrum8195]

I disagree. If you have insulin resistance/generational famine trauma, that'll never happen. For binge eaters, in many cases it won’t happen.

[@somefuckertookmynickname]

Did that and the weight my body gravitated towards was 56 kilos as a 181 cm małe, so not ideal. Looked skinny as shit.

[@Innana-vw6sv]

​@@vrrrumvrumvrum8195Not true. I'm a middle-age woman with a long history of binge eating. Something clicked in me just over a month ago. I told myself I was going to eat 1600-1800 calories a day and not force myself to exercise if I don't feel like it. I was going to be satisfied if I lost 1-2lbs a month. I've lost 5lbs. My 1st goal is to get down to 135 (starting weight was 153). 2nd goal is 125-130. I'm just going to keep on doing what I'm doing until it doesn't work. I will add that I'm a nurse and typically put in 20,000 steps during a 12hr shift. Probably why I'm too tired to exercise.😂

[@sherryjackson8474]

Habit Wrecker 1:Consume Enough Calories 2. Do these 3 things 1a.Adjust your Calories 11-15% Deficit 2a. Adjust nutrition quality increase your protein by 17-20% 3a.Adjust Sleep & Stress

[@ladybird491]

1600 calories at least and 90 grams of protein at minimum not matter how short and tall you are as a woman and just train almost daily and burn no more than 300 hungry calories a day, you are welcomed. If you are really fat like 100 lbs over weight you need to do snake juice only for some day and you won't lost muscle and get some of that fat off so you get close to 1700 calorie maintenance and just do what I mentioned at the bringing of this post.

[@tristanamaral1613]

My life is weird I’m not allowed to cook and I don’t have the necessity’s I need I reach a max of 1,400 calories and I feel fine how do I go up more ? And I don’t feel as tho I’m slowing

[@jelita_]

Thanks

[@4n-Dx]

Also probably try strength training to grow muscle for better resting metabolism rate

[@wattenblog]

@@4n-Dx I see you and I raise you whatever those suspicious, colorful items my local supermarket keep buying! and adding insult to injury, my child's school insists on teaching him to have 8 glasses of water every day--MINIMUM!🤭

[@EmiliaTaylor-yg8zv]

Me personally, I started losing the most weight after reading the book Woman’s weight loss secrets: the unspoken truth, a few things you are mentioning in this video are also in the book

[@wuzittooya]

Bot - scam comment and scam product. Viewers beware

[@EmiliaTaylor-yg8zv]

I am not a bot😃

[@sm8315]

@@wuzittooyathis was my feeling too

[@jasonbourne488]

Who is the author?

[@quier314]

scam

[@Mina.f.a]

The point of the video: Don't overdo calorie deficit or you'll loose muscle instead of fat.

[@tanveerulhaq6511]

Thank you 😂

[@matt.gillispie]

Is that whats happening here?

[@TheReaper569]

which is wrong. This video lies by omission

[@viktor8119]

I think this is the correct form: Don't overdo calorie deficit or you can loose relevant amount of muscle mass along with fat mass, especially if you don't stimulate your muscle with work enough.

[@theproffessor69]

and if you work out (Hypertrophy) then you can do a higher calorie deficit because you wont lose as much muscle

[@daniela1224]

This is so complicated it makes me want to cry.

[@AnnieIsaLau]

Just eat healthy food until your satisfied and don't feel hunger. Don't starve yourself, you'll lose muscles.

[@tiffanymorris7399]

Intermittent fasting doesn’t equal less calories. It’s about stabilising blood sugar, giving your gut a break and reducing insulin spikes that lead to fat storage.

[@sairobot7336]

No insulin is a hormone that brings glucose into cell not fat storage.Fat storage is just excess glucose (which means that’s a calorie surplus) However,continuous spike of insulin can also cause health problems just insulin itself doesn’t cause fat storage. In 1975 there was an experiment conducted by take group of obese people eat nothing but rice fruit and juice.The result was they lose weight.Carbs don’t make you fat.Just these days all processed garbage in supermarkets is made out of carbs and tend to have higher calories.

[@tootstoyou1]

From my research, @tiffany is correct. Losing weight is one thing. Being metabolically healthy is quite another.

[@sairobot7336]

@@tootstoyou1 So you mean insulin cause fat storage?If you don’t have carbs in excess,your body won’t have anything to turn into body fats.And excess energy causes by eating too much calories.

[@brianwoods9552]

@@sairobot7336 I'm with her...TiffanyMorris7399

[@tiffanymorris7399]

@@sairobot7336 That's true that if you don't have excess fat, protein or carbs then you won't have anything to turn into fat. But what I was saying is that intermittent fasting is about more than just reducing calories. It might lead to that but it offers many other benefits that support metabolic health and healing more generally.

[@levijaeger1075]

A bit sad that I found this video too late, but luckily, I started doing what the video said like 5 months prior, and this is the best advice anyone can get. I know it's different for everyone, but I grew up with a rice based diet, so cutting it out only resulted in me regaining the weight back when I first started. But five months ago, I started incorporating it and letting myself go over the calculated limit once in a while and still managed to lose 3 kg in 5 months while in college... Kudos to the video's makers❤❤❤

[@MarbsMusic]

Best way to loose lbs, as I've lost over 200 and kept it off, is to listen to your body. Everyone is different, if you are exhausted something is wrong even if you are loosing. Some exercise with enough protein is critical to not lose muscle mass. Don't weight often, instead see how your clothes fit and how you feel. The other thing I would note is to throw your body off from time to time for a few days so the deficit isn't convincing your body that it's starving because regardless of exercise that will slow your metabolism. Finally... take your time, you didn't get overweight in a few months, you shouldn't lose it in that time frame. Kudos on the videos, lots of excellent information in your video!!!

[@joroc]

"listen to your body" Your body does not want to be slim or muscles, your body wants fat so in case you go to coma or lost in the woods it has resources

[@NoOne24]

Not weighing yourself often is really bad advice. Above all, you should be aware of your weight gain/loss. That might even be the most important thing if you want to change your weight.

[@MarbsMusic]

@@NoOne24 I think it depends what each of us means by often. Weight fluctuates and for many that can be a detriment in weight loss regardless or if it's up or down. From my experience I would say once a week or every other week, when you first wake up to see how it's going. I didn't mean every few months or anything but I definitely against weighing daily as I've watched too many people fail who tried that.

[@violakarl6900]

​​​@@NoOne24Adding to MarbsMusic.. If you want to loose a lot of weight overall, yes, weighing can be helpful but if you want to body recomp, it doesn't matter that much as muscle is heavier than fat / muscle is more dense than fat and you can weigh the same but literally have a totally different body composition. There's a tiny yet significant difference in the terms "losing weight" and "losing fat".

[@akemi2929]

And what if I am required by my employer to lose weight suddenly? For them it's about the weight. 🥲

[@wendywertz8828]

I literally eat 1800 calories a day now of all food groups I limit processed foods and I’ve gained muscle and lost fat ! But when I tried carnivore / keto only eating 1200-1400 I felt horrible and lost nothing ! I’ve gained so much muscle and my body composition has changed so much for the better and my A-1C has now stabilized at 5.1 !

[@muqaddasfatima1193]

Do you do weight lifting or cardio or both?

[@melwinkhprergado4854]

I need to know more about this please, do you make your own food? Is it mostly animal or plant whole foods? Or just what you feel like? How much do you move a day and at what intensity? Did this affect your sleep? And are your energy levels stable?

[@shiNIN42]

Congrats to your muscle gain and fat-loss! Yeah keto isn't for everyone. I personally overate on higher-carb, lost some fat then stalled on low-carb, just maintained on my original keto, I need carnivore (or very close) with a bunch of extra rules (like a big focus on leaner meat) for a minuscule deficit as I really can eat (maybe my overeating past, maybe it's just me, probably both)... My record carnivore day was ~4200 kcal and it's more than twice my energy need, probably. I know carnivores eating huge amounts every day, they do need more than me too, being active men... Each to their own! I always say that. Ketoers tend to be too biased sometimes but I know we are all different and should find our own sweet spot and good method. 1800 kcal sounds nice to me too, I hope I can eat that little in November! With a nice amount of activity it will be just great.

[@makeytgreatagain6256]

i burn around 1.5-2.5k a day everyday and eat around 2.2-5k a day ima say its hard cos i think abt food all the time but i weight lift 5-6 days a week which has helped my body retain muscle and lose fat. i suggest taking 0.8 grams of protien relative to your lbs. so im 83.5kg(184lbs) rn so i eat 147.2 grams of protien per day to retain mass. I have really really lavish cheat days 2 times a month where i literally eat between 4-6k calories (i can eat a lot without ever getting full im like a black hole|) but on those days i usually end up bruning around 2k-3k calories in workouts to end it in a maintenance @@muqaddasfatima1193

[@Dave-dm7vt]

I’ll be honest, I am so confused. I’ve been trying fasting each day, so is this a good or bad thing, I can’t workout what to do?

[@olivedoliveira]

I was paying attention to the video and suddenly the instrumental of the Brazilian anthem started playing! It was incredible, I loved it

[@s0fa274]

I’m not trying to lose any significant amount of weight, but I am always interested in learning how my body works and where these feelings of low energy paired with weight loss comes from which is important for what I do care about which is maintenance and overall happiness. You’ve gained a follower, this is super informative!

[@awhite8247]

You also have to take into account age, especially for woman, as menopause does affect your calorie deficit. At 48 and perimenopausal, my maintenance calories are around 1750/60 per day. If I eat about 20-30 less calories, I lose weight. My macros are approx 40% protein, 30% complex carbs, and 30% fats. I also weight train 5 x weekly, and I’m in better shape now that I was in my 20’s. I eat 6-7 x daily, and don’t let myself get really hungry (my last meal of the day is between 8:30-9:30 pm). You do have to be sensible about weight control, and find an option that is sustainable and healthy for your body.

[@kraftwerk974]

I do OMAD from Monday to Friday then on Saturday I perform a whole body HIT resistance training eating 3 meals. On Sunday 3 meals as well. Now im shredded 🤗

[@frankquinn6872]

Nice to see someone giving sensible, non click-bait dieting advice. So much of what is on social media is so tribal when all successful diets are based on the same thing - a sensible and sustainable calorie deficit. Keep up the good work!

[@lisalisa1656]

Also I think 🤔 a note should be made. I was a weight lifting 🏋️‍♀️ lady for a while maintaining my physique at 46. Then I decided to go heavy cardio like running elliptical etc. The heavy cardio like hours per week caused my cortisol to go way up (had it tested) and led to a weight gain with no change in diet. The endocrinologist said you should focus on weight lifting and lighter cardio...lost weight right away

[@grummelameise]

you are prediabetic. the heavy cardio spikes your blood sugar, which gives you high insuline, and this in turn makes you fat and leads you to have cravings. eat less carbs. measure your sugar while doing heavy cardio, if you dont believe me.

[@lisalisa1656]

@grummelameise I believe you. I have been hypoglycemic since 12. Even when crazy skinny. Size 6 now. But my sugar is crazy out of control. If I go like 12 hrs without eating I straight up pass out. My dietician had me go on a diet of no fruit except berries...no dairy no bread...all day and before the gym..eat my carbs for the day...lost 40 pounds that way ..but it's hard.

[@DTFauxClassic]

I appreciate this video, because it's such a headache trying to explain to stubborn folks that "Just eat less!" isn't as simple as they want to believe it is. There's no shortage of stories and experts saying that it's possible to over-correct, making well-intended efforts keep you from reaching your goals. But some folks refuse to take in any information that can't fit on a bumper sticker, much less challenge their world views. How else will they be able to look down on folks who struggle, otherwise?

[@martinsoukup562]

Well even according to this video it is simply eat less.

[@DTFauxClassic]

​@@martinsoukup562 Then you either didn't watch this video, or you stopped at 1:12... The point isn't that "eat less" isn't correct, but that exclusively subscribing to that school of thought with no consideration of nuance or substance will likely leave a lot of folks floundering and frustrated. The video already gave a few good examples on the dangers of cutting too low or the wrong way, but another example that undercuts the concept of "just eat less" is when you compare foods' calorie density: A serving size of Double Stuf Oreos (two cookies) is about 140 calories. No overweight person ever just has two, and because it's basically nothing but refined carbs, you're gonna be hungry again in no time. Comparatively, one strawberry is about 7 cals; so you can have about 20 strawberries, and probably be full or sick of strawberries by then. Add to that, the fiber content in strawberries are likely to keep you fuller longer, making you not want to eat as much overall, keeping your caloric intake low. So rather than blindly telling folks to "jUSt eAt LeSS", the better advice is to [understand your BMR and/or TDEE, and then] aim for satiety by eating more nutritious, less calorie-dense foods. As long as you're managing that, you can theoretically eat a ton and still lose body fat.

[@martinsoukup562]

@@DTFauxClassic so basically eat less. Eat less calories. Instead of eating two cookies eat one = eat less. Instead of eating one cookie eat a strawberry = eat less.

[@DTFauxClassic]

@@martinsoukup562 If the goal is successful and sustainable FAT LOSS, simply telling someone to "eat less" with no other info or details is honestly shitty advice, full stop. You can, quite literally, eat way more and still lose weight as long as you stay within a healty deficit and majority of your intake covers your nutritional needs. "Eat less" isnt wrong at face value, but it's unproductive at best, and disingenuous at worst. If this is too heady for you, let me know so I can try to dumb it down a bit more.

[@martinsoukup562]

@@DTFauxClassic why are you so aggressive about this? Are you projecting your insecurities or what?

[@galcoforado]

I’m Brazilian and it was really funny to notice our national anthem just casually playing as background cheerful music! 😂😂😂😂😂😂😂 Great vídeo! 👏🏼👏🏼👏🏼👏🏼 4:37

[@olivedoliveira]

Né, fiquei surpresa 😂

[@isabelafreitas6188]

YES i even paused the video because I was like "omg where is the national anthem coming from?" 😂

[@brandongroth4569]

One of the biggest things that was not mentioned at all was strength training, which is a big miss. Every one who is dieting should be strength training and increasing protein intake to minimize or even gain muscle mass. This trend is temporary as it is called "recouping". This effect is temporary and very feasible for someone just starting out. Once you get lean enough, the balance starts moving towards minor muscle loss even while strength training + protein intake.

[@msv4865]

What exactly is strength training? Can i do it at home? Is it the same for every body type or…? I weight always between 50-53kg (53 if i eat specially more), im 1’57-1’60 (not sure), my waist is 58-59cm and i have thick thighs + a big ass from my brazilian mom lol I wanna lose a bit of weight (i’d like to maintain 47kg atm) and get a thigh gap so bad, please. I wanna slimmer my thighs a lil. I also wanna have a whole toned lean body without gaining muscle mass bc i dnt want my thighs to grow since they r already naturally big as i said, i want the opposite. I have never done exercise and im an extremely lazy person but i really wanna do something. So please, to anyone reading this, please help me bc idk what i should do. I’ll do anything as long as there’s smth i can do. Pls

[@c-tothefourth4879]

lol@@msv4865

[@unknown-xr3lq]

my weight was 65 kg and I wasn't so bothered about it, until last year when I lost 13 kg due to depression and I wouldn't have noticed it if my mother didn't point it out to me. I still didn't care that I was skinny for the first time in my life, only when I started feeling better it stuck to me how people around me kept commenting on my weight and that I looked much better than before and honestly I liked that and wanted to keep it that way .. and that what got me into different methods of dieting like counting calories which only ended in me restricting myself then binge eating (which is a problem considering I'm a diabetic) and gaining back the 13 kg plus 3 more. I am at 68 kg right now and I'm still looking for healthier ways to lose weight, this video defiantly gave me some perspective and more importantly hope. thank you for that.

[@mrofnocnon]

Rule one, get off the sugar completely. It's the hardest thing of all. Rule 2, there are no other rules.

[@mustafafh4402]

Omg same! i was around 66-67kg and looked so good that i got so many compliments from random people until i gained weight (71kg now and i used to be more) everything suddenly changed, i started dieting, counting and eating healthy and that eventually led to extreme disorders and led to more gain weight without knowing and that I'm still recovering from. And maybe i had slow metabolism but i didn't know and i didn't care, because its not bad and dangerous as people say, it was peaceful and that i didn't have to stuff my face with healthy food every few hours to lose weight I was so much happy back then, didn't count anything, no restricting no dieting, i was just happy and satisfied with the meals i prepared I'm slowly returning to the same old eating patterns and so far im doing good :)

[@Unfixingprawn]

Fasting is pretty gucci I'd dive into that world it has alot of benefits

[@belthesheep3550]

I was ~130kg (possibly a bit more) by july last year, I'm now 94kg. Tried going carnivore, best decision of my life.

[@Unfixingprawn]

@belthesheep3550 nice that's awesome dude 👍

[@netteloveszebras]

I love the visuals that you used to explain this. Really makes it clear and easy to follow

[@CoachViva]

Thanks, Nette! We spent 5 weeks on it, so this means a lot.

[@kermit1919]

It was one of the videos that helped me the most in my individual awareness, for which I am very grateful that I came across it during my fight against anorexia. Thanks for everything.

[@paulinenauve41]

So true. I messed up my metabolism because I was constantly on a deficit. I gained fat and had no energy. I worked harder at the gym weight training cause that’s is what everyone is saying is best. I became weaker, hungrier, couldn’t sleep & became insulin resistant. That was my wake up call. I found a dr on KZbin who described my all my symptoms and it was low metabolism. To increase it I had to eat more which was a struggle I started eating all things I had eliminated from my diet doing the so called healthy longevity diets. And my energy started going up. Now I still go to the gym, weight train but I started running. I found I enjoyed running now I do it 4 times a week after my weight training. My stomach is flatter. Am 47 and 5k on the treadmill is a breeze. I feel better than I did in my 20s.

[@burpie3258]

Amazing!

[@senatoraous]

Honestly the best video on weight loss I’ve seen!!! The advice sadly even the dietitians gave me was to stay eat around 1300 calories and I did lose the weight but always at the cost of feeling sluggish and less healthy! And whenever I said to the trainers at my gym, my goal is to gain muscle first they always pointed out my excess weight and told me to do cardio first, even though I tried to explain that I’ll eat the same amount thus putting me on a deficit and I was in no hurry to lose weight! The miss information is so rampant even among professionals because it’s a big industry and there are many industry lies that are super popular. Anyhow I’m off to eating breakfast now. If you see this comment months down the line please ask me how Ive been doing, hopefully I’ve finally put on some muscle 💪

[@violet4239]

Oh my lord this is so upsetting to read, it is perfectly to focus on muscle/strength training over cardio. Please watch/listen to this video by Dr. Gabrielle Lyon by The Mind Pump Show (KZbin) about how we are in a muscle epidemic, not an obesity epidemic!!!!! It’s everything you just said. Best to you!!!!

[@Handles_AreStupid]

The main thing is, you can solve most (if not all) of these problems with a "maintanence phase" where you deliberately eat enough that you do not gain or lose weight for a period of at least 50% of your diet period. This "boosts" your metabolism (there is not such thing as "metabolic damage" and even subjects who were clinically starved for 6 months proved that their metabolisms returned to normal after a while), and it reduces weight regain, allows your body to "recomp" some of your lost muscle (getting you even leaner) and keeps you at your desired weight longer.

[@Fantozz2]

This channel is so incredibly refreshing for two reasons: It's backed by science (no BS cleansing/diet culture myths) and it's realistic. No shade to fitness influencers but they tend to make me feel bad about myself because their body type looks unattainable. You look healthy and fit to a more "normal" degree, if that makes sense. Thank you for the great info!

[@CathDaddy]

This video is excellent. 100% accurate weight loss advice, and so succinct and easy to follow! Well done!!

[@andreamiller6200]

I am so happy to see this new video! I have been putting everything to the test because we were on a 3 week cruise into the Arctic Circle from late September to early October this year and I only gained 0.2 lb even though I deliberately opted not to track for that period of time. The cruise was an expedition cruise so I was kept quite active, and I found I had full nights of sleep which I never really get at home the way I prefer. Since returning, that 0.2 lb gain is gone and I have hit a new low in weight and body fat (I have added modest walking and soon I will look into resistance training for osteoporosis). This truly has come from tracking calorie intake and continuing to eat in a modest calorie deficit. That's it so far. I do track my water intake but I am not tracking macros and I am not doing any intermittent fasting. I continue to slowly reach my goals and I have never been happier with the results. It is now around 15 months since I started and my body fat percentage has gone from 42% to 27% and I have lost around 25 lbs, down 3 pants sizes. Woot! I am still a skinny fat and know that I will need to commence paying attention to body recomp but at age 67 with severe osteoporosis (will be going on medication for that, boo), I don't think I can afford to lose too much body mass though I am keen to keep building muscle. Richa and Lucy, you have changed my life. My doctor keeps asking about you and he even knows that you are Badass Body Boss and I have told him how to find you on KZbin (he himself has lost 60 lbs and has kept it off for almost 20 years, so he gets it, he is proud of me and is intrigued by you two.) Yay!

[@CoachViva]

So good to hear from you, Andrea! Glad the excursion was fun and it didn't deter your health goals. You have been wonderful to coach and I am excited about this next phase of your journey (building muscle)!

[@ssonn]

Helpful thanks was looking for this !

[@OCARADOSCARROS]

🇧🇷 4:30 Brazil Anthem? Do nada haha, sensacional!

[@Sepidaryf]

What a healthy perspective on weight loss and overall wellbeing. I loved the video

[@mayonnaiseeee]

This video is absolutely amazing, thank you.

[@apdsouza]

Very well informed. Good job

[@louisaklimentos7583]

I tried eating 2000 to 2200 calories and I gained weight. I believe a woman my age of 60 years old should eat about 1800 cal with strength training and walking . I am only 157 cm in height . I did make the mistake while I was losing weight ate 1240 calories a day and I was strength training 5 days a week and walking 90 min a day . My metabolism slowed down and had low moods . So either way , I stuffed myself up . I am now going to eat 1500 to 1600 calories a day to lose some weight . I just want to lose 3 kg only and slowly but surely .

[@quietstormaps]

I agree with you. I am 59 years old and I am eating around 1700-1800 (give or take depending on my hunger level each day) calories a day, cardio/walking 30 minutes a day, and strength training 5 days a week for 15 minutes each day. I think at our age we don't require as much calories and young folks, so eating like them will result in weight gain. I wish I knew this in my younger years because I spent so much energy in a low calories deficit. Now I am smaller than my younger years almost effortlessly.

[@louisaklimentos7583]

@@quietstormaps I am glad I am not alone on this . Us menopausal or post menopausal women need to listen to our bodies and workout ourselves , how many calories to eat . Good on you for taking good care of yourself .

[@iswearallthetime]

age has got nothing to do with how much you need to eat period. im 50 consume about 2900 calories a day and burn about 3000 calories a day workout almost everyday at various intensities.....the bottom end of my weight loss is 85 kilos which is a good weight for my height and age. also i look way younger than most people think.

[@quietstormaps]

@@iswearallthetime are you a man or woman. Because menopausal women have different struggles that a man will never understand.

[@kevinwoods85]

Fat does not take up 400% more volume than muscle. Fat has a density of about 0.9 g/ml while muscle is 1.1 g/ml. So 1 kg of fat is 1.11 liters while 1 kg of muscle is 0.9 liters. Divide 1.11 liters / 0.9 liters = 1.23 or 23% more volume. So a 100 kg person who is 40% body fat going to 10% replaces 30 kg of fat to muscle. The fat took up 33.3 liters while the muscle takes up 27.3 liters, a decrease of 6 liters or about 1.6 gallons.

[@Anna-hh7td]

I meticulously tracked and ate in an almost 50% deficit for months and lost maybe a pound, I’ve been eating intuitively the last month or two and my weight and size is exactly the same. Strange how that works

[@thomasanderson2551]

Our culture has an unhealthy fetish over getting vastly more protein than we actually need. You touched on this point pretty well!

[@LoyaFrostwind]

When I tore my calf muscle earlier this year, I was SO hungry during the following weeks while my body was repairing itself. I was also often sleepy.

[@Tiger4ever89]

thise resonates huge with me! used to do IF (intermittent Fasting) and lost like 10 kg but gain it back bcuz of lack of workout now i am trying to do a lot more workout.. build back some (long lost muscles) and go back to IF but not cut the calories.. just the time when i eat used to eat twice more than what i eat now in my 20s.. and i was around 80kg fit and build now i eat like a scared cat.. around 100kg but move less... is all a lifestyle.. if u cannot workout.. don't even dream to lose weight without the cost of your health

[@kristin5095]

I have an eating disorder (restricting-binge cycle), and I am now giving my life a last try with this... wish me luck😅

[@kaeyasmassivemommymilkers3608]

im in the same boat, wish you luck in your journey!!! it's not easy, but we can do it :')

[@uhhhmm1]

As a type 1 diabetic .5% per week definitely makes the most sense for me. If I cut too much out of my diet I learn quickly how badly it fvks up my body

[@akanshavohra5590]

You explained it so well..loved the graphs 😊

[@EmilyFoxSeaton]

Flipping the channels I found your site. Thank god. I had been considering starting another 1000 calorie diet. You filled me with the determination to get out spreadsheet and get serious. I am lucky that I have done so many diets over the years -- including a liquid diet with only food from the program - and had my metabolism tested 3xs -- that have a good idea of my TDEE. The only problem, when I eat to that calorie count, I tend not to lose... I think they key thing I don't do is meticulously track. That is what I am going to do along with learning to eat consistantly.

[@tinylittleanj2]

Oh this explains my year. I went hard in calorie restriction and exercise and instead of losing weight I gained about 17 kilos!! Yeah I lost weight for 6 weeks then it plateaued then rocketed… I have since focussed on moving (calisthenics and Pilates) went off walking but just bought a walking desk. After watching this, I am not as scared to try restriction again.

[@aniafish]

Thank you 🙏

[@yakkidiyak]

@CoachViva I’ve been a long time fan of your channel. Love the way you explain the information. Very clear and easy to understand. I’ve probably done so much damage to my body by doing low carb, intermittent fasting and many more. I’m 49, have hypothyroid and going through perimenopause. Does your program tailored to specific health condition or it’s a set plan?

[@CoachViva]

It's a customized program that is built on the foundation of listening to your body and mind, and working together to fine-tune what you do toward it week over week. We do free calls for you to learn more about the program and if it's a fit for you. You'll come away with new frameworks we have seen work for people in your situation at minimum and you can do with them as you wish. Here's the link to book a call: coachviva.com/book

[@Adven4U1]

Some calculators come with a mild weight loss setting which tends to be between a 11 and 15% deficit. You can use that one if you desire.

[@canadiannomad_once_again]

My cat is super lean and fit, yet she eats all she wants. She never gets indecisive about what diet she should eat, or pulls out a calorie tracker. No matter what I put in front of her, she doesn't even seem tempted to change her diet. This makes me wonder: How is it that a simple feline is so much better at this than I am? Humans are the only species that can grow, genetically modify, raise, process, and cook their own food, yet we often struggle to understand what and how to eat. Study after study makes me wonder if we are over thinking this?

[@nandipramadhavinay2936]

thank you so much

[@howbradknew]

Thanks for doing this video. It was fantastic. Most clear and easy to understand explanations I've seen and I've been watching tons of videos trying to understand this part. I'd gone through a slump and couldn't figure out why. This will help me so much in my health journey!

[@carnold.knowledge]

Am I the only one that finds these videos packed with good info, but the presentation is all over the place? I had to watch it twice and take notes just to come to some very simple conclusions…

[@Julaytrindade]

4:25 Brazil’s national anthem out of nowhere 😂

[@leonardobrilli5742]

This actually makes a lot of sense and it's powerful insight. also based on this video, while you are losing weight, the percentage of the calories you should be cutting remains the same but the total reduces, because you weight less aka you should be eating increasingly and slightly more as you go

[@Magnulus76]

Caloric restriction seems to result in changes in the hypothalamus over time, which reduces non-exercise related activity and in extreme cases, lowers immunity and hormones. One way to get around this is having periodic days of refeeding, or having alternating days of eating at no deficit, combined with alternating with days with a caloric deficit. Your body won't adapt as much as it would to continuous caloric restriction. Being physically active of course is also important, because it creates a stimulus to the body to not lose muscle and keep up a higher metabolism. You don't have to do anything too extreme, in fact intense cardio can be problematic metabolically for healthy weight loss. Something simple like walking works to help burn fat, and it will also keep cortisol low (meaning you don't have to recover from it). Also, resistance training can be beneficial to stimulate the body to keep the metabolism higher.

[@EmilyFoxSeaton]

I did Alternate Day fasting on this theory but I ended up getting stuck again. IMHO your body is too smart to be outwitted by alternating. My guess is it is about the amount of food in your intestines and that activates the vagus nerve.

[@EmyN]

Wow! Such a polished video! Well done

[@barewithhippie]

A very important video. Thank you

[@jacobstaff549]

Great videos.... very very educational and helpful...❤❤❤❤❤❤

[@user-pq6si4ol4w]

6:47 One think to consider. The rest of the bar should be comprised of fiber and water. So you get the same volume of food while staying in your calorie range. Also fiber has a myriad of benefits including slowing the release of glucose into your blood stream for more long turn energy.

[@NicE-jq3wv]

I’m losing slightly more than 1% body weight each week, eating 35% protein at 1400 calories a day, and walking 30k steps a day, strength training 2 x a week at age 50 in perimenopause. Problem is I’ve recently lost all hunger signals and am struggling to get my calories in. So, wondering if lowering my protein percentage as you suggest will help. Just terrified of losing muscle.

[@CoachViva]

Totally understand the fear! But good news is as long as you are monitoring weekly how your fat mass vs lean mass changes, you'll catch it before losing any muscle. Also, I suspect the bigger lever for you is upping calories to prevent muscle loss since you said you're losing >1% per week. That said, this is remote guessing - I don't have your actual data. The main thing is monitor and adjust

[@SilverHawk214]

Reducing the steps per day might also be a good idea, 30k is a lot

[@princessfaust]

girl how are you alive living off 1400 calories walking all day

[@gravesilk322]

30k is wayy too much

[@juliens.2616]

The incremental value of doing more than 20k steps a day is minuscule

[@kee2484]

For the average person this is really good advice.

[@MichelleBlackChannel]

Great video!

[@NoirMorter]

I wish the lessons in the video would have been taught to me 4 years ago. I had to experiment for a long time to figure this out.

[@ratb9362]

great video !! can i ask what software ?program you have used to make this? so cool

[@aionlover3981]

You don't even mention one of the most important key components you need for losing weight and retaining muscle mass, which is performing RESISTANCE training targeting each muscle group, at least, twice a week. No matter how accurate and moderate your calorie deficit is, if you don't provide your muscles with the proper mechanical tension then your body will get rid of it instead of the fat after a month or so.

[@thaiscohen9981]

In another perspective, you switched to cutting > maintenance > bulking. Great video!

[@otis3744]

this was actually helpful

[@gregorybonato8241]

Just found out that I Was on 40% calorie deficit and combined with the sudden heat today I almost passed out 3 timed and was bradicardic❤

[@K0YOT3]

I just focus on eating intuitively and on whole foods (WFPB since I'm vegetarian) I never counted calories to be honest, I lost 40kg (88lbs) from simply running and doing calisthenics If I'm hungry, I eat, if I'm not hungry, I don't eat. Simple as that, and since plants are VERY filling, I always get less calories than maintenance (while eating a lot)

[@Butterflyness75]

This is good in some ways but still missing a major piece of the puzzle. You need to look at insulin levels and blood sugar spikes. Gut healthy foods and extra fibre keep you satisfied longer, lower blood sugar levels mean you don’t get hungry. Calories do not need to be restricted if you are eating the right nutrition for your body. It’s not unusual to lose 10% of body weight within a month if following these principles. I’ve lost 50kg now, never hungry and eat plenty every day. Intermittent fasting helps the process too. After 30 years of yo-yo dieting I’m so happy to finally understand my body and know how to keep the weight off.

[@HD-on2eg]

Excellent

[@gushernandez25]

Another things is that you can eat healthy and still eat some of your favorite food and snacks as long as cardio and body building burn more calories.

[@jesustt2731]

you're exactly telling my story

[@Rando3498]

One thing i found out the hard way is that it's important to slowly decrease your caloric intake. If you don't ease into it, it can cause some unnecessary negatives

[@ladybird491]

I learned that if you try eating more than 300 under your calorie deficit you most likely will lose muscle because you are not counting the lost of calories from you moving about your day or working your day job. snake juice and dry fast is in the only way to lose weight without losing muscle other wise you got to make sure you don't be more than 300 under your calorie deficit. I am putting my muscle back on but it has been hard work, I been eating 1600 calories and working out and burning 200 a day for sure, and I am noticing muscle coming on and fat going away. I am actually getting strong as well. I learned just eat like 200 more than you should for the weight goal and do HIT and weight train.

[@julieedwards380]

Just found your channel.... will have to watch more but have found it interesting and lining up with some of what I've been learning lately. I have been teaching group fitness for some years now, and initially when started that did have some weight loss (well, not so much by the scales but the fit of my clothes, etc). I have found making sure I get enough protein more difficult with all my food allergies and some fluctuation in the amount and type of classes I'm teaching. Enter post-menopause and now I've been gaining instead of losing or maintaining. Of course reduced sleep as part of that is part of the problem, as I do think I'm getting cortisol spikes in the evening. But I do need to get a better handle on identifying my eating trends/habits. Is there a recommended tracking method?

[@saaramohamed8921]

I've seen a creator talk about this, saying she listens to her body ans eats what she wants which immediatly fot called out for "having and ed" and saying she "promotes unhealthy eating"

[@durandus676]

I basically used dieting as time save days. It was less stressful and I had more time to do a huge workout like a half marathon or a 4 mile farmer carry run, and cut a pound or two off, and it would stay down by having the habits.

[@PonderDuke]

Thanks this makes sense

[@DiyEcoProjects]

Hi there, may i ask a question please? (Thank you for all your hard work and videos) How do i stop craving "Chips" ? (Crisps in the UK) ... its the crunchyness i like, as pos the salt

[@Dimi-p9b]

guys, you eat the same food when bulking or cutting and maintenance. it's the amount that differs, either it's less food or more food. no diets are needed, ever. the only time you need a diet when a doctor said so after the surgery or something like that. All "diets" should be sustainable. If you eat bad, just start to eat good most of the time and thats it. You will not able to eat keto all your life lol. Stop searching for diets, this thing died in 2004, it's old news.

[@harbinger_1984]

I have watched many videos on this topic but somehow this sounds promising and makes me feel confident, I don't know why it's like my body is saying "listen to her, she's right" 😂

[@Secretsofsociety]

I suggest detox from sugar and bread first as that leads to addictive behavior which makes you eat more frequently. You don't have to eliminate these entirely but a couple weeks of abstaining helps the reset. From there its a bit easier because you will snack less and crave less sugar hits. Eliminate sugar long enough and you will see how potent a drug it really is.

[@coragon42]

6:49 To clarify, that's for building muscle.

[@ankaimen]

This video is great. How would this apply to someone with Hypothyroidism that already has a metabolism that’s messed up / not working optimally, regardless of improving these methods?

[@michelleblack1351]

Love your charts.

[@janisir4529]

The 1g/pound protein recommendation isn't for mere weightloss, but hypertrophy. It's on the higher end for hobby bodybuilders.

[@nonexistent944]

Blame the entire entertainment industry for all this cause they're the ones who glorifed eating less than 1500 calories for women and then eating only rice broccoli and chicken for men. None of it is sustainable in the long run and regular people like us are looking for the long term solution. If it wasn't for youtube, all of us would've been in dark for an even longer period of time while thinking what went wrong. Thanks for the videos btw. I really appreciate it.

[@tigermay8812]

This makes me feel so validated in what i have experianced :D

[@mrofnocnon]

Rule one, get off the sugar completely. It's the hardest thing of all. Rule 2, there are no other rules.

[@1979timdog]

I put highly processed grains right next to sugar. Recent studies suggest that pasta in particular might spike tour blood sugar even worse than sugar.

[@mrofnocnon]

@@1979timdogQuite right, in fact most things processed.

[@JohnnySemedo]

Also Avoid Seed Oils at all cost

[@mrofnocnon]

@@JohnnySemedo Absolutely. Only recently do we find out we have been poisoned for decades with these garbage oils.

[@randompanda4649]

I have my own style of intermittent fasting, where the voices in my head are like I bet u couldn’t go 30 hours without eating and I will be like oh yeah watch me. It’s not like I have an eating disorder or am doing it to lose weight my brain just gives me random challenges I have to complete with no warning

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@catherinebiermann7940]

Does this apply for post-menopausal women? I’ve read so much about how the changing hormone levels, which impact sleep, stress, etc.. also impact how and where you gain weight and make it much more difficult to lose weight.

[@CoachViva]

It does. Post-menopausal women have a lower threshold for bodies getting stressed and clinging to fat. The first part of the video is about making the minimum reasonable change for results which means least stressing of your body. And the second part is about how to listen to your body cues like the ones you mentioned and how to adjust. This matters for everyone but especially for post-menopausal women.

[@ouricoflorido]

Funny fact is that the soundtrack in the beginning of the 3rd part of your video is the national hymn of Brazil ;)

[@ThePrettyArcher]

This all so confusing and frustrating. I have no hope at this point 😢

[@onimusha13]

Or you know, you can just do resistance training which is scientifically proven to prevent muscle loss during caloric restriction.

[@ccrelier]

Completely out of the topic, but is that the Brazilian National Anthem I hear between minutes 4:25 and 5:01? BRAZIL MENTIONED! Amazing video btw! Thank you for sharing the info!

[@ScienceAppliedForGood]

One simple thing to understand is this. The weight loss does not happen only due to caloric deficit. It happens when Insulin hormone level is low. For this to happen, you need to experience periods of not eating for prolonged periods of time, say 14 hours or more. Then when glycogen stored in the lever is depleted after about 12 - 16 hours of not eating body switches to using fat as a primary energy source. If you try doing only caloric deficit (aka diet) it results in lower metabolism, hunger, lean muscle loss and is not sustainable in the long run.

[@kashemnagor2992]

A lot of thangs doctors ❤❤.

[@nikkisimone1430]

This video is so helpful! But my maintenance calories are so high, I dont know how to get so many calories in, also I dont think I can eat that much... 😢

[@chris_freaky305]

Oh boy I'm totally getting wrecked but at this point I'm so afraid to eat that I don't know how to fix this