How I lost 4% body fat and gained muscle in 90 days by changing two things *it was weirdly so easy*

[@CaitlinPawlowski]

Please share any tips you have to help you live a healthy lifestyle and that make you feel good 💚

[@carolynm.8868]

Congrats, Caitlin. Glad you feel so good. How about “what I eat in a day”video ? Maybe a week day, then a weekend ? Thanks for being open to sharing other parts of your life. It is interesting !

[@CaitlinPawlowski]

Thankyou for the suggestion Carolyn I’ll try to film it sometime this month 😊

[@rachelled4101]

Congratulations on losing 4% of your body fat. It’s interesting that you mentioned Pilates as one of the ways you lost the body fat. On my way to the hair salon a week ago, I passed a Pilates studio with reformers and I’ve been meaning to take a class. Your video has just inspired to take that class. 😊 I haven’t had any processed sugar since 9/13/21. It was REALLY hard at first, because like you, pastries, cakes and chocolate are my kryptonite.

[@CaitlinPawlowski]

Ooo let me know how you like it 😘

[@MalibuKarina]

I know it's a thing that weighing yourself every day is not good but when I stop doing it daily or weekly i definitely gain weight.

[@CaitlinPawlowski]

I feel the same way You hear of those people who say they just woke up one day and didn’t realise how much weight they have put on and I feel like that can’t happen if I weigh myself regularly xx

[@SvetiK1324]

Processed sugar is addictive, 5 years ago I decided to stop eating sugar and for the first 10 days I experienced rehab symptoms like headaches and overall tiredness, it was tough, but after the 10 days it became easier because your taste buds have changed so you don’t crave this as much as you did before. The only problem is that it is so easy to start this addiction all over again🙈

[@CaitlinPawlowski]

That’s the issue! One piece of cake at a birthday and I’m back on the bandwagon 😂

[@heidijay5902]

I always used to be a complete lift heavy type gym junkie, but I’m just not feeling it anymore, maybe Pilates might be just what I need to try. Like you, I don’t need to loose any weight, I would just like to change my body composition & tone up a little. I’m also one of the few people on the planet that doesn’t like sweet things, even as a small child I choose a piece of fruit or a raw vegetable over chocolate cake (my mother did the actual experiment a few times). As an adult I still prefer dark chocolate (I don’t like milk or white chocolate at all), & I always only use about half or even a quarter of the recommended sugar in recipes when I bake. I also prefer the taste of real maple syrup or coconut sugar over cane sugar. And I drink coffee black, with no sugar, sweetener or additive of any kind. It’s easy for me because I’ve always eaten like that, but I have been told that it is possible to ween yourself off sugar with a lot of willpower. I’m of no help at all I know, but you did say you wanted to know if anyone watching genuinely didn’t like sugar…

[@CaitlinPawlowski]

OMG i wish my tastebuds were like yours! Definitely give it a go it’s good to switch things up from time to time 😘

[@elizabethm3600]

I am also a slim person and have transformed my body over the last two years with a reformer Pilates personal trainer and a weight trainer twice a week. Cardio has simply never given me these results although the peloton is really fun💪🏻 and I get why you like it. I actually weight a bit more because of the muscle but look much more toned and fit better in my clothes😎

[@CaitlinPawlowski]

Yayayay! That makes me so happy!

[@madeleinbronner3943]

You are awesome and your videos are the best! I’m so happy for you. It’s sooo hard to loose fat when you are tiny. I really don’t think a lot of people really get that! Best of luck❤️

[@CaitlinPawlowski]

Thankyou!! 😘

[@tulipsurfer1356]

Why are you explaining or apologizing for doing good or having good habits for yourself? Why would this trigger anything? What does that even mean?

[@carressa]

Because that’s world we live in lol 😂 people are triggered over anything and everything

[@CaitlinPawlowski]

I suppose because anybody with body issues like eating disorders or anything I didn’t want to trigger anyone who are trying to not focus on numbers 😘

[@tulipsurfer1356]

@@CaitlinPawlowski My dear, do you unapologetically. Don’t waste your energy on noises. Does the lion care what the sheep thinks?

[@JustSheilz]

Fantastic! I used to be a twig but gained some weight due to medications. I spent the last two years losing 35 pounds.

[@CaitlinPawlowski]

Congratulations 👏

[@kylssky15]

I always bake with monkfruit “sugar” which results in literally the same great taste as regular baked goods without the calories from the sugar. :) the brand I use is called Lakanto and I find substituting 1/2 cup of monkfruit sugar to 1 cup regular sugar usually results in the same level of sweetness.

[@gillianhamm3353]

Monkfruit is great. I also use it, in addition to coconut and date sugars.

[@CaitlinPawlowski]

Thanks for this tip 😚

[@lindsayturcaloro5661]

Great tips Caitlin! Thank you for sharing! You always look so fabulous!! xoxo

[@CaitlinPawlowski]

Thanks Lindsay 😘

[@bitsnbags]

I've been think of Reformer Pilates for a while now. I'll look into it more now, thnx for sharing xx

[@CaitlinPawlowski]

I hope you enjoy it Tania! I think you’ll see amazing results!

[@aliciamullaney6634]

Reformer Pilates is key for a toned body, I have been going twice a week for 12 years, it has helped with my tennis game and not getting injured. I kind of want to get a reformer for my home, but I need to get out and be around people.

[@CaitlinPawlowski]

That’s the same reason I haven’t bought one it’s a good excuse to get out and about ❤️

[@jamespittman]

I like your pretty video is very awesome.🤩

[@sams3015]

If you ever goto London at Easter, you have to goto the Harrods food hall. The best hot cross I’ve ever tasted. Well done on your weight loss journey

[@CaitlinPawlowski]

OMG 🤤

[@mansoor3159]

Thank you so much for this video Caitlin I really enjoyed watching your videos so so much you’re looking too gorgeous and I wish you reach 50K Subscribers very very soon!♥️😇😘

[@CaitlinPawlowski]

Thankyou so much 😘

[@ankajackova542]

Congrats on gaining muscles and improving your posture and thank you for this video, it helped me a lot as I have similar body type

[@CaitlinPawlowski]

Thankyou! 😘

[@Rachel-ks5zn]

Love your videos so much! You look absolutely beautiful. Happiness looks good on you ❤️❤️

[@CaitlinPawlowski]

Thankyou! 😘

[@MrsSparkle]

Thanks for sharing, HEALTH is WEALTH.

[@CaitlinPawlowski]

Thankyou! 😘

[@robbicurrie6376]

I am so happy you posted this!!!

[@CaitlinPawlowski]

Thankyou Robbi!

[@lauramocza5523]

Caitlin I just wanna say that losing that amount of body fat percentage and gaining as much muscle as you did in such a short period of time is a huge achievement so don’t say it might not be a huge deal cuz it is. Also just wanted to say that there is no such thing as gaining lean muscle, muscle is lean as it is, that’s why it’s muscle not fat 😜 lifting gains the same muscle as anything else but I get what you are saying meaning you didn’t want to be bulky and gain crazy amount of muscle as bodybuilders do. I am a bodybuilder and I love bulky muscles on myself but I appreciate your achievement too, and you look better than ever (mostly because you look happy and I’m so glad to see it ❤)

[@seabreeze4559]

normally we crave sugar because of cortisol magnesium and especially potassium help nutritional yeast too for b1 berberine stabilises high insulin which cortisol causes, so we can have high insulin without eating any sugar because cortisol converts protein and fat TO sugar

[@emmachengkl]

Also always had an extremely sweet tooth! Now, I barely eat processed sugar but it is unintentional. I don’t take cakes or biscuits because I found out not long ago I’m gluten intolerant. In my country, we don’t really have much GF cake options. Used to love milk chocolate and ice cream but stopped dairy (and meat in general, for sustainability reasons). So now I only take vegan chocolate - the ones which don’t have sugar

[@fashionwithfatimazahra]

I don't eat proccessed sugar 80% of my time mostly because I find the taste overwhelming 😂 but 20% of the time I enjoy my life with some wine and maybe a bit of chocolate! Ur doing great I would say ur still in ur 20is enjoy it because 30is and 40is are different 😉

[@situation2258]

Hi Caitlin I am one person who weight myself every morning.

[@tonyabillings201]

Great!! Weight training changed my body!!!

[@CaitlinPawlowski]

That’s so great!! Xx

[@hn5900]

You’re so funny! Love it! Xoxo

[@CaitlinPawlowski]

Thanks for watching ❤️❤️❤️

[@JamieReviewsStuff]

Congrats girlie, that’s awesome!! I started a weight lost journey in August last year and weighing myself every day helps IMO. Keeps me on track and reminds me to keep the calories in check. 32lbs down, 5 to go! Woohoo 🎉 🥳 Then time to really focus on toning, been thinking about Pilates! Might have to give it a go.

[@CaitlinPawlowski]

I’m so excited for you! Congratulations 😘

[@lmcalo]

Omg!! Perfect timing for me ☺️🌸👍

[@CaitlinPawlowski]

😁

[@abbyscomplete1804]

I also love cardio but I know it’s not huge best:(

[@giedrebey5444]

Hi Caitlin, glad for your achievement! I agree these small changes, made a world of difference. Milk chocolate or anything with milk its very hard to digest, so yes to dark chocolate! I am a personal trainer and a chef, well i added these new professions , since i came to US. I had raw vegan desserts business for ten years + i am really very good in it, unfortunately due to my husband’s paralysis, i wasnt able to take it to the next level. Well i still have amazing recipes, that i created, that i might sell later 😜 But i was also raw vegan for some time. And raw vegan desserts, if you ever tried, are amazing only without all that junk that is in regular desserts. And boy do they give energy…. especially raw vegan chocolate . And this food not just adjust body, skin, eyes sparkle, hair shine. I am very healthy eater, but since i am getting older ( aging) 😂, i am planning to go back to be raw vegan again. Reformer pilates i love love, and no surprise here, that your body became more lean, with nice , but not bulky muscles🙌🙌🙌 Do you know that Reformer or first prototype was created by very famous ,Russian Ballet star, he lives in Miami. And hello, who has better bodies than ballerinas. I am planning to purchase all his equipments, i think its about 5 . But its amazing, keep up good work. Resistance training ( which is anything, using only your own body weight, its the best way to tone your body, and not become bulky , as weight lifting. Although for your petite physique, i dont think , you would become bulky even if you lift weights. Have a blessed day 🙏🧡

[@CaitlinPawlowski]

Wow Thankyou for the fun fact 😃❤️❤️

[@SundayRose99]

Great topic! ♥️So inspirational and I’m very impressed with the reformer Pilates machine in your home! Wow! 💪🏼💪🏼💪🏼 ♥️♥️♥️

[@CaitlinPawlowski]

Thankyou! 😘

[@Julia36D]

Oh my word would never have guessed you’re diabetic! Well done on these positive changes. I don’t even own scales but I do measure myself with a tape measure. I’m very muscular and as a result of that I have some curves, so don’t want to obsess over a number on a scale (muscle weighs more than fat blah blah etc etc). I focus more on what I see in the mirror, how my clothes fit and appreciating the things I love about my body/face. Life is too short to always criticise your appearance; ain’t nobody got time for that ❤️

[@CaitlinPawlowski]

I’m so glad to hear Julia xox

[@JenniGower]

Thank you for sharing all this Caitlin. It is very interesting. I used to weigh myself everyday then I gained quite a lot of weight due to medication I was put on. I wasn't told or was aware that this would happen. I was eating well, exercising, doing everything right, just my normal life but still kept gaining. It wasn't until I went to another specialist for my health problem that I was told I should have never been put on the medication in the first place. It got me so down that I stopped weighing.I am just under 5'2" ( well probably a lot shorter now, shrinking in my old age LOL) and I weighed 46.5kgs. So I was tiny like you, The medication I was on was very strong and it triggers something in your brain so then if you try to lose weight your brain won't let you and it has been a very hard battle to lose weight. It takes a few years for your brain to get back to normal. it is a lot more complicated than that but this is the easiest way I could sort of explain. It was medication for a debilitating disease I have had for many years and will have for the rest of my life. I am in constant horrific pain 24/7 but I am a toughie ( got it from my beautiful mum) and get on with life as much as I can. Anyone who doesn't know me would think I am fine. I just put a smile on my face, laugh and have fun and suffer in silence at home. It is a slow process but I am determined. Sorry. Just needed to get that off my chest. Much love to you and Flynnie. Jenni from Adelaide.

[@CaitlinPawlowski]

That’s for sharing that perspective I didn’t think about that element of medication and trying to weigh yourself that would be hard and almost counter productive because you can’t do anything about it so it would probably just upset you more x

[@wennnnndyhabibi]

Snacking has always been one of my weaknesses. Especially snacking after dinner! And so what currently works for me (5 months postpartum) is intermittent fasting. 16 hour fast, 8 hour eating window. The hours aren’t crazy. It’s just literally me having dinner by 630pm the latest and not eating until 1030am in the morning! Been able to lose 4 kilos in the 2 month window all because I quit snacking haha

[@CaitlinPawlowski]

I’m so glad that’s working for you! 😘

[@ANNA-cf8vr]

What about going with a pattern of not eating added sugar day to day, but if you're out somewhere and there's a delicious creme brulee on offer, you get it knowing 90% of the time you aren't eating added sugar? That seems like a manageable way to go about it if you want to lower your sugar intake, but still live your life.

[@CaitlinPawlowski]

I try but it’s like getting off a drug every single week you know? 😂

[@9377rita]

I've never seen chocolate bag this huge! I think sometimes okay to eat a piece of cake. In high school I ate every day sweet bakery stuff and when I stopped it I got slimmer mostly I noticed on my face shape. Nowadays I'm not even missing it. I was never a big sweet tooth, I more a salty snacking person, but I know I have to control it and found some healthier alternatives such as puffed rice and wasa crispbread.

[@CaitlinPawlowski]

Oh yes I was ALWAYS eating sweets from the bakery in high school too 😂

[@dolledupbyj]

No sugar has helped me sooo much to keep weight off! I don’t even work out as much as I used to I just watch what I eat and tend to fast past 1pm aside from a coffee.

[@CaitlinPawlowski]

Definitely diet is key 🔑

[@reutgadmish1835]

Good for you girl! I don't have any form of chocolate or sweets at home, I prefer it that way because I can be very emotional eater sometimes so I prefer not to have these types of food in my house, I allow my fiance to buy things I don't like that much like chips or nuts and that is how I manage to control myself, I can gain weight SO easily that I always try to be aware of what I eat (it desn't always work cause I'm human haha) but I had issues with my weight my entire life and now I feel that I found what works for me so I try to maintain it as much as possible I try not to eat processed sugar but I do one meal a week that I eat whatever I want and I lost 20kg like that so to me it works, my fiance managed to lose 20kg by counting calories and eating in small portions but he ate everything so every body is different, we see it as a lifestyle rather than a diet and try to be as healthy as possible.

[@CaitlinPawlowski]

That’s a really great way to go about it 😘

[@LowBuyLuxLife]

I’m a bodybuilder and while I like Pilates, yoga is my jam! It is a game changer for sure! Great video and you may already know this but make sure to use the restroom before your daily scale checks ;)

[@CaitlinPawlowski]

Ah yes that’s a major key 🔑

[@deezhang6399]

I did not see that bag of chocolate coming! Very inspirational though.. I'll put that bag of mini twixs away now haha

[@CaitlinPawlowski]

Hehe chocoholic here 😂

[@tshidilengoasa3833]

I do limit my processed sugar intake daily but I haven't cut it out completely yet. Everything in moderation. Great video!

[@CaitlinPawlowski]

I love your philosophy 😘

[@businesslifestyletanjagratza]

I'm also team dark chocolate. Congratulations on your transformation. This Pilates sounds very interesting.

[@CaitlinPawlowski]

Thankyou! 😘

[@KimberlySchreiber]

Our weight and height are similar *I am 5 ft 2" and 108. I just turned 50 and I had 4 kids in my 30s. For me, the key to staying fit is being able to eat anything I want in moderation. I allow myself to eat something I love (like cake or desserts when I am on vacay). If I don't, i find that I binge and overeat because of cravings. There are so many good YT recipe channels for replacing sugar with other sweet things. I don't do dieting or keto, but I found my fav foods and found a replacement. Tonight my kids had pizza, but I made a cauliflower crust pizza with mushrooms and turkey pepperoni. Congrats for losing that weight - it's a lot when you consider the percentage of your total weight.

[@Bestlifemiddleage]

Same for me! Everything in moderation is my motto! I’m 47 and in the best shape of my life , I even compete. I never had results when I tried to cut some kind of foods completely, it made me want it more and more. Now I found my balance, nothing is off limit, it’s all about choices. Most of my diet is whole foods with treats here and there. I lift weights and sculpted my body while feeling strong and healthy!

[@CaitlinPawlowski]

I actually agree with the binging due to deprivation If I try to stop myself I just end up eating more of something I don’t actually want to then go to the thing I’m actually craving 😂

[@MsTiger6969]

WOW very inspiring

[@kaylheecarroll3186]

Congrats 👏🎉 Caitlin 💐🎈,I think you looked great before And I am happy 😁❤️ for you

[@CaitlinPawlowski]

Thankyou so much 🥰

[@kaylheecarroll3186]

@@CaitlinPawlowski your welcome 😊❤️

[@Antoinettescloset]

Sounds like you have your head on right about everything. A few years ago when I was working out steadily I too weighed myself every day. Like you, I did it to see where I was with what I ate. It really helps. I sadly gained all my weight back and more so I'm starting tomorrow on my journey. I cannot weigh myself everyday right now b/c I will go into a self loathing state of mind. But maybe once I get to a more suitable weight for myself I may start weighing every day. Wish me luck! 😇

[@CaitlinPawlowski]

I wish you the best of luck and believe you can for sure do it!

[@Antoinettescloset]

@@CaitlinPawlowski awe thank you. 🥰😘

[@ChiaraAliesh]

Don‘t play it down! 4% is awesome when you already are super lean! And also you said people who don’t really eat processed sugar should write it in the comments! That would be me 95% except maybe a birthday or the few times I really want it because the thing is that I really don’t forbid it to myself so if I want it I eat it but it’s the weirdest thing I just don’t crave it anymore! It started when I first got in to fitness I started with only allowing it once a week and then I always ate sooo much sugar that my tummy hurt so bad and then O started to say ok let’s try to not eat it a bit and that worked and when I said ok when I want it I have (about 5 years ago) it just was like well if I can have it I really don’t crave it so much anymore. Which is weird because I am the typical chocoholic but I think I also don’t crave it because I eat a stevia sweetened protein powder and that’s my chocolate fix! Also I read books like lifespan and it scared me what processed food does to your body(i noe protein powder is processed too but I take one with really no additives because I can’t live without this😂😂)

[@CaitlinPawlowski]

Thankyou!! Maybe I should read that book because I think I need to be scared straight 😂

[@ChiaraAliesh]

@@CaitlinPawlowski it’s fascinating!! It talkes about the dna damage that processed food does and how it makes you age!!! Definitely a scaaaare off and probably the thing in my head that does not make me crave does anymore (and you are talking to someone whose idea of a snack was eating nutella out of a jar and lives in Switzerland where there is chocolate EVERYWHERE😂😂😂)