How to ACTUALLY Lose 10KGs FAST & Keep it Off (Based on Science) | Diet + Workout routine

losing fat is easy, actually. Easier said than done🤡
how to lose 10KG in 180 DAYS and keep it off | diet + workout routine tips
losing fat is easy, actually | diet + workout routine tips (based on science)
is it possible to lose over 10 kgs in 6 months? Hell yes...but it's probably not the way you would have imagined. In this video, we will talk about science & evidence based facts that would help you get ahead in your fitness journey with full clarity. We'll understand : The BEST Way to Use Cardio to Lose Fat (Based on Science), How I lost 10KG in 6 months and kept it off i.e.. How I transformed my body in 180 DAYS , why cardio and exercise isn't the best way to lose fat, diet and workout guidelines needed, the process of removing fat, How to Exercise & Diet Correctly for Your Body Type, Tips to lose weight / Weightloss tips or should i say, "fatloss tips" and more important than anything, how to do this in a healthy way.
No, it's not about endless HIIT workouts or starving yourself. I've uncovered the surprising truth about fat loss and how to actually make it work. Hint: It's not just about exercise; it's about what you eat and how you move throughout the day. Forget the myths and discover the science-backed secrets to a fitter, healthier you. Let's dive in and uncover the truth together!"
For simplicity and because i talk like a duck, here is the entire point of the video summarised:
-7000 steps walk
-2-3 days moderate to high intensity cardio
-2-3 days strength training
-Higher protein, fiber, good fats
-Cut down on carbs and sugar
-Sleep well (really)
-Drink water when you feel hungry
-Stay active throughout the day....hot girls walk more
-1-2 Cheat days
-Be grateful for all this movement you are able to do
to know the science behind it, watch the video....
💌TIME STAMPS
0:00 Intro
0:34 Mistake 1
1:45 Tip 1
2:31 Tip 2
2:56 Tip 3 🌟
3:05 Mistake 2
4:39 Tip 4
4:12 Tip 5
5: 42 Mistake 3
6:14 Tip 6
6:52 The overall blueprint & schedule guide
7:19 Tip 7
7:49 THE BEST WAY TO LOSE FAT (backed by science)
8:05 But...how long will it take?
Disclaimer:
This is solely based on my own experience and what personally worked for me and is not the only way to lose weight. I am not a dietician and am in no way giving professional advice! thanks for watching xoxo
ps: It’s not easy…that was a joke…but is this your sign to go play your favorite sport with friends again and eat more protein…i guess that's what this is….love love 💗💖
Note: this video is not sponsored, obviously.

[@user-ou5jn7fj8o]

MY TAKEAWAY: If you -Walk 7000-10000 steps per day -Do HIIT or cardio(dancing, running, swimming) for an hour 2-3 times weekly -Do strength training (lifting weights, pilates) 2-3 times weekly -Include protein, fiber and good fats in your diet and cut down on sugar and carbs -Get 7-9 hours of sleep You can realistically see a difference in 2-3 months and lose about 10kgs in 6 months which is also exactly my goal so I'll make a plan now and hopefully stick to it and come back here in 6 months to see if anything's changed

[@vernysivalingam9129]

thanks for this!!

[@glem2301]

Please update me girl

[@vornamenachname4963]

Remind me

[@chiaraolariu7662]

Do you eat a normal amount of food for you or less?

[@nyx.-.]

​@@chiaraolariu7662go for 500 calories less than your maintenance calorie count to lose weight

[@brittanymcmcmc9730]

this is one of the most positive "how to lose fat" videos ive seen in awhile! even with the talking about calories

[@Kor1i]

THE CATS MADE THIS 10X BETTER I LOVE IT LOL

[@mauve3185]

I don’t want muscles i just want to be lean

[@elifc.7723]

You’ll look lean if you have muscle??? Like what do you think lean is…lol

[@GuShiTown]

You'll look lean if you do strength training and buuild up muscle. You'll only look muscular if you satrt bulking, which is when you increase in calories, consumed beyond your body’s needs.

[@emmarielo]

you won’t bulk up straight away - it takes years to get loads of muscles. if you strength train minimally and don’t push your body too hard you won’t bulk up, you’ll just slightly build more muscle so it can take up more room than fat, meaning you look leaner overall. hope this helps :)

[@potato-phobia85yearsago27]

You can lose weight faster if you have some lean muscle mass, muscle burns a lot of calories

[@nahunkisser]

muscles burn fat

[@Aysisse]

Problem is that if your job is about sitting down all day, and that you live too far to walk instead of driving, it makes it hard to move much during the day...

[@lea_hfn]

I also have that problem because i work in a office. In my 30 min break i go on a walk and when i'm home i do workouts in the evening or also go on a walk. Depends on the weather.

[@silence2314]

Some people solve this by getting a standing/sitting desk for their work and doing stretches throughout the day.

[@astridmaack4516]

@@silence2314some also get a small treadmill to use if they have a desk they can raise. Or a bike pedal machine (idk the name lol). People can get creative

[@thaisccn89]

Little changes add up! Can you park a little further away? If you take phone calls, can you get up and walk around during the call? If you bring your own food, try to eat and then go on a short walk during your lunch break, or if you eat out, is there a restaurant nearby that you can walk to? Stairs instead of elevator, if you work on a high floor, get off a few floors early. Lots of other great tips can be found online!

[@Smollfoxy]

I got a standing desk and have one of those treadmills that easily fits under it, so when i dont really have to type i sometimes use that for half an hour. actually helps with staying awake on the job too

[@april-chan1476]

Girl is targeting everything i literally need, from skin to manifestation to weight. She is literally a doctor!! Thank u for healing me

[@ZienabHarb1]

ok, I’ve lost 30 pounds in 3 months, and this is how. For starters, my diet was very low carb and minimal to no sugar (ate the same amount of calories). I exercised on an elliptical machine every day for 20 minutes(burns around 200 calories), and sometimes went on hour long walks in the evening. This definitely might not work for everyone, but it helped me lose a lot of weight very quickly. After a while you might find that your body has stopped losing fat and this is because your body gets used to the diet and has adapted to it like a lifestyle. If you don’t exercise as much you’ll stop losing weight at one point in your journey. This happened to me and all you need to do is exercise more. I’m not saying do more on top of the things I mentioned, but if you aren’t exercising at all then you’re going to have to start. Getting around 1 hour of exercise on top of a diet will ensure the weight loss beginning again. Again this won’t work for everyone since we have different bodys, but it’s worth a try!

[@Mclaren.04]

This is really helpful, thanks so much!💗

[@oshah]

What if I started exercising and I'm still the same? My weight ha stopped and it won't go down 😢. I don't even eat that much, Smth like 7-1200 calories a day. Man idk what to do. Suddenly I gained 3kg and they don't wan to move. Even once I started exercising, my weight doe gondown by a bit but then come back up again the next day. Even now when I wake up, the weight I lost isn't the same as like 2 months ago. I'd usually lose about 1kg overnight, now u lose barley anything, something like 0.2 or 0.3kg. Idk what to do😔 pls someone help

[@user-sb2ib5sb4o]

@@oshahhow tall are you if you dont mind me asking? because unless you are very short 700-1200cal is too little for the average person. when you eat this little, yes you will lose fat but you will also rapidly lose muscle mass, which is a huge part of your metabolism. basically: higher muscle mass = your body needs/burns more calories. seeing how you used to lose 1kg overnight you unfortunately may have damaged your metabolism badly, you likely have low muscle mass which = your body needs less calories, which is why you are not losing weight at such low calories. what types of exercises do you do? i would suggest maybe shifting your goals. instead of restricting calories super low, focus on your macros. i would recommend trying to eat a lot of protein and try strength training/lifting weights! this will build your muscles back up and help you recover your metabolism. this may make you gain some weight back but that is a good thing. its a common misconception that gain weight = gaining fat/looking fatter, but this is not true if you are gaining muscle. more muscle will not make you look “fat” because it is so much denser than fat, unless you become extremely muscular (which is VERY hard to do). this is a lot of information so let me know if you have any questions ☺️ and also i highly recommend you also do your own research!

[@oshah]

@@user-sb2ib5sb4o I'm 162 cm and this is my routine: I start with a few exercises to get my body moving then go on the bicycle for 30 min and continue the rest 30min doing exercises like burpees and stuff like that. I know that weight training is good but I'm not trying to build muscle that way. I've noticed that when I used weights, I was stuff and wasn't the same. So I'm staying out if weights. Do u think you have othe suggestions? I notice that when I do eat more calories (even if it's just 200 or 300) I gain weight. I was 53kg 2 months ago. Ramadan came (about 1 month and a half) I fasted (stayed out of sweets and sugars) , I came out of it 55.5. Dunno how, but that's how it was. After, my weight went to 56 and stayed there. And I just keep gaining, like a week ago, I was 56.5kg. Now I'm 57.5. I don't know what going in 😭. I'm literally exercising everyday and not eating anything sugar or fast foods even. I've looked everywhere but everything's the same, stay out of junk food, be in a calories deficit (which clearly I'm already on) exercise, eat protein (I do, I prob get like 20-50g a day). Heh, tbh, all I want is just to get to 55 again, I wanted to go lower butbill be fine with only that.

[@jesus_saves_15]

Yeah thanks

[@ArieKE]

Issue with me is, counting calories ended up being really toxic. I gained a unhealthy relationship with food being too focused on if I went over or not.

[@calaobserves]

Definitely same for me… I started only seeing calories instead of food

[@LeahChandler]

WAIT THIS NEEDS TO GO VIRAL WHY IS IT SOO GOOD

[@user-fn1vb9ly7v]

This is my comfort channel and I love your videos, they are top quality in EVERY category! Already waiting for the next one XD

[@lilusb6759]

same!

[@chinchiIas]

this video is so real, a lot of diet videos out there are spreading a lot of misinformation and unhealthy habits, so good to see a top quality video like this

[@yumikoalida5570]

Guys. I've lost 5 kgs in about 2.5 months. And what she's telling here is the truth! You won't get anywhere if you keep the same diet and only add few more exercise every day. Trust me, I've failed so many times before. The key is consistency and not too put to much routine all at once on to yourself. What I did was going to the gym minimal 3 times a week, 1 hour every session. It doesn't have to always do cardio, more like lift weighting 3/4 of the time. Then cut my calorie intake (I only eat two big meals a day, but eat fruits at night); DON'T SKIP BREAKFAST!; take more vegetables, fruits, and protein but reduce your carbo; drink gallons of water (I'm not even kidding, this can help to keep me pooping every morning); and listen to your body more. It means.. when you feel like you are hungry, it's okay to eat more. But choose a healthier option. Like one night, I couldn't sleep because I was starving. But instead of eating cookies or any other carbo, I chose boiled egg and a piece of chicken. Now I'm on my way to lose 7 more kilos. I'll keep you updated once I've reach it. Good luck, everyone!!

[@alliswell.7003]

This is one of the best fat loss videos i have seen because it literally takes into account everything while still being short, so well summed up.

[@meee1111]

Can we all appreciate her for making such quality content in bite sized portions so that its its easy to digest and apply in our life :)

[@s00binstan]

ur voice is so calming bro 😭 pls post more !!!

[@s..Strawberryyyy..]

i think this is one of the most helpful video i found on youtube this year

[@BanalaRihi]

You evaluated my current fitness level , my personal goals and my skills. Thank you for pushing me to my limits 💖☺️😭

[@Malshi1310]

This is my comfort channel, the vids are top quality XD

[@wafaii_lovespinkkk]

Hey claire, i just want you too know that, Your vids have helped thousands of ppl, and i was supporting u since your first vid and I was like "How does this girl not have millions of subs she's saur useful" cuz of your video qualities they were edited saur properly and professionally , and the shock in my face when i saw your glass skin, I love you we love you. I really really really hope you get more popular and more recognition and i lovedddd the layering vid saur fricking much. Saur Basically this comment was to show how much your subscribers appreciate you. LOVE YOU 🎀💗.

[@ClaireEmm]

MY HEAAAART🥹 LOVE YOU TOOOOO!! FOREVER GRATEFUL💞💗

[@wafaii_lovespinkkk]

@@ClaireEmm Ofccc 💗💗

[@twicelands]

You're literally going to change my life for the better with all these super informative videos

[@user-dc2kk5xb1p]

I just realised the opera in the background is from Carmen Sandiego. Did anyone else love that show as a kid? It sparked my passion for geography

[@besraaras3712]

this was such an entertaining video with so important facts omg!! love it!

[@naomiiyt2435]

This video came on my home page , and it was the exact video i needed , im trying to lose weight and i follow workout videos on youtube alot !! THIS VIDEO HAD THE BEST EXPLANATION HOW TO LOSE WEIGHT AND KEEP IT OFF :)

[@bithyjannat9956]

This video is very well made. Your editing, analysis and memes were great. Thank you for such an informative video.

[@Ivorila]

this video just told me to go to sleep

[@kale2488]

real

[@arteinighters]

You put so much care into this video, thanks for sharing ❤

[@Skyeebooklover]

I love your channel girlll

[@thee_earl]

the editing in this video is chef's kiss 💋

[@kamilakasenova675]

omgg you were so true about that! Thanks for summing up! Great job🩷

[@user-hg6ps6jo5s]

omg perfect.. i normally dont comment at all but this was perfection itself

[@clover9145]

thank u so much for explaining why HIIT workouts dont work that well and different types of "dead ends" on workouts and diets! thank u sooooo muchhh! 💛💙

[@strawberryapple7061]

This is actually so helpful omg

[@dyahpradnya4932]

i love your videos you make the explanation seems so simple. by just watching this 1 times, i already know what i have to do in order to lose weight. thank youuu so much claire! love from Indonesia

[@mariamsameh6719]

this is actually very helpful thank you

[@linoy7]

whoever found this video is really lucky cause i’ve been researching hard this past year for ACTUAL answers on how to succeed and i already got them but this video just sums it up perfectly could’ve saved me so much time and effort😭 also taught me more info that i didn’t hear of before :) amazing video girl

[@Preetzle]

This is literally the best video on fat loss on this platform. Literally sums up everything! ❤

[@1nner_Growth]

This channel is quality over quantity

[@-rin_]

Thank you SO MUCH… I struggle so much with stubborn fat loss and have been really insecure. You are my saviorrrr ㅜㅜ

[@_gyeul]

this video is literally what I needed thank you so much

[@derivative7117]

No seed oils. No grains. No added sugar.

[@Sutsbeee]

Ngl I was really waiting for your videos.. Your previous videos helped me a lot. I appreciate your efforts you put into your videos. The editing seems decent but cool enough. I was actually thinking to start my workout journey today but confused. And here you are 💚 I don't know if you will read this or not but just by uploading these kinda videos you're helping a lot of us.

[@_bluerain_9454]

This is me but it’s so hard to commit to it. When I get engaged I want to be the best and healthiest version of myself! My first step is going to be buying a scale so I can track myself and cut out all unnecessary and bad for me food items. I love inspiration like this! Thank you so much may Jesus Christ bless you on your health journey!

[@mistic.111]

I LOVE THIS CHANNEL. I LITERALLY WAS THINKING ABOUT THIS KIND OF VID YESTERDAY ❤❤

[@ClaireEmm]

💗💗💗

[@user-pj9lm5dz4b]

I love ur content they make NOT lose hope on losing weight

[@melisabahar1850]

Loved your channel! ❤

[@jamiec8556]

OKKKKAY but this is good. It makes so much understanble with the past research I've done

[@user-ui5lc6yz4i]

this vid is SO useful, wow. i love it! thank u for sharing!!

[@Haidils0024]

thank you for the informative and fun video!

[@noemjah2440]

This video is amazing omg

[@celvstrin]

Girl you're my life saver❤ You make awesome videos on skin, fitness and clothing. Love ya 😘 even your voice is calm and sweet😊♡♡

[@vijaylaxmichoudhary483]

i love you videos. they are so informative and simple and actually helpfull. waiting for the next one already❣❣❣❣❣❣❣❣

[@KIMMIUNA]

starving for more than 16 hours, our body will turn to eating the fat cell itself😁😁

[@ethrealfairyy8066]

THIS IS SO HELPFUL, TYYY🥰💋

[@ClaireEmm]

💗💗💗

[@sariluving]

this channel is so underrated, your videos are so helpful and cute at the same time 😭

[@TabataChanToon]

Hi, I'm doing the workout too, how's that going for you?👽

[@domi372]

girl just listed the same things that are on million other videos about the same topic but made it more chaotic with editing and audio >_>

[@Soobin.mylove21]

Can we just appreciate how much work and effort she put into this video

[@localgardener8726]

my body is a tough thing to work with, and i always found that exercising the regular way was too exhausting and uncomfortable for me... then i started walking for hours and let me tell you, i lost so much fat and got so healthy, only from walking and staying active through the day, no gym!

[@sonjaostrowski7381]

so informative yet the funniest video 😂

[@babycaratnomii8764]

"look how the turnables have tabled"😂😂😂i love you

[@ferwoodz]

Fr

[@theponytailedkindling3585]

so the answer is.... just be a basic, healthy human-being, not a potato 🤣

[@La_Fleur_Rose]

If it's scientifically makes sense, it works. I'm currently studying the digestive system in my science class and all of this perfectly makes sense. Very educational 👍

[@luhvcee8305]

i really needed this video

[@user-dv6bu5ig1e]

That's my first time to watch your videos and I love how you speaking, how you editing and everything in your videos❤

[@TabataChanToon]

Hi, I'm doing the workout too, how's that going for you?👽

[@faunky.leaves]

Wow... This video is actually rlly inspirational! It makes me want to actually implement the changes I've been meaning/wanting to make in my life, thank you!!😊♥️♥️

[@Ninioxx_1]

1) eat less 2) do cheography 3cif you are hungry drink water 4 have cheat days 5 build muscles by lifting weights and plates eat more protein 6 train your muscles 3 times a week 7 move more through the day 8 do dancing 3 times a week 9 sleep for 8 hours

[@Kadibia-21]

Great video ❤

[@AdriannaFaleyras]

Thank you so much for this video ❤❤❤

[@13hauntedswiftielivie]

dude ur vids are so funny and helpful! tysm

[@royalkim7]

i actually love this video i used to watch the lady in the intro and she is AMAZING but she did that in only 100 days for a comp then only regained a bit which is terribly difficult for most this one feels more attainable

[@kapinzzal]

The most realistic video ever.

[@itssquishy3364]

i started to gain weight and id want a skinnier body for half-prom and a cosplay all the videos i found were either too serious or boring but this one is amazing!! it clarified the things i was confused about and gave me a goo idea on how to so it

[@carolynneboughton1794]

Hello! I was so happy with the results of your research. I have been utilizing calorie deficit (1,500-1,800 cal/day), higher protein (25-30g protein per meal), and strength training (3x per week). I actually just started this week and have already lost 4 lbs! (I am 5' 9.5" and started at 235 lbs, now at 4lbs). Previously, I had been frustrated because I had tried other ways to lose weight and it just was not working for me. I still have a long way to go as my goal is to lose 70-100 lbs (my healthy weight range is 125 lbs - 175 lbs and I want to be within that weight range). Your video gave me motivation to continue with this approach and to push myself a little more! Thank you!

[@sauronlovesauron6130]

Thanks so much this video really helped a lot!

[@damla3754]

This is the video i should’ve watched when i started my fitness journey… Instead i gained the same information by watching 100 more videos and complicated tutorials.

[@Bubukat7777]

This video is perfect, I want to lose weight because now that I’ve started working my weight skyrocketed so bad,y since I am sitting 10 hours a day and have little time to do much else, but I’ve changed my eating habits, eating more good fats and protein and genuinely I feel more energetic but I just did not know what to do next, thank you :D

[@user-nx4dv1xv8r]

SO HELPFULL plaese make more videas like these!!!

[@nia_agustiana]

As ad physician, this the best and accurate plus Evidence Based video about fat loss. Cherry on top, its sooo funny and interesting tk watch!! The caaaatts ❤❤❤❤❤

[@zenzero64]

So underrated!

[@basmael6530]

This is one of the most positive and funny amazing interesting video ❤❤about how to lose fat without any boring thing !thank you 🎉❤❤❤

[@calmcall954]

I love your videos ❤

[@izumixx]

Omggg not the jjba reference at the beginning 😭😭🩷

[@jyotirai4456]

It’s a long video but I enjoyed coz you made it so interestingly ❤😂

[@MC-dc2ko]

The sleep part is so true omg when I don’t sleep enough I put on weight even tho the other aspects of my lifestyle don’t change

[@eierinjhoi]

My sister is getting married in October and I'm one of the bridesmaids. I'll update this thread of my journey to better fitness. Current weight 63 kg 🎯 Target weight: 52 kg. Height 161 cm. Wish me luck 🤞🙏

[@foivechan]

Any update

[@izzyBz30]

I love your explanation. KISS ❤️‍🔥

[@TheINFP_Diary]

easiest hiit exercise (that's really fun once you get the hang of it) is jump rope. If you don't have a jump rope you can just jump in place or do jumping jacks. I jump and lift weights, feeling better every day. Today I completed my 6th week of working out 4 days a week with a simple structured plan. All it is: Workout 4 days a week 2 days upper body (choose 4 upper exercises) 2 days lower body (choose 4 lower exercises) Do this and do not miss a day, I actually now am going to be adding a 5th day to my exercises plan because i've started enjoying it! And since i would do tuesday-friday, the three days that i didn't workout gave me too much opportunity to be lazy, and sometimes i did, but having a jump rope, doing hand stands, and dead hands are amazing for days that you're not at the gym. Good luck peeps

[@jakiyrahmason4824]

I LOVE YOU CLAIRE 🥰

[@ClaireEmm]

LOVE YOUUU TOOOOOOO💗

[@blkpikinyourarea8038]

Hey girl i have been watchiing your videos all time il love it!! Can you share how you edit your videos love you babe!

[@blackbeayti]

For desk job/office babes: It's recommended to not sit too long in one sitting (lol) so I usually get up from my seat to walk around our office floor once or twice per hour :) You can also just have a small glass of water that you finish every hour and go refill if it feels less awkward for you :) also keeps you hydrated bc I for sure forget to drink too.. It was a bit awkward at first bc I felt like I was being weird but turns out no one cares and a few other people do it too and I hadn't even noticed!

[@zarabowawa]

you're hilarious! subcribed

[@esmeexx8381]

This is the most fun and intresting "how to lose fat" video I have ever seen 😂

[@Mkrista]

I like your video and even this the Giorno Giovanna theme 👌✨✨ it makes me wanna work out more 😌

[@l3loop571]

clicked thinking i was gonna watch the actual person in the thumbnail's pretty serious experience, but stayed for the edits relatable commentary and meme cats 😂👏🏻

[@victorialaurent447]

This video is perfect

[@AliceLeChat]

This was a reality check that I have to do smth about my sleep lol thx

[@liassxo]

thank u sm for this

[@christineeberth8280]

Hay, you do not need to loose weight. Sometimes you need to build muscle.

[@devashrigajarlwar1069]

I just love her voice.

[@WalkandTalk30]

Went from 260 to 197 over the course of two years. First I did IF, the when I hit 215 and couldn’t get lower I started calorie counting down to 197 and now I’m starting a general fitness regimen drafted by the Planet Fitness consultant, scales not moving but pictures show significant body recon positioning happening.

[@cennetdevries4124]

I'm committed to kickstarting my goals and embracing a healthier lifestyle, starting today. I really hope that i will make it this time :) good luck to you all