How To Diet To Lose Fat FOR GOOD (4 Phases)

If you’re watching this video, chances are, you’re wondering how to diet to lose fat for good. Most people have been taught to use approaches that set themselves up for failure in the long run, by physiologically messing up their bodies with diets that leave them in a position where it’s now very hard to strip off that excess fat. But, in this video, with the help of Dr. Eric Trexler, pro body-builder and PhD researcher, I’m going to show you exactly how to diet properly so you can undo the damage you may have done from your previous dieting attempts (i.e. maintenance calories are too low) and break through your weight loss plateau. I’ll also show you how to keep the weight off so that once you strip off that excess fat, it’s gone forever.
The first thing we want to do here is something called a recovery phase, which helps with 3 goals: restore the lean muscle mass that you lost, restore any hormonal imbalances (related to cutting your maintenance calories too low), and to just get you in a better mindset. To accomplish this, all you’re going to do is simply bump up your calories to whatever your maintenance calories currently are or even slightly above this, while also cutting back on your cardio. As for how long you should stay in this recovery phase for, Eric recommends at least a couple months for most people.
When you’re ready though, phase 2 is where we can give dieting another shot - but this time we need to do it right. Which means that we need to set up our fat loss phase in a way that minimizes muscle loss AND minimizes the metabolic adaptation we typically experience throughout our diet. And as outlined in Eric’s research papers, there are a few ways to do this. First, you need to avoid using a very aggressive calorie deficit. This equates to roughly only a 15-25% calorie deficit, but just keep an eye on how your bodyweight progresses and adjust accordingly. Next, we want to use an approach called intermittent dieting. And lastly, you need to ensure that you’re eating a high protein diet (1.8-2.7 g/kg bodyweight) along with high volume, low calorie, filling foods. So basically, you apply these 3 steps until you’ve successfully pushed past your weight loss plateau.
Then, it’s time to transition to phase 3. What we want to do here is simply find a way that you can maintain your weight loss in a sustainable way. One option is a reverse diet. Although the effect this has does seem to vary individually, often times what happens is even though you’re adding more and more calories back into your diet, your body counteracts this by essentially gets out of that “dieting” mindset and tends to start burning more calories through subconscious increases in daily activity, or NEAT to slowly bump up your metabolism. Imaginably, this is the crucial step when it comes to how to keep the weight off after your diet. However, keep in mind that again this does vary individually as people respond to increases in calorie intake differently.
And then, from here, it really is up to you where to go next. You could either maintain your new physique with relative ease with new your higher calorie intake, or you could choose to now focus more on muscle growth. Now although this whole ‘how to diet to lose fat for good’ process may seem very complex and you may be feeling as if there’s no hope for you, that just simply isn’t true. I’m not going to lie it will take time, but by following these 4 phases, remaining patient, and combining this with a solid training and nutrition plan, then you can and will be able to strip off that fat for good.
On that note though guys, for those who do need that extra bit of help when it comes to learning how to diet properly, my step-by-step programs have been designed to guide you through each of these phases in detail. It comes fully equipped with software that enables you to actually know exactly what your metabolism is at and how its changing week after week as you strip off fat, so that you can easily break through any plateau you encounter along the way and lean down in the most efficient way possible just like several of our Built With Science members have done with their programs. To get started today, simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: builtwithscience.com/bws-free...
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[@Andre-eu5xd]

The main goal is FAT LOSS, not WEIGHT LOSS everyone

[@caast3rr]

What's that gotta do with anything

[@mkawy2200]

s o I think his point is obvious which is weight loss can include both muscle and fat loss altogether so if your scale goes down fast it means you're doing it wrong idk

[@nycliam8935]

s o if your working out you might not see the scale change because you adding muscle while loosing fat at the same time so your weight won’t change as much

[@caast3rr]

Hunnid Bandz ohhhh thanks

[@caast3rr]

Hunnid Bandz wait do you have to be in a calorie deficit to lose fat or no?

[@xDarK_TZF]

Tbh in the end it comes down to calories monitoring. Its kinda though with home-cooked meal by parents..

[@dontknow2403]

riight, but you can estimate the calories in those meals to or offer to help with the cooking from time to time:)

[@gabrielleathalia1359]

Same here. What i do is that i will try to estimate how much i eat based on nutrition. I eat way less rice and more on the protein based food, also heaps of vegetables. I still don't have abs tho don't get me wrong here but i am definitely in a better shape now.

[@bjs9648]

Right, makes me wanna eat rice with boiled eggs everyday😂😂

[@whitetrashandhellbound6905]

@@gabrielleathalia1359 you need to be more accurate with your Macros. You need to be around 10-13% body fat for abs to show through. This will take a strict and healthy regimented schedule. Where there is a will there is a way. You can either get results or make excuses, it's up to you.

[@mdcastaneda]

Yeah 😂😂😂 specially when you asian and you eat rice errday hahaha

[@clintpoland6606]

i really hate my belly fat for so long already, its just so hard for me to move around with it and its always noticeable, agoge diet helped me lose it and now im so confident in my body already

[@richardvang3984]

yellow road on the water rain

[@JeremyEthier]

Time stamps are below! The problem with many dieting approaches: 1:20 Phase 1 4:36 Phase 2 7:06 Phase 3 9:37 Phase 4: 15:33 . Hope you enjoy this one! Let me know what you think of this video style, I'm planning to do some more collaborations like this going forward and want to hear your thoughts/feedback 👇! . Note: Minor calculation error at 5:54! 180lbs x 15 = 2,700 calories as maintenance if you went with that, and 180lbs x 14 = 2,520 calories if you went with that.

[@faem06]

i was met with an accident 8 month ago that time im 85 kgs now im 115kgs but my leg not yet recovered doctor says i wanna lose weight but i don't know how

[@YazanShash]

The collaborations are good and it surely WILL help us out

[@edogawananoc]

Love this video and your explanation, inspired by it a lot!

[@fturriaf]

Excellent format. Nice to have specialized guests + the graphical aide. Congrats

[@vasupatni9610]

@Faem 06 , I myself had an ankle injury 9 months ago, it took me 6 months just to walk again, i had to also prepare for my tests, I was 94kg when i had the accident but after recovering (Still couldn't do squats or jogging) I am at 68kg btw I am 178cm, I am following Jeremy, Athlean X and Guru Mann. For me intermittent fasting, drinking green tea, crunches worked(started at 25 and increased it to 100 over 4 month period), i also changed to eating bran flakes without sugar and oats with skim milk for breakfast. Hopefully it helped, Stay strong.

[@aSelgaProduction]

I went from 280lb to 200lb and I’m 6ft. I just gotta say thank you Jeremy for helping me in my fat loss journey, because I watched your videos way before you launched your programs and these videos helped me so much!!! 🙌🏼🙌🏼🙌🏼

[@antoinecross2928]

Hey alex how long did it take you??

[@aSelgaProduction]

Antoine Cross it took me less than a year!

[@bossmr8198]

How tall is Jeremy guys 💪

[@kekoanichols]

Congratulations! That’s a great achievement

[@joelisausau4728]

You’re 5’10 bro, stop lying

[@davidg7861]

Summary of four phases: 1) Recovery Phase -Restore lean mass, boost metabolic rate, keep muscle, -Should take 1-4 months. Take your weight and multiply by 14or15 to get your calorie range goal. 2) Fatloss phase -Should be losing around 0.7% of your bodyweight per week. (Take your weight and multiply by 0.007 to give you pounds lost every week) [Progressive calorie deficit] 15-20% So reduce your calories by multiplying your maintenance between .8-.85 -Should take 6-8weeks at diet calories -2 week break at maintenance right after (intermittent dieting) Diet tips: •High Protein diet (0.7-1gram per pound) Grams should match your weight •Spread your protein throughout the day •Unprocessed foods •Eat satiating foods 3) Reverse dieting -Tips: •Don’t go back to original maintenance •Don’t change your cardio levels •No cheat days The reverse diet should maintain your weight loss. After the diet you should have a new maintenance (multiply your new weight by 14 or 15) and then add 200 calories. 4)Build? You can stay at maintenance or bulk up. -To bulk: •Increase your calories by 15-20% •After 1-4 months, go back to phase 2

[@parthrajput7606]

Thanks David I was doing the same really saved time thanks soo much

[@MichelleDeluxe]

🤗

[@Ket.74729]

1 gram per pound? lol i always heard 2 grams protein per pound

[@jazzman_10]

"Think long term, I cannot stress this enough" That is key. Train 3 days a week + some cardio on off days, eat healthy with some fat and HAVE FUN. Depending on your physique and age it may take from 2 to 5 years so do not give up and stick with it!

[@arminhajdukovic5048]

nplink.net/j3wow9h6

[@luisf5213]

2-5 years im going to militaru basic taining in 2 weeks fml

[@olivianenno9798]

Thats exactly what I'm doing. I've lost 10lbs in 2 months but my whole body has completely changed.

[@jazzman_10]

@@olivianenno9798 keep it up! Body and psique are connected, it is not just a matter of looking good but also feeling good and having a good mind setting. "Mens sana in corpore sano".

[@FriedPotatoesForLife]

2-5 years!?! You know there are people out there doing the 21 day workout challenges or 30 day ones lol

[@LevysFitness]

You are awesome. Professional as always.

[@user-nb4ni4ks2x]

Levys fit!!! ואתם מס 1 בארץ!! עושים עבודה מעולה מקצועיים ואכפתיים ומביאים את הכושר בארץ למודעות גבוהה!! כל הכבוד!

[@TheCryptic]

kzbin.info/www/bejne/rZO4hH6CZdmsqKc

[@simone2111]

He is a professional and best youtuber I know. I lost almost 30 lbs because he suggested custom keto diet (customketo4u.com ) in one of his videos - I switched to it completely and it works wonders to me. Love you Jeremy!

[@PULAG]

That's my Robert.. always peeing on people.

[@henrikmadsen2176]

My personal summary of this vid: 1. Loose fat 2. Regain your lost muscle mass 3. Loose fat again (if needed) 4. Regain your lost muscle mass 5. High protein + low calorie density food 6. NEAT has a large overall effect 7. Never a huge calorie surplus

[@arminhajdukovic5048]

nplink.net/j3wow9h6

[@antongunther3977]

My even simpler way of summarizing this is: 1. lower calories. 2. take a diet break every 2 months 3. lean bulk for a bit after your done losing weight

[@SaveTheHedgehog]

@@antongunther3977 did you even watch the whole vid?!

[@antongunther3977]

@@SaveTheHedgehog yeah, when you simplify stuff that much though you lose almost all of the nuance. So I see your point.

[@santinoundpepe2374]

You habe the same Last Namens like my classmate

[@aaronxgaming4042]

I dont need abs I just want to be skinny again

[@jrsmithhennygod8069]

Fr I’m about to get back into my modeling so I need to loose a bit of body fat and put on just a tiny bit of muscle. Something like Bruce Lee’s physique

[@aaronxgaming4042]

@@jrsmithhennygod8069 good luck on that man, maybe share your secret if it doesnt bother you?

[@jrsmithhennygod8069]

@@aaronxgaming4042 yeah man if it works I’ll definitely tell you what I did !! I’ll let you know once I start seeing a difference!!

[@aaronxgaming4042]

@@jrsmithhennygod8069 thank you I very much appreciate that, it's people like you that give me hope for humanity

[@iiBandage]

@@jrsmithhennygod8069 Good luck man. Hope the best.

[@maverick1492]

Hardest one: calories monitoring i cant stop my self eating high calories food cuz my parents always cook high calories foods

[@broqwest9688]

That is my problem

[@vintagejock3951]

Same

[@555reaper]

Same. So now I have to learn about working out different muscle groups, learn about dieting calorie intake macro nutrients AND I gotta learn to cook. It really is a commitment.

[@user-dp4bu8jy4b]

Shop for yourself and keep having big mixed salads and fruit

[@thrillho1905]

Recognize which are the highest calorie foods and eat smaller portions of it. Cut up some fresh veg on the side to make up for it. Cutting the portions may be hard because I'm sure that high calorie home cooking can be irresistible but you just gotta commit and eat slowly. It may take you 20 mins to realize you're full. On the occasion of I crack and want mac n cheese ill make 1 box with my hubby, have a small portion, but load up on a kickass salad on the side for example. Good luck, be strong!

[@Joicab88]

Today I finally hit my goal of losing 20lbs🥳 it was a very slow and steady process..i didn’t do any severe restrictions, just slowly cut my calorie in take every 2 weeks until i hit the deficit i needed and stayed there for 12 weeks (lost the last stubborn 6lbs). Now i want to slowly integrate more calories until i hit maintenance!

[@ultrafloss492]

Congratulations!! Don't forget to keep the cardio in

[@emelypayano8887]

👏🏽

[@cyan5291]

How much calorie did you start with and how much did this you end with?

[@SEO_Master]

“Weight” is the main problem of our life. Everyone wants to lose weight but everyone suggests many kinds of exercise or hard work . But If they know that without exercise without any hard work without any dieting they can lose their weight . And the weight you can lose in the few weeks. More Info : tinyurl.com/yygq88un

[@bongoboxing]

was there a point where you lost a lot of weight then suddenly gained like more then you lost cause its just happened to me and I feel fatter than ever and I don't know if i should continue doing what I'm doing and its just weight fluctuation I'm scared

[@itsash7570]

I’m 5’11 I weighed 302 lbs, now I’m at 205. Make a lifestyle change!

[@shruyotimanandhar9765]

How? Help me

[@GoodWatermelons]

Good shit! Keep it up!

[@sugestive371]

@@shruyotimanandhar9765 he just cleaned up his diet no sugar no bread an working out consistently

[@shruyotimanandhar9765]

@@sugestive371 thanks I will try too

[@anthonycastellanos2607]

@@sugestive371 you should have a cheat meal now and then, everything needs a balance

[@paulorr9262]

It amazes me that anyone would give Jeremy's videos a "thumbs down." Always so informative and well put together. Thank you as always for the information.

[@zippo4042]

Greg douchette fleas will do this no matter what is in the video

[@JGComments]

People who want to hear that it’s easy and quick

[@keylavalle-palma6139]

Thank you for this. I can't stress enough how helpful this is to debunk any mambo Jambo out there. A healthy lifestyle requires discipline, commitment, and flexibility. there are no miracles if we want to get older the healthiest. This video is important for anyone out there with health issues, like me, and that is trying to stay healthy and strong even if there are thyroid, cholesterol, or pre-diabetes issues. Thanks a bunch, JE!

[@BetoEats]

Jeremy, this video is exactly what I was looking for. I started tracking what I eat and exercising consistently for almost 2 years now and I wen from about 184lbs to 145lbs. Over the past 3 months I have been fluctuating from 144-146 lbs while eating 1450 calories which should be giving me 1-1.5 lbs weight loss per week. My goal is not necessarily weight loss but fat loss, I measure my body fat % weekly with calipers and I am currently at 15%. Like you mention in your video, I've reached a state where my body has adapted to my diet and am no longer going down probably because I've been going down for almost two years. I will be going through the recover phase and advancing in the steps you display in this video. Thanks so much for your help, really appreciate it!

[@cameronschile2764]

There is only so much stress a body can take before it stops giving up the caleries. The maintenance will help regulate it and help with the stress you put it through for such a long time. But then return to the calories after a week or two break and then you can go back onto it.

[@ethanperez4774]

I've been unknowingly yo-yo dieting for years. Finally found this channel a few weeks ago and I've been putting the research to the test. Tracking my macros, weight lifting a few times a week, and doing light cardio. It's been the most enjoyable weight loss I've ever done because I haven't dropped my calories way too low.

[@arminhajdukovic5048]

nplink.net/j3wow9h6 nplink.net/j3wow9h6

[@E_Rico]

Hows it been up until now? Any updates on your journey?

[@ethanperez4774]

@@E_Rico back to yo-yo kinda dieting, tbh, but I will say I've now gone about 6 months without GAINING weight due to having a better understanding of my calorie intake without even tracking. This is the longest I've gone without gaining weight in about 12 years. I'll be back to dieting/working out this summer when my wife (teacher) is off work for the summer. We'll see how it goes next school year but I'm just gonna set a small goal for the summer and then try to maintain that again. Too hard to track macros/calories with family and working 70 hours a week. May be an excuse, but it's absolutely a more legitimate one lol. I still think the slow diet method is the most enjoyable one I've ever been on due to not needing to COMPLETELY deprive myself of the nice things. I'll set a small goal this Summer and then more small goals throughout the year. For now, I'm counting not gaining weight as a small win.

[@jennacampbell7759]

I’ve been going through the recovery phase recently and honestly it’s really difficult because it feels like its the opposite of what you’d do to lose weight. But I’ve had to realize that my body isn’t ready to lose weight yet and that it’ll all take time. So this video gave me a bit of hope 😁

[@cameronschile2764]

If you have put yourself through a long enough caloric deficit that might be the reason it doesn't come off. Understand the reverse diet is bringing your metabolism so it can process more food when you go back down to under maintenance

[@finfinns4310]

I felt so bad that I didnt lose weight this week, after almost 3 months of diet and exercise. Thank God that I watched this video, I was really losing hope but now i know that I should have a diet break . Thank you man .

[@abrahmlinkinpark]

I'm VERY impressed by how far you've come Jeremy

[@shannoncahalane4006]

this is one of the best videos I’ve seen in all my years on this journey! Cant wait to try

[@g_zus7013]

I started my journey 2 months ago and lost already 22 lbs I am so happy even tho I still have 40lbs to lose lol but for everyone seeing this keep going! it takes a long time to acheive your goal but quitting doesn't make it faster !!

[@kunjananisad2937]

Update?

[@ramimuhammad5993]

Update?

[@SandeepSinha18194]

Update?

[@workboycarty]

Update?

[@kenedd8946]

Update?

[@myrasays]

I literally take notes from the amount of valuable information you give us. I love this!

[@billyunderworld235]

Jeremy big thanks man been watching your videos for about 3 months now maybe over and I’ve dropped an unreal amount of weight while toning up a fair amount. Only using home workouts atm tho as gyms around me are closed for the time being but still much appreciated I love watching your stuff you always go so in-depth and I think that learning all this has made me understand where and what I was doing wrong in the past so keep up the great work 😊

[@arminhajdukovic5048]

nplink.net/j3wow9h6 The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.

[@just4fun_podcast]

I went from 35% body fat to 10% body fat. I mostly eat without carbs for 6 days, cheat at day 7 and repeat. High protein ”diet” and Intermittent fasting 16/8 did really make things moving. At day 7. That 🍕 Is really attacked and vanish 💨 like magic.😮. Good luck ”space monkeys” ❤ Thank you Jeremy great stuff.

[@menelfg1163]

Hey , did you worktout during this diet period ? Cuz im also aiming to do that but im kinda lost

[@infinityGtd]

I’m at 35% body fat now I want to get down to 10 percent body how would you do it? I go gym 6 days a week but don’t see results?

[@just4fun_podcast]

@@infinityGtd I don’t know I suspect It depends what emotional stresses/situations triggers you to use food for comfort. Or what eating habits the people you surround yourself with have.

[@dartuno]

@@infinityGtd you need more rest

[@user-hd4wf5gq8r]

This is just what I’ve been looking for, I lost a shit ton of weight but faster than I should’ve and I’ve obviously lost muscle. I’m basically a thin looking obese person at the moment, if that makes any sense. I’ll try this, wish me luck.

[@27DT]

Same

[@khaduchi]

How are you doing now bro?

[@user-hd4wf5gq8r]

Khaduchi Chrifi Llop Struggling. I keep trying lose weight then gaining it back, fluctuating between normal bmi and overweight bmi (I know bmi doesn’t matter much). Trying to reach 12% bf but it’s hard because of corona and it’s dangerous to go to the gym so I have to rely mostly on eating, which results in me losing more muscle.

[@oscarperez9783]

@@user-hd4wf5gq8r How much do you weight now

[@user-hd4wf5gq8r]

Oscar Perez 170, I’m normal weighht

[@cam7083]

THE INTRO MAN YOU DESCRIBED ME I lost so much weight, and again gained it, y'all it's nothing to be ashamed of we all are here for the same reason!

[@sean.momentum]

Dang! How are you going now? That's right - we all make mistakes and looking to help each other out and learn from it!

[@nedjmamerabet9242]

I just discovered your channel, watched a bunch of videos and they all make relevant sens. Thanks for sharing all this knowledge, really helpful! Bless you :)

[@ZeRo-yc7zf]

My biggest takeways from this video -take your time -higher protein -don’t give up completely, you might go on diet breaks, you might even need them Things I’d like to add -eat more veggies -focus on eating healthy, nutrient dense foods, your body might just be trying to replenish lost nutrients -don’t be afraid of fat, eating just protein and carbs all the time could keep you hungry (in b4 Greg Doucette) -be thankful, thankful that you have access to food, let alone healthy food to nourish your body well. You’re in a small group of privileged people. The problem you’re facing with weight management is a much more desirable issue than other people who are starving, malnourished, and eating crappy foods. But your guilt, fear, and perceived suffering can make anything feel much worse than it is

[@tenitri5023]

Great comment, insightful

[@nanaumi6805]

You have no idea how helpful and informative this was, thank youso much! 💗

[@ivanathompson5009]

Can’t believe I just found your channel! I love it. You explain things so well

[@allena.1197]

15yo teen here. went from 85 kg to 65 kg, now building muscle. This video really helped.

[@messy_meXi]

Literally same here

[@nahomgetenet5642]

I was 213lbs now I am 140lbs all done in quarantine thanks man!

[@harmallahmalik2926]

Dude how i tried for 6 months and jus lost 10 pounds

[@Vincent-yp1gj]

Please tell us.

[@nahomgetenet5642]

I took 3 major steps in my weight loss journey. 1. Diet and food quantity (eating smaller amounts but high inprotien). 2. Exercise( mainly cardio) 3. Getting hydrates and sleeping 8-9 hrs a day. This tho is somehow general, if you guys want to know details that is 100% working with my progress pics I'll be DMing yall. follow me on IG: @nohanym , I promise I'll be explaining everything!

[@nahomgetenet5642]

Dm weight-loss @nohanym

[@tayo748]

@@nahomgetenet5642 did you change Ig username?

[@edub3628]

Jeremy today was my fist day of your shredded workout and I must say I definitely felt it in muscles I didn’t even know I had. I can’t wait to send over my 3 month transformation keep up the good work and thanks for the videos!

[@jaqfrost7479]

Getting a food scale and using a food tracking app has been a game changer for me.

[@ChefofWar33]

It works at first. But what happens when you get tired of doing it, or you go out doe lunch with your friends? Counting calories is so dumb. Just fast and eat whatever but in moderation.

[@stacym88]

I can't wait to try this! Looking forward to the journey.

[@SamiJay5000]

I lost weight really quickly at first because of my intense calorie deficit, work load, and gym time and got back to my high school weight. I've plateaued now that I'm back at the weight my body has been for years. Now it's really hard losing more because now I know my deficit was too low and have been working on gradually increasing it. I haven't put it back on but I'm just tryna make sure what I'm doing now is sustainable and I can do forever. Hopefully I've changed my habits for the better.

[@wezzard759]

I went from 33% bodyfat to 19% took break and maintained it for 5months Now planning to get 12% 💪🏻

[@salmanwahba5140]

congrats!!!!!!

[@045tom]

How

[@ColombianoSuperior]

How did u do thaaat, bruh, I have been in 22% body fat forever, cant go down 😮‍💨😮‍💨😮‍💨 help

[@ilsanking4334]

How

[@iammistergreen]

This is just the video I needed to confirm my theory (mentioned below). I did keto and it wrecked my body, literally! I tore both of my menisci because my body got so weak doing keto and caused me to lose a lot of muscle (without training/cardio). And so, I had to quit. And my gut feeling was telling me to do strength training first (with an adequate amount of protein, carbs, and fats in my diet) to recover from that before I start doing fat loss. Thank you for this, Jeremy! I am now following a 3-day weight training with 3-day 30-45 minute walk, and I'm feeling great!

I needed this! Is my first week back at the gym after a year closed due to covid and even though my weight stay the same, I've noticed a bit more of fat on areas where there were not before and I was losing my mind on how I was gonna change that, so this video is really helpful! Thank you!!!!

[@rimshazieshan1123]

Hi how are you? I just wanted to let you know that I'm now partnered up with a company where we distribute health & wellness supplements. They are all natural (plant based) and have some amazing health benefits. They've helped thousands of people across the globe to achieve results in terms of weight loss and their health. I'm so excited for you to give it a try and join me on this journey! Shall I send you some more information? 💗

[@strengthandgadgets112]

I'm still in the process of losing weight. this is good information for me.

[@angl2375]

There’s a good reason why he has over 2 million subs! Great video! Very educational, Cheers.

[@kasrashoughi7901]

Bro thank you sooo much this video deserves so much it’s so informative and honest

[@jeffinmathew7857]

His intro was literally the summary of my life for the past two years

[@86raf60]

I have been borderline overweight all my life. Im 19 and 220lbs. Your videos have given me alot of motivation. Thank you. I have and will continue to intergrate your exercises and teachings into my journey.

[@franzferdinand5150]

I have the same problem as you, except i’m younger. Good luck man, stay motivated!

[@fitforfreelance]

He's a great coach. Let me know if I can help you with a guilt-free gameplan

[@burlak3182]

Hi, how you've been doing? any progress?

[@e.allancollins3532]

Best video on this subject I've seen! Well done

[@mickaelkalfon1236]

I see vids about it since 2 years but this one is the best by far !! Thx man

[@miraled6071]

It would be really nice to have a video about gender differences with diet and/or training. Because when I started training harder I bascially did everything just like "it was said" for men. But apparently there seem to be a few differences. I tried researching on my own but it is really tricky and I dont really get it. Keep up the good work!

[@tmr5941]

This explained the exact problem I have

[@skyezone3429]

what was your problem?

[@bengwasu793]

Yeah, what was your problem?

[@dronetheworld4k67]

Same here !

[@EEEBA1]

I have been doing OMAD (no sugar, soda, etc) for 7 months and it's definitely not working for me. I have gain 4 lbs eating once a day :( I guess I'm eating too much.

[@urmomgayxd4521]

E.S. Slc lower your calorie intake either to small portions of food throughout the day or 3 meals but keep it at 1500-1200

[@HoliGallistur1023]

Love the comedic value that was been put into this ...

[@dionne4927]

This was just the advice I was looking for, thank you!

[@Brandon-tz5pn]

I went from 300 to 190 and now ive been struggling around 220 to 230 and ive lost all motivation. Im sick of counting calories. Im sick of my lifes main focus being food and weight loss. Ive been over weight since i was 10 and im just tired and over it.

[@ngndnd]

dont worry, it will all be worth it in the end so dont give up. Also you dont have to count your calories every time. If youve been counting calories for a long time then you can probably estimate how many calories youre eating by just looking at the plate.

[@volarex5311]

this is me. I was 100 kgs then 79. I'm tired of counting calories and just wanna give up. First 3 months had the most progress.

[@brendanloftus8418]

Don’t give up the ship.

[@Brandon-tz5pn]

@@brendanloftus8418 thank you. Still trying 👍

[@ce2513]

some unsolicited advice...eat plant based whole foods and you dont have to count calories. i also began intermittent fasting (20:4) and dropped a ton of weight. whatever you do has to be a lifestyle change meaning it cant be temporary or else youll simply regain after you stop. lastly drink tons of water and go on long walks. good luck.

[@ericcarino3205]

Glad I found this dude, I have been basically only eating less, and putting in the exercise for 3 months, and I've lost a good 7 kg. Although I have hit a plateau, which almost demotivated me until I decided to come back to reflect on Jeremy's video. I'll come back in a couple of months, and I'll tell you the results that I got during the months I'm gone. I PROMISE I will not fail you.

[@Alpokinzi]

Don't give up

[@XxXNOSCOPEURASSXxX]

Well?

[@salmanwahba5140]

any results? pls dont tell me you quit

[@givemefire4989]

Hi and thanks for the vid. I have always been overweight my whole life and a couple months back I started working out and eating healthy to lose weight. After a month or two, I saw some results but then stopped having motivation. I stopped working out and eating healthy. I am now heavier than I have ever been and more overweight. I will start my new journey at a healthier life and this time I'll actually try to keep it up. I want to change my life not just lose a few pounds. -Currently at the first phase

[@NeilDavis10]

I appreciate you talking about psychological health in this process. People should be confident in this process, and we should minimize any disorders or mental health issues as a side effect.

[@DrSwole]

Jeremy’s video editing game is strong here lol

[@arminhajdukovic5048]

nplink.net/j3wow9h6

[@KS-rt5oy]

This is the best video Jeremy has done wow!

[@kalenanema7500]

Just wanted to say thank you for this video, it helped a lot to make me understand the idea of weightless and help on my journey.

[@dustymorris9191]

this sounds a lot like a bulk up and rip down way of life! just explained scientifically

[@sohalidina]

Outstanding. I’m losing an average of 3 pounds per month, and I’m happy with it. I eat balanced meals, and never feel deprived. It’s been about 4 months and I have not felt any need for cheat meals or binging. My calorie deficit is about 200-300 per day. The progress is slow, but steady. I’m happy and looking forward to losing more fat through the months, years. Thank you for not encouraging fad diets which are often unhealthy, and almost always unsustainable, unnatural.

[@maxvanderstricht1159]

Do you still get better in the gym? or is it break even in terms of the strength gains?

[@briochee]

Now this is what people should expect when losing weight. Not getting lean in a short time and crash but actually make it a lifestyle

[@sohalidina]

Max Van der Stricht hi Max. I love the energy I get, and yes, performance is definitely better. I haven’t lost any lean muscle, but I’ve been able to lift heavier with less effort. Focus is much better also.

[@sohalidina]

Wadizzit I can’t stand fad diets. I’m a girl by the way, and it’s really irritating to just focus on eliminating foods. I’d rather take my time, and have the patience to do it the right way. When we deprive ourselves of the needed nutrients, our body recognises that and becomes rebellious. I love the food I eat, and I love the energy it gives me during my workouts. I feel happy all day. 💜

[@maxvanderstricht1159]

@@sohalidina That's some good feedback indeed! I am seriously considering buying a scale to weigh my food.

[@abbyhung7345]

I watch this video again! it's really helpful. Thanks for sharing.

[@TheIbnyacoob]

Sure that explains where we all lose the real track of these kind of diet to fit struggle stories. Big thanks Jeremy for the great detail in this video.

[@arminhajdukovic5048]

nplink.net/j3wow9h6

[@brady9680]

Great vid man, I’d love to see how to accurately calculate calories burned lifting weights, it seems this is often overlooked compared to calories burned during cardio

[@tripaloski_6971]

Not much at all, the afterburn also doesn't exist it's all broscience. But when your muscles get bigger they consume more energy at rest and that's what we want.

[@SanalPillaiOfficial]

I was just thinking of how to get rid of my lockdown belly and jeremy heard that

[@arminhajdukovic5048]

nplink.net/j3wow9h6

[@wyldshot666]

Or you can just do calisthenics.

[@GranCraft168]

IV BADSPORT VI5 how?

[@wyldshot666]

@@GranCraft168 Thank you. He, she, or it probably don't even know what it is.

[@GranCraft168]

Last Minute Heroics Fr 🤣🤣

[@tattoogoon]

ive been able to stick to low calories to the point ive corrected my BMI drastically. the key for me was a life style change! no illusions of going back to my old ways. when my exercise increased to comfortable levels my diet changed to reflect that but again, to a new life style and choices.

[@kholod2392]

Thx I’ll start to implement these 4 phases. 2022 will be my year 💪🏽

[@rayray117]

Me watching this waiting for my Domino's to come.

[@Martiansfromthemoon]

Everyone needs a cheat, psychologically and metabolically

[@iitsnda]

I’m watching after I devoured a whole pizza😂😂😂😂😂

[@zaidali8662]

Line crossing "YES" My OCD levels = 📈

[@dproulx222]

Congratulations on your new gym and thank you so much for all of your quality videos... I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm). I'd love to know where I can get a tank top like the one's you wear in your videos. Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours. Where can I get that tank top that you wear in your videos (the blue or gray)?

[@kartikeymishra5398]

this is the best video on how to approach it thanks .

[@joestohr1653]

Can't wait for Coach Greg to make a video on this one.

[@Forfunaccount]

Damn your video production quality has become so much better over the years.

[@arminhajdukovic5048]

nplink.net/j3wow9h6 The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.

[@francescoiaia2o]

This is the most informative video on the web about weight loss 👍🏼👍🏼👍🏼

[@sknbbx]

Just loved the video bro.. So detailed.. I liked the fact that u reminded weight loss is a lifetime process... Not just a program.. ♥️♥️🔥🔥🔥🔥

[@mikexurules]

This literally explains me to a tea. I'm so excited to finally understand what was going on. Thanks my guy!

[@rimshazieshan1123]

Hi how are you? I just wanted to let you know that I'm now partnered up with a company where we distribute health & wellness supplements. They are all natural (plant based) and have some amazing health benefits. They've helped thousands of people across the globe to achieve results in terms of weight loss and their health. I'm so excited for you to give it a try and join me on this journey! Shall I send you some more information? 💗

[@FirdausIzam]

Ok so this is what I’m experiencing now. Sometimes I feel like I’m too weak to complete my routine workout and I just happened to feel like it’s due to my diet. When I increase my calorie intake it usually helped me to get that energy back. I’m just worried I’m doing it wrong before I found this video. Thanks bro. Keep the good contents coming.

[@salmanwahba5140]

If you get tired from not enough food, then i suggest you to increase physical activity, so then you'll be abe to eat more

[@rafizxDx]

It's good to know my plan is solid. I've lost 32 pounds in the course of roughly a year so far by decreasing caloric intake (not eating at night essentially). I've still got another 25 pounds I got to lose, my goal is to loose them in another year. After that I learned now to reverse diet for a little bit in order to maintain my goal weight, then increase the weights and bulk up by 15 pounds and cut down another 10. With that I'll be able to get the physique I have never had before!

[@queenla4817]

Damn your video production quality has become so much better offer the years

[@j_a_dl]

what's really frustrating is when your options are very limited. I'm still dependent rn and we're not wealthy enough to obtain all the necessary things I need for my fat loss journey. This somehow just leaves me with intermittent fasting, calorie deficit and working out (cardio and some lifting) not to mention that I'm not getting the proper nutrition that I need everyday (100+ grams of protein etc.)

[@GhettoNBA]

my issue is im around 195 and I'm not currently able to hit my required caloric intake every single day for more of financial and Corona issues Could you do a video on you going grocery shopping on a minimal budget?

[@rwalker0130]

dinodude18 that’s tough. I’d recommend: 1) starting with a base of oatmeal, brown rice, carrots, eggs, bone in chicken, and bananas cause that stuff is always cheap 2) I rotate my other fruits, veggies and meats based in what’s on sale that week 3) if it’s on a great sale, buy and freeze. For example, my store had blueberries 99 cent pint last week so I got a bunch 4) talk to the butcher at your grocery store and find out what time of day they mark down the meat Hope that helps man good luck

[@jyotichauhan9594]

Hlo

[@asraframli9052]

kudos to u for uploading contents like this. Thanks mate

[@ajamesu]

I like this newer style with the expert interview. Great video, very thorough!

[@arminhajdukovic5048]

nplink.net/j3wow9h6

[@daniellong8204]

Great timing on this video. I started in mid-march at 265, and have been following a solid nutrition plan, weight lifting, and 4-6 miles a day of walking. I am down at 222, but have gone completely flat for the last week which is unusual. After watching this video I am going to start bumping my caloric intake up over the next month to move back towards maintenance and prepare for another cut in couple of months from now.

[@arminhajdukovic5048]

nplink.net/j3wow9h6 Piperinox is a dietary supplement that supports weight loss and is characterized by an extremely rich formula, which includes as many as 7 natural ingredients.

[@Herbaling]

How are you doing 2 years later?

[@daniellong8204]

@@Herbaling Well I was doing great, then I got covid. Got through it, but when i went to the gym i was just gassing out so quickly. I ended up stopping working out for a year. Gained some weight back but am back down to 245. Hoping to get back in the gym and get right. Covid is B man.

[@q44444q]

The best fat loss video I've ever seen. Excellent synthesis and communication of the research

[@why_are_.you_here.]

i used to be someone who thought was hopeless at fat lost and thought i was forever stuck but then i decided to start dieting and i maintained it for over half a year and i started seeing abs. it really is possible if you put in effort to maintain diets that are for the long runs and patience is key.

[@dwaynemckay690]

Nice video! Love it! Thanks for your content.

[@JordanH93]

Class content!

[@arminhajdukovic5048]

nplink.net/j3wow9h6 The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.

[@zekekasichiro-smith4725]

LESSON: Cook your own food, so you will know the proper and right ingredients you put in your food.

[@Kanal7Indonesia]

What if I can't cook ?

[@zekekasichiro-smith4725]

@@Kanal7Indonesia there are easy ways to cook. You don't need to be professional.

[@Anthony-sz4sm]

@@Kanal7Indonesia literally just put chicken on a pan with olive oil and add a bit of seasoning. Voilà easy protein meal. You can also add potatoes as well. It’s the same process as chicken, but just dice the potato. And steam vegetables, it’s that simple. For other meals hmu, i gotchu with some meals i make throughout the day

[@bassamal-salibi7886]

Man thank you so much, I had a plateau and I didn't know what to do

[@alexdel1883]

Great video really needed to see this right now

[@xiaw317]

Exactly what I needed right now! Thank you, Jeremy.please do more of this topic - calories intake strategy after a successful dieting phase.

[@ritikgujjar2179]

Thank you brother i am waiting for this video 👍👍👍👍👍👍👍👍👍😀😀😀

[@arminhajdukovic5048]

nplink.net/j3wow9h6 Piperinox is a dietary supplement that supports weight loss and is characterized by an extremely rich formula, which includes as many as 7 natural ingredients.

[@kjtheproof5328]

Excellent video, thanks bro!!!

[@MommyUvOne]

Subscribed for the info and extended knowledge.

[@nishantmahajan9282]

You know he is better than any gym trainer and he should write a book of his own

[@hariprasanna7276]

Who?

[@watch9425]

hari prasanna he

[@audi4581]

Step1 Go to the gym Step 2 Cant go to gym - Covid 19 Step 3 Go back to step 1 = P

[@clownjuice1451]

lazy shit

[@locked_pup]

Do home workouts, Push ups, sit ups, dips, squats, that kinda stuff.

[@ImKingReal]

@@locked_pup I do a lot of push ups and sit-ups and I drink plenty of juice.

[@dyegsitsw954]

Step 3 Buy at home gym equipment Fixed that for you.

[@riastr0]

@@dyegsitsw954 Step 4 Realize you're broke go back to Step 1

[@isaiahthompson8785]

So much information i need to take notes

[@laurencoda7948]

quality content made simple and clear 🔥🙏🏻

[@Virenneality]

omg i love that you hug a plushie while you sleep!