How To Get Lean & STAY Lean Forever (Using Science)

Get a 2 week free trial of the MacroFactor Diet App here: bit.ly/jeffmacrofactor
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** MacroFactor Diet App: bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
shop.jeffnippard.com/product/...
** MASS (Monthly Research Review):
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References:
Biggest Loser Study:
pubmed.ncbi.nlm.nih.gov/27136...
Weight Loss Maintenance Paper:
pubmed.ncbi.nlm.nih.gov/31675...
Self-Monitoring Weight:
pubmed.ncbi.nlm.nih.gov/18198...
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Written by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Edited by Jeff Nippard
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Music by Epidemic Sound:
Siny - Straight Out The Basement
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Music by Bankrupt Beats:
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Music from Uppbeat (free for Creators!):
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In this video, I cover three important strategies on making long term fat loss more sustainable. These science-based tips will ensure that you don’t just lose fat, but you are also able to successfully maintain your new weight.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

Quick update on me: Since I started my fat loss journey, I'm down 24 lbs (11kg). All throughout my diet, I used a flexible approach to nutrition (tracking protein and calories only) and put all of the strategies outlined in this video to work. I also have to give credit to the MacroFactor App, which I used to determine and update my calories and macros based on changes to my metabolism over time. Full disclosure: I'm a part owner of the app, so I may have some bias, but I truly believe it's the best nutrition app on the market. Unlike most apps, it isn't just a food logger. It’s a science-based nutrition coach that uses algorithms to detect changes in your metabolism and make adjustments to your food intake based on your individual weekly check ins. It also has a "dynamic maintenance mode" that will adjust your diet to ensure that you stay within +/-2 lbs of your goal weight once you reach it! Most diet apps merely focus on weight loss and don't set you up for success after you've reached it. MacroFactor is truly unique in this regard. If you'd like to try it for yourself, here is a free 2-week trial: bit.ly/jeffmacrofactor. By downloading it, you help support me in the process, so thank you!! Hope your guys' week gets off to a solid start! Peace!

[@_MrTV]

I just wish meal plan companies would work with apps like this to help track

[@jackbuaer3828]

Are you shortening your life by being under 25% bodyfat? " There was a J shaped association between BF% and FM and all-cause mortality risk, with the lowest risk at BF% of 25% and FM of 20 kg" Jayedi A, Khan TA, Aune D, Emadi A, Shab-Bidar S. Body fat and risk of all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Int J Obes (Lond). 2022

[@JTL1776]

Nkw in January 2023 im 6 foot, 235lbs, 28% bodyfat. Back in January 2022, I was 5 foot 8 inches, 250lbs, 42% bodyfat. I'm want to go for a YOKED and Bear mode goal. With a goal of looking similar to henry cavill and arnold schwarzenegger. Abdominal I don't care on looks only function I don't mind a little fat as long as it's controlled and healthy. I am looking for any advice on which exercises and supplements are best for achieving this as a NATTY. I'm ok with using ecdy and turk esterone and naked nutrition mass gainer. These are as natural as possible and have no long-term horrible side effects to my current knowledge. Any advice for the exercises and supplements.

[@jackbuaer3828]

I am less than 25% for aesthetics. I tend to think 10-13 looks best, but is it better to live longer or to look better?

[@dibumartinez4190]

Would u be able to do a vid how to revert a shitty situation which u sprinted and rushed to lose hella weight,kept it off,lost too much muscle too

[@Reppintimefitness]

Never eating again

[@juuhelikkas8848]

Frfr

[@Liqo315]

Ong

[@memeheadroom]

no cap

[@TSB43]

😂

[@ClappOnUpp]

😆

[@ItsNotActuallyFunny]

I never comment on KZbin, but I have to say this is such an excellent video. Of course it contains all the sound, science-backed information you're known for. But I particularly appreciate the fact that it includes a deeper, more nuanced understanding of human behavior and emotion that isn't as common in general in the KZbin fitness world. If anyone had any questions on the fundamentals of fitness and nutrition, I'd no doubt point them to your channel.

[@jomanjoman3643]

🙏🙏🙏

[@user-en5vj6vr2u]

Fr jeff has just crystallized THE video on fat loss and no other video will ever beat it

[@Sparksnorthern]

Thanks for taking the time to comment on KZbin

[@nsukabula5322]

I do recommend him as well. His content is differentiated from the rest of fitness channels.

[@krumpirko8888gaming]

It is shit video, over extended for add revenue lmao

[@stxlaxPP]

I’m down 150 lbs since February 2022! (Comment written Sep. 2023) Just wanted to say that the way you described your fat loss process is EXACTLY how I did it! It’s the best, most sustainable way. I’ve got about 15 lbs more to go until I’ll be 10-11% ish. Once you accept that it’s going to take a long ass time, you feel so much more comfortable, happy, and in control of your journey. To anyone reading this: you can do it too! Diet is the most important part, but lifting weights is essential as well.

[@DoctorSK69]

Thanks... Should make a video about it

[@KillswitchStreamer]

Indeed takes time, and quite a bit of it. It's worth it.

[@grantgibbs8111]

What are some of your go to foods?

[@stxlaxPP]

@@grantgibbs8111 the main staples of my diet are: steak, chicken (breast & thigh), fish, Greek yogurt, eggs, bananas, apples, blueberries, broccoli, whey protein (often mixed with Greek yogurt), cottage cheese, rice. I’m pretty flexible with it and eat bread, chocolate, and other treats on occasion. I pretty much just prioritize protein and eat JUST ENOUGH carbs to fuel exercise and recovery. Earlier in my journey I also enjoyed plentiful amounts of cheese and bacon (with my eggs) but I’ve cut those out to save calories as I drop the last few pounds I have to lose

[@stxlaxPP]

@@DoctorSK69 I definitely will! I’m becoming a personal trainer to help other people lose weight, so I’m planning to start making content on my weight loss journey soon

[@gainer5526]

Love the way he delivered without making it too lengthy, being misleading, and he stayed calm. Completely on point. YT creators need to be more like this. Just shutup, train, and learn from others. You should be able to figure out if others are lying by just examining what they say, cross-referencing, drawing on experience etc. Have faith in your program, I wish everyone success!

[@straight_man]

As a 6ft 3" person who managed to lose nearly 35 kilos or roughly 76 pounds in six months and now at about 15-18% body fat, the two most important advice I shall give you is that 1. Stay consistent, this goes a long way. 2. Just keep those unhealthy foods out of your house. If you don't have it you won't eat it. Also by avoiding chips, soda, or sugary stuff I gained a new appreciation for how good the natural stuff tastes.

[@akai3717]

as a 6ft 4" person I am thanking you for your advice.

[@enescelik1043]

as a 6'7 i am thanking you too:D

[@akai3717]

@@enescelik1043 honestly, when I look at his height, maybe we should reconsider his credibility. only 6ft 3" pff

[@jonathanchang1574]

I would advise quitting carbs altogether for 2-3 weeks! And I don't mean a keto diet, I just mean don't go out of your way to eat anything that is mostly carbs, like grains, desserts, sugary drinks or fruit. You'll get all the carbs you'd need through vegetables and other stuff. I swear a lot of people are on a sugar addiction and they don't even notice. Most people I know, and even me before I dieted, think that carbs satiate hunger. It even implied as much in that stupid food pyramid thing they handed out for decades. That's why if you go to any restaurant, the base is always 2/3 of the dish of rice or pasta, or fries. After cutting them out, you'll be fiending for them like crack for 2-3 weeks, until you realize you don't really need them.

[@enescelik1043]

@@akai3717 :D

[@alexoday5224]

The biggest thing for me was understanding average calories throughout a week. I’ve dropped 30lbs, so far. Currently, I’m eating 2,300kcal/day. I can displace calories throughout the week, if I’m smart about it. Example: we had my nephew’s bday at bdubs. I ate 3,800kcal that day. The other 6 days of that week, I ate 2,050kcal/day. The average for the week was exactly 2,300kcal/day, and this kept me on track.

[@MirrorSurfer]

I do pretty much the exact same thing if I'm in a calorie deficit around a food heavy holiday. It feels like a cheat code.

[@SuperXaster]

how do you not die a on a 2300 calorie diet tho? thats my problem i get way too hungry

[@C0d0ps]

@@SuperXaster What keeps you satiated is fiber *and* protein. Not calories.

[@alexoday5224]

@@SuperXaster I have recipes that I deeply enjoy, and their composition have specific intent. High fat meal first thing. 3 eggs, cheese, Canadian bacon, sriracha ketchup and an Asiago bagel. Around 650kcal and I love it. Been loving it for 6 months now. Lunch: 8oz chicken, cup of white rice, 1-2 bacon slices crumbled with cheese. Around 700kcal, still love it. Overnight protein oats for post workout, about 450kcal. Greek yogurt mixed with bcaas (tastes like trix yogurt) and a pbfit and zero sugar jelly. If I get hungry between all that, I’ll grab a seltzer or some diet pop.

[@SuperXaster]

@@C0d0ps i know, but im already at 180g protein per day and good fiber intake. Thats why i dont understand how people cant eat this low and feel full at 2300cals

[@asherhead4174]

I'm a big fan of your videos Jeff. The amount of time spent in creating these videos from the level of info given, and consideration in how the information is presented really comes through. Much respect

[@mariosola1]

This whole video is really great. I particularly like the part about pairing activities. For me, I love being in the woods and hiking, but I do not like traditional cardio. I've cycled, ran, done cross fit but I always burnout after a few months, unlike my weight training that I look forward to every weekday and have been persistent in for years. After my lifts, even if it is late, I will go to the woods by my house and walk for around 60-90 min at a 3-3.5 mph pace. It has worked really well for me. My weight is pouring off, my strength has not decreased and I do not even think about the cardio as "cardio". I've been doing this for around 6 months and it feels extremely sustainable. Really great video.

[@joann4133]

This sounds amazing. 👍🏽👍🏽👍🏽

[@ronaldmccutcheon1329]

You earned my respect in the 1st sentence when you said "fat" instead of weight. 100% of my consults use the euphemism "weight".

[@ethanstump]

it really is a crucial difference. most people are looking to get healthy, rather than competing. fat really help's you focus on the specific amount and area's you want to lose, while if you use weight, you might be focusing on your overall picture, which might lose some nuance on the exact step's to take to become more healthy.

[@ronaldmccutcheon1329]

@the western rising sun You can get a haircut or amputate your legs and lose weight. Weight isn't the problem. FAT is the problem. Move to the Moon colony and you'll weigh 1/6 what you weigh on Earth, BUT your bf% will be exactly the same.

[@toneandtighten]

Educational, informative, entertaining, and concise! There’s a TON of work that goes into this behind the scenes; thank you so much for sharing your knowledge with us! 🙏🏼

[@kamacazi8]

Juicing and bloating your stomach out as opposed to sucking it in? Oh sorry, 'This guy is a god and not to be questioned', unlike what he researches... lol (granted he doesn't use as much as most and has found a perfect balance... but he still does. Plus hes young,... though I guess most people watching his vids are as well, which is why they are zealots.. ANYWAYS!) 🙃

[@john.premose]

But....he's short

[@Nicco925]

@@john.premose and jacked. He looks amazing, idc about height…

[@jimmyjohnsonjones]

@@Nicco925 he 5 ft 5

[@Nicco925]

@@jimmyjohnsonjones and?

[@avatar_korrasami]

Hi Jeff. This video has helped me go from a bmi of 40 (morbidly obese) to a healthy range. I failed so much in losing weight before understanding how to do it . Thsnkyou 🙏

[@Vilinyks]

I will literally go crazy because I just discovered your channel and immediately felt in love. Your videos are unbelievably beautiful. Nobody talks about the special days that we kinda want to or should eat to have a good time, such as thanksgiving. I have a coach for nutrition and fitness program and she is kind of strict about eating anything other than clean foods. Right now I am in a position where I feel guilty for eating even small amounts of deserts on special days. Shortly, thank you, your videos make sense a lot.

[@chef_moquin9535]

I think another big thing is people set themselves a calorie limit without even knowing how many calories they are currently intaking, I found it much easier to just focus on tracking what I was eating without actually changing anything to start. Once I got a baseline if my intake I just slowly reduce my calories intake little by little over time and I found that to be a lot more sustainable for me

[@amiwrong7429]

I agree 100% people be consuming up to 5k a day without noticing, and i cant blame them, because when u dont track u dont bother reading nutrition facts

[@sabertoothwallaby2937]

Okay liver king

[@able5119]

I always have an idea of how many calories I’m eating when I’m not dieting lol, so yea people should take that into account

[@jerheck]

Agreed - if you've never tracked calories, just tracking what you're actually eating for a week will probably blow your mind. It helped me a ton to realize I was eating some items (or toppings, etc.) that I didn't even really care for but they were super high calories, so just realizing I should swap those out with something lower calorie or forgoing altogether was a super helpful. Just starting to track helps because the knowledge is always better than just eating blind.

[@chrisburton3571]

The thing I enjoy about Jeff’s teachings is that he doesn’t talk as if his ways is the only way to lose weight. At the end of the day caloric deficit is all that matters. Lifestyle change weight loss needs a nutrients to stay healthy, which is why tracking your food intake is beneficial. A lot of gym bros think their way is the only way. Everyone is different and for weight loss to be successful for them, individuals have to find their own system of weight loss. I prefer rigorously tracking my calories. I have a tendency to under eat and my app barks at me when I don’t reach my daily minimum calories/micros. That’s just me.

[@andrewasher1492]

This is what I’ve been doing for the past like 6 months and I’ve lost nearly 60 pounds. Good to know I’ve been doing good stuff. Definitely still trying to have a good relationship with food and not be harsh on myself. I like the plan of tracking only calories and protein as well

[@Gotbooze]

I've been doing all of these things for 3 months and this video was just confirmation I've been doing it right. Thank you so much! I've made small easy changes weekly and it turned into -19lbs and a lot of anime during cardio.

[@DHBWMannheim-ve3wf]

What kind of cardio did you do? Looking for a way to watch something while doing cardio too

[@kuerta]

@@DHBWMannheim-ve3wf Using a stationary bike is low impact and great for watching shows in the meantime

[@greatrulo]

​@@DHBWMannheim-ve3wfhentai is a cardio in itself, young grasshopper.

[@xxdoctorflamesxx6856]

@@greatrulo Bro? 🤨

[@ianfacerollsyou]

@@greatrulo ah, I see you're a man of culture as well

[@alexcr9778]

I've been consuming fitness content for quite some time now (around 5+ years) and this is probably the best video I've watched on how to sustain a healthy lifestyle.

[@MrPersistent16]

Check out Mario Tomic, you'll thank me later

[@stevenbean09]

What are your top channels you recommend?

[@alexcr9778]

​@@stevenbean09 Kinda depends on the type of content you want to watch. Some of my favorites are: Science based: Jeff Nippard (of course), Jeremy Either, Max Euceda, Sean Nalewanyj. Entertainment: Joe Fazer, Browney, Brandon William. Greg Doucette

[@alexcr9778]

@@MrPersistent16 Top tier channel right there.

[@stevenbean09]

@@alexcr9778 Thank you!

[@jessea879]

Good video. I love your way of breaking these things down- you never trash other KZbinrs, you follow scientific studies but you don’t overwhelming with the details, you value common sense and reality of everyone’s day to day.

[@coltonbabiuk]

Really great video as always! Quite an interesting post diet technique and I regularly reverse diet clients post diet. Something to maybe try out for sure. I typically go fast post diet until calculated maintenance is hit and then slowly add a bit more from there to see how much food we can get in while maintaining because like you said - you feel much less restricted and will have a better chance at maintaining the progress you made 🔥

[@mustpaike]

Thanks fort this! Your video reinforces most of what I have learned on my journey thus far. I used to eat close to 4000 calories a day, my maintenance intake should have been around 3500, I started by cutting my intake to between 2500-2800. No restrictions on food types, if I want pizza, I count the calories and eat pizza, same for burgers, fries, ice cream, alcohol, etc. I also added very light daily exercise. My daily exercise has steadily increased since then. In about 6 weeks I have lost some 3-4" from my waist, but hardly anything from my thighs, while my upper body has gained muscle and bulk. I interpret this as unqualified success compared to every other eating and exercising regimen I have attempted in the past and this is a clear way to achieve long term weight loss and muscle gain for me.

[@garrethsleigh989]

Every single video you do is gold. Precise, detailed and easy to understand. I've basically used all your videos and training plans to design my last 3 years of training/diet. I've got my photoshoot in April and I can't wait. :)

[@morganjones9413]

Most KZbin videos are simply not of this quality. It was concise while containing a lot of useful information, and very sensible/pragmatic throughout. Usually I get annoyed with a promotion in a video, but I felt you'd entirely justified promoting your app by the end. Very good job.

[@ibench405]

Off topic but I absolutely love your decision for the design of the room you’re in, it looks amazing and it really suits your energy. Keep making amazing content!

[@zan4984]

Didnt watch a video from u for a long time (no specific reason), but after this one i got to say man, you video quality is getting next lvl. So many little editing and 1 sec clip details that i know took so much time.. thank you for creating videos so perfect like this one. U are known, but still SOOO underrated. Have great day bro.

[@axelgoro2342]

I love this videos, most of the information you bring out is knowledge i already have, but the clear explaination and how simple you make it look, motivates me a lot. Sadly i come from a bad couple of months not training from a knee injury, started to dont even wanting to go to the gym or control my food. So back in track baby

[@JonathanEasterlin]

One thing a lot of people don't realize is that the old paradigm of caloric thermodynamics doesn't include hormonal effects. Insulin is not spiked by fats or protein nearly as much as carbs. It's as much about calories as it is about spiking a fat storage hormone. Insulin is a fat storage hormone. Read Metabolical by Dr. Robert Lustig. He covers in depth the affects of processed foods on the liver and fat storage.

[@stillmattwest]

This video has some great advice. I'm a 49-year-old guy trying to cut down to 15% body fat, starting from 25% (about 22 lbs as I'm 6'2".) I'm basically doing what Jeff here says. I track my calories on an app called Lose It (I'll check Jeff's out, too), and I spend three days in the gym on strength training and do 2-mile runs (start with run/walk) two days per week. Weekends I basically just rest and play with my kids. It doesn't feel like dieting because on some days I've actually increased the amount I'm eating! I basically just eat what I want, but I try to stay away from pure sweets as much as I can, and almost all fast food. But I get plenty of variety and a lot of delicious meals, it isn't suffering by any means. Down 5 lbs after four weeks. Now I just have to sustain it, but I'm enjoying the process. So far, so good.

[@devilandthelord]

My man, this is exactly what I’m doing right now and have been for the last month plus. I’m doing basically everything you’ve said in this video, but it was so educational and confirming that I am headed in the right direction. Extremely well done video, new fan/subscriber.

[@kalyssawatters9593]

I loved the discussion about post diet calories and how to go about that phase. It seems like that’s a huge area where people tend to “fail” and that part of the process isn’t talked about as frequently!! Always quality videos!! I appreciate it

[@schoolForAnts]

This is one of the greatest explanations of dieting I have ever heard and the most relaxed approach ever. I am so glad I came across this video while researching nutrition for my own health goals.

[@lv5344]

Thankyou for keeping me focused on my goal and let me remember that slow progress is better then fast results.

[@spencercox5182]

Your videos are always edited so well. Great job. They really make it interesting, entertaining, and keeps me from getting easily bored like other fitness videos

[@steveclarke1857]

Great video, Jeff. One thing that I noticed in my journey, is that the slow dieting approach not only slows the metabolic adaptation, but the relaxed approach meant that when I had a calorie spike, it either reset or set the metabolic adaptation back a bit. Immediately after a big weekend or holiday, I'd notice that my weight would drop dramatically when compared to what it was beforehand. I'd gain a couple of pounds, sure, but then my body would snap back and I'd see myself dropping those pounds in a very short period (like 3 days) and I'd then drop even more after that. I dropped an extra 6 pounds after Easter 2016 and I literally did nothin different in my routine aside from having two big Easter meals with two sets of friends. I absolutely love this video and the evidence you've tabled in it.

[@joshw7899]

This is one of the best, most well-explained videos I've seen regarding this topic. Super well done Jeff. Thank you. Such a gift.

[@drinkinclear3100]

Jeff I just want to tell you how much I appreciate your videos. A lot of people don't go into this much detail when it comes to things such as this and for people who love to understand the 'how' and the 'why' you make that so much better and easier to understand. Never stop doing what you do and always strive to inovate and build.

[@yourFAVneph]

Jeff - this is awesome. I have a personal trainer that's great, and I love coming across fitness KZbinrs that build on the foundation I'm building. I've been an athlete for most of my life, so it's dope to see people like yourself pour into others. Thanks for delivering research-proven, science-based knowledge with kindness. #keepatit

[@janice9692]

Jeff, this was super good! Loved the post weight loss diet tips. I'll be using those now!

[@SytRReD]

My goal this year is to gain weight, but I did click this video because I watch most of what you make! Keep up the good work, your channel is so interesting !

[@luigidoom1005]

Jeff is so incredibly chill

[@yashsharma1408]

This is the most helpful video.....as I go on with my journey of cutting and bulking I keep coming back to this video when starting a cut just for a quick revision Jeff is the best guide imo

[@MiltankZ]

I feel like this is a good video for me to leave this comment. I was over 170kg once and now around 90kg. The first 2/3 of the overall process was easy, but it got a lot harder and slower after I reach 120kg. I was able to accomplish my goal by changing my lifestyle with information I learned from your channel. now when I watch this video, I'm able to check all the marks since I already learned them from your older videos. My next goal is trying to stay around 15% body fat and grow some muscle. thank you.

[@Synday]

let's go good job

[@pranavr0y]

Amazing work

[@RPTINTING]

I added a under desk treadmill and it had made a massive difference. Being able to be active while working has helped me reach that deficit and helps prevent doing cardio at the gym. Movement is so important.

[@sambruner9905]

I added an under desk lunch box full of zoom zooms and wam wams. But honestly I did. Right beside me and not moving all day. I drive a semi truck for a living and it's really rough. Gotta get some kind of plan like that but in my truck

[@danqodusk8140]

I hand it to you Jeff, you always have practical, sound advice to offer your viewers!

[@Gavztermeizter]

I liked this video. I'm on a diet myself but felt a little discouraged recently as I didn't lose as much as I had hoped. But hearing that a steady slower weight loss might be more beneficial in the long run made me really motivated. I will keep weighing my self and log it to see the general trend. I have been at it for a little more than a month now and I've lost about 3 kg, which is better than I thought it was before watching this video. I started at 104 kg and have a goal around 80-84, so still a long way to go but I'm up for it.

[@geeniede]

You're doing great man, i'm curious, how's the weight loss journey going?

[@TheSwayzeTrain]

​​​​@@geeniedehello, thank you for your query. I am his mother. I have some bad news for you, Gavztermeizter (named for his father) died tragically a few months ago. In the end it was the junk food that killed him. Not eating it. A comically large steel glazed donut that was on top of a local pastry shop came loose from the roof and crushed him. The saddest part is, had he been just 12 inches to the left he would have been safely inside the donut hole, instead of crushed underneath it.

[@slydog7131]

Great video with lots of solid advice. I weigh myself EVERY day, first thing in the morning when my weight is consistent. If my weight starts to creep up, I eat a bit lighter until I'm at my goal weight. If I'm below my goal weight, I increase my food intake. That, along with normal exercise and healthy eating keeps me where I want to be. I'm also always aware of how my pants fit, and I absolutely refuse to buy bigger pants.

[@russjacob1216]

Started watching your videos a week ago and I love them, I feel like I found your channel when at a good time because right now this is what I need in my life, love the style of your videos and everything you teach, especially the mental health aspect. Keep it up 👍🏽

[@marceloarruda2417]

What a great explanation. Really easy to understand and priceless information. Thank you and let's get fit for good

[@macconkeane7772]

It's amazing how much fitness youtube has changed since I was a kid. Super cool and relaxed down to earth vibe. Super cool.

[@rightwrightwriter]

Using a 10 day moving average for my weight really changed things for me. It helped me zoom out far enough to look at my overall trends so I can make very small adjustments. I was losing at a rate of about two pounds per week at the start, but about a year later, I’m averaging about a half pound as I get closer to my goal. But, as long as that line is trending down and my strength is trending up, I feel like I’m headed in the right direction. 📈 My exact weight on any given day can be so different based on so many different factors (inflammation, water retention from food or hormones, how many carbs I’ve had, etc.) One single data point or comparing a day to the day before doesn’t tell me enough. But, ten days gives me a lot more to work with. I don’t really feel like I’m doing a lot of work, tbh. I established how I want to eat and work out at the start and have just maintained that same calorie count. But, I’m getting less “bang for my buck” at this smaller size. However, I’m not uncomfortable, because it’s just habit now. Same calorie goal, same protein, same daily weigh in on my Bluetooth scale, and same Simple & Sinister daily base workout. If I’m calculating correctly, the amount I’m eating now will be my maintenance calories at my goal weight and I don’t feel deprived. I’m hoping the transition is relatively seamless. The holiday eating is just a minor blip, as long as I maybe cool it with the sweets in between events. Water retention changes during my cycle get rounded out. I can go out with friends and just adjust the rest of my week very slightly. I can catch an upward trend and see what’s up before I get out of hand. It’s the power of averages. Total game changer for me.

[@SpontaneYes]

😊😊😮😮😮😊😮😊

[@colechassie3172]

Great video as always! Super clear and and confirmed a lot of what I’m already doing. I’d love it if you did a part two to this video about going into a lean bull right after a cut and how to tell if you’re gaining lean mass or you should take a step back on ur calorie intake. Also things like how long you should lean bull before doing cut or mini cuts and realistic timelines for muscle growth. Specifically if you’re doing it right out of a long cutting phase. Thanks man always helpful

[@alorenz7]

Such a well made and comprehensive video, thanks for all the detail, great job

[@John97857]

This was a really excellent video. Thank you for very clearly breaking this all down!

[@sxhrgvs]

Great video with sensible advice. The other thing I heard which made a lot of sense to me was about identity. Create an identify for yourself that you’re a person who eats well. Still working on that myself but I know that it works well for me around the gym, so I’m sure it would work for food if I can get there. Well done Jeff.

[@PAWSITIVELY.PURRFECT]

I started using MacroFactor in August and have lost 22 lbs since and I love the sustainability of this process. Hands down the best app for tracking calories and thank you for making it happen Jeff. Your videos and programs are keeping so many of us healthy!

[@nikolaarandjelovic1930]

I like this. I’ve kind of transitioned into this mindset for the last month or so. I realized that I would get super obsessed with fitness for a month or two, and everything else like my relationships and business would fall to the wayside, I felt physically good, but eventually I would fall off and yo yo. Good advice!

[@samruddhapatil9708]

The fact that you made this so simple to understand is a marker of how much I work and experienced you have put behind it! Thank you so much! ✨

[@sentinel7423]

I've lost 120lbs this past year, your videos have been a huge help to my progress, I really need to stay leaned down now

[@klungtvedtapiary2753]

I finally chose to do this too. I was up to 235 lbs…started tracking when I was 216 and am now weighing in at 178 lbs and 12.5% body fat. Now I’ve slowed down my weight loss. Trying to reach 170 and 10% body fat. I stick to a diet that I enjoy. It’s easier than I thought it would be.

[@heydylicious]

love this video probably one of the best videos i’ve seen. thank you for being so thorough 💪

[@BCEBiz89]

Wow. What a nicely put together video. Very impressive and informative. Thank you for all of the knowledge.

[@johnwheeler4957]

Love the mini comic anecdotes. Makes it more fun for the viewer and the maker. Well done Jeff.

[@lookatmenowbh]

you are literally the best fitness guide on youtube, everything about the video is perfect!! the flow and presentation of the data, the mini funny scenes, the animations, the aesthetics and most importantly straight to the point with 0 bullshit approach. i never do comments on youtube but for the amount of work you do we absolutely have to show you all the support!

[@yomomma98989]

Wow.. that has to the BEST diet video I ever seen on KZbin.. and I'm a 43 YO former competitive open bodybuilding competitor.. well done sir!

[@MistaLiir]

Love the way you explain it Jeff.. i workout 6 days a week, and i could surely learn alot from you!

[@flamingdoge6242]

I just want to say thank you for everything you do on this channel. The first video I watched of yours was the CBum sumo one, and I’ve enjoyed all of the helpful information you’ve put out since, including this video!

[@SanguineSuns808]

That’s the one that got me interested in his channel too. His videos feel a lot more logical and scientific while also avoiding the “bro science” other channels have.

[@Bodybuilding109]

As always top class content by Mr.Nippard. Never fails with his high value content. Appreciate all the content you deliver to us 💯

[@backcountryofsweden8279]

I downloaded MacroFactor this morning. I already love it. Thanks for the tip☺️

[@noblegame4189]

I'm a clinician and educator & I have to say this channel is excellent. Keep it up!

[@tikiortaka]

I am cutting and tracking my weight for about 45 weeks now. This is my second cut after my first big "building phase" and I happily dropped from 83kilos to 71 kilos. I thought I was going slow but many things I did and followed are preached by Jeff here. So happy. It's true that longer cuts will have more "social disturbances " (as i call them) which will bleeps in the whole trend line. So relatable. My next goal is to Maintain for a year and see if I actually progress in the gym in any way. (lifting for about 6 years now).

[@C0d0ps]

To me bulking is essentially just a reason to gain body fat above 20%. Not something I recommend. 10-20% bf is the ideal for almost everyone.

[@Rocky313Pal]

Exactly the same here! Been cutting for half a year(90kg - 79kg). Now going to "gaintain" best of luck!

[@Legende87]

@@C0d0ps 10 - 15 better

[@C0d0ps]

@@Legende87 Not everyone can handle sustaining 15% bf. Some people have horrible genetics and needs to be closer to 20% bf.

[@79boricuarage]

45 weeks yikes! Buddy it shouldn't take you that long to lose 20lbs. Your diet was shyt

[@gary_michael_flanagan_wildlife]

Thanks Jeff. It’s been a long journey since 2017 when I decided to lose weight and take my workouts seriously. (Ex. To stop being the guy with big arms and the pot belly who never trains legs in the gym). Long story short, I am very close to what Jeff from Athlean X looks like and he has always been my inspiration for my particular frame. For people dieting down for the first time, I HIGHLY suggest Dr. Bergs 2 large meal keto per day meal plan with a 16/8 fast. So the higher calorie meals twice per day with no snacks. Fast the rest. It worked really awesome for myself and a number of people. I am now a flexible dieter which is essential for those who take bodybuilding seriously but I think in the beginning just to get all the weight off you can’t go wrong with this initial approach. It took me 4 months to diet down from 206lbs to 155lbs. You always feel full and you still can’t really gain weight or even remain at maintenance due to the larger meals. Once you diet all the fat off, while recomping during this time the best you can, you can build up a bit and repeat a smaller diet with flexible dieting. 2023 and at 41 years old I’m shredded and although it’s a lot of work, I love being lean. It’s not that difficult anymore because it’s so much a part of my life. I just don’t buy junk food and only do one refeed meal on Saturdays. So I still can keep a small deficit to get the rest of the weight off. Have fun with it!! When you start to see all the striations in the muscles and dudes start giving you hater stares in the gym, you know you are doing good!! Get that motivation and go get it!!

[@thomasrobertfitness]

Great content @jeffnippard! I definitely think that the information that you’re sharing is valuable for many. Having realistic goal will change the fitness industry, sooner or later . Keep up the good work 🔝💪🏻

[@Alexandr_Silver]

Really full 14 minutes of good info no bs. Thanks

[@jessewarda6186]

The best weight loss video I’ve ever seen! Informative, practical and a realistic approach!

[@Hornet135]

This video is the same old crap with a different wrapper. Caloric deficit nonsense that is the least useful strategy known to man.

[@Amanda.c91]

I love podcasts while meal prepping😊 it’s therapy tiiiiime. And reflect on the goals to be achieved 👊🏼

[@justinsegura6958]

I dropped 20 in 2 weeks after football but its been slower than ever. I hit a plateau and it hurt my mental but after watching this it made me realize i need to be more patient. Thank you🙏🏼

[@luciid2x24]

how did u lose so much so quick

[@tracy2919]

Still the best channel for fitness anything to me. Every video feels very attainable, motivational, and science based while sounding sane lol. they also hold up over time and don't feel majorly dated

[@lukebrandenboy]

For me personally I went from 240lb to 200lb over the span of 6 months (still dropping weight), I found the best method was to loosely track calories / weight. Making good food decisions and confirming those decisions with a scale means a more relaxed diet with longer term success like you mentioned. Now that I recently started going to the gym, I’m doing the same thing but also making sure to track protein intake. Great video

[@maybewrong]

Metabolic adaptation got me! I lost a steady 3lb/mo from Jan-Oct ‘22, then just leveled off, and even gained a couple of pounds back in Nov-Jan. Looking back through my stats, I found that about half of it was a drop off in resting calories burned, due to the fact that I’d lost thirty pounds, and the other half was a drop in my cardio (active calories) by a couple hundred a day. Between the two, I went from a decent deficit to a slight surplus. Now I’m tightening up my diet and getting my cardio activity back up to start losing again!

[@Flipflop437]

Amazing video. Surprisingly unremarkable advice, yet super helpful. Eat less and do it slowly. Thanks so much. Whenever I have questions about fitness, I try to see if you have a video on it, because you seem like the most knowledgeable fitness KZbinr. Thank you!

[@tommytello]

Really slick well laid out presentation. Also very informative a s understandibg of the everyday pressures we have keeping healthy.

[@user-pm5tm5mz2n]

I personally lost over 50 pounds in around 10 months, and I'd like to give some pieces of advice that helped me. First, I pretty much never told myself it was a "diet" it was a habit change, and self-betterment. Telling yourself you're on a diet can lead to anxiety over it and worry if you're keeping on track or not. Second, I overestimate my calory intake. This one may not be best for everyone, but it worked very well for me. Calorie labels are basically somewhat wrong 100% of time, so instead of calculating it as "I 170 calories with this" it would be "I had between 170 to 210" calories with this, that way my end-of-day calculations looked more like "Total: 1950-2200" Finally, 1 maybe 2 cheat days in a week is fine and can help metabolism stay in check a little bit and is a mental boost as well, but don't go crazy with it. For my cheat days I only met my maintenance calories, avoiding going over it.

[@2019_NBA_CHAMPS]

Your third point is so true. After a “cheat” day, the scale always went down surprisingly! You work so hard it’s important to treat yourself.

[@stevenlomon]

This genuinely could not have dropped at a better time. I came home from a trip abroad with friends in December and since I came back it's all been upwards trajectory. The pieces have fallen into place about how I get the best results from the gym, how I best take care of my brain, I've calculated how much protein I need and I just started a creatine loading phase. Best start to a year I've ever had. The only thing I'm winging at the moment (while still aiming to eat as well as I can) is my nutrition. I believe MacroFactor is gonna help a ton, massive kudos!!

[@Toastcook1212]

The ideas of pairing an enjoyable activity with cardio is awesome. Thanks!

[@zylle1993]

Good videos man, i started last week on my fat loss journey, i have never been "shredded" or even close to since i started working out, so i wanna try and hit that leaner look and see if i can maintain it

[@Gladuos1]

I've been losing weight really slowly for the past 6 months despite trying to lose it faster (I have hypothyroidism), but the fact it's better for me overall in terms of keeping the weight off and maintaining muscle mass keeps me satisfied. It's encouraging to see even Jeff Nippard has fluctuations in weight like me, and has been losing at about the same rate too. Aha

[@Richplaceholder]

Eighty seven days into my weight loss, haven't hit target every day but haven't been above my maintenance once :). Down thirty two pounds while doing ten minute full body workouts each day and lifting four to five days a week and getting 120g of protein. Feeling much better than i did around Christmas and got some muscle starting to pop out as a bonus. Eye of round steak pan fried 150g protien 200 cal, mozzarella sausage egg white omelets for 25g proten 280 cal(zero calorie butter witch is like .9 per spray on fancy bread 30-40 grams when i feel like adding 70cal), and a sorbet machine to make a fruit desert. Those three thing make each meal taste amazing. Two banana one orange in the sorbet with mini chocolate chips on top for 165 cal in a small bowl is the goat and tastes better than ice cream (165 cal is about 1/3 of the full sorbet mix).

[@hashgnome9326]

What are u talking about dude 😂

[@SherlockHolmes-di7tr]

@@hashgnome9326 you cant read?

[@JoeyFucktwice]

Isn't 32lbs a little too much fat loss for just 90 days? That's 2lbs a week

[@xavierayayaell546]

Interesting, thanks

[@flowcsgo804]

Mnoga bukaf

[@ColinHarvey78]

Really good video - and so helpful as there’s very little out there that covers this tricky activity sensibly. Many thanks!

[@BigRedBieker]

Wow this is crazy! I've been dieting since November and I'm down 85 lb and I just kind of naturally learned most of these tips and tricks on my own. Really nice to know that it's actually a good long-term maintenance whenever I'm done with the diet.

[@SilverSlugs16]

The point about habit building is really important. When I began taking a 10k step count more seriously, the most important thing for me was training myself to have fun during it. I save my favorite longer form listenable videos for my long walks. Currently at the point where 10k steps is a joke for me, I don't even feel right walking less than around 12k no matter how tired I am. It's not work anymore, I get excited like a kid when it's time to grab the earbuds and fire up a funny video or podcast to enjoy on the long walk lol. And now my stamina is night and day. I feel like I never get to tired after busy days, I can go for an hour + walk _after_ a hard night of high volume heavy deadlifts. Those workouts used to crush me for the night, now I do more weight for more sets and still feel excited for a long walk afterwards

[@brennanmerkle4261]

I just started a lean bulk (first time attempting after almost 2 years of consistent lifting to try and lose weight) and it’s hard as hell! I really enjoy the way you set up how to go about your cut… all in moderation! Makes me excited for my cut already. Keep it up!

[@birdtj82]

Do not do Cut ! D more u cut d 2x or more ur body will OVER prep for yr NEXT cut ! U will never be able to hold onto it . D only way to lose d weight is letting yr metabolism to lose for u … like this guy has done , also his Gf Stephanie Buttermore done it . I did it myself 10 yr ago never gained once ! Same for my now husband. He did not believe me …. I took feigin In PERSON school ,, sit in bus , in SNOW to learn those things Taught by PHD research professor . N like “yeah u r Asian , u don’t lift weights, eveyone at gym does cut “ ! I got myself out of ED … in d end they all needed my help n still run to me for Advice adt eveyone in my circle felt like fool that they can’t keep weight down . N they just don’t believe I was obese when I was teen . (D pretty skinny kid ballooned in 8 month story that we often hear ) This consistently lifting is going to Dictate yr life it’s prison !

[@hikedayley9309]

Good sound advice Jeff. Slow and steady is the way. Consistency over Time always Wins.

[@abdulrehman-kj8pu]

Loved the video it's informative, Motivational, precise to the point. I enjoyed it 👍

[@braindial]

I loved it when you mentioned pairing cardio with activities you enjoy because that's literally what I'm doing right now on the treadmill watching this video.

[@xavierayayaell546]

Cardio is dog shit for fat loss

[@leaningout]

For me it's music.

[@nfrance999]

This was actually perfectly timed. I dropped from 190-176ish lbs over the last 2-3 months, and was looking to start entering a lean cut phase since I’m not looking to get shredded or anything, and I was just thinking about the best way to adjust my diet now that my calories can be a higher.

[@fewtein]

Bro I can't lose

[@TravisHenson777]

Pairing my favorite podcast with meal prepping… You absolute genius… why have I never thought of this!?

[@hernannieto3249]

Jeff this is amazing as always. Maybe you could do a video on how often should i cut? I'm not sure how many times i could be doing this process in a year, if only in summer time, or if it is worth doing a quick winter cut to preserve lean shape a little bit easier through out the year? please, that would be helpful

[@mikeyb6749]

Great video. I love your clarification that maintaining a single digit body fat is not an ideal state for metabolic function. But using tips like you’ve highlighted here I’ve lost 50lbs and was able to achieve a 7% body fat. Keep the videos coming!

[@ronh1850]

Great content! As a cardio athlete, in my case competitive cycling with lots of intense aerobic and anaerobic efforts and recovery, it isn't difficult to maintain sub 10% bodyfat. Power per kg is an important performance metric, so we are motivated to stay as lean as possible. Since adding in daily calisthenics I have been astounded at how chiseled and vascular my upper body has become. Resting HR has dropped to 38 bpm.

[@Moi_81]

Been thinking about adding calisthenics for awhile.

[@drunkgirls111]

38? Wow that's low, how old are you?

[@SANJAY-jv6hb]

Thank you for this wonderful video. You steps and reason are well explained. Hope to reach my goal effectively👍

[@sherpa6071]

The graphs are nicely done. I appreciate them.