How to Lose Fat + Keep it Off // How Metabolism Works

[@natachaoceane]

Research shows that our bodies need around 35 calories / kg of fat-free mass (16 calories / lb of fat free mass) to run their full set of processes and maintain a healthy hormone profile, if we’re doing zero movement! To get a feel for what that is for you, you can take your total bodyweight and subtract a rough body fat %. Then, add in your estimated calorie expenditure from movement (workouts + general life-living) and you have your total. For me, that’s about 1,700 calories without any movement at all (no, not because I’m genetically blessed or super tall! building muscle and strength over years racks this up!) If you’re eating below [this number + extra for your movement], please look out for yourself and think about how you can gently bring this back up, with specialist support if needed. You’re bringing a lot more to the world than just how you look, and we need the best you 🤍❤‍🔥 Edit: also, if you are eating significantly below this number and noticing that your body is no longer responding (i.e. no fat or weight change for an extended period of time), while appreciating that there's a LOT of inter-individual variability, the aggregated data seems to suggest that there's a real possibility that these metabolic adaptations we cover here have taken place. I'm not able or qualified to tell you what's happening in each individual case, my goal is to make you aware of the possibilities so that you can make informed decisions and consider your options towards a healthier you 🤍 love ya! ❤‍🔥

[@eventually687]

THANK YOU SO MUCH for this video! It is what I have been trying to explain to all of my friends and family. I feel like a lot of people need to hear it! I learned a lot of things as well! I love the way you are using this platform! Thank you so so much for this again! Much love and light from Bulgaria ✨❤️

[@Sarah-oy2lr]

thank you so much for this video, this pinned comment and especially that last sentence!!

[@tracydisneyfanatic]

How do we figure this out? Or how can I look this up to get more info?

[@Sofiacchi]

I've been eating 1400 kcal and didn't lose any weight (I'm 158cm and 57kg and workout 3-4x/week + 8k steps). If I up it to 1500-1600 will it help or do I have to go into maintenance for a while and then go down to a smaller deficit?

[@shakiyla.A_]

@@Sofiacchi that's such a difficult question. With you being 5 feet 2 inches and 125 pounds you sound to be a good weight already. But also how are you tracking your calories ?

[@KaroFighter]

“Constantly putting time, energy, and effort into losing weight, just to put it back on. You’re distracted from living your life” instantly liked in the first 30 seconds. 👍🙏

[@natachaoceane]

You’re the best, I hope you’re living life and feeling your best ❤️‍🔥❤️‍🔥❤️‍🔥

[@zeenkosis]

Girl 😭😭😭

[@umarsheikh49]

Same I honestly love her because she tells us reality and it’s true love it ❤❤❤

[@kiaratheexplorer4]

@@zeenkosis girl what

[@andreaiooqk4967]

For God so loved the world that he gave his one and only Son, that who ever believes in him shall not perish but have eternal. John 3:16

[@Kelly_Ben]

"If you hated the journey to a healthier you, then by definition, that isn't healthy. " 🤯 So simply stated, but so very important!! I love it!! A new lens to look at choices through.

[@moonchild7597]

"I don't care how long it will take to get there, I'm only doing it once in my life, I've got other shits to do." I'll start repeating that to myself.

[@natachaoceane]

👏👏👏👏 let’s go let’s go

[@Dottyluvsllamas]

As a Registered Dietitian I’m so glad that you point people in the right direction rather than just sharing what works for you and selling it as the perfect diet for everyone. Love that you help break down the science for everyone to learn ❤️

[@MarqZePancakeNinja]

Also an RD and was going to say the same thing. ❤️

[@Na-hm7kt]

❤

[@cjlrocker1238]

lol

[@styledbyalexandra]

The caloric deficit only needing to be 10% less than regular caloric intake BLEW MY MIND 🤯 I learned so much from this video. Thank you! ❤️

[@natachaoceane]

I know right?! all the Fad diets are so extreme because they're trying to get results quickly and temporarily and putting your health (and long term results) at risk. Thank you so much for watching ❤❤❤

[@celticlass8573]

@@natachaoceane And keeping people coming back to the diets (because they somehow blame themselves), means that the money keeps coming in. It's very cruel.

[@danijane2819]

This blew my mind too!! Such amazing information from Natacha as always 🤩

[@signingoffbye]

yea

[@ambararciniega9954]

Maybe someone can help me with this, does this applies even if your regular caloric intake is much more than your total daily energy expenditure?

[@stephaniedery6390]

Girl, you smart. Thank you for this! It makes me feel like I'm doing SOMETHING right. I love the "I don't care how long it takes, I'm only doing it once" mindset when it comes to fat loss.

[@FightBackAgainstDiabetes]

*If You Have More Than 15 LBS To Lose Then You'll Want To See How This Fat-Dissolving Outback Loophole Can Change Your Life: **kzbin.info/www/bejne/e3S6haSjo7WigMU* 😃

[@DrLaraZib]

Love this mindset!

[@anni6097]

Maybe a 'protein explained' is a video you could do in the future! :) Explaining what is protein, why we need it for muscle growth, how much our bodies require and how we can optimize muscle growth by consuming it and when. Also maybe breaking down some of the most common supplements/forms (like whey, pea protein or soy).

[@natachaoceane]

Hey beautiful ❤️‍🔥 thank you so much for the suggestion and for all the details around what you’d like to learn about. That’s a great idea and something I’d love to do, so it’s in my notes for future videos. Thanks again ❤️‍🔥

[@KateNotKatelynn]

I second this! I’m a vegetarian and sometimes I get really stressed out by the idea of needing tons and tons of protein to get stronger. Halp

[@140jenna]

@@KateNotKatelynn OMG same! It’s something I really struggle with. Especially because I find most vegetarian meals to be high in carbohydrates and calories (grains and beans ect) and low in protein. Thus, usually causing weight gain 😭

[@daisy-we5ox]

@@KateNotKatelynn i resonate with this too! being a vegetarian makes it really hard to get my protein in. can barely reach half the amount of protein that i need to be taking while my carbs and fats be skyrocketing lmao. so yea definitely need a video on this!!

[@anni6097]

@@140jenna some vegetarian protein sources which are low in carbs: - eggs - dairy products like cottage cheese, Parmesan or yogurt - soy beans / tofu / tempeh / soy milk - seitan - nuts and seeds (peeled hemp seeds/almonds/peanuts/pumpkin seeds..) - protein powder (like pea protein)

[@saraashkir5793]

I sometimes get caught up in how slow my weight loss has been, but ultimately, Im so much more active and healthy than I was a year ago! Its been 11 months since Ive started losing weight and Im down 20 pounds on the scale while building muscle. Its slow but, like you said, its felt fairly easy and enjoyable (most of the time) that I don’t mind doing this for another year. Ive learned so much about myself and feel a lot more confident!

[@jasonsahadeo5740]

Wow! That's incredible. I know I'm just a random person but i just wanted to say I love that for you keep it up.

[@saraashkir5793]

@@jasonsahadeo5740 awh thank you so much!

[@Bestliferc]

I am in almost exactly the same position one year later down 23lbs. Keep reminding my self that I’m also keeping it off and I’ve found balance, I’m really not “dieting”.

[@ultragreyy]

How is it going now?

[@zsofi7234]

I was doing a quite restricted diet for a few months, and since it was so restrictive, the restriction resulted huuge binges. I gained the few pounds that I had shed, and even more. Also I was feeling like crap and had major mood swings, affecting my performance and my personal relationships. In conclusion, I think the best approach is to do it slowly (just like you do) as it will be easier to maintain that weight in the long run. I'd like to say congratulations, you're doing a great job! ❤️

[@adrianab7318]

The way you talk about body weight, training and eating just genuinely always leaves me in a better head space. It’s motivating and so from a place of love and science. Thank you Natacha for always putting a smile on my face with your videos ☺️

[@natachaoceane]

Hey Adriana ❤️‍🔥❤️‍🔥 I’m always here for you, I hope you feel so much love for yourself and your body and just give yourself the time and space you need. All my love always!!

[@bymariahenning]

Couldn't have said it better myself. So uplifting and makes me feel like I can actually do it.

[@riley_thompson]

great video

[@emtaymayee]

"Every activity takes movement and that's all compiled into NEAT... it's pretty NEAT, ya know?" My boyfriend wasn't watching this with me, he was across the room reading, but started laughing his peach off. He even asked me to replay it. Thank you for making his day, Natacha.

[@natachaoceane]

heheh Emma you're welcome!! Honestly, it brings me more satisfaction than it should, surely it wasn't a coincidence when they coined that term!!

[@emtaymayee]

Definitely a coined term now! Thanks for making such wonderful content; I've been following you for years, and have such mad respect for you as a human! 😎😄

[@natachaoceane]

@@emtaymayee you're so sweet with such a kind heart. thank you for everything, I hope you're so happy ❤‍🔥

[@Exafz]

You just inspired me to quit my 1200 calorie a day diet that I started 2 days ago. Thank you! I've done that diet so many times, and yes there's fast results but I have also put back the weight many times. I was so lightheaded yesterday I couldn't even see straight when trying to do a simple task! I'm a breastfeeding mom and I wanted to go back to my old weight before pregnancy, but after finding this video combined with how horrible I felt after only 2 days of cutting calories made me realize quick results aren't worth it!!! I want longevity! And I love lifting weights so losing muscle would suck!!! And if I had ate that low of calories I wouldn't even have energy to exercise period! I'm going to take your advice and only eat at a small deficit of 200 calories maximum, start incorporating lifting again, and start listening to what my body is telling me in general!

[@RamintaGar]

Things which makes carbs into bodyfat: 1) polyunsaturated and monounsaturated fats, 2) flax seed, 3) undereating, 4) high fat diet in long term, 5) soy, 6) very high protein diet, 7) low carb diet, 8) stress, 9) most herbs in higher quantities permanently used. 10) low potassium (lack of fruits, vegetables), 11) plastics (packaging and so on). I want to add that when carbs get converted to fat, people get also a light form of dementia. Proteins get converted into carbs and then into fat under above mentioned circumstances. Alcohol and other addictions rise from inability to use carbs or lack of carbs. If the carbs do not get converted into fats or into energy, then you get diabetes and high blood sugar. Sources for every point above: point 1) youtube channel Fire in a bottle @fireinabottle3410, dr. Ray Peat, point 2) channel Strongsistas with Wendy Sellens, point 3) Minnesota starvation experiment, point 4) Georgi Dinkov, point 4) point 5) as point 2 and dr. Ray Peat, point 6) @healthcausesregeneration, channel Strongsistas, Georgi dinkov, Minessota starvation experiment, 7) as point 3, 4, point 8) Georgi Dinkov, Ray Peat, 9) channel Strongsistas with Wendy Sellens, 10) Ray Peat, asian diet, 11) as points 2, 4, Ray peat.

[@sienaporth6559]

i really needed this video today. sometimes i get so caught up in the noise of diet culture that i lose sight of what's important! finding food freedom has been one of the hardest challenges ive had to face, and while i'm not there yet, it's videos like yours that have made all the difference in the world for me. i seriously don't know who i would be if i never found your channel!! Thank you, thank you, thank you, for showing us the science, calling out the bullshit (in the most hilarious way possible!!) and helping people like me. the health and fitness world is a much better place with you in it. hope all is well with you, love ya xxx

[@natachaoceane]

hey Siena! ❤‍🔥 you're not the only one, thinking through my friends and family I feel like almost everyone has been in that place at one point. the noise is so loud, I totally get you. I believe in you 110% and I know you are going to get there. Thank you for everything. Your support makes doing this so much fun and so fulfilling, and I hope you find more and more happiness and what you really love. All my love!

[@krzysztofamoras4737]

Finally someone ( You) made the puzzle. And it clicked. Thank you so much for explaining everything. I feel, that I finally get the knowledge I needed to make progress. Lot's of love. Keep doin what you're doing 💪😘😘 I would love to hear about women that are struggling with fat lose when taking care of 2 little children when their free time does not allow to have 4h per week for excercising and they need to exercise at home. Any clues for us? Thank you 💕

[@rosachwalek]

This is solid. As someone who recovered from an eating disorder, and naturally (and very slowly) lost fat while gaining muscle without intending to, or really realizing it, I can attest to everything you described. Please don't restrict your food peopleeee. I wish this type of clear, scientifically-backed content on health and fitness was the norm. Keep doing this great work Natacha! ❤️

[@LucasLucas-xk6qr]

I lost 20 kilo doing Kristina Flex workout, I share the link with you, save it there is great exercises kzbin.info/www/bejne/fKmUi4tmqraKnas

[@lvn2410]

How did you re-lose the weight? I’m stuck

[@kaytee789]

@@lvn2410 losing weight is easier now losing fat while building and maintaining muscle is hard and its a long process. To lose fat you need a proper nutritionist to guide you on how to eat and complement it with the workout you like the most wether its walking/ dancing/ weight lifting or yoga.

[@rosachwalek]

@@lvn2410 **ED Trigger warning** Sharing my personal experience below, but disclaimer, obviously everyone's needs are different. I'll add that three resources that really helped me with the mindset shifts needed in recovery were: The Fuck it Diet (podcast & book are gold), Kayla Rose, and Isabel Foxen Duke. So back to your question, this is probably not the answer you want to hear, but I didn't lose weight intentionally (which I think is important), and it took long (~2 years, plus I already had an athletic background / a good amount of muscle so I imagine it would take even longer for someone without that foundation). Number one thing I did to help me recover was to truly not restrict any food (quantity and type), and because I was previously using exercise as a way to 'make up for things' I had to stop that as well. I had to really accept and be okay with gaining weight, and the possibility that I would never drop it (similar to Stephanie Buttermore's "All In"). After about 8 months or so, my hunger started to regulate and my body naturally started wanting to move again, so I reintroduce movement that was focused on fun and joy (like handstands and dance) not aesthetic / body changing focused movement. Only once I regained a consistently healthy, intuitive relationship with food did I reintroduce more intensive movement, including weight lifting, and most recently running. The focus with these types of movements for me now is about enabling health and performance for the sports I love doing and long term quality of life. I can't describe how wonderful it is to eat freely, and move in joyful ways. Hope this helps move you toward a place of food freedom :)

[@shikoo1466]

Did you do any exercises? Or just started eating how much your body needed slowly?

[@user-st6ui7oy1p]

I'm nearly 34 and I've been trying to lose weight for 26 years. At this point my gravestone would read "she wanted to be thinner". I look at all my life's achievements - my degrees, my amazing career, my wonderful marriage and all the fantastic adventures I've been on - and every single one of them is soured by my body not looking the way I'd like. Every day is ruined by feeling uncomfortable and hating myself. I've lost a bit of weight a few times in my life, but always gained it back sooner or later. I am sure at this point that my body does not work the same as a slim person - whether it's metabolism, or insulin resistance, I'm unsure. Hopefully I can take some of your guidance to heart, and ideally start focusing on something - anything - other than my weight, or the way my clothes feel, or the desire to look and feel a different way.

[@atsiros]

I feel this, too. ❤️

[@racheljane_]

I 100% relate to you. I am 31 and have had this struggle since I was around 13. I also am plagued by my body image being a dark shadow over my life and otherwise happy moments, and I also have this deep feeling that my body just doesn’t work like other people’s. It seems no matter what I do - even if I do moderate caloric deficits and use healthy movement (instead of stressful movement and intense dieting) - I still maintain a weight where I am about 15 pounds bigger than I would like to be. It causes me so much distress, and honestly even seeing videos like this, while they are meant to be encouraging or a “better way” to lose fat, feel so discouraging to me, because I just know my body won’t respond properly.

[@hellokitty_3641]

It's like you're all in my brain!! We share very similar stories and struggles. I still havent figured out what works for me; hopefully one day I'll be able to drop the 20 lbs I've been carrying around.

[@syasyaishavingfun]

@@racheljane_ maybe that's just what your natural body weight is, where your body is comfortable to be. Some people feel the best at 25% body fat, some feel the best at 40%. The only problem is when society decides that one fat % is better for 'beauty' than the others, and decide where you store your fat is making you beautiful or not. Don't bend down to societal expectation for beauty.

[@laniiijdj3930]

It could be hypothyroidism or a hormonal disorder ?? Or your metabolism could be off. not too sure but definitely worth looking into w doctors

[@jaejamieson2647]

I’m taking my physiology finals this week and when you said that our bodies are complex I really Don’t think people truly understand how complex it is I have professors who have been studying this their whole life and still don’t know 100%

[@lunakorayner]

Hope your finals went well 🎉

[@garyspencer1141]

Hello😊

[@Sterling8953]

I really needed to hear this today. I am 42 and in the last 11months I have lost 30lbs according to the scales. All of it has been fat and I have increased muscle mass according to some some body scans I do every 4 months. I also have gone down in clothing size and you can see the changes. But the last 2 weeks I have been so down on myself that I "only" lost 30lbs and have so much more to go. I forgot for a moment that this is a slow process not a quick change and that it isn't just about looking better but me being in better health and having a better quality of life. I feel so much stronger and less tired all the time now. So thank you for reminding me of the science behind what I am doing and that I am doing it the right way.

[@danijane2819]

Congrats on your hard work!! 🎉🎉

[@tomriley5790]

30lbs is great well done!

[@Moon_Puff]

You did what Will Smith could not - sustainable and healthy fat loss without a team of professionals. So essentially you did better than Will Smith!

[@danijane2819]

@@Moon_Puff are you talking about the show that Will did? I felt so bad for him during that, his “advisers” were a waste of time and he ultimately suffered for it 😔

[@mia-MIA-mia]

Hey if you ever feel like you haven’t lost a lot, there are many videos online that will show you what one pound of fat actually looks like! It helps you visualise the progress you have actually made! Congrats x

[@dt994]

I've watched this video about 4 times now on separate occasions, just because it really resets my thinking around fat loss. I keep falling into traps because my fat loss journey is taking SO long. Even with photos and various measurements, I feel like I'm barely losing fat, not to mention the scale not budging. I would love to see you do a video debunking the approach certain apps and programs like Noom take, which I feel has done more harm than good to my relationship with food. I love that when I'm having a really crappy mental day around my fat loss journey, I can come back and watch your videos and feel that it's A OK and going to take time. Thank you Natacha ❤️

[@Wrathchild244]

You are the ONL person I've come across on KZbin that explains clearly how your body adapts to your food intake and exercise or lack thereof. Your explanation of cutting 10% is so helpful to me, because I start to panic if I have to "not eat" so many calories. I am definitely watching the rest of your videos because I can tell you have helpful content that makes working out seem achievable and fun.

[@viviannichols3582]

You would probably also like Miss Fit and Nerdy! I love her videos too because they’re also science-based yet accessible.

[@spompom9447]

I just found your channel by my mindset has been that of “I don’t care how long it takes because I want it to be permanent and sustainable” and I have lost over 50lbs over the course of two years and never feel hungry or weak! This video is awesome!!

[@natachaoceane]

You’re a rockstar, isn’t it just incredible what a long term mindset and patience can do!! I hope you feel incredible in your body, and strong and so full of confidence my friend 🤍 thank you for the kindness

[@emilystefforia6285]

As an almost RD I can’t thank you enough for shouting RD’s out! There’s so many “experts” on the internet giving out dangerous advice, it’s so frustrating to see from our perspective. So thank you!!

[@verbosibee]

I love how straight forward and positive this is. Not overwhelming, just facts and patience. You're awesome!

[@natachaoceane]

hey beautiful! ah wow that really is so nice to hear, I had second thoughts about it feeling overwhelming and that's the last thing I want to do! thank you so much for saying and for watching ❤‍🔥

[@verbosibee]

@@natachaoceane Not overwhelming at all! The fact that you don't even count calories and try to make it intuitive takes away a lot of the stress. I personally have a lot of anxiety with this topic as I had orthorexia and just cannot weigh myself or count calories without getting triggered. The way you approach this makes me feel capable of adjusting my body in a mentally healthy way

[@RashmiKamath1201]

So what I've understood from this video and doing some research of my own (Correct me if I'm wrong) 1. Reduce calorie intake ever so slightly with portion control And for that, consume high volume foods like veggies, fruits, complex carbs, protein, good fat without completely eliminating energy dense indulgent food 2. Emphasis on the protein for keeping up muscle mass to increase BMR 3. More emphasis on the protein cuz it also adds to the TEF 3. To keep up muscle, weight train for hypertrophy12-15reps, 3-4 sets, 2min rest Less weight speedy movements Heavy weight compound movements HIIT twice a week 4. To increase NEAT, walk around a lot, take stairs, be active throughout the day Additional things that help: Sleep Water ? Green tea

[@alicejwho]

Natacha, you have made more difference to my health, fitness body image & perception, and optimism, than anyone else, ever! THANK YOU! I'm 57 and was struggling. Cycling 100 miles a week, not eating enough (without even realising). Since I found you in May and signed up to your home program and took on board your approach to nourishing oneself, I'm the leanest I've ever been, and the strongest. I'm not on HRT but my young body is back! No meno tum!!! I hadn't thought it possible. I did your 10 week program and am now trying something else but you'll.always be the young lady who enabled me to achieve what I thought was impossible. I feel incredible!!

[@tracyhiggins8533]

So refreshing to hear someone who actually knows what she is talking about and backed up with science. I’ll definitely take on board your tips for fat loss x 💪

[@StreamTaylorsVersion]

Whenever I am having a hard time loving my body, I come back to watching this video 💛 I was about to force myself to do some crazy cardio today, followed by an intense resistance training... thankfully, I watched this video again, took some notes, and plan to do either a sweaty HIIT or a resistance training sessions based on Natacha's tips and exercises. She makes me feel so much better about my body and it motivates me to treat my body well and do all the right things for it.

[@NourishNavigato]

The way you break down metabolism and calorie deficits is incredibly insightful. Your explanation makes complex science easy to understand! 📚✨

[@Lauren-uc6cb]

Sometimes it's tempting for me to slip into a negative mindset, but your knowledge and message always helps to keep me on track! lots of love 😘

[@natachaoceane]

You can do it!! I believe in you, small steps and cheer yourself on through it all ❤️‍🔥 you’re doing awesome

[@CalypsoBeebee]

Girl you just saved me another 5 years of wasting my life. You're an angel 🙏❤️ keep sharing these videos , they really have such a positive impact.

[@mima9277]

I came back to this video because I needed to remind myself of your wisdom. My bike got stolen today and I know it's silly but it was my first new bike, i only had it for a few months and I relied on it so much for my mental health and my daily mobility. Now that it's gone (and sold out everywhere) I treat myself to watching your videos until i feel better.

[@lottidy]

How come I hear you say "welcome back to my channel, my friends" and immediately start smiling. Thank you for your videos!

[@natachaoceane]

That really means a lot. I’m so happy you feel welcome here ❤️‍🔥❤️‍🔥 big hugs Mina! that’s the name of some one very special to me 🥹🤍

[@jaz_es21]

I genuinely love your videos so much. They've given me a different perspective to what fitness should really be and I love your upbeat and caring energy! So happy I found your channel

[@natachaoceane]

Hey Jazmin! 🥺🥺 that means everything to me, I’m so hopeful you feel empowered and optimistic and full of self belief! That’s all I could want!

[@delaneyreed5697]

Please please PLEASEEEE make a video about mental clarity and mental health and how you maintain such a seemingly positive outlook and happiness!! Love you’re videos and information! I’ve purchased every program and recipe guide and have been more and more impressed with every one!

[@organicenglishinput]

I love that you talked about the "calories in/calories out" myth and told us how it actually works! For that I know that you are good at what you do. Thank you ❤‍🔥

[@Ishbelish]

I am blown away by what a thorough, honest, and refreshing guide this is to fat loss! I have seen far too many uneducated or misguided people attempt to make videos on fat loss and I worry about what dangerous information or advice people are giving out. As someone who fell victim of this in my early teens, I cannot express how grateful I am to see a video like this! You deserve a much bigger platform to get your message out there. Such a huge fan of your work Natacha! :) x

[@sachadanielle6596]

I wish I could go one day without thinking or worrying about what I eat. I have got better as I have aged, but the fear is still there in the back of my mind. Natacha’s content is definitely inspiring and I hope to be able to be fully free around food like that one day 🥰

[@archergonzalez2780]

Wishing you tha best lovely

[@andysjourney7768]

I can't describe how much you have helped me over the past few years. You were the first fitness content creator that opened my eyes to all the detrimental misconceptions about weight loss. I used to be an athlete and was constantly pressured to loose weight ending up restricting way too much and after I stopped training at the same intensity I ended up eating like I never saw food before and gained 100 pounds. Now I am finally trying to get back on track but with your help I can finally do it in a healthy way. I love watching your videos every time my old thinking patterns kick in just so I can correct myself. Keep up the great work and thank you.

[@WhatNow858]

I LOVE how you incorporate so many scientific studies in your videos. It really helps set the grounding for more motivation.

[@justmedidi]

that intro just felt like a hug to me. i'm at a point where i believe i'm ready to buckle down and do well for myself *for myself* in a sustainable manner, and that includes my health. actually just the other day i was doing doing rough tdee calculations because i suddenly got curious about what differences exist at different weight (of course these are only estimates), and it made me realize that the deficit doesn't need to be severe in order to reach a goal. so imagine my relief that you confirmed my discovery! as i'm learning (thanks to you), it's becoming more apparent at how doable fat loss can be. i'll have to look into your rules of thumb for cutting without counting calories as i'm still sensitive to it and just want to avoid it as much as i can. this video was SOLID just like all of your content. love love love it and you as well! thanks as always natacha!

[@velvetplans5396]

Natacha, I've been watching your videos for years, through ups and downs with my fitness and health status. After having a baby in 2021 I'm finally ready to lose fat and get back into shape. Thanks for providing such amazing and positive encouragement! Fan for life ❤

[@jaimecronin7480]

Thank you for this! I have been on a weight loss journey for what feels like decades. I've yo-yoed more times than I can count and am ready to lose the weight for good. I love when you say "I don't care how long it takes". That's my new mindset. I don't care how long it takes - I'm doing it. No crash diets for me anymore! Thanks as always for the information and your energy

[@zs9817]

N Pn j

[@blinksbill1138]

This is probably the best video I found just judging by the intro. I saw my body in a very negative way recently and was shocked. I needed someone to talk this way, otherwise it would be bad for my mental.

[@juliegirl1985]

This was very eye opening. I think my major issues are as follows: too many cheat meals, when I’m dieting I sometimes starve myself, I was exercising incorrectly, and not getting good sleep.

[@jonabananaaa]

I have hit a wall in my fitness journey in the past month because we are now starting to go back to the office on a daily manner from working from home in over 2 years. I've been struggling because of the travel time, the sleep, and i have been significantly more tired because of the face to face social exchanges (i became an introvert since the pandemic and i was loving it) but this video has inspired me once again to start and spark that excitement i feel everytime i hit the gym. Thanks for these kinds of knowledge filled videos! more power Natacha

[@juniperthewolf5624]

This is one of the best and most inclusive videos I have watched on this subject. It is refreshing, inspiring, clearly articulated, and as someone who has worked in a branch of the health industry (and understands the complexity of the body's systems and how they intertwine with one another), but also struggles with my own weight issues (mental, emotional and physical), it is so very relieving and hopeful to be reminded and enlightened as I begin reacquainting myself with my body, after some severe injury & health-related setbacks. Your videos are wonderful and inspiring. Thank you so much.

[@katiek2391]

Literally not one week after I dug into the Natacha Océane archives to see your approach to this subject- thank you so much for offering your knowledge and research and experience to us! It truly changes the game for KZbin and all of us who are so hungry for some evidence based tips!

[@renf5246]

This is easily one of the best, healthiest, and simplest videos I’ve ever seen re: fat loss. The fact that you also keep sustainability in mind is so key. Keep doing what you’re doing 👏🏼

[@sarahks]

Wow Natacha. Just your first opening words really spoke to me. The weight gain/loss cycling can distract you from experiencing life to the fullest and fat loss isn’t a promise of happiness. Wow! Subscribed.

[@emilym7517]

Natacha, I can’t even tell you what a big inspiration you are on SO many levels. I’m hoping to go into Biochem, and seeing you discuss science so enthusiastically makes that dream even more exciting. Not to mention that you have the most lovely personality ever 🤍 Will you be making a video on endurance training?

[@emilym7517]

Also, I have a question! I know you recently discussed how currently, you’re taking a rounded approach to training, rather than working to one specific goal; that’s how I’m training as well, but I’m curious as to how you actually approach that- do you organize your sessions into doing endurance one day, power & explosively another, etc, or do you train legs/upper/full but incorporate movements that work on each of those aspects of fitness into each session?

[@natachaoceane]

hey Emily!! It's definitely something I'll put on my list of 'to do videos'!! Also, I'm so so excited for you to study biochem (I know I'm biased) but understanding how our bodies work and function on a cellular and molecular level is truly fascinating!! Even if you decide you don't want to take it further than undergrad, it gives you such a good base to branch off into other areas!! All my love!! ❤❤❤

[@lisaonthemargins]

.......Natacha is a KZbinr. Don't let yourself be seduced into something you don't actually want. I got a degree in biochem and I promise it's not like this. Learn what you want to know online. If you want to work in a laboratory for a corporate company, or become a professor, that's a different story.

[@emilym7517]

@@lisaonthemargins I’m well aware (and wanting to do lab work anyways). I only meant that as someone who is really passionate about science, I really enjoy seeing other people, like Natacha, passionate as well.

[@lydiatomlinson2712]

@@lisaonthemargins She also has PhD in Biophysics from the University College London :)

[@Oli_92]

This is one of the few channels I trust and come to for advice and guidance. I'm currently very overweight but have done some VERY unhealthy things in the past to lose weight. This channel has taught me so much and is making me enjoy the process of getting fitter and healthier, so thanks!

[@notmyrealname6272]

Just my favourite video when I’m feeling horrible and want to do extreme things to lose weight. Stops me in my tracks and makes me cook something nice. Yay. Thanks a lot 🎉

[@winter_sp]

Natasha is such a ray of sunshine, I was starting to get stress about my weight loss but watching her video and this made me stay positive

[@billking8843]

HIIT wouldn't be so talked about as the ultimate exercise form if more people knew how intense it is. I agree with the point that you made in a previous video that nobody has more than 3 - or at most 4 - intense training sessions a week. For most of us that means maybe one HIIT session a week. So we need to re-embrace medium intensity cardio.

[@sashem3928]

Literally OBSESSED with your videos to the point that I re-watch old videos while I wait for new ones!

[@luhsea]

The editing on that lunch section was so gooood! Informative and quality content as always!

[@DoOverDiaries]

I have been so stressed and anxious due to my pcos. I lost 25 kgs and now in normal weight but I'm so anxious and overthinking all the time my stressed schedules makes me feel like shit. You inspire me to recover from my eating disorder which I developed while loosing weight. You inspire me to enjoy my workouts. I love you and I'm so thankful I get to know u

[@natachaoceane]

hey beautiful 🤍 I understand, I have have a similar type of experience and I have people I love so much who had experienced something similar. I believe in you so much, I know this journey is long and slow and sometimes it feels like it's not going anywhere, but it is. If it can help at all, finding the right specialist (maybe starting with an RD) might be the change that transforms everything. I never used an RD personally, but when I finished university and was at my lowest point, I saw an NLP specialist and he changed who I am and how I felt for the better. All it takes is that one right person. It can be a grind to try and try, but it's the type that can be so worth it. Just an idea, and I love you back lots!

[@DoOverDiaries]

@@natachaoceane you're so right cause where I'm right now feels so stressful about what to have what not to. What's worse is I'm a university student living in dorms so I can't prepare my own food just the ones which can be prepared in kettle which isn't much. I tried talking to so many gynecologist and that didn't led me to anywhere. It's frustrating how clueless I feel. Plus the emotional breakdowns oof 😭

[@natachaoceane]

@@DoOverDiaries I hear you, I'm sorry you feel frustrated and stuck like that. I relate to that so much, I remember the feeling. If you get time, and the opportunity, maybe try an RD. I know I talk about them a lot, but when I don't believe in much so when I do it's because it's the real deal! all my love and stay strong! you're going to get through this!

[@DoOverDiaries]

@@natachaoceane thankyouuuu❤you're the most fun inspiring person i got to know via KZbin😩❤ I will surely try a rd and hopefully this journey gets better.

[@kendallsciascia3151]

Thank you for this!!! This truly helped the weird headspace I was in and gave me so much motivation to eat and move and build muscle rather than… well, starving myself.

[@LucySaidGO]

As someone who has been putting off exercise for years out of fear and lack of knowledge, I’m ready to take the first step to better my health and love myself. I’m so used to restricting heavily and this video has made me realise that I’ve lost a lot of muscle and strength. And I want that back. I’m new to exercise but i want to challenge myself and turn that fear into something I love 🥰

[@anh-thitang8854]

I'm currently 1 month into trying to lose 10 lbs. I've never been on a diet before or tracked calories, but 2 years of pandemic habits have led to this. I'm on a 300 calorie deficit Monday to Friday and eating maintenance calories (at my desired weight) on Saturday and Sunday. The two maintenance calorie days have these benefits: 1) it helps soften the deficit, 2) they act like cheat days without going overboard 3) they train you to eat at maintenance. Some popular diet techniques have severe weekly deficits leading to one huge cheat day, and it never teaches you what maintenance eating should be. I was hoping that my diet would lead to 2lbs of weight loss a month. It's intentionally slow so I can keep it off. One month down and I've lost 2 lbs. I'm really happy about it because it was my goal and in a few more months I'll get to a total of 10lbs. Slow and steady. 10lbs took two years to gain and I'm planning to remove it over 5 months. I know this sounds absurdly slow but I think for too long we've bought into the myth of fast and sustainable weight loss. As someone who is very wary of the pitfalls of dieting, I want my first (and last) diet to be successful. No yo yo. Of course I'm also including proper nutrition with mostly whole foods and increased but sustainable (meaning I want to do it for the rest of my life) fitness. I have yet to feel starved or restricted on my diet because it's so gentle, this tells me I will be able to stick to it until I reach my goal.

[@maysawilson423]

I don't know how,but I found your video in the most perfect timing for me! I spent last 10 years trying to "loose weight ", dieting,over exercising and being unkind to myself. Few months ago I started a new journey where I move my body because I care and love myself, and eat food that nourishes me,without restriction to a certain food group. I'm so much happier now! I am going to apply your advise and watch all of your other videos. Thank you!

[@elisabethjmusic]

This came at the perfect time! I’ve been eating intuitively for over a year now and working out regularly- been getting way stronger, but plateaued in my fat loss recently which is a goal of mine. I have heard a lot of this before from your channel and others, but this was a helpful recap for me today!

[@captainbingbong2741]

Thank you! I've watched hundreds of videos about this topic but yours has easily been the most clear and thorough. Really shows that you know what you're talking about

[@anushanampally5258]

U r an inspiration for me Natacha ...i started my weightloss journey after watching the way u work hard.

[@natachaoceane]

ahh thank you Anushu! I hope some of these tips can come in handy if you don't know them already!! All my love xx

[@anushanampally5258]

@@natachaoceane This reply just made my day❤️❤️❤️ ...I am motivated lot more now🥰

[@leametivier8457]

the way you mention how important it is to make sure we are taking on our own journey coming from a place of love is beautiful ❤ you always make me feel so good and smile! thank you 💓

[@the_beccatron]

I’m so grateful for your videos because they’re helping me lose fat and gain muscle in a healthy way! You’re a voice of reason that cuts through all the misinformation being spread around, thank you Natacha ❤️

[@natachaoceane]

thank you so much, there's a lot to cut through that's for sure 😂😂😂I'm also so happy to here that your journey is going so well!! I really hope you're enjoying every minute of it! ❤❤❤

[@the_beccatron]

@@natachaoceane I’m enjoying it a lot, thank you! ❤️

[@serwin1989]

Girrrrrl we need so many more people like you out here in the world. Thank you for explaining science to a non-science person like me! I've always joked about how I need even one single "science friend" to fill in the gaps of my scientific knowledge, so, congratulations you're my science friend now LOL. Sending serious gratitude and love your way

[@natachaoceane]

I feel very lucky to be your science friend, thank you ☺️🐥 I appreciate your kindness a lot Sarah and I hope it’s helpful in some way 🤍 thanks for sharing goodness and for being interested in learning with me, and all my love ❤️‍🔥

[@missvintage1001]

This has changed the game for me! I’ve thought and been told for so long that I need to be at 1200 calories to lose weight, especially because I’m only 5ft 1. This always leads to binging and feeling like a failure. The past few weeks I’ve wanted to think about being sustainable and making this a true life change. Currently I was trying to hit 1400 and even that was a struggle with 5 workouts a week. From this video I’m going to up it to 1700 and I’m so happy, losing weight and being happy with my body is a lifestyle not a fad quick fix. THANKYOU NATACHA!! 😀

[@jungoneswink142]

How did you calculate your calorie deficit?

[@missvintage1001]

@@jungoneswink142 I used a few TDEE calculators online to work out an average then took 10-15% off that which was 200-300 calories for the deficit.

[@ngndnd]

yea i hate being short lmaooo. How can anyone survive on 1200 calories a day? Tried that and was starving even after eating

[@ivycodington6046]

I’m also 5’1 and calorie calculators pushed me toward anorexia and bulimia. I don’t know how anyone can survive on so little!

[@missvintage1001]

@@ivycodington6046 right?! It’s so dangerous and if people don’t do their own research or watch videos like this they will think that’s normal and what they are meant to do 😔

[@rubybird5135]

Thank you Natacha, you have no idea how much I needed to hear this video. For me loosing weight is so stressful becuase like you say in the video about psychological reactance, my mind panicks about having less food and it fucks up my mind and progress every time becuase I have a background of disordered eating. I want to loose a little bit of fat, and like you I'm ok with that taking a bit longer becuase for me maintaining my strength and a healthy relationship with food and my body is THE most important thing. Its so nice to hear someone say that you can meet your goals in a sustainable way without doing anything drastic at the expense of your mental health. So thank you so SO much x

[@mariedean4598]

awesome ! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u

[@Txcowboy80]

Great explanation, most people don't understand this concept. Calories in and calories out is bro science that never dies.

[@akankshapaul9145]

You make all of us so happy and strong Natacha You're a gem, a huge inspiration to us ♥️ Love you 🥰

[@natachaoceane]

thank you so much Akanksha!! Love you back!! 😘😘😘

[@noliven17]

Wow! This video was really eye-opening for me. To anyone reading past this point, my comment may have some triggers around food and EDs. Back when I was in a pretty unhealthy place, I was at one point only eating 500 calories or so per day. Yet, I barely lost 5 lbs. My body was sluggish, I would pass out from standing up, I stopped being able to go on runs. And the brain fog! As a math major, my brain is just about all I have, and I could barely focus on anything. Even though this is something I still struggle with from time to time, I am physically and mentally in a much better place, and I can see how my past actions were a huge detriment to my health. Thank you for helping all of us to approach fat loss in a much more healthy and hollistic way.

[@juliafukalova3174]

Natacha, you are so inspirational and positive!! i'm only 2 minutes in and I already know that ive needed it!! ily

[@natachaoceane]

ahh thank you Julia, I hope you find it helpful and I'm always here for you ❤❤❤❤

[@kiashas7790]

omds I just started the video and I had suffered a bit with my relationship to food in the past but when you said your body is yours and you have full autonomy some how just freed me from thinking of wht anyone else thinks its felt soo nice cosidering a lot of ppl did comment on the way I looked as I have been gaining and losing weight due to stress

[@AlejandraEnChile]

Interesting timing for this video. Today I was talking with my therapist about this topic. When the pandemic started I managed to lose a lot of body fat and keep my muscle mass because I maintained a very strict but yet fully nutritional diet. Restaurants and cafés were closed, there was no temptation. But theeeen, I moved back to Mexico and gained 20lb. I don't look nor feel bad. Actually, with the amount of food I eat I should have gained more (thank muscles and resistance training). Anyway, it still bothers me because I saw what I was capable of and I started to get depressed. That's why I talked about it today. Plus, I'm unemployed now but in a comfortable position, so I don't really have much more to focus on aside from... training. I spend 2 hours at the gym just because it keeps me busy. So, I'm just lifting as heavy as I can and taking very long rests between sets, and hitting lots of isolated exercises. At least I enjoy it haha Idk even know where I'm going with all these words anymore. Just thanks, you remind me that I should not overly focus on this, and that it doesn't have to be so hard as sometimes I think it is.

[@MyraLee-c4r]

Your video was actually spot on, thank you for this. Too many people are pushing "calorie restriction" out of context and it's very harmful when done wrong.

[@chadyalins7457]

Putting all of this in practice this week, I’m so excited to whats to come in my journey and much of this excitement comes from watching your videos and understanding what I need to do to get where I want. Thank you so much for sharing your knowledge with this community ❤️

[@miyoko_17]

Thank you for normalizing AS LONG AS IT TAKES 🙌🏾✨️ mentality. Years of "I want results faster" has only led me to yo-yo & sink deeper into toxic diet culture & all their hacks/tips/tricks...which always lead to dead-ends & starting over 🙃 The best thing I did for myself, my health & my mental health was to step away from all that & "take the long way", as well as reframe my thinking around why "slow progress" is better than "fast results". 1.5 years later of reversing to get to my "new normal" of food freedom (no toxic guilt, avoidance or punishment cycle for eating), building muscle/"boosting" my metabolism, etc & it's been the best decision of my life (health/fitness-wise) 🧡. I'm only NOW -- after maintaining for a year -- thinking of doing a cut phase, so this video is perfect timing!

[@ewamazurek1789]

Oh my, I needed this video after so many ups and downs in my journey, being afraid to eat more and not giving my body the love it deserves. Thank you so much! 💗

[@PRIMEORATV]

The most important component of an effective weight-management program must be the prevention of unwanted weight gain from excess body fat. How to lose your body weight quickly click on this link below sites.google.com/d/1SqLJtZdu6TpnXwYA9uQMH8qmBM9-Hhq9/p/1SXVWmDXcFDLUUeut1OIvTkT4ZbAqLD8V/edit

[@xokenja]

why was the first minute was so healing for me 😭

[@katarh]

I dieted the "wrong" way twice. Of course, I gained it all back twice, too. I've been on a proper fat lost journey for real for the last six years. I added in resistance training about three years ago, and then hired a personal trainer to help me learn how to do compound movements correctly. I went from not being able to even pick up the bar to being able to cleanly deadlift with a 45 weight on each end for 5-7 reps. (Even if I felt very uncomfortable by rep 4, haha.) That said, I was coming from a much higher point of obesity than most people who are trying to only lose 10-20 lbs of fat. For me, the more severe cuts have been necessary, especially when I was at my heaviest and not able to do any more movement than a 10 minute walk. (I remember my TDEE being 2700 at the highest point, so I was able to drop to 2000-2200 and still lose quickly.) Now that I've gone from morbidly obese to merely overweight, I've accepted that I will have to slow my rate of fat loss because I want to preserve all the strength and muscle that I've been working so hard to build. 5 more pounds on my current cut, and then it's a slow body recomp for at least a year while trying to maintain. I'll keep in mind a 10% calorie drop since I do actually want to lose more fat (I just need to actually build more muscle first to do that.)

[@rebecca6503]

The world needed this 🙏🏻🙏🏻🙏🏻🙏🏻 I am 1 month into my very first deficit- luckily with a amazing coach on my side helping me and she told me similar things. Things go slow but that’s better than loosing my hardly earned muscle.

[@caryscritchley9116]

Wow- impeccable timing! Just finished making a new gym plan for myself and checked my phone to see this notification! Hope you’re well queen 👑

[@natachaoceane]

thank you Carys!! Ooooo so exciting!! I hope it makes you feel so excited for training!! 💪💪💪💪

[@libentia]

I LOVE this point of view and the sustainibility. Reorganising my fridge right now. I already love my veggies, tofu, beans and fruits but whenever I restrict my eating, I start to CRAVE sweets, pizza and crisps. Thanks for the science-based tips and the long-term view. I recently was sick for a month right after gaining lots of muscles. While sick, I lost almost 4 kg and gained it - to my surprise - back instantly (but no muscles, just fat this time). Now I am starting to build again and really trying to implement sustainable, healthy habits. I am using your videos as guidelines and I can't believe I can learn all this for free. Thanks Natacha! :)

[@Emily-kf5vk]

I absolutely love how much science you put in your videos. Thanks for taking the time to wade through it all for us. So, thanks for being you and not a doppelganger with no science. Definitely approaching the time for a fat loss journey, but I've been so hesitant because I know the pitfalls of cutting too many calories and DON'T want to lose the muscle that I've worked so hard to build!

[@lovehilaryanne]

I have been interested in fitness for my whole life, and I think I just feel really defeated because I've listened to videos for EVER and still couldn't get it "right" but this video kinda helped me realized how tricky the body is to "survive".

[@leahslavens6234]

Thank you for putting out scientifically backed nutrition and health info!!!! I am in grad school for nutrition, and I so appreciate all of the hard work, time, and energy you put into making sure the information you put out is factual 👏

[@stephanievizzi9147]

I’ve been addicted to fast weight loss gimmicks for years. I’ve put the weight back on every single time. I’m now on a health journey that is all about being healthy AND happy and not having a goal weight or deadline to reach it. I’m loving going through your videos!

[@grettahucht5617]

This was extremely helpful....for too long I thought cutting out most sugar (candy and desserts) and exercising three/four days a week would lead to fat loss. Amount of sleep hasn't increased nor have I been specific with the workouts. Today I'm setting goals to be intentional. Thank you for the videos!

[@cinthiaham1517]

After my baby I lost weight in the first week, but after the consistent sleep depravation, I started eating worse and feeling super tired… your explanation of sleep and weight gain has opened my eyes! At 13 mo pp I have started my fat loss journey and I’m relaxing more and taking it slow and that’s been soooo helpful

[@PRIMEORATV]

The most important component of an effective weight-management program must be the prevention of unwanted weight gain from excess body fat. How to lose your body weight quickly click on this link below sites.google.com/d/1SqLJtZdu6TpnXwYA9uQMH8qmBM9-Hhq9/p/1SXVWmDXcFDLUUeut1OIvTkT4ZbAqLD8V/edit

[@goldgoddess77]

The BEST timing and information as always! I have been feeling a bit down about some extra 'fluff' I've put on which means my clothes don't quite fit right - this video has left me feeling so encouraged as always! So grateful to have you on this platform Natacha! 😊

[@natachaoceane]

heheh hiiii good to see ya ❤‍🔥 that's okay! you're so much more than that, and one day it'll be a distant memory. I'm so proud of you and I hope you give yourself and your body the space it needs 🤍 ally my love and thank you for the kindness!!

[@goldgoddess77]

@@natachaoceane You're the sweetest, thank you Natacha! ❤

[@KatieM786]

@@goldgoddess77 I have extra fluff due to new medication I'm having to take and trying to get a handle on it. We can both do it, day by day, with good choices! 💜💖❤️

[@goldgoddess77]

@@KatieM786 rooting for you!

[@winter_sp]

I’m here again I’m overweight. I weight about 78 or 79. I remember I went on my first diet when I was 12 and the first month I lost about 10k. The diet made me miserable because from a meat diet I went to a vegan one. At that time I weighted about 87 so I was in big danger I assume that’s why such extreme diet. Now I’m 17 almost 18 and I struggle to lose weight (I don’t have the patience) and again I really need it because is the only way to heal my liver. It’s already taking a tool on me and I want to be able to eat without being afraid it may be destroying my liver. This channel has really helped me start my journey again and I’m thankful because is definitely not like other channels that say what works for them the best and it’s over. She explains everything and the science behind it.

[@femtinista9184]

Just posting when I needed it! I just want to say that you are a big inspiration for me. I don't have any 'idols' or so, but you definitely are someone I look up to. Also I'm proud to say that I'm approved at a lab of KULeuven (BE) to start my Masterthesis regarding glucose sensing mechanisms! It is nice to see that you can explain all these things with ease! xx

[@natachaoceane]

wooohooo!! Congratulations for getting into that lab - that's incredible!! I hope you find it fascinating and fulfilling! Pushing the boundary of knowledge has it's ups and downs but it makes such a difference!! All my love to you and hope wishing you all the success!! xxx

[@hihi223223]

You are incredible Natacha! I have been watching your videos for years now, and have yet to come across someone who is as thorough, concise, thoughtful, and just perfect in their delivery. Thank you so much for your care and effort you put into these!! It is very much appreciated

[@evergrowing23]

This video has helped me feel more at ease with the process. I’ve been down on myself for focusing more on exercise than nutrition at this point in my journey, but I’m slowly learning to balance it all. Great video!

[@PlumHorizon]

Thank you so much ! I love what you said about " I don't care how long it takes, i'm only doing it once " ! Really inspiring

[@tariqbutt4369]

❤😮

[@tariqbutt4369]

Great effort to guid th people

[@wintrygarden]

So happy seeing your face in my sub box again! And thank you as always for the helpful, kindhearted, scientifically minded guidance in this video. You are such a gift to the world. ♥

[@natachaoceane]

thank you for being so kind Arden 🙏🙏🙏I'm happy to be back in your sub box!! Sending lots of love!!

[@BellaLouisaatje]

Thank you so much for this video. I have been on a weight loss journey for a year. But it had stalled. So I have contacted a dietitian because I have problems with binge episodes. I was also aware that if I restrict myself from sweets I would binge more. But I was eating to much sweets because i wasn't eating enough during the day. I am a nurse working in a psychiatric hospital. During shifts I walk a lot. Turns out I maintain at 2500 cal. So when I started increasing meals I binged less. I also started running and weight training at the same time. My goal is to run a 10 k next year at the Rotterdam Marathon. I added weight training because I knew it's important to grow muscle as well. Lately I haven't been eating the best and I just had nightshifts. But today I feel very fit anyway. I also am not eating way below my maintainance. I think I am at the 10%. I don't track calories but eat when I'm hungry and stop when full. My dietitian helps with that. It's nice to know I am on the good path going slow. But maintaining muscle. Not having hunger and feeling my clothes fit better. I also never weigh. It's been such a journey and I have a long way to go. But I am really hopeful that I can do it.

[@megananderson4595]

Natacha, you’ve truly changed my life in terms of fitness and wellness. THANK YOU, THANK YOU, THANK YOUUUUU for always using science, for always breaking it all down to be digestible and easy to understand, and for your amazing sense of humor. I’ve completed 3 of your programs and I’ve never felt so strong before! You are so appreciated and needed in this community ❤