How to Lose Weight and Maintain It - (Scientists Say this for Years!)

How to lose weight fast
There are many ways to lose weight fast but most of them will eventually lead you to a dead end. End to be honest, in most cases, the faster you lose weight the easier you gain it back. You see the part about ''losing weight'' looks to be the hardest for most people. However, in real life statistics tell us that ''weight loss maintenance'' is far more difficult.
And you can probably realize this if you ask yourself these two simple questions:
1) How many people (or myself) do I know who have lost weight, got lean, and reduced belly fat?
2) How many people do I know who have lost weight and maintained it?
Of the thousands of people that set on a journey to lose weight, reduce belly fat, and change their physic, only a handful actually succeed in their initial goal. However, statistics tell us that of the people that succeed in losing weight only 5% maintain their results in the following 3 years.
The good news... There is a specific reason why those people are unable to keep up with the habits/routines/diets that made them lose weight in the first place. that's because a specific approach is missing.
In this video, I did my best to share with you the general idea of that approach, and help you lose weight for all.
I'd love to see your thought on this in the comments.
How to lose weight naturally?
We define as a natural way of weight loss a process that doesn't involve pharmaceutical enhancement and creates a gradual decline of the weight that goes well with the body. The main way to lose weight naturally is to diet on a small calorie deficit that will lead you to a weight loss of 0.5 to 1.5kg per week. The higher end (1.5kg) is for more overweight people and as you get closer to your ideal weight you want to be closer to that lower end of 0.5kg per week. Losing more than 1.5kg per week is an indicator that you're probably overdoing it. These abrupt changes in your body are far from natural progress and create the prerequisites for future failures.
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Contents of the video
00:00 - Outline of the video
00:36 - SOS message
01:17 - A simple change of mindset
01:52 - PHASE 1 - How to lose weight
03:07 - Diet Components
07:05 - ''The vicious circle of cardio''
10:37 - ''The accumulative benefits of strength'' - Training Components
13:07 - PHASE 2 - How to maintain the weight lost
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More videos like this one:
bit.ly/3SIwH4o
Check my flexibility training program below:
yiannischristoulas.teachable....
More about me on:
/ yiannis_christoulas
References:
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28783...
www.nationaleatingdisorders.o...
pubmed.ncbi.nlm.nih.gov/8651838/
pubmed.ncbi.nlm.nih.gov/17299...
pubmed.ncbi.nlm.nih.gov/16961...
pubmed.ncbi.nlm.nih.gov/11684...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/24092...
pubmed.ncbi.nlm.nih.gov/18842...
pubmed.ncbi.nlm.nih.gov/24728...
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[@YiannisChristoulas]

(1) More videos about this here: bit.ly/3SIwH4o (2) What video do you want me to do next?

[@jordyenriquecuerofranco1922]

One related to spine flexibility please!

[@YiannisChristoulas]

@@jordyenriquecuerofranco1922 Yes that one is definitely coming at some point

[@MiguelA_RV]

Hi Yiannis It would be great some science based video about exercise over 40. I've found a lot of videos about it, but none of them were realistic about the time and effort that you can really dedicate to exercise. Great job, by the way!

[@YiannisChristoulas]

​@@MiguelA_RV That's an interesting idea that I haven't though about, trhanks!

[@pantelisk4133]

Great video Yannis. I would like to know the science about the way the body also adjusts to the deficit. I watched in other videos that it's recommended to take breaks from the deficit. And to me it makes sense. As the body adjusts to burning lower calories when running it should adjust to the deficit too by being less energetic and economic throughout the day. Apologies if you addressed this in another video and I missed it.

[@bastenfischer955]

Hey Yiannis, love your content! Could you make a video about Jumping higher/plyometric training? Keep up the work!

[@nazkiyrt2079]

Always best quality in fitness youtube!! Thank you sir!!

[@partisesuwu1864]

When you have fibromyalgia and feet problems, it's hard to do it. Right now, I am doing my best. Lost 8 pounds, but honestly, it has taken two and a half months. I am getting surgery on my feet, so hopefully, i can exercise more without being in extreme pain.

[@kiwich66]

Thank you. Very well put together!

[@YiannisChristoulas]

Thank you 🙏

[@Comunidadviolinistas]

Thank you!!! Excellent!

[@YiannisChristoulas]

You’re welcome 😎

[@gusgouveia]

Another great vídeo. Thank you.

[@YiannisChristoulas]

Thank you 😁

[@doopdoop16]

Thanks. Very useful. Appreciated :)

[@YiannisChristoulas]

🙏

[@SGameDesigner]

I secretly hopped you'd do a video on this topic and I'm glad you did. Well presented topics and clear explanations. Thank you so much!

[@YiannisChristoulas]

Lol, it happened! I’ll make more videos on this topic soon enough, that was just a warmup video with the basic rules

[@benjaminoupillovers]

very educational, thanks!

[@YiannisChristoulas]

🙏

[@AndreasKurz]

Again: Very good video. Perhaps you have a hint for me to loose fat on a specific body region? I started working out harder and I like where my body is going. But there is an area that is kinda resistant to le loss of fat: Directly under the pecrtoralis. Would you say beeing patient helps? Or are there any other things I could do?

[@RobertJamesGoddard]

From a physiotherapist point of view this is great content, from a teachers point of view excellent build up and I’m jealous of your graph creation skills!

[@YiannisChristoulas]

Thanks Robert I really appreciate your comment 🙏

[@ryanrobinson3600]

Great to see you posting again... thanks for the amazing info as always!

[@YiannisChristoulas]

Thanks man 🙏

[@Shizo_san]

Nice video, thanks

[@YiannisChristoulas]

🙏

[@MarozzolostinVienna]

Awsome!!! There are sooooo many people that make these mistakes and there are only few people able and willing to explain it as simple as you did! :)

[@YiannisChristoulas]

Thank you! I really appreciate it!

[@EatAsh]

the graph at the end is extremely useful and sums the idea very well. will show it and the whole video to my friends and family. thankyou very much. I literally wount mind paying 100 dollars for this useful video

[@YiannisChristoulas]

Thank for the support I appreciate it a lot!!!

[@foxieadjuia7537]

Any diet app suggestions?

[@fdmedic2040]

Yiannis Christoulas, could you recommend a good macro app?

[@DoctorTaylorJay]

Great content! Especially useful what you shared about why people gain weight again if they still have low muscle mass. A couple things I have found useful to also share with people is that 1 lb of fat is about 3,500 calories, so a caloric deficit of 500/day will mean losing 1 lb of fat per week. I also share that they might not be losing weight if they're losing fat and gaining muscle at the same time, but this change in body composition is exactly what they want. As for your discussion about cardiovascular training, I highly recommend reading Body By Science by McGuff and Little. They expose the cultural misconceptions surrounding cardio, and I think it will change how you think and talk about that topic.

[@davelane4055]

Damn that is so intelligent and I agree with you very informative video good luck and God bless

[@algoenespanol]

I’m gonna do a Google search on this but do you have tips on tracking caloric intake?

[@odysseasmoschidis9658]

Thanks a lot! Να είσαι καλά!

[@YiannisChristoulas]

🙏

[@la812]

Yet another authentic video! Thanks a lot for the high quality content of your channel Yiannis! Always clear and on point...

[@YiannisChristoulas]

Thanks man I appreciate it a lot!

[@peteben9635]

Good thing I love strength training and hate cardio, I will be able to do the 2 short cardio sessions for health benefits per week that you recommend. Seems doable

[@YiannisChristoulas]

Lol yes it’s more sustainable for many people 😎

[@BaraFerd]

I'm the opposite 😭

[@Czantorjev]

1. Unsubscribe anyone who gives plans to get sixpack in 1 week or 1 month and so on. 2. Calculate your calories needs, 3. eat whatever you want as long as you stay below that number 4. Never cheat. 5. Maintain this method for at least half a year before mesuring results 6. If it didn't work, repeat and DON'T CHEAT this time. 7. If it still didn't work, go to a doctor, you have malaria or hypothyroidism PS When you get six pack It doesn't mean you can go back to your previous life. If you decide to get lean it's a lifetime commitment. So better make your diet tasty and pleasant, because you will eat it everyday untill you die!

[@clumsyginger9118]

I don’t eat enough. I know I don’t. My husband and I fight about it all the time. I just don’t have an appetite. Yesterday I ate a big bowl of mini wheats in the morning and just wasn’t hungry after. I drank lots (water, tea, other no calorie drinks). But just not hungry. I do have a thyroid issues and PCOS. He convinced me to eat some pickles in the evening. It just makes it hard to figure out where to go. Other days I just don’t eat until dinner (kind of on that track today). We’re having chicken stuffed peppers tonight. My job also requires a fair bit of movement. I’m sure I’ve gotten good at walking all day. And usually the heavy lifting is near the end of the day. I love that the job is good for my heart. Though I struggle with bad anemia. I just really have no idea how many calories I should be forcing myself to eat. I know this can’t be good for me. I just am not at all enthused by food. It’s also ridiculously confusing as every time I go to the doctor they tell me to eat less. And I’ve done that. And now I’m just not hungry.

[@neon9999]

It would be great to bring this kind of analysis and great presentation to science based information about cut/bulk cycles. Are they necessary? Can you just have one kind of lifestyle that's consistent without ping-pong'ing like that? Etc.

[@YiannisChristoulas]

This is an interesting topic indeed, I might cover it in the future 💪

[@Erbmon]

I was literally researching on how to plan a diet and this notification poped up. It has to be a signal or something.

[@YiannisChristoulas]

Lol, it has to be!

[@silversurfer8237]

For older people, those 50 or older, can swimming replace weight training? At an older age, weight training can often lead to injury.

[@mamenamamena]

Weight training does not equal squatting 200 kg. Take a lighter weight. And no swimming won’t replace it. At over 50 you’re still young.

[@YiannisChristoulas]

Nothing can replace proper strength training. Swimming creates adaptations for the sea, strength training for the land. If you’re getting injured, often, there are probably a lot thing’s going wrong in your training program and lifestyle. The only way to get out of this is proper strength training with a well rounded program that is tailored to your needs

[@stucknousernames]

stonks

[@jrg305]

Can you talk about your thumbnail for the video with your tummy sticking out? I am lean like you but after some workouts and meals I cannot help but look like that and need to lay down. I'm 5'10 185 lbs and strong and do cardio and count calories. Maybe I should be 175.

[@mamenamamena]

Too many animal products. Count your protein and you may realize you’re eating way above 1,5-2g per kg of your lean (desired) weight. Animal foods are mainly fat so to get those proteins you’re overeating on fat and also wasting space in your stomach intended for fiber (plant foods). More fiber will fix your stomach protruding

[@jrg305]

@@mamenamamena I'm vegan and think it could be too much fiber.

[@subotek]

Γιάννη , ενας ελληνικός υπότιτλος θα ήταν πολύ ωφέλιμος , όπου το έχω κάνει share όλοι το ίδιο παράπονο μου κάνουν , φιλικά πάντα

[@periklisspanos7185]

I don’t hear any scientist to speake