How to Lose Weight & Keep it Off for Life

TIMESTAMPS
00:00 Intro
01:01 Energy Balance
01:56 Weight Loss
11:31 Weight Loss Maintenance
21:54 Practical Recommendations
STUDIES & REFERENCES
www.ncbi.nlm.nih.gov/books/NB...
ourworldindata.org/obesity
pubmed.ncbi.nlm.nih.gov/21558...
pubmed.ncbi.nlm.nih.gov/27460...
pubmed.ncbi.nlm.nih.gov/26399...
pubmed.ncbi.nlm.nih.gov/29156...
pubmed.ncbi.nlm.nih.gov/22709...
pubmed.ncbi.nlm.nih.gov/32048...
pubmed.ncbi.nlm.nih.gov/22117...
pubmed.ncbi.nlm.nih.gov/28701...
pubmed.ncbi.nlm.nih.gov/25399...
pubmed.ncbi.nlm.nih.gov/25428...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
COURSES
www.flowhighperformance.com/c...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance

[@mg4361]

As someone who went from overweight to fit 15 years ago and never regained the mass, I can tell you that habits can both bury you and save you. In my case, I simply quit drinking soda (because it had started to impact my teeth), moved to a place where I had access to better food, started a job where I had to spend a lot of time on my feet and developed a habit of taking walks to relax after work and explore my new city. I wasn't conciously on a diet but when people started to remark that I got slimmer I weighed myself and realized I had lost 10 kg in 4 months. I then kept the good work and joined a gym and lost an additional 7 kg before the weight stabilized at a new equilibrium.

[@FlowHighPerformance1]

Very cool. Thanks for sharing 👍

[@magnus6231]

For people who really have struggled with severe obesity at some point keeping the weight of is almost like staying sober for an ex alcoholic. They need a dramatic shift in their entire perception and really change their life in order to keep it off. Lifelong addiction.

[@FlowHighPerformance1]

Great analogy. Yes, it requires a dramatic change in lifestyle 👍

[@hendrosuryanto5358]

Best channel ever. As someone in the middle of a fitness journey, and trying to lose weight I sincerely thank you. Keep up the good work!

[@FlowHighPerformance1]

Glad to hear it, all the best 👍

[@Aristoteles83]

I lost 40kg over the last year while also building 3 to 5kg of muscle mass (based on str improvements and progress pictures). The 3 most important factors for me were: 1. Tracking absolutely everything: only that way you can see where your surplus calories are coming from and where you can gradually make improvements to your diet. For example what ruined my physique was eating out. It's insane how much caolries are in a regular 3 course meal wirh 2 glasses of beers or wine: about 3 to 4,000kcal! Add two small meals that day and you are at 5k. And a small surplus at the end of the week accumulates to tens of kgs over several years. 2. Will power is a finite ressource, manage it accordingly. Every time you force yourself to do a form of cardio you hate or eat food you detest, even if it"s on paper optimal, it drains you. Find at least tolerable alternatives for cardio or food and safe will power for training inensity and diet adherence. 3. Daily habits beat peak performance. As mentioned above gradual, but unrelenting improvements make the difference, even if they seem small. Weight loss, too, is a marathon and a daily 500kcal difference over several years can be the difference between athletic and obese. Metabolic adaptions even for 30kg of fat aren't gigantic. Naturally don't go extreme on either cardio or kcal restriction. If you plan 1% of weight loss with several hours of cardio, but life gets in the way, it will ruin your plan. I find weights 5*a week + 4*cardio and a starting basic deficit ideal for a work week. And I still lose weight rn, even if I have to cut the cardio. - I started low on the cardio and gradually increased it and lowered kcal the more weight I lost.

[@FlowHighPerformance1]

Some great advice here. Thanks for sharing 👍

[@Von_Sky]

I hope your videos get millions of views soon. This is absolute top information for free... I love how this is all study based, one can only imagine how much work you put into this. I personally never had a problem with obesity, never the less I like to optimize my performance. It is so important to take thing easy and not make yourself miserable with over training and too restrictive diet. And all you say here I can confirm with my observations, still it's really useful to have all this information in one place and presented so neatly.

[@FlowHighPerformance1]

Glad to hear you find the content helpful 👍

[@TeodorMetodiev]

Most amazing channel on KZbin for fitness information. Please don't stop what you are doing, its pure gold. Thank you very much for your work.

[@FlowHighPerformance1]

No problem, will do 👍

[@seriousblue6017]

This is such a great and well presented video. No hype, thoroughly researched, and explained. Hope you continue the excellent work you are doing! 👏

[@FlowHighPerformance1]

Glad to hear it, will do 👍

[@aryllies]

As usual, the quality level is par for the course. The cap being dazzling excellence.

[@FlowHighPerformance1]

Glad to hear it 👍

[@allonsrensen5837]

Great video, lots of useful info.

[@FlowHighPerformance1]

Glad to hear it 👍

[@payneblackstone6104]

Incredible video!

[@FlowHighPerformance1]

Glad to hear it 👍

[@GamezDeep]

Been watching you for like 6 months know bro you helped me a lot wishing you literally the best and lots of success have an amazing day brother

[@FlowHighPerformance1]

Glad to hear it 👍

[@Learnerxmen27]

You deserve my like 👍🙂

[@AFndjdj7373]

There are some really fascinating animal studies in which two groups of mice are given isocaloric diets. But one receives gut bacteria from an obese human, one from a lean human. The mice with the “bad” microbiome have much higher body fat. I do feel that calories in-calories out is maybe an oversimplification. Since focusing on foods rich in polyphenols and probiotics, I’ve lost a lot of weight. Even though these foods are quite calorific - I haven’t reduced my calories. I think of it like sun tanning - some people will burn and others won’t, when exposed to the exact same amount of UV energy. The way they process the energy can be very different. It’s not just a simple calculation.

[@FlowHighPerformance1]

Interesting. I think the calories in calories out model is still true from an energetic perspective. However, some other variables such as genetics, food choices, activity etc. might influence either side of this equation 🤔

[@MrBestofGaming]

Just ended a 3 month bulk, time to go on a small cut. Great advice in this video shall start eating and adjusting accordingly so I’m within that 0.5-1% of BW range per week

[@FlowHighPerformance1]

Nice work, all the best 👍

[@MrBestofGaming]

@@FlowHighPerformance1thanks!

[@strategicallywild]

Great video! Very well covered. I wish this could become common knowledge. Unfortunately, diet zealots and corrupt body positively activists have obfuscated the facts. There's so much confusion around weight loss and maintenance, but what you need to know is basically all covered in this video.

[@FlowHighPerformance1]

Glad you enjoyed the video 👍

[@user-fk8rb8ue5h]

Very good. What a lot of people don't appreciate take into consideration the amount of calories that you are still burning BMR when you are exercising. E.g. if you walk for a mile, it's about 100 cal, but only an additional 60 cal compared to doing nothing.Also the compensatory rest that occurs after exercise.

[@FlowHighPerformance1]

Exactly right. This is why diet becomes so important for weight loss/maintenance 👍

[@EddieOdora]

Fantastically well constructed video

[@FlowHighPerformance1]

Cheers 👍

[@No-user_3586]

What is name of software application you use to make your videos man the videos are amazing

[@FlowHighPerformance1]

Microsoft PowerPoint

[@ViralVibes61122]

I think maintaining low bf definitely needs calorie tracking. But it shouldn’t be hard to maintain 15% bf compared to 9-10%. If u eat clean,fasting,consistent training/cardio

[@FlowHighPerformance1]

Yes, there is a point at which maintaining too low body levels becomes counterproductive for health and sustainability. But it is definitely possible to maintain a fairly lean and healthy body fat 👍

[@deadliftalot]

This guy is singlehandedly carrying online youtube fitness information .

[@FlowHighPerformance1]

😂

[@TheBachKornett]

it's certainly great, but there's also House of Hypertrophy, James Smith, PictureFit etc. that convey the same information (Science-Based) in a different way

[@vietbui1321]

Great and informative video! I think the only thing that is counter-intuitive for me is 'Breakfast eaters (-0.029; 95% CI: -0.047, -0.012; P < 0.001) experienced a decreased BMI compared with breakfast skippers' (from the paper). I have heard people advocating for the 18:6 intermittent fasting schedule suggest that you skip breakfast and eat lunch + dinner instead. But I suppose this is consistent with the other finding in the paper to suggest smaller meals at dinner for a decrease in BMI.

[@FlowHighPerformance1]

Yes, I found this surprising too. In any case, the energy balance equation still holds true. So if you find that skipping breakfast assists adherence, I would go for it 👍

[@Logan-he6qs]

Nice strategies! But looking into this Müller 2015 study,Is plateau during calories deficit exist? I mean I feel like plateau might be broken anyway if you decrease calories intake. But after time the calories deficit that works might be very low so is it worth to take break by consuming maintaining calories level in order to raise the metabolism or it is only temporary raise and will not really have effect on fat lose?( I'm not talking about motivation or psychological effects)

[@FlowHighPerformance1]

Good question. I don't think you will necessarily plateau from reducing calorie intake. This study looked at a 50% calorie surplus & deficit - which are very large changes from baseline - and only saw a 100-200 calorie difference in energy expenditure. so until you get EXTREMELY low in body fat, I dont think you will experience a huge amount of adaptive thermogenesis. I think this would only be a temporary effect based on current energy balance. I don't think there is any evidence to suggest that a maintenance period can boost energy expenditure long-term 👍

[@c7777]

hi how do i train like a endurance athlete , is it getting reps around 20 and adding more cardio and few hiit sessions?

[@FlowHighPerformance1]

I would recommend finding some other sources of information which are specific to endurance training 👍

[@Nick-kf3io]

My fat ass needed this today🙏

[@YeahButCanISniffUrPantsFist]

I think that maybe an aspect of fat consumption being the statistically relevant variable of weight regain, is that actually, carbohydrates and proteins do not usually get synthesised into bodyfat, even if excessively consumed. Fat on the other hand, is usually stored instead of synthesised into ATP. I was so shocked reading that! That means that most likely, the fat you have on your body was exclusively the fat you consumed, not a mix of eeeeverything you consume.

[@FlowHighPerformance1]

I dont think this is true

[@xclusive2168]

Is it true that you could build the same amount of muscle in a big calorie deficit than at maintaince if you up your protein. Heard this from a recent study

[@FlowHighPerformance1]

It's definitely possible to build muscle in a deficit - especially with a high protein intake. Although you'd probably build more muscle with the same protein intake at maintenance 👍

[@Mouss1136]

Do you think a obese 17 year old after losing weight can reach his genetic height as my dad is taller and I'm shorter which I think may be due to me being obese and affecting my height growth? Also love the content l

[@FlowHighPerformance1]

Not sure how this would affect growth, but I think if you are still within a healthy body fat range, you should be fine 👍

[@ristokaseste2247]

Top tip!!! Tested and proved. Pack her bags and put new locks. Safest and quickest way 😂😂😂

[@FlowHighPerformance1]

🤣

[@Donkle365]

It baffles me that changing the order of meals (i.e biggest meal in the morning or evening) can have such a difference on weight loss, it's not like it would change the 'caloric deficit' principle, so there must be another explanation. Is it related to the circadian rhythm? Is it beneficial for sleep? Does our body increase its resting energy expenditure due to having food seemingly more available when we're awake? Do we subconsciously increase NEAT as the result of having perceived higher energy? I don't like the explanation 'it's because eating a big meal before sleep will prevent you from burning these calories', because we still need to not die and expend energy during the day, so energy was spent before (or will be spent the day after)

[@FlowHighPerformance1]

This is based on association research. So it suggests the people tend to eat fewer calories when they eat a larger meal in the morning. It definitely doesn't change the calories in vs calories out equation 👍

[@HiddenHandMedia]

You know you can skip a meal or do fasting and won't die either. If you have fat on you then those are extra calories and every time you eat you add to that.

[@BasedChadman]

Great. Now how do we do the opposite where we bulk and never lose any gains? Because that's my struggle and many other naturally skinny people, and there's barely any real advice out there for us.

[@FlowHighPerformance1]

Basically the opposite of this video but keep resistance training 👍

[@HiddenHandMedia]

I'm confused as to why fat intake was thrown in with sugar intake? Completely different things. Completely different effects on the body.

[@FlowHighPerformance1]

They weren't. Fat is highly calorie dense, meaning that high-fat foods can result in consuming more calories. High-calorie sweets are highly palatable, so it is easy to eat lots of them - also increasing calorie intake 👍

[@joshuasharrock466]

Weight loss may be the most popular topic but unfortunately I find myself in the category where I just need to maintain my weight. There are so many strategies for weight loss or weight gain... What do you do when you don't want to bulk or cut? Sure we all want to grow muscle and lose fat but you can't do both well at the same time.. you can do both but not well

[@FlowHighPerformance1]

Yes, weight maintenance is definitely important. In my experience, this is the most practically difficult state of energy balance 👍

[@voyageFN]

1st?

[@FlowHighPerformance1]

🤷

[@Sinsuren]

How do you know exactly how many calories a person needs? If you eat too many, you will lose weight slowly. If one eats too little, the weight will, YES, go down slowly because the body has gone into starvation mode.

[@FlowHighPerformance1]

A larger deficit will still result in faster weight loss. It might just be at a slightly slower rate than expected. Use your average weight trends over time to adjust calorie intake 👍

[@Sinsuren]

@@FlowHighPerformance1 You make great videos, thank you so much! And thanks for the answer :)

[@FlowHighPerformance1]

no problem 👍

[@gybx4094]

Healthy low calorie food has no flavor. Might as well have no taste buds. It's a boring, drab life of not eating anything filling or enjoyable. I lost 60 lb, got to the center of BMI for a year, then gained back most of it in winter. I was absolutely famished. Eat more, gain weight. Eat less, no energy. If I subsidize weight loss with activity, then without the activity in winter or with a disease, then the weight returns. Weight loss and keeping it off is less likely than winning the lottery.

[@FlowHighPerformance1]

Eating less calories doesn't automatically equal boring, bland food. You can definitely eat tasty food while maintaining a relatively lean body composition. It just requires some smart food choices and a little preparation 👍