The 6 most important rules for fat loss (in order of importance)

[@jessem6499]

In the past year, I've gone from 524 lbs to 345 lbs, and it all started with watching one of your videos and the information in it clicking. I appreciate what you do so much I can't even begin to put it into words. Thank you.

[@keigichan6533]

Amazing!! Thanks for sharing your journey.

[@scf7334]

So happy for you! That’s incredible!

[@jessem6499]

@fat2fitgabby I eat 1800 calories a day, high protein (I aim for a minimum of 160g, though I often hit about 140g). I work out 4x a week lifting, and do 30-60 minutes of cardio after each lifting session.

[@paularichard9932]

Great information, thank you!

[@juanitacoutcher9971]

Fantastic information! Thanks for making it make sense!

[@mistysmith3145]

There's no finish line.....LOVE that! I am SUSTAINABLY down 15lbs since mid April. The thing that has kept me going is, "you can't mess this up unless you quit!"

[@phoenixgirl11]

I just love your videos. I’m 67 years old female and lift weights three days a week full body workouts compound exercises,walk five days a week for 45-60 minutes and do HIIT 1-2x a week. Been working out for over 40 years and I love it. Your video is on point. Priceless. Thank you 🙏

[@Can_you_not]

You go girl. What’s your secret for lifting for so long? I am so tired after my workouts and I’m only 27. Share please!!!

[@evec2022]

@@Can_you_not I'm only in my mid-40s but I suspect the secret is... Keep lifting!

[@phoenixgirl11]

@@Can_you_not thank you. Good nutrition is the most important thing and also rest when the body needs it. Concentrate on protein and good carbs for good energy. It’s very simple. If I feel super tired I just take a break and give my body the rest that it needs.

[@phoenixgirl11]

@@evec2022 that’s it and fuel your body with good nutrition, take a break when need it. Also my motivation is that I want to keep doing it as long as I can. I want to be as I get older be able to play with my grandkids, go hiking and be strong.

[@krich064]

1-protein 2-fiber 3-walking 4-exercise 5-sleep 6-strength training

[@kenziedicken9512]

i saw this show where a 555 man and a 288 pound woman both went on a fat loss journey with the same trainers. he was losing 12-15 lbs per week while she was losing 3-4 and even lost 7 in one of the weeks. she kept feeling like she wasn’t losing enough weekly and the trainers supported that mentality instead of telling her the truth which is that she was actually losing weight in a healthy and more sustainable speed, and the more you weigh the faster/more robust the weight loss will be. i just wish they would have told her that. it made me sad how discouraged she was feeling when in reality she was losing weight very consistently and very sustainably.

[@thiccletics]

I’m going as Mallory Shmedficit for Halloween 😂

[@macymacyy]

Lmfaooooooooo

[@farebear21]

😂

[@suzilongville6739]

Should you lower calories if idol but workout hard for 1 hour day?

[@karynpeterson8343]

I'm 10 weeks postpartum and it devastates me how much weight I put on. I need to loose a good 30kg but I've done it before (50kg previously) so I love listening to this stuff and re-educating myself and using it as motivation. Great video!

[@sainsworth42]

give yourself time and grace! you just made a baby! you’ve got this!

[@brittneydiseroad7850]

I’m totally one of those think that #4 should be #1. As I’ve gotten older, it regulates everything…my mood, my cravings, my ability to stay on track. So sleep, then I completely agree with the order of all the others. But I love you and your stuff, you’re the best!!

[@XTheSpartanX7]

You have a serious skill of keeping a person engaged throughout the whole video. I didn't skip once and that's usually something I do for most KZbinrs. Thanks again!

[@leahc8646]

I thoroughly fucking love your complete honesty and realistic advice on fat loss!! Seriously! As an almost 50 year old woman who has been on a diet for over 25 years, you’ve made things so clear for me (for a while now)!! Thank you! 😊

[@irenejones3288]

As a 50+ year old female, I agree with some of the other comments regarding fat loss with being in menopause & the amount of calories given. Nothing is easy at any age, I get that, but being “older” just makes everything that much harder since our hormones and bodies are changing.

[@phoenixgirl11]

Totally agree

[@KiwiBee21]

If we change our expectations of what our postmenopausal bodies should look like and focus on what we should feel like THAT is an important aspect often overlooked or neglected. Get healthy bc healthful choices lead to an improved hormonal profile and mindset at any age and at any life stage. Don't just focus on calories- nutrition is ONE aspect of a healthful lifestyle. Consider stress impacts, sleep deficits and relationships ❤

[@jdude4556]

@@KiwiBee21love this! For a long time I was trying to get back to my weight when I was much younger. It really shouldn’t matter about the number on the scale. It should be about health and how we feel, not how we look.

[@msadams224]

A big thing that helps me stay consistent is to prioritize the strength training big time. This way if I do blow my deficit for a day, I'm not gaining fat, I'm just feeding the muscle. Keeps me from mentally spiraling. Great video Jordan! Thanks for the great content.

[@AmyAlexander-yx4bn]

I think the 6 make perfect sense in the order you have them. And the “no finish line” was what I needed to hear the most!

[@worradog]

Hitting those protein goals makes it WAY easier to stay in a calorie deficit. I prioritize strength training over walking, but they’re both important!

[@leannestewart9749]

As a 45 year old woman I’ve battled with weight loss my whole life. It’s finally sunk in that fat loss takes time & you just got to do the work & be patient. Wish I could go back & tell my 18 year old self who was only eating weetabix 3 times a day to lose weight.

[@KathyStafford-w1k]

I’m turning 70 in April. You inspire me to get moving and be healthier! Thankyou.

[@dianeyoung6344]

I started watching this video in bed on a Sunday morning… listened to what you said and finished the video walking on my treadmill! Thanks for your common sense approach to weigh loss. I’m down 16 pounds and have about 10 more to go to get to my ideal weight. Slow and steady!

[@dianabonabana8125]

This is the most helpful video I've watched this year

[@cranberriesgirlhype8292]

I love the fact you said "get date outta your f'n head" I had a date of when I wanted to be to my goal weight. I'm never gonna get there because I lost my brother in death unexpectedly and had a setback with calorie counting because of it. I haven't gained more than 3 lbs back. Caught it in time. And I'm not gonna let the end date control my life anymore.

[@jordanhussein]

I lost my way massively and have got my self back on track thanks to your great advice!!! Being a dad of of and working full time I made far too many excuses! Thanks for helping with your great content

[@abigailshiroff8303]

Honestly the only thing I would change is putting walking 3rd. I think when I am walking and moving more consistently it helps with my mindset and to stick with my calorie deficit and protein goal. Then fiber, sleep, strength training. But the walking helps you feel better, helps with mindset and mood, which all helps with weight loss. Thanks for the great video!

[@stargazerbird]

I agree. I’d actually put mindset at number one as without that you won’t do the others. Once of the best ways to get into the healthy mindset is exercise. It’s easier to sustain because it’s a positive addition. Dieting is so hard because it’s just cutting down, a negative.

[@jrmint2]

I'd put fiber before walking only bc the by products of your gut bacteria goes a long way to reducing inflammation which results in more effortless weight loss. Which means your daily walk goes that much further. But none of the points listed are optional tbh...especially as we get to middle age and above. I think as we approach 60, weight lifting trumps walking, but walking and being active is still important. Our bodies are not designed for sitting.

[@marilynmcgraw2117]

You are the first person that has broken down the elments of weight loss etc...I also understand it!!! I appreciate it

[@olgaartemenko4236]

Thanks to u, I shed 10 lb in 4 weeks, you made it so much easier then anyone else

[@MarnieNaiburg-Smith]

I keep a notes section now to write down some of your gems! You are a game changer in this industry! Ty.

[@katherineferranti9133]

Your content always hits right. I turn 49 in 3 days and am ready to get out of my way. My goal is to feel better in my body at 50 than at 49. LET'S GO!

[@Dredion]

Yo, this is great. I have one for my own BONUS section, and that's being proactive about NEAT. Getting up, doing chores, doing all the dishes every night, dragging the trash to the curb, cleaning a room a day, etc. For. me, it's a huge part of weight loss, and takes advantage of the strength training like you mentioned. When I cut I notice I get really lethargic, and being mindful of NEAT helps me breakthrough that. I also try and do things with more effort if it's rewarding, like parking super far from the front of the grocery store. Putting stuff away in different rooms in the house instead of a catchall, stuff like that. I think modern convenience is as much of an obesity epidemic driver as processed food. (personal opinion)

[@aislinnbyrne6173]

Well said

[@stargazerbird]

I agree, given that walking is so powerful for sustaining the weight loss it’s logical that lack of NEAT is what caused the obesity epidemic. I get around 6,000 steps a day just keeping house and more in the summer maintaining my large garden. I lift something really heavy most days and the beauty of getting your exercise in doing work is the variety of movement. Yesterday I spent an hour dragging branches to a bonfire. Today will be fetching in logs in a basket. Later I am painting a room which means squatting dozens of times. Life has been organised so we only sit.

[@jkquinn2010]

For so many years I haven’t paid attention to the order. I would strive to get more protein and go over calories to do it. I can’t wait to out this to practice. Thanks!!

[@divinedivid]

I used to work out all the time but didn’t change my eating much and didn’t understand why I couldn’t lose much weight. When you actually track what you eat and the amounts is so easy to go over your calories and easy to see what was wrong. Lost 30 pounds during pregnancy due to being sick but looking forward to continue losing weight doing these steps. Love your videos. Super helpful and relatable

[@karenreeves9507]

No finish line - brilliant. Every diet finish line I’ve ever had was the start point for regaining the weight. Great video!

[@barbaralynnrossi2163]

I am so happy I found this channel No nonsense, common sense and it works. I totally agree with everything you’ve said.

[@everythingerikka]

i don’t know why i watch your videos, i don’t need to lose weight i just find them so interesting. i just love to learn about health and wellness

[@michelebartley1]

Watched most of this while on the elliptical getting in my Zone 2 cardio. Absolutely love this list and wouldn't change them. It's taken me YEARS of watching your stuff before I finally listened to the strength training portion and I'm feeling so much better. I'm only down a handful of pounds but I look and feel better and my clothes are fitting better. I'm slowly learning the timeline doesn't matter because I have the rest of my life.

[@kimgordon3695]

❤

[@AnaClaudia-zr7zk]

This is the best video - ranking list and explanations - about losing weight I’ve ever watched! Thank you and congratulations!

[@marcellapullum1805]

Thank you Sir! Today is the first time you came up in my feed and that I’m being introduced to you. This is such an informative video! My biggest take away was (#7) “There is no finish line!!!“ That was my lightbulb moment! I totally agree with the order of your list. But I think I would almost have to place #7 as #1. NOT having that mindset, has Fucked me up and stressed me out! I started my weight loss journey 3 1/2 months ago, and only lost 18 pounds and been filling bad, because I feel it should be more. But hearing you say “slower doesn’t mean bad“ is exactly what I needed to hear. So, now I say, I’ll get there, when I get there! So again, thank you Sir!🙏🏽💖

[@ashleynorris3582]

Just found your channel. Love the no-nonsense and straight to the point information. Keep going, your doing great 👍🏻

[@jamiesandefer]

Thank you for this video! I've lost 54 lbs over the last 3 years (and have 30 lbs to go), but I've found your tips to be extremely applicable. Slow & steady is my mantra. :) I got a lot out of your explanation of the benefits of walking in this video too! I haven't been doing that, so I needed to hear that.

[@TheHotpocket79]

I just freakin love your content & message! Thank you for everything Jordan. I'm down 8lbs in just over 2 months and quite happy about it. Feeling amazing! I have to add, your comment about strength training & opening a pickle jar in one of your later videos spoke tremendously to me!! A few days later my frail, 55 year old neighbor knocked on my door to help her open a jar. She looked and my husband, but I immediately grabbed the jar and opened it instantly. I strength train for LIFE & all the unknown shit that comes with it! 🙌💪👊

[@susanschaible7067]

Love you and your videos! At 65, I've learned more about fitness and nutrition from you than I have from anyone in my entire life. Simple, straight-forward, and honest. Thank you, Jordan! 😘

[@jshaffer_wa]

That last section on consistency was what I needed. Trying to do too much at once is so stressful. Thanks for breaking it down. Love your content.

[@apriljudd3385]

I love that you always start with the basics! Cut and dry!

[@lakhvinderkaur6]

I have been following you for 2-3 years now and you have no idea how you have changed my life i have learned so much from you about weight loss and staying healthy. Can’t appreciate much please keep up your good work ❤

[@berkshires-beyond]

Great advice. Calorie deficit is difficult for me to stay consistent. I struggle even more with sleep... spending too much time scrolling social media in the evening before bed🤦🏻‍♀️I love movement and do it almost daily. Thoroughly enjoy your videos and podcast!

[@brophybrophy9554]

Another great video - good to have a reminder that there is no time line and that this should be sustainable and for life - it is for me and it's so helpful to follow you and keep being reminded of the top things to do - consistency and balance is key!

[@Sherry-Rueter]

This is a great video! I'm so glad I accidentally found it. I love the last segment...One thing at a time for 30 days. And build on it. sage advice.

[@nathanaelshumsky2977]

Great video! Honestly thought your list was really good 👍

[@toriiiiiiiiiiiiiii]

What I’ve noticed which you didn’t mention is protein and fiber help you stay in a calorie deficit because you feel satiated!

[@wendywertz8828]

I have not been consistent with my calorie deficit . I lost 36 pounds doing keto but it was miserable and screwed up my electrolytes so bad even with LMNT . I lose when I am consistent with calories but I lose and regain the same 3 pounds over and over . I’m going to treat it like my job now to get the correct calories ! I’m a very disciplined person in every other area of my life !

[@October_Girl2008]

You are spot on with everything. I lost 40lbs so far, I’ve stopped doing all those things you say we do which I used to. I woks have one bad meal and I’d say “screw it”. I used to obsess over timelines etc… And I HATE the question “ where do you see yourself 5 years from now”. 🙄I don’t even know what I’m doing next week! 😅😊

[@lifefeaturingme6221]

I struggle with focusing on myself and placing myself higher on the priority list. As a female 50+ the struggle is real! This video was very helpful for me to understand the small steps I can start with. Thank you Jordan!

[@rebeccadzudz7524]

Your videos are always so real and raw and I appreciate them so much!

[@olivepressdesign]

What a great video. Super informative, enjoyable, helpful and relevant. From the very beginning, all the way to the applicable Q&As. Thanks for sharing.

[@amberralston815]

I absolutely expected #7 to be CONSISTENCY! Great informative, no bs video. 👌

[@nicolehalverson5225]

I am so excited I've found you after almost 2 years on my journey to get fit, strong and lose weight! Still struggling but hoping this will help!

[@thestoryweaver]

Your videos are way more helpful than any other health advice I've received.

[@MeganMckinney-l3d]

Thanks for the real advice with easy, tangible instructions. Breaking it down in a simple way without telling us some expensive, bs products are our only solution.

[@carissahaines2264]

As we get older we move less, which results in the possibility of gaining and more work to lose it! I'm 50yo and I find that my desk job and menopause have influenced any weight loss. I workout daily and try to walk when I can. I enjoy lifting weights for my sanity more than anything.

[@jscrapfreak]

I especially like the bonus section of this video. I get stuck in loosing weight by a certain time, event etc. And then like you said get discouraged or quit. I love the saying. This doesn’t end until you die. Health for life 👊

[@sheilaakinleye5286]

I saw Jordan's book on Goodreads and came to KZbin to check him out. I am floored!! Captivating, Fascinating, FACTS!! I have been yo-yo-ing for over 30 years and done every program imaginable.. He puts it together here in such a clear, concise (NOT EASY BUT TOTALLY DOABLE) way!! And to think it can be FUN?! Geez!! Thank you God for helping me stumble upon this!

[@nicolleobrien167]

The book atomic habits helped me make better habits and stick to them. I'm still at work in progress but like you said there's no finish line.

[@jenniferrobinson1907]

I really appreciate you talking about there is no finish line. There is no magic pill to weight loss. It’s about choice. Thanks for your list can’t agree more. I also think community would be another important addition to the list.

[@katherinefitcoach]

😊This was soooo good! Can you do a video on getting more fiber? Love your channel❤

[@jdub3d]

The strength training part is what is really challenging for me because of some health issues. But I’m glad that is toward the bottom of the list!

[@johnnyprotalk3352]

im following your train of thoughts and facts. thank you . i dont disagree with your 6 steps . why would anyone argue its pretty basic and you explained it well. just started following you and like what im watching

[@brandonunruh1822]

Just discovered you and I’m glad I did! Thank you for being relatable and not a walking commercial like so many of the others! I love your personality and realistic attitude. I’ve tried so many things that ended up in failure. But for the last month have been mixing up Low Carb and ADF. I’ve messed up a few times but I haven’t let it derail me and I keep grinding. Lost 27 lbs my first month! Many of the aspects you talk about are present. I walk an hour every day and always end up with 8k to 10k steps. I make sure to hit 220g Protein and at least 35g Fiber. My biggest problem so far as been the sleep aspect but I’m working on it. I’m going to take your advice and lose my timeline. Cause you are right….progress is progress and something to be championed! Thanks for doing what you do!

[@Tessasweightlossjournal]

I’m just curious what does a day of eating looks like for you I do great getting my protein but I have problems with my fiber

[@brandonunruh1822]

@@Tessasweightlossjournal Yeah fiber is hard. I try to have an avacado with my eggs at breakfast, I mix chia seeds when I do a salad at lunch, and I take some Bellway Fiber Supplement before I eat dinner. Yeah the protein is easy to hit…just got to be creative with the fiber. Sometimes I’ll also incorporate some keto tortillas or buns. They pack fiber in those to get net carbs down

[@lynnlease]

THANKS, Jordan! Always breaking things down and helping us keep it simple.

[@susanalberti3601]

Great video J. The most impactful thing you said was that there is no end date! I’m good with the order of importance.

[@jamikalewis5618]

This video is actually very motivating. I appreciate the real way you went through this. Your short-cut calculations are very accurate. Coming from someone who did the whole scan machine that does the calculations of lean mass and body fat and I got the same number. Thank you!

[@sainsworth42]

i actually completely agree with your six. few realize the importance of both protein and fiber and it matters so much! you’re awesome, jordan. practical, super easy to understand and obviously equipped to share!

[@ashleydelgado1868]

Do you have fiber tips? Like through food or supplements you recommend.

[@AngelFrost02]

Thank you Jordan, been digging myself into a negative hole today but this helped me feel hope again! You’re the best out there and I wouldn’t reorder your list!

[@cindylouscorner3520]

I love how simple you make things. I so appreciate all what you do!❤

[@jamiebrophy1561]

Thanks Jordan! Your videos are always super informative!

[@kamisundstrom6277]

Another brilliant video! Thank you, Jordan!

[@gcindy1]

You make all of this fun. I will be increasing my walking…not so fun this time of year in the Midwest🥴 love, love, love all the times you include that adorable little person.

[@robinglanzman2359]

I liked your video. Very straightforward and to the point. Thank you

[@Schoolsja]

Caught me on the toilet 😂. Thanks for keeping it simple. I had a baby when I was 39. I'm 40 now and I have such a hard time with sleep! My baby is 1-1/2 and does not sleep through the night. I look forward to implementing these steps into my weight loss. Thank you!!

[@teddythedude6921]

very useful video! thank you so much! 🙏🙏

[@Shay-yg7nm]

Awesome video. Totally agree with your list. Subscribed!!

[@margiekay3358]

Your videos makes so much sense Jordan I’m glad my friend recommended you😊

[@petroherbst]

I'm so glad I came across your videos. The last point is what I needed to hear.

[@susanaromo6890]

Thanks for take your time to share this important information

[@drmarctagon]

Another great one, Jordan, thanks brother! Everything you say is so simple, accessible, concise and easy to implement, love your channel.

[@lyssbeinglyss]

Jordan, this whole video was a great reminder!! I especially enjoyed the q&a this time around as I’ve began my fat loss journey a month ago and it has definitely been a learning experience and I’ve had some of those same thoughts! Thank you for keeping it real and helping us focus on the big picture.

[@alzbet_j4903]

One of the best video out there!!! Great work. Keep going 👏🏻👏🏻👏🏻

[@ElaiisTaiE]

I was tracking calories in the lose it app and managed to lose just over 30 pounds, plateaued for 3 months and got discouraged. Now I’m starting with focus on keeping moving because i was getting pain in my joints from being so sedentary. Hasn’t even been a month yet and I got taken out by a summer cold for a week, but any time I hop on the treadmill right after waking up, I feel more energetic and confident in the rest of the day. Also, no more pain in my joints 😊.

[@carleighpetersen5642]

Thanks for always keeping it simple. I think strength training is more important for me because it just does wonders for my mental health. But I love knowing that if I’m not feeling it that day or I’m too sore I can walk a little extra more and I never feel guilty after hitting 10,000 steps !!!

[@Randomlyme]

the knowledge that comes from years of training has been spewed by the brother for normies like us. Respect

[@jeanniekibitel143]

I’m a little new here, but I love your content.. you are realistic, this is a life change that becomes a part of your life. And like life you are going to have great days and hard days.. one day at a time just keep moving forward.. thank you ❤

[@kristybovee1137]

Thank you Jordan! I listen to your videos and podcasts over and over. I appreciate your candor! ... I struggle with fat loss but I know it's ultimately due to my actions. Being able to listen to your straightforward advice still encourages me and I'm grateful for your content.

[@dawneilam7859]

I am just watching this video and this really gave me some food for thought. I don’t think I have been eating enough and that may be my issue. I’m gonna start eating more tomorrow and keep my fingers crossed. Gotta lose some weight for my august vacation. I do enjoy your straight forward non sense responses!

[@Jesco1010]

This video was great!! I’ve just recently been following your videos here and on IG along with working through your podcast episodes. I’m following your guidelines and have been getting great results!! Thanks for the great education on fitness and getting healthier. Your contribution to improving my life is greatly appreciated. Hopefully soon I’ll be able to join your Inner Circle, just getting some financials in order but hopefully I’ll be in there soon. Thank you for the amazing content 🙏🏼🙏🏼

[@kstarnes8625]

Thank you for all the work you do! I love the no fluff, real talk! ❤

[@amberfrost3653]

🎉🎉 I've been sharing your videos with my friend and getting her to start walking with me every day.

[@alexandraRatliff]

Never seen your videos before. Clicked on this bc it was recommended and found it very helpful. And the bonus part was good life advice as well as pertaining to things beyond weight. Then at 33 minutes in I saw the 2 flags behind you. Those are the flags for both of the countries of my dual citizenship hung up behind you. Made me smile

[@melanieparkes8017]

Thank you for these! I never paid attention before, but now I am! And I wouldn’t change a thing!

[@Stacy_D4]

So much great info!

[@AmandaA-pe1or]

Love this! Most of us know what to do (for the most part) and the reminder is awesome!!! Thanks for all the great content you put out.

[@anastasiabale222]

Great video as always! I struggle with consistency, but it's getting there.

[@Expat_FitLife]

I wish I had seen this video 4 years ago when the entire fitness community made me feel helpless and hopeless saying I'd never change my body composition without adequate sleep. I haven't slept since 2016 (cc: my 3 kids), and mixed into that time frame have been years (YEARS) where I've been lucky to accumulate 3-4 hours of sleep in one night thanks to baby sleep drama. But I still was able to transform my whole physique regardless, with proper lifting/activity, high protein and cal deficit. (Plus phases of reversing / building too, of course). So... just a shout out to the parents out there who are desperate to rebuild their post-baby body but are feeling helpless in the sleep department - it can still be done, so long as you feel up to the task of lifting and being in a deficit

[@rosannavega5245]

Excellent video I learned so much from it. Love how easy thing looks when you explain it. Thank you so much for your time