My Weight Loss Regret: I Wish I Knew THIS Sooner!

[@IvanaChapman]

If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin

[@oksanat5915]

Do you have your personal story on the channel?..

[@hometownsmile1780]

as an athlete dealing with binge/bulimia and a back injury, this video is a comforting reminder of a healthier and more balanced life long term, you look absolutely fantastic (better than me and I’m in my early 20s).Thank you

[@jeffsmith3550]

I appreciate seeing this going into the Holidays. I started making changes to my diet right as Halloween was looming, not realizing the extra challenge that posed. Still doing good things and making positive decisions in my life.

[@IvanaChapman]

Yes! It's all about moving in the right direction. 😊

[@ColinHarvey78]

Super video. I found with my journey is gradual, stepwise changes to the new diet. So don’t throw out the baby with the bath water. The first thing I did was regulate my eating to regular meal times, eating the foods I’d usually eat. Then I reviewed them, exchanging the highest calorie foods and dishes for lower calorie alternatives or substitutes. At the end of my weight loss phase I was living quite happily on 1600 calories a day at 10-12% body fat. I could’ve gone further but it didn’t make sense to. I’m now switching to a lean bulk phase to gradually increase muscle. Aiming to be around 2300 calories/day, or maintenance + 100 cals. Just trying to find out, by trial and error, where my actual maintenance calories actually are. This requires much more accurate measurement of calories and weight than fat-loss - but thankfully I’m now fully used to measuring calories and planning my meals and not freaking out on the scales. Yesterday, I managed to eat out, having my favourite pizza I used to have before I started this, plus ice cream dessert - and I know I’m still in my calories! It feels wrong but I’m learning you can have your cake and eat it!

[@IvanaChapman]

That's great! 👏 So glad that you're able to adapt your plan for your changing goals. 😀 I also believe in those "gradual, stepwise changes". It's a learning process that includes calorie education, as well as trial-and-error with your personal preferences. Glad you enjoyed the video!

[@paultyler8217]

Very well explained. And your looking beautiful as ever x

[@jeremiahw5200]

Hi Ivana, I love your videos! Thanks for always sharing your wisdom. Any advice for stubborn belly fat? I am generally pleased with my weight and I do not have excess body fat anywhere else on my body as far as I can tell other than my stomach, but it never seems to change! I workout about 2-4 a week and I try my hardest to track my daily meals, but I do love treat foods probably more than is best ! LOL!

[@perro0076]

I'm finding that if I drink lots of water when I feel hungry. The hunger goes away. If I'm STILL hungry, then it's for real and I eat something. For me most of the time is an hydration issue.

[@sarahgordon2597]

very healthy mindset and advice, from a fellow former all or nothing eater/exerciser:)

[@PraveenSrJ01]

Great video. Thank you

[@LaraloSharmano-wz6lk]

My trigger food is nuts. My parents are nice enough to stop buying them. Thanks for this video!

[@IvanaChapman]

Glad you liked the video! 😊 I'm a big fan of nuts myself. Macadamia nuts are my favourite! ❤

[@nicolaholland1]

I also had dreadful cravings for nuts for 4 years while I was on a very limited food plan calorie and protein wise. I did carnivore for 2 months and have never craved nuts since. They are in the house but I have no desire for them, can eat a few and put them away. I think my body was desperate for nutrients and calories, having 2 months of nutrients dense food took that away.

[@IvanaChapman]

It's not the "nutrient density" of the food that's helping. You're eating more protein and fat, which could come from other sources, and that's helping manage your appetite. But the long term implications of a carnivore diet...not good.

[@johnkarpierz9147]

@@IvanaChapman A cutie in both ways.

[@moonlovesme]

Me too omg!!

[@EtcEtc779]

You are so right, part of making things more sustainable is to enjoy even those foods that diets demonize. Over the course of losing 66 pounds I have frequently enjoyed chocolates and on occasion partying it up! But I do agree that trigger foods can mess things up for some people, making it difficult to maintain the middle road . . . .but not impossible.

[@IvanaChapman]

Congrats on success with your journey! Yes, trigger foods are a tough obstacle to overcome. It often takes practice over time.

[@piotrwojdelko1150]

problem with chasing perfectionism

[@JessicaMillerNashville]

Can you share the foods you normally eat to maintain your fit and lean physique? I’d love to see your meal ideas and recipes or just what you eat. It would help us all so much 🙏

[@IvanaChapman]

I am definitely not the woman to go to for recipes! 😂 But I will have an upcoming video where I talk about how I tracked calories/macros for 100 days.

[@angeazze6667]

Congratulations on ur weight loss journey. U look amazing ❤ well done 🎉

[@Albertojedi]

You look amazing!

[@chirp9525]

Such a good video thank you. It’s always good to remember that the foods we love (cheese for me) will still be there tomorrow, so we can indulge in moderation and enjoy life

[@IvanaChapman]

Exactly! 🎯 Glad you liked the video. 😊

[@jurejure9076]

You look like a model.

[@HG-le5tj]

Yes, i can totally relate to the unhealthy relationship with food, and i have to say it's a real struggle🥺

[@IvanaChapman]

Yes, it can be very hard. Hope you’re progressing on your journey. 🙏

[@emanakmaleman3002]

Iam from Pakistan watching your video ,i want to lose weight,many of time i lost ，but gained again ,my age is fourty and i want some permanent solution,now a days my problem is hunger ,i feel hungry most of the time why this happens to me, hopefully you will reply ,with lots of love❤

[@jamesjonnes]

My problem is that fruits and olive oil are too expensive for amount of calories that they have.

[@mobinababai955]

Hi. I’ve been lifting weights for 2+ years and I’ve lost 55 lbs since then, now i wanna lose another 20 lbs and grow my glutes but have no idea how, anyone has any tips?

[@kevitamaster-brewkombucha5472]

Bulgarian split squats and safe use of heavy weights for things such as glute bridges, back step lunges and full range of motion leg exercises of almost any kind will be able to target the glutes more

[@MichelleBlackChannel]

Great video!

[@IvanaChapman]

Glad you enjoyed it. 😊

[@daninglesonline1526]

Could you make a video giving examples of trade off when going out but still maintain your “diet”? Thanks 🎉

[@shawndayvis6169]

Wow...what a transformation

[@Marc-Tu]

It seems that Iron deficiency (anemia) also causes weight gain.

[@IvanaChapman]

Fatigue causes you to lower your energy expenditure and often causes you to overeat...so that makes sense. Is anemia something you struggle with?

[@Marc-Tu]

@@IvanaChapman Anemia is something to watch out for for me. But my diet has recently adjusted yet again. I avoid certain nutrients found in coffee or chocolate, and dairy products which all can hinder iron absorption. I consume those separately. And the difference is noticeable. Thanks for asking Ivanka. I hope you're doing good.

[@NM-gy6tx]

What would you recommend to put weight ON if you suffer with reflux? Since I was diagnosed with a Hiatus Hernia back in June 2021 and the acid reflux started (its not too bad these days but you know how it is) well since it started I'm not as big as I was and feel slimmer than I'd like to be. Im 46 and used to have a fuller bust and face.. now 🤷‍♀️ I'm also concerned of what excercise I CAN do too with this hernia. Any help would be appreciated thank you Nicola x

[@HistoryRepeats101]

Just someone who does research and Acid Reflux can be deeper than just that experience and can go deeper to being caused by H-Pylori which can lead to ulcers and even cancer. So please do your own research. Lots of info on YT. Good luck.

[@mattmongeon2949]

I love your videos

[@daysoftheboo]

I hate that some healthy foods like cheese and nuts are so high in calories , you can only have a little bit 😓

[@IvanaChapman]

I'm a big fan of cheese and nuts myself...so I hear you! It's often useful not to think of foods as just "healthy" or "unhealthy". It's your overall food intake from week-to-week (month-to-month) that makes your nutrition plan healthy or unhealthy.

[@daysoftheboo]

@@IvanaChapman but also we have to keep protein as the highest macro right? That's another thing I struggle with because I really don't like protein foods like meat eggs and fish those are not my favorite foods but they're the best in protein but I prefer plant-based proteins but they're trickier because you have to get more calories to get enough protein from plant foods and also a lot of people say that the absorption of plant proteins isn't as good as animal proteins, I would much prefer eating a fully plant-based diet but it's just a protein part that's the trickiest I'm not too sure if animal proteins really are higher quality than plant proteins

[@IvanaChapman]

Animal proteins are more bioavailable (easier for your body to absorb). So technically speaking they are "higher quality". You need more protein from plant sources to have the effects of animal protein. If you prefer a plant-based diet, you have to plan much more carefully to make sure that you get enough protein.

[@MichelleBlackChannel]

Watching as replay

[@nicolaholland1]

Following this because it is info that my mind is telling me anyway recently but i am struggling to implement. I keep restructung and then end up binge eating. I also like baby Yoda😂

[@IvanaChapman]

It definitely takes time to implement these ideas. We spend so long thinking a certain way and we fall into patterns that are challenging to get rid of. It's a process...keep working at it and it will become easier. Also, baby Yoda is the best. 😍

[@andrewtrin9980]

❤

[@MichelleBlackChannel]

Great video!

[@IvanaChapman]

Glad you enjoyed it 😊