my method for fat loss

Heya folks! So here I thought I would explain what exactly goes into calculating your calories, it's not just a number that you pull from nowhere, there are a bunch of factors involved in how much you need to eat. Eating less is such a small part of my lifestyle - to compare, I was in maintenance and surplus calories for 13 months now to focus on building and growing muscle (you may recall I talked about being in surplus a few months ago in a video), and only now am I dipping back into a deficit for a little while, this is also what's called a cut, because we're cutting calories/body fat. Your body is capable of far more than just fat loss, and this should not be your only goal year-round.
Please remember that weight is such a subjective variable and doesn't show the whole picture of your body composition or internal health. I am about 5'8" and weight will look different based on height, amount of lean tissue, as well as genetic structure.
There is a big difference between 'health' and the 'fitness industry' and I always try to keep hormonal health in mind with any move I make for myself (and my clients). This is also a big part of why I track, as I can see what does/doesn't work for me, and by having the history I know how to change variables. I decided I wanted to share this as it is part of my fitness journey currently, and I'd rather be open and honest with what I'm doing (even though fat loss is such a dirty word on the internet right now haha), rather than changing things and not talking about it, leaving people to wonder what's going on. I use 'counting calories' as a method to structure out my food for the day (I don't count as I go, I plan it all out beforehand) so I have a blueprint to just follow so I can get on with my day with minimal fuss.
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Filmed and edited by Rachel Aust.

[@RachelAust]

Heya folks! So here I thought I would explain what exactly goes into calculating your calories, it's not just a number that you pull from nowhere, there are a bunch of factors involved in how much you need to eat. Eating less is such a small part of my lifestyle - to compare, I was in maintenance and surplus calories for 13 months now to focus on building and growing muscle (you may recall I talked about being in surplus a few months ago in a video), and only now am I dipping back into a deficit for a little while, this is also what's called a cut, because we're cutting calories/body fat. Your body is capable of far more than just fat loss, and this should not be your only goal year-round. Please remember that weight is such a subjective variable and doesn't show the whole picture of your body composition or internal health. I am about 5'8" and weight will look different based on height, amount of lean tissue, as well as genetic structure. There is a big difference between 'health' and the 'fitness industry' and I always try to keep hormonal health in mind with any move I make for myself (and my clients). This is also a big part of why I track, as I can see what does/doesn't work for me, and by having the history I know how to change variables. I decided I wanted to share this as it is part of my fitness journey currently, and I'd rather be open and honest with what I'm doing (even though fat loss is such a dirty word on the internet right now haha), rather than changing things and not talking about it, leaving people to wonder what's going on. I use 'counting calories' as a method to structure out my food for the day (I don't count as I go, I plan it all out beforehand) so I have a blueprint to just follow so I can get on with my day with minimal fuss.

[@weight3820]

Great tips and you are so beautiful girl ❤️❤️❤️

[@user-tm8lw4kc9u]

You're beautiful like chocolate. 🍫 I love you So much

[@weight3820]

@@user-tm8lw4kc9u she is amazing

[@dalysoriano5843]

Hi Rachel! Loved the video! I have some questions 🙈 How often do you take a break during fat loss phase to recover leptin? How long is that break? Do you eat at maintenance levels during the break? Extra: what’s your macros % during fat loss? Love from NYC 💗💗

[@elisha_kl]

I'm not looking to lose weight but this was still an interesting and informative video 😊 you sound so passionate and enthusiastic

[@weight3820]

She is

[@honeyandlavender_]

So this was uploaded after I swallowed 4 slices of pizzas.

[@chavellaminerva]

Lol sameee. I ate 3 slices of pizza for dinner!

[@honeyandlavender_]

chavella minerva 💀💀 i saw the notification *exactly* when I was done. And I’m like.. “oh”. That’s a message. We need to get our shit together.

[@orenharari]

Eat your pizzas girl! Live your life

[@liolalila5424]

I lost 10kg fat in half a year to get to a healthier bmi/balance (before I was a light overweight) & I wondered why I lost weight that quick (too quick). Thanks to watching a lot of your content I learned how to feed my body in a healthy way with less produced food. I didn't lost that weight for a body image, but for a better health and movement. After getting where I consider myself to be on the healthier side I learned to feed my body for maintaining the weight and get all it needs. I'm so grateful for all of your advice during these years, watching your content was always a great guideline and your lifestyle is a great inspiration. It also helped a lot during my lower sugar journey (took 2 years) and my skin and body feels great. Thanks a lot!

[@MiaaMiss]

Yessss more “what I eat in a day vids” 🙏🏽

[@dianewalker9154]

Your longer hair is beautiful. And thanks for the new video. I don’t like it when it’s a while between videos. My goal is increasing my health. So I eliminated processed foods,most condiments, most sugar, and really increased my water intake. Made a huge difference in how I feel. Your videos continue to reaffirm and inspire my own journey to better health. Thank you.

[@ennakarengonzalez3019]

Love your hair! I agree that intentional planning is a lot easier to stay committed to your goals. I am currently in Ketosis, so macros are essential right now. If I give myself 20 minutes the day/night before to plan my lunch and dinner ( IF as well, so I skip breakfast), my meals are filling, satisfying, and variation. P.S. A massive part of my journey is watching you and how much you share. I am beginning to be content with what I see in the mirror. It is just the beginning, I am excited to see the end result. Thank you very much!

[@zac2201]

Ennakaren Gonzalez Keto + IF = winning 👌

[@Green_eyesbby]

Just discovered your channel and honestly it is so refreshing to hear all the questions I’ve been struggling with be answered ❤️also please drop a workout playlist !!

[@mariemedeirosph]

As a nutrition student and looking to work with active people/athletes, this video makes me so so happy! It's always amazing to see someone talking responsibly about losing weight, diets and calories

[@RachelAust]

Thank you, I'm so glad you can agree on this - especially as a nutrition student 🤗

[@rawglowkristina]

You’re great. You seem to have such a healthy approach to fitness, diet and life in general, which is a rarity on the World Wide Web. Truly refreshing, and dare I say, wholesome. I really appreciate your content and hard work.

[@marlener.hernandez2320]

What an amazing video, I was sad about my body and your notification appears and remember me that I can create that life and body that I want 😍 thanks again

[@RachelAust]

100%!! You've got this 💗

[@lauravargas164]

Rachel you should make a video of what you guys eat whenever you go out, or you should sit and explain us what are healthy options of eating at restaurants besides choosing salad. Love you!

[@RachelAust]

Thanks for the suggestion, I might even pop this in a blog!

[@elisabethdavid3926]

This is an awesome suggestion.

[@KiillingKaayla]

LOVE “what I eat in a day videos”! This was a fun one; Thanks for the information!

[@RachelAust]

Thank you, I'm glad you enjoyed it ❤︎

[@BrittanyAJordan]

This was so interesting, I’m currently trying to put on more muscle. I’ve never thought about how my body uses energy, it would be cool to find out and get an idea of how I can better help my body and health.

[@konstantinahancock5173]

Yes some family budget respices would be great. We are a family of 5. Kids are aged 8, 12 & 16

[@witnessvai6573]

#wow Rachel I finally caught your video and it's a eye opener... Thinking of doing macronutrient test at the doctors, and I snuck out of my meeting lol... 👍👏

[@evolutionwise5104]

Rachel, you're awesome ! good luck with the new diet.

[@sklrmsklr]

If I could give this video two thumbs up I would! So informative and amazing. I so appreciate how thoughtful and healthy and balanced (mind/body/soul) you are ♥️

[@RachelAust]

Thank you so much for your support, I'm so glad you enjoyed this video ❤︎

[@RememberSeptember]

Thanks for sharing this, this is really interesting and easier to share or refer back to when people give endless different advice about calories. And yes - I love watching you cook and meal prep, it has helped me out a lot, so snippets of that in your videos is always great :D

[@RachelAust]

Thank you so much, I'm glad that you're going to be able to refer back to this in the future!

[@jessva5591]

This video was great! I'd love to see what I eat in a day videos.

[@love.juliet.art.]

This video is great thank you! Your hair also is soo pretty straight!

[@melissapiontek3886]

I really love the full fringe!! and dannngg girl got so many tattoos since i last watched 🙀😻💖

[@boyandcatmum]

Your hair looks great straight it really suits you. Your fringe looks cool but a side fringe looks lovely on you to. Thankyou for your nutritional advice and fitness advice very appreciated. Oh and yes more what you eat in a day video with recipes please.

[@sabinanoegaard]

I love the spreadsheet! I have one too where I track my muscle mass and fat along with weight

[@RachelAust]

Aren't spreadsheets the best!! 👏

[@GlitterySawa]

I love that Mitch is concerned about wearing the same hoodie, it's so endearing :)

[@RachelAust]

😂❤︎

[@___mon_0418]

More food videos please ❤️❤️ Love all of your content, but that would be great.

[@ying3026]

More what I eat in a day video's for inspiration! It would be also really nice to see high protein breakfast/snacks/baked goods without protein powder. Thank you for the video!

[@RachelAust]

Thank you for your suggestions, I hope you're having a great week!

[@BellaBelieber17]

can I ask why you picked a 20% deficit in your calories? I’m trying to find a place where these a good balance between losing weight steadily without depriving my body too much xx

[@JeromeHolderFitness]

Thanks for the tips girlllll!!!!

[@HealthMetricsLifestyle]

True and so inspiring. Just opened a channel because I am passionate about this topic.

[@sashaiswright9824]

“Technically we do live on an island”🙈😂😂👌🏼

[@dque_2U]

Live what makes your body better...That's what I think she is trying to say

[@sashaiswright9824]

I think she’s just saying she lives in Australia, which as a small continent basically looks like an island 😃

[@mjrsrgtwifey]

Have you gotten any new plants and how are your plants adjusting to the new house!

[@cait__l]

Love the straight hair!

[@prastigauchan]

Okay, I don't really exercise and track anything at all but this video was super nice and helpful for people that does. What I liked the most about is that yes healthy living means doing whatever that makes you happy and mental health does play a huge part in it however, when people take themselves seriously people judge them for not enjoying life, being the "number" person, tracking everything etc. You beautifully mentioned that different things works for different people and hopefully makes them happy. It is not even related lol but I am mentioning this because the society and community where I live people would make fun of people if they worked hard for their body not anything else but when specially females when they would exercise or put on make up or things of that sort, criticisms would follow saying you should be beautiful naturally, comparison games like she never goes to the gym or the beauty parlor but she is still so pretty yet look at you, you work so hard but still suck, natural beauty and physique only counts. You know what I mean haha. Okay, anyways always love your videos and sorry about the tangent :D

[@RachelAust]

Thank you so much for your generous feedback!! It really means a lot to me to read all of that.

[@lolyschmoney]

Can I get the link for the spreadsheet please? I reposted your pic but never received the link :( thanks

[@JessicaBurgo]

Love this disclaimer!!! 💕 also you are fire 🔥

[@RachelAust]

Thank you 😘

[@simma264]

So interesting ! 💜

[@RachelAust]

Thank you, so glad I could share this!

[@frikhaamal7341]

You're just perfect

[@groovytreats3916]

How do you sort out how you feel about yourself? x

[@missyg9778]

How do you think your healthy lifestyle has affected the thickness of youe hair?

[@loupaketo6632]

Yes please a what i eat in a day plz

[@tee4303]

Dammn ur weight now is my goal lol i’m 5.8 aswell annndd yeh, it’s been hard trying to reach that goal but yeh, hopefully by the end of this year i’m “around” there lol also u look so beautiful! Ur hair looks amazing and ur eyes are frigin amazing😆😊👍

[@RachelAust]

You can do this, still 2 and a bit months left!! Thank you 😏

[@Littlelavenderfox]

Do you know anything about medicine and how it effects your body when it comes to weightloss? I used to be anorexic, around 40 kg. I was put on medicine that was extremely weightgaining and before I knew it I was 120 kg!! So I gained 80 kg. I later lost 40 kg but then unfortunately got very very sick (i have several physical diseases) I was in bed for pretty much 14 months and gained back 17 kg. Since then I’ve been on aloot of medicine, several being extremely weightgaining. I know how to lose weight - I’ve done it several times before, but it’s impossible for me now! I’ve been trying for several years, and nothing works. I have asked my doctor about it and he explained something to me about cells, fat, something-something.. And told me that I probably wouldn’t be able to lose the weight because of 17 years with atleast 20 kind of different medications. But, I have to lose this weight. And I want answers. What the hell happened to my body? Those 40 kg seemed like nothing compared to the last few years. All the time spend at the gym, walking, biking, counting calories, trying to eat more, to eat less, following specific diet, fasting, not giving a f*ck about calories, doing more exercise, less exercise, paying for meal and fitness plans - I’ve tried it all. There must be something that has changed in my body. Everyone keeps telling me weightloss is easy, its simple - Burn more calories than you eat. Trust me, that’s what i’ve tried 😅 From only a few 100’s to many 100’s. Being on my feet from morning to evening, spending hours at the gym, hiking, biking, gardening, figure skating.. still nothing.

[@Thenatiboeira]

THE HAIR 😍😍😍

[@ann-sofiesandbye5795]

Lots more food videos, they're super interesting and informative :)

[@RachelAust]

What do you prefer when it comes to these videos? Meal preps, recipes, what I eat in a day..? 🤗

[@ann-sofiesandbye5795]

Rachel Aust well, I find your methodological approach to food and training super fascinating! I’m someone who doesn’t appreciate eating or cooking food that much, so it becomes a hassle that just needs to be over with, and I end up eating the same thing for two weeks straight. I’d love to get inspiration from recipes and also motivation for food prepping really ☺️ I’ve been attempting Keto (and I’d like to start training more regularly at the gym soon too) but so much thought goes into that and to be honest I find it very overwhelming how time consuming it is. I’d love to make cooking and prepping a routine and have some staple dishes to make (basically to avoid decision fatigue). I hope my little ramble makes sense! 😅

[@marciapattison4049]

Do u have a sweetener in your tea ? Also could you tell me the size of the meals you make. Sorry u might have the info in another video, but I have just started watching you and I’m loving the meal plans that you do . Keeps me disciplined as I weaken a lot , if my hubby says what do u fancy for tea, then I make unhealthy decisions. Thankyou in advance xxxx

[@RachelAust]

You should check out my meal prep videos - or even better, I have a huge recipe collection over on my eatrunlift.me blog! Each meal is different, but you may find it helpful to use a tracking app such as Lifesum to make sure you are on track with your portions (start by weighing them out, etc). I hope you enjoy the rest of your week 🤗

[@dianneroy3208]

It sounds confusing to me. Yes, please post what you are going to eat each day

[@faradaud9324]

Can i have your eyecolor? It looks fascinating.. 😂

[@Nutritionbypaolao]

But why don’t you add some hiit too?

[@Mindsetolympics]

Name of the song at the end???

[@detergenthwachae]

He has such an amazing accent!!

[@tatianadosanjos2759]

💚 from Angola

[@miekzand]

SPREADSHEETS 😍😍

[@krisztinanemeth8485]

🥰🥰🥰🥰

[@jessicapineda117]

She smiles a lot in this one

[@whointhewhat]

Love you

[@KristenxLeanne]

Your man really looks like an Australian version of cole sprouse! haha 🙌

[@RachelAust]

AHAHAH 😂

[@4topz]

Kristen Leanne I can’t unsee this now 😂

[@IsaBelle-xc8qh]

@kristen leanne I was thinking the same except he looks more like Dylan tho 😂

[@leggermentesara]

Omg i couldn't go with no water in the morning 😵

[@heckyesitsjess84]

I don't have Instagram, but I'm interested in your tracker sheet. Any other way I can "scratch your back"?

[@lottehvw]

Wow I found it very hard to understand the guy who did the test! Does he have a specific accent or something? 😅

[@julesg.3562]

Food videos🥳

[@rebekkaruffles9]

First time I’m first?

[@rebekkaruffles9]

Or not...

[@jennimonroy8591]

~2,300 maintenance calories ?! Geez I wish. haha my maintenance amount is ~1,200 calories 😶

[@natalialatinovic8640]

Jenni Monroy saaameeee 😭

[@lorenashley1111]

Lmao same :( short girl problems

[@jennimonroy8591]

Loren Ashley omg yes! I’m only 4’11” 🙄😅

[@soliferi]

straight hair really suits you, somehow its extra aussie though?? idk xD but super pretty "girl next door" what am i saying lol

[@RachelAust]

HAHA I didn't realise that 'extra Aussie' was a thing 😂

[@tuiguy-williams7087]

Fun fact :) Australia is a continent not an island!

[@amyandras8329]

I’m also 5’8. what is your weight? I am struggling to find my ideal goal weight

[@RachelAust]

It's visible on the spreadsheet in the video, but I have been sitting around 65-68kg.

[@amyandras8329]

Thank you 💕 you inspire me so much I love your videos - I also suffer with PCOS as well as auto-immune disorder and I love all your posts they are helpful.

[@FauxPunkkFatigue]

STRAIGHT HAIR ON YOU!!!!

[@RachelAust]

😂😘

[@TheBugbugboy]

sorry, couldn't really hear staring at those eyes

[@grinsRwins]

What age is rachel?

[@wasteofanexistence]

🖤 🖤

[@dontaskme1247]

Those tats... wow 👀

[@MR-bq6xu]

I feel like this person doesn’t even look real, she’s like the modern day Snow White

[@RachelAust]

😅

[@lexil5036]

God bless you Jesus is the only way believe in him so you may have eternal life.

[@staciii]

I'm American so I'm gonna go to Google to convert kilos 😂😂 cause idk what that means

[@RachelAust]

Ahaha, Google is the best

[@mfcyeahyouknowme]

Babe... That was not the best intro. I completely agree with what you said, but it came off condescending & it put me off. I know that I am not your only viewer & that my opinion doesn't matter that much but I felt the need to say something as I feel it might help some other viewers of yours as well. I would say that for you it would be better to just talk about diet & exercise which you know so much about but perhaps leave the complicated subject of psychology out of it. Wishing you the best & I will continue watching your videos. Ciao for now, Mia.

[@ripley1828]

Agree.

[@elliemaree1995]

But a healthy lifestyle isn’t just about a good diet and exercise regime, it’s about a healthy mind, a healthy mentality. The psychological side is just as important, if not more than the physical :) so I’m glad she mentioned it, because you can go and change your body over and over again and never be happy. So you’ve got to be happy internally, and that’s what she’s saying!

[@RachelAust]

Your opinion does matter to me, so thank you for your input. I'm also a Mindset Coach and this has been a really important aspect to my clients and their breakthroughs with training with me. I have filmed my intro this way as I believe in what I am saying ✨

[@mfcyeahyouknowme]

@@elliemaree1995 A healthy mind is absolutely a part of wellness but psychology is serious subject that is best discussed by professionals with degrees & experience. I have the utmost respect for any mental positivity being spread but I believe it matters who is giving said advice as that can drastically either hurt or help a person struggling with serious mental ailments. I want what is best for us all as humans. 💖

[@mfcyeahyouknowme]

@@RachelAust Well, then that is your choice. I'm curious, do you have any degrees is psychology or any related fields? I hope that my feedback wasn't entirely useless & I wish you continued success. 💖

[@RhythmicGymnast909]

Can you TALK SLOWLY please 😑

[@RachelAust]

😂

[@rawglowkristina]

You’re great. You seem to have such a healthy approach to fitness, diet and life in general, which is a rarity on the World Wide Web. Truly refreshing, and dare I say, wholesome. I really appreciate your content and hard work.