The SAD Truth About Fat Loss That No One Talks About!

[@andyfreebird1917]

Friendly reminder this also works in reverse if you’re gaining weight: the heavier you get the more you need to increase calories to continue gaining

[@biko9824]

Yep, noticing this myself. I gotta start progressively overloading my diet😂

[@Loquacious_Jackson]

don't care + didn't ask

[@Doomstroyer42X]

​@@Loquacious_Jackson Then don't read the damn comment?

[@Gdhttu]

@@Loquacious_Jacksonno brain cells + 0 likes

[@aojorel]

😢😢😢😢

[@shraka]

As far as I can tell this is a good thing. As you lose weight it gets harder to maintain your muscle mass, joint integrity, and energy levels. For this and a few other reasons it’s probably best to stop dieting after losing ~10% (maybe 15% if you’re quite heavy) of your body weight and take a diet break - go to maintenance, take a deload followed by a small bulking or strength gaining phase, or just rest and let all your joints recover. Then you can re-do your BMR and go into another weight loss phase. Your muscles and joints will all be ready to by go and with a little luck your metabolism will be re-primed to lose fat again too.

[@mr.k.i.s.s7496]

And it will probably help your skin to tighten up. You see these really big people (think 400+) who become 200+ in a year and that's great, but a consequence of that kind of weight loss is sagging skin. Gradually decreasing body mass will help with this, methinks.

[@user-vg8tv1hp9c]

@@mr.k.i.s.s7496right? I think a pound or 2 a week or weight loss is fine. Past that you’re asking for saggy skin

[@DustLikeYou]

This , I do exactly this . Starting weight 265lbs, crash diet to 250 , maintain and workout for two weeks , crash diet down to 235 , maintain and workout for two weeks , crash diet down to 220 maintain and continue working out . Each phase pushing my workouts harder . I dropped down to 205 (60lb loss) in two months time . I then rose up to 240 after 8 months away from the gym and rather terrible eating habits . Now I’m back down to 229lbs and when I hit that 205 goal I’m going to try and find a happy medium between crash diet and straight degenerate eating and drinking habits . Find a diet that works for you and tweak it constantly to keep yourself motivated . It’s okay to have the pizza , just keep pushing.

[@shraka]

@@DustLikeYou You might find you don’t rebound as much if you try to lose more like .6% to 1% of your body weight a week max. Any more than that and you risk some ever muscle loss and metabolic damage. You might also want to keep doing weights when you aren’t losing weight - then you’ll put more muscle on if you do over eat.

[@DustLikeYou]

@@shraka sorry I guess I said this wrong , I continue weight training and cardio sessions the entire time . I just might maintain rather then cut for two week periods the entire time keeping a high protein diet 180grams plus .

[@StephenSymcox]

I thought this was common knowledge but well said 💪🏽

[@Aelious-]

An important aspect is tracking your food. Then you can play with your macro to total calorie ratio as you train, adjusting over time as necessary. It also helps to see other intake, like sodium. I noticed my usual downward lbs took a sharp incline… just about the time I bought some great tasting sausages with good macros… that I ate way too much of. Sodium bloat is real and I could see the jump in my app.

[@MM-lo8dn]

I was at 193lbs before starting my cut. I got down to 185lbs and stayed there even though i kept lowering my calories. I was eating 2,200 during this plateau and decided to increase to 2,500. I ended up losing more when I increased my intake and it seems to be perfect for me. I dont plan on going any lower 😂

[@ishady27]

Why is that you reckon? My maintenance is really low at 1,400 cals or so 😅

[@stephE80]

​​@@ishady27 need to increase your calories and focus on whole foods with 1 g protein per pound of your goal weight, weight train the major muscle groups with multi joint lifts, and increase your NEAT - walk and move more... increase muscle and metabolism so that you can eat more and lose more without starving and/or having to do hella cardio. But key with diet is whole foods, not overly processed foods.

[@jasoneager9323]

I feel attacked with the 300# 😂. I'm chasing the 300 and I'm almost there from 370 11 months ago.

[@chrisknoblock]

Thanks for this, I felt stupid for not realizing.

[@warrioratthewall1969]

Ive never wondered that. And my body reflects that ☁️

[@y9sne]

Baaaahahalol 😅he said it looks like more fun. You're a Savage Ryan

[@oblivionslade2850]

This is amazing and accurate. I teach my clients the same thing 🙌 👏

[@haydencamp4164]

Same with bulking. You have to eat more as you get bigger to keep gaining weight.

[@PlaywithDaisy]

I don’t worry about the scale. Body composition❤

[@lele9exl]

For me low intensity cardio is the key. Of course walking everyday for several hours isn‘t for everybody but if you sitting around all day you might switch to a standing desk with a treadmill for a few hours a day.

[@Jack567898]

Good idea

[@thepodfather1405]

I have to eat a lot of calories even as a smaller dude (not skinny but not fat) but I also hit 15,000+ steps daily and work out for a solid hour+ 5 out of 7 nights. I have resorted to liquid calories to help me consume more

[@JohnCarterRocks]

Why wouldn't someone maintain their -500 calories per day as their maintenance level of calories decreases?

[@waragainstavg]

“It happens” …sounds from the heart…and experience….I bet he ate them with pineapple toppings

[@pezyg]

Disgusting. Pineapple on a pizza, ew

[@SlaydenMarauder]

🍍🍕😋 Yum...

[@subwayfacemelt4325]

No oooooo... Not pineapple! Not on a pizza!!

[@emmanuelmacedo1095]

Why don’t people like pineapple on pizza?

[@subwayfacemelt4325]

@emmanuelmacedo1095 Paris Hilton

[@bo49685]

I have no problem losing weight and gaining muscle….and I’m 65 years old with a 6 pack!! THANKS mom and dad for AWESOME GENETICS 💪💪💪💪

[@Robinhood179]

You nailed it there. Genetics. Thanks Mom and Dad for horrible genetics LOL

[@bo49685]

@ lol, sorry for that🤣🤣

[@SicariusGaming87]

I feel specifically targeted. Before I started going back to the gym this past summer, I was a hot mess at 306lbs. I currently weight 271.

I suppose we also need to account for a potentially slower metabolism if you are on a deficit for an extended period of time. So it might be time to get back to maintenance for a few weeks before going back into a deficit. Or so I hear on the internet!

[@DMalenfant1]

It's much more than that. Wish it were that simple but it is not.

[@hoscalemodeltrains1221]

Great advice.

[@tipton344]

What about the study that you referenced about the guy that wore a weighted vest and would add a pound to the vest for every pound lost and ended up losing the weight (mostly BF) that he needed to make weight for his BB competition? If I remember correctly, you wouldn't have to change your calories much, if at all thanks to the vest.

[@nickolasglaser4350]

I like the honesty in the relapse comment

[@nunninkav]

when I was diet coaching, I would do a recalculate every week.

[@abdo-hanaka69--official]

Ngl that's kinda extreme

[@lloyd4011]

Jesus that's excessive. Unless you're talking pros and athletes or something

[@partridc00]

@@nunninkav Yeah but he was charging them for the privilege, so it's different 😂😂

[@PoohKey]

​@@abdo-hanaka69--officialhow often should I recalculate my calories for an average person?

[@freddiewilliams9939]

Sounds like progress was progressing

[@SnarfsBalls]

I got a vodka slice and a grandma slice yesterday. They were so good I ordered two more. I totally understand his two large pizza joke. A planned meal became a cheat day

[@matt10series47]

Anytime i hear the word tension these days...all I hear is teension. And it brightens my day...everytime.

[@brianesbaugh6897]

Somewhere in the middle is best. Not being a maniac and having to go to the gym every single day to feel decent about yourself… Being in not as good of shape, but being OK with that and living your life

[@pinnacleperformance620]

So stick to one whole pizza. Heard Chief!

[@catniptrip884]

This kind of math really looks like a great way to crash your metabolism.

[@matts6287]

Recommend not following the “count calories method”. If you get into a calorie deficit your bodies metabolism will adjust. An easier way is to focus on 1. Eating foods that do less to spike insulin (a high healthy fat, low carb diet) and 2. Try a mix of OMAD and 2MAD. This intermittent fasting strategy will allow you to burn fat without counting calories.

[@girlsbeyondborders]

Pls let ur hair grow out Respectfully, Luv your content btw !!

[@burkus4033]

Can’t you see the Friar Tuck hair pattern coming through? Shaved is preferable.

[@girlsbeyondborders]

@burkus4033 LOL like the Holy comparison 👍

[@6nero]

Did the hair transplant not work out? Or is the “supplement “regimen affecting its outcome? Asking for a friend.

[@h2woah127]

Find maintenance calories, stay at that everyday and burn 500cals a day from exercise. That’ll give you consistent fat loss and every few weeks if you want you can have a couple of days of really low calorie days to speed up the fat loss and it won’t lower your metabolism.

[@greenarrow219]

Ate cake last night, buggered up the calorie intake. I lost 20kg over last 9 months, but now would like to just trim a bit more and maintenance but getting harder now. Feel like putting weight on again even though watching my diet.

[@markdinsdale4869]

Are you maybe not just putting on muscle mate? If you gain weight but are going up in your lifts then it could be that?

[@furywolf4488]

Exactly right

[@rafal7808]

Not that simple. It depends what you eat. Also if you reduce your carbs significantly and live on fat and protein you dont even need to exercise. I recommend listening Dr Robert Lustig he explains this in detail.

[@regrets...so.many.regrets.]

so so so close to discovering calculus

[@WhiteChocolate444]

This is some great information. It’s very logical but I would not have realized this for myself. I guess common sense isn’t so common after all 😅

[@StephenHopkinsVaults]

Just be happy , eat what you like train what you like . If you’re not happy doing it then what’s the point.

[@reallymakesyouthink]

It's why adding muscle mass makes the process a lot easier. If you add a pound of muscle and lose a pound of fat your maintenance level remains the same.

[@primavent1]

And it looks better.

[@ashutoshmohanty7240]

But obviously you don't add 1 pound of muscle mass in the same time you loose 1 pound of fat..

[@reallymakesyouthink]

@ashutoshmohanty7240 don't or can't? Because don't depends on calories and exercise. As for can't. a lot of overweight people struggle to lose fat even though they understand the maths. Adding some muscle mass could help them.

[@ashutoshmohanty7240]

@@reallymakesyouthink can't

[@partridc00]

@@reallymakesyouthink I don't think a pound of muscle is equivalent to a pound of fat. Muscle is metabolically more active (uses more calories at rest). I admit that I don't know the exact conversion, but I would guess a pound of muscle is metabolically equivalent to 3 or 4 pounds of fat. I get your point though.

[@johnwayne7383]

That pizza comment felt like an attack.

[@joejoeaz47]

This guy is a scientist 💯

[@DangerZone-w6y]

I think he's a "mad scientist"

[@greatestNothin]

Even his brain is jacked you can see it trying to escape out the top of his head

[@googanslayer6675]

Just fast with salts then refeed and repeat. No plateaus and you actually feel pretty good if done correctly

[@paja2788]

You gotta count in the speed of wich the nutrient dissolves to your blood flow. The faster it dissolves, the higher yiur blood sugar and more converted to fat cos your body cant burn it. Fats dissolve very slowly. Carbs very fast. Everything is buned to sugars nomatter what they were to start with. Exessive sugars are converted to body fat.

[@greggodfrey6878]

It’s also a lack of self control people lie they’ll eat good for three days and then they’ll go crazy and say I’m eating good. It’s very simple calories in calorie out.

[@strifecrusader]

I think he may have just thrown it out as a number, but I keep seeing this 500 calorie number pop up. At a "mere" 275 I lost over one pound a week with a mere 200 calorie deficit, which was also the number recommended by every calorie counter I used. 500 calorie deficit is a huge amount, and as I continued to lose weight down to 230, I would have found that immensely unsustainable. I did manage it for individual weeks, leading me to lose 2+ pounds on occasion. Just agreeing with him that sustainability is the key, but that going big (500+ calorie deficit) isn't required. Check a calculator for your lifestyle.

[@Livingtheswolelife]

Are you talking to me? 😂

[@JulesLife]

This is why I HATE when "longevity experts" talk about how they've been eating in a deficit for years. No you haven't.

[@gerard6038]

2 large pizza relapse is the GOAT move

[@illsologamer]

Or your calorie maintenance should be to the weight goal you're trying to achieve. That works too.

[@davidrogala7597]

there are layers to this

[@Seetiyan]

Fat layers? 😉

[@davidrogala7597]

@@Seetiyan 😉

[@hellguard2002]

This is a really good one

[@aarongodwin5889]

Also people fail to realize that as you put on muscle mass, you burn more calories. So you really need to be in tune with your body to stay on track.

[@Fran-or3lt]

Dropped my calories to zero. Dropped everything, i died.

[@johngatsby1473]

I was at 181 lbs 90 days ago....now I struggle to stay at 159 lbs. Why? Freaking carnivore diet makes me NEVER hungry. My friends told me to stop losing weight because my face is going skeletor....lol I've literally had to force myself to eat bacon and eggs at night just to get calories. And as far as working out....yes...I do simple stuff at home for literally 10 minutes as a work out.... Curls, pushups and sit ups so my body has responded so well that I get compliments BUT wanting to eat is a problem.

[@LegionKilo]

I feel bad for the office people that spend 45-90 minutes commuting one way, work 8 hours, commute 45-90 minutes home, and then don’t do much the rest of the day. What’s the caloric intake of a fully sedentary life?

[@Witch_of_Gains]

It hasn't stopped me, but for sure its more difficult. I'm sitting in a chair for 8 hours. Luckily, there's a gym in the office building and i use my hour break early on to get a quick 45 min workout on Tuesdays. There's a coach in there that offers HIIT classes daily at noon, but his Thursday class targets resistance training on chest, triceps, and upper back. Its 45 mins and i attend that one by preference. I hit the gym twice on the weekend, for weight training and on occasion, i hit the punching bags (Muay Thai). Meals are fine, I cook em myself & try to avoid sugar. Im currently at around 187lb to 185lb, and limit is about 1900 cal, so my target is 1400. I have decent muscle, been told i look mean & lean (there's bigger guys than me but im above the average for sure). Body fat is about 14% to 15%, but im trying to slim down to 12%. I can see my top 4 abs atm but my chub in the lower abdomen remains. Its a challenge because i was a walking tub of lard at 250lb and sugars are always around (family, friends & office gatherings), so i have to be careful. Food makes its way EASILY around me, which drives me insane. I know should be grateful, and i hate wasting food.. but i got a goal to reach. Overall, im so glad i put the effort, because I fear reverting back to being the fatass i used to be as a teen.

[@lloyd4011]

Probably within 10% of somebody who trains every day to be honest 😅

[@ramseycoreyfit]

🔥🔥🔥

[@jeremydumoit4487]

That thumbnail has me craving some fish and chips, mate

[@G02372]

We are not equations. Insulin levels are crucial, eat food that won’t tell your body to store fat.

[@spartancrown]

You can also add back the weight you lost through a vest and continue to burn at the higher rate.

[@jusuftheeagle6772]

calorie restriction loses equal muscle and fat. this is not the best way to lose weight. fasting and low carb meals tends to retain muscle while losing body fat

[@Princeofgames37]

Gravitostat theory 🔥🔥🔥

[@Rainy_Day12234]

It happens.

[@bloodstainedhoodie]

3100 calorie deficit, that's like double my maintenance 😢

[@UniquelyUbiquitous-yg3xl]

It’s also worth noting that CICO is and forever will be unsustainable for 99% of the population. Using CICO definitely works for a period of time, but should be concurrently utilized with some form of IF. So anything between an 8 hour to 1 hour window. The longer the fast the better the fat loss.

[@Iconic3509]

Your suggestion at the end IS CICO . By IF , you are reducing calories .

[@12bladedfpv10]

If you do a lot of volume, successfully do progressive overload, amount of calories you burn in gym increases. So as beginner you can successfully recompose and you'll need increase your calories to ride that newbie gains train. It's a lot of effort but it's fun

[@12bladedfpv10]

Fatigue increases also, you'll need a lot of sleep. Eat some carbohydrates before sleep it increases sleep quality significantly

[@tarabooartarmy3654]

I’ve been eating 400-600 calories per day for several weeks and haven’t lost a single pound. Not sure if it’s water retention or just a plateau or what, but it’s frustrating. I didn’t start out this low. I started out at 1,200 and gradually lowered it trying to lose but NOTHING works. 😢 Scale won’t even budge one pound.

[@jtgotwisdom3114]

are you checking the scale weekly/bi-weekly? that’s how you actually know if you’re weight is trending down or up, because you’re weight will fluctuate day to day. you’ve got to look at it like a graph from week to week

[@tarabooartarmy3654]

@ I check it daily but I recorded my weight in my tracking app on October 26th and my weight is still exactly the same as it was that day.

[@mirrorcube3709]

how gradually did you lower it? typically a drastic change is more impactful than a gradual one. especially if activity levels gradually change as well. The less fuel your body has, the harder it is to workout. If your activity has lessened gradually with coloric shortage, the body could be regulating however it can stay where its at

[@tarabooartarmy3654]

@ it was over about 3-4 months. I only got to the 400-600 calories within the last 3 weeks or so. I was eating 1200-1500 calories a little over 3 months ago.

[@maxg7015]

It does indeed happen…

[@goats_born_in_august1]

Facts

[@thatcarlifeR8]

What about homeostasis? I dieted for a competition and we kept dropping calories and my body just was pissed. We upped the calories by almost double and I dropped weight almost immediately. I was starving myself.

[@abuhabibalkhair250]

I’m 300lbs lean and natty

[@senseijet]

It is not that easy, the right way is , weight compared to calorie intake, once a month, if the weight doesn't move , decrease 500cal ... If the weight decreases ,don't touch anything .. because lean muscle can increase and then the maintenance level doesn't change

[@NedwinEsben]

CAN U MAKE A VIDEO ON THE BEST WAY TO CUT(PREPARING FOR A COMPETITION)

[@s.omarfarooque1486]

So many people don't do this... It's crazy they don't shit every week

[@chbu8346]

I'm not a fat mess. I get ready for winter all summer long and can't wait for summer. 😂

[@Eli-rq8et]

What if I’m 280 and my maintenance is 2300 calories(calculated by daily weigh ins and trial and error over months)? How can I expected to hit 220 one day?

[@mirrorcube3709]

if its near (within reason) to a healthy BMI than you can hit it. depends how badly you want it

[@Eli-rq8et]

@ well technically, medically, for my height, healthy bmi is 135-180 but considering I have 190lb of fat free mass, healthy bmi is not where I want to be. But I would like to one day be in the 10-15%bf range instead of 32%. But I also would like to be able to maintain that bodyfat while eating 2000-2500 cal a day. Which considering my maintenance at 30% is already within that range, is probably not very attainable.

[@mikeb.2925]

The biggest issue is most people THINK they're in a 500 calorie deficit but are actually improperly tracking their calories and are a lot closer to their maintainable calorie level than they realize. Smarter to aim for an 800 calorie deficit diet combined with proper exercise AND DON'T EAT BACK YOUR CALORIES YOU BURNED OFF TODAY.

[@celestialveins]

This is why I love the carnivore diet.

[@ceofounder]

Invaluable information!

[@chrisolson3240]

Actually, one needs a scale that will give you a body fat percentage. Then, subtract that from your weight. That will give you your true weight to which you can calculate your calorie maintenance scale. Remember, fat doesn't need nutrition. Also, fat does store toxins. So when you're burning fat, you may get sick. Thanks for reading.

[@nah88]

Rule number 1. Eat for the weight you want to be... with a little extra deficit to make sure you get there!

[@jorge0peralta]

I don't wonder, because I'm in a perpetual state of bulking.

[@GSXS-1000Rider]

It is so fun just being able to eat whatever... A month and a half through a 1000 calorie(ish) deficit sucks lol

[@christophebirglen9873]

Old stuff on calories. What matters is hormones, not calories. Watch low carb doctors/keto/carnivores. Ken Berry, Anthony Chaffee, Bart Kay, etc... etc... instead. Hope it will help some here.

[@JMeDs21]

This testicle head is spot on and a savage!

[@cashtatum6158]

I just start eating the amount my maintenance would be at my goal weight tbh lol

[@beyondlevel7866]

Just do keto and eat once a day. I lose weight incredibly fast doing that.

[@Iranian_Cowboy]

Yes and no. Genetics has some to do with it but this is mostly true.

[@nazimdevji3061]

Boss, i workout 4-5 times a week. 5'-11", 185lbs. I can't see to lose 10-12 lbs. Help ! Quite muscular....but it's the beer belly bruh.

[@STILL.MEHHHH]

I was a fat mess and just picked a target weight. Then told myself I’d eat 800 less calories than that, and exercise at the same time. Been dropping weight like Pablo Escobar.

[@Flynnster70]

And make sure to check your insulin resistance

[@everyneed3959]

@@Flynnster70 if you got insulin resistance that’s how you know you’re doing something wrong…on your way to type 2 diabetes

[@GabrielAKAFinn]

But the cure to insulin res is to keto/fast anyway.

[@partridc00]

​@@GabrielAKAFinnI believe that although Keto is effective for fat loss, it creates a state of physiological insulin resistance. Whereas fasting does not do this, but is also effective for fat loss. Conclusion being that you shouldn't conflating keto and fasting because they are not equal.

[@partridc00]

​@@GabrielAKAFinnI should have also said that the "cure" for insulin resistance is lowering fat levels in the liver. This is usually, but not always, directly correlated with body fat levels. So losing weight/body fat will almost always improve insulin resistance. The point at which insulin resistance disappears is different for everybody, due to genetic and diet variations. This is where blood testing is essential to know you've reached you're goal. The process is simple, but also difficult. Good luck to anyone else trying to lose weight to fix your insulin resistance 💪

[@partridc00]

Oh and also increasing muscle mass will increase your insulin sensitivity as muscles are the largest sink for excess glucose.

[@GVA787]

How do I calculate my maintenance calories?

[@manikyum]

In the very long term all of this fails. One needs to figure out that sustainable diet and exercise regimen if he/she wants to keep that weight off.

[@TheRabidRabbit1]

Dumb question… what if I eat the maintenance calories for my ideal weight? I thought that would be the best way but I think I need to rethink this

[@mirrorcube3709]

this will work if you stay at it *without fail - for a LONG time (years) - depending on how far away you currently are from goal.

[@NonchalantSquid]

why did you not mention metabolism? it’s not just the numbers on the scale that change the calories, your metabolism changes as well

[@damiandavis4831]

being a fat mess looks like more fun😂 sure does but in reality it's not all that. grass is always greener! though I will say, it made me feel a lot better to know im not the only one that feels that way sometimes.

[@maxxlanglois]

Can we conclude from the numbers that the coefficient to find your maintenance is weight x 12.32?

[@lloyd4011]

You can maintain the same calorie deficit for a long time and steadily lose weight. This is what happens when you improve your diet, rather than "go on a diet". Its the difference between a lean healthy person, and a yo-yo dieter.

[@joefitzpatrick7405]

That if you don’t relapse and eat 2 large pizzas 🤣

[@frankv7068]

I always get in optimal shape within a year or so, then mess it all up in 3 weeks 😩!

[@GajanaNigade]

Now I am motivated to make a f*cking graph about this. Don't calculate. Look on the scale, look at the graph and adjust.