How I FINALLY Got Lean - Beginner's Guide To Fat Loss and Dieting 한글자막

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Instagram / wanheekimm

[@wanheekim]

3 Minimalist Workout Routines I used to transform my body (FREE): wanheekim.com/minimalistworkouts

[@RR-et6zp]

Just do kinobody

[@pratheeshm400]

calorie is a lie

[@DeadInsideDave]

people look at there zig zaging weight an stress about it, but they forgetting how much actual time an meals pass by on those days, like 200 here or there on ur maintenance calories will barely affect the average. its wen u make it a norm by cheating so much it becomes your new routine

[@camfella647]

This is the only video I’ve seen of yours but it’s a breath of fresh air compared to other channels, you strike me as an honest genuine person, stay real bro

[@jojojojojojojojojojojojob]

you can't outrun a bad diet though unless you are a body builder with tons of lean muscle.. even then, for normal people, its better to just eat within the bmr

[@isaach6313]

I’d like to emphasize on the importance of minimizing decision fatigue. Once I recognized that “trying harder makes it harder,” a huge relief fell upon me and I was able to make better decisions. This allowed me to start with small wins to get into the habit of winning, especially for life. It takes time. With that, patience and discipline.

[@Theonlyraffle]

Yeah I think starting small helps I always go into the gym thinking ok I’m go for 30 minutes even tho I haven’t gone in months then I quit every time. I chose to start again and just go for 10 minutes and when I cook as hard as it is to get into habit cook my favorite somewhat healthy food it’s a hard process but I feel horrible in the body I’m in now.

[@wanheekim]

Exactly! well said sir

[@Justafayze]

Dude 100% I’ve been most consistent by telling my self “my only goal is to walk into the gym.” But then I get in there and just start working out haha

[@PhantomWorks01]

Thank you for this comment. I didn’t even know decision fatigue was a thing. But it totally makes sense. My struggle is around food prep and deciding what to eat and cook daily.

[@CalebZeringue]

I love this. Also love you channel. Tried working with a different type of coach and he was ALL about meal prep, tons of work, etc. I had lost weight way more easily in the past by just skipping breakfast and halving dinner. Your channel was a good reminder that it really shouldn't be THAT hard.

[@erickreyes7902]

For me the no.1 rule in loosing weight... BE ALONE, no family, no friends... you'll be thinner in no time...

[@wanheekim]

haha this is true if you live with asian grandparents

[@lengyeowang4147]

l’m alone almost whole life, still get fat

[@aaronharman5431]

@@lengyeowang4147sounds like you’re just depressed

[@KaizenWithRen]

just give up bro jk stop ordering food and stack on healthy groceries, then meal prep

[@zacharynguyen7286]

Hope everyone is doing good and staying safe. If you need to talk to someone or need help, there are hotlines available. Sending support and hearts. ❤❤❤

[@cheehee]

1:22 Point 1 3:44 Point 2 5:50 Point 3 9:20 Point 4 10:15 Point 5 11:00 Point 6 Thank you for the video !!

[@uzui4480]

How jobless are you?

[@redpillpusher]

much thanks. saved me so much time. found out that I'm already doing all of these ;)

[@ozziemsmith]

Thanks so much

[@zipinha]

Thank you!

[@travelingwithyoumyfriend6042]

Thank you so much

[@andreistanciu4359]

For anyone watching, please listen to the SLEEP advice. I began training in the morning at 5AM because that was the only time I could fit into my schedule. I went to the gym regularly, 3-4 times a week, followed a diet, lost good amount of weight. Been disciplined for 6 months. But I never actually slept a lot except Saturdays and Sundays, I used to go to sleep at 00:00 or even 1AM and then wake up 4 hours later to go to the gym. I went 6 months feeling like shit half of the time, often failing excercises I could do perfectly fine the week before, I would often feel sick in the gym, fatigue would make me lose my breath and have to quit for the day even if my muscles weren't too tired, I thought it was just normal. Then I got tired of all that and actually attempted to get 8 clean hours of sleep in before going to the gym, this means sleep at 9PM for me. Result was, I went to the gym 3 days in a row and felt literally superhuman. No sore muscles, no short breath, no fatigue. I could train probably 50% harder AND longer. SO MANY PROBLEMS solve themselves by sleeping 8 hours before going to the gym. If you are in ANY WAY unsatisfied with your performance in the gym, keep in mind that not sleeping enough is probably the one thing that holds you back.

[@karikaru]

I need to hear this advice. I gotta go to bed earlier

[@andreistanciu4359]

@@karikaru give it a solid try, when I posted that I was 2weeks in, now 3 months later I regularly go to the gym 6 times a week and I feel fine every day. Good luck

[@DearStephanieX]

THIS 🤩!!!! Absolutely true, I learned the hard way

[@CursedWheelieBin]

That and being in a caloric deficit for 6 months 😮 (as you claim).

[@HelloOnepiece]

I would like to, but my body wakes itself up even before my alarm does...

[@justinward3218]

The water part is underrated. I had to discover for myself that many times what I interpreted as hunger was actually thirst.

[@CursedWheelieBin]

The more you know 😉 💦

[@holger_p]

It's just a possibility. Water helps a little against (real) hunger, cause it stretches the stomach, it fills you for a short time. And it helps you for all the routines or desires, where you want to stick something in your mouth, or do something with your fingers. This same effect applies to smoking, it also helps loosing wait, cause you don't eat while you smoke, mouth and fingers are busy. It's this eating cause of beeing bored. So the cravings you have are more complex , than beeing thirsty.

[@thatdamnGadwali]

​@@CursedWheelieBin bruh

[@stevengehring8954]

"Every time you fail, you make the next diet harder". Holy sh*t that just raised the stakes so high. Great motivation.

[@journeyawaits1771]

This video felt like a friend giving me genuine words of advice. I always hated the thought of working out or dieting because of past experiences regarding my weight and the commentary made by people. It hasn't been until now I really want to transform my understanding and how I associated dieting and working out. This video has truly helped me!

[@wanheekim]

Amazing. That's so nice to read. Thank you

[@SewHealthy8]

Thank you for your compassionate approach. Cool.

[@alabama.worley]

I am a 34 year old female, former glamour and fitness model for men's magazines (among other work, including live appearances), therefore requiring that I maintain an *extremely* specific and consistent physique, and I subsequently learned everything you've taught here as a result. To this day, I'm able to lean down drastically (or increase targeted muscle mass) within a matter of weeks using these principles, with no unhealthy dietary restrictions. It is imperative that food is not seen as an enemy, nor exercise or calories. Everything within moderation is always good practice. Great work!

[@_SweetCaroline_]

So you're out of the game with only 34 years old??? Damn, this business is harsh. All the best.

[@alabama.worley]

@@_SweetCaroline_ You're out before 30.

[@_SweetCaroline_]

@@alabama.worley oh wow... I hope you had a good time then and don't regret anything. What are you doing now, if you don't mind me asking? Were you able to transition your acquired skills somewhere else? The reason I ask: my best friend and her daughter are fighting. She wants to pursue a (semi) professional modeling career, mother wants her to go to university.

[@alabama.worley]

@@_SweetCaroline_ I'm a personality researcher, with a focus on criminal behavior. I don't have any regrets. I see it as simply another time in my life. It enabled me to travel, but I don't feel as though I acquired many useful skills (if any) through it. Thinking back now, it was more tedious and grueling than anything I've ever done. It's ruthless, extremely physically taxing, and demanding.

[@alabama.worley]

@MrSagarcool14 I don't even understand what you're asking.

[@sadishdoc7674]

You just got yourself a sub bro… The genuineness coming from this video just like a breath of fresh air because we all know the fitness industry likes to feed BS

[@wanheekim]

Thank you so much man

[@PhantomWorks01]

Agree 100%!

[@kerryeves1808]

Completely agree… I just subscribed too 👍👏👏

[@thesitdownuk]

Thousand percent!!!

[@AZUKAR36]

Facts bro same

[@rm8582]

Extra tips: 14:08 Minimize decision fatigue 15:40 Count calories only for the first 3 weeks 16:50 Processed foods encourages you to eat more 19:00 Eat a bit slower, give time for food to settle down 19:30 Fat makes food delicious but be wary in consumption 22:40 Why diets are doomed to faile

[@RR-et6zp]

Just do kinobody

[@whiteman2371]

@@RR-et6zp If I knew what is was? He wants a payment no?

[@chaugulepankaj]

- Burn more calories than you eat. - Hit your daily protein requirement while staying in your calories set limit. - Weight training is must to maintain / build muscle. Or to avoid muscle loss. - 7 to 9 hrs of good night's sleep is must. - Sufficient water intake. - Make a routine plan for food in advance to avoid decision fatigue. - Additional Tip: Intermittent fasting. - Avoid restrictive diet. It doesn't work and drains mental energy.

[@imbritt4645]

I have watched so many of these health and fitness videos and your videos are by far the best I’ve ever seen. I don’t feel like I’m talking to a salesman that doesn’t care about me, I don’t feel like you’re making content just to make content, I don’t feel overwhelmed or lost. You explain things so in depth. You talk about the mental aspect and the mindset which I haven’t heard many other influencers do. I feel like you genuinely care. Your videos feel like I’m almost talking to a friend and that is so refreshing. On top of that, you’re incredibly realistic and relatable. Thank you so so much for all the effort and time you put into these videos. I cannot wait to start the journey w you!

[@wanheekim]

Thank you so much. It means a lot to read a comment like this :)

[@JuiceBoxBoiii]

Hey man, I’m a 22 year old female athlete, I’ve been struggling a lot to loose body fat but I look forward to using your advice. Thank you for making this video

[@wanheekim]

Glad I can help!

[@akrama225]

Gl on your career didi! 😀

[@miguelservetus9534]

The question you must ask is why do you feel you need to lose more body fat. Ask a really stable normal friend if your body image is healthy. Please, recognize the risks. The brain be weird.

[@truthwillout2371]

@@miguelservetus9534 But not as weird as your comment.

[@Erren-j9g]

This is a gold standard KZbin video made with lots of care. Thank you for the time you put into this. It's a wealth of solid information that I know everyone appreciates. Excellent quality with viewers interests in mind.

[@channers625]

Agree completely with this video. Building a sustainable workout and diet plan is so important since you want it to be a part of your life.

[@earlofsquirrel1469]

absolutely true, however one thing i do different, iis having a lot of meals over the day and not doing intermittent fasting, by doing this you can maximize the gains you make in the gym and you rarely feel hungry, negative side is that i only eat sweets, pork, wheat etc on cheatdays, you won't feel hungry doing this and you'll have a lot of progress in the gym, but you can't eat the same stuff you ate before the diet

[@wanheekim]

Yes Bro!

[@dave1T]

@@wanheekim When measuring food using a food scale. Do you measure the whole meal after its ready and convert to calories? Or you measure everything raw then cook.

[@wanheekim]

@@dave1T It doesnt matter that much as long as you put cooking oil and sauces into the equation ;) And yes when I first started, I'd measure it

[@dave1T]

@@wanheekim alright thanks. I will measure the whole meal when it's ready and served lol along with the cooking oil and sauces 😂

[@lemyzapreciado]

I have watched thousands of weight loss and nutrition videos this is the best one. Extreme relatable to me. I lost a huge amount of weight on keto but was so depressed. I got the down to my lowest weight and I still remember the day I weighed myself. I was 135 it was 5pm and had only eaten 2 eggs all day. Extremely unhealthy I got pregnant and gained even more weight not I’m counting calories

[@wanheekim]

Thank you! I hope you're back on the healthy way!

[@itsvolts1434]

This is the finest advice video I've seen (I've been training for nine years and am still learning). I'd like to add something for those who are reading the comments. 1. Using small utensils and eating gradually permits the brain to declare you are full; however, eating quickly does not allow your body to say "I'm full." 2. Consider what "works" for you. Intermittent fasting worked for me; however, it caused this binge in other people, thus eating something small for breakfast may help others. This is also true for fasted exercise, while others may feel sluggish and exhausted since muscle building requires progressive overloading no matter what. 3. Keeping food out of the home may assist people with eating disorders by keeping it out of sight and out of mind. If you're going to binge because you're in too great of a deficit, purchase a 2 kg bag of strawberries and eat it all; a modest excess is preferable to a week's worth of surplus. Everyone, good luck. As we all know, Christmas is almost around the corner; please don't skimp on this life purpose, and there is no need to hurry. Diet for three months, then maintain for one month before returning to dieting. Long-term objectives are preferable to short-term aims, as Wanhee said.

[@wanheekim]

Thank you and thanks for that value bomb you dropped

[@irasemoomoo135]

The strawberry advice is amazing for people who struggle when binge eating!!

[@angurishudesu]

1:22 Point 1 3:44 Point 2 5:50 Point 3 9:20 Point 4 10:15 Point 5 11:00 Point 6 14:08 Minimize decision fatigue 15:40 Count calories only for the first 3 weeks 16:50 Processed foods encourages you to eat more 19:00 Eat a bit slower, give time for food to settle down 19:30 Fat makes food delicious but be wary in consumption 22:40 Why diets are doomed to faile

Amazing content and editing style! Subscribed from Brazil!

[@wanheekim]

I love brazilians. Every single one i met so far. And I met a lot of them haha. Thanks!

[@Joyandthay]

My gf is Brazilian.

[@AndreAS-k3p13r]

Gabriel :) adoro seu conteudo, se você ver isso saiba que você é uma das influencias que sigo no BR.

[@AndreAS-k3p13r]

@@wanheekim Hey! Im also from Brazil, and I can definetly say that Gabriel Arones is one of the greatest fitness youtuber nowadays.

[@abdelftahzowail6803]

We don't give a fk about where are you from. Commented from Egypt

[@SgtDestruction]

This video has been amazing for me. I have been "dieting" for the past few weeks and it has been stressful and unpleasant. The points you made about failure are 100% what I am going through. I have watched the video twice and can't thank you enough for posting it. Thinking about all of this in a new light helps. Thank you Wanhee!

[@wanheekim]

That's amazing. Thank you so much and good luck!

[@CursedWheelieBin]

What’s stressful and unpleasant about it, one year later? Maybe you’re in too steep of a deficit or maybe trying to change too many habits at once 🤷🏻‍♂️

[@jackyluvs]

I love him, he’s so truthful, really knowing how hard it takes someone to change, but really wanting to be better every day, not for the short run. New sub

[@travisshaffer552]

Thanks. You have it right on. I did this same thing, ate in a calorie deficit, got adequate protein, and lifted weights, and I lost 50 lbs this year. Only one thing I did differently was I took every weekend off of the diet and ate whatever I wanted. Still worked and lost 50 lbs and retained muscle mass.

[@anthonybyne2724]

The amount of fitness/weight loss videos ive been watching over the last 3 months. Yours is by far the best. Well done! So unbelievably helpful!

[@maxiknows2much]

I am so glad I found your channel. I lost 100 pounds and feel very confident in clothes now. But I was not getting the results from my gym and diet routine. What you describe sounds so relatable and I cannot wait to try it.

[@wanheekim]

Thank you Max and congratulations on your transformation.

[@barshasarma]

Thank you for putting this up! The decision-making fatigue has paralysed me into not taking any action at all, coupled with the cycles of trying to get fit and failing. You have made me feel calmer about the process, so thank you again ❤️ A sustainable, enjoyable process makes the journey less threatening.

[@Nobody18718]

It's crazy how simple it is yet we set ourselves up to fail. Thank you for the information it really does help someone like me who is struggling to lose weight I used to at a younger age.

[@etiennetaylor]

I’m a 62 year old diet ‘expert’, a former coach etc. You helped me today. Thank you.

[@NH-po8wr]

Hands down one of the best description of decision fatigue. Really helpful to hear it worded this way. Thumbs up!!

[@lukasqwr]

19:00 About this point, it`s very important to eat slow. Chewing is an important step in our metabolism. While chewing there are a lot of enzymes which kinda prepare the food for our digesting system. And when you swallow chunks of food that are too big and they get relatively big in our intestine the bacteria may can´t metabolize it fully meaning it may can´t use all nutrients in the food because it´s too big to take apart fully. Plus when you eat slow you will eat less and it makes eating healthier. Binging a burger and fries in 5 min isn´t healthy in my opinion plus i think if you eat slow you enjoy your food more. Chewing at least like 20 times per bite is essential for a healthy relationship with food and a fully working metabolism.

[@CursedWheelieBin]

Metabolism is a series of chemical reactions within your body for turning food into energy. Chewing is what happens beforehand 😂. Way to terrify anxious people into submission though. I mean, you’re not wrong, but keep things in perspective

[@1953lili]

I became ovo-lacto vegetarian in 1974. Love tofu; eat “Buddha”food. Back in the 80s I was in my 30s. Joined a gym; bought Rachel McCleese’s book(bodybuilder)and within a year I had transformed myself. My sister-in-law didn’t know who I was I had changed my body so much. Sadly, I am now 70, disabled and arthritis has ravaged my knees and hands, and is affecting my hips. I know your advice works, even for us ladies who can overcome our body which wants to prepare us for childbirth. Now it’s your turn and you look amazing my friend!

[@saasha7]

Sorry to hear that... Maybe you could try castor oil... I hear it works... You never know

[@AdonMobin]

by God this is the best video I've seen about this topic... oh I have watched many-a video on the topic. I love the no BS, laid back, let's have a chat over an unassuming dinner in my kitchen kind of vibe going on throughout the whole thing. Thank you !

[@wanheekim]

Hell yeah! Glad you liked that part :D

[@Slowzen9t]

This might help me a lot I’ve tried about 5 times to lose weight but I would only eat 1500 calories a day and last about 1 month then start binge eating again this helped me understand it’s all about the long run So I used the site and I’m around ~2100 calories a day . I’m gonna try this and stay consistent! Thank you so much

[@freeyourmind112358]

I used to do Intermittent fasting and it had a lot of good benefits. Now I make sure i eat a small bit of carbs and some fruit about an hour before the gym and it makes SO much difference. Training fasted made me really dig deep and build some mental endurance around fitness, but i can lift more, and run faster and farther when I've had a little snack beforehand

[@johnl1131]

I agree. If I don't eat some carb before a workout, I get light headed and feel like I'm going to pass out! lol

[@JukkaVirkkula]

Me too, every runner knows how important carbs are for performance.

[@patuutiesnufflegus4110]

​@johnl1131 I was looking for a comment like this. I wanna try intermittent fasting but often times early mornings and physical activity causes me to get cold sweats, purple lips, go pale, and I feel like I'm gonna shut down. 😢 maybe eating something an hour before will help, I've eaten maybe 15 minutes before going to the gym and I would still get that sick

[@cjnogodula]

As someone who's struggled with intermittent fasting the key is really to eat enough calories that can sustain you for the next day, so let's say you're doing a 16-8 or 18-6 fast make sure that your last meal during your eating period is a large meal, enough to sustain your long fasting period, also when he says to drink water, that advice is very underrated

[@richrogers2157]

That sounds good to me ,I get really empty the last few hours before I break the fast but I thought that was actually when your fast is burning fat. I’m probably wrong as I don’t know squat.

[@CursedWheelieBin]

You don’t need to fast in order to lose weight. So long as you’re in a caloric deficit your body will lose weight. Fast if it’s convenient for your schedule or whatever, but despite what some influencers out there claim it doesn’t directly affect weight loss. I’ve fasted loads. Every kind of fasting out there, including prolonged fasts for 72 hours. That’s not for weight loss though (despite shills out there claiming it is).

[@ace41367]

Great advice. I’ve gone through this process over last 15 months and it has dramatically reduced by fat levels at age 55. My big learning event was to reduce stress - can’t loose the belly fat without it ( and it also reduced the size of the butt - seriously). I eat once a day, saves so much time, makes life easier - you can eat whatever you want, but in moderation, but try to keep to good carbs, fats and protein whenever possible. Also found that doing some high intensity workout 1-2 times a week, helps me actually build a little muscle. And to accelerate fat loss, if you can walk for 30-45 mins a few times, this helps a ton. Great video, it works!

[@dannaa4532]

What did to reduce your butt? The stress or the fat loss? Im in the same situation

[@michaelzeng77]

1:22 For newbies out there, don't take rule 1 literally. I'm pretty sure that he meant burn those calories that surpass your BMR but don't burn 1600 kcalories if you eat 1500 kcal

[@jackhooper8877]

So glad I found your KZbin channel, im 19 years old and I love going out with my mates and when I’m going out most weekends it’s hard to keep my diet in line because I have that mindset of “ah it’s only for tonight” and I always tend to quit it. Thanks for giving me a different perspective of dieting. Keep up the vids 👊

[@wanheekim]

I was 19 and doing and thinking exactly that so I know what you mean ;)

[@agustami956]

Thank you for this. I have heard many of these messages before but I think the difference was the messenger. Thanks for being so natural, friendly and encouraging!

[@matzebraun]

Can confirm, lost 30 kg in 7 months due to fasting and what you say is SOOOOOO TRUE! THANK YOU for the great video!!!

[@yeobosayhello]

hey! could you give a little insight into what you had for your diet and what were the exercises you did? thanks in advance1 keep going :)

[@that_boi5551]

Fast 16 hours a day ( preferably at night when u sleep so u don't get hungry) eat normally while introducing healthier foods. Workout (HIIT is very good with IF) and be patient don't expect things to change in a month or so. Plan at the very least a 6 months schedule.

[@matzebraun]

I’m so sorry, I just saw your responses now. My first meal is around 12’o clock and since my wife cooks it can be anything but I only eat one mid-size plate. Next meal (no snacks or anything in between) would be around 6pm and I eat one wrap with 3 slices of ham, 3 slices of toast cheese, some tomato paste, around 100g of corn (can). I put it in the microwave so because I like warm meals and I like cheese 😅 I only drink water or black coffee. But for dinner I go for one glass of Coke Zero.

[@peggyd2070]

I love this. It shows me that an average person like me can do it, it is making the decision and taking things slowly. Watching influencers made me set a goal that is unrealistic for myself causing stress, shame and bingeing on my end. Thank you.

[@KeshArt]

Dude, your journey is inspiring 🙌

[@its__OVER]

Big Fan, Kesh ❤️

[@wanheekim]

Thank you Kesh!

[@euge888]

My dad is 67 years old and has trouble losing weight. We're afraid to suggest anything coz at this point it could do more harm than good. He gets hangry a lot too. Plus his medications and all... I'm telling you guys, you should work out or try to manage your weight and get that discipline as early as now, while you can.

[@ishaan4193]

Can you also make a video on your training routine, you’ve mentioned that you do full body workouts 3x a week and I’m rlly interested in knowing what exactly you do to build a decent amount of muscle mass

[@mahendrasingh-tn9ju]

This!!!

[@wanheekim]

Minimalist workouts are out! See the description for links :)

[@hans3331000]

I just have to say i have never seen a youtube video mimic my life so accurately and be so helpful. I wish your channel a lot of success and many thanks for your mindful advice. I really needed this

[@TheShelbinator3000]

Lots of really good info in here. I'll just say, FWIW, that my partner is a nutritional therapist and highly recommends against indefinite intermittent fasting. It definitely is effective if the goal is to lose weight/get lean but there are some side effects people should be aware of. You can do it for a couple weeks now and again or even a month as a mental challenge/to cut quicker to meet a goal, but indefinite fasting -- or fasting for months to years on end (decades for some men I know that haven't been eating breakfast since middle school) -- trains your metabolism to slow down (as if you're aging quickly -- something you really don't want heading into your 30s, 40s). You also may find, over time like I did, that fasting in the morning repeatedly can lead to blood sugar issues (chronic migraines for me), especially after drinking coffee on an empty stomach. Even just a 1/2 a cup of nonfat greek yogurt (protein) with a 1/2 a banana comes in at 100 calories. Eat before coffee. Workout. Next meal could be as late as 2p. Dinner by 7p. Break that "fast" by 7a the next morning. That's 12hrs without calories, which gets into fasting territory. So there's a balance to be struck without the bad longterm consequences of more restrictive intermittent fasting.

[@DrDeepstack]

Just out of interest, do you have any scientific article to back this up?

[@lhl]

I've done a fair amount of spelunking through the metabolic research over the years, and frankly, the studies I've found on long-term (say >8wks) TRE (time restricted eating) in healthy individuals is pretty thin, so I'd recommend people to take everything people (even those passing on credentialed 2nd-hand advice) have to say skeptically because IMO 1) the "science" isn't really isn't there. (If your partner has DOI references or has observed evidence via labs or RQ testing, feel free to share, I'd love to hear about it) and 2) there's so much bio-individuality that it's dumb to make such broad statements, especially when the flip side is that there's a fair number biohackers doing n=1 experiments w/ frequent labwork (Peter Attia et al), along with so much new research showing substantial short term health benefits from (especially) eTRF on such a wide range of cardio-metabolic markers. Here btw are a few of the relevant studies I'm aware of for those interested... doi: 10.1001/jamainternmed.2020.4153 - Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity - this was a recent (2020) UCSF 12wk n=116 study on overweight/obese individuals, but the interesting part is that body composition via DXA and metabolic rates via RQ were measured. In Supplement 3, eFigure 1 you can see that energy expenditure actually increased for the TRE group (while declining in the consistent meal timing group), which would seem to contradict the idea of lowered metabolism. (personally, I think that's an iffy idea anyway anyway - your metabolism is going to be much more affected by muscle mass/mitochondrial function - both of which is driven by resistance exercise training, and on appropriate endocrine markers (low fasting insulin, proper thyroid and sex hormone levels)). doi: 10.3390/nu14194216 - Intermittent Fasting-Short- and Long-Term Quality of Life, Fatigue, and Safety in Healthy Volunteers: A Prospective, Clinical Trial - this is a brand new (Oct 2022) study published, also 12wk, n=30 with healthy individuals. From labwork done (basically a CMP w/ some extras) no negative effects were observed, except IGF-1 was improved, as were QoL scores. The most interesting part of this study is that it's one of the few using *healthy* individuals. doi: 10.1249/MSS.0000000000002738 - this is longest study I know of (12 mo, n=34), although there are two other 12mo studies, NCT03533023 and NCT04465721 that should publish soon. Anyway, the abstract conclusion: "Our results suggest that long-term TRE combined with a resistance training program is feasible, safe, and effective in reducing inflammatory markers and risk factors related to cardiovascular and metabolic diseases." One thing to consider is that these are small studies and there is a huge amount of bio-individuality and a lot that we don't understand about human metabolism (or health in general). My general approach is that everyone should try what they want - keep doing the things that work and where they feel good doing it. Stop doing it if it stops working or they don't feel good doing it. If you like numbers, do the labs you want for yourself to help decide if it's good for you (whether it's just bloodwork, DXA, RQ, whatever). Almost all historical guidelines/nutritional advice has proven to be contingent, if not outright wrong/overturned over the past decades and it takes a long time (again, often decades) for new research to filter into scientific orthodoxy and then clinical practice, much less government guidelines...

[@indoex]

Just a side note: A slower metabolism = longer life. The more food you have to process the more toll it takes on your body in the long run. In most organism a slower metabolism means a longer a life.

[@TheShelbinator3000]

​ @TjalledenOuden No, just passing on a little info from an NTP, colored by my own experience. Again, FWIW. For anyone interested, I think this is something more common-sense than suggesting 9 months of strength/weight training on an empty stomach after 16hrs of fasting - that’s a far more radical suggestion. And unfortunately many men and women develop eating disorders because they never stop 16hr+ fasts. Remember that I’m not saying anything groundbreaking here. Breaking a 12 hour (6p - 6a, 7p - 7a, etc) lower-end "fast” with a small balanced break-fast (protein, fat, carbs) like a banana with greek yogurt, as my gf suggests, is a pretty safe way to protect your blood sugar and you brain. You don’t need a study to tell you that your cortisol spikes every morning, that coffee (esp. on an empty stomach) exacerbates blood sugar issues, or that in the AM a small rounded snack helps regulate both. Also common sense that couple hundred calories in the AM will lead to more productive and less dangerous workouts more routinely. It means a little more portion control in the PM but that’s a great lesson to learn in general. As for studies on decades of 16+hr fasting? I don't think there's much out there proving either. But from what I understand, it's generally more sensible to hover around 12hrs over years, decades. 12 may even be too much for those who wake up in the middle of the night or the morning, which is usually a blood sugar issue. And the poor sleep that comes with extremely long fasts isn't great for you either -- just another drawback. 16+ hrs of fasting certainly bears the burden of proof here and not the other way around. Balance is better.

[@TheShelbinator3000]

@@indoex Tortoises live a long time, sure, but none of us really want to enter our tortoise years any earlier than we have to lol... or live like a tortoise, work out like a tortoise, and so on. A bit too philosophical to get into longevity of life vs. quality of life, so will just leave it at that.

[@panagiotislepelis8177]

I think people overcomplicate things. I just counted calories for about a month and once i had a rough idea of how many calories were in the foods i usually ate i stopped counting and calculated it roughly in my head from then on. I lift 2-3 times a week and i did some extra walking or cardio. I also don't drink and when i went out i opted for something light and not too calorie dense. That's about it.

[@jakedavey5211]

Hundred percent. People blame genetics way too often. It doesn’t matter if you eat healthy or unhealthy food as well. As long as you have a low calorie diet you will lose weight

[@avatar098]

I used to do “body transformation” cycles where I would only diet and exercise like once a year and the rest I just fall back on old habits and completely erase any progress I’ve made. Took a new approach 2 months ago. First started exercising. Didn’t worry about my food, just kept that the same. After a couple of weeks, then I started choosing healthier alternatives and tried paying attention to WHAT I was eating. Then a couple of weeks later, started to meal prep. Can’t “make a mistake” if you already have your meals laid out for you. Anything that goes outside of that, I’m more conscientious of. I have no end date, but I did set goals for myself. Currently trying to run a half marathon. Lost a good deal of fat and gained some lean muscle. This isn’t a “body transformation” anymore. This is my new life.

[@wanheekim]

Yes brother!

[@hhouseofballoons]

ive been wanting to try this approach but wasn't sure if it would make a difference. thanks man 🙏

[@KristianH1986]

Good advice here. I’d like to add some things; 1. Combine a caloric deficit with the ketogenic diet to specifically target fat stores for a much quicker weight loss. Simply eating at a caloric deficit but a high carb diet will spike insulin and the body won’t tap into those fat stores like a keto diet will. Keto turbo charges weight loss especially combined with intermittent fasting. 2. If you’re the type of person that always skips breakfast then intermittent fasting is PERFECT for you. Start out at an 16:8 ratio then once you’re used to It you can up the ratio to 18:6 or even 20:4 I started intermittent fasting at a 20:4 ratio on 1st January this year and as of today 13/02/2022 I’ve lost 31.2lbs in just 6 weeks. Yes some of this was water weight I’m aware of this, but after week 2 I’ve been losing around 4-5 lbs consistently each week. Good luck everyone 🎉

[@tomdumay3885]

Excellent video. Your observations are exactly what I've had to figure out on my own over time. You have to eat to lose weight, you can't restrict yourself from carbs as it will end up manifesting in running out of gas when working out. Also, you nailed it on the amount of stress involved with making dietary decisions on what to eat!!! Great practical knowledge you've shared here and hope others find it.

[@giannaspadafino4507]

U hit amazing points bro. Been following this exact advice for about 6 years and it really is a life style change. Keep it up!

[@ms.indigolotus4001]

You know what I think causes sudden weight gain? It's when a person suddenly stops getting on the scale to keep track. I check in the morning, before breakfast. It helps me set my calories deficit for the day. I use a BMI app to find out my calories goal, so I stay consistent and able to make the proper calorie measurements, especially after a holiday or a celebration meal.

[@philbennett1908]

Hey, just wanted to say ‘thank you’. Great video! You have wisdom and make a lot of sense. Love the expression ‘lower the stress, up the understanding’ which I think nails the core problem for most people.

[@sillyGMER]

Hello !! I randomly found ur videos on my timeline and 1st off u look great !! I applaud ur consistency and honesty when it comes to how u achieved ur body . Very straight forward and to the point . No gimmicks, no bs, nothing crazy becuz I also have a slightly busy life and cannot workout out more than 3-4 days a week so this has been very inspiring to see . Thank u for sharing :)

[@wanheekim]

Thank you so much!

[@graceababan]

Thank you for affirming the path I'm starting right now. I've been overweight all my life and all diets I've tried failed... it gets more serious when you hit your 30s, body complications starts to make it difficult to function. That being said I think very important to have a clear mindset of reminding yourself why you're doing what you're doing. I know of a lot of "skinny" people who are getting praised for being slim but then they tell you they actually have high cholesterol or they get tired very easily. My goal is to have a strong body who doesn't easily get sick and a body that gets things done for me and the people around me. Have your annual checkups you guys! Subbing btw! I love this kind of content.

[@ianmichael3912]

You are really the GOAT dude, finally a channel thats very relatable

[@wanheekim]

Wow thanks Ian. Glad you can relate :)

[@dixitmanani9925]

This is the single best video on Diet!! No BS, just straight up results!!

[@bastianvalero4612]

Hey man! I've been applying some of these points for years and have worked perfectly, this video would've helped a lot back then cuz I tried a lot of things, so if ppl are just starting to make changes, stick to this man's points, they're great!

[@wanheekim]

Thanks for your kind words sir

[@allthingsiro]

If you also get in tune with how foods make you feel, you find healthy foods (protein, veggies & fruit) make you feel better & the processed ones really tired & sluggish. This has helped me make better decisions.

[@EvenYaMumLagz33]

Definitely earned a sub with this one ❤ love the calm, concise info. Nothing new, just digestible good info

[@wanheekim]

Thanks!

[@kjeeb]

Just wanted to say this video resonated a lot with me. As someone who mostly wants to feel better and just be lean, I relate to your approach a lot. I've been intermittent fasting for over a year but exercise wasn't a big part and neither was consistency on caloric restriction. Going forward, I'm definitely going to apply what I've learned from here. Thanks!

[@lucasvarley9764]

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

[@kaylaluther129]

Honestly the best and most genuine video I have seen on the matter. Thank you for taking the time to share!

[@mandandi]

Keep on going dude. I did this 13 years ago and went from size 34'' waist to 32'' in one month. Then I stopped. Gained more fat around the gut but kept the same weight, give or take a couple of kgs every so often. 3 months ago, I started calisthenics with hanging, never done it before...ever. Now I can hold a few hangs or a few seconds longer each week, and swing around. Progress. I plan to keep gong. Diet is ok so far, quite healthy, but I throw in fast food here and there. Mostly I cook at home, bake breads even. All healthy - seeds, cacao, eggs, coconut oil, non-wheat bakes. I am so motivated I don't see myself stopping. I do intermittent fasting too, for years, probably kept my weight where it is. Just need to build some muscle, and lose the rest of the fat, which is half-gone already by the way. Try supplementing with natural plants like pine pollen, butea superba, tongat ali.

[@wanheekim]

I see tongat ali. I approve. And thank you sir I will keep your words in mind.

[@sicparvismagna9110]

Can I like this video twice ? Because the beginning of this video was great

[@koosem3220]

Mad respect bro, you dropped tons of knowledge, and loved the style of this video

[@wanheekim]

Thank you!

[@Eyan-]

The first seconds of the video absolutely described me. I’m on the binge portion right now but trying to get back to exercising

[@evilpanther990]

I’ve been on the binge part for the past 5 years trust me go back to the gym I’m starting all over again

[@Eyan-]

@@evilpanther990 I did go back and now I’m on the crash again. I’m going to force myself not to go through the binge

[@evilpanther990]

@@Eyan- you got this 💪🏻

[@eriq12402]

It's the first time I heard someone said the term decision fatigue. It literally speaks to my soul.

[@wanheekim]

Exactly!

[@dylan12villen]

Definitely helps me change my perspective on Bs I’ve learned from in the gym convos and fo-advice.. thanks man!

[@CristianHernandez-jz4ed]

Great video with a great message. Not enough people realize it's part mental and part physical. It's a journey and it can be hard at first but if you discipline yourself and take full responsibility for your actions, there's nothing stopping you from achieving it.

[@josephdavis3472]

You've done a great job on this. This compresses years of dieting knowledge into just a few minutes. I knew much of it, but it's refreshing to see how reliable the information provided is. Additionally, you did a great job of not overemphasizing any given point. Kudos bro.

[@soniq080808]

I cannot explain how helpful this video was !!! I have been on and off the wagon wheel for a while and experienced the same things as you! I sorta had everything down right the same as you! I'm glad I found someone else that is doing something similar and had the same thoughts.. hope you stay healthy and strong 💪🏽🙂

[@tomrensen6467]

What really helped for me was learning to be more mindful and conscious about my food intake. I am an emotion eater, i tend to go for comfort food when stressed/sad/angry, but food also played a big role in happy and positive scenario's, like in social events, movie night, parties and the like. I started using a food diary app in order to register everything that i consumed on a day and it helped me become much more aware of my eating habits and snacking patterns. Becoming more aware of what I chose to eat and when helped me get more in sync with my body, my feelings of hunger or cravings and emotional state. It enabled me to make more conscious decisions about what I consume, and allowed me to actively enjoy the choices I make. After a while, I started to include basic calory counting in this activity and started losing weight. This change felt so much more maintainable because instead of a diet, it became more of a lifestyle.

[@Natural_Order]

5'-11" and currently sitting at 165 but still have that stubborn belly fat! Thanks for the info. I didn't realize my defecit was too much too quick and I lost a bit of muscle. Going to eat a little more protein and weight train again to see how that goes.

[@garnster]

i could not have said it better. You nailed it. Keep it simple and stick to it. Live healthier, live longer.

[@amroradwan5143]

Thank you for this. Randomly came across this and I love everything you shared. I come from the yo yo, restrict your life diet. I’m following this already but watching your video really motivates me and helps me fine tune what I’m doing. Sustainable and enjoyable is key.

[@anja3221]

how are you doing now? :)

[@drblitz3092]

Find a phrase that works for and repeat it. When I don’t feel like doing something I just say “the best time is now” and it immediately brings momentum to my psyche and I go do it

[@natz9298]

Just want to say thanks man for this video - you sound like a knowledgeable friend talking to me. So real and genuine speaking facts without the confusion. I'm going to put a plan into action and continue my pursuit to lean ness. 👏🏾👏🏾👏🏾

[@wanheekim]

Hey thank you. Comments like this are my fav!

[@gracepoulsen4647]

Super refreshing advice. Just an honest, realistic and constructive take on weight loss. Needed this. Thank you, sir!

[@CarlTingström]

Intermittent fasting / Calorie Deficit. Lift Weights. Do walks. done

[@alekdaniels]

Dude I needed to see this. The cycle you just outlines is EXACTLY what I go through time and time again. I sometimes even vomit on purpose just to eliminate the guilt after having eaten so much. And the defeatist justification of "fuck it. I'll just enjoy life. I don't care about how I look" and proceeding to not leave the house because I actually care about how I look--it is a vicious cycle that adds more and more weight on my body. I work as a freelance analyst so I can choose not to go out. Since I'm stuck at home, I don't get to move a lot and so I burn less calories, get fatter, and miserable. This is not a diss to people who are happy being fat. But for me, I am not happy and I can't socialize with people because of how shameful I am of my body. I need to get better at this. Thanks, man.

[@MayowaSensei]

I’m so happy because I naturally discovered everything you mentioned and have been living my life in this way and I’m super happy and feeling great. It’s only been three weeks but other people are noticing the difference and I feel fantastic. Cheers to you thank you so much for being so straightforward

[@joeparker6961]

Man. I LOVED this video, so much, for so many reasons. The conversational tone throughout makes it so engaging

[@everythingisfine9988]

Happy I've found your channel. I've been doing something similar for over a year now, and have had amazing results. Life stuff happens and you fall off the horse. Nice to know there's a show I can look at that can motivate me to get back on 👍 Question, I've been leaning into quinoa as a rice substitute, I'm noticing a better result. Do you think it would work well with Korean food? Not sure if you've tested that out or not. Korean food is so healthy, except for the rice & and that awesome fried chicken haha

[@wanheekim]

Hey man! As a korean, giving up rice is like.. giving up our soul. Simply cannot be done. lol. I prefer to eat less rice but quinoa just doesn't do it for me :)

[@Thatwasianboii]

What I like about this video is that it makes achieving our desired body realistic. We know that diet is the most integral factor to achieving whatever kind of body we desire. Establishing a good diet will make lifestyle so much more enjoyable. I also really like how you say to basically stop obsessing. That right there was my biggest flaw. Now looking at diet as dynamic, not really obsessing/stressing makes life so much more enjoyable. Good stuff!

[@johnnyjay]

THANK YOU for finally saying that obsessing over protein ruins the enjoyment of food. There are literally thousands of videos out there where fitness influencers will say "just try to eat 1g of protein per pound of body weight" as if that's an easy thing to do. As a formerly 200lb guy, trying to get 200g of protein while also being in a deficit is nearly IMPOSSIBLE unless every meal is 3 chicken breasts and a scoop of protein.

[@wanheekim]

Exactly man! I filmed a rant about this actually lol

[@novami7882]

The caloric deficit rule isn't that simple. Dr. Layne Norton talks about this on Andrew Hubbermans podcast. Calories-in are difficult to track because food labels can have up to 20 % error, not all energy in food is metabolisable, some people are more efficient in extracting energy from fiber than others, fitness watches are can have error rate in tracking energy expendature 20-90 %. Counting calories still makes sense, but there's more to it than people realize. I recommend watching that episode, all the informations are legit

[@SquaboG]

Currently following your guide. Thanks for making these goals realistic.

[@wanheekim]

Yes!!! I want you to succeed man.

[@CursedWheelieBin]

That’s up to you mate. You’re the one buying the food, cooking the meals, weighing your food, logging your calories, weighing yourself etc. You are the one who makes it realistic, not some nice guy on the internet

[@willjack6725]

Best Honest Clear And easiest to consume advice ever! This video needs more views and more attention. Thank you 🙏

[@888lvs]

i have an eating disorder but i really want to enjoy food and i'm trying to understand that i deserve to eat no matter what, i'm gonna try to increasy my intake a little bit each week and i hope it works :) tysm for this video

[@cicerohellmann]

A very sober, chill explanation. You can go deep into a lot of the science of what he said but you can also chill in the ideas and go for them as it is explained

[@srconrad]

Just discovered your channel tonight. Excellent content. I’ll be watching. I got serious in April about getting in shape and I’ve been working out with weights and doing cardio on the elliptical consistently since then as well as eating at a calorie deficit. I’m 59 and I’ve lost a little over 20 pounds down to 175 lbs which I hadn’t been at in 30+ years. Been stuck at this weight for a couple months now. I can see I need to lose at least another 10 pounds. I’m at 22% body fat according to my scale. I know that’s not necessarily accurate but I’d like to get down to about 15% body fat. Oh, and I had a heart attack in July, 2021. That’s a good motivator. I used to be on the cheeseburger diet but now only have one about once a month on average. Mostly eat chicken breast and salmon now with the occasional filet mignon. I have to admit that your Asian food looked amazing and I might need to add more of that to my diet. Maybe you could give us some recipes.

[@hinocenciopaulo]

I was so obsessed to improve my body that I didn't realize that to get where I wanna I needed first to learn how to improve my mind. Thanks for the video.

[@PovertyPear]

I relate too much to this... Atm in the regret face after a social night binge. Hope I can stick to my health plan after today's health scare.

[@wanheekim]

You can. And make sure you don't go too far into the guilt. That sends you further down

[@rustneversleeps85]

Good points, I can especially relate to decision fatigue. Another thing to possibly consider is cortisol levels and how going on any diet will make your body try to save calories overtime. So if you're doing calorie restriction or fasting, it's a good idea to break that every 4 days or so in order for the metabolism not to adapt to the calorie restriction.

[@Jachmecd]

Hey dude! Just wanted to let you know: amazing video, I have been having a hard time getting my "dieting" together because there is so much bullshit out there. But I feel you summarize everything perfectly fine, and you offer a solution that is actually sincere and feasable in a consistent matter. Definitely subscribing! Chears!

[@wanheekim]

Thank you. Glad you felt the sincerity ;)

[@VEVODeVon]

This is THE most clear video on how to lose weight I have ever seen in My life. Been through all this and know it works IF you can stick to it.

[@shabebelu1739]

I work out first thing in the morning at 6AM so I feel like I have to eat breakfast afterwards. I think I'm gonna opt for fasting over dinner instead of breakfast. Or maybe just force my self to fast in the morning for a couple weeks until I adjust to it. Holidays are a perfect time for this when you have time off from work and can mentally torture yourself while you adjust.

[@popcornto6032]

Just have a Protein Shake after your workout and skip breakfast.

[@amonbeck]

I would eat 45 min after or before working out. Before if you’re trying to build strength and you need energy to do harder workouts. After if you’re trying to build bulk muscle so that your body has something to build with. BUT! You could do a breakfast/dinner split. That’s still enough time between meals to get the benefits of fasting. 8hrs is the minimum I’ve read. I wouldn’t workout heavy and not eat. You’re going to tank and you’ll suffer mentally and physically trying to get work done for the rest of the day. The kind of fasting he does is 16:8, but there are so many other types you can consider, especially if you’re working out in the morning instead of mid-day or night. The most important thing is to allow time between meals and to eat within the calories you need to build the figure you want.

[@lexie8516]

Such a great video. Started my journey and this is exactly how I picture my lifestyle beyond reaching my goal. My eating habits have become sooo much better. I don't feel like im punishing myself and this has been great for helping me maintain discipline. Thanks for this!!!

[@Whatsthe_dill]

I fast for 48-72 hours then eat 1,200 calories while working out and its all low fat low carbs and low sugars and i have dropped almost 15 lbs in 3 weeks. Never going back to binge eating

[@RisingFlag100]

I believe you are going much more extreme than necessary. I lost 50 IBS at a 1700 calorie intake/out of 2700, just by doing that. Fasting and eating only 1200 calories will deteriorate muscle and hurt you.

[@fairyring666]

have fun with the hair loss and tooth decay!

[@relentlesseducator]

That ain’t sustainable

[@chriswilson1968]

Never go under 1800 calories

[@kaustuvakumarsahu3933]

What do you eat