Master the Art of Fat Loss: The 4 habits you need to know to lose weight
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- Опубліковано 1 чер 2024
- Every day in every way become better and better at living your full potential. Become a Mindvalley Member today 👉go.mindvalley.com/r7NyKET8
Are you tired of sifting through conflicting information about fat loss?
Jelena Lakic, body recomposition specialist and longevity-centric coach, is here to help. simplify the topic and give you the information you need to reach your goals.
In this stage talk from Mindvalley University, Jelena delves into her Fat Loss Forever formula, breaking down the 4 habits for lifelong fat balance.
By the end of the video, you'll have a clear understanding of how to achieve your desired body fat and muscle mass levels.
Jelena's approach is based on the science of fat loss, hypertrophy, and attractiveness, making it a reliable source of information for anyone looking to improve their health, performance, and aesthetics.
Every day in every way become better and better at living your full potential. Become a Mindvalley Member today 👉go.mindvalley.com/r7NyKET8
Take aways :
•Eat in a calorie deficit/ add more protein stay away from lots of sugars I.e crabs in your diet
•Intermittent fasting ( stop eating between hours 5-8pm
•walk 20-30 min a day or do 10x/ ( HITT workouts like resistance training
Rest
Repeat 5-6 days a week
walking 20-30 min a day ?? More like walk 60-90 min a day. You will not burn anything with those 20 min.
I don't eat crabs anyway
Yes definitely not mall pace walking. I’ve walked 20-30 with a speed of 1.5-2.3 on hills and never just on flat land. I managed to lose 1.5 pounds a week just by walking.. but I did that 7 days a week.. my strides were longer I was walking faster each week. my mother who’s in her late 60’s lost 45 pounds just by walking. It sounds so simple.. but it works.
Carbs are your FUEL people, you cannot just cut them off. Sugar is fuel for your BRAIN. You do not cut this off either! I am a cyclist and always fighting this. But... regular AEROBIC activity: that means cycling - not racing on a bike!; faster walking but not running - because your pace jumps too fast and too high to burn fat!, endurance training, weight lifting training. No big calorie deficits, no "diets", no huge amount of proteins, because proteins make inflammations in your body!!. And I cannot emphasize enough: SLEEEP!!!
@@saskaboh26 I agree. Everyone’s lifestyle and body is different.. and finding what works for you is necessary. I struggled with weight gain and a high carb and high sugar diet isn’t good for me.. limiting my carb and sugar intake is necessary for weight loss. I still use honey .. and naturals carbs like veggies.
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ua-cam.com/users/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
Controlling appetite is the most important thing which nobody talks about it!
Don't be afraid of fear because it sharpens you,it challenges you ,it makes you stronger.and when you run away from fear ,you also run away from the opportunity to be your best possible self.
Don't let fear hold you back. 💯❤❤❤
One of the best talk about fat loss in the youtube.
I get hungry from watching videos about fat loss.. but they are so addictive, i can't stop :)
Excellent explanation and presentation! Not seen such an explicit and simple explanation! Thank you so much!!!
Cutting what you eat and when you eat it are both needed
Lifestyle change is needed not fad diet
Exercise is second in importance to foods
Walking is very important and can be done in small doses adding up to 10,000 steps daily easily
Weight training is needed to strengthen you body muscles and bone for health and weight control.
Start today with study, a walk and some food limit.
Final note you are not your body. You run your body, it is an animal. You have to control the animal and train it or it will ruin your life.
💯💯💯💯📌📌📌📌
Absolutely!!
I have never thought of it like that but you are so correct
🙏🏾💯💯💚💚
Hi Jelena, I watched your video and loved it! I find it so inspiring and motivating!
This is what most women experience: Fear of eating and low-calorie diets, especially around the age of menopause, a serious mistake....
Thank you so much!
Best wishes
Dont target 10000 steps from start. Start with 10 mins of walking and gradually increase it.
You can do it 🎉
How much time does it take to walk 10k steps ( average speed) ?
@Saurav Basu , About an hour and a half, 90 minutes. At least for me any way. I walk 120 steps per minute. So it takes me 84 minutes, an hour and 24 minutes.
So am I to understand from her case studies at the end that these clients are only eating between 800 or 1100 calories a day? I always have been told not to eat under 1200 cal a day?
Outstanding … thank you and God bless you. Davide
Most powerful video eliminating a lot of misconceptions! So glad I came across this.
Excellent talk. Very motivating. I will give a try immediately.
Well Done !
Inspirational to all !
Excellent , your explanation is very easy to understand, thanks for your time and effort to get us more healthy
I’m really looking forward to expressing myself on the dance floor AGAIN! Latin Cha Cha, Rhumba, Paso Doble etc!
Thank you so much for the video.
that was really amazing information , thanks a lot. very detailed information given....
During my teenage years, I played sports, especially cardio, then combined cardio with strength training. Now that I am 50, I feel like I am 30 in terms of my shape and figure. The reason is that physical activity keeps me in shape
Thanks a lot, very helpful!
Superb tools and you knowledge is superb 👍👍
6 month back I followed a crash diet from UA-cam. Lost 25 kg in 30 days. Everybody said I'll regain my weight back but it didn't happen. I was 95 kg and today after 6 months I'm 65.
Now all I do is take care of my diet and exercise 5 days a week. Don't buy any paid course, supplement or anything else to lose weight. I did it all naturally.
What crash diet could u plz explain?
Please post your diet details
What diet did you go on please let us know
Are you serious? That’s impossible to lose 25 kg in a month ? Do you mean Ib instead of KG? That’s crazy, can you explain the diet, what did you do exactly
How 🤔
Calories are way too low -- unsustainable. Otherwise good talk. Also, I would emphasize strength training over walking 8f you need 100 mins/day for 10000 steps, you could trade 4 x 45 minute weight training sessions and get way better long term results.
That last case ,only 800 kcal a day. 🥴 Her clients are anorexic,they are not representativ examples.
I've lost 8 kg in 8 weeks this year and am so much healthier. I cut out most processed food and started exercising 5 days a week in HR zone 2. Simple and easy.
I have done this for 3 consecutive years in 6 months. But gained back in subsequent 3 months. Stopped reducing weight for last 2 years.
Weights loss is not permanent in my case .
@@abhisheksinha3704 consistency is key. If you return to the old ways weight will return
@@st4331 😁😁Now I am consistent with my weight not loosing any further.
@Abhishek Sinha che k out Heff Novicks video on calorie density. Based on unbiased scientific evidence and data, too, and it works. It's on you tube
@@abhisheksinha3704 the body needs variety of workouts and a challenge. Add weights. Light but high reps until you can't anymore. Choose 3 exercises with weights and rotate through circuits..maybe upper body Next day Choose another 3 exercises with weights to do circuits lower body. Keep alternating and going until your muscles can't any more, as it gets easier increase weights. The body needs to be pushed.
Very informative thanks.
Awesome! Very inspirational.
Amazing content for overall health, not just fat loss.
Thank you for your lnformation. Motivating, clear🦋 l just missed lnformation about Cortisol-levels (my input) - hope it is helpful🌼
When I was lifting weight in my 20s it only gave me more definition and not more bulk. I can attest to the accuracy of this.
Not for everyone. When I was in my 20’s I got very big lifting but still retained fat. That’s why weight loss is such a difficult process to figure out.
I wonder if the bulk would come from eating in excess?
@@wesleyturner1979 then you were lifting to heavy and possibly too few reps...low weight and high reps creates a lean body..it can't not create a lean body
@@jonathonryback6723 if you write what you eat during the day you'd be surprised at how much extra stuff you eat ( not you personally, the royal you)
That´s because you didn´t eat in an caloric surplus. If you want to built serious muscle mass you have to eat waaay more like 3000-3500 calories a day.
I love this accent. ♥️
amazing ma'am i just really liked your way.. you explained everything with detail.. i really loved it.. thank you so so much and a lot of love from planet ayurveda thanks for sharing such information its useful and fruitful
great info!!
This was wonderful thank you
Great information - thank you!
Thanks
This was divine! Thank you ☺️ 🙇🏾♀️❤️
Not Devine… just biology and common sense
Thank you for this information! That explains inflammation - increase in size... Makes sense now how eating white flour and sugar makes my weight go up 3-5 lbs overnight.
yes, my metabolism!!! I need to go back to weight lifting.
Thank you for the video. What is 10X ?
really insightful thank god i came across this video , and a hello from india.....❣❣❣
ONLY 15 minutes a day!!!! It's EASY!!!!!! (Small print: 10 000 steps a day takes upwards of an hour - EVERY SINGLE DAY) Please stop telling people how "easy" it is. It is not. It is a daily, lifelong commitment. Simple maybe, not easy.
I think 15min was for resistance training only, not walking as an exercise
Definitely not easy
It's as simple as making a decision for your own health because you understand how much of a difference it makes and how walking is a simple activity that doesn't require complicated prerequisites or equipment...it's a commitment to yourself. The path of least resistance is the natural path of the human being.
And it is because our everyday lives have become progressively anti-physiological that we don't realize it.
In this particular place, it requires understanding and committed effort! Thank you Jani for your comment.
Yes
Yeah keep thinking that way and it never gets easy 🙄
When is comes to calories, it’s important to note that natural whole food creates a healthy hormonal response, processed food does the opposite. So caloric intake is mostly impacted by the type of food you eat. This is explained in the book The Obesity Code.
I’m not worried about bulking up, my problem is MAINTENANCE.
Sorry what you mean when you say 10x? Thanks for the useful information.
Great talk. Just wish the slides were better designed.
Love your videos!.. But i would like to share an experience on these videos.
I lost 14 kgs weight. Just weight loss. Fat and muscle loss. Became really weak. But i was happy with what i ate. Then i started strength training, restricting my calories, and also focussing too much on protein. I ate whatever had protein rather than what i want to eat. I tried intermittent fasting and pure protein meals too.
I think i developed more of a body Dysmorphia by doing all this. I have some belly fat . But I'm slim. Its just my genetics. I suffered from constipation as well as gastroenteritis doing fasting and focussing too much on protein.
Now I've decided not to let these vids influence me too much.
ITS OK NOT TO HAVE A FLAT BELLY.
I just focus on enjoying what I'm eating and making sure it's healthy. And getting in that daily exercise.
No hate here. But these vids do make a lot of impact on ppl
Most of these videos also act like it is some sort of rocket science to lose weight, and everybody comes up with it's own diet. If you want to lose weight the basics are to make sure you get some excersize to keep your muscles (not burn them off in the weight loss) and improve your energy use during the day, and eat in a healthy balanced way. Cutting out carbs for example is horrible. It doesn't matter how many times a day you eat, or you don't need to eat specific things. You need to figure out what fits you. Just remember alcohol, sugar and saturated fatty acids are bad for you, a moderat amounth is ok, to much will make you unhealthy. You need protein, carbs, fat, fiber, etc. to be healthy. Don't eat to much and don't eat to little. It also helps a lot to get a good night rest every day.
So basicly eat healthy and balanced, excersize a few times a week and get those hours of sleep and it will work wonders for your health.
The most important thing is that you will make habbit changes. A crash diet will make you a yo-yo in bad health.
I looked criticaly at my diet, took out most of the bad stuff, started doing resistance training and some weekly running. I am nearing the 25kg weight loss. On top of that i am fitter than ever.
I agree that portion control is more important than not eating particular things. God has made us those things for a purpose, so be it. Eat what you like, but within a limit. Eat what we used to eat when we are kids [ I am of 47, so with that reference]; because that eliminates so many bad diet habits [ high carb foods as well as foods with bad fat]. I am not much in to strength training, but walking 30-35 minutes a day for at least 6 days a week is rule. I am doing fair for my age, almost 10 percent over weight; but I am fine with it.
It's an industry
Her walking around in those high heels...
Heels do make you look slimmer. She looks very fit. 👍🏻
What did she suggest about resistance training ?
How can I connect with this coach for a personalized program
Lots of good information here but...daily calorie restriction does not work long term, it starves the body into reduced resting metabolic rate (RMR). Read e.g. Dr. Jason Fung's books.
What’s the workout program she speaks of ?
Great improvement with your clients: however, that low calorie they are both starving!
Please ma'am, what is the meaning of tenis exercise is it table tenis?
Movement = Good quality life 👌
What is the name of the resistance training? Ten X?
Sono entusiasta di condividere la mia esperienza con il metodo di perdita di peso FESPA! Ha davvero trasformato la mia vita e mi ha dato una nuova prospettiva di salute e felicità. La parte migliore è che non devo sacrificare il mio godimento dei carboidrati o la mia felicità per raggiungere i miei obiettivi di perdita di peso: si tratta solo di trovare l'equilibrio e godermi le attività fisiche che amo! Il metodo FESPA è stato un punto di svolta per me.
La tua esperienza con il metodo di perdita di peso FESPA è davvero stimolante! È incredibile sentire come questo programma abbia trasformato la tua vita e ti abbia dato un rinnovato senso di salute e felicità. Il fatto che tu possa ancora goderti i carboidrati e le attività fisiche che ami mentre raggiungi i tuoi obiettivi di perdita di peso è fantastico. Trovare l'equilibrio è fondamentale e sembra che il metodo FESPA ti abbia aiutato a raggiungere proprio questo. Continuate così!
Are we condoning low calorie diets? I'm very confused by this video. She says to not eat low calorie but then she goes to the part of this video where she is showing her clients eating extremely low calorie diets. She says that she increased the calories for the person that was afraid of food but only to 1,300 a day... That is the bare minimum a woman should be eating especially while adding activity. Also, 800 calories a day is anorexic. A woman with that kind of activity should be eating anywhere from 1,800 to 2,200 calories. With an exercise deficit and watching what you eat you will still lose weight. She talks about preserving your muscle but then you're not feeding your muscle. Please someone help me understand this. I really hope I just misunderstood.
True,cannot support this...
exactlyl!!!!in order to preserving your muscle , you have to feeding.
When you finish dieting you will gain every fat and weight back.
Do not diet. Change your lifestyle by eating organic food. High volume, protein rich. Do not be a couch potatoe
ua-cam.com/video/zNLPwIIdzwM/v-deo.html
Topic is FAT LOSS not Weight Loss.
Loose fat and but maintain or increase Lean Mass.
Does anybody know what the training is that She’s is takling about? Can you write it so I Can find out what it is😊
great outfit 🔥
Did she say who she is or where her info can be found? Maybe I missed it…
what is tenix exercise?
Get all your good calories in shorter time, I found intermittent fasting I end at 8p and eat at about 1030-11a, good foodstuffs! 🥗 soup 🍜 greens powder drink.
Yup, small feeding window, give up sugar, starchy carbs and anything processed. Stop obsessing over food; do not use it as a reward or emotional crutch, and the results will be empowering.
I think a carb unit is more in tune with the modern health unit ... not the calorie unit which applies to machine energy!
Eat less, move more…sleep better… I just saved you 30 minutes.
does anyone knows that is the 15 min training program she mentions in her presentation?
10x
You can get it on Mindvalley
I want to hire you as my pt..❤
10x machine or workout routine?
I don't know what is 10x. Some help?
what ab tintermittent fasting ?
What if you are 69/70 years pld, can you still do the same amount?
I am confused, on one hand she says that if you try to lose your weight thought calorie deficit you will also lose like 40% muscle mass, but later on she says that if you are in a 500 calorie deficit a day, after 1 month you will lose 2kg of fat *only*- no muscle loss.
Does she mean to be in a calorie deficit and also be working out?
What is the secret of losing fat only through calorie deficit, is it doable?
Thanks to any and all who read this and replied 🙏
A 500 calorie deficit means eating 500 less calories than the total calories you burn in a day.
Ex 1. I burn 2000 calorie a day but will eat 1500 calories that day.
Ex 2 Or if I work out by lifting or resistance training and burn 2300 calories that day I will eat 1800 calories that day.
If you only do the first example (no workout) you will not gain muscle and actually lose muscle.
If you do the second example you will gain muscle and actually train your body to burn fat.
ALSO I forgot to mention in order to lose FAT and not just muscle for either example *you have to get enough protein* according to those calculations. Protein heavy diets will also keep you more satiated so you feel less hungry throughout the day which helps you keep your deficit going.
The client examples are on a 1100kcal diet/day? Is that not exceptionally low?
That's what I was thinking too. They are starving, so no wonder they are losing weight. One of them was eating 800 calories a day.
Omg same concern. 800-1200 cals? That ain’t right…
The risk is metabolism goes on starvation mode for survival and lowers the BMR. Therefore yes you will lose weight but if you get back to 1800 calories which is normal calories per day for a woman, after your goal is reached you will gain all the weight back +more because your body has registered your new BMR is 1000 calories not 1500 calories as it used to be. Perfect yo-yo dieting method. Not sustainable and discouraging for sure. The calorie deficit must be not below the BMR. Let's say if your BMR is 1500 cal/day and normal calories per day needed is 1800, your calorie deficit must not be more than 300 calories.
Yes it is and I don't believe it for a second they are eating that little and that anyone in their right mind would recommend calories that low. I am 5'3 and when I lose weight eating 1500 calories a day, the weight literally falls off me.
Yes it is exceptionally low, and can be dangerously low. No way i would attempt that.
I am exercising, lifting weights, a bit of cardio (40 min/3 days a wk). I eat clean, I have muscle mass.. I continue lifting, I am so sore and so tired. It's frustrating. Nothing is getting smaller here, there is no loss. I really need to lose body fat.
Same with me... I am tired and still no weight loss
@@daftmeme1081 Have you tried fasting? You may also be over-training. Maybe you need to let up on workouts and sleep more? How is your water intake? I highly recommend any of Sten Ekberg's videos on fasting and fat loss here on youtube.
First 2-3 months in the gym, you will not be sure what is happening, you are too weak. You workout barely makes u sweat. Keep at it and keep adding more weight to each routine. In 5 months you will see the changes, you will gain strength. I started with ability to do 0 pull ups and after 5 months could do 5 at a time. In 8 months I do 8 at a time and a set of 5 daily (tshirt size went u aAdd cardio LISS for 15 mins at the end of the workout. Good luck!! Keep at it!! Do a routine like jeff nippards - push pull legs!!!
Try fasting and try to not stress out about it bc stress can store fat too.
Have your thyroid checked if you haven’t already. Thyroid imbalance can make it very difficult for your body to break down calories.
Wow, this is so basic and trivial. It is ashame that anybody wastes time listing to this.
Too much of fat loss after a certain age takes the charm out of the face too
A question please..
How much time and effort it takes to regrow a muscle lost due to injury or inactivity
Lots of variables; age, physical fitness, all muscles are not the same etc.
Let me know when y'all figure in factors such as thyroid disease, depression, genetics, etc. Nothing is simple esp in older years.
She has a South African accent 🇿🇦😁
Thank you very much for this video. We need to translate into U.S. measurements.
😂😂😂
Or 10X wht is it n why to do n how
what is 10X training?
What are the results like for a 300lb person. The examples provided were not overweight.
I agree it wd have been informative to see how the 4 simple habits play out with someone who is obese-who, after all have the most need for a fat loss routine.
My guess is that the 4 simple habits wd have to become more complicated in order to address dysregulated carbohydrate metabolism and insulin resistance. I’m my opinion anyone with significant fat to lose simply must learn to manipulate insulin to favour muscle building and fat loss. But for those who are relatively young and normal weight, I agree with her 4Simple Habits.
Long term bid Is about marketing strategy,not living energy
I am lost concerning 10X...can you give a simple break down as per what a person should be doing. Excersice then times a day?
I walked a lot in morning 45 min then leaving my kids at school and return on foot no rickshaw it takes 30 min to reach home again when going to pickup child again by walk 30 min again fast walk in evening bring grocery by walk.i do fast walk as much as I can do fast walking.result is my thigh and waist area Shrink but upperbody not...what to do pls tell
Keep going, eventually it will come off..your body decides how the fat comes off.
Hi @Jani Verster not evy day 15 min ...!
1-2 day on week
On the min 15: 38 say that
Problem is many want to loose weight and don’t eat enough.
🖤
eat less
lift weight / do cardio ( together or alternatively ) . watch videos for motivation
What is Ten x?
10 000 steps is better for me than anything else, I could do that
If you overeat protein, it’s not stored as fat? Is it just eliminated?
You are not supposed to overeat anything. adding more protein in diet means adding protein in balanced and recommended portion size. Overeating protein is going to ruin your kidneys. plus extra anything is going to be stored as fat. eating small portion of protein satisfy our hunger and make us feel full way than carbohydrates. and you will not endup eating more than your body needs.
i am 55 age, 5ft8, 76kg, ( i was 102 kg 2 years before, started intermittent fasting with 1800 calorie per day with 6 hour eating window and functional and strength training at home only. ) , right now my body fat % is 15.7% ( us navy method). i am stuck at this stage, unable to reach my ideal weight 72 kg, please guide.
1.6gm protein per kg of body weight per meal so 1.6x76= 121gm protein per meal. + 10,000 steps a day or 20mins after each meal. + 15 mins 10x each week. Watch the video come on
What is tenex?
❤️❤️❤️
what is 10 X....?...... and thank you!
How did she work with her client in 2020? That was the lockdown days!
Online probably
10000 steps a day is the most difficult to achieve if you have a full time high intensity desk job (especially if you work from home) and you weigh 145 kgs so you can hardly leave the house anyway.
Thats so true. I work 10 11 hours sitting with no breaks except toilet and its so difficult to complete those 10k after work
What is 10x? I can,t seem to find it.
Mindvalley
10X Fitness is a flexible workout routine. You can exercise either at home or at the gym. The idea is that 10X believes in hyper-optimized workouts, where every minute you spend gives you ten times the result compared to regular workouts. This is why the program is called 10X Fitness.
Beautiful women with usefull idea❤
10k steps a day and small calorie deficit is all you need to lose weight. Keep it simple :)
Losing weight is not equivalent to losing fat.
Already they're making it hard lol
Yo, great video until all the chaching, chaching , tests.....not really keeping it simple coming from a girl who had pig meat in fridge as a kid.
What is the average time required to walk 10k steps ?
@@sauravbasu8805 Around 90 mins . Better to split it throughout the day .