30 BRUTALLY Honest Fat Loss Tips (That Most People Won't Tell You!)
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- Опубліковано 9 лип 2024
- If you're looking to sharpen up for the summer there's something in this list that will make the fat loss process easier, faster or more sustainable.
Timestamps
00:00 Geoff Says Hello
00:24 1 Lifting Doesn't Burn Many Calories
01:34 2 Calorie Dense Foods
02:03 3 Healthy Doesn't Automatically Cause Fat Loss
02:51 4 Sleep.
03:31 5 Counting=Weighing. Point Blank.
04:32 6 Restaurant=Not Counting
05:57 7 Cardio Also Usually Doesn't Do Much
06:31 8 Cheating CAN Ruin A Diet
08:17 9 The Scale can LIE
09:19 10 Sugar Is GOOD For You???
09:54 11 Insulin or Calories?
11:07 12 Fat Loss=Weight Loss (Usually)
11:55 13 Fat But Fit?
12:34 14 Delicious Foods Nearby=BAD
13:28 15 Don't Shop When Hungry
14:07 16 Fiber+Protein=WINNING
14:30 17 H2O YO
14:57 18 Most Products Suck
15:40 19 Log Stuff
16:06 20 Eat Mindfully
16:32 21 Don't Snack
17:04 22 Know Your Family Tree
18:13 23 Get A Coach
18:54 24 Get Your Spouse on Board
19:36 25 Chunk The Journey
20:43 26 Walk More
21:04 27 Hunger Happens
21:51 28 Most People Fail
22:41 29 Technology Troubles
24:13 30 Be Realistic With Your Bodyfat
24:55 BUY MY FRIGGIN TRAINING BOOK!
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $15, has 4.7 stars, rave reviews, enjoy!)
www.verityfit.com/product-pag...
Geoff's Instagram?
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Geoff's Medium?
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Geoff's Quora? (you probably already know!)
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Though this video is diet focused, for the training side of things, my book will help a lot!
www.verityfit.com/product-page/sweat
Seriously get the book! It’s fantastic for both beginners and the more advanced. I’ve learned a shit ton from SWEAT! And as we all know a shit ton weighs significantly more than a regular ton! Fantastic book!
No 20k q&a ?I had a ques prepared since 18k 😭
@@user-zk4dv2nx8k I won't be able to do all questions but maybe I can do a "top 50 most upvoted questions" or something. I really can't do another 3 hour video that last one absolutely wrecked me for like a week.
@@GVS understandable . Np 👍
@@user-zk4dv2nx8k might do it at 25k or 30k as sort of went from 18k to almost 23k pretty quick lol
Fitness trackers telling 300lb guys at my gym that they burn 1200 calories and hour is hilarious. Then they go home and eat 1000 and call it a deficit.
Not that weight but that was me when I started. Me thinking I was burning 700 kcals based on the sheet at the gymback in the day
I used to do this when I was really overweight. I bought a fitbit and it said I burnt 5000 calories. Yes I was walking all day and swimming but 5000 calories is insane.
@@koengreen2540 at my weight (117kg) that would require like 80 thousand steps... Probably doable in a day, on flat terrain, but definitely not sustainable
@@electricant55 yeah the fitbits are really bad.
@@koengreen2540 for comparison my apple watch says I burned 576 calories in 1hr 37min of walking which is pretty reasonable at my size
*slams an extra large 3 topping pizza and washes it down with a 2 liter*
"I keep retaining all this water weight bro"
Congratulations on getting that tummytuck sponsorship!
I wish all sponsored content was done ironically like that lol.
kek
Instructions unclear. Got stuck on number 15. Got hungry, never went to the shop again in fear of making wrong choices. Died of starvation.
nooooooooooooooooooooooooooooooo
did you go sub 8% bodyfat tho!?!
@@iangentry7797 went through a body transformation worthy of Christian Bale. Looked like AthleanX for about a week before I died. It was great.
@@iangentry7797 Went right through 8% all the way down to 0%. Amazing results.
went from 6 inches off the waist to 6 feet underground.
amazing transformation
Geoffrey: "You will be hungry at times. It doesn't mean you're dying."
Me *completely alone with no one listening out loud* : "I AM DYING, GEOFF!"
I used to cook at a restaurant where I was grilling chicken, fish, steaks etc. I kept a 1/6th pan of clarified butter beside me at all times which would be brushed on to finish everything. Improves the taste and aesthetics of the food, but I was easily brushing an extra 400+ kcal on every meal. Even your "lean" chicken breast isn't safe
Yup...appreciate the behind the scenes, it's what I've always suspected :)
Getting a food scale has helped immensely! Keeps me accountable and I know exactly what “one portion” actually is.
I am watching this while 'cheating' with a burger and fries drenched in blue cheese dressing.
Great video.
I tend to become hungry before bed. Started saving 150 cals for a Casein protein shake. This has been helping.
thanks for the tip!
Who needs an ab toner to spot reduce when you have liposuction with just three payments of $1999.99?
Bro that tummytuck thing gets me every time lmfao
When eating at a certain diner my friends frequented specifically for its huge portions, I developed a routine of asking for a take-home container before beginning to eat. I got a normal meal and a light meal out of what I took home.
thanks!
when i did my cut i always did this:
-no eating till i drank 1 liter of water
-no eating anything only if i ate salad first
-thats it
stealing both of these for my next cut, thanks dude
Wait, so youre telling me I cant just take a fat burner and eat churros? Also can you do a video on maximizing sleep, and how to get better sleep?
Total absolute darkness and silence.... and fresh pineapple...
Geoff, thanks so much for the amazing tips ! Tbh, it looks like hard work so........
I just ordered my *TummyTuckBelt.*
Lmao
Hey Geoffrey seeing youve posted always gets me excited to see your new videos, your content is S tier you deserve WAY more followers its criminal this content isnt getting more exposure
Thanks for another great vid. I picked up your book last week; looking forward to diving in to it. I wish I’d had some of these pointers the first time I cut. I’m going through a lean bulk at the moment, but I know my next cut will go a little better because of the knowledge I’ve gleaned from folks like you.
ON POINT! Solid info as always Coach Geoff!!
Great vid, heaps of relevant points made and explained well.
Wow, pretty awesome content. I'm a former competitive BBer, and I haven't found really much to dispute. One diet tip: SUBSTITUTE foods when you're trying to change your diet to change your weight (really, you mean "body composition" when you say "weight"). For example, you can eat all the pasta you want, but you absolutely must eat these strawberries first. Eventually--if you substitute strawberries and red peppers and broccoli and other healthy but calorie-sparse foods --you'll change your diet for the better. You'll eat less of the crap over time. This is for regular people. If you're a BBer, just get some willpower already.
Good stuff as usual. I might steal these for my next video and exercise around the information. I like to try and provide information during the rest periods.
I lost over 200 lbs in 1.5 years so I experimented a lot. I just wanted to say that carbs are wonderful. It is superior to strict carnivore/keto. I was much stronger with carbs and I had a better hormonal profile. It also allowed me to walk all day and stick to my deficit and routine long term and now I’m in love and don’t want to stop.
Our metabolisms are geared to use all the macros. We do all sorts of mental gymnastics to avoid the simple truth that we're eating too much. Good job staying with a sustainable plan and making changes. You've done wonders for your body and your overall outlook on life.
That's right. When I eat low carbs, I feels exhausted.
#1 Good for you! #2 Same for me. I LOVE carbs and about 50% of my calories are in carbs, even when I'm in a slight deficit. If I don't hit 50% carbs I feel like crap and my workouts suffer. Carbs are NOT the devil.
Awesome dude I also tried keto I only could do it for 1 month and I felt like shit. Changed to a balanced diet and I am in top form.
I really appreciated the honesty here!
Yeah. I learned all of this the hard way. Especially the cardio one. You wouldn’t believe how many people in the gym will approach me with this cardio thing, "I'm doing cardio, why am I not losing weight?" Are you watching what you eat? Are you so low in bodyfat that you need to run for an hour to lose further weight? Their faces usually drop after that answer. I actually noticed gradual loss after I decreased my cardio sessions. I think you would agree with this point, when someone does cardio regularly they almost always start feeling that they can outrun that whole pizza they ate for breakfast. Basically I think extra cardio gives people an excuse for eating recklessly.
Yes I've seen this many times before, that cardio session actually results in more overall calories consumed. For some people especially, cardio stimulates the appetite a LOT. So they burn 300 calories, and eat back 500 more or something. Not always, but it's fairly common.
Yeah, I just realized how much calories I take in recently. Even scarier when I accounted for Saturday nights when I drink 1500 calories of dos equis...no wonder I'm fat
As always very good advice. The snacking is what get most people and they don't calculate the amount of calories they eat. If you need to snack, have one fruit and then wait for your next meal.
Yes New video, keep it coming 🤩
Easy weight loss tip, always be topless at home and install a mirror in front of the fridge. Now you have to mentally tell yourself it's for nutrition and not excess each time.
Never use technology for calorie purposes, but to track trends or time. For instance, if I go for a walk on a local trail, I may see if I can cut overall time by increasing the pace. It then becomes a challenge. I may also look at overall daily steps for trend purposes. The same for the wonderful body fat analyzer/weight scale. They are not accurate, but looking at trends, it helps determine if you are going in the correct direction.
Good tips, great video Geoffrey 😁
Great video 💯
I always remember I had a friend who went on a "diet" by ADDING fruit & vegetables to what they already ate.
I tried desperatly to explain to them that while healthy food is good adding it =/ weight loss but they refused it, adamant that if they continued eating exactly what they ate before but just added healthy food to it I.E. having a salad on the side that would make them lose weight.
I find it shocking sometimes the sorts of things people convince themselves are true even when they make absolutely no sense.
Yea I see that occasionally. They'll write out a list of foods they've been eating, and they're all healthy...but they aren't losing weight.
Then I inquire about the portion sizes and...well....it's obvious why weight loss isn't occurring.
I don't think the base idea is that stupid. Filling the stomach with low calorie things can make you eat less of the high calorie stuff. Same for protein. There are studies that drinking a whey shake before a meal reduces the calories eaten during the meal (probably sponsored by whey selling companies, haven't looked too much into it).
Especially if you don't take that goal so serious that you are willing to track everything you ingest, this can be a good a start. As long as the person knows, that it's in the end about calories and that they do have to track if they don't make progress. That doesn't seem to be the case here if they don't acknowledge that it's about eating less overall. Not more.
@@bultvidxxxix9973 eating a big bowl of spinach and a pint of water before every meal is probably a good way to prevent over eating
Thank you for your honesty, I really needed this video
Lol 90 seconds in and I’m loving the editing! 😂 that editor needs a raise bud! Lol
He needs a smack or three 🧐
@@GVS lmao!
This is why I subscribe to fitness videos. Thank you. Sincerely.
Sweet, NO ads! I'm subscribing!
Welcome to the channel :) I'll probably keep ads off for the time being, better ways to make a living!
Thanks for few lil reminders 💪💪
I don't even consider my cheat meals, cheat meals any more. If I want something unhealthy, I make sure to work out beforehand so the calories go towards something productive, and also don't exceed my caloric maintenance by more than ~100. Just because it's a "cheat meal", doesn't mean you have to down like 4000 kcal.
This list is gold! And where do I buy that tummy tuck miracle piece of rubbery thing??? 🤣
The bit about chunking the journey is exactly what I'm trying to do at the moment. I started at 290, and I have lost 56 lbs and I've been getting worse sleep, finding myself fighting cravings a lot harder right now. I haven't yet overblown my maintenance calories, but the past 3 days I have been eating at close to maintenance if not still a couple hundred calories under and i've been feeling better for sure. I've definitely felt guilty for it like I'm letting myself and the people around me that have been cheering me on down, but I know that it's basically this or face burning out and having my weight spiral out again.
Very good video, I am absolutely ready to buy the TummyTuck belt and, “change nothing to my diet” 👍🏼👍🏼
Love the edits
Best channel in fitness - bought both your books and highly recommend!
Boss video mate
high quality content as always
Excellent summary
I lost around 50 kgs over a period of ~3 years, 95% of which was spent working out at home (calisthentics+resistance bands). Joined a gym 3 months back and trying to gain some muscle now. Your videos have been so helpful over the past 8-9 months (i.e. since I discovered your channel)!
Sut up
How's your gym progress?
@@BareClause seems I'm more of a "hardgainer", although I have not been perfect when it comes to sticking to a routine or with sleep.
Slow but steady.
@@arkasethI recommend a chest expander if you want a challenging but reliable exercise tool
@@nza1804 yeah man, it does look like an enticing tool. Thanks for the recommendation
One of the best subscriptions i have made!!
This video should be sold for a certain sum of money on your website. It has that much value.
Great info
How is 400-500 calories not a lot? You go to the gym either way and burning a shit load of calories while doing it sounds absolutely awesome
Good tips thanks.
Re food labels, my cousin, who is trying to cut calories, triumphantly produced these choc-coated liquorice sticks about the size of a little finger, claiming that 3 of them were only 25g, as per the label (the “serving size” stat). When I weighed them, they came out to 60g. A significant difference when the calories per 100g is 365.
Very scrumptious video
And now the Sovereign makes an appearance on your channel. Really bringing back the nostalgia lol
I love that Brian Regan skit. One of my favorites.
Geof just smacked me while I was eating my anabolic French toast 😭
Again, genuine, honest, brutal, quite mean to lies. Why don’t you have more followers?
Maybe just shoot the next video with your shirt off, trim your bread and hair and be a model! I’ll still watch your videos even if you go down on heavy marketing route.
That WONT change who you are!
All true. I've been battling weight all of my life and until I grasped these things, I couldn't control it. Now I can thanks to good information like this.
By far the best fitness youtube video of the year.
lol let's not get carried away :)
@@GVS Maybe you are right. That said, you would agree that most of the fitness videos are complete and utter bullshit. In that sea of bullshit, there is a voice of reason....His name is....Geoffrey Verity Schofield.....LOL.
Buying a digital food scale, one for home one for work, was a major game changer. I especially measure my junk. Now I know what a donut "costs" me, for instance, and can adjust to suit.
So you're putting your junk on a food scale at work, and you didn't get fired yet? Amazing.
@@rbarreira2 My coworkers call it my "ball scale." 😆😀
Interesting view which I fully agree with.
I lost almost half of my body weight due to diet and exercise and it was my wife's idea who (for a while) was on board with it (she tried but no willpower). I tend to say I went from fatness into fitness :) Now, I'm happy I can at least maintain what I get because the amount of junk food my wife stores at home is unbelievable and it takes lots of my own willpower to resist.
I think the on-and-off diet (with periods of maintenance) would not work for me. I guess it's because of my mindset. For me, i's either all or nothing. Either I do something being fully dedicated to it or not doing it at all. That's why, in my case crash (sort of, just rapid) diet worked better. I like when rules are clear and there are no exceptions. Once one rule is broken everything may fall apart :) It's like trying one biscuit - you can't have just one, can you? :)
One thing about technology. When I was using the Suunto watch I turned off the wrist HR sensor so the calories burned were just made of BMR + active (whatever I tracked manually). Also, I set a slightly lower weight which affected BMR and active calories so I could (more or less) make it match reality. No perfect solution but with proper sports watch there are some adjustments possible. I have been using MyFitnessPal to track my food intake and I adjust Exercise calories manually (don't do auto-sync with watch). If the watch tells me I have burned 400kcal, I reduce it and log 250kcal (just example). Better be on the safe side when it comes to weight loss. Technology can be great support but it is also important to know how to use it.
I'm exactly the same bro, all or nothing. My diet is either fucking optimal or trash. I will either avoid donuts entirely for a number of months or eat a sharers dozen every Sunday. Same with my training, I'm either in the gym for 2 hours and crushing it or I'm doing half hour, 4 excercise half assed workouts lol this is why I just have spells in either state. Aslong as my optimal spells are a higher percentage of the year I'm generally good and I only fluctuate in a plus or minus 10lb window
I remember I tried to balance it once and thought I would restrict through the week and pig out on Sundays so I could have have best of both worlds. Doesn't work. All that happened was I had no energy through the week when training, plateaud if not regressed strength wise yet I would stay the same weight due to my binges on weekend. Thus, I was losing good weight and putting on shit weight and my physique went too shit in the space of about two months.
Nice one
I’ll push back on one thing: cravings wise it’s better to moderate and limit “unhealthy” foods. If there are trigger foods that make you eat the whole body, it’s best to avoid. But there are foods that don’t have the effect that may be a bridge to eating sensibly.
Baby steps are needed. As a fat guy, it’s really a mental health thing.
Never heard these tips before!! Innovation!!
your right I was once 282 pounds and I use most of these tips years ago I am now 163 pounds with a size 30 wiast with good amount muscle
Dude you got a really nice voice and you speak well
He’s like a new improved version of coach greg
Commenting for more Brian Regan clips
These animations lool, good video Geoff!
Lost 111 lbs/50 kgs on my own without much, if any, help from others. Many of these tips I found out myself over the years but I can add a few more for the future. Great video!
Hey Geoffrey, where can i get the belt and patented cream? seems like it helps tons! thanks!
20:56
A few months ago, I found an app called Zombies, Run! This app makes cardio so much fun. Like here you are a runner in a zombie apocalyptic world. If you slow up too much, you will hear zombies about to catch you and you are working for a military base as a runner. You will find survivors on the path, their stories, fellow runners, zombie runners, have to collect essentials, or important research papers etc.Legit this made my half hour jogging so freakin fun. If you guys want to give it a try, its free too.
Great video but can anyone pass me a link for that tummy tucker, asking for a friend.
I was surprised to find that the Tummy Tuck thing is being marketed now; the ad looked like it was from 1982.
And the website suggests combining its use with a diet and exercise program. 😄
Yea a lot of bogus products have that "fine print". Oh, just combine our bullshit product with stuff that actually works, you'll see results!
I find that it helps to eat mindfully when I'm cutting because I feel more satiated after my meals. But when I'm bulking it helps to eat mindlessly because I can force more food down without feeling full.
Some of the most brutal weightlifting sessions hovered around 6-700 calories…. This is def true it doesn’t burn as much as running or hard cardio work.
Great Video and lots of good insight. I would say that the point at a restaurant has to be taken with at least a grain of salt. Oftentimes restaurants will offer information about the nutritional value of their meals. Also over time one can learn to pretty well estimate calorie content in meals. You just have to be honest and account for sauces, condiments etc. When I was eating out regularly I would also always include a margin of error of about 15% to my calorie estimations. Also you can account for the portion size by simply not eating the whole plate.
Yes you can work around both. Just best to err on the side of assuming it's higher than expected as you say. And I think 15% is good IF you are generally accurate, but most people aren't. A ton of people are off by 50%,75%, even 100% or more.
This! This is exactly how I handle the rare times I eat out. By measuring food for quite some time one gets pretty good at "guesstimating" and I do the same thing: I over-estimate restaurant calories by 10% or so just to be careful.
shredded than last time
Points 1,5,6 hits me so hard.
S tier content right here
Yo that tummy tuck ad tho 🤣🤣
Totally agree, however, I would tweak the insulin thing. No, insulin levels do not impact your weight per se, but they can impact your hunger. You did address the diabetes thing, and that is good. I personally have reactive hypoglycemia. If I eat carbs on an empty stomach, I am screwed. In an hour or two, I will be a shaky AF, and shovel in food faster than it registers. It's a panic reaction. When I finally learned to manage this, I lost 25 pounds. Eggs, spinach with cheese (the fat is a must) is my daily staple. If I have this meal as groundwork for my day, I do so much better, and it is far easier to keep my calories in check. Beforehand, I was always eating because I felt so bad most of the time. This started in my twenties, when my weight was 115#, so it is not an obesity- or age-related problem. Now at 54, I'm the same weight, thanks to this revelation.
Carbs and sugar are the problem!
Those infomercials are hillarious 😂
Great points, tbf though when it comes to restaurants - any chain will have the nutrition information online for their menu including macros. Just use that to guide what you order, I just came off a 10 days work trip where I had three expensed meals a day eating Outback, Olive Garden, Chik-Fil-A, Dunkin, etc and lost 3 lbs just keeping my cal count/protein in check using their nutrition info. Worked fine for me….
I’m sold. How do I get the tummy tuck belt with its patented technology cream?
I just completed your entire video. Loved the part about surviving the zombie apocalypse. Look, credit is always given where credit is due. You are 100% spot on with everything you talked about. Fantastic work as always. Have a Blessed day 🙏
cool! thanks for this vid but since i do a lot of cardio since i thot itll help me lose weight what shld i do instead? (other than dieting)
Lift.
Finally someone who says it's perfectly fine to never eat snacks. It makes absolutely no sense to me why people think it's necessary to eat between meals or that you absolutely cannot miss a meal every now and then if you're out and about; do they really think our bodies evolved under circumstances where they had constant access to a steady drip of calories throughout the day? Absolutely delusional. It's probably profoundly unhealthy to never experience even slight hunger in your entire life.
Love it
18:34 and of course Geoff highly recommends G Shred!
I kid I kid 🤣
Maybe if you're a multi millionaire or something haha
You are going to blow up soon, I can feel it
300-500 calories is pretty significant to me, since eating more than 3 meals a day is a struggle for me... to gain mass
Omg I bought that belt 7 years ago before my wedding as a desperate attempt to ‘tighten up’ haha. Spoiler alert: it didn’t work.
Even with the patented, scientific, metabolism-activating cream? 😳
I don’t even have trouble leaning out and I watched this. Bulking though.... that’s where I struggle
I’m jealous lol
Good fucked video bro
Had to share this with everyone I know lol
All in one vid 👌🙌💪
Just ordered my tummy tuck belt!
When I got a smart watch , it actually ruined my attitude to working out because I used to do it because I loved to do it then all of a sudden I'm doing it for a gadget on my wrist and it actually annoyed me
Couple hundred calories for each high volume or heavy set workouts is fine by me , I already walk 6-8 miles a day and that burns most of my food right there . Literally gotta watch the step counter to calculate calories proper IMO.