I hope you can answer my question but I’m still confused about being on a calorie deficit and exercise; can I still exercise and when do I exercise when I’m on a calorie deficit and how do I time it with my meals; thank you.
I dropped calories too low, 4 pounds were gone in 3 days, I went to the gym and had no energy, the next week I found you so thank you so much! From 1537 calories, always starving and hungry, I am now starting at 2000 calories. Calorie deficit will be 500, I go to the gym 5 times a week.
@@ifioksamuel6836 its not only about the calorie deficit ,your main goal shall be to lose fat without losing muscle,if you take a quick approach your body will be less attractive
@@ifioksamuel6836 You cant really lose 4 pounds of fat in 3 days, you may lose 4 pounds but it wont be just or even mostly fat. 4 lbs is 14000 calories, which would be almost 5000 calorie deficit a day, for reference if you ate nothing at all for a day your calorie deficit would be only about 2000 calories. However its not uncommon for people to drop a lot of weight right when they start a diet, but most of it is water weight or even just less lbs of food in your digestive system at a time. One example cause of this is that eating less food means eating less salt which means less water retention. Once that water is gone though its gone and your weight loss will slow to the one lb a week or whatever your actual calorie deficit is.
@Pistolero slowly work your way down from little things and you will see a change although you are 370 and are supposed to be eating 3700 calories just make sure you just don't overdo yourself with the food. This hopefully doesn't sound mean. I'm sorry if it does just trying to help you.
I used to do intermittent fasting it worked wonderfully but it was so tough to refuse food and hard to stick too. So now I have started with calorie deficit I eat what I want but in lesser quantity
This was a great video. I am a young teenage male and I have found myself eating too much since the start of the virus Covid-19. After eating too much I have found my self becoming more and more overweight even when playing sports and being active. Recently it has been hard to find ways to lose weight because of all the videos that are provided saying different ways to do so. This has helped me a lot and I will continue to watch your videos on my journey. Really in conclusion I just wanted to say great video, and thank you for teaching me this. Keep up the great work ❤
I've started doing a Calorie deficit since the moment I've posted this comment. I am currently 69kg at 14 and am planning to get into better shape. I do daily home workouts for around 25 mins and I will eat no more than 2064kcal per day. I usually eat around 1700-1900kcal anyway (unhealthy foods) I'm going to try to eat more protein hopefully and I will lose the body fat I have. Wish me luck and anyone who's wondering I'll update you along the way Progress: So far in 2 weeks I've managed to lose 2kg and am tracking my food down everyday as well as excersizing to burn fat So far 2 months in at 67kg, lost track as phone broke so cudn't track calories but re started nd hopefully starting to go gym again soon 3 months later: still at 67kg due to metabolism getting faster, havent done much really hoping to get to gym as soon as i can and tracking my calories as ive been quite lazy recently, hoping to improve 5 months later: been going out more often. still at 67kg, eating well
I just wanted to say. This video had great information and was extremely easy to follow. Thank you. I did keto for three months lost went from 330 to 265lbs. Now im learning how to do a diet that doesn’t require so much will power. Thanks again.
Richie your videos are pretty much the only nutrition ones I can watch anymore...clear and simple! I have a question I was wondering you may be able to answer...other than online calculators, is there any way you can get a fairly precise number for calories burnt during a weightlifting session? It's hard to know if I'm hitting my deficit when I can't work out how many calories I'm burning per day....heart rate monitor? Fit bit? Thanks Richie!
Im no Expert but for me getting a fitbit hjelpet to track my calories in and out, and to see how many calories i burn while training. And teach me a lot more about my body, active minutes and how pulse increases the weight loss and so on. At least I am very happy with my fitbit😊
Its much easier with modern gadgets. Calculate BMR, add 100-150 kcal for digestion, and then add all your calorie activity from smart watch like how much you walked, run, cycled. Now you have much better estimate than some vague "activity factor".
In general I agree with mostly everything what you have explained. The problem of diet-fitness-health influencers is that you are explaining the theory of the calorie defecit with many numbers. It makes sense to cut out 500 calories from your daily calorie needs but why do people fail with this method? Because most people understand to cut 500 calories you need to eat less by cutting a meal or only eating half of the volume of food you are daily consuming. What is the result? You don't lose weight or you gain more. Why? It's that simple: Eat less, get more hungry and instead of cutting calories you increase your calorie income. Why is it so hard to explain, that some foods like vegetables or fruits have lower calories and when you eat specific foods with higher protein are also good for calorie deficit because the body needs to use extra energy to digest protein? Why is it so difficult to tell people that a 100 gramms of french fries have 312 calories and 100 gramms of Broccoli only have 34 calories? This is the secret: Eat a lot so you will get full with the right stuff. This method made me lose 38 kilograms (84 LBS) within one year because I was not suffering hunger. I am going to the gym 3-5 times a week, eat a lot of proteins and combine them with all the healthy stuff like fruits and vegetables. Remove high caloric beverages and switch to water or low calorie drinks. In fact I agree at first you should track calories somehow to know how many calories you are consuming but soon you will get a feeling to get into a calorie defict automatically. So please if you want to help people to lose weight use more VOLUME-CALORIC examples instead of ONLY telling people to eat 500 calories less on their daily diet. A full stomach is the key to avoid hunger!
@@angelathomas6773 It's up to you. Track your calories and cut 500 calories on your daily intakes. Instead of fries eat boiles potatoes. Instead of fatty meat eat lean meat. Avoid industrial sweet food and eat more fruit. But for me the best combo is high protein, high vegetables and fruits (fibre) and a little carbs like potatoe or oats. You can have also high caloric foods as well but check your track that you will not access your defecit. Firstly track your calories and do exersizes like resistance training or muscle growing exersizes. Do not focus on cardio. You can but prioritize muscle growth because muscles are burning more calories. And most important is: eat and get full but with low calories.
This is true. I used to fast to about mid day then eat whatever meal I wanted (burgers/pizza etc). This would make it so I'm not starving throughout the day, I still ate the food that I wanted until I was FULL, then I wouldn't spend the rest of the day thinking about food or cravings. But it was extremely important to eat something that'll keep me full (no empty calories like cookis etc)
I dropped my calories extremely low one week and lost 14 pounds, week two I was so hungry, I cheated and gained weight, I gave up but I think I dropped calories too low like you said
A lot of it is water weight too. Don’t be discouraged when a few pounds come back on after weekend restaurant meals. It’s more important to see how your clothes fit and your measurements. 😊 You can do it! Just one healthy habit at a time will get you there 💪🏽🙏🏽
@@ehkalazikiii1643 Absolutely true, energy will turn into fat. Hunger means that when there is no excess calories left to burn, and our body is starting to burn fat. And if the person can resist the hunger, then thats the process of weight loss happened
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185. P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
Will probably have to throw away my scales as well, dropped from a XL shirt to a Large and also dropped 1 size in pants/shorts yet the scale stays the same
hi , question : is it thus ok to consider for example eating only 2 packets of chicken noodles in a 24-hour interval (and consuming nothing else) while performing bodily activity for around 2 hours a day , to create a solid daily calorie deficit ; to really reach a yielding fat burn pattern that would make my body lean in like two months or so ? (PS : other than noodles ; it could be only three slices of pizza a day , or only 2 large croissants a day , and consuming nothing else within the 24-hour interval)
@@hadiNaameh hello, what you described could be considered fasting. I don't have an answer to your question. I simply described what has worked for me. Take care.
I’m starting this tomorrow and I’ll keep anyone interested updated in about a weeks time (I will be running 1.5mi a day and I go to the gym 3-4 times a week) Week 1 update: I didn’t see much progress and I noticed I had slightly less energy Week 2 update: body fat % decreased slightly not noticeable at first glance but energy levels start to feel normal again week 3 update: soon
calculation comes to 2263 calories for me with 1763 cals being a 500 cal deficit and that is scary accurate. if I consume 2000 to 2200 calories I will maintain weight, at 1700 cals I lose weight. That is pretty amazing, never seen this calculation before but I have been dieting for years so i know my numbers pretty well.
I cut back by doing two meals a day instead of three (most days but not everyday). Occasionally, I'll have a small snack like a yogurt or piece of cheese, but try to keep snacking to a minimum. At meals I try to eat enough, like a full plate of food, so that I don't leave still hungry. If possible, I don't go back for seconds, unless I'm still hungry, and usually I'll get much less for seconds than I did for firsts. I haven't been doing this for very long, so I haven't seen much progress, and I'm probably not as consistent as I should be. I'm worried that I'm not burning as much calories because I'm more lethargic from less energy. I've heard people say that cardio can be unhelpful, because after cardio you might be so tired that you end up not doing much for the rest of the day, so overall you still not burning anymore calories in a day than normal. At this point, though, I'm probably not burning many calories in a day anyway, since I tend to be lazy and not do much. So probably forcing myself to get up and do cardio would help. Hopefully, I can just keep pushing through and keep moving, because I feel like cutting calories makes my body just want to be lazy and not move, so that I burn less calories too.
I calculated and my tdee is around 2800 calories. If I go in a deficit by cutting 500 calories, that means i have to consume 2300. But that's the problem, I'm trying to cut for the past 2-3 months, consuming 1800 calories. I thought it was too low so I switched to 2000 2100 and my weight either went up or stayed the same. I try to eat a good amount of protein everyday. I consume around 130-150gm protein daily with whey protein and chicken breasts. I'm 23 years old, height is 5'10", currently I weigh 92 kg, still weight stayed same or went up sometimes. I track my calories regularly and accurately down to the small things. I go to gym and train hard daily. My regular water intake is high af, i drink 5 litres daily excluding the water i drink during gym. Still it happened. Idk what is wrong. I cut my calories again down to 1800 for the past few days, and guess what, weight is now going down just the way I like it. Somebody explain to me what's happening 😭
So I've been tracking calories for about 1 month now and is using a certain app for it. In the app I also enter my excersice. And when I do that the calories Ive burnt is being added to the calories I should eat per day. Now.. Should I only look at the calories I've eaten and not starting eating more cause of the ones I've burnt? I rarely manage to get to my calorie goal for the day unless I eat something unnecessary In the evening. My bmr is 1700 and lightly to moderate excersice a few times a week. But I walk about 10000 steps every day. Should I enter the calories I've burnt with the steps each day as training??
If I drive a semi all day, how much calories can I have to lose 20 lbs. I don’t eat carbs, soda or junk. Lost 11lbs now stalled for 2 damn weeks. I don’t do well fasting but 12 to 14 hours. I exercise on weekends only. Swimming and some resistance training.
How do i go up to my maintenance after i lost the weight? Ive been in a deficit for 4 months now and lost 12kg so im finished and want to start maintaining my weight, but i dont feel save just going back up to my maintenance calories since i personally think that this would confuse my body in a way. It has gotten used to the few calories i eat so suddenly going back up isnt the best stratagem i think
Hi - 40 years/male-6ft tall ; novice-intermediate in training… I have been dieting and cutting now (hopefully mostly fat) from 87kgs to 77kgs ; 26-28% BF to 18% body fat. Eating roughly 1600-1800 calories (2gm/kg protein) and on an average losing 2 kgs per month last 5 months. What should be my next few steps? Continue further and cut till am 12-14% body fat or slowly start increasing my calories? But am worried about fat gain -My aim is to ultimately -gain more lean muscles and sit around 80kgs with leaner body (10-12% BF) . My current BMR is roughly 1800-1900 calories so am eating very close to BMR or even below it may be.
so basically if I use the calculator and get a number like 2000 (which is much less then I would usually eat in a day) then if I burn only 1700 calories, am I still in a deficit because the calculations include activity? I think this is where I am getting confused
I have noticed due to my job and eating the food at my job though I al walking and physically moving for up to 8 hours a day I have gained 10 pounds. So I am intending on figuring out what I should eat, and apropriate it now so being at work does exercise and also not gain weight at the same time.
I used the formula in the video and then the formula in the description box. Results for both of them are different. What could be the reason. One shows my maintenance cals as 2200 and the other shows 2600
Like everything on the internet, can’t help but share what helped me with my weight. I do mine in Metric… 80kg x 40 = 3,200 kcal - Bulking 80kg x 35 = 2,800 kcal - Maintain 80kg x 30 = 2,400 kcal - Cut 80kg x 2.2g = 176g - Protein For Imperial… 176lb x 18.5 = 3,280 kcal - Bulking 176lb x 16 = 2,800 kcal - Maintain 176lb x 14.5 = 2,560 kcal - Cut 176lb x 1lb = 176g - Protein These are my numbers, yours is going to be different, so adjust accordingly 😎
Mine says for being 6’2 and weighing 99kg to lose weight I need to eat 2500 a day and that’s for minimal activity due to desk job does that sound right? In November it intends to drop it to 2000 calories
what do you do if you’re working on gaining muscle at the gym but trying to lose fat at the same time? wouldn’t it be hard to tell if you’re making progress because the scale would go up due to increased muscle and ALSO down to decreased fat? what should i do?
do a Deficit to Maintenance to Surplus over time. Very hard to build muscle and burn fat together not many people. If you want to lose fat you need be in deficit and keep up your weight training to maintain as muscle as much as possible. If you want to grow muscle you need to be in a surplus.
Just be aware that the scale will fluctuate as you build muscle and don't let that scare you. You will start to look different in the mirror. Maybe use a tap measure to measure your waist and see if you are slimming down that way. Just keep at it and other people might even compliment you saying that you look like you lost weight, even if the scale doesn't show much difference.
hy so ive watched your video like a few times and i managed to calculate my TDEE, but one thing i could not quite get was how do i begin to track my calories. should i use a food scale or should i know the calories of certain foods?
I was told that you should do calories deficit then eat normally then do another calories deficit so your body don’t stop metabolizing due to sudden food deficit.
when I first dropped a pound I was like it's probably just water weight cause thats how they say it goes when a person first drops but then days after it still was dropped Is that normal for a drop in weight to really stick and it not be water i do for 15-20min and 600-900 steps using 1.2mph
Why is it when i eat whats needed to maintain my weight or even less then that number by a good 500 cals or more even I gain weight on the scale is my bmr including excercise should I only eat my bmr if im working out?
From personal experience I've found tweaking what I eat to ensure I feel full, satisfied and any fatigue is from my wife and not life did a world for helping me!
Can any Personal trainers out there or people that have bulked up please give some tips to how this works? I’m 31 and weigh 180 pounds, average build with a little belly fat and looking to bulk up and build muscle while losing belly fat. What should my calorie intake be to obtain this? I’ve cut down the fatty foods and started eating more protein, taking protein shakes and drinking lots more water with balanced healthier lunches and dinners throughout the day, I just don’t know how much calories I should be consuming to avoid gaining any more fat, thanks
Hi I just found this video and I'm planning to be on a calorie def to have a more defined body shape especially on my abs. How would I know how much calorie I burned in a day. And how much calorie I'm burning whenever I'm working out at the gym.
This video really is accurate tho. I used to be pushing 260lbs and dropped down to about 175lbs in about 1.5/ 2 years. I would work out 4 days a week for about 1-1.5 hours. I've always had a hard time with diets so what I did was just fast a little so I could eat my favorite shitty meals later in the day like burgers/pizza (something that'll actually keep me full tho). The only food I stopped eating was stuff like cookies and pop tarts (just empty calories).
I've been going for three days my deficit has been 600-870-580 calories below my recommendation, should I be experiencing difficulty this early or does that come later?
Man, I get so insanely hungry and get so tired working out and cutting calories. I can keep a calory deficit for 4 days but binge for 2 days. I prefer to just keep eating what I normally eat and work out because that works for me and reduce calories as I get fitter and weigh less. It doesn't seem to make sense but I can't be on a diet. I'm a vegetarian and vegetarian food digests fast lol. I just added more fresh fruits and vegetables and added branflakes into my diet instead of the boxed vegetarian foods. I don't cut out the rice but have reduced bread because theres very little left to eat for me if I leave these staples out.. I prefer not to count calories because it makes me miserable and I feel deprived. I prefer to just take a common sense approach and can tell if I'm over eating. It works for me although I understand why a strict diet is necessary in specific circumstances.
Maybe your deficit was too low? This happened to me years ago. I was on a 500 calorie deficit but some days it was much more than that (maybe even 700 calories from having to do random extra activities). I stated to binge eat but I didn't know why at the time 😥😥😥. Now I eat more and only aim for 200 calorie deficit and so far I never binge eat 🤔🤔 But I agree with you, it doesn't work long term being on a strict diet!
I am currently **76kgs, male, 29 years old, 5 feet 10inches(178cms height**). I have been on a constant diet of between **1200 - 1500calories/day** for the last one month to lose **3kgs from 79kg**. I have been eating healthy majorly and my macros would look like averaging **130 - 180gms carbs; 50 - 80gms protein, 30 - 50gms fats, 20 - 30gms fibre daily**. Also my workouts were home-based, including **5000 steps walked daily (250cals burned), mix of weight lifting, belly exercises, pushups, skipping for a total of 500 cals average burned daily.** My goal is to reach a healthy BMI weight of **70kgs** so I need to lose another **6kgs **atleast. But most importantly i have a wary of **belly fat 36inch waist** which protrudes and bothers me to get on this weight loss journey. My aim is to reduce the belly fat to **below 32 inches**. I don't have any other fat except belly fat as I have a slim body overall. I have also been drinking **green tea, ginger lemon water** to boost my journey and incorporated slight **intermittent fasting** hours of **14 - 16hrs daily**. Despite being on heavy caloric deficits and intense workouts, I am able to lose **3kgs** but my** belly still protrudes**. How can I improve myself? As per maintenance I will require at least **2500 cals** to maintain weight with moderate to intensely active, so im constantly cutting around **1500 to 1800cals(including 500cals for workouts) but as per my weight stats, it shows i have been only losing 6000cals weekly average(0.75kg, if 7700cals=1kg lost) in the last month to attain 3kgs lost from 79 to 76**. I eat breakfast around **11 - 12pm, lunch in between, and dinner max by 9.30pm**. I track all my calories quite accurately using **healthifyme app** so what am I doing wrong. Is there any other ways to accelerate my weight loss process as i wanna cut disturbing **belly fat** first. Don't seem to be building that much muscle either as my workouts are mostly cardio** based. **Also most my meals are delivered from healthy restaurants via **swiggy/zomato **as** I dont**** have a kitchen in the house to cook my meals. No sugars/minimal salt/No junk/no milk.** My meals would look like - **ragi dosa/oatmeal with nuts, grill chicken breasts/chicken soups, cucumber/carrot salads, khichdis, max 2-3whole wheat rotis daily, fruits(apple, mango, guava, pears). Please suggest me if I can improve my workouts/diet(sorry for long essay)**🙏
please stop eating so less! @heyitsvarun the main reason you arent losing weight is because of your calorie intake. your body has adapted to this calories and theres high possibilty that you might be losing muscle too at such a low defict. please increase your calories and start lifting weights and do cardio 2-3 times per week, keep yur step counts 10k per day, staying at the same calories will make you burn your hard earned muscle.
Bro up your protein intake and calories, you're crash dieting. I know this is old but anyone who sees this should know 1200 is way too low for your average man. Also, protein intake should be lean mass in lbs x .8. A 170 lb man should eat roughly 135-140 gs of protein a day if they don't want to lose muscle mass when cutting
I need help plzz somebody answer the problem with me is when i was like 14 i did diet it wasnt from a nutrionst i just stopped eating i just cutted alot of portion size i lost weight but became my health my face became the question i m stuck on is how do i diet and reduce calories while mantaining goodhealth and have lots of nutrionts that my body needs
do i need Refeed ???? like 5:2 diet??? i am eat low calories for year now and go to gym like 5 days stil after losing some fat my fat lose is stop for month.. so how to stay in Calorie Deficit for long time i cant just cut my Calories i need to eat sometime :x
I wonder if someone could clarify this for me- I read somewhere that 1kg has 7000 calories, so if I burn 1000 calories a day for 7 days, I’ll be effectively losing 1 kg every week. (I understand that this is very ambitious but I’m just talking hypothetically for now) So if I go into a calorie deficit of 500 calories through dieting, and then lose an additional 500 calories from exercise, does that mean that I’m effectively burning 1000 calories daily?
From what I understood, yes, if you burn 500 more calories a day than the amount of calories you consume outside of exercises and you burn 500 more in the same day through exercises then yes
I always had a question in my mind, let's consider that I consume "X" calories every day. Do I have to burn more than "X" calories by working out? or less than that because our body organs need energy as well, don't they?
if you are already "over weight meaning 20-30% body fat" then your organs use the fat as energy, meaning its fine to burn more than x, thats how fat burning works
hi , question : is it thus ok to consider for example eating only 2 packets of chicken noodles in a 24-hour interval (and consuming nothing else) while performing bodily activity for around 2 hours a day , to create a solid daily calorie deficit ; to really reach a yielding fat burn pattern that would make my body lean in like two months or so ? (PS : other than noodles ; it could be only three slices of pizza a day , or only 2 large croissants a day , and consuming nothing else within the 24-hour interval) the explanation in this video is super rational & mind-filling . very respected approach to the whole concept at hand . nice
So you shouldn’t factor in the calories you burn through exercise? Say if you burn 600 calories according to your Apple Watch you shouldn’t add that back into you total calorie budget for the day?
Ok so im very heavy trying to lose weight. Ive been in a calorie deficit but I’ve plateaued. I eat about 1200 calories a day with lots of exercise. But i dont think im eating enough protein. Maybe 60-80 grams a day. Im not sure how to get out of this plateau.
How will you measure success on the weight scale if your lifting weights in the gym and putting on dense muscle weight? Your losing some fat but gaining muscle so how will success be measured for such people?
then you dont need to! many professionals do not weigh themselves because if your calories (in healthy food) are at your bmr and you burn 300-500 + your bmr, then you dont need to measure yourself, he is talking about just loosing body fat, but if youre loosing fat and gaining muscle, then yeah you dont need to measure
Depends on a lot of things like how much you enjoy carbs, or if you'd prefer fattier foods or if you're planning on being very physically active. At the end of the day, if you're in a calorie deficit and getting enough protein , it doesn't matter how many carbs or fat you're eating in terms of fat loss
Not trying to lose weight I’m only 135 pounds and I’m relatively built I just want to get more defined muscles by losing my body fat. I understand calorie deficit but how do I not lose weight?
not sure whether to cut or bulk first? our PT Chris tells us all we need to know 👉ua-cam.com/video/-FhxcdA2G40/v-deo.html
I hope you can answer my question but I’m still confused about being on a calorie deficit and exercise; can I still exercise and when do I exercise when I’m on a calorie deficit and how do I time it with my meals; thank you.
i've been bulking for 26 years so i guess its time for a calorie deficit lol
I made that switch about a year and a month ago. Down about 65 lbs and feeling way better. Definitely worth the effort and discipline. Get it, dude!
Bro🤣🤣🤣
Perma bulk bro 💪
@@deepaxe3072 😭😭
This is the top comment on every workout/weight loss video….very original
I dropped calories too low, 4 pounds were gone in 3 days, I went to the gym and had no energy, the next week I found you so thank you so much! From 1537 calories, always starving and hungry, I am now starting at 2000 calories. Calorie deficit will be 500, I go to the gym 5 times a week.
Please could you please tell me how you lost 4 pounds. I would really love to lose weight. I don’t care how weak I deel
@@ifioksamuel6836 its not only about the calorie deficit ,your main goal shall be to lose fat without losing muscle,if you take a quick approach your body will be less attractive
@@pabloescobar9641 tbh I don’t really care😭 even if I look like a marathon runner I’ll be happu
@@ifioksamuel6836 You cant really lose 4 pounds of fat in 3 days, you may lose 4 pounds but it wont be just or even mostly fat. 4 lbs is 14000 calories, which would be almost 5000 calorie deficit a day, for reference if you ate nothing at all for a day your calorie deficit would be only about 2000 calories. However its not uncommon for people to drop a lot of weight right when they start a diet, but most of it is water weight or even just less lbs of food in your digestive system at a time. One example cause of this is that eating less food means eating less salt which means less water retention. Once that water is gone though its gone and your weight loss will slow to the one lb a week or whatever your actual calorie deficit is.
Those four pounds was just water weight. Nothing to worry about.
This is really helpful. I didn’t understand why I wasn’t losing weight and now I understand.
What do I need to do
@@iam_hateettv2083 work out often and eat whole healthy foods. Meat ,eggs, vegetables ,fruits ,yogurt , rice, potatoes. Don’t touch processed foods
@Pistolero slowly work your way down from little things and you will see a change although you are 370 and are supposed to be eating 3700 calories just make sure you just don't overdo yourself with the food. This hopefully doesn't sound mean. I'm sorry if it does just trying to help you.
@Pistolero hey bro, how its going? did you lose some? lemme know
@@pistolero1781 hey bro how you doing king. We wanna know . Keep up that grind lil nigga you’ll get to the top
you deserve the best man. youre seriously helping
Dude thank you for making such an informative video that gets to the point in simple terms, you are a legend!
Explained the best it could've been in just 7 minutes. Love you man
I used to do intermittent fasting it worked wonderfully but it was so tough to refuse food and hard to stick too.
So now I have started with calorie deficit
I eat what I want but in lesser quantity
I'm going to try this method of figuring out my caloric intake, got to start somewhere, appreciate the knowledge
Thanks, very useful video. Definitely have a clearer picture now for my health goals. !
I’m at a Korean BBQ buffet.
This is a whole mood😂😂
Alright
I could listen to him talk all day
Very honest 100% accurate information 👌
By God finally a channel that explains it in a way i can understand. And you get right to it is the best part. Thanks man! Instant subscribe!
This was a great video. I am a young teenage male and I have found myself eating too much since the start of the virus Covid-19. After eating too much I have found my self becoming more and more overweight even when playing sports and being active. Recently it has been hard to find ways to lose weight because of all the videos that are provided saying different ways to do so. This has helped me a lot and I will continue to watch your videos on my journey. Really in conclusion I just wanted to say great video, and thank you for teaching me this. Keep up the great work ❤
I've started doing a Calorie deficit since the moment I've posted this comment.
I am currently 69kg at 14 and am planning to get into better shape. I do daily home workouts for around 25 mins and I will eat no more than 2064kcal per day. I usually eat around 1700-1900kcal anyway (unhealthy foods) I'm going to try to eat more protein hopefully and I will lose the body fat I have. Wish me luck and anyone who's wondering I'll update you along the way
Progress:
So far in 2 weeks I've managed to lose 2kg and am tracking my food down everyday as well as excersizing to burn fat
So far 2 months in at 67kg, lost track as phone broke so cudn't track calories but re started nd hopefully starting to go gym again soon
3 months later: still at 67kg due to metabolism getting faster, havent done much really hoping to get to gym as soon as i can and tracking my calories as ive been quite lazy recently, hoping to improve
5 months later: been going out more often. still at 67kg, eating well
hey i'm doing the same, good luck man
@@mr.despacito4301 yeah you too
Hows the progress? Have you hit a plateu at all
Yo update
@@Joshuathevoyager2011 At 67kg rn, lost track but re started nd hoping to go gym again soon
I just wanted to say. This video had great information and was extremely easy to follow. Thank you. I did keto for three months lost went from 330 to 265lbs. Now im learning how to do a diet that doesn’t require so much will power. Thanks again.
Nice bro keep going 👍
Richie your videos are pretty much the only nutrition ones I can watch anymore...clear and simple! I have a question I was wondering you may be able to answer...other than online calculators, is there any way you can get a fairly precise number for calories burnt during a weightlifting session? It's hard to know if I'm hitting my deficit when I can't work out how many calories I'm burning per day....heart rate monitor? Fit bit? Thanks Richie!
Im no Expert but for me getting a fitbit hjelpet to track my calories in and out, and to see how many calories i burn while training.
And teach me a lot more about my body, active minutes and how pulse increases the weight loss and so on. At least I am very happy with my fitbit😊
Nope…it’s just a case of tracking, adjusting…trial and error. Shit but its the only way
@@ausualsuspect9639 yea thought so...thanks man
Thank you, clear and concise. 👍👍👍
I like this dude's energy
BEST YTB CHANNEL
Its much easier with modern gadgets. Calculate BMR, add 100-150 kcal for digestion, and then add all your calorie activity from smart watch like how much you walked, run, cycled. Now you have much better estimate than some vague "activity factor".
In general I agree with mostly everything what you have explained. The problem of diet-fitness-health influencers is that you are explaining the theory of the calorie defecit with many numbers. It makes sense to cut out 500 calories from your daily calorie needs but why do people fail with this method? Because most people understand to cut 500 calories you need to eat less by cutting a meal or only eating half of the volume of food you are daily consuming. What is the result? You don't lose weight or you gain more. Why? It's that simple: Eat less, get more hungry and instead of cutting calories you increase your calorie income. Why is it so hard to explain, that some foods like vegetables or fruits have lower calories and when you eat specific foods with higher protein are also good for calorie deficit because the body needs to use extra energy to digest protein? Why is it so difficult to tell people that a 100 gramms of french fries have 312 calories and 100 gramms of Broccoli only have 34 calories? This is the secret: Eat a lot so you will get full with the right stuff. This method made me lose 38 kilograms (84 LBS) within one year because I was not suffering hunger. I am going to the gym 3-5 times a week, eat a lot of proteins and combine them with all the healthy stuff like fruits and vegetables. Remove high caloric beverages and switch to water or low calorie drinks. In fact I agree at first you should track calories somehow to know how many calories you are consuming but soon you will get a feeling to get into a calorie defict automatically. So please if you want to help people to lose weight use more VOLUME-CALORIC examples instead of ONLY telling people to eat 500 calories less on their daily diet. A full stomach is the key to avoid hunger!
What food options do you recommend
@@angelathomas6773 It's up to you. Track your calories and cut 500 calories on your daily intakes. Instead of fries eat boiles potatoes. Instead of fatty meat eat lean meat. Avoid industrial sweet food and eat more fruit. But for me the best combo is high protein, high vegetables and fruits (fibre) and a little carbs like potatoe or oats. You can have also high caloric foods as well but check your track that you will not access your defecit. Firstly track your calories and do exersizes like resistance training or muscle growing exersizes. Do not focus on cardio. You can but prioritize muscle growth because muscles are burning more calories. And most important is: eat and get full but with low calories.
This is true. I used to fast to about mid day then eat whatever meal I wanted (burgers/pizza etc). This would make it so I'm not starving throughout the day, I still ate the food that I wanted until I was FULL, then I wouldn't spend the rest of the day thinking about food or cravings. But it was extremely important to eat something that'll keep me full (no empty calories like cookis etc)
Thank you for this❤
I dropped my calories extremely low one week and lost 14 pounds, week two I was so hungry, I cheated and gained weight, I gave up but I think I dropped calories too low like you said
A lot of it is water weight too. Don’t be discouraged when a few pounds come back on after weekend restaurant meals. It’s more important to see how your clothes fit and your measurements. 😊 You can do it! Just one healthy habit at a time will get you there 💪🏽🙏🏽
How much calories did you intake?
sis/bro, you need calorie , if you hungry thats mean you need to eat. your body need energy
@@ypxgame we lose weight when we dont have energyy!
@@ehkalazikiii1643 Absolutely true, energy will turn into fat. Hunger means that when there is no excess calories left to burn, and our body is starting to burn fat. And if the person can resist the hunger, then thats the process of weight loss happened
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185.
P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
You commented this exact thing on another video 🤣🤣
@@michaelduran9792 Yup.
Will probably have to throw away my scales as well, dropped from a XL shirt to a Large and also dropped 1 size in pants/shorts yet the scale stays the same
hi , question :
is it thus ok to consider for example eating only 2 packets of chicken noodles in a 24-hour interval (and consuming nothing else) while performing bodily activity for around 2 hours a day , to create a solid daily calorie deficit ; to really reach a yielding fat burn pattern that would make my body lean in like two months or so ?
(PS : other than noodles ; it could be only three slices of pizza a day , or only 2 large croissants a day , and consuming nothing else within the 24-hour interval)
@@hadiNaameh hello, what you described could be considered fasting. I don't have an answer to your question. I simply described what has worked for me. Take care.
This really helps
this is great i really appreciate the effort
I’m starting this tomorrow and I’ll keep anyone interested updated in about a weeks time (I will be running 1.5mi a day and I go to the gym 3-4 times a week)
Week 1 update: I didn’t see much progress and I noticed I had slightly less energy
Week 2 update: body fat % decreased slightly not noticeable at first glance but energy levels start to feel normal again
week 3 update: soon
Any update?
@@pauliewalnuts5803 ye mb I forgot to but I’ve just added my week 1 & 2 updates
Awesome 👍🏾 Thanks
A breath of fresh air
Okay so I did the calculations but now I don’t understand what TDR is for? How many calories we should eat daily? How many calories we need to burn?
Fantastic video
I'd love it if you could make a video about weight loss for us that has had a gastric surgery
Below your total expenditures. Does that include how many calories are burnt during training. Or should your deficit be below your maintenance only
calculation comes to 2263 calories for me with 1763 cals being a 500 cal deficit and that is scary accurate. if I consume 2000 to 2200 calories I will maintain weight, at 1700 cals I lose weight. That is pretty amazing, never seen this calculation before but I have been dieting for years so i know my numbers pretty well.
Can u explain me too what you understood cuz I'm too confused right now
@@fiaflakes6440idk what there is to explain because it's a pretty simple formula. Try having a higher IQ
Yeah mine comes up to 3184 and when I eat about that I just maintain I’m growing down to 2550
Great video! Does this gentleman do one on one coaching??
Had my earbuds in full blast. Even got the warning it was too loud. Couldn't hear you to save my life
thank you so much
Thank you
I was completely focused then I heard "rob a bakery" 🤣🤣🤣. I'm laughing so hard.
Would it be a good idea to use a calorie calculator to find out an estimate and start there?
I cut back by doing two meals a day instead of three (most days but not everyday). Occasionally, I'll have a small snack like a yogurt or piece of cheese, but try to keep snacking to a minimum. At meals I try to eat enough, like a full plate of food, so that I don't leave still hungry. If possible, I don't go back for seconds, unless I'm still hungry, and usually I'll get much less for seconds than I did for firsts.
I haven't been doing this for very long, so I haven't seen much progress, and I'm probably not as consistent as I should be. I'm worried that I'm not burning as much calories because I'm more lethargic from less energy. I've heard people say that cardio can be unhelpful, because after cardio you might be so tired that you end up not doing much for the rest of the day, so overall you still not burning anymore calories in a day than normal. At this point, though, I'm probably not burning many calories in a day anyway, since I tend to be lazy and not do much. So probably forcing myself to get up and do cardio would help. Hopefully, I can just keep pushing through and keep moving, because I feel like cutting calories makes my body just want to be lazy and not move, so that I burn less calories too.
I calculated and my tdee is around 2800 calories. If I go in a deficit by cutting 500 calories, that means i have to consume 2300. But that's the problem, I'm trying to cut for the past 2-3 months, consuming 1800 calories. I thought it was too low so I switched to 2000 2100 and my weight either went up or stayed the same. I try to eat a good amount of protein everyday. I consume around 130-150gm protein daily with whey protein and chicken breasts. I'm 23 years old, height is 5'10", currently I weigh 92 kg, still weight stayed same or went up sometimes. I track my calories regularly and accurately down to the small things. I go to gym and train hard daily. My regular water intake is high af, i drink 5 litres daily excluding the water i drink during gym. Still it happened. Idk what is wrong. I cut my calories again down to 1800 for the past few days, and guess what, weight is now going down just the way I like it. Somebody explain to me what's happening 😭
So I've been tracking calories for about 1 month now and is using a certain app for it. In the app I also enter my excersice. And when I do that the calories Ive burnt is being added to the calories I should eat per day. Now.. Should I only look at the calories I've eaten and not starting eating more cause of the ones I've burnt? I rarely manage to get to my calorie goal for the day unless I eat something unnecessary In the evening.
My bmr is 1700 and lightly to moderate excersice a few times a week. But I walk about 10000 steps every day. Should I enter the calories I've burnt with the steps each day as training??
If I drive a semi all day, how much calories can I have to lose 20 lbs. I don’t eat carbs, soda or junk. Lost 11lbs now stalled for 2 damn weeks. I don’t do well fasting but 12 to 14 hours. I exercise on weekends only. Swimming and some resistance training.
How do i go up to my maintenance after i lost the weight?
Ive been in a deficit for 4 months now and lost 12kg so im finished and want to start maintaining my weight, but i dont feel save just going back up to my maintenance calories since i personally think that this would confuse my body in a way. It has gotten used to the few calories i eat so suddenly going back up isnt the best stratagem i think
When cutting should I be in a 500 deficit? Im skinny fat and started bulking in june and thinking to start cut in February since I’m feeling fat
Hi - 40 years/male-6ft tall ; novice-intermediate in training… I have been dieting and cutting now (hopefully mostly fat) from 87kgs to 77kgs ; 26-28% BF to 18% body fat. Eating roughly 1600-1800 calories (2gm/kg protein) and on an average losing 2 kgs per month last 5 months. What should be my next few steps? Continue further and cut till am 12-14% body fat or slowly start increasing my calories? But am worried about fat gain -My aim is to ultimately -gain more lean muscles and sit around 80kgs with leaner body (10-12% BF) . My current BMR is roughly 1800-1900 calories so am eating very close to BMR or even below it may be.
so basically if I use the calculator and get a number like 2000 (which is much less then I would usually eat in a day) then if I burn only 1700 calories, am I still in a deficit because the calculations include activity? I think this is where I am getting confused
I have noticed due to my job and eating the food at my job though I al walking and physically moving for up to 8 hours a day I have gained 10 pounds. So I am intending on figuring out what I should eat, and apropriate it now so being at work does exercise and also not gain weight at the same time.
Can you be on a caloric defecit (to get abs for example) and also grow muscle on arms and legs? At the same time?
what acrivity factor should i choose if i go to the gym 4 days a week
I used the formula in the video and then the formula in the description box. Results for both of them are different. What could be the reason. One shows my maintenance cals as 2200 and the other shows 2600
My details in case it helps someone
Weight : 104 lbs / 47 kg
Height : 153 cm / 60 in / 5 ft
Age : 18
BMR : 1172
TDEE : 1700
Deficit : 1200 - 1500
You are so short for 18 lol
Nothing else helped me just straight up calorie deficit and the stair master.!
Like everything on the internet, can’t help but share what helped me with my weight.
I do mine in Metric…
80kg x 40 = 3,200 kcal - Bulking
80kg x 35 = 2,800 kcal - Maintain
80kg x 30 = 2,400 kcal - Cut
80kg x 2.2g = 176g - Protein
For Imperial…
176lb x 18.5 = 3,280 kcal - Bulking
176lb x 16 = 2,800 kcal - Maintain
176lb x 14.5 = 2,560 kcal - Cut
176lb x 1lb = 176g - Protein
These are my numbers, yours is going to be different, so adjust accordingly 😎
Say my weight is a 130kg would the 30 still apply or would I have to lower it
@@shaggy3020 The x30 will still apply, just keep an eye on your weight and adjust accordingly
Say I’m 220 pound how much calories would I have to eat to lose weight
@@aronmorris5488 (your body weight in pounds) x 14 = Kcal. Your calories will drop with your weight.
@@edwardpritchard3132 if I’m 144lbs how many calories do I eat to loose weight ?
Mine says for being 6’2 and weighing 99kg to lose weight I need to eat 2500 a day and that’s for minimal activity due to desk job does that sound right? In November it intends to drop it to 2000 calories
what do you do if you’re working on gaining muscle at the gym but trying to lose fat at the same time? wouldn’t it be hard to tell if you’re making progress because the scale would go up due to increased muscle and ALSO down to decreased fat? what should i do?
do a Deficit to Maintenance to Surplus over time.
Very hard to build muscle and burn fat together not many people. If you want to lose fat you need be in deficit and keep up your weight training to maintain as muscle as much as possible. If you want to grow muscle you need to be in a surplus.
Just be aware that the scale will fluctuate as you build muscle and don't let that scare you. You will start to look different in the mirror. Maybe use a tap measure to measure your waist and see if you are slimming down that way. Just keep at it and other people might even compliment you saying that you look like you lost weight, even if the scale doesn't show much difference.
hy so ive watched your video like a few times and i managed to calculate my TDEE, but one thing i could not quite get was how do i begin to track my calories. should i use a food scale or should i know the calories of certain foods?
You can use many fitness apps or just google the calories that are there in the food that you eat.
What is my activity levels? I’m a swimmer. I swim twice a day and go to the gym too I lift but not too heavy weights.
I was told that you should do calories deficit then eat normally then do another calories deficit so your body don’t stop metabolizing due to sudden food deficit.
when I first dropped a pound I was like it's probably just water weight cause thats how they say it goes when a person first drops but then days after it still was dropped
Is that normal for a drop in weight to really stick and it not be water
i do for 15-20min and 600-900 steps using 1.2mph
Why is it when i eat whats needed to maintain my weight or even less then that number by a good 500 cals or more even I gain weight on the scale is my bmr including excercise should I only eat my bmr if im working out?
500 calories is only a quarter of a pound so that should mean almost 2 pounds a week, maybe alot of water weight
From personal experience I've found tweaking what I eat to ensure I feel full, satisfied and any fatigue is from my wife and not life did a world for helping me!
Please can you use an example to show the working out
my height 5 feet 6 inched and weight 85 kilogram (187 pound) how much calories required daily ?
Can we use metrics please? I`m tired of finding out how many fingers, foots or Texases equivalent of my height/weight
How to divid macros
Can any Personal trainers out there or people that have bulked up please give some tips to how this works?
I’m 31 and weigh 180 pounds, average build with a little belly fat and looking to bulk up and build muscle while losing belly fat. What should my calorie intake be to obtain this? I’ve cut down the fatty foods and started eating more protein, taking protein shakes and drinking lots more water with balanced healthier lunches and dinners throughout the day, I just don’t know how much calories I should be consuming to avoid gaining any more fat, thanks
Hi I just found this video and I'm planning to be on a calorie def to have a more defined body shape especially on my abs. How would I know how much calorie I burned in a day. And how much calorie I'm burning whenever I'm working out at the gym.
I would say use any device that can calculate calorie burn for different activities. It might be an app for the phone or a smartwatch.
This video really is accurate tho. I used to be pushing 260lbs and dropped down to about 175lbs in about 1.5/ 2 years. I would work out 4 days a week for about 1-1.5 hours. I've always had a hard time with diets so what I did was just fast a little so I could eat my favorite shitty meals later in the day like burgers/pizza (something that'll actually keep me full tho). The only food I stopped eating was stuff like cookies and pop tarts (just empty calories).
I've been going for three days my deficit has been 600-870-580 calories below my recommendation, should I be experiencing difficulty this early or does that come later?
Is a 2,137.7304 bmr good or bad
Should i trust my apple watch resting calories also add up the active calories?
Man, I get so insanely hungry and get so tired working out and cutting calories. I can keep a calory deficit for 4 days but binge for 2 days. I prefer to just keep eating what I normally eat and work out because that works for me and reduce calories as I get fitter and weigh less. It doesn't seem to make sense but I can't be on a diet. I'm a vegetarian and vegetarian food digests fast lol. I just added more fresh fruits and vegetables and added branflakes into my diet instead of the boxed vegetarian foods. I don't cut out the rice but have reduced bread because theres very little left to eat for me if I leave these staples out.. I prefer not to count calories because it makes me miserable and I feel deprived. I prefer to just take a common sense approach and can tell if I'm over eating. It works for me although I understand why a strict diet is necessary in specific circumstances.
Maybe your deficit was too low? This happened to me years ago. I was on a 500 calorie deficit but some days it was much more than that (maybe even 700 calories from having to do random extra activities). I stated to binge eat but I didn't know why at the time 😥😥😥. Now I eat more and only aim for 200 calorie deficit and so far I never binge eat 🤔🤔 But I agree with you, it doesn't work long term being on a strict diet!
do i cut caloires from the BMR or my maintainance calories! i hope some one would reply
From maintenance
@@kishannayee9430 oky thnx
I am currently **76kgs, male, 29 years old, 5 feet 10inches(178cms height**). I have been on a constant diet of between **1200 - 1500calories/day** for the last one month to lose **3kgs from 79kg**. I have been eating healthy majorly and my macros would look like averaging **130 - 180gms carbs; 50 - 80gms protein, 30 - 50gms fats, 20 - 30gms fibre daily**. Also my workouts were home-based, including **5000 steps walked daily (250cals burned), mix of weight lifting, belly exercises, pushups, skipping for a total of 500 cals average burned daily.** My goal is to reach a healthy BMI weight of **70kgs** so I need to lose another **6kgs **atleast. But most importantly i have a wary of **belly fat 36inch waist** which protrudes and bothers me to get on this weight loss journey. My aim is to reduce the belly fat to **below 32 inches**. I don't have any other fat except belly fat as I have a slim body overall. I have also been drinking **green tea, ginger lemon water** to boost my journey and incorporated slight **intermittent fasting** hours of **14 - 16hrs daily**. Despite being on heavy caloric deficits and intense workouts, I am able to lose **3kgs** but my** belly still protrudes**. How can I improve myself? As per maintenance I will require at least **2500 cals** to maintain weight with moderate to intensely active, so im constantly cutting around **1500 to 1800cals(including 500cals for workouts) but as per my weight stats, it shows i have been only losing 6000cals weekly average(0.75kg, if 7700cals=1kg lost) in the last month to attain 3kgs lost from 79 to 76**. I eat breakfast around **11 - 12pm, lunch in between, and dinner max by 9.30pm**. I track all my calories quite accurately using **healthifyme app** so what am I doing wrong. Is there any other ways to accelerate my weight loss process as i wanna cut disturbing **belly fat** first. Don't seem to be building that much muscle either as my workouts are mostly cardio** based. **Also most my meals are delivered from healthy restaurants via **swiggy/zomato **as** I dont**** have a kitchen in the house to cook my meals. No sugars/minimal salt/No junk/no milk.**
My meals would look like - **ragi dosa/oatmeal with nuts, grill chicken breasts/chicken soups, cucumber/carrot salads, khichdis, max 2-3whole wheat rotis daily, fruits(apple, mango, guava, pears). Please suggest me if I can improve my workouts/diet(sorry for long essay)**🙏
Im facing the same kind of problem;--;
please stop eating so less! @heyitsvarun the main reason you arent losing weight is because of your calorie intake. your body has adapted to this calories and theres high possibilty that you might be losing muscle too at such a low defict. please increase your calories and start lifting weights and do cardio 2-3 times per week, keep yur step counts 10k per day, staying at the same calories will make you burn your hard earned muscle.
I started eating as early as 5:00pm..and so much improvement with my tummy.
Try
Bro up your protein intake and calories, you're crash dieting. I know this is old but anyone who sees this should know 1200 is way too low for your average man. Also, protein intake should be lean mass in lbs x .8. A 170 lb man should eat roughly 135-140 gs of protein a day if they don't want to lose muscle mass when cutting
Left thumb down because that link is B.S. sales page. No calculator
So if my BMR is 2556 what would my daily calories intake be? I train jiujitsu 4-5x a week trying to cut some weight off the belly lol
If you were to just track calories burned on a smartwatch would that work just as well as calculating weekly weight average?
Depends on how much you trust the accuracy of your smartwatch.
I need help plzz somebody answer the problem with me is when i was like 14 i did diet it wasnt from a nutrionst i just stopped eating i just cutted alot of portion size i lost weight but became my health my face became the question i m stuck on is how do i diet and reduce calories while mantaining goodhealth and have lots of nutrionts that my body needs
How many times a week do I need to workout for it to work :,)
do i need Refeed ???? like 5:2 diet??? i am eat low calories for year now and go to gym like 5 days stil after losing some fat my fat lose is stop for month.. so how to stay in Calorie Deficit for long time i cant just cut my Calories i need to eat sometime :x
I wonder if someone could clarify this for me-
I read somewhere that 1kg has 7000 calories, so if I burn 1000 calories a day for 7 days, I’ll be effectively losing 1 kg every week. (I understand that this is very ambitious but I’m just talking hypothetically for now)
So if I go into a calorie deficit of 500 calories through dieting, and then lose an additional 500 calories from exercise, does that mean that I’m effectively burning 1000 calories daily?
Your body naturally burns 2000cals so you would lose like 2-4
From what I understood, yes, if you burn 500 more calories a day than the amount of calories you consume outside of exercises and you burn 500 more in the same day through exercises then yes
for as far as i know, yes :) that’s what i’ve been doing for two weeks and i’ve lost about 2,5 kg.
Can someone explain in simple & what type of food can be taken
I always had a question in my mind, let's consider that I consume "X" calories every day. Do I have to burn more than "X" calories by working out? or less than that because our body organs need energy as well, don't they?
if you are already "over weight meaning 20-30% body fat" then your organs use the fat as energy, meaning its fine to burn more than x, thats how fat burning works
@@Zephyrus_Roblox20 percent body fat isn’t overweight?
@@Maya66130 i said over
@@Zephyrus_Roblox oh thanks for clarifying
I don’t think the scale is the best way to tell if you’re losing weight during body recomposition.
hi , question :
is it thus ok to consider for example eating only 2 packets of chicken noodles in a 24-hour interval (and consuming nothing else) while performing bodily activity for around 2 hours a day , to create a solid daily calorie deficit ; to really reach a yielding fat burn pattern that would make my body lean in like two months or so ?
(PS : other than noodles ; it could be only three slices of pizza a day , or only 2 large croissants a day , and consuming nothing else within the 24-hour interval)
the explanation in this video is super rational & mind-filling . very respected approach to the whole concept at hand . nice
Can I do this while I’m 14 or should I wait till I’m older?
I like his English
So you shouldn’t factor in the calories you burn through exercise? Say if you burn 600 calories according to your Apple Watch you shouldn’t add that back into you total calorie budget for the day?
3:10 3206.5…I’m trying to cut just a little bit but I don’t each THAT much in a day. No way that’s my maintenance level
Ok so im very heavy trying to lose weight. Ive been in a calorie deficit but I’ve plateaued. I eat about 1200 calories a day with lots of exercise. But i dont think im eating enough protein. Maybe 60-80 grams a day. Im not sure how to get out of this plateau.
How will you measure success on the weight scale if your lifting weights in the gym and putting on dense muscle weight?
Your losing some fat but gaining muscle so how will success be measured for such people?
then you dont need to! many professionals do not weigh themselves because if your calories (in healthy food) are at your bmr and you burn 300-500 + your bmr, then you dont need to measure yourself, he is talking about just loosing body fat, but if youre loosing fat and gaining muscle, then yeah you dont need to measure
Myprotein whey supplement is tooo sweet. I don't know what to do now, throw it or to consume it.
Try out two spoons of Greek yoghurt or peanut butter and mix it together
How do I know how many carbs to eat in a deficit l?
Depends on a lot of things like how much you enjoy carbs, or if you'd prefer fattier foods or if you're planning on being very physically active. At the end of the day, if you're in a calorie deficit and getting enough protein , it doesn't matter how many carbs or fat you're eating in terms of fat loss
@@rkirwan1 thanks buddy 👍
@@josh200. how’s it going for you?
Bro ive been trying but i just binge because i lack self control. Ive went to the point of just not eating anything at this point
i found some low fat low calorie meals that are stupid filling its nice
Would a Chloe ting 10 minute workout daily count as moderate or a lot of exercise?
10 min is really inefficient. Been on a weight loss journey, the bare minimum is 30 min
If you're trying to stay fit, 10 minutes workout daily is decent. But if you're trying to loss weight, 10 minutes is not enough
Not trying to lose weight I’m only 135 pounds and I’m relatively built I just want to get more defined muscles by losing my body fat. I understand calorie deficit but how do I not lose weight?