🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
👍 It's calming to hear that there is still a straight-forward, experience and common sense based approach in the confusing youtube jungle out there. 🙏 Greetings from Germany 🙋♂️
Oh my God, I am so thankful you have a UA-cam Channel! It is so refreshing to listen to a nutritonist who isn't preaching some extreme weight loss tactic. I've been eating in my calorie deficit and working out daily, I even eat bread...sometimes late at night, and I've still lost weight. I have PCOS so this goes against everything. But I am and I got scared that it was going to slow down because bread was "bad." Thank you, thank you, thank you for this!
I follow a low carb meal plan and time restricted eating. It helped reverse my insulin resistance and fatty liver in 3 months, something I didn't know I had because I was asymptomatic. Six months and 20 lbs later, I am now starting to incorporate mild exercises like walking and doing home workout videos. I like how the concept of my way of life is science-backed, and because I have trial-and-errored myself so much in those months I now understand my body enough to know what works for me. This gives me the flexibility to adjust according to what happens around me and makes me more mindful of my body and what I eat.
I’m avoiding extreme calorie restriction and cutting out food groups. Happy with a balanced healthy calorie deficit. I’m satiated and slowly losing weight. Love your videos!
Love your down to earth, no nonsense advice. So clear, reassuring and helpful. Really excellent content and channel, keep up the great work! Deserves to do very well! 👍👏
Your teachings and advice are very much realistic and rooted deeply in knowledge and wisdom. Thank you for consistently inspiring me to live a healthy lifestyle. In Christ, Baron
I am 67 years old, 5' 11", and 165 lbs. I really don't cut any corners at this point and my only treat is a homemade muffin made out of almond flour every once in awhile. I grow most of my own veggies, walk 45 minutes a day and workout with dumbbells 4 days a week. It's always been about a lifestyle I can consistently live with for the rest of my life. I lost 77 pounds over a 2 year period and now just maintaining my existing weight. One of the bonus results I noticed is the change in the way I think, process information etc , while maintaining a positive healthy lifestyle. While others my age are losing ground, I am still growing. I even recently started playing the guitar. God bless, In Christ, Baron T Reed
Great video! I do 16:8 intermittent fasting daily. I avoid processed foods, added sugar and grains while focusing on protein, non-starchy veggies, nuts, seeds and healthy fats. I do a full body workout MWF, sprints T-Th, 60 minutes elliptical on Sat and active recovery on Sun. I incorporate treat days periodically. I am just someone striving to be fit and lean year round.
I've been working out three times a week... twice intensely at rumble boxing and one time at home cycling and doing core work and glutes. I cut out eating chips and I eat healthy food with good proportions. I've lost about 3 pounds in a month. How long til I drop more and get toned? I'm close to my ideal weight, so it's hard to lose it.
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
Great advise. Having a desk job it's easy to snack on vending machine treats such as nuts. I keep my morning empty cup of coffee on my desk and put the packages of food in it and count the calories at the end of the day to keep track.
I'm so glad to hear you say that low carb diets are over-hyped. I have so many friends that obsess about carbs and it just seems insane to me. I've always thought that calorie density is more important to pay attention to.
What an intelligent, thoughtful, reasonable and rational video. I will say, I tried intermittent fasting and it did work for me. But I think it should be considered a “tool” because what it actually does is help one get control over their cravings and over thinking about food all the time. I think it does help a person to be more in tune with when they are actually hungry and in need of nourishment, instead of eating for emotional reasons.
Weight training and cardio (cycling) seems working well for me. Cycling first to get my head rate up and then weight training. Sometimes I only do one or the other. I also change up the load. Thanks for all the great info
Sometimes I think I'm counting calories, then I look at the 100 grams of chocolate I ate, and realized that I've blown through my caloric intake haha Great video as always!
I tried all the extremes and now I just want to eat the most nutritious foods at a calorie deficit. I weigh 475 pounds at 5'7". I can move around just fine, do laundry, take out the garbage, walk for 10 minutes without sitting down. I am a singer so I know how to control my breathing. This weight gain was an emotional journey. I am ready to find that sweet spot of calories. Can you help me? ❤😢
The problem for me is, what’s ‘a little’ treat foods? If I eat none of them all week and reserve chips for Friday/Saturday and have half a bag each day, is that reversing everything I did during the week..the guilt is real, and it feels like I’m not making progress..
You’re certainly not reversing everything if the only change you make on the weekend is half a bag of chips each day. It comes down to the total amount of calories you’re eating each day and whether it puts you in a calorie deficit. You could even have treat foods every day (I do!) and still lose weight if the calorie total works out. How many calories are you targeting each day?
@@IvanaChapman i get to 1200 daily with whole foods (vegan) which is low I think. So the days I eat junk I reduce other intake so I don’t go beyond 1500 or so I think. Maybe 1800 but I don’t think I’m reaching that.
Yes, 1200 calories is pretty low. It's hard to know how accurate those numbers are...many people don't track their calories accurately (it takes some practice!). Are you tracking macros at all (protein, fibre)?
@@IvanaChapman when I track I also track my macros. Carb is highest at around 60%, then protein then fat. I try to bring my protein close to .8 to 1 gram per pound. Fat is usually at around 20g. Fibre i don’t check but based on what I eat it’s fairly high (leafy greens, legumes, fruit, oats..). I think my issue is the weekends (comfort time associated with comfort foods and treating myself) and want to try to maintain the weekly routine with only 1 day of more junky stuff. I feel if I incorporate during the week, mentally, it messes with my structure. You’re so nice to replying and asking questions!
Metabolism doesn't change with menopause, but fat distribution does. Many things make weight gain easier and a challenging menopause can be one of those things. It feels harder, but my clients who are menopausal or post-menopausal have still managed to get the results they wanted...but yes, reducing (but not eliminating) treat foods is part of that.
I have plateaued for a month now. My food is planned. Am on caloric deficit (below TDEE). I do intermittent fasting. I workout every day at the gym. But the scale doesn’t budge. Am getting frustrated.
Can you please give me some more details? I may be able to answer your question in my livestream tomorrow! 🔥 What was your starting weight? How much weight have you lost? What is your goal weight? How many calories are you having daily? You say it's a calorie deficit (if you're not losing fat, it's not), but where did you get those numbers? What workouts do you do at the gym and for how long? Here's the link to the livestream: ua-cam.com/users/liveTkq83Dg5ntI
@@IvanaChapman thank you and will join the live stream. 5’0 with start weight of 154lbs. Lost 17lbs the first month. Goal is to go back to my pre pandemic wt of 100-107 lbs. TDEE calculator says 1400 cal a day for my activity/exercise level/frequency. I cut back 500cal. Daily budget to eat is 900cal. I do a lot of treadmill (incline 6, speed 3) an hour before I go to body combat class or group lifting exercise. I workout 4X a week (group/class). But I walk on treadmill daily (3-4miles, over 10K steps) burning average of 450-500 cal each time. Heart rate on treadmill walk alone goes 150+ bec of the incline. I do light weights too. I spend 2 hrs at the gym when I have classes. And 1.5 hrs on days I just walk. I drink water, I supplement (I am 43). I also do Intermittent fasting (one meal a day) consistently and with ease. I don’t feel savagely hungry. I eat more protein, moderate fats, less than 15g Net carbs. Except if I have a lot of veggies. I make my own food at home. I have food scale and myfitness pal app. Might help to give details before the livestream for a case study. Thank you!!
My weight loss has not happened at all yet. I am breastfeeding my toddler who is 26 months and everytime I diet I get sick and and I get hormonal issues. Perhaps I was lowering my calories too fast? I was aiming for 1800-2000 calorie range. I do housework and have 3 children so I thought I was relatively active with just my busy life? I don’t see much change on scale and I’ve tried to lose about 4 times since he was born. No matter what I do it stays at 95 kg -92kg range. When I cut down to 1600 calories was the only point I got down to 87kg but now I am 95 so same weight after his birth. I normally eat a lot of food and never keep track but I’d say 4-5k range which is why I think I am so overweight
How do you deal with people who always ask you for diet advice then turn around and tell you they aren’t ready? What I’m telling them sounds too difficult for them. And I’ve wasted my time.
I direct them to my website to explore my services. 😉 But if they're just asking because they're impressed with your physique (and you're not a fitness pro), then you can simply say, "What works for me might not work for you...maybe look for someone who can help you if you're serious about it."
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
👍 It's calming to hear that there is still a straight-forward, experience and common sense based approach in the confusing youtube jungle out there. 🙏 Greetings from Germany 🙋♂️
Oh my God, I am so thankful you have a UA-cam Channel! It is so refreshing to listen to a nutritonist who isn't preaching some extreme weight loss tactic. I've been eating in my calorie deficit and working out daily, I even eat bread...sometimes late at night, and I've still lost weight. I have PCOS so this goes against everything. But I am and I got scared that it was going to slow down because bread was "bad." Thank you, thank you, thank you for this!
I’m so glad it was helpful! 😊 And your comment means a lot to me. ❤️
I follow a low carb meal plan and time restricted eating. It helped reverse my insulin resistance and fatty liver in 3 months, something I didn't know I had because I was asymptomatic. Six months and 20 lbs later, I am now starting to incorporate mild exercises like walking and doing home workout videos. I like how the concept of my way of life is science-backed, and because I have trial-and-errored myself so much in those months I now understand my body enough to know what works for me. This gives me the flexibility to adjust according to what happens around me and makes me more mindful of my body and what I eat.
Best videos ever after all the contradictory things I’ve watched you so make sense. Thanks 🙏
I’m avoiding extreme calorie restriction and cutting out food groups. Happy with a balanced healthy calorie deficit. I’m satiated and slowly losing weight. Love your videos!
Sounds like a very reasonable plan! 🙂 Thanks for being here.
Love your down to earth, no nonsense advice. So clear, reassuring and helpful. Really excellent content and channel, keep up the great work! Deserves to do very well! 👍👏
Thanks so much! 😊
Your teachings and advice are very much realistic and rooted deeply in knowledge and wisdom. Thank you for consistently inspiring me to live a healthy lifestyle.
In Christ, Baron
Thanks for watching! What popular weight loss "rules" are you skipping? Comment below! ⬇
I am 67 years old, 5' 11", and 165 lbs. I really don't cut any corners at this point and my only treat is a homemade muffin made out of almond flour every once in awhile. I grow most of my own veggies, walk 45 minutes a day and workout with dumbbells 4 days a week. It's always been about a lifestyle I can consistently live with for the rest of my life. I lost 77 pounds over a 2 year period and now just maintaining my existing weight. One of the bonus results I noticed is the change in the way I think, process information etc , while maintaining a positive healthy lifestyle. While others my age are losing ground, I am still growing. I even recently started playing the guitar.
God bless,
In Christ, Baron T Reed
Great video! I do 16:8 intermittent fasting daily. I avoid processed foods, added sugar and grains while focusing on protein, non-starchy veggies, nuts, seeds and healthy fats. I do a full body workout MWF, sprints T-Th, 60 minutes elliptical on Sat and active recovery on Sun. I incorporate treat days periodically. I am just someone striving to be fit and lean year round.
That’s a good goal. 🎯 And it seems like you’ve found a routine that works for you.🙂 Is there anything that you struggle with?
Ken, if you don’t mind sharing, what is active recovery.
Excellent advice!!!
Push, Pull, and Legs...my favorite go to in order to overcome strength plateaus and focus on imbalances.
I've been working out three times a week... twice intensely at rumble boxing and one time at home cycling and doing core work and glutes. I cut out eating chips and I eat healthy food with good proportions. I've lost about 3 pounds in a month. How long til I drop more and get toned? I'm close to my ideal weight, so it's hard to lose it.
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
Great advise. Having a desk job it's easy to snack on vending machine treats such as nuts. I keep my morning empty cup of coffee on my desk and put the packages of food in it and count the calories at the end of the day to keep track.
Your advice is spot on thank you
You are absolutely right.
I'm so glad to hear you say that low carb diets are over-hyped. I have so many friends that obsess about carbs and it just seems insane to me. I've always thought that calorie density is more important to pay attention to.
What an intelligent, thoughtful, reasonable and rational video. I will say, I tried intermittent fasting and it did work for me. But I think it should be considered a “tool” because what it actually does is help one get control over their cravings and over thinking about food all the time. I think it does help a person to be more in tune with when they are actually hungry and in need of nourishment, instead of eating for emotional reasons.
Weight training and cardio (cycling) seems working well for me. Cycling first to get my head rate up and then weight training. Sometimes I only do one or the other. I also change up the load. Thanks for all the great info
Baby Yoda! Great video 😉
Thanks! 😊 Baby Yoda is the best. 🥰
Sometimes I think I'm counting calories, then I look at the 100 grams of chocolate I ate, and realized that I've blown through my caloric intake haha Great video as always!
Thank you. 😊 And yeah, that chocolate can really add up!
This is the best advice I’ve heard yet in my struggle to conquer obesity. Thank you.
Will you have a part 2 on this subject? Seems like you could film a "and this is how you can apply this info."
I did 20 min cardio with an hour of strength training 3 to 4 days per week.
Really enjoying your videos. When it comes to the weighing scales, does a woman's time of the month make a big difference to what the scales show?
Yes, absolutely! Hormones affect fluid balance and you can experience more water retention, which will affect your weight on the scale.
@@IvanaChapman Thanks for replying! So I suppose if we are to weigh ourselves, we should do so at the same time in our cycle each month?
I tried all the extremes and now I just want to eat the most nutritious foods at a calorie deficit. I weigh 475 pounds at 5'7". I can move around just fine, do laundry, take out the garbage, walk for 10 minutes without sitting down. I am a singer so I know how to control my breathing. This weight gain was an emotional journey. I am ready to find that sweet spot of calories. Can you help me? ❤😢
Thank You!
You look great 👍🏻
The problem for me is, what’s ‘a little’ treat foods? If I eat none of them all week and reserve chips for Friday/Saturday and have half a bag each day, is that reversing everything I did during the week..the guilt is real, and it feels like I’m not making progress..
You’re certainly not reversing everything if the only change you make on the weekend is half a bag of chips each day. It comes down to the total amount of calories you’re eating each day and whether it puts you in a calorie deficit. You could even have treat foods every day (I do!) and still lose weight if the calorie total works out. How many calories are you targeting each day?
Also, watch the part about guilt again. 😊
@@IvanaChapman i get to 1200 daily with whole foods (vegan) which is low I think. So the days I eat junk I reduce other intake so I don’t go beyond 1500 or so I think. Maybe 1800 but I don’t think I’m reaching that.
Yes, 1200 calories is pretty low. It's hard to know how accurate those numbers are...many people don't track their calories accurately (it takes some practice!). Are you tracking macros at all (protein, fibre)?
@@IvanaChapman when I track I also track my macros. Carb is highest at around 60%, then protein then fat. I try to bring my protein close to .8 to 1 gram per pound. Fat is usually at around 20g. Fibre i don’t check but based on what I eat it’s fairly high (leafy greens, legumes, fruit, oats..). I think my issue is the weekends (comfort time associated with comfort foods and treating myself) and want to try to maintain the weekly routine with only 1 day of more junky stuff. I feel if I incorporate during the week, mentally, it messes with my structure. You’re so nice to replying and asking questions!
Wait for menopause 🥴 different ball game when it comes to how many treat foods you have!! Weight gain is easier! Havev to be more careful.
Metabolism doesn't change with menopause, but fat distribution does. Many things make weight gain easier and a challenging menopause can be one of those things. It feels harder, but my clients who are menopausal or post-menopausal have still managed to get the results they wanted...but yes, reducing (but not eliminating) treat foods is part of that.
@anne…..FACTS!!!
This is interesting because every time I eat pasta for dinner, I will weigh a pound more the next morning than if I have meat and veggies for dinner.
Weight can vary from day-to-day because of variations in hydration, fibre intake, sodium balance, etc. It’s the long-term pattern that’s important.
I have plateaued for a month now. My food is planned. Am on caloric deficit (below TDEE). I do intermittent fasting. I workout every day at the gym. But the scale doesn’t budge. Am getting frustrated.
Can you please give me some more details? I may be able to answer your question in my livestream tomorrow! 🔥
What was your starting weight?
How much weight have you lost?
What is your goal weight?
How many calories are you having daily? You say it's a calorie deficit (if you're not losing fat, it's not), but where did you get those numbers?
What workouts do you do at the gym and for how long?
Here's the link to the livestream: ua-cam.com/users/liveTkq83Dg5ntI
@@IvanaChapman thank you and will join the live stream. 5’0 with start weight of 154lbs. Lost 17lbs the first month. Goal is to go back to my pre pandemic wt of 100-107 lbs. TDEE calculator says 1400 cal a day for my activity/exercise level/frequency. I cut back 500cal. Daily budget to eat is 900cal. I do a lot of treadmill (incline 6, speed 3) an hour before I go to body combat class or group lifting exercise. I workout 4X a week (group/class). But I walk on treadmill daily (3-4miles, over 10K steps) burning average of 450-500 cal each time. Heart rate on treadmill walk alone goes 150+ bec of the incline. I do light weights too. I spend 2 hrs at the gym when I have classes. And 1.5 hrs on days I just walk. I drink water, I supplement (I am 43). I also do Intermittent fasting (one meal a day) consistently and with ease. I don’t feel savagely hungry. I eat more protein, moderate fats, less than 15g Net carbs. Except if I have a lot of veggies. I make my own food at home. I have food scale and myfitness pal app. Might help to give details before the livestream for a case study. Thank you!!
Great! See you at the livestream tomorrow! 😁
My weight loss has not happened at all yet. I am breastfeeding my toddler who is 26 months and everytime I diet I get sick and and I get hormonal issues. Perhaps I was lowering my calories too fast? I was aiming for 1800-2000 calorie range. I do housework and have 3 children so I thought I was relatively active with just my busy life? I don’t see much change on scale and I’ve tried to lose about 4 times since he was born. No matter what I do it stays at 95 kg -92kg range. When I cut down to 1600 calories was the only point I got down to 87kg but now I am 95 so same weight after his birth. I normally eat a lot of food and never keep track but I’d say 4-5k range which is why I think I am so overweight
I’ll bet you’re simply not getting enough quality sleep.
How do you deal with people who always ask you for diet advice then turn around and tell you they aren’t ready? What I’m telling them sounds too difficult for them. And I’ve wasted my time.
Are you talking about friends who ask for diet advice? You're right; it's a waste of time.
@@IvanaChapman yes! How do you get yourself out of those conversations, knowing it’s a waste of breath? Kindly but gently…by what do you say?
I direct them to my website to explore my services. 😉 But if they're just asking because they're impressed with your physique (and you're not a fitness pro), then you can simply say, "What works for me might not work for you...maybe look for someone who can help you if you're serious about it."
@@IvanaChapman Love it. Yes. Thank you!