Sir I am not a personal trainer or a doctor. The reason why you don't have the body type in the fitness and health level you want cuz that's what you're planning about is because you do not trained with weights. You don't need to lift heavy you need to lift continuously for high reps even if you're just curling 10 lbs do sets of 30 to 50 at least five rounds. U need weights u r overcomplicating trying to invent the wheel and you're doing so much that you're actually being lazy to your body
This is one of the most realistic videos about weight loss to ever exist on this platform. You aren't here trying to sell a product or a 'secret' about losing weight to your audience. You documented yourself going through the process to show how it can be done. Goal guys never fail with providing good content!
Here's the trick: kcal deficit. I like to powerlift. I gain weight during the bulking phase; I lose weight during the cutting phase. There is no magic to it. Actually, you do not even need to do sports or fitness. The only way to lose weight is by being for 4-8 weeks, say, some -10 % less of your daily kcal maintenance level. -10 % is pretty common in bodybuilding, as it helps you to stick to it longer. Do you plan to gain weight in order to gain muscle faster? Then eat +10 % of your daily kcal maintenance level. Easy as pie, if you track your food. Sports, fitness, etc., only help you with the kcal deficit (and to build up muscle improve your cardiovascular system), but technically, weight loss is about kcal deficit. In case it helps someone. Do this: - Track your food daily for 4 weeks using apps like Cronometer. Yes, it can be annoying. But after 4 weeks, you see the progress better, and you get a better feeling for kcal levels. - Do you not know your kcal maintenance level? Check your weight for 2 weeks. Is your weight more or less stable? Then this is your kcal maintenance level. - You can keep all the sweets, cheeseburgers, and cake in the world, but keep an eye on your daily kcal level. That's it. No need for sports. - If you are new to sports, do not start with jogging, as jogging is the hardest. Do walking (like 10,000 steps per day while watching a TV show or listening to a podcast in the park). Better: go straight for weights. Google for "upper body/lower body plan" or "push/pull/legs plan", with exercise examples. Weights also help build more strength and muscle. - Shame, vanity, envy etc. are a big thing for many people. They hesitate to go to the gym because they feel unfit, fat, and whatnot. In reality, gym bros are mostly more kind and supportive than the average person. Also, they all know about the process of fitness. If you look unfit, they know how fit you will look after 1 year. Harness your ego. Give it a try. If you hesitate and have some money: buy a few dumbbells for home and start with a bench, and some body-weight-only exercises like calisthenics. But again, you do not need sports or fitness exercises to lose weight. Weight loss is all about your kcal deficit. If maybe it to here, maybe this will encourage you to lose weight: if you are obese or taking steroids, your brain is taking damage. The brain of an obese person shrinks 5-10 %. It can recover if you lose weight again, but the damage is done. It is why obese people are way more prone to Alzheimer, memory loss, by the way. Yes, gym bros with steroids: the same. It has to do with the energy management of your body. The brain is extremely energy-sensitive, actually, and it consumes the most energy of all your organs. If you body size grows, your body shuts down certain organs and functions to save energy, so to speak; it is why your libido and sexual organs eventually suffer, same as with steroids, interestingly.
Great video! I’m a chronic snacker with an otherwise healthy diet. When I saw your bowl of gummies disappear, I laughed out loud! It’s so good to see you identify and overcome the behavior that sabotages your hard work. And all without mention of supplements. I’m motivated to try my own 50 day challenge. Wish me luck!
Don't look at it like a 50 day challenge, or a diet, or a project, because you're subconsciously telling yourself this is temporary, and you'll probably gain the weight back. You should consider fitness and healthy eating your new life, and thats how it's always going to be, if you want to keep the weight off.
The before and after picture is SO much more motivating than the -9lbs!! Made me realize I overfocused on the number, and didn't bother to take pictures. When that could have really helped!
definitely because muscle weighs more than fat, im at the same weight i was 2 years ago but can bench over 100 pounds more and am probably 15% less bodyfat
Honestly - scales are the worst measurement. Because weight can fluctuate due to water weight and muscle mass growth - not just fat. The best way to measure weight loss imo are actual measurements of your chest, belly and waist and simply noticing how your clothes fit.
He literally says “I still haven’t figured out why I was gaining weight,” and it’s like… probably because you were eating more than you burned? Lol like… duh?
@@old_scalyyea, many people are Not really informed about that. If you wanna loose Weight: count your Carlories (and know what you Need) If you want to be healthy: add workout to this, with cardio (Hit, running, swimming) and stretching.
75% diet exercise 25% he focused mainly on exercise without proper diet and a calorie deficit you can’t expect to lose 10 pounds in 50 days without a calorie deficit. I lost right now 4 pounds just by eating 1000 calories everyday for 8 days. Bro isn’t that acknowledged sadly
This is a very honest and realistic showing of this subject. It is so easy to underestimate calories and slowly gain weight and then it takes time and effort to get it off. There's no miracle fix. Great job ❤
I haven’t finished the video yet. But the thing that sticks out to me the most about mysteriously a weight gain is that you didn’t realize how you were over eating naturally. Once you tracked your calories it became clear. It’s just hard to maintain tracking calories. Once you get the rough estimates for what a cup of cereal looks like, how much calories are in eggs ect. It can become easier to eat within your calorie range without overeating. Good luck on your fitness journey 😊
Hey Cam, you probably don't remember me but we were on the same hall in college (23-3 baby). I was a freshman at the time. Anyways, I found your channel about a month or two ago and have really been enjoying your videos! They're excellent quality and really informative/fun to watch. Keep up the great work and I look forward to watching more!
We didn't know each other very well, but from the interactions I had with him and saw he had with others he was a really great guy so I hope he keeps doing well and people keep enjoying his videos like I am!
I gave up on ever feeling good in my body. Doctors have been fast to ignore or criticize when I had questions. I’ve used my fitness pal, and I never get close to what I want. This felt so much more real than all the hundreds of hours of stuff I’ve watched over the years. This makes me want to try again. Thank you for that 🙏🏼
Dude this video is on point! I eat healthy all day and workout consistently, only to undo all my progress each night with snacks that I justify by underestimating their calorie impact and tell myself I “deserve”. Thank you for the wake up call!!! Very entertaining and informative video and congrats on your result. 👏
I’m genuinely impressed that you’ve achieved your weight loss goal largely by skipping rope. It’s mind blowing that your knees withstood all that jumping nonstop without getting an injury. I like skipping but gave myself a very bad knee injury due to overtraining, I’ve been really cautious since. Well done to you and keep up your routine 👏🏾
I think one of the biggest takeaways is the importance of counting calories and knowing the effects of a calorie deficit and surplus. For the longest time, I was living in suspended disbelief, not counting calories because I didn’t want to know how much I ACTUALLY consumed on a daily/weekly basis. I was terrified when I downloaded my fitness pal and discovered the truth, but now, after holding myself accountable and exercising, sleeping, and eating in a 500 calorie deficit, I’m losing weight at a healthy pace and am in control of it! PLEASE, if you struggle with weight loss, get a calorie tracker and COUNT YOUR CALORIES! Don’t be afraid; it’ll help you recognize unhealthy habits and keep yourself accountable and UNDERSTAND a realistic weightloss approach. No, you CANNOT outtrain a bad diet. Take it from me- I’ve lifted for years and have developed some great muscle, but it’s covered by layers of fat from bad dieting, so please, don’t be afraid to know the numbers
You don’t need to count them, but you need to be aware that processed food like “healthy cereal” or ready made pasta sauce (which often is laden with sugar!) is extremely calorie dense. Just skipping processed food and snacks completely will lead to a calorie deficit for most people.
I started counting calories around 8 weeks ago and it was the snacks that stuck out the most. I've lost 11lbs since i started and aim to lose another 6 to get to my goal. You do start to learn what 300 calories looks like once you do this for a while, so you start to question everything you put in your mouth. Good work on the transformation 👏
Take it from a guy who has lost over 80 lbs to go from obese to skinny (me). Just start today with something, anything. I was probably on the track to dying early and now I’m one of the fittest guys at work.
I would put much more emphasis on Non-Exercise Activity Thermogenesis (NEAT). So day-to-day movements such as taking walks, parking further from entrances and choosing stairs over elevators etc. That makes so much difference.
I mean like yeah? Burn 100 extra calories?, good work. I'm glad this was basically just calorie in calorie out, as 90+% is going to come from your basic state. Very little difference with exercise to the raw end result.
I would kindly disagree. NEAT usually makes up the least amount of calories burned in the total daily energy expenditure. You will not lose or gain much fat by taking the stairs vs the elevator (however it is still a good choice as stairs are great for mobility). Taking regular walks is the only thing you listed that would actually burn enough calories to make a noticeable difference. Increasing your movement is hardly ever a bad idea but let’s be real, walking a few hundred extra feet across the parking lot is not going to shift the scale.
@@hannahconroy I think you are misinterpreting what diet culture is. Diet culture is fad diets, flat tummy teas, “I’m having a cake, ooh I’m being so bad!!” etc. This video is simply healthy weight loss. In these modern times people find themselves needing to lose fat-what a lot of people don’t realize is that 36% of body fat is actually very high and greatly raises the risk of serious disease. Counting calories is incredibly effective for lots of people (not everyone though). Yes, it is simplistic but the physical mechanics of weight loss is quite simple. It’s the mental mechanics preventing us from living healthy lifestyles that are complex 😅
@@miaomiaou_ Nonsense, NEAT is often the HIGHEST activity for the day in contrast to dedicated exercise. Roughly 30-40% of your daily expenditure comes from NEAT considered activities. Everything from twiddling your thumbs to vacuuming the house to walking after meals is considered NEAT. Directed exercise really caps out around 300-500kcal for most people per day as people aren't consistent nor can they do more than 30min of moderate exercise, if that. Anything around the house if you can stay up and off the couch more than not will generally burn more calories than that. NEAT is not to be underestimated.
Great job! I've lost 82lbs in 8 months tracking my calories and slowly increasing my activity level. I cut nothing out of my diet. I eat between 2000 to 2400 calories a day. I slowly added new things like parking further away at work. I slowly added more exercise till this week I walked 12 miles.
Super proud of you bud! I've just been finishing the first stretch of my own weight loss journey, so I hope its fine if I share it here alongside yours :) I'm 6'1, age 28, and I had slowly climbed from 175 pounds in high school to 210 as of last month. I had some motivation from my now ex-girlfriend, but I was able to lose 10 pounds and get back under 200 in the last 30 days. I was already a fairly healthy person, but I became a lot more intentional about tracking food for the first few weeks and working out more consistently. I also used to have this fear of going to bed hungry, but I got way more comfortable with hunger and what it meant. Between the amount that I was working out, limiting my alcohol consumption to essentially zero, and the amount of protein I was consuming (lots of protein from chicken, protein shakes, protein bars), I was able to keep my body in a state where it was burning fat but mostly holding on to muscle mass. Now that I've hit my goal of 200, I'm going to aim to get down to 190 and look swole :D Anyone can do it, it mostly requires that you do the research and be intentional
@@AyushGupta-wn6zdnah tbh the menstrual cycle does some crazy stuff in regards to weight/muscle gain. It can get pretty demoralizing. So yeah, I too, would be interested in a female's perspective on this
Fantastic real video. The saying "abs are made in the kitchen" is the truest statement. Food is an emotional drug for me & millions of people so that's the REAL challenge. The availability of empty "bored eating" calories around us is a hard habit to beat. Speaking as a person that's trying to lose weight right now.
There are a lot of people in this same scenario. They eat pretty healthy and workout every week. But they gain/can't lose weight. 1) Healthy food still has calories. If you're not tracking them accurately on a daily basis, you can still gain weight on a healthy diet. 2) People usually overconsume on the weekends creating a surplus that undoes their whole deficit for the week. As tempting as it is, don't have too much fun Fri-Sun. 3) People who workout tend to be surprisingly sedentary most of the day. The key is to increase your daily general activity. This means to stand more, move more, and walk a lot daily with a goal of 10-15K steps on top of lifting and formal cardio.
Especially if you are working from home. It's crazy how little activity WFH on a computer will produce during the day compared to physically going into the city and office. Without an activity routine, that cardio surplus will be massive.
I remember that when I was in college, I ate unhealthily but kept a nice figure only because I walked from place to place on my campus. After three years, I gained a lot of weight. I think that proves ambient cardio is necessary.
I accounted the fact that i overeat once on the weekend and planned it into my daily calorie intake. Im not dieting per se im counting calories for 2 years now and will be doing it for many years to come. Having that off Day helps a lot
Your video resonated with me. As someone who struggles to manage their weight, those little snacks are hard to balance with a regular diet. Hope 2024 brings us the consistency and results we strive for.
I think snacking is what is the biggest food challenge for a lot of people, including me. It's easy to eat a realistic amount when you're eating real food, it's when the other stuff comes in that it's SO easy to get derailed. I think for me, the solution is to just NOT snack between meals, making sure I eat enough to keep me satiated, and if I for some reason have a "hungry day", have something like vegetables/fruit and a protein to tide me over. It can be done with tasty food, without resorting to snack foods (which usually don't have any nutritional value as well). Another part of the key is to understand that sometimes, we need to go out for dinner or whatever, and that's OK, enjoy it, and keep going. One larger meal won't derail you.
Amazing video man and very relatable for me. I was on a similar journey this year and lost 50lbs (23kg) in total. Never have I felt better and more energetic than now. It is never too late to work on yourself!
Really solid video! One of the first things I realized in my diet is that the biggest vilains are the snacks and alchool. Cutting out the mid-week beer with friends and substituting the snacks for a piece of fruit or a high in protein/low in calorie snack made keeping the progress going so much easier! One other thing is: you said "I guessed those were healthy snacks"; those snack are healthy, there is a huge diferrence between healthy and low in calory. Diet soda is low in calories but is not healthy, fruits and nuts can be SUPER healthy but high in calory!
For budgeting calories it’s helpful to break it into a weekly calorie budget rather than a daily one. That way if you do over indulge one day you don’t need to feel like you have to burn it all off in a single workout. Simply account for the overage in the remaining days of the week.
This is true. If you blow up your numbers on one day, you can either up your excercise the next day, or just eat less and lighter foods. You won't starve, your body will just burn fat if you don't give it enough cals
This video is GOLD, hope you see this, keep that consistently and you will catch your brother in like 6 months or so. It would be fun to have 2 beasts that we've seen improve from zero
I was on a whole food plant-based diet, rich in fiber, and increased my walking time (steps count > 10,000). Without any intense exercise, I've lost ~ 6 kg for 2 months. Now I add some animal products in moderate amounts (low-fat dairy, fish), and maintain my weight despite reducing the time of walk because of terrible winter weather.
When he mentioned the wine, I knew he was gonna total way over 300 calories. I spent a good deal of time trying to get my beers to mesh better with a calorie deficit... With mixed results.
Same 😅 trying to maintain a caloric deficit while still having the wine with dinner or the beer and snacks is very difficult. It's doable, but it's tough!
Alcohol free hops-heavy (no sugar added!) beer is a great snack, as calorie count is very low but it’s very filling and has lots of taste so you savour it very slowly. It basically replaced all my late night snacks.
@@justinweber4977 Just make sure you pick one with no sugar, because many beer makers load their alcohol free beers (and other beers) with sugar. Beer without alcohol, brewed naturally with lots of hops is actually quite low carb and low calorie, yet very filling. It helped me lose quite a lot weight, as it’s worked like an evening snack replacement. Just get maximal hops for that maximum taste.
This was eye-opening, thank you. I just started tracking everything I'm eating this week and am noticing the same thing with my snack and portion control. Hoping to lose fat-- I'm starting at the mid 30's for body fat too! Wish me luck ☺️
In my experience (I have been tracking exact calories for some months by now) it's the sweets as well as soda that really pushes calorie intake up like crazy. My calorie goal is ~2000 per day while doing workouts as well as cardio and it's not a big problem until something like chocolate or non-protein chips etc. come into play. If you can stay away from those you are gonna be fine - and tracking calories and really visualizing how much calories you take in really helps in cutting that stuff down.
So, basically... -Eat better (make healthier food choices) -Eat less (measure your food to gain better understanding of what portions/calories per serving look like and be more present while you eat..take your time eating and appreciate and enjoy your food) -Move more Good video though. Real and relatable. It takes time to learn new, healthier habits. Thanks for posting it. 👍
Great job! Thanks for the nudge. In adult life I've had a 30-lb weight range from the 120s (difficult to maintain) to 150s (easy to achieve). I'm on the way up again and feel so uncomfortable. My lower weight periods have always been associated with hours of daily intense exercise. I'm getting older and not only don't I have time for that, but my joints also are not cooperating. Still, moderate daily exercise is most definitely still a part of my life. Calorie counting has worked well for me in the past, though, and I think that's what I need to do!
This was exactly my problem, healthy eating and exercise but ruined by snacking! So cutting the snacks out and increasing walking to 15000 a day has helped amazingly!
What worked for me was eating at a calorie deficit and making sure I only snacked every other day. I paid very close attention to the serving sizes of the snacks before I dove in to eat them. I'd pull out a bowl and measure our a serving so I knew that once the bowl was empty, I was done snacking for the night. finding healthy alternatives, reducing sugar intake, increasing fiber and protein intake also helped a lot too. I was able to lose 40lbs in 5 months just by following that and walking at a brisk pace for 4 miles (1 hour) every day. I've made this a life style chance and have managed to stay at my goal weight for 4 years now.
Great effort and results. Just want to add not all exercise has to be that intense, just try to be more active in daily life. Walk more, maybe try cycling or start running again. It's pretty easy burning 600-800 calories per hour doing an activity that feels easy and doesn't leave you gassed out.
A lot of people underestimate how much calories certain foods have, like cereals and dressing. You can easily can get over your calories goal if you don’t track correctly specially on portions sizes. Great video man keep it up 💯
This video is great! I lost 25 lbs using my own knowledge as a health educator and another 25 lbs using Noom where I tracked my eating and tackled some psychological aspects. It was all very minor changes over time. I will say one thing not to do is to "burn" the calories from snacks/desserts. That trains your mind to think of them as "bad," which makes them even more enticing. It's better to eat mindfully, as you did unknowingly. After 2 weeks, that was when you were really craving the snacks and did the right thing in endulging moderately. If you keep fighting cravings forever, you'll eventually fall really hard off the wagon. Also, eating mindlessly was what caused you to eat snacks 4x a week.
Yeah, this is my exact problem. I exercise almost every day (jump rope, running, weightlifting and callisthenics) and I eat a very healthy diet...except I'll usually have one snack per day that adds on way more calories than I think it does because I don't actually measure out the portion.
I love it! When I started my channel THIS was exactly what I had in mind. Simple, informative and above all: honest. What amazing success! I hope to achieve half as much as you!! 😃
I think one of the things missed in this video is the importance of certain macronutrients over others (protein builds muscle, more muscle raises metabolism, raised metabolism equals more fat loss) BUT the importance of trying to have a healthy relationship with food. Those foods are not bad in and of themselves, it’s just how often and how much.
People go overboard too though. Too much protein,like anything else , will be stored as fat if not utilized. High protein-hard on kidneys, high fat- hard on gallbladder, high carbs-hard on pancreas. And they all F with the endocrine system in their own way. Ratios are important
This video is awesome!! The realization hit when you actually tracked your snacks and that is where we all go wrong! Little snacks here and there we think wouldn't hurt but it does!! Most times we don't even account for them either because we don't think that they would add much. Tracking EVERYTHING helps tremendously with planning your food so that you can even add your snacks in! I add my snacks in first sometimes so that I have an idea of what my eating for the day will be lol. Great job!😃
He’s going to be skinny fat. 1900 calories and working out every day is too much of a deficit. I eat 2500 calories and lift weights 1 time a week. In 185 dehydrated in the morning and still losing body fat while building muscle.
Calorie intake of course is important, but cutting out sugar is more important. The metabolism first burns sugar, then fat. If you eat too much sugar, your body will never burn fat. It's that easy. You have to have insane workouts to make that work. It's much easier to not consume sugar, especially since you don't need sugar, your body can produce sugar when it needs sugar.
Pro tip: walking for one hour can burn 300-400 calories, two hours of walking would've easily burnt off the 660 calories you wanted, without nearly as much effort.
@@Andy-Mesa I have walked and burned 300 calories in an hour according to my treadmill ( and without incline) how long should it take in your opinion to burn 300 calories while walking? We shouldn’t rely on the date from the treadmill and smart watch?
@@Bignstufyour treadmill isn't reliable. Depends on your weight and other factors. You should use a watch instead. They are not perfect but they always underreport the calories lost.
P.S. I was a dieter then compulsive overeater for years-worked my way up from normal BMI into low obesity- and decided I needed to control that rather than aim at weight loss. I had already done diets, including using calorie counting. I knew that the meals that had satisfied the most were ones with a balance of 40% carb/30% protein, and 30% fat. I knew approx what size portions were needed, so I stopped counting calories except to check once in awhile I also stopped all snacking and desserts on weekdays, and slowly decreased them on weekends and up to two days a month allowed for holidays, birthdays... I did end up losing weight down to normal BMI and have maintained for 12 years but didn't exercise, so body fat has gone up. Working on that now, though I have joint issues that limit that to some extent. Main thing is to aim at a lifestyle you can maintain, not unsustainable restriction or workouts that can't accommodate work, partners, kids, etc.
Wow this video reminded me of my fitness journey! I was working out and running and still had a gut! Couldn’t figure out why! I started tracking calories and realized how much calories I was taking in vs burning. 5 months later I dropped 20 pounds and gained way more muscle! What a beautiful journey
One thing that’s been helping me is by following a 16/8 intermittent fasting routine. Every night when I would normally be snacking, I’m now fasting. For some reason it’s easier to skip the snacks that way. I do feel some hunger but I’m getting used to it, and realizing how I don’t need to be eating every single time I feel slightly hungry. I am also tracking my calories very closely and I think my portions were way too big before.
Absolutely, intermittent fasting is something that mentally helps people to keep calories down. Because for most people not eating for 16 hours is just an easier rule to follow. It’s requires MUCH less willpower than say portion control or keeping track of calories, or skipping a meal a day and not eating snacks and using your willpower each time to “resist” eating. And then after a while, as you say, your brain gets used to the new regime and suddenly not snacking is the new normal. I lost 18lbs last fall by only eating two meals per day and cutting out all snacks and processed food, and TBH I felt it was very hard to start eating “normally” again (as I didn’t want to lose more weight). My body and brain had got used to the new routine.
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Food is the answer. Usually people overeat with snack or with carbs. For example 3 small snicker bars can be 800 calories and people usually eat a lot of carbs like bread, and pasta which have a lot of calories. Also sugar high drinks and other products. Eliminate sugary drinks and drink water, eliminate sugary snacks with some crunchy vegetables (carrots, celery etc) and lastly lower your portions of carbs like pasta, bread, … By doing that your calories with plummet by 10-30% depending on how bad you are eating.
People need to stop bashing carbs like they are the boogyman. They are extremely important for glycogen in the muscles for your workouts. Complex carbs like sweet potatoes are extremely important if you're working out. Sure, you can bash over processed carbs, but stop just saying carbs in general, they are vital to your health and muscle growth/strength.
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@@Ryan-wx1bi I am not bashing over carbs but I am just saying that people get a lot of calories from them because they taste good and are cheap. For example if you go make yourself some pasta bolognese the pasta itself will be probably 70-80% of calories in that meal. So decrease the amount of pasta and get some salad or something low calories to fill you up.
Oh God, THREE Snickers!? Lmao eating 3 Snickers bars in one sitting is disgusting. Pasta Bolognese also has a lot of fat (ground meat and olive oil). I find it's much easier to overeat with fats than with carbs. When people overeat "tasty" foods, it's often carbs that are laced with fats (pizza, cake, French fries, chocolate, etc.). It's much harder to overeat bananas or dates or plain bread.
Great video. Well done! You aren't accounting enough for BMR and how calories in and out affect that. I think in the future you should talk about that more, and allowing yourself to have those snack but in a smaller moderation or only once a week, which is okay and keeps you from binging when you have them.
As someone who suffered from Ana and Mia this is actually really helpful. I have always being having a big struggle with binge eating and how I stayed skinny was with the other ED’s together. Having to take birth control and stopping bad habits made my binges worse, also getting in a relationship with someone who makes amazing food made me overweight in no time. I am trying to loose weight the healthy weight and found it really scary as I don’t want to go back to my ED and I also Ena t something that will help me have a long life. So this was a real eye opener
If you’re recovering (or even recovered), focusing on high nutrient/high satiety whole foods is the best route to go without risking a counting spiral! Cutting down on fat is the best way to go while you lose weight-it’s important to have enough in your diet regularly, but for weight loss without calorie counting, reducing fat is the easiest way to do it. Nuts, avocado, and olive oil are all healthy but not great for weight loss! So a nutrient-dense diet that’s low fat while you lose weight + higher fat normally is a great way to pursue weight loss without sliding back into dark mental places. :)
Great simple honest video. People underestimate jumping rope. Honestly, jumping rope and swimming are the two things that seem to push my heart rate to the max. Jumping rope is a simple up and down move, but it's hard ASF to do it like a professional boxer. I've seen people pass out trying to jump rope. Really tough exercise. Btw, u have to do calf stretches and massages when u jump rope to the max. If not, you'll have all sorts of soreness knots etc
To really understand what's happening here in terms of how diet+exercise affect weight loss, It would be instructive and useful if you shared the following info tracked over the 50 day period: (a) your average daily caloric intake, (b) your average daily exercise-related energy expenditure and (c) your assumed baseline energy expenditure before the extra exercise stuff. You tracked everything carefully so you should have this info easily accessible. Would be super interesting to see whether the numbers actually reflect the reality of the weight loss. Do they line up or diverge?
Air pop your popcorn. And mist it with pickle juice, and the sprinkle a mix of either 1. Sugar, salt, nutritional yeast or 2. Mist lightly with olive oil coconut oil mix (very buttery:) ) season with Salt, nutritional yeast, garlic salt, onion salt, and dill. (Grind up fine for best results). The pickle juice is sticky.. and misting with oil is a lot less. It's my go to big snack when I want huge mouthfuls!
This is definitely me! Lately I realised how snacks and alcohol ruin everything I do at the gym. I train about 6 times a week and was always wondering why I never lose weight, if anything I gain some here and there! Basically, unless you are training for the Olympics, it is IMPOSSIBLE to out-train bad foods. 3 biscuits and a small chocolate will easily offset 70 minutes at the gym!
Thank you so much for this video! It's truly encouraging and enlightening. I also have the same experience - I gained a total of 8kls last year, even when I'm exercising 2-3 a week and I don't eat that much. I realized it must probably be the snacking too! 😆 For the first 3 months of 2024, I'm hoping to losing 10lbs or more. Thank you so much for the additional motivation!! 💗💗
Thank you for simplifying that! I realized that I typically video game at night and didn't realize how much I was snacking at the same time! Question for you though. Did you jump rope every day? Or what did your workout routine look like? And how did you arrive at your calorie count? Was the a maintenance amount or a cut for you? Thanks!
My biggest issue is I dont sleep well unless I go to bed on a full stomach. Being on a calorie deficit gets to be pretty miserable after awhile. I'm fairly fit but can never seem to cut down to shredded with abs. Trying again but here I am with a growling stomach unable to sleep at 330am lol
Intermittent fast and skip breakfast! I like eating later (and high volume) so I spread my calories between two comparatively large meals and a snack in the 2pm to 10pm window. Works for me as a nighttime exerciser and I don’t go to bed hungry!
Cereal is a highly processed, calorie dense food. One of the unhealthiest things you can eat. Go for oatmeal or even a salad. Whole food that fills your stomach and delivers nutrients.
I hear you. In my defence, the cereal is one of the no sugar and high protein ones. Obviously not a pillar of my diet, but I found it to be a helpful snack…once I got the portioning right lol
I lost 60 pounds (and gained muscle mass) with one of my daily staples being a dish of oatmeal, sweet potato, and brown sugar. It's very satiating. I do eat it in the evening, usually as the last dish of the day. Who told you oatmeal isn't good for weight loss? @@BAGUETTEO8
I used to eat a ton of cereal. Got converted to majority whole foods because they fill your stomach (look at a caloric density chart) and most importantly send the right neurotransmitter signals to the brain that you are full. This is why so many people struggle, IMO. Processed foods mess up the brain chemistry and for some, very badly. I have cheats and don't forbid anything from my diet. But I keep daily staples, and make the cheats and treats a rarity. I always share this video with people to highlight the power of whole foods. Good luck with your continued success! ua-cam.com/video/MGx82dfjs9I/v-deo.html @@GoalGuys
![How I went from FAT to FIT in 1 Year - [Full Transformation Breakdown]](http://i.ytimg.com/vi/E0yBS7A0Q2g/mqdefault.jpg)
![How I went from FAT to FIT in 1 Year - [Full Transformation Breakdown]](/img/tr.png)
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Sir I am not a personal trainer or a doctor. The reason why you don't have the body type in the fitness and health level you want cuz that's what you're planning about is because you do not trained with weights. You don't need to lift heavy you need to lift continuously for high reps even if you're just curling 10 lbs do sets of 30 to 50 at least five rounds. U need weights u r overcomplicating trying to invent the wheel and you're doing so much that you're actually being lazy to your body
@GoalGuys what's that app???
Wish it wasn't $200 and a $12/month membership.
😊
This is one of the most realistic videos about weight loss to ever exist on this platform. You aren't here trying to sell a product or a 'secret' about losing weight to your audience. You documented yourself going through the process to show how it can be done. Goal guys never fail with providing good content!
The skipping rope & app, but it doesn't take away from the message of the video imo.@@wilfredmena2497
Yeah he made it look so possible and not so super stressful all you have to do is be consistent and watch what your eating
Here's the trick: kcal deficit.
I like to powerlift. I gain weight during the bulking phase; I lose weight during the cutting phase. There is no magic to it. Actually, you do not even need to do sports or fitness. The only way to lose weight is by being for 4-8 weeks, say, some -10 % less of your daily kcal maintenance level. -10 % is pretty common in bodybuilding, as it helps you to stick to it longer. Do you plan to gain weight in order to gain muscle faster? Then eat +10 % of your daily kcal maintenance level. Easy as pie, if you track your food. Sports, fitness, etc., only help you with the kcal deficit (and to build up muscle improve your cardiovascular system), but technically, weight loss is about kcal deficit.
In case it helps someone. Do this:
- Track your food daily for 4 weeks using apps like Cronometer. Yes, it can be annoying. But after 4 weeks, you see the progress better, and you get a better feeling for kcal levels.
- Do you not know your kcal maintenance level? Check your weight for 2 weeks. Is your weight more or less stable? Then this is your kcal maintenance level.
- You can keep all the sweets, cheeseburgers, and cake in the world, but keep an eye on your daily kcal level. That's it. No need for sports.
- If you are new to sports, do not start with jogging, as jogging is the hardest. Do walking (like 10,000 steps per day while watching a TV show or listening to a podcast in the park). Better: go straight for weights. Google for "upper body/lower body plan" or "push/pull/legs plan", with exercise examples. Weights also help build more strength and muscle.
- Shame, vanity, envy etc. are a big thing for many people. They hesitate to go to the gym because they feel unfit, fat, and whatnot. In reality, gym bros are mostly more kind and supportive than the average person. Also, they all know about the process of fitness. If you look unfit, they know how fit you will look after 1 year. Harness your ego. Give it a try. If you hesitate and have some money: buy a few dumbbells for home and start with a bench, and some body-weight-only exercises like calisthenics.
But again, you do not need sports or fitness exercises to lose weight. Weight loss is all about your kcal deficit.
If maybe it to here, maybe this will encourage you to lose weight: if you are obese or taking steroids, your brain is taking damage. The brain of an obese person shrinks 5-10 %. It can recover if you lose weight again, but the damage is done. It is why obese people are way more prone to Alzheimer, memory loss, by the way. Yes, gym bros with steroids: the same. It has to do with the energy management of your body. The brain is extremely energy-sensitive, actually, and it consumes the most energy of all your organs. If you body size grows, your body shuts down certain organs and functions to save energy, so to speak; it is why your libido and sexual organs eventually suffer, same as with steroids, interestingly.
He's literally selling a product
Uuuuhhh...
Maybe try watching any of the thousands of people who have documented their weight loss by doing a low-carb diet.
Great video! I’m a chronic snacker with an otherwise healthy diet. When I saw your bowl of gummies disappear, I laughed out loud! It’s so good to see you identify and overcome the behavior that sabotages your hard work. And all without mention of supplements. I’m motivated to try my own 50 day challenge. Wish me luck!
Good luck!
Good luck man
Good luck king!
How's it going?
Don't look at it like a 50 day challenge, or a diet, or a project, because you're subconsciously telling yourself this is temporary, and you'll probably gain the weight back. You should consider fitness and healthy eating your new life, and thats how it's always going to be, if you want to keep the weight off.
The before and after picture is SO much more motivating than the -9lbs!!
Made me realize I overfocused on the number, and didn't bother to take pictures. When that could have really helped!
definitely because muscle weighs more than fat, im at the same weight i was 2 years ago but can bench over 100 pounds more and am probably 15% less bodyfat
@@Colbyw74 a pound of muscle weighs the same as a pound of fat. What you meant to say is that fat has more volume than muscle.
Actually a gallon of muscle has the same volume as a gallon of fat 😜 you mean muscle is more dense than fat
Yep you are right.
Honestly - scales are the worst measurement. Because weight can fluctuate due to water weight and muscle mass growth - not just fat.
The best way to measure weight loss imo are actual measurements of your chest, belly and waist and simply noticing how your clothes fit.
While watching you ask over and over "what am I doing wrong?" I was shouting at the screen "diet! It's always diet!". Glad you worked it out!
I’m a few minutes into the video and when he reached for the cereal box, I cringed.
He literally says “I still haven’t figured out why I was gaining weight,” and it’s like… probably because you were eating more than you burned? Lol like… duh?
@@old_scalyyea, many people are Not really informed about that. If you wanna loose Weight: count your Carlories (and know what you Need)
If you want to be healthy: add workout to this, with cardio (Hit, running, swimming) and stretching.
@@shieldranger1368 like he was obviously eating so much damn sugar
75% diet exercise 25% he focused mainly on exercise without proper diet and a calorie deficit you can’t expect to lose 10 pounds in 50 days without a calorie deficit. I lost right now 4 pounds just by eating 1000 calories everyday for 8 days. Bro isn’t that acknowledged sadly
This is a very honest and realistic showing of this subject. It is so easy to underestimate calories and slowly gain weight and then it takes time and effort to get it off. There's no miracle fix. Great job ❤
I think it’s more inactivity than diet.
I haven’t finished the video yet. But the thing that sticks out to me the most about mysteriously a weight gain is that you didn’t realize how you were over eating naturally. Once you tracked your calories it became clear. It’s just hard to maintain tracking calories. Once you get the rough estimates for what a cup of cereal looks like, how much calories are in eggs ect. It can become easier to eat within your calorie range without overeating. Good luck on your fitness journey 😊
I get tiktok generation are lazy, but damn you can't watch a 10 minute video, then comment
oh yeah, i lol'd too but at the cereal. i was like "that's GOT to be 3 servings" haha. and it was. nice to know my eye is practiced.
@@74_pelicans OK troll.
@@lurklingXsame!
@@74_pelicansthey are used to watching Tiktok videos 30 seconds in length so this one is far far too long for them
Hey Cam, you probably don't remember me but we were on the same hall in college (23-3 baby). I was a freshman at the time. Anyways, I found your channel about a month or two ago and have really been enjoying your videos! They're excellent quality and really informative/fun to watch. Keep up the great work and I look forward to watching more!
i hope he sees this
A like and a comment for him to hopefully see this
We didn't know each other very well, but from the interactions I had with him and saw he had with others he was a really great guy so I hope he keeps doing well and people keep enjoying his videos like I am!
I gave up on ever feeling good in my body. Doctors have been fast to ignore or criticize when I had questions. I’ve used my fitness pal, and I never get close to what I want. This felt so much more real than all the hundreds of hours of stuff I’ve watched over the years. This makes me want to try again. Thank you for that 🙏🏼
HUGE respect for his commitment to making long-term change. So many challenges end in people going right back to their old habits. 👍🏾
Dude this video is on point! I eat healthy all day and workout consistently, only to undo all my progress each night with snacks that I justify by underestimating their calorie impact and tell myself I “deserve”.
Thank you for the wake up call!!! Very entertaining and informative video and congrats on your result. 👏
Shit, I did that with two Ding Dongs earlier. Wow. Forty years of lifting, and I still can barely quit sugar.
I’m genuinely impressed that you’ve achieved your weight loss goal largely by skipping rope. It’s mind blowing that your knees withstood all that jumping nonstop without getting an injury. I like skipping but gave myself a very bad knee injury due to overtraining, I’ve been really cautious since. Well done to you and keep up your routine 👏🏾
CONGRATULATIONS! THIS IS SO COOL. You're inspiring and motivating A LOT of people. I wish you all the best!
"Weight loss starts in the kitchen, not the gym." Tracking food reveals a lot about what we eat.
BOOM!!!
True that.
The first tracking sure will humble you.
This needs more exposure…keeping it real, goals take HARD work, thanks for sharing
I think one of the biggest takeaways is the importance of counting calories and knowing the effects of a calorie deficit and surplus. For the longest time, I was living in suspended disbelief, not counting calories because I didn’t want to know how much I ACTUALLY consumed on a daily/weekly basis. I was terrified when I downloaded my fitness pal and discovered the truth, but now, after holding myself accountable and exercising, sleeping, and eating in a 500 calorie deficit, I’m losing weight at a healthy pace and am in control of it! PLEASE, if you struggle with weight loss, get a calorie tracker and COUNT YOUR CALORIES! Don’t be afraid; it’ll help you recognize unhealthy habits and keep yourself accountable and UNDERSTAND a realistic weightloss approach. No, you CANNOT outtrain a bad diet. Take it from me- I’ve lifted for years and have developed some great muscle, but it’s covered by layers of fat from bad dieting, so please, don’t be afraid to know the numbers
You don’t need to count them, but you need to be aware that processed food like “healthy cereal” or ready made pasta sauce (which often is laden with sugar!) is extremely calorie dense. Just skipping processed food and snacks completely will lead to a calorie deficit for most people.
Cronometer is even better than MyFitnessPal.
I started counting calories around 8 weeks ago and it was the snacks that stuck out the most. I've lost 11lbs since i started and aim to lose another 6 to get to my goal. You do start to learn what 300 calories looks like once you do this for a while, so you start to question everything you put in your mouth. Good work on the transformation 👏
Take it from a guy who has lost over 80 lbs to go from obese to skinny (me). Just start today with something, anything. I was probably on the track to dying early and now I’m one of the fittest guys at work.
I would put much more emphasis on Non-Exercise Activity Thermogenesis (NEAT). So day-to-day movements such as taking walks, parking further from entrances and choosing stairs over elevators etc. That makes so much difference.
Yes, I'm disappointed and concerned that he's pushing such a simplistic, diet-culture-y view of calories and movement...
I mean like yeah? Burn 100 extra calories?, good work.
I'm glad this was basically just calorie in calorie out, as 90+% is going to come from your basic state. Very little difference with exercise to the raw end result.
I would kindly disagree. NEAT usually makes up the least amount of calories burned in the total daily energy expenditure. You will not lose or gain much fat by taking the stairs vs the elevator (however it is still a good choice as stairs are great for mobility). Taking regular walks is the only thing you listed that would actually burn enough calories to make a noticeable difference. Increasing your movement is hardly ever a bad idea but let’s be real, walking a few hundred extra feet across the parking lot is not going to shift the scale.
@@hannahconroy I think you are misinterpreting what diet culture is. Diet culture is fad diets, flat tummy teas, “I’m having a cake, ooh I’m being so bad!!” etc. This video is simply healthy weight loss.
In these modern times people find themselves needing to lose fat-what a lot of people don’t realize is that 36% of body fat is actually very high and greatly raises the risk of serious disease. Counting calories is incredibly effective for lots of people (not everyone though). Yes, it is simplistic but the physical mechanics of weight loss is quite simple. It’s the mental mechanics preventing us from living healthy lifestyles that are complex 😅
@@miaomiaou_ Nonsense, NEAT is often the HIGHEST activity for the day in contrast to dedicated exercise. Roughly 30-40% of your daily expenditure comes from NEAT considered activities. Everything from twiddling your thumbs to vacuuming the house to walking after meals is considered NEAT. Directed exercise really caps out around 300-500kcal for most people per day as people aren't consistent nor can they do more than 30min of moderate exercise, if that. Anything around the house if you can stay up and off the couch more than not will generally burn more calories than that. NEAT is not to be underestimated.
Great job! I've lost 82lbs in 8 months tracking my calories and slowly increasing my activity level. I cut nothing out of my diet. I eat between 2000 to 2400 calories a day. I slowly added new things like parking further away at work. I slowly added more exercise till this week I walked 12 miles.
Awesome results, congrats!
Wonderful video man!
Super proud of you bud! I've just been finishing the first stretch of my own weight loss journey, so I hope its fine if I share it here alongside yours :) I'm 6'1, age 28, and I had slowly climbed from 175 pounds in high school to 210 as of last month. I had some motivation from my now ex-girlfriend, but I was able to lose 10 pounds and get back under 200 in the last 30 days. I was already a fairly healthy person, but I became a lot more intentional about tracking food for the first few weeks and working out more consistently. I also used to have this fear of going to bed hungry, but I got way more comfortable with hunger and what it meant. Between the amount that I was working out, limiting my alcohol consumption to essentially zero, and the amount of protein I was consuming (lots of protein from chicken, protein shakes, protein bars), I was able to keep my body in a state where it was burning fat but mostly holding on to muscle mass. Now that I've hit my goal of 200, I'm going to aim to get down to 190 and look swole :D Anyone can do it, it mostly requires that you do the research and be intentional
one month update ?
I would love to see a female perspective of this as well following the sane routine. You did a fantastic job!
try checking @haileygamba
It wouldn't be that much different. You can try it
@@AyushGupta-wn6zdnah tbh the menstrual cycle does some crazy stuff in regards to weight/muscle gain. It can get pretty demoralizing. So yeah, I too, would be interested in a female's perspective on this
@@jay-qs4lf ohh ok. Good luck 🍀
@@jay-qs4lfyes though I am a male it is a surprise how no one talks about it
Healthier food doesn't automatically mean low calorie. I realized that too when I started tracking what I was eating, and that was a wake up call lol
What were some food you thought were healthy ?
@@CeeT-wg3hz Avocados and nuts are healthy fats, but I wasn’t aware of the calories in them.
Fantastic real video. The saying "abs are made in the kitchen" is the truest statement. Food is an emotional drug for me & millions of people so that's the REAL challenge. The availability of empty "bored eating" calories around us is a hard habit to beat. Speaking as a person that's trying to lose weight right now.
There are a lot of people in this same scenario. They eat pretty healthy and workout every week. But they gain/can't lose weight.
1) Healthy food still has calories. If you're not tracking them accurately on a daily basis, you can still gain weight on a healthy diet.
2) People usually overconsume on the weekends creating a surplus that undoes their whole deficit for the week. As tempting as it is, don't have too much fun Fri-Sun.
3) People who workout tend to be surprisingly sedentary most of the day. The key is to increase your daily general activity. This means to stand more, move more, and walk a lot daily with a goal of 10-15K steps on top of lifting and formal cardio.
Especially if you are working from home. It's crazy how little activity WFH on a computer will produce during the day compared to physically going into the city and office. Without an activity routine, that cardio surplus will be massive.
I remember that when I was in college, I ate unhealthily but kept a nice figure only because I walked from place to place on my campus. After three years, I gained a lot of weight. I think that proves ambient cardio is necessary.
I accounted the fact that i overeat once on the weekend and planned it into my daily calorie intake. Im not dieting per se im counting calories for 2 years now and will be doing it for many years to come. Having that off Day helps a lot
No it does not undo your deficit for the entire week. That's completely false.
@@Yasser-cz4yd - I agree that your statement is completely false.
Something very genuine and likeable about this guy
Your video resonated with me. As someone who struggles to manage their weight, those little snacks are hard to balance with a regular diet. Hope 2024 brings us the consistency and results we strive for.
Eliminate ALL processed snacks unless it's cheese, nuts, unsweetened yogurt (with a little fruit).
I think snacking is what is the biggest food challenge for a lot of people, including me. It's easy to eat a realistic amount when you're eating real food, it's when the other stuff comes in that it's SO easy to get derailed. I think for me, the solution is to just NOT snack between meals, making sure I eat enough to keep me satiated, and if I for some reason have a "hungry day", have something like vegetables/fruit and a protein to tide me over. It can be done with tasty food, without resorting to snack foods (which usually don't have any nutritional value as well). Another part of the key is to understand that sometimes, we need to go out for dinner or whatever, and that's OK, enjoy it, and keep going. One larger meal won't derail you.
Thank you for the “realness” of this battle…consistency is key and such a struggle to accomplish🙌🏽But attainable❤️
I’ve been periodically watching your guys videos for a couple years now and the development as film makers and as people has been so amazing to waych
Amazing video man and very relatable for me.
I was on a similar journey this year and lost 50lbs (23kg) in total.
Never have I felt better and more energetic than now.
It is never too late to work on yourself!
kudos for putting those comments from your friends and family in it, made me smile 😁
Really solid video! One of the first things I realized in my diet is that the biggest vilains are the snacks and alchool. Cutting out the mid-week beer with friends and substituting the snacks for a piece of fruit or a high in protein/low in calorie snack made keeping the progress going so much easier! One other thing is: you said "I guessed those were healthy snacks"; those snack are healthy, there is a huge diferrence between healthy and low in calory. Diet soda is low in calories but is not healthy, fruits and nuts can be SUPER healthy but high in calory!
For budgeting calories it’s helpful to break it into a weekly calorie budget rather than a daily one. That way if you do over indulge one day you don’t need to feel like you have to burn it all off in a single workout. Simply account for the overage in the remaining days of the week.
This is true. If you blow up your numbers on one day, you can either up your excercise the next day, or just eat less and lighter foods. You won't starve, your body will just burn fat if you don't give it enough cals
That's definitely true. It's also a great way to illustrate that one meal out won't derail you, since it's one part of a much larger overall picture.
Wow I never thought of it like this 🙏🏽
This video is GOLD, hope you see this, keep that consistently and you will catch your brother in like 6 months or so. It would be fun to have 2 beasts that we've seen improve from zero
Brilliant video. I’ve found your work this year to be really inspiring. Thanks for making awesome content.
You can literally tell in the before and after photos how incredible the transformation is!
Literallyyyyyyyy girl, literally.
Literally
I was on a whole food plant-based diet, rich in fiber, and increased my walking time (steps count > 10,000). Without any intense exercise, I've lost ~ 6 kg for 2 months. Now I add some animal products in moderate amounts (low-fat dairy, fish), and maintain my weight despite reducing the time of walk because of terrible winter weather.
It's needs to be high fat dairy .
When he mentioned the wine, I knew he was gonna total way over 300 calories. I spent a good deal of time trying to get my beers to mesh better with a calorie deficit... With mixed results.
Same 😅 trying to maintain a caloric deficit while still having the wine with dinner or the beer and snacks is very difficult. It's doable, but it's tough!
Lawd I love a glass of wine with my dinner😩
Alcohol free hops-heavy (no sugar added!) beer is a great snack, as calorie count is very low but it’s very filling and has lots of taste so you savour it very slowly. It basically replaced all my late night snacks.
@@pressrepeat2000 Interesting! Maybe I'll look into that!
@@justinweber4977 Just make sure you pick one with no sugar, because many beer makers load their alcohol free beers (and other beers) with sugar. Beer without alcohol, brewed naturally with lots of hops is actually quite low carb and low calorie, yet very filling. It helped me lose quite a lot weight, as it’s worked like an evening snack replacement. Just get maximal hops for that maximum taste.
Love this video. Well done. Great realistic showing of how difficult weight loss can be and how easy it is to go off course with your diet. Bravo
This is one of the most relatable videos I’ve seen. LOVED it
This was eye-opening, thank you. I just started tracking everything I'm eating this week and am noticing the same thing with my snack and portion control. Hoping to lose fat-- I'm starting at the mid 30's for body fat too! Wish me luck ☺️
You, dear sir, are the most relatable UA-camr I think I have ever seen. Amazing videos! Keep up the good work and keep crushing it.
Discipline and consistency are always the key factors. Congrats on your success - you'll be SHOCKED where you are in a year of you stick with it👍👍👍
Great video, great results! The music part is awesome! Loved it❤
In my experience (I have been tracking exact calories for some months by now) it's the sweets as well as soda that really pushes calorie intake up like crazy. My calorie goal is ~2000 per day while doing workouts as well as cardio and it's not a big problem until something like chocolate or non-protein chips etc. come into play. If you can stay away from those you are gonna be fine - and tracking calories and really visualizing how much calories you take in really helps in cutting that stuff down.
So, basically...
-Eat better (make healthier food choices)
-Eat less (measure your food to gain better understanding of what portions/calories per serving look like and be more present while you eat..take your time eating and appreciate and enjoy your food)
-Move more
Good video though. Real and relatable. It takes time to learn new, healthier habits. Thanks for posting it. 👍
Great job! Thanks for the nudge. In adult life I've had a 30-lb weight range from the 120s (difficult to maintain) to 150s (easy to achieve). I'm on the way up again and feel so uncomfortable. My lower weight periods have always been associated with hours of daily intense exercise. I'm getting older and not only don't I have time for that, but my joints also are not cooperating. Still, moderate daily exercise is most definitely still a part of my life. Calorie counting has worked well for me in the past, though, and I think that's what I need to do!
And make sure to maximize your NEAT. Makes a huge difference. :)
This was exactly my problem, healthy eating and exercise but ruined by snacking! So cutting the snacks out and increasing walking to 15000 a day has helped amazingly!
Love your workout videos, honestly needed that to keep me motivated also💪. Thank you❤❤
Thanks for making honest, educational wellness content!
What worked for me was eating at a calorie deficit and making sure I only snacked every other day. I paid very close attention to the serving sizes of the snacks before I dove in to eat them. I'd pull out a bowl and measure our a serving so I knew that once the bowl was empty, I was done snacking for the night. finding healthy alternatives, reducing sugar intake, increasing fiber and protein intake also helped a lot too. I was able to lose 40lbs in 5 months just by following that and walking at a brisk pace for 4 miles (1 hour) every day. I've made this a life style chance and have managed to stay at my goal weight for 4 years now.
Love this. Thank you!
CONGRATULATIONS Maaan!!!! super happy for you!
Great effort and results. Just want to add not all exercise has to be that intense, just try to be more active in daily life. Walk more, maybe try cycling or start running again. It's pretty easy burning 600-800 calories per hour doing an activity that feels easy and doesn't leave you gassed out.
Yep, zone 2 exercise burn fatty acids mostly.
This is the way to go for fat burning
600 calories doing an easy activity? wtf really
Cycling easy Z2 pace burns about 700 calories for me@@lovekeego
Yep, NEAT is an amazing tool!
A lot of people underestimate how much calories certain foods have, like cereals and dressing. You can easily can get over your calories goal if you don’t track correctly specially on portions sizes. Great video man keep it up 💯
This video is great! I lost 25 lbs using my own knowledge as a health educator and another 25 lbs using Noom where I tracked my eating and tackled some psychological aspects. It was all very minor changes over time. I will say one thing not to do is to "burn" the calories from snacks/desserts. That trains your mind to think of them as "bad," which makes them even more enticing. It's better to eat mindfully, as you did unknowingly. After 2 weeks, that was when you were really craving the snacks and did the right thing in endulging moderately. If you keep fighting cravings forever, you'll eventually fall really hard off the wagon. Also, eating mindlessly was what caused you to eat snacks 4x a week.
Goes to show tracking is so beneficial, it’s so easy to underestimate or not account for foods. Love the jump rope and app, wish I could do it.
Yeah, this is my exact problem. I exercise almost every day (jump rope, running, weightlifting and callisthenics) and I eat a very healthy diet...except I'll usually have one snack per day that adds on way more calories than I think it does because I don't actually measure out the portion.
Naa, that doesn't make sense. Very healthy diet and exercise but ONE snack is throwing off ur progress? I'm sure there's something more.
Maybe that one snack is a whole bag of chips... Or a bag of gummy bears..
I do one Day of more calories where i can Snack. Just take some calories away from the other 6 days.
I love it! When I started my channel THIS was exactly what I had in mind. Simple, informative and above all: honest. What amazing success! I hope to achieve half as much as you!! 😃
How can anybody think that a bowl of cereal is healthy?
Because people believe with all the grains and vitamins advertised in these cereals they think it's healthy
I think one of the things missed in this video is the importance of certain macronutrients over others (protein builds muscle, more muscle raises metabolism, raised metabolism equals more fat loss) BUT the importance of trying to have a healthy relationship with food. Those foods are not bad in and of themselves, it’s just how often and how much.
People go overboard too though. Too much protein,like anything else , will be stored as fat if not utilized. High protein-hard on kidneys, high fat- hard on gallbladder, high carbs-hard on pancreas. And they all F with the endocrine system in their own way. Ratios are important
once you begin counting calories, you start to not liike cereal anymore lmao
This video is awesome!! The realization hit when you actually tracked your snacks and that is where we all go wrong! Little snacks here and there we think wouldn't hurt but it does!! Most times we don't even account for them either because we don't think that they would add much. Tracking EVERYTHING helps tremendously with planning your food so that you can even add your snacks in! I add my snacks in first sometimes so that I have an idea of what my eating for the day will be lol. Great job!😃
He’s going to be skinny fat. 1900 calories and working out every day is too much of a deficit. I eat 2500 calories and lift weights 1 time a week. In 185 dehydrated in the morning and still losing body fat while building muscle.
Calorie intake of course is important, but cutting out sugar is more important. The metabolism first burns sugar, then fat. If you eat too much sugar, your body will never burn fat. It's that easy. You have to have insane workouts to make that work. It's much easier to not consume sugar, especially since you don't need sugar, your body can produce sugar when it needs sugar.
Great content. Maybe adding a few moderate 30 min walks, keeping your heart rate between 110-129 is the far burning zone will help too.
Pro tip: walking for one hour can burn 300-400 calories, two hours of walking would've easily burnt off the 660 calories you wanted, without nearly as much effort.
Walking for an hour will not burn that much, unless you're on a steep incline. A nice hike definitely would, and it's more fun anyway.
@@Andy-Mesareally depends on your weight and size though
@@Andy-Mesa I have walked and burned 300 calories in an hour according to my treadmill ( and without incline) how long should it take in your opinion to burn 300 calories while walking? We shouldn’t rely on the date from the treadmill and smart watch?
@@Bignstufyour treadmill isn't reliable. Depends on your weight and other factors. You should use a watch instead. They are not perfect but they always underreport the calories lost.
time is money. walking 2 hours when you can burn 300 calories running in 45 mins so the way. man up
P.S. I was a dieter then compulsive overeater for years-worked my way up from normal BMI into low obesity- and decided I needed to control that rather than aim at weight loss. I had already done diets, including using calorie counting. I knew that the meals that had satisfied the most were ones with a balance of 40% carb/30% protein, and 30% fat. I knew approx what size portions were needed, so I stopped counting calories except to check once in awhile I also stopped all snacking and desserts on weekdays, and slowly decreased them on weekends and up to two days a month allowed for holidays, birthdays... I did end up losing weight down to normal BMI and have maintained for 12 years but didn't exercise, so body fat has gone up. Working on that now, though I have joint issues that limit that to some extent. Main thing is to aim at a lifestyle you can maintain, not unsustainable restriction or workouts that can't accommodate work, partners, kids, etc.
"I haven't even accounted for the milk !!" 😂😂
I totally can relate on the eye opener towards tracking your food. I tried to eat cereal and the amount of calories was shocking!
10 years since I learned about tracking properly, and the number of calories from foods still surprises me.
What an amazing transformation! Way to keep pushing when it got tough!
Wow this video reminded me of my fitness journey! I was working out and running and still had a gut! Couldn’t figure out why! I started tracking calories and realized how much calories I was taking in vs burning. 5 months later I dropped 20 pounds and gained way more muscle! What a beautiful journey
One thing that’s been helping me is by following a 16/8 intermittent fasting routine. Every night when I would normally be snacking, I’m now fasting. For some reason it’s easier to skip the snacks that way. I do feel some hunger but I’m getting used to it, and realizing how I don’t need to be eating every single time I feel slightly hungry.
I am also tracking my calories very closely and I think my portions were way too big before.
Absolutely, intermittent fasting is something that mentally helps people to keep calories down. Because for most people not eating for 16 hours is just an easier rule to follow. It’s requires MUCH less willpower than say portion control or keeping track of calories, or skipping a meal a day and not eating snacks and using your willpower each time to “resist” eating. And then after a while, as you say, your brain gets used to the new regime and suddenly not snacking is the new normal. I lost 18lbs last fall by only eating two meals per day and cutting out all snacks and processed food, and TBH I felt it was very hard to start eating “normally” again (as I didn’t want to lose more weight). My body and brain had got used to the new routine.
Food is the answer. Usually people overeat with snack or with carbs.
For example 3 small snicker bars can be 800 calories and people usually eat a lot of carbs like bread, and pasta which have a lot of calories. Also sugar high drinks and other products.
Eliminate sugary drinks and drink water, eliminate sugary snacks with some crunchy vegetables (carrots, celery etc) and lastly lower your portions of carbs like pasta, bread, …
By doing that your calories with plummet by 10-30% depending on how bad you are eating.
People need to stop bashing carbs like they are the boogyman. They are extremely important for glycogen in the muscles for your workouts. Complex carbs like sweet potatoes are extremely important if you're working out. Sure, you can bash over processed carbs, but stop just saying carbs in general, they are vital to your health and muscle growth/strength.
@@Ryan-wx1bi I am not bashing over carbs but I am just saying that people get a lot of calories from them because they taste good and are cheap. For example if you go make yourself some pasta bolognese the pasta itself will be probably 70-80% of calories in that meal. So decrease the amount of pasta and get some salad or something low calories to fill you up.
Oh God, THREE Snickers!? Lmao eating 3 Snickers bars in one sitting is disgusting.
Pasta Bolognese also has a lot of fat (ground meat and olive oil). I find it's much easier to overeat with fats than with carbs. When people overeat "tasty" foods, it's often carbs that are laced with fats (pizza, cake, French fries, chocolate, etc.). It's much harder to overeat bananas or dates or plain bread.
@@Ryan-wx1bi carbs are fine but you can easily lose weight if you cut them, its not really rocket science.
Great video. Well done! You aren't accounting enough for BMR and how calories in and out affect that. I think in the future you should talk about that more, and allowing yourself to have those snack but in a smaller moderation or only once a week, which is okay and keeps you from binging when you have them.
Incredible video as always! Thanks for sharing your journey and inspiring others along the way
Great video, smashed it. Loved watching and certainly think it's the snacks for me too.
5:13 uuuuh... roasted 🤣
gotta love how guys talk to each other
This was my first video from your channel. Your positive demenor and video making made me subscribe!
I just watched a 13 minute jump rope commercial. F.
Hahaha preach brother! I have an old Crossrope and thought… damn I should get this one. F is right!
As someone who suffered from Ana and Mia this is actually really helpful. I have always being having a big struggle with binge eating and how I stayed skinny was with the other ED’s together. Having to take birth control and stopping bad habits made my binges worse, also getting in a relationship with someone who makes amazing food made me overweight in no time. I am trying to loose weight the healthy weight and found it really scary as I don’t want to go back to my ED and I also Ena t something that will help me have a long life. So this was a real eye opener
If you’re recovering (or even recovered), focusing on high nutrient/high satiety whole foods is the best route to go without risking a counting spiral! Cutting down on fat is the best way to go while you lose weight-it’s important to have enough in your diet regularly, but for weight loss without calorie counting, reducing fat is the easiest way to do it. Nuts, avocado, and olive oil are all healthy but not great for weight loss! So a nutrient-dense diet that’s low fat while you lose weight + higher fat normally is a great way to pursue weight loss without sliding back into dark mental places. :)
americans thinking breakfast with cereals is "healthy " you gotta give the props to the industry brainwashing people.😂
Great simple honest video. People underestimate jumping rope. Honestly, jumping rope and swimming are the two things that seem to push my heart rate to the max. Jumping rope is a simple up and down move, but it's hard ASF to do it like a professional boxer. I've seen people pass out trying to jump rope. Really tough exercise. Btw, u have to do calf stretches and massages when u jump rope to the max. If not, you'll have all sorts of soreness knots etc
To really understand what's happening here in terms of how diet+exercise affect weight loss, It would be instructive and useful if you shared the following info tracked over the 50 day period: (a) your average daily caloric intake, (b) your average daily exercise-related energy expenditure and (c) your assumed baseline energy expenditure before the extra exercise stuff. You tracked everything carefully so you should have this info easily accessible. Would be super interesting to see whether the numbers actually reflect the reality of the weight loss. Do they line up or diverge?
Air pop your popcorn. And mist it with pickle juice, and the sprinkle a mix of either 1. Sugar, salt, nutritional yeast or 2. Mist lightly with olive oil coconut oil mix (very buttery:) ) season with Salt, nutritional yeast, garlic salt, onion salt, and dill. (Grind up fine for best results). The pickle juice is sticky.. and misting with oil is a lot less. It's my go to big snack when I want huge mouthfuls!
This is definitely me!
Lately I realised how snacks and alcohol ruin everything I do at the gym. I train about 6 times a week and was always wondering why I never lose weight, if anything I gain some here and there!
Basically, unless you are training for the Olympics, it is IMPOSSIBLE to out-train bad foods. 3 biscuits and a small chocolate will easily offset 70 minutes at the gym!
Good for you man, this is a great video
Thank you so much for this video! It's truly encouraging and enlightening. I also have the same experience - I gained a total of 8kls last year, even when I'm exercising 2-3 a week and I don't eat that much. I realized it must probably be the snacking too! 😆 For the first 3 months of 2024, I'm hoping to losing 10lbs or more. Thank you so much for the additional motivation!! 💗💗
Rarely comment on videos, but loved this one! You just got a new subscriber 👍
Love how realistic this was 😊
Proud of you dude! Before/After photos are crazy!
Thank you for simplifying that! I realized that I typically video game at night and didn't realize how much I was snacking at the same time!
Question for you though. Did you jump rope every day? Or what did your workout routine look like? And how did you arrive at your calorie count? Was the a maintenance amount or a cut for you? Thanks!
4:44 oh you do...that cereal bowl was exactly what's wrong. people often underestimate their calories intake and that's how you gain weight.
0:05 this is me too
Good Stuff, Proud of you
My biggest issue is I dont sleep well unless I go to bed on a full stomach. Being on a calorie deficit gets to be pretty miserable after awhile. I'm fairly fit but can never seem to cut down to shredded with abs. Trying again but here I am with a growling stomach unable to sleep at 330am lol
Intermittent fast and skip breakfast! I like eating later (and high volume) so I spread my calories between two comparatively large meals and a snack in the 2pm to 10pm window. Works for me as a nighttime exerciser and I don’t go to bed hungry!
Thanks fella. Great vid, and yep,.one of the more useful and down to earth clips on YT.
it's so weird that in the USA nutritional values on food are not given per 100g! Big food lobby eh
They are done per recommended serving size lol.
Thank you. I’m stuck at this stage in my transformation and this has been insightful
Cereal is a highly processed, calorie dense food. One of the unhealthiest things you can eat. Go for oatmeal or even a salad. Whole food that fills your stomach and delivers nutrients.
Oatmeal isn't optimal for weight loss
@@BAGUETTEO8 Still way better than cereal
I hear you. In my defence, the cereal is one of the no sugar and high protein ones. Obviously not a pillar of my diet, but I found it to be a helpful snack…once I got the portioning right lol
I lost 60 pounds (and gained muscle mass) with one of my daily staples being a dish of oatmeal, sweet potato, and brown sugar. It's very satiating. I do eat it in the evening, usually as the last dish of the day. Who told you oatmeal isn't good for weight loss? @@BAGUETTEO8
I used to eat a ton of cereal. Got converted to majority whole foods because they fill your stomach (look at a caloric density chart) and most importantly send the right neurotransmitter signals to the brain that you are full. This is why so many people struggle, IMO. Processed foods mess up the brain chemistry and for some, very badly. I have cheats and don't forbid anything from my diet. But I keep daily staples, and make the cheats and treats a rarity. I always share this video with people to highlight the power of whole foods. Good luck with your continued success! ua-cam.com/video/MGx82dfjs9I/v-deo.html @@GoalGuys