Feel like you’re doing the right things, but aren’t getting the results you want? With over 20 years of coaching experience, I simplify fat loss with science-based information. There are many strategies for getting into a calorie deficit to lose body (and belly!) fat. Let’s find out what works for YOU.
I'm a former International athlete in Karate and Canadian National Natural Bikini Competitor. I have IBS/GERD and developed diastasis recti while pregnant with my son.
Ivana Chapman BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), BA Psychology
DISCLAIMER: IVANA CHAPMAN is not a doctor or registered dietician. These videos (and content at ivanachapman.com) are not to be taken as medical advice. They are not intended to diagnose, treat, cure, or prevent any health issue. ALWAYS CONSULT YOUR PHYSICIAN ON MATTERS REGARDING YOUR HEALTH.
I stopped eating oatmeal when I started wearing Freestyle Libre glucose monitor. I am type 2 diabetic .Oatmeal is a processed food and I no longer eat it as it spikes my blood sugar levels. I ate rolled oats cooked in water with no other flavorings. I was very disappointed to learn how oatmeal affects my glucose levels.
Pretty easy - get into ketoses and consume enough protein, 1-2g per lbs. There a big misconception about "calories in calories out" which doesn't work by number of reasons, for starters we aren't closed systems.
@IvanaChapman Thank you, I consume a lot of oatmeal, so it's a concern. 2.5oz of rolled oats with 1oz dried fruit cold soaked overnight in the fridge and then add on oz of instant fruit and cream oatmeal in the morning soaking another hour. I also often make a stove top pizza with an oatmeal crust.
Is it true that your body can only absorb so many grams of protein in one sitting ? If that is the case being that protein powder is so expensive should we be limiting our protein intake to between 25 and 30 g per sitting?
I'm working on weight loss, about 30 lbs. I also lost a kidney to cancer and the remaining kidney is in stage 2 ckd. My kidney specialist wants me to target 50 grams of protein per day, no more than 60. Thoughts ??
Follow the advice of your doctor. Kidney issues are one situation where protein intake has to be lower. But don't worry...you can still lose weight with a low protein intake, since calories are going to be the main factor. If it's an option for you, a dietician that specializes in kidney issues could be helpful.
I don't agree with you what you said about needing carbs. I've been doing the carnivore diet for about four months now and I've lost about 60 lbs. I work out about 2 hours every single day and my energy is through the roof. Carbs are not essential for me personally. I perform way Better without carbs in my diet. When I do eat carbohydrates on the rare occasion, that's when I start to feel sluggish and wore down......
Large quantities, Was not fruitarian but was eating fruit as a snack often. Halves of full size papayas, whole pint containers of blueberries and whole containers of rambutans
I know this is an old video but I love your videos, Ivana. 99% of what you listed for good protein sources I use on a daily basis and I never get sick of! At the end of the night, I also have a high protein ice cream pint using my ninja creami ice cream machine. Calorie deficits don't have to be hard if you know what you're doing.
I eat 1 gram per pound of 'ideal' body weight. I feel so good. In the past on a 'healthy' diet, I was fat and tired and weak all the time. 1 gram per pound, is making a huge change. I am on a strict calorie controlled intake and do a resistance training program 4 times a week. I'm 61
One meal a day is good for weight loss, it gets your body to use it’s own fat.then a good keto meal. But if you are weight lifting you’ll need a bit of something to give you energy. Some protein drink have sugar to give you this energy, so be careful.
I talked about OMAD in the video. It makes it easier to consume fewer calories (because there's only so much you can eat in one meal!), but for most people it's not a good long term strategy for losing fat and building muscle.
Hi Ivana, I am in my early 60s have about 35 more pounds to lose. Should my protein intake be for my actual weight or my goal weight? I am about 185 goal is 150.
In your case, I would use 130g per day as a minimum (0.7x185), but you may do better with a bit more. It partially depends on how much protein you're already consuming and how challenging it is to incorporate that change. Hope that helps! :)
LOL 13 X my bodyweight (220lbs) = 2,860 calories. I gain weight at around 2,300 calories and figure maintenance for me is 2,200~2,000, AND I'm pretty active. At 2,800 calories a day I'll gain a pound a week at least.
That simple estimate tends to work best for people who are close to their ideal weight. You may also have a slower than normal metabolism or you may not be tracking calories accurately (most people are about 30-40% off).
I used to be 400 pounds, recently, I started walking and resistance training. The issue was that in 2020, I was diagnosed with Osteomeylitis of L4 and L5 of my spine. I was immediately hospitalized and had a PICC line installed and was given 2 extemely powerful antibiotic injections a day and had to stay in a hospital bed. Before the antibiotics started working, the infection got so bad that I waa paralyzed from the waist down for a month. I had to lay in a hospital bed for 5 months, which in that time, all my muscles atrophied, so I had to learn how to walk again. After intense physio, I got walking and the antibiotics eventually got rid of the infection. I then started my weight loss, dieting and excersizing journey. I started off barely being able to stand for more than 30 seconds and not able to walk more than 200 or 300 steps without having to sit and rest. Slowly I have worked my step count up. I just did my first day last week where I walked 21,000 steps in one day. I also have started resistance training, and I am able to do short sprint bursts with no issues now. I am not 246 pounds and still pushing on. My goal is to get below 200 with 15% or lower fat percentage. I was on 2 blood pressure medications, which I just got off the last one a few weeks ago. My heart health has improved significantly. I resistance train 3 times a week for about an hour and 20 mins per session and I do power walking/sprinting every day after work for about 3 km. My energy is through the roof, I am more confident in my body, next step is to find a girlfriend. Basically what I want everyone to get from my story is that if you want to make a change like I have, you have to see it as a lifestyle change, forever. I will never not be active again. I am 42, male, and am in the best shape of my life, my mental health has improved exponentially. So just remember that you can make a change, and you don't have to change everything all at once. Make small changes, and before you know it, you will look back and be amazed at the good you have done. Walking has been a great tool that I have incorporated in my life and I hope that other people will read what I have wrote and get inspired to change their lives too!!!
For 50 years we have been preaching better health. Are folks healthy today? Hell No! People in the 60’s were more active, trim and didn’t worry about food that much! Most were natural + not processed like today.
I’ve heard that it per lean body weight. I’ve also heard that your body cannot process more than like 20-30 grams at a time. Not saying you are wrong but there’s so much conflicting information regarding this subject.
There are no absolutes when it comes to nutrition! I'm just providing my personal recommendations based on the current evidence. Setting protein intake based on lean body weight would obviously make the protein goal lower, but that's partly why I use a range (0.7-1.0) rather than an absolute value. Most people don't know their true lean body weight, as most won't have access to DEXA to get an accurate value. It makes it harder to get a good estimate. As for the 20-30g protein limit per meal, I mentioned that in the video. It doesn't refer to how much the body can "process" or "use" but the maximum amount used at one time for MPS (muscle protein synthesis). An interesting study in 2023 showed that over 100g of protein could be used for MPS. And even the original idea of 20-25g will depend on the type of protein and the person taking it in. A lot of factors go into how much protein consumed is used for MPS. There's a longer explanation in the first reference I listed in the video description, if you're interested. Hope that helps! :)
Ive dieted successfully 3 times already. Lost 70 lbs, 30, and 30. My exercise at 42, at 48, and 51 was pretty intense. Each time i put the weight back on thinking i can lose whenever i get ready. I ate mostly lean meat and vegatables. No bread, sugar, or starch at least 4 days a week. Now at 61 its excruciating. I should have stayed within 20 lbs of my BMI.
I have a question? I'm 54 years; 5'11'" average 196 pounds. I lift 3 times a week and jog 3 days a week. I have a young trainer and he suggests that I should look into Testosterone. Honestly. I don't think taking Testosterone is a healthy pathway. Can I get your opinion because he suggests this to me a lot.
If you have clinical symptoms that you think might be related to low testosterone that are affecting your quality of life, by all means see an MD for blood tests. But if your testosterone levels are normal for your age then there's nothing that needs to be treated. Are there symptoms that you’re concerned about?
@@IvanaChapman No, honestly I feel like I'm still in my late 30s. No, my personal trainer is always asking me I want to feel like I'm in my 20s. I did take his suggestion about blood work. I'm waiting for my results.
Ahhh, ok. Given that you feel good, chances are your testosterone levels are normal. So he's basically suggesting you consider anabolic steroids. 😂 Which is an option at any age, I suppose, but for someone concerned about their long term health I think the risks outweigh the benefits.
Doesn't it vary the amount of grams of protein by weight, age and gender /? I just found out I was eating higher amount of protein and wasn't loosing weight , now that I cut it almost by half im on my way to fat loss. im such a dork 🤓
Yes, the protein recommendation varies by weight (I explained that at 0:29, which is why it's per lb [of your bodyweight]). I mention age being a factor at 1:25. And it sounds like you were probably making one of the mistakes I mentioned (not managing calorie intake or making sure to have enough fat/carbs in addition to protein).
@@felipearbustopotd I am 58 I weighed 139 at the time and was eating approximately 80-100 grams of protein . I am now 131 and I’m maxing at 45-50 grams per day . I just feel like I get full really fast vac that’s enough to carry me through the day .maybe I’m just different in that way idk 🤷🏻♀️
Your protein intake is a bit below what I think is ideal. The value of protein goes beyond keeping you full, as you'll start to learn as you watch more of my videos. If it's working for you right now and you're happy with your progress, that's fine. You may get to the point where you'll want/need to adjust it to go further (if that's what you want to do).
Not having dairy/whey as a source makes things harder, that's for sure! What's your weight? Maybe you can go on the lower end for protein. Staple lean protein sources like chicken breast, white fish, and egg whites (even egg white protein) will be helpful.
Breakfast Lactose free skyr - 18g protein Eggs(2-4) - 12g-24g Oats - 5 g(there's protein enhanced oats with more if you prefer) Turkey or chicken sausage - 10g Lunch 97% lean beef or turkey - 44g protein Dinner - Lean steak like Sirloin 8-10oz - 44g- 60g protein There you go. All of this is very little fat.
Nutrition is almost always the hardest part! Glad that things are going well for you...nice work! 👏 Having lifting in your life has so many benefits. ❤💪
