5 Fat Loss Tips That Will Change Your Life 

Bingo....I follow these like religion.

Many lifters, yes, but certainly not all. I strongly believe in a combination of weights and cardio.

I enjoy cardio from the release of endorphins and running outside is good for mental clarity and as well losing weight

Im female, and lift but I love cardio, I do it once or twice a week but I sprint on 10/11mph. Love the versatility!

Yes that’s my sister. Absolutely hates cardio

That's my biggest problem, too! I am "in bed" for 8 hours every night, but I'm not actually sleeping for 8 hours. It takes me quite a while to fall asleep, and I wake up frequently during the night ( at least once and hour). I also wake up in the early AM hours (around 4 to 4:30 AM), and toss and turn until 6:30 when I need to get up. This has been ever since perimenopause in my mid-40s, until now in complete menpause for 4 years (now age 60). Before peri- and menopause, I always slept like a baby. Now, it's insomnia every single night!

@@christinelamb1167have you looked into HRT? It balances flatlining hormones and helps your sleep for sure

Thank you so much! ❤ Congrats mama! Don't feel the need to rush your progress...we all go at our own pace after having a baby.

Hello dear! thank you for sharing these tips. Also, showing your own life experience. Something that I need to add to my routine is strength training. I agree with you. When I feel more active, I have fewer cravings and eat less. I have a question: How do you keep active or exercise on days you don't feel good? Like when you got a cold, feel sick for some reason, or during "those days" of the month? What happens to me is I get very discouraged during days like that, and I have constantly started over again. I'd appreciate tips in this direction. Again, thank you for your time and these great tips!!!👏👏👏

Glad you like the tips! 😊 Generally when I'm not feeling great, I tend to just go for a walk outside. Usually that makes me feel a bit better and at least keep the momentum going for my other workouts. Or I'll just do a light, shorter session with exercises I enjoy. And if I'm really sick...I just rest. It's also important to eat well and drink enough liquids during times when you're not at your best. Turning too much to comfort foods generally makes you feel worse afterwards.

So glad you liked it! 😊

Thank you! Two words I try to live by. 😊

So glad the video was helpful. 😊

Thank you. 😊

You're very welcome! 😊

For sure! Enjoy (dare I say!) in moderation.

Eat less. Eat good food.

Part of it is physiological (adding protein and other satisfying foods) and part of it is psychological. You view it as a "beast", but that's your idea of it. As long as you perceive it that way you'll have a hard time overcoming it. It's really just the accumulation of your personal experiences and habits over the long term. I've worked with many clients to overcome these issues, but it takes time, patience, and believing that it's possible.

@@IvanaChapmanthanks and update so far on my journey I AM learning to control my appetite. I am losing weight and working out to put on muscle all while cutting down on my caloric intake but enjoying comfort foods (for me it’s been bread/rice, cookies and Starbucks lattes). It’s been tough but I’m not as afraid to take in small amounts of comfort food and keeping my overall intake under control. I make adjustments when I over eat over the course of the next few days. Thanks for your motivating and no nonsense video. I attribute my changes to videos like yours and using an app to track my eating and calories, as well as weight lifting 2 - 3 times a week. I will be adding more walking to my daily routine for my next goal but it feels good to finally start learning to have a healthy relationship with food 😂

​@@cabanaho Many years ago, I read a book called "Potatoes, Not Prozac". I came across it again this year, reread her revised version and this time, it hit home. Sugar sensitive bodies, I'm it! My whole family is IT. Ivana has an amazing will power and can enjoy small amounts. I realized this year I had to quit sugar like an alcoholic quits alcohol. I cried the day I made the choice and believe it or not, I haven't had a craving since!! Like Ivana said, it's psychological. If I was able to kick sugar, so can anyone. 2 whole months today actually! (Had a small piece of my son's birthday cake during that time lol) May not seem like a lot of time, but I have 2 teens at home, go out with friends and family and still enjoy life, even more actually! I just say, I don't eat sugar, to myself or anyone who insists I have a piece or an icecream cone or a glass of wine or whatever. My son would say: you're taking us out for icecream and you won't have any??! Yup, I don't need it. They've been most encouraging after realizing I was really serious about this! I bought an entry vitamix and it changed my whole daily food intake. The only thing I keep track of is my protein intake and some days, I still fall a little short. Joint pain is gone, headaches are gone, energy is up, mood is more stable! It's so worth it!! What did it for me is the pains. I realized if I don't make changes, I won't age well and that was unacceptable to me. Also check out the glucose goddess ❤ and Dr Perlmutter Ivana, thank you so much for your generous advice and content. I found you first while researching tva exercises and was blown away by your physique and person as a whole. You're helping me stay on track and I look forward to looking as good as you one day!! ❤💐❤️

You’re welcome 😊

Protein doesn’t raise cholesterol levels, so that’s not really an issue. It’s possible that people may run into problems if they’re choosing higher fat protein sources. Lower fat dairy also shouldn’t be an issue. What has your doctor recommended?

@@IvanaChapman Thanks, but doc recommended strict diet and hormone medicine, which I don’t want to take. Weight wise- am just 10 kg over my ideal weight.

What do you mean by "strict diet"?

Yes it does!

@@IvanaChapman thanks 😊

Leek soup? Don’t remember recommending that. 🤔

It’s best to talk to a physical therapist

I'm definitely not a doctor, so don't listen to me at all. But I get bursitis in my shoulder when I eat a trigger food. Do you have a trigger food? Maybe something to experiment with.

Those are Nike metcon. They're considered training shoes for the gym. But anything relatively flat and not too cushiony (running shoes aren't ideal) is good for weight training.

I really don’t know what you’re saying here.

@@IvanaChapman I think I was trying to tend a bit too much to demographic versus a good topic to discuss, vitamin b1 alongside dieting what would be your best advice that you can come up with in regards to it

Vitamin B1 deficiency isn’t common in the developed world so I don’t see any need for supplementation.

@@IvanaChapman Hey, I thought I'd ask because of the fat loss content and that I would gather info on what you think of the vitamin really needed with alcoholics and how that stuff feeds into fat gain and misunderstandings of losing fat and keeping it off and getting toward a healthier lifestyle and most of all keeping it plus keeping it together

Lots of content here on my channel!

@@IvanaChapman I do not understand..even on liquid diet.... I barely lose weight..and if I eat gain everything back

Please see a doctor

@@IvanaChapman doctor say only count calories..not helping much

I didn’t say that strength training is better than cardio. There are benefits to both. I have a video coming up where I address why you haven’t lost weight with weight training. Nutrition will provide 80-90% of your weight loss result, so you’ll need to reduce the calories you’re eating to lose weight (and build muscle). I have other videos that discuss this in more detail. Hope that helps!

Here's the video I was talking about: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Xrhi_3rmTx0.html

Yes, only about 50 additional calories per day. And that would be about 5 pounds of muscle gain. It’s estimated that RMR will increase about 10 calories a day for every pound of muscle gained. Nothing to get excited about! 😂 Which is why I mentioned the other benefits of having more muscle and less fat…it adds up eventually!

@@IvanaChapman 😂😂yeah that's quite a lousy amount really considering how hard it is to actually build a pound of muscle!!!!

Exactly!