I'm new to the calorie deficit diet. .or lifestyle 😉 & I've searched so many videos & wasn't getting the info I needed BUT.....OMG u explained it so perfect & super simple that I had a ahhhh haaaa moment!! Ty ty🤗
Just wanted to say thank you for this video and also just finished watching your mistakes with macros video! I lost 10 pounds tracking and I have 20 more but I gave up because I wasn’t seeing the scale move down anymore so this encourages me to keep going! I thank you ❤️
This is probably the best video I ever watched about fat loss! You are the first one that actually recommends to start with a small deficit. I started calorie counting about one and a half weeks ago and wanted to start with a caloric deficit of 200kcal. So far I have lost nearly half a kilo and am now unsure if that is just because of the water weight I probably gained over the holidays or if I am actually burning way more than I expected. I think I will up my calories a bit and watch my weight for the next two weeks or so to see if I still lose weight that fast. Thank you so much for this video! It was definitely the most helpful I watched so far! Wish you all the best from Germany :)
its normal to lose a bit more the first week because your body is responding to a new stimulus and also decrease in water retention, if it continues to rapidly decrease every week after that then definitely increase a bit but most likely it will slow down :) so happy you found this video! Starting a little at a time is the best way to preserve muscle mass and also to stay more consistent. Best of luck with your fitness journey xx
im cutting on 1500 calories and the first thing i noticed was my strength went down and my muscles are looking flat. might have to bring it up, thanx for the advise.
WOW you are absolutely stunning! Im a firm believer that the best people to get cutting advise from are most likely bikini/bodybuilders. boxers and wrestlers know how to cut but for bodybuilders cutting is their sport itself, you guys come up with the most creative ways to eat low calories. You guys are pro cutters first and bodybuilding second. Coach Greg got me onto calorie deffecent and now im trying to learn so much about it, and its always bodybuilders that have the best advise.
Have been training so hard for 4 months. Hiit 3 days a week and weights 3 days a week. Eating 1300 calories (including oil) a day and drinking a gallon of water a day. I have lost no weight...the tape measure hasn't changed either...
i’m not 100% sure, but it could be the gallon of water per day. maybe you haven’t lost weight because your gaining water weight? again i’m not sure so don’t attack me😭
I think you might be eating too low 🤔 especially with doing HIIT 3x a week, your body wants more food so it's trying hard to not lose any weight. I did this before and had to eat more to actually lose fat but gain muscle. I know it sounds weird but look up reverse dieting, that should help.
Thank you! such a great video and makes me feel more confident about the plat! I have generally seen a lot of results due to calorie deficit and running! Wondering your thoughts on 5:2 intermittent fasting? is it a way to keep your body from plat? Generally calorie deficit and running has worked wonders for me but i am just curious as 5:2 seemed to work also! x
So glad to hear that :) if it helps you stay consistent, then do it! but it will not prevent your body from reaching a plateau, its normal for your body to hit a plateau, thats actually supposed to happen, and when it does, you just need to either decrease your intake or increase your energy expenditure. if you are constantly changing your calories before hitting a plateau, then you are missing out on preserving more muscle mass, and eating more calories while still losing weight
Hello! Thank you for your video...❤️ I am trying to loose weight since 3 months and nothing has changed. My BMR is 1700 so I am trying to eat 1200 but I have got a problem with binge eating. My family always got some candy, chocolate and now because of Christmas we have „my fear foods“ and when I eat a fear food (unhealthy) I loose control and I cannot stop and then I regret it and feel terrible and this is a cycle. (This is why I can’t lose weight) I want to lose muffin top (my back fat) and my belly fat. Please help me🥺
Hi I used to struggle with the same thing, here's what I would do: I would make sure you are eating filling meals throughout the day especially BEFORE arriving to family dinners, because if you arrive super hungry = easier to overeat. This will also teach you to eat those foods in moderation when you arent as hungry. Also, 1200 calories is very low to start...which is probably why its harder for you to stay consistent, I would recommend starting higher so its more sustainable and easier to be consistent with. Try doing 1600-1700 to start at least especially if you are currently exercising as well
Hello I'm 13 and I weigh 120lbs my height is 4'11 and a half. My goal is to lose about 20lbs or a little bit more but I don't know how much calories I should be consuming at a starting point. I eat a lot of home cook meals but I don't know how much calories they have so I just eat smaller portions. So do I have to burn more calories than I eat? I am a person that exercise regularly 1-3 times a week but I haven't even drop one pound the last 2 weeks. Someone please tell me some ways I can get good results. I would be very glad to be informed 🙂
Hi! So within the last 2 months, I lost 30 pounds. I was eating around 1,000 calories a day(I know, I know... I regret the decision). Now my weight has stalled and reached a plateau.. and I have been on same weight for 3 weeks now. How do I break my plateau? Should I increase my daily calories? Will that work? I know I should be eating more anyway
Yeah.. Take 2 days and eat 3 times a day from 11-7pm. Do not eat past your allotted time. That gap allows your body to fast. So you don't gain more weight.Eat what ever you want. Some times your weight stalls because your body gets use to the foods you consume and your diet calories becomes your bodies maintenance. The variety of oils, fats & sugars that you consume is going to break the plateau when you continue back on your diet plan on the third day. Good luck.
I’m doing 1200 as a man. One month in I lost 26 pounds. I’ve added in more and more movement, now I’m on week 5. My question is about metabolism slowing. Tell me more about when it slowed and if you have strategies for upping your metabolism again.
So ive been doing 1500 calories a day. Completely changed what im eating and exercising more for about 2 weeks and in the mirror i look fatter. Ive been having more protein and ive been eating healthier food options instead of fast food and hotcheetos but for some reason i look fatter. Should i just give up.
How do u go from cutting to maintaining ? I’m scared of losing more body fat in a deficit and gaining it back. Do I have to eat in a definite for the rest of my life?
nope! you slowly reverse diet back up so that your body gets used to the increase in calories without adding more fat--I have an entire course coming out on this within the next few weeks :)
Great video! I was just wondering if you could clarify something for me? I use Myfitnesspal to track calories and I also track my exercise on my smartwatch- so any calories burnt get added onto my 'calories left' on myfitnesspal. I was just wondering if I should consume those additional calories? So if I'm cutting on 1500 calories and burn 800 calories on a hike, should I consume 2,300 calories that day? Or if I burn 200, do I consume 1,700? I never know if I should do that or just stick to my 1,500 max🤔
No I would not re-add them because the calories burned on watches are not accurate (studies have proven this) it’s just an estimate so you don’t want to be eating back the wrong amount of calories. Furthermore, if you’re trying to cut I would just stick to the calories you eat because you’re trying to create a deficit. If you’d like, you can increase your calories slightly if you are doing a lot more exercise than before, but it really depends how your body is responding to what you are currently doing
I just found your video, its really helpful. I just want to know if I don't workout but just counting macros and calories. Does it work if I don't workout. Thanks
I'm around 5 months in and 20lbs down - I tried tracking calories and macros last week just to see what I was eating on average every day - I realised I was taking in around 1800-2000 per day and my output was around 2500-2700 and yet I still put on a pound on my weekly weigh in... Any advice? Feeling very confused and not sure what to do. Weird that I put on weight the one week I actually know I was in a deficit 🤔
it is very possible that you are just having an off week, our weight does fluctuate a lot so thats normal! Observe it to see if it happens again the following week, if it does, try lowering your calories again because your body may have adapted
If you’re burning 1,778 then technically you can eat that same amount (and usually a little higher) and maintain your weight. Keep in mind “burning” is 4 parts not just the calories you burn from exercise 👍🏻
hello! im 14 years old, 4’11 & 1/2 and around 104 lbs (i’m not sure because my mom doesn’t allow me to check my weight). i really wanna lose some weight, 4 pounds to be exact. i have belly fat and thigh fat, it makes me insecure and that’s why i want to lose weight. btw i do cardio 2x a week and abs 2x a week. i just wanted to ask if i can do a calorie deficit? because i don’t want to stunt my growth and i still want to be healthy. if i can do a deficit, what amount of calories do you recommend me to do? thank you 🥰
GURL I wanna tell u somthing, STRENGTH TRAIN YOUR WHOLE BODY NOT JUST ABS, are you only doing abs to lose belly fat? if so I want you to know u can't spot reduce you have to train your whole body. PS don't overdo cardio 30min max, or strength training 45min max.
I jumped straight into the deep in of calorie deficit and I think my body may have gotten used to it. Should I increase my calories to make my weight loss more sustainable?
@@CassDiGiovanni I was at around 1300 calories and lost 10 kg (20.2 lbs). I wasn't on this deficit long (~ 3 months). I know I shouldn't be eating this low because my menstrual cycle has become irregular.
@@patriciasingh5118 you can definitely start to reverse diet (slowly increase calories) to get your calories at a higher range. when doing this you should not gain more than .5 lbs per week or else calories have been increased too quickly
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Well depending on how much you weigh I would say keeping your calorie intake above 1000 because most people consume at least 2000-2500 to maintain their weight so if you have a calorie deficit if 1400 you’d only be consume 600-1100 calories which could slow your metabolism which means you wouldn’t be as efficient at working out so it’s most likely you wouldn’t want to work out or you’d quit so make sure to eat at a heathy calorie deficit if you are just beginning because you will want to quit if you were to do what you commented you would lose up to 3-4 pounds a week which is an unhealthy amount of wait to lose in such a quick amount of time losing wait takes patience because if you do what you comment you will gain it all back just as easily so take it slow and steady for your own healthiness and safety
hi! could u help me? I am planning to be in a calorie deficit but I’m kinda confused BMR: is about 1500 calories to take based on calculations To be in a calorie deficit, I must eat 1500+ calories every day. To burn more than those calories, I exercise 5-6 times a week for approximately 40 mins but I am sure that workouts aren’t enough to burn those 1500+ calories, how do I burn the rest? I know that there’s this “thing” that burns the calories I ate even while resting, what is it and how does it work? How many calories does it burn in a day?
basically your body already burns all the calories you're eating by itself if you're eating 1500 calories and if you have a bmr of 1500. exercising to burn around 500kcal while eating 1500kcal a day should be more than enough to make you lose weight, there's no need to find a way to burn more than that because your body is already doing it for you by making you stay alive. you kinda replied your own question because the "thing" you're looking for is your BMR :)
you can start with a little below the TDEE, i also recommend tracking your intake for a few days to see where you are currently at now. then taking the average of that # and the TDEE together if they are a bit off from each other :)
I'm burning around 2500-3000 calories a day and have been trying to eat less for the last week. My calorie count is around 1000-1500 should I be trying to eat 2000 or is what I'm doing now fine? I'm worried it's too low but I don't feel hungry and don't have any muscle that I'm worried about losing.
@@DenvySubliminals theres been studies showing that fitbits/apple watches inaccurately measure calories burned (same thing for cardio machines) so i wouldn't pay attention to that. healthy weight loss is around 1-2 lbs per week so if you're in that range then you are doing okay calories wise! anything higher then that is probably too rapid and can potentially cause more muscle loss
@@CassDiGiovanni I've been losing around 2-3 pounds a week since I started and I'm sure that my calories burned is probably off so I'm too strict about what I've burned. I'm just worried if I'm at too low of a caloric deficit at now then it'll be harder later on. I lift a decent amount each day and walk/run 3-7 miles a day so I know I do burn a lot of calories, but I always know my count probably isn't completely off.
The biggest tip I can give anyone trying to lose weight, be healthy, fit and build muscle is all of the above with the major exception of NOT tracking calories from vegetables or fruit. Eat as much of those as you want. I guarantee it will help you sustainably lose weight and feel great. However, any salad dressing should, of course, be tracked.
Hi, i'm sorry but i have to disagree here...calories in fruit especially can add up very quickly. All calories count and add up and especially if you are "having as much as you want". There are 322 calories in an avocado for example...if you ate 5 of them thats 1,610 calories....which definitely counts and can prevent you from losing weight
@@CassDiGiovanni avacados are an exception but vegetables and fruits are extremely calorie void while being extremely micronutrient rich. For large populations to effectively and sustainable lose weight and maintain health they need to significantly increase vegetables and fruits. Review the recent ARIC analysis from Johns Hopkins. The best advice for anyone is not to track veg and fruits. This discourages their intake to "save calories" for other less healthy foods.
@@lcrooks69 vegetables and fruit are crucial for health and very helpful for weight loss but that does not make them calorie void. I have my bachelors degree in Nutrition..saying tracking fruits/vegs discourages them to save calories and saying they are calorie void are 2 totally different claims. You can gain weight by overeating fruits and vegetables if you have the "eat as much as you want" mentality because overconsumption of calories = weight gain. Another example other than avocado.. banana has about 105 cals...if you eat 10 of them you're already over 1000 calories.....i cant see your argument of saying how this can possible be calorie void and not matter
@@CassDiGiovanni frankly you are giving out very bad advice. I am a physician and you are clearly demonstrating your lack of knowledge and understanding of global physiology. It is almost impossible to over consume vegetables. To assert that is nonsensical. The point is that through encouragement and supplementation of the most nutritious food on the planet, people consume less calorie dense food that is uhealthy. This helps them lose weight and maintain health. You need to do some reading. Your advice is completely generic and not helpful to people looking to lose weight in the long term.
@@lcrooks69 its like youre saying if you lift 2 minutes vs hour, you wont gain the same strength, but "encourage your mind it happened and it really will"
yes the food scale will definitely give you a precise number in terms of the serving size, I personally used to bring a small scale with me in the dining hall at college so if you're ok with doing that, then go for it :)
make sure you are logging this food as *cooked in myfitnesspal though since the weight of the food will be in the cooked form not raw (food label serving size weight is usually raw/dry food)
Please do not think about something like this, as your body is still growing. Thinking about calorie counting at this young age can easily put you into an eating disorder, which can lead to a huge damage of your growth process and your health in general. If you are feeling unhealthy or maybe a bit unhappy with your body, talk to your parents or some ADULT you trust about it. Maybe try to eat less sweets and include more vegetables and fruits into your diet. But do not completely stop eating things you enjoy. If that is helpful for you: When I was your age, I was always a little bit heavier than my girlfriends. But as I got older, my body grew and my body composition changed a lot without ever thinking about calories or dieting in total. Now I am perfectly normal weight and happy. PLEASE take care of yourself. Eat until you are not hungry anymore. Food is satisfaction and makes you and your body happy. Lots of love x
I’m so confused I was in a calorie deficit and lost weight for my wedding. And then after I wanted to lose more so I continued and now I’m not seeing results. Very frustrated
Your platued, your body is now use to the calories you are taking in, cut for 4-6 weeks then take a diet break(eat at maintenance) for a week or two weeks then go back to your cut.
Can you help me I excercise every night and have removed pretty much all the sugar from my diet. I have eggs every morning and the only sugar I have is in bananas. I am very sporty and play football as well and have lost 2kgs since I started this. I am allowed to cheat on Fridays and Saturdays for one meal but other than that I stick to my diet. I still have belly fat and bloating. Can you please help me figure this out
In order to lose weight you need to be in a calorie deficit, it’s hard to say what your calories are if you are not tracking your calories/macros, the cheat meals you are having can also be throwing you off that deficit as well. I would definitely recommend to start tracking macros (I have videos on this) and stay consistent with a calorie/macro range for about 1-2 weeks at first before making ANY changes. If you enjoy your diet you won’t feel the need to have cheat meals, I have a free flexible dieting guide you can download to learn more about that. Belly fat is normally the last thing to go for most of us because that’s where your body stores the most fat (to protect your organs) so be patient, as you lose fat it will eventually come off (we cannot spot reduce fat)
@@CassDiGiovanni hey can you help me. I have been excercising and dieting for 3 months now and have seen great improvement in my arms. I am really proud of how my stomache looks like in the morning but my belly size is soooo different after just a few hours. Compared to 3 months ago I've hardly made any improvement. I have taken out all the sugar from my diet and eat one cheat meal a week. I know that you have to be in a calorie deficit and I track my calories as much as I can. It's very hard for me to track my calories because I live in Pakistan and the food we eat here can be made is several different ways. Can you give me tips on how to improve? I excercise every night and play soccer twice a week. I am very active and healthy but my main goal is abs. I get that it takes time but shouldn't I see more improvement. Is there something that I need to change in my diet? Please help me I know you probably don't have much time and that this is a very long message but if you have the time help me.
@@soph4106 Hi of course a few things: 1) you don't have to remove sugar from your diet you can have it in moderation. 2) I would stop having cheat meals because cheat meals can be throwing you out of your calorie deficit 3) stopping cheat meals will be easier if you really enjoy your diet so I would do everything you can to make sure you are prepping your food in a way that is most enjoyable to you so you can stay on track 4) if you haven't already, make sure you are being consistent with your macros as well as your calories every day. macros are carbs protein and fat I have videos on this as well and why high protein is important during fat loss!
Hello thank you for your video it was very informative ❤️ but if i was eating at a very low cal (800) and then i did a reverse diet to « heal » because it was obviously a bad decision and now i eat 1700 cal since a week but i still want to lose all the pounds i gained because i don’t feel comfortable in my body (ughhh belly fat) should i be on a calorie deficit now ? Or i need to wait because i eat 1700 since just a week ? Pls sens help 😭
