For People Who Struggle With Fat Loss 

"Tired people are just basically shitter at everything" what a line

No matter what video Joe publishes. I watch. Simple as that

A few things I learned from losing weight 3 times over the last 2 years: The hardest part of losing weight long-term is when the calorie deficit is over. Make sure you watch your diet extra hard AFTER you've already lost the weight. I went through two fat loss phases and gained it back alarmingly fast to the point where I had erased months of hard work. It's gonna feel harder, but don't worry, because it's normal and you just gotta power through. The hunger you had during the diet won't magically disappear after you go on maintenance calories for a few weeks. Lesson: give it more time and go on a lean bulk after, because your body has mechanisms that will push you toward your old weight so you might as well put on lean mass in the process. It's okay to cut back on volume at the gym, especially when you're deep into the cut. Your work capacity will 100% drop if you're doing this right, so don't be stubborn about it and listen to your body (technically you CAN keep your work capacity the same, but it will start making this fat loss phase a HUGE grind). For me, I was losing strength gradually and it drove me crazy because I was following all the rules: 8 hours of quality sleep each night, tracked macros, trained hard prioritizing compound exercises. In retrospect, it wasn't worth it and I should've put my energy into other aspects of my life. Lesson: doing extra sets won't magically make you "regain" your strength, especially if you're deep into the cut. If your friends have better genetics than you... or if they are not in a calorie deficit, they will most definitely make progress faster than you. It's not a good idea to constantly compare yourself to them. I was already a competitive person in general, but being in a caloric deficit basically made me a huge asshole with all the mood swings. I am sorry for the way I treated them and myself. Lesson: have perspective and don't spend your life comparing yourself to others. Also, don't fuck around with your calories too much. After week 10, I decided it would be a good idea to go from 2000 to 1900 cal for my last 2 weeks (I was losing 1.1-1.4 pounds per week, so it's not like I lowered my calories due to plateauing, which is an acceptable reason). In my head, I was thinking this would equate to more fat loss, but this was the worst decision ever and somehow doubled my hunger levels. It was probably just a mental thing, but the fact of the matter is I ended up having the first binge eating session of my entire 12-week diet, and I binged the next day and the day after as well, which definitely put me a few steps backward. Lesson: don't try to fix what ain't broken. I don't know if anyone will see this, but I wanted to get this off my chest and hopefully help some people at the same time. Obviously, I don't have the time to rant on every single aspect of weight loss. These are the biggest things that I missed despite doing a huge amount of research on everything else: lifting, cardio, nutrition, recovery, etc. I finished what I hope to be my final weight loss phase a few weeks ago, and although I wasn't perfect in the post-diet damage control, I've a done an amazing job in comparison to my 1st and 2nd go at it. I may finally bulk in peace.

“Spine like a bran flake” is already the best quote of 2021 😂

Joe: A robot that doesn't eat donuts. Will Tennyson: Leaves the chat.

Straight to the point. Thank you, Joe.

This was awesome. Basics man. Thank you 👍🏽

The first time I watched Joey’s content I thought he was too much of a lad. Now everything he says is like fucken gold to me. Love the videos matey. Best wishes for 2021.

If the rest of Joey D 2021 is of this quality, its going to be madddd 👏

This was such a great explanation! And a great reminder for me, thanks!

quality content Joe, been watching your videos for a year or 2 now and i can say you're a breath of fresh air to the fitness community, basically i'm trying to say thankyou for not feeding bullshit!

This guy never sold out like other fitness pages

Thoughtful quality content, as always. Thanks Joe.

Honesty, this is just genuine and wholesome motivation. Thanks, Joe

Love all the new broll shots!

I like how you touched of stuff like sleep and stress. These are very important imo and people over look it

Thank you for all you DO! Joe Delaney is my hero!😊🏋🏽‍♂️

Brilliant video - probably the best weight loss video I’ve ever come across. Props to you Joe 🔥

Hey man i just wanna say that your videos are always enjoyable, inspiring and very helpful, thank you for them all.

Finally a video that’s straight to the point, cheers joe lad

Impressive how you can cover the same topic over and over again without making it sound boring. :) Well done!

Love your vids. Dead to earth, self-deprecating, self-aware. Good sh*t 👍🏻

This video is gold. Love this channel.

Motivation is a reward for progress - this is the key to everything

When you’re just about to go to sleep and Joe uploads....sleep can wait....Joey D’s knowledge bombs and words of wisdom on making 2021 “less shit” than 2020 take priority here 💪🏼

Massive appreciation for this vid mate. Been following you for a while. Massive step up wrt content, you make everything approachable and humorous. It's just fuggn sick. Big love from South Africa

Instructions weren't clear enough - watched Gladiator, got hyped, benched 5 cotton swabs and scoffed a carbonara.

Just want to say thank you so much Joe, I started watching you from your viral meal prep video and since then my view on dieting and training has completely changed for the better! I used to literally starve and drink protein shakes but you made me realise that doing it in a sustainable way where you enjoy how you're eating and training lasts and works in the long run and you couldn't be more true. I hope you continue to make these really useful videos and inspire more people like me :)

Love the minimal vibe!

Boss video! Happy New Year!

Just what I needed. Thank you!

Love your content brother 💪🏼

Funny and informative. Happy new year mate

hey, Joe I know recently you had an injury and had to train around it. Would you be able to make a video on "How to train around a injury"

Pretty cool video as usual Joe, hopefully I’m more successful applying this principles in my life this year. Greetings from Brazil mate!

Joey D coming in clutch with the helpful content as always 💪

You had me at “enthusiasm is as transient as the night”

Joey D with the bangers, always worth having a look

Awesome advice on ways of looking at things 👌🏽

I prefer your content over the vast majority of other health/fitness content creators. Keep it up man it's really good stuff. Let's get some more of your sick recipes too!

Just wanted to give you a quick thank you, I lost nearly 25 kgs in 2020, mainly down to drawing inspiration from your vids. Can't wait for what's in store for 2021!

Thoroughly enjoyed the animations mate

Cheers, Joe. This helped a lot!

Real thought out video covered everything to help you in your journey !

Cheers Joe.

Sick Vid Mate! You're a proper lad.

Love ur videos they are so direct u said the things as it is

To be honest, been looking to pack on some gains and lose my beer belly and watching this video alone has help me come the understanding that i gotta get up off my ass and just do something! Anything just get active. Other half is on weight loss through slimmimg world and im supporting however added protein for myself. Just gotta say Joe your a legend! Keep it up!

You’re really really good, talk a lot of sense. Very helpful pal.

Class! How simple that sounds and basically don't put to much pressure in yourself just stick with it. Cheers

Cracking video.... tackling a real world problem faced by the majority of the public 👍

Thanks man, I would take this recommendations.

I’m not looking to lose weight but if I was, this video is honestly very useful

Motivation certainly is a reward mate, nail on the head there.....

Cracking video, plain English no nonsense advice. Many thanks Joe.

Diet starts again tomorrow after the Xmas binge. What is hard though is getting that same motivation to train at home, I find that I have to leave the house to have a really good session. The park is great but it's not the warmest at the moment!

Hey Joe, love the channel. Your content is really easy to follow and very engaging - great job! I just wanted to ask some advice. Do you have a recommended set of bathroom scales? I've tried the Fitbit ones but they are wildly inaccurate (literally between step-ons merely minutes apart), so thought I'd ask one of my favourite fitness RU-vidrs. Thanks in advance! Hope you are well. Best of luck for 2021!

Some of the real world tips definitely have a crossover to life in general - great watch. 👌🏼

happy new year JoeyD!

Mate, you're alright lad. Yes the boys.

"ya spines gonna feel like a branflake" - love you Joe.

My man!! 💪💪

Good info mate keep on going

Joe Delaney is my hero

Absolute quality content

Your awesome mate! Keep it up!

When you said “finally” I knew this is going to be the ONE

Glad I found this. Makes a lot of sense

You're a sound lad.

May 2021 bring everyone more gains and happiness 💪🏼🙏

Top man you, keep up the sick vids man

Brilliant Joe

you seem like you are related to the Diaz brothers... straight facts... no sugar coating, no ego boosting, multiple occurance of the word "shit"... great channel keep it up

Dankie Joe🙏🏽🇿🇦

I needed that video, I'm starting to slack off my diet, and now I'm getting back in to it, "Inshaullah" 🖤🙏🏽

This guy is my guru for 2021

Thank you mate.

Happy New Year mate

Really enjoyed this

This is realistic as it can be! No nonsense! People can learn from him ! Big thumps up!!!

Love you!

Yes.

I honestly believe you give excellent life advice that's a lot better than most advice given on the internet. I think a lot of people could benefit from the way you explain life related stuff, not only people interested specifically in fitness. I guess it would be a bit of a challenge to appeal to a larger audience, given that your focus is fitness and you slip in extra wisdom in between.

I love you Joe !

Happy New Year from China. I know it's hard to imagine right now, but trust me, it's going to get better. Peace.

nice one Joe

love you dude

Wow this is kinda insightful, not like most tips. I love you

Perfect after new year chubbs video

Cutting through the bullshit. Straight to the good stuff. Great vid

oh my days i fully always wondered how people always had motivation to exercise... but you're right, enthusiasm is as fleeting as the transient of the night, and you always feel better after you did the thing you didn't particularly feel like doing at the time that you did it.... bruh, i'm a robot now

i hit a wall in my calorie defect today, I needed this :) thank you got to keep going and keep it simple. Ive lost 3stone, got another 3 to go :D

cheers, mate

Sick vid again mate, by no means am I fat, around 15% bf at 82kg at 19YO, motivation really hit an all time low today. Ruptured my ACL and tore my meniscus on NYE and today I’ve went to the emergency room for some X-rays and found out I’ve got a stress fracture in my collarbone. Now training is legitimately impossible. Had thoughts all day about just ruining my physique and getting fat but after the vid I see that’ll be the worst thing I could possibly do and will lead me down a much worse path. Just wanted to chime in and get some shit off my mind lol. Cheers mate

Top vid lad 💪

Best weight loss video or information on the internet bar none! How has this only got 153k views?! Should be 153 million views and more people might be less overweight and less of a strain on the NHS as a result! Remember those government health and safety videos on TV? This needs to be one of those! 👍

"transient as the night" I actually cant stop creasing

"Your spine's gonna feel like a bran flake" bruh

I had to get back at it after gaining some weight. I've done it before and I'll do it again but this helped get my mind set right and more practical

How is it all your videos are so gooddd ?! 😂🥰🥰