How I Lose Fat & Keep it Off: Meals, Workouts + Everything Else

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For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoce... ❤️
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My Instagram: / natacha.oceane
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Hey my friends! Today, we're living a day in the life of my fat loss approach that I explained in my video 'How to Lose Fat + Keep it Off // How Metabolism Works'. In that video I expanded on the type of calorie deficit, workouts, and general mindset I would recommend and this is what that routine would look like for me. My last fat loss phase was a year or so ago and I've been focussed more on strength building since.
Everybody and every body is different. Please remember this is about the overall mindset and thinking: my exact numbers won't work for you. Study yourself and your body, and work with a Registered Dietitian if you want exact, personalised nutrition guidance. This is all about the high level approach, and as a reminder that heavy calorie deficits and hating the process aren't needed (:
My RU-vid videos that I mention at the start of this one:
How to Lose Fat + Keep it Off // How Metabolism Works: • How to Lose Fat + Keep...
Why Diets Fail: • Why Your Diet Isn't Wo...
And for a great start to some reading on low energy availability and how it can really impact health, these papers have you covered:
www.sciencedir...
link.springer....
www.germanjour...
pubmed.ncbi.nl...
bjsm.bmj.com/c...
pubmed.ncbi.nl...

Опубликовано:

24 сен 2024

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Комментарии : 1,3 тыс.

@AnnaSmith-b9p 2 месяца назад

The fact that nobody talks about the book Woman’s weight loss secrets: the unspoken truth, speaks volumes about how people are stuck in a trance

@emilyayres7632 Год назад

Recovered from ED, gained my period back, 16 pounds down, lifting heavier and running longer than ever. Honestly thank you so much for your videos literally changed my life!!! ❤️❤️❤️

@natachaoceane Год назад

you literally cannot imagine how happy I am for you. you deserve every last bit of it, because pushing through recovery is hard and having the patience and discipline to do it all the way I try to encourage is hard too when there's so much noise and false promising. I hope you grow and grow and grow and look back and feel so damn proud of yourself because that's honestly what you deserve.

@Fit_eat_smile6 Год назад

Amazing and inspiring!! Hope i can get my period back as well!! Congrats and I wish you the best❤

@emilyayres7632 Год назад

@@natachaoceane THANK YOU SO MUCH ❤️

@TaylorSwiftGleek Год назад

You should be so proud Emily xx

@adelinespeaksup Год назад

What’s ED??

@carlahammond2274 Год назад

Seriously, Natacha's Fat loss videos are the only ones on this topic that I can watch and without feeling triggered. THANK! YOU!

@natachaoceane Год назад

I hope you never feel that way, you should feel optimistic and feel of self-belief with all of your health and fitness ❤‍🔥 Keep building that strength and teaching your body all the incredible ways it can move!! Rooting for you Carla 🤍

@darianyurkoski7951 Год назад

Natacha posts a video = it’s gonna be a great day!!!

@natachaoceane Год назад

so so happy to see you, you make it the best day for me too!!

@lilomorales6181 Год назад

Same!

@WonderboxGamerGirl Год назад

Big Facts.

@jillievanilli1767 Год назад

I didn't realize they are in Australia-until she mentioned the bird.

@franlivremente Год назад

I gree

@jodieveronica13 Год назад

I used to be a training gymnast but after suffering from depression for the last ten years I haven't been able to motivate myself for any exercise. I started watching natacha after another youtuber recommend her channel and I have been training in the gym for the last two weeks consistently. I love the science bits and I feel very motivated by watching her videos. Thank you natacha, you have actually changed my life 🙂

@natachaoceane Год назад

You go Jodie!!! I am so proud of your comeback!! This story isn’t fully written yet, you have so much ahead still 🤍 I hope you keep enjoying things - those two weeks are so significant because the hardest part of the snowball is that very beginning 🥹🥹 I’m always here if you want to message or need some support! I reply to comments for an hour or so each time I post so I’ll be here 🤍 rooting for you! I hope you take your time and enjoy it all.

@DoeRaeMe Год назад

This is THE BEST fat loss video I’ve ever watched!!! It explains the little details of science in a way everyone can understand, feel good about themselves and ACCOMPLISH their goals and stick to them long term! Bloody brilliant!!!👏❤

@natachaoceane Год назад

oh wow, that is so, so nice to read. thank you so much for taking the time to say 🥺 I had a bit of a hard time with it because my natural tendency is to want to explain the full story so I have to rein myself in a little bit! thank you again, and if you ever want a more detailed explanation I have linked the fuller video in the description box 🤍🤍🤍🤍

@DoeRaeMe Год назад

@@natachaoceane aw🫶🏼🫶🏼🫶🏼 you took the time to reply to me❤️❤️❤️🤯🥲😅❤️ I watched that in depth one already and loved it but I’m a busy mom of 4 kids and it’s great to have a reminder of some more feasible goals that I can manage to hear and catch amid the chaos I call LIfE😅❤️💃

@aliabdaal Год назад

Fantastic video, I’m attempting to lose fat while maintaining muscle atm so this is super helpful!

@leena8600 Год назад

Omg it’s Ali Abdallah the crossover I never knew I needed 😱😱😱

@aliabdaal Год назад

@@leena8600 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-THaxWrfFt00.html 😉

@momo-ed4it Год назад

HI ALI!!!

@kaytee789 Год назад

I hope your fat loss journey is productive.

@AmandaSbarros Год назад

@@leena8600 she was on his podcast last year or the year before that

@lisaramsey40 Год назад

I'm probably not your typical viewer, my daughter is. She's got me watching you. I'm 55 need new knees(have for 13 years) and now my doctors want me to quickly loose 45#. I am working out with a personal trainer 3 times a week and I'm building muscle. Now I'm being encouraged by a couple of medical personnel to use a medication to help me loose the weight. I like your approach and just hearing you be positive is making me think I can eventually get there. I really struggle to even walk, but I will get there. Meeting a new doctor this week and hoping he is more realistic. Keep up the good work.

@annatomlinson1529 Год назад

No doctor should be pressuring you to quickly lose weight! The only healthy, sustainable ways are slow.

@hettijayne Год назад

Hey I just saw your comment. I’m a PT & train a lot of clients in a similar position to you, honestly keep going and don’t be tempted to lose weight quickly. It’s sad hearing that doctors are pressuring you to lose weight fast AND use medication. The fact you found this video is a sign your intuition knows what’s best. For the longevity of your health. Keep going for the long haul ❤

@juliaann8324 Год назад

I love how she included clips of her having fun and enjoying her life, shows us that life isn’t just about the fitness aspect.))

@natnatnat8064 Год назад

I love how much effort Natacha puts into her videos. She's a blessing

@natachaoceane Год назад

you're really the best, you guys are my blessing ❤‍🔥

@lisenormann4102 Год назад

I'm honestly so impressed with how perfect your form is, and your core? It's honestly beautiful to look at, because every exercise you do, looks like perfection.

@natachaoceane Год назад

you're so sweet, thank you. I am a big stickler on form and hate seeing demonstrations where it's off 🙈 having said that I actually slipped in the rain here and sprained my ankle so there's one movement where I felt a little off and you can spot it at a certain point and it bugs me but it's okay 😂 happy moving!! happy to hear you are thinking about form!

@kawtharbakhach5848 Год назад

Natacha, for the first time in a long time I’m not in a place where I want to lose fat, or gain muscle. I’m just maintaining and letting myself be and you are a huge , huge part of the journey it took to get here. It’s such a good place to be! Thank you ❤❤ And I know when I do see myself needing to do those things , your help is here!!

@natachaoceane Год назад

If only you knew how happy that makes me. Letting yourself be, focusing on goals that matter most to you and living your life the way you really want to. Thank you for hearing me out and giving me a chance - I know I don’t spell out my points, so they take a bit of patience to connect, and I appreciate that you stuck with me for long enough to give them the time. Sending you so much love, hoping for nothing but good in your life 🤍

@loujane Год назад

I usually don't post comments, but I just had to say - thank you for putting out videos that are informative, entertaining, and aesthetically pleasing! You can really tell how much effort you put into each of your videos, and regardless of whether they are science topics or a vlog, they are timeless and can be watched back without getting old :) My boyfriend said I looked super happy this morning, and it was because I saw there was a new video out and I was smiling from ear to ear haha!

@nairu6582 Год назад

Found you channel a few days ago, and I've been obsessed. I used to have a horrible diet, always undereating, missing my menstruation, and constantly feeling fatigued. Now properly educating myself on how to maintain a healthy lifestyle with your help! Seriously thank you so much for posting these videos! (But also remember to take care of yourself too

@natachaoceane Год назад

hey!! oh wow it's amazing to hear about you getting your cycle back and fuelling yourself to have some more energy and get the most out of your life! I recognise that place because I was there too at a point, and the transition really is life-changing. You are doing amazingly! Keep pushing even when it's uncomfortable and giving yourself time: patience is the last piece I think we often miss! Sending you so much love, welcome to the family 🤍

@annjay2581 Год назад

This channel is my motivational safe space both when I dont feel like working out, as well as when I feel my ED thoughts creeping up... even during a cut she stays sustainable and healthy, I love it! ❤️

@liltes25 Год назад

I can totally vouch with this comment ❤

@caitlynm924 Год назад

same!

@Hallbert2 Год назад

I love your videos! I work as a dietitian and I just have to say that I appreciate that you are sharing a evidence based and healthy point of view on nutrition and fitness because there are so much hurtful content out there with harmful diets!

@natachaoceane Год назад

hey Louise ❤️‍🔥❤️‍🔥 that really means a lot. I am doing my best to balance it all: staying close to all the data and evidence on dietetics while also pushing against the overpromises of the alternatives can be tough and I'm sure you know all about it. Thank you again and I'm thankful for the work you're doing to help redefine the way we look at nutrition!

@sarahrast7534 Год назад

Your videos are the best. Teaching lifestyle instead of crash dieting. And even when you said you stopped working out for a while bc you said it wasn’t adding to your life. I’m in my last semester of nursing school and don’t get to workout as much as I would like bc of how busy it is and utterly exhausted I am, so it’s nice to hear that not working out as much is okay when it does the opposite of what it should. Thanks for sharing 🫶

@natachaoceane Год назад

Sarah ❤‍🔥 that whole thing you said about last semester and being exhausted and focussing on one thing: that was exactly me during undergrad finals. I think what you are doing sounds absolutely perfect if it just feels right for right now. It's not going to hold back your long-term progress, in fact it may accelerate it because you'll come back to fitness with more appreciation, more energy and more fire. You're doing great and good luck with that last semester! You want to look back and know you did the best you could so let's do it! ❤‍🔥

@Cocoa-cl8lg Год назад

I have degenerative disk. Disease in the base of my spine from the middle down, i used to Weigh 55 kilos n was a gym freak had a c section then ended up Paralyzed n diagnosed 4 yrs later, started watching these videos n have been doing her workouts for months now, from 105 kilos to 91 kilos in 2 months, girl you are saving my life, my health, and my 4 yr old now has a mum who consistently works out instead of sitting on a couch looking as if her life ended. You have no idea the amount of life you are giving people that have lost hope. ❤️ Thankyou so much for doing what you do and for being you!

@eleanorgoad2871 Год назад

Hi Natacha, everything sounds like it's been really overwhelming on your end but we all have so much love for you and no matter how much time you need to take away we'll always be so so happy when you come back ❤️ xxx

@natachaoceane Год назад

hey Eleanor 🥺 I don't know what I did to deserve friends like you. Thank you. I feel so at peace knowing how understanding you all are. I know it can feel like a lot of pressure for a lot of people to create with an audience but I actually feel so much comfort in how understanding you are, so thank you. I hope you are happy, and healthy and at peace and feeling optimistic. You deserve to, look how kind you are.

@ed8329 Год назад

@@natachaoceane you have given us PLENTY of content to watch when you need a break. We have nothing to complain about! You are the best. I'm halfway through your build program and loving it. Finally feeling like myself again, and starting to notice muscles growing. Thank you Natacha

@thehecticglow_ 4 месяца назад

Thanks for this!! I’m trying to lose fat but I’ve struggled with disordered eating in the past. Counting calories was always a trigger for me, but seeing things in scientific terms and prioritizing health and body function has been so helpful!! 💖

@nicolageorge173 Год назад

I LOVE how you promote a healthy relationship with food and not cutting out things that are considered "bad" also love that you're a diet coke girly too

@gingercanoe2621 Год назад

Im not actually trying to loose fat/weigh atm but your positive and gentle approach to everything fitness related is so so nice ! I can’t even tell you how much impact you’ve had about the way I see exercise and body image now after years of following and watching your videos !

@adrianmeadows6855 11 месяцев назад

wait stop. you are seriously the first fitness and health influencer that doesn't trigger me in my recovery from an ED!!! WOWZZAAA GIRL, you're doing some good work!! thank you!

@jorammossink Год назад

This is exactly the type of content that I want to watch every day. Inspiring, informative and full of energy! Great work, and keep it up!

@joj2365 Год назад

last time I commented on one of your posts (maybe on Instagram) I was beginning my eating disorder recovery journey. Now a year later I am so happy to see you again Natacha, your videos bring me so much joy thank you for everything:) you helped save my life

@natachaoceane Год назад

you're a champion ❤‍🔥I hope you felt yourself grow and transform this year and that you are in a place of peace. I have absolutely nothing but love for you and I hope you know how proud of you I am. Keep following what makes you feel fulfilled and squeeze everything out of your life!! 🤍

@elisadalben5877 Год назад

"Volume is our best friends" - it's definitely my new leit motiv 😂Thanks Natacha for being always so exhaustive and inspiring!

@SuperTcope Год назад

Just wanted to pop into the comments and say THANK YOU! I love your science-based approach to fitness and training. I started Build.Reload at the end of 2022. I'm on Week 8, making amazing progress in the gym, feeling super confident in my strength and agility, and properly fueling my body after being in a caloric deficit for FAR too long. I'm going to be 40 this year, and I've honestly never felt better or been more at peace with my body and mindset. Thank you so much for being a rational (and fun) voice in a space that can lean toward selling quick fixes that don't last. ❤

@onlychristinefans Год назад

I've spent the last few years recovering from an ED after destroying my gastro system. I only recently learned to love moving my body and disconnecting exercise as punishment. I find your videos so helpful because they are so rooted in intuitive eating and sustainability. Thank you!

@noayarom8581 Год назад

I haven't been working out for the past 2 months because I was going through some stuff and was really kicking myself... This made me feel so much better and hopefully will help me get back to the gym 😊 You're the best!!

@MamaSwole Год назад

When Natacha uploads the world gets brighter

@natachaoceane Год назад

you're constant sunshine, I hope your life is full of so much goodness the way you deserve.

@MamaSwole Год назад

@@natachaoceane ILY🥹❤️

@RayBekk Год назад

I have struggled to lose my little baby weight that's just been hanging on for dear life. Im not 20 anymore and 4 babies later my body has just changed. I am proud I can still run, jump, do hand stands, just got pushups back to my toes but I would like to just get this stubborn extra fat off. This really encouraged me and gave me a visual of what all the science looks like. Thanks for always being the best!!!! 💜💜💜

@natachaoceane Год назад

wowww what a badass!! run, jump, do handstands, pushups! look at you goooo! that stuff is way more fulfilling anyway and what amazing role modelling for your little ones 🥺🔥🔥🔥 if that last little bit of fat is really important to you, I think your best bet could be to build some strength. If you take a long-term outlook and invest time on heavy low rep-ranges, you'll increase your strength capacity and be able to do the same volume with heavier weight which will get your energy expenditure in workouts to climb for the same amount of effort. plus extra strength is about as self-confidence building as it gets 👏

@RayBekk Год назад

@@natachaoceane thank you so much for your wisdom. I will keep that in mind as I tweek my workouts. 💜 My bestie and I did one of your workouts yesterday from your last plan. Killer but man so fun! Duck walks 💀

@katiewarren1749 Год назад

Thank you thank you thank you for this video. I didn't know how much I needed it. You have reminded me that there is more to life than weight loss, and if fitness isn't adding to my life then wtf is the point. Can't wait to get to the gym tomorrow and get strong 💪🏻

@natachaoceane Год назад

THE GREATEST COMMENT I COULD HAVE HOPED FOR ❤️‍🔥 so much love for you!!!!!

@katiewarren1749 Год назад

@@natachaoceane ❤️❤️❤️

@alyssa9197 Год назад

i don’t know if you’ll see this natacha, but i just want to say thank you for helping me want to better my relationship with food and fitness. for the past few years i’ve hated my body and have been scared of food. your promotion of a diet not restrictive or exclusive of anything & overall positive mindset has given me some hope that i can eventually reach where i want to be in my fitness journey :]

@kalpanapandey2640 Год назад

Natacha, I can't tell you how much I connected with the last bit under mindset. The past 3 months had been off months for me as well. I used to beat myself as to why I didn't wanna exercise and with my diet too I was really liberal. Still, I couldn't get myself to do it, plus the new year was also overwhelming for me so I didn't train in January. watching this video and realizing that it was ok to feel that way was such a relief that I am again inspired to get back and not feel guilty about my break. I am so grateful that I discovered you as you're such a treasure in the fitness youtube industry and I'm just so happy whenever you upload.

@mirandabraham27 Год назад

I actually CANNOT CONTAIN my excitement for this running/gym training program. Bless you Natacha, you just know what the people need. ❤❤❤

@natachaoceane Год назад

aah wow Miranda thank you so much 🥺 I am really excited for this one: it feels performance based like MOVE. which I love creating more than you can imagine. You all share with me openly and teach me constantly about what's important or feels overwhelming to you, and that's where I dedicate my time to be honest so thank you ❤‍🔥

@alyssasmith5758 Год назад

OH MY GOSH A RUNNING AND STRENGTH TRAINING PROGRAM!!!! That's exactly what I've been waiting for since you released your video on balancing running and strength training! AHHH I'M SO EXCITED!

@alyofthelakes Год назад

Literally just hopped on a few hours ago and did one of your HIIT workouts I love this afternoon, and thought... "Oh no, am I still subscribed?... I haven't seen a video in a while." Sooo nice to see you pop up! 🥰

@natachaoceane Год назад

ah so fun!! it's so cool seeing people still working out with those!! I hope you enjoyed it and feel really good 😍 I needed a little break to get on top of some things that were weighing me down but I am feeling positive and ready to go again! sending you love, hope you are happy!

@alyofthelakes Год назад

@@natachaoceane You've really created so many great videos that I love looking back at. It's really impressive to see how you challenge yourself, it really is inspiring. I'm sorry you've had a tough time though. It's true, we all need to take time out and press the pause button sometimes. I once heard a saying that has stuck with me: Gratitude nullifies negativity. When I've found I'm having a bad time of things, I make a real concerted effort to think of anything (great or small) each day, that I can be grateful for. I find it really helps my headspace over time. It could be anything like a starry night, a friends kind word, the smile of a stranger. Of course it's not a perfect solution on its own, there's definitely bigger things at play, but definitely helps nudge us in the right direction. 🥰 I'm so glad you're feeling more positive again. From one stranger to another: well done. Smiling in your direction! ☺️ X

@jamillawasley8660 Год назад

I can’t even remember how many years I have been a committed fan, but this has got to be my fave video yet - so well put together!!! Keep smashing it Natacha 🌞✌️⭐️

@SuzOfNine Год назад

So glad you talked about going off plan, for December the goal was to just not gain weight (who tries to loose weight over Christmas, right?), goal achieved. January was supposed to be a super focused ‘catch up’ month, instead, I gave myself a massive sugar addiction and sat on the sofa for 5 weeks. 😂 Today I’m back I the groove! 🎉

@dagmarvanbeek56 Год назад

Already lost 13 pounds thanks to your approach!! Love your video's Natasha!! Can't thank you enough for the positive impact you've had on my physical and mental health 💕💕

@natachaoceane Год назад

I am really proud of you for sticking with it and giving it a fair try. The hardest part of it all is convincing people that there's rationale for slow, because I totally understand that when the motivation's there some people just want to go full guns blazing. It takes discipline to think purely long-term and I'm genuinely really happy for you. You deserve to feel your best.

@dagmarvanbeek56 Год назад

@@natachaoceane 100% percent agree! Consistency is key and gives results!!💪🏼

@nicoleMA12 Год назад

I LOVE these life snippets with workouts, meals, moments with Mario AND SCIENCE. We missed you 🥰

@natachaoceane Год назад

oh wow it's so cool and makes me so happy that you liked the combo! I was struggling with the balance a little in the edit and had to rein in the science a little tbh 😂 thank you so much

@ImaneMariaa Год назад

I know everyone's journey is different and we should all do what works best for ourselves, I've started being more active a month ago mainly because I needed to stop or minimize at least my complicated relationship with food and exercise kept my mind off things and helped my anxiety, also setting myself a goal and keeping up with it for a whole month made me feel accomplished. Overall I eat pretty healthy except for certain moments when I feel like a rush of anxiety invades me and I sort of lose control. My goal is basically to lose fat and build muscle, which is why my workouts are resistance training based and I do my cardio last. I try to listen to my body when training because progress is not a straight line it has its ups and downs and I don't expect to see results so soon but sometimes it's discouraring not knowing if what I'm doing is right or not. This video was very helpful though, especially the part where you talk about the calorie deficit regarding food and how it's more about fueling your body with foods that are richer in nutrients rather than to reduce the amount. Also I love the energy and vibe you give through your videos, you seem such a lovely person! Huge hug from Spain!😘😘

@amandaharris7038 Год назад

Can I just say I love you and Thank you. The emotional battle of trying to restore your health can be so overwhelming at times and often feels so lonely. Practically every video you make like this causes me to get teary eyed. Thank you so much for speaking about sustainability and about the ups and downs over instant results. It took me almost 37 years to destroy my health so I can not expect to turn it around in 30 days. I have to do things I know I can(and will) do for the rest of my life. You are so kind and encouraging. Again Thank you so much for saving your passion for healthy living with the rest of us.

@n0t51ck3n0ugh Год назад

Iv been injured and unable to move for a long time and that made me lose lots of strength, muscle, weight & flexibility. but watching you makes me feel hopeful and I’ll be able to start my activities again soon! love your videos!

@toria7242 Год назад

I’m doing her restart program at the moment and even though it’s got a week-by-week structure you can follow it at your own pace. And I’ve never really done any consistent weight training. So if you like her vibe I’d really recommend 🥰👌. Good luck with your recovery!

@taliahunt3213 Год назад

Thank you for this! For three (maybe four) months our now 19 month old completely regressed in the sleep department. I went from 7-8 hours of uninterrupted sleep or only interrupted once briefly for a feed to an average of 4 hours a night. I am EXHAUSTED so exercise has been the first to go. I’ve still been smart with food, but it’s nice to hear that life gets in the way for even the fittest of people. Thanks for the video, such a great one as always xx

@noemi4x Год назад

Words cannot describe how I feel about natacha, she just makes me happy and makes my day better. Btw three days ago I bought the build 2.0 and cut bundle and I started the cut one and it is so good, it feels so good to be back to do these guides. I had a break and purely focused on hypertrophy and used other apps but the way her programs make me feel is unmatchable ❤️ best money ever spent ❤️

@kallieh243 Год назад

I’m doing your MOVE 2022 guide right now and it it my favorite thing ever. It has made me fall in love with resistance training again and has improved my speed in runs drastically! I just love all your content

@natachaoceane Год назад

I am so happy to hear that. "falling in love with resistance training again" is literally the best feedback I could hear so thank you so so much. keep kicking ass and growing!!! you're doing incredibly well!! oh and please let me know if you have any feedback or anything you don't like too 🤍

@jessien5463 Год назад

Natacha! As someone who didn't have a good understanding of nutrition and exercise while growing up, I have found you to be instrumental in my health and fitness journey! You take complex concepts and break them down into bits that are simple to understand. Thank you with all my heart 🤗 I love it when you release a new video - seeing you and Mario smile and laugh together is like a hit of dopamine haha Ps. Thanks again for introducing me to command strips for concrete walls! Gamechanger 😂

@mariafernandasibajamontero2181 Год назад

I honestly need your videos more often, I feel a lot less stress when you remind me how you workout… living in this sociaty that it’s all about pain no gain, all or nothing it’s just so hard… watching at your body is definitely the relationship I want to have! Thanks so much! Hugs from Costa Rica!

@natachaoceane Год назад

hey Maria! ❤‍🔥 I'll be posting more often now, I'm sorry I needed a break and some time away for myself. What you said about all pain no gain and all or nothing really struck me, I'd love to understand that feeling better because that's something I am trying to undermine and challenge. Sending you love my friend ❤‍🔥 you're doing phenomenally 🌈

@chiarafontana3521 Год назад

You truly helped me to change my mentality about my physical and mental health. Thank you. Nothing more to say, You're so inspiring, thank you.

@natachaoceane Год назад

you deserve to be happy and to feel strong and full of self confidence! I am so happy to hear you say the mental health part too, it's incredible how connected the two are! all my love and thank you so much Chiara 🤍

@shaneykanhai600 Год назад

This came at the exact right time, I was stressing about something and I saw you posted and I immediately felt better. I try not to keep saying the same shit but you do so much for us and thanks so much for that. I don't know how to do all of this with a brain and a body like mine (it's very complicated) but I love that you always seem to calm me down in that doom thinking of I need to do it all and I need to do it perfect right now. So thanks for that too. I would litteraly pay you money I don't have to just have one conversation with you. You're just such a beautiful human. Thanks for continuing to stay true to yourself and to us

@DeadAsMyMomCouldBe Год назад

I missed these videos! So glad to see you back posting and smiling! Thank you for posting and for breaking things down in a way that is comprehensive and inspiring ❤️

@Zuu1073 Год назад

I just love how she is being real and just telling the truth not everyone does this. Actually no one does tell the truth. She just said that she took some time of the gym while others would make it look like they are 24/7 working out. Thank you Natasha

@Isabella-vm3ir Год назад

My day is instantly made with you Natacha!!!! I’ve been going through a breakup and I really needed to have your bubbly amazing energy cheer me up! So much love for you ❤❤❤

@sukoonaama1409 Год назад

I am gonna make a vision board with your words saying "It's supposed to make me happy" Big sissy gave so much words of wisdom I feel like it should be mandatory to watch your videos in school and uni so that we can develop such healthy relationship with our body and nutrition ❤️😘🥺 just love and love for you and Mario but more love for you 🥺❤️❤️ Thank you so much

@curstinw6420 Год назад

That first video about metabolism is what pushed me to buy your cut program and i've been loving it! But thank you for a live demonstration of how to apply the information b/c i have been struggling a little with eating/lifestyle but i absolutely love the workouts!!

@natachaoceane Год назад

ah I hope you love it so much, enjoy the whole thing and just interpret the programme the way that feels best for you! remember you have access to it beyond the 12 weeks so you can take your time, take pauses, restart and just gently do it the way that works with your life. It's so cool that you love the workouts 🥺

@chloep4500 Год назад

The advice, person and science is already inspiring enough but now the editing?! As someone who is getting into video montage I'm really enjoying this

@reirap1815 Год назад

Natacha's videos always add brightness to my life!! Been feeling really down recently, but she just has that zest and pep. So motivating :)

@natachaoceane Год назад

Zest and pep! two amazing words I need to use more 😂 thank you 🥺 you all give me both and I am eternally grateful!

@matildawendelin5210 6 месяцев назад

Natacha, you are by far my favourite person on the internet! You seem so kind, empathic and positive - meanwhile being honest and making scientific research more accessible. Watching your videos always makes me in a good mood no matter what they're about, and you inspire me to improve these traits in myself as well. I hope you are as happy as you seem and that you keep sharing your research and thoughts with us as new fitness trends come along. :)

@Dan-vt9vk Год назад

Great video Natacha! I appreciated the section at the end about planning for when you go off-plan. The past couple of days I've been binge-eating, and it's good to be reminded that all is not lost when this happens. Back on track now!

@natachaoceane Год назад

not all is lost! take your time, give yourself some space to come back gently and remember that a binge is highly likely a sign that something is off. I say that from personal experience: I under fuelled and had too many restrictions around food at a point and it's the only time in my life that I binged. Proud of you, I know you've got it 🤍

@victoria-ivanova Год назад

Welcome back and happy new year, Natacha! 😊 I wish you an amazing year ahead, filled with tons of happy moments and successful endeavors! ❤️ This video is coming at the perfect time for me as I just started my cut a week ago. 🙌

@TheSmosherify Год назад

I have been on my weigth loss journey for a little over a year, and when the first "loose fat and keep it off" came out, i startet enjoying my journey waaay more, and actually saw results, i'm so happy and will continue this approach

@natachaoceane Год назад

you deserve the best. I hope you feel so strong and full of self-belief to go on and do all the incredible things you're capable of! Lots of love and any time!

@TheSmosherify Год назад

@@natachaoceane thank you for you❤️❤️

@alicebuscema8675 Год назад

I was waiting your came back so much! 🎉 You always make me fell so calm and happy, you helped me recover from my Ed years ago and now I’m smashing the gym with your approach to fitness 🙃💪🏼 You deserve lots of good things 🌷✨

@chyennewalls6507 Год назад

You are such a treasure! This video literally came at the right time! I have been in a rut since 2020 - (gained a lot of body fat / lost muscle after coming off of strict Keto and rigorous Barre Pilates regime to prep for my wedding in 2019). Then pandemic totally changed my lifestyle (I became super sedentary, & no longer had motivation). Since I also came from a soccer & ballet background growing up, this change made me feel bad about myself. I often get intermittent "spurts" of motivation and go HARD, then of course as times goes on, fall off lol. Your channel literally reminds me to not cut out entire food groups, take things slow, be consistent (not militant), and be kind to myself/give myself grace. I started implementing the process you have described 3 weeks ago, and while results have been subtle so far - this video encourages me to keep going! I appreciate your work , and all that you do! xo 💙

@justmedidi Год назад

so appreciative of you for sharing your knowledge and helping to cut out all the nonsense around health and fitness. so excited for this one! hope you are doing well, natacha (and mario!). lovely to see you and so thankful for your hard work

@danishkamoves Год назад

It's so comforting to hear you speak, I've missed you! I'm glad to know you guys are doing okay and you're back into training after this last break you took, and you're enjoying it! As always, you're pure inspiration.

@jasmineyasaman5812 Год назад

always a better day when you upload Natacha!! thank you for everything that you do :) so great meeting you in November !!

@natachaoceane Год назад

you don't know how special it was to me to meet you. I'll remember that day and all the details for the rest of my life, so thank you so much for coming! sending you so much love and I hope you feel as strong as heck 🤍

@everydaysaschool-day7517 Год назад

This is the best ever video on fat loss I've ever watched. And I've watched a LOT.

@SusannGER Год назад

You are a delight to watch. I barely watch RU-vidrs, TikTokers anything but it's not the first time I'm coming across your videos. Keep up your natural energy

@AshleyBitton Год назад

I’m actually on a weight gain journey after pursuing full recovery from my eating disorder but this video was still so helpful and interesting. It’s cool to learn about energy expenditure and how our bodies and minds use the food we give it and what contributes to feeling satisfied. You’ve always been a huge inspiration for me to take the best care of my body possible Natacha and I’m super great for you and your videos sister!!! Sending lots of love and big hugs from LA. And hello to Mario too! xoxo 😘🤗🥰🫶❤️💕💕💕💕

@natachaoceane Год назад

yes!!! amazing!! I am so happy you are and I will do a video on how I grow + get stronger that I hope is more relevant. Please keep doing exactly that: take the best care you can, give it space, remember all the insanely impressive things it is balancing behind the scenes. Rooting for you always, please let me know how everything goes for you ❤‍🔥

@AshleyBitton Год назад

@@natachaoceane thanks for this message Natacha, you're a true angel and this really helps and motivates me 🥰❤💕💕 that video will be amazing, i'll be on the lookout for it and I will defo tell you how recovery progresses! Love you tons girl. xoxo

@mayanderes9084 Год назад

What I appreciate, the absolute most about you Natacha is that you are so realistic about it 😊 you’re always acknowledging that life WILL happen, we all get off track sometimes, and so on. And it just makes things feel really possible and helps the perfectionist in me 😬🙃 feel okay about it! And stay positive and not feel like all the hard work is down the drain. So anyway, all your videos are so awesome 👏🏻 and helpful 👏🏻 thank you!!!!!! 🥰😘

@sanimueller2973 Год назад

No way. I was looking for a running and gym plan but couldn't find one I align with. Can't wait for yours! All your plans I did/am doing so far are amazing! 🙌🏻

@natachaoceane Год назад

ah it's so nice to hear!! this one feels like it has to be structured differently because ideally I would for it to be flexible based on your personal priorities for run vs resistance training! I am doing lots of studying and testing, and it means so much to hear that you liked my programmes. Thank you for everything, I'm so lucky to be your training buddy!

@sanimueller2973 Год назад

@@natachaoceane Yes that sounds amazing, but complicated. I am sure you'll figure it out and will come up with an amazing programme! 👏

@cc_loooo9961 Год назад

I just love your approach to fitness and health!! I’m always reminded that it’s about feeling good, feeling better and not an aesthetic. Thank you for sharing your experience and knowledge with us :) I do hope you are so well 💜

@SF-op5ix Год назад

So excited to watch this!!! Thank you for every amazing piece of free content. This stuff inspired me and keeps in a balanced/healthy mindset towards my body and my health journey!

@aleahbug523 Год назад

Yayyyy!!!! 🎉🎉🎉 Soooo happy to see your lovely face my friend. I hope your well deserved break served you well. We’ve missed you and so happy you’re back. Lots of love to you!!💛💛😘😘

@mariambazzi2729 Год назад

Hey Natasha, Sydney gal here who often frequents warm gelato at Rivereno 😂 I’ve sampled the whole menu and as a lover of the salted caramel myself - the pistachio is INSANE. A must try when you come back!! Amazing video btw - on my own journey atm and this really puts things into perspective. I know they say consistency is key, but for me is definitely patience 🥲 thanks so much again! Hope you have a lovely weekend!

@kentziekay Год назад

This new gym program will be the ULTIMATE. I cannot wait! ❤🎉

@natachaoceane Год назад

ahhh you like the sound of it?? there's so much I am trying to bring in, I'm trying to make it flexible with training blocks you pick and choose from based on where you want to be on the scale of running-resistance training focussed and I'm trying my hardest. thank you for saying 🥺

@kentziekay Год назад

@@natachaoceane You are very passionate about these programs and you’re so knowledgeable as well, that right there is a dangerous combo! I have no doubt that this program will be just another amazing one to add to my collection! 💖

@luciamariahh5256 Год назад

i really appreciate your approach! i need your reminder to not stress about every little thing and detail in the journey ✨ i thank you aa loot

@natachaoceane Год назад

I feel like you've got it 🤍 you're gonna do just great 🤍

@friendlyfire4178 Год назад

Dropping that knowledge like it ain't even a thing. I Love it!

@natachaoceane Год назад

🙈🙈🙈 thank you! lucky to have you!

@YUMUMUMUM Год назад

This really put things into perspective and am so thankful that you’re sharing your own struggles with us so we don’t feel alone on our fitness journey. Would be super keen if you guys plan to hold a meet up in Sydney 💕

@lilomorales6181 Год назад

Aw, I'm so happy yo see you. Honestly, you are my favorite person in the whole internet. Hope you are well 💕.

@isabelnorrington3012 Год назад

Hey Natacha! Loved this video. I so relate to what you were saying about not feeling being at the gym - I'm in that at the moment. I would love to see you do a video about alternatives to going to the gym. I feel that we're sold this fake story that if you aren't physically at the gym, your workout doesn't count. Would love to see you smash that myth 💪🥰

@samiasaadi8515 Год назад

Natacha the editing on your videos is getting better every time! They are so easy to watch! More so with the quality content ❤

@natachaoceane Год назад

ahhhh really??? thank you!!! ❤️‍🔥 I had a break and felt inspired getting to think about editing with fresh eyes!

@siobhaansinc Год назад

Excited for the run/gym hybrid program!! Is there a predicted release month at this stage? ❤ would also love to see a program built around tri disciplines 😊

@natachaoceane Год назад

hey!! it really makes me so excited to hear that you like the sound of it! currently there isn't but I am hoping for in 2-3 months or so. each programme takes a lot of time to develop as I need to cover the full body of literature and then consult coaches I really respect in the area and then test, so it's not as quick as I wish it was to be honest. I also want to bring in some Dietetics speciality from Renee McGregor because she fuels some of the best runners in the world on a daily basis so she would have a lot to add, and so the process takes a minute. I hope you understand and sorry if that feels like forever!

@siobhaansinc Год назад

@@natachaoceane 2-3 months sounds good to me tbh! Right in time for Summer ☺️ Love to hear how much expertise and time you’re putting into it 💜

@LBBrown414 Год назад

I just went through a very traumatic event and really gained a lot of weight. Now I’m started to see how to get back in shape. So this was something I needed to hear. Thank you.

@ElizabethLionesChan Год назад

I've missed you so much!!!!! so nice seeing the knowledge in an actual day in the life! 💖💖 you're making my fat loss journey a lot easier and happier!

@natachaoceane Год назад

hey!!! wow reading that last part about happier gave me the biggest smile. thank you for everything, I hope that happiness and enjoyment of the whole thing never leaves you 🤍

@NongAi Год назад

I love this video! I have been watching your videos for a few years now and your perspective/mentality on how to tackle health not just physically but also mentally is something I really look up to. It has changed my goals of aiming to be "skinny" to 'I want to be strong af, health, and happy" with looking better as just a byproduct. The past few years, health and fitness went from me being miserable with no energy to high energy, happy, strong, and most importantly SUSTAINABLE. Thank you for being you and also being a positive/realistic advocate for fitness!

@alicelaffitte1059 Год назад

Hey Natacha! Thank you for your positivity and your hard work! I can't begin to imagine how much time and effort you put into creating content for us, but I can tell you just how much appreciation I have for you. I started my fitness journey two years ago as a way to cope with a severe case of endometriosis that had made me extremely underweight. Your videos have helped me to turn that journey into a way to live life more fully. I'm no longer just "coping" with my disease, I'm genuinely living life and thriving! Thank you for everything! ✨✨✨ Lots of love from France!

@bethannboldt281 Год назад

As much as I appreciate the effort you make you help us with Truth in this confusing subject, I REALLY love watching the fun and loving dynamic between you and Mario.

@zoeclarke1528 Год назад

this video could not have come at a better time! I've been wanting to lose a little bit of fat for a while, but have been worried about burning out and not doing things sustainably. thank you and love your work!! 🤩 also, as an Australian myself, I love seeing you in familiar territory 😁

@MsSilentH Год назад

I feel like all your videos like these are this big explosion of knowledge on one side, and then what comes out on the other end for us is like, this gentle pitter-pattering of rain, we are still showered with knowledge, but it's not a smack in the face, its not all or nothing, it's just filtering it down and showing us that we can do this.

@Emma-zx4fn Год назад

I´ve missed you! Had a grin on my face the whole video haha. Love this, such good information to people who wants to loose weight (also me). Always so inspiring and you always make me feel better. Thank you Natacha

@natachaoceane Год назад

ah you have no idea how happy that makes meeeee I have missed you too! 😍 I'm sorry for the long wait, there was a big mix of stuff that just weighed me down a little bit and I needed a second thank you for everything. I'm so lucky to have you 🤍

@Fati.inabdih Год назад

im so happy that you exist Natacha. u remind me that achieveing all my physical, academic and personal goals is not impossible, while maintaining a positive vibe and outlook on life. always wish u and mario only the best. love you

@UkjACk300 Год назад

This is a video I needed. My weight is plateuing right now after I have lost around 8 to 10 kg and it's so annoying sometimes because I feel stuck. My body measurements are going down a little, so I guess I am gaining muscle but I also want to lose weight because I am not yet back in my comfort zone. I have had the same weight for almost my whole life until 5 years ago bc I stuggle with fatigue and even just getting back to not being stuck at home is a success. I now play Badminton competitively but still struggle with fatigue and sometimes it just feels like I do everything wrong ... anyway, sorry for the rant, I just wanted to say that your video cheered me up and gave me some pointers again, even though I knew the information already. It's just helpful sometimes to hear it again and your good modd is always so inspiring! Thank you! :)

@dashas2287 Год назад

It’s takes so long to implement this kind of mindset, and make it part of your life style. its good there’s content like this👌

@natachaoceane Год назад

it does, you are totally right. I was in a tough place mentally for a few years and didn't move from a place of love, and even when you realise it's possible and start to teach yourself it can be done it takes time. that doesn't mean it's not working though! you are doing great! each day, each test builds it 🤍

@dashas2287 Год назад

@@natachaoceane yah I relate to u so much! The hard times sucked but at least it teaches you.

@elle4277 Год назад

Please do more of these fat loss videos! They’re so helpful. I’m getting married in 15 months and want to lose weight, but do it sustainably so I don’t gain it back!

@oliviachilcotehrblsm3820 Год назад

This video style gave me bill nye/good eats vibes at times and I loved it! 😍 Inspiring all around. Love your videos; thank you for another great one, Natacha! -Olivia

@cocoaxo6126 Год назад

because of her i’ve actually reached out to a dietician to assist my dietary habits since i missed my period for a good year now and have adapted my training to not exhaust me while in nursing school 🥹 truly a woman that has changed my life and mindset beyond words !!

@natachaoceane Год назад

SO FREAKING PROUD OF YOU!! you deserve to feel your best and to have a healthy, happy body!! I have nothing but full faith in you ❤‍🔥 thank you for hearing me out, it means more than you know 🤍

@cocoaxo6126 Год назад

@@natachaoceane oh my goodness your reply has made my day beyond words!!!! i have the biggest smile right now 💕 you’re honestly amazing and truly it’s not an understatement that you’ve made a significantly positive impact on my life this past year that i really, really needed 🥹 i look up to you a lot and i’m super proud of your comeback journey as well !! learning from you has gotten me so much farther than i’ve ever thought i could go. i could never thank you enough but thank you once again :) i hope i can meet you one day to thank you in person but till then i wish that you and mario continue to be well!!! 💖 all the love :)! x