I hope you can answer my question but I’m still confused about being on a calorie deficit and exercise; can I still exercise and when do I exercise when I’m on a calorie deficit and how do I time it with my meals; thank you.
Me personally, I started losing the most weight after reading the book Woman’s weight loss secrets: the unspoken truth, a few things you are mentioning in this video are also in the book
I dropped calories too low, 4 pounds were gone in 3 days, I went to the gym and had no energy, the next week I found you so thank you so much! From 1537 calories, always starving and hungry, I am now starting at 2000 calories. Calorie deficit will be 500, I go to the gym 5 times a week.
@@ifioksamuel6836 its not only about the calorie deficit ,your main goal shall be to lose fat without losing muscle,if you take a quick approach your body will be less attractive
@@ifioksamuel6836 You cant really lose 4 pounds of fat in 3 days, you may lose 4 pounds but it wont be just or even mostly fat. 4 lbs is 14000 calories, which would be almost 5000 calorie deficit a day, for reference if you ate nothing at all for a day your calorie deficit would be only about 2000 calories. However its not uncommon for people to drop a lot of weight right when they start a diet, but most of it is water weight or even just less lbs of food in your digestive system at a time. One example cause of this is that eating less food means eating less salt which means less water retention. Once that water is gone though its gone and your weight loss will slow to the one lb a week or whatever your actual calorie deficit is.
I've started doing a Calorie deficit since the moment I've posted this comment. I am currently 69kg at 14 and am planning to get into better shape. I do daily home workouts for around 25 mins and I will eat no more than 2064kcal per day. I usually eat around 1700-1900kcal anyway (unhealthy foods) I'm going to try to eat more protein hopefully and I will lose the body fat I have. Wish me luck and anyone who's wondering I'll update you along the way Progress: So far in 2 weeks I've managed to lose 2kg and am tracking my food down everyday as well as excersizing to burn fat So far 2 months in at 67kg, lost track as phone broke so cudn't track calories but re started nd hopefully starting to go gym again soon 3 months later: still at 67kg due to metabolism getting faster, havent done much really hoping to get to gym as soon as i can and tracking my calories as ive been quite lazy recently, hoping to improve 5 months later: been going out more often. still at 67kg, eating well
@Pistolero slowly work your way down from little things and you will see a change although you are 370 and are supposed to be eating 3700 calories just make sure you just don't overdo yourself with the food. This hopefully doesn't sound mean. I'm sorry if it does just trying to help you.
I dropped my calories extremely low one week and lost 14 pounds, week two I was so hungry, I cheated and gained weight, I gave up but I think I dropped calories too low like you said
A lot of it is water weight too. Don’t be discouraged when a few pounds come back on after weekend restaurant meals. It’s more important to see how your clothes fit and your measurements. 😊 You can do it! Just one healthy habit at a time will get you there 💪🏽🙏🏽
@@ehkalazikiii1643 Absolutely true, energy will turn into fat. Hunger means that when there is no excess calories left to burn, and our body is starting to burn fat. And if the person can resist the hunger, then thats the process of weight loss happened
In general I agree with mostly everything what you have explained. The problem of diet-fitness-health influencers is that you are explaining the theory of the calorie defecit with many numbers. It makes sense to cut out 500 calories from your daily calorie needs but why do people fail with this method? Because most people understand to cut 500 calories you need to eat less by cutting a meal or only eating half of the volume of food you are daily consuming. What is the result? You don't lose weight or you gain more. Why? It's that simple: Eat less, get more hungry and instead of cutting calories you increase your calorie income. Why is it so hard to explain, that some foods like vegetables or fruits have lower calories and when you eat specific foods with higher protein are also good for calorie deficit because the body needs to use extra energy to digest protein? Why is it so difficult to tell people that a 100 gramms of french fries have 312 calories and 100 gramms of Broccoli only have 34 calories? This is the secret: Eat a lot so you will get full with the right stuff. This method made me lose 38 kilograms (84 LBS) within one year because I was not suffering hunger. I am going to the gym 3-5 times a week, eat a lot of proteins and combine them with all the healthy stuff like fruits and vegetables. Remove high caloric beverages and switch to water or low calorie drinks. In fact I agree at first you should track calories somehow to know how many calories you are consuming but soon you will get a feeling to get into a calorie defict automatically. So please if you want to help people to lose weight use more VOLUME-CALORIC examples instead of ONLY telling people to eat 500 calories less on their daily diet. A full stomach is the key to avoid hunger!
@@angelathomas6773 It's up to you. Track your calories and cut 500 calories on your daily intakes. Instead of fries eat boiles potatoes. Instead of fatty meat eat lean meat. Avoid industrial sweet food and eat more fruit. But for me the best combo is high protein, high vegetables and fruits (fibre) and a little carbs like potatoe or oats. You can have also high caloric foods as well but check your track that you will not access your defecit. Firstly track your calories and do exersizes like resistance training or muscle growing exersizes. Do not focus on cardio. You can but prioritize muscle growth because muscles are burning more calories. And most important is: eat and get full but with low calories.
This is true. I used to fast to about mid day then eat whatever meal I wanted (burgers/pizza etc). This would make it so I'm not starving throughout the day, I still ate the food that I wanted until I was FULL, then I wouldn't spend the rest of the day thinking about food or cravings. But it was extremely important to eat something that'll keep me full (no empty calories like cookis etc)
Beautiful comment. It really is this simple, people just want to make money off other people so they don’t tell us the truth. This works with nutrition, medicine, money and politics. Jesus helped me realize he is the only good thing in this world. Thank u God and thank u kind sir for this honest comment. We need more people like you in this world 🙏🏼 it would be upside COMPLETLY if wasn’t for people like you. Keep up the good work 🫱🏾🫲🏼🫱🏾🫲🏼
what do you do if you’re working on gaining muscle at the gym but trying to lose fat at the same time? wouldn’t it be hard to tell if you’re making progress because the scale would go up due to increased muscle and ALSO down to decreased fat? what should i do?
do a Deficit to Maintenance to Surplus over time. Very hard to build muscle and burn fat together not many people. If you want to lose fat you need be in deficit and keep up your weight training to maintain as muscle as much as possible. If you want to grow muscle you need to be in a surplus.
Just be aware that the scale will fluctuate as you build muscle and don't let that scare you. You will start to look different in the mirror. Maybe use a tap measure to measure your waist and see if you are slimming down that way. Just keep at it and other people might even compliment you saying that you look like you lost weight, even if the scale doesn't show much difference.
calculation comes to 2263 calories for me with 1763 cals being a 500 cal deficit and that is scary accurate. if I consume 2000 to 2200 calories I will maintain weight, at 1700 cals I lose weight. That is pretty amazing, never seen this calculation before but I have been dieting for years so i know my numbers pretty well.
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185. P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
Will probably have to throw away my scales as well, dropped from a XL shirt to a Large and also dropped 1 size in pants/shorts yet the scale stays the same
hi , question : is it thus ok to consider for example eating only 2 packets of chicken noodles in a 24-hour interval (and consuming nothing else) while performing bodily activity for around 2 hours a day , to create a solid daily calorie deficit ; to really reach a yielding fat burn pattern that would make my body lean in like two months or so ? (PS : other than noodles ; it could be only three slices of pizza a day , or only 2 large croissants a day , and consuming nothing else within the 24-hour interval)
@@hadiNaameh hello, what you described could be considered fasting. I don't have an answer to your question. I simply described what has worked for me. Take care.
I just wanted to say. This video had great information and was extremely easy to follow. Thank you. I did keto for three months lost went from 330 to 265lbs. Now im learning how to do a diet that doesn’t require so much will power. Thanks again.
Richie your videos are pretty much the only nutrition ones I can watch anymore...clear and simple! I have a question I was wondering you may be able to answer...other than online calculators, is there any way you can get a fairly precise number for calories burnt during a weightlifting session? It's hard to know if I'm hitting my deficit when I can't work out how many calories I'm burning per day....heart rate monitor? Fit bit? Thanks Richie!
Im no Expert but for me getting a fitbit hjelpet to track my calories in and out, and to see how many calories i burn while training. And teach me a lot more about my body, active minutes and how pulse increases the weight loss and so on. At least I am very happy with my fitbit😊
I used to do intermittent fasting it worked wonderfully but it was so tough to refuse food and hard to stick too. So now I have started with calorie deficit I eat what I want but in lesser quantity
I wonder if someone could clarify this for me- I read somewhere that 1kg has 7000 calories, so if I burn 1000 calories a day for 7 days, I’ll be effectively losing 1 kg every week. (I understand that this is very ambitious but I’m just talking hypothetically for now) So if I go into a calorie deficit of 500 calories through dieting, and then lose an additional 500 calories from exercise, does that mean that I’m effectively burning 1000 calories daily?
From what I understood, yes, if you burn 500 more calories a day than the amount of calories you consume outside of exercises and you burn 500 more in the same day through exercises then yes
I’m starting this tomorrow and I’ll keep anyone interested updated in about a weeks time (I will be running 1.5mi a day and I go to the gym 3-4 times a week) Week 1 update: I didn’t see much progress and I noticed I had slightly less energy Week 2 update: body fat % decreased slightly not noticeable at first glance but energy levels start to feel normal again week 3 update: soon
I calculated and my tdee is around 2800 calories. If I go in a deficit by cutting 500 calories, that means i have to consume 2300. But that's the problem, I'm trying to cut for the past 2-3 months, consuming 1800 calories. I thought it was too low so I switched to 2000 2100 and my weight either went up or stayed the same. I try to eat a good amount of protein everyday. I consume around 130-150gm protein daily with whey protein and chicken breasts. I'm 23 years old, height is 5'10", currently I weigh 92 kg, still weight stayed same or went up sometimes. I track my calories regularly and accurately down to the small things. I go to gym and train hard daily. My regular water intake is high af, i drink 5 litres daily excluding the water i drink during gym. Still it happened. Idk what is wrong. I cut my calories again down to 1800 for the past few days, and guess what, weight is now going down just the way I like it. Somebody explain to me what's happening 😭
u need to cut calories cut down slowly like 150-200 calories then again 100 -200 and finally u will achieve 500 calories deficit. the thing is people reduce there calories at once and there micronutrients are not up to date which are very important for body. also when u shock the body with such a big calorie difference body goes into defensive state it prepares it self to survive or maintain on low calories. with10-20% people this doesn't happen. u need a balanced diet keeping in mind the micronutrients as well.
This was a great video. I am a young teenage male and I have found myself eating too much since the start of the virus Covid-19. After eating too much I have found my self becoming more and more overweight even when playing sports and being active. Recently it has been hard to find ways to lose weight because of all the videos that are provided saying different ways to do so. This has helped me a lot and I will continue to watch your videos on my journey. Really in conclusion I just wanted to say great video, and thank you for teaching me this. Keep up the great work ❤
I was told that you should do calories deficit then eat normally then do another calories deficit so your body don’t stop metabolizing due to sudden food deficit.
From personal experience I've found tweaking what I eat to ensure I feel full, satisfied and any fatigue is from my wife and not life did a world for helping me!
I almost finally understood how to do all this till you kept on going, lol. Too much information causes confusion and brain farts. I need help. If i was 10 yrs old how would you explain to me what you just did in this video. Question... if my goal is 1500 calories than how much should i burn calories at the gym?
So you shouldn’t factor in the calories you burn through exercise? Say if you burn 600 calories according to your Apple Watch you shouldn’t add that back into you total calorie budget for the day?
He’s so wrong because we hold onto water. You may be in a deficit but it doesn’t show simply because you have more stored water in the body. Scale often times will lead you astray
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185. P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
I sit my entire day( trucker). I eat only meat, and zero carbs. I don’t understand, I am not hungry after I eat a ribeye and egg etc. then I a n told it’s not enough Calories. Fml I can’t eat 2 lbs of meat to get my protein in a day.
I started a calorie deficit 2 months ago. I started at 300lb and started with 2100 calories a day and since I started 2 months ago I've lost 25 lbs. It just works. Don't really work out as my job is manuel labor at a retail job.
so basically if I use the calculator and get a number like 2000 (which is much less then I would usually eat in a day) then if I burn only 1700 calories, am I still in a deficit because the calculations include activity? I think this is where I am getting confused
When i first started working out my common sense was just to maintain the amount of food i eat but shift a bit more towards protein, fibre and more healthier alternatives etc, lessen the unhealthh snackings by a lot, train with an empty stomach or a bit caffeine before working out. Then I started tracking my calorie intake with an app. After a month or 4 i stopped doing that cuz im too lazy lol but maintained my eating pattern and schedules and shit. I've seen a bit of muscle growth over the past year, nothing impressive, since I wasn't even pushing myself while working out and not hitting the failures which is supposed to be the most effective for muscle growth. But rather than myself, people around me were telling me that my arms got bigger etc even tho i myself cant see much change. Now I am doing these things pushing myself without being too excessive causing an injury and now trying to lose fat at the same time. I'm aware that this is a slower process (building muscle, strength and losing fat at the same time) but I rather take the slow and steady path which, will always be more beneficial. So the past months ive been doing quite a but research and watching videos like this since I definitely am not satisfied with my progresss untill now. Too fast isnt good I know, but I have been way too lazy and undisciplined until past weeks ago and need to change that. So here we are with another video lol. Anyone like me, lazy at the beginning and started picking up the discipline and bit of knowledge halfway through, keep going. We'll get there 💪🏼
Its much easier with modern gadgets. Calculate BMR, add 100-150 kcal for digestion, and then add all your calorie activity from smart watch like how much you walked, run, cycled. Now you have much better estimate than some vague "activity factor".
Why is it when i eat whats needed to maintain my weight or even less then that number by a good 500 cals or more even I gain weight on the scale is my bmr including excercise should I only eat my bmr if im working out?
I always had a question in my mind, let's consider that I consume "X" calories every day. Do I have to burn more than "X" calories by working out? or less than that because our body organs need energy as well, don't they?
if you are already "over weight meaning 20-30% body fat" then your organs use the fat as energy, meaning its fine to burn more than x, thats how fat burning works
If I drive a semi all day, how much calories can I have to lose 20 lbs. I don’t eat carbs, soda or junk. Lost 11lbs now stalled for 2 damn weeks. I don’t do well fasting but 12 to 14 hours. I exercise on weekends only. Swimming and some resistance training.
Can someone calculate mine for me I’m 237 5foot 9 female I wanna lose fast I think I did it wrong and also how much should I subtract from my eating calories to lose weight
Like everything on the internet, can’t help but share what helped me with my weight. I do mine in Metric… 80kg x 40 = 3,200 kcal - Bulking 80kg x 35 = 2,800 kcal - Maintain 80kg x 30 = 2,400 kcal - Cut 80kg x 2.2g = 176g - Protein For Imperial… 176lb x 18.5 = 3,280 kcal - Bulking 176lb x 16 = 2,800 kcal - Maintain 176lb x 14.5 = 2,560 kcal - Cut 176lb x 1lb = 176g - Protein These are my numbers, yours is going to be different, so adjust accordingly 😎
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
How do i go up to my maintenance after i lost the weight? Ive been in a deficit for 4 months now and lost 12kg so im finished and want to start maintaining my weight, but i dont feel save just going back up to my maintenance calories since i personally think that this would confuse my body in a way. It has gotten used to the few calories i eat so suddenly going back up isnt the best stratagem i think
Depends on a lot of things like how much you enjoy carbs, or if you'd prefer fattier foods or if you're planning on being very physically active. At the end of the day, if you're in a calorie deficit and getting enough protein , it doesn't matter how many carbs or fat you're eating in terms of fat loss
I still have fat on my abs.. around 1 inch.. should it burn/reduce if first then taking protein.. i am afraid if im taking protein.. then it store in my belly fat.. is it true lose weight & gain muscle at the same time?..
I have the exact same problem mate how did it go as im just on a high protein diet doing press ups, sit ups, shadow boxing and pull ups? As I just wanna gain muscle and lose fat abs, how has it been going for you so far?
You can lose weight while gaining muscle bro, and for the fat in the abs you must burn all fhe fat jn your body mean your total body fat percantage must be low, no matter how much you try to remove yout abs fat alone by doing abs exercise,your abs won't show cuz your total bodyfats is not low enough but one it is low enough it will show great abs cuz you alwats train it
Your body burns over 1500 calories a day from just living not even including the exercise you do and the heavier and taller you are the more calories you burn just from living every day
Thing i want to know is if i eat 1200 calories and my resting calories is 1000 and i burn 400 for active calories, am i in deficit or not? Some same resting calories count towards it
Eat low carb and increase exercise. I bought a bicycle, jump rope and a used treadmill to help increase my activity. Those things will help me burn calories.
I've been on a calorie def for 3 months and my weight now isn't shifting I'm counting calories an I'm usually 500+ less than I'm consuming daily food 700 and calories burnt 1200 average what can I do. I'm also a vegetarian and stopped eating carbs I really want this to work but it's getting deflating now my weight isn't going down. Please help ?
Hi I just found this video and I'm planning to be on a calorie def to have a more defined body shape especially on my abs. How would I know how much calorie I burned in a day. And how much calorie I'm burning whenever I'm working out at the gym.
And what if a person is significantly bigger? Say they have 80 pounds to lose. We're counting in all that fat poundage into our caloric needs? This equation and all the online calculators give me such a high maintenance calorie count that it doesn't seem right. Trying to help my wife figure out her maintenance and subsequent defecit calories. She's tracking everything she eats and all her exercise with an app, but the amount of calories it wants her to eat seems ridiculous. She's put on a lot of weight the last couple years while only eating and drinking around 1000-1200 calories a day. The app says her maintenance should be around 3000 and a defecit anywhere from 2300 to 2500. She's having trouble eating to around 1,800 which is what her app previously told her was a good defecit, until we updated her activity level. Now it says 3000 cal maint. and 2300 to 2500. At 1800 she lost nine pounds in two weeks. The next two weeks, zero weight loss. She's bummed. I tell her maybe it's the muscle she's building as I'm training her with weights 4 to five days a week. Would she really be putting on muscle at tne same rate she is losing fat?
Ive lost 3kg in 12 days eating 1300 calories, not hungry all the time, sometimes though. Energy doesnt feel too low when I sleep well. Will start to gradually increase as I get to my target weight. I know my metabolism can affected but who has time. I am 5'9, 73kg, ( 76kg when I started ) but I was in a car accident and was unable to walk for 6 months. Former soldier so I'd like my shape back. Am I fucked in the head for my intake? Priortizing protiens to limit muscle loss.
Transform your life like I did-watch my journey of incredible weight loss success on my RU-vid channel, where I share the exact tips and strategies that helped me and my family become healthier and more energetic than ever before!
Calories calories calories calories calories. I eat calories from Coach Greg Doucette cookbook. i eat all foods but the calories have been lowered. I eat pizza, ice cream, french toast etc all in the cook book. It has replaced high calorie ingredients with lower calorie ingredients without sacrificing the taste.
Too many folks want to lose weight and still enjoy food. The best way instead of all this calculating crap is to eat small portions at least a handful 5 times a day duh
Hi - 40 years/male-6ft tall ; novice-intermediate in training… I have been dieting and cutting now (hopefully mostly fat) from 87kgs to 77kgs ; 26-28% BF to 18% body fat. Eating roughly 1600-1800 calories (2gm/kg protein) and on an average losing 2 kgs per month last 5 months. What should be my next few steps? Continue further and cut till am 12-14% body fat or slowly start increasing my calories? But am worried about fat gain -My aim is to ultimately -gain more lean muscles and sit around 80kgs with leaner body (10-12% BF) . My current BMR is roughly 1800-1900 calories so am eating very close to BMR or even below it may be.
Ok so im very heavy trying to lose weight. Ive been in a calorie deficit but I’ve plateaued. I eat about 1200 calories a day with lots of exercise. But i dont think im eating enough protein. Maybe 60-80 grams a day. Im not sure how to get out of this plateau.
It's also extremely important to understand that while it's true that a caloric deficit is needed to lose weight it's also true that what you eat in a caloric deficit will have the same impact on weight loss. For example, if someone is only eating 1500 calories of pizza a day they will not lose weight/fat the same way someone else does by eating 1500 calories of only ground turkey - of course, it's a hypothetical situation but true nonetheless. People over-prioritize # of calories without giving the same attention to WHAT they're actually eating. One could follow a 2,000 calorie/day diet of just low-GI grains, lean proteins, vegetables, and fruits and they will lose fat. Just wanted to make that clear because I see some overthink the # of calories they should be eating. Like the difference between eating 1500 and 1800 calories is minuscule, at that point, I'd be more attentive to what you're doing with those calories.
when I first dropped a pound I was like it's probably just water weight cause thats how they say it goes when a person first drops but then days after it still was dropped Is that normal for a drop in weight to really stick and it not be water i do for 15-20min and 600-900 steps using 1.2mph
Man, I get so insanely hungry and get so tired working out and cutting calories. I can keep a calory deficit for 4 days but binge for 2 days. I prefer to just keep eating what I normally eat and work out because that works for me and reduce calories as I get fitter and weigh less. It doesn't seem to make sense but I can't be on a diet. I'm a vegetarian and vegetarian food digests fast lol. I just added more fresh fruits and vegetables and added branflakes into my diet instead of the boxed vegetarian foods. I don't cut out the rice but have reduced bread because theres very little left to eat for me if I leave these staples out.. I prefer not to count calories because it makes me miserable and I feel deprived. I prefer to just take a common sense approach and can tell if I'm over eating. It works for me although I understand why a strict diet is necessary in specific circumstances.
Maybe your deficit was too low? This happened to me years ago. I was on a 500 calorie deficit but some days it was much more than that (maybe even 700 calories from having to do random extra activities). I stated to binge eat but I didn't know why at the time 😥😥😥. Now I eat more and only aim for 200 calorie deficit and so far I never binge eat 🤔🤔 But I agree with you, it doesn't work long term being on a strict diet!
How will you measure success on the weight scale if your lifting weights in the gym and putting on dense muscle weight? Your losing some fat but gaining muscle so how will success be measured for such people?
then you dont need to! many professionals do not weigh themselves because if your calories (in healthy food) are at your bmr and you burn 300-500 + your bmr, then you dont need to measure yourself, he is talking about just loosing body fat, but if youre loosing fat and gaining muscle, then yeah you dont need to measure
