How To Tell If You're Burning Fat 

My spitting in my hands to try make myself better

Me: *breathes into hand* Me: *feels hand* My hand: *w e t* Also me: HELL YA I’M LOOSING WEIGHT-

Losing weight is at the end of the day a mental challenge as much as physical, and starting out with a realistic mindset is helpful. This is exactly what I needed today, thanks!

Just include an hour of walking every day in your life, even on rest days. It's easy, healthy, costs nothing Especially these days where we sit all day it's basically a necessity. Another thing you can do, is taking the stairs instead of elevators and escalators. These small, and 'easy' adjustments might seem pointless in the beginning, but it'll help you A LOT in the long run, not only with weight loss but with maintaining that weight too.

A the end of the day people have to do what's best for them-selves. What works for you might not work for other people. I've been working out for almost 2 months now and I've been cut back a lot. I might have a bowl of ice-cream and a waterice, or maybe a little piece of candy, but it's not every day, It's probably like once a week, and I can already feel me losing weight just by how my pants and shirts fit.I put on my sisters shirt the other day and I could fit it, I could never ever fit her clothes, and I could fit her shirt the other day. I workout every single day for 30-40 minutes, sometimes an hour, and I'm so proud of myself.

I’m losing weight- never thought I’d say that in my entire life lmao

If Zuckerberg and lex luthor had a baby who became the workout guy.

Hey, thank you for explaining it in such a way that I don't feel like I'm listening to someone's space odyssey. I was about to give up after listen to some of the people but you made it sound so clear and manageable.

You are so right! This is my biggest problem! And its so hard to get over it. I’m basically wasting my energy and time working out if I don’t count my calorie intake! Thanks for the video!

I have naturally sweaty palms 😭🤧

For anyone starting to get nutrition in check, I think keeping a food journal is great advice, but a big key for me was that I ate nothing until it was journalized. First, the effort of looking up calories, doing math, etc. made me really ask if I was eating something necessary. I was discouraged from grazing, and when I did take a snack I knew what portion I was allowed. The second thing which followed is, my snack had a plan. By seeing the caloric penalty beforehand, I could decide what portion was worth it. And I wasn't going to go back and alter my journal after selecting this portion, and admit defeat. So the portion I started with was the portion I ended with. If I was journaling after eating, I would just have been unpleasantly surprised after the fact and found myself discouraged in my efforts.

I often get paralysis by analysis and even if you were dead wrong about everything, your common sense, root cause way of thinking has been exactly what I'v needed to hear. You approach these concepts like an economist. Great videos.

If your fat around your body start to get "jigglier", in a sense being less hard, and more wattery, then you are losing fat Atleast for me

I really like this. Kinda reminds me of all the debate of clean eating vs. IIFYM Good stuff...needed to hear this. I found this comforting after splurging on Easter candies and food.

it's all about calories in calories out, just track weight per week and keep your calorie intake below your estimated amount you are burning and adjust if you are plateauing because your body is really good at slowing the metablism down to conserve fat. Also a pound of fat is roughly 3500 calories. And furthermore water weight will fluctuate your gains by several pounds so try not to weigh yourself often, focus on weekly weighs. The most important piece of information is plateauing, your body roughly adjusts every few weeks to a month. If you don't adjust you will be stuck unless you either cut more calories or burn more.

I used to eat the "low carb" bun option at my favourite burger joint. One day found out is was HEAPS more calories than plain old bread. Now I eat the bread - the only thing heavier is my wallet!

I've been doing track at my school for 2 weeks now since it's started and we've been running about a mile to half a Mile a day depending on the events but I haven't lost any weight and haven't been eating much expect for school lunches but I'll keep this in mind thank you it just really makes me disappointed that I've spent all this time and work to not gain anything weight wise

Calorie counting is the best thing I could ever do I get to workout at an enjoyable pace for me and still lose weight without over exerting myself

I been counting calories and working out an hour morning and night. Only eating organic whole foods. Drinking whey protein with water. Drinking gallon of water only everyday. No sugar. thinking im in a deficit for three months. I just found out the truth in this vid. Dam it man. On this fitpal app it said i needed 1500 cal. Starting weight was 165. Im only dropping 100 cal. Thats not good enough. I want to speed these abs i have worked for up. Im dropping another 400 cal. 1100 daily cal for me. Im also deleting and discontinuing all the other subscriptions on youtube. I will only listen to you now. Thank you agsin for responding to my hernia issue in the other vid. You rock man. Thanks for your help.

I counted calories and it never worked. I mean I was just tired all the time and my weight was about the same. I switched to intermittent fasting and I lost 35lbs extremely fast. I think everyone is different and it's just about finding what works for you.

I can FEEL when I am burning fat. Believe or not ;-) It is a kind of a hot feeling at the belly and or a little tingle. But you have to "track/hear" into your body. According to my experience it is definitely the fat burning what I feel.

Hey Matt, I like all your examples and got a question from the first example"800 cal protein shake". Instead of losing weight what's the best approach for muscle growth?

I am so glad he narrow it down a out balancing the calorie i take and you don't have to sweat profusely to lose weight.

My fitbit has helped me so much with this! I wish I'd had it in high school.

I got SO MUCH out of this! Thank you!!

I found that two big meals a day (after a workout/Dinner), a green shake, and a protein shake helps me lose fat and maintain muscle mass. I'm recovering from a bad ankle sprain, so I haven't been able to do any Intense cardio/running, for over a month now.

My hand is not wet after following his advice. Should I *panic?*

I'm curious to hear your thoughts on the idea of "leptin resistance"? (I'm no expert, I just read blogs and watch youtube videos). My concern is that the body has some say in how many calories it burns (not complete "say" but some say) and if it's resistant to the leptin hormone that our fat cells are producing, the thought is that it might think we're "thin enough" and lower our metabolism when we eat too few calories. Do you think that this school of thought has merit?

I'm going through this now!! I'm counting everyday

Calories in, calories out

I got stuck with this Im in the middle of an experiment right now. I am eating the exact macros hopefully I will lose fat. I get caught out with peanut butter and jam have to chuck them. I gained three pant sizes which was mortifying. I ran twice a day and it still happened. Hopefully this will work. Otherwise its another problem. Im working on calorie balance.

Iv just been cutting out breakfast, Iv probably lost 10lb and I wasn’t really overweight. Think this is a bad strategy? I know I’m taking in way less calories, but I don’t know if I’m taking out too many or if I’m getting enough protein, etc

Society makes too big a deal of loosing weight with all special diets and workout methods. The method that I’ve noticed works best however is just too eat normal portions of variations of food and take a walk, jog or whatever you like for how long you like. Just don’t overthink it like society wants you to do and accept that weight loss is supposed to take time. Make it too complicated and too hard on yourself and you are much less likely to accomplish your goals for weight-loss, or even worse; End up exactly where you were before you started. Losing weight is not a quick fix and then you can live like you want after that. Weight loss is a lifestyle you have to commit to for the rest of your life

I have a question not related to this video per se. On myfitnesspal it recommends me eating 1200 calories to lose weight, and when I go under than number, it says its bad and that I need to hit 1200. Does it slow my metabolism/gain weight if I eat less than 1200 calories? Also if I eat 1200 calories and do cardio and lose 400 calories, wouldn't it be 1200 cal - 400 cal = 800 calories total for the day? If I need to hit 1200 calories, should I eat 400calories back from the cardio I did? Because it sounds like at the end of the day, most people need that calorie balance in order to lose or maintain weight. Sorry if this is confusing you. Do I eat that extra 400 calories back after doing cardio, or is it OK to have a net 800 calories only? Or must I maintain a 1200calorie diet?

Basically just put out more than you put in.

Great stuff, RedDeltaProject. I'm 6-4, 56 years old. Started Christmas at 260 pounds. As of today, I'm stalled at 205, with a target of 199.99. RRRrrr! So this week I'm at "Fat Camp." Ha! That means all meals prepared ahead of time at target calories, all veggies and plenty of protein. Got it all in Tupperware at the dojo I own. Not going to darken the door of my kitchen at home, since we have kids-and thus tons of pasta and all kinds of "treats" that they'll burn off but I won't. I will break this stall if it's the last thing I do! Thanks for the objective, common-sense message about emotions. I get "snack psychosis" on weekends. I HATE that! Emotions. Food addiction. Man are you ever RIGHT about the emotional stuff!

My sister said that she feels light tingling on legs when she's in ketosis and I do too. But I'm skeptical about it like what I she does what I do=leg exercises that make the muscles react

I want to ask is running a mile twice a week a fat burner and pushups twice a week on no run days?

I had to go carnivore diet to finally get the scale to move again! Menopause has been a big adjustment! Plus covid nearly put me in the grave! I couldn't eat meat for a year and am only now able to do so if I buy grass fed. So far I've lost 20 pounds in 29 days. Fastest I've ever had success. Best of luck to all who try to better their lives and get healthier.

This needs more views

Man, you’re right on point. Lover your video

15.11.20. 🌹 "Dear Sir. Good-morning. Thank you for a wonderful and informative Video. God bless you." 😀

another awesome video. Emotional attachment. So true! Thanks for taking the time to put out so many high content videos. You are a RU-vid machine! Very much appreciated.

Weight loss = k*(calorie out - calorie in) where k is a fixed constant

I am in the process of losing weight and I like to have homemade smoothies. All I but in it are frozen whole strawberries, one banana and some milk. Do you think that would be a good and healthy thing?

Cool, what you says makes sense.

Hey dude I need help for the water retention effect could you help me?

He is the hero Saitama, US version. Greetings, caped baldie 🙂

TL;DR your input of calories has to be smaller than your output of burning calories, no matter if its organic food or junk food, calories are calories( better to eat 800 calories of healthy food than 800 calories of empty calories like mcdonalds)

You can take Keto Blood Test or Glucose Blood Test

I do fasting, and eat one meal per day! Feel so great lot of energy pooping up No meat , no sugar , no calories Just eggs 🍳 Fish Salades Veggie Y gotta choice one to eat cuz as i said one meal a day! I dont feel hunger anymore 💪

When in doubt, I test my ketones and glucose to get my GKI.

Tracking calories is a waste of time. If you eat healthy, don't eat an absurd amount and exercise, you'll get fit. If you eat garbage you'll feel and look like garbage.

Is roughly 1100 calories a day okay for weight loss? That’s how many I’ve normally eaten after burning 300-500 a day. None of 1100 calories a day is bread btw. I’ve cut that out just because carbs are my main issue. I mainly eat natural carbs (ex.-fruit), proteins, and fats (mostly unsaturated). I’m assuming what I’m doing right now is okay because I can see the difference, feel the difference (can’t grab love handles anymore), and the scale said I lost two pounds and it had only been two days. I’m trying to lose 20-30 pounds I gained on steroids for sinus infections.

watching this video may or may not matter

whats your thoughts on a ketogenic cycle?

Guy's just jog daily long distance start off slow &you'll see it's all in your mind if u think u can do it then u can when u run dont think about how long u gnna run just run trust me!

You the truth my guy

Are you saying it doesn't matter what we eat as long as we're in the deficit?

So NO ONE is asking "if you are not burning fat, why does your breath still contain moisture"? Could it be that the 70 square meters of surface area of the lungs easily admits the transfer of water from our body to the exhaled breath? No other metabolic process or the simple evaporative loss of consumed water accounts for the water in our breath?

So how do you know if you’re burning visceral fat??

So Don't take in more calories (energy, fat, sugars, carbs), than your body uses daily, so the excess calories (energy, fat, sugars, carbs) don't get stored on or in your body parts as fat (excess calories, energy, for later uses)

so basically calories in calories out ? i have to eat below my daily caloric requirement in order to burn fat.

Extended fasting is the best way to burn fat

I'm worried because when I started diet I was supper hungry all the time eating like 1600 calories now I eat about the same and I am not really hungry is this my body being weird or is this a mental thing

he looks and talks and acts like Alan, basically a fit version of Alan Harper from Two and a Half men

The reason for what you call "emotionial attachement" is the way our subconscious brain works. "WYSIATI: What you see, is all there is" - We make judgements based on the information that is currently available to us. We treat information that we don't have as if it didn't exist. AND we construct the most plausible story out of the available information. Which is also the reason why we are more conviced of something, the less we know: because we can make up a more convincing story out of fewer information, because it's more likely for fewer pieces of information to fit together. I figured you'd wanna know.

I eat around 800-1200 calories a day and do basic workout like push up plank squat mountain climb and leg up daily

Good points. But I really think nutrition does matter a lot (your cells are made out of the food you eat ultimately). Think at least about the fact that toxins are stored in the fat cells. Get rid of the toxins and stop pumping other toxins and your body will naturally release the extra fat - where this is the case, of course, because people store fat for other reasons as well. It's not just consuming more calories than you burn, it has to do so much with hormone balance and your mental and psychological state. Some people are not able to lose weight, despite eating clean and exercising because of stress, trauma, burn out, lack of sleep and the like. All these mean stress for your body and your body won't let go of fat stores in times of stress. Fat=safety.

Everyone saying they’re working out every day without stopping you’re most likely doing more harm than not! If you’re sore your muscles tore (which is a good thing) but you have to let it recover or you’ll keep tearing them and just injure yourself!!!

I eat everything just switched my carbs to fiber and protein fat belly is gone,how much i eat is alot but frm veges and cheese,i even eat ice cream

I agree with what you are saying but I would add the caveat that as long as you are aware of the calories, 200cal of broccoli is still better than a 200cal snickers bar.

Thankyou sir!

Wow i really loved the way u broke evrything down brother now i will cut my lunch in half

And for me i know that iam loosing weight is if i eat something small iam hungry after 2 hours i eat small again and feel hungry after 6 hours

This video was very insightful and simple to understand.

It depends how many calories u take and burn

How does a kale smoothy have 800 calories

Awesome

I came across a video from another channel wherein they stated that scientists discovered where fat goes once it's been burned/used by the body - your breath...I'm still researching that to verify if it's fact or not.

Guy's a quack. Your hightened metabolisim after a workout will burn those 200 extra health smoothie calories and thensome. You still need to eat 1500-1800 calories a day so your body doesnt eat its own muscle tissue. The idea isnt to starve, its to create a deficit. There are plenty of metabolic calculators out there. Plug your stats in and figure out how much you need to cut a day to lose 1-2 pounds per week. Thats 52 - 104 pounds a year just from cutting out the late night snacks and doing moderate excercise. Speaking as a success story.

Ive been measuring calories and eating whatever i want with working out and lost 15 pounds so far!! It is the best diet..

Calories are the same no matter where they originate. However, what your body does with those calories depends on both what foods they come from and how many are consumed in a given period of time. One example is the "sugar bomb", which can be any kind of simple carb. These calories will enter the bloodstream as glucose and be stored in muscle and liver cells as glycogen... until those cells are filled or until cell insulin receptor resistance kicks in. Whenever either of these occurs, insulin shunts remaining blood glucose to belly fat (which is a different animal entirely than normal body fat). The more sugar bombs you have, the more insulin resistant your cells will become. The more insulin resistant your cells become, the more the simple carbs (including sugar) you eat and drink will be shunted off to belly fat. The more the simple carbs you eat are shunted off to belly fat, the more sleepy and/or lethargic and/or brainfoggy and/or hungry you will feel. And what do you suppose you'll reach for at that point? Most of us are simple carb junkies to one degree or another due to insulin resistance (which is similar to alcohol, nicotine or other drug tolerance). It is imperative that we break the simple carb bomb/ insulin resistance cycle. One way to do that is to satisfy a sugar jones by consuming more saturated fats, or "cutting" the carbs with saturated fats. Bread gets buttered for a reason. Dessert comes after the entree. It's not something that should be consumed alone. "How can you have any pudding if you don't eat your meat?" Just never, ever drink simple carbs.

Johnny suns out here spitting fatcts

Is it okay if I disagree with the hard workout and then smoothie, example. Although the smoothie is 800kcal and the workout burnt only 600kcal, you must take into account the continued calories burnt after the workout eg stimulating muscle synthesis and recouperation/glycogen replenishment, healing of tissues, which burns kcal's, not to mention the elevated metabolic rate after a workout (esp cardio) which will cause more calories burnt. Therefore although during the, say, 1 hour workout you burnt 600kcal, the overall affect of the workout for that day could have burnt a total of 1200kcal. This is more true with HIIT type training and bodybuilding training. Also some foods especially vegetables and salads BURN calories DURING digestion. Eg celery/cucumber.... Although the validity of this claim is dubious it is worth considering. Overall I think we should think of working out as a spark or stimulus to create a better environment both within and outside the body. The video was GREAT, mind you, and the take home message of not getting caught up in false perceptions and minutiae was well bought across. You did tail off a little at the end though. I hope for an expanded video next time. P.s. How accurate and valid is the water in the hands test? Never heard of it before sounds mega cool if it's true (not saying it isn't). May Allah guide us to success in this life and the next. Assalaamalikum

Emotional attachment? I call it emotional damage.

Calories do matter in terms of the source due to the influence on insulin. Similarly, too much intense exercise can be negative in terms of boosting cortisol, the stress hormone, in the body, which also impacts our fat storage.

Not all calories are equal. For example 300 calories from snickers not same as 300 calories from meat because meat is harder to break down the body will burn calories to digest it.

You are crrect about the calories but you have to remember you would rather eat brown pasta then a cheeseburger even if they have roughly the same calories as your getting the nutrition benifit from the brown pasta but alot of fat from the cheese burger

People cant differentiate what’s “sore” and “burning/gaining..” lmao

I liked video

This guy is like Saitama

Forget calories. Eat foods that don’t produce insulin in your body and you won’t eat too much because your not hungry. Learn about ketosis.

He look like Shao Kahn from the 1997 mortal kombat movie but good info

treat your body like a car, food is fuel to move and do things, you wouldn't keep filling up your gas tank if your car is just sitting on the driveway so don't eat just for the sake of it, just like your car will tell you when it needs fuel your body will tell you when you are hungry, problem is a lot of people eat out of habit like they've GOT TO have breakfast as soon as they get up, no! you've just woken up you haven't done anything go work for a few hours and work up an actual hunger

Okay. I walk 1hr & 30min each morning and 1hr & 30min each night. Its day 8. I also have decided to eat a low caloric diet. But since I'm so low calories I dont mind having a soda or a Mcchicken or 2 from McDonalds. Good or bad idea? I'm 6'1 and 30 years old 200lbs

my guy over here looking like gally form maze runner

Thank you for this video, it made me get my head straight and really into tracking my calories 🌟

I think he is the next egg man

i work out everyday but i am not sweating wtf