Honestly Wanhee, don’t fret about the editing and all the flashy stuff. Just sharing your knowledge and ideas is good enough for me. Glad you posted this!
You know everytime I start feeling lost or stuck - I come watch your videos. It makes me understand this is a slow long term process and thanks for reminding me of how slow the progress is. Coming back to watch it again if I feel lost Thanks man - Please don’t stop making videos like this
Dude, you're blowing up so fast! I'm so happy for you man. Keep up the good work, and thank you for all the help. I myself have gone from 25% body fat to about 17.9% and I'm seeing the difference. Thank you for the help again, it's like talking with a friend and having him talk to you about his personal journey. No flashiness, no in your face, just nice, well edited, and calm videos explaining your personal experiences and tips for us. Thank you man, and good luck to you with your channel's growth, you life, and your body! Have a good day, and thank you again.
Thank you for putting this into words. The time in my life when I was most consistent with going to the gym, eating healthy, meditating and overall taking responsibility of my life, is when I was keeping track of all these things. When I went to the gym, I would write down what exercises I did at what weight and how many reps. When I meditated, I would write what method I used and for how long. When I had to do basic chores, I would create a checklist and tick them off as I got them done. Seeing this video reminded me of all that, and it's really inspiring me to get back on track!
This is my 3rd attempt at weight loss, and this is the longest i have ever lasted (comfortably) with my 7th month in. I'm not really good at tracking food, i do make sure i don't eat too many calories and junk, the one thing i have been tracking consistently is my physical progress and also making sure to make videos in the gym, when i started i was just a little over 110kg (maybe 111 or 112). Because of what i heard about weight checking playing a role in discouragement (especially if you're not seeing the result you want) i decided not to check my weight for the first month and a half. So halfway into february (i started January), i checked my weight and it didnt make a dent so i decided not to bother with the scale again. That being said, i turned to making videos of me in the gym and taking some photos once in a while. 4 months in, i was starting to get little compliments, but i honestly did not feel like i was making a dent, to me, i still looked the same basically, by the 5th month i decided to watch my old videos, and i started to see how big i actually was 5 months ago compared to presently, so to motivate myself, on days where i was feeling down or feeling like i was not making any progress, i would watch the videos and remind myself how far i had come, next thing was to try some old clothes, they started to fit, shirts i couldn't get over my gut back in january where starting to fall over my stomach easily, my man boobs where beginning to morph into solid pecks, biceps where starting to become visible, could feel rock solid abs just below the layer of fat, and the cherry on top, i decided to check my weight again after 6 months and saw that i had dropped 6 kg, thats the farthest ive ever gone, and you're right, slow and steady wins the race, i made this much progress without any drastic changes in my diet, all i did was reduce the amount of carbs, cut down on soda to like 2-3 times a month. I actually love going to the gym now, its sustainable and it doesnt feel like a chore, so from personal experience, your advice is legit. If i can keep this up, by this time next year, i know i'll look like a completely different person. I've learnt to just keep showing up at the gym.
Great job! There is a term called keystone habit (google it), its basically a good habit that you develop that could lead to other good habits. Stick to that one, and then learn to add small good habits as you go along the way. Find what interests you. May not always be physical habit, it can even be mental habit. Doing 7 months of consistent training is amazing!! Well done again!
you are an absolute king brother, you killed every explanation and the weight identity concept is so powerful i cannot thank you enough to have published this video! beautiful, thanks
Omg the identity part really resonated with me. I bulked too fast and gained too much fat, I didn't recognize myself. I would expect to see someone in the mirror and then I looked and that wasn't what I was expecting. It was someone else. I decided to cut right away but SLOWLY. And it took 4 weeks to even notice a physical change. But I'm starting to feel more like the identity I know and get comfortable in the body I have right now.
Alternatively, you can weigh each day of the week and add up at the end of the week and divide it by 7, focusing on that median number. Track Mon-Sun, and on Sunday after your weigh-in, divide it by 7 and find your median weight. Compare that median weight to the weight you had the previous week, and that can begin to tell you if you're on the right track. You don't have to be anxious about each day and keep saying "Oh my god did I lose weight today?", you can just worry about the last weigh-in and make sure you're on a good pace. One thing you missed in the video here, is making sure you weight yourself at a consistent time of the day. Everybody generally has their own routines, especially bathroom usage and meals, so it's important to stay consistent and find a time that you can weigh-in and track it. Your tracking won't be as accurate if you weigh-in at 8am one day, 2pm the next day, and like 11pm the day after. Stay consistent on there and you'll get more accurate results and track progress better. Weight loss can be tough, but everyone has to find their rhythm and get a routine down and stay consistent. Takes time, but it's worth it.
It helped me hearing you say that 1kg weight loss per month is a good goal. I can fluctuate 1kg in a day but also I’m only 57kg (short female). I started exercising about 3 months ago and 1kg per month tracks for me and I have made a lot of strength gains. I am sometimes disappointed I’m not losing more fat but I know if I was showing my now progress to me before I started exercising I’d be so proud and excited.
This channel needs more recognition. Everything you said is true. I also felt relieved when you said 1kg per month is fine~ I have been stuck at a specific number for half a year now and I am starting my attempt to lose 2-3 kg of fat! I will be aiming for 1kg of weight a month. It never works when you restrict~ please do not stop making videos,they are life changing
this helped me a lot actually I have been caring to much about my weight when I lost 3kgs I was happy and all and all that work went to nothing because of not being able to learn how to take care properly of my body
THIS is content. Something more unique than hearing the same thing over and over. Such an amazing video honestly (your video gave me that brain scratch idk how to explain lol)
slow and steady is most important for weight loss and maintenance because your identity and lifestyle needs to keep up with your weight… so true. and prioritise maintenance over loss👏🏼
This was a great video! I get discouraged by the numbers, so sometimes I stop measuring. But you're right some days the scale is up but over time it all works out
I completely agree that you need to give your mind time to catch up to your weight loss. Faddy diets are as mentally as they are physically disruptive for this reason!
Great info. Thank you for sharing the details. I have a similar weight scale app and thought I was not doing well because it bounces up and down. My goal the last year has been to minimize the up and down to get a more consistent downward trend. You are right about the stress and eating salty food. For me when this happens it takes about 9 days of consistency for the water weight and salt to normalize and then I will be back just below the weight before the spike.
I agree, I've never had to cut for a fight but I tried once and I saw this tip and it was so easy to control my weight because I had a clear goal and knew my actions created an outcome and I was getting closer. I only had to lose 2-3 kg but hey it is what it is.
Hi Wanhee, I've watched a couple of your videos but this one made me subscribe so I'm glad you uploaded it! This is some of the healthiest and reasonable advice I've seen about weight loss and I've seen a LOT of content. It's really disheartening to see these fast dieting trends that encourage working out too much and basically starving (especially for korean females) so I really hope more people adopt your advice, no matter the gender. It is so true, maintaining weight is the most important part and getting that to fit your lifestyle. I'm going to keep that in mind! :)
My god lad I've only found your content today. Incredible stuff. Love the mental triggers you talk about in your vids. Big fan already. Delighted you posted this vid. Love the part where the new number is your number. I've gone from 240 to 220 very quickly but I've stayed at 220 for the last couple of weeks and its stressed me out no end. But as stated in your vid 220 is my new number not 230 or 240. Love from Ireland.
I used to really struggle with the idea of weighing myself every day as i have a history of disordered behaviours around my weight, but I've been able to do it and remain sane and not lose my mind, while also using it as an indicator of what to focus on
Thank you for this video. I was always told not to weigh myself every day, and do it once a week, max. I've been trying to lose weight since May, log in my food intake on an app, trying to stay in calorie deficit, but I do love eating, so it's going up and down. Weighing myself once a week is sometimes devastating, because I will lose 3lbs, then gain 2 more, and the number is just not going down! But what you explained makes so much sense. Seeing the weight every day, logging it and seeing the trend I feel will be more motivating. So, again, thank you! Great video, super well explained, simple. Good job!
I weigh myself daily at around same time, first thing morning after toilet visit and it's all about averages. I take approx 5-6 readings in one go and take the average and like you say, it's not consistent but your average going down is all that matters. I've lost 12kg in 6 months and approx 8% body fat.
This is the video I wanna see and hear. I’m stuck with 72kg and 73kg after weekends and I somehow kinda feel hopeless. Slow and steady are my motto from now on. 🎉
This was great advice Wanhee. I weight myself only once a week and it’s always an emotional roller coaster. I’m going to try weighing myself every day and see if I can stick to it. You always have a good perspective and you look great 👍🏼. Thanks!
Measuring is gold. Eat nice when you have a friend's party, then the next day go for a hike only on water and eat your first meal (healthy) after 4pm. Whatever you gain the day before will disappear. You will be happy to fest with friends and be active, keeping your weight.
I have been doing that procedure and set the goal 1kg per month and It works excellent for me👌 Perfect timing with the video. You described what I am doing at the moment. How tall are you?
I eat the exact same thing everyday give or take some meal changes and I never feel hungry or take days off yet my weight loss looks exactly the same. Eachday I weigh myself in the morning same time before food or drink and it can go up or down a kilo from the previous. Yet over 6 months I lost 7 kilos. Problem now is my scales are smart scales and they say I've lost like 4 kilos of muscle so thats another thing to cause me anxiety. Yet my lifts are heavier and workouts are better, the whole thing is just confusing either scales are wrong or my muscle to brain connection is way better even with muscle loss. The whole damn journey is just a mixture of anxiety inducing crap, its no wonder we all have such hard times.
Ignore the smart scale, it is 100% false and inaccurate. Look at the number, look at your body, look at your lifts. No need to stress :) eat yo protein
Nice Video again. I would love to see another clothing video as well. Like, what about fall or winter style for normies. Besides that, as a gym newbie myself, I am in the middle of a process about figuring out and failing and trying and getting experience. There are so many videos about muscles, diets, fat, protein, bulcing, cutting, maintaining, how many sets, how hard to train and so on and so on. I got a basic training plan at my gym but of course I am playing around with different approachings from time to time. I tried to go more often, I tried to push me to the limit and such. And yeah, I am still learning about what works for me and what better not. Its an interesting process. How to eat is another one. Right now I am trying just to keep roundabout 1900 cal and simply observe how my body reacts to that. And than I plan to adjust the calories.
Tracking everything was absolutely the missing thing that caused me to not get leaner, thank you so much for that... But why is weight loss so important? if you lose fat and create muscle you will not lose weight right? Since muscles weight more than fat
I am still at that point I train hard, I meal prep etc, walk every day, do cardio and I fast a few days a week. But I haven't tracked my weight for months. After this video, I am buying a scale this week.
Yep your daily caloric deficit should be no more than about 500, which will generate slightly more than 1 kg of fat loss per month, above than the risk is to loose muscular mass as well
Bruh I'm 62kg and yet I look like 72kg idk why my bodyfat is still visible. And I dont do abs workout too. I just do strength training, resistance training and lifting weights. I dont have any specific diet, Just eating home made food. And I'm a Vegetarian..
Hey man! Love your videos, really great and practical advice! Any advice on how you made your chart? I'd love to use this to track my own weight, thanks!
god damn, how did your ab showed up when you weigh 72kgs down to 71kgs? How man how ? :( this is so sad. I went from 73kgs down to 67.7kgs but fxck it, but no single shape showed up :(
Old athele speaking here. This /\ young man talks much sense. Take it easy, think long term, don't starve. Keep an eye on a small-ish calorie defecit and DONT try to cut all the fats out of your diet... you need fats for hormone regulation and vitiamin transport. Slow and steady is fine if you are going in the right direction.
does someone have an accurate daily calorie intake calculator? i have been doing 2450 calories for 2 weeks, but the weight has stayed the same and i have not lost much fat or gained muscle, should i go even lower?
Great vid! How do you know what calorie range you are aiming for? I’ve been trying to drop 72 to 69kg, so far losing about 1-1.5 kg over 2 months, so a bit of a slower progress. But it is heading down.
Well 1 kg a month is good when ur already healthy i was more than 60kg overweight and would never had stick to it if i didnt lose 50kg in 6 months so yeah if ur only slightly overweight take ur time and recomp if not you should really eat à lot less and exercice until ur slightly overweight and then adjust at this point
