THE TRUTH ABOUT LOSING BELLY FAT | top tips for fat loss 

I get the annoyance with "eat less" because it's imprecise. You may appear to visibly eat a smaller quantity of food than a skinnier friend, but if your skinny friend is eating food that's less calorically dense, then they make actually be consuming fewer calories, even though the volume is larger. I think that explains why a lot of people feel like "but I barely eat! All I had was a small muffin for breakfast, a sandwich and a bag of chips for lunch, and some pasta for dinner" not realizing that all of those things are very calorically dense.

I like how you explained how not having trigger foods in the house isn't actually restricting. I've always thought keeping certain foods hidden just postpones my binging, but asking myself if I really want it and having to actually go get it is a good mindset switch.

There was a STUPID add that popped up on my feed once. It was a man (but not a medical professional) talking about PCOS and how his wife was gaining weight from it and how he understood and could help women lose/maintain the weight that is sometimes cause by having this condition. I don't suffer from it but I still wanted to smack him through the monitor. You are so right, you NEVER see women saying they are specialized in helping a man get in shape because he has testicular cancer (I know that isn't really a thing) but c'mon!

The only problem I have with men being women's fitness coaches or women's doctors is that they might understand the science and mechanics of our bodies, but they will never know the experience of our bodies so they'll never truly understand.

Yes to all of this! Also: why do men as women's fitness coaches ALWAYS want to tell me how to look like an IG baddie and never want to help me remain flexible and maintain lean muscle mass into old age?

I felt your rampage against men who specialize in womens fitness IN MY SOUL

I like what you said about the difference between setting yourself up for nutritional success being mistaken for restriction. I mean that’s a concept of intuitive eating - where you reconcile what your palate wants and what your body needs. Honoring your health doesn’t automatically equate to restriction; that was a tricky balance to strike personally when going through my ED recovery. Great video as always 💕

SO GLAD I FOUND THIS. This is the first video I watched that you made…You literally saved me from getting suckered into spending money on something that won't work for me. I'm going back to basics and stick with the walking. I'm totally looking forward to watching more of your vids. I have nothing but ❤for you...Your funny and witty.

Looooooooooove this video! The “roadblocks” are super helpful for me too. Creating a supportive environment is way more effective than having to choose “I won’t eat that” all the time. Also when the “womens health coach” video was playing I literally said out loud “why the BACK?” And then, “She’s gonna get him.”

I really liked that the one guy mentioned eating high satiety foods.

I agree with not having foods around that you know is your weakness, is not really a restriction. It works for me . Thank you

Absolut Queen of science and sass!! Lots of love and thank you for the education ✌🏼

You just explained very clearly why I only want a female personal trainer!!! Hug Anne

I understand the advice of eating without distraction to eat more slowly but it create the opposite effect on me. Having a distraction help me go slow, while when I do nothing, I just swallow everything fast to do something else.

I love your content! You inspired to try tracking my food again to try and identify where I can cut calories/build on protein. I've been unhappy with belly fat and I'm pretty active! I'm aging too so I know my body might be changing.

I just discovered your channel. You are really great! Thanks for being knowledable, clear and authentic :)

I rarely leave comments. But I really enjoy your channel. Thank you for providing a lot of great information without constantly showing off your body, and just giving us insecurity and unhealthy goals. Ofc, I’ve subscribed and will be waiting for new videos ❤

here's how you don't buy junk food: be a college student on a budget :') lol

A woman's belly fat loss expert ... it sounds as a man talking about menstruation (?) Love you Justina!!! 💚💚💚💚

I still don't get why it's more mentally healthy to restrict more calories than it is to add more cardio? Even if you're burning 150 calories, that's the difference between being able to eat 1600 and 1750 calories, which feels like a lot in a deficit. It's obviously not the only reason to exercise, but it can be motivating when I don't particularly want to go for a jog.

Trying to lose weight at 65 is a lot more difficult than I anticipated. 😳😫 My problem is that I’m rarely hungry.

This video is really sweet. It was exactly what I needed to hear ❤

Love this thanks Justina! I adore your videos! So real and spot on!

I got the vshred ad on this video

Nutrition nutrition nutrition!

I know this is an old video, but for a caloric deficit I understand why you say to not use movement as it links movement with "ripping calories from your body" instead of the fun, cool, joyful process it can be. But for me if i reduce my calories, or track my calories I am just so quickly triggered back to disordered eating habits, and sometimes I end up far down that rabbit hole before I realise and pull myself back.

Lol I just love your videos and attitude. So appreciate your input on all the things. 🤗👍🏻♥️

"your sex, which is determined by your genetics". YES.

You rock girl 💪 great video! So glad I came across your channel. Love your honesty

Thank you so I don't have i stress over ab workouts and now I know belly fat is 80% food than movement

Wait wait. Do people say eat 50% of plate or 75%??? (I’ve recently come to see there might be something right ab that)

Justina what are your thoughts on intermittent fasting?

The "eat with small utensils" things reminds me of eating with chopsticks to prevent overeating (and eat slower) 😅

Is the carnivore diet dangerous? I have so many stomach issues. If I eat just a salad I get bloated... I've heard the carnivore diet can help and heal that but the heart attack factor freaks me out . Curious what you think about it ?

I love your videos! Could you also talk about how to loose breast fat if you've always been particularly larger breasted and your back is starting to hurt... Are their back strengthening exercises that you would recommend?

Here for all the sass always 😜

Eat with no distractions... as I'm watching this whilst eating breakfast ☺

Does the order in when you eat your food matter? Like Vegetables first, then Proteins then Carbs/Fat?

Thank you so much for this video .. Question what do you think about growwithjo?

So my whole life even at my skinniest and most fit I always had a belly and big thighs and a big butt so I’m starting to realize that maybe that’s just genetics and not proof I’m not trying hard enough

It is really stupid and misinformation to advise how to lose belly fat or hips fat because it is just not possible . I don’t have boobs or belly fat, only hips and thigh fat. But guess what? When I lose fat, I lose it from my belly and boobs and the fat in the hips and thigh remains. And when I gain weight… always in the hips and thighs 😂 I love your channel and the information you give. It is really well done.

Hi Justina! What are your thoughts on Bret Contreras? He holds a PhD in biomechanics and specializes in glute training. Most of us clients are women(idk if he markets that specifically) and they’re all bikini and physique competitors. If you ever have the time, would you mind doing a video on reacting to his coaching/workout tips?

For the first TikTok girl doesn’t she just mean tone the muscle underneath? Like for sure you won’t remove the fat doing that, but doing the exercises still help you strengthen the muscle underneath, right? (Edited to clarify I do agree that she is still misleading lol)

hello I like the real facts that you share about fitness and life style, but you have no videos for the fellas do you have any video's out there for men ? what about the boys Justina ?

I like a lot of what you say, but your entire "misogyny" comment really turned me off. People, regardless of sex, can be whatever they want to be. If a man is trained to specialize in female health, then you should have just as much faith in him as I would a female trained in men's health. What you promoted with that comment is blind bias.

You had me until you mentioned cereal/fiber as a satiety food. No.

Truth mixed up with speculation and serious problems understanding basics ("toned"). Sorry girl, you need to gain a LOT more knowledge about the stuff you are talking.

This girl is a certified hater LOL but hey I guess that's why this is a RU-vid video. Go ahead girl

Hey Justina I really enjoy the info but why so many f words? … way too many for me, couldn’t finish the video because of it 😞

I feel like the more I think about changing my diet the more I gain lately 🥲 I’m a menace when it comes to sweets

"You know what? I'm gonna be a MEN's health specialist, how bout that?" haddd me 🤣like seriously be so for real👏

I cannot have chips (like Doritos) in the house. The craving is stronger than me. Its like a drug.

I appreciate you saying that you don't keep certain highly palatable foods around. I believed I had to "not restrict" myself from eating a box of cookies in 2 days, but reality is its much easier if I just don't have it around.

16:50 THANK YOU!! I've know of "Women's trainers" asking for inappropriate "progress pictures" or being too touchy with the excuse of teaching proper form.

It's so hard not to wolf down my food in front of my computer!! I agree that there is so much benefit to actually noticing what you put in your mouth and enjoying the process of eating instead of mindlessly chewing and swallowing and then looking at your empty plate and wondering where the heck it all went🤣Love your videos!!

I never had a belly until I hit my late 50’s! If I gained weight I gained in my hips, butt and thighs. Now I need to lose 40 lbs. I’m rarely hungry so when I do eat, even something healthy, I gain weight. It’s very frustrating. Thank you for your honesty Justina, I appreciate you!❤️

The troll call out was priceless 😂

Love how naturally skinny people are trying to coach others on how to lose belly fat 😂 and selling their methods too! What, are they gonna sell us their DNA?

You are so down to earth and relatable and unpretentious! Keep the great content coming!

I actually felt like the muscle-y guy had good advice. One of the areas that people push back against is cutting out "junk" foods, because you're supposed to be able to eat them in moderation, right. And it's "disordered" to cut things out (which Abbey Sharp has basically said. Truck her in my most humble opinion). But like, let's be honest, it's not exactly moderation to have a fistful of cookies every single day. Not to mention, I've never seen anyone who has a problem with sugar consumption ACTUALLY be able to successfully eat only a few cookies in a sitting, anyway. I'm calling myself out here, but I know a serving size of cookies for me is like the whole sleeve of chips ahoy cookies haha. I WISH I was kidding lol. So, I simply don't keep them in the house, and that is way less "disordered" than "saving" several hundred calories a day to be able to eat cookies daily, and it's way less "disordered" than crushing a whole sleeve of cookies as a "snack". Moderation is more like, "oh, your friend's having a party and there's some cookies there, let's have a few" vs constantly "budgeting" calories for foods that are nutritionally lacking. In my opinion specifically, I think it's just willful ignorance and no one wants to admit while you can lose weight on a diet of mostly nutritionally lacking foods, a "healthy weight" simply doesn't equate to actually being healthy. You need nutrients and you need to move your body in some way for like good cardiovascular health lol. And this is more directed at people who HAVE resources to become healthy and are practicing that willful ignorance I mentioned, not the people who have to deal with living in food deserts or who live under the poverty line so these kind of choices AREN'T actually choices for them. It just takes a lot of self reflection and accountability to be able to admit that usually the best option for a person struggling with obesity, like myself, is to not have high calorie/low nutrient food in the house. I cannot choose to eat cookies in addition to, or instead of food, I planned/did eat that day if they are not accessible to me. Which is true for everyone.

Do you have any videos specifically about building muscle/losing weight/staying in a caloric deficit when you're short? I'm 5'2" and, at least according to what my fitness tracker tells me, I expend about 1600 calories a day. I have a sedentary job, but I generally get 10K steps in walking my dogs and I do strength workouts and Pilates regularly. And on the days I lift weights, I have a hard time staying in a caloric deficit!

AMEN!! Men shouldn’t be a women’s fitness specialist 🙌🎉💖

Love your video as always. The last video you shared reminds me how women used to create the fashionable silhouette of the era by padding out that part of their outfit. Having curves is a trend? Time to for a bum roll and some ruffles to create volume on top. I don't think we need to modernize these solutions by building muscle.

My default setting is sassy/snarky and I am not about 20 videos of yours deep in less then 5 days since I found you….you were definitely the fitness coach I was missing. I have 💯 used the same phrases I’ve heard you say with my job as a Project Manager 🤣

I actually started doing the smaller plate method and it actually works pretty well for me! But also, I’ve been working on serving sizes, learning my rice bowl shouldn’t be mostly rice and needs to include veggies and protein to make it a fuller, more satisfying meal. 😂

From calling out your troll with an awesome reply to not editing out your "fody bat" mix up (I do that all the time!) - you prove your authenticity and why you are one of the first creators I subscribed to after watching only one of your videos! Your content is top notch!

I like to think of myself as a rational human being but I’ll be the first to admit that sometimes the whole “fitness industry” stuff makes me irrational. I’m doing resistance and strength training, a lot of cardio, and I do weigh myself regularly. Rationally, I know that I’m losing fat because I’ve had to buy new clothes 🤣 But every time I weigh myself and the scale doesn’t move, or goes up, I freak out. Rationally, this is likely because I’m building muscle. But so many “fitness influencers” and fitness-adjacent videos focus on scales-based results. It’s so difficult to get that out of your mind. It’s like I’ve been brainwashed by years of reading certain magazines as a teenager.

I started really examining the portion sizes of treats and stuff because I was going out and getting massive treats several times a week. I've been aiming for ~200 calories or less (the only place I count calories) and after a couple weeks I ate fruit snacks and they were VERY grossly sweet.

One of the best videos and channels on fitness that I’ve come across! New sub here! 🎉

That guy pulling his skin was making me squeamish for some reason. I’ve seen people pull skin but something about how he was doing it was uncomfortable lol.

Loving the science and the sass, keep it up Justina 😘

FODDY BAT! I will call it nothing else from now on.

Well there ya go. Post menopausal senior. Thankfully me belly has decreased with a change in diet mainly no refined sugar and plant based. Slow but steady but am feeling stronger with my work outs. Thank you for information.

The women instructors seemed to be more misleading than the men here, but that’s just my observation 😬

fun fact... I have always hate candy. But I also used to hate fruits.. but in the recent years, I have really started to enjoy fruits :) So.... there is that. some of us just cannot stand candy. and yes fruits DO taste better

I've recently been having issues with my thyroid and it's made me ill for quite a few months. I gained a bit of weight a few months ago from it but currently have re-lost it as I'm no longer ill. I am the weight I was before although I have a lot more body fat I don't know how to get rid of (ESPECIALLY around my stomach)! I've always been consistent with weight training so I'm fit, but I'm completely stumped.

Do you have any tips on how to lose fat when you have a condition that doesn't let you exercise as much as you should? I have pudendal neuralgia, and it's well managed, but it puts a lot of exercises out of reach. I found out that my body fat is 56%, which is way too much. Any exercise that I can maybe try? I'd love any suggestions! Thank you!

Your new handle should be science and sass!!! Love it!

It seems that some of the things you’re complaining about is because you simply don’t like the way they’re saying them, but in some of the videos, they’re literally saying the same things you’re saying/ say. It wasn’t hard to comprehend & the messages are pretty much implied. But I understand it’s part of your brand to critique & show your way is best & I guess be annoyed by everyone else’s content or whatnot. That being said, you’re very knowledgeable. ❤

Love the format of this video! Thanks Justina!

Recently found your videos when looking for vshred debunks (had an incklin it was bullshit) - very informative & feels very honest & genuine. I'm a man in my 30's and never had any weight issues but think I've gotten a bit of a belly recently and I think it's down to my portion control & lack of movement (diet is pretty balanced tbf) so your videos were a bit of a light bulb moment, think the hand method might really help. Thank you for your efforts

Where do I get a pikes>likes shirt? Cute!

I read Harvard Nutrition's guide to losing weight and keeping it off and they basically said the same thing as you.

Hi Justina, I understand the simple principle of caloric defects, but struggle with the reality of my body response to diet adaptations. I've found for myself that it's really easy to go too far, with only a small dietary reduction, with the calorie defecit and have my bowels shut down. It's like constipation, but without the backlog, as just about everything I eat is consumed, with only enough left that I only need a weekly bowel motion, which I know isn't good. At 63yo, 79kg (174lb), 185cm (6'1"), I don't really need to lose fat, but for family health history & age factors I would like to reduce my visceral fat. Despite walking up to 15,000 steps per day as a teacher, running up & down flights of stairs, carrying heavy loads as an engineering & construction teacher, occasionally cycling 11km (7miles) to work, & resistance training at the gym; my 18% body fat and visceral fat score of 10 has barely fluctuated, even when I've been in the caloric deficit I described above, or eaten a more caloric balanced diet, or over eating a little bit. My weight has varied from 75-80kg (165-176lb), but my body composition hasn't varied much at all, and any fluctuation hasn't matched my diet or exercise. For me, a balanced calorie diet is 3100-3200 calories per day. The only beneficial dietary change I noticed was when I increased protein supplementation from 60g to an extra 90g per day, this had significant daily functional strength and endurance benefits. Do you have any insights on side stepping body adaptations to lowering caloric intakes?

I'm here for the sass...and the info!

Lol at women's fitness specialists. Did you ever read the sexist dumpsterfire that is the Strong Curves training book?

What a great way to start my day!!

"Okay, I'll just go fuck myself" gawd you crack me up! Another awesome video! Thank you!

❤

I am on a journey to reconnect with my body.... i feel so lost in that ocean of bullshit and scam... i trust you. Do you teach? Trained? help? lol.

As a super skinny person with a very big belly, can I ever overcome genetic distribution? Losing weight isn’t an option and building more muscle doesn’t help the belly fat. I’m tired of people thinking I’m pregnant and starting to consider lipo

I am so glad I watched this.

Thanks for another good video 😀‼️

Love the sass!

I work at a warehouse where im actively walking 20,000+ steps 4 days a week and cant seem to lose any weight at all. I eat 2 large meals a day and usually go 12-15 hours between eating. Idk what more to do ;n; theres a lot of bread, but bread is one of the only filling foods

Thanks for sharing. My format to lose fat is............... -adequate fiber (30 grams or more daily to produce short chain fatty acids) -intermittent fasting (16:8) or at least (12:12) -healthy fats (no MSG, trans fats or seed oils) -caloric deficit = (bodyweight x 12) - (bodyweight x 15%) -limit processed foods and added sugars -high protein (.8g/lb. of bodyweight) -low carb (

Fruits cost more than candy so…I’m good. (But we usually have apples around, at the very least ☺️)

My goal with ab exercises is to prevent leaky bladder as I get older.

walking is better bc you aren't spiking cortisol. running won't achieve the same thing. you want to burn fat and not glycogen

if you grow muscles in the area the % of fat actually gets lower in that arrea compared to the total mass in the area, so in some respects spot excersizes do work, it just doesn't reduce actual fat mass.