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

Summary

This video offers a comprehensive guide to healthy and sustainable fat loss, emphasizing the importance of a slow and steady approach. The host shares personal strategies, including a 10% calorie deficit, maintaining muscle and strength through workouts, and prioritizing protein intake. They also discuss the psychological aspect of fat loss, the significance of not being too restrictive with food, and the necessity of planning for moments when one might deviate from the plan. The video is a practical demonstration of how to balance health, fitness, and enjoyment of life.

Takeaways

• 🔬 The video discusses sustainable fat loss through a scientific approach, emphasizing the importance of long-term results over quick fixes.
• 📈 The presenter advocates for tracking progress with photos and energy levels rather than relying solely on scales, as daily fluctuations can create 'noise' that obscures the long-term trend.
• 🚫 The importance of not comparing progress photos taken less than a month apart is highlighted to avoid focusing on short-term changes.
• 🏋️‍♀️ A calorie deficit of around 10% is suggested as a sustainable rate for fat loss without compromising health or muscle mass.
• 🥗 The video stresses the need for high protein intake during a calorie deficit to preserve muscle mass, with a recommended range of 1.3 to 1.6g of protein per kilogram of body weight.
• 🥦 Volume is key in meals to ensure satisfaction; the presenter suggests focusing on micronutrient-rich, lower energy-dense foods to feel full.
• 🍽️ The presenter shares personal strategies for maintaining a sustainable diet, including not aggressively restricting calories and ensuring a variety of nutrient-dense foods.
• 💪 The workout routine consists of a mix of hypertrophy and dynamic exercises to maintain muscle and increase energy expenditure.
• 🏃‍♀️ Cardio is recommended for its effectiveness in fat loss, but the presenter also acknowledges personal preferences and the need for sustainable workout routines.
• 🛒 When grocery shopping, the focus is on selecting foods that contribute to fat loss goals without sacrificing taste or satisfaction.
• 🌟 The video concludes with a mindset reminder that fitness and health goals should enhance life, not detract from it, and that it's okay to go off-plan occasionally.

Q & A

What is the main focus of the video?

The main focus of the video is to demonstrate a healthy and sustainable approach to fat loss, emphasizing the importance of a slow and steady method that prioritizes long-term health and results.

Why does the creator believe it's important to track progress photos weekly and not compare them if they are less than a month apart?

The creator believes in tracking progress photos weekly to monitor long-term trends rather than daily fluctuations. Comparing photos less than a month apart can increase the perception of noise and decrease the visibility of the long-term trend, which can be disheartening.

What are the two important numbers the creator tracks alongside progress photos?

The creator tracks two important numbers: energy levels throughout the week on a scale of 1 to 10, and how strong they felt in their workouts in the last week on a scale of 1 to 10.

What is a red flag for the creator that indicates they might not be following their own approach?

If both energy levels and workout strength scores are less than a seven for two consecutive weeks, it's a red flag that the creator might not be following their own approach.

What is the recommended calorie deficit percentage for sustainable fat loss according to the video?

A recommended calorie deficit for sustainable fat loss is about 10% from maintenance calories. For the creator, this equates to a deficit of approximately 240 calories.

Why is protein intake especially important during a caloric deficit?

Protein intake is crucial during a caloric deficit because it helps preserve muscle mass, which is essential for maintaining a high basal metabolic rate (BMR) and strength for future workouts.

What is the recommended protein intake range per kilogram of body weight when trying to lose fat sustainably?

The recommended protein intake range is 1.3 to 1.6 grams of protein per kilogram of body weight.

How does the creator plan to achieve a calorie deficit through food and exercise?

The creator plans to achieve a calorie deficit by reducing food intake by about 150 to 200 calories and increasing energy expenditure through workouts by about 50 to 100 calories.

What is the significance of focusing on volume when eating during a fat loss phase?

Focusing on volume ensures that the individual doesn't feel hungry during a fat loss phase. It involves consuming foods that are micronutrient-rich and less energy-dense to feel full and satisfied.

What is the creator's workout routine like in terms of frequency and duration?

The creator's workout routine consists of four workouts per week, with each session lasting about 4 to 4.5 hours.

How does the creator balance the desire for enjoying treats like warm gelato while on a fat loss plan?

The creator balances enjoying treats by ensuring they are already feeling satisfied from their meals before indulging. This approach allows them to enjoy the treats without feeling deprived or the need to overindulge.