I Lost 28KG With This Weight Loss Protocol (A Step By Step Guide)

Summary

This video shares a detailed weight loss protocol used to shed 28 kilos, emphasizing a sustainable approach focused on proper calorie intake, macronutrients, weight training, and walking. The protocol encourages a calorie deficit and highlights the importance of protein, fats, and carbs to maintain hormonal balance and support muscle growth. It also stresses the significance of daily walking (10,000–15,000 steps) to accelerate fat loss without increasing hunger. The video also offers tips for climbers and athletes, emphasizing how to adjust food intake for performance gains and how to transition from weight loss to maintenance or bulking for optimal results.

Takeaways

• 😀 The weight loss protocol helped the speaker lose 28 kilos, with 16 kilos lost in 16 weeks, even after 8 months of being in a calorie deficit.
• 😀 Setting a body fat percentage goal (10-15% for men and 20-30% for women) is often better than focusing solely on a specific weight number.
• 😀 A calorie calculator can provide a starting point for estimating your daily caloric needs, but individual variation must be considered.
• 😀 A 500-calorie daily deficit is recommended for sustainable weight loss, equating to about 0.5 kg of fat loss per week.
• 😀 Macronutrient breakdown for weight loss: 0.5-0.8g of fat per kg of body weight, 2g of protein per kg, and the rest as carbs.
• 😀 Weight training should focus on low volume, high-intensity exercises with 3-5 minute rests between sets to prevent muscle loss while dieting.
• 😀 Walking 10,000 to 15,000 steps daily, preferably briskly, is a powerful and low-impact way to burn extra calories without increasing hunger.
• 😀 Walking not only helps with fat loss but also improves sleep, mood, and overall energy levels throughout the day.
• 😀 Meal timing matters: one meal a day (OMAD) can work well for some, and fasting (e.g., 12-24 hours) may help with energy regulation and sleep quality.
• 😀 When weight loss plateaus, it’s better to increase activity (such as walking) before reducing food intake further, as food is important for recovery and health.

Q & A

What is the primary goal of the weight loss protocol outlined in the video?

The primary goal is to help individuals lose weight by creating a calorie deficit while maintaining muscle mass and healthy hormone levels. The protocol emphasizes sustainable activity levels, proper macronutrient balance, and understanding personal metabolic responses.

How much weight can one expect to lose in the first week of following the protocol?

Typically, you can expect to lose about 1 kg in the first week. This rapid weight loss is primarily due to the body burning glycogen, which holds water, leading to an initial decrease in weight.

Why is walking considered a key component of the weight loss protocol?

Walking is a low-impact, daily activity that helps burn additional calories without increasing hunger. It also provides psychological benefits, such as improved mood and better sleep, while aiding in fat loss through consistent calorie expenditure.

What should you do if your weight loss slows down after the first couple of weeks?

If your weight loss slows down, it's recommended to increase your daily walking steps or overall activity before reducing your food intake. Lowering your food too early may impact your energy levels and recovery, so it’s best to first optimize physical activity.

How should macronutrients be distributed during weight loss?

During weight loss, you should aim for 0.5–0.8g of fat per kg of body weight, 2g of protein per kg of body weight, and the remainder of your daily calories should come from carbs. This balance supports muscle maintenance, energy needs, and hormone health.

What’s the significance of adjusting calories after reaching your weight loss goal?

Once you’ve achieved your weight loss target, it's important to gradually increase your calorie intake to find your maintenance level. This helps you avoid regaining weight while ensuring you have enough fuel for daily activities and training.

How do you calculate your maintenance calories after weight loss?

To find your maintenance calories after weight loss, start by increasing your daily calorie intake by 400 calories for a week. If you don’t gain weight, increase by another 200 calories, continuing until you find the point where you gain 0.5–1 kg. This indicates your maintenance calories.

Can someone continue to lose weight if they don’t walk 20,000 steps a day?

Yes, you can still lose weight without walking 20,000 steps per day. The key is to adjust your calorie intake and activity levels, and increase walking to 12,000-15,000 steps if necessary, while keeping a consistent calorie deficit.

What role does fat intake play in the protocol?

Fat intake is crucial for maintaining hormone health and supporting the production of testosterone and estrogen. It also helps in the absorption of important vitamins and supports a functioning immune system. The protocol recommends consuming 0.5–0.8g of fat per kg of body weight.

Why is protein intake set at 2g per kilogram of body weight?

Protein intake is set at 2g per kg of body weight to help preserve and build muscle during weight loss. This is vital because maintaining muscle mass ensures that the weight loss comes from fat rather than muscle, which increases metabolism and supports higher calorie burn.