How To Get Shredded and STAY Shredded (in 60 Days)

Summary

In this enlightening video, the speaker shares their successful 60-day weight loss journey without resorting to crash diets or extreme calorie cutting. Emphasizing three key principles—maintaining a calorie deficit, incorporating regular exercise, and establishing a solid post-diet strategy—the video addresses common pitfalls of traditional dieting methods. The speaker explains how to calculate maintenance calories, the importance of exercise for sustainable results, and how to transition to maintenance calories to prevent rebound weight gain. With a focus on consistency and flexibility, this guide offers practical insights for achieving long-term weight loss success.

Takeaways

• 😀 Successful long-term weight loss doesn't require crash diets or drastic calorie cuts.
• 💡 Many past diets fail due to a lack of a sustainable maintenance strategy post-diet.
• 📉 Quick fixes may lead to quick weight loss but often result in reverting to old habits.
• ⚖️ A calorie deficit is essential for weight loss, meaning you need to consume fewer calories than your body burns.
• 🧮 Finding your maintenance calories is crucial for establishing an effective weight loss plan.
• 📅 Aim for a sustainable weight loss rate of around 0.5% to 1% of your body weight per week.
• 🏋️‍♂️ Incorporating exercise helps burn calories and maintain muscle tone during weight loss.
• 📊 High-intensity workouts burn more calories in less time compared to lower intensity exercises.
• 🔄 Consistency in maintaining a calorie deficit and healthy eating habits is key to preventing weight gain rebounds.
• 🚀 After a dieting phase, shift directly to maintenance calories to avoid feeling restricted and prevent binge eating.

Q & A

What are the three main principles of long-term weight loss discussed in the video?

The three main principles of long-term weight loss are maintaining a calorie deficit, incorporating exercise, and having a solid post-diet plan to prevent rebound weight gain.

Why do many diets fail according to the video?

Many diets fail because they focus on quick fixes that do not include a strategy for long-term maintenance, leading individuals to revert to old eating habits after dieting.

How is a calorie deficit achieved?

A calorie deficit is achieved by consuming fewer calories than the body burns on a daily basis. This can be done through diet, exercise, and understanding one’s maintenance calories.

What is the recommended rate of weight loss for sustainability?

A sustainable rate of weight loss is around 0.5% to 1% of body weight per week.

What should you do as you lose weight to maintain your calorie deficit?

As you lose weight, you should either lower your calorie intake further or increase your exercise levels to continue maintaining a calorie deficit.

Why is exercise important in a weight loss plan?

Exercise is important because it helps burn calories, allows for a less aggressive cut in food intake, and contributes to achieving a toned and shredded appearance.

What type of exercise is recommended for weight loss?

The video recommends both high-intensity exercises, such as running or HIIT, and moderate activities like walking. Weight training is also encouraged for a toned physique.

How should one transition from a calorie deficit after reaching their weight loss goal?

After reaching a weight loss goal, one should immediately shift to maintenance calories rather than gradually increasing intake, to avoid the stress of staying in a deficit.

What is the role of consistency in maintaining weight loss?

Consistency in maintaining a calorie deficit leads to weight loss over time and helps develop healthy eating habits, making it easier to avoid rebounds after dieting.

What should you do to fine-tune your maintenance calorie intake?

To fine-tune maintenance calorie intake, gradually increase calorie consumption while monitoring weight stability over a week. Adjustments should be made in small increments to ensure the new weight is maintained.

Outlines

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🏋️‍♂️ Mastering Long-Term Weight Loss

In this video, the speaker shares their successful weight loss journey over 60 days without resorting to crash diets or drastic calorie cuts. They highlight the failure of many popular diets, attributing this to a lack of long-term maintenance strategies. The key to successful weight loss lies in understanding calorie deficits, which occur when one consumes fewer calories than the body burns. The speaker explains how to calculate maintenance calories and emphasizes the importance of sustainable weight loss rates—suggesting a gradual reduction in calorie intake. They also discuss the necessity of exercise in weight loss, recommending a mix of high-intensity and moderate activities. Finally, the speaker underlines the importance of consistency and a solid post-diet plan to prevent weight rebound, advocating for an immediate shift to maintenance calories after dieting to maintain the new weight effectively.

Keywords

💡Calorie Deficit

A calorie deficit occurs when the number of calories consumed is less than the number of calories burned by the body. This concept is foundational to weight loss, as it signifies that the body is using stored energy (fat) for fuel. The script emphasizes that creating a calorie deficit can be achieved without extreme dieting, promoting a balanced approach to weight management.

💡Sustained Weight Loss

Sustained weight loss refers to the ability to maintain weight loss over an extended period, rather than experiencing temporary changes. The video highlights that many diets fail to achieve this due to their focus on quick fixes without long-term strategies. It stresses that the key to sustained weight loss lies in consistent practices and realistic expectations.

💡Maintenance Calories

Maintenance calories are the number of calories required to maintain an individual's current weight, factoring in daily activity levels. The script discusses how determining these calories is crucial for both losing weight and maintaining it after a diet. By finding and adjusting maintenance calories, individuals can avoid regaining lost weight.

💡Weight Training

Weight training involves lifting weights to improve strength, muscle mass, and overall fitness. In the context of the video, it is presented as an essential component of a successful weight loss journey, as it helps shape the body and boost metabolism. The script advises incorporating weight training alongside a protein-rich diet to achieve a toned appearance.

💡Consistency

Consistency refers to the ability to stick to a plan or routine over time. The video underscores its importance in achieving long-term weight loss, noting that even minor deviations should not derail progress. By being consistent in maintaining a calorie deficit and healthy eating habits, individuals can more effectively prevent weight gain after dieting.

💡Post Diet Plan

A post diet plan is a strategy for maintaining weight loss after completing a dieting phase. The script emphasizes the necessity of having a clear plan to transition from a calorie deficit to maintenance calories to avoid reverting to old eating habits. This aspect of weight management is crucial for long-term success, preventing the rebound effect commonly seen in dieters.

💡Aggressive Dieting

Aggressive dieting refers to drastic calorie reductions that may lead to rapid weight loss but are often unsustainable. The video warns against this approach, advocating for slower, more manageable weight loss strategies that allow for greater dietary flexibility and enjoyment. It suggests that aggressive dieting can lead to burnout and subsequent weight regain.

💡Caloric Adjustments

Caloric adjustments involve changing calorie intake to either create or alleviate a calorie deficit. In the script, it discusses the importance of adjusting calorie intake based on weight changes to maintain progress. This principle allows individuals to fine-tune their diets effectively, ensuring they remain on track with their weight management goals.

💡Progressive Overload

Progressive overload is the gradual increase of stress placed on the body during exercise, essential for muscle growth and strength gains. The video mentions this concept in relation to weight training, advising viewers to implement it in their routines. By continually challenging the body, individuals can achieve better results in their fitness and weight loss efforts.

💡Healthy Eating Routine

A healthy eating routine encompasses consistent choices that support overall wellness and weight management. The script suggests that developing a routine helps make healthy eating habitual, which is vital for avoiding weight regain post-dieting. By embedding these practices into daily life, individuals can more easily maintain their new body weight.

Highlights

After 60 days of dieting, the speaker achieved weight loss without crash diets or drastic calorie cuts.

Many past diets fail due to a lack of strategy for long-term maintenance.

Quick fixes can lead to rapid weight loss but often result in returning to old eating habits.

The foundation of weight loss is maintaining a calorie deficit, where you consume fewer calories than you burn.

The body burns calories in various ways, including resting, exercising, and digesting food.

Calculating maintenance calories is essential for determining how many calories to consume for weight loss.

A sustainable weight loss rate is approximately 0.5% to 1% of body weight per week.

A slower approach to dieting allows for more flexibility and enjoyment in food choices.

As weight is lost, the body burns fewer calories, necessitating adjustments in calorie intake.

Incorporating exercise into a weight loss plan allows for a larger calorie allowance in the diet.

Higher intensity exercises burn more calories in less time, beneficial for weight loss.

Weight training is recommended for those seeking a toned appearance while losing weight.

Consistency in maintaining a calorie deficit is crucial for successful long-term weight loss.

Having a post-diet plan is necessary to avoid regaining lost weight after the dieting phase.

Immediately shifting to maintenance calories after dieting helps avoid feelings of restriction and urges to binge.

Fine-tuning maintenance calories involves gradual adjustments while monitoring weight stability.

Transcripts

after 60 long days of dieting I'm

finally shredded and it was so much

easier than I thought it was going to be

I didn't follow any crash diets I didn't

drastically cut my calories I ate a lot

of carbs and I didn't drink a single

Skinny Tea so if I didn't follow any of

these crash diets how was I so

successful it's simple I followed the

three main principles of long-term

weight loss but before we dive into the

three key principles let's talk about

why all your past diets have failed now

it's no secret that the world is full of

fat diets that promote Quick Weight Loss

results yet statistically these diets

have an awful success rate and according

to a 2007 review of weight loss studies

sustained weight loss after a period of

dieting is actually the exception not

the rule so why do all these diets fail

well the problem actually lies in the

setup of the weight loss plan itself

quick fixes do lead to Quick losses but

without a strategy for longterm

maintenance it is far too easy to

rebound into old eating habits once our

period of dieting is is over but

avoiding this problem is easy if you

follow the three key principles to

long-term weight loss first comes the

most important principle and that is

your diet if you're anything like me any

mention of a diet has you rolling your

eyes and gripping on very tightly to

those carbs you desperately don't want

to cut but it's not what you think just

let me explain weight loss isn't

actually as hard as many people make it

out to be and it all comes down to a

calorie deficit where you just eat fewer

calories on a daily basis than your body

Burns but this isn't just through

exercise your body Burns calories in a

lot of different ways while resting

during physical exercise of course

non-physical exercise and also through

digesting food so after taking all that

into account let's just say your body

Burns around 2,000 calories a day to

maintain your current weight you would

also need to eat 2,000 calories and to

lose weight you'd need to eat less than

that but how do we know how many

calories we're burning a day and how do

we create a deficit well firstly you

need to find your maintenance calories

and calculating your maintenance

calories is actually nowhere near as

hard as it may sound but if you don't

know how to do it I'll pop an easy way

to calculate it on the screen now after

we have our maintenance calories you

need to decide how long you want your

deficit to take a slower more

sustainable rate of weight loss means

losing around 5% of your body weight

each week but a more aggressive shorter

approach means losing around 1% of your

body weight each week which may sound a

little bit confusing so let's break this

down in an example say you're

£135 and you're eating 2,500 calories a

day to maintain that weight .5% % loss

per week means reducing your intake by

about 350 calories daily to

2,150 but for a 1% weekly weight loss

you'd need a larger deficit of around

675 calories per day bringing you down

to just

1,825 daily calories now although a

shorter more aggressive option might

seem more tempting to you it is very

important to avoid crash dieting here a

more sustainable rate of loss allows you

to have a little bit more flexibility in

your diet and enjoy free meals without

completely derailing your progress and

this balance isn't just more enjoyable

it is the secret to long-term success

when it comes to losing weight but

here's where most diets stop working as

you lose weight your body just starts to

run on fewer calories meaning that

naturally you burn less calories while

at rest while exercising while doing

non-exercise activities and because

we're not eating so much food we're

burning less calories while digesting

which means that after a few weeks of

dieting your initial deficit probably

won't be much of a deficit at all so you

could paper be doing everything right

but be eating the wrong amount of

calories and making no progress at all

and don't worry to account for this all

we need to do is drop our calories back

down a little bit or up the amount we're

exercising in order to push ourselves

back into that deficit so now that we

have our deficit set it's time to move

on to principle number two and that is

working out now of course you could just

lose weight from the deficit coming from

your diet alone but including exercise

into your plan gives you a way to burn

calories and means you don't have to

aggressively cut your food in order to

stay with within your calorie deficit

plus working out is also what's going to

give you that tone shredded look when

you lose weight but Are there specific

types of exercise you should do when

you're trying to lose weight all it

comes down to is what you can maintain

in the long term exercises that are

higher intensity such as running or hit

will burn much more calories within a

small time frame in comparison to lower

intensity exercises such as walking

which is very important to keep in mind

when setting up a weight loss plan I'll

pop up a quick info sheet here on how

many calories each exercise burns that

way you can decide personally what one

is most worth it to you and which one

will fit best into your lifestyle

personally getting in around 8 to 15,000

steps each day and doing a light to

moderate form of cardio two to five

times a week seems to be the sweet spot

for me that I can maintain in the long

run and as I mentioned before for those

looking for a more shredded look when

you lose weight I recommend picking up

weight training coupled with a

protein-rich diet now to break it down

really quickly all this would mean is

weight training around three times a

week following Progressive overload on

all your lifts and eating around 1 G of

protein per pound of body weight but if

you're looking for a little bit more

information on starting the gym and

working out your nutrition in line with

those goals I will pop a video up on the

screen now that talks all about this so

now we have our diet and our workout set

let's talk about the most crucial part

of weight loss and that is how to keep

the weight off now there's two main

things we need to consider here the

first one being consistency a consistent

calorie deficit no matter how long it

takes you inevitably will lead to weight

loss it also turns healthy eating into a

routine which helps you avoid weight

gain rebounds after our dieting period

has ended and honestly it doesn't matter

how many times you go off plan the only

thing that matters when it comes to

weight loss is jumping back on plan as

soon as you can and keep pushing with

your calorie deficit now here comes the

most important thing we need to consider

and that is our post diet plan without a

plan to maintain our weight once it's

off it is inevitable that we go back to

old eating habits and rebound on the

weight that we've just lost but don't

worry here is the exact plan you're

going to follow to keep that that weight

off long term first you're going to need

to come out of your deficit straight

away and shift immediately to your

maintenance calories for your new weight

this direct approach instead of adopting

approach such as reverse dieting where

you gradually come out of your deficit

and up to your maintenance over time

allows you to come out of that deficit

as soon as possible because if we aren't

losing weight anymore why would we want

to keep our body in that stress State

and stay in a deficit this way we're

also allowing ourselves to eat as much

food as possible to maintain our current

weight liberate ourselves from feeling

restricted and resist the urge to binge

which is so common after a dieting phase

now finding your sweet spot for your new

maintenance calories will take a little

bit of trial and error it will probably

be around 200 to 600 calories above your

dieting intake but this will be

influenced by the exercises you were

doing to maintain your deficit and also

how rigorous your deficit was so imagine

your diet ended on 18,000 calories daily

the very next day boost your intake to

around 2,000 calories after your intake

is boosted your new goal is to fine-tune

this number gradually increase your

calories keeping a Keen Eye on the scale

a few times a week to ensure your weight

remains stable if your weight holds

steady for a week at this new calorie

level you'll know you're on track and

from this point you can add another

little increment of calories until you

can no longer hold Maintenance Weight

consistently over a week or two period

and to prevent unwanted weight gain at

this stage it's best to make these

calorie adjustments in very small steps

this allows you to keep your progress in

check and your body at its new weight

while eating the most calories possible

because the more food that you are able

to eat the less you will feel restricted

and the more likely you are able stick

to a healthy eating plan that allows you

to maintain your new body weight now to

wrap things up I really hope this video

helped shed a little bit of light on how

to lose weight and keep it off in the

long term and avoid becoming one of

those weight loss study statistics

please let me know what part of this

video you found most useful or if you're

on your own weight loss Journey drop

some tips down below so we can help some

others out on their Journeys thank you

guys so much for watching and I'll catch

you in the next one