The Process of Removing 10KG of Fat in 12 WEEKS | Science-Based Diet & Workout Routine

Summary

This video compares the fat loss journeys of two women, Samantha and Rachel, both aiming to lose 10 kg in 3 months. Samantha tries quick fixes, such as keto and extreme calorie restriction, but ends up exhausted and discouraged. In contrast, Rachel adopts a sustainable approach with reverse dieting, strength training, and better sleep, ultimately losing fat while building muscle. The story emphasizes the importance of working with your body, proper nutrition, and consistency over time to achieve lasting fat loss and a healthier, stronger body.

Takeaways

• 😀 Struggling to lose fat? It might be your fault, but the good news is you can fix it.
• 😀 There’s a difference between losing weight and losing fat, and it's crucial to understand it.
• 😀 Samantha and Rachel started with the same goal but used different approaches to lose 10 kgs in 3 months.
• 😀 Samantha went for quick, extreme methods like keto and cutting calories drastically, while Rachel opted for portion control and intermittent fasting.
• 😀 Despite initially losing weight, Samantha became tired, drained, and frustrated when her progress stalled.
• 😀 Rachel’s strategy involved reverse dieting, where she ate more to prevent metabolic slowdown and maintain fat loss.
• 😀 If you cut calories too much, your metabolism can slow down, making it harder to lose fat in the long run.
• 😀 Strength training and eating enough protein are key to maintaining muscle while losing fat, making muscles your fat-burning allies.
• 😀 Poor sleep can make it harder to lose fat, as it increases the likelihood of storing calories as fat.
• 😀 Rachel’s consistency with sleep, hydration, and eating more balanced meals kept her on track with fat loss, unlike Samantha, who struggled with cravings and binges.
• 😀 Water and apple cider vinegar can reduce cravings by 30%, helping you stay on track with your fat loss goals.

Q & A

Why does the script emphasize that losing fat might be your fault?

The script suggests that if you're struggling to lose fat, it might be due to mistakes in your approach, which is empowering because it means you have control over the solution.

What is the main difference between Samantha and Rachel's approach to weight loss?

Samantha's approach was fast and extreme, trying quick methods like keto and drastic calorie cuts, while Rachel focused on gradual changes, including reverse dieting and intermittent fasting.

What is reverse dieting, and why does Rachel use it?

Reverse dieting is a strategy where you gradually increase your calorie intake after a period of calorie restriction to boost metabolism and prevent fat gain. Rachel used this method to prevent her body from going into 'starvation mode' and to avoid metabolic slowdown.

Why did Samantha experience fatigue while Rachel felt energized?

Samantha cut her calories too drastically, leading to low energy and fatigue, while Rachel maintained a moderate calorie intake and followed a balanced approach, allowing her to feel energized and focused.

How does strength training play a role in fat loss according to the script?

Strength training helps build muscle, which in turn boosts metabolism, even when at rest. This supports fat loss more effectively than just cardio, as muscles burn calories even when not actively exercised.

What mistake did Samantha make that affected her muscle mass?

Samantha focused solely on cardio and drastically reduced her calories, which led to muscle loss rather than fat loss. This resulted in her losing muscle mass while still having fat.

Why is sleep important for fat loss according to the script?

Lack of sleep, as little as 14 days, can increase the likelihood of storing calories as fat. Rachel prioritized sleep, which helped her avoid this pitfall and lose fat more efficiently.

What dietary habit helped Rachel reduce cravings by 30%?

Rachel drank a glass of water with apple cider vinegar, which helped reduce her cravings. Additionally, she focused on eating protein-rich meals and whole foods, which kept her full longer and reduced unnecessary snacking.

What is the significance of the difference in weight loss between 'fat' and 'muscle'?

The script highlights that losing fat is the goal, not just losing weight. Fat loss results in a leaner, healthier body, while muscle loss can result in a weaker and less toned body, even if the scale shows a loss in pounds.

How did Rachel manage to stay on track with her fat loss journey without feeling deprived?

Rachel balanced her diet with one or two 'cheat days' where she enjoyed her favorite foods without guilt. She also incorporated rest days and recovery time, which allowed her to stay energized and continue her progress.