7 Most Underrated Tactics For Losing Fat Indefinitely

Summary

The video script details a common cycle of weight loss struggles, from denial to acceptance and attempts at dieting, often derailed by binge eating. It emphasizes the importance of setting clear goals, calculating maintenance calories, and maintaining a caloric deficit for sustainable fat loss. The speaker advises against targeting specific areas for fat loss and instead focuses on overall health and consistency. Plateaus are presented as natural, and the script encourages viewers to maintain a healthy mindset and environment to support long-term weight management.

Takeaways

• 😌 The common cycle of weight loss starts with denial about weight gain, followed by acceptance, an internal pep talk, a proclamation of dieting, a binge, and finally guilt and self-blame.
• 🏋️‍♂️ To break the cycle, set clear and realistic goals with milestones, and visualize the desired outcome for better motivation and success.
• ⚖️ The fundamental rule of fat loss is to eat at a caloric deficit, meaning consuming fewer calories than you burn.
• 🔢 Calculate your maintenance calories to understand how many calories you need to maintain your current weight and then aim to consume 300-400 less to lose weight steadily.
• 📝 Keep track of your daily caloric intake and compare it with your maintenance calories to ensure you are in a deficit and on track for weight loss.
• 📉 Weigh yourself daily at the same time to monitor your progress and identify trends, rather than relying on sporadic snapshots which can be misleading.
• 🚫 Avoid emotional eating and binging, which can derail weight loss efforts and lead to feelings of guilt and self-blame.
• 🤸‍♀️ Incorporate a mix of healthy eating habits, whole foods, and possibly fasting or increased protein intake to create a sustainable diet plan.
• 🔄 Understand that weight loss plateaus are natural and necessary; they indicate your body is trying to maintain its current state, and staying in a caloric deficit will eventually break through it.
• 🧘‍♂️ Recognize the importance of mental energy and avoiding fatigue, as maintaining a positive mindset and refueling mentally is crucial for sustained weight loss.
• 🔧 Design your environment to support your weight loss goals, such as keeping unhealthy foods out of sight or difficult to access, and setting boundaries in social situations.

Q & A

What is the first step in the weight loss cycle described in the script?

The first step is 'ignorance', where the individual is not aware of their eating habits and does not measure their weight, leading to a gradual weight gain.

How does the speaker describe the second step in the weight loss cycle?

The second step is 'acceptance', where the individual notices physical changes like a bigger face and a lower belly, and can no longer deny that they have gained weight.

What is the purpose of the 'internal pep talk' mentioned in the script?

The 'internal pep talk' is a motivational self-talk where the individual decides to start their diet, often prompted by an upcoming event like summer, where they don't want to feel embarrassed about their body.

What is the significance of telling friends and family about one's diet in the weight loss process?

Telling friends and family about one's diet serves as a form of accountability, which can help the individual stick to their eating plan and avoid temptations.

Why does the speaker mention the importance of setting clear goals and milestones for weight loss?

Setting clear goals and milestones helps to provide a concrete vision of the desired outcome, making it more likely for the individual to achieve their weight loss goals.

What is the number one rule of fat loss according to the script?

The number one rule of fat loss is to eat at a caloric deficit, meaning consuming fewer calories than the body uses.

How can one calculate their maintenance calories and why is it important?

Maintenance calories can be calculated using an online calculator by inputting details like sex, age, height, weight, and activity level. It's important because it helps determine how many calories one needs to consume to maintain their current weight, which is crucial for planning a weight loss diet.

Why is it recommended to measure weight every day in the weight loss process?

Measuring weight every day helps bring awareness to one's eating habits and progress, serving as a motivator and a way to track the overall trend of weight loss, rather than focusing on daily fluctuations.

What is a plateau in the context of weight loss and why does it occur?

A plateau in weight loss is a period where the individual stops losing weight despite continuing their diet and exercise regimen. It occurs because the body is trying to conserve energy and maintain a certain weight level, often due to evolutionary survival instincts.

How can one break through a weight loss plateau?

To break through a weight loss plateau, one must maintain a caloric deficit and be patient. The body needs time to adjust, and as long as the caloric deficit is maintained, weight loss will eventually resume.

What role does the environment play in weight loss and what strategies can be used to design a favorable environment?

The environment, both physical and social, can significantly influence weight loss efforts. Strategies include removing temptations like high-calorie snacks from easy reach and setting boundaries with social influences that encourage overeating.

Outlines

00:00

⚖️ The Struggle with Weight Loss

The speaker discusses the common cycle of weight loss attempts, starting with ignorance about unhealthy eating habits, recognizing weight gain through physical changes, and initiating a diet plan. This is followed by telling friends and family about the diet, controlling eating habits, giving in to temptations, and then feeling guilt and self-blame for overeating.

05:00

🏁 Setting Clear Goals for Weight Loss

The speaker emphasizes the importance of having a clear, realistic goal for weight loss, breaking it down into manageable milestones, and the primary rule of fat loss: eating at a caloric deficit. They explain how to calculate maintenance calories and the significance of accurately tracking calorie intake to ensure weight loss.

10:01

📏 The Importance of Measuring Progress

The speaker highlights the importance of measuring weight and tracking calories daily to stay on track with weight loss goals. They explain that measuring brings awareness to one's actions and helps in making better choices. They also discuss the mental benefits of seeing consistent progress and the pitfalls of relying on feelings or mirror reflections.

📉 Handling Weight Loss Plateaus

The speaker addresses the common issue of hitting a weight loss plateau, explaining it as a natural part of the process where the body resists further fat loss. They advise maintaining the caloric deficit and using the plateau period to stabilize the new weight and mentally recharge, emphasizing the importance of maintaining weight loss long-term.

🏡 Designing Your Environment for Success

The speaker discusses how to create an environment conducive to weight loss by avoiding temptations like keeping unhealthy snacks at home and managing social influences that encourage overeating. They stress the importance of setting boundaries and adjusting one’s surroundings to support healthy habits.

Keywords

💡Weight Loss

Weight loss refers to the process of reducing body weight through a combination of diet and exercise. In the video, it is the central theme as the speaker discusses the common cycle people go through when attempting to lose weight, including steps like acceptance of weight gain and the internal pep talk to start a diet. The video emphasizes the importance of a clear vision and setting milestones for weight loss.

💡Caloric Deficit

A caloric deficit is the concept of consuming fewer calories than one's body needs to maintain its current weight, which leads to weight loss. The video stresses that eating at a caloric deficit is the number one rule of fat loss, and it is essential for understanding how to effectively lose weight. The script mentions calculating maintenance calories and reducing intake by 300 to 400 calories to achieve this deficit.

💡Maintenance Calories

Maintenance calories are the number of calories a person needs to consume to maintain their current body weight without gaining or losing weight. The video explains that understanding one's maintenance calories is crucial for planning a diet, as it provides a baseline to determine how many calories should be consumed to create a caloric deficit.

💡Milestones

Milestones in the context of the video refer to intermediate goals set along the path to a larger goal, such as losing a certain amount of weight by specific time intervals. The script uses the example of aiming to lose one kilogram per month to reach a target weight over six months, illustrating how breaking down a large goal into smaller, manageable milestones can make it more achievable.

💡Binge Eating

Binge eating is a behavior characterized by consuming a large amount of food in a short period, often in response to emotional triggers or perceived deprivation. The video script describes a scenario where the speaker indulges in binge eating after being good for a few days, highlighting the common challenge of maintaining dietary discipline during weight loss efforts.

💡Guilt and Self-Blame

Guilt and self-blame are emotional responses that occur after engaging in behaviors that one perceives as contrary to their goals, such as overeating during a weight loss attempt. The script mentions the negative feelings that arise after a binge, which can lead to a cycle of guilt and further emotional eating, impacting the overall weight loss journey.

💡Measurement

Measurement in the context of the video refers to the act of regularly tracking one's weight and progress towards weight loss goals. The speaker argues that measuring daily brings awareness to one's actions and influences choices, leading to better consistency and motivation in the weight loss process.

💡Awareness

Awareness, as discussed in the video, is the conscious recognition and understanding of one's actions and their impact on goals. The script emphasizes that being aware of caloric intake and weight changes helps in making informed decisions and maintaining the momentum of weight loss.

💡Plateaus

A plateau in weight loss is a period where the progress stalls despite continued efforts. The video script explains that plateaus are a natural part of the weight loss process and are the body's response to a perceived threat to survival. The speaker advises viewing plateaus as necessary and maintaining the caloric deficit to eventually break through them.

💡Mental Fatigue

Mental fatigue refers to the exhaustion of mental energy, which can affect one's ability to sustain efforts towards goals such as weight loss. The video script highlights the importance of refueling the mind to prevent burnout and maintain the ability to continue with weight loss efforts.

💡Environmental Design

Environmental design in the context of the video pertains to arranging one's surroundings to support weight loss goals. The script suggests strategies like removing temptations from easy reach and considering the social environment's impact on eating habits, as ways to create a conducive environment for weight loss.

Highlights

The common cycle of weight loss begins with denial, followed by acceptance of weight gain, an internal pep talk, proclamation of a diet, a binge, and ending with guilt and self-blame.

Having a clear vision of the desired body type and setting milestones can increase the likelihood of achieving weight loss goals.

The number one rule of fat loss is to eat at a caloric deficit, consuming fewer calories than one's body uses.

Calculating maintenance calories is crucial to determine how many calories to consume for weight loss without burnout.

Measuring daily calorie intake accurately, including liquid calories, is essential to ensure a caloric deficit and weight loss.

Relying on feelings or the mirror for assessing weight loss progress is unreliable due to hormonal and water retention factors.

Measuring weight daily at the same time can provide a more accurate trend and motivate consistent progress towards weight loss goals.

Plateau in weight loss is a natural process where the body tries to maintain its current weight due to evolutionary survival instincts.

Maintaining weight is an important skill, and plateaus should be embraced as a necessary part of the weight loss journey.

Mental fatigue and stress are significant factors in sustaining weight loss efforts, and refueling mentally is as important as physical efforts.

Designing an environment that supports weight loss, such as removing temptations and making unhealthy foods less accessible, can aid in the process.

Social environment influences weight loss, and setting boundaries with friends and family who may hinder progress is crucial.

The importance of breaking through plateaus by staying consistent with a caloric deficit and not being misled by temporary weight fluctuations.

The concept of not targeting specific areas of fat loss with exercises, but rather focusing on overall fat loss through fundamental principles.

The psychological aspect of weight loss, including dealing with emotional turbulence and stress caused by daily weigh-ins and perceived progress.

The significance of awareness in making different choices that lead to different results, emphasizing the importance of daily tracking and measurement.

The role of identity shift in maintaining a new weight and adapting one's lifestyle and mindset to align with the weight loss goals.

Transcripts

I'm one every time I try to lose weight

it's the same old store step one

ignorance and do not have been eating a

lot and not that healthy it's been weeks

that I haven't measured my weight and I

don't really want to find out I tell

myself everything's good step two

acceptance my face is starting to look

bigger in the mirror and my lower belly

is coming back the same t-shirts that

were relaxed fit are now Slim Fit I

can't deny it any longer I've gained

weight step three internal pep talk

Summer's around the corner let me start

my diet now I don't want to be fat when

I go to the beach step four Proclamation

I tell my friends and family I'm on a

diet I start eating less than them I

don't eat ice cream I start controlling

my eating habits like an army officer

step five binge my brother orders some

fried chicken family makes a big Feast

for dinner once wouldn't hurt right I've

been good these past few days so I can

enjoy myself a little bit it's so damn

good I go way over the top step six I

feel disgusted at myself the greasy

chicken sits in my stomach I feel the

fat seeping into my mamboo I see my

week's work go toys I fall into a pit of

guilt and self-blame if you go through a

similar cycle realize you're not alone

in this video we'll go through some of

the things you can do to break free so

hit the Subscribe button let's get into

it

a lot of the people that want to get

lean they just have this vague idea of

themselves getting lean it's never even

a real goal in terms of milestones and a

very very Crystal Clear Vision the

clearer your vision about exactly how

lean you want to get exactly what kind

of way what kind of body the more likely

it is that that will come to fruition

and another thing is you want to break

that up into Milestone so let's say

you're 75 kilograms and you want to get

to 69 kilograms then you might say each

month I aim to lose one kilogram so that

over six months I can get to my desired

goal you have to make it a real goal for

yourself and you have to break it up

into manageable milestone

what is the number one rule of fat loss

eat at a caloric deficit to eat less in

terms of energy than you use this is the

most important rule I talk about this in

a lot of the videos related to nutrition

so if you don't understand this you have

to go check those out because in today's

society there's so much conflicting

information about diet about what to do

about the best way to cut or whatever

and it's just like all of them

essentially boil down to this one rule

which is the calorie rule if you eat

less than you use you will lose weight

that doesn't matter if you eat ramen or

pizza or only chocolate or if you drink

olive oil you will still lose weight of

course that would be very unhealthy so I

don't advise that

how do I know I'm eating a caloric

deficit there are two sides to this

first you have to calculate your

maintenance calories this is the

calories you use to sustain your current

body weight all you have to do is type

in maintenance calorie calculator on

Google Input your sexual age your height

your weight and your general activity

level and it will give you a rough

estimate by the way this is different to

your base metabolic rate base metabolic

rate doesn't really include all of the

activities that you do you want to

calculate your maintenance calorie then

you want to eat 300 to 400 calories less

than that in order to lose weight

without burning out in order to lose

weight without yoyo in order to lose

weight at a consistent but slow enough

Pace that you can sustain it over the

long run most people make the mistake of

going too fast and then they bounce back

that's how you do it and then how do you

know that you're eating a caloric

deficit while you calculate the foods

that you eat let's say you wake up and

you have an egg you know that that's you

know 60 70 calories depending on the

size of the egg then you have have this

solid Bowl which is about 400 to 500

calories so you're at 560 calories so

you do this exercise of calculating

calories until the end of the day as

accurately as you can if you have this

big broken tagine it's going to be hard

for you to calculate that exactly but

you search it on the internet and then

you compile it together and let's say

the total is 2100 calories you've eaten

and your maintenance is around 24 to

2500 then boom you know that you're

going to lose weight that you're on a

good way that's how you know for sure

and this takes a lot of the guesswork

out of the getting lean process

most people go by feeling and by mirror

if you're stressed and you're carrying a

lot of water away you're not going to

look as lean as you actually are because

your body is holding on to water let's

say you drank the day before you looked

in the mirror then the alcohol drains

the water out of your body so you look

leaner than you actually are when you

actually just took in a lot of excess

calories and it will come back up so

looking in the mirror is not a reliable

indicator of how well you're doing nor

is your feeling of satiety because

depending on different kinds of

activities you might feel very high

spikes and hunger other times when

you're stressed when your cortisol is

high in the short term you might not

feel as hungry there's all these moods

and hormonal balances and activity

patterns that trigger different levels

of hunger different levels of society

and all of these are just varying all

the time so you are not getting that

certainty about whether you're doing

well or not and then this kind of

confusion is a lot of the times the

reason why people fall off track is

they're like I'm not even sure am I

doing it right and it's tiring trying to

figure that out whereas if you focus in

on the calorie aspect has the basic rule

then you can say for sure I know I'm on

a good track because I calculated the

calories probably most of the time when

people are like I'm counting my calories

but I'm still not doing it's like you're

not calculating anymore because if you

were in a really accurate way even the

liquid calories by the way which are

super important all the sauces and the

oils and the fizzy drinks then you would

lose weight so you start that as the

base you keep that on the base and then

you start adding things like I want to

eat more Whole Foods I want to eat

healthier I want to start you know maybe

fasting I want to have more protein you

add these and make a very nice diet for

yourself

this is another tip is to measure your

way every day what gets measured gets

accomplished if you don't measure your

workouts and your strength gains you're

not going to progress as well as the guy

that measures it if you don't measure

your weight every day you're not gonna

get that much progress compared to the

guy that does it's a crazy thing

measuring is not just measuring

measuring is more than that if measuring

is bringing awareness to the activities

that you do and it's actually affecting

your choices this is a very key point

that you need to understand like people

think measuring is this boring like

accountant just like writing down

numbers like oh it is like why why do I

do this this is so boring this is stuff

the act of measuring makes you make

different choices because it brings

awareness to parts that you didn't think

about if you've tried it you know what

I'm talking about if you've tried it in

any serious capacity if you haven't

tried it you won't know it until you've

tried it if you measure your weight

every day at the same time then you keep

a very good track of how you are doing

and over the days you will gradually see

progress and this is an extremely good

motivator it's an extremely good

confirmation for yourself that you're on

the right path which is gonna just give

you that momentum to carry on and it

allows you to see the general pattern of

your weight rather than just snapshots

this is very cheap

so your weight loss journey goes a bit

like a crashing stock market not as

violent as a crashing stock market but

it kind of goes down but there are

sometimes where you bounce up and then

you go down a bit you go off and then

you go down a bit because it's the

average you want to look at the average

trend of your weight but if you take

snapshots of your weight at various

parts of your process then you're gonna

be like wait what happened I've been

doing well and I'm like one kilogram

extra okay that's a lot to do with your

Waterway or if you've had a meal just

before or if you're wearing certain

clothes that weigh a little bit more

maybe you urinate it and then your

weight is low so there's all these

variables that are going to show up

different on the scale but if you do it

at the same time every day then you know

you've taken out all the variables that

can throw you off and over time you will

see that there are some days where it's

slightly higher but overall the trend is

downward this is golden this gives you

the certainty to carry on doing the

things that you know are working

like a lot of the time when you're

trying to lose weight you like try to go

up on the scale and just before you do

you're kind of scared right you're like

wait this is the Judgment Day this is

the Judgment time like I don't know what

it's going to show and then you step up

trying to be light on your feet you're

trying to be like oh as if that would

actually make the weight less and then

boom the inevitable decision and if it's

higher you're like oh my God all that

ever was for nothing or if it's less

you're like wait wow that's amazing

these emotional turbulence things did

you know that that's just draining your

mind as well that's not good for you

that's just more stress and it's

misleading because you're taking these

snapshots whereas if you just do it

every day you it's just part of a habit

it doesn't drain you to do it because

you're like well I just do it and just

like tracking calories because you're

tracking it every day it is in your

awareness your progress is in your

awareness and awareness is what leads to

different choices and different choices

is what leads to different results

the next thing is about plateaus a lot

of people actually DM me on Instagram

and they say doing your workouts and

listening to your diet advice I've

actually been losing weight very

consistently but now it's stopped it's

just steady I can't lose any weight

anymore let's break this down first of

all why does a plateau happen a plateau

if you like is your body putting on the

handbrake because it's getting scared

sounding like Bro Science but stay with

your body evolutionarily speaking is

designed to survive rather than Thrive

it's designed to keep you alive for as

long as possible it's not designed to

make you look good or aesthetic or sexy

it doesn't care about that so when you

start going to lower and lower body fat

when you start going to lose weight on

the one hand it tries to store fat

that's why fat loss becomes harder and

harder the lower and lower your body fat

percentage goes it also emotionally and

in terms of water in fact tries to hold

on to as much as possible while you're

trying to lose weight which is why you

hit that Plateau what you have to do is

just see the plateau as a natural and

necessary process necessary part of

losing weight it's like a chapter it's

at the plateau is a chapter in itself

and then the next chapter is when you

break the plateau you have to allow for

the plateau to be there welcome it it's

like yeah it's my body putting on the

Braves

but what did we say at the beginning

about the calorie deficit as long as you

stay in a caloric deficit you will break

through that plateau and oftentimes the

reason you cannot break through it is

because you were not in a clerk that

said oh you thought you were but you

were over the entire week maybe you

bounced back and hate a bunch and things

like that as long as I do the

fundamentals correctly then I will break

through it this is the same thing about

how do I get rid of stubborn belly fats

the same thing it's like don't try to

Target your belly fat with at least

specific exercises which is what most

people do don't try to do high intensity

cardio because apparently cardio Burns

but it's just all complete BS what you

need to do is do the fundamentals of fat

loss correctly and combine it with

weight training and eventually the belly

fat will come off Plateau is the same

thing

because you are feeling so drained from

consistently losing weight all the time

you want to actually maintain the

plateau actually when a plateau comes

it's a sign that your body wants to

maintain that weight for a bit so just

maintain it and by the way maintaining

your weight is the greatest skill of the

whole weight loss strength most people

focus on the going down which means they

are constantly changing like you're

either always going down or always going

up you're never steady but the point is

To Be steady the point is to go to a

certain way and Be steady when you're

happy but nobody's talking about how to

do that that's important that's the

plateau you just have to learn to stay

like learn to stay at a weight that is

different to your starting way and learn

to bring your identity in line with your

new way and that's how you maintain it I

go I'll go into this in more videos

about the identity shift and things like

so that's good for you because your body

is now getting used to it and you may be

eating a little bit more than the crazy

caloric deficit so your feet start to

feel a little better and you've

recharged your mind

this is huge most people like they do

with training they just focus on the

body body body Mirror Mirror Mirror same

with weight loss or fat loss they just

go scale scale scale food food food what

about your mind the mental fatigue the

mental stress this is even more

important because that's what determines

how long you can sustain whatever you

are doing is your mental fatigue is your

mental energy it's like a F1 car that's

driving really just like going round and

round and it needs to do a pit stop to

refuel it's the same thing the sector

plaster you got refuel and then you can

go again of course if you don't refuel

the car will be lighter and you can zap

around quicker but eventually the car

will run out of fuel and will stop it's

the same thing if you keep just trying

to lose weight you'll run out of fuel

and you'll stop and then you Spike back

up instead lose a bit refuel mentally so

that you're ready to go down start

applying these this is a very very good

Advanced Point as well especially for

those of you that want to break to like

lower body fat percentage Yeah I just

wanted to say that because a lot of

people actually reach out to me saying

that that way it got stolen

we will call it designing for unliness

Designing for fatness or whatever you

want to call it but basically you are

trying to put your environment in your

favor for losing weight so is it a good

idea not to have random crisps all over

the house when you're trying to lose

weight yes is it a good idea not to buy

ice cream all the time when you're

trying to lose weight yes people have

come up with various strategies where

they put things that are high sugar or

whatever in places that are difficult to

reach or just you have to like go up on

a chair to get it and just because human

beings are kind of lazy seeking animals

in a way we will just be like oh I can't

be bothered to go into that box and get

that thing out so I'll just have this

instead you know the amount of times

that I actually open the fridge looking

for like a dessert like a sweet thing

because that's what I want and there's

just none in my fridge there's just none

so yeah I'm like oh well I wish I had

some ice cream and I just don't have it

this is if you like the top layer

because when you actually want to get

lean you're dealing with very deep layer

stuff which I'll get into in some some

other videos it doesn't hurt to also

just work on the top layer and just

design your environment in a way that

favors and of course one of the biggest

factors when it comes to your

environment is not just this physical

environment but the social environment

right so if you have friends that are

constantly asking you to go out and

drink with them every Friday or every

Saturday if you have grandparents they

insist that you eat all the time you

know if you have a mother or a father or

a family eating pattern where everyone

gets together and eats all the big fried

meals all the time these are all things

that are gonna obviously impact you how

do you deal with that you know then we

go into some of the more interesting

stuff about like boundary setting and

things which I talk about in in the

audio parts of the part one and part two

but I will do in more depth in other

videos so if you're into that guys hit

the Subscribe Button as always thank you

so much for supporting me and this

channel I wish you the best of luck bye