How to Lose Weight fat keep it Off How Metabolism Works.

Welcome back to my channel, my friends. Today we're going to talk about how I lose weight and keep it off. But before we start, I simply have something I need to disclose. I have little interest whatsoever in endless cycling. Sign me out. I'm out. To me, life is about living. And if you're continuously investing time and energy and effort into losing weight just to put it back on again, then it's distracting you from all the amazing things you can put out into this world and simply from experiencing life. Secondly, and just as crucially, studies have revealed that cycling through diet after diet, simply to recover the weight, has been demonstrated to have some repercussions on your health and your metabolism. Going on a weight reduction journey is a highly personal affair. It's not for me or anybody else to tell you what you should do. You have control over your body. It should be your choice to make and alone your decision to make. And if you do decide to go for it, I hope it comes from a position of self-love and care. People say a lot of things. They speak a much. You're never going to make everyone pleased.

They do it about me too. I'm to this. I'm too that. Your body is yours. Your health, your happiness, your lifespan. These are the things that matter. And when it comes to happiness. Fat loss isn't a guarantee of that. In fact, in certain circumstances, the fat reduction might even harm your long-term satisfaction.

Metabolism

So I hope you keep in sync with yourself and never compare yourself to anybody. So I'm going to share my approach to diet, to exercise, and anything else that I believe makes a difference to long-term fat reduction and still safeguarding your health. So we've previously discussed the science of why diets fail and why we so frequently see individuals lose weight merely to gain it back. What causes cravings and our psychology and actions surrounding particular foods? The most efficient and effective way to grow muscles is to design a training regimen that works for you and makes a difference. and also the incorrect approach to weight loss. And ideally, you'll see all of these things simply come together. So we are going to discuss a little bit of science. To be honest, if we didn't have science, it's not me, am I? You look like me; you could even sound like me, but you're on the upside down. It's not truly me. Our bodies are complicated, and anybody who tells you differently simply hasn't researched them. Because the more you study them, the more you realise that, well, for any personalised nutrition support, it's so important that you see how a registered dietitian, someone who is fully qualified, who's been studying the science for years and years, when I'm working on sharing content around nutrition, I only work with registered dietitians who have decades of clinical experience and who have additional specialities around the topics I want to cover,

If you appreciate these sorts of videos, please be sure to give me a huge thumbs up. Hit the subscribe button to join our great family and the small notification bar as well. Let's just dig right in. So the first thing I want to talk about in nutrition is metabolism. I believe metabolism is one factor that is so widely misunderstood. Scientific studies have revealed that those who lose weight fast have a considerably greater likelihood of regaining that weight, and even, in some instances, overshooting and gaining over their beginning position. Weight and knowing your metabolism really helps you understand why that occurs. To put it simply, your metabolism is essentially all of the chemical interactions that happen to keep you alive, to keep you healthy, and to keep you going. And these reactions demand energy. And the overall quantity of energy that's needed in a day is termed your total daily energy expenditure. It's made up of four components. Your basal metabolic rate is the energy necessary for your body to maintain fundamental life-sustaining functions. So if you simply sat in bed all day, you didn't even fidget, you didn't even eat, you'd burn your basal metabolic rate only from activities like thermoregulation, breathing, and blood circulation. And we've got physical activity, which is the energy that you burn as a direct consequence of deliberate exercise.

The component is non-exercise activity thermogenesis.

The third component is non-exercise activity thermogenesis or NEAT, that's the energy required for any other motions outside of exercise.

So like brushing your teeth, cleaning the home, preparing dinner, recreating that tick-tock dance, even though every task involves movement and that's all compounded into tidiness

. It's quite nice. You know, the final component is the thermic action of food, so the energy required to digest, absorb, and metabolize food, and all of those components combined make up your energy expenditure. So now we understand the fundamentals of metabolism. We're going to attempt to grasp how calorie deficits truly operate. How calorie deficits function is misunderstood. I hear that all the time. You guys, calories in minus calories out, done. Caloric deficiency. That is accurate, but it's just half of the picture since there's a significant implicit assumption that your entire daily energy expenditure is stable and it doesn't fluctuate. And that's not true. So, according to that suggestion, if you're at maintenance and you lower your calories by 200 calories, you're in a 200-calorie deficit. If you lower your calories by 500 calories, you're in a 500-calorie deficit. If you lower your calories by 1000 calories, you're out. Don't say that because your body is wiser than that. That has done such a disservice to how clever your body is. Your energy is adaptable. Your body is a machine perfected over hundreds of thousands of years to keep you alive. So when you observe a significant decline in food supply, your body's not simply going to sit there and start twiddling its thumbs. Our bodies are masters at restoring energy balance, so when there is less food available, they do so by lowering our energy consumption.

One manner in which our body achieves this is by reducing energy availability for processes that aren't strictly essential for immediate survival. This plays into the area of study called relative energy insufficiency, and that research demonstrates that processes like menstruation, which aren't essential for urgent life right now, receive less energy. So hypothalamic amenorrhea processes like digesting as well. So you can notice higher incidences of constipation, indigestion, bloating, poorer immunological function, and less energy for development and cell repair. All of them together pull your basal metabolic rate down. And so the deficit you thought you were in isn't actually there, but you're still consuming less food. But that's not the complete story, since muscle loss also plays a role in how your metabolism responds. And researchers observed that patients who dropped weight more aggressively lost much more muscle. That weight reduction didn't come largely from fat loss, but a mix of the two. And that's a concern since muscle isn't like fat when it comes to our metabolism. If we go back to our baseline metabolic rate, muscle is metabolically active tissue. It costs energy merely to have it. And thus, even at rest, your BMR will go down if you have fewer muscles. But on top of that, the more and more muscle you lose, the more likely it is that your physical activity will also go down because it's that muscle that really enables you to have high energy expenditure workouts, the amount of strength you have, the number of reps you can lift, the amount of explosiveness you have.

If you don't have the muscle to accomplish it, if you don't have the strength for it, then by definition your physical activity will fall off. To be honest, even before muscle loss, which takes a few weeks or months to develop, even simply feeling low energy and exhausted from having a high calorie deficit will impair your physical activity. Because even if you feel like you're pushing yourself and it's tough, you simply won't have the energy. And lastly, when your weight declines, you're not doing workout activities. Thermogenesis will also decline. So whatever you do, that stroll to the park, your grocery shopping, it will all require less energy because you weigh less. And that means it's incredibly vital to preserve that useful weight. That useful weight is your muscle, your metabolically active tissue. And on top of that, even separate to your weight coming down. I feel like there are just so many building pieces on top of that unconsciously non exercise activity. Thermogenesis is primarily subconscious. Whether or not you opt to go up the stairs, whether you get up from your so far to go and get your phone charger, or just leave it, because who cares if you have less energy to provide, you ain't going to give it away for free.

So muscle is our motor for future fat reduction by promoting BMR. Our pets are nice. It boosts our energy expenditure. So what does this all mean? This implies that simply making energy decreases isn't the way to go since your body has compensating mechanisms that may kick in to counterbalance such energy reductions. The last thing you want to do is chase your TD down further and lower until you're consuming 500, 700, or even 1000 fewer calories than where you began. But your physique hasn't altered that much, and your body composition is somewhat the same since you've shed fat and muscle. Instead, we aim to reduce fat by maintaining that TD as close as possible to where we began. And it implies reducing those compensatory processes and optimizing the maintenance of muscle. Research is teaching us that the best approach to accomplishing both of these objectives is with minor deficits. So what? A little deficit? Well, studies have shown that deficits as minor as 100 calories a day have been demonstrated to reduce weight and return. And in general, when I deal with Mr. McGregor, who is a diamond expert and a certified dietician, We agree that the maximum shortfall shouldn't be higher than 10% of your maintenance calorie intake. So for me, if I wanted to lose weight today, I know that my general maintenance caloric intake is about 2300 to 2600 calories. If it seems high, it's because I spent years strengthening muscles so I can genuinely have a high energy expenditure.

Training will increase.

But if I wanted to lose weight, I would cut my calories by around 150 to 200 calories max a day. I personally don't monitor my intake even when I'm on a cup. If you want to track, that's completely great. I simply personally don't. Instead, what I do is I direct myself slowly to that calorie decrease to retain that preservation of muscle. I try to get in roughly 1.3 grams to 1.6 grams of protein per kilogram of body weight when I can. I would also like to make a number of modifications to my exercise to improve that energy expenditure and move me towards that 10% calorie deficit. So not all of my calorie loss needs to come from nutrition. It might also come from the training. And yes, it simply makes everything incredibly simple. I believe the biggest thing that may benefit individuals is shifting their sense of time. I know I've said it a million times, but sustainable, and if you guys played a drinking game where you drank every time Natasha said sustainable, you'd be totally wasted, guaranteed. But I'm not simply saying that because I care about your mental health. I'm not simply saying that because I want you to enjoy the ride and I care about how you feel. I'm also saying it because I care about your outcomes. I recently named fat loss one of my objectives, and when I began, I stated I do not care how long it takes.

I don't care since I'm only doing it once. And when I'm done, I'm done. You know, I've got other things to do. Sticking with nutrition, there are a couple things I want to speak about in terms of satiety and psychological elements. When I enter into a fat reduction phase, I really value abundance and keep it plentiful. We are shedding weight, but it doesn't imply that the approach needs to be about restricting. It's about maintaining plenty of the foods that help you get there. The first thing I do is make sure that my fridge is stocked with micronutrient rich meals. So fruit, veg, complex carbs, I make sure that things are all easily accessible. I truly try to let myself become full and satisfied with these items. And because these meals are less calorie dense, it makes the meal times more substantial and it allows you enough time so that you feel that sense of fullness wash over you. And it's wonderful because it means that when I'm fancying my Lindau or my salted caramel popcorn ice cream, or I don't know why I'm feeling like Hawaiian pizzas lately, like I simply But it's good because I simply get to appreciate them for what they are and do not have to depend on them to get completely in. My is playing a video about desires. I discussed how it's not the calories that dictate whether or not you feel full throughout a meal. There are so many more indicators, like the duration of your meal, the volume of your food, the water content of your meal, and your expectations of fullness.

So it's simpler to consume additional calories when you're eating energy dense meals to become full since those extra calories aren't helping you get full quicker. In general, however, I don't put any meals off-limits since the power of reactants is strong. It's like the might of the force. Reactance is really just an unpleasant motivational arousal that arises when individuals perceive a threat to or loss of their free activities. It acts as an incentive to regain one's freedom in exams. Subjects who are cut off from certain meals have much higher cravings for that food and actually end up eating more than those who weren't limited to that food in the first place. Obviously, we're all diverse, and these studies establish broad associations. It's simply worth thinking about if that's how it feels for you. Whilst we're on the issue of psychology, research has also discovered that we're all elite at seeking down food when we're deprived of it during big calorie deficits. All our brains want to think about is food. Our attention is oriented to meals; our senses are heightened. And they conduct these investigations on dieters by employing neuroimaging, ocular and nasal performance assessments. Let's just say we get looking and we get sniffing and we get finding. This will suggest that smaller deficits with an inclusive mindset around food aren't just easier. They're disproportionately easier than massive calorie deficits with a restricted attitude.

That's how it feels for me. It doesn't matter if it takes me a little longer since it's that much simpler. I'm chillin' alright. I don't know if you've been able to hear my stomach, but I'm going to go cook myself some lunch. I'm going to make a lunch that sort of represents why I eat while I'm on a fat reduction quest. And after that, we'll speak about the training and other factors that are crucial as well. We're going to prepare kebabs because they're yummy. Okay, now let's speak about training. So we already know two crucial facts. The first is that muscle preservation is vital. The more muscle we preserve, the more we protect our metabolism and the simpler it is to sustain those long term fat reduction benefits. The second is that we may achieve our objective of producing an approximately 10% calorie deficit by boosting our energy expenditure via physical exercise. And that way, any modifications we make to food may be kept limited. Research has shown that concurrent training, thus integrating weight training with cardio, is a wonderful strategy to shed fat while retaining fat free muscle. Let's start with what I don't do. I don't attempt to raise my overall training volume since I'm at 4 to 4 and a half hours a week of training now. And that's what's sustainable for me. Above that, I feel like I would simply struggle to recuperate and, over the long run, it wouldn't work out for me.

You know, I've got a life to live, I've got other things to do. So I try to confine it to what currently fits into my lifestyle. Instead, with the 4 to 4 and a half hours of training that I do get, I merely make modest modifications that can make a difference. So I keep the majority of my sessions for resistance training, and in those sessions about 50% of the moves are hypertrophy moves, mostly because I want to preserve muscle and I use the same techniques that I showed on the sites, explained in the video, talking about building muscle where I'm pushing close to failure for around 6 to 20 reps with about 1 to 2 minutes of rest in between each set. This isn't so much about gradual overload. It's more about conserving your strength and keeping an eye on what you're lifting to make sure it's not going down. To help with optimizing my total body fat free mass and boosting my energy expenditure, I essentially just concentrate on compound routines and try to utilize free weights as much as possible. movements like squats, barbell rows, and lunges. You guys know I adore my lunges, lat pull downs, bench press, hip thrusts, etc. I try and minimize the amount of isolation work that I do on small muscle groups because a small amount of mechanical tension and a small amount of energy expenditure isn't really going to help in a fat loss journey. I also tend to cut back on any strength work that I'm doing, so anything that is in the 1 to 5 rep range, because I feel like it lowers my total volume load and that's because strength work is disproportionately fatiguing.

So, for example, if the load goes up by approximately 10 to 20%, the reps will go down by about 50 to 70%, and I'll need to take longer rest breaks. So altogether, my sets and reps have declined abnormally quickly for how much weight I've gained. Now, the remaining 50% of these sessions are focused on dynamic movements. I'm using a lighter resistance, but I'm moving quickly, and this helps exert a lot of energy. So here we depend significantly more on fast twitch muscle fibers working at speed to exert maximal or very near to maximal output in every single rep. Some of my favourite workouts that enable this include dumbbell thruster, ball slams, plate snatches (which I adore), kettlebell swings, ballistic rows, and dumbbell cleans. When I'm performing hypertrophy, my rest period is roughly 1 to 2 minutes. And then for the dynamic and explosive routines, I allow myself around one and a half minutes to two minutes of respite, and then I've got one session for cardio and it can be anything I wish. It may be struck, but it can simply be. And to be honest, sometimes I just like going for a stroll, just having a coffee, going with Mario for maybe an hour and just chatting about maybe getting a puppy.

That would be sort of fun. I simply read my body. I go by whether I have enough time, if I have enough energy, and if I have enough energy, but not much time because I'm going out at the weekend, then I'll just do like a 20 minute hit session and really go all out. The one thing I will say, though, is that the way that it is tested in the scientific literature that brings about all those benefits that we hear about is quite different to what I'm seeing. More and more hate exercises are being uploaded online. In so many places, people say "hit" merely means any bodyweight circuit, and it can be interval training, but hit actual hit. It's intense. Like these experts are testing their individuals to 85% of their heart rate max and over 90% of their VO2 max. So when I see hip exercises that are simply like a plank or bodyweight squats or an AB motion, they're amazing moves and I'm very thrilled to see people performing them. But it's vital not to mistake that for what the hit actually is. Generally, academics believe that you need to be reaching at least 85% of your heart rate max, and I don't wear a heart rate monitor, but it would imply that I hit roughly 170 beats per minute at a minimum. so really bursting rapidly on movements, moving extremely fast, and it's going to be intense. But that's where you get the time saving from.

Weight loss errors

I discovered a way around it. You will be the first people I let know. So that's training. Now I only want to speak about two more things. The first is to monitor your development. So you guys have all watched my video on the typical weight loss blunders.

If you haven't, then I essentially explain how using weight as a marker of your success is simply setting us up for failure. Weight includes of both fat and fat free mass and losing one of them works towards accomplishing the objective that we're seeing in our thoughts. And losing the other is a significant matter. Plus, our weight is extremely readily controlled by things that we don't even think about, such water retention, which may be caused by increased glycogen storage or inflammation. So to give you an example, if I've been on a fat loss trip for a month and there's two versions of me in two separate universes, one of me has lost one of me, one of me has dropped four kilos, half from muscle, half from fat, and the other has lost 1.5 kilograms, all from fat. You know which one I'm choosing? You already know. Okay, so instead,

Progression picks

to my besties. Every time I start a new journey, I get snaps all round. You know, I just set the little camera there. We do the front, we do the side, we do the other side, we do the back, we do tense, we do on tense, we do candid, we do pouting.

I'm really bad at posing, but we play around with it. I usually do my progress shots first thing in the morning before I've had any food to try and compensate for that. And then I give it at least another week before taking a fresh set of progress pics and preferably following a rest day so that I'm recovering and I've got less inflammation as well. And because there are so many variables, I make sure that I'm not comparing them to photos unless they're at least one month apart. The second thing I do is observe minor differences in how my clothing fits in one month, maybe two months, to see if my garments feel different. Do they fit differently? Last year there were a lot of items that didn't fit me at all, and I simply had leggings and Mario's t shirts. That was it. Now, the final thing I want to speak about is sleep. Sleep is great. Sleep science is fantastic. I'm a sleeper. That's honestly my greatest flex that I can probably average around seven and one half hours to eight and a half hours of solid sleep. By the way, sleep plays a massive role in regulating our hormones, and it's our hormones that control our hunger cues and satiety levels. We have studies today that demonstrate that just three nights of sleep deprivation greatly raises ghrelin levels, which subsequently considerably increases the number of calories we consume each day. And on top of the basic hunger and satiety levels, research has also revealed that sleep loss boosts our appetites for high energy rich meals.

Neuroimaging studies have shown us that when we're sleep deprived, the area of our brain which is connected with hedonic function, a.k.a. pleasure, lights up in reaction to high calorie rich meals. The fascinating element is that they're not even reducing the subject's sleep that much. just a few hours. Some of the participants are still receiving six and a half hours of sleep, and they're still detecting those effects. I've got six and a half hours on myself and I thought it was nice. I was delighted if I achieved six and a half hours. So sleep, which is the final thing that I believe is going to have a tremendous impact on your journey. And like I mentioned at the start of this video, I hope that whatever decision you make is coming from a place of self love. I've said it before in other videos, but if you hated the journey to a healthier you, then by definition that isn't healthy. So I hope that it's coming from a place of love and care. And yes, thank you very much for viewing this video. Please give me a huge thumbs up if you loved it. Hit the subscribe button if you want to join our fantastic family with the small notification belt as well, so you don't miss a video. And I'll see you all very soon. I adore you. Bye.

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