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43 Comments
Quick update on me: Since I started my fat loss journey, I'm down 24 lbs (11kg). All throughout my diet, I used a flexible approach to nutrition (tracking protein and calories only) and put all of the strategies outlined in this video to work. I also have to give credit to the MacroFactor App, which I used to determine and update my calories and macros based on changes to my metabolism over time. Full disclosure: I'm a part owner of the app, so I may have some bias, but I truly believe it's the best nutrition app on the market. Unlike most apps, it isn't just a food logger. It’s a science-based nutrition coach that uses algorithms to detect changes in your metabolism and make adjustments to your food intake based on your individual weekly check ins. It also has a "dynamic maintenance mode" that will adjust your diet to ensure that you stay within +/-2 lbs of your goal weight once you reach it! Most diet apps merely focus on weight loss and don't set you up for success after you've reached it. MacroFactor is truly unique in this regard. If you'd like to try it for yourself, here is a free 2-week trial: http://bit.ly/jeffmacrofactor. By downloading it, you help support me in the process, so thank you!! Hope your guys' week gets off to a solid start! Peace!
@JeffNippard Do you think you could do a very similar video but about bulking in a healthy fashion? I'm curious to see how you would lay it out to maximize efficiency without going overboard and avoiding pitfalls. I find myself struggling to stay in a surplus for any extended period of time and makes building size a bit of a challenge.
Great video! One thing you could have mentioned is how body glycogen stores empty as a result of dieting and fill back up once you start eating at maintenance. For me that weight discrepancy is around 2kg. This will show up as a sharp increase in weight just after ending a diet that shouldn't be alarming.
I want to look like the left
My niqqa u r NOT 9% in that picture. Tf.
You have to adjust and tweak your CD appropriately.
Jeff, can you talk on the knife over fork documentary? Lots of conflicting "studies" vs standard macros for lifting.
I'm dieting for s show and 17 days out. And I'm gonna gain weight on purpose. I call it the recovery diet because being super lean. Your body feel like poop.
Calorie counting is so last year. Just quit sugar, introduce intermittent fasting and listen to your body.
I lost 50 pounds last year. Im 27 6’0 170 pounds I was almost 225 at heaviest. I now cant put weight on unless im extremely mindful. I think it is because I only eat fruits meats fish and high quality dairy. I also walk alot for work. Aside from eating unprocessed foods and keeping them out of my house, making sure I added consistent walking or exercise brought the diet change all together. Its all worth it! Find what works for you!
How have I never watched your videos before… I’ve thought so many of these things! And there is so much great info! Great video
Diets dont work. You must change your overall live style
Solid video, definitely learned something here
As someone who naturally has the bodyfat percentage of the "after" image, i wish i could be as bulky as the "before" image 🫠 I really can't understand why everyone is obsessed with 0% fat leanness
How to be a fake natty on YT next please.
Lmao. I also watch those interrogation videos while on the elliptical.
best diet video i've ever seen and i saw a shit ton of them… 😉
I have an unrelated question… what mic is that? It looks and sounds so good!
I would recommend if you are "eye balling" calories and not seeing results to try and make the dish at home at least once and weigh the ingredients to calculate calories after, I find a lot of people have a bias to go lower than the actual calories (similar to how you don't want to guess someones age by going over)
Totally not in the weightlifting scene myself, so my outlook is MUCH less professional or even at all intelligent, but regarding weightloss – a couple years back I went from 220 lbs to about 140 (now 156) over the course of half a year or so.
Not exactly the smart thing to do, but it taught me my personal ideal strategy for losing and maintaining weight. I find it's mostly a psychological conundrum. Once you've made the decision to cut back and sussed out the specific numbers to reach that goal, it has to "just become the new normal", so to speak. Whenever I feel myself slipping and questioning it I don't try to argue with that impulse or try to motivate myself, I just automate my behaviour and do it anyway, no matter how unmotivated I may be. Self-conditioning, pretty much.
Teach yourself to zone out during sports by listening to music, podcasts or whatever and when you want to eat, either eat something much less calorie intensive (carrots are my go-to), or distract yourself, because that urge does in fact go away, as it's usually not hunger that prompts it, but habit – learning to differentiate between those two prompts in general is also quite helpful. Eventually all of that becomes second nature.
Totally agree on leveraging habits. I love reading history, political and social science, thrillers, etc. However, with my job, working out and 6-8 hours of gaming a week with friends, I struggle to read.
So I got an audible membership and enjoy books at the gym. Sometimes music is better to drive myself, but I love going to the gym for a workout and a solid 1:30 of listening to a book. It's such a good motivator and reward, a long with the obvious workout benefits.
Cheers, Jeff.
Very interesting and good advice. However I see you are purely focusing on calorie intake. How does this relate to for instance the role of insulin in fat storage and/or fasting (also working out while fasted)?
Woah the playing video games whilst doing cardio is a fantastic idea! I just can’t justify having a treadmill in my living room lol. But hits a great idea!
9:15 That youtube channel is dope
So from what I can see from your chart is that females are the main cause of diet downfall 😂😂😂. Great video though
My man, this is exactly what I’m doing right now and have been for the last month plus. I’m doing basically everything you’ve said in this video, but it was so educational and confirming that I am headed in the right direction. Extremely well done video, new fan/subscriber.
I usually only diet for 6 weeks at a time, then eat at maintenance for a week or two.
Worked well enough for me to lose 40 pounds in 6 months and keep the weight off.
The biggest secret to weight loss is to just not eat like a fat ass and not exercise like a lazy fat ass.
He weighs below 200 lbs ??? Defeats the purpose of lifting, all that hard work just to look small…
something I've found that works exceptionally well is as follows
do 40 minutes of cardio when you wake up, and act as if you are being chased by the thing that instills fear of dying.
avoid carbs until 2pm
in the fasting period between your cardio workout and 2pm, drink protein shakes (preferably with water)
have your first proper meal 2 hours before your workout and another 2 hours after
do not eat anything within three hours of your usual bedtime.
this is a relatively extreme method and may not be for everyone but I have found it to be very effective
I’m a loose tracker I guess you can say. I lost ~25 pounds. Very happy. Not exactly lean but in a very comfortable spot
10:05 is that a Kiwi Pillow, Jeff? XD
HGH
The best fitness and science based YouTuber out there. Always enjoy the content you put out. The fact you provide all of this for free is just icing on top. Granted people watching your content creates a monetary amount for you, people would still make people pay for content including as much info as you provide.
I've 50 pounds of body fat 20 percentage body fat. Just respectful decent food vs junk food. Apple vs candy. I'm not learning building body. Learning how eat right
I lost 60 body fat two yr. Ice keep off. It about bad diet vs good diet. Good breakfast couple bananas and apple glass of orange juice a boiled egg toast that's a good breakfast okay that's a good breakfast right after you eat that every morning every morning had a good breakfast you don't need to get all that stuff he's he likes to eat
You know I'm looking at your video
science ? you drinking too much of water with eating ?
Hi Jeff so recently I went from 320lbs to 240lbs in 2.5 months within 2 weeks afterwards I gained 20lbs back so what would u recommend considering I'm technically in the "maintenance" phase
I love these videos. Everything changes when you get kids. I’m 200 pounds 6 foot 2. I’m not fat I’m really active in the military but to eat 200 grams of protein is very expensive when you have a wife and two kids plus a mortgage. Not looking for excuses but it’s bloody hard to stick a diet when you come back home and the house is trashed every night and then wake up and the house gets trashed again. I can really do me weighing out food etc 😂😂 used to but I think it’s a losing battle trying to cut that last bit of flab off me hips. Guess that’s why they call it a dad bod.
I was 115kgs at the start of 2022. I'm currently 88kgs with 28% body fat. I'm 5'8. I need some help cutting.
People out here eating unseasoned chicken breast and pre-packaged salad thinking they can sustain that diet. Biggest tip for anyone, learn to cook!
Diets don't fail. People just stop doing them and go back to the habits that made them fat in the first place.
Easy. Learn to count calories and find the right amount of calories to maintain your lean desired weight and don't go over it. Sure there are lots of details and ways to do that but there's no other way. If your daily energy expenditure is match with the right amount of calories to maintain the weight you like you are all set!