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27 Comments
Research shows that our bodies need around 35 calories / kg of fat-free mass (16 calories / lb of fat free mass) to run their full set of processes and maintain a healthy hormone profile, if we’re doing zero movement!
To get a feel for what that is for you, you can take your total bodyweight and subtract a rough body fat %. Then, add in your estimated calorie expenditure from movement (workouts + general life-living) and you have your total.
For me, that’s about 1,700 calories without any movement at all (no, not because I’m genetically blessed or super tall! building muscle and strength over years racks this up!)
If you’re eating below [this number + extra for your movement], please look out for yourself and think about how you can gently bring this back up, with specialist support if needed. You’re bringing a lot more to the world than just how you look, and we need the best you 🤍❤🔥
Edit: also, if you are eating significantly below this number and noticing that your body is no longer responding (i.e. no fat or weight change for an extended period of time), while appreciating that there's a LOT of inter-individual variability, the aggregated data seems to suggest that there's a real possibility that these metabolic adaptations we cover here have taken place. I'm not able or qualified to tell you what's happening in each individual case, my goal is to make you aware of the possibilities so that you can make informed decisions and consider your options towards a healthier you 🤍 love ya! ❤🔥
You are very charming and I appreciate your messaging! Regarding alternatives to HIIT/time spent on cardio I more recently heard about RE-HIT, which I understand is more or less only practical in research settings due to risk of injury and one company has designed the CAROL bike for home use. Very interesting concept I find,
Anyone have a tip on similar accounts to Natachas? I love her vibe, view on exercise and the scientific side and would love to find more women to follow ❤
Such a good, well done and thoughtful video! You have a lovely vibe and made me feel calm about my own journey… which is a lot since i was quite down with it these days.. thanks ❤
Gold-tier advice. Great video 👌
i would love to know how to raise my base caloric intake. mine is super low and makes even having a deficit of 200 calories feel like a huge push
Loved this video!! Thank you Natacha 🙂
surely this is one of the best ever video's on this subject, in this kind of medium I mean. The information is so concise and uplifting, and well backed up in such a reassuring way. Brilliant content.
☘️☘️☘️I need your support, I started losing excess weight 😊🤭🌿
If i had a calorie deficit of 500 calories and type my tdee adjust to that how can i go back to my maintenance without gaining weight??
Thank you very much for those valuable tips 😊
I lost 20 kg in 6 months by crash dieting and reached a 10% body fat percentage. Got to my goal weight and started losing my hair and was anemic. I gained 10kg back in 2 months without eating sugar and junk food.. Now I’m going to the gym, trying to lose that 10kg I gained. 🙁
I’m 161 cm for reference and currently at 62kg. Trying to reach 54minimum but without losing muscle this time..
The way you explain sustainability with fat loss has completely changed my perspective. ❤
I don't think i understand how i know what my maintenance caloric intake is?
Need to watch this three more times to absorb hehe so good ty
Shut up. Let’s see that bod.
Okay so the problem is… I’ve been watching these types of videos for a while now. I have a disability which means that I don’t have anything to adapt to to gain muscle. So unhealthy ways to lose weight is simply my only option. I can’t lift weights. I can’t be physically active consistently. All I have is my body weight and Pilates. I haven’t seen a single video that gives anyone with a disability with a genuine version of something like this. Feels like a lost cause.
5:59
I love you for this video!
You'd be a great mother 👍
I'll come later to tell how it all went, currently going through some shit on this journey ngl😂
omds I just started the video and I had suffered a bit with my relationship to food in the past but when you said your body is yours and you have full autonomy some how just freed me from thinking of wht anyone else thinks its felt soo nice cosidering a lot of ppl did comment on the way I looked as I have been gaining and losing weight due to stress
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
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