Hey Paul, do you advise tallying up the exercise in my fitness pal? Is it better to just go by your calories and not let the exercise make you think you need more calories than you do? Is this a trap? Thanks
Yes! Thanks man, that's what i want to know and hear to stay stable first either its calorie or carbohydrate intake after last 5 months of workout, but not continually, cause our body when we change it, it needs to adapt first!
I was in the same situation, lost 2 stone following the Keto diet, but losing appetite meant my cals were down to around 1400/day and my weight lost stopped, paid for a Personal trainer to sort me out a diet plan, now up to 2400 and lost another stone, half a stone to go to reach target.
This is actually really me after losing around 22kg I am stucked for about 2 months now at 80Kg, sometimes it fluctuates to 83.. thank you for the info I guess I need a diet break a healthy one
My doctor recommended I do a 800-1000 calorie , low carb high protein diet , I’m worried about how to get off when I reach my goal, I’m currently 281 and 55 pounds down so I was wondering about how to maintain and not gain, should I trust the website calculations for my calorie maintenance
Another freaking great video! Learning a lot. As I have said in other videos I have lost 72-73 pounds so far, goal is 82 or so. When I got down about 60 pounds I starting going into this ground hogs day cycle since. I'll explain. I hit another low for me and it was a big one for me, under 200. I was 198.8, I know just under but hey it was awesome to see. Each time this happened, inevitably the next day I'm up a half pound or a pound. I went from 198.8 to 200.6 and then 201.6. it's just how it goes. Push though and keep on going. I know I'm doing the right thing, just takes longer to see results now. What an I gonna go? Give and go back up to 272.6 pounds? No freaking way, this is the only way, NOT going back.
Hey Paul, what is your impression about the macros online calculators? at the moment I'm in a process on losing weight and hoping to build muscle in the process, I like my body frame (79kg at 170cm) my main concern is the IIFYM calculator set me up at 2290kcal for a 6 days/gym + construction work (heavylifting+ 25k+ steps daily) so far can't complain, but i fell its kinda low and it can do some damage in the long run
Hey Paul. Loved the video, you always have awesome advice. . . What video were you talking about at roughly 4:20 where you discuss that calculation? Thanks in advance and love your work. Keep it up.
Can you do a discussion on fasting and prolonged fasting!! Please. Slowly reducing calories again and again I’m lead to believe slows down your set point and eventually you will regain all the weight as your body fights to maintain homeostasis. Fasting for 12/18/24 etc reduces insulin and allows the body to use fat stores to supply fuel without reducing set point but it’s still a calorie deficit right. Why do so many say it’s not a calorie balance but more a hormone balance. If I normally eat 2000 cal a day but then skip a day and consume 4000 on my eating day I’ll still maintain weight right? What’s your thoughts?
Honestly as ex-obese i started with a very drastic eating change and cut all sorts of foods out. it took a couple months before it actually started working for me but i've lost weight almost every week. And i feel like because i did it myself i look at food different, also when i lose like 1kg a week the next week i feel like i automatically eat more but keep it moderate and somewhat around a maintenance. Nothing changes but the next week the weight drops again. I don't think it's a bad idea to have a big calorie deficit when you're in a very big risk category, however it might become hard to realise normal amount of calories again when the goal is achieved.
Hello love your content. I am looking for someone like you to help me with weight loss and exercise training. How can I reach you? Are you taking new clients? I am in California also, not sure where are you located and finger crossed you live around here. Thanks! 😊
I started a Keto type diet that I enjoy for the last month or so with a solid workout plan. I started at 6’3” 284 pounds. Just under a month later I’m done to 261 with a ton more energy and focus and increased strength. It’s just the start of where I want to end up at and just want to say a HUGE thanks for all your content which has a huge help getting me to this point. Keep up the great service you are giving all of us.
🙌💯🙌seriously so so good. Thank you, this was a question I appreciate your expertise in for sure, let’s be real all your responses I appreciate immensely 😊🙏🙏💯💯💯
Okay I need help on reverse dieting right now why at least I'm trying to seems like I'm doing okay at the moment I'm just lost on knowing how much cardio I should be doing if I'm doing too much is it going to mess up the reverse diet I'm kind of getting lost
how about 1000 cal def (losing 2 lbs a week for 3 weeks) then eat at maintenance for 1 week for a month and repeat until 10% so that your metabolism doesn't slow down too much…
Same problem i was 59 kg in 2018 and i start my journey in feb 2018 and i slowly cutting my calories upto 700 caloriess and doing daily 1 hour gym ..now my weight is 44 kg and i m eating 700 calories and doing gym daily ….and got hormonal issues like periods issue …what you suggest for me in this case ….please make a video on this topic
Did you just say that the CICO model of weight loss does not work because as you cut calories your body preserves energy so it cuts ones resting metabolic rate. Then as you increase calories your body increases metabolic rate so you don’t gain. Cico is flawed in this manner. Also counting calories is difficult to be accurate.
I dropped 60 pounds effortlessly on a LCHF diet over 3 months. I plateaued for 4 months no matter what I ate. I increased calorie intake to 8000 calories a day during resistance training and maintained body weight… although I did gain 6 pounds of lean body weight and dropped the same fat.
Prolonged repeated fasting resulted in a weight loss of 10 pounds until my body responded.
I am not going to try staying in nutritional ketosis while maintaining calories and fasting for 48 hours every second week.
The body responds to what ever you are doing and will fight to maintain body weight and fat reserves. Changing up what one does can change how the body responds, so change what you do every few weeks to keep your body guessing and unable to adapt and you will loose the weight and hopefully maintain lean mass. Just my theory
Hey Paul, do you advise tallying up the exercise in my fitness pal? Is it better to just go by your calories and not let the exercise make you think you need more calories than you do? Is this a trap? Thanks
Yes! Thanks man, that's what i want to know and hear to stay stable first either its calorie or carbohydrate intake after last 5 months of workout, but not continually, cause our body when we change it, it needs to adapt first!
I was in the same situation, lost 2 stone following the Keto diet, but losing appetite meant my cals were down to around 1400/day and my weight lost stopped, paid for a Personal trainer to sort me out a diet plan, now up to 2400 and lost another stone, half a stone to go to reach target.
This is actually really me after losing around 22kg I am stucked for about 2 months now at 80Kg, sometimes it fluctuates to 83.. thank you for the info I guess I need a diet break a healthy one
always enjoy your videos man thanks!
Very interesting information there
My doctor recommended I do a 800-1000 calorie , low carb high protein diet , I’m worried about how to get off when I reach my goal, I’m currently 281 and 55 pounds down so I was wondering about how to maintain and not gain, should I trust the website calculations for my calorie maintenance
Solid advice thank you sir!!
Diet break are awesome 😎 if you do it right you body actually changes first time I try it and results are slow but you are not constantly hungry 😋
Another freaking great video! Learning a lot. As I have said in other videos I have lost 72-73 pounds so far, goal is 82 or so. When I got down about 60 pounds I starting going into this ground hogs day cycle since.
I'll explain. I hit another low for me and it was a big one for me, under 200. I was 198.8, I know just under but hey it was awesome to see. Each time this happened, inevitably the next day I'm up a half pound or a pound. I went from 198.8 to 200.6 and then 201.6. it's just how it goes. Push though and keep on going. I know I'm doing the right thing, just takes longer to see results now. What an I gonna go? Give and go back up to 272.6 pounds? No freaking way, this is the only way, NOT going back.
Hey Paul, what is your impression about the macros online calculators? at the moment I'm in a process on losing weight and hoping to build muscle in the process, I like my body frame (79kg at 170cm) my main concern is the IIFYM calculator set me up at 2290kcal for a 6 days/gym + construction work (heavylifting+ 25k+ steps daily) so far can't complain, but i fell its kinda low and it can do some damage in the long run
Hey Paul. Loved the video, you always have awesome advice. . . What video were you talking about at roughly 4:20 where you discuss that calculation? Thanks in advance and love your work. Keep it up.
Very good topic and a helpful answer as always Paul 🙏🏼🙏🏼
Can you do a discussion on fasting and prolonged fasting!! Please. Slowly reducing calories again and again I’m lead to believe slows down your set point and eventually you will regain all the weight as your body fights to maintain homeostasis. Fasting for 12/18/24 etc reduces insulin and allows the body to use fat stores to supply fuel without reducing set point but it’s still a calorie deficit right. Why do so many say it’s not a calorie balance but more a hormone balance. If I normally eat 2000 cal a day but then skip a day and consume 4000 on my eating day I’ll still maintain weight right? What’s your thoughts?
Honestly as ex-obese i started with a very drastic eating change and cut all sorts of foods out. it took a couple months before it actually started working for me but i've lost weight almost every week. And i feel like because i did it myself i look at food different, also when i lose like 1kg a week the next week i feel like i automatically eat more but keep it moderate and somewhat around a maintenance. Nothing changes but the next week the weight drops again. I don't think it's a bad idea to have a big calorie deficit when you're in a very big risk category, however it might become hard to realise normal amount of calories again when the goal is achieved.
Solid info, thanks😎👍🏻
Hello love your content. I am looking for someone like you to help me with weight loss and exercise training. How can I reach you? Are you taking new clients? I am in California also, not sure where are you located and finger crossed you live around here. Thanks! 😊
I like it slow and steady!
I started a Keto type diet that I enjoy for the last month or so with a solid workout plan. I started at 6’3” 284 pounds. Just under a month later I’m done to 261 with a ton more energy and focus and increased strength. It’s just the start of where I want to end up at and just want to say a HUGE thanks for all your content which has a huge help getting me to this point. Keep up the great service you are giving all of us.
Preach.🙌
Excellent
So….would it be best to:
A) start an instant 1000 deficit for 6 weeks, then slowly increase calories back up to maintenance level over another 4-6 weeks.
B) slowly drop down the calorie deficit say 200 per week for 12 weeks, then reverse back up to maintenance.
🤔
🙌💯🙌seriously so so good. Thank you, this was a question I appreciate your expertise in for sure, let’s be real all your responses I appreciate immensely 😊🙏🙏💯💯💯
Okay I need help on reverse dieting right now why at least I'm trying to seems like I'm doing okay at the moment I'm just lost on knowing how much cardio I should be doing if I'm doing too much is it going to mess up the reverse diet I'm kind of getting lost
how about 1000 cal def (losing 2 lbs a week for 3 weeks) then eat at maintenance for 1 week for a month and repeat until 10% so that your metabolism doesn't slow down too much…
Holiday season coming up good time to reverse and enjoy that season with lots of food, improve your metabolism and then crush your goals after! 😁
Same problem i was 59 kg in 2018 and i start my journey in feb 2018 and i slowly cutting my calories upto 700 caloriess and doing daily 1 hour gym ..now my weight is 44 kg and i m eating 700 calories and doing gym daily ….and got hormonal issues like periods issue …what you suggest for me in this case ….please make a video on this topic
Same problem ….great video
Hey brother. Can you gain muscle on a keto diet or should I stop keto during my bulking phase
A friend has dropped16lb in 14 days on some juicing diet plan. Guess that will be finding him again shortly…..
Did you just say that the CICO model of weight loss does not work because as you cut calories your body preserves energy so it cuts ones resting metabolic rate. Then as you increase calories your body increases metabolic rate so you don’t gain. Cico is flawed in this manner. Also counting calories is difficult to be accurate.
I dropped 60 pounds effortlessly on a LCHF diet over 3 months. I plateaued for 4 months no matter what I ate. I increased calorie intake to 8000 calories a day during resistance training and maintained body weight… although I did gain 6 pounds of lean body weight and dropped the same fat.
Prolonged repeated fasting resulted in a weight loss of 10 pounds until my body responded.
I am not going to try staying in nutritional ketosis while maintaining calories and fasting for 48 hours every second week.
The body responds to what ever you are doing and will fight to maintain body weight and fat reserves. Changing up what one does can change how the body responds, so change what you do every few weeks to keep your body guessing and unable to adapt and you will loose the weight and hopefully maintain lean mass. Just my theory