Hit fat loss-Loss Plateau Here s How Macro Counting Might Help

 

COUNTING CALORIES (IIFYM) The WORST Diet For Weight Loss??

Video taken from the channel: Newbie Fitness Academy


 

Why You Hit A Weight Loss Plateau!

Video taken from the channel: Kara Corey Fit Life


 

HOW TO STAY MOTIVATED & Breakthrough Weight Loss Plateaus

Video taken from the channel: Steph and Adam


 

How To Set Your Macros (Protein, Fat, Carbs)

Video taken from the channel: Matty Fusaro


 

Here’s EXACTLY How to Overcome a Weight Loss PLATEAU ✅

Video taken from the channel: Los Hustle


 

Counting Calories SLOWS Your Metabolism and HALTS Weight Loss [2019]

Video taken from the channel: Autumn Bates


 

How to break a weight loss plateau jillian michaels

Video taken from the channel: Jillian Michaels


By counting your macros and your calories, you can take your weight-loss efforts a step further by looking at the types and quality of foods you’re eating. Let’s compare a 250-calorie doughnut to 250-calorie chicken breast. Obviously they have the same total calories — but when you look at macros, the doughnut will add up to mostly simple carbs and. When the calories you burn equal the calories you eat, you reach a plateau.

To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss. Here are three possible reasons you’ve hit a weight-loss plateau – and how to break through to reach your goal weight. [See: The 10 Best Diets for Fast Weight Loss.] 1.

If it’s been months since you’ve embarked on your weight loss journey but the scale won’t budge, then you’ve officially hit a weight loss plateau. “Weight loss plateaus are. This question is paramount to being successful while flexible dieting.We had a great piece created for this reason, here are the steps to go through and questions you should be asking: Here’s how to break out of a fat loss plateau. There are about 7 different actionable steps to take after a fat loss plateau.

The above-linked article outlines each one and clearly defines how it will help you. Well, weight loss is all a numbers game: if energy in (the calories we eat) is less than energy out (the calories we burn), we’ll lose weight. But as we progressively burn less and less calories (as outlined above), the difference between energy in and out will start to narrow, resulting in a. There are several reasons why your weight can hit a plateau: As your weight goes down, you not only lose fat but also a small amount of muscle.

It’s estimated that up to 25% of the body tissue lost. So You Hit A Fat Loss Plateau Here’s 3 Ways To Break It. or maybe just a cheat day here and there can help push you right through it. with personal weight loss. Overcome a weight loss plateau You’ve been doing all the right things to get fit: eating clean and mindfully, counting calories and steps, busting your hump at the gym.

And it worked for a while. Hitting a plateau can be a totally normal—and utterly frustrating—part of the weight-loss journey. But it could also be a sign that small mistakes in your current plan are hindering your progress.

List of related literature:

For example, if you write down what foods you are eating and find they add up to 3,000 calories a day, and you are maintaining your body weight with this amount, you can try cutting back to 2,500 or 2,000 calories a day in order to create a caloric deficit and lose body fat.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Moreover, it assumes that weight loss will continue without reaching a plateau.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Once you get in the swing of things, you can skip to option #4 on the next page, which is a fabulous strategy for someone who’s learned how to sense when they’re in ketosis and can feel the effect that an adjustment of macros has on their body.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

Making changes in the number of calories you eat can help you push past a plateau as well (although it doesn’t pay to reduce your calories too sharply, because then the antistarvation defense mechanism will kick in and slow your weight loss all over again).

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

In conclusion, these same people who were actually gaining weight on a 1,000 calorie per day, carbohydrate inclusive diet started losing weight on a 2,600 calorie per day, high-fat diet—additional, compelling evidence that a calorie is certainly NOT a calorie!

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Therefore, weight loss will plateau without an even greater decrease in Kcals.

“Women and Health” by Marlene B. Goldman, Rebecca Troisi, Kathryn M. Rexrode
from Women and Health
by Marlene B. Goldman, Rebecca Troisi, Kathryn M. Rexrode
Elsevier Science, 2012

In Chapter 18, I show you how to identify when you’ve reached your weight loss goals, how to know whether you’ve hit a true plateau, and what to do to break through.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

This doesn’t mean the solutions are complex—don’t forget this is a book about doing easy mini habits—it only means that calorie counting is wrong because it says that only calories matter.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

This tells how much weight needs to be lost during the next low-carb cycle for fat loss to occur.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

1 A. McTiernan et al., ‘Self­monitoring and eating­related behaviors are associated with 12­month weight loss among postmenopausal overweight­to­obese women in a dietary weight loss intervention’, Journal of the Academy of Nutrition and Dietetics (September 2012).

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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176 comments

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  • When do weight loss plateaus typically occur? like after 4 weeks of dieting? Even if there is not a set time, around when have you seen plateaus occur?

  • What kind of food should we eat for those days off to meet that higher calorie, just the same healthy food as we normally eat during our diet/exercise prior to the plateau or do we need cheat meals with unhealthy food to fool our body. Not sure what to do anymore. I work my ass off, feel a lot stronger but can’t loose the fat anymore!!

  • I believe that it is SO important for people to realise that we have different body types, different body structures and genetics.

  • Thank you for your great videos! I love your advice and it is truly making a difference in my fitness/nutrition. Keep it up you are amazing!

  • i’ve been going to the gym for around 4-5 years. i’m 27, 164 lbs pretty low body fat.
    i want to have even lower body fat, but the calories i have to be eating seem too low.
    i’m not losing any weight on 1600 kcal/day, while doing heavy strength training 6 times a week + 3 or 4 30 min cardio sessions.
    What’s wrong?

  • I’m trying to maintain my weight now. April I was 150 pounds, Now June, I’m 134. I’m 5’4, i been doing intermittent fast for almost 3 weeks. Working out 5 times a week. now I’m in refeed mode, but trying to do it properly.

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • Early for once! I’ve been eating healthily and counting calories for 2 weeks now, finally in the right mindset! I’ve lost 2cm off my waist and 1.5cm off my hips. Your videos definitely help for inspiration and motivation!

    My reason is because I’ve gained so much weight over the last few years I just don’t like what I see in photos or in the mirror anymore. I want to feel fit and sexy again and build my self confidence!!!!

  • Thank youI’m sending this to someone special in my life who thinks keeping her calories under a number allows her to eat super unhealthy processed foods which are “dietetic” so ok to eat!

  • Love your content! I binge watched all your videos! Haha. Good information. I want to start omad because I hate thinking about food all day so I figured I can make one good healthy meal a day and spend more time doing other stuff.

  • I feel like I’ve been stuck on a plateau for quite some time now. I have been eating around 1200-1400 cal for a while (jumping from dietician to dietician). I workout out a lot and still see nothing. I want to start increasing my calories but I just do not know how to do it properly. I am taking about 1 week of rest (no exercise). I am kind of scared to gain some fat if I increase my calories, but I feel like this is the only way I’ll break my plateau.

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

  • Thanks Carlo, you talk such a lot of sense. I’m trying OMAD at the moment but just need to make sure I’m getting in those whole foods.

  • I have been saying that for years just based on my own experience and had no idea it was scientifically proven, I just knew it worked.
    This woman has reshaped my body and I love her for that. I have been exercising for almost 30 years; I am thin and fit but she really toned me up and made me stronger.
    ❤�� Love you Jillian!

  • I’m studying nutrition in college right now and plan to become a registered dietician. do you have any tips for a dietetic internship? i’m thinking about doing a master’s degree/ internship combo. do you think it would be worth it to get my master’s or just start with the internship and go from there?

  • if you wanna actually burn fat. take your advice from a doctor instead of a sodastream spokesperson. https://www.youtube.com/watch?v=j91eC2z9Om4&t=1930s

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • Your videos are so freaking informative, and they are so pleasantly direct. You’re not being a jerk about it but you just state in a mater of fact way that this is the truth and this is how you lose weight/get healthy. I thoroughly enjoy your videos.

  • New subscriber here! Im almost finished watching all your vids and its really informative. I just started my weight loss journey last week and following what you said. Hoping for good results. I started eating clean,exercise a bit and its sooooo hard for the first 3days but im slowly adjusting. Love listening to these videos. Continue your passion! Love lots from Philippines ��������

  • You cant just deficit forever… You have to get your tdee back up a bit. Like there was this chick eating 1200 calories. Shes not dieting for competetion i had her redo a recomp and now shes loosing at 1800 calories.. More cardio more protein..

    I see too many ladys not geting there protein in!

  • i hear different amount of proteins in a cut from different reputable sources, but all tend to be somewhat close to the same estimation. More importantly, i have been hearing to consume 1g/1lb of Dry lean mass, but not bodyweight. Logically speaking, wether you choose BW or DLM, you will get good results, but which one is more optimal and why? Anyone, please comment and point me to some studies or info on the matter, that would be much appreciated!

  • OMG!!!!!!!!!!! Yessssss…. I am losing weight through a serious lifestyle shift exercising and eating well without counting calories AT ALL! This has always been my philosophy. I am eating more now than I was at my heaviest AND I am losing weight. I am handling stress a lot better, enjoying life, and I’ve never been this happy. Just to illustrate what I mean: I went from obese class 1 to overweight WITHOUT COUNTING CALORIES and life is so good.

    Definitely subscribed sis! Thank you! I love nutritionist with sound, beautiful, life-changing advice

  • Every time I have some workout/healthy eating question, I go on my home page and there’s Jillian with a new video! Thanks for the awesome insight! ❤️

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • Hi! I have a question. Can i still eat 1 bread in the morning before exercise? Magbuburn parin ba ng fats even though i eat bread?

  • What if one wants to gain muscle AND lose fat simultaneously?
    Would it be correct to follow the gain-muscle calculations + increase a lot the weight training / HIIT volume/frequency?

  • I’m sorry but if meta data says there is no benefit in having more than 1.8g/kg (no matter how hard you work out, your body just doesn’t use it) so why 2.3 and more?

  • This is asking for a lot but could you do a review on the Prepd Lunchbox? I’ve been wanting it but the only reviews are low quality and short

  • Jillian always tells it like it is. People don’t like to hear the truth which is why she gets some hate but people who can recognize the value she provides us backed up by SCIENCE, those people will make positive changes in their lives. Thank you Jillian.

  • Hi Autumn! So glad I have discovered your channel! I have lost about 55 pounds this year but I KNOW I have eaten to little and my metabolism is probably messed up….how can I try to reverse that without gaining weight? I am slowly but surely eating more clean food but Im petrified of gaining!! Must mention that I’m 56 years old so my hormones counts against me!

  • Hi, Adam. You and Stefanie are right, I have to stay motivated and drink plenty of water. I can’t wait to see you make my broccoli soup. What do you love about butternut squash?

  • Yeah don’t count calories to make sure you’re in a DEFICIT..no that doesn’t make sense…wow just goes to show that just because you have some degree, does not necessarily mean you’re intelligent…

  • My way of eating is mainly of whole foods, I can also easily do OMAD now, and making healthier choices easily, thanks to you! I always keep hormone optimization and metabolic flexibility in mind. Just a quick question though, having said all these about my way of eating, would
    It still be necessary to count my calories to make sure i am on a slight calorie deficit??? I was counting calories for the first four weeks and Gahhhd, taking note of everything on my fitness pal is tedious and a
    Lot of work! So eventually, I stopped keying in every single detail. I have continued focusing on quality w your tips in mind and just stopPed
    eating when I already feel full/satiated.

  • counting calories can be done on home made food healthy food healthy choices
    just to make sure you are not over eating
    because when the food is tasty people tend to eat more
    in that case calarie counting can be done with a balanced diet
    lol how can someone calarie count on junk food the whole day
    Really
    Also we need to Workout as well
    Strength trading also

  • i like how you talk to us about weight loss and diet. i try to follow ur diet tips for about 3 weeks rn, am happy cz i keep losing my unwanted body fat every day. yayyyyy thanks carlo

  • I used to count my calories(800a day) and lots 40lbs. Quickly. Keeping it off was a strain, my body didn’t know how to process food. I strained so much to not gain weight, which did creep back up a bit. Now that I’m more mentally healthy in regards to food, I’m just trying to wake up my metabolism again and have a balance. Hopeful your methods will help.

  • Would you or your husband ever do the 10,000 calorie challenge? Well maybe him more because he’s bulking. LOL not off topic at all right?

  • Very informative video Carlo, i use to count count calories before and when i reach my weight goal and stop counting it I start gaining again its not sustainable. Watching your videos help a lot….��keep it up… doing intermittent fasting here. Im trying to increase my fasting time gradually. Love lots from Spain��

  • So, as someone who has a hard time eating too much or can’t help but eat what I’m craving, if I don’t count my calories I have a hard time controlling how much I eat. So what do I do if counting doesn’t work? I’ve lost weight with counting calories before.

  • Hi!, I listened to your video about OMAD and insulin spiking and now trying it and absolutely loving it. But I’m still confused about the macro percentage to have as I can only have like 1000 calories in OMAD….

  • Is COUNTING CALORIES (IIFYM) the WORST diet for weight loss?? Let me know your thoughts below!
    ➡ FREE DOWNLOAD: Get the Lean Body Blueprint here: https://www.newbiefitnessacademy.com/blueprint/

  • What adult is seriously working out regularly and eating only 1400 calories a day? That’s a surefire way to make your body think you’re starving it. Even 1540 calories is too little unless you’re under 5ft tall.

  • Fasting is making me feel very nauseous, once I begin my eating window I feel better again, but the nausea is a daily thing.. not sure what I am doing wrong ����

  • Dr. I was on SAD my highest weight was 226 lbs then after Clean keto (no dairy no nuts)
    I went down to 127 lbs.

    I unfortunately had a terrible accident that made me had a horrible flare up of my spondylolisthesis, couldn’t walk etc. So I learned that Carnivore diet could help me heal faster. IT DID!!

    Unfortunately with the vasts steroids medication of course I gained weight to 152 lbs. I am 5′ 6″ 47 y female postmenopausal.

    But after 3 months of Carnivore
    (Only Animal Protein and Fats, no dairy no nuts, no carbs whatsoever only from eggs). I was off completely of ALL MEDICATIONS.
    I’m Carnivore for about 1 year now not restricting calories on the contrary eating till satisfied (1 1/2 2 1/2 lbs of meat a day) in 3 meals. This so I could heal hormones, metabolism, eating disorders (ex binger), depression, neuropathy pain, constipation, high blood pressure, cholesterol, sleep disorder, etc. AND IT DID!!!
    Not only that but my true hunger levels!!

    So I felt confident to try some EF (Extended fasting) Once a WK of 46 hr with homemade electrolytes, then refeed with carnivore meal (14 oz beef w organs and tallow or butter) then OMAD’S like 3 times a week, the rest my usual 2 meals a day. I dropped from 152 to 142 in 1 week without restricting calories,
    keep in mind I was in ketosis to begin with so no “water weight loss there”. I feel really amazing, definitely body composition has really changed.
    I am jogging now (fartlek) only 3 miles. Plus Stability, Flexibility, Resistance and Functional and Weight Training. Not every day.

    I play with my macros ratio Fat=60+% Protein =40%

    What do you recommend, any tips for me Doctor?

  • I’ve lost 25 lbs on Weight Watchers Freestyle Program. WW does not count calories from every type of food. You can have as much lean protein, fruits and veggies as you want.

  • I really dont like counting calories cause it stresses me out and I gained a bunch of weight after loosing it. I started to write it down in a journal right before I go to bed, I was wondering, do you get really sleepy when your body goes on starvation mode? because I didn’t have any energy for anything for a while I literally come home and just want to lay down:(

  • Newbie’s 10lbs “body transformation’ without counting calories is amazing
    but eventually people will figure out they need a deficit to lose fat��
    And why would someone smart think 1st law thermodynamics means metabolism stays stables?

  • I have suffered from chronic fatigue, a messed up metabolism, and adrenal issues most of my adult life. I definitely attribute this to years/decades of calorie counting, a restrictive diet and over exercising. It was the battle of the bulge. Being brainwashed into thinking calories in calories out = ideal weight. My metabolism is jacked, I sleep all the time. Seriously, 10 to 12 hours a day. I have seen so many doctors and they try to help by putting band-aids on these problems. And, even though I try, really try, I rarely have the energy to exercise properly. Since, I have changed my way of thinking, and started a clean ketogenic diet, my body has just started to heal itself. Healthy fats + proteins + micro nutrients = a happy, healthy life! NAIL ON THE HEAD GIRL! ������������ keep doing what you do!

  • I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.

  • Right. That is why the prisoners in the concentration camps in WWII gained so much weight, because they often had only bread to eat. What is wrong with this woman?

  • help. ive been only eating 800-600 calories latley. and i dont know how to get back to 1000 calories without gaining much, but if i eat clean like fruits vegetables etc maybe it wont happen?

  • Such a misleading title counting calories doesn’t slow your metabolism or halt weight loss. This is simply your body’s adaption from reduced energy intake, otherwise… if you kept losing the same amount of weight every month you would be dead in a matter of time. You would wither away into nothing. Also the insulin hypothesis is incorrect. If I were to give you 200 calories of sugar every day and that’s all you would eat, you would lose weight, what happens to your insulin is irrelevant. As an extreme example, look at POWs, these guys are fed very little bread or potatoes and are forced to work extreme hours. Your insulin hypothesis would suggest they shouldn’t lose any weight, cause you know, it’s a storage hormone…. ultimately if you burn more than what ever you consume, you will lose weight

  • Ok, so to clarify. When talking about cutting, are you talking about remaining the same weight? For example, if I’m 190lbs and want to cut but remain 190lbs I’m using 190 to calculate, correct?

  • Arnold Schwarzenegger and other fitness gurus recommend counting calories. Counting calories have been around for over 50 years, even my grand mother knows.about it.

  • If there are any ppl on here saying “shes wrong,calorie counting works”. Please check out Dr. Jason Fungs videos. He is very informative and talks A lot about this exact topic. Autumn is right in this video. Its facts, plain and simple.

  • “science backed means” and “Holistic methods” do not belong together. Your BMR reduces as your body mass reduces…that’s physics. If you do not reduce your calories as you lose weight… you stop losing weight. It’s not confusing to think that a body at 200lbs uses less energy than a body at 250lbs.

    Obviously your content is not for me, but some of your ideals you’re preaching will hurt people. You claim to be science based but your oversimplification of some of these topics is insane. Counting calories is very much a useful tool, not just to hit a number. Its useful to make people think about what they are eating and how much. Claiming it will cause you to GAIN weight with 0 evidence while citing “science” as one of your driving ideals is disingenuous. Counting Calories is a tool anyone who is counting calories without paying any attention to macro nutrients is using the tool wrong.

    If you’re 300lbs who lives on twinkies, yes reducing your twinkie calories will see a short term loss of weight, calories in = calories out. However it does NOTHING for the obvious food addiction and malnutrition that the person is obviously suffering. Which is why the weight comes back. You can find sources all over the internet that explain this in great detail. Legitimate ones… that actually show the studies and science behind their information.

    The biggest loser contestants did indeed gain their weight back, because they were put on nearly life threatening diets with nearly life threatening amounts of exercise. They were monitored daily by doctors to make sure they didn’t drop dead or have a cardiac crisis. Their hormones were destroyed and they were given absolutely no support or training for what to do after the show was over. You can find interviews with contestants who explain exactly how they ended up gaining the weight back, its not a mystery.

    So far as I can tell this channel just wants to copy the nonsense of the Thomas Delauer variety. Spin information to suit their needs and look pretty for the camera. “follow my fad because it worked for me but I can’t be bothered to properly explain homeostasis and how it affects weight loss”.

    Judging by your engagement your audience has already figured this all out though.

  • Ridiculous. I’ve counted calories for literally years. People act like fasting isn’t a form of calorie restriction. At the end of the day, three laws of thermodynamics cannot be broken. Energy in vs energy out. Period.

  • But isn’t cutting carbs essentially caloric restriction (aka dieting)? Also, isn’t glucose (derived from whole foods, like fruit) our body’s preferred fuel source?

  • Couldn’t agree more with everything you said especially the body composition change because thats such a big factor as to why something that’s worked before may not work again

  • Im so glad I found you. I wish I could call. How meny day should you fast. I’m doing it every day and watched someone who said not too. So confused ��

  • What the fuck. Do not compare the findings from the biggest loser to just counting calories. I watched as in the whole video you strawmaned your way throughout the entire video. You should know that NOT ALL CALORIES DEFICITS ARE CREATED EQUAL. Stupidity at it’s finest!

  • nice listening to you but i have a confusion with the protein calculation. why aren’t we multiplying the 2500 calories but rather the body weight. please come clear

  • Whats the rule of thumb when bumping up specific numbers so my numbers according to this is 155g of protein and 400g of carbs I think i wanna bump up my protein for bulking to maybe around 160g so would i bring my carbs down -10g or -20g?

  • One of the most misleading statements about keto diets is that calories don’t matter as long as you’re not consuming carbs.

    This stems from the insulin to obesity theory and it goes something like this:

    1.Carbs cause insulin to be secreted.

    2.Insulin (the storage hormone) stores those carbs as fat.

    3.Eliminate carbs and you’ll stop storing fat regardless of calories consumed.

    4.Become a fat burning machine.

    It’s true that getting into a state of ketosis will increase fat oxidation. After all, fats and carbs are the main fuels used in the muscles for oxidation during exercise. If you eliminate carbs, then eventually the body is left with no choice but to use fat as the primary source for fuel. Boom! Increased fat oxidation, right?

    But there’s a difference in fat oxidation and a reduction in fat mass, which can only happen in an energy deficit. And if you’re consuming an excess of calories from fat, then the body will do the same thing with those excess calories from fat as it does with carbs: it’ll store them for later use.

    The reason that a ketogenic diet works well for some people is that it can increase satiation – the feeling of fullness. This higher degree of satiation can naturally cause some to eat fewer calories, which leads to fat loss despite the fact that they may not be counting calories.

    The ketogenic diet will work for fat loss in the same way that every other diet works for fat loss – by creating an energy deficit. You cannot eat as much as you want on a keto diet and still lose fat simply because you eliminated a macronutrient source.
    People love to hear: “You can eat as much of X and Y as you want, as long as you don’t eat Z and you will lose fat”

    Eating two combined macronutrients without the third can’t break the law of thermodynamics.

  • I’ll admit to counting calories. What is driving me crazy lately is the fitness community pointing out the fact that calories on packages don’t equal the macros!!!!! So confused

  • I love not having to count anything. I just make sure I eat mainly meat and eggs, and avoid the bad carbs. People make it way more complicated than it needs to be.

    I have NEVER heard carbivore until now. LOL. So many carbivores think they can’t survive without them. That used to be me until I took control. I relapse sometimes but know I can get back at it once I realize how crappy carbs make me feel. As a meat lover though, I guess it is easier for me than people who claim not to like meat. I will NEVER understand that. Meat is so satisfying, and delicious.

    I really hope that egg yolk myth goes away. I am so glad I never fell for that.

  • I needed to hear this— again. I lost a bunch of weight several years ago by eating 1200 calories and working out with strength training and running every day. I’m 5’2″. 1200 is not adequate if I were in a coma, let alone for as active as I was. After I stopped losing weight, and slowly started to GAIN it on 1200 calories when I lost all the energy to keep up that level of activity, I stopped counting calories. And I craved sugary foods like crazy! I was insatiable! I tried again to count calories several months ago and everything about it felt wrong. I’m vegan, mostly whole foods, and I started to prioritize sleep. Instead of the crazy workouts, I’m walking every day, with 3-4 workouts during the week. Already I’m feeling better and have more energy, and I’m not crashing after workouts. It’s so hard to break the calorie counting mentality, since everyone screams in your face “CALORIES IN CALORIES OUT!” whenever you try to lose weight, and treat you like you’re just making excuses when you say you’re not going to count calories.

  • Love these videos Kara. More of them would be great. I totally agree with you, the body adapts. You need to change things to move forward.

  • How is counting calories not sustainable long term? It will lead to weight loss due to the fact you can actually put a number to what you are eating. If it is not allowing weight loss you decrease the numbers. CICO is actually proven facts and is THE way to lose weight! All weight loss theory come form this. It is the LAW of thermodynamics…. SO MUCH MISS INFORMATION IN THIS VIDEO!!!

  • Yep. I eat my within my caloric recommendation, Buuuuttt, if I do not eat good foods the weight will not move. (My plateau)

  • I’m inspired to track my macros again after this video. Recommendations on apps for that? I do a lot of cooking from scratch and find it tedious to enter all the ingredients…

  • Los I like this vid I can tell you’re a caring guy because you’re sharing all of these great tips!! Re: resistance training & shock the body this is so true because my old trainer used to say that!! I personally prefer HIIT…
    Thanks again!
    Ps Here’s some possibilities for you for a taste test… Prymal coffee creamer (MCT) Nush cakes and Fat Snax And the new perfect Keto Keto Bar ��

  • I,m confussed,.. sorry bad brain fog! ” I don’t do Carbs” just tell me please if i,m right with my calculations Pro 145g Cal 2200g Fat 48g i,m 55 with MS and i just wish to try something different when it comes to my daily intake, was doing keto, lost the weight but now want to build & maintain muscle, thnx Great Vid btw ty

  • I only believe in NextLevelDiet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • Another great video Kara! I can relate to this struggle so much. After I reversed dieted out of my first bikini competition I got up to a large amount of calories and then went on a mini cut. My body did not respond the way it did for my first competition and it really made me nervous seeing as I’m planning on doing a bikini comp in oct! This vid defiantly makes me feel more confident going into the next prep mid July

  • Yes do more, please! I really love these type of videos and you dietician talks, love it when you share your wisdom ☺️���� and you food hauls! Thank you so much for sharing ��

  • Of ALL the videos I searched on YouTube, you are the only one who broke down the Marcos into calculating calories which is exactly what I was looking for and simplified it enough for beginners.
    Thank you ����

  • Exactly what I did.. my weight loss stalled after having lost 5kg. Was training and calorie deficient n no drop. So I ate a bit more but did stay in calorie deficit, didn’t go to the gym a few days and sure enough I dropped 3kg in 2 weeks.

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.

  • What if your still undereating without calorie counting, or vice versa like say Someone is eating too many calories but they’re eating “non processed” Whole Foods (or a generally healthy diet) does your body end up gaining weight then? Also if I stop counting calories I’ll feel bad and eat less anyway so I don’t know how that would play out.

  • is
    41% Fat
    46% carbs
    13% protein
    Too much for a 15 year old who’s 200 pounds and is currently doing full body and also specific muscle workout for 22-40 mins a day too much? Because that the percent that I ate today even tho i only had intake 854 calories today.

  • So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

  • My problem is trying to make sure I get enough calories. My perfect diet would be eating once every 4 days, but that doesn’t work and sounds insane to though who are hungry every few hours. I don’t eat sugar or many carbs (most carbs just from vegetables). I have no appetite. Never have, but since my husband died, really have no appetite at all.

  • glad to know that when you come to Italy you enjoy pizza and pasta��
    I really appreciate your approach to food and life in general.
    I experienced myself the difference between working out at the gym and at home or jogging at the park…. I quitted the gym in December and I’m in a perfect shape like before just by walking to work and doing something at home with a dumbbell or elastic band. Furthermore, I’m more relaxed as I don’t have to run to the gym and waste time to go and come back….
    I listen to my body and give it what it loves, occasionally also pasta and pizza. In that moments I don’t count calories or macros… I think that I would produce cortisol, and insuline consequently, if I’d say “no, I don’t want that delicious homemade pasta with fish as it has too much carbs”….. no way!!! I enjoy it and then I might spontaneously skip dinner as I’m full up and happy.

  • There is nothing known as metabolic damage.I have consumed 1500 calories a day for a month to loose that last 5 lbs.The simple fact is if you want to lose body fat you are bound to go hungry and also calories in calories out matter you cannot break the laws of thermodynamics

  • At my annual check-up back in June I learned that, for the first time in my life, my weight was starting to impact on my blood pressure which is a huge motivator for me. Previously, as much as I was certainly overweight, there weren’t any impacts on other areas of my health but now with the change in my blood pressure I want to make a serious change.
    The other motivator I have right now is that in about a years time my husband and I want to start trying to grow our family so I want to lose some weight before then as it can aid in actually getting pregnant, as well as having potentially fewer difficulties during pregnancy.
    As I said, I’ve pretty much always been varying degrees of overweight which has always motivated me a little but now that I have two big goals/motivators I am taking my weight loss much more seriously.
    Thank you for posting this video, and all your videos.

  • Count calories but eat clean, be in a small deficit from foods and increase your activity(should be something that you pike to do to avoid stress) this is where you should be getting most of the calorie deficit. Build muscles, this will greatly increase your BMR. You guys will be amazed on how much calorie intake you can get away with without gaining weight if you have muscles and doing a lot of activities in a day.

  • I came back to this video just to comment how I did this and it worked for me!! I was stuck at 184-185 for SEVERAL months…did this and I’m now at 179-180 and have maintained it for over 2 months now!!

  • In 2020 Jillian is like an infant banging her rattle on a tabletop. Her babbling is so incorrect and old. She is a great trainer I am sure. But as a nutritionist she is a raging idiot.

  • Counting calories work for people who are self disciplined and consistent. It only doesn’t work for people who see diet as a diet and not a lifestyle change.

  • Its crazy all the things that work for different people. What caused ME to gain more weight and even almost led me to an eating disorder was when I would do diets that had me remove a food group. Counting calories actually HELPED ME. It helps me eat all the foods I want without overeating on sweets or carbohydrates which is easy to do if you restrict yourself…or at least for me. It just helps in picking nutrious food options that won’t take up too much of your calorie count for the day. While still having enough calories to enjoy 2 dark chocolate squares or even a small sweet 100 calorie cookie snack. But if i had completey given up sugar (which i still believe you should try and not consume as best you can) I would probably had 5 chocolate squares or just open up and snack on some chips. It helps you understand what a serving size of anything actually is. I won’t be counting forever because now I know what my serving size of the suagry foods I like look like. For sweets now I actually prefer some berries with some yogurt. Or even a banana with honey and almond butter. Yes still sweets and take up some calories but they are filling calories. But of course I still love all foods and will now have a bagel with cinnamon raisin spread monthly as suppose to weekly ��. Hey but whatever works for you!

    P.S Also very important. Reduce your calories sensibly!! I think when you cut too much so quickly is when you get in trouble. We need to learn patience ��. Patience is a big part of it. Start slow…don’t expect to start dropping pound overnight.

  • the main reason I wanted to lose weight was mostly to build confidence and to love myself a little more because I really don’t like where I’m at right now so I’ve been really trying to improve, I’m on twelve weeks of dieting and exercise and I’ve lost 42 pounds but lately I’ve been feeling so tired and unmotivated, could there be something wrong with my body or is it a bit of a mental block? I sleep 9+ hours a day and I still struggle to wake up in the morning and force myself to run or go to the gym. Thank you for these videos, you how no idea how helpful they are

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called NextLevelDiet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • Listen up stupid young girl with certificates
    Do another video when your 45 years old
    To speed up your metabolism OMAD WITH 48 HOURS IN BETWEEN WILL SPEED UP YOUR METABOLIC RATE AND GET YOUR RIPED

  • THANK YOU!!!!!!
    This is SO timely! My sister was just telling me not to count calories LAST NIGHT!; I’d been watching a lot of my fitness gurus and that’s all they’ve been preaching for months, so I was super conflicted.

    I lost 60lbs a few years ago (and gained it all back slowly over the next 2), but I never counted a single calorie. My issue was that I didn’t have a well rounded training plan, which I do now based on my personal goals:)

    Again, thank you sooo much!!

  • I have calculated mine and my carbs value is lower than my protein. Is that right? Everything I’ve seen the protein has always been more. I’m pretty sure I’ve calculated right.

  • Flavored coffees…do they effect my fast? Not the putting SF flavoring in but like “Southern Pecan” flavored coffee…should I stay away from it?

  • I am motivated by the fact that I can do more and enjoy life. One point you hit on about inflammation. I would highly recommend anyone who is serious about their health to take an igG Food Sensitivity Test, and remove all items marked in Red and Yellow from your diet. I only eat between 8:00 AM and 5:00PM outside of those hours water only. Once a month on a Sunday I’ll do a 24 hour fast. Eat my breakfast Sunday morning and not eat again till Monday morning. My wife also got the FST Test and is following my advice and is now down 45 pounds in 3 months time.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called *Next Level Diet*, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • So you diet for 2 weeks strait and stop losing weight…… i think the best way to break a plateau is a diet break, tell your body that you are no longer in starvation mode because dieting for to long pushes your body to think its starving thus letting it hold its fat being in survival mode. Infect make sure to cheat at least 2 days a week.

  • This is why I am taking my weight loss super slow. I exercise 4 to 6 days a week. 1200to 1500 caloroes a day but I eat whatever I want. My exercises aren’t super high intensity. I am toning but scale isn’t budging much. But I think inches are coming off. I don’t feel overly tired or hungry either.
    I feel this will help me keep this as a lifestyle than just a diet for the moment.

  • Any advice would be greatly appreciated! I’ve dropped 75ish pounds since January (370-295) but these past 2 weeks I’ve hit this huge plateau. I’ve dropped my calories from 1500 to close to 1000. I also drink a gallon of water a day. I did the drop in calories to see if that would help with the weight loss. Problem is that I’m not really losing anything anymore. I weigh myself each morning and so far this week I’m down.2 of a pound. It’s getting really frustrating. I exercise twice every single day either on the treadmill or at my 9 round gym. I feel like I’m not getting enough calories but when I go over the 1000 now, I gain a little the next morning. My meal usually consists of 4oz cooked chicken breast, 100 grams of brown rice cooked with a little salt and pepper in the rice cooker, some steamed veggies. I’ll also have a protein shake from sam’s once a day after my first workout. It’s probably a long shot but maybe anyone with tips on what I could do to see more weight loss without starving would be appreciated

  • What is your opinion on the portion control program 21 day fix? It is roughly similar to what you already do as far as measuring and meal prepping isn’t it??? Also I just wanted to say that I am so happy for you both on your bun in the oven aka the baby… Lol my gut says boy but my heart says girl… And a crazy thought crossed my mind Twins??? Definitely a great reason on working to get in the best dad body cuz Stef is going to need your help. Much love to you both. I mean 3 ❤️❤️❤️

  • What if I count calories AND eat healthy, unprocessed foods? The way I see it, when I reach my target weight, I won’t go back to eating bad, processed foods like I used to, I will simply keep eating the same thing except a little bit more since I won’t be aiming to lose but simply not gain. Does that make any sense? I’m genuinely curious. I am counting calories because it gives me a feeling of being in control, whereas if I was not, I could overeat calories, even with good foods! So far, it is working great and I have not have any cravings nor am I hungry and I believe, perhaps falsely so, that it is because I eat good foods. Thoughts? Any help appreciated!!!

  • This is a good video with some good information BUT, I don’t care for how she puts everyone in the same spectrum. Like when she says that when you count calories you basically only eat packaged or processed foods because its easier to keep up with your calorie intake. Maybe true for SOME but not many. The statement was also correct about your body being smart and being able to adapt therefore you won’t lose weight anymore. There are several ways to combat that like carb cycling, increasing your calorie intake to maintenance levels or slightly higher for a week. Its just the same with working oit which wasn’t mentioned at all. When you work out your body will get used to the same exercises over and over. So those exercises won’t have as much affect as it did initially. So you change up your exercises to shock the body. Muscle memory is real but there are ways to combat it. Bottomline, you can lose weight with or without counting calories. For people who are dedicated and disciplined there is nothing wrong with counting calories. Everyone who counts calories don’t just eat packaged foods and processed foods. I would like to see another video where she shows the positives and negatives of calorie counting with out bias. And adds in the many other factors like eating healthy while counting calories, working out while counting calories, and how to avoid plateaus while calorie counting. Cause of all that can be done. Instead of misleading people who probably have done no research for themselves.

  • Thank you I needed this! I always refer to 3 years ago when I was so fit and slim. Now I am older and hormones change diet changes. I am learning to love ME where I am on the way to where I am going. PEACE AND LOVE

  • Your information videos are the best and always give me something to review in my training. You are often right on track if I am stuck at a plateau so keep them coming.

  • Thanks Kara for sharing this video! Your videos are always so professional and helpful:) Keep it up! ps; I’m loving your hairstyle

  • That totally explains why when I started iifym their promise for “no food cravings” was not kept. Right now I’m trying Eat Stop Eat. That’s controlled my hunger before.

  • I am 19 years old, every day i drank soda, ate chips, ate unhealthy food, bunch and bunch, now I reached almost 100kg. So i started only drinking water, and more healty food and smaller portions, but after work i get tired and have no motivation to work out. So ima just see how this eat less thing works out

  • I got my diet plan from NextLevelDiet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  • 1.3 % (recommended intake percentage ) × 139 (my weight)
    = ×4 ( 4 calories per gram in protien)

    20% ( fat percentage )× 139 ( my weight ) = ÷9 (calories per gram in fat )

  • how can cutting number can be higher on protein than bulking? where do you get your numbers from? i cant belive a word your saying. your numbers are so high it insane

  • I’ve lost 100 pounds already but I have 50 more pounds to go before I reach my goal. It’s taken 13 months because initially I was doing a small deficit and taking my time with it. The past month though I’ve been eating under 600 cals a day… I somehow got in my head that I’m not working as hard as I could have and I should have lost all the weight by now.
    I want to go back to my healthy eating which helped me lose weight but I was stuck in a plateau for 3 months… I’m so over it…I just want to reach my goal as fast as I can now:( Seeing all the videos titled “how I lost 100lbs in 6 months!!!” drives me mad at how long it’s taken me.

  • I have a binge eating problem. I just had a difficult conversation with someone, then came home and ate a bunch of Sun chips. I need to work on finding my “why.” You are crushing it, Man!

  • Thanks 4 that Carlo… I’m doing 16/8 everyday sometimes 18/ 6.my feasting time is always in the morning but I cannot control my self to do not eat toast.. It’s my favorite… It is ok to eat wheat toast every morning only 2slice….then some egg butter and chicken then I stop eating until 2morrow…im gonna burn my fat in the way of my eating peroiud?

  • OMG why does every you tuber do this mad editing where they speed talk and don’t take a breath, I really want to listen and take in what they’re saying but it drives me crazy ��just chat normally ��‍♀️

  • Carlo! Is it still ok to drink black coffee after you have eaten? What does coffee do after you have reached your macros for the day?

  • Hi Autumn, at the end of the video you said to “watch this video right here” but you forgot to add the link. I just wanted to tell you because I know people will want to see the video. I think I remember which one that was and saw it already. I like the video! Counting calories is too crazy because you just can’t live life that way!! Thanks!

  • Every time I have some workout/healthy eating question, I go on my home page and there’s Jillian with a new video! Thanks for the awesome insight! ❤️

  • Hi Jillian when you said you put people on 2500 to 3000 calories did you advise them to also eat healthy too or just letting go a little and indulging in let’s say a burger?

  • Yes, be very careful with Crossfit….best friend got rhabdo from GHD machine and was in hospital 4 nights! She is in fantastic shape, too….

  • When I was younger I was ripped to shreds for one purpose and one purpose only, so I could pull more women every weekend when I was out drinking haha. In a relationship and have two kids now, so I guess I need to take on board a more serious reason to stay motivated.

  • I have been in a plateau the past two months, thankfully I have been able to maintain my current weight: ) I have lost 30 pounds but I have still not hit my first goal, 20 more pounds to go! I am doing my best to get back on track. My initial motivation to lose weight was what I saw on the scale. I was at 199 pounds and I told myself I will never ever let myself get to 200. My second motivator is the two wedding parties I will be a part of next year. I see pictures of myself in the last wedding party I was a part of and I hate how I looked. My biggest struggle is summer, my friends constantly want to go out and when I say I dont want to eat bad or drink they aren’t very supportive of that saying I look fine I don’t need to lose weight. I am determined to meet my goal and I have started back up again with meal prep! I was hoping to reach my goal by my birthday in September but I have pushed it back to November

  • Great job! Where did uou get that scale that tells body fat and water weight? I need one of those. Congrats on the little one to come. I know you two will make great parents!

  • Could you make a video or two about meal peeps that can be eaten cold. I know you say all of them can but could there be some cold specific meals for prep? I work on new construction and most of our buildings we do business in do not have power or appliances that we can use. Thanks!

  • Finally a vid thats straight to the point, no vlog bullshit, no talking for hours, just straight facts on how to calculate this shit. Thanks

  • Hi trying to understand this. Do I understand correctly that we have a choice of calories or grams? I can either weigh food or add up calories?

  • Is there anything else we can do other than count calories? I tend to get very obsessed very quickly and gets unhealthy pretty fast. I’ve tried keeping a for journal, without calories, and it’s better but I don’t know if it actually helps if you aren’t counting calories. I would like to lose body fat and get more toned and I want to do it in a healthy, happy way. I’ve struggle with eating disorders in the past and even though I am much better now it’s difficult to find a balance between wanting to reach those health goals and not going down the calorie counting rabbit hole again. Thank you!

  • Currently working to get heart healthy and drop some of the weight I gained in my first two years of grad school. Thanks for the reminder that you can fluctuate back up as well as down and that you shouldn’t judge day-to-day!:)

  • I literally giggle every time you say frankenfoods. And now I’m in the store like “ewe I would never eat these frankenfoods” ����‍♀️����‍♀️����

  • Oowww I always love the tips but the stall tips are so helpful. I may need to look at my eating bc I have been stalled for a few weeks now. Keto On!!!

  • Weight loss green store tea works!! I lose 2 pounds in 14 days. I eat healthy and work out every other day. I highly recommended for people that has constipation problems.I am purchasing my second order now:)

  • Great Video, thank you. Starting all this after many many years of neglect (just turned 50) My goal is to lose weight and gain muscle. I’m working out about 4 times a week. Any suggestions on how to set my macros while trying to accomplish both?

  • Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #nextleveldiet

  • Hi Autumn. I was wondering how one would go about recovering from a long period of calorie counting. How would they fix their “damaged” BMR/increase their BMR.

  • Hey, I have a question! When setting your calories and macros for cutting, should I be using my current weight or my goal weight in the formulas?

  • Yes, your metabolic rate is dynamic and fluctuates based on what you eat, when you eat, etc. The vast majority of people think that it’s just this static thing and it’s not.

  • I watched this yesterday and I tried it, I cooked a homemade hot pot and threw a lot of high calories ingredients in it. At first I thought I was just finding excuses for myself to have the food I’ve been craving, but IT ACTUALLY WORKED!!!! I started to loose weight this morning for the first time in 2 weeks!!!(๑•̀ㅂ•́)و✧

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet.

  • Amazing video. Very well made, all these others ones are just so confusing. Thanks man, I know I’m 3 years late but I appreciate this video a lot.

  • The one woman said she was 5’10 and wanted to weigh in the 130’s to 140. Is that maybe too low of a weight for her height? I am 5’8 and seem so thin right now at 140. I actually would like to gain 5 pounds! I never thought I would say that but I look sickly and since I have been lifting weights, I feel better at 145. I lost about 10 pounds due to stress.

  • I must let my son see this video. He’s 17 and overweight and is on journey to lose weight with my help. Yes I will be joining him. Thanks for posting this video☺

  • I have been following you for a few months and I cannot thank you enough for your knowledge and for explaining everything so thoroughly! I really enjoy your videos.

  • Hi Autumn, can you suggest what’s the best way to increase our BMR? I think I slows down my metabolism by counting calories from my previous diet before i get to watch your youtube channel

  • Seriously went through so many videos on this topic & no one clearly explained what to do to solve this problem until now.. guys she did it in THREE MINUTES. Wtf. Lol
    I been eating 1200 calories a day, scale and all. Being 100% honest with myself, no cheats. Been working out every day & I can’t lose any more weight….. based off this video I probably need a break and a nice well deserved high calorie day �� finally someone explained it well.

  • I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • Please. Read about nutrition and get your facts right. You don’t even understand keto. Go follow dr berg please and learn something,

  • Thanks for this video. I’ve lost 35 lbs in about 5 months by counting calories and joining a gym. I hit a plateau and was stuck for three weeks. I increased the intensity of my cardio and it worked! Now you’ve provided me with even more info about what to do when this happens again. ����

  • For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • When people ask me how to overcome a plateau, nobody believes me when I tell them they should take a diet break to break through it. Everybody is different but one of the worst things you can do is keep doing the same thing:P Great vid Kara!

  • ive tried literally every eating style the most restrictive and healthy diets imaginable and if i dont consciously reduce my calories i still gain weight, youre wrong.
    That being said, i was only able to truly sustain calorie counting when i did it with a no oil higher carb moderate fat and protein mostly plant based diet because otherwise my body started to feel bad probably from glucose and other vitamin deficiency when i would calorie count on other eating styles.

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • What do you thing of Reverse dieting? I don’t like counting calories but I have to because usually I eat around 1200 calories and I have to increase every single week. I’m already at 1550. Any advice?

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • Somewhere along the way, some whacked-out dieting guru or doctor wrote a book explaining how insulin was a storage hormone, and since it was a storage hormone it was responsible for the obesity epidemic:
    “When you eat carbohydrates, your body secretes insulin. Insulin then stores those carbs as fat in the body. So if you cut out any and all forms of carbohydrates, then you won’t be releasing insulin and you’ll stop storing body fat. Once you stop eating carbs, your body will start using that fat for fuel. This will transform you from a great big ol’ fattie into a sexy fat burning machine.”
    Usually there’s also something in there about how eating fat makes you burn fat too.
    Here’s the issue. It’s a gross oversimplification, and it’s cherry picking the whole physiological process.

    The best metaphor about insulin is that it’s a traffic cop. It tells the nutrients you’ve eaten where to go. When you eat a meal it gets broken down into the basic nutrient components. Proteins are broken down into amino acids, fats are broken down into fatty acids, and carbs are broken down into glucose.
    The pancreas then secretes insulin so that these nutrients are transported into cells for storage or use. This happens every time you eat something. While insulin is directing nutrients into the cells, the fat burning mechanism gets turned off. Once insulin is done doing its job, though, fat burning can resume (assuming you’re in a caloric deficit and are using stored fat or glucose for energy).

    That’s it. Yeah, yeah, there are issues about insulin sensitivity and all that, but generally speaking, eat fewer calories than you burn each day and repeat that for long enough and you’ll get leaner. But eat more calories than you burn each day, and your body will store more and more fat for “later use.”

    Unless you don’t use it later. Or ever. Which is why you’re fat and you can’t blame insulin for making you that way. Nope. It’s the excess calories. Tough love is tough, but you can’t beat facts.
    If you manipulate your hormones by food that you eat doesn`t mean you will not get fat if you are in a caloric surplas.

    For the majority is easier to lose weight just by eating low calorie dense food 3 to 4 times a day because of the feeling of fullnes.

  • Jillian I have a question for you. I’ve been physically active the majority of my adult life. I have been involved in sports of some kind since I was 4 years old. I ran track and cross country in high school. I started weight training at 19. I did some bodybuilding into my 20’s. I am 44 years old. I’ve never had a weight problem. I run anywhere from 30 to 50 plus miles a week. I get to the gym at least 2 to 3 times a week. I basically exercise everyday-7 days a week. I never eat junk food with the exception of some desert during holidays with family. I eat a clean diet of lean meats and vegetables. My Dad comes in to town every once in a while. Last time he came he bought a package of chocolate chip cookies for himself that he never ate. I put them in the freezer to keep them from going bad in case he wants them when he comes back. Well last night I decided to try one. I ended up binging on about 5 cookies. I woke up this morning and ran almost 11 miles at a FASTER pace than I normally run. Is it possible my body stored that sugar as energy I used today? I just found it kind of strange that I ran so well this morning.

  • Love the honesty and the matter of fact approach!! Something about the way you deliver the content is just so motivating!! Massive thank you

  • I had tous les jours and red lobster yesterday for the first time in a year just cause I wanted to celebrate my mother in-law birthday who just arrive from the Philippines last year. I been intermittent fasting for over a year my beginning weight was 300 pounds now I’m 165-166 now. Back to normal now ����

  • Love your channel. You make so much sense and you are an example of proven results. I rejoined WW before Covid and saw the same people from years ago!!! I quickly asked for a refund.

  • Question. Have you guys ever tried celery juice? I see some of these vegans recipes and honestly they look like they would taste terrible. But I know it’s super healthy. I love your meals and make them all the time
    For me and my family. Love you guys! Keep
    Up the amazing work!

  • After listening to all of your advice ive lost 5 kilos in 3 weeks!! Better than nothing hehe but your advice is really working! Supporter from Philippines:)

  • Thanks for the video. My question is when the P+F+C is added for the gains it’s only 645 calories, so where do the other 2355 calories come from if it were a 3000 calorie diet?

  • I love your videos and knowledge on weight loss. JUST SPEAK TO US…. TELL US YOUR WAYS OF LOSING FAT. I need to be reminded every day how to do it aahha

  • I start out with good eggs n fat then my pms craving kicks in ugh! Also have addicted to diet cherry coke! Help!when not PMs I am keto n I love it but this bloated cravings takes over n I lose control once a month.

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • I did this and I just gain weight and when I lose the weight again, I’m back to the same number again and it’s plateau time again. This is so frustrating. I eat so little and exercise so much but I can’t get the results I want.

  • Yuuuup its been since September or October since the scale has moved i lost about 50 pounds already And i do workout but scale don’t budge no matter what i do

  • I am motivated for my health. I am 19 years old and have had health problems that can be debilitating later on. I was 160lbs 3 months ago and have lost 10lbs in a month and a half,not even meaning to try. Sadly I have been in a plateu for 2 months. Hopefully I can get through it!

  • All yall ungrateful over eating people make me sick!! Yall have a choice and yall CAN’T beat it?? There is NO CHOICE for me with acne!!! I have bad acne and I have the leanest muscular body I have ever had and I been in shape for 13 years and made it a lifestyle only cause to try to BEAT acne WHICH I CAN’T!! I have tried everything I only drink water, eat healthy 80% of the time, been to multiple doctors the past 20 years for acne, had medication for acne, had more sex with girlfriend, I have oily skin, doctors said I’m healthy asf and take my vitamins daily…but I can’t beat ACNE!!!! If I had a “trade WISH” with any fat persons weight just to have clear skin I would WISH to be fat to have clear perfect skin and with the type of DETERMINATION that I am blessed with I would lose that fat in no time!!!! Yall have a CHOICE, STOP EATING SO DAMN MUCH JUNK FOOD and workout and I don’t have that choice with ACNE!! I tried everything except AGE it out and that’s not working either!!! I’m 41 now and had acne since I was 14!!!! How old do I have to be f***??!!

  • I have been doing weight watchers and have hit a couple small plateaus and I found that adding more calories jumped started my weight loss again! This is great info and it works!

  • I stopped eating less and started eating less frequently so 2 meals which includes my veggies �� and it the biggest bowl compared to the other things i eat any way yeah and i found it better than eating less. Thanks for teaching me ����

  • can you make a video on how to recover from counting calories? I’m 15 and I went on a calorie diet, lost weight and freaked out bc I realized my metabolism slowed. I’m now at the same weight eating 1800 calories a day (I don’t work out) but it feels restricting and I want to get off of it without gaining weight

  • Hey ���� I have lost 30lbs so proud of myself! I’m always on your side. Listened to every thing you said! You are a big help and I would love to thank you ���� you’re an amazing person!