3 Fat Loss Myths That Hold You Back
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- čas přidán 3. 07. 2024
- 3 Fat Loss Myths
The Ultimate Guide to Understanding Macros: macrohacks.redefiningstrength...
The simple fact is, one size doesn’t fit all. And so many things can work for so many different reasons.
And ultimately what leads to our success, especially when it comes to fat loss, is something that we can do consistently LONG-TERM.
Even then, the exact diet or workout routine we follow will constantly be evolving because nothing in life ever stands still.
Your needs and goals change and so should your routine.
Yet, especially with diet, people become very “passionate” about their specific beliefs. It often stems from their own dietary preferences or unique needs based on specific health issues.
They start to demonize specific lifestyle things and tell others they should too.
And these things can turn into fat loss myths that ultimately hold us back from achieving the balance and sustainable routine WE need to see results.
What worked for your friend may NOT work for you. And trying to fit everyone into the same mold leads to disaster.
That’s why today I want to bust 3 fat loss myths and help you dial in your workout and diet routine so you can truly achieve results through a plan that matches YOUR needs and goals. - Jak na to + styl
I found out this week that I lost 44 pounds total over the past year. All I did was reduce my snacks and portion sizes, with strength training and a little interval training. I am in my mid 40s and I suddenly weigh what I weighed in my 20s. I really believe my success is due to focusing on feeling better rather than weight loss, and then being super realistic about what I can fit into my life. I only noticed I was losing weight because of my clothes. I felt a real difference in my metabolism when I started strength training. I will cut cardio before strength, if forced.
Best diet in the world is the one you will stick to. I was 415 lbs and now I'm 165 lbs.
Congratulations.
That's amazing. Kudos!
wow. that's really amazing
@@samihazamaan thank you
@@bubbles2868 thanks
I love how you never say disrespectful things about others and say “it’s my way or you’ll never succeed”. Great stuff as always
I had non-fitness oriented friends staying with me this weekend, and they got to watch me eat and systematically break all the mainstream dieting "rules". I'm beach body lean right now, so they had lots of questions. I don't think they caught the fitness bug, but maybe there's an ember there now that they know dieting doesn't have to suck.
That’s awesome!
"You can't outtrain a crappy diet" - sage advice.
Tracking is the one area where I just can't bring myself to do it! But I have lost almost 20 lbs by just switching to whole foods, weight training 3-4x a week, & not drinking anymore. Love the 80's video background, BTW!
Not drinking!
Same!! I'll add I'm not restrictive on what foods I eat. Just amounts and/or frequency
Same! Everything but the not drinking! Gotta have my Sunday mimosa at brunch with my girls 😆 I’m using myfitnesspal to track (and noom but it’s less accurate) and the barcode scanning feature is a lifesaver!
Same but more pounds. Started out at 200lbs at the start of 2019. Tried the Keto diet. Crashed hard and decided to follow my husband's advice on eating. The main course is usually some form of meat, usually chicken or fish during the week and steak on weekends. Then I have a side of veggies and/or rice. Started off with walking, then I switched to HIIT. Now I'm doing weight lifting and starting to mix calisthenics with it. Now, that I'm down to 148lbs, instead of weight loss being my goal (the rest will come off in time), I plan on setting other goals, like being able to do pull-ups again (was able to in my teenage years) and handstands. So, I'll be doing more calisthenics coming up. Also, the reason for the workout changes is that, while routine can be good, sometimes it becomes monotonous and I need to mix it up.
It’s not about demonizing carbs but you’ve got to treat carbs like the nuanced macro that it is. Not all carbs are created equal, so it is wise for people to find ways to clean up simple sugar consumption in their diet, especially if they’re over fat, which means they’re likely insulin resistant. We absolutely over-consume sugar and it’s in most processed foods, especially foods marketed as low fat. So any successful fat loss diet plan will likely include monitoring and limiting simple sugars.
I used to be so afraid of certain “bad” foods and just stick to “clean” foods. Once I started counting macros I felt more
Freedom being able to just eat certain foods and helped me
Have a better relationship with food as a whole. Versus demonizing food groups!
Tracking... I never thought about it that way. The way you described tracking was like lifting a cloud of resentment for me. Thanks. Advice I didn't know I needed.
Aw yay! Glad it helped!
@@redefiningstrengthOC any suggestions for good apps to count my calories/nutrients? Free ones ideally. Money is an issue right now, but if needed I could pay a membership.
@@anaarce301 ... myfitnesspal is a free app, and it also offers a subscription model. The important thing to factor in is that nutritional labels aren’t always correct. You really need to get a kitchen scale and measure things by weight. Example ... The bun in the sandwich burger that I had for the past 2 days. Label says 1 bread roll (85 grams) is 230 cals//2 fat//43 carb//8 protein ... but when measured, it actually weighs 100 gram, which is 270 cals//2.35 fat//50.5 carb//9.4 protein.
@@strawberryyogurt0 do you recommend any scale brands? Thank you
@@amperage8032 … No real recommendation on a scale, but I’ve been using a kitchen scale from Target because it was on sale. But I recently did see someone use a United States postal scale to weight out some food. And I’m pretty sure those probably need to be fairly accurate. They can be found at the post office. And I think I might consider getting one of those to replace my existing one. The other thing that you might consider getting is ‘calibration weights’. Or you can simply use a gallon of water as a calibration. 1 gallon of water weighs 8.34lbs.
Your videos are so timely, thank you!
You a a ray of reason amid all the non sense about diet end exercise on this platform! Thanks for not selling yet another diet fad and admitting that each one of us is different!
Wow this video should get so much more attention! Great work, great video! Thank you so much for all the information you give out to the world! 🙏🏻
I totally appreciate the effort in trying to educate people over weight loss. People have issues over body image, deep seated issues, but at least RD tries to educate and explain.
Thank you, I needed to hear this today!
Thank you for the time to breaking it down.
I SUPER agree with the cardio vs weight training myth! When I started incorporating more weight training and of course calisthenics 💪🏽 my body became more toned. I was tired of killing myself with all the cardio. Literally, I would yoga, and cardio myself out and saw the most change when I changed my whole program completely. PLUS love carbs ♥️♥️♥️♥️
It also gives you more options. I'm starting to switch to where I'm mixing more calisthenics with weight training. My current routine got boring and became too time consuming, so I'm switching things up.
love this video, so informative. Its worth listening two times or even three times over.
I really appreciate your advice. I’ve been hearing your voice in my head a lot lately especially about being consistent, as I fight through a plateau! Thank you! 💪🏾👊🏾
I love your content, thank you!
Thank you for spreading sound, logical advice! 🙌🏻
Thank you. Such good tips!
I love your advise ..it all makes sense in a world where there is such an overload in information about do's and don'ts . Thank you.
I'm so happy I found you! Thank you for making these videos 😁
Very good evaluations of diet, cardio & weight training.
You are so knowledgeable. I appreciate you sharing wisdom through your videos!
Keep em coming. Glad I found your channel. Good motivation!!
Informative as always, thank you! I like the point about sustainable changes and hanging in to let them add up. Well put!
I just love the faces you make lol Makes you so much more relatable to me. Finally, a trainer that loves junk food as much as I do!
What you said was very important and helpful!
Wow, that was what I needed ♥️ Tired of feeling bad about myself if I eat more than 50g of carbs
This video is SO interesting and important, especially for beginners! I love when you talk about the science behind weight loss and actually finding what really works for you! You are so amazing and a real inspiration 🙌🏽🙏🏼
Thank you! So glad it helps!
Hi Cori, thanks for posting such interesting and valid staff. I never miss anything. Your attitude is so well balanced and your explanations are clear. I' m turning 48 this year and luckily I have managed to find my own balance and my weight has been constant for several years. That's why I agree with your statements that there's no evil ingredient or food that makes us put on weight.I dont follow any specific diet, my key concept is to stop eating as soon as I feel full, and eat when I feel hungry. Recently I ve been trying to cut on sweets as I have a sweet tooth;) I love your fitness tips as I " train" on my own at home and I realize that a good technique matters especially for people that are in their forties:))
Your videos about planks are my favourite. I' m a plank freak as I can actually see how effective they are for my core! At my age I enjoy my best core ever so far and it' s so weird:)))
You are definetely my favourite fitness coach on YT. Thank you!
So true. I used to be fit and trim eating and exercising what worked for me. I then started working for someone who swore that you must eat a lot of fat and cut out all carbs. Following that advice, I have GAINED so much weight. I am going back to my old way but adding in the advice of making sure my macros are more in tune with what I need i.e. more protein. I’m not gonna concentrate on the scale but rather whether I feel and see improvement in my body
Yoooo "Ms. RS" I love the info and how much of a story teller you are.. I never get bored.. before i use to listen to the videos while doing other stuff but now i LOOK and listen to YOU.. your imitations are hilarious!! but its so true because that's how some of us feel when it comes to tracking food especially.
hehe thanks Anita! Trust me, I went through the learning process myself. I get the frustrations. The ups and downs. BUT it's remembering that change requires change. And things that once felt hard become easier with practice!
Great video! I have added more strength training each week and less cardio per your suggestions. I have also stopped Keto. which was just too restrictive. I have retained the healthier Keto habits: moderate sugar, carbs and booze. I was never onboard with gorging on animal products. I am starting to see more muscle. Now if I can completely get rid of menopause gut and get onboard with tracking food, I'll be thrilled!
Outstanding, sensible advice! Great video. Now my ab aspirations are back!
Well done! 👍🏼👍🏼 Thank you! 🙏🏻
Love these videos. Very informative
Excellent video and great advice!!
GREAT video!!
Our girl loves her rice krispie treats ❤
Facts, facts and more facts. Love your videos so much. Thank you for the myth busters - I am finally coming around to the conclusion that my protein cravings are there for a reason...I need more than certain diets allow & my blood work is backing me on this. I love higher fat diets, but it's clear I need to change the ratio in favor of more protein. IF & regular 24hr fasts should help keep me in ketosis, so I don't lose that energy and mental clarity I love.
Thanks Cori, your channel is a great overall health resource for me!
You're the realist!! Thank you for this. I was undereating until I started adding protein and doing strength training. I found with the added protein, I feel full and I have energy to work out. ❤️
Video summary:
1:15 carbs/fat make you fat
3:53 cardio is better than weight training
6:57 tracking is restrictive
Thank you
cardio is probably the most important for health because the heart is the most important muscle in the body, and to get into good cardiovascular health a person doesn't have to go running or jogging, they can just walk long distances at a brisk pace.
🥰thanks angel
7:22 is a really good analogy. Measuring ingredients is important.
You're the real deal, Cori!
So very informative!!
Cori I watch your videos just for the B roll. Beaming at, and embracing, the Rice Krispies. You're my girl.
Wow that was a lot of information! I had to replay a lot of it which helped me to understand it. What a wealth of information! “Dieting” is a nightmare and so confusing and with your video it all makes sense. Thank you! 😁
This is soo good!!
You produce great content, thank you!
Great video. I love the practical, and healthy mindset tips. It is so important to hear all round practical look at an individual lifestyle and build in small sustainable changes. Brilliant reminders about the myths. It is so easy to get sucked in my diet fads and fashion. Thank you. 🙏🙏🙏
Excellent information. From Fitness to just losing excess fat. Learning and applying this information is in my experience the most difficult to have people understand and execute. Thank you!
This is was such a great video
You are awesome 😎 Thank you very much for this info 🤩
What worked for me. I could never hold on mass I could eat so much carbs and sugars and not gain weight. Then when I was in college I ate PBJ every day. I gained 20 lbs in about a 2 months. I wasn't exercising at the time. I then stopped eating it and my weight went down back to normal in about a month. Fast forward 5 years, I brought back in PB and J. I eat 3 PBJ in the morning and Sardine, Quinoa, Spinach in the night. So far my weight is holding the same when I exercise.
I am the same weight but I am stronger, faster and feel more solid overall.
I can tell you are very mature in your thinking with weight loss and fitness....I see a lot of people recommending what works for them to others, not realized that people are different....difference in biochemistry, unique biophysiologies that have evolved different to others...
Yes, you are right again...carbs do not make you fat....although the Keto community would disagree with that.....You have to see the context of the individual in what they do physically during the day....and match that with the right macros....
Yes, You are spot on....people don't understand that carbs, fats, protein, the macros are just tools to supply energy and build the body nothing more....the macros are neither good nor bad as some people may think...just like cardio, strength training or low intensity workouts....again these are just tools in the toolbox that an experts knows when to bring them out....
Yes, you are right again....Older people should concentrate on strength training for stimulating the hormonal cascade that normally fades during old age....I have notice that in myself at age 49.
Excellent tips!
Great video. thanks .
YOU ARE THE BEST💗
Your videos are excellent 🏆👍🏾
Alright I happened upon one of your videos and found it extremely informative. Ditto for the next two I watched. You got a new subbie. Thanks for the info. You hav helped me so much!!
That is me hugging carbs. Totally.
I agree, I tend to cycle fat/carbs during the week while interspacing with either intermittent fasting all week, or 2 days/week of total fast...And yes, I find it difficult to do the tracking.🙃
AMEN!!! I’m done!!
Great hard work
Finally! Someone that has the common sense approach to eating. Balance and a healthy relationship with food. Thank you for sharing!
Glad the video helps!
Your physique!! Woooooooowow! Looking AMAZING!
We love you !!!
Great video, Cori! I struggle with eating the proper amount of food, and now I'm focusing on getting the daily protein I need. I work out a lot, and I know exercise can't replace diet at all. Your videos have helped me to try incorporating small changes in my diet. Thanks!
I'm so glad they're helping! And you hit such a key point...SMALL CHANGES! Those are what add up!
Great news for people that love to eat! No macro is evil - finding what's right for you and sticking to it consistently is the key.
Great video. Ultimately losing weight and fat loss is about a calories in calories out - i found cycling carbs depending on my gym work and activity level works well. You need carbs alongside protein to rebuild yourself after a gruelling session - 100 grams a day on active days, 50 grams of carbs on non active days worked quite well for me when I was on it. And no booze.
Very true about more strength training helps you to loose fat. Over the last two months I have lost almost 15 pounds and about 7% body fat. My eating habits have gotten better. Still have some adjustments to make. My issue is I am looking to trim my gut down. That is my major problem area.
Omg, the salad dressing. Yikes! Thanks for a great vid.
🙂👍what an awesome video, love it! Thank you 🙏
I love the adoring glance at the Rice Crispies
This makes so much sense to me. #realtalk
One week in on the 40/30/30 after binging the macro hacks book. I cannot believe im hitting 1500 cals with NO HUNGER. It was upping protein all along. Looking forward to the rest of the cycling Cori! Thank you so much... Im feeling good about getting from 132 to 127 with ease! I have been struggling with the 132 to 134 range with hunger since January (starting weight was 163 at begining of pandemic).
Ps. I love tracking. It takes the guess work out of it all. Ive been tracking a long time. It was the macro ratio change I needes.
Congrats on your weight loss success!
@@LaurenLinguist thanks!!
@@chelseycooper2970
Hi, do you know of a good tracking app? I am not computer or even cell phone savvy. Greatly appreciate your time.
I agree with what she said, but we all need to distinguish healthy macros to just macros. Not all protein, fat, and carbd are not created equal. Excess sugar and inflammation destroy the body and are counterproductive to a healthy lifestyle. Do food research.
a caloric deficit and walking 10-12k steps a day are working really well for me right now it works well for fat loss and is much easier to maintain for me versus going to the gym and lifting weights and other not-so-fun things. , I'm in a healthy weight range now but I have a goal of getting decently lean with my shirt off but not necessarily having a 6 pack.
Great info, and I love your facial expressions! You are too cute.
You need to condition your brain to stop seeing food as a reward or emotional comforter.
Truth!! Especially when conditioned to get dessert foods and sweets as a reward 😀
@@living4adrenaline not if the scale messes with you mentally . The scale is just a small part of the equation
@@living4adrenaline No they don't. I've never owned scales and believe that constantly weighing yourself is a really unhealthy approach. Weight doesn't really tell you much about whether your body composition is changing.
No, you need to enjoy food. It's important to know the difference between what is food and what is just empty calories or slime.
This is ultimately the best advice given....this society of today are so confused with all these diet myths...especially with us women...the 1 says do intermittent fasting, the other 1 says do OMAD, then the next says do 2 MAD, then it's Keto no wonder there is body dysmorphia and anorexia....Im 53 and have been training and doing bodybuilding since the age of 20 and I still train today. When I started training at a very young age there was no such thing as Keto, IF and all that crap...and I lost weight by eating every 3 hours even though it was tuna, rice and broccoli it was to prep for competition. Iv'e tried doing IF a couple of times stretching the fasting window from 12hrs to 24 hrs and because I suffer from bad IBS it just worsens my condition as my body cannot digest that amount of food...so I'm back to eating 3x meals a day no snacking in between and I eat my last meal at 7pm...I eat fruit but not bananas or apples due to the high sugar content..I train 45min cardio in the morning and then 45min strength training at night..this works best for me...90% of weight loss happens in the kitchen and the other 10% in the gym...thank you for a great channel...what is your take on IF?
That is so awesome. I’m 21 and not a fan of cardio besides dancing, but hope to continue weight training throughout the years as well. I eat every 3-4 hours but find myself needing snacks in between because I don’t eat enough during main meals. Tuna, chicken, rice and broccoli are low cost and enough for a college student budget, when I have extra money I get protein shakes too. I did IF in 2019 and only ate between 4PM-10PM… It only worked because I had so little time to eat. I prefer feeling full throughout the day, but now Im so satiated I sometimes forget to eat 😅
@@itsdrea2353 Exactely the same with me...we must forget about all these diets, diet lingo etc. What get's me is the same CZcamsr will talk about how good Keto is and then in the next video how good IF is then in the next video it's OMAD and then 2MAD...fuck no wonder every woman is on this diet roller coaster. I don't do IF anymore I only eat when Im hungry...
Having such a set eating routine stresses me out big time then I begin to feel all anxious cause I missed a meal...this diet industry is bizarre. Eat whole foods don't eat sugar or too much fruit. Have breakfast around 10am and lunch at 4pm. And that's it.. And only weigh yourself once a month and drink your water..It's that simple....90% of weight loss starts in the kitchen and the other 10% in the Gym
@@itsdrea2353 I forgot to add the most important and cost effective food...EGGS I ate 6x eggs a day when prepping for comps. 3 egg whites and 3 whole eggs. I made oat pancakes
@@Browneyegirl_13 We’re very similar, age and longevity in fitness. I don’t compete, just enjoy weightlifting. My early years were definitely more cardio based and now mainly weights with circuit work. I’ve maintained everything, but I’m noticing strength and stamina issues lately with some muscle loss. Ugh!! If you’ve experienced this, what adjustments have you done to counter this? I’m trying to sleep more, but that’s a challenge sometimes.
@@amperage8032 sleeping is a huge problem for me Im a total nighhowl...Im from SA and it's now 3am....theres just so much bogus about all these new dieting trends...I eat 2 meals a day. I eat lunch around 2am and my last meal is at 7pm. I do 45min cardio...and walking in the morning and then 45min strength training at night. And then to top it all have zero estrogen and a lot of stress so the cortisol levels are high and cause me to have a muffin top which I never had in my life so this is freaking me out
Would love to know your macro ratio and your eating plan
Great content as always! What apps do you recommend for tracking macros?
Dhamm Cori ❤️ You Walk the Walk❤️ Thank You for sharing a Pro’s Touch. My Best Always xx 🚒 Jesse
Thanks Jesse!
On a side note i really dig the tshirt with the baby birds in space
I really only workout if
A.) I want to
B.) for energy and
C.) for mental clarity and focus, bc I find that working out really helps my ADHD and hypothyroidism, which give me super low energy when those two are combined in a body!
Sometimes I workout for less fat, bc as a disabled person, it’s hard for me to find a knee friendly workout and I want to do cardio, but most of it isn’t disabled friendly, so I mostly just do floor workouts like Pilates. If I also do cardio, I HAVE to put on my brace, which I don’t wanna really do most of the time. Can anyone else who’s disabled feel the same way? 😊
This video is so appropriate the more you learn in the weight/fat loss journey the more you find contradictions in information leading to complete frustration. I Have been stuck in that mode... what workout what diet is for me! I am proof that you cant out-exercise our diet I could not agree more.
YES! We need to continually learn and explore. Because I think with all of the information out there, there is more opportunity to create the right "Frankenstein" routine that matches our needs and goals! BUT we have to be careful about demonizing something just because it worked for someone else.
Thank you for the specific info about carbs and weight lost. I'm here for me but I don't worry about my macros except am I hitting my goals with them, they're all good in my book however my mom has Alzheimer's and people keep telling her to cut carbs and she's convinced because she's losing weight she's losing fat but she's also so much more tired and just even more foggy than normal and my serious concern is she's not getting the energy her brain needs. This might just bust that myth for her and maybe I can convince her the nutritionist I keep telling her to get is her best bet, not her sister demanding she go on keto without knowing if she needs it.
Great video. I have just started to watch your work. Is there a good macro/food tracker that you can recommend?
Do you have a recommended path to follow from zero fitness - buff 💪 or anywhere in between would be an improvement to now 👵🏻
EDIT
This video is so good its just explained so much, I know I’m 30lbs heavier than I have ever been before I’m also aware I’m 30 years older than when I was in my best health and I’m recovering from a 4 yr illness so I’m not planning on getting my fitness back over night. What your video has made me realise is simply eat more healthily and exercise I always preferred strength training on land and swimming for cardio. So wish me luck it’s gonna be a long journey.
Finally a video telling the truth
Love your Space Penguins Tshirt!
Fasting is what works for me; I do restrict grains because I have found it contributes to acne (i.e. inflammation)
I love your channel.. Are kettlebell exercises good for someone who had cervical spine herniated disc 6-7 or should I just stick with looped bands only? Thank you
I eat keto and I am finally back to the gym! But I do add carbs after working out at times. But healthy carbs
I can’t agree more. I can relate with the video. Now I am finding my own realistic health plan and workout plan. I have a question is that your line of whey protein? Have a great Sunday!
YES! That's the key. Finding the combo right for us! And yes :-) I actually just starting selling supplements. Supplements are supplemental and I always want to work with clients on dialing in everything else first. BUT it can make things easier long term and, for me, even more enjoyable too! If you are interested (shameless plug) - redefiningsupps.com?sl=youtube
I cant do any kind of dairy at all so whey powder is out for me for the most part.
What is that bag with the handles that you were lifting/doing push-ups on at the beginning of the video? That looks awesome.
I loved your comments about tracking! It IS my attitude toward it that is part of my issue. What tracker could you suggest I try if I attempt this again with a new mindset?
This was so helpful. I have a trainer Mocha Lee fitness and a lot of your exercises she does with me. Plus I'm on WW. I'm down 16.7 166.2 lb goal 145 to 150. I noticed I was being too restrictive and under eating. But I did get my workouts on during the days I had to do core myself. Basically had to get out my laziness lol
It's a work in progress and I have to realize it's time and there might be a bad meal here and there but continue to stay on focus and on track.
Thanks again
Love that you have someone to guide you! It's nice to have that outside perspective and accountability. And it will always be a learning process. Even after years of macros, I'm constantly tweaking how I do things. It's part of the "fun." We can always improve!
@@living4adrenaline thanks for your opinion. My opinion diets are fads but I have not found that with WW. I joined when I only weighed 140 pounds to learn how to eat properly. Never found nor those I know who have been on WW ever thought it's a diet.. I literally haven't changed anything I was eating... what I did change was the portions and balancing. I've even organized classes at my job. It's about learning how to balance what you already eat. Possibly you did not have success. But what works for one you cannot say doesn't work for others.
@@redefiningstrengthOC thank you..yes...I'm learning more on balancing. I know my carbs I cannot do a lot else I'll gain.. I'm being really mindful when I eat dinner late .. and upping my protein.. learning that balance is so true.
Glad it’s working for you, but be weary of WW. Those programs are made for you to be dependent on them, and can encourage eating disorders like bingeing. Their theology goes pretty against this channel as well.