What is the Best Rate of Weight Loss? (Fat Loss Sweet Spot Series)
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- čas přidán 27. 07. 2024
- This video is Part 3 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about the importance of losing weight at the correct rate.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
What questions do you have about finding your fat-loss sweet spot? How else can I help you lose fat while preserving lean mass and boosting your metabolic rate? I will continue to work on this series until I have answered all of your questions, so please let me know. Be blessed :).
Hi Dr. O, thank you for emphasizing the fact that we just can't force our body to lose fat faster than it wants. I experimented with alternate day fasting for 1 month, and since I weigh around 178 now, all the negative effects you mentioned occurred. I had some scheduled lab work done and my T3 was the lowest it's every been in the last five years of taking measurements. Based on video #2 of this series, I now have a more reasonable level of target calories / day. Again, thank you for pointing that out, since the last week or so of restricting far fewer calories, I'm feeling better. The only question I can think of right now is if there are any adjustments to calories, macros, exercise, etc. based on age? For example, I understand as we age we need even more protein.
@@combiner008 Thank you for sharing. I am sorry that you had to go through that. I am sure you lived the same experience as the people in this study.
I understand the desire to be aggressive. But the main lesson I have learned this time around is that lean mass is extremely precious. It is MUCH harder to gain lean mass than it is to lose fat. It just isn't worth it to be more aggressive than our body can handle.
Thank you for your suggestion. I have added a video about weight loss and aging to my to-do list.
We absolutely need more protein as we age. We become "anabolic resistant" because we need more protein (especially Leucine) to trigger muscle protein synthesis.
Another big factor with age is that lean mass becomes even more important. A 25-year-old can regain the lean mass they lose on a diet in a matter of days or weeks. A 60-year-old may never recover the lean mass they lose while dieting. Everything in this series becomes more important with every birthday :)
@@D-vy9yk I have some loose skin, but it is pretty minimal compared to people who lose massive amounts of weight. I would never need skin removal or anything like that.
I think fasting and adding muscle have both helped in that area.
I started eating 500-700 cals on fast days and the scale stopped moving. Im 5'9" 58 yo 182lbs down from 193. I did 0 cals for about 30 day and lost most of the weight. Then switched to 500-700 and after about 6 weeks the scan really not moved I workout about every other day. This is hard to do for no change in fat (seemingly). Should I be patient or should I go back to 0 fast?
@@SebStan-dd8ed It does sound like you knocked yourself out of your calorie deficit. One option would be to cut back on calories on your fasting days, but you could also try to trim back some of the calories you are eating on your eating days as well. Option 3 is to try to increase your step count and activity level to burn more calories rather than eating less.
Do you track or know about how much you are eating on your eating days?
This is the ULTIMATE bodybuilder question yet can apply to now fat guys like me as well lol. I just started my 40 pound weight loss journey last week & looking for all the motivation i can get to stick with it. I’ve actually started documenting the progress on CZcams as well to stay accountable to myself. It helps a ton! Your video was super informative but ur absolutely right it’s all about slow & steady which impatient people like me hate to hear 😂
Well said. We can all learn how to get lean from bodybuilders. They are experts at it :)
I will check out your channel now.
I’ve lost about 10 lbs in the first 3 weeks. I’m 277 now so I guess my rate is pretty good. Thanks for the encouragement!
Great job! Keep it up :). It is nice to have enough early progress to motivate you to stick to the plan
I love how you use studies to prove it ty!
Thank you so much for these!!!
You are very welcome. I love talking about this stuff and helping other people reach their goals. Reach out if you ever have any questions.
It’s been 2 weeks since I started ADF. I’ve really been enjoying the process so far! Thanks for all your info :)
I am so happy to hear this. I hope that you have tremendous success :). Keep me posted.
Really good information as always. I was definitely waiting for this third part 😂 Thanks for this series
Thank you for the kind words. Studies like the one from this video are truly terrifying. Sadly, we just can't force our body to lose fat faster than it wants. We put our lean mass at risk every time.
I should be able to have a video ready every Wednesday this summer since my teaching load is lighter. Stay tuned for more. I am glad that you are here :)
So much to learn about fasting! Thank you for your knowledge. I can’t wait to watch more videos.
I’m 5’5 f33 138 lbs type 1 diabetic trying to see how fasting can help my glucose because it has been all out of whack and trying to lose 13lbs that have just not moved for years. I understand i’m within a healthy weight range but i’m pretty sure it’s skinny fat. This video alone has changed my mind around the kind of fasting i’m doing (i think ADF is too aggressive) and the fact that i need to gain muscle. Thank you.
Thank you for the kind words. Reach out if you have questions as you watch my videos.
This playlist will be a perfect place for you to start. Your goal should be to lose fat while preserving/building muscle.
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
I agree that ADF is too aggressive for you at your current weight.
It is very important to be careful as a type 1 diabetic. The good news is that more and more studies are showing that fasting (and ketogenic diets) can be safe for type 1 diabetics as long as they monitor glucose levels and adjust their insulin as needed (working with their doctor).
Keep me posted on your progress :)
Hi, Dr. O! Love your channel and look forward to being accepted into your Facebook group. I'm 69 and need to lose about 120 lbs. My body responds well to fasting--I don't find it difficult and I feel better. Unfortunately, my weight loss is moving at a glacial pace. I do ADF (36:12) and I'm diligent about it. On eating days, I pretty much adhere to Keto (about 20 gm of carbs/day). Again...I feel good, but the scale doesn't want to budge. I started on July 27 and I've lost 3 lbs. in 2-1/2 months. It's enough to make me cry. My sleep is decent and I'm working to improve. I suspect one issue could be that I think I have lipedema, which I know has no cure and can make it difficult to lose weight. I've been to see a couple of doctors, who have dismissed me when I bring up lipedema. (One said he can't treat something that doesn't exist. I left his office in a hurry and waited until I got to the car before I started to cry. I'm such a baby sometimes.). Can you offer any suggestions or encouragement? (On the good side, my skin looks great--I've had people who are shocked to find out my age.) Thank you for your informative and easy to understand videos. Keep up the great work!
Thank you for the kind words, and thank you for sharing. I am sorry to hear about the experience you had with your doctor. They are supposed to be a part of your team. They are not supposed to treat you like that.
It definitely sounds like you have worked way too hard to have lost 3 pounds. I plan on making a video about fasting plateaus in the next few weeks. I can give you a preview of some of my main tips here.
Here is a list of the things that I call Plateau Busters. Each of these could play a role in your weight loss stalling at any time. I am going to throw a lot at you since I haven't organized it all for my video yet, but let me know if you think any of these could be the issue with your lack of weight loss.
1. Make sleep a priority. This video can offer some tips since you are trying to improve your sleep:
czcams.com/video/MDdileB0HsU/video.html
2. Increase exercise. This would be especially true with strength training.
3. Increase your NEAT(Non-Exercise Activity Thermogenesis). The best way to do this is to keep a step count.
This video explains why:
czcams.com/video/6lmnWMXPhVo/video.html
4. Focus on stress reduction. The stress hormone Cortisol is the enemy of fat loss.
5. Eat big early. This is mainly important if you do intermittent fasting. You want to avoid eating large meals before bed so you can get back to burning fat early in your fasting window.
6. Focus on food quality. Bumping up protein works for lots of people, and adding fiber can help as well
czcams.com/video/DLa2g4GSAO4/video.html
7. Start tracking your calories (if you are not). Most people can lose a lot of weight without tracking, but you really have to dial things in at the end. I have no affiliation with this product, but MacroFactor is something you could look into. It tracks food, but it will actually coach you about how many calories you should eat to keep to your weight loss targets. It is a real game-changer for some people:
macrofactorapp.com/
You can get a free 2-week trial if you use the code GrowGrayMatter
8. Try a clean fast. This is another one that only matters if you are fasting. I tell people to avoid artificial sweeteners and other things during their fasts is their weight loss stalls out.
czcams.com/video/QnUvz83QxlU/video.html
9. Get your hormones and metabolic rate checked. If steps 1-8 are all good, then it is time to take a look under the hood and see what is going in. It could be a thyroid issue, or a slow metabolic rate from years of aggressive dieting. My favorite tool is REE (Resting Energy Expenditure) testing. Hopefully you can find a place in your area that does the test.
My current video series (last 4 videos and counting) will also be a big help. It is all about losing fat without losing lean mass. This becomes a huge deal when you get close to your goal.
I know there is a lot here. Sorry for the rant. But I would love to hear which of these could be your major roadblock(s). I will offer any tips that I can once I know more :)
Also, here is some info about lipedema from the Cleveland Clinic
my.clevelandclinic.org/health/diseases/17175-lipedema
I am rooting for you. I want to see you succeed.
I don't count calories. I'm not overweight. I fast for autophagy, I'm eating one meal every 48hrs at the moment. I eat beef, sardines, cabbage eggs. No sugar, grains, processed food or seed oils.
Can I ask how large your one meal is when you eat? It sounds like it is very nourishing. But how do you maintain your weight on one meal every 2 days? My concern is that your metabolism has adapted to that low level of energy intake. I eat an average of 3400 calories per day on my eating days, but I still lose almost a pound of fat every time I do a 36 hour fast.
Thanks for sharing
@@GrowGrayMatter yes my meals are large. I'm eating about the same amount on OMAD. I just started one meal every 48. I'm 55 I exercise and run sprints regularly. I don't think I have much fat to burn. I'm burning dead and diseased cells. I believe that I'm eating enough protein to actually gain muscle.
Thanks for sharing@@Creative_soil It sounds like you are humming right along. Gotta love removing precancerous cells and worthless (senescent) immune cells that are doing more harm than good :)
Your resting metabolic rate is always going to come down when you lose weight because you're not lugging around all that fat with you everywhere.
Also fat-free mass is not muscle it includes muscle but also water fiber, glycogen food in your stomach.
If you do lose muscle, which you will, you just need to start doing more exercise after you finish dieting
Hey Doctor O! Thanks for all the valuable content. I'm 23 years old. Currently at 220 pounds. 18-20% body fat. My goal is to drop down to 176 while weight lifting 3x per week and preserving lean mass. Do you think applying a PSMF 2x per week with a 500 calorie limit on fasting days is a good idea? The rest of the days it would be eating at maintenance with no restrictions such as low carb, fat, etc. I have years of experience fasting, and found that if I restrict myself on anything, I always end up having a rebound. Tried ADF a few months ago, lost 17 pounds but didn't do any exercise at all and got all the weight back - so hoping PSMF will give me an edge for keeping my strength levels up in the gym. Thanks!
Thanks for reaching out. I think you are onto a good idea. I think that PSMF days would be a great plan for you. You could still cycle your calories so that you could be well-fed on your training days, and the protein on your "fasting" days would give you enough calories and protein to preserve lean mass. Here is my video on the topic of Modified ADF. I explain how I switched to adding PSMF days as I got closer to my goal as well:
czcams.com/video/H11GlsSQ2-I/video.html
I hit a weight plateau about a month ago I have went from 302 to 260 in 6 months and couldn’t seem to lose anymore. I gave your method a shot and am seeing movement on the scale again! I work out 5 days a week what types of exercise do you recommend on fasting days?
That is great news! I am happy to hear it.
I walk 60-70 minutes and do light recovery workouts on my fasting days. I also do a few short "exercise snack" workouts using resistance bands to keep my muscles active and to break up the boring parts of my workday.
I will have videos about exercise snacks (trigger sessions) later this summer, but here is an article that explains them:
www.precisionnutrition.com/trigger-workouts
I hope this helps, and I hope that you keep making progress.
Dr.O,
Love the info that your share!!! The that lean mass preservation is your primary. Question, I am 275 and my goal weight (College football play weight 225). Work out. Can squat 245 for 16 reps and 4 sets. ??Can I do two 60 hour fasts per week and if so for how long? I have been doing so for the last couple weeks (and like it) and losing 4.5 pounds per week. Would love hear your advice.
Thank you for the kind words. I am happy to hear when I am making a difference.
2 60-hour fasts per week is definitely on the aggressive side. I used to do 1 6-hour fast (and 2 36-hour fasts) per week, but I was much larger than you (between 350-414 at the time).
The series you are watching now (Fat Loss Sweet Spot) is the perfect guide to help you decide how aggressive you can be before you start to lose lean mass.
The best answer to this question is to ask your body. Here is the link to the last video in this series. It covers how to look for signs that you are losing lean mass:
czcams.com/video/B_I7MHKD_bo/video.html
If you are, then back off on your fasting. If you continue to feel great, charge on :)
I hope this helps. Let me know if you have other questions or need help finding the rest of the series. You will want to dial everything else in if you want to get the bets results possible.
Please keep me posited.
Hey Dr. O,
I just bought your intermittent fasting course on Udemy and it is absolutely amazing. I am a 27 year old male with a body mass of 185 lbs and 24% fat, 185*0.24=44.4 lbs, 44.4*30 = 1332 calories.
my TDEE is almost 2500 calories.
so if I subtract the number I’ll end up with 1,168 calories to eat every day. I was just wondering if it is possible to stick with that (1,168 calories every day) while lifting weights 3x per week and consuming enough protein. let me know your thoughts on that and how aggressive I can go with my diet ?
I hear what you are saying here but the study you referenced was on non-obese subjects. Is there any similar data and studies done on obese subjects? Thank you! I'm just curious if the numbers would be different if obese subjects were used.
What type of food do you eat?
Still working through videos, sorry if this is covered someplace, but I seem to be getting two very different numbers when I calculate the potential deficit in step one with the rate of weight loss suggested in step two.
Thanks for reaching out. Feel free to reach out privately if you want to share your numbers with me so I can offer more specific advice. The channel Home page has ways to reach out to me via Facebook, Instagram, and email.
But I may be able to guess what you mean as well. If you have a lot of stored energy (fat) on your body you can be in a more aggressive calorie deficit. This means that you can lose fat faster than someone who has less body fat.
I don't see any problem with losing fat at a faster rate for the first few weeks. A lot of the actual weight you lose early is water. I was able to lose 49 pounds in the first 10 weeks. But rate of weight loss becomes more important as you get closer to your goal.
Here is a video that goes into a bit more detail about the math:
czcams.com/video/Kv71STGi18U/video.html
Let me know if this helps. Feel free to reach out with more specifics so I can clarify things for you
good
Thank you. I loved making this video series. I tried to cover all of the key things that will allow you to lose fat as quickly as possible without losing muscle or hurting your metabolism
Reach out if you have any questions as you go through the series. I am here to help
I want to get started. I have lost weight on crash diets before but as you said in a previous video my body gained most of it back. Every year I lose 20#s but wind up putting it back on. I am 5'2" 195#s/ BF 43.9% and would like to get to 145#s or size 6 with 27% body fat. I have been trying to lose now without the crash dieting so I work out with weights 5 days a week on different body parts each day. I try to do cardio 3 times a week on top. I have been working out for about 7 weeks and haven't lost any weight but some inches and .5% body fat but now nothing is moving. I am trying to understand your method.
So what I have are my FAT calories at 2568 and my TDEE is 2232.
On eat days I should eat at 2568 or less?
Where does the deficit number factor in which is 336?
Should I be eating my goal weight in protein or my goal weight lean mass in protein? Meaning at 145/BF 27% my lean mass would be 106#s
On eat days, do you limit fat grams as well?
I'm desperate. I don't wanna go another year like this. I'm also afraid to eat that many calories. Right now I eat 1771.
Great questions. I hope that I can help you get on track. Congrats on your progress and for getting started with exercise. It will definitely make your fat loss more sustainable while making you healthier as well.
I know that the math can be confusing. The amount of calories you need per day (TDEE) is a lower number than the amount of calories your body fat can provide. This tells me that you can do ADF or other aggressive forms of fasting.
If you are going to use ADF, you want to eat your maintenance calories or slightly above, so you would eat 2200 - 2500 calories on your eating days. That would average out to 1100 - 1250 calories per day, so you would still be in a bigger calorie deficit than you are now even though you would only be "on a diet" every other day. That is the magic of ADF.
For protein, I would aim for your goal weight (not your goal lean mass). I would aim for the 145 grams, but its okay if you only get 120-130.
My next 2 videos will be about protein. I will be recording them tomorrow.
Reach out if you have any other questions. You CAN do this!
Am I losing lean muscle mass while doing ADF if I am taking 1000mg of metformin. Fasting is suppose to cause my liver to undergo gluconeogenosis, but metformin works by stopping the liver from making glucose - so if I fast while on metformin, doesn't body then have to use lean muscle for glucose? Confused.
This is an excellent question. I do not think that there is a clear answer as of yet. Metformin does decrease liver glucose production, and should also improve fat metabolism. These would point to a decreased reliance on lean mass as a fuel source.
But, some studies (mainly in animals at this point) show that Metformin can have a negative impact on muscle hypertrophy, and may even lead to muscle atrophy.
It looks like there are pros and cons. I wish I could give you a more definitive answer. I will keep digging. This does make sense because Metformin is a fasting-mimetic drug.
Here is a good article on the topic if you want to learn more:
medium.com/in-fitness-and-in-health/metformin-might-cost-you-muscle-dfbd79d34e6b
Long story short, do everything in your power to preserve lean mass. This would be true whether you were on Metformin or not. And this is definitely a great question for the doctor that prescribed it based on why you are using it. Feel free to share more if you wish.
Please help! I'm 51, 5'4 and weigh 196 lbs. How many calories should i eat and how long should I fast for how much protein should I eat.. sorry really new to this. Thanks in advance for the help.
Hi Sheila. I will gladly help you. I will need some more information to get you pointed in the right direction.
1. What is your goal weight?
2. Do you know (or have an estimate) of your body fat percentage?
3. Use this site to estimate your TDEE (Total Daily Energy Expenditure)
legionathletics.com/tools/tdee-calculator/
Here is a video that explains how to use the TDEE calculator:
czcams.com/video/_N8J8yHAcwc/video.html
I look forward to hearing back. Any more information will help as well (exercise, sleep, etc)
1.Goal weight 130-140
2.Body fat is 42.8
I don't do much exercise right now,(tired throughout the day because my sleep is awful I wake up several time every night. I might get 6 hours but not together.
I hope this helps! Thanks for getting back so quickly.
@@sheila533 Thanks for sharing. With these numbers, here are some good estimates to help you get started.
1. You would want to aim for 130-140 grams of protein per day. Most people do well if they aim for 1 gram of protein per pound of goal weight.
2. You probably burn close to 1900 calories per day.
3. Your body fat can provide enough energy so that ADF (Alternate Day Fasting) could be an option. Here is my video about the program that I followed:
czcams.com/video/OPdKtS5Cqr8/video.html
And here is how I ate:
czcams.com/video/R8YZKroAGMo/video.html
4. What have you tried to improve your sleep? Getting quality sleep is a very important part of the fat-loss process.
I hope that this gets you started. If you go to the channel page you will see a link to my Facebook group. It is a great place to ask questions and get support. You can also reach out to me privately there. I will support you in any way that I can. You CAN do this. I am living proof.
This may be a rookie question, but if you drop weight fast enough to lose muscle mass can’t you gain it all back through strength training once someone hits their goal weight? What are the long term effects of losing muscle if dropping weight too quick?
That is a fine question to ask. I definitely wish that it were true. Sadly, we can lose muscle much more easily than we can gain it back. This is especially true as we get older. I lift weights 5 days per week, and my goal is to add 5 pounds of muscle in the next 12 months. The people in the study I talked about in this video lost more than that in 3 weeks.
There are lots of negative effects of losing muscle (decreased ability to control blood sugar, decreased bone density, increased fall risk, etc) but the biggest issue from a weight loss perspective is that your lean mass (including muscle) determines your metabolic rate. This drop in metabolic rate is a big part of the reason that diets fail. We have to keep cutting our calories lower and lower until we just can't do it anymore.
I hope this helps. Let me know if you have any other questions. I am here to help
Hi I’m 5’1” 70 years old and weigh 195 lbs. it shows my tdee is 1550 & bmr 1348 with 49% fat according to your charts. Can you tell me what my protein and fats should be. And should I do ADF and how. Thank you. My goal is 120 lbs.
Thanks for reaching out. I can't prescribe a specific plan for you without knowing a lot more information, but here are some general guidelines that work for lots of people:
1. If you do ADF, you want to eat your TDEE or slightly above on eating days. This would be between 1550 - 1937 calories on your eating days. The key is to NOT be on a diet on your eating days.
2. Protein intake is typically between 0.73 - 1 gram per pound of goal weight. This would be 88-120 grams per day for someone who has a goal weight f 120
3. I am glad that you are watching this series. It is very important to look for signs of lean mass loss. It is even more important over the age of 60. Here is the last video in the series. It coves signs that you are on too aggressive of a plan:
czcams.com/video/B_I7MHKD_bo/video.html
Reach out if you have other questions. I hope that this helps :)
You think 2 days fast 1 day feast 2 days fast 1 day feast and so on is more aggresive for fatloss?? Im on adf and its sloow.. Im 400lbs..
I am sorry to hear that progress is slow. When I first started I did 1 60-hour fast and 2 36 hour fasts per week. I had no problem with that approach until I got down to about 350. Just monitor for signs that you are being too aggressive. Keep me posted. I would love to hear how it goes.
So female been doing keto omad but not losing very quickly on clean food. Want to try every 36 hour. Can you tell me how many calories? 5'9 333 f. 48% body fat. I think im consuming to much protien.
Here is a video that walks you through how to get a good estimate of how many calories you burn in a day. This is a great place to start. It is really hard to guess how many calories you need without know your activity level:
czcams.com/video/_N8J8yHAcwc/video.html
Eating too much protein is rarely the problem. Protein is very important during weight loss. It helps keep you full, it takes more calories to digest, and your body is much less likely to turn protein into fat combined to carbs and fats.
Here is a recent video about the importance of protein:
czcams.com/video/DLa2g4GSAO4/video.html
Let me know how many calories you are burning in a day and I can try to help you pick a good calorie target :)
@GrowGrayMatter burn 3046 a day I walk everyday for 45 to hour. Least 8,000 a day.
Sorry I walk least 5 to 6 days a week.
@@noelswo549 Thank you for letting me know. So with ADF, you want to eat your maintenance calories on your eating days. Let's say you eat 3,100 calories on your eating days. That is only an average of 1,550 calories per day since you are fasting every other day.
That is the beauty of ADF. You don't have to be on a diet every day. But you will still be in a big deficit at the end of the week.
I hope this helps. I would love to hear how it goes when you give ADF a try
Good for you. Walking is a great addition to any fasting program :)@@noelswo549
Hey doc im at 340 lbs 47% Bodyfat. Goal is 200-190 lbs. Im starting ADF 3 days per week. How many calories should i eat on days i don't fast 2000 0r 2500
It is hard to know without some more information, but I would say that 2500 calories would be a better target. Your goal is to eat your maintenance calories (TDEE) on your eating days. Here is a site that can give you a better estimate:
legionathletics.com/tools/tdee-calculator/
And here is a video that explains how to use the site:
czcams.com/video/_N8J8yHAcwc/video.html
I hope this helps. Let me know if you have any other questions.