#1 Fat Loss Tip That CHANGED My Life
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- čas přidán 18. 09. 2021
- #1 Fat Loss Tip That Changed My Life
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The simplest solution is often the right one.
Now note, simple doesn’t mean easy because change requires change.
And anything we haven’t currently been doing is going to feel weird and awkward and uncomfortable.
It’s going to be “hard” to some extent.
Often there is also a learning curve to get everything dialed in even when the solution is those boring basics.
So while something may be simple it may not come naturally to you and you may need to work at it and embrace some new habits to truly create the sustainable change.
I mention this because my number one tip, my body recomposition secret is one of those oh so boring basics that no one wants to do…
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One thing that really helped me was pre-tracking my food, meaning I'd plan my next day's meal the night before (I practice time-restricted eating). Tracking the night before gave me the time to carefully plan and prep.
Tracking went from basically just a diary or journal of real-time eating to a premeditated goal or plan that I could thoughtfully adjust - huge difference. That resulted in a 50lb+ weight loss that I have maintained for nearly 4 years.
Congratulations on your achievement- wow and great work! I like your idea of pre planning. I’ve fallen short on this lately and think it would help with my stress too. Do you have certain macro friendly recipes you like?
Good for you!!
This is so true. I tracked for 2 years and my results were spot on. When I get lackluster and stop - my weight slowly creeps up. I detest tracking but it is so effective for achieving results!
What do you use to track?
@@TanyaScorpio I personally use my fitness pal.
Wow, thank you for your awsome videos! Any counting applications to suggest? I cook a lot, I'm vegan and active. I'm almost on my shredded target naturally (I'm lucky to have a fast metabolism) but the last 2-3% fat to loose is fighting biology and maybe I will have to count for the first time in my life... A little frightening since I don't want to loose my fast metabolism either with too severe restrictions. Anyway, the fist step is to learn about counting and see if I give it a try or not! Thank you :)
I like tracking what I eat because it shows me on screen how I'm doing things right.
Thats why I love this channel.
No bullshit, no shortcuts. Pure info.
I never had to track until I got close to 40. I could outwork my dietary problems without a thought just has I had for 3 decades. Then 3 months from age 39 I got slower in my runs & workouts got harder even though I was giving the same effort. Got on track & slowly getting faster & stronger again. Body changes mean behavior changes if you want to stay fit
Agreed! Our needs and goals are constantly changing and therefore other routines and habits need to evolve!
Thanks for the great advice especially the measuring!
Excellent video. Thank you for an awesome explanation.
Love your channel! Great content, good messages and well articulated. Thank you 🙏🏽
Agree 100% with the statement of tracking, consistency and finding meal adaptations.
"including dessert every single day." - Cori
I found my spirit human haha
Wow thanks Cori for your down to earth & simply advice with tracking macros. Your amazing physique proves that this actually works 👍.
I am very happy to have found your channel! after a year filling me with confusing information (fasting, keto, carnivore, etc) I think the best thing is to go back to the origin.
Great great video. Wonderfully presented, as always👍
Thank you for the butt kickin! Honest and true, love it 🙏🏽
Truth!! Love that this is exactly what I needed to hear. Been resisting tracking but just started. 🎉
Guilty of not tracking anymore, 50# guilty. Starting back to it today! Thanks for so many great videos that are motivating me to get my old, high-mileage body back to something resembling fitness.
Solid advice! I will keep this one in my bookmarked videos
Just want to say thank you for being so straightforward. I've been rebelling against tracking for a while now and I'm taking this video as a sign that it's time to level up and get tracking. Love your videos!
YES! It's not fun to start but changes never really are. We are retraining ourselves and changing habits and mindsets that are super ingrained! You've got this Elizabeth :-)
@@redefiningstrengthOC ugh….the idea of tracking kills me!!! It brings me back to anorexia…. I don’t know where to start to do it healthily but I def know I don’t get enough protein so I maybe should find a way….. I’m open to any suggestions!! You are awesome, Cori!
Change. to make change. Thank you for your message. I hear you, and I know your very presence in my day, today, made all the difference in my long term turn around. My appreciation for you goes beyond these words.
So true! I had been resisting tracking macros for too many years. I just started a month ago and seeing huge difference. I am losing body fat, my muscles look smaller but I am way stronger. I am lifting heavier than I ever had in a caloric deficit. I enter everything before eating. I keep my meals simple. And yes, what you said about protein is so spot on. It’s critical. I’m experiencing everything this video is about.
Informative as always
Thank you for sharing!! ❤️💪🏼
I just liked it because i like ths video. I try to absorb and digest each word by word that comes out from her mouth. Thank you
I enjoy your videos. Do you have recommendations on some apps to help track nutrients?
Thank you for this video. I have a question… what is the best distribution of macros?
100 percent!!! This boosted the hell out of my keto! People are lazy so they for the most part won’t, but it is a must
I like this style of your videos where you’re speaking to the camera. 👏🏻💪🏻
Love all of the info. Great video. =]
thank you for educating
I heard you! Thanks 😊 I’ll begin tracking today.
You look fabulous! I always, always enjoy and appreciate your vids!!!! Ty!!
Glad they help!
First, a great big thank you for changing the way I look at food. At 54, turns out I wasn’t eating enough! I have lost 4 of the 8 pounds I’d like to lose as well as get a little leaner, but starting to plateau. Would you suggest playing around with my percentages or increasing the calorie deficit? Thanks again! So look forward to your videos!
This is going to change my life. Thank you! Can you suggest a scale?
Loving your channel. I am curious to know what your thoughts on intermittent fasting are please.
Very good advice.
Love your videos, learning so much. But not sure how to count macros.
QUESTION: which one of your workout videos do you recommend for beginners of doing strength training exercises?
Great info. For me tracking is actually fun. Except when dining out. I was eating 500-800 extra calories a day vs what I was burning but didn’t realize it before I started tracking. I cut out the lowest quality foods which saved me money and kept the good stuff. Tracking taught me which foods are high in calories like nuts and nut butters so I could control my portions for them. Lost 10 pounds quickly. Now I’m leaner, faster and stronger.
Good tips. What macro app do you suggest and what macros are we shooting for.??
You look great ….thanks for sharing 👌🏻
@redefiningstrength, love your content! What tool do I need to count my macros?
So true about knowing what u won't give up for life and allowing that in modified healthier form and or moderaion
I would say for MFP for folks to use a tape measure and add measurements. This too was annoying, however when I plateaued; and saw my measurements adjusting still, I kept my motivation. ✌🏾😃
Hey Cori, any particular tracking app you prefer over all the others out there? Cheers :-)
I like your videos. watching your expressions when you go through the food is entertaining
Very curious what tracking app you are using? Love your videos thank you!
Myfitnesspal!
What food scale do you use in this video? I like that it's small. Have never used one before. Any particular one you recommend?
Can you please do a video of how to deal with cravings or better way to deal with cravings🙏🏾🙏🏾😩
I've been tracking my calories/macros for a few months now. I like how it keeps me honest with myself and how I can easily see where I get it "wrong"..."gee 3 vodkas cost how many calories?" Love this channel.
Even though I had maintained a 40-lb loss for years even after menopause, I still sometimes relished the soft chocolate cones served at Costco. Just for the heck of it, I found out the calories: 400 for basically no nutrition and some thrills. I was surprised how much that deflated my pleasure. Most of my meals were lower than that! When you get clear what the tradeoffs are- sometimes things DO feel worth it-, the change makes so much sense that it's much easier to get over the hump of adjusting.
Doing this AGAIN. Lost a bunch of weight before but gained it all back, especially when Covid hit. On week 3 of 12, not seeing a whole lot of results yet but I know they'll come. Hopefully I can keep the progress I make this time, thanks again.
Just discovered this channel and love it! Getting the protein I'm supposed to have is so hard! I'm a carb lover, so I've really had to be conscious of making sure I get it all in there. I even added my tasteless collagen protein powder to sugar free pudding as a way to still get dessert and add in extra protein.
I've been trying to go to 40% protein and find it difficult too. Protein powder is a must for me. I generally don't eat a lot of meat because it's rough on my GI system and that makes it challenging. I am a runner and prefer carbs too.
Get some tryptophan capsules and shake just a bit to your collagen servings. It's not complete without it. Also, it doesn't have much leucine, which is essential for protein synthesis. (See Donald K. Layman, researcher on this topic). It's good for some things, just not as efficient for the purpose of building muscle, if that's why you're watching this channel. Best of luck!'
Thanks!!
You are so so so likable!
I love your videos! Thank you for sharing this information. My problem is I’m 5’7 and weigh 113 pounds. I’ve been thin my whole life (I’m 54) I work out and i power walk. Can’t seem to gain muscle in my arms and legs like I’d like to see. They’re thin and have some definition but not like I’d like to see. I’m encouraged by your videos and will try to start measuring and weighing my food. I don’t understand macros though. Is there an app that you recommend for tracking your macros?
Strong education video 🙌🛡️✨💠...I like the form and edit ..but also your info and energy 🙌 thanks Cori and Husband 💠💠
Love your videos!
Thanks!
What’s the app you’re using? And your dogs are adorable!
This sounds like really great advice! Wondering though, how do you figure out exactly what macros you should be eating, so you can track them properly?
There are online macro calculators that take your statistics (height/weight/age/gender/activity level, etc..) with your goals (fat loss/gain muscle/maintain, body recomp/etc..) and give you a formula. Then the real work begins.
Great video as always! What do you think of reverse dieting. Can you talk more about that? Thanks
I think we do need to retrain our bodies to eat more but I think that reverse dieting can be overused...but so can extreme cutting :-)
Ugh!!! I abhorre tracking!! It IS so tedious….. but…. You are exactly right….
;-)
What I have discovered is that the more I do your workouts, and others, my body actually graves healthy food. If I hit it hard I don't want the crap...or at least very little because some of it is delicious. Listen to what your body is saying, and it will tell you to feed it right if you treat it right.
Cori excellent coaching & advice “balance” 🥰 Thank You ☺️
I’ve been freeloading this channel for too long. Time to subscribe.
:-) Welcome officially to RS!
God, i'm not looking forward to this. but I do appreciate your no bull information. so, i intend on getting the macro hacks book. thank you.
You're right about tracking!
I've lost 5kg in 11 weeks and my only exercise is walking (about 7500 steps/day). The gamechanger for me is tracking. Fortunately I don't find it boring. The app helps me to see the nutrients that my food has and it helps me to make better decisions for making/choosing my next meals.
The next step is strength training 💪
OMG OMG OMG ! I've been avoiding counting macros/ weighing/ measuring since I started Crossfit in '05. I've gotten VERY CLOSE to my personal best but without counting....... I can't get there. K........ I'm gonna do it. Thank you for tackling this subject. Coach Glassman - founder of Crossfit, had this same message as you........ that you could gather the most fit athletes and the best who pulled ahead of the rest are weighing and measuring their food.
Oh my God you are amazing thank you so much is very helpful😻
Glad it helps!
Such useful information. The fad diet industry is cringing from your brilliant approach to long term body composition changes. Bless you🙏👍👏🏻
Thank you for this helpful video🙌
One question besides: what kind of dog race is this supercute fluffy cloud? 🤗
I've gotten sloppy about weighing food. Videos like this inspires me get back "on it." Nice
I guess MY pandemic lifestyle is over... You too?
Glad it helps Fred!
@@zanewalsh1812 Hope so!
Excellent video! Which tool do you recommend to use to track the foods? I see that you scan the labels, is that an application ? Is it free?
MyFitnessPal. It's free but also have a premium version.
Thias is an excellent video!
what app do you use or recommend for tracking macros ?
Like anything else, measuring food and tracking calories/macros gets so much easier with time/practice. And I agree 100%; if these are new concepts to you, you need to take it slow and make one or two small changes you can commit to until these changes become second nature. Once that happens you're ready to make more changes; trying to do too much at once will be overwhelming and unsustainable.
I'd also say a good tip is to not forget to track liquid calories; they can add up, especially if you drink alcohol!
Looking good coach 💪💪💪💪
What app do you use for tracking and do can you provide a link for a food scale that you recommend?
Is there a free macro counter on line. Can't find one. Thanks!
So much truth!!!!!!!!! Thank you so much for this!!!! I don’t like tracking, but I’m in a total stall. #last10pounds. I needed to hear this today
Even if you only start with protein and total calories you might see and be the change you are looking for 🙏🏼✨
YES! It's a great way to know what you're doing and get over that plateau. I find it even helps you trust the process when results are slow because you can see you're implementing those daily habits!
The most honest video about tracking. It is what a beginner avoids and makes excuses about. I lived the faces. I make them, lol.
I started tracking macros two weeks ago and I'm seeing a huge difference in my body composition. I was eyeballing before and significantly underestimating how much I'm consuming. But am I the only one who likes tracking macros? For some reason, I really like tracking macros and plan my meals ahead of time!
Can you explain how and what to track??
Excellent information (even if we did not really want to hear some of it 😩)! 😬👍
;-)
How did we "track macros" before Apps and laptops? Technology did not design healthy diet and proper fitness.
That is so true. I just don't find it sustainable for me to track everything I eat
As a whole food plant based eater I find tracking macros hard because my sources of protein are also high in carbs. I am trying to avoid protein powders but it seems that may be the only solution. Any suggestions.
I did very well with tracking. I was using MyFitness Pal, but now there’s a charge to use the scanning tool. What do you use or can you recommend a free tracking similar to MFP?
I read this the other day on an RP post. It's best to use the tracking apps to plan your meals. Tracking won't help if you don't know what the heck to eat!
What app do you recommend to use to track your macros?
The issue with tracking your diet (or not wanting to do it) is symbolic for any skill/situation you want to learn/change. I.e. in language learning, it's much more effective in the long run to first use a lot of input and work on understanding the target language before producing (speaking/writing) yourself, but mostly, people want to produce right away and not spend "boring" time to practice understanding. They usually end up producing "something" but don't really understand what they do thus do a lot of mistakes which they will keep and have a hard time getting rid of later because they don't have a good feeling of what's wrong due to the lack of understanding practice.
It's important in the learning process to first understand so that you have the tools and knowledge to really have an idea of what you're doing wrong and how to change to do it better. It's the same with diet/lifestyle change. First, you need to get a picture of what you are currently doing to then effectively think about what you can change. Everything else will just be shooting in the dark without real aim.
What kind of ball are you using in the stretching foam roller videos?
What app do you use to track your macros?
I came as your amazing arm workout video on Pinterest and looked up your youtube channel. I'm the heaviest I've been in years, can't afford a gym membership and I'm at a place in my life where I just don't like what I see in the mirror. I desire to loose 45 pounds and get lean and healthy. I don't know what I am doing, where to find the discipline to find a workout that will give me results. I'm in desperation for change. Any advice is greatly appreciated as I need everything I can get.
I have not found that I have to continually track IF I am willing to be honest about putting satiety, vitality, and longterm physical and mental health first. I had done 40/30/30, Volumetrics, and an omega-3 diets- still always going back to overeating when I didn't recognize what was more important than just losing. When I finally committed to changing my compulsive overeating habits, I brought back a lot of the meals I knew fostered what I stated above, and found when I occasionally tracked, that the daily calorie counts were very similar. When I wanted to change my macronutrient distribution a few times, 90 days was PLENTY of time to figure out how to distribute them. But you have to be honest and really recognize that veering off the trajectory more than occasionally is WAY more painful than putting up with the discomfort in the moment.
I think it's enough to follow a plate model and limiting sugar intake. Ofcourse, this requires some knowledge of the approximate macros of food items. Also, special care with liquid fat (it's the most calorie-intense food).
I like the crazed cutaway shots of you holding icecream etc.
Just bought my first food scale. I am always a little over on fat and carb, so still learning.
And beef n noodles on mashed potatoes is one of my favs and it so doesn’t easily fit into a days macros
4:40 i am so glad i found your channel. Ive tried to track before but the apps dont have the food i eat. Its mostly full of prepared foods instead of made at home.
Which app do you recommend we use?
Welcome to the channel! I use my own app (redefiningstrength.com/dynamic-strength) for tracking! It has both a food journal and pulls from the free versions of myfitnesspal and cronometer. If you're struggling with accuracy of the tracking apps or only seeing packaged foods what I do is manually enter the foods I eat frequently and save them to use 😊
It’s so hard tracking macros when u make your own food. For instance, I make my own cereal because I love it. But it’s hard to track that in any of the tracking apps out there
Any tips for tracking recipes or things you eat you dont cook?
Great information. Any particular tracking app you recommend?
Because I've used it for so long I personally use My Fitness Pal the free version. I use that often with clients because it links up so I can review their logs. But I do set my ratios and do NOT use their recommended default. Here are some more tips if you're just starting to track - redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners/
@@redefiningstrengthOC thank you
What tracking apps are people using? All the apps I have track calories? I'd love to do it but I'm not sure how. Do you calculate how much chicken or how much protein in the chicken to determine the portion size?
What food tracker app do you use?