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I hate when people call it a diet. Eating healthy is not a "diet". It's an unhealthy person's way of making them feel better about themselves.

I was stuck in a plateau for weeks, went on vacation and let myself eat as I wished. Came home and dropped 7 lbs with a "whoosh". I have now dropped over 50# since February.

I took a one week break and it broke my plateau. I wish I'd known to take a break before. My body was tired. It needed a break. I only increased to my daily recommended allowance.

I don’t take breaks. I just eat what I want, as long as it’s not too fattening/unhealthy, and keep it at a defect, still. Just understand what one serving of a “treat” is, and keep it at that while still also staying in a deficit. It makes it so I don’t crave certain foods, and then go on a binge.

I been plateaued up and down a few pounds, for a year or so.

I realized I was over estimating. I readjusted. Lost 8 pounds in 2 1/2 months, as of today.

I’m finally getting abs at 46 years old, and also with a spinal disability/emergency surgery at 40 years old and 30 pounds heavier.

I wish everyone the best on their own personal health journey! 👊🤘❤️

I adjust my stats/tdee with every lb I lose. Been doing it that way for about a year. I've lost 140 lbs so far. 40 more to go.

I've been commenting on some of your other videos explaining my situation and this video answers exactly what I need to do Thank you so much

Great information. Im 4 months in a calorie deficit. Im down 53 lbs, i haven’t take any breaks but once a week we have a free day. We eat any food we been craving but without going over my maintenance calories. I plan on not taking any breaks unless i really need it. I will just continue what i been doing. Thanks for your information

Lets say you have been in the fitness industry as a pro for the last 10 years
so a total of 3650 days
you worked with 25000 people
that means you worked with 7 clients every single day non stop for the past 10 years
Honestly, good for you bro!

honstly the best plan iv found finally worked for me after almost a decade of failed attempts. iv genuinly tried every single diet, weight watchers meals, keto, paleo, vegan, water fast, long intermitted fasts.

here is what worked for me and got me from 120kg (264lb) start of year to now 89kg (196lb). during the week (my personal shift is sunday to thursday) i eat fairly low cal, greek yogurt a banan, raw almonds for breakfast, then ill walk around the office building after (10mins or so) then my lunch is a salad from home (lots of veg) and sometimes ill add hotsauce, personally i prolly have some tism and i dont care or mind for same meals, at times ill add a sandwich  (im on low carb persoonally but not 0, some days i do eat a huge sandwhich from subway so im not on 0)

on my weekend for 1 meal (i work out after and before) ill have an open meal, usually some grilled meats and fries, im lucky enuff to not have a sweet tooth so i dont care for sweet things

i also go to the gym around 5 times a week, most weeks 6 cuz iv built a habit, i just like working out now and if i dont go it feels like my day is off

how i build my personal gym habit:

week 1: i went for 3 days a week for literally 15 mins, id walk in change my clothes walk for abit, lift a random weight and leave, it sounds dum but it helped me bulild consistancy and a habit
week 2: same thuing 3 days 15 mins on day 1 but day 2 i pushed to 20mins
week 3: 3 days a week 20mins each
week 4: 4 days a week for 25mins

beyond that i now go 5 days a week for a minimum of 30mins (if im not feeling it, ill do an incline walk at a brisk speed, 3 on most treadmills at an incline of 3, its not too crazy but it WORKS FOR ME (key point here) and have a muscle group i work out, its still random what i chose but its not the same muscle group each day

hope this helps someone and thanks for the vid

Love these type of videos, man great advice keep it up

People agonize over the smallest mistakes, it won't kill you to cheat on your diet from time to time, look at it from a week to week perspective instead of day to day. If you are in a caloric deficit for the week you will still lose weight. I personally struggle to hit maintenance calories because I eat at best twice a day and burn 1500-1700 calories per day and with a busy daily schedule I am always under eating, so a brownie or some ice cream here and there is not going to really even hurt me.

my metabolism has been ruined for years bc of bad diet and no exercise, a calorie deficit for a few months isn't gonna hurt me

Your videos are great to listen to while driving. Subscribed!

Dude I did your calculator and came to 1300-sth calories per day for weight loss. That's insane. I'm a 5'10 woman. Even for weight loss couch potato that's not normal. Chronometer has me at 1700cal.

Metabolic adaptation is typically defined as the difference between predicted maintenance for a new lower weight versus actual maintenance. This is usually not too big, and it does vary a lot between individuals. There also studies showing that if you compare two people at the same weight and body composition, the person who got to that weight by dieting will have a lower calorie requirement. As far as metabolic adaptation goes, it tends to be all over the place. Some studies show it, some studies don't. Some individuals experience it, others don't. Other fitness coaches have used reversed dieting successfully with clients who have dieted for a long time and hit a wall.

I hit a bit of a plateau after 7 months of being in a deficit, I increased by calories by 200-300 and that alone gave me more energy which meant I was able to increase steps from 15000 to 18000, my workouts got better, felt strong and my NEAT also increased from that extra 200-300 calories and like that weight was dropping again

I’ve found once or twice a week, give yourself a 500 calorie break depending on the activity levels is best for me. Keeps me sane and more enjoyable staying lean.

one and a half months ago i started eating 1700 calories, in last weekend i saw from tiktok that somone do change their calories for two week long and this is where i started search after it that i did wrong. And i wasnt lose any kilos, not like somone can lose one and a half months many kilo. But I stucked in between 59 and 58, so yesterday i put lower my daily calories between 1300 and 1400. So i just started yesterday

Oh, this video has the *Honest* Answer

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