How To Get Lean & STAY Lean Forever (Using Science)

00:14:42
https://www.youtube.com/watch?v=roHQ3F7d9YQ

摘要

TLDRThe video discusses effective strategies for fat loss and maintaining it over the long term. It highlights the common failure of most diets, as seen in studies like The Biggest Loser, where participants regain weight due to unsustainable dieting approaches. Key concepts include understanding a caloric deficit for fat loss, metabolic adaptation, and the importance of a slow and steady approach rather than quick fixes. The speaker emphasizes three critical components: sustaining a caloric deficit, incorporating weight training, and ensuring sufficient protein intake. The video also advises against restrictive short-term tactics and instead promotes long-term strategies such as slow dieting, building habits to make dieting easier, and having a solid post-diet plan to prevent weight regain. The speaker mentions the benefits of the macro Factor app for tracking nutrition and maintaining weight loss with flexibility and community support.

心得

  • 🎯 Most diets fail in the long term due to unsustainable practices.
  • ⚖️ Effective fat loss requires a sustained caloric deficit.
  • 🏋️ Include weight training to support muscle mass during dieting.
  • 🥩 Ensure sufficient protein intake for muscle preservation.
  • 📉 Slow dieting helps make fat loss sustainable and less stressful.
  • 🔄 Metabolic adaptation reduces calorie burn as you lose weight.
  • 🛠️ Build supportive habits to ease the dieting process.
  • 📅 Plan post-diet strategies to maintain weight loss.
  • 📱 Use tools like the macro Factor app for tracking and support.
  • 🤝 Join communities for accountability and motivation.

时间轴

  • 00:00:00 - 00:05:00

    The video introduces the topic of weight loss challenges, referencing studies showing long-term diet failures, such as The Biggest Loser and a 2020 study highlighting average weight regain post-diet. The speaker explains fat loss mechanics, emphasizing caloric deficit necessities, and warns about metabolic adaptation—caloric burn reduction as weight decreases. They underscore key components of a sustainable weight loss plan: caloric deficit, weight training, and adequate protein. The speaker criticizes short-term fad diets and suggests a long-term approach, hinting at upcoming strategies for maintaining weight loss.

  • 00:05:00 - 00:14:42

    The speaker advises adopting three long-term strategies to maintain weight loss: 1) Lose weight slowly at 0.5 to 1% of body weight per week, advocating for a caloric deficit of about 20% below maintenance. They emphasize a relaxed approach to dieting to avoid feeling deprived, allowing sustainability. 2) Use habit-building techniques like Temptation bundling and environment alignment to ensure continuity even when motivation dips. 3) Have a smart post-diet plan to prevent weight regain, recommending immediate adjustment to new maintenance calories and gradual adaptation to increase them sustainably. The speaker also introduces the Macro Factor app to aid in tracking and maintaining weight loss goals.

思维导图

视频问答

  • What is the main focus of the video?

    The video focuses on effective strategies for losing fat and maintaining fat loss in the long term.

  • Why do most diets fail according to the video?

    Most diets fail because they often focus on short-term goals without sustainable strategies, leading to eventual weight regain.

  • What is a caloric deficit and how does it relate to fat loss?

    A caloric deficit occurs when you consume fewer calories than you burn, leading to fat loss over time.

  • What is metabolic adaptation?

    Metabolic adaptation refers to the body's reduced calorie burn as you lose weight, requiring adjustments in your diet to continue losing fat.

  • What are the three crucial elements for a successful fat loss diet?

    A successful fat loss diet requires a sustained caloric deficit, weight training to support muscle mass, and sufficient protein intake.

  • Why should you diet slowly for long-term fat loss?

    Dieting slowly helps prevent feeling deprived, reduces the urge to return to old habits, and makes maintaining weight loss more manageable.

  • What role does weight maintenance play after achieving fat loss?

    Weight maintenance involves establishing a new caloric balance post-diet to prevent weight regain, ensuring the results are sustainable.

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  • 00:00:00
    if you click this video you've most
  • 00:00:01
    likely set the goal of trying to lose
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    some fat this year this is my goal for
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    the new year as well I'm trying to get
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    under 10 body fat for the first time in
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    a few years however if you follow
  • 00:00:10
    Fitness content at all you've probably
  • 00:00:12
    also heard that most diets fail over the
  • 00:00:14
    long term this is true just take a look
  • 00:00:16
    at this study on The Biggest Loser
  • 00:00:18
    contest which followed up on the
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    participants from the 2009 show six
  • 00:00:21
    years after the show was over out of the
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    14 people who participated in the study
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    only one person had kept their weight
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    off after six years five of the 14
  • 00:00:30
    subjects had regained all of their
  • 00:00:31
    weight back and two of the 14 ended up
  • 00:00:34
    weighing more than they did before the
  • 00:00:35
    show even started so fully half the
  • 00:00:37
    subjects had at least gained all their
  • 00:00:39
    weight back similarly this 2020
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    systematic review on the challenge of
  • 00:00:43
    keeping it off will the results have
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    eight separate weight loss studies and
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    found that while all the studies were
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    able to induce weight loss during the
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    dieting period they also all saw average
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    weight regain after the diet was over
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    with a few studies showing overshoot
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    beyond the original starting weight now
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    I think a large part of why this trend
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    is so common is that people often don't
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    realize that getting lean for a
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    temporary time frame like a fitness
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    event or a wedding or a photo shoot is a
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    different goal with a different set of
  • 00:01:09
    strategies than getting lean and staying
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    lean over the long term now before we
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    get into those strategies to get
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    everyone on the same page give me one
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    minute to explain how fat loss actually
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    works fat loss occurs because of a
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    caloric deficit this means that you're
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    consuming less calories than you're
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    burning you consume calories by eating
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    food and you burn calories in four ways
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    there's your resting energy expenditure
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    which is the number of calories your
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    body Burns just sitting there so to keep
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    your heart beating and so on there's
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    your exercise activity thermogenesis
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    this is the number of calories you burn
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    from exercising there's your non-line
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    exercise activity thermogenesis or neat
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    this is any activity that isn't exercise
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    so stuff like getting up sitting down
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    typing and tapping your fingers and then
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    there's the thermic effect of food which
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    is the small number of calories your
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    body Burns digesting the foods you eat
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    so let's say we add all that up and it
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    comes out to 2000 500 calories burned
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    over the course of a day and then we
  • 00:02:03
    tally up everything you ate that day and
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    it was 3 000 calories that would mean
  • 00:02:06
    you ran a 500 calorie Surplus for that
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    day but if instead of 3 000 calories you
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    only ate 2 000 calories now that would
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    mean you ran a 500 calorie deficit for
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    the day and if you sustained that 500
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    calorie deficit over time you'd lose
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    about one pound per week which is
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    actually a reasonable Target for most
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    people to aim for so that's all pretty
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    simple but there's a very important part
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    that many people Miss it's important to
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    realize that as you lose weight the
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    number of calories you burn will
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    decrease this is called metabolic
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    adaptation as you lose weight you won't
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    burn as many calories through resting
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    energy expenditure because your body is
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    getting smaller you won't burn as many
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    calories per unit of exercise because
  • 00:02:44
    your body is becoming more energetically
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    efficient you won't burn as many
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    calories through meat because your body
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    is becoming less hyperactive in fidgety
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    and you won't burn as many calories
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    through the thermic effect of food
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    because you're eating less food so keep
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    in mind that the 500 calorie deficit you
  • 00:02:58
    started out with probably won't be a 500
  • 00:03:01
    calorie deficit after a few weeks or
  • 00:03:03
    months of dieting and that's because
  • 00:03:04
    when you decrease the number of calories
  • 00:03:05
    you're eating you also indirectly
  • 00:03:07
    decrease the number of calories you're
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    burning and sometimes these adaptations
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    can happen very quickly even within days
  • 00:03:13
    so to account for metabolic adaptation
  • 00:03:15
    which will occur you may need to lower
  • 00:03:17
    calories a bit further to keep up with
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    your desired rate of weight loss or you
  • 00:03:21
    can simply accept the fact that your
  • 00:03:23
    weight loss may take a bit longer than
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    expected alright so in order for any fat
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    loss diet to work it needs to have three
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    crucial things a sustained caloric
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    deficit to cause fat loss weight
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    training to support muscle mass and
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    enough protein to support muscle mass
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    usually 1.6 to 2.2 grams of protein per
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    kilogram of body weight or 0.7 to 1 gram
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    per pound is a good Target to aim for
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    and pretty much everything else
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    including the number of meals you eat
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    the timing of those meals and what
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    specific Foods you focus on can be
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    largely dictated by your own individual
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    preferences so those are the basics for
  • 00:03:54
    how you lose fat now from here most
  • 00:03:56
    people turn to short-term strategies to
  • 00:03:58
    try to get that fat off as quickly as
  • 00:04:00
    possible but this is a mistake yes all
  • 00:04:03
    the most popular fad diets will cause
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    fat loss in the short term that's what
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    actually caused them to become so
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    popular in the first place but low
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    calorie crash diets tend to result in
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    more muscle loss and eventual weight
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    regain and yes isolating yourself from
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    social events and avoiding restaurants
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    may help you fend off tempting foods for
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    some time but can also deteriorate your
  • 00:04:21
    relationships and eventually make the
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    diet feel unsustainable and yes cutting
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    out entire food groups may help you
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    avoid overeating for a while but can
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    eventually lead to nutrient deficiencies
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    and uncontrollable Cravings that make
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    weight regain inevitable so if you want
  • 00:04:35
    to not just get lean but stay lean you
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    need to take a better approach so next
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    let's dig into three specific strategies
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    that'll help you not only lose the fat
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    but keep it off over the long term the
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    third strategy on my list is the most
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    frequently neglected in my experience
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    but also probably the most important
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    alright the first long-term strategy is
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    to diet more slowly so that it barely
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    even feels like you're dieting at all
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    now the general science-based cutting
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    rule is that you should aim to lose
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    around 0.5 to 1 percent of your body
  • 00:05:02
    weight per week on a fat loss phase so
  • 00:05:04
    if you weigh 200 pounds right now you
  • 00:05:06
    should try to lose one to two pounds per
  • 00:05:07
    week or in other words if you want to
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    cut 20 pounds it should take you 10 to
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    20 weeks to get there this is what I
  • 00:05:13
    typically recommend as well however
  • 00:05:14
    there may be some benefits to going even
  • 00:05:16
    slower in fact on my own current weight
  • 00:05:18
    loss Journey I've lost 24 pounds or 11
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    kilos and that Journey has taken me 40
  • 00:05:23
    weeks or just about nine months I
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    started my cut at 187 pounds or 85 kilos
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    and now I'm down to 163 pounds or 74
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    kilos that evens out to an average
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    weight loss of just over half a pound
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    per week and because I've taken my sweet
  • 00:05:37
    time with it the weight loss itself has
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    felt incredibly easy ridiculously easy
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    I've been eating out at restaurants
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    going out with friends eating pizza and
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    Sushi and the slower pace of things has
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    helped me be very chill about my diet
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    now you can see a few times here where
  • 00:05:50
    my weight spiked noticeably the first
  • 00:05:52
    bike was in the middle of August when
  • 00:05:54
    some friends came to visit Stephanie in
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    Toronto we were eating out almost every
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    night I gained two or three pounds that
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    week but when I back it's really just a
  • 00:06:01
    tiny blip in the overall trend this
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    other Spike lasted for most of November
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    I gained four pounds that month but I
  • 00:06:06
    was visiting stuff in New Orleans it was
  • 00:06:08
    during Thanksgiving and again it's not a
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    big deal at all when you zoom out and
  • 00:06:11
    look at the overall trend and I think
  • 00:06:13
    this mindset is not only okay but
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    actually smarter because it'll help you
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    not only be chill throughout the diet
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    process it'll help you stay chill once
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    you get to your goal weight by going
  • 00:06:22
    slow you won't feel deprived or eager to
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    get off the diet because you won't feel
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    like you've been dieting very hard all
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    along this will help you maintain the
  • 00:06:28
    leanness you eventually reach much more
  • 00:06:30
    easily and I think it'll be worth that
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    extra bit of time it takes for you to
  • 00:06:33
    get there so to make sure you're losing
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    around that ideal rate of 0.5 to 1
  • 00:06:37
    percent of body weight per week I'd
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    recommend a caloric deficit around 20
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    percent below your current maintenance
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    to do this simply take the calories you
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    need to maintain your weight right now
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    and slash 20 from it if you don't know
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    how to find your maintenance calories
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    I'll put two methods up here on the
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    screen that you can pause and read and
  • 00:06:52
    of course if you don't want to track
  • 00:06:53
    calories at all you can instead focus on
  • 00:06:55
    tracking your body weight while making
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    intuitive Common Sense lower calorie
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    food choice choices most of the time for
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    some people those simple Common Sense
  • 00:07:03
    choices will be enough to get things
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    moving for others a tool like
  • 00:07:06
    intermittent fasting can be very helpful
  • 00:07:07
    or if you're like me to relieve tracking
  • 00:07:10
    stress you can just Loosely track
  • 00:07:11
    calories and protein without worrying
  • 00:07:13
    about the carbon fat numbers so for
  • 00:07:15
    example if I'm eating something that's
  • 00:07:16
    harder to find the exact macros for like
  • 00:07:18
    a specialty sushi roll I can just
  • 00:07:20
    eyeball it as five or six hundred
  • 00:07:21
    calories and call it a day this way it
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    only takes me a total of maybe five
  • 00:07:25
    minutes a day to track what I eat I
  • 00:07:27
    should also mention that in addition to
  • 00:07:28
    giving yourself plenty of time to get
  • 00:07:30
    lean you also need to give yourself a
  • 00:07:32
    realistic end Target no matter how slow
  • 00:07:34
    you go you simply can't expect to
  • 00:07:36
    maintain six percent body fat all year
  • 00:07:38
    round at a certain point your sleep
  • 00:07:40
    libido energy and mood will all plummet
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    and all you'll ever be able to think
  • 00:07:44
    about is food so even if you could do it
  • 00:07:47
    this isn't a state of existence worth
  • 00:07:49
    maintaining anyway generally speaking
  • 00:07:51
    most men can expect to maintain
  • 00:07:52
    something between 10 and 20 body fat
  • 00:07:55
    which looks something like this granted
  • 00:07:57
    I do think that your starting place can
  • 00:07:58
    impact where you end up for example if
  • 00:08:01
    you've been sitting at a 40 body fat for
  • 00:08:03
    10 years it might be harder for you to
  • 00:08:05
    maintain 20 body fat than it is for
  • 00:08:07
    someone who's genetically leaner to
  • 00:08:08
    maintain eight percent body fat but you
  • 00:08:10
    just need to find an end point that's
  • 00:08:12
    realistic for you and realize that
  • 00:08:13
    everyone is unique in terms of how low
  • 00:08:16
    they can comfortably go someone else's
  • 00:08:18
    eight percent might be your 18 and
  • 00:08:21
    that's okay for women the realistic
  • 00:08:22
    range tends to be between 18 and 28 body
  • 00:08:25
    fat which looks something like this and
  • 00:08:27
    once again the bottom line is that if
  • 00:08:29
    you're trying to maintain a physique
  • 00:08:30
    that's leaner than your genetic body fat
  • 00:08:32
    set range it'll be very hard for you to
  • 00:08:34
    sustain even if you do everything else
  • 00:08:36
    right okay the second long-term strategy
  • 00:08:38
    is to leverage habits to make the diet
  • 00:08:40
    feel as easy as possible regardless of
  • 00:08:43
    how motivated you feel right now as you
  • 00:08:45
    watch this video eventually your
  • 00:08:47
    motivation will dip back down when that
  • 00:08:49
    happens and it will happen if you
  • 00:08:51
    haven't built the right habits you'll
  • 00:08:53
    most likely start veering off track
  • 00:08:54
    however if you can operate on autopilot
  • 00:08:57
    you've got nothing to worry about when
  • 00:08:59
    this happens so I want to share a couple
  • 00:09:01
    of my favorite science-based habit
  • 00:09:02
    building techniques that you can use to
  • 00:09:04
    make your life a whole lot easier in
  • 00:09:06
    those later stages when most people slip
  • 00:09:08
    up the first habit building technique is
  • 00:09:09
    called Temptation bundling this is when
  • 00:09:11
    you pair an activity that you already
  • 00:09:13
    want to do with an activity that
  • 00:09:14
    supports your weight loss goal for
  • 00:09:16
    example I really enjoy watching true
  • 00:09:18
    crime video essays on YouTube this
  • 00:09:19
    Behavior comes naturally for me but I
  • 00:09:21
    don't love doing cardio and I'm often
  • 00:09:23
    tempted to skip it however if I link the
  • 00:09:25
    more enjoyable activity of watching
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    crime videos with the less enjoyable
  • 00:09:28
    activity of doing cardio a much less
  • 00:09:31
    tempted to skip the cardio some of my
  • 00:09:33
    bodybuilder friends do this by playing
  • 00:09:34
    video games while hitting their cardio
  • 00:09:36
    at home as another example if you're
  • 00:09:37
    trying to build the habit of meal
  • 00:09:39
    prepping on Sundays try saving your
  • 00:09:40
    favorite podcast for when it's time to
  • 00:09:42
    do your meal prep that way you'll make
  • 00:09:44
    that new Behavior more gratifying in the
  • 00:09:46
    moment my other habit building technique
  • 00:09:48
    is to align your everyday environment
  • 00:09:50
    with your goals for example if there's a
  • 00:09:52
    particular food that you consistently
  • 00:09:53
    overeat maybe leave it on the Shelf next
  • 00:09:55
    time you're grocery shopping or if
  • 00:09:57
    you're regularly stress eating at night
  • 00:09:58
    keep alternative stress relievers like
  • 00:10:00
    video games books and puzzles close by
  • 00:10:02
    so you can use them for stress relief
  • 00:10:04
    instead if you're missing gym time in
  • 00:10:06
    the morning because you scroll on your
  • 00:10:07
    phone before getting out of bed try
  • 00:10:08
    leaving your phone in a different room
  • 00:10:10
    or picking up an old school alarm clock
  • 00:10:12
    to get you up faster now if you do
  • 00:10:14
    everything that I've said in this video
  • 00:10:15
    so far or even most of what I've said
  • 00:10:17
    you will reach your goal you absolutely
  • 00:10:20
    will however that's not the end once
  • 00:10:22
    you've reached your goal you need a plan
  • 00:10:24
    for what to do next and this is the part
  • 00:10:26
    that almost everyone neglects so my
  • 00:10:28
    third and final strategy is to have a
  • 00:10:30
    smart post diet plan now there are two
  • 00:10:33
    very common mistakes that I see people
  • 00:10:34
    make after reaching their fat loss goal
  • 00:10:36
    the first and probably most common
  • 00:10:38
    mistake is when people just don't have
  • 00:10:40
    any post diet plan at all in this case
  • 00:10:42
    as motivation decreases they revert back
  • 00:10:44
    to their old eating habits and gradually
  • 00:10:46
    creep up up in wait until eventually
  • 00:10:48
    they're back to square one the solution
  • 00:10:50
    here is pretty simple you just need a
  • 00:10:52
    post diet plan we'll get to that in a
  • 00:10:54
    minute the second mistake which is more
  • 00:10:55
    common amongst the more sciencey Fitness
  • 00:10:57
    crowd is meticulous reverse dieting this
  • 00:11:00
    can be just as bad as the first mistake
  • 00:11:01
    if it drags out the diet unnecessarily
  • 00:11:03
    keeps you hungry for longer than you
  • 00:11:05
    need to be and leads to an eventual
  • 00:11:06
    breakdown of willpower now I'm planning
  • 00:11:08
    to cover reverse dieting in detail in a
  • 00:11:10
    future video but for now reverse dieting
  • 00:11:12
    is when you gradually increase your
  • 00:11:13
    calories from your deficit intake up to
  • 00:11:16
    your maintenance intake over the course
  • 00:11:17
    of several weeks or months and even
  • 00:11:19
    though it's quite popular I don't
  • 00:11:21
    actually recommend it as part of a post
  • 00:11:22
    diet plan instead I recommend going to
  • 00:11:24
    your new maintenance calories right away
  • 00:11:26
    if you no longer have the goal of losing
  • 00:11:28
    weight why be in a caloric deficit if
  • 00:11:30
    you're not cutting anymore you should
  • 00:11:32
    get to maintenance and get on with your
  • 00:11:34
    new goal of maintaining now finding your
  • 00:11:36
    new maintenance calories at the end of a
  • 00:11:37
    diet can take a bit of trial and error
  • 00:11:39
    but for the most part should be
  • 00:11:40
    something around 200 to 600 calories
  • 00:11:42
    above what you were eating at the end of
  • 00:11:45
    your cut so let's say you're eating 2000
  • 00:11:46
    calories by the end of your diet the
  • 00:11:49
    very next day you should boost your
  • 00:11:50
    calories up to 2 200 to 2 600 calories
  • 00:11:53
    probably closer to 2600 if you didn't
  • 00:11:55
    crash diet from there you should aim to
  • 00:11:57
    more gradually increase your calories
  • 00:11:59
    until you get them as high as possible
  • 00:12:01
    while still maintaining your body weight
  • 00:12:03
    on average so let's say your cut is over
  • 00:12:05
    and you go ahead and bump your calories
  • 00:12:06
    up to your new maintenance intake of
  • 00:12:08
    2600 calories that's a great start but
  • 00:12:10
    it doesn't mean that 2600 calories is
  • 00:12:12
    now a fixed maintenance for you you
  • 00:12:14
    should instead think of your maintenance
  • 00:12:15
    as a dynamic range meaning you might be
  • 00:12:17
    able to maintain your weight by eating
  • 00:12:19
    anything from 2600 to 3 000 calories so
  • 00:12:22
    over time you should try to increase
  • 00:12:23
    your calories toward the top end of your
  • 00:12:26
    maintenance calorie range this process
  • 00:12:28
    doesn't need to be long and dragged out
  • 00:12:30
    either simply monitor your average
  • 00:12:31
    weight trend from week to week and if
  • 00:12:33
    you're still more or less maintaining it
  • 00:12:35
    may be time to add some calories and the
  • 00:12:37
    reason this is a good idea isn't because
  • 00:12:38
    it's a special trick for boosting your
  • 00:12:40
    metabolism but rather because if you can
  • 00:12:42
    eat more food you'll feel less
  • 00:12:44
    restricted which will make it easier for
  • 00:12:46
    you to maintain your
  • 00:12:47
    more food also improves training
  • 00:12:49
    performance which is always a good thing
  • 00:12:50
    especially if you're looking to enter a
  • 00:12:52
    lean gaining phase after your cut of
  • 00:12:54
    course if you don't like to track
  • 00:12:55
    calories you should still continue to
  • 00:12:57
    track your body weight once your cut is
  • 00:12:58
    over regular weighing has been
  • 00:13:00
    associated with better long-term weight
  • 00:13:01
    maintenance in the scientific literature
  • 00:13:03
    and that behavior alone will help keep
  • 00:13:05
    you accountable to your new goal of
  • 00:13:07
    maintaining of course this doesn't mean
  • 00:13:08
    you need to weigh yourself every single
  • 00:13:10
    day but I usually do recommend weighing
  • 00:13:11
    yourself at least two or three days a
  • 00:13:13
    week during a maintenance phase as long
  • 00:13:15
    as doing so doesn't give you any
  • 00:13:16
    emotional stress now before we wrap it
  • 00:13:18
    up I'd like to take a minute to
  • 00:13:19
    recommend the macro Factor app is yet
  • 00:13:21
    another tool that you can use to help
  • 00:13:22
    you reach your fat loss goals I'm a part
  • 00:13:24
    owner of the app and I've been involved
  • 00:13:26
    in the app's development since day one
  • 00:13:28
    and I truly believe it's the best
  • 00:13:29
    nutrition app on the market first of all
  • 00:13:31
    unlike most diet apps it isn't just a
  • 00:13:33
    food logger it's quite literally a
  • 00:13:35
    nutrition coach that uses science-based
  • 00:13:37
    algorithms to detect changes in your
  • 00:13:39
    metabolism and make adjustments to your
  • 00:13:41
    food intake based on your individual
  • 00:13:42
    weekly check-ins this is insanely
  • 00:13:45
    helpful for accountability also unlike
  • 00:13:47
    most apps macro Factor was designed with
  • 00:13:49
    both weight loss and weight maintenance
  • 00:13:51
    in mind in fact after you've reached
  • 00:13:53
    your weight loss goal there's something
  • 00:13:54
    called Dynamic maintenance mode that'll
  • 00:13:56
    help you keep your weight within plus or
  • 00:13:58
    minus two pounds of your end weight this
  • 00:14:00
    is a huge feature that I haven't seen
  • 00:14:02
    any other diet apps use it also has the
  • 00:14:04
    fastest food logger in existence which
  • 00:14:06
    means tracking really shouldn't feel
  • 00:14:07
    like a chore once you give it a few days
  • 00:14:09
    to get the hang of it and then unlike
  • 00:14:11
    any other app I'm aware of it also
  • 00:14:12
    doesn't punish you if you miss a day
  • 00:14:14
    here and there so you can be more chill
  • 00:14:16
    about your diet overall so if this
  • 00:14:18
    sounds like something you'd like to try
  • 00:14:18
    out for yourself you can get a free
  • 00:14:20
    two-week trial of macrofactor at the
  • 00:14:22
    first link in the description box below
  • 00:14:23
    there's also a very active Facebook
  • 00:14:24
    group and subreddit that I keep an eye
  • 00:14:26
    on where you can ask questions or post
  • 00:14:28
    updates I find these communities are
  • 00:14:29
    really helpful for accountability so if
  • 00:14:31
    you do sign up make sure you get in
  • 00:14:32
    there as well alright that's it for this
  • 00:14:33
    one guys thank you so much for watching
  • 00:14:34
    don't forget to leave me a thumbs up if
  • 00:14:36
    you enjoyed the video subscribe if you
  • 00:14:37
    haven't already and I'll see you guys
  • 00:14:39
    all here in the next one
标签
  • fat loss
  • caloric deficit
  • diet strategies
  • weight maintenance
  • metabolic adaptation
  • habit building
  • slow dieting
  • nutrition app