The Process of Removing 10KG of Fat in 12 WEEKS | Science-Based Diet & Workout Routine

Comments · 1.2K

• CL

  @ClaireEmm · 1 year ago · pinned

  Hey Fam! First off, THANK YOU for all the love on this video! <br> <br>I want to quickly clarify something important:<br> <br>I mentioned that your body &quot;holds onto fat more&quot; when you eat too little for too long. I may have oversimplified things a bit. <br> <br>Here’s the real deal: <br> <br>When you&apos;re in a Prolonged Calorie Deficit, Your body adapts &nbsp;to use less energy <br><br>1. Since you weigh less, your maintenance calories naturally go down. <br>2. After a severe diet, your body eventually starts breaking down both fat and muscle tissue. <br> &nbsp; &nbsp; Losing muscle also slows down your metabolism (and rebuilding it takes serious time and effort).<br>3. Hormonal changes occur: you get hungrier &amp; feel less full..<br><br> <br>👉 This is called Metabolic Adaptation, and it&apos;s why weight loss plateaus. <br><br><br>So make sure you guys: <br> <br>1. Aim for about a 20–25% calorie deficit (roughly 500–750 calories/day is ideal) <br><br>Very large deficits (&gt;1,000 calories/day) increase the risk of muscle loss and slow down your metabolism, making fat loss harder to sustain. <br> <br>2. To avoid muscle loss, make sure you&apos;re eating enough protein (ideally 1.6g+ per kg of body weight) and doing strength training. <br> <br>3. To clarify the Reverse Dieting: <br> <br>Metabolic adaptation works both ways. <br> <br>When you increase your calories after a period of restriction, your metabolism can adapt upward as well (The increase should be somewhat gradual to avoid excessive fat gain &amp; the adaptation isn&apos;t immediate - it can take time) <br><br>So periodic refeeds (1–2 days per week at maintenance calories, often with higher carbs) and Diet breaks (1–2 weeks at maintenance calories after several weeks of deficit) help you<br><br>a. reduce the risk of muscle loss<br>b. gives you a mental break from dieting <br><br>by helping you restore hormone levels: leptin and thyroid hormones, which regulate metabolic rate, hunger, and satiety. <br> <br>So this just makes the entire diet process more sustainable as long as you can use it in a disciplined way. <br> <br>Everyone’s different (genetics, muscle mass, activity levels), so listen to your body! <br> <br>Having more muscles is the key to this process. This is why strength training &amp; eating your proteins is so important during both deficit and surplus phases.<br><br>Hope this helps! Always learning and sharing what I learn with y&apos;all! 💪

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• FE

  @feeyayen · 1 year ago

  tips: <br>- take things slow<br>- eat less and exercise<br>- portion control<br>- intermittent fasting<br>- reverse dieting, eating more to lose fats <br>- walking after meals<br>- strength training 3 to 4 times a week<br>- no caffeine by 4pm, wake up at 6 am, sleep at 10pm (8 hours sleep)<br>- 3 to 4 times a week walking<br>- drink water before eating<br>- home cooked healthy meals<br>- one to two days eating favorite foods

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• FO

  @forever_delulu.stay101 · 1 year ago

  HER: talking about how sleep is needed to lose weight.<br>ME: watching this at midnight...

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• DA

  @Danielle3456zt · 11 months ago (edited)

  Guys I made it!!😻 I was 60kg now 51.6kg.Lemme tell some important tips! So,an youtuber suggested an eating style first fiber then protein then carbs and fats.After eating,walk for atleast 10 min,drink vinegar after 20 min(a teaspoon with lukewarm water,use a straw to protect ur enamel and rinse after drinking it).And you can workout after 1 hour 20 min,you shouldn&apos;t workout directly after eating.Also drinking green tea first in the morning boosts our metabolism,u shouldn&apos;t workout(intense ones) directly after waking up ,you can just do some simple stretches,yoga, walking or even light cardio but NEVER intense workouts,eg-hitt.Hope this helps!

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• EX

  @expectoopaaatronumm · 1 year ago

  wait whattt.. Samantha and Rachel??💀😭

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• GR

  @granger022 · 1 year ago

  I was 66 kgs last year one yr later i am 51kg. Start of 2024 i did the diet and more workout method but i was so cranky and had zero energy to do my daily works. But 3 months later i started to eat like what i used to but i started drinking 500ml of water when i wake up and by the end of the day i drunk atleast 2.5L and i started Strength workout for 5 days and &nbsp;for Saturday and Sunday full rest. I started to get more sunlight and nature time for me. My goal on Jan 1 2024 was to loose weight and fat by 22nd Nov (my birthday) i worked and lost 12kg through a slow and steady process. Now i am 51kgs. SO IN MY EXPERIENCE, DON&apos;T PRESSURE YOUR BODY TO DO HARD THINGS. LOVE IT, CARE FOR IT AND NURTURE IT. KEEP IT SIMPLE AND HEALTHY....

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• DA

  @dane5171 · 1 year ago

  This is the first time a weight loss video actually made me feel motivated and not dreadful. Thank you so much!!!

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• FL

  @FluffyKuma7_7 · 1 year ago

  Hi, I’m Samantha

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• US

  @user-ve4lq1mq8p · 1 year ago

  we need this kind of videos more not like others extreme diet and workouts😭.<br>I have done this all madness extreme diets and workout and ended up like Samantha but now I understand all I need is balance.

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• N4

  @N4ylani · 1 year ago (edited)

  EXUSCE ME??? <br>Literally my entire life has been a lie.. I been in a calorie deficit for months now and I&apos;m just now getting the information that apparently you can be on a deficit for so long FAT IS STORED??! <br>You&apos;re an actual ANGEL! Literally taking notes because WHAT!! 💔<br><br>My notes. ❤<br>Don&apos;t restrict yourself SO much, but be mindful and smart on what you choose. Eating more will keep you full longer, so eat balanced healthy meals and start strength training! <br>Strength training = faster metabolism = burning calories even when doing nothing! <br>Do the things you enjoy, and get daily movement for less room on mindless snacking! <br>SLEEP! SLEEP! SLEEP! Get your z&apos;s in! <br>Allow yourself a day or two for your cravings, basically the 80/20 percent rule &lt;3!

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• RA

  @Rayaisofficial · 1 year ago

  Are you kidding me?? This is the best entertaining and fact based video i have ever seen . Please bring more content , after going through so many yo yo diet and starving process , i Decide to become Muscle Mommy for Good.

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• DA

  @daveeen120o · 6 months ago

  I dropped 30lbs in 2 months by following meal plan for weight loss from Dietornia which makes me staying in caloric deficit. I also add gym workouts 3x per week and thats it!

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