5 Things to Know Before Trying to Lose Weight

5 Things to Know Before Trying to Lose Weight


But making an actual weight loss plan isn’t
simply eating less and moving more, no matter what some basic personal trainer might tell
you. Weight loss is undoubtedly the most popular
fitness goal of all time. Yes, calories do matter and the foundation
for losing weight is to eat fewer calories while burning more. But the approach on achieving this is what
matters most. And subtle differences in your approach can
be what separates success from failure. To help with this, let’s break down five
key weight loss points that you should know before you do anything. The first thing to get down before anything
else is to have the mindset of changing habits. Pretty straightforward, you gotta make new
habits rather than just simply looking for an end-point. Lifestyle changes baby, that’s what you
need. Thing is, the first step to weight loss is
to reach your actual weight goal. But what’s more important is what you do
next to maintain it. What this ultimately boils down to is creating
habits. Regularly moderate your foods. Create more of a habit for whole foods, but
you can also have the occasional treat. That’s the beauty of habitual moderation. Feel inclined to reach for some of your favorite
sweets every now and then but with a solid dose of mindfulness. And of course, keep those calories in mind. And if you’re not already, make exercise
a regular part of your day. Of all habits, being regularly active can
be the x factor. Again, habits, not short-term changes. Number 2, your weight will fluctuate and that’s
okay. This is where things really mess people up. All the fancy media and advertisements would
have you thinking that you’re successful only if you continuously lose weight. Reality says, that’s hardly the case. In the beginning, yes, you will sustain weight
loss quite linearly. But that’s to be expected. Much of early loss comes from fat, yes, but
also a little thing we call water weight. More so if your diet is low on carbs and salt,
two elements that retain water in your body. Once this water reduction stops, however,
weight loss might stop with it. Worse yet, you might see it go up. This is normal. Fluctuations can happen by simply ingesting
more salt or carbs one day or you just simply ate a little bit too much. Or you’re weighing yourself at different
times of the day. Very small changes, whether that’s an increase
or decrease, will happen. Again, it’s normal. The best advice I could give here is to not
put too much emphasis on these small changes. Instead, look for trends. If weight generally trends down over time,
then you’re good to go. And one more thing to look at is WHEN to weigh
yourself. Do it at the same time each day. Usually first thing in the morning after going
to the bathroom is a good idea. Number three, no stranger to my usual advice,
but you probably want to GET MORE PROTEIN. Yep, nothing different here. As I’ve stressed before, protein does a
body good. And knowing its benefits before you start
meal prepping is a sure-fire why of boosting your weight loss. The benefits? Well one, as I’ve mentioned many times,
it can help you burn more calories. Thermic effect of food, aka the calories it
takes to process protein, is roughly 30% of its calorie content versus 5 to 15% for carbs
and fats. Two, protein has a strong satiating and satiety
effect. It gets you feeling full quicker and also
keeps you full longer. In other words, you eat fewer calories. And three, of course, protein helps preserve
your muscles and better yet, if you’re a beginner, can help you build muscle as you
lose weight. Get your protein. Number 4, cardio is cool but you might want
to tack on resistance training as well. I’m kinda glad that this point that is starting
to become more mainstream. Previously, whenever exercise and weight loss
are uttered in the same sentence, the first thing to come to mind is cardio. Don’t get me wrong, cardio’s dope. Of all exercises, cardio, be it steady-state
or high intensity intervals, will burn the most calories. But there’s a risk. A risk of losing muscle mass if you ONLY do
cardio. Luckily, resistance training, be it calisthenics
or lifting weights, can help preserve your muscles. Not only that, doing cardio and resistance
training can actually lead to MORE fat loss while keeping your muscles intact. Hell, for beginners, you might even ADD muscle
while losing fat at the same time. Best of both worlds! Needless to say, make sure you are resistance
training. If you need help figuring that out, then please
join our PictureFit community discord and we’ll be sure to get you the help you need. And now, number 5, as you embark on your weight
goal, you should start with knowing that it takes a long time to see meaningful results. One of the worst things, in my opinion, to
have captivated a lot of today’s mindset is the desire for immediate satisfaction. Lose weight as FAST as you can. And if you don’t lose weight fast enough,
then you’ve failed. But it’s a crazy mind set if you think about. It takes years and years to accumulate all
that extra weight. How does it make sense then to think it will
only take a few months or even weeks to reverse it? Patience. Long-term rewards over short-term satisfaction. This goes for your food and exercise decisions
as well. Little bit less here and there can make huge
difference. You can lose an extra pound a month just by
drinking only half a can of soda a day rather than the whole thing. Better yet, lose even more by replacing your
soda with water. But to circle back, weight loss will take
time. Healthy and safe rates of loss is about a
half to a pound of weight lost per week, or about 10% of your current bodyweight in 6
months. So, let’s stop thinking of “lose a pound
a day” silliness you might have read on the internet. It’s simply not worth it. Patience, my friend. Apply all the previous steps and you should
be good to go. I hope these five points will be useful for
you before you start. If you started already, that’s fine, you
should still apply these if you haven’t already. If you enjoyed this video, please give it
a weighty thumbs up and share it with your patience-loving friends. As always, thank you for watching and GET
YOUR PROTEIN!

85 thoughts on “5 Things to Know Before Trying to Lose Weight

  1. Another piece of advice that you might find useful is to lift weights in general. Your metabolism will increase significantly it will improve your ability to lose fat.

  2. Awesome video! Thank you so much for making this. Your videos always inspire me to keep posting on my channel.

  3. Picture fit thank you for all the advices, they definetly helped me a lot in my body transformation progress. 💪💪😍

  4. Losing weight is easy in theory but hard to stick to in practice!
    Anyways smash it guys, it's so worth it. Wish all of you good look with it and a wonderful year 2020!🙏

  5. I lost 11.6 pounds in two and a half weeks now and I use to be 215 now I’m 203.4 and half of that weight is water cuz I be drinking 10 cups of water a day

  6. 3 years ago i was overweight 99kg after 1 year i lost 33kg but after 2 year i gained 20 kg because i ended up eating so much… and now im planing to lose again and try to maintain my weight

  7. Does this advice apply to women and men? I see women trying avoid protein and to drop as much BF as possible but I heard that low BF for women is much more dangerous than for men.

  8. So that's how I am supposed to get more that 144lbs, with the help of water weight, but without fat gain. This video is good for weight gain as well!

  9. I stopped eating any soft of sugary foods and started doing resistance training and cardio. Is it okay to stop eating dinner to create a bigger calorie deficit?

  10. I remember 2 years ago when I watch your other losing weight video. I got Inspire and I lost about 70 pound, However I got to skinny……. good news after 2 years I know not too skinny anymore.

  11. For those needing motivation, I started out at 122kg and decided to switch my life up on 3 December 2019… I quit sugar and foods above 50g of carbs and a month and a half later I'm weighing 110kgs. Using Keto and Intermittent Fasting is the best way to lose weight sustainably… I don't exercise that much because the diet is most important part. Trust me, quit refined sugars and high carb foods, eat only when hungry using IF and you will get results in a month maximum.

  12. If I've had too many carbs or salt I can usually tell by looking at myself in the mirror. The mirror never lies 😁

    Thanks for the video shapely one.
    Stay blessed 🙏

  13. Got my T-shirt from the shop, but Since I need to pay more for import tax, and handeling than for the shirt and, and transport to denmark. Then I might buy a new T-shirts, since no matter the mount, it is the same extra costs for me.

    I love your work, and you are the first YouTuber I have supported. 👍

  14. I stick to a caloric maintenance, make sure I eat 1g protein per lb of body weight and if I got 400 calories leftover I’m getting myself some junk food.

  15. It's also sometimes very personal. For instance, I was told that I had a hormone balance that made my weight stick, and needed to work on hormones, especially reducing stress hormones to lose weight. Just taking walks every day can get you far, as well as making sure you have quality sleep.

  16. Going to gym for 40-50 minutes I’d burn max, 600 cals, the whole burn more than you eat is a lot harder than you think. Eating a low 2,000 cal per day and saying you gotta burn more than 2,000 is not achievable

  17. Can you make a video about the benefits of using salt before working out? Also the difference between himalayan salt and regular salt?

  18. I'd say there's only one thing you should know. If you need to lose weight (so like 60-70% of the population) don't approach it like a chore. As in once you lose your desired weight…. you're done, and can go back to your regular shit habits. Approach it as a major lifestyle change…. LIFEstyle… as in for life… and go about it slowly and you will be incredibly successful. Every fool out there knows exactly how to lose weight. If you don't there's this little thing called the internet. Learn. IMO, get your eating right first and foremost. Don't even think about going to the fun until you get your calorie intake and macro split right and you are staying consistent with your new, proper eating habits. Focus on proper eating for 3-4 months. THEN… go to the gym. Again this is a LIFEstyle change. No need to rush into it and drastically change your eating habits instantly on top of going to the gym for an hour most days. You'll burn yourself out before you even get going, and it's why most people fail. I highly recommend getting your eating down pat first because once you get the calories and macros right and stick to that nutrition plan for only a couple of weeks you'll already start feeling better. After a few months you'll be feeling A LOT better and have more energy… making you ready to hit the gym. Then once you get past the first 2-3 weeks if the DOMs phase you'll likely start seeing noticeable gains within that first month…. and then going to the gym just becomes a fun addiction. It. Is. wonderful. I kick myself for falling out of shape after I blew out my knee in 2009 and made excuses until 2018 as to why I couldn't/ didn't want to workout…. or eat right. I've never felt better than I have these last 2 years….. why the fuck didn't I get my shit together sooner. The feeling you'll get makes it all more than worth the effort. Looking good and adding muscle is just a happy side effect IMO. If I had to choose to either be my current 205 lbs and "jacked" but feel like shit, or feel like I do but be normal looking at, say 170 lbs, I'd take looking normal at 170 lbs all day. But being 200-205 lbs with about 14% BF….. it's the best of both worlds. Adding strength is more fun to me than gaining size…. the gaining size has just been, again, a happy side effect of my powerlifting. Granted I have lifting experience prior to said knee injury from a decade+ ago, but going from 155 bench, 225 squat, and 255 deadlift to 275 bench, 375 squat, and 425 deadlift in just about one year of lifting and shocking my muscles back into their former shape has been a blast. Noob(ish) gains are real. 2020 goal is to hit 315 on bench, 405 on squat, and least 495 on deadlift…. 500+ would be great too…. 495 just means 5 plates each side. Adding 45 lb plates to your lifts is so damn rewarding.

    Bottom line…. get your eating right first and foremost. Any schmuck can go, and make a habit if going, to the gym to pick up heavy things and put them down. Eating right is crucial though. You'll feel like a million bucks if you do though. Is it hard? I guess. It's no harder than any other lifestyle change though IMO. If you've quit drinking or quit smoking you can change your eating habits. ESPECIALLY if you quit smoking already. I quit smoking 5 years ago and I'd say that was way more difficult than changing my eating habits. Not even close. If you haven't done either of those…. or don't need too…. I'd say it is no more difficult of a lifestyle change than the change was when you had your first kid. If you don't smoke, drink, or have kids…… congrats…. this might be the biggest and hardest lifestyle change you've ever undergone then, Haha. It's not that bad. Have willpower and determination. Remember, only person you're letting down when you have cheat meals is yourself. You'll feel like shit too afterwards and feel like you gained 5 lbs right then and there. You didn't, but limit if not outright avoid cheat meals/days. You're just going to feel guilty as fuck afterwards and be down on yoursel. Don't be. Shit happens. Avoid situations that lead to cheat meals next time. Don't beat yourself up if you fuck up your meals once in a while…. just try and make that a great while.

  19. One thing you should focus more on is the concepts of activity and satiety. Satiety is achieved via eating lots of fibre and protein. More importantly, these need to be low calorie dense foods.
    Activity like doing chores, taking the stairs etc help to burn more calories without taking a huge toll on your body.

  20. Im doing kickbox with calistatics (idk how u spell) for a year. My body changed but, i cant lose belly fat. Crunches etc dont work. I have toned legs, okay arms but belly wont go. Im a woman btw. What do u suggest?

  21. Its so easy for guys to lose weight and gain muscle. But for women belly fat wont go even if everything else is thin and muscled. Im gettin crazy.

  22. Weight loss is simple. Ive been eating absolutely anything I want, and exercising every single day for the past roughly 150 days and I’ve lost about 35lbs so far. I do supplement protein as well but aside from that I ignore my macros for the most part. If it’s food that I love then I will eat it, I just make sure to track my calories and my protein intake and ensure I workout every day and boom. Weight loss. The biggest change for me personally was just getting rid of the idea of losing weight “fast” like I have in the past. I’ve done Keto and other diets like more strict version of Calories In/ Calories out that give faster results in much less time BUT I could never sustain it… so as soon as I fell I would gain it all back and hate myself. And THATS the biggest issue with just about every diet. We are all so focused on results that we forget to ENJOY the journey of losing weight. Diets don’t have to make you miserable and exercise is actually a ton of fun if you stick it out for long enough. This weight loss journey of mine has been amazing and I can guarantee I’ll never stop because in reality, not much has changed in terms of diet other than moderation and exercise. I wish the best of luck to all of my fellow human beings who wanna partake in weight loss. It’s the greatest feeling in the world, and it’s a lot of fun if you build the diet around YOU and not someone’s “get skinny fast” plan.

  23. picfit discord channel has a lot of dope people who helps a lot the problem is that he also has a moderator who thinks hes always right and curses other peoples idea :/

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