Two girls. Same starting weight. Same age. Same goal: lose 10kg of fat in 12 weeks. But the results?
Completely different.
In this video, we break down their full weight loss journey — the good decisions that accelerated fat loss, and the worst mistakes that slowed progress. From diet plans, workout routines, and metabolism-boosting tips, to what actually worked vs. what was just hype, you’ll see how small changes made a BIG difference.
✨ Whether you’re just starting out or looking to break through a plateau, this is your beginners guide to fitness and fat loss with science-backed insights and real transformation.
ily,
claire
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Alternative Titles ⊹₊⟡⋆
How to ACTUALLY Lose 10KGS in 12 WEEKS & Keep it OFF based on SCIENCE
How to ACTUALLY Lose 10KGS in 12 WEEKS & Keep it OFF [100% No-Yo-Yo]
The Process of Removing 10KG of Fat in 12 WEEKS
The Process of Removing 10KG of Fat in 12 WEEKS [100% No-Yo-Yo]
The Process of Removing 10KG of Fat in 12 WEEKS | Diet & Workout Routine
How to ACTUALLY Lose 10KGS in 12 WEEKS & Keep it OFF | Science-Based Diet & Workout Routine
How to ACTUALLY Lose 10KGS in 12 WEEKS & Keep it OFF [100% No-Yo-Yo Diet & Workout Routine]
How to ACTUALLY Lose 10KGS in 12 WEEKS & Keep it OFF | Diet & Workout Tips
How I FINALLY Got Lean- Beginner’s Guide to Fat Loss & and Dieting [-10kgs]
61kg→56kg→51kg! The Process of Removing Fat
Disclaimer:
This is solely based on my own experience and what personally worked for me and is not the only way to lose weight. I am not a dietician and am in no way giving professional advice! thanks for watching xoxo
but is this your sign to go play your favorite sport with friends again and eat more protein…i guess that’s what this is….love love 💗💖
Note: this video is not sponsored, obviously.
CURRENT YT FRIEND COUNT: 127000
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Hey Fam! First off, THANK YOU for all the love on this video!
I want to quickly clarify something important:
I mentioned that your body "holds onto fat more" when you eat too little for too long. I may have oversimplified things a bit.
Here’s the real deal:
When you're in a Prolonged Calorie Deficit, Your body adapts to use less energy
1. Since you weigh less, your maintenance calories naturally go down.
2. After a severe diet, your body eventually starts breaking down both fat and muscle tissue.
Losing muscle also slows down your metabolism (and rebuilding it takes serious time and effort).
3. Hormonal changes occur: you get hungrier & feel less full..
👉 This is called Metabolic Adaptation, and it's why weight loss plateaus.
So make sure you guys:
1. Aim for about a 20–25% calorie deficit (roughly 500–750 calories/day is ideal)
Very large deficits (>1,000 calories/day) increase the risk of muscle loss and slow down your metabolism, making fat loss harder to sustain.
2. To avoid muscle loss, make sure you're eating enough protein (ideally 1.6g+ per kg of body weight) and doing strength training.
3. To clarify the Reverse Dieting:
Metabolic adaptation works both ways.
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 & the adaptation isn't immediate – it can take time)
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
a. reduce the risk of muscle loss
b. gives you a mental break from dieting
by helping you restore hormone levels: leptin and thyroid hormones, which regulate metabolic rate, hunger, and satiety.
So this just makes the entire diet process more sustainable as long as you can use it in a disciplined way.
Everyone’s different (genetics, muscle mass, activity levels), so listen to your body!
Having more muscles is the key to this process. This is why strength training & eating your proteins is so important during both deficit and surplus phases.
Hope this helps! Always learning and sharing what I learn with y'all! 💪
My mom is a licensed fitness instructor and the one biggest rule she taught me:
EVERYONE IS DIFFERENT
Everyone needs a different workout routine, diet, lifestyle, habits to get to where they need to be. And if you are a lil chubby but you know inside your body is healthy than that’s all that matters!
what is an angel when she loses her wings?
Imma try this, I need to be more toned in 20 days for a trip, wish me luckkk
If that is true, why idol kpop especially the girl eat a little bit of food🤔
Same weight, same age, same goal and completely different results is the best way to show that the small daily choices are what decide it. The hard part is seeing those choices while you're making them. That's what we built Kunaz for: snap a photo or scan a barcode and you see calories and protein for the day, and fat loss and lean mass are tracked separately on a goal chart, so you know if the scale is dropping for the right reason. It also estimates when you'll reach your goal at your current pace. Workouts, water and sleep are in the same 8 in 1 app, free to download.
Nice
Can anyone help me 😭 I am trying to lose my fat. I do diet, exercise but my fat are not reducing. I was 60 kg Now I am 57.500 kg but can't lose anymore( diet, workout not Working) . My goal is 53 kg. 😭 end of the year.
انتبهوا من الموسيقا ومن نشر صور صور النساء الله يهديكم للإسلام
I must admitted it that my body has talent to storage fats even from air I inhale 😅
What if you can't go gym and can't do strength training?? I mean I want to do strength training but I can't go to gym
I am becoming Samantha 🤧🤧… I mean, I’m literally doing everything, and still my belly is the same wobbly thing 😭 It shrinks in the morning and then starts bloating like a balloon from afternoon till night. Now I’m seriously tired… like WHAT AM I SUPPOSED TO DO WITH THISSS 😭😭😭
hard to fucking diet when my parents force me to eat 3 meals a day,, they think i'm gonna drop dead because i'm "underweight"
hi!! I'm young so i only eat whatever my mum cooks, what should i do?
I am 5'3 and 62 KG
I feel normal, I feel like I could lose 2 kg maybe, but if more than that I would become too weak.
. I think the biggest takeaway is that progress isn’t just about eating less and working out more. Sleep, recovery, stress, and how your body responds to training can make a big difference too.
Hi guys , can u please follow me 💕
Girlllll your voice is so cute ❤
DEFINETELY GONNA TRY THISSS NOW IM CRYING LOL THANKSSSSSS
😭😭
This is the only video you need i sweae
If u click someone's reply comment to the comment itself the comment will shorten
This is so true, I'm quite a picky eater so I don't eat that much, so I'm skinny fat, skinny but big belly. 156cm 54kg, even in highschool I saw 47kg, still big on the stomach belly fat lol
good to know im doing everything wrong
Samantha is me🥰🙏
Hey please reply my comment what about teenagers how should we lose fat
I started dieting in this year March, and I was 60kg. But after I eating less than 📉1300kcal/day until now I'm 50kg, but just like this video said <the Math stopped> So now I really struggled with reverse diet, I keep finding the truth (Should I eat more？What should be done if the limits are exceeded?）So today I decided to eat more, after watching this video. Hope that I could accomplish this arduous task🔥!!!
REVERSE DIET 📈
77
Samantha my relatable queen T_T
I'm 75😅I'm trying to reach 51kg. I removed all the sweets and greasy foods
Btw samantha make me remember of business proposal
Make me feel motivated 💪🏻😉 guys I'm on 500 calories deficit but my normal intake is 1200 calories and i think i shouldn't make it less than 1200 so iam gonna increase my exersise level 🎚️ so 500 calories deficit a hour for exercise daily one like 1 burpee
You lost 10kg in total weight, not 10kg of fat. Those are completely different 2 things!
I was reverse dieting for 2 years. Exercised 3-4 times strength training a week. Two years fast forward plus 20 kg on top of what I weighed 😂 I ate too much! Don’t repeat my mistake! Eating a lot will make you fat! Not skinny!
Rachel and samatha huh..😂
what if i don’t feel hungry except when i wake up but i still don’t lose weight
Hi. Im samantha.
Thank goodness Rachel finally stopped hoarding secrets. Now she can sleep even better at night 😂
Ai script stolen videos bs video. Not trusting anything produced by Ai ever