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References:
Biggest Loser Study:
Weight Loss Maintenance Paper:
Self-Monitoring Weight:
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Written by Jeff Nippard
Filmed by Matt Dziadecki (
Edited by Jeff Nippard
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Music by Epidemic Sound:
Siny – Straight Out The Basement
Music by Bankrupt Beats:
Music from Uppbeat (free for Creators!):
Music from Uppbeat (free for Creators!):
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In this video, I cover three important strategies on making long term fat loss more sustainable. These science-based tips will ensure that you don’t just lose fat, but you are also able to successfully maintain your new weight.
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Quick update on me: Since I started my fat loss journey, I'm down 24 lbs (11kg). All throughout my diet, I used a flexible approach to nutrition (tracking protein and calories only) and put all of the strategies outlined in this video to work. I also have to give credit to the MacroFactor App, which I used to determine and update my calories and macros based on changes to my metabolism over time. Full disclosure: I'm a part owner of the app, so I may have some bias, but I truly believe it's the best nutrition app on the market. Unlike most apps, it isn't just a food logger. It’s a science-based nutrition coach that uses algorithms to detect changes in your metabolism and make adjustments to your food intake based on your individual weekly check ins. It also has a "dynamic maintenance mode" that will adjust your diet to ensure that you stay within +/-2 lbs of your goal weight once you reach it! Most diet apps merely focus on weight loss and don't set you up for success after you've reached it. MacroFactor is truly unique in this regard. If you'd like to try it for yourself, here is a free 2-week trial: http://bit.ly/jeffmacrofactor. By downloading it, you help support me in the process, so thank you!! Hope your guys' week gets off to a solid start! Peace!
12:23 isn’t this reverse dieting?
In essence, all I need to do is reduce my food intake, consume fewer calories, and engage in daily physical exercise to lose weight and body fat.
How to reach 0% fat percentage
HI sir I will give topic to create more content
Should I Weigh Chicken beef fish row or Cooked?
How Many Carbs Does an Obese Man Need?
• Minimum vs. maximum daily carbohydrate intake
• Should someone with 42% body fat eat low carb?
I’m sorry for your loss brother… I hope you’re holding up okay ❤️🩹
Bro I’m 154, workout everyday and easily get 10k steps. My maintenance is no where even near the lowest x14 multiplayer. I’m gaining weight FAST at 1750 cals. I’m only maintaining around 1350
Awesome video to come back once in a while to refresh concepts and knowledge
It says 4,480 using X16 brother I only eat between 1900-2500 never more then that
He looks so hot at 22 😭
i eat 1800 kcal at 6’2 and im still at like 15% bff
Hey there
Has anybody got any tips how to not overeat on specific foods if you live with people who buy them all the time? Has anybody found a solution to this? And no I cannot ask them not to buy it
Eat more veggies
I kind of did crash diet how do I get back on track after loosing the weight pls help
I have watched this video a lot of times, and each time Jeff mentions Stephanie, and we get to see a small peek into their wholesome moments, I never thought that one day I would watch this video again and Stephanie would no longer be with us, which makes me feel sad.
I thought it was 0.5g of protein per 1lb of weight or ~1g per 1kilo. how on earth is it possible to eat 200+ grams of protein every single day, while still having a balanced diet, and stay in a caloric deficit? I only eat 1 meal a day on average and it is not possible for me to eat 200g of protein every day unless I just eat a slab of beef and protein shakes til I develop scurvy
9:34 that’s me lol when I hit the 101,000 steps the day before xmas 2024
My biggest mover.. Roxelirum Ultra.. as a 31 man this is the only thing… that has helped, lost over 50. Erections are strong like a rock, size improvement down there.. even did blood work for my testosterone. Its through the roof! So yeah, increasing testosterone can get you leaner
I gained 10 lbs watching this video
22 is really sexy.
Very nice video !
whyd you flip me off man im just trying to stay lean 1:11
eat clen and tren hard
I love jeff
I have about 14% body fat but it feels like everything is in my belly. It's floppy and sticks out, as if it's out of proportion compares to the rest of my body. How do I deal with that?
I have no idea what he said pls explain in the comments
so basically if i’m bodybuilding, i should eat .8 grams per lb of body weight and then workout enough to be on a 500 deficit at the same time to get lean?