Not everyone should lose weight the same way — and that’s the part nobody tells you. In this video, we break down the 3 different starting points for fat loss (from high body fat to “skinny fat”) and why your ideal deficit, training split, and calorie target completely changes depending on which one you’re in. From how much protein you actually need, to why the scale is lying to you, to the real difference between losing weight and getting lean — this is the beginners guide to fitness and fat loss that actually adjusts to YOU instead of giving one-size-fits-all advice.
✨ Whether you’re trying to lose belly fat, break a plateau, or just finally understand your metabolism, this is your science-backed roadmap for sustainable weight loss that doesn’t burn your muscle along with the fat.
ily,
claire
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Timestamps ⋆𐙚₊˚⊹♡
0:00 Why Your Starting Point Matters
0:37 The Non-Negotiables (No Matter Where You’re Starting)
1:53 Which One Are You? (This Changes Everything)
1:58 Category 1 | The Easiest Category to Lose Fat In
4:06 Category 2 | The In-Between Everyone Ignores
4:24 What Nobody Tells You About Getting Smaller
5:38 Category 3 | The Hardest Category to Lose Fat In (And Why It’s Not Fair)
6:13 Hard & Fast vs Slow & Steady — Pick Your Struggle
6:26 How Often You Should Really Be Training
6:45 Why Cardio Alone Is Sabotaging You
7:00 How You Should & Shouldn’t Measure Progress
7:33 How Much Protein is a LOT of Protein?
Alternative Titles ⊹₊⟡⋆
Why Your Weight Loss Plan Isn’t Working (It’s Not What You Think)
The 3 Body Types & The EXACT Deficit You Need for Each One
Skinny Fat vs Overweight vs Athletic: How to Lose Fat Based on YOUR Starting Point
Why You’re not Losing Fat In The Areas You Want and How to Fix It? [Science-Based Breakdown]
The Real Reason the Scale Isn’t Moving (It’s Not Failure)
Disclaimer:
This is solely based on my own experience and research 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
love love 💗💖
Note: this video is not sponsored, obviously.
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I love the description for skinny fat, it helps so much!
por que no nos muestra los gorditos que tenia
I'm going to do it, work out with weights, use my treadmill, eat healthier… Wish me luck!
I live in a Asian household and I can’t ask for diet food since im a kid so how do I do the food part
I really liked the point that one plan doesn’t work for everyone. Having a way to track your workouts, nutrition and progress can make it easier to see what actually works for your body. I have been exploring personalized fitness tools like AlterMe for this reason. Has anyone else found tracking helpful?
It’s not 1 gram per pound. The proper citing is 1 gram per kilogram, which agrees with your standard of 60-100 grams per person, as 1 gram per pound would have people consuming 132 g to 220 g of protein, which is WAY too much
i think this channel is so underrated because ive been following this channel for a long time now and it has actually helped me transform alot and taught me many things too, keep up, your vids are greattt!!!!
Ok,guys
I’ll cut out processed food,sugar,salt and fried food for 3 months
I’ll do daily workout( 90-120 minutes)
Drink 3L water
Sleep 8-9 hours
I hope I’ll reach like 14-18 percent fat( I gained after anorexia and followed binge eating, I’m currently at I guess 30%)
i feel like i just gained a brain cell after watching this, like yeah 1% fat loss is gonna look different based on ur starting point, and yes higher body fat = more options!! what the hell this got me excited to hit the gym again
Great video! Real information and you put it all together so well, insane, instant subscribed!😊💪🏽
I'm gonna do 10 weeks, 15th September to 24 November…I'm gonna eat 1200 to 1000kcal, I'm gonna work out 3 days a week and netball after school…I'll update my results each week ( couldn't do my weight but my waist is 33inch=85cm and my arm is 76cm=30inch) 🙂
Week 1: it was hard tbh bc I had saur many urges to binge after school before dinner but I just had a light snack instead 🥹, my waist is now 80cm and I made a mistake with my arm measurement so it's actually 29cm, binged on Friday tho but I moved on 🤞
❤❤❤❤ I'm getting there I've gone for a BMI of 54.3 down to 3 7. 6 it's going to take a long time for me to get down to a BMI of 19 to 18 but I hope I can do it I love these shows that inspire me to keep working at it
Hey please can you let me your email address for collaboration reason 📨
im skinny fat. Like the lowest bmi i can be but i have flabby arms, thighs and a not slim waist. It's so hard to not follow what i've usually heard (diet no carbs no cardio)
Can some one like this please so I can come back to this ❤❤
I am so confused by this video. The visuals don't match up with what is being said. And then, what is being said doesn't really make much sense either.
7:10 truest thing ever🤌🏻
Notes for self:
Lighter vs leaner? aka weigh less or look toned?
#1 be in a calorie deficit (for both categories)
-center around protein source and add veggies + other stuff
-the standard recc. Is losing 0.5-1% of body fat in a week
4:00
6:17 6:22 6:40 7:38
Is pilates resistance training?
I didn't understand anything 🙂
Wow, that thumbnail is horrifying. Don’t kill yourself to be skinny. (And yuck, the anorexia look is so gross.)
I wanna start exercising, but I think I have to many medical conditions to actually be successful at it. (Asthma, MCAS, Hypermobility, hip dysplasia, ADHD, Autism, insomnia. And those are only the ones that are.relevant. 😭👍)
Cries in PMOS
This is irrelevant, but I'm guessing you are south Asian from your accent and if that's the case y not depict darker skin colors in your videos?
If you're peri/menopausal Don't listen to this is calories in/calories out isn't really working. You need more calories MUCH more 2,500cals a day with 50-60g of protein each meal. Calories in/Calrois Out (CICO) doesn't work for everyone anyway & NO it's not some thermodynamic law that's set in stone. Even the lady you popularized it lost 70lbs, but remained over weight the rest of her life, cuz she wouldn't switch up tactics – she treated it like a religion, never wavering to her own detriment. That "Termodynamic" law was made for metal machines, not organic – human bodies with individual genetics, hormone fluctuations & full on changes + environmental factors.
Reverse Puberty (peri/menopausal women) ASLO should not work out hardcore. It aggravate cortisol which just makes you hold on to weight. Gentle exercises like Qi Gong, Tai Chi, 30 minutes of Yoga & strolls – no more than 30 to 40 minutes a day with a minimum of 10 minutes a day. Also, stop trying to add fiber or yogurt to stop making yourself bloat. STOP being stubborn instead & cut the foods that cause you pain, bloating, constipation, & swelling / tightness. Your body is telling you "I DON'T WANT THAT!" So respect that. I can't eat most vegetables anymore just bell peppers, onions, potatoes, & corn – THAT'S IT everything else causes painful bloating & constipation that lasts several days. I FINALLY stopped gaining weight, cuz I cut calories down to 400 a day & water or herbal tea – no extra sugar or sugar substitutes for 5 months & only gained weight. I haven't lost weight, but it is FINALLY stabilized. Now I'm making sure I don't sabotage myself trying to lose weight. Take tips from elder women on Instagram (not the ones trying to sell you something) who are using this alternative method instead of CICO if CICO has done literally nothing for you or even saw you gain weight & it wasn't muscle.
This works for younger people, too. I was first introduced to this concept by Meghan Moon (YouTuber) who's also does body builder competitions. She had twins, but wasn't losing the weight she wanted until she up-ticked her calories (I think to 1.8k a day) then I luckily started seeing women of different ages use the same method to lose weight, but if you're Peri you likely need a LOT more calories.
2:24 even though you corrected yourself by saying 'in relation to fat' despite all of your sources proving opposite is a choice. Fat people have about the same amount of muscle as they do fat, fat just covers muscle. They need that substantial muscle mass to carry the equivalent of several backpacks all the time. So 'they have less muscle mass' is cope. Same reason when we see someone smaller with well developed calves, we can tell they were heavier at some point in the past. Fatter people also seem to do better at weight loss when they keep at it, due to having the muscle already underneath that they only need to maintain, rather than build.
Guys i cant go gym thoo how to lose weight wanted to be better on my 19th bday on november 12th im 158 cm tall and 80kg started doing 10k stepss for 1 month with gaps tho and started having my periods again since I wouldn't get them for 2 to 3 months straight soo how to lose it im so stressed tooo and im 18 rn
I struggled so much when i was smaller
Gonna try this for 12 weeks (from Tomorrow 08/27 to 11/18) and see how it goes🔥
This is a good reminder that getting leaner isn’t always about doing more. Consistency, recovery, sleep, and understanding what your body needs can make a big difference. That personalized approach is what makes tools like AlterMe interesting.
Ok, can you make a video like this but for people with PCOS for every body type?
thank you for making this video, it is bomb🤗…. had a Q, do u have a category , 'high fat and low muscle'? I feel like one… just got curious… let me know pls…
The bodys in the video thumbnail are from a horror movie. 😂 Why don't you stop this nonsense? Just be healthy and strong, not skin and bones.
Ok wait I'm confused about the % cardio and % resistance training. What is this % of? Time used to train? Sets? Activities?
10 eggs a day for 3 months.
Let's go
3:18 Only 1500 calories per day?? For most women, that’s barely enough for basic metabolic function. Absolutely not.
The HEALTHY recommended minimum caloric intake for a female adult is 1800 calories. Yes, this will vary by your age, activity, metabolism, and health conditions; I’m not here to be “bean souped.” You absolutely cannot sustain yourself on only 1500 calories while also working out.
The problem is I have a lot of muscle and low fat , which category do I fall into? 😅
I mean, the laziest way to loose wait is to stop eating but its not recomended . .
68kg with high fat low muscle. Just got out of surgery. I’ve been eating healthier, as soon as I get the all clear from the doc, I’ve got callisthenics workout queued up and ready to go! I’m excited! Also focusing on flexibility and learning to do 8 Ring isolation juggling and other circus related acts!
As someone who has lost 90 pounds now, but still has a skinny fat sort of body type going on, this is definitely the advice that I need 😅 it’s just so hard to get myself in the gym
I just wanna be healthy bro
She's BACK 🥳❤