Your content is a lifesaver and easy to follow. Thank you so much your the best ❤

i never understood the “starvation mode thing” i use to eat 2 meals a day and i got all the way down to 180lbs from 270. people just talk rubbish honestly, good video 🫶

@VengeanceFalls

8 күн бұрын

Huh?

@ykonratev

6 күн бұрын

Wtf do you not understand? Yeah if you want to feel like crap eat 1000 calories a day. It's not literally starving, the point is its bad for you

@athickie

6 күн бұрын

Just bc you were eating two meals doesn't mean you were under eating. Those two meals could've still had a lot of calories. It depends on your body's needs

@Phoenix-ov5gg

2 күн бұрын

You would obviously lose weight, but you would also move around a lot less and reduce NEAT so you are inflicting unnecessary suffering on yourself. I eat 2000 and move around more, go for a thirty minute jog, the calorie deficit is probably similar.

That was an eye-opener! Thanks for the video man 💪

As someone who has been on EVERY diet out there, including a full forty day water only fast where I lost fifty pounds, and out of all of my research throughout the years and decades, I feel as though I'm fully qualified to speak on this topic. Everything he mentioned in this video is COMPLETELY ACCURATE! We grossly underestimate the amount of food we eat because of POOR tracking and measuring of our food, even down to the tablespoon. And as the most caloric and fat dense foods are often small, such as: candy bars, snack cakes, chips, SODAS, the need or want rather for seed oils and butters as well, we set ourselves up for failure on Day 1. Even on Keto/Carnivore, there are SO MANY people led down the wrong road when they are told that they can eat as much as they want, which is kind of a lie, and I'll tell you why. Those on Low Carb diets foolishly think that the quick weight loss is fat, when it is in fact WATER. That's why, when those who are low carb resume normal eating habits, the rush of carbs and sodium blows them up like a balloon, and oftentimes, they gain more weight back, due to the excessive calories they have eaten all along. For every one part sodium you consume, three parts water follow. In the absence of carb intake on Keto/Carnivore, your blood glucose levels fall, which flushes your body of sodium, causing a diuretic effect, causing your body to release all of that excess water we tend to carry. And that is why people usually experience that first week or two of fast weight loss. Depending on how their bodies hold onto excess water and their salt intake, eliminating carbs will "dry you out" and you will look less puffy. Bodybuilders when cutting weight in a contest prep also reduce their carbs the closer they get to contest time, as they want to have a grainy look that compliments their efforts during this process. Personally, I have found that most sustainable way to lose weight and keep it off, especially if you are insulin resistant, is to follow a PSMF or Protein Sparing Modified Fast, which is High Protein, Low Carb AND Low Fat IF you have an abundance of fat to lose. The Low Fat part of this protocol is what largely separates it from Keto/Carnivore. That, and the fact that this protocol largely prioritizes Protein in High Amounts, unlike True Keto, where it prioritizes High Fat, Low to Moderate Protein, and Very Low Carbs. A good book I found that explains this diet best is The Dukan Diet by Dr. Dukan, a French doctor. I got a copy from the library. You cannot escape Cause and Effect. If you want True Fat Loss and not Water Weight Loss that will ultimately send you into a depression when you so quickly gain the weight back because of the weight loss being mainly water, then the NUMBER ONE principle you need to keep front of mind is CALORIES IN, CALORIES OUT. A High Protein, Low Carb and Low Fat Diet is your best route to a lean body that is from ACTUAL FAT LOSS through a caloric deficit, and your will maintain your muscle mass while cutting fat by prioritizing High Protein over any other macronutrients. A typical day would include: .7-1lb of protein for every pound of body weight you have, though some use their ideal body weight to multiply their protein needs by. Next, you are allowed around 30 grams of fat and 10 grams of carbs, I believe. and aside from two tablespoons of oat bran in the morning for fiber, perhaps in some low fat, low sugar, high protein yogurt, such as Triple Zero Chobani yogurt.......one cup btw, the only carbs you will have are fibrous carbs like broccoli and leafy green veggies only. NO STARCHY CARBS!!! You don't have to be dogmatic about it though. Just try to be as close to these numbers as you can. In fact, if you are Keto/Carnivore, you can alternate between PSMF and keto/carnivore every three days, as PSMF will be lower calorie days and keto/carnivore are higher calorie days. And like he said in this video, it's about calories in, calories out. Good Luck.

@sweetlouieward86

3 күн бұрын

I think you meant .7-1gram of protein per lb of body weight

@skxrred6940

2 күн бұрын

40 days is crazy brother, I look up to u

@schoolofdank5736

2 күн бұрын

Nice post, but people still can gain weight on keto. While water weight is usually the first thing to go, to think all the weight loss on keto is water is false.

@robertpayton8416

2 күн бұрын

@@schoolofdank5736 you have reading comprehension issues.

@schoolofdank5736

2 күн бұрын

@@robertpayton8416 Not my fault you can’t make a proper point with ten paragraphs.

You always have the best info!!

He is one of the best. Need more videos on skinny fat real solutions.

@ericrobertsfitness

8 күн бұрын

@esloined6388

8 күн бұрын

if someone is skinny fat then (in a nutshell) they need to work on body recomp. they should be at a calorie deficit while strength training. lifting weights, prioritizing protein and muscle growth. eric has lots of videos on weightlifting, so watch those and watch his video on calorie deficits. also one last thing, it’s best to not be on a bigger deficit while trying to gain muscle. a slight deficit or a bit more should do it. much more in his videos, i hope this is helpful.

@KHUZAFARAUF

7 күн бұрын

@@esloined6388 Thank You

@Roxxyy26

6 күн бұрын

Also, just because someone is skinny doesn't mean they Are skinny fat. I think this is misunderstood by some.

Best video i seens in long long time going to watch again thanks

Such a great video ❤

I love❤ your videos! This is going to help me tremendously!!!!

@ericrobertsfitness

8 күн бұрын

I'm so glad Anissa!

Great video! I did want to check out the study that you mentioned about the 1200 calories but I didn't see it in the description.

Thanks for all your great videos, super helpful!!! Just a question about starvation mode, I thought it refers to slowed metabolic rate and therefore resistance to losing fat, which means you would still lose fat but at a slower rate than if body was not in that state. Correct me if i'm wrong. Great videos keep it up!!

Love this! I checked the description box but don’t see the guide for tracking macros correctly.

@ericrobertsfitness

8 күн бұрын

should be there now I'm sorry!

I did 1300 calories a day and i lost 20 lbs and hit the wall and didn't budge for a couple a weeks so I upped my calories to 1500 and made sure I hit my 200g protein I just shifted another 8lbs in 2 weeks I'm also doing 3 days a week at the Gym guys hit your protein requirement try fish and eggs they are low calorie and high protein.

Don't forget to lift weights while being in a deficit. Activate some muscle growth! You too women, don't be afraid to lift weights!!!! Also. Huge side note. Make sure your eating calories that contribute to healthy cell function /atp production. Get off the processed sugar. Eat whole foods. (things that come out of the ground), lean cuts of meat. If you can go organic, grass fed, pasture raised then great. If not, don't sweat it. Just stay away from the highly processed refined carbs and sugars. Those, are absolutely garbage to our health. Not every calorie is the same just because it's 4 calories per gram of sugar, not all sugar acts equally within the body. This knowledge should be more wide spread. I could go on and on why calories aren't the problem and why the KIND of calories we put into our body are, but I won't.

He speaks the most facts and it’s funny lol

I really like your content, i would like to see a video on PCOS :)

Thanks 👍

@ericrobertsfitness

8 күн бұрын

Welcome!

What is your opinion on diet apps that have an option to subtract your calorie burned after an excercise. Is that helpful or not?

@ericrobertsfitness

8 күн бұрын

Nope :)

Excellent video! I'm so grateful KZread recommended this to me. I'm not sure if other people struggle with this, But even an on a calorie deficit eating high mounts of protein, my body has a tendency to put on muscle so the scale stays the same. The clothes fit better and my body looks better so I'm happy about that. But I really want to lose 15 more pounds of fat. I'm eating low sugar, no refined carbs, Healthy fats and high fiber. I'm in perimenoause. Any advice? I'd like to do more exercise but then I'm just hungrier and put on more muscle so that doesn't seem to work.

My calorie goal is 2200 on your calculator so should i eat that much to loss fat or should i eat like 1600 calories to be in a deficit

@animatedmvs8818

22 сағат бұрын

Did you tell the calculator that you want to lose weight? If yes, then eat 2200 but if it didn't ask for your goal, then eat around 1800 to 1900, you don't need to go on 400+ deficit unless you're too fat(over 22% for example).

So i need to be eating in a 500 calorie deficit per day to lose 1 pound per week. So many people say do NOT take into account your calorie burn per day. But Im hungry if I only go by calories in. So is it ok to take into account daily burn?? Hope that makes sense!! And thanks for all your videos. Love your helpful and simplified instruction.

@ericrobertsfitness

8 күн бұрын

Doing your calorie deficit calculation already works that in :)

@alaefarmestatesllc

5 күн бұрын

Sounds like you don’t want to lose weight lol

@ryanmahrenholz3944

Күн бұрын

@@alaefarmestatesllc Your negativity doesn’t help anything or anyone, go be miserable elsewhere

Hey, what would you do if your 4 foot 8 and 1200 is your calorie maintainence unless you're super active?

@animatedmvs8818

22 сағат бұрын

That can be difficult if you like to eat high volume foods. Opt. for more vegetables and fruits with with high water content. Choose lean sources of protein and carbs with more fibre(oats for high volume).

Yeaaaah. I’ve lost 40 lbs and I’m 20 lbs away from my goal still. I feel like I’ve plateaued and my weight is just not going down anymore. It sucks to exercise and eat well and nothing happens. Guess I just gotta lock in and really pay attention to my habits and what I eat. It feels like I’m so close but still so far

@MugenSaint

2 күн бұрын

Push, you can do it. Math that shit out and tell yourself it's at most 3 months away. That's nothing.

@Ben-zr4ho

16 сағат бұрын

That's pretty typical. Keep in mind you might be gaining muscle as you lose weight and if you're taking weight lifting seriously your goal weight will end up higher than you thought. There is like skinny but not that muscly goal weight and there is like muscled goal weight.

I feel like im eating all the right things and not overeating, trying to increase my protein intake everyday and when I calculate it, I eat around 1000-1200 calories per day. But isn’t it weird that I dont feel hungry as often eventho Im on deficit?

@ericrobertsfitness

8 күн бұрын

You may not be counting your calories correctly :)

@codecaine

6 күн бұрын

You body adjust to the environment you put it in. If you in a deficit for a while the hunger pain will go away after a few hours. Depending on long the deficit is your stomach will shrink some too so you will not intake as much.

For me, the effort of tracking calories is enough that I won't do it for more than a day or two. I always have to spend 15-20 minutes trying to figure out how many calories the thing I just ate was, only for it to be just a rough estimate anyways.

1200 seems a little low

@intense_vibration

5 күн бұрын

If you are obese, you could probably eat 1500 with a couple walks here and there. 1200 is if you want to lose at an extreme, rapid pace. It's about sustainability, not how fast you win the race. I did that the first time and gained 40lbs back. I'm on the right track now

@alexisg3348

5 күн бұрын

@@intense_vibration yeah I feel like starting “high” and decreasing works because then your body starts to get use to lower calories. However, everyone bodies are different but I can’t do that 1200.

@Ben-zr4ho

16 сағат бұрын

It's not too low. Fasting isn't too low. If you have fat reserves your body will consume them to live. An obese person would greatly benefit from a 1,000 or lower calorie diet. On 600 pound life I think they put the on 800 calorie diets. They are obese as hell and they have plenty of fat for their bodies to consume.

@alexisg3348

15 сағат бұрын

@@Ben-zr4ho he puts them on a 1200 calorie. So idk how a 600+ will be put on they but also someone 170 pounds but 🤷🏽‍♀️

Man 1200 cal a day would destroy me.

I stopped smoothies, oats, milk, pasta high carb meals. You have to be at least 500 cal deficit to loose, evidence suggests theres no starvation mode 😢

@Tes7000

6 күн бұрын

Yes, you have to take carbs into account. One definitely has to be in a calorie deficit to lose weight, but the problem with calories-in-calories-out is that too many carbs and persistently high insulin have a dampening effect on metabolism. In the presence of elevated insulin levels, the body can't get to the fat easily and will therefore adjust the metabolic rate downward.

@modest_181

6 күн бұрын

@@Tes7000 that’s exactly it !

My strategy is making a weekly calorie budget. That is, taking your daily calorie goal and multiplying by 7. And you still have a daily goal but keep track of over and under calories. For instance, one day you go 200 under, you have just "banked" 200 calories. Next day you go 200 over and you draw it from that bank. Or... you go over 200 calories for a day any you have a -200 deficit. The next day you eat 200 calories less, or 100 less over 2 days. Each day I keep track of how my weekly calorie budget depletes as well as if the amount of banked or deficit calories. If I have banked calories at the end of the week, they are discarded and I start clean the next day. If I have a deficit, that is carried over to the next week so I can kill that deficit. But as it turns out, I bank quite a few calories during the week and end up using some, but not all at the end of the week. Down 70 pounds so far.

@jarrasmith1

3 күн бұрын

Thank you. That’s awesome. I’m going to do that.

I'm not sure I should be eating 1200. I'm 42, 5'6". 205-206lbs. Dealing with insomnia, medication withdrawal and a painful old leg injury. I take antidepressants. The Fitbit tells me that I burn on average 2700 a day and do about 7000 steps a day on average... I don't think I'm that active but that might be my own skewed neurodivergent brain. I walk, cycle, swim, do a physical job for 15 hours and I see a trainer for HIIT once a week. The other problem is that I have a low appetite. I don't know If I should restrict my calories to 1200, 1500, 1700 or 2200. I'm also looking at low carb/low GI because my blood sugar has always dropped even when I was thin. Any suggestions?

@bxpandorumx5691

7 күн бұрын

See a doctor

@marleyhill34

7 күн бұрын

@@bxpandorumx5691 I already see my doctor but they aren't a specialist on weight loss. Finding a specialist is difficult in real life where I live.

@Neps-mw7vv

2 күн бұрын

Given the details you've shared, a calorie intake of 1200 calories per day does seem quite low, especially considering your activity level, medication factors, and other health considerations. A more appropriate calorie target range for you would likely be between 1700-2200 calories per day. Let me break down a few key points to consider: 1. Your Activity Level: With your routine of walking, cycling, swimming, a physical job, and HIIT training, a calorie burn of 2700 per day seems reasonable. Maintaining an appropriate calorie intake to support this activity level is important. 2. Medication and Health Factors: The use of antidepressants and dealing with insomnia, medication withdrawal, and your leg injury can all impact your appetite, metabolism, and energy levels. It's essential that you work closely with your healthcare provider to ensure your calorie intake supports your overall health and recovery. 3. Blood Sugar Regulation: The mention of low blood sugar even when you were thin suggests you may benefit from a focus on complex carbohydrates, fiber, and balanced macronutrient intake to help stabilize your blood sugar levels. My recommendation would be for you to start at the higher end of the 1700-2200 calorie range and monitor how your body responds. It's best to avoid severe calorie restriction, which could further exacerbate your existing health concerns. Gradually adjusting your calorie intake up or down as needed, while prioritizing nutrient-dense, whole foods, would likely be the most sustainable approach. I'd also strongly encourage you to continue working closely with your healthcare provider and any relevant specialists (e.g., nutritionist, physical therapist) to develop a comprehensive plan that addresses the unique medical and lifestyle factors at play. With the right support and plan, you can find a balanced approach to improve your health and well-being. Please let me know if you have any other questions! I'm here to help.

@marleyhill34

Күн бұрын

@@Neps-mw7vv thanks for this. I forgot to ask the trainer. They recommended 1800 which is reasonable. Unfortunately I live in the UK where the majority of doctors are stuck in the free healthcare system and the privately paid good specialists are hard to find. I do feel better when I have whole rolled oats so I might need to look into other complex carbs besides that one. With my low appetite, I think tracking my calories with motivate me to hit my goal even if I'm not hungry thanks for your advice. Tracking my steps motivates me also.

What if the snacking falls in your calories deficit

@queenkoi

4 күн бұрын

Then you'd be fine.

Im sorry, you could have cleaned your scale and got a better marker! Dang! 😂 Otherwise great video! Thank you!

This is one of the best videos for weight/fat loss I have ever seen (and I’ve prob watched thousands). My question is. My scale says I’m 51% body fat. So when I look at some of these TDEE calcs and they don’t take into acct my high body fat (I’m 245 lbs) and they say to be eating like 1900 cal. No way am I going to lose weight on that. What say you?

@alaefarmestatesllc

5 күн бұрын

If ur 245 pounds, bet ur butt u can lose weight on 1,900 cals. As long as u move more and are honest with ur self. And use a food scale

@neilthomaswallin514

2 күн бұрын

I was at 245 lbs and now I am down to 205 while doing 2600 calories the whole time (2600 because of taking into account exercise via lifting weights and I stand for most of the day at my job). If you really are doing 1900 calories you will lose weight.

Fabulous video. Exactly how I went from 234 to 165 at 57 years old. The only thing I would add is accurately calculate your maintenance calorie needs. As you loose weight this will go down.

From personal experience, 1200 calories is eating disorder territory.

OMG, I love your videos!!! You are the first influencer that hasn’t told me to “increase my calories, you’re in starvation mode”!! 😅I’m a small 63 yo 5’2” 120 lb woman with hypothyroidism. I am VERY strict with my calorie counting, weigh and measure everything!! Is it ok that I can’t have over 1,100 calories per day? I really should be at 110-115 lbs but cannot get under 120 for some reason. I do ‘moderate’ weights at home and get at least 8,000 steps per day.

@allysonbergman1303

8 күн бұрын

Why do you think you should be at 110lbs?

@Ranch-girl

8 күн бұрын

@@allysonbergman1303 I just think I would look and feel my best 5 or 10 lbs lighter, like when I was younger. It’s just so much harder these days!!😳

@marleyhill34

8 күн бұрын

@@Ranch-girl Girl, Lady...You are fine..It's the natural ageing process... 5 to 10 lbs is really nothing to stress about. Let the younger thing go. I've got 70lbs to lose and it hurts my hip! You can't go back to younger just enjoy what you have now and you are healthy!! It's your mindset. Also do listen to everything an influencer says. If you really want to feel better pay a professional. Join a fitness group or a senior emotional support group. You are at your ideal BMI so the only thing that might make you feel better is to train in yoga, pilates or heavier weights with a trainer in a gym. Weight loss is not going to make you feel better. You don't get stronger or more flexible or peak cardiovascular with losing weight. My mother is very thin but she can't walk very far because she has no muscle tone in her legs. I can walk 22k steps even with my dodgy hip. My grandmother was the same walk for ages but technically over weight...it's because the muscle weighs more. As long as you care getting the right about of protein, fibre and vitamins and minerals, your cutting TDEE and BMR is ok. You've basically reached a plateau and that's why the weight won't come off any more.

@Ranch-girl

8 күн бұрын

@@marleyhill34 that makes sense. I’m basically very healthy, have very good muscle tone and can walk endlessly. I guess I will try to be satisfied with where I am. I haven’t been over weight, just kinda stuck here for life, I guess. Lol. I live in a very rural area with no gyms or trainers anywhere around so I have my own make shift workout room. ☺️ I appreciate your encouragement!!! God bless!!🙏🇺🇸

@melloyellowblue

8 күн бұрын

Hey Ranch Girl! Is anyone telling you that you should be at 110 lbs? I ask because I myself am 5'2, and when I proposed a 110 lb goal to my doctor and my trainer, their jaws dropped and said that pretty much in order to get there, I'd have to drop muscle mass as well as almost all my body fat. They said that 120-130 was healthy for my height. Does your PCP agree with your weight loss goal? Society is so good at making us feel like we have to lose weight in order to be happy but I want to make sure that you're setting goals that will actually make you happy and won't lead you into the vicious weight loss cycle that society (and weight loss brands) so desperately want us to be in. Good luck! ❤️❤️

Frustrating to me that i rarely stay below 3000 kals a day 1200 is my breakfast

@billbarthel5224

5 күн бұрын

Bruh. What are you eating for breakfast? Go with eggs and potatoes. Light on the sausage and cheese

@karin273

5 күн бұрын

@@billbarthel5224today i had greek yoghurt with protein powder, feta with tonatoes and cucumber , nuts and blueberries. 1611 kalories

👏👏

So im eating like 3400cals on workout days 3100 cals on rest days, my work out consist of 3days of weight hit cardio and 2days of weight lifting I get anywhere between 6-10 thousand steps a day macros are 300g protein 280-300 g carbs and 114g fats and those get lower on rest day. Not seeing a whole lot of change on the scale. My clothes do feel looser and just from looking in the mirror I can see more muscle in my arms and less fat on my thighs more muscle in my leg, but I want that gut fat to leave I’m wondering if I should drop my calories and macros more, any tips?

@Peter-wl3tm

8 күн бұрын

I weigh all my food on a scale, raw and after it’s cooked

@ericrobertsfitness

8 күн бұрын

You may need to slightly drop calories OR wait it out a bit longer :)

@neilthomaswallin514

2 күн бұрын

What is your goal weight? A good formula I have personally used to find your daily calorie intake to get to your goal weight is your goal weight (in lbs) x (10+.7*per hours of cardio per week+per hours of resistance training per week+average steps per day in a week/5000) = calories per day So if your goal weight is 200 lbs and assuming 3 hours of cardio a week, 2 hours of weight training a week with average rest period of 3 minutes, and 8000 steps a day on average then your calories would be 200 x (10+.7*3+2+8000/5000) = 3140 calories a day. Weight training is more effective than cardio for losing fat (several reasons one is that for every 100 calories burned in cardio results in effectively only about 70 calories due to NEAT while it's 95 for weights) hence the lower effective grading. There's more to it but I won't bore you. Also in regards to protein you should consume .8 to 1 gram of protein per lb of your goal weight, so if the goal is 200 lbs anywhere between 160-200 should do. The body turns excess protein into fat over turning excess carbs into fat. In a sense excess carbs have a better chance to be "burned off" before becoming fat since the body uses carbs and fats for energy; the body doesn't use protein and must convert the protein into fat first before it can be used for energy. Anyway I hope you find this helpful.

@Peter-wl3tm

2 күн бұрын

My goal weight is 300 lb but what is “ *3” how do u compute that on a calculator? Does that mean multiply by 3?

@Peter-wl3tm

Күн бұрын

@@neilthomaswallin514 My goal weight is 300 lb but what is “ *3” how do u compute that on a calculator? Does that mean multiply by 3?

Eating 1000 cal I. did not

Great video. I’ve been in menopause for 21 years and I have hypothyroidism. CICO works when I do it. I’ve never counted calories and been in a deficit and it didn’t work.

@ericrobertsfitness

8 күн бұрын

"When I do it" I felt that hahaha

@neicycombs3533

8 күн бұрын

What is CICO please?

@dawnt5587

8 күн бұрын

@@neicycombs3533 Calories in calories out.

@LoveLove-fx9hf

6 күн бұрын

Calories in calories out.

@anatta467

5 күн бұрын

look into iodine deficiency

The fat you eat is the fat you wear

Repent for your sins. Reciveve salvation that christ Jesus crucified on the cross for us. Create a relationship with our heavenly Father and seek faith. Pray and read your bible consistently please.

@benben3210

6 күн бұрын

Lol

@manchurian53

5 күн бұрын

Yeah….no.

@thebeardedYETI

4 сағат бұрын

Nah I'd rather starve myself