Weight loss tips - Fitness Video Transcripts
Video 1 Transcript
In regards to weight loss, the only way that you can lose weight is just by being in a calorie deficit, and you can do that in a variety of ways. That could be, you know, working out just a little bit more, and also just, you know, counting your calories, but one of my best recommendations for just, you know, making sure that you're eating in a calorie deficit is just by looking at things, you know, trying not to be too obsessive about it, but acknowledging that there are tortillas that you can buy that are 140 calories, and tortillas that you can buy that are 70 calories, and the taste is the exact same. So it's just watching those kinds of things and being aware of what you're putting into your body, and just, you know, trying to not restrict yourself, because the more you restrict yourself, your metabolism will slow down.
Video 2 Transcript
One of the first tips I would give for anyone who wants to start a weight loss journey is to just learn more about what kind of food you're eating. The way that I did that is I counted my macros. I knew I didn't want to count macros for a long time. I just really did it so I could better understand what kinds of foods I was putting in my body and what kinds of foods I needed to be better at eating. And so when I did that, I became more aware of how many calories I was intaking as well as the kinds of foods I was eating. And that really helped me figure out what I needed to do to just have a better lifestyle when it came to eating. And it was really helpful because I felt more energy and I felt that I felt better during my day when I focused on food and it ultimately helped with my weight loss too.
Video 3 Transcript
When trying to lose weight, most of the weight comes off through your diet rather than just working out. I mean, working out is necessary and important, but it's also very important to have a good diet and to cut out, you know, like unnecessary carbs or unnecessary sugars or fats and stuff like that. And that's what really can be a huge factor in losing weight. Even more important than working out, even though both are important.
Video 4 Transcript
I was talking to one of my bodybuilder friends and he was telling me that people try to overcomplicate things with elaborate diets and really strict things like that, but he said, listen to your body. If you're hungry, eat something. If you're full, stop eating. If you're tired, sleep. If you have lots of energy, work out. Your body is made to help you be healthy and strong and it's made to give you signs and signals because your body wants to be healthy. If you eat something and you feel like garbage after eating it, don't eat it anymore. I think if you listen to your body, you'll be okay.
Video 5 Transcript
You want to lose weight fast? Simple. Destroy your abs and add a workout. First thing, at least minimum 1,000 reps. I don't care how you do it, you got to get a thousand reps of your abdominals done first. And you go into weights, cardio, sparring of any kind, more preferably boxing first, and then swim, and then go to a sauna. And during this time, don't eat anything. If you need to take a drink, take a 2 second sip, and that's it. When you finish, go take a nap. Don't drink or eat anything. Take a nap. When you wake up, drink water, and you'll feel fine and start losing weight fast. Trust me.
Video 6 Transcript
The most reliable, the most controllable method is just to be in a calorie deficit. I feel like other people on this platform have said the same thing. Basically you just want to calculate how many calories you need per day. I recommend the Mifflin St. George calculator. Subtract maybe like 200 from that and then don't eat more than that number of calories until you stop losing weight for a week. And then if you're not happy with the weight, you could drop it down again, repeat the process. And you just keep doing that until you meet your goal weight. But 100% count calories, 100% calorie deficit.
Video 7 Transcript
One of the best ways to lose weight is by going to the gym and exercising consistently.
Video 8 Transcript
My advice for weight loss is just to be in a calorie deficit. What I mean when I say that is that you're burning more calories than what you are intaking. So if you're burning 2,000 calories a day, intake about 1,800. That's my best advice for weight loss.
Video 9 Transcript
A tip for losing weight, aside from just, you know, eating. Make sure you're eating the right diet. The most important thing is just going to come down to motivation. It's going to determine it. Motivation and dedication. That's what's going to determine it. And most importantly, dedication. You can be dedicated and not be motivated and still keep it up. However, if you're wanting to lose weight, it's going to come down to what you eat. You can't let peer pressure influence your decision. You can't just make excuses regularly like, oh, well, I did this one good thing, so now I'm going to eat bad. And you do that once a week. And then you eat so much that one day that it neglects the rest of the week's progress. You need to be consistent. You need to be dedicated. You need to keep a routine diet, or at least pretty close to that. You need to watch what you're eating daily. Don't let other people pressure you into eating. Just be firm. Say no. Be firm on yourself and have a goal in mind and track your progress. And that will keep you motivated. You may not look different to yourself, but you're making progress regardless.
Video 10 Transcript
Cardiovascular exercise like running, swimming, and biking gives you a bit more leeway on the diet side. As far as dieting goes, make sure you don't count calories because that's unhealthy. Try and eat a lot of fruits and vegetables but, you know, eat junk food in moderation. Most of it is about getting good exercise but doing stuff in moderation.
Video 11 Transcript
I just need to advise people who are going to make a gastric sleeve to study well and to read more about the operation before getting in it because many people think that it's an easy operation and you can just do it and you will not ever be hungry again and that's very wrong. Keep in your mind that you'll make great effort and you'll feel hungry most of the time and you'll stuck to routine with protein, with medicine, with working out and it won't be that easy, never, and you lose weight slowly, it's not a magic. That's my own experience. Thank you.
Video 12 Transcript
Something that I really liked to do, I really do love going to the gym, so I go up pretty consistently each week, but I also focused on more movement during my day and whether that was, you know, going on walks or taking the stairs, I really tried to focus on getting 10,000 steps and moving my body and that hand-in-hand with my eating habits really helped me see the results that I was wanting.
Video 13 Transcript
What I've learned about weight loss is that it's all about what you eat, and also staying active is really important, but I think as long as you are very intentional and mindful about what you put into your body, you can meet your weight loss goals. So eating more natural foods is one of them, and eating a normal portion size, reducing snacking, and drinking more water so that you are full and you don't want to just snack as much.
Video 14 Transcript
So if you want to lose weight, the best way to do it is to be in a caloric deficit. So that means you're expending more calories than you're putting into your body and that way the fat will slowly decrease. And the higher the deficit, the more fat you will burn.
Video 15 Transcript
Eat in a caloric deficit. It's easy as easy as that. Just study all the time when you don't have time to eat.
Video 16 Transcript
When it comes to weight loss, the only thing that matters, and I think this has probably been talked about already, is how many calories you're putting in, which means how much food you're eating. Exercise means nothing in terms of weight loss. The only reason you might lose weight because you're exercising is because you are burning more calories. So if you eat the same, but now you're burning an extra two to three hundred calories, you're going to be 200-300 calories in a deficit daily. That's why working out might make you lose weight, but it's not required at all. Growing up, I was very overweight. I weighed about like 265-270 by the time I was about 16, and I couldn't do a push-up or anything. Like, I was not in shape at all. I had no muscle, couldn't run even a quarter mile with that. I went on a keto diet, was eating about probably a thousand calories or less a day, as well as 20 carbs or less. Did that for about eight months, lost 80 pounds. So it's 100% about what you eat if you're wanting to simply just lose weight and nothing else.
Video 17 Transcript
Weight loss in general terms requires a caloric deficit. A caloric deficit is when you eat less calories than required to maintain the current weight that you are at. If you weigh 200 pounds and you need 2,500 calories to maintain 200 pounds, then eating anything less than that will result in weight loss. Anything between the ranges of 200 calories deficit, meaning under the maintenance calories, to 750 calories deficit, 750 being quite aggressive, is a good guideline to kind of consider creating a deficit. One pound equals 3,500 calories, and so if every day for a week, seven days, you created a 500 calorie deficit, seven times 500 is 3,500, and you would lose one pound per week.
Video 18 Transcript
I've tried it all. Like, you name it, I've done it. And I'm just going to be straightforward with you guys. The most effective way to lose weight is literally cutting your calories. Just a calorie deficit, working out, drinking lots of water. And so like, don't eat as much. And whatever you do eat, it has to be high protein, low carbs, low calories. That's honestly the secret to weight loss. I don't care what anyone else says. I've done literally every single diet you can think of. I've done every single kind of like workout and like gym routine. Anyway, what I'm saying is that the best way to lose weight, take care of your gut health, and drinking enough water, eating healthy and workout.
Video 19 Transcript
Body composition changes do not occur in one way or the other, whether that's muscle gain or weight loss. Fat loss and weight loss are two different things and probably most of the time you'll hear people say they want to lose weight, they probably want to lose fat. And most of the time when you probably hear people say I want to gain weight, they probably want to gain muscle. And so weight loss, where it doesn't matter where it comes from between fat or muscle, get into a caloric deficit, which means however many calories your body needs every day to stay the same weight, you eat below that. If you're in a caloric deficit, you will lose weight. If you are in a caloric deficit and are managing your protein intake and are lifting weights, you have a much higher likelihood to lose fat instead of muscle. And the same goes for gaining weight. Protein and calories up over maintenance, you can gain muscle.
