Which of the six strategies did you find most impactful? Also, what are your thoughts on getting a tattoo of broccoli on my arm? 😄

You’re right. Weight loss is 90% about the food, not exercise

I lost a lot of weight when I was in my 20s by doing Weight Watchers, which is focused on a calorie deficit. Now, at the age of 50, that approach no longer works for me. While I am still conscious of the amount of food I eat, focusing on high amounts of protein and lifting weights has been key. Things really shift during the peri-menopausal time and many women find the calories in, calories out approach no longer works. Also, we become more insulin resistant, so while I don't eat low carb, I do carb cycle (doing two lower carb days per week) and really try to stick to 'better' carbs. I track my eating carefully and when my calories come from whole foods and I include no gluten, I lose/maintain my weight.

Ty for telling me I am not broken. That my perimenopausal body can actually lose weight. Because I was getting down with the scale being stuck.😢

1. Calorie deficit 2. Calorie density is the most important factor in how to get into a calorie deficit 3. Labeling food as good or bad isnt good 4. Adherence is the biggest reason for not sticking to a calorie deficit 5. Weight loss doesnt equal fat loss on the scales 6. Exercise doesnt help you loose weight

You are 100% correct. diet is for weight loss, excercisenis for fitness!!!

I didn’t change my diet but started doing exercise 3 times per week and did drop a few kilos. I mostly do weights/ light cardio and Pilates. I wanted to get into a good workout habit- which I’ve achieved. I feel like my body does require exercise for weight loss. I feel much better.

Great video. For people who do think they can't lose the weight, they are wrong. I started at about 68 years old. I have lost the weight of that I wanted to lose (50lbs) and have kept it off. I'll be 73 next month. I have combined IF with low carb. I'm both happy and healthy. So, it's doable at any age.

I've lost close to 50 pounds of body fat over the past 4 years and put on about 20 pounds of muscle (as measured by DEXA scans). Completely agree with all of the suggestions here. Another several things that helped me tremendously: 1) Plan your meal, even if lazily! I decided exactly what to eat and how much before each meal, entering it into my food log, then gather and weigh (if necessary) all of the food to eat in one sitting. This drastically reduced the opportunity to overeat with last-second impulse decisions. The planning sounds tedious, but it literally takes just a couple of minutes per meal. 2) Keep consistent meal times. I kept very consistent meal times and meal sizes, especially during last part of a fat loss phase, which trained my body and mind to be hungry at specific times and not hungry outside of meal times 3) Eat adequate protein. High protein is important if you want to build muscle or preserve it during a long fat loss phase. 0.7 grams per pound to 1.0 grams per pound seems to be the running consensus in the exercise science world. That is a LOT at first if you aren't accustomed to eating a lot of protein like I was. 4) Ditch perfectionism. I learned to not take this dieting stuff too seriously while still keeping consistent with it. Fitness is just a hobby at the end of the day and not a reflection of my self worth. I couldn't stick to the plan sometimes due to special occasions, high stress, or poor sleep. No big deal. Just try to apply the stuff in this video as well as you can, and realize you won't be perfectly consistent. A small quibble with the comment about cardio being counter productive: I agree that high-intensity cardio is not the best activity when in a fat loss phase. But as a runner, I find that low intensity jogging, where I stay at or below 70% of my max heart rate (easy to estimate in various ways you can find on KZfaq), it actually greatly reduces my appetite. I wouldn't be able to stick to my diet without low intensity cardio, to be honest--I know this from experience.

I stopped including my workouts to my calorie counting. It really helped me understand how much I was really eating.

Tell a menopausal.woman that. So many menopausal women cut calories, exercise more. The most important thing for menopausal women is to build muscle. As oestrogen drops so does muscle mass. Oestrogen can drop from 35 years of age. You need to reduce starchy carbs from white sources like pasta, bread and white rice and replace with beans and legumes which don't raise insulin levels. Increase protein too. I noticed when I was vegan my hair went thinner. Love some of the recipes though.

I have been doing everything you have been saying with food for the last 5 months, along with exercising. I eat the healthiest that I've ever eaten with the most volume. I couldn't be happier. I'm 65 and am in the best shape of my life. I've been vegan for the last 11 years, but I still gained weight because I ate more calories than I used. I now know how to feed myself properly and I eat a lot of food. Couldn't be happier! Although I didn't learn this from your channel, I want everyone to know, everything you're saying is spot on!

Calorie counting (essentially calorie restriction) doesn’t work in the long term. Especially if you are over 40. Used to work but your body is smart and adapts to what you’re trying to do. I have realized that carbs don’t work for me anymore. Give me bad skin and crashing in afternoon. Eating high fat and moderate protein is what satisfies and prolongs my energy. Also exercise (weight lifting) is a must.

Remember this is for a typical person. Some people are overweight because of hormones, thyroid issues, insulin resistance, etc…

I’ve lost 40lbs since I started my weight loss journey on January 8th. I honestly don’t know how. I still can’t get my eating right, so thank you for this video! I am trying to find better foods to eat!

Thanks Chelsea! Please keep spreading this message! It’s life changing. you have a gift for making it understandable and simple. After 3 decades, you finally helped me crack the code. Its takes commitment to become unassisted to processed food, but it is so so worth it. I love what I eat and it loves me back.

You have such a wonderfully effective way of simplifying weightloss..thanks Chelsea ❤

Thank you I love how clear and simple you explain everything ❤

Wow! You opened my eyes on new concept!! It s the food & weight self each day. Thank you

Listening to the podcast as well. Almost done. These are all such good reminders. I was beginning to blame my height and perimenopause for everything. But if I'm honest, the two biggest contributors are muscle loss and inconsistency. Working on both more every day! Even though the scale isn't moving yet, I'm definitely getting stronger!

Chelsea, thank you so much for the education you provide. I'm back to watching your videos again as a way to reeducate myself and work my way back to health and wellness. I just turned 50, have an autoimmune disease, am pre-diabetic, and have high blood pressure. Wow, as I write it out, my health is failing and I do feel that my body is broken. Doctor's orders are to loose weight after I asked for some time before meds are a must, but of course, absolutely no advice, instruction, or direction as to how. And so, I'm coming back full-circle to educators like you to find my way back. Thank you so much for taking the time to create videos like this to help us all. Appreciate your efforts!

That was so awesome, thank you. Being in perimenopause I feel broken, so I need to watch closer on my meals calorie density 💜

Omg I love this! And I love that you're just not telling everyone to go do Keto like majority of the KZfaqrs talking about weight loss. I'm also excited that you're plant based too because I'm truly trying to go plant based myself. I'm 5'4 & currently at my heaviest ever at 174lbs. I was extremely active as part of a kickboxing class that I attended for 4 years 4-5 days a week until last March when I got priced out due to their prices tripling. I haven't been as active since and definitely noticed over a year later that nothing fits anymore and my joints hurt. I definitely need a change.

This is your best video so far and you set a high bar!

you are so great! i love your work, thank you

What an excellent video! your video was such an eye opener for me. I was literally doing too much cardio and over eating because i was so hungry all the time. and saying to myself , why I am not losing weight? Thank you so much, I look forward to future videos ❤

Great video! I watch health/fitness/nutrition content all the time and this one was awesome. So nice and clear.

Thank you so much for this video. It's an eye opener. I suffer from a high igf-1 hormone and this will definitely help me on my weight loss journey

Loving your videos, they help with motivation and I like how down to earth you are about weight loss and over all looks :)

Excellent! Love your honesty and the way you tell it. Too many people trying to sell us a unique way of losing weight when it all comes down to the same thing - calorie deficit, less processed foods - love the analysis of the same food weight yet x higher calories. Protein has been a real eye opener for me as I’ve lost 3.5kg I couldn’t lose before simply by being mindful of tracking higher protein whilst on 1,800 calories. I’m over 50 years old and haven’t done any exercise other than walking over that time. For me protein has really made the difference and kept me full and never once felt hungry. I even had sweet treats etc. it’s a lifestyle change we need to get to grips with.

Fad diet landed me in the emergency room last year - depleted my sodium and potassium. Calorie deficit is slower that’s why it’s not popular!

Thank you for being very clear. 👍

Excellent video Chelsea! So good. I am going to share this with my current Food For Life class. We just went over calorie density and you have explained it so well. Great visuals 👍🏻👍🏻

Number 2. calorie density was a real gamechanger for me. In one of your videos you d asked yourself: how can I implement more veggies into my meals and since then I m on that challenge and it works 😃 bulking up every meals with veggies 🥦 🥕 🥗 I still have my pasta and bread but so much more veggies during the day Love the 🥦 tattoo idea 😃 maybe with a tiny sistema micro steamer 😄

Yes to the broccoli tattoo! You should do it when you have finished your cut to celebrate it. Or when you reach a target like a certain number of pulls ups

Love the meal comparison. “Does the kale have oil or something!!” LOL spot on!

Finally! Someone that doesn’t demonize potatoes ! I’m the heaviest ever and decided NO MORE DIETING!!!!

Happy I came across your channel a month or so ago. I've been vegan for coming up to 16 years, started weight lifting a few years ago so changed my diet up to go high protein. But now you've inspired me with the addition of high volume/low calorie foods. I hardly ate potatos before but I've gotten into microwaved baked potatoes and quick airfryer wedges. Plus I've been batch cooking seitan for quite a while (its the highest protein/lowest calorie, cheapest, and not ultra processed like many mock meats) but you've also inspired me to batch cook/prep tofu (plus lots of veggies), make tofu mayos and desserts, and have more options ready in the fridge to quickly throw together nice sald/veg bowls. I've experimented and added a couple new regular and auper easy recipes to my rotation. Feel I'm in the most sustainable and enjoyable way of eating of my life, and have lost a little bit of body fat over the last month too. Up until recently I had a PT too who checked in on calories, macros etc but the advice here has made fat loss much more achieveable without being a chore!

Calorie deficit works, however, cutting out sugar and refined carbohydrates will lower the insulin response and help you to have long term success and be healthy inside as well as look better. Of course, you still need to be mindful of portion sizes.

What gets in the way of adherence is the mental/ emotional factors. That's my block

You & Nick are the sweetest ✨🥹💫 Thank you for posting this Chelsea…I really needed this information and inspiration. Xoxo 😘

All of your meals in this video look amazing. Any suggestions for where to find high calorie dense recipes?

Fantastic review, well done

Best explanation I have seen. Now maybe I can make progress

Love how your speaking slowed mid video ❤ high speed is hard on me. Great info!! Thank you!

Thank you for mentioning PCOS and Menopause..... I found looking at all the picture of foods that you had flashing up as you spoke and the variety very beneficial for ideas on how to build a 500 calorie bowl to eat. I found every one of the topics important for myself. I am going to straighten up my act tomorrow ( later today) as its 12.30 am in morning here. But seeing this has given myself the kick starter I needed to try harder, and be more aware about the foods I am placing into my meals. I do live with PCOS and going through Menopause and its very hard to be as perfect as I need to be to see any drop in weight. Fats in healthy forms seem to stop weight lost for me even though I do use them sparingly ( avocados, nuts, seeds, olives). Of course I stay clear of of bad fats. I Wouldn't want them in my diet anyway as I ma 7 years in to this way of eating and loving it. I don't crave bad fatty foods these days. But I can't bitch...I just have to crack on and keep focused. Thank you Chelsea for doing this with all your heart. Your a true gem and such a wonderful example of a down to earth person. Keep the foods simple is key. Take Care. Terri from Australia 🦘 🇦🇺 🌸

Broccoli Tattoo! Oh heck yeah! Thanks for another awesome video

Very informative!!

This was great! So informative and not trendy. Pure science👏🏼👏🏼👏🏼💪🏼

Love your meal prep comparison. Puts things in perspective. Cause sometimes even healthy food can be full of calories.

This video is amazing! I have tried to tell people who are big on "portion control" why it isn't always the way to go. Great visual on why.

Wish I knew this info decades ago. Love the broccoli tattoo idea, for placement maybe on your abs or where you saw the most weight loss on your body.

Thanks for reminding me I'm not broken. ♥️ My husband and I are traveling from the US to Italy next week and I've honestly been dreading it (crazy, don't come for me) because I'm so unhappy with my body, how I look in my clothes, etc. It's so stupid, but it has been really getting me down even though I recognize travel is an incredible opportunity. Your video motivated me so much and taught me that my mindset and approach need to change. How can I make eating in a calorie deficit work for my life is a great starting question versus feeling like a failure because I don't have every aspect of my life together in my early 20s. Haha Cheers!

Thank you for talking about how exercise doesn't necessarily lead to weight loss. My mother has recently lost over 40lbs by cutting calories alone. Due to a knee injury, she's very sedentary. Her doctor didn't think it was possible. I never lost any weight, even when going to the gym almost every day. I ended up "treating" myself after a hard workout.

I’ve been doing CrossFit for the last 7 yrs. I’ve had 3 more babies in those 7 yrs and never had an issue losing weight as long as my diet was good. Moved to Germany last yr. Stopped working out or 9 months (not like me at all) and gained 20lbs. German food and beer was not good to me. Lol Now for the last 6 months I’ve been back to working out again and my diet is back to normal and healthy. (I count macros). I don’t know if it’s my age or what but for the life of me I can not lose this weight I gained. 😭 My diet is awesome. CrossFit again 5-6 days a week. I have done IF, carb cycling and keto and this weight just won’t come off. It’s crazy. I’m still doing CrossFit but it’s getting harder and harder to keep it up mentally as it’s so flustering after months and months to have only lost like 3lbs. Ugh

Awesome message!

You made so much sense. Way easier to follow, however, I’m pre diabetic and need ideas for lower carbs.🤷‍♀️

Dr Ken Berry would disagree calories in calories out does not work, he realized that advice he'd given his patients didn't work for him.

Great video thankyou

I believe you are right on!

Great vid💯💯💯

Unless someone has hormone issues. Just hears a story of a lady who's cortisol level was super high and made her gain 100 pounds. As soon as that issue was fixed, her weight went down. Makes me think menopause causes hormone issues so that could be the problem too

I love the way you enjoy your food! It should be that way… healthy food taste delicious 😋

Getting on the SCALE RUINS ME EVERY SINGLE TIME! Once a month and measuring tape is all I can do 😢😮

I remember watching the video of Nick driving with you and the girls, and you showed the container of sweet potatoes. I’d never seen anyone eat like that and I was gobsmacked that even your kids ate them. But then I hunted down some purple skin sweet potatoes, roasted them until they passed the squish test and Boom 🤯 I was hooked. Great video Chelsea 🙌🏻👏👍❤

"I feel tricked!" LOL. Great video as usual Chels!

This is very informative and well done. I’ve liked and subscribed! Thank you

I lost 18 kgs / 39 lbs doing no specific cardio ( NEAT... was my go-to form of moving more ) - weights and body weights ( because I have a desk bound job ) was my only form of specific exercise, and that was paired with OMAD. When tracked - it comprised of 60% fat and 20% each from carbs and Protein. And yes - OVER exercising does make one MORE hungrier. Cheers for sharing.

Great information 🎉Thank you! Love, Joy from Staten Island NY 😊 (I’m 56 and have practically done it all) I was an avid Walker with intermittent jogging also still use some weights as well as intermittent fasting. But over the last year, I’ve gained weight due to a lot of stress, unfortunately my left hip is really bothering me and I’m experiencing a lot of pain so I haven’t been exercising except for stretching exercises ~ However you’re correct about not having to exercise and keeping your weight down. It’s all about the calorie intake and eating the right food. 👏🏻🌟 Thank you again!

Great video Chelsea. I think the takeaway for me is how easy it is for extra calories to be in a meal via oil. It's a good reason not to eat out because even vegan meals have extra calories in cafes largely because of oil. So being prepared with good food at home is the best way to function. Love the metric is best too. The imperial to metric conversions are truly tedious 😅

Such a great video, all interesting and informative. Those two salads! 😮

Bang on!

Awesome video 🙂👍

Thank you so much! 🥦

I feel tricked too !!! Thanks for sharing these eye opening facts, everything looks soooo good 🤤

Really excellent video! The only criticism I would have is that I hurt my neck from nodding along in agreement so much!😂😂😂

Your meals look so healthy and delicious. Do you have videos on recipes?

Your meals look absolutely delicious!!!

I love the concept of net calories per week. One bad day CAN offset your progress when you look at it like that, and in that case, it's not worth it.

Calorie deficits makes sense. Yes to the broccoli tattoo. And yes to the metric system.

Thanks for the simple guide to eating correctly--which is to have a calorie deficit. I was watching a PhD's nutrition videos before yours and she made it too complicated and restrictive so I quit watching them. I was intrigued by your videos and am glad I found them. Stress makes a person gain weight (I know this from sad experience) and counting carbs, proteins and fats and eliminating some categories of foods--instead of calories--is very stressful.

Great video ❤

New (post menopausal) subscriber here. Great information and wow, you’re an inspiration! And I agree, we Americans need to switch to the metric system! 😀

Excellent!

What is the bowl of food you're eating with the seaweed sticking out of it? It looks so yummy!

It’s not about calories in vs calories out. It’s all about protein. Eat enough protein and few carbs and a little exercise. The rest takes care of itself

I agree with everything except the exercise thing. Ever since I started using my treadmill daily for 35-45 minutes a day, I have been losing .2-.4 of a pound everyday, so I’ve been losing fat very fast. Like 2-3 lbs a week.

Excellent video! Thank you! And I vote “yes” to the broccoli tattoo! 😅

Great video but I didn’t catch what you use for the salad dressing instead of oil.

Feel like I eat calories dense but really love you vids know you find them hard to make but they are great!! Do you help with pcos am glutern free as well! am also training for a marathon so loved your videos on bulking but feel am having weight gain- it has gone extream wrong way not mussle gaining but fat in last 6 months after being very stable just had bloods all in normal range of course! Also are you okay with time difference in Uk for a consultation?

Offering, also: -Learning about herbs and spices changes the flavor game while reducing calories and increasing nutritional benefits-start learning about these, folks! 💚 -I personally allow for things like a homemmade tahini-based dressing (for a limited time) on a day when I know I ate a very low calorie breakfast or can reduce my calories at dinner. If I need to fill up still at one of those meals I drink a 24 oz of water and a hot tea (Stevia is a zero-cal sweetener if you need a sweetener and making your own is safer and easier than the store bought...just grow it, clip the leaves, rinse and dry them, grind them and use less than you would use sugar-voila!) -I also encourage physical exercise! I am convinced it is more than "20%" of weight loss success bc of extensive experience. You need to move, so do something challenging but that fits your personality and doesn't hurt you in bad ways (sore muscles don't count 🤭 ). Walking where you sweat IS exercise as is weight bearing activity (the latter very important to women in their mid-30s and higher in age)! Plus your body shape will reflect your hard work! -Only hesitation would be the amount of potatoes, as those turn to sugar rapidly so if you are sugar-sensative or inactive, it will result in a negative affect. Good info!

So much truth and no-longer-common sense. We have to arm ourselves with it before going to the grocery store or restaurant because the battle raging is us against brilliant, well funded marketing aiming for our money -- and minds.

LOVE, LOVE, LOVE amazing video, thanks

Yes but dont we need some fat in the diet for hormones?

New to your channel but I appreciate you content. Do you have any tips on healthy snacks that aren't almonds and other tree nuts as I'm allergic. I can do peanuts, but almost all of the "suggested snacks" contain some sort of almond or tree nut products.

Not related to diet at all, but could you come and cook for me please 😂 all of your food looks so good! 🤍

It’s not a calorie deficit. It’s because different foods send different instructions to your body. I’ve lost 135 lbs using keto and intermittent fasting. Each time we eat anything, the body releases insulin that tells the body to store fat. Some foods release more insulin than others. The less times you instruct your body to release insulin, the less times it signals to store fat. You CAN lose weight by counting calories in and out, and I lost over 100 lbs that hard way before, too, then gained it all back with incredible speed the moment I could no longer bike 8 miles per day and do 1 hour of yoga every day. I exercise now because I feel good. No crazy long exercise. Keto and fasting was the easy key to weight loss for me. I’m 60 and was in surgical menopause at 30, so you can do it, too!

I’d love recipes for those great salads! 😋

Lovely video, just wanted to clarify that going for a walk is considered exercise thermogenesis. It’s not part of NEAT because it’s intentional exercise. Things like typing or fidgeting are considered NEAT. Keep up the good work! 🎉 looking forward to more videos

what sucks about this is my stomach won't tolerate most of those foods, and I actually (love veggies, nuts and avocadoes) . my stomach is broken 🥲