Perfect timing. It had been 18 hours since the last RP video so I was about to go on a hunger strike.

I’m from a psychology background. I have always thought the psychology of losing weight is 100X harder than the actual science or method. Losing weight is easy. Overcoming the mind games of losing weight is almost all of the actual work. I didn’t lose weight until I spent real time trying to understand my emotional issues around food and weight first. Took me a year. Once I got the crap out of the way, it was pretty easy.

Mike pretending he didn't want to read his sisters teen girls magazines... yeah right, dude was waiting by the mailbox for them each month

You’re a good dude. Aside from all the jokes and lightheartedness in your videos you always show an incredible amount empathy and understanding of what you’re talking about

My wife had a weight number fixation, and by having her change the scale to kilograms, it *completely* changed her outlook. Now she was no longer fixated on some number, because as an American she had this Freedom unit lb number burnt into her brain by 17 magazine or cozmo or whatever, but by just switching from pounds to kilograms, she was able to just be like "okay, I'm trying to lose 250 g every 5 days" or whatever, and the number on the scale wasn't really a goal she was shooting for anymore. She started finally just looking for momentum until she looked the way she liked. Small tip, may work for some people that have number fixations to switch to a different measurement system

I have a piece of 12x12 plywood in my bathroom that I wrote "FAT" on it. Every morning I stand on it to see how I'm progressing.

I am a 5' 11" woman. When in the best shape of my life, running 20 miles a week, I weighed 180 at my lightest. I am large. I have huge parents. My grandfather is 6'7". It was a lifetime of telling myself that I will always be a monster and huge and never get to be feminine like the rest of the tiny women I saw. I finally came to realization that I look my best at 200lbs. Especially when I am just very strong and farm grown as they say. I can look at myself and start to love myself. I want to be healthy and feel good. I dont care what my number is, as long as I get stronger and feel better thats a win for me now. Now finding clothes that fit my shoulders and chest is a whole other story, lol.

"We don`t need perfection, we need consistency!" That´s the key. Awesome, great video.

This is exactly what I needed. I cannot keep up with religiously tracking my calories. It makes me too food obsessed and I feel like I can't live my own life.

Fun fact my PhD supervisor (rest in peace Steve) was originally a journalist before retraining as a scientist. He worked at teen magazines (they just have a couple of guys that write all the same group of interest magazines saves on cost). All of the quizzes, reader questions and articles were made up by a bunch of middle aged guys.... the more you know!!!

I recommend everyone to find the book titled The Secrets of Longevity and Vitality ; it goes deep into all of this, and it changed my life

I don't think I've ever felt more "seen" by a fitness type video. I had an eating disorder in my early 20s and I was obsessed with the scale. I was able to overcome it, but I have struggled with losing weight off and on. I have tried counting calories, macros, points, steps, you name it. Anything with numbers sends me into the same eating disorder headspace I was in all those years ago. As a result I have been feeling like weightloss isn't possible for me because I get so anxious when I try counting stuff. This gives me so much hope.

I still remember reading drew Barrymore was 5’4” and 120 lbs. you’re spot on about that affecting young girls.

"unless it's Orlando Bloom from Lord of the Rings" Doc truly embracing the Gimli memes

When the switch flipped for me and my head got in the right space I just started with portion control, cut out the beers, and started one of Dr Mike's dumbbell routines. It all started to gel about 4 weeks in for me. I'm a little past the two month mark and clocking about 224lb down from 255lb. I listen to the good doctor in the background while getting work done and tweak my workout based on what I learn that fits me and my goals. To make it more crazy I'm 47, have broken my back within 3 years, have an unrelated L1 compression fracture, an ileostomy going on a decade, and yes my GP and all of my specialists are on board with what I am doing. If my old beat-to-crap ass can do this, you can to my friends.

Dr Mikes valley girl accent is wild 😂. WTF

Thanks Dr. Mike, for understanding us 1.5 females in a way that 17 magazine never could!

Cool video doc, and good timing. My partner recently decided to lose weight. Previously she tried fads (to my annoyance) and she could do it. It was always temporary. Over years she has steadily gained weight. Nothing extreme, but recently she was quite upset by it. She was upset by the weight also! Tracking macros is off the cards. She actually is too busy, and it's an unnecessary hurdle. I started her off with breakfast. I made her two types of breakfast. Finely balanced, nutritious and filling. She snapped it up, and after a month, it was the absolute standard. A habit she doesn't even have to think about. The best part? She is less hungry throughout the day, and no longer snacks in the evening and afternoon. Bonus: she was losing (on average, scales didn't really appear until recently) 1lb a week, by eating a hearty breakfast! So, she mentions food again, talking about weight loss. Next step, lunch. To be fair, I only discussed options with her, and she came up with some easy lunch ideas that both feed her, and maintain her hunger levels. She did it herself. After a couple of weeks, and up until recently she was dropping 1.5 to 2lb a week. She hasn't been hungry, eating solid meals. Losing weight. Now she has seen that she can in actual fact control her bodyweight, she has been bolting on other things. Everything is sugar free - easy win. She doesn't touch alcohol or wine at all in the week, has a glass or two on the weekend or events - easy win. The biggest thing I saw, was that she adopted a mindset of small but long term changes. Changes that will last a lifetime, and be easy. New habits. Not drinking low calorie soup as lunch and dinner for weeks on a time. I actually put it down to one of your videos that you posted at the beginning of the year, where you basically slammed "new year new me" and resolutions. You warned heavily against dramatic sudden changes, or excessive amounts of change. So I bided my time, then paraphrased your video (mainly by removing the stuff that would offend her or weird her out). Not sure where this is going, but thanks Mike 👍

Did you make this video for me specifically? You made this for me specifically.

Props for calling out the lack of icons as a contributing factor to problematic beliefs a person may have about themselves.

The dieting videos are my favorite amongst the RP content. The nutrition series is some of the best diet content on youtube imo

This hits home so fiercely. I just went through all of this and have struggled my whole life with disordered eating, on and off. Tracking calories makes me slowly descend into terrible mental health and obsessive practices. Thank you for the helpful advice, Dr Mike.

As far as dieting without counting, somone once told me: Think of hunger as a scale from 1 to 10. 1 being hunger pains, dying from hunger, and 10 being loosening your belt and feeling sick that your so full. If you can keep your hunger at a 7, your golden.

Thanks for addressing this topic. I lost 120 pounds strictly from dieting, but picked up a nasty binge-restrict eating disorder along the way that made me gain about 40 of those pounds back. It's something I actively went and seeked treatment for with a therapist for, which helped a lot and I'm still navigating trying to lose not just the weight I regained but a little bit more while knowing I have the freedom to have treats or enjoy meals out without feeling guilty.

In 2019, I weighed 210-215 lb and I decided it was time to lose it. Getting obsessed with that number was what fueled me. The more I saw it decrease, the harder I worked to see it decrease more. Once I hit about 175-180, I even started running 5 miles every single day. I hate running. But I got down to my goal weight of 150. Then when I stopped running (bc 5 miles/day isn’t exactly sustainable for most people), I had PERPETUAL anxiety that I was going to gain weight. It never went away. I did start to gain weight about a year ago, and the deep wounding i feel when I see the scale now is insane, esp because there’s the added feeling that I “failed.” That plus the fact that I hate running has made getting back in shape some insurmountable goal. The fact that you address this in this video gives me hope again. 😭

Man it-'s easy to get obsessive with calorie counting especially if you've ever had eating disorders.😢It's like a trauma that comes back when you have to rely on numbers instead of your hunger cues

11days left on my 10week weight cut. Using the RP app ! I hit my goal weight today. I’m going to smash my goal , do my photoshoot and enjoy my rewards . Flip to maintenance / clean bulk for the summer and then mini cut again for Christmas vacation. Thank you RP You are legends

thanks Dr. Mike for being so understanding on this topic. People who haven't had to undo years of bad habits and rebuild their relationship with food/themselves don't understand the struggle of it all. As someone who has lost 80+ lbs, I really hate the "negative reinforcement" people put on themselves or onto others. Calling yourself/someone a "fat slob" or "fat piece of shit" is 1) cringe, have some (self) respect and 2) builds a terrible relationship with food/ skews healthy habits. Positivity is possibly the best thing you can do to lose weight. In my experience, it made me feel like i could finally climb out of the hell I had made for myself and gave me the confidence to persist. It made me want to eat healthier so I could improve my lifts/runs. It no longer felt like an endless cycle of failure and embarassment. Anyways great video, love what you do man.

Stacey is my favorite character Dr Mike ever plays 😂

I actually used to have an ED and have been wanting to cut after fully recovering the weight I lost and more without triggering myself, I really appreciate this video. Thank you Dr. Mike!

Personally, another reason tracking all of this can feel "icky" is because it can kind of feel like you're treating yourself like a computer or a robot and food as simply a resource, which can feel inhumane and kind of like a disservice. A lot of people treat food as something that brings people together, something that has a lot of nostalgia and emotion and connection tied to it, so tracking and aligning yourself with statistics around nutrients can feel like a threat to that.

Mike is the perfect example of not judging a ripped guy by his cover. I think a lot of people might look at Mike and first assume he's just a meathead, but once he starts talking it's obvious he has genius intellect. He also looks like he'd be super stern and drill sergeant-like, when he's actually one of the funniest people I've ever seen anywhere, not just the fitness sphere

I track nothing that goes into my mouth, except for keeping a rough mental count on protein to make sure I'm over 150g a day. It's just too tiresome to constantly try to figure out all the nutritional info for all home cooked meals I eat. Instead I weigh myself every single day and log it into excel. That way I can see what the trend line is doing over the last month or two. It's not hard to just adjust my eating accordingly from there. It's not like my calories have to be perfect daily, just good enough over time. I'm currently on a 12-week cut and planned to loose about 400-500g a week. I can do that without counting calories so long as I know my weight. Looking at my spreadsheet right now, it tells me I've lost an average of 541g a week over the last 6 weeks, so I'm a little ahead at the moment, but I know that'll slow down over the next 6 weeks as my body fat goes down. So long as you can accept reality on an ongoing basis, it's not rocket science.

Counting calories has been my most consistent means of losing fat. I don't track most of my macros, just calories and protein. It can be quite tedious and especially difficult if you want to eat out occasionally so I understand why it's not something others are keen on.

The part where you're counting calories and you're "extra good" made me feel seen. Dr. Mike knows how I be.

Thanks for all the valuable information and humor. Started in February 2024 at 300lbs and am at 250lbs now. Last weigh. As a longhaul trucker ive customized my diet and excercise in line with your advice and suggestions. My jawline is visible my shoulder and chest muscles are more visible. Friends and Family have noticed physical changes. I use resistance bands for higher weight and chest muscles due to space management within my truck but i also use 15lb weights with controlled slow reps. Again, thank you.

Calories keeping you big as hell.

I love the way you bake in stories into your videos, pretty much all of them have funny scenarios where the thing you’re talking about plays out

I love how approach’s these types of videos from an actual trainers perspective

I'm really grateful for this! I'm a woman and have struggled with eating disorders in the past. I still have a really hard time with the numbers exactly like you described. It puts me into an emotional roller coaster, and feeling like I'm doing better the less I eat, which just spirals down into obsession, starvation, binging and a fucked body image. 10 years ago I weighed 180lbs and was determined to lose that weight to get back down to the 130lbs I weighed back in my teens. But I did it all the wrong ways, lost the weight in bursts of starvation, and then eventually gained it all back. Now I'm back at 180lbs, again wanting to get back down to roughly 130lbs. (Fyi I'm 5'6 tall so 130lbs would put me at a bmi of 21.) But I really can't weigh myself excessively, or count calories daily, without it just triggering those eating disorder demons of my past. Because back then I did weigh myself obsessively every day and jotted the number down to each decimal in a notebook, and I obsessively counted every single calorie for each of my meals and every drink I had. I was determined to eat as little as possible and going above 500 calories in a day wrecked my world. It went to the point where eating ten slices of cucumber made me anxious. Eventually I did break that mindset and settled back into not giving much of a shit about what I ate or what I weighed. But then I found myself back at 180lbs, or actually closer to 185lbs, and being kinda bitter about it. Like I'm back to square one, and it was really all for nothing. I did actually start losing weight again on my own now, doing basically what you're saying here. I weigh myself only once or twice a month to get a rough idea of where I'm at. I counted my calories only once, to check how much of a surplus I was generally dealing with prior to starting. Then I figured out roughly what I should be eating for it to be around 1500-1700 calories without changing my diet too much. And then I just stick to that. I never eat past the point of feeling full, I avoid high fat foods, I only allow myself small pieces of cake once or twice a week, etc, but otherwise eat pretty much the same as ever since recovering from my eating disorder. And it is paying off. I must not be having as much as a 500 calorie deficit as I've only lost half the amount of weight I intended, but that's fine. After 2 months I've gone down 1 clothing size, which I back in my eating disorder days learned is roughly 5lbs. So I must be having an average of 250 calorie deficit, which is a great start! And imo a much healthier approach than to eat as little as possible and obsessing about numbers. I do plan on continuing like this until I get to a point of needing to make some kinda adjustments. Then re-check my bmr and re-calculate how much I should be eating, with a new plan. Maybe by next month or so, if things continue this well. I'll eat at maintenance (basically means eating more freely but still avoiding excess unhealthy foods and still not eating beyond feeling full) when I feel I need a break. I already had one such period due to vacation and it went fine, I did not regain what I had already lost the prior month. Basically I do lightly push myself to deal with the numbers at least just a little bit, to help ensure I'm not going completely off track, because I can count calories and look at the scale as long as it's not often or very regularly. I have to be able to forget about it in between in order to stay sane. But also doing the occasional weighing and calorie counting does actually help boost me to feel secure that I'm going in the right direction. Also, I hope that by pushing myself just a little to look at those kinda numbers again, it might help me defeat those old eating disorder demons for good, which would be a bonus. Also, I absolutely refuse to believe that just because I've had an eating disorder, I can't possibly lose weight in a healthy way. That is utter bullshit that some people say, and I'm not here for it. I believe I just need to be a little more careful and more observant, and that's all.

This “no tracking” approach worked for me and eventually I did get comfortable with measuring. In the past, getting on the scale was too harsh of a reality check if I knew I had “let myself go”. I didn’t want to know how far I’d gone as that would further demotivate me at the time. The extra effort to track macros, steps, weight, and change your diet can be so overwhelming, especially given you haven’t built up the habits (if you had, you likely wouldn’t be in the position you’re in). The lack of tracking was helpful in getting started with one small change at a time. Eventually, I grew to track macros, steps, and weight but it was when I felt I could handle each thing.

As someone who has struggled with disorderly eating her whole teen and adult life, I am deeply grateful for the information you are sharing in this video. Calorie counting and weigh-ins are highly triggering, even with a healthy person such as myself that wants to get in better shape and gain some muscle. Thank you

I track my calories. I like the assurance it gives me. Cannot imagine not doing it. Even when I don't put stuff into an app like MFP, I guesstimate in my head and keep a running tally of calories / protein.

Hearing you change the narrative on “cheating” nutrition goals (e.g. having a burger after a night out) as let’s try better next time, rather than in the tone of failing, is helping me along with I am sure a lot of people with eating disorders as well as binge-eating disorders. It’s that inner voice criticizing falling “off track” certain nutrition goals as failure is what is fuelling my binge-ED and even though I consistently weight lift 4x a week, that inner talk around food is a giant beast to tackle, so thank you for this. You gained a new sub ❤️

Love this content I’m a 5”8” female in the 215 range. I have dieted all my life have lost and gained over the years. I do train in the gym and eat fairly healthy but the consistency with my eating falls off during the evenings binge eating is my issue. I’m still a work in progress. ❤

Dr. Mike, before university I was a Jiu Jitsu competitor. Gained a lot of weight sitting at home in 2020 and 2021 and then first year of college, I discovered your channel last year around November and stuck to weight training and dieting, ever since I come back to these videos less for the diet advice itself but more because the psychology aspect you talk about is spot on. It's so reassuring to hear both negative and positive aspects of the psychological stuff you go through in the process and realize you've been through them and is on the right path, thanks for all the good work.

Found this channel this week and have been binging it honestly my new favorite youtuber

This channel grew so damn fast. Been an RP follower since 2018. I think they got over 1 mil followers within 2 years

Second! For my 1st fat loss phase I could only weigh myself 1x a week because the scale impacted my emotions too much. After 8 weeks I was down 5 kg & building muscles. Am now doing maintenance and weighing myself every other day.

14:30-14:51 is the greatest clip Dr Mike has ever released. 😂😂😂

In my opinion, this is one of your best. Please do more on the psychology aspects!

Managing water weight gain around my cycle is super tough mentally for me. I know it’s water weight and that it will come off but it is so hard in early stages of a diet to see the weight come back after I’ve been cruising along in a down trend for a few weeks. Another thing I struggle with is the ultimate strong/skinny body I want and my current healthy body. I’m pretty lean, but I store fat in my stomach area. Made worse by having 2 kids and some looser skin now. To get to my ideal, I have to be really thin which is hard to maintain. Puts me in a constant diet cycle. Oof. I’m currently just focusing on staying consistent making good choices as I go through my day and believing in myself that I’m worth feeding good food. This shit is real and it’s hard. Thanks Dr. Mike for tackling the tough issues that we all think about on the daily.

I’ve lost almost 100lbs from my max. Never wrote down a thing, just kept up with a rough estimate. Cut out all the high calorie processed stuff, got better alternatives, and if I do have them make sure I don’t overdo it.

Thanks doc, you’ve helped me lose 75lbs in the last year and a half while putting on some nice muscle

I love ya Mike your training advice is the best the internet has ever had

Perfect time for this video! I'm a 33 year old woman, I just ran my first half-marathon this past Sunday, and now I want to lose weight and build more muscle (I have a history of leg injuries because I slack on hip and core workouts). I want to keep my body strong so I can continue to run half-marathons, but I also know that losing weight should allow me to run faster. I'm very happy with my 2 hour 25 min time for my first half. My next goal is to run a half-marathon with 10:30 min/mi average pace. My problem is that I don't think I'm tracking my macros correctly, and I'm struggling to lose weight.

Last April I was drinking at least 14 beers a night and over 300 pounds. Today I'm sober a year and at 190 pounds. I didn't count calories at all.. I did keto keeping under 30 grams of carbs a day and lift 3 times a week and do moderate cardio like walking. This channel helped me a lot, I appreciate you, the information given helped me change my life.

The big change to the fear of stepping on the scale came when i decided not to care about daily weights and only care about the weekly average. So what if i gained 2 pounds one day, so long as my average on sunday is lower than last week, I'm happy.

Nice to see you talking about growth mindset with clients

Dr. Mike you are so good, this is meta-coaching, awesome stuff ❤!

I'm sure Mike isn't a fan of carnivore, but it's been great for me as a fat ass. I've lost about 30 lbs in several weeks and I feel better and my bloodwork is better than ever.

00:01 Losing weight without tracking macronutrients and body weight 02:35 Societal pressure on weight standards affects self-esteem 06:57 Losing fat without tracking macros is possible and freeing 09:13 Monitoring progress without counting calories 12:49 Consistency and positivity are crucial for building healthy eating habits and achieving long-term success. 15:04 Support building habit-based fitness lifestyle 19:11 Future technology enables permanent youth and strength. 21:08 Focus on looks over weight for fat loss progress. 24:34 Flexibility of mind is key to weight loss journey.

Learning how to trust myself after tracking for three years religiously was a HUGE step for me mentally. The consistency is still there and I’ve maintained weight and getting ready to aim for some fat loss.

Thank you Dr. Mike for the information!

I have lost 10 pounds over this last two weeks. All I have done is cut the carbs to no more than 50 grams daily, and increased my daily walks. Still eating plenty of meat protein and I am not counting caleries. Basically cut out Potatoes and Breads and Sweets. I have had to cut back on some of my weight training because of Tendinitis . So this is a good time to walk and cut back on the foods. 60 years of age and starting weight was 270 now today 260 and feeling great.Target weight 225.

Celebrate Victories is actually a real theory behind it. It‘s often used by professional social worker and it‘s proven to work in coaching or brining up people / children / youths.

As a 47yo woman who recently lost 20 lbs following a body building program, I needed this.

Scott the video guy needs to do a super cut starting with Dr Mike saying he's not into guys followed by clips all the guys Dr Mike has drooled over on the channel. 😂

here for the data, stayed for the identity crisis @15:20

Thanks for this. I'm a 49 year old female hitting menopause. My height is 166 cm and I weigh 68 kgs which suggests I'm getting slightly overweight based on my BMI. I've been through silly diets and such, but realised consistent workout and a healthy, balanced, but not super strict diet is the key on a long run. I do both strength and endurance training, feeling physically quite fit. I can run 5k in 33mins, bike 35 km in 80-90 mins and pretty much can row on the ergometer for an indefinite amount of time. Those numbers are not super impressive for an athlete, but in my age group I consider them rather impressive. Yet, I looked at the scale just yesterday and it made me feel like vomiting. The number on the display is what I call gaslighting...like how I see myself in the mirror (not too bad) and a number that suggests I'm being kinda fat. Today's beauty standards are so extremely damaging, comparing our bodies to others will take us nowhere and yet, we're being forced doing it so. I feel sorry for the young generation, who grow up surrounded by fake influencers throwing proper BS at them on a daily base. I mean,, if those numbers freak me out so much and I'm actually aware, I just can't imagine how let's say a teenager with a developing body could feel completely out of it. I love your approach and explanations, again, thanks for helping us out with your sanity, when the world seems to be going all fake and completely insane. Scales don't often represent reality, as muscle weighs more than fat, so my motto is as long as I feel fit and healthy, fuck the scale. Really, health is all that matters.

Great video, Mike. A lot of people can't bring themselves to count calories and use a scale. Healthy habits can always be the first thing to strive for.

I was at 173 for like 3 weeks in a row weighing in every day. Trusted the process and pretty much overnight dropped to 170.5 💪

No, i dont like tracking calories because its so much work and math. Lets say at dinner i take 600g of stew that is made of 5 ingredients. Thats fuck load of math to figure what im eating there. 😬 And if my wife have made that food, how in the hell i can know how much she have used each ingredients to make that food. 🤷

I love my level of psychopathy lol. I track all my food everyday. I cook all my meals and calculate everything I’m going to eat for the entire day. I’m down 80 lbs in the last 1.5 years. I know it’s not for everyone, but I’ve tried many different methods. This is the only way that keeps me accountable. Having an app to plug in my meals makes it easier to manage.

This video was amazing. Thank you so much. Got a 28 yr old at 435 lbs that I have no clue as to why he listens to me and no one else, but I see I’ve been doing half the stuff you mentioned. If I do the other half I’m sure to get him hyped up even more.

I'm 5'3 and I was 165lbs when I had fat rolls, saggy arse and a double chin. Im now 175lbs....but with a small waist, glutes and boulder shoulders.. Ive learnt to ignore the scales 💪

how do i loose weight? coffee. gonna have lunch? coffee. dinner some decaf will do. hate me 😂

One of the best videos from this Dr. Mike. This guy is incredibly sensible. I counted calories and macros for a couple of months to become nutritional conscious, for educational reasons so to speak. Now I don't do it anymore and just try to eat sensibly. It's working.

A strategy I adopted due to hating tracking food daily was to eat the same foods for breakfast and lunch every single day. Cottage cheese and Greek yogurt breakfast, protein bar snack, chicken and rice or sweet potato lunch, protein shake post workout and then just track my dinner meal. It’s made life so much easier. Meal prepping has become a necessity and I find it more enjoyable than tracking multiple times a day every day.

Get your butler to make your food 😂

Stacey is a funny bit. Also, I hear Stacey's Mom has got it going on.

Finally a fitness content creator I don‘t constantly feel like their content is just grooming me into buying their products! Great job; also I totally love your character.

Losing weight is actually really easy and hard at the same time. It's really easy, because if you just get rid of all the fast food, sweets and snacks that you normally eat, you WILL lose weight. But the hardest part is actually having a will power to not eat them again. You will get used to not eating them after a few months, but before that, you need to force yourself to not snack.

Algorithm.

Counting calories keeping you big as hell

Currently working on my Commercial License and I thoroughly enjoyed hearing him talk about aviation and comparing it to gym culture! ✈️

you're literally the best. as a person with 2 decades of ED, i cannot comprehend how important these nuances are to not traumatise your clients.

As a sports medicine physician that works with my patients closely for weight loss I really like the message Dr. Mike is spreading here. Positivity, consistency and being supportive to help develop good core eating habits really is the key to success. Keep up the great work, really enjoying a lot of these videos.

Since I work in software and frequent the gym it goes without saying that I’ve never had a social life. Therefore I really appreciate Dr. Mikes reenactments of normal human socialization. Which I’m sure is totally accurate.

Fat 40 year old here. I was a boxer in my 20s. A stacked short heavy weight. Life happened and 3 weeks ago the button popped off my favorite dickies shorts. Im a single dad. I cant afford a trainer so im digging through the bullshit to find help. You seem legit so i subbed. I put myself in a 500 calorie deficit clean whole foods and im tracking everything. I need those numbers. If i hit higher weight at the gym or hit under my calories or over 25,000 steps I feel good af. Yesterday i did 22 burpies before i had to rest. My goal was 15. I kinda got emotional. My hamstrings are tight af. My ankles hurt and knees protest every morning. My quads and back feel like ive been hanging out with college girls. So i added mobilty stuff in the morning before work. I will say my favorite part of all this is at work. Crop dusting the desk jockeys with protine farts, anytime i have to go up front for something has become the highlight of my day.

i've been having convos with my coworkers recently about diet and exercise and this is exactly what they're concerned about

I stopped weighing myself except once every 2 weeks. Im not worried about a number, im worried about how i look, which can be tracked with a mirror.

This is probably one of the best videos anyone trying to lose weight can watch! Followed Dr Mikes advice before- he’s said something similar in other videos just not as detailed. In about 9 months lost 30 lbs. always loved lifting but hated dieting. Went from 220 to now at 188-190. Just 4 meals a day basic Whole Foods mostly protein 1 shake. No snacking. And getting some steps in- something I wasn’t doing before.

On my weight loss journey, when the two cheeseburger meals happen, what I started to focus on was how I felt afterwards. I felt sick to my stomach, tired, sluggish, all that stuff you don't think about when you're cramming it into your face-hole. For me, it was analyzing how the binge episodes made me feel, and realizing that the binge just wasn't worth it. That helped me change my habits a ton.

Identified...heaviest for me was 277 in 2017, started keto in 5/22, made it to 142 about a year ago and i TRIP OUT when the number goes up and stays there for more than 4-5 days.....guilty but I am working on it....thank you for this video. I am about 21% body fat and VERY proud of myself but I have the unhealthiest relationship with the scale...

Wonderful video with loads of compassion and empathy

Thanks for the video, I’m a husband, dad of three kids and helping my wife with a consistent rhythm of healthy, eating and exercising. As a former personal trainer, family is the hardest.

This is a comedy channel and I’m here for it 😂

Counting my calories and holding myself accountable is the ONLY way I have effectively lost weight. Im down 11 pounds since March 1st. I dont have to worry about my macros too much because my meals are pretty balanced. I might go 2-8 grams over in one category 3 times a week. This is what works for me. Everyone is different.

This is validating as I’ve been doing the always slightly hungry technique the last few days.