The secrets explained 1. Extend your first meal to later in the day 2. Reduce liquid calories(sodas, juices etc) 3. Keep your self busy rather than being idle 4. Walk 10,000 steps everyday 5. Embrace hunger coz hunger= fat loss 6. Fat loss takes time dont try to super speed up the process. It is not effective longterm. Hope the summary saves you the 9:33 minutes. Lol 😊

Few comments saying this is the same content. But honestly I don’t mind hearing the same message again, it keeps me on track and in check listening to this on my way to the gym. People need to realise fitness is simple, and most of it comes down to repeating the same thing over and over!

"Embrace hunger" - this is pure gold.

Inspirational! Was called too old at 50! Started training in crumbling garage doing mainly bodyweight exercises got ripped af at 53 years old!!!

Total common sense and delivered in a calm, positive and intelligent way.

Since April 2022 I’ve gone down from 240lbs to 150lbs. Your videos about a year ago were very helpful, still love coming back from time to time to get some helpful motivation.

I want to thank you Wanhee I have lost 20 pounds in 1 month and 2 weeks. Your videos help me a lot.

only 1 secret : calorie deficit, end of the video, after u got ur desired body fat percentage, maintain calories,no more deficit 💀

Mann I have done a lot of research and it always comes down to every point that you had made, the foods that are readily available are designed to make us hungry every four hours… to be addicted!! I greatly appreciate the effort you put in to teach everyone how to live a healthy, strong and long life! 💪🏼✊🏼👊🏼

Your channel is literally the best health and fitness channel out there. I wholeheartedly vouch for your ideas after having found success discovering them on my own journey

not another clown who promises the impossible but a guy who has lived through what he tells us about and who knows more dimensions in life than just "pumpin' in the gym". A real, sincere help! Txs a lot!

I get up between 4 to 5 AM, am in the gym by 5:30 AM, eat soon after I get home from my workout, about 7:30AM, 3-4 eggs, bread, and eat my next/last meal as early as 2pm, and don’t get hungry or need to eat again. I go to bed around 8pm. In the past, I struggled with a little extra weight, but now it’s slowly coming off. I just had to realize that I don’t need as much food as other people. I’ve been working out daily for a few months now, rarely miss, and I don’t plan to ever quit. I’m anxious to see what I look like after a few more months.

You’re so right about the last point. Fat loss isn’t the goal. Change of lifestyle is. Fat loss is only the major bonuses from changing your life style. For those who can afford a trainer, it worked wonders for me. Sometimes I find myself wanting to skip a day but then I already made the appointment and don’t want to flake out. Even if I have meetings that takes over the regular workout hour I try my hardest to find an alternate time. Best yet I just sho w up and don’t have to think much. Just take on the challenge put in front of me and I’ll leave he gym happy I’ve done it. Also if it weren’t for my trainer I can easily talk myself into skipping leg days 😂 I’ve got a lot of hate for recommending this but it kept me working out 5 days a week for last 5 years.

This is the most useful video I've found about losing body fat thank you!

Finally someone that actually gives good advice

This is the way.

I love you talking about diet, but it would be cool to see some workout routines, how to plan it through the week and make the most of your time maybe some quick stuff you can do at home when you only have half a hour

At least he is consistent, he practices what he teaches. He giving gems based on knowledge he acquired from his journey which is different for everyone. I’m sure some of don’t mind the repeat in some advice, these videos are also introducing new viewers who probably have not seen his content before. At the end of day this man has a life of his own but is using his time to help people who are stuck in their journey. Grab a pen and paper write down things that will sit well with you and get to work.

Wanhee I have been watching a bunch of your older videos and now watching this newer one and I’ve gotta say you’re looking so good, handsome and healthy!! Amazing work and thank you for your content. Awesome + real advice

you are absolutely my hyung by now bro lol. the burned out after pushing yourself, the bounce back after pushing yourself too hard is so true, thank you wanhee. i'll try this "the slower, the better"

Very well said . Will do. Thanks and cheers from NYC!!

In my experience, maybe exercising less could work, because you won't be as hungry. I feel like the more I exercise, the more hungry I am during the day, and can binge eat. Also, embracing your hunger is a good idea like you said.

I find that this shift in mindset is really useful and works well. Thank you 😇

Thanks bro I will use this as my motivation for my glow up this 2024.

Amazing advice, amazing approach! Great video man! Cant wait to try

Love your channel bro. Cold hard facts. Former US Marine here respect to the ROK military 🤘🏼

This is honestly such a good video with actual information!

3:47 “my mother at the time” bro how many moms you got???😂😂😂

Great advice. For me, eating protein heavy meals means that I feel very full and consequently eat less. That helps a lot. And I don't do cheat meals/ days : it takes about a week after my last bad meal/ snack to lose any thoughts of wanting one. And yes, walking is great - but at a pace that means I could chat in short sentences, but not sing a song. After 3 weeks of daily walking I get to 11km in 90 minutes. Doing that I drop 0.5kg to 0.75kg week in, week out for 8 weeks and then it plateaus. At that stage I add in intervals of jogging to get my heart rate up to train the heart for longevity. Travelling for work is the killer of this routine, and my weight will creep back up due to lack of training intensity. Otherwise, I can maintain 15% all day long. In my 20's I was 10% bf without even trying. But now in my mid-50's, I have to eat healthily and consciously work out. All the best and greetings from Prague. CZ

This is quite the answer that I'm looking for. I'm an athlete and normally I lose fat, but since I work I don't have a lot of time to workout or do cardio. I really wanna do practice and work out but I can't because of the early wake-up and early to-sleep routine that messed up my training schedule. I'm in shock about my belly fat but since I watched your video I'm going to adjust this in daily life. Because I want to train but I cant and I know to practise hard I don't have the energy because of work. But this is gonna help me slowly.

Genuine value. Props to the style of your content

This is definitely accurate but then again we are all unique in many ways there is no harm in trying this. I've been doing this 6 Secrets to Lower Body Fat (not exactly the same but the idea is there) twice already and It really works for me. I am doing it now for the 3rd time.

When I work so hard, I need big pack of doritos beside me😂

The last part is the truest of them all, that and liquid calories! I was on a fitness path for the last 3+ yrs. When I first started out I decided to take my time on the weight and fat loss this time. I didn’t need to lose that much weight though, but I needed to lose fat, I took my time and it worked! It did get frustrating with the weight loss because it took almost 3 months to get to my weight goals (and it really wasn’t a lot). The fat loss took even longer! But I was able to maintain it. As a friend of ours took a week or 2 to get to his weight goals and he gained it back quick and more! I am still on my fitness path, but now hormones are taking over. I have to be on a treatment for 5 yrs and my mid section is not going anywhere, I was losing fat before but now it’s just there. It’s very frustrating. I have to be on an even more caloric deficit to maintain my hard work and I don’t like it. So what about that? Hormone change due to treatment, or being middle age / or both? 🙃 Best

all the love from Pakistan Wanhee. I love the aesthetic of your video's. Peak authenticity

I'm a software engineer. I try to follow as much of your advice as possible, but I sit for like 8 to 10 hours a day! It'd be great if you could make a video for people who sit a lot and how they can still make progress!

WHAAAT DA HELLL, you literally had 12k followers when i subscribed, the growth!!! damn man

Tracking everything and being aware of your calorie intake for me is the easier step to losing weight. It’s hard to go over your calorie goals if you are constantly aware of how much you ate. Also eating foods that have volume like fruits helps if you still feel hungry.

If you get up at 8 a.m. fasting is easy. Try getting up at 5 a.m., like I do, or 6 a.m., like many people do. In that case, lunchtime is not a mere 4-5 hours away but a dreadful 6-7 hours away.

Men I love you. Thankyou for this ❤

Merci Wanhee pour ces précieux conseils 👍

I agree with everything here, only 2 months in I'm down 30lbs already from 310, just doing walking every other day mixed with a little bit of jogging, and staying in a deficit, it's all you need

This vid is one of the best explained I have seen in years. Totally awesum and totally logical. Thank You so MUCH. Mad John Sydney OZ

Please make more vlogs, cooking volgs and stuff like that

Thank you!!!

Great video man! I really liked how you reframed hunger into fat loss. I've never heard someone say that before. And I agree on walking 10k steps/day. I did that for a year and lost 40lbs. I had a job in a warehouse last yr which also helped me reach that daily count. Rn, I'm working a remote office job and I avg 6k but I know I need to reach 10k as a non negotiable. I'm not sure on the pushing back breakfast though. I've always heard that breakfast should be the biggest meal of the day, with lunch and dinner being progressively smaller. I also follow Bryan Johnson (Blueprint) and he eats his calories earlier in the day to sleep on an relatively empty stomach. This is to improve sleep quality and de-toxify your body.

Great advice!

6:07 😂😂 im dying, many ppl be stressing about this too

Thx mate - good stuff

Some excellent advice!

Love your progress (and your abs) - your "secrets" are more or less human sense. But most people are irgnoring them :)

Number 5 is difficult to combine with work, because it is difficult to focus when you feel hungry

This is the weekly content I need to sustain my bodyfatloss transformation. Thanks Wanhee ❤

all good points so farr that i can relate with

This is all really sound advice

Great video.

The best method is just strength-training imo, building muscle is the best way - since you fill the "empty" space and lose even more body-fat because muscle burns more fat the more you have.

I've got a question for you Wanhee: What is your opinion on the Carnivore Diet. I started it just over a week ago and along with my 10k steps a day I've already lost 8 pounds.

Everything you said about intermittent fasting is true. I train a lot and I do it every day, hitting the gym is absolutely no problem at all. I've even run half-marathons on an empty stomach easily. And people be like: "OMG how do you manage, I could never train without food in my stomach, bla bla bla". Yes you could. You just don't have it in you to push yourself like that and discover what your body can actually do.

I was lifting weights from 2021 to 2023 December 31 I gained muscle sure but I never lost weight all that cardio all those P.R but I was just a strong fat guy I was down for a bit then last month April I decided nomore breakfast, carbs for lunch n veggies n protein at night one month later I'm 5kgs down first time in years

2:45 - don't forget alcohol! Even in drinks which have no added calories the alcohol alone has significant calories, not to mention the detrimental effects of alcohol on your body more broadly.

잘 보고있습니다~!

In the past around 7 months (during the current school year cause i moved to boarding school), i've lost around 140ish pounds (209 to 170 as a 5'11 15 yr old) and honestly i attribute diet to the most important thing, ive cut down on carbs (too many calories and it makes me bloated) as well as just started intaking protein (helps with building muscle after working out and i heard someone a while back on some random tiktok say people lose more weight on a calorie def if they eat protein)

02:45 me listening as i sip on my matcha latte 😭

Hard work beats talent when talent doesn’t work hard.

hi. how do you workout and not get migraines after? i get so discouraged whenever i feel motivated because after i workout there's a 90% chance i would get migraines

I think my biggest problem right now is energy drinks, I drink 2 big cans a day. Should just make up my mind and quit it tho. It doesnt give me anything, I just love how it tastes

I hate eating breakfast; my first meal could really be lunch. BUT if I don't eat anything and take medication on an empty stomach, I can't deal with the nausea :( and I have to take medication in the morning before work; otherwise, my neuro-spicy brain won't kick in until at least 2 PM. Any tips?

서울에 거주하시나봐요 ㅋㅋㅋㅋ 잘 봤습니다!!!

didn't you post almost the exact video like a week ago..?

Outstanding video! ERR🇺🇸 🇰🇷

"My mother at the time..." She's not your mother now? haha

Excellent

hi i tried pushing my first meal to a later time but got gastric issues. so i am not sure how to embrace hunger as i tried tolerating but not helping .... any tips for this ?

Does it work the same to not eat dinner instead of not eating breakfast?

Not eating much keeps you lean and mean and ON IT

I can always do weight training without breakfast, except for the leg day xD

Wanhee what’s your height and weight right now? Thanks ..

Wanhee, do you still fluctuate in weight as well or are you dialed in now?

Can i cycle instead of walking?

i have a bit of fat and muscle but i want to keep getting bigger should i stick to calorie surplus?

You're a cool bloke :). It's harder for Europeans to be as thin as some Asians. It's not so much our diet or lifestyle, we just have different genes. Thin Europeans are very rare. But, tell me what u think? Excellent videos btw, I agree with all the science!

Eat less, exercise more, maintain good habits. Not eating out! There I saved you all this repetitive health videos time!

I didn't realize how fat colas made people until I visited an Egyptian friend who'd moved to Saudi Arabia. In Egypt, he didn't drink a lot of cola because it was expensive. His diet was good but basic and he was quite active. In Saudi Arabia that changed. He worked sitting down all day and drank colas by the case. The guy literally ballooned. I hardly recognized him, and it was all cola.

What if you have a lot of loose skin?

its very easy for me to lose weight but unfortunately its hard to lose fat, i used to be 180 and now im 139 but im worried that ill always be skinny fat

What about skinny fat? It seems like it would’ve be the same but slightly different

You should add a TCA trigger warning because those 6 « secrets » can be bad if you push them too hard

Embrace hunger... how does this fit in with us who have gastritis?

Reframe hunger as "I'm loosing fat".

the best

guys my problem with 10.000 steps a day is i have rod & screws on my femur so i cant walk for 10k steps without hurting myself. the best i can do is 1500 steps, is that okay?

you have a zinus bed as well?

I ate roughly 1,400 calories today. Im a male 6’1 182 pounds

I’m drinking beer right now. Shouldn’t do it if I want to lower fat lol

Who’s 15 or under trying to get ready before school

You deserve subscrive

I have been skipping breakfast all my life, i only eat at 1 pm, i never eat sweets because i dont like sugar or sodas, and still… i have a lot of body fat percentage…. Idk why but i just cant get defined no matter what. So keep in mind that genetics does affect your build. You can be skinny and not defined

Honestly I think cortisol (stress) and beer is what made me skinny fat

How about protein turn over..? The longer you put off your first meal the more likely your body will pull amino acids from the muscles.....