How to Lose Fat + Keep it Off // How Metabolism Works

Research shows that our bodies need around 35 calories / kg of fat-free mass (16 calories / lb of fat free mass) to run their full set of processes and maintain a healthy hormone profile, if we’re doing zero movement! To get a feel for what that is for you, you can take your total bodyweight and subtract a rough body fat %. Then, add in your estimated calorie expenditure from movement (workouts + general life-living) and you have your total. For me, that’s about 1,700 calories without any movement at all (no, not because I’m genetically blessed or super tall! building muscle and strength over years racks this up!) If you’re eating below [this number + extra for your movement], please look out for yourself and think about how you can gently bring this back up, with specialist support if needed. You’re bringing a lot more to the world than just how you look, and we need the best you 🤍❤‍🔥 Edit: also, if you are eating significantly below this number and noticing that your body is no longer responding (i.e. no fat or weight change for an extended period of time), while appreciating that there's a LOT of inter-individual variability, the aggregated data seems to suggest that there's a real possibility that these metabolic adaptations we cover here have taken place. I'm not able or qualified to tell you what's happening in each individual case, my goal is to make you aware of the possibilities so that you can make informed decisions and consider your options towards a healthier you 🤍 love ya! ❤‍🔥

“Constantly putting time, energy, and effort into losing weight, just to put it back on. You’re distracted from living your life” instantly liked in the first 30 seconds. 👍🙏

"If you hated the journey to a healthier you, then by definition, that isn't healthy. " 🤯 So simply stated, but so very important!! I love it!! A new lens to look at choices through.

"I don't care how long it will take to get there, I'm only doing it once in my life, I've got other shits to do." I'll start repeating that to myself.

As a Registered Dietitian I’m so glad that you point people in the right direction rather than just sharing what works for you and selling it as the perfect diet for everyone. Love that you help break down the science for everyone to learn ❤️

The caloric deficit only needing to be 10% less than regular caloric intake BLEW MY MIND 🤯 I learned so much from this video. Thank you! ❤️

Maybe a 'protein explained' is a video you could do in the future! :) Explaining what is protein, why we need it for muscle growth, how much our bodies require and how we can optimize muscle growth by consuming it and when. Also maybe breaking down some of the most common supplements/forms (like whey, pea protein or soy).

great video

Girl, you smart. Thank you for this! It makes me feel like I'm doing SOMETHING right. I love the "I don't care how long it takes, I'm only doing it once" mindset when it comes to fat loss.

I'm nearly 34 and I've been trying to lose weight for 26 years. At this point my gravestone would read "she wanted to be thinner". I look at all my life's achievements - my degrees, my amazing career, my wonderful marriage and all the fantastic adventures I've been on - and every single one of them is soured by my body not looking the way I'd like. Every day is ruined by feeling uncomfortable and hating myself. I've lost a bit of weight a few times in my life, but always gained it back sooner or later. I am sure at this point that my body does not work the same as a slim person - whether it's metabolism, or insulin resistance, I'm unsure. Hopefully I can take some of your guidance to heart, and ideally start focusing on something - anything - other than my weight, or the way my clothes feel, or the desire to look and feel a different way.

I sometimes get caught up in how slow my weight loss has been, but ultimately, Im so much more active and healthy than I was a year ago! Its been 11 months since Ive started losing weight and Im down 20 pounds on the scale while building muscle. Its slow but, like you said, its felt fairly easy and enjoyable (most of the time) that I don’t mind doing this for another year. Ive learned so much about myself and feel a lot more confident!

You just inspired me to quit my 1200 calorie a day diet that I started 2 days ago. Thank you! I've done that diet so many times, and yes there's fast results but I have also put back the weight many times. I was so lightheaded yesterday I couldn't even see straight when trying to do a simple task! I'm a breastfeeding mom and I wanted to go back to my old weight before pregnancy, but after finding this video combined with how horrible I felt after only 2 days of cutting calories made me realize quick results aren't worth it!!! I want longevity! And I love lifting weights so losing muscle would suck!!! And if I had ate that low of calories I wouldn't even have energy to exercise period! I'm going to take your advice and only eat at a small deficit of 200 calories maximum, start incorporating lifting again, and start listening to what my body is telling me in general!

I’m taking my physiology finals this week and when you said that our bodies are complex I really Don’t think people truly understand how complex it is I have professors who have been studying this their whole life and still don’t know 100%

"Every activity takes movement and that's all compiled into NEAT... it's pretty NEAT, ya know?" My boyfriend wasn't watching this with me, he was across the room reading, but started laughing his peach off. He even asked me to replay it. Thank you for making his day, Natacha.

The way you talk about body weight, training and eating just genuinely always leaves me in a better head space. It’s motivating and so from a place of love and science. Thank you Natacha for always putting a smile on my face with your videos ☺️

This is solid. As someone who recovered from an eating disorder, and naturally (and very slowly) lost fat while gaining muscle without intending to, or really realizing it, I can attest to everything you described. Please don't restrict your food peopleeee. I wish this type of clear, scientifically-backed content on health and fitness was the norm. Keep doing this great work Natacha! ❤️

I've watched this video about 4 times now on separate occasions, just because it really resets my thinking around fat loss. I keep falling into traps because my fat loss journey is taking SO long. Even with photos and various measurements, I feel like I'm barely losing fat, not to mention the scale not budging. I would love to see you do a video debunking the approach certain apps and programs like Noom take, which I feel has done more harm than good to my relationship with food. I love that when I'm having a really crappy mental day around my fat loss journey, I can come back and watch your videos and feel that it's A OK and going to take time. Thank you Natacha ❤️

i really needed this video today. sometimes i get so caught up in the noise of diet culture that i lose sight of what's important! finding food freedom has been one of the hardest challenges ive had to face, and while i'm not there yet, it's videos like yours that have made all the difference in the world for me. i seriously don't know who i would be if i never found your channel!! Thank you, thank you, thank you, for showing us the science, calling out the bullshit (in the most hilarious way possible!!) and helping people like me. the health and fitness world is a much better place with you in it. hope all is well with you, love ya xxx

I just found your channel by my mindset has been that of “I don’t care how long it takes because I want it to be permanent and sustainable” and I have lost over 50lbs over the course of two years and never feel hungry or weak! This video is awesome!!

So refreshing to hear someone who actually knows what she is talking about and backed up with science. I’ll definitely take on board your tips for fat loss x 💪