How To Get Lean & STAY Lean Forever (Using Science)

Quick update on me: Since I started my fat loss journey, I'm down 24 lbs (11kg). All throughout my diet, I used a flexible approach to nutrition (tracking protein and calories only) and put all of the strategies outlined in this video to work. I also have to give credit to the MacroFactor App, which I used to determine and update my calories and macros based on changes to my metabolism over time. Full disclosure: I'm a part owner of the app, so I may have some bias, but I truly believe it's the best nutrition app on the market. Unlike most apps, it isn't just a food logger. It’s a science-based nutrition coach that uses algorithms to detect changes in your metabolism and make adjustments to your food intake based on your individual weekly check ins. It also has a "dynamic maintenance mode" that will adjust your diet to ensure that you stay within +/-2 lbs of your goal weight once you reach it! Most diet apps merely focus on weight loss and don't set you up for success after you've reached it. MacroFactor is truly unique in this regard. If you'd like to try it for yourself, here is a free 2-week trial: bit.ly/jeffmacrofactor. By downloading it, you help support me in the process, so thank you!! Hope your guys' week gets off to a solid start! Peace!

Never eating again

I never comment on YouTube, but I have to say this is such an excellent video. Of course it contains all the sound, science-backed information you're known for. But I particularly appreciate the fact that it includes a deeper, more nuanced understanding of human behavior and emotion that isn't as common in general in the YouTube fitness world. If anyone had any questions on the fundamentals of fitness and nutrition, I'd no doubt point them to your channel.

Love the way he delivered without making it too lengthy, being misleading, and he stayed calm. Completely on point. YT creators need to be more like this. Just shutup, train, and learn from others. You should be able to figure out if others are lying by just examining what they say, cross-referencing, drawing on experience etc. Have faith in your program, I wish everyone success!

I’m down 150 lbs since February 2022! (Comment written Sep. 2023) Just wanted to say that the way you described your fat loss process is EXACTLY how I did it! It’s the best, most sustainable way. I’ve got about 15 lbs more to go until I’ll be 10-11% ish. Once you accept that it’s going to take a long ass time, you feel so much more comfortable, happy, and in control of your journey. To anyone reading this: you can do it too! Diet is the most important part, but lifting weights is essential as well.

As a 6ft 3" person who managed to lose nearly 35 kilos or roughly 76 pounds in six months and now at about 15-18% body fat, the two most important advice I shall give you is that 1. Stay consistent, this goes a long way. 2. Just keep those unhealthy foods out of your house. If you don't have it you won't eat it. Also by avoiding chips, soda, or sugary stuff I gained a new appreciation for how good the natural stuff tastes.

Educational, informative, entertaining, and concise! There’s a TON of work that goes into this behind the scenes; thank you so much for sharing your knowledge with us! 🙏🏼

This whole video is really great. I particularly like the part about pairing activities. For me, I love being in the woods and hiking, but I do not like traditional cardio. I've cycled, ran, done cross fit but I always burnout after a few months, unlike my weight training that I look forward to every weekday and have been persistent in for years. After my lifts, even if it is late, I will go to the woods by my house and walk for around 60-90 min at a 3-3.5 mph pace. It has worked really well for me. My weight is pouring off, my strength has not decreased and I do not even think about the cardio as "cardio". I've been doing this for around 6 months and it feels extremely sustainable. Really great video.

I've been doing all of these things for 3 months and this video was just confirmation I've been doing it right. Thank you so much! I've made small easy changes weekly and it turned into -19lbs and a lot of anime during cardio.

The biggest thing for me was understanding average calories throughout a week. I’ve dropped 30lbs, so far. Currently, I’m eating 2,300kcal/day. I can displace calories throughout the week, if I’m smart about it. Example: we had my nephew’s bday at bdubs. I ate 3,800kcal that day. The other 6 days of that week, I ate 2,050kcal/day. The average for the week was exactly 2,300kcal/day, and this kept me on track.

I think another big thing is people set themselves a calorie limit without even knowing how many calories they are currently intaking, I found it much easier to just focus on tracking what I was eating without actually changing anything to start. Once I got a baseline if my intake I just slowly reduce my calories intake little by little over time and I found that to be a lot more sustainable for me

I'm a big fan of your videos Jeff. The amount of time spent in creating these videos from the level of info given, and consideration in how the information is presented really comes through. Much respect

This is what I’ve been doing for the past like 6 months and I’ve lost nearly 60 pounds. Good to know I’ve been doing good stuff. Definitely still trying to have a good relationship with food and not be harsh on myself. I like the plan of tracking only calories and protein as well

I've been consuming fitness content for quite some time now (around 5+ years) and this is probably the best video I've watched on how to sustain a healthy lifestyle.

You earned my respect in the 1st sentence when you said "fat" instead of weight. 100% of my consults use the euphemism "weight".

I will literally go crazy because I just discovered your channel and immediately felt in love. Your videos are unbelievably beautiful. Nobody talks about the special days that we kinda want to or should eat to have a good time, such as thanksgiving. I have a coach for nutrition and fitness program and she is kind of strict about eating anything other than clean foods. Right now I am in a position where I feel guilty for eating even small amounts of deserts on special days. Shortly, thank you, your videos make sense a lot.

Thanks fort this! Your video reinforces most of what I have learned on my journey thus far. I used to eat close to 4000 calories a day, my maintenance intake should have been around 3500, I started by cutting my intake to between 2500-2800. No restrictions on food types, if I want pizza, I count the calories and eat pizza, same for burgers, fries, ice cream, alcohol, etc. I also added very light daily exercise. My daily exercise has steadily increased since then. In about 6 weeks I have lost some 3-4" from my waist, but hardly anything from my thighs, while my upper body has gained muscle and bulk. I interpret this as unqualified success compared to every other eating and exercising regimen I have attempted in the past and this is a clear way to achieve long term weight loss and muscle gain for me.

Off topic but I absolutely love your decision for the design of the room you’re in, it looks amazing and it really suits your energy. Keep making amazing content!

This is one of the best, most well-explained videos I've seen regarding this topic. Super well done Jeff. Thank you. Such a gift.

Good video. I love your way of breaking these things down- you never trash other YouTubers, you follow scientific studies but you don’t overwhelming with the details, you value common sense and reality of everyone’s day to day.