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References:
Biggest Loser Study:
Weight Loss Maintenance Paper:
Self-Monitoring Weight:
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Written by Jeff Nippard
Filmed by Matt Dziadecki (
Edited by Jeff Nippard
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Music by Epidemic Sound:
Siny – Straight Out The Basement
Music by Bankrupt Beats:
Music from Uppbeat (free for Creators!):
Music from Uppbeat (free for Creators!):
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In this video, I cover three important strategies on making long term fat loss more sustainable. These science-based tips will ensure that you don’t just lose fat, but you are also able to successfully maintain your new weight.
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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: http://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!
o meu teclado parou de funcionar👍🏻
why does he have a whole as vase on his table
Does this advice apply if you want to lose major weight?
Think 60lbs+
I can’t stand the slow diet… I want to achieve my weight in less than a year. So current diet according to your app is around 1kg per week. Still slower than I’d like…. But at the very least near the end of the 12 months I’ll be at my target weight