The Process of Removing 10KG of Fat in 12 WEEKS | Science-Based Diet & Workout Routine

Hey Fam! First off, THANK YOU for all the love on this video!



I want to quickly clarify something important:


I mentioned that your body "holds onto fat more" when you eat too little for too long. I may have oversimplified things a bit.



Here’s the real deal:



When you're in a Prolonged Calorie Deficit, Your body adapts to use less energy


1. Since you weigh less, your maintenance calories naturally go down.

2. After a severe diet, your body eventually starts breaking down both fat and muscle tissue.
Losing muscle also slows down your metabolism (and rebuilding it takes serious time and effort).
3. Hormonal changes occur: you get hungrier & feel less full..



👉 This is called Metabolic Adaptation, and it's why weight loss plateaus.



So make sure you guys:



1. Aim for about a 20–25% calorie deficit (roughly 500–750 calories/day is ideal)


Very large deficits (>1,000 calories/day) increase the risk of muscle loss and slow down your metabolism, making fat loss harder to sustain.



2. To avoid muscle loss, make sure you're eating enough protein (ideally 1.6g+ per kg of body weight) and doing strength training.



3. To clarify the Reverse Dieting:



Metabolic adaptation works both ways.



When you increase your calories after a period of restriction, your metabolism can adapt upward as well (The increase should be somewhat gradual to avoid excessive fat gain & the adaptation isn't immediate - it can take time)

So periodic refeeds (1–2 days per week at maintenance calories, often with higher carbs) and Diet breaks (1–2 weeks at maintenance calories after several weeks of deficit) help you

a. reduce the risk of muscle loss
b. gives you a mental break from dieting

by helping you restore hormone levels: leptin and thyroid hormones, which regulate metabolic rate, hunger, and satiety.



So this just makes the entire diet process more sustainable as long as you can use it in a disciplined way.



Everyone’s different (genetics, muscle mass, activity levels), so listen to your body!



Having more muscles is the key to this process. This is why strength training & eating your proteins is so important during both deficit and surplus phases.

Hope this helps! Always learning and sharing what I learn with y'all! 💪

I AM GONNA DO IT ANY GIRLIES WITH ME I AM GONNA SHARE MY RESULTS AFTER 2 WEEKS!! 🥹‼️

Is there only the audio version of this available?

Oh so I couldn't have found out about this BEFORE the anorexia??????

Eating fewer calories than we burn is still essential for weight loss, but hormones, especially "insulin," also strongly influence how easily our body accesses stored fat. Highly processed, sugary foods and constant snacking tend to keep insulin elevated longer, while whole foods and periods of fasting allow insulin to fall to levels that encourage greater reliance on stored fat for energy. The least processed and most natural foods are key: high protein, adequate fiber, healthy fats, and the slowest-digested natural carbohydrates are a solid foundation. Real food, real breaks, real results.

This is exactly why I stopped believing in one perfect diet. Everyone responds differently. AlterMe's personalized coaching and adaptive fitness recommendations seem like a much smarter way to build sustainable results.

I just love this video. It explains it in such an engaging way, especially for younger generations. People, all you gotta do is follow the advice of the video, this whole video is talking about body recomping. I actually think that most of us intrinsically know that eating way less, like 1200 a day less, and also not eating enough protein and not weight training, will result in the body struggling, cortisol rising, and fat being held on to in case of emergency -- because you're literally signaling to your body that you are in a state of emergency, and in fact, you're putting it into one. It's not a healthy place to be. I think many know this and are too afraid to eat more calories in the form of healthy vegetable fibers, adequate carbs to support intense workouts, and adequate protein to support muscle gain, perhaps because of some subconscious fear or programming?? Here I think of the old 90's and early 2000's obsession weight loss, notice I didn't say 'fat loss and muscle gain' (again see: body recomposition)... I also think about the effort and visibility it takes to build muscle: we can all jog in a park, but when you're doing 5lb curls next to some chick bench pressing 120, you feel a bit small. If you are unsure of how to start weight training, watch videos, ask someone at a gym if you have a membership. Start calisthenics outside. I love it, and prefer it over gym machines because I find it more engaging that way. Find what works for you. You will look 'pathetic' for a while -- but not nearly as pathetic as if you'd stayed on the couch wondering when you'll ever start. Reframe it. "I showed up today because I invest in being strong now and that's where my health and beauty reside." And, three years from now, you could be doing a set of pull-ups followed by a muscle-up at that same park to whoops and cheers. It is empowering. You got this.

How long are you supposed to bump up your calories? I've been on a deficit for around 7 weeks now and lost a couple kgs but now it feels like it's stagnating. I'm aware this can happen but I can't find information on how long to increase calories before going back to deficit.

Seeing this after going on an over 1300 calories deficit.. developping an ED and basically hating every aspect of food life. I’m full of regret.

i have a question, if i do swimming instead of workouts is that okay? bcs i already go swimming for at least an hour or an hour and a half everyday, and i have college n not much time for anything else. pls lmk:)

The caffeine cutoff time is so so important, i do 3 pm so if i have a bit of my caffeine drink left by 2:30 i can drink it quick and not impact my ability to sleep

I tried keto for three days I felt like dying

OCHU NI DA

Pre fl stats
Age: 13
Height: 156 cm
Weight: 48 kg
Where i wanna lose the fat, arms/hands, legs and stomach and face.


2nd june 2026

Ok soo I am ganna start tmr or smth cuz rn its midnight I should sleep lol