How I Lose Fat & Keep it Off: Meals, Workouts + Everything Else

——————————————————————————————
——————————————————————————————

Hey my friends! Today, we're living a day in the life of my fat loss approach that I explained in my video 'How to Lose Fat + Keep it Off // How Metabolism Works'. In that video I expanded on the type of calorie deficit, workouts, and general mindset I would recommend and this is what that routine would look like for me. My last fat loss phase was a year or so ago and I've been focussed more on strength building since.

Everybody and every body is different. Please remember this is about the overall mindset and thinking: my exact numbers won't work for you. Study yourself and your body, and work with a Registered Dietitian if you want exact, personalised nutrition guidance. This is all about the high level approach, and as a reminder that heavy calorie deficits and hating the process aren't needed (:

My YouTube videos that I mention at the start of this one:

And for a great start to some reading on low energy availability and how it can really impact health, these papers have you covered:

[AnnaSmith-bp]

The fact that nobody talks about the book Woman’s weight loss secrets: the unspoken truth, speaks volumes about how people are stuck in a trance

[emilyayres]

Recovered from ED, gained my period back, 16 pounds down, lifting heavier and running longer than ever. Honestly thank you so much for your videos literally changed my life!!! ❤️❤️❤️

[carlahammond]

Seriously, Natacha's Fat loss videos are the only ones on this topic that I can watch and without feeling triggered. THANK! YOU!

[darianyurkoski]

Natacha posts a video = it’s gonna be a great day!!!

[aliabdaal]

Fantastic video, I’m attempting to lose fat while maintaining muscle atm so this is super helpful!

[DoeRaeMe]

This is THE BEST fat loss video I’ve ever watched!!! It explains the little details of science in a way everyone can understand, feel good about themselves and ACCOMPLISH their goals and stick to them long term! Bloody brilliant!!!👏❤

[jodieveronica]

I used to be a training gymnast but after suffering from depression for the last ten years I haven't been able to motivate myself for any exercise. I started watching natacha after another youtuber recommend her channel and I have been training in the gym for the last two weeks consistently. I love the science bits and I feel very motivated by watching her videos. Thank you natacha, you have actually changed my life 🙂

[juliaann]

I love how she included clips of her having fun and enjoying her life, shows us that life isn’t just about the fitness aspect.))

[natnatnat]

I love how much effort Natacha puts into her videos. She's a blessing

[lisenormann]

I'm honestly so impressed with how perfect your form is, and your core? It's honestly beautiful to look at, because every exercise you do, looks like perfection.

[lisaramsey]

I'm probably not your typical viewer, my daughter is. She's got me watching you. I'm 55 need new knees(have for 13 years) and now my doctors want me to quickly loose 45#. I am working out with a personal trainer 3 times a week and I'm building muscle. Now I'm being encouraged by a couple of medical personnel to use a medication to help me loose the weight. I like your approach and just hearing you be positive is making me think I can eventually get there. I really struggle to even walk, but I will get there. Meeting a new doctor this week and hoping he is more realistic. Keep up the good work.

[loujane]

I usually don't post comments, but I just had to say - thank you for putting out videos that are informative, entertaining, and aesthetically pleasing! You can really tell how much effort you put into each of your videos, and regardless of whether they are science topics or a vlog, they are timeless and can be watched back without getting old :)

My boyfriend said I looked super happy this morning, and it was because I saw there was a new video out and I was smiling from ear to ear haha!

[thehecticglow_]

Thanks for this!! I’m trying to lose fat but I’ve struggled with disordered eating in the past. Counting calories was always a trigger for me, but seeing things in scientific terms and prioritizing health and body function has been so helpful!! 💖

[kawtharbakhach]

Natacha, for the first time in a long time I’m not in a place where I want to lose fat, or gain muscle. I’m just maintaining and letting myself be and you are a huge, huge part of the journey it took to get here. It’s such a good place to be! Thank you ❤❤
And I know when I do see myself needing to do those things, your help is here!!

[jorammossink]

This is exactly the type of content that I want to watch every day. Inspiring, informative and full of energy! Great work, and keep it up!

[DeadAsMyMomCouldBe]

I missed these videos! So glad to see you back posting and smiling! Thank you for posting and for breaking things down in a way that is comprehensive and inspiring ❤️

[gingercanoe]

Im not actually trying to loose fat/weigh atm but your positive and gentle approach to everything fitness related is so so nice ! I can’t even tell you how much impact you’ve had about the way I see exercise and body image now after years of following and watching your videos !

[victoria-ivanova]

Welcome back and happy new year, Natacha! 😊 I wish you an amazing year ahead, filled with tons of happy moments and successful endeavors! ❤️ This video is coming at the perfect time for me as I just started my cut a week ago. 🙌

[nairu]

Found you channel a few days ago, and I've been obsessed. I used to have a horrible diet, always undereating, missing my menstruation, and constantly feeling fatigued. Now properly educating myself on how to maintain a healthy lifestyle with your help! Seriously thank you so much for posting these videos! (But also remember to take care of yourself too <333)

[Isabella-vmir]

My day is instantly made with you Natacha!!!! I’ve been going through a breakup and I really needed to have your bubbly amazing energy cheer me up! So much love for you ❤❤❤