The ONLY 10 Things That Matter For Fat Loss

There is an OVERWHELMING amount of opinions out there about the best ways to lose fat and keep it off.

And these different opinions are honestly OPPORTUNITIES for us to create the plan that meets us where we are at -

because one size doesn’t fit all.

We just have to avoid becoming overwhelmed by all the options.

Or allow ourselves to get distracted when we do have a plan in place.

That’s why I wanted to share 10 fundamentals principles that are really what matter for fat loss -

no matter your exact dietary preference, preferred training methods or lifestyle!

And these things hold true no matter our age and can even set us up to be

leaner and stronger till our final day on this planet, the earlier we embrace them!

00:00 - Intro
01:26 - 1. Simplify, then diversify
02:01 - 2. Your goal can't be fat loss
02:57 - 3. Track, track...track
03:50 - 4. I can't have this
04:40 - 5. Move more
05:27 - 6. Recover
06:36 - 7. Dietary progressions
07:47 - 8. Challenge yourself
08:22 - 9. Embrace the SUCK
09:00 - 10. Exit strategy

[ndkat]

Thank you Cori! I started my journey three years ago after watching one of your videos. I have lost over 50 pounds, lost over 28% body fat and have reversed my type 2 diabetes. At 50, I’m the healthiest I’ve ever been. I continue to see progress and I couldn’t be happier about my results! Thank you for these amazing videos that are so helpful and inspiring!

[privatetatum]

I have so much respect and admiration for people who have 20 or more pounds to lose. It is so slow going, I can’t imagine. I try my best not to ever let myself get more than 5 pounds away from my ideal, because it’s so disheartening how hard it is to take off.

[lisaahmari]

If you are over 50, be glad your fat loss is going slowly. If you lose quickly, your skin gets super slack and saggy. Talk about disheartening. Much better to just be patient and let the fat come off slowly, allow the skin time to adjust. Our skin does not have enough elasticity anymore to handle quick re-sizings of the body the way it did in our youth.

[Andra-crcd]

As someone who lives with Type 1 diabetes and Celiac disease, I find myself frustrated at times because I can't work out or I can't work out as hard as I'd like to. Your statement "we can only work out as hard as we can recover" hit me hard. I need to be kind to my body, do what I'm capable of doing that day, recover and try again. Thanks so much for the encouragement and information!

[christianasampson]

I’m recovering from kidney surgery, I’m week 3 of no exercise at all and still got another 3 weeks to go before I can even go for a long walk.
I’ve tried to keep my diet as clean as possible but I’ve lost weight, lost muscle but I’m not focusing on the loss.
I’m getting a plan in my head of when I can get back to exercising and how I can rebuild myself back up again, I have refused to sit here shovelling junk food in my mouth, that is not the recovery I want.
Your videos help keep me focused on how I am going to come back bigger and stronger 👍

[Savedbygraceu]

I want to thank you so much for your encouraging videos and the words of encouragement. I was never really overweight but I did lose fat and gained muscle. I am a seventy one years old woman and this is the best that I have ever felt. I was formally an educator and you have given me a direction that I was praying for. It’s not too late for me to be a trainer but also do the nutritional aspect of it which is just as important. I’m literally crying 😭❤️because I want to be an encouragement and coach for women especially women my age. I’ve seen so many kinds of restrictive diets on YouTube and I don’t see the joy and encouragement of their diets. Always confusion, rudeness, arrogance even narcissistic tendencies. But not here. It’s all about how we take care of our bodies a not restrict ourselves. You are one of a kind and I can think of another trainer who I think highly of that thinks and talks the way you think and speak. She’s awesome!! And so are you. Thank you Cori!! Young lady you rock and keep up the good work!! 👏🏾👍🏾🥰✨.
I just can’t tell you and I know I speak for everyone that you are the best.❤. Everything makes so much sense!

[Delilahjulylah]

I love how concerned your dogs were when you were flopped down on the couch!❤

[mahimanandakumar]

The part about recovery hit hard. Recently I had 2 great workout days but then crashed hard the next two days! Even I couldn't understand what brought about such tiredness all of a sudden. "You can only work as hard as you can recover from." That is great advice. Thank you.

[BMR-FitnessPremium]

I tore a calf muscle this past Jan and watched "5 Mistakes That Got Me INJURED (Avoid These!)" everyday of my physical therapy and the timing couldn't have been better. Now I have a whole new perfectly timed lesson to digest! Thank you!☺...

[sweetpraises]

You confirmed many things I have been and am going through as I continue my weight loss and health journey which started at the beginning of this year. After many years of wanting to do this, I finally acted on this New Year’s resolution THIS year! It was like a switch turned on and I was ready to go for it!! I love how you said “choosing” vs “can’t have.” I did demonize foods for a bit but I think that was to mentally help me choose which foods is best for my body and goals. Now, my mentality towards certain foods (rice, pasta, Doritos, etc.) is more flexible. After 3-4 months of focusing on just weight loss, I recently added strength training, which required me to change up my workout routine and diet a bit. Just a few weeks ago, I assessed my body and weight after increasing my calories and re-added my Doritos (portion control & every other day) for a week; my weight still stayed the same. I was really happy that my body is burning calories much quicker after I increased my NEAT, protein intake and steps to 10, 000. I’m just 4 pounds away from my weight goal, which is very exciting! I am learning so much from you and other fitness experts to help make my weight loss journey enjoyable, rewarding and sustainable! Thank you so much for what you do💕

[youtubeKathy]

it's funny how you come back to the basics after you try everything else. You have one of the best channels out there for fitness and health. thanks Cory.

[AM-qwmb]

Love this discussion- have really hit my stride lately but after an all nighter at the hospital with my little man I was in need of the reminder that it is ok to take an off day to recover and rest 💕

[dreao]

Tracking with scale is a game changer ❤

[JamieReviewsStuff]

Heading to the gym in an hour, and super unmotivated. Thank you for the boost, sometimes you just need some good advice to get back on track.

[brittlanders]

This was very timely for me. I’ve been pushing hard towards a goal, but I just hit a wall a few days ago. I took time to sit and read some books and not stress over calories.

[stephaniewalsh]

I have been stuck in a weight loss plateau and can't seem to get below 170lbs and have been there for 5 weeks. I am 5'3.5" and this weight is simply too high for me to feel comfortable. I have lost 20 lbs since January 5th 2024. I am changing up my workouts and adding some healthy carbs slowly back into my diet. Hoping this will start up my weight loss again. Appreciate your very informative videos.

[halleyshriber]

Thank you SO MUCH for this pep talk! I love the mix of humor, understanding, and knowledge you bring to fat loss.

[ruchitat]

Thankyou Cori! Your videos have a basic yet such a different perspective to them. Never come across any other videos like yours. ❤❤

[millies.]

It's great to find a video that to me says it's okay if you need to not set your goals so high. Just get serious and tackle the basics. Drinking enough water, sleeping and upping the protein has been a challenge. I baked sweets when I was younger for my whole family yet have maintained my weight no more than 10 pounds difference from ideal weight. Yet when you go over 45 years old your body changes. It's a journey.

[privatetatum]

I workout 7 days/ week year-round. Some of those days I’ll “just” do a step class, but most are strength training. My muscles atrophy SO FAST I feel like taking a day off every week would get me nowhere.