You are fat because you eat too much- Do not buy into the bullshit. There are no secrets. Fat loss is not only your hormones and it is not only your genetics. Does it affect those thing? Yes, it does. Is is affected by them? Absolutely it is. But the crux of the issue is that you over eat food beyond what your body needs. For as long as you are overweight, this is a self evident truth
If you are more than 20 pounds overweight, you likely have high estrogen, skewed leptin levels, lowered testosterone levels, and are insulin resistant. What’s that all mean? Your hormones are contributing to you being overweight and/or obese, and you need to fix them by way of dietary changes. This is why fat loss is NOT only calories. Your biochemistry is what is responsible for how your body metabolizes food, stores fat, and burns fat. I am going to make this point more than once. You NEED TO EDUCATE yourself on your own biology, and subsequently make appropriate food choices. A high protein, moderate to high fat, low carb, zero to very low sugar diet is probably going to be the best strategy for you. “Everything in moderation” is not going to be a good strategy. You need to fix your hormonal health for the long term. This aspect of hormonal optimization and bodycomposition is extensively covered in the TOT Bible.
Being overweight/obese changes your genetics for the worse. A large part of your genetic code is malleable (epigenetics), and being obese leads to maladaptive adaptations in your body that then are passed on to the your offspring. So not only are you changing your genetics in real time to eventually get multiple diseases (which will be your fault), your are negatively changing the genetics of your eggs or sperm, and will have less health children as a result.
Fat loss will require an energy deficit-You will need to eat less food that you currently consume. Period. This is incontrovertible. You cannot diet forever, but you WILL need to diet for some period of time.
Fat Loss versus Weight Loss-Understand the difference. Fat loss refers to specifically losing fat cells. This is what you want to diet for. Weight loss refers to any combination of losing fat, bodywater, and muscle. You do NOT want to lose muscle. To avoid muscle loss, you must eat an adequate amount of protein, and having protein at every meal is a sound strategy
If you have no sense of how much you eat, you MUST start with accounting for food intake. Begin with keeping a daily food journal. Develop awareness of when you eat, what you eat, and what behaviors surround your eating
Calorie counting is not the be-all-end-all solution, but it is a very very reasonable place to start. If are completely ignorant of all things nutrition and cannot understand how you are overeating, assessing the energy/calorie content is highly illuminating and will help you make to better dietary choices.
Learn and memorize the following terms, and dietary information will be much easier to understand. Isocaloric=maintenance calories Hypercaloric=Eating more calories than you burn (fat gain) Hypocaloric=eating less than calories than you (weight loss) Protein=4 calories per gram Fat=9 calories per gram Carbohydrates=4 calories per gram
It is not expensive to change your eating. It is expensive to diet if you think dieting involves special diet foods. Most people focus on superfoods, health foods, and what they can and can’t eat. That is all bullshit.
A good diet is one that is based upon whole food, nutrient rich foods. You can tailor this list to suit your preferences, but a good diet should begin with -meat/fish/poultry/eggs -Dairy products (IF you digest them well. I don’t recommend dairy, as most people do not digest it, it has medley of negative health effects and modern dairy is of low quality. Experiment for yourself and see) -Vegetables and tubers -Fruit -whole grains -Legumes (IF you digest them well) -Nuts -Healthy fat sources, olive oil, walnut oil, macadamia nut oil, coconut oil, avocado oil
Your individual food choices are based upon YOUR metabolism and what digests well and what your body reacts too. The absolute best book to educate yourself on what “eating healthy” means is Deep Nutrition, by Catherine Shanahan.
You must consume enough protein-Protein is the most critical nutrient for a healthy metabolism, and it is what the body is made of. Aim for one gram of protein per pound of bodyweight. If your diet is insufficient in protein, sustainability will be impossible
Use your biofeedback-Do not eat and multitask. Eat slowly, learn the difference between being full and being stuffed. Pay attention to how food digests and your energy levels afterwards. Do not eat foods that do not digest well, or that crash your energy
Understand that weight loss has a hormonal component-Your insulin, your leptin levels, your testosterone, your estrogen, your cortisol, ALL of these hormones influence how your body partitions nutrients, burns and stores fat, and functions on a day to day basis. Fat loss takes time because you are adjusting your body’s entire hormonal cascade. This is not an immediate process (nothing in biology is)
Lower your sugar intake-Overconsuming sugar is a common issue, and it causes a hoard of metabolic problems, leading to overeating, screwed up hunger hormones, decreased testosterone, increased inflammation, and contributes to obesity, diabetes 2, and metabolic syndrome. Cutting out all added sugar by itself can dramatically change your eating and lead to fat loss
Eat Protein at Every Meal-Seriously. Protein is highly satiating, highly nutritious, and it prevents overeating and quick energy grabs that constantly sabotage people.
Use apps to help you be accountable and record-Fitgenie, Myfitnesspal, Sparkpeople, FatSecret, and many other apps exist that allow you to measure food intake. You have the technology, and don’t makes excuses for not taking advantage of it.
If you count calories, then you need to establish your caloric baseline-This means determining your metabolic rate, and figuring out how many calories you need to eat on a daily basis to MAINTAIN bodyweight. Once you have determined that baseline, then you can begin eating in a calorie deficit.
If you are going to count calories, then about a 500 calorie deficit is a useful place to start. That said, understand that it is impossible to know exactly how many calories you are eating, and measurements are always approximate
You cannot be in a deficit FOREVER-you will need to take periodic breaks from dieting, where you eat isocalorically and give your metabolism a break from energy deprivation. This may be one day a week, this might be a few days every few weeks. There is no exact science to this,
Expect to lose weight quickly in the first 3 months, 4-8 lbs (1-2lbs weekly), but after that it will usually slow to about 1lb a week, and then even 1lb every two weeks as you get steadily leaner. The more obese you are, the more dramatic initial weight loss can be, but this does not last.
The Most reasonable formula for fat loss is as follows -Establish an eating/calorie baseline -Establish a calorie deficit. 500 is a good place to start -Aim for 1-2lbs of fat loss a week -When fat loss stalls completely, take two days to eat whatever you want as much as you want (this is a reed) -Start dieting again, but at a lower deficit than before -Do not diet for more than 4 months. After 4 months, follow a maintenance diet for 2 months, then resume dieting again. Repeat this process as many times as necessary -Always be strength training/resistance training this ENTIRE TIME.
Track your bodyweight daily. So long as your scale gradually trends DOWN overtime, you are losing fat. Tracking daily can be intimidating, but over 100, 200, 300 days, you have objective data that demonstrates how weight loss is a TREND over time, not a day to day battle.
Do NOT try to lose weight as fast as possible-Metabolism does NOT like abrupt changes. Losing weight too fast results in muscle loss and causes hormonal changes that put your body into MORE of a fat storing, hungry state. Yo-yo dieting never ends for this reason
The Most powerful nutrition approach I know of for LONG TERM fat loss and for radically improving your hormonal health is the Metabolic Blowtorch Diet. It does what it says. Its an “ultimate” combination of insulin controlled eat, fasting, specifically time resistance training and cardio, plus supplementation.
Fat loss begins happening INTERNALLY, not externally. The reality to fat loss is the place you store the most of it is the last place you fully lose it. So don’t set yourself up for failure with false expectations. Losing fat is like raising kids, it goes by fast, but day to day it doesn’t seem so. Most people do not notice dramatic changes until the 3 month mark. Take your time
There is a such thing as stubborn fat. Fat cells have different kinds of receptor sites on them, and some of them get “turned off” from being burnt when you are in a calorie deficit. This does not mean that you cannot burn stubborn fat, but it does mean that you should not unrealistic expectations of dropping all your “belly fat” or inner thigh fat, or love handles, etc. The longer you’ve stored fat in that area, the more likely it is to be stubborn fat in the first place. You can help to burn your stubborn fat stores through very low carb diets, fasted cardio (fasted cardio does NOT burn more fat, but it can help to burn certain kinds of fat), and of course lifting weights.
Metabolism can take months and years to change. Change the way you eat and live, do not only “diet”. 80% of people that lose weight put it back on; they lose it too fast, and they never fix their broken mindset and life. Change has to be internal and external
Exercise for muscle and strength gain, do not exercise for fat loss-Unless you are high level, highly active athlete, exercise alone is NOT a strategy for fat loss. Increased activity makes you hungrier, and increases your metabolic rate. Use exercise to improve bodycomp by way of adding muscle, increasing strength and improving overall metabolic health.
Train with compound movements-make your resistance training effect by prioritizing strength along the fundamental patterns of movement
Your relative bodyweight strength SHOULD increase as you lose fat. That means pushups, pullups, dips, plans, squats, lunges, situps, crawling, sprinting, you should get better/stronger at ALL of those things. If you are not, your training is ineffective, period.
Improve your cardio-Cardio is how your body handles oxygen, which you need to not die, and heavily influences your ability to burn bodyfat. Work on both your long endurance cardio, and short endurance cardio. Long endurance is low intensity, and walking is the most effective way to improve this. Short endurance is intensity. Sprint based workouts that use intervals are how you improve this.
If time is of the essence, then use use intervals and HIIT training to improve your cardio. These types of workouts can build muscle, strength, endurance, and improve your metabolic health to metabolize more bodyfat
For simplicity sake, going for a 15-30 minute walk daily can be the most reasonable way to start being active. This is most common cardio recommendation I make for people
The body of evidence is clear; once you become fat for an extended period of time, your thyroid and brain reset themselves to that higher weight. It takes YEARS to reset that back down to a lower weight. You MUST lift weights and fix your hormonal health to get your body to reset. This is not arguable.
Set GOALS-Goals are not the end all be all, but they will be milestone markers to aim for. Set strength goals, set fat loss goals. Do not set hard time frame goals. This is going to take as long as it takes
Be prepared to fail-Not every day is going to be victory. You can lose daily battles, but still win the overall war. Do not major in the minor. This will be hard no doubt. Welcome to being a responsible adult. Everything that happens to you is your fault. And you don’t get a second chance when death comes for you.
Invest in the Process-You may be a long time away from optimized health and body, but you will only achieve that through effort and knowledge learned through practice. The process is your practice, and you must practice daily. Health has to become your lifestyle or it will not work.
Depending on how unhealthy you are, it will probably cost you more over your life to be fat and sick than it would be to change your life. Being healthy and lean is comparatively far cheaper
You can do things radical, you can do things in small steps. What is better? Ive no idea, I dont know you and cannot say. I would just advise you to be realistic in your actions, and do not sell yourself short
Radical change can work. It can work because of how much it can improve things. Radical change can also be impractical, its very difficult to make a lot of changes at once. But if you can do it, do it. Most people won’t tell you that, but sometimes abrupt shifts can be powerful in changing your whole life for the better
Lifestyle is not temporal. The way of living that made you unhealthy will not be the way of living that leads to better health. Change your life permanently, not temporarily
Being overweight when you are young causes problems, MANY problems; an enlarged heart, endocrine dysfunction, and faster degenerative aging. If you are young reading this, unfat yourself now. If you are a parent with an overweight child, you are directly harming your child’s now and future health. Take responsibility.
It’s not the food industries fault. Food does not magically jump into your mouth, you voluntarily select it, chew it, eat it. It is not fast foods responsibility to fix your health, and your supermarket is not your personal trainer and nutritionist. Your life, your lifestyle, your choices are all under your domain of control.
You may encounter the most opposition by the ones closest to you. Either they get on board, or they get thrown overboard. You are the sum of the 5 people you invest the most energy in. If those people are making you unhealthy, time to make a change and direct it elsewhere
None of this stuff is easy, but it still is going to come down to Yes/No choices. If you’ve read this whole list, you have a much better chance of succeeding
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