7 things you don't need to do to lose fat.
(some of these will surprise you)
(some of these will surprise you)
1. Exercise
What happens if you lock someone in a cell and feed them very little food or water?
They'll lose weight.
Fat loss is caused by a calorie deficit.
Lower your calorie intake enough and you will get into a calorie deficit.
What happens if you lock someone in a cell and feed them very little food or water?
They'll lose weight.
Fat loss is caused by a calorie deficit.
Lower your calorie intake enough and you will get into a calorie deficit.
I do still recommend exercise though.
Any exercise is will burn calories and help you get into a calorie deficit.
I recommend resistance training. Although it will burn fewer calories, it will provide a stimulus to maintain muscle (so most of the weight you lose is fat).
Any exercise is will burn calories and help you get into a calorie deficit.
I recommend resistance training. Although it will burn fewer calories, it will provide a stimulus to maintain muscle (so most of the weight you lose is fat).
2. Sleep 7 hours a night
Sleep always appears on lists about fat loss because it will influence hormones that regulate appetite and movement.
But you can lose fat on any amount of sleep if you can control your food intake.
Poor sleep just makes it harder to do that.
Sleep always appears on lists about fat loss because it will influence hormones that regulate appetite and movement.
But you can lose fat on any amount of sleep if you can control your food intake.
Poor sleep just makes it harder to do that.
3. Reduce stress
Like sleep, stress doesn't impact fat loss or gain directly.
When stressed you'll be more likely to comfort eat and consume too many calories.
But control your intake, maintain movement levels and you'll still be able to create a calorie deficit and lose fat.
Like sleep, stress doesn't impact fat loss or gain directly.
When stressed you'll be more likely to comfort eat and consume too many calories.
But control your intake, maintain movement levels and you'll still be able to create a calorie deficit and lose fat.
4. Limit carbs
Severely restricting carbs will make it likely you get into a calorie deficit.
But so will lowering fat, or lowering both by a more moderate amount.
It's not the carbs, it's the calorie consumption that usually comes with eating a lot of carbs.
Severely restricting carbs will make it likely you get into a calorie deficit.
But so will lowering fat, or lowering both by a more moderate amount.
It's not the carbs, it's the calorie consumption that usually comes with eating a lot of carbs.
5. Do intermittent fasting
How much time you spend fasting doesn't govern fat loss.
Energy in vs. energy out does.
Time-restricted eating makes it more likely you'll consume less & be in a calorie deficit.
But you can still eat too much in 4, 6 or 8 hours & make it pointless.
How much time you spend fasting doesn't govern fat loss.
Energy in vs. energy out does.
Time-restricted eating makes it more likely you'll consume less & be in a calorie deficit.
But you can still eat too much in 4, 6 or 8 hours & make it pointless.
6. Consume nutrient-dense foods.
I do recommend you consume nutrient dense foods, but it's not actually a requirement for losing fat.
A calorie deficit is the only requirement and you could be in one if you were eating cake and protein shakes.
I do recommend you consume nutrient dense foods, but it's not actually a requirement for losing fat.
A calorie deficit is the only requirement and you could be in one if you were eating cake and protein shakes.
This has been studied.
The most famous example is Dr Mark Haub.
For 10 weeks, he consumed 1800 calories a day of Twinkies, Doritos, Oreos and protein shakes.
He lost 27 lbs.
The most famous example is Dr Mark Haub.
For 10 weeks, he consumed 1800 calories a day of Twinkies, Doritos, Oreos and protein shakes.
He lost 27 lbs.
Nutrient dense foods are a better option as you'll be less hungry (they're more filling) and they're difficult to overeat.
And obviously; they're nutrient dense.
Therefore good for your health, recovery, bodily functions, etc.
And obviously; they're nutrient dense.
Therefore good for your health, recovery, bodily functions, etc.
7. Change the number of meals you eat.
Some people will say you need to eat 6 smaller meals a day.
Others will say you must only eat 2 or even 1 meal a day.
You can lose fat on however many meals or snacks you like.
All that matters is the total number of calories consumed.
Some people will say you need to eat 6 smaller meals a day.
Others will say you must only eat 2 or even 1 meal a day.
You can lose fat on however many meals or snacks you like.
All that matters is the total number of calories consumed.
7 things you don't need to do to lose fat:
1. Exercise
2. Sleep 7 hours
3. Reduce stress
4. Eliminate carbs
5. Do intermittent fasting
6. Consume nutrient-dense foods
7. Change the number of meals you eat
(Read the thread above)
1. Exercise
2. Sleep 7 hours
3. Reduce stress
4. Eliminate carbs
5. Do intermittent fasting
6. Consume nutrient-dense foods
7. Change the number of meals you eat
(Read the thread above)
I like to simplify fat loss.
This is the ONE non-negotiable:
1. Be in a calorie deficit.
This is the ONE non-negotiable:
1. Be in a calorie deficit.
These are my recommended steps for fat loss in addition to being in a calorie deficit:
1. Regular resistance training.
2. Increase walking.
3. Maintain sleep quality & duration.
4. Consume 1.6g protein per kg of bodyweight.
5. Split protein intake across 3 or 4 servings per day.
1. Regular resistance training.
2. Increase walking.
3. Maintain sleep quality & duration.
4. Consume 1.6g protein per kg of bodyweight.
5. Split protein intake across 3 or 4 servings per day.
I got in my leanest ever condition whilst:
- Getting awful sleep with a newborn baby
- Spending 70% less time in the gym
- Eating more chocolate than ever before
The full program I used is here (66% off today)
learn.nothingbarredfitness.com
- Getting awful sleep with a newborn baby
- Spending 70% less time in the gym
- Eating more chocolate than ever before
The full program I used is here (66% off today)
learn.nothingbarredfitness.com
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