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Fat Loss Cheat Sheet
Fat loss can be hard, we got you.
It won't happen overnight, but with grit and discipline, you can overcome it.
Here's our top 10 tips to get working on:
- Stay In a Deficit
- Eat a High Protein Diet
- Lift Heavy Shit
- Get 8 Hours of Sleep
- Be Active
- Stop Drinking Calories
- Cut Alcohol
- Cut Processed Food and Sugar
- Utilize Supplements
Read through this cheat sheet and bookmark it to your "favorites" tab for a quick refresher.
1) STAY IN A DEFICIT
The main thing to remember when you're trying to lose fat is that you NEED TO BE IN A DEFICIT!
You can't expect to lose weight if you're eating more calories than you're burning.
Start off with cutting calories by 500 per day and adjust from there.
If you are eating more calories than you're burning, your body is being kicked into what's called a surplus.
Side note: a surplus has advantages if your are purposely using it to build mass. If you're blindly in a surplus, those extra calories are being stored as fat.
Get the fine details here: "How Long Does it Take to Lose Excess Belly Fat"
2) EAT A HIGH PROTEIN DIET
Vital for overall health and wellness, high protein diets have been consistently successful in reducing body fat.
High protein diets involve getting more than 20% of your total daily calories from protein.
Aim for 1 gram of protein per pound of ideal bodyweight.
QUICK FACTS ON HIGH PROTEIN DIETS + FAT LOSS
- Protein increases thermogenesis to boost metabolism and burn fat.
- Protein has a higher thermic effect than carbohydrates (burns more calories).
- Protein enhances satiety by reducing Ghrelin, the "hunger hormone".
- Protein increases peptide YY to reduce appetite.
- High protein diets increase muscle mass. More muscle, less fat.
Read more about "Why High Protein Diets Work for Fat Loss, Muscle Building, and Longevity".
3) STRENGTH TRAIN
Lifting weights, weight training, strength training, resistance training...call it what you like, but make sure to pick up heavy shit 3-5x per week.
Strength training burns more calories than cardio and can keep your metabolism elevated for up to 38 hours after training. Aka, your body will keep burning calories 38 hours post-resistance training and increase your energy expenditure.
Use compound movements to hit multiple muscle groups in a single movement.
- Barbell Squats
- Bench Press
Learn more about strength and conditioning here!
Sleep isn't for the weak! Instead, it's needed for optimal recovery and fat loss.
Here's what happens if you DON"T get enough sleep:
ONE night of poor sleep can increase your intake by 559 calories.
FOUR NIGHTS of consistent poor sleep, boosts insulin resistance by 16% which has a domino effect in increasing blood sugar levels.
HABITUAL SHORT SLEEP (less than 8 hours per night) is associated with higher levels of Ghrelin and lower levels of Leptin.
- Ghrelin = The "hunger hormone" that increases appetite.
- Leptin = The hormone that helps to regulate normal body weight and works as a natural appetite suppressant by promoting satiety.
To hit your fat loss goals, you should be getting at least 8 hours of quality sleep each night.
If you struggle with sleep, get some tips here: "6 Actionable Steps to Better Sleep".
5) DAILY MOVEMENT
Get off your ass and move! You're trying to lose fat for christ's sake!
Yes, we said to lift heavy 3-5x a week, but you also need to get that body moving!
Here are the best fat loss workouts that incorporate cardio and resistance:
- Kettlebell Training
Aside from working out, shoot for at least 10,000 steps per day to keep you in a deficit.
Get more workouts here.
6) STAY HYDRATED
Cut the sugar filled drinks, and hydrate with water and sugar free electrolytes.
Hydration = optimal digestion and metabolism which play a vital role in fat loss.
Here's some perspective, check out the nutrition of leading "hydration" drinks:
- Gatorade = 190 Calories and 48g Added Sugar
- Body Armor = 210 Calories and 44g Added Sugar
- Powerade = 200 Calories and 53g Added Sugar
That's a shit ton of sugar.
If you're trying to cut fat, you don't need those sugary filled drinks. Stick with these instead:
- Water infused with Fresh Fruit
- Water with Fresh Mint
- Zero Sugar Electrolytes
7) CUT ALCOHOL
The more you drink, the fatter you get. It's science.
Studies tell us, that if you're trying to lose fat, alcohol has ZERO benefits in helping you reach your goals.
In fact, alcohol hinders fat loss and metabolism and research shows that it actually...
- Increases fat mass
- Increases appetite
- Decreases muscle protein synthesis aka "muscle growth"
- Lower testosterone - which has a direct affect on fat loss
- Impairs sleep
On top of that, Dr. Rhonda Patrick tells us that, excessive alcohol increases visceral fat aka belly fat!!
The absolute opposite of what this article is about.
If you're serious about fat loss, you'll cut alcohol completely until hitting your goals.
If you're serious about fat loss, you'll cut the alcohol until you hit your goals.
8) CUT PROCESSED FOODS + SUGAR
The easiest way to cut processed shit from your diet is NOT TO BUY IT!
Processed foods are high in empty calories and sugar and low in nutrients. Instead of junk, eat real food. You'll feel the difference immediately.
- Grass Fed Meats
- Fruits, Vegetables, Honey
- Bone Broth
- Greek Yogurt
- Protein Powder
Just like processed foods, high sugar foods = high and empty calories. Meaning you'll be intaking a lot of calories, but you won't be satiated. In fact, you'll crave more sugar which will probably put you in a caloric surplus.
Use these tips to kick sugar cravings and stay on track:
- Eat More Protein
- Eat More Fiber
- Take Probiotics
- Eat Less Simple Carbs
- Get More Sleep
- Take Your Vitamins
- Use Natural Supplements
Now for those of you with a STRONG sweet tooth you may need some assistance which brings us to Gymnema Sylvestre.
Native to the forests of India, Africa, and Australia, Gymnema Sylvestre is a woody climbing shrub that is known to kick sugar cravings.
The gymnemic acid from the plant blocks sugar receptors of the tongue to curb future sugar cravings and make sugar less appealing.
Think of it as a natural sugar repellent.
9) UTILIZE SUPPLEMENTS
Supplements should be the icing on the cake.
Meaning you shouldn't rely on them, but you can use them to your benefit.
Here are our top supplements to help with fat loss!
PRE: Clean energy from natural caffeine to supercharger workouts.
BCAA: Plant-based BCAAs support muscles and aid in weight loss.
PROTEIN: Use protein powder to increase protein intake, fill in diet gaps, or as a quick and protein-packed snack.
BURN: A clean formula of natural thermogenics that increases metabolism, reduces appetite, and burns stubborn fat.
Remember, supplements should be a bonus. Make sure you're diet consists of nutrient-dense whole foods.
10) MAKE A COMMITMENT
Our last word of advice is to make a commitment to yourself.
You're never going to lose the fat if you aren't committed to the process and hard work.
If you fall off the wagon one day, get back on it immediately.
Don't wallow in guilt, get over it and start again the next day!