How to ACTUALLY lose fat & tone up | a science-based guide

in this video I'll tell you exactly what you need to do to lose fat tone up and transform that beautiful body of yours into its fittest version ever and in case you're wondering if you should even listen to me I'm a health coach with certifications in nutrition and fitness and everything in this video is based on current research this video is going to be structure into five main sections first I'll briefly go over how our metabolism works and what you should know about calorie math AKA calories in versus calories out and then we'll talk about

how you can adjust your diet your exercise routine and other lifestyle habits at side shows that actually work to make losing fat and toning up a lot easier and sustainable I'll put time stamps Down Below in case you want to skip ahead let's start with part number one how does our metabolism even work put very simply our metabolism is basically what your body does with the food that you put into it and one of these food conversion processes is the derivation of energy from your food also known as calories the energy or calories that our

body Burns every day is also called our total daily energy EXP expenditure which basically consists of four parts first the basic metabolic rate which is often referred to when we talk about our metabolism to boost our metabolism and that's the energy your body Burns by just being there if you would just lay around all day this BMR is what your body would burn which accounts for about 70% of the calories your body Burns every day 70% next chunk is the so-called neat which is the non-exercise activity which accounts for about 15% and this non-ex exercise

activity can be anything anything any type of movement that is not conscious exercise so for example fidgeting or moving your hands while talking pacing up and down your apartment taking the stairs all of that kind of stuff then there's the exercise activity which is the calories that your body Burns while exercising which is only about 5% which is very often overestimated and then there's a thermic effect of food which accounts for about 10% of your daily calories and that's the energy your body needs to digest the food that you eat and the sum of these

four chunks is the calories that your body Burns every day and a very basic rule of thumb to calculate the basic metabolic rate is to take your body weight in kilos times 0.9 if you're a woman times 24 hours if you're a man that's just your weight in kilos times 24 but this only gives you a ballpark because the energy your body needs also depends on factors like your body composition AKA how much muscle versus how much body fat your body has because a pound of muzzle for example Burns about 6 calories while a pound

of fat only Burns about 2 calories which is three times less than musles so muzes burn a good amount of calories just by being in your body passively being there the average person needs about 2,000 calories every day and when you eat those 2,000 calories or whatever is applicable to you and you also burn those 2,000 calories your weight stays the same in general when you eat less than your total energy expenditure you lose weight if you eat more you gain weight however it is very important that if you want to lose fat yes you

need to be in a caloric deficit but it is so important important to not overdo this caloric deficit whether that's by eating less or by working out more impatience here does not get you far while some people might be of a different opinion the consensus in research says that you should not do a caloric deficit bigger than 500 calories the absolute minimum amount of calories that every person should eat is 1,200 calories for men it's, 1500 calories and this is really the absolute minimum if you go this low which is not advisable you should not

do that for longer than one or two weeks because after one or two weeks if your body does not get at least 30 calories per kilogram of lean muzzle Mass it's going to panic and think that it's starving that's something that you really do not want and while that sounds very exact calorie math is not an exact math because even if you check every single calorie very likely you're not tracking correctly because it's basically impossible to know how many calories exactly are in the food that you eat just as it's basically impossible to track exactly

how many calories you burn no matter how good your activity tracker is because even things like mental stress how much sleep you got how exactly you prepared your food all of these factors influence your calorie math still obviously can be very helpful to track for some people however tracking their calories is not the smartest idea because it can mess up their relationship to food and or it's just not sustainable because it can be really annoying to track everything that you eat and every activity that you do so for other people intuitive eating is the best

choice whether the tracking or intuitive eating is the right choice for you it's a whole another topic and I will soon make a video about that so if you don't want to miss that that make sure to subscribe and ring the bell you might have heard about that 3,500 calories Cuts per week thing which equals about a caloric deficit of 500 calories every day and when you do this when you eat 3,500 calories less every week you lose about a pound of body weight every week according to that formula but it's not that simple because

first your body is a very smart machine and it will adjust to your caloric deficit when you don't eat as much as your body needs for more than a couple of weeks your body's thinking hm I'm missing something here I'm not getting the energy that I need so I'm going to slow down my metabolism so that the reduced foods that I'm getting is still going to be enough to sustain all the functions that I'm doing plus eating too little is also very likely going to mess up your relationship to food by feeling too restrictive and

that's pretty likely to lead to overeating or binging or in general a unhealthy relationship to food if you only eat less without working out and without making some more adjustments to your diet you're not only going to lose fat but you're also going to lose Muses and that's something you do not want because if you lose muscles first That's not healthy and second your metabolism is going to slow down in general in order to lose body fat you need to be in a caloric deficit but to gain muscle you need to be in a caloric

Surplus however it is also possible to do both at the same time which is called body recomposition meaning you recompose you change the composition of your body and you can do this by going only into a slight caloric deficit it no more than 500 rather 200 to 300 calories a day you increase your protein intake and you do resistance training in order to not only lose fat but also build muscles next to the calorie math you should also focus on your protein math which is a lot simpler research says that you should aim for 1

and 1/2 to 2 g of protein per pound of body weight which for example for 130 lb person or 58 kilg person is about 90 to 120 g of protein and it's best if you distribute this protein intake across meals so try to aim for at least 30 g of protein per meal and here are some examples of how 30 g of protein look like and in case you're thinking I don't need protein because I just want to get skinny think again because first your body needs protein to build muscle and especially if you're in

a caloric deficit not to lose muscles if you only lose weight AKA fat and muscles your body will look slouchy and not very tote but not only that also the macronutrients that you eat have an impact on the calories that you burn remember earlier in the formula of your total daily energy expenditure there was that one part that made up 10% of the calories you burn every day is the thermic effect of food and the TEF of protein is about 20 to 30% while the TEF of carbs is only 5 to 10% and that of

fat is only 2 to 4% which means for example if you eat 500 calories in protein versus 500 calories in carbs those calories are effectively worth 350 calories for protein and 450 calories for or carbs respectively meaning you can basically eat more when you eat protein than when you eat carbs or fat but just because the TF of fat is pretty low and the calorie content of fats is pretty high does not mean that you should cut out fats because your body needs healthy fats for many bodily functions including Hormone Health and you do not

want to neglect your Hormone Health and also including fat with every meal is important in order to feel satiated again because without fat your satiation hormone won't work properly a good aim is to eat about a half to one gram of fat per kilo of body weight and once you have your minimum amount of protein and your minimum amount of healthy fats in your diet you can fill up the rest of your available calories with carbs and here you should focus on complex carbs meaning veggies fruits they're not so sweet fruits grains and starches like

sweet potato and yes carbs are the least important macron nutrient of the three but still you do need carbs especially if you work out by choosing complex carbs over simple ones so brown rice sweet potatoes or buckwheat over white pasta or soft white bread or Donuts your full for longer and it's easier to listen to your body's hunger signals because those hunger signals are honest they're real if you mostly eat sugar or simple carbs your body will keep sending hunger signals even though you've already reached your calorie limit and I do want to mention here

that fruits do count as carbs especially sugary fruits fruits are healthy yes but the sugary fruits like bananas or mangoes do have a lot of of sugar in them before you get me wrong I'm not saying stop eating fruits I'm just saying keep in mind that there are carbs next to micronutrients there are micronutrients especially fiber and while vitamins and other micronutrients are not directly relevant for weight loss or body composition they are indeed indirectly relevant because they directly influence your gut health and your gut health has been shown by science to directly influence how

well we lose fat and gain muscle and also it impacts our oval mental and physical health but it's especially fiber is something you should most likely increase in order to stay full for longer hence make it easier for you to not overeat in terms of calories and also again fiber is very important for God Health then you should really look at your water consumption because it is very likely that you're not drinking enough water hydration is so important always but especially when you want to lose fat and gain muscle first because very often when you

think that you're hungry you're actually just thirsty so next time before you snack chunk down a glass of water second what water or fluids in general fill up your stomach so again you eat less third drinking enough water significantly can boost your metabolism by up to 30% 30% plus again hydration is super important for your overall health and here's a little example of how your meal plan could look like obviously adapt that to your own preferences and your body's needs good guideline is to focus your meal planning around your protein then add some healthy fats

to it which is pretty easy because it can just be olive oil or some nuts or nut butter or also fatty fish for example and then fill the rest of your calories with carbs of your choice preferably complex carbs so diet is the most important part when it comes to any type of body or health transformation science shows that your physique and your health is influenced by up to 70% of what you eat so for starters try to focus on your diet first then let's talk about exercise which is obviously also very important when you

want to transform your body so the best thing that you can do to help yourself to exercise regularly is to find a routine that works for you and even if that routine only includes 10 minutes of workouts a day give yourself at least 2 weeks to get used to your new routine and if you feel overwhelmed start a bit smaller you should aim for resistance training about 3 to five times a week and maybe include some cardio one or two times a week cardio is not necessary for weight loss or muscle gain it's just good

for your overall health and especially your mental health here's a little example routine just feel free to take this and adapt it to your needs and your daily life resistance training should be your main focus not because it burns a lot of calories because it doesn't but because it builds your muzzles and when you have muzzles as mentioned before your metabolism automatically burns more calories plus you just look more toned when you have muzzles otherwise you're just going to look skinny fat before you say I don't want to do white training cuz I don't want

to look bulky women will not look bulky just because they weight train people get bulky when they weight train and eat a lot of calories when you're in a Chic deficit you physically cannot bulk up you can only tone down and get strong and lean which is what we want with cardio you do burn more calories than with weight training but when you burn more calories while doing HIIT workouts for example after that you will also be hungrier and eat more so all that work during that hard cardio workout will be for nothing so cardio

is good for your health but it's not necessary for fat loss what you want to do instead for burning calories is increase your need remember that chunk of the calorie formula and the easiest way to increase your need is by walking everywhere whether it's walking to an appointment or walking around your neighborhood in your lunch break or when calling a friend there's reason why they call it the hot girl walks but not only walking also things like walking around in your apartment when you're on the phone or taking the stairs instead of the elevator all

of these things increase your need which again accounts for up to 15% of your daily energy expenditure which if your body needs 2,000 calories is 300 calories which is remember all the deficit you need for body composition AKA for losing fat and building muscle however even if you eat well and work out regularly it'll only get you this far if you don't do this next thing right which is to take care of your sleep this study shows that when people come back on sleep for only 2 weeks while keeping everything else the same the amount

of fat they lost decreased by over 50% 5 Z and that's because when your sleep deprived your body is under so much stress the things that you need to be conserving more energy so it hangs on to your fat a lot more than if you would have gotten enough good sleep plus when you're tired you tend to want to eat a lot more and a lot unhealthier because that stress will make you want to eat more in general and especially more High caloric food which is also why another thing that is crucial when losing fat

and building muscle is to stress less and I know this is easier set than done but increased levels of stress especially over a longer amount of time will harm your progress because your body will not want to let go of that extra fat because it thinks that it needs to hold on to that energy storage and also again it'll make you eat more and more unhealthy stuff if you struggle with being stressed out a lot have a look at my video here where I share tips on how to stress out less and to lower your

cortisol levels if you want to make it even easier for yourself to get lean and healthy have a look at this video right here where I share 31 Health cheek cods that have really been a game changer for me other than that I wish you all the best on your health Journey let me know in the comments if there's a specific part that you struggle with and that you would want to see a video about other than that thank you so much for watching and take care