Thread by @ChamberofFit

Every fat loss tip I could come up with to help you drop 20+ lbs in 2023:

1. Limit the booze or you will lose.

2. Losing more than 0.5-1% of your body weight per week is not sustainable or healthy long term.

3. Fat loss requires a sustainable calorie deficit created by lifting weights, a moderate to high activity level, quality sleep, and a protein-dominant & nutrient-rich diet.

4. Download a food-tracking app and track your calories and macros. If you have no idea what's going into your body you won't be able to make adjustments when necessary.

5. Eat high-quality, whole foods so you can eat more food while consuming fewer calories.

6. Balance is important - you don't have to be a robot. Eat 80-90% nutrient-dense foods and be flexible with the other 10-20%.

7. Carbs are meant to be used to fuel activity. Eat them around your workout to improve performance and recovery.

8. Water is your friend. Drink it when you wake up, drink it with meals. When you feel like snacking, drink water instead. Thirst can be mistaken for hunger.

9. Aim to get 7-8 hrs quality sleep. Poor sleep leads to excess hunger, bad decision-making, and poor metabolic function.

10. Cardio is vital for heart health and a tool for fat loss. Do 2+ Zone 2 Cardio sessions per week so you can eat more calories while losing fat.

11. A healthy circadian rhythm will improve your body's ability to burn fat. Get sunlight outside for 10+ minutes every morning.

12. Avoid low-calorie diet plans. Tanking calories to drop weight quickly can cause hormonal issues and hurt your metabolism.

13. The golden fat loss nutrition rule is to eat 1 gram of protein per pound (2.2g per kg) of body weight. This will keep you full throughout the day

14. Lift weights 3-5x per week to build muscle or retain what you have while losing fat in a calorie deficit. Progressively overload the 6-20 rep range and train with high intensity.

If you don't lift, you'll be losing weight from muscle which hurts your metabolism.

15. Walking 8-10K steps per day is the ultimate fitness habit that will allow you to eat more food while losing fat.

16. Weigh yourself daily so you can figure out your true weight based on your weekly averages.

17. Forge a new identity. Start acting and believing you are fit

18. Don't become obsessed with the number on the scale. Your weight will fluctuate daily based on what you ate, drank, and how you slept the day before.

19. If you aren't losing fat, you aren't in a calorie deficit and adjustments need to be made to your plan.

20. After being in a calorie deficit for 3+ months, a break from dieting is needed to allow your body to recover by rebooting your metabolism and bringing hormones to baseline.

21. Caffeine can assist fat loss. It's an appetite suppressant and increases NEAT (burns calories).

22. Finding ways to be active throughout the day is important. Walk while on calls, take your dog on walks, get a standing desk, or go on multiple short walks daily.

23. No matter how much you optimize your plan, eventually you'll get hungry. You have to embrace the challenge.

24. Eat slowly and eat your protein first. Take a deep breath and show gratitude for your meal. Monitor how full you are. Eat until you're satisfied, not stuffed.

25. You can lose fat by hitting a calorie and protein goal. But if you want to feel your best eat QUALITY calories.

26. Be patient. If you gained fat over years, you won't be able to lose it overnight. Enjoy the process and focus on nailing your daily targets rather than worrying about the big picture.

27. Believe in yourself. Visualize your dream body. Chase that vision until its real.

28. Don't use age as an excuse to let yourself be fat. Your metabolism doesn't decrease until your 60s.

29. Visual progress is more important than scale progress. Take progress pictures every 6 weeks so you can see your success beyond the scale.

30. Don't drink your calories. Alcohol and high-sugar beverages are harmful to your health and will kill your fat loss progress.

31. You probably have more fat to lose than you think you do to get abs. 15% bodyfat (25% for females) is where they usually start to show.

32. Fat loss plateaus will happen.

When you plateau you have a couple options:

- Increase calorie intake (refeed) for a day or two

- increase step count/cardio to increase calories burned

- decrease calorie intake by 200-300 calories

33. Losing fat will boost your testosterone, improve your immune system, reduce inflammation & risk of disease, make you more attractive, improve your sex life, raise your confidence, & more.

If I never lost fat, I wouldn't be on Twitter writing this thread. It changed my life.

34. Forgive yourself when you make mistakes. Expecting perfection will lead to failure.

35. Fat loss is not about "going on a diet." It's about building healthy habits to lose fat and then making those habits a lifestyle to make keeping fat off easy.

36. My final tip. Whatever you do, never give up. At times - you are going to stumble, you are going to fail, you are going to get discouraged, and it's not going to be easy.

But as long as you keep showing up no matter what, eventually you'll succeed.

Thanks for reading

Now it's on you to take action on these tips

I made excuses and blamed my excess bodyfat on my genetics for years

Then I accepted it was my nutritional habits that were the problem

I took responsibility for my situation and upgraded my life, you can too!

If you enjoyed:

1. Follow me @ChamberofFit for all of your fitness needs in one place.

2. Give the tweet below a retweet to spread these valuable tips to others trying to lose fat.

P.S. - I have 1 client slot remaining!

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This could be you.👇