Thread by @TheForeverAlpha

How To Lower Your Body Fat Set-Point Forever (Thread):

This is possibly the most important thread I've ever written.

This is THE purpose behind all of my dieting advice, as it completely changes your life once you do manage to achieve it.

More:

The world is full of men who temporarily lose weight, just to regain it all (and much more!) back again at a later date.

This isn't what I'm talking about here.

I'm talking about PERMANENTLY lowering your 'normal' threshold down to 7-15% bf (depending on age/genetics).

How?

The secret is to:

1) Get into a calorie deficit (obviously)
2) Make it as enjoyable as possible

The Golden Rule =

WHEN YOU SUFFER TOO MUCH, AND FOR TOO LONG, IT'S A MATTER OF TIME UNTIL YOU 'YO-YO' BACK UP TO YOUR ORIGINAL WEIGHT.

Here's how to avoid this:

#1) Gradually Take Your Eating Window Down To 8 Hours Or Less

16:8
18:6
20:4

These different Intermittent Fasting models all work

The key is to get the eating window down

You'll become VERY full, VERY quickly, from less calories

It's the FIRST step to sustainable fat loss

#2) Start Drinking Black Coffee, Tea Or Green Tea In The AM

This is the most important thing you can do to make the actual fasting period as enjoyable as possible (bear in mind that it will always be uncomfortable to SOME degree).

Why?

Coffee:

- Accelerates fat loss
- Blunts hunger
- Tastes great (tea is your potential substitute here)

Next up:

#3) Get Working On Your Mission Every Morning

Again, this is going to make the fasting period WAY more effective, and you're not going to 'suffer' due to boredom.

When your mind is on important, life-changing goals, you forget about food.

CRITICAL for Intermittent Fasting.

#4) Focus On 2 Large Meals Per Day, NO SNACKS

Snacks rob you of calories from your main meals, and usually these are not good calories that help you to recover from workouts.

Focus on 2 large meals (1-2pm & 6-9pm)

Fill yourself up.

And you will be less tempted to eat junk.

#5) Focus On Meat + Veg 80% Of The Time

Why?

A) This makes it WAY easier to ramp your protein to 0.9+ grams of protein per pound of BW (crucial for keeping you fuller on less calories)

B) It stops you eating junk & sugar if you follow this rule.

Men Over 40 = 90%

Next:

#6) Chuck Out All Junk From Your Cupboards

This doesn't have to be forever, but your diet becomes far easier and more enjoyable when you don't even have the option to eat 'questionable' foods.

Don't use your kids as an excuse.

Take responsibility for your house.

Next:

#7) Temporarily Stop Weekend Drinking

Again, it doesn't have to be forever.

But you aren't going to get anywhere if you're getting hammered on Friday & Saturday nights.

You have to TEMPORARILY cut this out completely if you want to get some fat loss momentum going...

If you're a weekend drinker, then right now you're completely undoing an entire week of fat loss, every single weekend.

A.K.A spinning your wheels.

Why not make life easier for yourself?

Get rid of the alcohol, and then SLOWLY re-introduce at a later point (if at all).

#8 Get Active Daily

Your aim, especially if you have a desk job, is to burn 300+ calories per day for the rest of your life.

It will make it INFINITELY easier to achieve a calorie deficit, and maintain it.

Doing this outside in nature is also highly enjoyable.

Traditional cardio in the gym is boring.

My suggestions:

1) Martial arts
2) Team sports
3) Daily walks

All work, because they're more fun. A combination of the above is ideal.

Finally:

If you're ready to get to 7-15% bf and STAY there, improving your:

+ Leanness
+ Strength
+ Energy
+ Motivation
+ Sex Drive
+ Health

And much more, then I'm going to be walking you through exactly how to do this.

Daily strategies here:

foreveralphablog.co.uk/get-intermitte…