Thread by @TheForeverFit

🚨 8 tips for effective & sustainable fat loss 🚨

Utilize these & you'll be well on your way to your goal

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1. First and foremost, let's establish the #1 baseline for losing fat

A caloric deficit.

You MUST be in a deficit to lose fat.

This means you must consume less calories than your body requires to function

When this happens, your body taps into fat stores for fuel

= fat loss

2. Limit alcohol consumption

Fat loss & drinking DO NOT go hand in hand

Alcoholic drinks contain a TON of empty calories

1 night of heavy drinking can set you back weeks of progress

This is why "beer bellies" exist

Drinking a lot causes a heavy caloric surplus = weight gain

3. Eat more protein

Protein filled foods keep you feeling full longer

Which leads you to having to eat less food, making you more likely to stay in a caloric deficit

Eat a protein source, healthy carb source, and of course veggies at EVERY meal

No carb only meals.

4. Perform cardio 3-5 times per week MINIMUM

Cardio burns calories and will inevitably help you lose fat

Doesn't have to be a date with the treadmill

+ run outside
+ jump rope
+ sports
+ brisk walking
+ stair climbing

anything that raises your heart rate for a period of time

5. Drink plenty of water

Consistently drink water throughout the everyday

Before each meal, drink a full glass of water

You will feel full sooner, thus eating less food

Your body is ~60% water for a reason.

Keep it hydrated

6. Consider intermittent fasting (IF)

IF is time restricted eating and has many other benefits for the human body

I found it WAY easier to shed body fat using this tool

To learn more about IF, get a copy of my guide here:

marshalmckenzie.com/ifguide

7. Lower carbs, replace with protein

As mentioned before, protein filled foods will keep you full

Carbs only make you crave more carbs and don't keep you full long

If you're having troubles losing weight, track your carbs for 1 week & you will see you're eating a lot

8. Resistance train

A well balanced resistance training program combined with a caloric deficit is your BEST bet to lose fat sustainably and quickly

If you'd like a laid out plan to achieve this, consider getting a copy of my fat loss program:

marshalmckenzie.com/programs

9. If you don't want to be overweight, out of shape and at risk for future health problems...

Follow these few simple steps:

1. Follow me @TheForeverFit

2. Sign up for my informative emails: marshalmckenzie.com/newsletter