Thread by @thehealthbender

If you want to lose body fat and keep it off, read this:

/ THREAD /

1. Lift heavy weights

Weight training allows for EPOC (Excess Post-Exercise Consumption) to occur.

This enables you to burn fat long after finishing your workout.

Muscle is metabolically active tissue, whereas fat tissue is not.

Building muscle = the best fat burner.

2. Calorie deficit

You need to burn more calories than you take in.

This forces your body to use stored reserves to supply you with the energy you need.

Calorie deficit = weight loss.

Aim for -500 calories per day and adjust from there.

3. Eat high protein foods

Protein is the macronutrient king for muscle growth and fat loss.

Protein helps you:

• Build lean muscle
• Recover after exercise
• Boost your metabolism
• Feel full longer

Eat around 1 gram of protein per pound of bodyweight per day.

Good protein sources:
• Eggs
• Lean meats
• Fish & seafood
• Greek yoghurt & Skyr
• Whey protein powder

4. Drink more water

Water is essential for nutrient uptake, metabolism, and fat loss.

Drinking water can also avoid unnecessary snacking.

Drink at least 3 liters per day to maintain healthy hydration levels.

5. Cut out alcohol

One of the best things you can do if you want to lose body fat.

Here is why alcohol destroys your fat loss:

• Alcohol = empty calories
• Increases bad food cravings
• Affects your testosterone levels
• Destroys your metabolism

6. Increase your NEAT

A big portion of your daily burned calories is from NEAT (Non-Exercise Activity Thermogenesis).

More NEAT = More Fat loss

Examples:
• Walking the dog
• Cleaning the house
• Gardening

7. Fix your sleep

Sleep deprivation affects important hormones for fat loss.

• Your appetite increases
• You crave unhealthy foods
• Slows down your metabolism

Aim for 7-8 hours of quality sleep.

Tips to improve your sleep:

• Avoid caffeine after 2 pm
• Stick to a sleep schedule
• Daily physical activity
• Early morning sunlight
• Avoid blue lights before bed
• Limit daytime naps
• Make room dark and cold

8. Reduce your stress

Stress hurts your fat loss by:

• Producing more cortisol - this hormone promotes body fat.
• Emotional eating - people seek comfort in food.
• Interferes with sleep - bad for your fat loss.
• Drains your energy - too tired to work out.

Find ways to relax:
• Meditation
• Journaling
• Exercise / Hit the gym
• Nature walks
• Massages
• Sauna / Cold exposure
• Breathing exercises

9. Don't rely on cardio

Cardio isn't necessary to lose body fat. A calorie deficit will do the trick

BUT

Cardio is an effective way to improve your overall health & burn some extra calories.

Warning: don't perform cardio before your workout. Your muscle gains will suffer.

10. Boost your testosterone

Testosterone is an anabolic hormone that plays a role in building muscle and burning fat.

Higher levels of testosterone can increase your metabolism and muscle mass.

7 steps to skyrocket your testosterone:

1. Lift heavy weights
2. Reduce your stress
3. Lower your body fat
4. Get 7-8 hours of sleep
5. Lower alcohol consumption
6. Get daily sunlight
7. Take in enough zinc

11. Quit the sodas

Sodas contain a high amount of added sugars, which can lead to fat gains.

Calories from soda can add up quickly, without adding any valuable nutrition.

Water > sugar-free soda > soda

How to lose body fat & keep it off:
1. Lift heavy weights
2. Calorie deficit
3. Eat high protein foods
4. Drink more water
5. Cut out alcohol
6. Increase your NEAT
7. Fix your sleep
8. Reduce stress
9. Don't rely on cardio
10. Boost testosterone
11. Quit the sodas

If you learned something or enjoyed:

1. Please RT the tweet below so more people can lose body fat.

2. Follow @thehealthbender for more content like this

https://twitter.com/thehealthbender/status/1624018841805135880

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P.S.

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- Drop 20 lbs of body fat
- Build lean muscle mass
- Improve your energy levels

In less than 12 weeks

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