Thread by @joeyyochheim

After spending $57,383 on an exercise science degree...

Here are 16 lessons I've learned that will help you burn fat & build muscle:

1. You don't crave junk food - you lack emotional control…

A lot of people eat or binge eat junk food as a way to cope with their negative emotions.

Fix your mental health, and you’ll fix your junk food addiction.

2. You don't have to eat breakfast - listen to your body and eat when you're hungry.

You’ll realize that you don’t actually need to eat nearly as much as you think you do.

3. Getting 7+ hours of quality sleep per night is a performance-enhancing drug.

There’s a big difference between the well-rested and sleep-deprived version of yourself.

4. Eating protein first will prevent you from overeating elsewhere.

Protein is the most satiating macronutrient, so prioritize it in all your meals.

5. Weight training is more effective than cardio for long-term fat loss.

The more muscle you have…

The more calories your body burns throughout the day on autopilot..

6. Most of the time you’re not hungry - just thirsty.

Drink water the next time you feel hungry and you’ll notice the hunger cravings fade away within minutes.

7. To avoid post-dinner snacking, brush your teeth.

Watch your cravings vanish.

8. Hitting 10k+ steps a day is the most underutilized yet effective fitness habit.

You don’t need to do intense cardio if you don’t want to.

9. It's nearly impossible to overeat if your house is packed with only whole foods

10. Stop referring to yourself as "fat" "lazy" or "piece of sh*t".

If you want to change, you must change your self-identity.

11. You'll experience minimal hunger on a high-protein diet.

12. You can eat foods like pizza, ice cream, & burgers and still lose fat if you eat clean 80% of the time.

The most important factor to losing fat is being in a calorie deficit.

13. Poor sleep increases your hunger hormones in the day, making it harder to lose fat.

14. You don't need a gym to work out. All you need is your body.

15. Make it a habit to eat slower - this gives your body time to release leptin (the hormone that tells your body you're full)

16. Motivation is fleeting - you must establish proper default actions.

This will make being healthy just as effortless as brushing your teeth every day.

What else would you add to this?

Let me know below.

& If you want more tips like this…

Follow me @joeyyochheim