Fat loss Archives | Page 3 of 7

Carb Cycling: The Ultimate Guide

What Is Carb Cycling? You’re About To Learn Everything About It

How To Implement A Practical Weight Loss Plan

If you want to lose fat, having a weight loss plan to follow makes sense.

But what you might not realize is that while having a plan in place is great, it’s only the beginning. There are many factors that must be covered in order to be successful in your fat loss efforts, so I’m going to show you all the steps necessary.

Health Habits Guide: The How-To’s For Body Transformation

by JC Deen

In the last article about health habits, I made a point to help you see that not all health advice is the best advice, even when it’s backed by good intention. And that’s because it must come with some type of context for your personal needs.

We covered a bit about what habits are, how hard they are to change, and I even referenced some ideas from my book Stay Leaner, Longer.

In this article, I’m going to give you a framework to build health habits that stick.

At the end of the last article, I promised to tell you about the following:

Why everything you know about creating new habits and goal-setting is probably wrong.
The most powerful concept I know to help change your behavior (it all has to do with how you actually perceive yourself).
A simple, but powerful, 5-step habit creation framework you can implement immediately.

How To Create A Caloric Deficit To Lose Weight (Understanding BMR, NEAT, and TDEE)

by JC Deen

Once you’re finished reading this short article, you will understand exactly how to create a caloric deficit to lose weight by understanding your BMR (basal metabolic rate), your TDEE (total daily energy expenditure) and NEAT (non-exercise activity thermogenesis).

Every so often, we get some questions here that deserve a short explanation for everyone to benefit. The question email to me was the following…

“How do you burn more calories than what you consume? I eat about 1200 calories per day. To create a deficit, I have to burn more than 1200. How can I do that? I go to the gym, workout for an hour or so, and burn about 500-600 calories. After that, my activity level drops because I have a desk job. So how do I burn another 700-800 calories?”

To put this in perspective, the person writing this email was a smaller woman with a sedentary job who is exercising 3 times per week at the gym. So her overall expenditure is going to be lower than someone with an active job and training weekly at the gym.

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