I want to say I don’t understand people who claim they “can’t lose fat” and mention how “confusing” all of it is. But the truth is, I was once one of those people. Here’s a very, very simple breakdown of how to lose fat, with zero bullshit.
- You must operate in a caloric deficit.
3:53 “YOU’RE EATIN’ TOO FUCKIN’ MUCH!” is the best advice there is. 90% of dropping fat is altering your food contents and volume. Figure out what your basal metabolic rate is, drop your calories below that, and you’re well on your way, son. Caloric Deficit.
- Go to the gym and lift weights. It’s the other 10% but isn’t to be neglected. This works in tandem with step three to preserve muscle mass, so you don’t end up skinny fat.
- ABSOLUTELY NO REFINED SUGAR. No pop, no candy, no ice cream, no cake, no jelly, no fro-yo, and no “protein bars” which are basically candy. If it has sugar or high fructose corn syrup as an ingredient, cut it the fuck out. It’ll suck at first, but your body will thank you for it.
- No more refined, processed foods from boxes or packages. Learn how to cook raw ingredients and keep your diet simple. You should be able to explain how you eat in three words: Meat and vegetables.
- Eat a CLEAN high-protein diet. Lots of chicken breast, eggs, salmon, steak, and turkey. Keep the COMPLEX carbs to one serving per day (i.e. one cup of brown rice). You will find that eating 1500-2000 calories per day of clean, high-protein food fills you up far more than 3000-4000 calories of calorically dense carb and sugar-rich garbage.
- Eat some goddamn fiber like spinach, cruciferous vegetables, asparagus, or a supplement if need be. Unless your idea of a good time is taking a gigantic, strained, painful dump once a week.
- Intermittent fasting will HELP the fat loss process, as long as you’re in a caloric deficit and not eating sugar.
- Fasted cardio or lifting will ALSO HELP the fat loss process, AS LONG AS YOU’RE IN A CALORIC FUCKING DEFICIT AND NOT EATING SUGAR.
- Weight loss pills are for the most part useless, usually not worth the cost, and WILL ONLY MARGINALLY (READ: BARELY AT ALL) HELP YOU IF YOU’RE IN A CALORIC DEFICIT AND NOT EATING SUGAR. NOTICE A PATTERN?
- There are no fucking shortcuts, easy ways out, or ways that you can still eat like a goddamn pig and still lose fat. Eat clean, in a caloric deficit, lift weights, lose fat. If you aren’t willing to do this, then you’re not willing to lose fat. Have fun.