How to not eat to lose fat
How To Eat To Lose Belly Fat (3 STAGES!)
Timecodes:
belly fat is really easy to gain but
seems almost impossible to lose now
you're probably aware that your diet is
the key to losing fat from this area but
you likely have no idea where to start
let alone how to keep fallouts going for
long enough to get rid of the most
stubborn areas today I'll show you step
by step in three stages how to eat to
start losing fat and how to keep that
going until you successfully lost all of
your belly fat and for good
before we dive into the three stages let
me explain what these stages mean and
why you need them in the first place so
you're likely somewhere between a body
fat of 15 and 25 or maybe even higher
regardless of where you are right now
you need to lose enough fat from other
areas of your body before your body will
start prioritizing burning off your
belly fat for energy for most people
this starts to really happen around 15
body fat by the time you reach around 12
or 10 body fat your belly fat will be
almost completely gone now while your
diet is key to achieving this the diet
you use to get you from let's say 25 to
15 most often won't be enough to take
you down to the next level of 12 the
same is true for going from 12 down to
even 10 as you get leaner and leaner
there's certain things you need to be
aware of and certain changes you should
make with your diet to prevent you from
getting stuck and to prevent you from
losing muscle let's start with stage one
the first stage is designed to
kick-start the fat loss process and keep
it going until you get to about 15 body
fat throughout this stage your hunger
levels will be low your risk of muscle
loss will also be low and
physiologically it will be the easiest
stage to get through the stage is
actually quite simple there's only two
factors you need to focus on calories
and protein let's first talk about
calories you don't need to completely
cut out carbs sugar or any of your
favorite foods all you need to do is
create what's known as an energy deficit
to start forcing your body to burn body
fat for energy you create this deficit
by consuming less calories than your
body Burns every day now to find the
appropriate energy deficit for your body
take your body weight in pounds and
multiply that by anywhere from 11 to 13.
if you're a taller individual younger or
more active go with the higher end if
you're shorter individual older or less
active go with the lower end the number
you get will be a rough estimate of the
amount of calories you should eat every
day but to hit your goal calorie intake
some foods are better than others what I
recommend is focusing on what's known as
low calorie density Foods these are
foods that for the amount of space they
take up in your stomach will only add a
relatively low amount of calories to
your daily total for example here's what
200 calories of Oreos look like and
here's what 200 calories of cereal looks
like for the same amount of calories you
could fill your stomach with a mountain
full of strawberries and carrots not
only that but since low calorie density
Foods tend to be unprocessed they also
tend to require more calories to burn
and digest the more processed foods now
as for how much of a difference this can
make for fat loss a recent 2019 paper
took 20 adults and first ran them
through a diet consisting of only high
calorie density processed foods for two
weeks afterwards they switch them to a
diet of low calorie density unprocessed
foods for two weeks in both conditions
they were allowed to eat as much food as
they wanted the result the processed
foods diet led to almost 2 pounds of
weight gain once they switch the
unprocessed diet however their daily
calorie intake dropped by over 500
calories and they ended up losing over
two pounds at the end of the stage I'll
provide a list of low calorie density
food items for you to pick from but
before that there is one more Factor you
need to pay attention to although eating
fewer calories in your body needs will
help you lose weight you want as much of
that weight loss to be from fat rather
than muscle this is where protein comes
in you need to start eating more of it
in fact in studies where subjects go on
the same diet and lose the same amount
of weight the ones who eat more protein
end up losing more fat and less muscle
as for how much protein you should aim
for a good recommendation for relatively
heavier males in the stage who are at a
higher body fat is to eat one gram per
centimeter over your height so if you're
175 centimeters tall you need to eat
around 175 grams of protein per day with
the recipe calories coming from carbs
and fats whereas if you're a relatively
lighter individual or closer to 15 body
fat then you want to multiply your body
weight in pounds by 0.8 and at a minimum
eat that many grams of protein per day
now this might sound like a lot at first
but as you'll see it's pretty easy to do
if you choose the right protein sources
so to apply this all take a look at
these lists here's a list of some low
calorie density unprocessed foods and
here's a list with protein sources
ordered from highest to lowest in terms
of how much protein they contain
relative to their calories use these
lists to build your meals throughout the
day and try to have one lean protein
source and at least one serving of
fruits and or veggies into each of your
meals for example instead of a muffin
for breakfast have some egg whites with
blueberries and oatmeal you definitely
still can have processed foods now and
then but just be mindful of your serving
sizes and enjoy them in moderation so
Focus only on calories and protein every
day and if you're consistent you'll be
able to get your body fat all the way
down to 15 but at this point is when
you'll likely need to refine your
approach to continue getting results
before we dive into the next stage I'm
curious what stage are you currently in
right now and what's your goal body fat
percentage let me know in the comments
down below and also let me know if what
I'm about to say later on in this video
changes your mind at all about your goal
this is where stage two comes in which
involves going from 15 down to 12 body
fat by this point you'll be hungrier
your fat loss will slow down and you'll
be at a slightly greater risk of muscle
loss as a result this is where most
people get stuck there's two things that
will help you overcome this first you
need to get more precise with your
approach from stage one as your body
loses more and more fat your metabolism
will decrease and you'll start burning
fewer calories per day this is your
body's way of protecting its remaining
fat Source this means the energy deficit
you use in stage one to get down to 15
body fat May no longer be enough to get
you down to 12 body fat to overcome this
if you haven't yet been doing so you
should start tracking your daily calorie
intake and doing so more carefully you
might not think this is necessary but
research has shown the average person
will think they eat about
429 less calories per day on average
than they actually do so even if just
temporarily measure out your food to see
how many calories you're actually
consuming and ensure you're in an energy
deficit second this stage is when you'll
want to start addressing your carb and
fat intake take a look at this list of
carbs and fats although healthy fats are
needed in your diet on a gram per gram
basis fats contain more than twice as
many calories as carbs do because of
this an effective approach is to keep
your protein intake high as is but lower
your daily fat intake to the lower end
of what's recommended for General Health
this is about 20 to 25 percent of your
daily calorie intake as a result you'll
now have room to introduce more carbs
into your diet these extra carbs can not
only help you better manage your hunger
levels but they'll also provide you with
the Boost and energy to support your
daily activities and performance of the
gym helping you burn more calories every
day and better maintain your muscle mass
make these two weeks and if you're
consistent you'll be able to get down to
around 12 body fat this is where stage
three comes in this is the most
difficult stage while consistency with
what we mentioned earlier will be the
key to progressing through the stage
it's going to require more discipline
and sacrifice first off not only will
you very likely have to be accurately
tracking your calories every day you'll
also want to ensure your daily meals are
making the best use of The Limited
calories you have at this point your
hunger levels will be the highest
they've been so most of your meals
throughout the day will need to come
from high volume foods that will help
you stay full for less calories I do
have a past video I made that shows the
most effective high volume food swaps to
make which I'll link at the end of this
video but this also means that you'll
need to be more disciplined when it
comes to social events and dining out
you don't have to eliminate it
completely but you will have to make
wise choices when you're out and make
sure that you plan in advance for big
meals out or for alcohol both of which
can drastically increase your calorie
intake without you even realizing it
lastly ask yourself if the sacrifices
are worth it in my opinion for most
natural lifters a body fat of around 12
to 15 percent is the most sustainable
physique it's practical to maintain you
get the health benefits of being leaner
and you'll still look great especially
if you have a good amount of muscle on
you and well developed Abs from training
them while getting leaner than this yes
it's going to provide a bit more
definition than cuts it not only
requires a lot more sacrifice but for
many people that's when daily energy
levels and strength will start to be
negatively effective and unlike our
built with science member Patrick over
here who started off with a good amount
of muscle you might actually not end up
liking the way you look being really
lean if you haven't yet built up much
muscle so while you definitely can get
to 10 body fat by pushing through with
what you've learned at least consider
hanging around at a higher level body
fat first and be proud of how far you've
come and realize that the extra push
just may not be worth it especially if
you can't maintain it
overall guys the strategy when it comes
to your nutrition is actually quite
simple the hard part is staying
consistent with it you have to be clear
about what your goals are and then find
what you personally enjoy and can stick
to consistently in the long run and if
you're looking for step-by-step Guidance
with setting up your nutrition plan and
finding foods and meals that you
actually look forward to eating every
day just head on over to
buildwithscience.com and take my
analysis quiz to discover the best
approach for you and your body I'd also
highly suggest that you give this video
a watch next for an exercise to help you
speed up the fat loss process or give
this video a watch next for some quick
and easy fat loss food swaps you can
make into your diet right away thanks
for watching don't forget to subscribe
and see you next time
Related queries:
how to not eat to lose weight
how long to not eat to lose belly fat
how to stop eating bread to lose weight
how to stop eating sugar to lose weight
what to not eat to lose fat
what not to eat to lose fat belly
how to stop eating to lose weight
what to not eat for fat loss
how to lose fat without exercise and diet
how to not eat when dieting
