7 things no one tells you about fat loss

(don't miss number 5) https://t.co/htKv8jZvfI

Fat loss is way simpler than the fitness industry and the internet will have you believe.

But the vast majority who attempt it, will fail.

Here are 7 things no one tells you about fat loss to help you on your journey.

1. You burn more calories by eating certain foods.

EVERY food requires energy to digest it.

Some foods require more.

Unprocessed foods require about 10% more energy to digest than processed foods.

And protein requires 20-30% more calories to digest than carbs and fat.

2. Different foods have different effects on hunger

Your food choices will impact how hungry you feel.

This is regardless of that food's calorie content.

High calorie foods can result in you feeling hungry again sooner.

Low calorie foods can keep you full for a long time.

Key things to note here are:

Protein: protein is the most satiating macronutrient.

Refined carbs: Processed flour and sugar will lead to sooner hunger. Limit these if you want to reduce hunger.

Fibre: Fibre influences how long it takes food to travel through your system.

Focus on lean proteins, high fibre vegetables and avoid highly refined carbs and sugar if you want to stay feeling as full as possible.

Certain foods influence hunger hormones too, like eggs, which raises levels of the hormone PYY.

This is a potent satiety hormone.

Studies find that people who consume eggs for breakfast are likely to eat fewer calories throughout the day.

3. The scale lies.

Don't worry about day to day changes on the scale.

Mostly they are due to changes in the amount of water and food your body is holding.

Take you weight daily, but only so you can take an average of the week.

Compare each week's average to gauge progress.

I am in love with an app called MacroFactor for tracking my food and my weight.

One of the features is that it smooths out the scale's fluctuations and shows your "trend weight", as well as a 30 day prediction.

It will adjust your macros and calories based on your progress.

Use code ROBNBF during signup to get 14 days of MacroFactor for free.

4. Not all body fat is created equal

Alpha and beta receptors in fat cells determine how easy it is to lose fat from an area.

Alpha receptors tell the body to store fat & beta to lose it.

Wherever you have stubborn fat is likely where you have more alpha receptors.

5. Not all weight loss is fat loss.

Stop eating and drinking for 24 hours and you will weigh a lot less on the next day.

This isn't fat loss. You just have less water and food inside you.

When you're in a calorie deficit for a prolonged period you'll drop water from your muscles & under your skin, dropping weight further.

When someone says "I've lost 8 lbs in a week!" they haven't lost 8 lbs of fat.

When they eat normally again they'll regain most of the weight.

6. Faster weight loss isn't better.

Losing a lot of weight quickly is often held up as something to celebrate.

But it usually means the methods were unsustainable, and the dieter is likely to regain their weight at some point.

Fast weight loss also comes with a big risk of losing muscle - something which is never going to improve your appearance.

7. You can't spot reduce fat... 

...but building muscle in an area will improve appearance.

Crunches won't burn stomach fat & triceps kickbacks won't burn upper arm fat.

But building muscle means fat has to spread out to cover a greater area, making the body part look leaner

Want my "Fat Burner Framework" that I use with my 1-2-1 coaching clients? 

I've made it into a video course with programs for home and the gym so you can easily lose 20-30 lbs of fat in the next 3 months!

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If you enjoyed this thread, please retweet the first tweet below to save someone else from bad fat loss information!

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I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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