If you're carrying more than 10 lbs of extra fat then you need to read and bookmark this thread 🔖 https://t.co/BnPVpXXy8A

You probably know that being overweight or obese dramatically increases your risk of developing diseases like:

- Type 2 diabetes
- Heart disease
- Stroke
- Cancer
- And more...

But did you know the way that fat is distributed matters even more?

If you have a lot of fat distributed around your belly then you probably have high levels of VISCERAL FAT.

This is belly fat found deep within your abdominal cavity.

Visceral fat surrounds organs like your stomach, liver and intestines. 

It's more dangerous to your health than the fat on the rest of your body.

If you have a lot of visceral fat then you need to fix this ASAP or live with a higher risk of death.

Only a scan can tell you exactly how much visceral fat you have.

BUT you can use your waist measurement to give you a pretty good idea of whether you have a problem or not.

The ratio of your waist measurement to your hip measurement is a good indicator of your visceral fat levels and health risk.

This chart shows the relationship: https://t.co/HtduNCjsIF

If you're in the high risk category then you probably have a lot of visceral fat that will actively increase your risk of disease.

Here's what you should do 👇

You can ONLY lose excess fat by getting into a calorie deficit.

You do this by consuming fewer calories from food and drink than the number of calories you burn in a day.

This is the basic answer, but there's more to it than this if you want to be successful.

It's WAY easier to get into a calorie deficit by reducing the amount you eat than by trying to increase the amount you burn.

The first thing you should do is take control of your calorie intake.

My top recommendation:

Track what you eat with an app called MacroFactor.

The setup will also give you a protein target. Make sure you pay attention to this too.

As you make progress (or not) towards your goal, MacroFactor will adjust your calories to either speed you up so you hit your goal, or slow you down so you can stick to the process.

It uses the date you give it to adjust your plan so it's perfect for you. https://t.co/LZaIgKIG3g

Check out MacroFactor here and use my code ROBNBF to try it out for 2 weeks for free.
https://t.co/YxtU15vUQy

In addition to eating correctly, you should also be resistance training so you don't lose muscle.

Losing fat = good

Losing muscle = bad

This doesn't have to take you loads of time. Just 6 exercises can cover every major muscle group as I wrote here:

https://t.co/NlifmSdLxN

Cardio is good for your health and fitness but it is not a requirement for losing fat.

It doesn't burn fat directly, it just burns calories. This will help - if you don't end up eating those calories anyway due to the increased hunger you might experience.

Walking will also help you burn more calories.

Track your steps and attempt to improve on your average number. Set yourself a target and aim to hit it every day (or hit the total number across the week).

Want more help?

I'm running a free 14 day guided process (with daily videos, lessons, tasks and support group)

The aim is to overcome all of your obstacles and excuses and get you started!

It starts on the 4th of March - so make sure you sign up here:

https://t.co/y4mhTVGqaD

If you enjoyed this thread, please RT the first post below to help others out!

https://t.co/UuxwDvKoq9

P.S. If I could guarantee you hit your fat loss goals would you be interested in working with me one to one?

I'll craft you a custom plan, check in with you regularly, answer all questions and hold you accountable.

Sound interesting?

See more here:

https://t.co/KboC0EuNSb

I transform tired, busy & overweight dads into lean and energised champions for their families using my 20 Minute Muscle system and smart nutrition strategies.

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