Being overweight increases risk of:

• Stroke
• Cancer
• Diabetes
• Depression
• Heart attack
• Osteoarthiritis
• Low quality of life
• Gallbladder disease
• High blood pressure

Give me 3 minutes and I'll show you 7 key habits to reverse or prevent it:

You might look at other people and think it's ok to have a little extra fat and convince yourself it's not a big deal.

But it is.

The risk of health problems start when you are only very slightly overweight. 

Risks increase as you become more and more overweight. Do this 👇

The key to a healthy weight is maintaining the correct energy balance.

You should be consuming the right amount of calories based on how much energy your body requires.

This is easier said than done.

Here's 9 tips that will make it easier👇

1. Walk more.

You don't need to do any crazy bootcamps or HIIT workouts.

There's no such thing as a "fat loss workout".

ALL activity burns calories. If you burn enough to get into an energy deficit, you will lose fat.

Walking burns calories too - and is far easier to do.

2. Lift weights.

Lifting weights is an enjoyable form of activity that will motivate you as you see the changes in your body.

Whilst it does burn some calories, the real magic is the muscle it will help you build.

More muscle on your frame means you burn more calories at rest.

3. Eat mindfully.

Don't eat while distracted. Studies show that people consume more calories if they eat mindlessly while watching TV.

Eat slowly and pay attention to how you feel.

When you're full, stop.

You'll probably notice you don't need 25-50% of the food on your plate.

4. Eat more protein:

Protein is more filling AND it requires up to 30% more calories to digest compared to the other macronutrients.

You would burn 100-150 calories to digest 500 calories from protein compared to virtually zero digesting 500 calories from fat.

5. Drink more water.

People often mistake thirst for hunger.

Sometimes your hunger will go away after drinking a pint of water. This can help reduce snacking.

Water fills your stomach. Drink it cold to increase the number of calories you burn.

6. Track your calories.

YOU WILL NOT LOSE FAT if you don't get into a calorie deficit.

You need to calculate how many calories your body needs to maintain its weight, then eat about 20% fewer calories than this.

Use this calculator.

7. Eat fewer refined carbs.

These are carbs that have been more heavily processed. They are things like:

- White bread, pasta & rice
- Doughnuts
- Pastries
- Sweets
- Cakes

They cause blood sugar & insulin levels to rise & fall quickly.

This leads to getting hungry sooner.

8. Sleep 7 Hours Per Night

Sleep loss changes levels of the hormones grehlin and leptin which regulate appetite.

If you don't sleep well you will be more hungry and crave more high carb and high fat foods (junk).

Get at least 7 hours uninterrupted sleep.

7 ways to sleep better tonight:

1. Get blackout blinds
2. Phone in another room
3. Supplement with magnesium
4. Sleep in a colder room (65º F)
5. No screens within an hour of bed
6. Read fiction before going to sleep
7. Eat dinner earlier, at least 4 hours before bed

This thread will tell you more about the severe health implications of sleep deprivation:
https://t.co/sSZw7idua6

9. Eat Fewer Processed Foods

Processed foods require less energy to digest. If you eat whole foods you'll burn more calories.

Ultra processed foods are don't fill you and are engineered to be addictive so you can't stop eating them.

Perfect for gaining weight.

9 habits that will help you to lose fat:

1. Walk more
2. Lift weights
3. Eat mindfully
4. Eat more protein
5. Drink more water
6. Track your calories
7. Eat fewer refined carbs
8. Sleep 7 hours per night
9. Eat fewer processed foods

If you would be interested in getting some help to drop 10-20 lbs of fat, add your name to the priority list for the next intake of Shred in 60.

It's a 60 day fat loss program that comes with support and guidance from me!

Starts again soon!

https://t.co/l8ZRE2VGoo

Retweet the tweet below to save someone else from being overweight!

Follow me @Rob_NBF for more daily content on fat loss (that works with your busy life)

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That's what you'll get when you join my email list (and you'll also get a week of free tips sent to your inbox!)

Sign up here 👇

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P.S. if you want to work one to one with me to drop at least 20 lbs of fat in the next 3-4 months, read this:

You'll work closely with me, one to one, and I'll get you results.

Apply below:

(Not cheap but results are guaranteed)

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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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