The #1 thing you MUST do to reduce your risk of an early death.
 
(It's not exercise) https://t.co/ll9daAkVuq

Many people know that being overweight and obese drastically increases the risk of developing non-communicable diseases, such as:

- Type 2 diabetes
- Heart disease
- Stroke
- Cancer

And more...

But did you know that the distribution of that fat matters too?

Visceral fat is belly fat found deep within your abdominal cavity. 

It surrounds important organs, such as your stomach, liver and intestines. 

It's more dangerous to your health than subcutaneous fat, which is fat just below your skin.

If you have high levels of visceral fat, you must fix this ASAP.

The only way to truly know how much visceral fat you have is with a scan.

But you can also use your waist measurement to give yourself a good idea of your risk of health problems from visceral fat.

If you're a woman, you're at higher risk if your waist measures more than 35 inches.

If you're a man, it's 40 inches.

A better indicator is your waist:hip ratio

This chart shows your health risk based on your measurement (source: healthline) https://t.co/t5qDs2zObK

How to get your waist:hip ratio:

- Standing up straight, measure the smallest part of your waist (usually right above the belly button).

- Measure the widest part of your hips or buttocks.

- Divide 1st measurement by 2nd measurement. 

This is your waist:hip ratio.

Example:

Waist circumference = 38 inches
Hip circumference = 40 inches

38/40 = waist : hip ratio of 0.95 (low risk for a man, high risk for a woman)

If your ratio puts you into the high risk category, you probably have high levels of visceral fat actively increasing your risk of serious health problems.

Read on for an explanation of what you should do 👇

You need to lose your excess fat.

The ONLY way to do this is to be in a calorie deficit.

You do this by taking in less energy from food and drink than you expend (burn in a day).

It is MUCH easier to get into a calorie deficit by controlling how much goes IN (how much and what you eat) than trying to increase how much energy you use (through movement and exercise).

The first port of call needs to be reducing energy intake.

My number one recommendation for this is to track what you eat (accurately) using digital kitchen scales and an app called MacroFactor.

Use the goal feature in MacroFactor and accurately log your food & your weight. The app will adjust your targets to keep you on track.

MacroFactor works scientifically by taking your accurate food entries and scale weight entries to calculate your energy expenditure from your weight changes over time. https://t.co/cgPMI66bIz

Check it out here.

Use my code (ROBNBF) to get 14 days free.

https://t.co/YxtU15vUQy

You also need to be resistance training to maintain muscle.

You should work every major muscle group in your body.

This doesn't have to be done in a gym, and you can do it with 6 exercises. This thread explains more.
https://t.co/NlifmSdLxN

Cardio isn't required to lose fat.

It doesn't burn fat directly, it just burns more calories, so it can help you to get into or increase the size of your calorie deficit.

But you can definitely get into a calorie deficit without it.

If you don't like cardio you can just walk more to burn more calories.

Track how many steps you do and make a conscious effort to improve this.

Set yourself a daily or weekly target and make the effort to move more. It all adds up.

If you need more help to lose fat, read this:

I'm launching another intake of my fat loss program Shred in 60, starting on the 6th of March.

It's a hybrid of group and 1-1 coaching which is effective and affordable.

Jim completed the most recent intake and saw this insane transformation.

He got a DEXA scan at the end and his doctor said there was ZERO detectable visceral fat! https://t.co/uJTxwrk4du

If you want to join in, it starts on the 6th of March (this Monday).

You've got to be quick if you want to grab a place.

See the details below:

https://t.co/6LWP9Mhkwk

P.S.

If the first tweet in this thread gets 1,500 likes, I'll post an expanded version of this thread as a fat loss plan on notion with google sheets template (and I'll add my $20 home workout guide for free).

Like and RT below!
https://t.co/HNH0YOhbrK

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

1500 likes!

Get the plan here on notion with link to Google Sheets template

https://t.co/udY9upStyA

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.

from undefined