The simplest 4 step process for easier fat loss 👇 https://t.co/y8NpXqhbRZ

Step 1:

Understand how fat loss works.

It's not because of magical exercises or magical "fat loss foods".

It's because of a calorie deficit.

This means taking in (eating) less energy than your body uses in a day/week/month etc.

Intermittent fasting = works by restricting times you eat, resulting in a calorie deficit

Keto & Carnivore = works by banning certain foods that are too easy to overeat, result is a calorie deficit

1,000 calories a day diet = is a calorie deficit for basically everyone

"Clean eating" = works by banning foods that are high in calories and easy to overeat, resulting in a calorie deficit.

Bootcamps or plans with A LOT of exercise = works by making your body use more energy than you eat, therefore = calorie deficit

Now you shouldn't just go for ANY of the above methods to get into a calorie deficit.

If you are a 300 lb man, 1200 calories a day is not going to be enough for you, even whilst losing fat.

You need the right calorie deficit for YOU, so it's sustainable.

Step 2:

Work out how many calories you should (roughly) be eating for fat loss.

We all use different amounts of energy in a day.

It depends on things like weight, amount of muscle mass, amount of exercise, amount of other activity, age, gender etc.

The amount of energy you use in a day is called your TDEE (total daily energy expenditure).

The quickest way to get a ballpark figure is to use a calculator.

But I prefer using an app called MacroFactor. 

It 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/j2hwpGzCd4

MacroFactor is an advanced macro tracking app with a bunch of extra features that make is way better than MyFitnessPal

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

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Step 3:

Track your macros based on recommendations from MacroFactor or an online calculator.

Use a digital scale to track food when you can. Estimate as little as possible. Be accurate.

Take your weight readings regularly.

You should lose 0.5-1% of your body weight per week.

Step 4:

Be consistent. It takes time to work. You should see slow results within 2 weeks (small change on scale).

Stick with it for as long as required. You should see 0.5-1% of your weight lost per week.

Adjust if necessary. Beware cheat days erasing a week's calorie deficit.

This is all very simple.

But to putting it into practice and staying consistent isn't necessarily easy.

I help people to lose fat by providing custom plans, systems accountability and coaching so they stay on track and can deal with whatever life throws at them.

You can swipe the plan I used to get lean whilst maintaining all my strength, whilst working out less than 90 minutes per week!

Was $150, now just $47 (for 24 hours only!)

See the contents here 👇

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If you found this thread helpful, please retweet the first tweet below to help save someone else from failed fat loss attempts!

Follow me @Rob_NBF if you want to get in the shape of your life!
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P.S. I'm looking to work with a few more people who need to lose at least 20lbs of fat in the next 3 months.

(not cheap, but results are guaranteed)

Apply here:

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Are you following me on Instagram?

If not, you're missing out:

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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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