3 Fat Loss Fundamentals

1️⃣ First, we have to start in the kitchen. A calorie deficit combined with a high protein intake will form the foundation of your fat-loss phase [1]. Aim to consume between 10-12 calories of your goal bodyweight per day for a simple starting point.

2️⃣ Secondly, we have to step into the gym. Focus on lifting weights to make sure you retain muscle while dropping body fat [2]. This is not the time for lots of cardio. Your nutrition already places you in a calorie deficit. Focus your training on lifting weights to keep good muscle definition.

3️⃣ Thirdly, go on regular walks to help you burn stay active outside of training. Research shows that walking an extra 25-minutes per day helps boost fat loss progress by 20% [3].

📚Scientific References (PMID):
1. 28765272
2. 35146569
3. 28794207