Mark Hallman

How​ ​to​ ​lose​ ​weight Losing​ ​weight​ ​is​ ​simple,​ ​but​ ​it’s​ ​not​ ​easy. It’s​ ​gonna​ ​take​ ​work,​ ​it’s​ ​gonna​ ​take​ ​time​ ​and​ ​patience,​ ​but​ ​if​ ​you​ ​stay consistent,​ ​you​ ​will​ ​see​ ​results. Are​ ​you​ ​willing​ ​to​ ​put​ ​in​ ​the​ ​time? Are​ ​you​ ​willing​ ​to​ ​be​ ​patient? Are​ ​you​ ​willing​ ​to​ ​make​ ​mistakes​ ​and​ ​learn​ ​from​ ​them? Weight​ ​loss​ ​is​ ​not​ ​an​ ​overnight​ ​process. There​ ​are​ ​no​ ​magic​ ​fat​ ​burning​ ​pills​ ​that​ ​will​ ​shed​ ​your​ ​belly​ ​fat​ ​overnight, nor​ ​is​ ​there​ ​a​ ​quick​ ​and​ ​easy​ ​solution. Weight​ ​loss​ ​takes​ ​months​ ​of​ ​consistent​ ​dieting​ ​and​ ​training. With​ ​that​ ​all​ ​said,​ ​I​ ​present​ ​to​ ​you:​ ​how​ ​to​ ​lose​ ​weight-​ ​science explained. Key​ ​takeaways 1. Weight​ ​loss​ ​is​ ​achieved​ ​by​ ​consistently​ ​being​ ​in​ ​a​ ​caloric​ ​deficit​ ​i.e. eating​ ​fewer​ ​calories​ ​than​ ​you​ ​burn. 2. To​ ​lose​ ​fat​ ​and​ ​not​ ​muscle​ ​you​ ​need​ ​to​ ​eat​ ​a​ ​high​ ​protein​ ​diet​ ​and engage​ ​in​ ​resistance​ ​training. 3. Cardio​ ​is​ ​not​ ​necessary​ ​for​ ​weight​ ​loss​ ​but​ ​can​ ​be​ ​useful. The​ ​“secret”​ ​to​ ​weight​ ​loss Your​ ​body​ ​burns​ ​a​ ​certain​ ​amount​ ​of​ ​energy(expressed​ ​in​ ​calories)​ ​every day​ ​to​ ​function​ ​properly. This​ ​is​ ​called​ ​your​ ​TDEE(Total​ ​Daily​ ​Energy​ ​Expenditure). Your​ ​TDEE​ ​is​ ​the​ ​amount​ ​of​ ​calories​ ​you​ ​need​ ​to​ ​eat​ ​to​ ​maintain​ ​your​ ​body weight. Now,​ ​what​ ​happens​ ​when​ ​you​ ​eat​ ​more​ ​calories​ ​than​ ​you​ ​need? That​ ​extra​ ​energy​ ​can’t​ ​just​ ​evaporate,​ ​it​ ​needs​ ​to​ ​go​ ​somewhere​ ​and​ ​that somewhere​ ​is​ ​usually​ ​your​ ​fat​ ​stores(and​ ​sometimes​ ​muscle​ ​but​ ​we’ll​ ​get​ ​to that​ ​in​ ​a​ ​second). But​ ​what​ ​would​ ​happen​ ​if​ ​you​ ​eat​ ​fewer​ ​calories​ ​than​ ​your​ ​TDEE? Your​ ​body​ ​needs​ ​to​ ​get​ ​that​ ​energy​ ​from​ ​somewhere,​ ​and​ ​that​ ​somewhere is,​ ​you​ ​guessed​ ​it,​ ​your​ ​fat​ ​stores​ ​and​ ​unfortunately,​ ​your​ ​muscles. This​ ​has​ ​been​ ​proven,​ ​time​ ​and​ ​time​ ​again,​ ​to​ ​be​ ​the​ ​main​ ​factor​ ​that controls​ ​your​ ​weight:​ ​calories​ ​in​ ​vs​ ​calories​ ​out. While​ ​it​ ​does​ ​have​ ​some​ ​more​ ​complex​ ​workings​ ​behind​ ​it,​ ​it​ ​still​ ​stands​ ​as the​ ​definitive​ ​explanation. So​ ​there’s​ ​the​ ​jist​ ​of​ ​it:​ ​eat​ ​fewer​ ​calories​ ​than​ ​you​ ​burn​ ​and​ ​you​ ​will​ ​lose weight. Problem​ ​is,​ ​you​ ​shouldn’t​ ​be​ ​trying​ ​to​ ​lose​ ​weight​ ​but​ ​actually​ ​to​ ​lose​ ​fat. Why​ ​you​ ​should​ ​focus​ ​on​ ​losing​ ​fat,​ ​and​ ​not weight Here’s​ ​a​ ​“little”​ ​problem​ ​with​ ​caloric​ ​deficits:​ ​the​ ​weight​ ​you​ ​lose​ ​will​ ​not exclusively​ ​come​ ​from​ ​fat,​ ​but​ ​also​ ​from​ ​water​ ​and​ ​more​ ​importantly, muscle. When​ ​people​ ​embark​ ​on​ ​crash​ ​diets(where​ ​you​ ​drastically​ ​reduce​ ​your food​ ​intake​ ​to​ ​lose​ ​weight​ ​quickly)​ ​what​ ​they’ll​ ​find​ ​is​ ​they’ve​ ​lost​ ​a​ ​ton​ ​of weight,​ ​but​ ​they’ve​ ​also​ ​lost​ ​huge​ ​amounts​ ​of​ ​muscle. What​ ​you​ ​wind​ ​up​ ​with​ ​on​ ​these​ ​diets​ ​is​ ​the​ ​“skinny​ ​fat”​ ​physique. To​ ​prevent​ ​this,​ ​you​ ​should​ ​take​ ​additional​ ​measures​ ​to​ ​prevent​ ​muscle loss​ ​and​ ​lose​ ​fat​ ​relatively​ ​quickly​ ​but​ ​safely: Engage​ ​in​ ​a​ ​moderate​ ​caloric​ ​deficit My​ ​recommendation:​ ​20-25%​ ​less​ ​than​ ​your​ ​TDEE. For​ ​a​ ​man​ ​who​ ​burns​ ​2000​ ​calories,​ ​he​ ​would​ ​eat​ ​about​ ​- calories​ ​to​ ​lose​ ​fat. Why​ ​this​ ​number? In​ ​my​ ​experience,​ ​this​ ​a​ ​sweet​ ​spot​ ​for​ ​most​ ​people. Can​ ​you​ ​go​ ​lower?​ ​Surprisingly,​ ​yeah. A​ ​study​ ​in​ ​2012​ ​put​ ​men​ ​in​ ​a​ ​40%​ ​caloric​ ​deficit​ ​with​ ​a​ ​high​ ​protein​ ​intake, and​ ​they​ ​still​ ​preserved​ ​muscle​ ​and​ ​lost​ ​a​ ​ton​ ​of​ ​fat. Should​ ​you​ ​go​ ​lower? Bear​ ​in​ ​mind​ ​how​ ​little​ ​you​ ​would​ ​be​ ​eating​ ​with​ ​this​ ​deficit. A​ ​40%​ ​deficit​ ​for​ ​a​ ​regular​ ​guy​ ​who​ ​burns​ ​2000​ ​calories​ ​would​ ​have​ ​him​ ​eat 1200​ ​calories​ ​a​ ​day,​ ​and​ ​you​ ​would​ ​need​ ​to​ ​get​ ​most​ ​of​ ​those​ ​calories​ ​from protein​ ​to​ ​preserve​ ​muscle. If​ ​you​ ​think​ ​you​ ​have​ ​the​ ​willpower​ ​to​ ​maintain​ ​this,​ ​go​ ​ahead. But​ ​remember,​ ​your​ ​diet​ ​should​ ​work​ ​for​ ​you,​ ​not​ ​against​ ​you. Starving​ ​yourself​ ​will​ ​just​ ​drain​ ​you​ ​psychologically​ ​and​ ​increase​ ​the chances​ ​of​ ​you​ ​bingeing​ ​on​ ​junk​ ​food. How​ ​do​ ​I​ ​calculate​ ​my​ ​TDEE? There​ ​are​ ​a​ ​ton​ ​of​ ​ways​ ​to​ ​calculate​ ​your​ ​caloric​ ​burn,​ ​and​ ​none​ ​of​ ​them are​ ​accurate. They​ ​don’t​ ​take​ ​into​ ​account​ ​a​ ​load​ ​of​ ​factors,​ ​like​ ​different​ ​metabolisms, activity​ ​levels​ ​etc.. The​ ​only​ ​way​ ​to​ ​accurately​ ​gauge​ ​how​ ​many​ ​calories​ ​you​ ​burn​ ​is​ ​this 1. Use​ ​any​ ​method​ ​to​ ​estimate​ ​your​ ​TDEE.​ ​I​ ​like​ ​the​ ​Katch-Mccardle equation,​ ​since​ ​it​ ​takes​ ​into​ ​account​ ​your​ ​bodyfat. If​ ​you​ ​can’t​ ​accurately​ ​estimate​ ​your​ ​bodyfat,​ ​use​ ​this​ ​formula: Your​ ​bodyweightX14-17 Pick​ ​the​ ​lower​ ​end​ ​of​ ​that​ ​range​ ​if​ ​you’re​ ​less​ ​active. Pick​ ​the​ ​higher​ ​end​ ​if​ ​you’re​ ​more​ ​active. 2. Eat​ ​this​ ​amount​ ​of​ ​calories​ ​for​ ​a​ ​week. If​ ​you​ ​lose​ ​weight,​ ​you​ ​need​ ​to​ ​eat​ ​more. If​ ​you​ ​gain​ ​weight,​ ​you​ ​need​ ​to​ ​eat​ ​less. Keep​ ​adjusting​ ​until​ ​your​ ​weight​ ​remains​ ​stable. Eat​ ​a​ ​high​ ​protein​ ​diet​ ​and​ ​adjust​ ​your​ ​fat​ ​and​ ​carb intake​ ​based​ ​on​ ​preference. Protein​ ​is​ ​one​ ​of​ ​the​ ​three​ ​main​ ​macronutrients,​ ​it’s​ ​what​ ​our​ ​skin,​ ​bones, nails​ ​are​ ​made​ ​of,​ ​and​ ​eating​ ​enough​ ​of​ ​it​ ​is​ ​crucial​ ​for​ ​muscle​ ​growth. Study​ ​after​ ​study​ ​has​ ​shown,​ ​a​ ​high​ ​protein​ ​diet​ ​is​ ​essential​ ​for​ ​building muscle​ ​and​ ​extremely​ ​useful​ ​for​ ​losing​ ​fat. It​ ​is​ ​the​ ​most​ ​satiating​ ​macronutrient,​ ​which​ ​comes​ ​in​ ​handy​ ​when​ ​you’re dieting. Not​ ​only​ ​that,​ ​protein​ ​is​ ​highly​ ​thermogenic. Thermogenic​ ​means​ ​you​ ​burn​ ​a​ ​relatively​ ​high​ ​amount​ ​of​ ​calories​ ​to​ ​digest it. For​ ​example,​ ​if​ ​you​ ​eat​ ​800​ ​calories​ ​worth​ ​of​ ​protein,​ ​160​ ​to​ ​280​ ​of​ ​those calories​ ​will​ ​be​ ​burned​ ​to​ ​digest​ ​that​ ​protein(the​ ​thermic​ ​effect​ ​of​ ​protein​ ​is 20​ ​to​ ​35%). How​ ​much​ ​protein? While​ ​the​ ​amount​ ​needed​ ​for​ ​muscle​ ​growth​ ​is​ ​lower​ ​than​ ​what​ ​most people​ ​think,​ ​I​ ​still​ ​recommend​ ​1​ ​gram​ ​of​ ​protein​ ​per​ ​pound​ ​of bodyweight(2.2g​ ​per​ ​kg​ ​of​ ​bodyweight). Why?​ ​Well,​ ​just​ ​for​ ​safe​ ​measure. Some​ ​people​ ​have​ ​been​ ​shown​ ​in​ ​the​ ​literature​ ​to​ ​need​ ​a​ ​higher​ ​protein diet​ ​than​ ​other​ ​people​ ​to​ ​maintain​ ​muscle. This​ ​recommendation​ ​should​ ​cover​ ​most​ ​people’s​ ​needs​ ​but​ ​you​ ​can​ ​still start​ ​from​ ​the​ ​lower​ ​end​ ​which​ ​is​ ​0.8g​ ​per​ ​pound​ ​and​ ​adjust​ ​based​ ​on​ ​your results. Engage​ ​in​ ​resistance​ ​training​ ​at​ ​least​ ​2x​ ​a​ ​week. There’s​ ​no​ ​doubt​ ​about​ ​it:​ ​to​ ​preserve​ ​muscle(and​ ​enhance​ ​fat​ ​loss)​ ​you need​ ​to​ ​do​ ​some​ ​form​ ​of​ ​resistance​ ​training. Not​ ​only​ ​will​ ​you​ ​build​ ​muscle,​ ​you​ ​will​ ​also ● Boost​ ​your​ ​metabolism ● Burn​ ​extra​ ​calories ● Increase​ ​your​ ​energy​ ​levels You’re​ ​also​ ​not​ ​limited​ ​only​ ​to​ ​the​ ​gym. You​ ​can​ ​build​ ​muscle​ ​with​ ​bodyweight​ ​training​ ​as​ ​well. Resistance​ ​is​ ​resistance,​ ​whether​ ​it​ ​comes​ ​from​ ​lifting​ ​weights​ ​or​ ​lifting yourself​ ​up​ ​on​ ​a​ ​pull​ ​up​ ​bar. But​ ​the​ ​main​ ​point​ ​is:​ ​some​ ​form​ ​of​ ​resistance​ ​training​ ​is​ ​extremely beneficial​ ​for​ ​fat​ ​loss,​ ​and​ ​you​ ​should​ ​take​ ​care​ ​to​ ​learn​ ​how​ ​to​ ​build muscle. Limit​ ​your​ ​cardio. Yes,​ ​you’ve​ ​heard​ ​me​ ​right.​ ​LIMIT​ ​your​ ​cardio. While​ ​I​ ​recommend​ ​everyone​ ​to​ ​do​ ​some​ ​form​ ​of​ ​cardio​ ​to​ ​improve​ ​and maintain​ ​cardiovascular​ ​health,​ ​it​ ​is​ ​not​ ​necessary​ ​for​ ​fat​ ​loss​ ​and​ ​can​ ​be detrimental​ ​to​ ​muscle​ ​growth​ ​if​ ​done​ ​too​ ​much. Cardio​ ​produces​ ​something​ ​called​ t​ he​ ​interference​ ​effect,​ ​which,​ ​you’ve guessed​ ​it,​ ​interferes​ ​with​ ​muscle​ ​growth. And​ ​no,​ ​it​ ​does​ ​not​ ​have​ ​any​ ​special​ ​fat​ ​burning​ ​effects,​ ​such​ ​as​ ​the popular​ ​“fat​ ​burning​ ​zone”​ ​myth.