How To Actually Lose Body Fat Faster (3 Things That Work)

Summary

This video outlines three effective strategies to accelerate fat loss. The first strategy is dedicating one day a week to eating only lean protein and leafy greens, creating a larger calorie deficit. The second is phasic dieting, where you follow a strict calorie deficit for 4-6 weeks, then take 1-2 weeks to maintain. The third strategy suggests leveraging weekends with enjoyable physical activities like hiking, dancing, or walking. These approaches are designed to maximize fat loss while fitting into various lifestyles and enhancing long-term sustainability.

Takeaways

• 💡 Losing body fat faster isn't one-size-fits-all; pacing is important, but there are strategies to speed up the process.
• 🥗 Strategy 1: Dedicate one day per week to eating only lean protein and green vegetables, minimizing carbs and fats to create a larger calorie deficit.
• 📅 Place the protein day on your busiest day of the week so you’re too distracted to feel hungry.
• ✈️ Protein days can also help during travel or when you can't track food intake precisely.
• 📉 Strategy 2: Use 'phasic dieting,' where you go into an aggressive calorie deficit for 4-6 weeks followed by 1-2 weeks of maintenance.
• ⏳ A focused period of dieting allows better adherence to low calories, high protein, and exercise, resulting in 1-1.25% body weight loss weekly.
• 🎯 This method lets you time fat-loss phases around life events and practice maintaining weight between phases.
• 🏃‍♂️ Strategy 3: Leverage weekends for physical activities that you enjoy, such as hiking, dancing, or walking, to increase fat loss.
• 🌞 Fun activities on weekends reduce the chance of overeating and improve mental health, making dieting more sustainable.
• ⚖️ Overall, it's about building a healthy, active lifestyle that naturally supports weight loss and maintaining progress long-term.

Q & A

What is the first strategy mentioned in the video to help lose body fat faster?

The first strategy is setting a dedicated 'protein day,' where you eat only lean protein and green leafy vegetables with minimal carbs and fats.

What are some examples of lean protein sources recommended for the 'protein day' strategy?

Examples include low-fat cottage cheese, liquid egg whites, lean chicken breasts, and lean turkey breast.

How often should the 'protein day' strategy be applied?

The recommendation is to apply the protein day once per week to create a larger calorie deficit and aid in faster fat loss.

What is the second strategy for losing body fat more efficiently?

The second strategy is called 'phasic dieting,' which involves alternating between periods of aggressive calorie deficits and maintenance periods.

How long should the aggressive calorie deficit phase last in the 'phasic dieting' strategy?

The aggressive calorie deficit phase should last for about four to six weeks.

What are the main components to focus on during the aggressive calorie deficit phase?

During this phase, the focus should be on keeping calories low, protein intake high, maintaining regular resistance training, getting enough sleep, and tracking progress closely.

What is the expected fat loss per week during the aggressive phase of phasic dieting?

The expected fat loss is between 1% to 1.25% of body weight per week, which translates to around 1 kilo for someone weighing 90 kilos.

How can weekends be leveraged for fat loss according to the video?

Weekends can be leveraged by engaging in fun physical activities like walking, hiking, or group exercises, which naturally increase activity levels without feeling like dieting.

Why is it important to incorporate enjoyable physical activities on weekends?

Incorporating enjoyable physical activities on weekends is important for improving mental health, reducing stress, and maintaining an active lifestyle that supports long-term fat loss.

What is the overall goal of the fat loss strategies mentioned in the video?

The overall goal is not just to lose fat, but to create a healthy, active lifestyle that is sustainable and enjoyable in the long term.