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

Mario Tomic

31 Jan 202206:00

Summary

TLDRThis 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.

Outlines

00:00

💪 Effective Ways to Lose Body Fat Faster

Losing body fat isn't a one-size-fits-all solution, and while patience is key, there are ways to accelerate the process. This video presents three efficient strategies for faster fat loss. The first method is to dedicate one day a week to consuming only lean protein and green leafy vegetables, which creates a significant calorie deficit without causing extra hunger. Foods like low-fat cottage cheese, egg whites, and lean meats help you feel full while consuming fewer calories. Scheduling this 'protein day' on a busy day can make it easier to follow and boost fat loss without feeling deprived.

05:01

📉 Phasic Dieting: A Structured Approach to Fat Loss

The second strategy is phasic dieting, where you alternate between periods of aggressive calorie deficits for 4-6 weeks followed by 1-2 weeks of maintenance calories. This approach helps you stay focused and motivated during the fat loss phase, aiming for a weekly loss of 1-1.25% of body weight. For a 200-pound individual, this could mean losing up to 10 pounds in a month. Timing these phases around life events allows for flexibility, and the maintenance periods teach you how to stabilize at a new weight, which is crucial for long-term success in keeping the fat off.

🏃 Leveraging Weekends for Fun and Fat Loss

The third strategy is to make weekends work for your fat loss goals. Many people struggle with overeating on weekends, but by incorporating fun physical activities, you can make weekends a time for fat loss instead of setbacks. Engaging in enjoyable activities like hiking, walking, dancing, or group classes increases your activity level without the pressure of dieting. This not only supports fat loss but also enhances your overall well-being by reducing stress and emotional eating, making the process of getting lean more enjoyable and sustainable.

Mindmap

Keywords

💡Body Fat Loss

Body fat loss refers to the process of reducing the amount of fat stored in the body. In the video, this is the main goal of the strategies discussed. The speaker emphasizes that body fat loss can be accelerated with specific approaches such as protein-focused days, phasic dieting, and leveraging weekends for physical activities.

💡Protein Day

A 'protein day' is a day where an individual consumes only lean protein and green leafy vegetables, avoiding carbs and fats. This strategy helps to create a large calorie deficit without inducing hunger. The speaker suggests using protein days to expedite fat loss, recommending that it be done on the busiest day of the week.

💡Phasic Dieting

Phasic dieting is a strategy where a person alternates between periods of aggressive calorie restriction and periods of maintenance. The speaker recommends committing to four to six weeks of strict dieting followed by one to two weeks of maintenance. This method allows people to lose fat rapidly while practicing weight maintenance, leading to more sustainable results.

💡Calorie Deficit

A calorie deficit occurs when an individual consumes fewer calories than they burn, leading to weight loss. In the video, creating a calorie deficit is central to all strategies for losing body fat faster, including protein days and phasic dieting. A larger deficit allows for more rapid fat loss.

💡Lean Protein

Lean protein refers to protein sources that are low in fat, such as chicken breast, turkey breast, and egg whites. The speaker emphasizes the importance of lean protein for fat loss, especially during protein days, as these foods are filling but low in calories, helping to control hunger while promoting fat loss.

💡Maintenance Calories

Maintenance calories are the number of calories a person needs to consume to maintain their current weight. In the context of phasic dieting, periods of maintenance allow individuals to practice maintaining their new weight after aggressive dieting phases, making long-term fat loss more sustainable.

💡Weekend Physical Activities

Weekend physical activities refer to engaging in fun, physical hobbies or exercises during the weekend. The speaker advises using weekends for active, enjoyable pursuits like hiking, dancing, or dog walking to avoid overeating and overindulging. This strategy leverages the extra free time most people have on weekends to burn more calories and improve fat loss.

💡Sustainable Fat Loss

Sustainable fat loss is the process of losing fat in a way that can be maintained over the long term. The speaker contrasts quick fat loss methods with sustainability, advocating for strategies that balance initial rapid fat loss with long-term weight maintenance through practices like phasic dieting.

💡Emotional Eating

Emotional eating is the act of using food to cope with stress, anxiety, or other emotional states. The speaker warns that stress and emotional eating can derail fat loss progress, particularly on weekends. Incorporating fun physical activities can help reduce stress and avoid emotional eating, improving fat loss outcomes.

💡Lifestyle Changes

Lifestyle changes refer to adopting new habits and routines that support long-term health and fitness goals. The video emphasizes that the strategies discussed, such as engaging in regular physical activity and practicing maintenance, are not just about losing body fat, but also about creating a healthy, enjoyable lifestyle that naturally leads to fat loss and helps maintain results.

Highlights

Losing body fat has no one-size-fits-all solution, but strategies exist to speed up the process.

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

A protein day helps create a bigger calorie deficit without experiencing extra hunger.

Examples of lean protein for this day include low-fat cottage cheese, liquid egg whites, lean chicken breasts, and turkey breast.

Place your protein day on the busiest day of the week to minimize hunger and make it easier to follow.

The second strategy, phasic dieting, involves an aggressive calorie deficit for 4-6 weeks, followed by 1-2 weeks of maintenance calories.

During the aggressive phase, focus on keeping calories low, protein high, and maintaining regular resistance training, sleep, and activity.

With phasic dieting, you can lose 1-1.25% of body weight per week, with significant fat loss progress in 4-week periods.

Phasic dieting provides flexibility to time fat loss with life events and helps practice maintenance after each phase.

The third strategy is leveraging weekends, traditionally a problem for fat loss, by incorporating fun physical activities.

Choose activities that are enjoyable and not related to dieting, such as walking, hiking, or dancing, to boost fat loss.

Adding these physical activities on weekends improves mental health, reduces stress, and prevents emotional eating.

A healthy and enjoyable weekend routine is key to maintaining a sustainable, healthy lifestyle.

The overall goal is to create a lifestyle that naturally leads to getting leaner and staying leaner.

Making lifestyle changes that are fun and engaging, especially on weekends, can improve both mental and physical health.