How to ACTUALLY Lose 10KGs FAST & Keep it Off (Based on Science) | Diet + Workout routine

Summary

In this insightful fitness journey, the speaker debunks common myths about fat loss, emphasizing that exercise alone isn’t enough to shed fat. The key lies in a balanced approach: maintaining a calorie deficit, incorporating strength training, and staying active throughout the day. The speaker also stresses the importance of sleep and proper nutrition, with an emphasis on high-protein foods, healthy fats, and resistance training. By combining these strategies, including walking and intermittent high-intensity workouts, the speaker outlines how to achieve sustainable fat loss and muscle gain in a realistic 6-month timeframe.

Takeaways

• 😀 Exercise alone only accounts for 10-30% of fat loss, while the rest depends on your resting metabolism, which is largely influenced by your diet.
• 😀 While HIIT workouts can burn a lot of calories in a short amount of time, they may not be sustainable in the long term for consistent fat loss.
• 😀 Most people end up overeating after exercise, which cancels out the calories burned and leads to minimal fat loss, especially without dietary changes.
• 😀 The most effective approach to fat loss is creating a calorie deficit by adjusting your diet, not by overexercising.
• 😀 To build muscle and retain it while losing fat, strength training (lifting weights or resistance training) is essential, but it should be complemented with a high-protein diet.
• 😀 Muscles burn more calories than fat—about three times more—so building muscle is crucial for long-term fat loss.
• 😀 Lifting weights doesn’t burn as many calories as cardio, but it helps preserve muscle mass and encourages fat loss for energy.
• 😀 The key to building muscle is consistency with strength training (2-3 times a week) and allowing recovery time between sessions (42-72 hours).
• 😀 Adding more daily movement (e.g., walking 7,000-10,000 steps) can significantly increase calorie burn and support fat loss.
• 😀 Sleep is crucial for fat loss; a lack of sleep can reduce fat loss by over 50% because it stresses the body and causes it to hold on to fat.
• 😀 A balanced approach of a calorie deficit, high protein intake, strength training, and proper sleep is the most effective method for sustainable fat loss and muscle gain.

Q & A

Is it possible to go from 'this' to 'this' in 6 months?

Yes, with the right approach and consistency in both diet and exercise, it is possible to achieve significant fitness and body composition changes in 6 months. However, it requires a realistic approach and dedication.

Why did the speaker feel like they couldn't stick to their workout routine?

The speaker found the workouts, especially HIIT routines, too difficult and draining, realizing they were too lazy to keep up with such intense exercises, especially with knee pain.

What is the issue with relying solely on exercise for fat loss?

Exercise only accounts for about 10-30% of your energy expenditure, while the remaining calories burned come from resting metabolism, which is largely controlled by diet, not exercise. Without adjusting diet, exercise alone may not yield significant fat loss.

What is the real impact of HIIT workouts on fat loss?

While HIIT workouts can burn more calories in less time, they are often ineffective for fat loss unless paired with dietary changes. Exercise can make you hungrier, leading to overeating and thus reducing the overall calorie deficit needed for fat loss.

Why is diet more important than exercise for fat loss?

Diet plays a bigger role in fat loss because it directly affects your calorie intake. It's easier to reduce your calorie intake by adjusting your diet than to burn off calories through exercise alone.

What is the importance of protein, good fats, and fibers in a fat-loss diet?

Protein, good fats, and fibers help you stay full for longer and support muscle building. Reducing carbs and sugars, while focusing on these nutrients, helps maintain a calorie deficit while preserving muscle mass.

Why shouldn't you starve yourself while trying to lose fat?

Starving yourself can slow down your metabolism, leading your body to store fat and break down muscle. This can counteract fat loss and lead to a vicious cycle where you burn fewer calories and lose muscle.

What role do muscles play in fat loss?

Muscles burn more calories than fat—about three times more, according to studies. Building muscle through strength training helps maintain a higher metabolic rate and supports fat loss.

How does the speaker's fitness journey relate to muscle-building and daily activity?

The speaker realized that daily activity beyond just a 1-hour workout is important. By incorporating more movement throughout the day, such as walking 7,000-10,000 steps, the speaker was able to burn more calories and support their fitness goals.

What is the recommended combination of activities for optimal fat loss?

A balanced approach combining a calorie deficit with high-protein, fiber-rich foods, strength training (2-3 times per week), and moderate-intensity cardio (such as walking, dancing, or swimming) is most effective for sustainable fat loss.