The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)

Summary

This video offers expert advice on fat loss in 2024, emphasizing the importance of diet over exercise for weight reduction. It suggests a calorie deficit for weight loss, recommending a rate of 0.5-1% body weight per week. The script details how to calculate maintenance calories and set a daily calorie deficit, while also highlighting the role of protein, fiber, and environmental setup for successful dieting. It also touches on the benefits of creatine monohydrate during a cut and provides training tips to maintain muscle mass while losing fat, including the significance of step tracking and moderate-impact cardio for increased energy expenditure.

Takeaways

• 🏃‍♂️ Weight loss is primarily about diet, with exercise being supplementary, as shown by a 2012 study where a low-calorie diet resulted in greater weight loss than exercise alone.
• 🍽️ A calorie deficit is crucial for weight loss, and the rate of weight loss should be tailored to individual body fat percentage and lifestyle factors.
• 🔢 To calculate your daily calorie intake for weight loss, determine your maintenance calories, set a weight loss goal as a percentage of body weight, and calculate the corresponding calorie deficit.
• 🥚 Adequate protein intake (around 1.6 g/kg/day) is essential for retaining muscle mass during weight loss.
• 🥦 High-fiber, low-energy-density foods like fruits and vegetables can help manage hunger and contribute to better health outcomes.
• 🛠️ Setting up a conducive diet environment involves making healthy foods easy to access and less healthy foods less visible to avoid temptation.
• ☀️ Frontloading calories earlier in the day may lead to higher energy expenditure compared to consuming them later.
• 📉 Regular weigh-ins, especially using 7-day averages, can help track progress and adjust calorie intake as needed.
• 🧘‍♀️ Mindful eating, such as slowing down the rate of eating, can assist in managing hunger.
• 💊 Creatine monohydrate can be beneficial during a cut, contrary to the belief that it should be avoided due to its initial weight gain effect.
• 🏋️‍♂️ Resistance training at least twice a week for each muscle group is important for maintaining muscle mass during weight loss.
• 🚶‍♂️ Incorporating steps or cardio into your routine can increase energy expenditure and contribute to faster fat loss.

Q & A

What is the main takeaway from the 2012 study by Foster Schubert and colleagues regarding weight loss?

The study found that while exercise can contribute to weight loss, a low-calorie diet alone or in combination with moderate-intensity cardio is more effective for significant weight loss.

Why is it important to consider both diet and exercise for weight loss?

Diet is crucial for creating a calorie deficit, which is the primary way to lose weight. Exercise, on the other hand, helps maintain muscle mass and can enhance weight loss by increasing energy expenditure.

What is the recommended rate of weight loss per week according to the review paper mentioned in the script?

The review paper suggests a weight loss rate of about 0.5 to 1% of body weight per week, with higher body fat individuals potentially aiming closer to 1% and lower body fat individuals closer to 0.5%.

How can one determine their maintenance calories for weight loss purposes?

Maintenance calories can be estimated using a total daily energy expenditure calculator found online, which provides a ballpark figure based on personal stats.

What is the significance of protein intake during a weight loss diet?

Adequate protein intake, around 1.6 g per kilogram per day, is beneficial for retaining muscle mass during a diet, as suggested by the 2017 meta-regression by Morton and colleagues.

Why are high-fiber foods recommended during a weight loss diet?

High-fiber foods are more satiating, which can help control hunger and calorie intake. They also have a lower energy density and are linked to better health outcomes.

What are some environmental strategies to support a successful weight loss diet?

Strategies include making diet-friendly foods convenient, visible, and accessible, while making non-dietic foods less visible and harder to consume.

How can the timing of calorie intake affect weight loss?

Research suggests that consuming more calories earlier in the day may lead to higher energy expenditure compared to consuming them later in the day.

What is the recommended approach to weighing oneself during a weight loss journey?

Weighing oneself regularly, ideally daily, and using 7-day averages to track progress can provide better data for adjusting calorie intake and facilitating weight loss.

Why is creatine monohydrate beneficial during a weight loss phase, despite the initial water weight gain?

Creatine monohydrate can improve gym performance, helping to maintain muscle mass during a cut, and the initial weight gain is typically due to water retention, which is a sign that it's working.

What are the two primary objectives of working out when it comes to fat loss?

The two primary objectives are to maintain hard-earned muscle mass to prevent it from being lost during the cut and to increase energy expenditure, potentially increasing the calorie deficit and accelerating fat loss.

Outlines

00:00

🏋️‍♂️ Scientific Insights on Fat Loss

Dr. Milo Wolf, PhD in Sports Science, discusses the most effective methods for fat loss based on the latest scientific research. Emphasizing the importance of diet over exercise, he references a 2012 study that compared groups following different regimens. The combined diet and exercise group saw the most significant weight loss. The key takeaway is that while exercise aids in weight loss, a calorie deficit through diet is crucial. Wolf also highlights the importance of maintaining muscle mass during fat loss, suggesting a weight loss rate of 0.5% to 1% per week depending on individual factors.

05:00

🍎 Diet Tips for Effective Fat Loss

Dr. Wolf outlines practical dietary tips for successful fat loss. He stresses the importance of sufficient protein intake (1.6 grams per kilogram of body weight per day) to maintain muscle mass. He also advocates for consuming foods with high fiber and low energy density, such as fruits, vegetables, beans, and lentils, to help manage hunger and improve health outcomes. Additionally, he advises creating a supportive food environment by making diet-friendly foods easily accessible and less healthy options harder to reach.

10:00

🏃‍♀️ Exercise and Muscle Maintenance

The focus shifts to exercise, particularly its role in preserving muscle mass and increasing energy expenditure. Dr. Wolf recommends training each muscle group at least twice a week with 5-10 sets per muscle for beginners, and up to 20 sets for advanced trainees. He also emphasizes the importance of direct ab training for visible abs and advises maintaining consistent protein intake. The goal is to ensure that muscle mass is preserved during fat loss phases, with weight lifting being crucial for this purpose.

15:01

⏰ Importance of Sleep and Final Tips

Dr. Wolf concludes with final advice on optimizing fat loss efforts. He highlights the significance of regular weigh-ins to monitor progress and adjust calorie intake accordingly. He also suggests considering creatine monohydrate supplementation for its benefits in muscle retention and gym performance. Furthermore, he emphasizes the role of physical activity, such as walking and formal cardio sessions, in supporting fat loss. Lastly, he underscores the critical impact of sleep quality on fat and muscle loss during dieting phases, recommending improvements in sleep as a strategy for better outcomes.

Keywords

💡Weight Loss

Weight loss refers to the reduction of total body mass, typically achieved by burning more calories than are consumed. In the video, weight loss is the primary goal, with the emphasis on losing fat while maintaining muscle mass. The script discusses various methods to achieve this, including diet and exercise.

💡Diet

Diet, in the context of the video, is the primary method for achieving weight loss. It is defined as the food and drink that an individual habitually consumes and is crucial for creating a calorie deficit. The script highlights that a low-calorie diet is more effective for weight loss than exercise alone.

💡Calorie Deficit

A calorie deficit occurs when an individual burns more calories than they consume. It is essential for weight loss and is a central theme in the video. The script explains how to calculate and maintain a calorie deficit to lose weight effectively.

💡Exercise

Exercise is any bodily activity that increases energy expenditure, such as cardio or weight lifting. While not the primary method for weight loss, it plays a supporting role in the video's narrative. It helps maintain muscle mass and can increase overall calorie expenditure.

💡Protein Intake

Protein intake is the consumption of amino acids necessary for muscle repair and growth. The video emphasizes the importance of adequate protein consumption (1.6 g/kg/day) for maintaining muscle mass while losing fat.

💡Fiber

Fiber is a type of carbohydrate that aids in digestion and helps control hunger. The script recommends high-fiber foods for their satiating effects and links them to better health outcomes and weight management.

💡Endurance Training

Endurance training involves low to moderate intensity exercises performed over a prolonged period. The video suggests that endurance training may be more effective for weight loss compared to weight lifting.

💡Muscle Mass

Muscle mass refers to the total amount of muscle in the body. The video stresses the importance of maintaining muscle mass during weight loss to avoid losing valuable muscle tissue along with fat.

💡Step Tracking

Step tracking involves counting the number of steps an individual takes in a day, often using a device or app. The video recommends a step goal for increasing daily physical activity and boosting weight loss efforts.

💡Cardio

Cardio, short for cardiovascular exercise, is any exercise that raises the heart rate and improves heart health. The script discusses cardio as a method for increasing energy expenditure and suggests low-impact options for easier recovery.

💡Creatine Monohydrate

Creatine monohydrate is a popular supplement that enhances athletic performance and helps maintain muscle mass. The video dispels the myth that creatine should not be taken during a cut, stating its benefits for performance and muscle retention.

💡Sleep

Sleep is the natural state of rest for the mind and body. The video mentions the importance of good sleep quality for weight loss, as poor sleep can negatively affect muscle retention during a diet.

Highlights

Weight loss is primarily influenced by diet rather than exercise, with a 2012 study showing greater weight loss from a low-calorie diet compared to exercise alone.

A calorie deficit is essential for weight loss, with endurance training being more effective for weight loss than weightlifting.

The optimal rate of weight loss is about 0.5 to 1% of body weight per week, with adjustments based on body fat percentage and individual lifestyle factors.

Maintaining muscle mass while losing fat is crucial for both health and aesthetic reasons.

Calculating maintenance calories is the first step in determining the appropriate calorie deficit for weight loss.

A daily calorie deficit can be estimated by multiplying the desired weekly weight loss percentage by body weight and adjusting for calorie needs to lose a pound or kilogram of fat.

High-protein intake is vital for muscle retention during weight loss, with a recommended 1.6 g of protein per kilogram per day.

Consuming high-fiber, low-energy-density foods like fruits and vegetables can aid in satiety and overall health during a diet.

Setting up a conducive environment for diet success involves making healthy food choices easy and less healthy options less accessible.

Frontloading calorie intake earlier in the day may increase overall daily energy expenditure.

Regular weigh-ins provide valuable data for adjusting calorie intake and tracking progress.

Mindful eating, including slowing down and focusing on the act of eating, can assist in managing hunger.

Creatine monohydrate is beneficial during weight loss for maintaining muscle mass and performance in the gym.

Training each muscle group at least twice a week with multiple sets can help maintain muscle mass during a cut.

Direct AB training can increase muscle visibility, and should be approached with the same intensity as other muscle groups.

Incorporating steps or low-impact cardio into a routine can contribute to increased energy expenditure and weight loss.

Improving sleep quality can enhance muscle retention during weight loss and overall health.

Physical activity is associated with reduced risk of ill health and should be a part of a comprehensive weight loss plan.

Transcripts

K had to lose fat using the most

up-to-date scientific

research welcome back Dr Milo wolf PhD

in sports science breaking down how to

lose fat in 2024 in this video I'll be

breaking down some of the tips that I've

learned about during the past few years

looking at both the research and my

experience as a coach have you ever

heard the saying that weight loss is

mostly diet or that you cannot outtrain

a bad diet well when it comes to weight

loss that is likely true a 2012 study by

Foster Schubert and colleagues looked at

exactly this question putting inside the

control group the exercise group

performed 225 minutes of cardio per week

at a moderate intensity the diet group

went on a low calorie diet and finally

the fourth group combined the low carry

diet with a moderate intensity cardio

each week as far as weight loss went

while the exercise group did observe

some weight loss the diet group observed

much greater weight loss and the group

combining both diet and cardio observed

of the greatest weight loss and this is

generally the trend while exercising can

help with weight loss exercising alone

is unlikely to really dramatically cause

you to lose weight and generally based

on a review paper endurance training

appears to be better for weight loss

compared to lifting weights but even

then just exercise alone won't cut it

pun intended cutting get it so the main

thing is going to be diet and

specifically a calorie deficit when it

comes to losing fat importantly we don't

just want to lose weight we want to lose

fat and specifically speically there's a

risk of losing weight too fast that

we're going to lose muscle alongside the

fat conversely though if we lose weight

too slowly we risk essentially just

wasting time and having the diet and the

cutting phase be longer than required

most people are losing fat not just for

health reasons but also for aesthetic

reasons and for both of these goals

maintaining our muscle mass while we

lose fat is an important goal

considering these issues how fast should

you be losing weight well a recent

review paper suggested rates of weight

loss of about 0.5 to 1% of weight loss

per week generally if you're higher in

body fat you can likely be closer to 1%

of weight loss per week whereas if

you're lower in body fat you likely want

to stick closer to about 0.5% of body

weight per week equally consider how

well your lifestyle and your general

physiology lends itself to losing weight

faster or slower if you're someone who's

highly stressed is not really in control

of your food environment has a lot of

outside stressors has po sleep and

generally struggles to lose weight

without being super hungry consider

going a little bit lower or a little bit

slower in terms of your weight loss Pace

conversely if you're someone with low

stress with a great food environment

that you're in control of you can

essentially dictate what you're putting

in your mouth at all times and you have

great sleep and you generally don't

struggle to lose weight you can probably

go as fast as 1% of body weight loss per

week and be just fine in my opinion if

you're in any doubt regarding this

question go closer to 0.5% of body

weight loss per week it's the safe bet

well now that you know how fast you want

to lose weight you also need to figure

out how many calories to consume as as I

mentioned earlier the main way to lose

weight is going to be to establish a

calorie deficit but how big should your

calorie deficit be there are three steps

to figure in this out so follow along

first we need to calculate your

maintenance calories look up any total

daily energy expenditure calculator

online put in your stats and you'll have

the results while these calculators

won't be perfectly accurate they'll give

you a pretty good ballpark of where to

start as far as your maintenance

calories go importantly stick around

until later in the video where talk

about how much you should work out and

whether or not you should incorporate

cardio to accurately fill out this

questionnaire now that you've determined

what your maintenance calories are we

want to determine how big your deficit

should be multiply your percentage of

weight loss goal per week times your

body weight if you weigh 90 kg for

example and you want to lose 1% of body

weight per week multiply 90 kg time 0.01

which gives you a pace of weight loss of

900 G per week as a good rule of thumb

to lose a pound of fat you would need to

be in a deficit over time of around 3500

kilo calories conversely for a kilogram

that would be around

7,700 calories so multiply the amount of

weight loss that you want to achieve per

week times this amount and that gives

you how much of a deficit you should be

in on a weekly basis or your weekly

calor deficit then to make it really

simple divide this by 7even to give you

your daily calorie deficit and finally

now that you've got your estimated

maintenance calories and your daily

calorie deficit goal you can subtract

your daily calorie deficit goal from

your estimated maintenance calories and

you have your target daily calor int

take to track this use an app like my

fitness pal or Mac profactor and you'll

be able to track your calories based on

the food you consume now that you've

established your calorie intake let me

give you a few tips that are really

important to make sure that you

successfully lose fat and to maintain

your muscle first make sure you have

sufficient protein as far as your diet

goes this is one of the bigger things to

pay attention to based on met regression

in 2017 by Morton and colleagues having

around 1.6 g of protein per kilogram per

day is going to be beneficial when it

comes to gaining muscle mass or

retaining muscle mass during a diet

ideally spread this across three meals

or more per day if you can't do this due

to Lifestyle constraints don't worry too

much the main thing to focus on is daily

protein intake in fact one recent study

by trlin and colleagues did find that

even having 100 g of protein in a single

sitting didn't waste protein there were

still positive effects on muscle

anabolism my next big tip is to have

plenty of fruits and vegetables and more

broadly any foods that have a high fiber

content and a low energy density there's

a few reasons for this one these foods

will typically satiate you more for

instance one metanalysis is found that

the lower the energy density of the

foods you consume the fewer calories you

tend to consume by about 200 to 300

calories additionally a higher fiber

intake has been linked to better overall

health outcomes and I have a whole video

on fiber intake for Health it likewise a

higher consumption of fruits and

vegetables has also been linked to more

positive Health outcomes and as far as

managing hunger during a diet goes

consumption of fruits vegetabl

vegetables beans lentils pulses in

general is going to be helpful as they

usually have a high fiber content and a

low energy density both things that

generally satiate you next up set up

your environment for success make it

easy for you to stick to your diet and

harder for you to go off your diet that

means a few things make your diet

convenient visible accessible and more

make it convenient by mostly consuming

foods that require a minimum preparation

or minimum amount of time and hassle to

consume cutting down on cooking or

Preparation time can be really handy

when your life gets busy and you still

want to stick to your diet make sure

those foods are visible if you see those

Foods you're typically more likely to

consume them and finally make sure it's

sustainable by Simply Having foods that

you generally enjoy and are happy to eat

consistently for a few weeks or months

while you lose fat conversely when it

comes to foods that aren't as conducive

to your diet success you can think of

Highly palatable highly processed foods

typically try to keep those ideally

outside of your apartment which then add

an additional barrier to entry to going

off your diet however if you can't keep

these Foods out of your environment

altogether consider making them less

visible for example putting them in an

area of your pantry that you're unlikely

to go to often so at the very least

you're reminded of that food's existance

within your apartment less often you've

probably noticed that if you just have

snacks lying around in your house it

makes it a lot easier to consume without

really thinking about it whereas if you

hide them away it makes it a little bit

harder so generally just make diet

conducive foods easy easier to consume

and non-diet conducive Foods harder to

consume an additional tip that I've

recently become aware of is to

potentially have more of your calories

earlier in the day a line of research

suggests that having more of your

calories earlier in the day say in your

breakfast and lunch generally leads to

higher energy expenditure across the day

compared to having more of your calories

later in the day so essentially when

given a choice try to frontload your

calories more so into your breakfast and

lunch versus having most of them in the

evening it's not going to make a night a

difference but it is a small hack that

can potentially increase your energy

expenditure a little bit and add up over

time my next big tip is to weigh

yourself regularly people who weigh

themselves more often typically

experience more diet success if nothing

else it gives you more data to go off of

when deciding whether to make

adjustments to your calorie intake for

example personally during weight loss

phase I try to weigh myself nearly every

day if not every day then if I'm ever

stuck at a certain weight I look at my

7day averages by drawing averages of my

past 7 days I'm able to wash out any

major fluctuations in body weight

day-to-day and this gives me better data

to go off of when deciding whether or

not I should reduce my calorie intake to

facilitate further weight loss in

general as a rule of thumb if your 7day

average weighin hasn't been dropping as

fast as you set out for it to for a week

or two in a row generally 2 weeks is a

better time frame then I would reduce

calorie intake by 1 to 300 calories a

common mistake I see made by many people

is to be very quick to drop calories

very fast when they don't lose weight

for a day or two in general your weight

can go up and down day-to-day due to

fluctuations in sodium water weight

fiber and a whole host of other things

but looking at 7-Day averages and being

a bit more conservative when it comes to

making adjustments can really help you

out generally try and eat mindfully it's

not a huge game changer but slowing down

the rate of eating and focusing on the

act of eating may help you a little bit

when it comes to managing hunger my next

tip is to consider taking creatine

monohydrate this is known for a while

but many people are under the impression

that when you're cutting you shouldn't

take creatine creatine is just as

beneficial during a cut as it is during

a bulk just because it can cause an

initial increase in weight does not mean

it isn't beneficial and in fact that

increase in weight is usually a sign

that it's working as creatine binds to

water within your muscles potentially

making you look a bit more muscular and

importantly creatine improves your

performance within the gym potentially

helping you to maintain muscle mass

during a cut the final section of this

video will focus on training advice

working out has two primary objectives

when it comes to Fat Loss the first is

keeping your hard earned muscle where it

is so they don't cut down to nothing and

the second is to increase your energy

expenditure potentially increasing your

caly deficit and making you lose fat a

little bit faster ultimately exercising

for energy expenditure is definitely

secondary in importance to establishing

a deficit via your diet as far as

training to maintain muscle mass goes

train at least twice a week for each

muscle group with at least 5 to 10 sets

per week per muscle you can go higher

than this if you've been trading for for

a while and it's recommended if you want

to maximize your chance of maintaining

muscle and depending on how fast you cut

potentially even gain muscle recomp is

absolutely possible depending on the

circumstances but generally training

each muscle twice a week with at least 5

to 10 sets per week is a good starting

point for beginners and over 10 sets

maybe between 10 and 20 sets per week

per muscle is a better starting point

for more advanced traines your training

doesn't need to look different when

you're in a surplus versus when you're

in a calorie deficit and aiming to lose

weight with that being said if por

reason that you're losing weight is to

finally see your abs then consider

direct AB training as well the ABS or

Theus abdominus are like any other

muscle groups when you train them

directly they increase in size making

them more visible and impressive so

train them twice a week at least with

maybe 5 or 10 sets per week per muscle

at least train them close to failure

train them the exact same way you would

train any muscle group one common

mistake with AB training is to Simply do

very easy exercises for Super High Reps

and never actually going close to

failure instead train them with sets of

5 to 50 reps with weight if necessary

and go close to failure on each set

while I spoke about protein intake

earlier as being helpful for maintaining

muscle keep in mind that lifting weights

has by far a larger impact on retaining

muscle so even if you can't have a

perfect protein intake do make sure that

you're lifting weights at least twice a

week to maintain your muscle drain cut

equally do not be too worried if you

lose some muscle dra cut regaining lost

muscle is a lot easier than gaining it

in the first place I have a whole video

on muscle memory here that you can check

out now let me give you some guidelines

on working out for fat loss besides

lifting weights which is helpful for

retaining muscle mass but not

necessarily as helpful for just

increasing fat loss or burning calories

there's two primary ways in which i'

recommend exercising for fat loss the

first is getting plenty of steps in

download a step tracker and set a daily

goal for how many steps you want to get

in I recommend between 6 and 12,000

depending on how much time you have

available how Physically Active your

lifestyle is and your preferences the

main thing with your step goal is going

to be consistency consistently reach

your goal walking has many benefits it's

sociable in that you can go for a walk

with your family or friends you can even

take a call while doing it it exposes

you to sunlight which potentially helps

regulate your circadian rhythm and there

are many studies now finding a

beneficial impact on health of getting

more steps in importantly getting more

steps in can have a pretty profound

impact on your rate of weight loss if

you go from getting no steps in at all

or next to no steps a day say a th000 or

2,000 consistently getting in 10,000

steps or more for example that could

increase your weight of weight loss by a

pound a week or more over just 12 weeks

that would be an additional 12 lb lost

if you want to estimate how many

calories you burn while doing Steps A

good rule of thumb is 1 kilo calorie per

kilogram of body weight per kilometer

work now let's say you're busy and you

can't get more than about 6,000 steps in

or even fewer than 6,000 steps what can

you do instead well you might want to

consider formal cardio sessions if

you're only working after a fat loss

consider forms of cardio that are easier

to recover cover from generally those

are going to involve minimum impact so

running is out of the question and fewer

Ecentric contractions and so generally I

like cycling and like the elliptical

machine if you're going to be doing

cardio within the gym a good approach is

to set a calorie expenditure goal within

each session while those calculations

aren't perfectly accurate they will be a

good enough thing to aim for for example

you could do four weekly sessions of 300

calories of energy expenditure on those

machines and this would result in

potentially an increase of a third of a

pound of fat loss each week

alternatively do your physical activity

in any way you can for example team

sports or group classes are a great way

to get more physical activity in even

though it's not as easily trackable as

far as energy expenditure goes and it

may involve some Ecentric contractions

and impacts the main thing is that

you're becoming more physically active

and these activities have other benefits

like you're more sociable and generally

are very health promoting ultimately

though the impact of more physical

activity or working out specifically for

expending energy is generally going to

be secondary and importance to dieting

but that doesn't mean you shouldn't do

it for instance a recent metth analysis

found a pretty meaningful association

between how Physically Active you are

each week both in terms of moderate

physical activity and vigorous physical

activity and the likelihood that someone

is going to suffer from ill health my

final piece of advice is that if your

sleep is currently very suboptimal and

there's something you can do about it

consider doing it generally very poor

sleep has been shown to negatively

impact how much fat you lose versus how

much muscle you lose during a diet and

so to increase muscle retention during

weight loss phase improving your sleep

can help out that is the video I broke

down a lot of the relevant signs and

explain to you how to lose weight and my

top tips in 2024 to do so if you enjoyed

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if you'd like me to coach you consider

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become your coach in the meantime have a

fantastic day and I will see you guys

next time peace