This is your evidence-based guide to getting and staying lean, aka losing fat and toning up, without the jojo:)
Let's be friends:
If you want to get the most protein out of your calories, check out my (free) Protein Density Cheat Sheet:
You can get an estimate (!) of your TDEE online, e.g. at
๐ If you want my 1:1 guidance getting AND staying lean:
๐ฟ WATCH NEXT โธ Nutrition Habits for More ENERGY โธ How to create your PERFECT workout routine | full guide โธ 9 habits for a regulated NERVOUS SYSTEM
๐ช HEALTH PRODUCTS I USE & RECOMMEND โธ My smart ring: Ultrahuman Ring Air โธ Vegan Protein Powder: Vetain โธ All-in-one supplement: IM8
๐ต MUSIC I use music from Epidemic Sound: (get your own FREE 30-day trial via this link)
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Thank you for watching and for being here!
00:00 Hi:) 00:40 How your metabolism works 02:38 Calorie math (CICO) 05:23 Lose fat AND tone muscles 06:07 Diet 10:35 Exercise 13:06 Lifestyle
๐ SOURCES (excerpt) Jagim AR, Fields J, Magee MK, Kerksick CM, Jones MT. Contributing Factors to Low Energy Availability in Female Athletes: A Narrative Review of Energy Availability, Training Demands, Nutrition Barriers, Body Image, and Disordered Eating. *Nutrients*. 2022;14(5):986. Published 2022 Feb 25. doi:10.3390/nu14050986 Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.ย *J Obes Metab Syndr*. 2021;30(1):20-31. doi:10.7570/jomes20065 Koliaki C, Spinos T, Spinou ฮ, Brinia ฮE, Mitsopoulou D, Katsilambros N. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. *Healthcare (Basel)*. 2018;6(3):73. Published 2018 Jun 28. doi:10.3390/healthcare6030073 Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity.ย *Ann Intern Med*. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006
Turicchi J, O'Driscoll R, Finlayson G, et al. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial.ย *Am J Clin Nutr*. 2020;111(3):536-544. doi:10.1093/ajcn/nqz331 Vij, V. A., & Joshi, A. S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects.ย *Journal of clinical and diagnostic research : JCDR*,ย *7*(9), 1894โ1896.
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By: Hannah Malu Title: How to ACTUALLY Lose Fat & Tone Up (Full Science-Based Guide) Sourced From: www.youtube.com/watch?v=EzzHv56zDVc
