How to ACTUALLY Lose Fat & Tone Up (Full Science-Based Guide)

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

👉 If you want my 1:1 guidance getting AND staying lean:

🍿 WATCH NEXT
▸ Nutrition Habits for More ENERGY
▸ How to create your PERFECT workout routine | full guide
▸ 9 habits for a regulated NERVOUS SYSTEM

💪 HEALTH PRODUCTS I USE & RECOMMEND
▸ My smart ring: Ultrahuman Ring Air
▸ Vegan Protein Powder: Vetain
▸ All-in-one supplement: IM8

🎵 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

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📄 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. *J Obes Metab Syndr*. 2021;30(1):20-31. doi:10.7570/jomes20065
Koliaki C, Spinos T, Spinou Μ, Brinia ΜE, 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. *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. *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. *Journal of clinical and diagnostic research : JCDR*, *7*(9), 1894–1896.

DISCLAIMER
Some of the links in this description box are affiliate links, which means I may get a small commission if you make a purchase via that link with NO extra cost to you.
The content I share on this channel is based on my own experience and knowledge. When I talk about health related topics, I'm not giving medical advice but do so for entertainment. If you want to try out health related tips I share, please consult with a health professional in person before doing so.

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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



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