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Make Nutrition Effortless!

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So, you want to ‘tone’ your flabby ass, get ri

So, you want to ‘tone’ your flabby ass, get rid of stubborn fat yada yada yada. Haven’t we all had enough of this bullshit yet? Jesus Muppet Fucking Christ, it’s time you take action.

If I could wave a wand and make you drop unwanted weight, I would. However, I realize the world doesn’t work that way.

You need to craft your food environment and lifestyle and sort that shit out yourself. Change your environment and the environment will change you.

Tempting food cues in your closest environment are powerful drivers of overeating. Luckily, one of the most effective tools to deal with that is to simply reduce your exposure to food cues.

If it ain't there, you can't eat it.

1. Place hyper-palatable foods like cookies, chocolate bars high up in the pantry and lower-calorie foods like berries, fruits, oats at eye level

2. Move sodas and hyper-palatable foods to inconvenient, hard-to-get-to locations. Better yet, remove them from your home altogether and save for special occasions when you’re out with your friends and family

3. Replace the candy/nut jar on your desk with a bowl of fruit or berries

4. Replace clear jars of sweets with colored jars so that you can’t see what’s inside

5. Smarten the fuck up and always have ready-to-eat produce like carrot sticks in your fridge

A healthy food environment that doesn’t have tempting and calorie-dense foods is the easiest thing you can do. This isn’t the fucking dark ages.

Throwing away shit-ton of sweets won’t make you starve to death as if you couldn’t get healthier food.

Walmart is on every corner, you know.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="So, you want to ‘tone’ your flabby ass, get rid of stubborn fat yada yada yada. Haven’t we all had enough of this bullshit yet? Jesus Muppet Fucking Christ, it’s time you take action. If I could wave a wand and make you drop unwanted weight, I would. However, I realize the world doesn’t work that way. You need to craft your food environment and lifestyle and sort that shit out yourself. Change your environment and the environment will change you. Tempting food cues in your closest environment are powerful drivers of overeating. Luckily, one of the most effective tools to deal with that is to simply reduce your exposure to food cues. If it ain't there, you can't eat it. 1. Place hyper-palatable foods like cookies, chocolate bars high up in the pantry and lower-calorie foods like berries, fruits, oats at eye level 2. Move sodas and hyper-palatable foods to inconvenient, hard-to-get-to locations. Better yet, remove them from your home altogether and save for special occasions when you’re out with your friends and family 3. Replace the candy/nut jar on your desk with a bowl of fruit or berries 4. Replace clear jars of sweets with colored jars so that you can’t see what’s inside 5. Smarten the fuck up and always have ready-to-eat produce like carrot sticks in your fridge A healthy food environment that doesn’t have tempting and calorie-dense foods is the easiest thing you can do. This isn’t the fucking dark ages. Throwing away shit-ton of sweets won’t make you starve to death as if you couldn’t get healthier food. Walmart is on every corner, you know.">

No one goes to bed skinny and wakes up fat. Most

No one goes to bed skinny and wakes up fat.

Most people gain (or lose) weight so gradually they can’t really figure out how it happened. They don’t remember changing their eating or exercise patterns.

All they remember is once being able to fit into their favorite pants without having to hold their breath and hope they can get the zipper to budge.

As Brian Wansink observed, on most days we have very little idea whether we’ve eaten 50 calories too much or 50 calories too little.

In fact, most of us wouldn’t know if we ate 200 or 500 calories more or less than the day before.

This is the mindless margin.

It’s the margin or zone in which we can either slightly overeat or slightly undereat without being aware of it.

If we eat way too little, we know it. If we eat way too much, we know it. But there is a calorie range—a mindless margin—where we feel fine and are unaware of small differences.

That's where you want to be when losing weight. No extreme calorie deficits, please.

If you feel weak, light-headed, cranky, and you’d snap at the dog, you've gone too far with your calorie deficit.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="No one goes to bed skinny and wakes up fat. Most people gain (or lose) weight so gradually they can’t really figure out how it happened. They don’t remember changing their eating or exercise patterns. All they remember is once being able to fit into their favorite pants without having to hold their breath and hope they can get the zipper to budge. As Brian Wansink observed, on most days we have very little idea whether we’ve eaten 50 calories too much or 50 calories too little. In fact, most of us wouldn’t know if we ate 200 or 500 calories more or less than the day before. This is the mindless margin. It’s the margin or zone in which we can either slightly overeat or slightly undereat without being aware of it. If we eat way too little, we know it. If we eat way too much, we know it. But there is a calorie range—a mindless margin—where we feel fine and are unaware of small differences. That's where you want to be when losing weight. No extreme calorie deficits, please. If you feel weak, light-headed, cranky, and you’d snap at the dog, you've gone too far with your calorie deficit.">

The comedian George Carlin once said, “We’ve l

The comedian George Carlin once said, “We’ve learned how to make a living, but not a life. We’ve added years to life, not life to years.” He had a point.

We're working ourselves to death.

We have no time for ourselves.

We complain about how bad it all is. We say we have no time to prepare meals. Go to the gym. Go for a walk.

Sure.

Somehow people find time for killing their brain cells watching TV.

An average American spends 4 and a Canadian 3 hours watching TV. That's each day!

Want to get in shape? Lose weight? Get healthier?

Make gym and meal prep your PRIORITY.

If everything is a priority, nothing's a priority.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="The comedian George Carlin once said, “We’ve learned how to make a living, but not a life. We’ve added years to life, not life to years.” He had a point. We're working ourselves to death. We have no time for ourselves. We complain about how bad it all is. We say we have no time to prepare meals. Go to the gym. Go for a walk. Sure. Somehow people find time for killing their brain cells watching TV. An average American spends 4 and a Canadian 3 hours watching TV. That's each day! Want to get in shape? Lose weight? Get healthier? Make gym and meal prep your PRIORITY. If everything is a priority, nothing's a priority.">

Meal replacement plans can be effective tools for

Meal replacement plans can be effective tools for weight loss and improvement of various clinical characteristics.

BUT... They're not sustainable due to the severe energy restriction.

And see, I hope you know, dietary adherence and sustainability are the key factors of successful both weight loss and maintenance.

Yes, switching to meal replacements will make you lose weight but you'll develop exactly ZERO habits that are required to later maintain weight.

Stick to real food, control your portions, be aware of your calorie intake, and steer away from quick fixes, god damn you.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Meal replacement plans can be effective tools for weight loss and improvement of various clinical characteristics. BUT... They're not sustainable due to the severe energy restriction. And see, I hope you know, dietary adherence and sustainability are the key factors of successful both weight loss and maintenance. Yes, switching to meal replacements will make you lose weight but you'll develop exactly ZERO habits that are required to later maintain weight. Stick to real food, control your portions, be aware of your calorie intake, and steer away from quick fixes, god damn you.">

If a goal is fat loss, you have to be aware of the

If a goal is fat loss, you have to be aware of the correlation between the volume of food and the caloric value of that same food.

Take 1 small strawberry muffin. It weighs 110-120 grams and takes up to 8 bites to wolf it all down. You get ~420 calories with it.

Now take 15 fresh strawberries that weigh 200 grams and take 15 bites to finish it. All that for ridiculous 60 calories.

Live by rule every client of mine lives by:

WHEN CALORIES GO DOWN, FOOD VOLUME GOES UP.

And if you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="If a goal is fat loss, you have to be aware of the correlation between the volume of food and the caloric value of that same food. Take 1 small strawberry muffin. It weighs 110-120 grams and takes up to 8 bites to wolf it all down. You get ~420 calories with it. Now take 15 fresh strawberries that weigh 200 grams and take 15 bites to finish it. All that for ridiculous 60 calories. Live by rule every client of mine lives by: WHEN CALORIES GO DOWN, FOOD VOLUME GOES UP. And if you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.">

Most of us know that avocado is nutritious. But wh

Most of us know that avocado is nutritious. But what we fail to understand is that some of your favorites, seemingly “healthy” foods can be the culprit of your weight loss struggles. That’s because they’re nutrient- and calorie-dense.

Eating “healthy” might not be enough, okay?

If you want to change your weight, in either direction, you must find a way to create an imbalance between the calories you take in and the calories you expend.

An energy balance, over time, determines whether you gain or lose fat.

It's not how healthy you eat.

It's how much you eat.

The key to taking control of your diet is to understand “good/healthy/clean” or “bad/unhealthy/dirty” foods don’t exist. Only different foods exist.

Understand that micronutrients improve overall health. Caloric management determines body composition. Enjoyment of eating ANY food facilitates improved adherence to a diet.

Choose food because you like it and it’ll help to achieve desired body composition. Sometimes opting for less nutritious food will not only help to achieve your desired body but develop a healthy relationship with food too.

If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Most of us know that avocado is nutritious. But what we fail to understand is that some of your favorites, seemingly “healthy” foods can be the culprit of your weight loss struggles. That’s because they’re nutrient- and calorie-dense. Eating “healthy” might not be enough, okay? If you want to change your weight, in either direction, you must find a way to create an imbalance between the calories you take in and the calories you expend. An energy balance, over time, determines whether you gain or lose fat. It's not how healthy you eat. It's how much you eat. The key to taking control of your diet is to understand “good/healthy/clean” or “bad/unhealthy/dirty” foods don’t exist. Only different foods exist. Understand that micronutrients improve overall health. Caloric management determines body composition. Enjoyment of eating ANY food facilitates improved adherence to a diet. Choose food because you like it and it’ll help to achieve desired body composition. Sometimes opting for less nutritious food will not only help to achieve your desired body but develop a healthy relationship with food too. If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.">

Breakfast is yet another area of eating that we ha

Breakfast is yet another area of eating that we have blown out of proportion.

It's no the most important meal of the day neither it boosts your metabolism.

By the same token, benefits from eating/not eating breakfast come from CONSISTENCY.

Consistently skip it or consistently have it.

It's all about your preferences.

Love breakfast? - Have it.

Feel full after you wake? - Don't eat breakfast.

If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Breakfast is yet another area of eating that we have blown out of proportion. It's no the most important meal of the day neither it boosts your metabolism. By the same token, benefits from eating/not eating breakfast come from CONSISTENCY. Consistently skip it or consistently have it. It's all about your preferences. Love breakfast? - Have it. Feel full after you wake? - Don't eat breakfast. If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.">

In 1964 the Institute for Medical Research in Oakl

In 1964 the Institute for Medical Research in Oakland, California, researchers set out to see whether different macronutrient breakdown results in different weight loss.

They took five obese subjects and put in a hospital metabolic ward.

The researchers fed subjects a liquid formula diet containing the same number of calories per day–either 800, 850, or 1200 (depending on the subject). It all went for ten weeks.

Every three/four weeks the researchers switched content of protein (from 14% to 36% of calories), fat (from 12% to 83% of calories), and carbohydrates (3% to 64% of calories).

By the end of the 10-week study, all of the subjects lost the same amount of weight, regardless of the macronutrient breakdown. The key factor was the total calorie deficit and not the macro breakdown.

Guess how did the researchers name the study?
They named it Calories Do Count.

Because they do fucking count, okay? Unless you have insulin resistance or diabetes, the macro breakdown doesn’t matter much as long as you’re in a calorie deficit.

If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="In 1964 the Institute for Medical Research in Oakland, California, researchers set out to see whether different macronutrient breakdown results in different weight loss. They took five obese subjects and put in a hospital metabolic ward. The researchers fed subjects a liquid formula diet containing the same number of calories per day–either 800, 850, or 1200 (depending on the subject). It all went for ten weeks. Every three/four weeks the researchers switched content of protein (from 14% to 36% of calories), fat (from 12% to 83% of calories), and carbohydrates (3% to 64% of calories). By the end of the 10-week study, all of the subjects lost the same amount of weight, regardless of the macronutrient breakdown. The key factor was the total calorie deficit and not the macro breakdown. Guess how did the researchers name the study? They named it Calories Do Count. Because they do fucking count, okay? Unless you have insulin resistance or diabetes, the macro breakdown doesn’t matter much as long as you’re in a calorie deficit. If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.">

Weight fluctuations of 3-5 pounds (1.3-2.3 kg) are

Weight fluctuations of 3-5 pounds (1.3-2.3 kg) are common between my clients. Your body can fluctuate because of:
~
Sleep patterns
Bowel movements
Water intake
Stress
Hormones
How close you ate to weighing in
Salt and carbohydrate intake
Menstrual cycle
~
It’s important to understand that all the above results in water retention but they have nothing to do with fat gain.

It’s also important to realize that day-to-day weight fluctuations are normal.

The wrong way to weigh yourself is to do it once a week. Say you weigh-in on Sunday. It’s 153 pounds. You weigh-in the next Sunday and it’s 154.1.

You’re like: Oh lordy! What the shit? I’ve been eating and exercising right. Like my fluffy ass would depend on it. What’s going on?

You stress out, you think your diet isn’t working thus, you make an Olympic-level leap to conclusions—cut calories to an ungodly low level and start exercising the shit out of yourself. Everything becomes unsustainable and you putter out.

Now look at the same example in the infographic but this time you make daily weigh-ins and take a weekly average. It smoothes out daily fluctuations.

That’s why it’s so important to look at the averages.

Oh-oh! And don’t sweat over daily changes. They don’t mean jack. Weekly changes give you cues at possible trends. Monthly changes tell the full story of what direction you’re headed.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Weight fluctuations of 3-5 pounds (1.3-2.3 kg) are common between my clients. Your body can fluctuate because of: ~ Sleep patterns Bowel movements Water intake Stress Hormones How close you ate to weighing in Salt and carbohydrate intake Menstrual cycle ~ It’s important to understand that all the above results in water retention but they have nothing to do with fat gain. It’s also important to realize that day-to-day weight fluctuations are normal. The wrong way to weigh yourself is to do it once a week. Say you weigh-in on Sunday. It’s 153 pounds. You weigh-in the next Sunday and it’s 154.1. You’re like: Oh lordy! What the shit? I’ve been eating and exercising right. Like my fluffy ass would depend on it. What’s going on? You stress out, you think your diet isn’t working thus, you make an Olympic-level leap to conclusions—cut calories to an ungodly low level and start exercising the shit out of yourself. Everything becomes unsustainable and you putter out. Now look at the same example in the infographic but this time you make daily weigh-ins and take a weekly average. It smoothes out daily fluctuations. That’s why it’s so important to look at the averages. Oh-oh! And don’t sweat over daily changes. They don’t mean jack. Weekly changes give you cues at possible trends. Monthly changes tell the full story of what direction you’re headed.">

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Welcome! It’s nice to meet you!

I'm Egis, the founder of Abs Science! I firmly believe in scientific research and that diet determines 80% or more of your health and well-being. I believe in being healthy from the inside out

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