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clean eating will fail long-term for weight loss

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Fuck you and your damn spinach. No spinach.
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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.">

To catch yourself from eating mindlessly out of em

To catch yourself from eating mindlessly out of emotions, you need to recognize the difference between real hunger and emotional hunger.

These are the main differences that you should be looking for.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="To catch yourself from eating mindlessly out of emotions, you need to recognize the difference between real hunger and emotional hunger. These are the main differences that you should be looking for.">

"Healthy eating” does not say anything that woul

"Healthy eating” does not say anything that would be measurable.

As Graeme Tomlinson observed, the word ‘healthy’ means absolutely nothing useful.

Instead, understanding the caloric and approximate macronutrient, fibre and micronutrient values of the food you eat arms you with information that is useful. This way you are empowered to make supportive choices and still enjoy everything you eat.

Micronutrients (protein, fat, carbohydrate) need to be present in your diet to help your body function – they contribute to healthy skin, strong bones, and a good digestive system, for example.

But they don’t automatically reduce body fat. Only a calorie deficit can do that.

That said, instead of falling for “healthy eating,” start being aware of food quantity while also getting most of your foods (80–90%) from whole foods.

This will help you drop weight.

Simply eating healthy probably will not.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt=""Healthy eating” does not say anything that would be measurable. As Graeme Tomlinson observed, the word ‘healthy’ means absolutely nothing useful. Instead, understanding the caloric and approximate macronutrient, fibre and micronutrient values of the food you eat arms you with information that is useful. This way you are empowered to make supportive choices and still enjoy everything you eat. Micronutrients (protein, fat, carbohydrate) need to be present in your diet to help your body function – they contribute to healthy skin, strong bones, and a good digestive system, for example. But they don’t automatically reduce body fat. Only a calorie deficit can do that. That said, instead of falling for “healthy eating,” start being aware of food quantity while also getting most of your foods (80–90%) from whole foods. This will help you drop weight. Simply eating healthy probably will not.">

Most people don't need cardio to lose fat. Did th

Most people don't need cardio to lose fat.

Did the above raise an eyebrow? I bet it did. In fact, you must have looked like Dwayne “The Rock” Johnson while reading it.

But it’s true. If you want to lose fat, cardio comes as the least important factor. You can easily lose fat without it.

Cardio can enhance weight loss in two ways:

1. Burning calories and…
2. Speeding up your metabolic rate

Both can be achieved by lifting weights. Weight lifting also helps to build lean mass and that I would pick every day of the week, my hypothetical reader friend.

Make no mistake, I have no problems with cardio. If you enjoy doing cardio and you hate strength training, kudos to you, keep doing it.

But if you are like me and would rather stick hot needles in your eyes than run a 5k, stick to weight lifting. You will get much closer to the kick-ass body by just lifting weights.

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 people don't need cardio to lose fat. Did the above raise an eyebrow? I bet it did. In fact, you must have looked like Dwayne “The Rock” Johnson while reading it. But it’s true. If you want to lose fat, cardio comes as the least important factor. You can easily lose fat without it. Cardio can enhance weight loss in two ways: 1. Burning calories and… 2. Speeding up your metabolic rate Both can be achieved by lifting weights. Weight lifting also helps to build lean mass and that I would pick every day of the week, my hypothetical reader friend. Make no mistake, I have no problems with cardio. If you enjoy doing cardio and you hate strength training, kudos to you, keep doing it. But if you are like me and would rather stick hot needles in your eyes than run a 5k, stick to weight lifting. You will get much closer to the kick-ass body by just lifting weights. 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.">

What are you trying to achieve in the gym? Build

What are you trying to achieve in the gym?

Build muscle?

Increase strength?

If so, your workout plan should meet the principle of specificity.

You shouldn't just come in and do idiotic things that don't get you closer to your goal.

If you want to build muscle or increase muscular strength, you don't want to be doing endless circuits.

That's not optimal.

Don't fall or every IG workout that looks "intense." It probably won't work for you.

It might be counterproductive even.

Make your workout specific to a goal you are trying to achieve.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="What are you trying to achieve in the gym? Build muscle? Increase strength? If so, your workout plan should meet the principle of specificity. You shouldn't just come in and do idiotic things that don't get you closer to your goal. If you want to build muscle or increase muscular strength, you don't want to be doing endless circuits. That's not optimal. Don't fall or every IG workout that looks "intense." It probably won't work for you. It might be counterproductive even. Make your workout specific to a goal you are trying to achieve.">

In an ideal world, you would perform a few hundred

In an ideal world, you would perform a few hundred crunches for a few months, lose belly fat, get chiseled abs, and then live happily ever after like every Disney movie.

But we live in the real world with charlatans trying to trick you into buying body wraps, 6-minute ab workouts and ab-rocket trainers supposedly designed to “fight” and “target” belly fat.

The question is: How real is this? Can you get the flab off your belly simply by doing ab exercises?

Well, researches looked into this back in 2011. What they found was that six weeks of abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition.

So as i like to say, to target and lose belly fat is like trying to bail out water from a single swimming pool corner. That’s a pipe dream.

The only way to lose belly fat is to reduce your overall body fat percentage.

So 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 an ideal world, you would perform a few hundred crunches for a few months, lose belly fat, get chiseled abs, and then live happily ever after like every Disney movie. But we live in the real world with charlatans trying to trick you into buying body wraps, 6-minute ab workouts and ab-rocket trainers supposedly designed to “fight” and “target” belly fat. The question is: How real is this? Can you get the flab off your belly simply by doing ab exercises? Well, researches looked into this back in 2011. What they found was that six weeks of abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition. So as i like to say, to target and lose belly fat is like trying to bail out water from a single swimming pool corner. That’s a pipe dream. The only way to lose belly fat is to reduce your overall body fat percentage. So 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.">

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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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