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Components-of-energy-expenditure-and-NEAT-importance-when-it-comes-to-how-to-lose-body-fat

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Welcome! It’s nice to meet you!

Fuck you and your damn spinach. No spinach. Only sustainable & evidence-based fat loss. P.S. I'm Egis. Enjoy articles. Then, apply for coaching, maybe?

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absscience

Swipe to see why you should probably stop doing re

Swipe to see why you should probably stop doing regular front planks >>>>

Here is an idea: let’s consume the crap out of l

Here is an idea: let’s consume the crap out of large quantities of unregulated and questionable fat burners and hope for fast and easy weight loss. Fun!

But do fat burners help you lose weight? Well, a new meta-analysis (Clark & Welch, 2021) looked at the effect of fat burners on body composition and found that...

...fat burners do work!

Apparently, they are great at smuggling high quantities of money from your wallet while doing absolutely nothing for weight loss. Fun!

The researchers concluded that:

"There appears to be limited benefit that may be derived from the inclusion of thermogenic dietary supplements to reduce body mass."

Green tea, ephedra, garcinia cambogia, thermogenic agents… You name it. They investigated all of them. Anything they could buy legally — sucked.

According to the researchers, it was so funny they forgot to laugh (They didn’t laugh, I’m totally making this up. But it’s funny).

In many of the studies that researchers included in their meta-analysis, fat burners had no effect on fat loss at all.

So stop buying dumb shit that has been named “fat burners.” They don’t work.

Instagram fitness numbnuts recommend people to buy their magic products and pills. I too have a recommendation when it comes to fat burners.

My recommendation is that they suck balls (both fat burners and Instagram “influencers”).

The most reliable (and free) multi-ingredient supplement is caloric deficit combined with strength training, consistency, and patience. You don’t need any supplements to lose weight.

Fuck them in every hole.
~
If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? DM me & I'll walk you through my 1x1 coaching program.

We burn energy: 1) To digest food (thermic effect

We burn energy:

1) To digest food (thermic effect of food — TEF)

2) To perform a formal exercise (exercise activity thermogenesis — EAT)

These two are predisposed and you can't do much about them. Unless you're prepping for the Olympics, TEF won't make much difference in terms of daily calorie expenditure.

3) To exist (basal metabolic rate — BMR) — this one is also predisposed for the most part. You can increase BMR by building more muscle mass. As Alan Aragon observed, having 10 lbs of extra muscle mass would increase your energy expenditure by 206.2 kcal per day.

4) To perform daily tasks (non-exercise activity thermogenesis — NEAT). NEAT stands for calories burned outside of “formal” exercise such as standing, walking, taking stairs, fidgeting, etc.

And that's I want to talk about more.

You can’t wake up tomorrow and decide to increase the flying fuck out of your BMR, TEF, and EAT because they're predisposed (for the most part).

What you can do is consciously strive to increase your NEAT by moving as much as you can when not throwing weights around the gym.

Maintaining an active lifestyle can burn significantly more calories than your average gym workout. So instead of blaming all of your weight loss woes on sugar or carbs, get 10k steps per day. Or 11k. Or 12. I don’t care. Anything counts.

A daily twenty-minute walk seems small but over time, those 20 minutes of movement compound into thousands of calories expended with minimal upheaval.

So take the stairs, park your car in the furthest corner from the supermarket, go for a walk, etc.

Unless you’re Frodo Baggins schlepping the Ring to Mordor with the fate of humankind on your shoulders, walking is easy peasy lemon squeezy.

There are millions of people who would donate a nut or two for a set of working legs. Don’t take yours for granted. Walk. Listen to a podcast. Take the stairs. Get your NEAT up.

It may be one of the catalysts to your fat loss success.

Despite the lack of scientific evidence, bread is

Despite the lack of scientific evidence, bread is one of the most restricted foods in popular diets. Keto, Paleo, Low-carb… According to these diets, bread is fast-acting poison and it has to go, goddammit!

But does it really has to go? Does it compromise fat loss?

That’s exactly what Loria-Kohen et al. looked at in the famous 2011 study. They compared two diets to promote weight loss—with or without bread.

Researchers put 61 overweight subjects into the BREAD group and 61 into the NO BREAD group. Poor Bread people. They’re about to become artery-clogged, even more overweight hippopotamuses.

Both groups also received a low-calorie diet because you can only lose weight if you’re consuming fewer calories than you burn.

“So what da hell did they find, Egis?”

I’m glad you asked. Well, both groups lost almost the same amount of weight. The Bread group lost 9.5 lb (4.3 kg) while the No Bread group lost 8.8 lb (4.0 kg). What a surprise?

Also, forbidding bread increased subject drop-out rate by 3-fold compared to the group that was allowed to have bread. This sucks because any diet you can’t stick to long-term is simply not a healthy diet.

So stop fearing bread. Even if it's a white one. Start worrying about it if you load 50 grams of fat on it. That's when you're probably fucked.
~
If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? DM me & I'll walk you through my 1x1 coaching program.

Don't give me this bullshit "If you think you don'

Don't give me this bullshit "If you think you don't have time to exercise and meal prep, then you don't want this bad enough. Everyone has the same 24 hours in a day."

Here's why I hate this crap >>>

Is your personal environment helping you or screwi

Is your personal environment helping you or screwing your efforts to lose weight? Swipe to see the importance of creating a supportive food environment -->
~
PS. This is what my 8 Weeks 2 Lean Program is about - it makes fat loss simple so you can spend less time confused & more time getting results and enjoying your life.

In the 8 Weeks 2 Lean Program, fitness, food freedom & flexible eating will become a part of your life forever & you'll be ready to go on your own.

Link in bio to start the program.

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