How to get Lean starting at 30% BODY FAT | 5 SIMPLE STEPS

About this Video

• Video Title: How to get Lean starting at 30% BODY FAT | 5 SIMPLE STEPS
• Channel: Doctor Mike Diamonds
• Speakers: Dr. Michael Diamonds
• Duration: 00:23:18

Introduction

This video details a five-step plan for losing body fat, illustrated by the transformation of the speaker's client, Tori, who went from 30% body fat to single-digit body fat. The plan emphasizes a scientific approach, focusing on nutrition, macronutrient ratios, and consistent tracking.

Key Takeaways

1. Caloric Deficit: Creating and maintaining a caloric deficit (burning more calories than consumed) is crucial for fat loss. This can be achieved by increasing calorie expenditure or decreasing calorie intake, or both.
2. Understanding TDEE: Total Daily Energy Expenditure (TDEE) comprises basal metabolic rate (BMR), physical activity level, and thermic effect of food. Knowing your TDEE helps determine the appropriate caloric deficit.
3. Macronutrient Ratio: Optimizing the ratio of protein, carbohydrates, and fats is vital. High protein intake helps maintain muscle mass, while sufficient carbohydrates provide energy. Fat intake should be sufficient for hormonal balance.
4. Tracking Progress: Consistent tracking using photos, weight scales (e.g., HappyScale app), and bi-weekly measurements provides valuable data to assess progress and adjust the plan as needed.
5. Consistency and Enjoyment: Maintaining a consistent, enjoyable diet and exercise routine is key to long-term success. Incorporating refeeds and choosing enjoyable foods aids adherence. Walking is presented as an ideal form of cardio, easily integrated into daily life.