Three Nutritional Levers for Fat Loss - Framework

For anyone looking to lose weight/body fat, there are three main nutrition levers you can pull to get results.

𝘛𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘪𝘯 𝘰𝘳𝘥𝘦𝘳 𝘧𝘳𝘰𝘮 𝘭𝘦𝘢𝘴𝘵 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘵𝘰 𝘮𝘰𝘴𝘵 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦.

𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗲𝗮𝘁.

Time-restricted eating, ESPECIALLY limiting calories before bed, is powerful for weight and fat loss. The logic is simple: if you eat fewer hours of the day, you are likely to eat less. This is a great starting point for many, and can help address late-night eating cravings. Using the frame of "I am fasting" rather than "I am not eating" makes it active and increases odds of success.

As powerful as this strategy can be, I put it last amongst this list if you plan to experiment with any of these strategies.

**𝘵𝘩𝘪𝘴 𝘴𝘵𝘳𝘢𝘵𝘦𝘨𝘺 𝘪𝘴 𝘢𝘭𝘴𝘰 𝘯𝘰𝘵 𝘪𝘥𝘦𝘢𝘭 𝘧𝘰𝘳 𝘸𝘰𝘮𝘦𝘯 𝘸𝘪𝘵𝘩 𝘮𝘦𝘯𝘴𝘵𝘳𝘶𝘢𝘭 𝘤𝘺𝘤𝘭𝘦𝘴 𝘥𝘶𝘦 𝘵𝘰 𝘷𝘢𝘳𝘺𝘪𝘯𝘨 𝘩𝘰𝘳𝘮𝘰𝘯𝘦 𝘭𝘦𝘷𝘦𝘭𝘴**

𝟮. 𝗪𝗵𝗮𝘁 𝘆𝗼𝘂 𝗲𝗮𝘁

Choosing mainly whole, real foods that are high in protein and fiber will help with muscle gain and fat loss. Most whole, real foods are nutrient-dense while being lower in calories than processed foods.

If you are going to try any of these strategies, I recommend starting with what you eat first.

𝟯. 𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘆𝗼𝘂 𝗲𝗮𝘁

In 2010, Professor Mark Haub ran a case study on himself to see how important calories are for weight loss. He restricted his calories to 1800 per day - a significant deficit - but 2/3 of his calories came from junk food such as twinkies, Oreos, chips, and Little Debbie snacks.

HE LOST 27 POUNDS IN 2 MONTHS.

On top of that, all of his bloodwork improved (LDL, HDL, TRIGLYCERIDES).

This is ultimately the most important piece of weight loss - a calorie deficit - and why it is the most powerful of these three strategies.

That said, focusing on eating whole, real foods will help you be more satiated and not have to rely on as much willpower to remain in a calorie deficit. That's why I recommend starting with what you eat, then how much, then if you want to get super dialed, when.

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I use this framework within my coaching because oftentimes folks try to change too much at once, which leads to overwhelm.

Keep it simple, start with one main focus, and build from there.

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Three Nutritional Levers for Fat Loss - Framework