From 3, 5 10 pounds to 50+ pounds, there is one way to lose all the fat you want. And yes, you can do this pretty much on demand. The best part is… it’s not a miracle diet, a supplement or some type of crazy routine you have to follow and stick to it. This
Do you know why I’d rather lose 3-5 pounds of fat per month than 10+ of weight? Simply because it lets me know that the majority of the weight I lose will come from fat and not other tissues like muscle. There’s this idea that all weight loss is created equal. And they simply don’t
Whether 27 pounds sounds like a lot or a little for you, what matters is the way I did it to lose that weight… and how you can do the same to finally lose weight and keep it off. That being said, you should know something. This isn’t a magical diet or some type of
Chances are you have heard about body fat set point before… it’s the tendency of your body to keep the same fat levels you have in your body. Said in another way,… it’s the way for your body to stay on the same body fat levels (on average). And in case the definition of body
How many times have you seen or heard someone who (no matter the situation), it seems that there’s just one diet that is the answer to everything? In my decade in the industry, I’ve seen plenty of them. Whether it was that it worked for them as a miracle (that’s how it usually starts), it
It’s said that whenever we talk about calories we disregard hormones. Funny enough, it’s the exact opposite. Energy balance is affected by hormones and vice versa. It’s a matter of influence that goes in both ways, not a one-direction path. What’s more, energy balance is based on certain things like how many calories does your
Not all diets are created equal, but they are all guided towards the same results. And let me show what I mean. The ketogenic diet has the principle of using ketones (that are already in our body, just in small amounts when we’re eating a diet high in carbohydrates) as a source of energy rather
Whenever you have 10+ pounds to lose, you want to make sure you lose all of it as fast as possible. And while it’s possible and there’s nothing wrong with that, it’s like trying to fix something that has been happening for years overnight (quite literally). I feel that the insane approach of losing 10+
If you’ve tried to lose fat before by cutting more calories and it didn’t work, here’s why. It has nothing to do with whether calories are not the same (spoiler alert: they are… but I can cover that in another post) or if you need to make a bigger deficit to see results. As weird
Have you asked yourself what happens in your body whenever you diet, yet for some reason, you couldn’t keep the weight off? Well, science shows us that whether we like it or not, it has some negative consequences. In fact, dieting is making us fatter. Why? Studies have shown that only 5 out of 100
f it seems that no matter how hard you try to lose weight with diets or exercise, then let me share something with you. Even when you’ve tried a lot and haven’t seen the results you want (or keep them), losing fat is simpler than you think. Here’s why. You’ve probably heard a lot of
Let me ask you a question, How many times have you heard the saying “not all calories are equal”? I’ve heard it a hundred times (maybe a hundred one with this one). And this saying makes sense. I mean, if you eat 100kcal of avocado (because it’s a healthy fat, right?…) is not the same
You can lose 10+ pounds per month just as you can lose less, that’s for sure, but… the issue is not how much weight you can lose, the issue is how long can you keep that weight you lose. Here’s why. Let’s say you go through a 12-week diet where you do Intermittent Fasting (it
If you think that the Glycemic Index (GI) and spikes in insulin caused by certain foods are important to losing weight, then here’s why that’s not the case. But first, let’s understand where this myth is coming from. It just happens that whenever we eat carbs, our body needs to break them down to their
Whether you’re at 1,500kcal… 1,00kcal, or even lower… there are some cases where you can gain weight (even when you’re eating low calories). Here’s why. In many cases, it’s because whether what you think is a deficit right now for you to lose weight… in reality, your metabolism has adapted to the point that it’s
Yesterday, someone in a forum asked me a very interesting question. “I have been eating 600 calories or less for a whole year now. I want to reverse my diet according to my BMR 1200. What should I do? I am facing a medical problem because of the low calories lifestyle.” Well, maybe I can
Raise your hand if you’ve heard at least once that you should eat fewer carbs to lose weight? Now raise your hand if you’ve heard it for fats? Ok, interesting. Well, I got some bad news to share. Whether you’ve tried to cut carbs or fasts out of your diet, it doesn’t really matter. Why?
Ignoring this law when losing weight is like ignoring gravity. You can pretend it doesn’t exist or it won’t affect you, but soon enough you’ll be pulled into this law. What is it? The law of thermodynamics. As common and usual you hear this law and how important it is to understand fat loss, many
The other day, I was reading some articles in Medium about fat loss. To my surprise, I found a well-known doctor making some posts. But what really caught my attention was one of his articles that he posted 4 years ago, titled “The Useless concept of calories”. It was quite a good article with some
I bet you’ve heard at least once that “hormones help you dictate how your body responds” when losing fat. And I agree. Hormones influence a lot of processes in our body… including the change in our weight. For instance, the thyroid is the one that regulates your metabolism …or how could I forget about insulin,
Intermittent fasting (IF), Paleo, Keto… (or any other popular diet) as much as you may like the idea behind them, there’s a problem. They are fad diets… regardless of how “scientific”, “breakthrough” and “magical” they may look like. Here’s something to look at. The idea behind fad diets is that they start raising due to
How many times have you been on a deficit to lose weight? I bet in some cases you’ve simply created a big deficit by eating way less than before. But here are the bad news… If you’re in a deficit and you’re not losing any weight, then it means you’re not on a real deficit.
What do you need to do to follow a caloric deficit properly? That’s the question someone asked me on a forum the other day, so I feel that my answer can help you as well. Here’s my reply: ————————- “I would focus on what you can control, first and foremost. You cannot control how much
Losing weight is simple. You just need to eat less than you’re eating to create a caloric deficit, right? Yes and no. I agree you need to create a caloric deficit to lose weight (that’s literally the only way)… and you can do this either by eating less or exercising more. The thing is… as
How many times have you to diet and lose fat all at once, just to later on find out you have gained the weight back… sometimes even more? Even if your answer is just once, I wouldn’t be surprised. You see, most people want to lose the weight they have to lose (let’s say 25lbs
The faster you lose fat, the greater the weight gain. Let me explain. In a world where people want to lose 10kg in 3 months – if possible, they would do it in a week – it’s not the one who loses that weight the fastest… but the one who gets to keep those results.
Which is a good number of calories for you to lose weight? 1,200 kcal 1,500 kcal 700 kcal 1,800 kcal You’ve probably reached one of these numbers at some point, yet… here’s the hard truth. There isn’t a certain “magical” number of calories that will make you either gain or lose weight. Why? Because whether
Quick question: What’s the #1 reason why extreme diets fail? They aren’t sustainable They don’t work They prevent you from eating what you want They will always work – it’s a myth Now, while some answers have some truths to the question (except the last one), there’s only one correct answer. That is the first
How many times have you tried dieting… yet, not being able to get to your weight goal? There are a lot of reasons why that is the case. The most common one studies have found is we overestimate how much we exercise, and we underestimate how much we eat. Sure enough, there’s no wonder why
Believe it or not, there’s a good, bad, and terrible way to lose weight. But I just want to talk about the worst way right now. Simply because I feel it’s the way most people choose to lose fat. So, what do you need to do to lose weight the wrost way? Deliberately starve yourself
The other day, someone asked me this questions on a forum: “What are the best exercises to lose belly fat?” Now, while I really think it’s a genuine concern this person had, in reality it doesn’t make any sense. Why? Because there’s no such a thing as exercises for fat loss… just as there aren’t
If you feel like there’s some protein powder specific for fat loss, here’s something to think about. This common idea of having ‘tools’ targeted to our goal is great, yet… It doesn’t mean it’s right. Let me show you why. Protein is protein, no matter what goal you’re going after. Whether you want to build
First things first, let’s see how to lose fat the hard way. It’s important to point out that regardless of the definition, this is based completely on science. That means, opinions aren’t actually very helpful when data tells us the opposite. Cool?… Ok. So now, here it is how to know whether you’re trying to
Let’s picture this. You’ve been dieting for the past few weeks and you started to lose some weight (Congrats!), yet… one week, you noticed the scale wasn’t really moving. You wonder what exactly to do when you get to that point… Maybe it’s eating less? But how much less? What if next week all of
How many times have you heard the “avoid processed foods because they make you fat” narrative? This is only half true. Yes, you should try to pick more Whole Foods instead of processed foods, yet not for the reason you’re thinking. This is what many coaches and “experts” think it’s true, and I really don’t
Most people want to burn fat, but very few want to lose fat. Sounds kinda stupid, I know. Let me explain. If you thought that burning and losing fat were the same thing, let me show you that it’s not the case. One is the process of actually burning fat (I mean…) and the other
Let’s be clear on something. Nothing and no one will be able to beat the law of physics… and in this case, the law of thermodynamics. If you want to lose fat then you have to create a caloric deficit. Want to build muscle? Then create a caloric surplus. It’s that simple (no one said
“How do I lose my belly fat?” That’s one of the most common questions whenever someone wants to see some changes in their bodies. And I get it… nothing would be better and feeling like all the effort is paying off than to start looking down and get a smile on your face because you’re
You might be wondering, If it has been this info out there for a while, why is it that people don’t use it or debate this? And to be honest, I don’t have an answer for that. But back in 1917, a physician named Lulu Peters introduced a concept that was new to everyone. This
Quick quiz What do you need to do to achieve your desired weight? Lessen your calories Maintain your calories Add calories Go ahead, take your time… Ready? Ok, so here’s the answer… all of them are wrong! Let me show you why. If you paid attention, there’s no exact information of what your current weight
One of the most common myths of all in the fitness industry is: “People shouldn’t eat carbs. They are the enemy.” Well, I’ve always wondered where they come up with that. Because science says something totally opposite. They have done a lot of research and here’s what they found. It doesn’t matter whether you distribute
If you’re not losing weight (of fat, for that matter) when you’re on a deficit, it’s because you’re not on a real deficit. Here’s what I mean. There’s nothing (and there’s really no magic formula) to losing fat that creates a caloric deficit, yet… Many people seem to struggle losing that weight when they are
Many people go out there saying they are on a diet without paying attention to the real definition. To begin with, let’s explore the roots of the word diet. It comes from the greek diata, which means “a way of living” So this means that when you say “you’re on a diet”, in reality, you
If you were to say that GI is important, you’d be right. But at the same time, you would be focusing only on one area rather than in the whole scenario. Let me explain. It’s not uncommon to hear that people should avoid high glycemic index food since that causes spike in insulin, thus leading
How many times have you tried losing weight by simply cutting out your calories? If it didn’t go as planned, there’s a simple reason for that. Cutting calories won’t give you results. (Not in the way most people do it, at least). You see, the way most people go about it is that once they
Out of the dozen (maybe a hundred) diets out there, which one you choose will determine whether you get the results – and how much you’ll keep them. Not because there is anything special or magical about a specific diet,… but because if you don’t know which one you should choose, you are very likely
The moment you start cutting out some food from your diet, a lot of things start to happen. Both good and bad. The good things are that if you cut rice, pizza, ice cream or any other food… you can be pretty much confident you’ll lose weight. But not because there is anything inherently bad
Out of all the myths about dieting, there’s one that always catches my attention. The reason is simple. It’s based on wrong assumptions, inaccurate experience, or a lack of understanding of the science of fat loss. What myth I’m talking about? The fact that people who have tried cutting calories and didn’t lose weight say…
If there’s one area that pretty much everyone (I don’t know anyone who’s the exception) wants to be gone is their belly area. That’s why they do things like: Cardio (regardless of the sessions you do per week or if it’s HIIT or not). Train abs at least 3 times per week Go crazy low