The horrible thing about dieting is that you have to eat less, which means less room for high calorie treats. Fortunately that doesn’t have to mean no treats at all—there are low-calorie options that are surprisingly good, and some you can eat a surprising amount of. That’s the case with this low calorie diet candy thing I dreamed up.
Wouldn’t it be nice if we didn’t have to choose between abs or enjoying food? With intermittent fasting you get exactly that. Using it, I eat what I want and stay very lean. It also has some major potential benefits for health, including anti-cancer and anti-aging effects.
Yo-yo dieting isn’t wise nutrition management, but it turned out to have a major benefit. Doing it for more than a decade made me an expert at losing body fat (unfortunately it didn’t teach me how to keep it off—that came later).
All fat loss requires is that you burn more energy than you take in. It’s a simple concept, but there is a lot of room for error in how you choose to do it.
The principles listed here form the basis of an extremely effective fat loss program. They also help prevent the bad outcomes that so many diets result in, such as rebounds from excessive metabolic adaptation.
Close control of body composition requires portion control, which means kitchen scales are a necessity for any physique enthusiast. Even if you’re extremely metabolically and athletically gifted, the only way to get close to optimum results is to quantify your portions.
I’ve used many scales over the years. Most were cheap and merely did the job. I finally invested a bit more in these, and it was one of the best purchases I ever made.
Are you beginning to feel like your belly needs its own ZIP code? There are reminders of being out of shape that are hard to ignore. Like when you sit down and feel that fat-roll folding over your belt, reaching out to touch your feet. Or when you’re gently walking and your whole torso jiggles.
Things like these used to mount up to a tipping point for me, and I’d begin exercising. Because that’s what you should do to lose weight, right?
I love progress photos, but especially seeing what kind of condition people can maintain long term. In case you’re similarly interested, here’s my own situation. I’ll include a few lifestyle details about what I’ve found works to build muscle and remain lean.
You probably know someone your size who eats vast amounts and struggles to put on weight, while you get fat eating less. Most people would say your friend has a fast metabolism—ie, a body that simply uses more energy to exist.
Well, it turns out that the differences between you and your friend are unlikely due to metabolism. What’s more, you can burn just as much energy as they can.
Most diets fail. Even if fat loss is achieved, rebounds are commonplace, and permanent changes are elusive.
It’s a cruel trick of our physiology—fat loss itself sets us up for easy fat gain when we return to normal eating. However, with the right strategy, it’s possible to transition back to normal eating while staying lean.
Most diets fail and lead to fat rebound. The reason is that the post-diet period isn’t given enough consideration—people lose weight, then go straight back to how they ate before the diet, which is what got them fat in the first place.
Reverse dieting is a great way to fix this situation. By using it you can keep your results and avoid becoming another diet-failure statistic.
In my most successful reverse dieting experiment I increased my food intake from 1900 Calories all the way up to 3000 with no fat gain.