995: The 3 Things You Must be Doing for Rapid Fat Loss

If you're somebody that says, 'I just want to lose fat,' the kind of routine you should do is the same routine someone does when they say, 'I just want to build muscle.'

You have to somehow create some sort of a caloric deficit in order to lose body fat

Protein has quite few benefits for fat loss (aim to eat between 0.5-1.0 grams per pound of body weight)

A higher protein diet just builds more muscle and strength and it contributes to a faster metabolism, hands down. The evidence is very, very clear.

Permanent fat loss comes from permanent behavioral changes and permanent behavioral changes take time

The best way that I know of to get your metabolism to speed up is to build muscle or to train in a way to build muscle

Protein is the most under consumed macronutrient

At the end of the day, having a faster metabolism naturally makes fat loss easier and makes it much more likely to stay off permanently

A weight loss tip when it comes to tracking your calories

Olive oil is like a miracle fat

It's important to pay attention to the glycemic index of the carbohydrates you consume

It's important that you go into a fat loss program with the idea of, 'I need to get my body to burn more calories automatically.'

A protein powder is about as processed as it gets

Building the metabolism takes a priority over the other rules or the other steps towards fat loss

About 80% of "The Biggest Loser" TV show contestants gain their weight back

The only thing worse than having body fat that you want to lose is losing it and gaining it back

Don't be looking at the scale. Don't get caught in that bullshit. Trust the process.

At the end of the day, if you're losing weight, but you're not optimizing your health, it's not going to last