Learn how to shed fat, get lean and stay lean using science-based tips!
In the realm of fitness content, many have likely encountered the fact that most diets tend to falter over extended periods. This is indeed accurate, as exemplified by the study on The Biggest Loser participants from the 2009 show.
A follow-up conducted six years later revealed that out of the 14 participants, only a single individual managed to maintain their weight loss, while five regained all the weight, and two even exceeded their starting weight. Essentially, half of the subjects had regained their lost weight.
Likewise, a systematic review conducted in 2020 delved into the challenge of weight maintenance after losing weight. This review examined eight different studies on weight loss and found a consistent pattern: while weight loss could be achieved during the dieting phase, participants tended to regain weight on average after the diet ended. Some studies even indicated an overshoot beyond the initial starting weight.
These science-based tips to shed fat, get lean and stay lean were thought of by Jeff Nippard, a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.
All the information you will see below was extracted from a video he shared on the topic.
How to Shed Fat, Get Lean and Stay Lean Using Science-Based Tips
Jeff Nippard believes a significant reason behind this widespread phenomenon of losing weight and gaining weight is the misconception that pursuing a lean physique for temporary events like fitness competitions, weddings, or photo shoots follows the same strategies as striving for long-term leanness. To clarify, he presents an explanation of how fat loss operates, emphasizing that it occurs through a caloric deficit – consuming fewer calories than expended.
He elaborates on the various ways calories are burned – resting energy expenditure, exercise activity thermogenesis, non-exercise activity thermogenesis (NEAT), and the thermic effect of food. The initial caloric deficit he mentions may not persist due to metabolic adaptation – a phenomenon wherein the body burns fewer calories as it becomes smaller and more efficient. Thus, sustaining the initial caloric deficit may necessitate further reduction over time to continue achieving weight loss.
Jeff goes on to outline the three essential components of an effective fat-loss diet:
- Maintain a caloric deficit
- Incorporate weight training to preserve muscle mass
- Consume an adequate amount of protein to support muscle maintenance
He suggests that individual preferences can dictate other dietary aspects like meal frequency, timing, and food choices.
Furthermore, Jeff discusses the importance of gradual fat loss, recommending a rate of 0.5 to 1 per cent of body weight per week. This slow approach ensures sustainable progress and prevents feelings of deprivation or unsustainability that often lead to rebound weight gain. Jeff shares his own experience of gradually losing weight over several months, finding that the process felt easier and less restrictive, allowing him to maintain a balanced lifestyle.
To solidify successful fat loss, Jeff proposes the utilization of habits and environmental adjustments. Temptation bundling, linking enjoyable activities with weight loss-supportive behaviours, and optimizing one’s surroundings can make adherence to a diet easier, particularly when motivation wanes.
Jeff emphasizes the significance of a well-structured post-diet plan. He advises against either neglecting this phase entirely or engaging in overly meticulous reverse dieting. Instead, transitioning to maintenance calories promptly and gradually increasing intake toward the higher end of the maintenance range is recommended.
Jeff underscores the importance of continued accountability through practices like regular weighing and utilizing tools like the Macro Factor app, which he co-owns and endorses for its unique features and utility in achieving and maintaining weight loss goals.
For a full rundown of how to shed fat, get lean and stay lean using science-based tips from Jeff Nippard, watch the full video below.
Metabolism refers to the chemical processes that occur within an organism to maintain life. It is an essential process that is responsible for converting food into energy, building and repairing tissues, and removing waste products from the body.
Metabolism is important for several reasons:
- Energy production: Metabolism is responsible for converting the food we eat into energy that our cells can use. This energy is necessary for all bodily functions, from breathing to walking.
- Tissue maintenance: Metabolism is also responsible for building and repairing tissues in the body. This includes the growth and repair of muscles, bones, and organs.
- Waste removal: Metabolism helps to eliminate waste products from the body, such as carbon dioxide, urea, and other toxins.
- Regulation of body weight: Metabolism plays a key role in regulating body weight. A slow metabolism can make it more difficult to lose weight, while a fast metabolism can help to burn more calories.
- Hormone production: Metabolism is responsible for the production of hormones, which are chemical messengers that regulate various bodily functions.
Overall, metabolism is a critical process for maintaining optimal health and wellness. A healthy metabolism helps to ensure that the body is functioning properly, which can help to prevent a variety of health problems.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.