How to Lose Body Fat Without Lowering Your Metabolism

Introduction

• The video aims to provide a science-based approach to losing body fat while maintaining a high metabolism.
• Emphasis on honest, non-commercial advice.

What is Metabolism?

• Scientific Definition: Sum of all chemical processes in the body.
• Layman's Perspective: Number of calories burned per day.
• Fast Metabolism: Burns many calories daily.
• Slow Metabolism: Burns fewer calories daily.

Factors Affecting Metabolism

• Genetics (uncontrollable)
• Focus on controllable factors that impact metabolism.

Impact of Dieting on Metabolism

• Losing weight in a calorie deficit will decrease metabolism.
• This decrease is normal and not inherently bad.
• Analogy: Investing money in the stock market (bank account balance decreases but investments grow).
• Gaining weight increases metabolism, but unwanted body fat isn't desirable.

Strategies to Maintain Metabolism While Losing Weight

• Split into Direct and Indirect methods.
• Direct methods: Directly increase metabolism.
• Indirect methods: Impact behavior and other factors that influence metabolism.

Direct Ways to Increase Metabolism

1. Walking

• Importance: Highly effective for fat loss and maintenance.
• Benefits: Not stressful, can be done frequently, major contributor to calorie burning through Non-Exercise Activity Thermogenesis (NEAT).
• Recommendation: At least 7,500 steps per day.

2. Protein Intake

• Thermic Effect of Food: Protein requires more energy to digest than fats and carbs.
• Impact: Higher protein intake can significantly boost metabolism.
• Free calorie calculator available for personalized guidance.

3. Building Muscle

• Direct Impact: Muscle burns more calories than fat (6-8 calories for muscle vs. 4 calories for fat per pound).
• Indirect Impact: Improved physical function, fewer injuries, more activity.
• Overall, more muscle mass contributes to increased daily calorie burn.

4. Moderate Calorie Deficit

• Issue with Drastic Cuts: Severe calorie restrictions drastically reduce metabolic rate.
• Recommendation: A moderate deficit (250-500 calories) is more sustainable and causes less metabolic decline.
• Note: Extreme calorie deficits are not permanent; metabolism can recover when calories are increased.

Indirect Ways to Increase Metabolism

1. Sleep

• Importance: Vital for overall health and energy levels.
• Impact: Lack of sleep leads to tiredness, reduced activity, increased cravings, and difficulty sticking to calorie goals.
• Recommendation: Prioritize sleep for better energy and metabolic efficiency.
• Note: Fat loss is still possible with poor sleep, just more challenging.

Why Some People Lose Weight When Increasing Calories

• **Main Reasons: **
  1. Still in a Calorie Deficit: Increased calories may still be below maintenance level (e.g., 1000 to 1500 calories).
  2. Stress Reduction: High stress increases cortisol, causing water retention. Increased calories reduce stress, leading to weight (water) loss.

Conclusion

• Small, consistent calorie deficits are key to sustainable fat loss while maintaining metabolism.
• Free calorie calculator available for personalized calorie and protein recommendations.
• Encouragement to subscribe for more science-based advice.

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