4 Step Body Fat Solution (GET LEAN IN 2025!)

If you want to lose weight in 2025 then here are four simple steps that you will want to use to drop body fat and get in shape fast. This video will show you the exact amounts of protein, water and carbs that you will want to eat if you are interested in losing weight in the new year.

It starts with recognizing where you struggle with eating right now. 99 out of 100 people tend to have difficulties with carbohydrates, either in eating too many of them or not knowing how to stop eating them once they start. That said, carbohydrates are a critical part of a well rounded nutrition plan. This is especially true for athletes who rely on carbs to fuel their bodies and performance. So I’m not saying that you should avoid them all together as that would be a big mistake.

Instead, you need to know how to create an eating plan that includes carbs but gives you strategies for overcoming the two most common pitfalls of carbs in the diet plan. These are overeating and grazing.

To combat the desire to constantly grab small amounts of food throughout the day you will find that adopting an intermittent fasting approach will be a great way to start learning the habits needed to decrease your grazing. Now you won’t have to do this forever, unless you decide that this lifestyle works for you long term.

Instead, start with a short term adoption of either an 8, 6 or 4 hour eating window. It is going to be best to start with the least restrictive window which would be 8 hours. It is within this 8 hour window that you will allow yourself to eat. For the remaining 16 hours of the day you will not. It is important to note that the most success with this strategy is going to come by offsetting this window with the hours that are most troublesome for you right now in terms of grazing.

As you start to see success with this intermittent fasting approach you can increase the restricted eating window to 6 hours.

Now, if your problem is that you are having trouble with portion sizes and overeating then the best approach for you to adopt as a strategy for getting on track is the plate division method. Imagine the plate that you are staring down at as a clock. Make note of the times nine o’clock and nine twenty. This is going to create three separate portions on your plate. The second largest portion should be occupied by lean protein like chicken, fish or lean beef. The largest portion should be occupied by fibrous carbohydrates like broccoli, spinach, asparagus, squash or other green leafy vegetables. The smallest portion, but still one quarter of your plate, should be reserved for your starchy carbs like pasta, rice, or beans.

The dedication to protein on your plate is going to not only help with satiety but most importantly, control the type of weight loss that you are experiencing in 2025. It is not enough to just lose weight fast. You want to be sure that the weight that is lost is coming from stored body fat and not from the lean muscle tissue that actively helps to keep your metabolism elevated and capable of burning more calories at rest.

On this note then it is important that you aim to get 1.0g to 1.2g of protein per pound of bodyweight per day. If you were a 160lb person this would mean that you would want a minimum of 160 grams of protein per day with upwards of 200 grams if able.

Protein helps to control the type of weight lost. Sure, the law of thermodynamics states that if calories in is less than calories out then you are going to lose weight, but from where is the question. You want to be sure that the loss is coming from body fat and not lean muscle tissue.

To this end you also want to be sure that you are staying hydrated. Aim for .5 ounces of water per pound of bodyweight on the absolute low end with up to .75 or even 1 ounce per pound of bodyweight on the high end.

The hydrated muscle is not only going to look and perform better but it is going to keep your mental acuity and focus up which will help you to maintain the commitment to doing the steps above correctly.

For more videos on how to get lean and the best body fat percentages for men and women, remember to subscribe to our channel via the link above and turn on your notifications so you never miss a new video when it’s published.

[athleanx]

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If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[cynthiaabsher]

I'm not waiting until the new year begins. Starting today. I needed this direction. I'm 63 and going to get rid of this flab from post menopause. It's 5:39 a.m. A new me is on the way. Thank you!

[Krip_Creator]

Gonna watch this again, was looking at his biceps for 11 minutes.

[sportychris]

Hey Jeff, Your biceps have grown massively. Respect.

[LittleBpaulmuller-Owners]

1:25 Eating window
3:30 Plate division (25% Starchy carb, 35% Protein, 40% Fibrous carb)
7:35 Protein (1-1.2g/lb or 2.2-2.6g/kg of total bodyweight)
8:50 Water (0.5-0.75oz/lb or 0.03-0.05liter/kg of total bodyweight)

[ramondgloory]

The key for weight loss is to stay in caloric deficit, follow clean diet, and work as hard as you can, and fat layers will become thinner and thinner. I am talking from my personal experience, but I have to say that your tips also helped me to lose 80lbs in 7 months. It didn't come over night, but I feel better than ever :) The most helpful part was sticking to a meal plan that kept me in a caloric deficit (I got mine at OnlyMeal, but there is lots of options out there. I just think this is the best one).

[scotchbudmeister]

I'll be 65 in 2025 and thankful for this channel for my current fitness level. I definitely need to up the water intake.

[deborah]

OMgosh, those biceps. This will be my year! more H2O and protein, got it, the 6 hour eating window will work. Happy New Year!

[tomwalker]

I’ve watched your channel for years and I’ve learned so much. Motivation has been the hardest hurtle to stick with any plan.

[jaybman]

You’ve taught me a lot for being 55. I’m actually getting in really good shape. That’s a huge part from athlete X.

[tomsamek]

Dear Jeff, EXCELLENT 10 minutes explanation. I am over 70, and I can attest to the efficacy of your eating strategies as I use all of them. I try to reach ZERO starchy carbs. I recommend that people write down what they eat in a journal. The only thing that I think needs a bit more expansion is "hydration'. Some people confuse thirst with hunger, so drinking water all day can help. But, especially when I'm in ketosis, I need electrolytes in my water else I deplete my essential minerals. The electrolytes are required to metabolize fat. When I do more than 1 hour of extreme road biking, I never eat, I just drink water with electrolytes to get energy. I use salt or sodium bicarbonate plus creme of tarter and a magnesium citrate pill (sodium, potassium, magnesium) to achieve. I wonder what you advise. Also, drinking water at night can be problematic since you need to get up to pee. Do you have a more nuanced view of hydration to share?

[ahaskarkarde]

It's been a while since I have started watching his videos and his biceps already seem to have doubled in size !

[theadaptiveone]

Best video yet, I've been a personal trainer/nutrition coach working with the special needs community. This is a very simple to understand video.

[jewjr]

Thanks Jeff.
I have been following your advice and training for a few months now and have been great results. Again thanks for all of the free videos.

[aresvonmars]

I always wonder why guys like Athlean-X never clarify whether the protein intake is based on actual bodyweight, desired bodyweight or anything else. What I found out that works is 1 gram per lb based on your FFM (fat free mass). So if you weigh 200 lbs and have a fat% of 30% your FFM is 140 lbs. Your body will require at least 140 grams of protein. That's it. Aim to 'feed' all the active tissue (muscle, bones, organs etc.).

[realfoodsforlife]

Jeff, thank you for being a mainstay in the fitness community for years and for all the rock solid advice!!

[TheEnrieb]

Great system Jeff, I love your Plate diet system. I'll follow this strict diet and drink 8 cans of beer each night (beer is water?).

Seriosuly though, it's great advice you are giving for free, but a lot of people don't realise just how many calories there are in Alchol, fruit juice, sodas, sports dirnks, coffee etc.

[tattootempest]

Great intro to intermittent fasting video. I sent it to a few family members who had asked me about it previously since it explains it so much better than I did lol

[randytompkins]

So simple in explanation. So difficult in execution and consistency.

[douglashill]

Best fitness/nutritional info out there. Jeff IS the gold standard. Best to you and your family for the new year!