What Factors are Most Important for Fat Loss?

How to Individualise Protein Intake for Muscle Growth

STUDIES

TIMESTAMPS
00:00 Intro
00:15 Calorie Intake
02:08 Resistance Training
03:40 Physical Activity
07:30 Protein Intake
11:46 Sleep
15:56 Rate of Weight Loss
17:48 Carb & Fat Intake
20:29 Meal Frequency, Timing & Distribution
21:45 Practical Recommendations

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

COURSES

SOCIAL MEDIA

[ondrej]

1. Modify your diet to be higher protein, fiber and lower fat, carbs, salt.
2. Resistance train progressively and achieve 6000+ steps a day.

[haroldpadilla]

This is single-handedly the best fat loss video ever made

[Sam_Saraguy]

Excellent video. The extent to which regular exercise can help with hunger and satiety signaling is probably underestimated by most people.

[moe_k]

By far the best video about fat loss I've seen

[davidmills]

Love this video, subbed. In particular I love that it prioritizes a small calorie deficit, protein intake, and resistance training. Being that most people who want to lose weight, or in almost every case, body fat, are not going to want to go down the rabbit hole on exercise and dieting, this gives the best example of what has the biggest impact.
Don't eliminate foods from your diet or do fad diets. Every fad diet works because it puts you into a calorie deficit, but most are not sustainable over the long term and the results will start to taper off once you're body adjusts to the new deficit. Just remember that as you lose fat and reduce calories your body is going to start to burn less. So cycle on off to keep from getting diet fatigue and lowering your metabolism too much. Otherwise you'll find yourself eating 1500 calories a day and not losing anything while also being too tired to work out. Don't try to get into great shape for this summer, modify your body so you're in shape for every summer from here on.

[chuck_norris]

This Video is worth more than Gold. well done

[dallassukerkin]

Such excellent educational content on this confusing and surprisingly contentious issue! :)

[razeensayed]

Hands down the best channel I have come across!

[TheEmily]

Absolutely great explanation, as per usual Ben Carpenter. Thank you!

[domchubs]

6:00

I can attest to this, it becomes near impossible to burn more than 1, 500 calories a day through exercise alone. It's possible when you make up for it every day with extra food but its shocking to me how much harder the same exercise is while losing weight compared to maintaining.

[Insomnolant]

I'm down 46 pounds since February 11th. I know some of it will have been muscle loss, but I'm still working out and eating plenty of protein and sleeping as much as I can, so I just have to trust that I'll be able to regain it via muscle memory when I come out of my cut.

[serious.business]

I'll save you a 24 minutes: Calorie deficit is the most important. Everything else is to try to minimize muscle loss.

[Pushpendra-ewpd]

WOW....This is the most amount of Knowledge i got from YouTube through a single video regarding Fat Loss. Kudos to you..🙌
I've lost 12 KGs in past 4 months...and researching on how to loose only fat mass...Got the info i needed. Thanks a lot.

[jacobstaff]

The greatest fitness channel ever... very underrated... thanks for sharing this information....all you need to know... very educational content...❤❤

[bogdanvlad]

Short, sweet and to the point. Excellent video!

[KodchapawnKlangsikarin]

This video is a gold, thank you so much for this convenience conclusions, as well as attaching all the evidences.

[yoonvsaechao]

Just straight, easy to understand information like always. Thank you for always putting out the right info! Your channel has helped me so much during my weight journey

[hazmanlapatelo]

Superb professional videos with every statements backed by solid references. Reminded me of my days of creating my thesis 😂

[Kranti]

Video Summary:

Factors Affecting Fat Loss Calorie Intake

• This video discusses fat loss and how to achieve it.

• It emphasizes that calorie intake is the most crucial factor for weight loss [1].

Exercise

• Resistance training is recommended to lose fat mass while preserving muscle mass, and general physical activity can also help burn calories [1, 2, 3].

Protein Intake

• Consuming sufficient protein, around 1.5 grams per kilogram of body weight daily, is vital for muscle preservation [4].

Sleep and Weight Loss Rate

• Sleep and the rate of weight loss can influence fat loss, but to a lesser extent [5, 6].

Carbohydrate and Fat Intake

• Carbohydrate and fat intake don't seem to have a significant impact on fat loss as long as you maintain a calorie deficit and consume enough protein [7].

Meal Frequency and Timing

• Meal frequency and timing also appear to be unimportant factors [8].

[dopamineme]

this is such a great video. I sent it to my mom since she won't listen to me that the caloric deficit is way more important than exercise.

I've been loosing 3+ lbs per week since the beginning of July eating 1200-1500 calories and walking 4+5 miles a day. I'm now adding in body weight training to start. I had spent the entire winter/spring in bed and my muscles atrophied severely, so I can't do the workouts I used to. but my energy stamina appetite and cravings have DRAMATICALLY changed since starting. I'm not over expecting myself, not doing miserable workouts, and not miserable starving myself. weight loss and conquering your ED is possible, and I'm proof. I'm in recovery from drugs and now food/ED, so if I can do it, literally anyone else can. high protein, vegetable, and moderately low carb diet is key, and find excessive and movement you enjoy. I highly recommend stretching or yoga because it feels so good, and your body loves it. find a nice trail or place to walk every day. sleep regularly, don't keep triggering food in the house. and your body will naturally melt the weight off

thanks for such an informative video HFP