A lot of this will be water to a lot of you esp if you are a gymcell - I also used ai for formatting
There’s obviously so many techniques for fat loss, this is just what i did to lose 70lbs
There’s obviously so many techniques for fat loss, this is just what i did to lose 70lbs
Leanmaxxing Guide
Getting lean = lowering body fat while keeping as much muscle, energy, and your mental health intact.1. Nutrition First (The Foundation)
Fat loss comes down to consistently eating less calories than you burn.- Prioritize protein to preserve as much muscle as possible(if gymcell)
- Build your meals around the following:
- Lean protein (chicken, fish, eggs)
- Fruits: (Natural Sugars + nutrients)
- Vegetables (volume + nutrients)
2. Counting Calories (Tools + How to Do It)
Counting calories is the most reliable ways to get leanWhat I use
- MyFitnessPal: https://www.myfitnesspal.com/
- Calorie Calculator: https://www.calculator.net/calorie-calculator.html
- Estimate your maintenance calories using the calculator
- Choose your plan
- Track your intake daily (accuracy and consistency matters more than perfection)
- If you are under 18:
Do not focus on calorie counting or deficits. Your body is still developing.- Focus on:
- Eating mostly whole foods
- Getting enough protein
- Staying active
- Drinking enough water
- Focus on:
- Trying to aggressively diet while growing can cause real problems (energy, hormones, development) IT WILL LOOKSMIN YOU IN THE LONG RUN
3. Water & Diet
Water intake- Aim for 2–4 liters per day depending on bmi. The higher the more water you need.
- Benefits:
- Can help with controlling hunger
- Reduces water retention (obviously water jfl)
- I run 3-4x a week and im 20bmi, so I am for 3.5L of water a day
- Eat high-volume foods (vegetables, fruit, potatoes)
- Do not drink your calories! (sodas, juices) (diet options are a great choice)
- Keep meals consistent so you’re not constantly guessing
4. Chemical Appetite Suppression
ADHD medications
Medications like Adderall or Ritalin can help reduce appetiteIt works by flooding your brain with the dopamine you would normally get from eating. Also some sides like nausea and dry mouth can make eating sound unappealing. In addition to all this, you may just get so locked into a task that you forget to eat. Shit happens.
- This effect is:
- Short-term
- Using them for fat loss instead of medical need is generally not advised:
- Can mess with hunger regulation long-term
- Risk of dependency and side effects
- Keep in mind rebound hunger is a thing, as the drug wears off you are prone to over-eat after.
- IT WORKS THOUGH. IF YOU WANT TO BE LEAN AND DO NOT CARE ABT HEALTH THEN CONSIDER THIS BUT I AM NOT ADVISING IT UNDER ANY MEANS
Nicotine
Nicotine (vapes, cigarettes, etc.) can stop cravings surprisingly well.Nicotine binds to nicotinic acetylcholine receptors a3 b4 and a4b2 in the hypothalamus, mimicking a state of being full. It literally tricks your brain into thinking you’re not hungry
- Keep in nicotine is:
- Highly addictive
- Negative effects on health
If your fat loss plan relies ONLY on suppressing hunger chemically, it’s not good enough. You’re better off fixing diet structure first, then resorting to this if more results are needed. I DO NOT SUGGEST AT ALL DO NOT SUE ME JFL.
If I missed anything feel free to add, i'll edit this post over the next week.
Contributor badge when i got hella solutions too
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