One thing causes fat loss
It’s not:
– fasting
– genetics
– diet hacks
– cutting carbs
The one thing you need is: a calorie deficit
Nothing above works without a calorie deficit
Creating a calorie deficit is simple when you do this:
1. Find your maintenance calories
Finding how many calories you need to be in a deficit starts with this:
– BMR (Basal Metabolic Rate)
BMR = amount of calories you need to survive and maintain your weight.
Consume less calories than your BMR to lose fat and create a calorie deficit.
How to find your BMR:
BMR calculators give you a rough starting point – bu this is only an estimate.
BMR calculator link:
https://www.calculator.net/bmr-calculator.html
The only way to find your REAL BMR is to experiment on yourself like a lab rat.
The perfect experiment for finding your maintenence calories is explained on page 43 of my Getting Lean ebook.
Here’s the link:
​ https://jaycartere.com/gettinglean
Next step:
Use your BMR to calculate your calorie deficit.
e.g
– Your BMR is 2000 calories
– You consume 2000 calories
– You burn 500 calories by walking
= calorie deficit of 500 calories
500 calorie deficit per day = 1lb fat loss per week.
Eat less or burn more calories to create a calorie deficit.
This is the easy way:
2. Put the fork down
1 choc bar – 300 cals
30 mins of walking on incline treadmill at a mild pace – 250 cals
Not eating 1 choc bar or 2 tbsp of oil (240 cals) is easier than 30 mins of cardio.
If you have limited time – eating less is smarter than spending hours doing cardio.
Abs are made in the kitchen.
Adding the next step stops you getting hungry:
3. Improve nutrition
Eating McDs all day while staying in a calorie deficit leads to losing fat.
But – eating processed foods makes you hungry and unhealthy.
Eat this instead:
– high protein foods (meat)
– low calorie, high volume foods (fruits & veg)
When in doubt – eat like cavemen (real unprocessed foods found in nature)
Then:
4. Move more
Walking 10k steps a day burns 500 cals.
Create most of your deficit from eating less.
Walk to burn a few extra calories while improving your health.
You CAN lose fat without cardio.
But – cardio makes your heart healthy & your mind strong.
None of this stuff works if you skip this:
5. Sleep
Lack of sleep:
– Increases cortisol (stores belly fat)
– Makes you hungrier (less leptin, more ghrelin)
– Reduces energy (hard to exercise with low energy)
Sleep is a performance enhancing drug
Improve your sleep by reading this newsletter:
In summary…
This is fat loss made simple without the lies & gimmicks:
1. Find your maintenance calories
2. Put the fork down
3. Improve nutrition
4. Move more
5. Sleep
Remember:
You need to understand and know your BMR (maintenence calories) to lose fat fast and effectively
The only way to find your REAL maintenence number is to experiment on yourself like a lab rat.
The perfect experiment for finding your maintenence calories is explained on page 43 of my Getting Lean ebook.
Here’s the link:
​ https://jaycartere.com/gettinglean ​
All the best,
Jay
