Weight Loss

Fat loss at its core is thermodynamics: you must be in a caloric deficit (consume fewer calories than you expend). This is not controversial. But the *quality* of your diet affects how easy or sustainable that deficit is.

TDEE (Total Daily Energy Expenditure) components:

NEAT is often the most underappreciated lever. Active individuals spontaneously burn 1,000+ more calories/day than sedentary ones even without formal exercise.

When in a caloric deficit, protein intake determines whether you lose fat + muscle or fat alone.

Why protein is critical for fat loss:

Target: 0.7–1g per lb of body weight (or ~1.6–2.2g per kg)

Prioritize whole food sources: chicken breast, eggs, Greek yogurt, cottage cheese, fish, lean beef.

Not all fat is equal. Visceral fat — the fat packed around your organs (liver, intestines, heart) — is metabolically active and inflammatory.

What visceral fat does:

Most effective ways to reduce visceral fat:

Crash diets fail because they create large deficits that tank metabolism (adaptive thermogenesis) and cause muscle loss — the worst combination.

The sustainable approach:

Mindset: You're not dieting. You're building a lifestyle that naturally results in a lean body composition.