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A one-size-fits-all diet plan doesn’t exist. That’s why, in this video, I’m going through – in just 4 easy steps – how you can build a custom diet meal plan made specifically for your body and your taste buds. We’ll first quickly figure out your calorie and protein goals and how many meals you should have for your fat loss diet, then we’ll fill in these meals for weight loss with specific foods. By the end of this video, you’ll have a system you can use to build countless different meal plans for your weight loss diet that you can actually stick to. I remember stumbling across a diet meal plan on an online fitness forum back in the day. It involved eating the same 4 bland, boring, lifeless meals every day for weeks on end to lose fat. Guess what? All the work and suffering didn’t even get me any results! Which came down to 2 reasons. The first is that many “health” foods we’re told to eat are very calorie dense. That means they can easily take you out of a calorie deficit. The second issue is that if a calorie deficit is achieved with a strict meal plan, then it will work in the short term but not necessarily in the long term. That’s why the meal plan we’ll go through today will be personalized to your body, your taste buds, and set up in a flexible way for both short term and long term success. The first step is the most important step if we want the diet plan to actually work. There’s no point adding any foods into our plan if we don’t yet know how many calories you can eat to lose fat. Now, most calorie calculators out there are a shot in the dark. They don’t consider how much muscle you have, how much you move every day, whether you lift weights or not, your age, your gender, and your height all affect how many calories you burn every day. The method we’ll use involves just a few simple steps that will take all of these factors into account and will be the easiest way for you to accurately determine the calorie target for your meal plan. To save you from the boring math, we’ve automated these calculations for you into the meal plan builder we created for you to download. Within just a few minutes of using it you’ll have your goal calories calculated for you. After calories, the next most important component of your fat loss diet meal plan is how much protein it contains. Whether you shoot for the lower end or higher end of this range however will depend on your body fat. Those with more body fat will require less protein. In the meal plan builder you can download, we’ve automated this calculation for you. Most of you will end up with a goal of 1 gram per pound of your bodyweight, for example a goal of 180 grams of protein if you weighed 180 lbs. The number of meals you eat per day for weight loss will determine how many calories and how much protein will be contained in each meal. That being said, protein frequency does seem to be important to minimize the risk of muscle loss as you lose fat. There’s an ideal range you’ll want to stick within. This seems to be between roughly 3 and 6 high protein meals per day, each separated by a few hours. This is where personal preference is key. Whatever you pick should best suit your schedule and keep you full and energized throughout the day. Once you’ve picked the number of meals you’d like to eat, divide your protein intake up evenly across the number of meals. Now it’s time for the fun part, filling in your meal plan for your weight loss diet. We’re going to provide you with 3 lists of protein, carbs, and fats to use to fill your meal plan with how you wish. In the downloadable meal plan builder, we’ve also added vegetarian and vegan protein options to this list. The foods in these lists are the lowest calorie density options available, and will be highly effective at keeping you full. So, at each meal, select the foods from each category that you want to eat and adjust the portions so that by the end of the day you get close to your calorie and protein goal by at least within about 10%. Throw in a little bit of your inner chef to get a meal plan that’s designed specifically for your body and filled with enjoyable meals . Nutrition is hands down the most important part of getting lean. Within our Built With Science programs we remove the guesswork from your plan and show you exactly how to train and how to eat in order to burn off unwanted fat. To get started today, you can take our free analysis quiz to discover to discover which of our programs would be best for you and your goals below: https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=The+Perfect+Weight+Loss+Meal+Plan+To+Get+Lean+%284+Steps%29&utm_term=26%2F09%2F2021 Download the Custom Meal Plan Builder here: https://builtwithscience.com/mealplanner Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1

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▶ Watch Next: The 4 Labs Every Man Over 30 Needs https://youtu.be/jrwZo9SaDiA?si=B29PepHihhLrF_jj --- Losing weight as a busy man isn’t about doing more—it’s about doing the right things first thing in the morning. In this video, I break down the 5 simple morning habits that helped me burn fat, boost energy, and stay consistent without crash diets or 2-hour workouts. These habits are especially powerful for men over 30 who need a smarter way to stay lean, focused, and in control of their health. And if your fat loss has stalled or energy still feels off, you need labs. Watch the next video to see the 4 tests I recommend for every man over 30. --- What You’ll Learn: The 5 morning habits that helped me lose fat Why your metabolism is slower in the morning—and how to wake it up The role of water, movement, and light in fat loss How to build a repeatable routine that fits your life When to check your hormones and energy levels through lab testing --- SEO Keywords: morning weight loss routine, how to lose fat fast men, fat-burning morning habits, men’s morning routine for weight loss, lose belly fat over 30, hormone tests for men, labs for weight loss, men’s health fat loss tips --- DISCLAIMER: This video is purely educational and does not constitute medical advice. The content of this video is my personal opinion and not that of my employer(s). Use of this information is at your own risk. Chris Caldwell, MSN-FNP will not assume any liability for any direct or indirect losses or damages that may result from the use of the information contained in this video including but not limited to economic loss, injury, illness, or death.

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🔹 About This Episode Are you confused about all the conflicting information on the new weight loss drugs? In this episode, Dr. Gus Vickery dives into the effective use of GLP-1 agonist medications like semaglutide and tirzepatide. Learn how to determine if these are right for you, integrate these medications into your journey, emphasizing mindset shifts and the importance of nutrient sufficiency over mere calorie restriction. Dr. Vickery, founder of Authentic Health, shares strategies to avoid muscle loss and weight regain, including resistance training and adequate protein intake. Discover how to balance your microbiome, improve insulin sensitivity, and use peptides for better metabolic health. 🔹 What you will learn: → Effective strategies for using GLP-1 medications like semaglutide and tirzepatide for sustainable weight loss. → The importance of nutrient sufficiency and resistance training in preventing muscle loss and weight regain. → How to address potential side effects and optimize metabolic health with a holistic approach. 🔹 What we discuss: 04:00 Understanding the Power of Peptides 07:45 The Underlying Benefits of Peptides 12:59 Addressing Concerns about Side Effects 29:06 The Right Way to Use Peptides 30:06 Hormone Therapy and Peptides 34:12 Nutrient Sufficiency and Protein 41:17 The Impact of Fasting and Gut Health 45:33 Addressing Microbiome Balance 58:56 The Pace of Fat Loss and Patience 59:42 Pushing Through Plateaus and Delicate Nervous System 01:07:13 Managing Hormetic Stress and Resting the Nervous System 01:09:00 Choosing Carbs or Fats and Individualization -------------------------------------- 🔹 Find more from Dr. Gus Vickery: • Website: https://drgusvickery.com/ • Authentic Health Book: https://drgusvickery.com/book/ • Instagram: @drgusvickerymd • Youtube: The Family Doctor -------------------------------------- 🔹 Thank You To Our Sponsors For Making This Episode Possible: • Quicksilver: Visit quicksilverscientific.com/nat and use code Nat for 10% off your first purchase of PushCatch® Liver Detox. • Neurohacker Collective: Visit neurohacker.com/nathalie and use code NATHALIE • Inside Tracker: Use NIDDAM to save 10% at https://www.insidetracker.com 🔹 Find more from Nathalie: • YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ • Join Nat’s Membership Community: https://www.natniddam.com/bsp-community • Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0 • Instagram: https://www.instagram.com/nathalieniddam/ • Website: NatNiddam.com • Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance #LongevityPodcast #weightloss #GLP1Medications #healthtips #DrGusVickery #sustainablehealth #semaglutide #tirzepatide #peptides #metabolichealth #NutrientSufficiency

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A great segment from Abraham-Hicks about losing weight and feeling worthy. Read my e-book, Becoming Thin & The Law of Attraction and get on my mailing list at http://www.iam-iam-iam.com/ Watch my youtube video Becoming Thin: My 170 Pound weight loss http://www.youtube.com/watch?v=OA4V28Rkb7g

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In this video, I'm revealing 8 strategies that have helped hundreds of my clients lose weight fast. 👉 Want a free recipe e-book, protein guide & more? If so, click here https://marialuceydietitian.ck.page/d817c4c81d V I D E O S T O W A T C H N E X T : How to trick your brain into stopping food cravings https://www.youtube.com/watch?v=H_QgZBeIbuA&list=PLCqSKYPxekzUJSSEIQC0fML5zOA978dXj&index=21&t=7s So you want to lose weight, this is what I would do.. https://www.youtube.com/watch?v=ZNHq84WcmRo&list=PLCqSKYPxekzUJSSEIQC0fML5zOA978dXj&index=12&t=54s -------------------------------------------- ☕️ SUPPORT If this video helped you in some way and you would like to buy me a coffee visit here ➡️ https://ko-fi.com/marialuceydietitian ➡️ Want to book an appointment with a dietitian? If so, click here: https://marialuceydietitian.ck.page/ecd6e6dfa0 🆓 Download my Protein Guide & Cheat Sheet... For FREE: https://marialuceydietitian.ck.page/560d35b0ee -------------------------------------------- "Happiness is letting go of what you think your life should look like." -------------------------------------------- Inquiries: [email protected] -------------------------------------------- 🛍️ Shop My Amazon Favourites: https://www.amazon.com/shop/marialuceyrd_dietitian?ref=ac_inf_tb_vh KEEP IN TOUCH: 🌍 My website - https://www.marialuceydietitian.com/ 📸 Instagram - https://www.instagram.com/marialuceyrd_dietitian/ 🔵 Facebook - @marialuceyrd 📧 Email [email protected] DISCLAIMERS & DISCLOSURES 🤍 This content is for educational and entertainment purposes only. Always speak to a healthcare provider about your unique health needs. Please use this video (as with all of my videos) as educational, not as unique recommendations. This description contains affiliate links. ⏰TIMESTAMPS: 00:00 Introduction 00:31 Weight loss tip number 1 01:10 Weight loss tip number 2 02:16 Weight loss tip number 3 03:38 Weight loss tip number 4 05:59 Weight loss tip number 5 06:44 Weight loss tip number 6 08:19 Weight loss tip number 7 09:37 Weight loss tip number 8 Tags: #weightloss #bingeeating #dietitian #nutritionist #healthyeating #highproteinrecipes #dietician #losingweight #healthyrecipes #highprotein #weightlosstips #weightlossjourney

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