How to ACTUALLY Lose Fat & Tone Up (Full Science-Based Guide)

Описание: 👉 If you want to change your body composition without the all-or-nothing cycle, my Health Essentials Guide walks you through the exact habits that matter AND how to make them stick: https://www.hannahmalu.com/healthesse...

This is your evidence-based guide to getting and staying lean, aka losing fat and toning up, without the jojo:)

🥩 If you want to get the most protein out of your calories, check out my (free) Protein Density Cheat Sheet: https://hannahmalu.com/cheat-sheet-pr...

You can get an estimate (!) of your TDEE online, e.g. at https://www.calculator.net/calorie-ca...

Let's be friends:   / hnnhmalu  

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💪 HEALTH PRODUCTS I USE & RECOMMEND
▸ My smart ring: Ultrahuman Ring Air http://ultrahuman.com/hnnhml
▸ Vegan Protein Powder: Vetain http://bit.ly/4ogUasP (Europe only)
▸ All-in-one supplement: IM8 https://im8.go2cloud.org/SH7l
▸ Foldable Walking Pad: https://walkingpad.pxf.io/7a6aBd

🎵 MUSIC
I use music from Epidemic Sound: https://share.epidemicsound.com/bryzw2 (get your own FREE 30-day trial via this link)

00:00 Hi:)
00:40 How your metabolism works
02:38 Calorie math (CICO)
05:23 Lose fat AND tone muscles
06:07 Diet
10:35 Exercise
13:06 Lifestyle

Business inquiries: [email protected]

📄 SOURCES (excerpt)
Jagim AR, Fields J, Magee MK, Kerksick CM, Jones MT. Contributing Factors to Low Energy Availability in Female Athletes: A Narrative Review of Energy Availability, Training
Demands, Nutrition Barriers, Body Image, and Disordered Eating. *Nutrients*. 2022;14(5):986. Published 2022 Feb 25. doi:10.3390/nu14050986
Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. *J Obes Metab Syndr*. 2021;30(1):20-31. doi:10.7570/jomes20065
Koliaki C, Spinos T, Spinou Μ, Brinia ΜE, Mitsopoulou D, Katsilambros N. Defining the Optimal
Dietary Approach for Safe, Effective and Sustainable Weight Loss in
Overweight and Obese Adults. *Healthcare (Basel)*. 2018;6(3):73. Published 2018 Jun 28. doi:10.3390/healthcare6030073
Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. *Ann Intern Med*. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006
https://www.niddk.nih.gov/health-info...
Turicchi J, O'Driscoll R, Finlayson G, et al. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial. *Am J Clin Nutr*. 2020;111(3):536-544. doi:10.1093/ajcn/nqz331
Vij, V. A., & Joshi, A. S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. *Journal of clinical and diagnostic research : JCDR*, *7*(9), 1894–1896. https://doi.org/10.7860/JCDR/2013/586...

DISCLAIMER
Some of the links in this description box are affiliate links, which means I may get a small commission if you make a purchase via that link with NO extra cost to you.
The content I share on this channel is based on my own experience and knowledge. When I talk about health related topics, I'm not giving medical advice but do so for educational purposes. If you want to try out health related tips I share, please consult with a health professional in person before doing so.