If you want to lose weight in 2025 then here are four simple steps that you will want to use to drop body fat and get in shape fast. This video will show you the exact amounts of protein, water and carbs that you will want to eat if you are interested in losing weight in the new year.
It starts with recognizing where you struggle with eating right now. 99 out of 100 people tend to have difficulties with carbohydrates, either in eating too many of them or not knowing how to stop eating them once they start. That said, carbohydrates are a critical part of a well rounded nutrition plan. This is especially true for athletes who rely on carbs to fuel their bodies and performance. So I’m not saying that you should avoid them all together as that would be a big mistake.
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Instead, you need to know how to create an eating plan that includes carbs but gives you strategies for overcoming the two most common pitfalls of carbs in the diet plan. These are overeating and grazing.
To combat the desire to constantly grab small amounts of food throughout the day you will find that adopting an intermittent fasting approach will be a great way to start learning the habits needed to decrease your grazing. Now you won’t have to do this forever, unless you decide that this lifestyle works for you long term.
Instead, start with a short term adoption of either an 8, 6 or 4 hour eating window. It is going to be best to start with the least restrictive window which would be 8 hours. It is within this 8 hour window that you will allow yourself to eat. For the remaining 16 hours of the day you will not. It is important to note that the most success with this strategy is going to come by offsetting this window with the hours that are most troublesome for you right now in terms of grazing.
As you start to see success with this intermittent fasting approach you can increase the restricted eating window to 6 hours.
Now, if your problem is that you are having trouble with portion sizes and overeating then the best approach for you to adopt as a strategy for getting on track is the plate division method. Imagine the plate that you are staring down at as a clock. Make note of the times nine o’clock and nine twenty. This is going to create three separate portions on your plate. The second largest portion should be occupied by lean protein like chicken, fish or lean beef. The largest portion should be occupied by fibrous carbohydrates like broccoli, spinach, asparagus, squash or other green leafy vegetables. The smallest portion, but still one quarter of your plate, should be reserved for your starchy carbs like pasta, rice, or beans.
The dedication to protein on your plate is going to not only help with satiety but most importantly, control the type of weight loss that you are experiencing in 2025. It is not enough to just lose weight fast. You want to be sure that the weight that is lost is coming from stored body fat and not from the lean muscle tissue that actively helps to keep your metabolism elevated and capable of burning more calories at rest.
On this note then it is important that you aim to get 1.0g to 1.2g of protein per pound of bodyweight per day. If you were a 160lb person this would mean that you would want a minimum of 160 grams of protein per day with upwards of 200 grams if able.
Protein helps to control the type of weight lost. Sure, the law of thermodynamics states that if calories in is less than calories out then you are going to lose weight, but from where is the question. You want to be sure that the loss is coming from body fat and not lean muscle tissue.
To this end you also want to be sure that you are staying hydrated. Aim for .5 ounces of water per pound of bodyweight on the absolute low end with up to .75 or even 1 ounce per pound of bodyweight on the high end.
The hydrated muscle is not only going to look and perform better but it is going to keep your mental acuity and focus up which will help you to maintain the commitment to doing the steps above correctly.
If you want to lose weight in 2025 and get in the best shape of your life, then you’ll want to visit athleanx.com via the link above and use the program selector to find the best diet / meal plan and workout program for you. Check out the page for a free resource of some of the carbs that you can enjoy in your meal plans right now.
For more videos on how to get lean and the best body fat percentages for men and women, remember to subscribe to our channel via the link above and turn on your notifications so you never miss a new video when it’s published.
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Such a BOSS!
Why is jeff promoting intermittent fasting ?
If I understand this right, it could be recommendable to only eat in an eight-hours window (and fast for 16 hours). Doesn't the body start to take protein from my muscles during that 16-hours starving time? Some say it is recommendable to take protein in the morning. Others say I should eat protein in the evening. Or is this no issue as long as I take the protein in that 8-hours time window?
Extremely helpful. I want to hit the like button but YouTube on my phone won't let me.
Pandemic broke out. Closing all gyms for nearly two years on the Pacific West. I had previously spent every year before this is the gym. But the weight I gained. Hitting the scales at 244 lbs. I got back into the gym. Curb one problem. The water intake and step away from sweetened tea and I will have this. I now weigh 228. And should be down to 200 where my goal is set maybe by the end of the year.
Hi Jeff, please a video on Thoracic Outlet Syndrome please
I was in the same situation a few months ago. Tried a bunch of different options and wasted way too much time. What finally worked for me was a method I found here: — it breaks everything down step by step and it actually delivers. Highly recommend giving it a shot before spending money on stuff that doesn't work.
This is exactly what I was looking for! I've been researching "4 Step Body Fat Solution (GET LEAN IN 2025!)" and honestly, the best thing I found was this: — it literally changed my results within the first week.
Has anyone else tried ? I keep seeing people get results with it and I'm curious if it actually lives up to the hype. Thinking about giving it a go this week.
How can I get more protein in I get full fast eating protein. What can I use?
Omg this channel is absolutely helping achieve my goals and it makes me feel better about working out and I absolutely love the way you explain things I actually understand, so thank you 👍🏻👍🏻👍🏻
"Grazer",, can that be fixed for someone who loves to smoke weed? (* Asking for someone else,,)
Step 1: Get 2 Markers.
Why does I got a '4000 Calorie All American Breakfast' short suggestion on this video's side?
A guy who eats nothing but beef jerky, crackers, etc. compared to a guy who eats nothing but cucumbers and fruit… that first guy needs to drink a lot more water. That’s why I always say yes drink you water, but EAT your water too.
1gm of protein per kg instead of Lb sound right.
The only thing here that I'm missing is 100 ounces of water. I bet I'm drinking 30. OK I'm gonna go for it
What I find hard to understand is how do you get that much protein in a 8 hour window, especially that there’s only so much you can absorb per meal.
He has carbs and protein, but where do the fats go on the plate?
"Are you an overeater or a grazer?" "Yes"