HOW I LOST 130lbs — 10 Calorie Deficit Rules I’d Follow Again скачать в хорошем качестве

HOW I LOST 130lbs — 10 Calorie Deficit Rules I’d Follow Again

If I was 300 lbs again, this is how I’d actually approach a calorie deficit. 0:00 Intro 0:21 Zero-cal drinks that save calories 1:45 Hidden calories: oils & butter 2:35 Protein first thing in the morning 3:32 Lean protein + carbs that fuel training 6:17 Eating more while staying in a deficit 8:48 Fiber for fullness & digestion 10:47 Why daily activity beats more cardio 12:06 Low-calorie swaps that actually work 12:35 FREEBIE 14:43 Sleep: the fat-loss multiplier 16:42 Consistent action - motivation Not a new diet. Not something extreme. Not “eat less and hope for the best.” These are the 10 rules I’d follow again — the same stuff that helped me lose over 130 lbs and keep it off. This isn’t theory or what I read somewhere. It’s what worked when I had the most weight to lose and no room to mess it up. In this video I break down how to: Set a deficit you can stick to Avoid the stalls most people hit Lose fat without wrecking your training or energy Simple doesn’t mean easy, but it does mean it works. If you want help building a fat-loss plan that fits your life — not one you have to force yourself into: 👉 Book a free strategy call! https://calendly.com/louis-spanier-co...