The Science Behind Getting Lean: 3 Steps to Achieve Your Goals

Introduction

Trying to get lean can be a challenging endeavor. In fact, statistics show that more than 80% of people who attempt to get lean end up failing. However, there are three simple science-backed steps that can help you beat the odds and achieve your goal of getting leaner than ever before.

Step 1: Your Diet

Your diet plays a crucial role in driving your results when it comes to getting lean. It is essential to create a calorie deficit, which means consuming fewer calories than your body needs. To determine the right calorie deficit for your body, you can use a calorie calculator.

Fixing your food environment is also vital for success. By removing trigger foods and placing high-calorie snacks out of sight or in hard-to-reach places, you can set yourself up for success. Additionally, paying attention to your eating habits, such as avoiding meals in front of the TV, can help you stay on track with your diet.

When it comes to the actual foods you should include in your diet, protein is key. Consuming enough protein protects your muscles from being burned off for energy during the diet, allowing your body to burn more fat instead. Aim to consume around 0.8 grams of protein per pound of body weight per day.

In addition to protein, focus on incorporating highly filling and nutritious foods into your diet. Foods like potatoes, oats, whole grains, lean proteins, apples, and oranges rank well in terms of keeping you full after a meal. Incorporating plenty of vegetables into your diet is also important, as they fill you up with fewer calories.

Tracking your calories can also be beneficial to ensure you are on target. Even if it’s just for a week, tracking your calories can help you become more aware of your eating habits and make any necessary adjustments.

Step 2: Exercise

While your diet plays a significant role in getting lean, exercise is also crucial. A recent meta-analysis ranked a calorie deficit plus lifting weights as the most effective method for fat loss. Lifting weights helps your body preserve muscle and burn fat for energy. Aim to lift weights three to five times per week to ensure you’re losing fat and not muscle.

However, exercise doesn’t end at the gym. It’s important to stay active throughout the day. Many people tend to become lazier as they get leaner, reducing their daily steps. To avoid this, track your daily steps and aim for at least 7,000 steps per day consistently.

Step 3: Consistency Hacks

Consistency is key when it comes to achieving your goals. Here are three consistency hacks that can help you stay on track:

1. The Power of 60%: Instead of aiming for perfection, aim to hit your goals at least 60% of the time. Consistency is more important than perfection.
2. Diet Breaks: Take breaks from your diet occasionally to recharge both mentally and physically. Increase your calorie intake by around 500 calories during these breaks.
3. Patience with Belly Fat: Belly fat can be stubborn and takes longer to lose. Don’t get discouraged if you don’t see immediate results in your belly area. Stick to your plan and trust the process.

Conclusion

Getting lean is a challenging journey, but by following these three science-backed steps, you can increase your chances of success. Focus on your diet, incorporate exercise into your routine, and stay consistent. Remember that results take time, and it’s important to trust the process. By implementing these strategies, you can achieve your goal of getting leaner than ever before.