4 Step Body Fat Solution (GET LEAN IN 2025!)

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.

What’s up, guys? Jeff Cavalere, athletics. com. So, I promise you this is going to be the definitive video on how to get lean. Okay, I know how to do it.

I’ve done it my whole life. And I’m going to teach you today with just these two markers how to do it and make it work every single time because I have seen this work for every single person that’s ever tried it. And I keep it very, very simple. The first thing I need you to do is identify where you’re tripping up right now. Because again, 99 times out of 100, it has to do with an inability to structure your eating.

And two things happen. Either you are having too hard of a problem with controlling portion sizes. So, you’re more of an overeater or you don’t have good control over when you eat. You become more of a grazer, right? You’re kind of picking as you go throughout the day.

So, how do we address these two situations? Well, the first one, let’s talk about the grazer. The number one most effective method that I’ve seen people use to help them with grazing is to do this. Write down a few numbers on a piece of paper here. Four, six, and eight.

And on the other side, 20, 18, and 16. Okay. Now, you would decide how you want to restrict your eating to within a certain window, right? You’re gonna adopt an intermittent fasting lifestyle here just for a short period of time because this is going to help you to kind of get on track. And what you’re going to choose is either you’re going to eat for four hours in a day, six hours in a day, or eight hours in a day.

And if you’re just starting out, I would recommend that you start with the least restrictive time period. So this would be eight hours, which means again that for 16 hours of that day, you’re not going to be eating. And you’re going to really stick to this. You need to stick to these windows because this is going to control that issue of yours. Now, if you adopt this strategy here of let’s say starting with eight, you have to do two things.

The first thing you have to do is you cannot structure this overlapping the time period that you struggle with right now. So, let’s say you go to work every day and the problems you have with grazing or every time you walk by the kitchen at work from 9 to5 in an eight hour window, you’re grazing and picking on food. That you wouldn’t want to do. You’d want to disrupt your most troublesome part of the day at least by a half. So take half of those hours and lay it out.

So instead of 9 to 5 would be your workday, maybe from 1 to 5 is when you start that window. So from 9 to 1, you’re not allowed to eat. All right? We’re taking away some of that problematic time. The other way people like to do this is they just like to make sure that they start the planning of their window around a time of the day that where there’s maybe a non-negotiable meal.

So, if you like to have dinner with your family, you need to make sure that your 8 hour window includes that time for dinner. And then you back it up or push it forward, but you build the window around, let’s say, 6:00 dinner. Okay? So, you could go from, you know, 3:00 to 11:00 at night if that worked for you. And again, that would cut into some of that troublesome time that you might be having right now.

You’d start with this window here, and then you try to become a little bit more restrictive once you become more comfortable with that. So from there, after, let’s say, a week or so doing this, you can go more to a six-h hour window. Now, most people stop there, but in the warrior diet approach, people actually go as much as just a 4-hour restricted eating period. I’m not sure that’s really necessary for most people, but this will start to control that. Now, let’s say you’re somebody else.

You’re the person that tends to overeat at the meals that you have. And I’m going to tell you right now, 99 times out of 100, again, it’s a problem with carbohydrates because they are the most gratifying. They’re the most tasty and delicious. They’re also the most likely to be overeaten. It’s hard to control portion sizes of carbohydrates.

So, what I tell you to do is draw a circle. Okay, that is your plate. And all you have to do is identify, pretend this is a clock and identify two specific times on the clock. The first time is 9:00, right? That would be your nine.

That would be your 12. Okay? And then I want you to do 920. And what we’ve done by drawing 9:00 and 9:20 is we’ve partitioned the plate in a way that would make me happy and it’s going to make you happy too because this is how you’re going to see results. You will lose weight if you follow this approach.

We’re partitioning the plate into different compartments. This compartment over here is protein. Okay, that is almost the biggest portion of your plate. Not to be outdone by the second biggest portion of your plate by just a little bit. And this is your fibrous carbohydrates.

I’ll tell you about those in one second. Which leaves the smallest portion of the plate, right? One quarter of the plate for your starchy carbohydrates. Those are the ones that you’re likely already putting on the bottom of your entire plate, right? When you go to set up a plate, you put pasta all over the plate and then you put some protein on top.

Or you put rice all over the bottom of the plate and then you put some other protein on top. I want you to have a section of the plate that is confined to the starchy carbohydrates. Now, in terms of the depth of this plate, we’re talking about covering the plate. I also don’t want you to build this thing all the way out to the camera, right? I don’t want you to have this big mounted high uh plate that has huge portion sizes just building them out this way.

You don’t want that. You want to be able to look at your plate kind of like I am here and still have about these levels in terms of the the amount of food that you’re putting on them. Now, what does this do? Well, it controls the most troublesome problem that you’re having right now, which is our starchy carbohydrates. It also increases the amount of lower calorie dense foods because of the presence of the fibrous carbohydrates.

These are the ones that usually don’t have as much carbohydrates, but they have more fiber, which tends to be more filling. So, I essentially want you to have twice as many of these as there are these on the plate. The protein also helps in two different ways. Number one, it’s also satiating. It’s also filling.

And it’s also providing you with the necessary nutrients you’re going to need to build lean muscle, which we can get to in another video about the importance of making sure that you’re lifting weights, too. But when you’re just looking to lose weight, this is going to work. Now, when we have this plate partitioned this way, everything else is sort of automatic. You don’t even necessarily have to count calories because this is taking care of it visually. These foods tend to have around the same calories on a gram per gram basis.

These foods tend to have the same calories. Again, provided you’re not choosing like really fatty versions of the protein. Now, if we follow this guys, you’re going to have in the ability to control the main problem you’re having right now with those portion sizes. If you want to combine this with the restrictive eating around some time window, then you really have a powerful one-two punch that literally works every single time. Because when we’re talking about any type of and I hate to say the word diet, but manipulation of the way we eat, right, your nutrition, you’re really talking about some way of controlling calories.

Because ultimately, the