The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)

Рет қаралды 25,257

Күн бұрын

In this video Dr Milo Wolf shares the best way to lose fat, including all of the most up to date scientific research, to give you the recommendations and tips you need to get lean.
References:
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2. www.sciencedir...
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13. www.ahajournal...
14. academic.oup.c...
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"The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)"
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Пікірлер: 100

@ftVBK 5 ай бұрын

you should have put dr.pak and your photo for the before after picture in the thumbnail 😂

@Coachahmadreza 5 ай бұрын

See you in the court

@Henock95 5 ай бұрын

will this work in 2025?

@punxsutawneyphil3944 5 ай бұрын

No way. I lost 30 pounds in 2022. When I used the same diet in 2023 I gained 200 pounds. Every year is different, bro. 🤷‍♂️

@Rakusa1337 5 ай бұрын

nobody knows what will happen until then... better stock up on fiber foods now :D

@WolfCoaching 5 ай бұрын

Nah, sorry bro. Come back in 2025 for the latest physiology patch

@joshuaclewes1883 5 ай бұрын

I like this comment it gave me a good chuckle

@robertseavor4304 5 ай бұрын

😅😅😅😅😅

@awreckingball Ай бұрын

1. Diet is more critical than exercise for weight loss; a calorie deficit is essential. 2. Aim to lose 0.5-1% of body weight per week, adjusting for personal factors. 3. Calculate calorie deficit based on weight loss goals and maintenance calories. 4. Consume 1.6g of protein per kg of body weight daily to preserve muscle mass. 5. Prioritize high-fiber, low-energy-dense foods like fruits and vegetables. 6. Make diet-friendly foods accessible and unhealthy options harder to reach. 7. Consider consuming more calories earlier in the day. 8. Weigh yourself regularly to track progress and adjust calorie intake. 9. Creatine monohydrate can help maintain muscle mass during fat loss. 10. Strength training is essential; cardio and steps aid calorie expenditure. 11. Improve sleep quality to enhance fat loss and muscle retention.

@sfcablecar 5 ай бұрын

Incline walking has been a great option for cardio sessions.

@warrenhenning8064 5 ай бұрын

There's a reason so many bodybuilders do incline treadmill for their cardio.

@Rakusa1337 5 ай бұрын

What about the stairmaster? Only machine I can track my bpm. I try to stay under 150, or zone 2.

@hayesdelezene4590 5 ай бұрын

@@Rakusa1337Any modality that you like can work, though many large bodybuilders find the stairmaster to be locally fatiguing for the lower body. In regard to the bpm tracking, I think that can be good, but i think it could potentially be as effective to rely upon your subjective metrics to keep within zone 2. To keep yourself honest you can calibrate with your subjective metrics and then keep track the distance/velocity/power numbers that are tracked by the machine you use.

@wowandrss 5 ай бұрын

@@Rakusa1337 Yes, it's good. Obviously don't do it when you have bum knees.

@Rakusa1337 5 ай бұрын

@@wowandrss so what you're saying is that running/walking is better for the knees?

@mdkgr 5 ай бұрын

One thing that really helps me lose weight is keeping myself busy. When I am at work, I rarely have time to think about food. So stay productive...

@dila01 Ай бұрын

When calculating tdee what measure of activity level should you I insert? I‘m currently on a bro split working out 6 times per week. But the available input is confusing.

@georgepnf8596 9 сағат бұрын

Hi Milo!! Can I use whey protein to my diet? Than you

@sn0lder 5 ай бұрын

cutting tip nr 1: switch +50% of your carb sources to legumes

@erasmostamegna1372 5 ай бұрын

yeah this is the fastest strategy to completely fuck up your gastrointestinal system

@Just2Ddude 8 күн бұрын

Holy shit... Doing 50 reps is insane. I would fall asleep mid sett 😴

@jeannortier3270 12 күн бұрын

If you do not want to build muscle but want to use these principles in your diet and exercise, what amount of protein would prevent muscle loss with your diet and help you focus on losing fat? Thanks for a great channel!

@scumbagsolaire2602 Ай бұрын

If somebody is currently taking beta blockers and experiences a drop in BMR, are there any studies or information out there that addresses this directly?

@soumilsrivastava1635 Ай бұрын

Fasting works way better than calorie deficit in terms of hormonal stress and ease

@user-ii7xc1ry3x 5 ай бұрын

Can we get an in-depth video regarding sleep? Everything related to fat/muscle gain/loss and general health. It's always said how important it is, but it kinda gets put on the side in comparison to both exercise and nutrition.

@C0d0ps 5 ай бұрын

Sleeping doesn’t burn a lot of calories compared to when you’re awake. But sleeping bad usually leads to bad choices, more drinking, greasy food. - I generally need 9h sleep, if I get 7h sleep then I’m more likely to buy ice cream. - What do you do when you’re tired and weary?

@wowandrss 5 ай бұрын

@@C0d0ps Is the bad choices(food related) a case-by-case basis? Because I don't seem to eat any different on 7hrs vs 9hrs

@hn-ca24 3 ай бұрын

Read Why We Sleep by Dr Matthew walker, reowned sleep scientist

@user-ii7xc1ry3x 3 ай бұрын

@@hn-ca24 I will eventually, but I would rather have some in-depth take regarding muscle gain by a sports scientist. There's also a roughly 12-hour series btw Huberman and Walker (6 or so episodes) for those interested in a deep dive into everything sleep-related (which again lacks in the muscle and performance department)

@user-ii7xc1ry3x 3 ай бұрын

@@wowandrss It's for everyone, as far as "everyone" is concerned anyway. There are always exceptions. For instance, I have been on a 2h sleep schedule and my food choices were immaculate, but most people seem unable to do that (not just regarding food, lack of sleep affects your choices in general, as well as behaviour patterns)

@robinnillson94 5 ай бұрын

Great video as per usual 👍 Is there any additional benifit going above 1.6 g protein/ kg during a cut when it comes to muscle retention?

@falcn828 11 күн бұрын

love the subtle macrofactor plug

@jjp2759 5 ай бұрын

Dr Milo, should we include our energy expenditure while working out/performing cardio (activity level) in our baseline TDEE calculations? Specifically the activity level multiplier in the Mifflin St Jeor equation.

@faithnfitnessguykk9569 5 ай бұрын

Always good. Thanks for your work!

@WolfCoaching 5 ай бұрын

Thank you for supporting 👊

@kroppsomvandling Ай бұрын

Not true, just need to put down the fork.....

@jordanknapp7757 5 ай бұрын

Easiest way to cut to me was to get a working line dog who never lets me slip on the long walks

@Flupperz 5 ай бұрын

Curious to your thoughts on slightly going faster than a 1% of bodyweight loss a week if you're okay with some muscle loss? I've gotten some on a slower diet and at this point, I'd rather get in and get out and rebuild it all back pretty quickly afterwards. I've got the self control for the hard diet + cardio structure.

@Antonio_Serdar 5 ай бұрын

Do NOT sacrifice muscle for a quicker weight loss. It is not worth it my friend.

@paulcook7611 5 ай бұрын

Please use Calories , no one talks in kj's

@mdkgr 5 ай бұрын

In depth video on sleep would be a great idea.

@ube-plz 4 ай бұрын

In an earlier video related to mini-cutting(kzbin.info/www/bejne/hYTTfnxrnbCHpJIsi=MN2T7wFIpuCsoyHu) u mentioned in ur 2nd takeaway that a deficit more than .5% - .75% would risk muscle loss. Is the .5% - 1% range just an update?

@mostrandomnerd 3 ай бұрын

I literally just started walking 12-20k steps per day and lost ~10kg in 1.5 months while gaining strength. Tbf I had an operations a couple months before, lost muscle and gained fat. So muscle memory def. played a role. might be survivor bias but just my experience.

@moneymaker-ju1mq 5 ай бұрын

make a bvdeo on bfr training

@xntumrfo9ivrnwf 5 ай бұрын

Since I'm anal about collecting data, I had the most success recently by tracking all my calories, exercise duration, and BW for ~2 months before starting a cut. Based on that, I started my cut by adjusting my calories to achieve ~0.5% weight loss per week at first. In my case, I was surprised at how much higher my maintenance calories were compared to what a generic calculator spits out (I assume it's largely driven by the 5x per week ~1hr gym sessions). Going well so far, over the past 6-7 weeks I've been losing an average of around 0.7% BW per week.

@conayoll 5 ай бұрын

when you say lower body fat should lose the weight use the lower end of the weight % lost weekly, can you give a figure? otherwise it's just subjective - im at 16% and my mates think im really lean, but i dont think i am. so i' d prefer to lose 1% weekly, but i dont know if 16% is low enough to affect muscle loss

@keithianlocke 5 ай бұрын

The problem is "Health experts" have for decades convinced people that exercise is the answer to losing weight. Whereas, unless your doing hours upon hours of continued exertion (such as road racing cyclists) not many calories are burnt. A 10km 30mins stationary cycle only burns around 150 calories. Best practice is to slowly reduce calories until you find your bodies maintenance calories without any extra "cardio". Then you can either just add low intensity cardio exercise such as cycle or steps, or for faster loss reduce calories slightly as well. Personally I found my maintenance calories doing only weight training, and during periods trying to grow I add 100 calories per day. During periods of fat loss I either just add 10km 30mins stationary bike per day - for a 50 calorie deficit. Or I cut to maintenance calories and include the stationary bike. Its not the quickest fat loss "cut" strategy, but it does prevent dramatic muscle mass loss from cutting too hard.

@AllanStephens-uu9wn 5 ай бұрын

Great video Milo. Good to see an exercise scientist providing quality information, which is different to what was provided on Bro Chat #160 “Debating an Exercise Scientist, #2” at 1.10.45 … as long as you account for your macros, eating 6 protein bars per day can be an optimal strategy during a prep, i.e. to reduce fat while maintaining muscle, because protein bars are just “a bunch of real food sources mixed in a factory …” When challenged, he states that he as eaten protein bars 6 times a day “a bunch of times, several days on end”, see: @ 1.15.10. 🤣🤣🤪 Thanks for providing a balanced scientific analysis of the topic.

@Antonio_Serdar 5 ай бұрын

I was shredded once and absolutely despised it. Weighed like 210 lbs (6'5) and felt very weak and like I don't even lift when wearing clothes. Now I am back at 255 lbs feeling better than ever. Sure, I am around 18-20% bf, but with a lot more muscle and generally looking better. I have noticed women prefer the buff look too, at least those older than high school age.

@seanmaher9263 5 ай бұрын

My sleep is abysmal having three toddlers and a baby so I just cut very slowly. I cruised along at a pound a week for awhile so I tried two pounds and I was absolutely miserable for a week, I had to switch back.

@BobFosterMedia 5 ай бұрын

Creatine+carbs helped me a lot on my recent cuts. I tried low-carb and no creatine before and the weight came off but I looked terrible. After cutting with carbs and creatine back in, people thought I got bigger.

@RicardoCosta88 5 ай бұрын

So, what would happen if I train while eating at maintenance. I grow muscle, which means my tdee will increase. If i keep the same calories I'll be in a cut from there.

@sodgar6844 5 ай бұрын

The one thing I would add is: if you are sure of your deficit and it's more on a higher end and you're still losing weight very slowly or even maintaining your weight, don't cut any further unless you're sure you see no changes over time. Especially if you are a beginner, you can recomp very fast and the weight might not change or do it very slowly due to you building a lot of muscle. Obviously it only applies if you are really training hard and genetic variance still apply. There is a lot of evidence that cutting further then you need to can hurt you by burning your muscle instead of additional fat as you would love to when increasing your deficit, so taking it more slowly is generally a good idea.

@MangoTheRetriever 5 ай бұрын

Hey great video! But what about a duration of a cut is standard 12 weeks the limit? Can I go longer if I want to reach single digit body fat?

@littlewanderlust176 4 ай бұрын

Great content 👌

@noru_ego 5 ай бұрын

There's something about this dude's face and how he trims his mustache...

@marcusbeer877 5 ай бұрын

Can you do kilos age pounds ? It gets very confusing trying to convert everything 😢

@Loicvr 5 ай бұрын

This was actually super helpful

@michaellanham2273 5 ай бұрын

Great summary. Thanks!

@assafmatia9823 5 ай бұрын

how do you recommend adding cardio during bulk , and if this can help reducing fat gaining during a bulk.

@davidguillemette380 5 ай бұрын

I bought an I dee the desk cycle and stepper. Easy way to get movement in and be lazy at the same time lol

@PejoACMHSV 5 ай бұрын

I find that's it's much lower than I think.

@DavidHernandez-we3nd 2 ай бұрын

Hi @wolf coaching, first off thank you for all the content you put out! Second when it comes to people with a higher body fat percentage (and overall starting weight) should we still follow the 1.6g/kg approach? I’ve heard people like Jeff Nippard say that for people at a higher bodyweight they should have .7g/lb of their goal weight. Hope this makes sense, thanks!

@criticalthinker88gis13 2 ай бұрын

You can use normal weight for your height plus a little bit more like plus 10% since you likely have put on some muscle

@theiracible9993 Ай бұрын

1.6g/kg = .72g/lb

@parikoaladashvili4870 5 ай бұрын

The problem I have is that protein comes with calories. Obviously, I am trying to "buy" the cheapest protein calories vise. But in my case (200 gr of protein), it comes with lots of calories (protein shake with 1%fat milk - +-250 calories and just 30 g of protein/Tuna - 20 gram of protein + 150 calories). How would you manage it? Thank you

@vegardbell 5 ай бұрын

mix your protein shakes with water.

@wowandrss 5 ай бұрын

Protein IS calories. 1g protein=4kcal. If you make protein smoothies during a cut, it depends on the individual. If you have a crazy appetite then you're almost "wasting" calories because you could eat something more satiating. So either don't drink shakes on a cut or literally use water, if you can bear it. Obviously a can of tuna will feel like you ate more, compared to a shake.

@dimoire 5 ай бұрын

Offtopic question: what’s your height Milo?

@WolfCoaching 5 ай бұрын

6'2 aka lanklet gang

@gokukakarot1855 5 ай бұрын

For the algorithm

@crizeKOS 5 ай бұрын

Awesome video, ty alot Dr Milo

@inthezone99overall 3 ай бұрын

The math computation confused the shit out of me hahahaha, so I'm 72 kg 72 x 0.01 = 0.72

@inthezone99overall 3 ай бұрын

So 720 grams per week??

@inthezone99overall 3 ай бұрын

Can you also show computation for 0.5% not 1% losing weight

@Gnarturtle Ай бұрын

@@inthezone99overallto get 0.5% just divide your answer for 1% by 2. Or you could divide your weight by 200.

@inthezone99overall Ай бұрын

@@Gnarturtle Thanks bro, I was just overthinking that day 😆

@Burkhimself 5 ай бұрын

💪🏼

@Jake_RF 4 ай бұрын

The only thing I don't agree with here, is that online maintenance calorie calculators are absolutely terrible. They would have me off by 1k calories

@CaptainSweatpants90 Ай бұрын

Looking at your profile picture, I'm fairly certain you're not the target demographic of these things. Pretty sure they are mostly meant for out of shape people with barely any trained muscle mass. For those folks, they work a lot better.

@wertyuiopasd6281 5 ай бұрын

Thanks

@saintpauli470 5 ай бұрын

I found 2 small errors: 1) By doing fast estimation from pound of fat to kg of fat you overshoot by 10%. It should be 7000kcal for a kg of bodyfat. 2) The estimation of 1kcal per kg bodyweight per km is for running. Walking is “unfortunately” a more energy efficient form of movement. You spend only about half of the energy when walking the same distance. Also, thanks for the great content. Lengthened Partials have been a gamechanger for me. :)

@izaacbailey3981 5 ай бұрын

1 kg is 2.2lb, so he is correct with 7700 kcal

@paulkaehn6203 3 ай бұрын

These fitfluencer thumbnails are getting ridiculous. You may have quality content, I'll never know but the thumbnail tells me that you probably don't.