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A one-size-fits-all diet plan doesn’t exist. That’s why, in this video, I’m going through – in just 4 easy steps – how you can build a custom diet meal plan made specifically for your body and your taste buds. We’ll first quickly figure out your calorie and protein goals and how many meals you should have for your fat loss diet, then we’ll fill in these meals for weight loss with specific foods. By the end of this video, you’ll have a system you can use to build countless different meal plans for your weight loss diet that you can actually stick to. I remember stumbling across a diet meal plan on an online fitness forum back in the day. It involved eating the same 4 bland, boring, lifeless meals every day for weeks on end to lose fat. Guess what? All the work and suffering didn’t even get me any results! Which came down to 2 reasons. The first is that many “health” foods we’re told to eat are very calorie dense. That means they can easily take you out of a calorie deficit. The second issue is that if a calorie deficit is achieved with a strict meal plan, then it will work in the short term but not necessarily in the long term. That’s why the meal plan we’ll go through today will be personalized to your body, your taste buds, and set up in a flexible way for both short term and long term success. The first step is the most important step if we want the diet plan to actually work. There’s no point adding any foods into our plan if we don’t yet know how many calories you can eat to lose fat. Now, most calorie calculators out there are a shot in the dark. They don’t consider how much muscle you have, how much you move every day, whether you lift weights or not, your age, your gender, and your height all affect how many calories you burn every day. The method we’ll use involves just a few simple steps that will take all of these factors into account and will be the easiest way for you to accurately determine the calorie target for your meal plan. To save you from the boring math, we’ve automated these calculations for you into the meal plan builder we created for you to download. Within just a few minutes of using it you’ll have your goal calories calculated for you. After calories, the next most important component of your fat loss diet meal plan is how much protein it contains. Whether you shoot for the lower end or higher end of this range however will depend on your body fat. Those with more body fat will require less protein. In the meal plan builder you can download, we’ve automated this calculation for you. Most of you will end up with a goal of 1 gram per pound of your bodyweight, for example a goal of 180 grams of protein if you weighed 180 lbs. The number of meals you eat per day for weight loss will determine how many calories and how much protein will be contained in each meal. That being said, protein frequency does seem to be important to minimize the risk of muscle loss as you lose fat. There’s an ideal range you’ll want to stick within. This seems to be between roughly 3 and 6 high protein meals per day, each separated by a few hours. This is where personal preference is key. Whatever you pick should best suit your schedule and keep you full and energized throughout the day. Once you’ve picked the number of meals you’d like to eat, divide your protein intake up evenly across the number of meals. Now it’s time for the fun part, filling in your meal plan for your weight loss diet. We’re going to provide you with 3 lists of protein, carbs, and fats to use to fill your meal plan with how you wish. In the downloadable meal plan builder, we’ve also added vegetarian and vegan protein options to this list. The foods in these lists are the lowest calorie density options available, and will be highly effective at keeping you full. So, at each meal, select the foods from each category that you want to eat and adjust the portions so that by the end of the day you get close to your calorie and protein goal by at least within about 10%. Throw in a little bit of your inner chef to get a meal plan that’s designed specifically for your body and filled with enjoyable meals . Nutrition is hands down the most important part of getting lean. Within our Built With Science programs we remove the guesswork from your plan and show you exactly how to train and how to eat in order to burn off unwanted fat. To get started today, you can take our free analysis quiz to discover to discover which of our programs would be best for you and your goals below: https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=The+Perfect+Weight+Loss+Meal+Plan+To+Get+Lean+%284+Steps%29&utm_term=26%2F09%2F2021 Download the Custom Meal Plan Builder here: https://builtwithscience.com/mealplanner Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1

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We've all heard the peanut gallery about Kelly Clarkson's weight loss transformation. What did she do? Should you consider doing the same thing? Let's talk about it! Questions or comments, please post below and I'll get back to you.

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Does Ozempic® cause muscle loss? Muscle loss isn’t listed as one of the potential side effects of Ozempic®. Concerns about the risk of muscle loss have more to do with the effects of significant, rapid weight loss. When you reduce your body weight, an estimated 20-40% of the total loss is lean mass. The remaining 60-80% is fat mass. Source: McCarthy D, et al. (2021). Weight loss strategies and the risk of skeletal muscle mass loss. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308821/ Ozempic® can lead to significant weight loss, raising concerns about the loss of lean mass, including muscle mass. There’s no known number on how much muscle loss Ozempic® causes. Not every study expresses concerns about Ozempic® and muscle loss, and it’s even possible to build muscle while on Ozempic®. Concerns about muscle loss while taking Ozempic® depend on many individual factors, including: Age Overall health Diet Exercise habits Recommendations to help prevent muscle loss include: -Eating enough protein -Getting enough regular physical activity, including both cardio and strength training If you’re taking Ozempic® and notice changes in your muscle mass, muscle strength, or muscle endurance, contact your healthcare provider. Visit forhers.com to learn more about weight loss treatments and connect with a provider to help determine what may be appropriate for you. Visit our blog to learn more: https://www.forhers.com/blog/ozempic-muscle-loss #Weightloss #Shorts #Health #Lifestyle Subscribe to Hers on YouTube: https://www.youtube.com/@forhers?sub_confirmation=1 Why Hers? ✨Affordable, personalized treatment plans ✨100% online process, including ongoing care and support ✨Free, discreet shipping to your door, if prescribed The information provided here is NOT MEDICAL ADVICE and is for informational purposes only. Please contact your provider if you have any further questions regarding your condition or treatment. Ozempic® (semaglutide) is not compounded. Ozempic® is FDA-approved for type 2 diabetes treatment, but may be prescribed off-label for weight loss at a healthcare provider's discretion. Not available everywhere. Weight Loss by Hers includes compounded products which are not approved or verified for safety, effectiveness, or quality by the FDA. Prescription products require a provider consultation to determine if they are medically appropriate and necessary for you. See website for full details, important safety information, and restrictions, including online provider requirements. Connect with Hers on social: Facebook: https://www.facebook.com/wearehers X: https://twitter.com/wearehers Instagram: https://www.instagram.com/hers/ TikTok: https://www.tiktok.com/@hers

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