How to ACTUALLY Lose Fat & Tone Up (Full Science-Based Guide)

👉 If you want to change your body composition without the all-or-nothing cycle, my Health Essentials Guide walks you through the exact habits that matter AND how to make them stick: https://www.hannahmalu.com/healthessentialsguide This is your evidence-based guide to getting and staying lean, aka losing fat and toning up, without the jojo:) 🥩 If you want to get the most protein out of your calories, check out my (free) Protein Density Cheat Sheet: https://hannahmalu.com/cheat-sheet-protein-density You can get an estimate (!) of your TDEE online, e.g. at https://www.calculator.net/calorie-calculator.html Let's be friends: https://instagram.com/hnnhmalu 🍿 WATCH NEXT ▸ The Truth About Pilates vs Weight Training: lean vs bulky? https://www.youtube.com/watch?v=zve5emG2M4c&list=PLOMnbB1Hi8Svqnly6jVNrk1sJ2zZxKOZq&index=4&t=339s&pp=iAQBsAgC ▸ What I Eat In A Day As A Lazy Nutritionist | 43g fiber + 115g high protein https://www.youtube.com/watch?v=bPxlrXQ6T2o&list=PLOMnbB1Hi8Sv696lfBS_a2GYJ1pSzxpFr&index=1&pp=iAQB0gcJCdoKAYcqIYzvsAgC ▸ How to create your PERFECT workout routine | full guide https://youtu.be/mU28wlfLRvo?si=gt5Zep0gSGK-8Chu 💪 HEALTH PRODUCTS I USE & RECOMMEND ▸ My smart ring: Ultrahuman Ring Air http://ultrahuman.com/hnnhml ▸ Vegan Protein Powder: https://go.shopmy.us/p-55412598 ▸ All-in-one supplement: https://im8.go2cloud.org/SH7l ▸ Foldable Walking Pad: https://walkingpad.pxf.io/7a6aBd 🎵 MUSIC I use music from Epidemic Sound: https://share.epidemicsound.com/bryzw2 (get your own FREE 30-day trial via this link) 00:00 Hi:) 00:40 How your metabolism works 02:38 Calorie math (CICO) 05:23 Lose fat AND tone muscles 06:07 Diet 10:35 Exercise 13:06 Lifestyle Business inquiries: hello@hannahmalu.com 📄 SOURCES (excerpt) Jagim AR, Fields J, Magee MK, Kerksick CM, Jones MT. Contributing Factors to Low Energy Availability in Female Athletes: A Narrative Review of Energy Availability, Training Demands, Nutrition Barriers, Body Image, and Disordered Eating. *Nutrients*. 2022;14(5):986. Published 2022 Feb 25. doi:10.3390/nu14050986 Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. *J Obes Metab Syndr*. 2021;30(1):20-31. doi:10.7570/jomes20065 Koliaki C, Spinos T, Spinou Μ, Brinia ΜE, Mitsopoulou D, Katsilambros N. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. *Healthcare (Basel)*. 2018;6(3):73. Published 2018 Jun 28. doi:10.3390/healthcare6030073 Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. *Ann Intern Med*. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006 https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health Turicchi J, O'Driscoll R, Finlayson G, et al. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial. *Am J Clin Nutr*. 2020;111(3):536-544. doi:10.1093/ajcn/nqz331 Vij, V. A., & Joshi, A. S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. *Journal of clinical and diagnostic research : JCDR*, *7*(9), 1894–1896. https://doi.org/10.7860/JCDR/2013/5862.3344 DISCLAIMER Some of the links in this description box are affiliate links, which means I may get a small commission if you make a purchase via that link with NO extra cost to you. The content I share on this channel is based on my own experience and knowledge. When I talk about health related topics, I'm not giving medical advice but do so for educational purposes. If you want to try out health related tips I share, please consult with a health professional in person before doing so.