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Description: Fitness and nutrition is often confusing, uncertain, and hotly debated. But it doesn't have to be... The "Secret" to weight loss (or weight gain) comes down to one key equation. Calories In - VS - Calories Out... That's it! When you take in more energy (i.e. calories) than you burn, you'll gain weight. When you take in less energy than you burn, you'll lose weight. When you take in the same energy as you burn, you'll maintain weight. ==================== NOTE: If you'd like to try the Built Bars that I mentioned in this video, you can visit their website at: builtbar.me/2XJGoEG​ And make sure to use coupon code: LEEH10 when placing your order to save 10% off your order. I'd recommend starting with the mixed box with 18 different flavors so you can try them all. And then you can order the individual flavors that you like the best. The Built Bar is my secret to satisfying my sweet tooth cravings while keeping the calories in check. Only 130 calories per bar - high in protein, low in sugar, low in fat, and they taste delicious! ==================== It doesn't matter if you're following Keto, Intermittent Fasting, Weight Watchers, Jenny Craig, Nutrisystem, South Beach Diet, Mediterranean Diet, Vegan, Carnivore, DASH, Atkins, Paleo, IIFYM, Dukan, Raw Food, Cabbage Soup Diet, Coffee and Grapefruit Diet, or any other "diet" that's out there... You can not escape the law of thermodynamics. No more than you can escape the law of gravity. Even if never consumed another gram of carbohydrate for the rest of your life, but you consumed excess calories in the form of protein and fat - you'd still get fat! Even if you fasted for 23 hours per day, but then consumed a calorie surplus when you do eventually eat - you'd still get fat! Regardless of how you manipulate the variables - at the end of the day it all comes down to "energy in" vs "energy out". So if your goal is to lose body fat, which it probably is, considering that 2 out of 3 people in North America are overweight. Then you need to create a calorie deficit (i.e. eat less and / or exercise more) in order to allow your body to burn stored body fat for energy. Here are a few simple ways to do just that... #1 - Consume more fiber-rich fruits and vegetables. Fruits and vegetables are high in volume and low in calories. So they will fill up your belly and satisfy your hunger with less calories compared to eating more calorie dense foods. For example, you could probably sit down and eat a full bag of potato chips with no problem. But it's unlikely that you could sit down and eat a full bag of apples, chances are after 2 or 3 apples you would start to get tired of eating them and feel full. But with potato chips there's no satisfying your appetite, there's always room for one more! # 2 - Consume more lean protein. Protein is the raw material needed for building muscle mass, but it's also the most satiating nutrient. You'll feel fuller faster from eating protein than you will from eating any other macro-nutrient. For example, you could probably easily eat 5 chocolate chip cookies in a row and still not feel full. But it's unlikely that you could eat 5 chicken breasts in a row without feeling stuffed. **Killer Fat Loss Eating Tip** Always start your meals with vegetables and protein to fill your belly with high volume nutrient dense foods! # 3 - Increase your daily activity. A lot of guys think that you can only burn fat by doing hardcore workouts. But the truth is any extra activity you do increases your calorie expenditure. Even simple things like taking the stairs, parking farther from your destination, and/or using an activity tracker to nudge you to take more steps. Every little bit of exercise counts. Small things like going for a 10 minute walk on your lunch break. Or doing an extra 10 minutes of cardio at the end of your weight training workout will add up over time. Don't fall into the trap of thinking that you have to kill yourself in the gym, be huffing and puffing, with sweat dripping off your brow in order to burn fat. All forms of physical activity and movement burn calories - regardless if you break a sweat or not. The most important thing to focus on is simply making progress - NOT stressing over trying to be perfect. Instead of taking the ALL or NOTHING extreme approach and trying to be perfect - just focus on getting a little bit better than you were before. You Don't Have To Be Perfect... You Just Have To Be Good Enough... But Good Enough Consistently! ================ E-mail Lee at: leeh [at] leehayward.com Follow Me on Instagram instagram.com/leemhayward​ Download Lee's Bodybuilding App: leehayward.com/app​ Free Bodybuilding Program: leehayward.com/muscle-building​ Free Bodybuilding Diet: leehayward.com/diet​ Muscle After 40 Blueprint: muscleafter40blueprint.com​ Facebook: facebook.com/total.fitness.bodybuilding #fatloss #fatlossscience #fatlosssecrets