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You can lift for 6 hours, walk for 10, jog for 3, or bike for 4 — and still not lose fat. Because fat loss doesn’t start in the gym, it starts in the kitchen. Training helps, but your food choices make the real difference. . . . Stop grinding without results. Focus on what’s on your plate. Want a simple guide to fat-loss-friendly nutrition guides that actually work? Comment “METHOD” and I’ll send it over. . . . #FatLossTips #NutritionMatters #FoodOverCardio #SmartFitness #LoseFatSmart #WeightLossTruth #SustainableResults

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Whew... this live got real. I didn’t expect to cry, but the emotion hit me hard and for good reason. Pfizer just pulled their weight loss pill because of liver issues, and it got me thinking about how far we’re still willing to go in 2025 to lose weight. From detox teas to GLP-1s to people literally wiring their mouths shut... y’all, we’ve been doing the most for years. And the worst part? It’s not just about wanting to be “healthy” it’s about trying to fit a certain image. 🔴 In this live, I unpack: ▪️Pfizer’s latest pill and why it was pulled ▪️The "unhinged weight loss" post that went viral on my page ▪️How societal pressure is still pushing us into extremes ▪️The connection between stubborn belly fat and gut health ▪️What happened to two of my family members in just 3 weeks ...and why I can’t stay silent anymore This is bigger than summer bodies and flat stomachs. This is about our actual lives. It's time we stop chasing skinny and start chasing real health. ✨ ANNOUNCEMENT: This Live — along with my most recent trip back to the States — inspired me to launch: THE FINAL RESET If your energy is off, your rhythm is gone, or your body just feels out of sync... this 2-week reset is for you. 🗓️ Starts Monday, May 12th — Just $97 (payment plan options available) ✅ Anti-inflammatory meal plan + protocol ✅ Daily coaching tools + checklists ✅ Hormone + gut health support ✅ Private group accountability ✅ Structured workouts or light movement ✅ Live kickoff Zoom + my direct guidance 👉🏾 Sign up here: https://stan.store/cookiemiller/p/the-final-reset This is the final time I’m offering it with full access at this rate — limited spots available. 💬 Let me know in the comments: What’s the wildest thing you ever did to lose weight? (Safe space — no judgment.) 📲 Stay connected: IG: @CookieMiller TikTok: @CookieMiller Website: https://www.cookiemiller.com 📌 Want to go deeper with me? Work with me 1:1 or book a session: ➡️ https://cookiemiller.com/workwithcookie Book me to speak: ➡️ https://cookiemiller.com/speaking Learn more: ➡️ https://cookiemiller.com ⚠️ Disclaimer: This video is for educational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare provider. 00:00 Intro: Why I Had to Go Live Today 00:35 Pfizer Pulls New Weight Loss Pill (Liver Damage Risk) 01:50 The “Unhinged Weight Loss” Post & Wildest Comment 03:50 What’s Really Driving These Extreme Measures 05:56 Why Health ≠ Abs or a Flat Stomach 08:07 The Truth About Show Prep & Comparison 08:56 Stop Trying to Lose 50 lbs by Summer 10:47 That Last 5lbs Might Be a Gut Issue 14:14 Why I’m Done Watching Loved Ones Die Young 22:33 Our Culture Isn’t the Problem — Convenience Is 24:12 A Message to Anyone Struggling Right Now 25:52 Final Thoughts + How to Work with Me

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https://www.fdmxfitness.com/ Shred Fat & Build Muscle: Your Ultimate Guide to Protein, Carbs, and Fats 💪 Ready to take your fitness and nutrition to the next level? In this video, we’re diving into the exact strategies you need to dial in your diet for fat loss and muscle gain. Whether you’re on a cut or looking to build, this breakdown will show you how to master your macros and stay consistent—even on busy days. 🍳🥩 Here’s What You’ll Learn: ✅ Protein is King: Why hitting your protein target is non-negotiable for muscle growth and recovery. ✅ Fats That Work for You: The importance of healthy fats (think avocado, nuts, and fatty meats) and how they fit into your plan. ✅ The Truth About Carbs: Why carbs are non-essential, how to manage them, and when to use them to fuel performance. ✅ Meal Ideas for Success: From high-protein breakfasts to cheat meals with purpose, get tips to stay on track. ✅ Vegetables FTW: How leafy greens and fiber-rich veggies play a critical role in gut health and recovery. Why This Matters: 🔹 Get Lean, Stay Strong: Learn how to build a nutrition plan that supports your goals without unnecessary extras. 🔹 Eat Smart, Train Smart: Discover what to eat on rest days or when you’re too sore to train. 🔹 Fuel Your Body Right: Whether it’s protein-packed pancakes or a nutrient-dense smoothie, every meal counts. Example Meal Plan: 🍳 Morning: Hamburger patties with avocado & slivered almonds. 🍏 Midday: Honeycrisp apple & coffee with more protein-packed snacks. 🥩 Dinner: Costco steak, spinach sautéed in avocado oil, and a smoothie loaded with spinach, berries, and protein powder. Pro Tip: When it comes to cheat meals, make them work for you. French toast, pancakes, and eggs can still fit into a high-protein lifestyle! 👉 Don’t let your hard work in the gym go to waste—your diet is the game-changer. Hit play and let’s crush this journey together! #BuildMuscle #BurnFat #NutritionTips #HighProteinDiet #MacrosExplained #FDXMfitness #HealthyFats #FitnessGoals

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😃 SUBSCRIBE ►http://bit.ly/BrandSubscribe The Ketogenic Diet can be a life-changing protocol for people. However, many clients I work with have struggled doing a ketogenic diet. This is because diet alone can't fix all of your problems. There are many functional health problems "under the hood" which can create issues and cause you to gain weight or stay the same weight when doing keto. So many promote this as a "weight loss diet" but that can only happen if these key pieces of your gut health and digestive system are working properly. Book a FREE INTRO CALL with Evan: http://evanbrand.com/free filmed this video on this: http://amzn.to/2bbwktd with this microphone: http://amzn.to/2b9ea1o Other Small Camera: http://amzn.to/2bbc8Ln Bendy Tripod: http://amzn.to/2b9e9L7 Lav Mic: http://amzn.to/2bY5Y48 Laptop: http://amzn.to/2bOaP6x Drone: http://amzn.to/2bbwJvQ follow me; on facebook: https://facebook.com/mrevanbrand on twitter: https://twitter.com/mrevanbrand instagram: https://instagram.com/mrevanbrand Evan Brand, BCHN, CFMP, NTP, CPT bio: Evan Brand is an Author, Podcast Host and a Louisville, Kentucky-based Board-Certified Holistic Nutritionist, Certified Functional Medicine Practitioner, Nutritional Therapist, and Personal Trainer. He is passionate about healing the chronic fatigue, obesity, and depression epidemics after solving his own IBS and depression issues. He uses at-home lab testing and customized supplement programs to find and fix the root cause of a wide range of health symptoms. His Not Just Paleo Podcast has over 6 million downloads and counting. He is the author of Stress Solutions, REM Rehab and The Everything Guide to Nootropics. He offers free 15-minute functional medicine phone consultations at his site EvanBrand.com MY GEAR: Big Camera: http://amzn.to/2bbwktd Big Microphone: http://amzn.to/2b9ea1o Small Camera: http://amzn.to/2bbc8Ln Bendy Tripod: http://amzn.to/2b9e9L7 Lav Mic: http://amzn.to/2bY5Y48 Laptop: http://amzn.to/2bOaP6x Drone: http://amzn.to/2bbwJvQ Disclaimer: This video is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this video or site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider. Not Just Paleo LLC and Evan Brand are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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Are you working out every day but still not seeing fat loss? The problem might not be your workouts… it’s your lifestyle. Let’s talk about TDEE – Total Daily Energy Expenditure, which is the total number of calories your body burns daily. TDEE includes: • BMR (Basal Metabolic Rate) – energy to keep you alive at rest • TEF (Thermic Effect of Food) – energy to digest food • EAT (Exercise Activity Thermogenesis) – calories burned during workouts • NEAT (Non-Exercise Activity Thermogenesis) – the most ignored but powerful part NEAT is your daily activity outside workouts—walking, standing, climbing stairs, even fidgeting. If you sit all day and just hit the gym for 1 hour, you’re still inactive for 90% of your day. So if your fat loss is stuck, it’s time to improve your NEAT. Small actions like walking after meals, taking stairs, or just being less sedentary can boost your TDEE massively. This is the truth behind sustainable fat loss. — Subscribe for real, science-backed fitness content. Follow my transformation journey: #OperationCore Let’s build a stronger lifestyle together. - Murli Pavthawala #FatLoss #TDEEExplained #NEATMovement #CalorieBurn #WeightLossTips #FitnessScience #OperationCore #SustainableFatLoss #IndianFitnessCoach #DailyActivityMatters #projectphoenix

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Beim Abnehmen spielt die Kalorienbilanz eine entscheidende Rolle. Um Gewicht zu verlieren, muss man mehr Kalorien verbrennen, als man zu sich nimmt. Doch wie viele Kalorien sind eigentlich notwendig, um effektiv abzunehmen?

Die Bedeutung des Kaloriendefizits

Um Gewicht zu verlieren, muss man ein Kaloriendefizit erreichen. Das bedeutet, dass man weniger Kalorien zu sich nehmen sollte, als der Körper verbraucht. Wenn man regelmäßig mehr Kalorien verbrennt, als man isst, wird der Körper beginnen, Fettreserven anzuzapfen und somit Gewicht zu verlieren.

Es wird empfohlen, ein Kaloriendefizit von etwa 500 Kalorien pro Tag anzustreben, um in einer Woche etwa ein halbes Kilogramm Körperfett zu verlieren. Dieser Wert kann je nach Ausgangsgewicht und Aktivitätsniveau variieren.

Es ist wichtig, das Kaloriendefizit nicht zu drastisch zu gestalten, da der Körper sonst in den Hungermodus wechseln kann und den Stoffwechsel verlangsamt. Ein moderates Kaloriendefizit ist effektiver und nachhaltiger für langfristigen Gewichtsverlust.

Die Rolle des Stoffwechsels

Der Stoffwechsel spielt eine wichtige Rolle beim Abnehmen. Ein schneller Stoffwechsel verbrennt mehr Kalorien, auch im Ruhezustand. Es gibt verschiedene Faktoren, die den Stoffwechsel beeinflussen, wie zum Beispiel das Geschlecht, das Alter, die Muskelmasse und die genetische Veranlagung.

Um den Stoffwechsel zu unterstützen, ist es wichtig, sich ausgewogen zu ernähren und regelmäßig Sport zu treiben. Krafttraining kann dabei helfen, Muskelmasse aufzubauen und somit den Grundumsatz zu erhöhen. Auch ausreichend Schlaf und Stressmanagement können den Stoffwechsel positiv beeinflussen.

Es ist wichtig zu beachten, dass der Stoffwechsel im Laufe der Zeit langsamer werden kann, besonders wenn man älter wird. Deshalb ist es wichtig, den Lebensstil anzupassen und regelmäßig zu überprüfen, ob man genug Kalorien verbrennt, um das Gewicht zu halten oder zu verlieren.

Die Bedeutung von Makronährstoffen

Neben der Kalorienmenge spielen auch die Makronährstoffe eine wichtige Rolle beim Abnehmen. Proteine, Kohlenhydrate und Fette haben unterschiedliche Auswirkungen auf den Körper und den Gewichtsverlust.

Proteine sind wichtig für den Muskelaufbau und sorgen für ein langanhaltendes Sättigungsgefühl. Kohlenhydrate liefern Energie, sollten aber in Maßen konsumiert werden, besonders wenn man abnehmen möchte. Fette sind ebenfalls wichtig für den Körper, sollten aber in Form von gesunden ungesättigten Fetten konsumiert werden.

Es wird empfohlen, die Makronährstoffe ausgewogen zu konsumieren und sich an einem kalorienarmen, aber nährstoffreichen Ernährungsplan zu orientieren, um optimal abzunehmen. Eine ausgewogene Ernährung ist nachhaltiger und gesünder als einseitige Diäten oder Crash-Kuren.

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Um effektiv abzunehmen, ist es wichtig, nicht nur die Kalorienmenge im Auge zu behalten, sondern auch auf die Qualität der Lebensmittel zu achten. Frisches Obst und Gemüse, Vollkornprodukte, mageres Fleisch und gesunde Fette sollten Teil der täglichen Ernährung sein.

Es ist wichtig, sich regelmäßig zu bewegen und Sport in den Alltag zu integrieren. Cardio-Training, Krafttraining und Flexibilitätsübungen können dabei helfen, den Stoffwechsel anzukurbeln und die Fettverbrennung zu steigern.

Es ist wichtig, geduldig zu sein und sich realistische Ziele zu setzen. Schneller Gewichtsverlust ist meist nicht von Dauer und kann sogar gesundheitsschädlich sein. Langsames, aber kontinuierliches Abnehmen ist effektiver und gesünder auf lange Sicht.

Zusammenfassung

Um effektiv abzunehmen, ist es wichtig, ein Kaloriendefizit zu erreichen, den Stoffwechsel zu unterstützen, die Makronährstoffe ausgewogen zu konsumieren und einen gesunden Lebensstil zu pflegen. Mit Geduld, Disziplin und einem ausgewogenen Ernährungs- und Trainingsplan kann man langfristig Gewicht verlieren und das Wohlbefinden steigern.

Es ist wichtig, individuelle Bedürfnisse und Vorlieben zu berücksichtigen und sich nicht von Trends oder Modediäten beeinflussen zu lassen. Ein nachhaltiger Ansatz zum Abnehmen ist langfristig erfolgreicher und gesünder als kurzfristige Lösungen.

Wenn man unsicher ist, wie man am besten abnehmen soll, ist es empfehlenswert, professionelle Hilfe in Anspruch zu nehmen, wie zum Beispiel von Ernährungsberatern, Personal Trainern oder anderen Fachleuten im Gesundheitsbereich. Gemeinsam kann man einen maßgeschneiderten Plan erstellen, der individuellen Bedürfnissen und Zielen entspricht.

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