SHOW NOTES WEIGHT  LOSSIn order to lose weight we do need to be at a caloric deficitThis is calories in vs calories out, but the in and out are far more complicated than you thinkEnergy in: fat, alcohol, carbs, protein. Fibre not absorbed Energy out: BMR, non-exercise energy, activity factor, thermic effect of food (protein 30%, carbs 8-10%, fat 2-3%, fibre 30%) For fat loss, we need to access fat stores = lipolysis (very complex), gluconeogenesis or ketogenesisFor weight loss we need a negative energy balanceReduce energy in - (water, fibre)Increase BMR - enhance lean body mass, heat, cold, glycaemic index, green tea, oolong tea, capsaicin, sleep (insulin, ghrelin, leptin balance), coffee, MCT vs LCTIncrease thermic effect of food - increase protein, reduce fat = increased energy outputIncrease non-active energy expenditure and activity factor - increase energy output. HIIT has the added benefit of burning energy and enhancing LBM.Golden rulesAim for

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