Getting Lean Was Hard... Until I Learned This (5 Diet Habits)

thanks for all you do Mario

Great info. I suffer from the first. Stuck at 15% bf for at long due to the night time snacking addiction.

Track your food. There are plenty of free apps to do so. Swap out higher fat content meats for leaner ones. instead or 85/15 ground beef use 97/3 or even 96/4. 99/1 turkey our chicken can be subbed as well. You can keep the same total amount of food you eat the same but cut out hundreds of calories just by swapping out higher fat meats and dairy for leaner ones.

Avoiding processed foods is both a simple and advanced technique

So, do you know Portuguese already? 😁

Mario: if you want to lose body fat, you don't want to go near a buffet.

Me who has a free buffet at work every working day: yeah... takes willpower to avoid all the fast carbs and super caloric stuff. But can be done.

Another great video, thank you for your amazing tips! I've been slowly cutting since August and it's been an interesting educational journey, and your videos fill in the gaps

It is subzero where I live. The sugary craving (that I mitigate with palm-jaggery and honey) is overwhelming, at times.
I intended to make my own sweets using whey protein but once I came to know of the price difference in India and the UK (from where I can get by requesting a friend to bring) my mind simply refuses to buy whey or casein at 4-6X the price.
So, I am back to adding not a lot but some honey in my healthful vermicelli or sago pudding with chia seeds in my healthful desserts that use dates and raisins for sweetness, with whey being the missing ingredient.
In spite of this and volume eating, the processed food cravings, as said, become overwhelming.
But, the only way is to maximise the discipline and very difficultly not eat those Oreos that I buy for the kids in my village.
I have watched half of this video and will finish it after clearing my head, some more!

You've been prescribed TRT by your doctor, because you had low T. But let's not tell this anyone, let's not hurt the business..

If i could stop drinking alcohol I'd be 10% all year, but I can't stop

What about if I've been anorexic for 29 years, eating very little? I've been weightlifting the past 6 months and gradually reverse dieting to build my metabolism again. I have gained some fat and some muscle, but I am afraid of gaining more weight. I only eat whole foods, I never eat anything processed and I'm increasing my water intake. Can I just gain muscle now? Do these things apply to me, someone who has been anorexic for 29 years?

Volume Eating is King! And the 90:10 ratio is ideal if I want to be lean or gain muscles. I apply most of those habits daily.

Make a video that is a summary of all of your knowledge on the subject. A real elucidation of the game. Make it as simple and factual as possible.

Since way before i enter the gym2 years ago i followed your channel bro, your advices are the best and your psysique is such an inmense inspiration to me for years.

Thank you Mario
God Bless
💜👊🏿😎

The Bliss Point equals cool band name

im 23,4% from 31% in 2024


high protein /high satiety foods

it just take time,dont try to make it go faster

Increase protein decrease carbs keep fat the same. Easy

Do not eat nuts while cutting lol

Salt on full fat coffee. Greek yogurt for desert. Chicken with over diluted soup broth for filler....prolly eggs somewhere

Its essentially full proof
Cheap
Easy
Every flavor pallet (besides sour candy?)
Low calorie
And..massively filling physically
Along with a density of satiety and the coffee

Maybe an apple or one PIECE of high cocoa dark chocolate

Your cravings WILL go away lol.

Also not fasting a lot. Keeping the metabolism up on the small calories.

Im not shredded yet but its going very well (besides rn on Christmas eve 😂)

A burek i sarma? Ajmeee....

i just like eating dates and peanut butter way too much :P

Thanks for all the content, wish you the best for 2025!

I appreciate you for making it simple and effective. Happy holidays.

Number five was the most important for me after having eating problems for years. Great video!

Algomario

Your videos got into my algorithm by coincidence 1 year ago and it started a great change in my life. Thanks for the informative videos.

That first one explains why I kept eating over Christmas even though I was feeling absolutely full and sick from all the food I already ate. Then I walked past some cake and had it without a second thought.

Whew I'm glad the holidays are nearly over. Gained 10 lbs back from the 50 lbs I lost. Time to get back to my 18:6 2MAD.

You touch on this in your video but I wanted to say that for me, a sugar junkie, one thing that has REALLY helped with my weight loss is I do allow myself once a day to have a heaping TBLS of all-natural peanut butter (Trader Joe's crunchy brand....pretty darn healthy for peanut butter) followed by a square inch of 92% cacao dark chocolate. Pretty healthy alternative to eating a huge bowl of ice cream or anything else like that.

LOVE your videos. I needed this to get back on track.