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If you want to actually get lean this year, the odds are stacked against you. More than 80% of people who try getting lean end up failing. But there are 3 simple, science-backed steps that have gotten me, and several others, leaner than they’ve ever been before. We'll cover a full fat loss meal plan, the best exercises for fat loss, how to lose stubborn belly fat, and more. Link to Calorie calculator: https://builtwithscience.com/calorie-calculator Fat loss meal plan: https://www.youtube.com/watch?v=LCyECbA3pUw Click below if you want a science-based, step-by-step plan that guides you every single week, just like we did with Jesse, Archie, and Tamara: https://quiz.builtwithscience.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Step 1 for how to get lean: your diet. First, you need to start forcing your body to burn fat for energy. This is done by creating a calorie deficit, where you're eating fewer calories than your body needs every day. You can do that by first fixing your food environment. Throw away your trigger foods and taking advantage of your laziness by placing your high-calorie snacks and treats in hard-to-reach places. This also applies to healthy snacks like nuts and granola.  Also, when you do eat, try to shut everything down and just be present.  Next, eat more protein. Eating enough protein “protects” your muscles from being burned off for energy during a diet. As for how much to eat, research typically shows the greatest benefit when protein is increased to about 0.8 g per lb of your body weight per day. In addition to protein, try to eat more of those highly filling, nutritious foods 80% of the time. Then 20% of the time, allow yourself to eat treats and more processed foods that, although won’t fill you up as much, will help you avoid an overly restrictive mindset. Finally, track your calories to ensure you’re indeed in a calorie deficit. Second step to getting lean: exercise. Combining diet with resistance training is more effective for fat loss than combining diet with just cardio. The reason lifting weights is great for fat loss is that it tells your body to prioritize burning more fat rather than muscle for energy. So, when it comes to how to get lean, you should use your diet to do the hard work of creating most of your calorie deficit, but also lift weights 3-5 times weekly to tell your body to keep your muscles and use fat for energy instead. But as great as lifting weights is, this doesn’t mean you hit the gym and sloth around the rest of the day. In fact, one of the reasons why people fail to get lean during a diet is because they subconsciously get lazier and reduce the number of steps they take as they get leaner and leaner. To avoid this, start tracking your daily steps. Try to build up to at least 7,000 steps per day and keep that consistent throughout your diet. So if you properly apply everything we went through so far, with the best exercises for fat loss (i.e., resistance training), for example, you should be able to lose about 1-2 lbs of fat per week. Repeat that for several weeks, and eventually, you’ll be at your goal body fat percentage. But we all know that’s much easier said than done. Step 3, staying consistent, is where most people fail. But there are 3 consistency hacks that I’ve found make people far more likely to stick it through and succeed. The first of my "how to get lean consistency hacks" is what I like to call the Power of 60%. Instead of aiming for perfection, just aim to hit your goals at least 60% of the time. Second, make use of diet breaks every 8-12 weeks of dieting. It’s a week or two where you increase your calorie intake to around 500 calories more than when you were dieting. While it’s not a free pass to eat whatever you want, it will give you more flexibility with your food choices and can help you recharge both mentally and physically before your next dieting phase on a fat loss meal plan. Finally, let's talk about how to lose belly fat. First off, don’t use your stubborn belly fat as a measure of progress. Usually, your body will start by losing fat around your chest, shoulders, arms, back, and even your face. Only once it’s lost enough fat from those areas will it make its way down to your upper stomach area and then finally your lower belly. Remember, you have a lot more fat to lose than you think. So until you get lean enough to notice your belly fat coming off, be proud of the fat loss progress you’ve made in your face, arms, chest, and shoulders. Don’t quit right before the going gets good!

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Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age, characterized by irregular periods, elevated levels of male hormones (androgens), and cysts on the ovaries. One of the most challenging symptoms of PCOS is weight gain and difficulty losing weight. Many women with PCOS struggle with obesity, which can exacerbate their symptoms and increase their risk of other health conditions such as type 2 diabetes, heart disease, and infertility.

Since PCOS is a complex condition with multiple factors at play, including insulin resistance, inflammation, and hormonal imbalances, finding effective treatments for weight loss can be challenging. Conventional treatments such as dietary changes, exercise, and medications have varying degrees of success for different individuals. Recently, there has been growing interest in the use of semaglutide, a medication originally approved for treating type 2 diabetes, for weight loss in women with PCOS.

Semaglutide is a glucagon-like peptide-1 (GLP-1) receptor agonist that works by mimicking the effects of incretin hormones, which help regulate blood sugar levels and appetite. Studies have shown that semaglutide can lead to significant weight loss in individuals with obesity or overweight, making it a promising option for women with PCOS who struggle with weight management. However, the effectiveness of semaglutide specifically for PCOS-related weight loss is still being researched.

In this article, we will explore the potential benefits of using semaglutide for weight loss in women with PCOS. We will discuss how semaglutide works, its potential side effects, and the current research on its effectiveness for PCOS-related weight loss. Additionally, we will address common questions and concerns about using semaglutide as a treatment for PCOS, helping women make informed decisions about their health and well-being.

The Mechanism of Action of Semaglutide

Semaglutide works by mimicking the effects of incretin hormones in the body, which help regulate blood sugar levels and reduce appetite. When semaglutide is injected, it activates GLP-1 receptors in the pancreas, leading to increased insulin secretion and decreased glucagon secretion. This helps lower blood sugar levels after meals and reduces insulin resistance, which can improve weight loss and metabolic health.

In addition to its effects on blood sugar levels, semaglutide also acts on the brain to reduce appetite and food intake. By binding to GLP-1 receptors in the hypothalamus, semaglutide signals to the brain that the body is full, leading to decreased hunger and cravings. This can help individuals with obesity or overweight eat less and lose weight over time.

Studies have shown that semaglutide can lead to significant weight loss in individuals with obesity or overweight, even in the absence of lifestyle changes such as diet and exercise. In clinical trials, participants who took semaglutide experienced greater weight loss compared to those who took a placebo, with some individuals losing up to 15-20% of their body weight over the course of the study.

Potential Side Effects of Semaglutide

While semaglutide can be effective for weight loss, it is important to be aware of the potential side effects associated with this medication. Common side effects of semaglutide include nausea, vomiting, diarrhea, and constipation, which may occur in the first few weeks of treatment but usually subside over time. These gastrointestinal side effects can be managed by starting with a low dose of semaglutide and gradually increasing it as tolerated.

In rare cases, semaglutide may cause more serious side effects such as pancreatitis, gallbladder disease, or kidney problems. It is important to monitor for signs of these complications, such as severe abdominal pain, jaundice, or changes in urinary function, and seek medical attention if any concerning symptoms occur. Additionally, individuals with a history of thyroid cancer or pancreatitis should use caution when taking semaglutide, as it may increase the risk of these conditions.

Before starting treatment with semaglutide, it is essential to discuss the potential risks and benefits with a healthcare provider and undergo regular monitoring to ensure safe and effective use of the medication. Healthcare providers can help determine the appropriate dose of semaglutide based on individual needs and goals, as well as provide guidance on managing side effects and monitoring for any potential complications.

Research on Semaglutide for PCOS Weight Loss

While semaglutide has shown promise for weight loss in individuals with obesity or overweight, there is limited research on its effectiveness specifically for women with PCOS. A small pilot study published in the Journal of Clinical Endocrinology & Metabolism in 2020 explored the use of semaglutide for weight loss in women with PCOS, showing promising results.

In the study, women with PCOS who took semaglutide experienced significant weight loss and improvements in metabolic health markers such as insulin sensitivity and cholesterol levels. They also reported reduced hunger and cravings, which helped them adhere to a calorie-restricted diet and achieve greater weight loss over time. These findings suggest that semaglutide may be a beneficial treatment option for women with PCOS who struggle with weight management.

However, more research is needed to fully understand the effects of semaglutide on PCOS-related weight loss and metabolic health. Larger clinical trials are currently underway to investigate the long-term benefits and potential risks of using semaglutide in women with PCOS, providing more conclusive evidence on the safety and effectiveness of this treatment option.





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