Unless you’re naturally ripped — burning fat while minimizing muscle loss — getting and staying lean is a feat only one in 10 people achieve, says Built by Science Founder Jeremy Ethier. After discovering the secrets from the world-class fitness coaches, Ethier dropped to 11% body fat, “and it felt almost automatic,” he claimed.
How can you mimic Ethier’s results? He broke it down into five crucial tips:
- Improving Energy Flux
- Track Nutrition
- Prioritize Sleep
- Build High-Quality Meals
- Set Goals That Drive Action
[Related: Do You Actually Need Carbs Before Training?]
Tip #1: Improving Energy Flux
“The leanest people often eat more calories while maintaining less body fat,” Ethier stated. In 2016, a study of over 200 participants compared fat loss between three categories:
- Lower calorie diet, sedentary lifestyle
- Moderate caloric diet, moderate activity
- Higher calories with lots of exercise
Only the high-calorie, high-exercise group lost fat, going from 20 to 16 percent body fat, which they maintained long-term. (1) The data suggests exercising is more effective than eating fewer calories for fat loss. Exercising increases resting metabolism, which helps prevent fat gain.
Ethier spoke with Duke Researcher Dr. Eric Trexler, who ran a statistical analysis comparing reported caloric intakes. Leaner people tend to report eating more calories and higher activity levels than overweight individuals. Dr. Trexler notes a possible discrepancy of overweight people underestimating their caloric intake.
The Power of Walking
Dr. Mike Israetel, co-founder of Renaissance Periodization, described the fat-loss effects of taking 8,000 to 10,000 steps daily. “It allows you to eat more while [burning fat],” he shared. Plus, you have more energy and fewer cravings.
Walking also provides numerous health benefits and contributes to the longevity of individuals in Blue Zones, who tend to live the longest. (1) Small habits add up, like keeping snacks and drinks in another room; that way, you have to walk to get them.
Tip 2: Track Nutrition
One study analyzed the top 20% of people who get and stay lean (2). Their secret? Self-monitoring. In order of importance, Dr. Israetel ranks bodyweight first. “If you’re not monitoring your weight, you’re completely in the dark,” he asserted. Alternatively, Dr. Trexler uses clothing fit or body circumference to indicate weight changes.
The second most important trick is dialing in your macronutrients (i.e., protein, carbs, and fat): “[Macros] are the big working gears of your diet and have a huge effect on your results,” Dr. Israetel affirmed. Ethier offers an app that estimates calories and macros from a photo of your meals. It tracks steps, too.
You don’t have to make all these changes in one shot. Ethier recommends you start by weighing yourself 3-4 times weekly, after a full night’s sleep, before breakfast. Use the bathroom first and weigh in without clothing.
Then, start tracking nutrition and introducing other changes.
Tip #3: Prioritize Sleep
Diet and exercise are most effective when sleep is on point. “Sleep is critical to keeping muscle on your body and getting fat off,” Dr. Israetel proclaimed. Dr. Trexler believes underslept individuals are prone to excessive hunger and increased stress, which worsens cravings, “Eating for hunger and stress; it’s a multi-directional relationship,” he observed.
While sleep length is important (i.e., seven to nine-plus hours nightly), quality is key. If you struggle to sleep well, here’s what Ethier recommends:
- Stick to a consistent sleep schedule
- Avoid caffeine later in the day
- Pay attention to how you feel after rising
- Take naps if needed
Diet and eating too close to bedtime can also disrupt sleep.
Tip #4: Build High-Quality Meals
What defines a high-quality meal? Ethier’s top protein sources include eggs, fish, yogurt, and chicken. Beef, lamb, and vegan options are also good choices. For carbs, Ethier opts for potatoes, rice, oats or healthy fats, and fiber-rich veggies. You can also swap in hummus, lentils, beans, and dairy.
Pro natural bodybuilder Alberto Nuñez stated, “There’s a level of gratification beyond the surface, and that’s when things click for people.”
Tip #5: Set Goals That Drive Actions
Many struggle to hit their goals due to vagueness, hyperfocusing on the desired outcome, or depriving themselves. “This keeps you fixated on what you can’t have,” Ethier explained. Instead, he recommends creating a goal hierarchy:
- Why: Define your reasons. For example, “I want to be a fit, healthy person who feels confident and energetic,” instead of “I want to lose 20 pounds”. This provides a deeper connection to the journey.
- What: Identify the habits that will help you reach your goals.
- How: Develop a schedule for implementing those habits. “By breaking down your goals, you shift focus from the outcome (e.g., losing fat) to the daily process that leads to that result,” Ethier concluded.
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References
- Hume DJ, Yokum S, Stice E. Low energy intake plus low energy expenditure (low energy flux), not energy surfeit, predicts future body fat gain. Am J Clin Nutr. 2016 Jun;103(6):1389-96. doi: 10.3945/ajcn.115.127753. Epub 2016 May 11. PMID: 27169833; PMCID: PMC4880998.
