Today's episode is short, sweet, and to the point. How to lose weight EFFICIENTLY and for long term. There are three key factors on how to lose fat while retaining your muscle or growing your muscle: Energy intake, Protein intake, and the right exercise. I go over each factor in minor detail, with science and experience to back it up, let you know exactly what you need to do to get started on your road to fat loss. Follow along, subscribe if you like the content, and share this with your friends and family. Let's build a stronger community together. Stick with me, you'll be the healthiest you ever. - Dr. Visser

Links for today's episode:

Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/37028708/

Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

Predictors of Energy Compensation during Exercise Interventions: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446773/

Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise--a randomized controlled trial in overweight sedentary males: https://pubmed.ncbi.nlm.nih.gov/22855277/