👉 If you want my 1:1 support getting fit: https://hannahmalu.com/coaching
Let's stay connected: / hnnhmalu
Here's your evidence-based guide to getting and staying lean, aka losing fat and toning up, without the jojo:)
If you want to get the most protein out of your calories, check out my (free) Protein Density Cheat Sheet: https://hannahmalu.com/cheat-sheet-pr...
You can get an estimate (!) of your TDEE online, e.g. at https://www.calculator.net/calorie-ca...
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🎥 EQUIPMENT I USE
▸ Light 1 (Softbox): https://amzn.to/4aNoGUs
▸ Light 2 (Ringlight): https://amzn.to/4cZxIPL
▸ Mic (Rode): https://amzn.to/4aXqdXM
▸ Main Camara (Sony): https://amzn.to/3Q5G6U2
▸ Second Camera (iPhone 11): https://amzn.to/3U1k4Tz
▸ Noise Canceling Headphones: https://amzn.to/43XCY2p
🎵 MUSIC
I use music from Epidemic Sound: https://share.epidemicsound.com/bryzw2 (get your own FREE 30-day trial via this link)
🔧 OTHER TOOLS I RECOMMEND
Gling - An AI video editing tool saving me many hours of editing: https://gling.ai/?via=hannahmalu
TubeBuddy - To analyze YouTube: https://www.tubebuddy.com/pricing?a=h...
Carrd - To build beautiful landing pages easily: https://try.carrd.co/hannahmalu
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Thank you for watching and for being here!
00:00 Hi:)
00:40 How your metabolism works
02:38 Calorie math (CICO)
05:23 Lose fat AND tone muscles
06:07 Diet
10:35 Exercise
13:06 Lifestyle
Business inquiries: [email protected]
📄 SOURCES (excerpt)
Jagim AR, Fields J, Magee MK,
Kerksick CM, Jones MT. Contributing Factors to Low Energy Availability
in Female Athletes: A Narrative Review of Energy Availability, Training
Demands, Nutrition Barriers, Body Image, and Disordered Eating. *Nutrients*. 2022;14(5):986. Published 2022 Feb 25. doi:10.3390/nu14050986
Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. *J Obes Metab Syndr*. 2021;30(1):20-31. doi:10.7570/jomes20065
Koliaki C, Spinos T, Spinou Μ, Brinia ΜE, Mitsopoulou D, Katsilambros N. Defining the Optimal
Dietary Approach for Safe, Effective and Sustainable Weight Loss in
Overweight and Obese Adults. *Healthcare (Basel)*. 2018;6(3):73. Published 2018 Jun 28. doi:10.3390/healthcare6030073
Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. *Ann Intern Med*. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006
https://www.niddk.nih.gov/health-info...
Turicchi J, O'Driscoll R, Finlayson G, et al. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial. *Am J Clin Nutr*. 2020;111(3):536-544. doi:10.1093/ajcn/nqz331
Vij, V. A., & Joshi, A. S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. *Journal of clinical and diagnostic research : JCDR*, *7*(9), 1894–1896. https://doi.org/10.7860/JCDR/2013/586...
DISCLAIMER
Some of the links in this description box are affiliate links, which means I may get a small commission if you make a purchase via that link with NO extra cost to you.
The content I share on this channel is based on my own experience and knowledge. When I talk about health related topics, I'm not giving medical advice but do so for entertainment. If you want to try out health related tips I share, please consult with a health professional in person before doing so.
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