Fat Loss School
Stop the cycle of gaining and losing weight. Learn the science behind weight loss, master new habits and feel good in your body again!
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1
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Welcome!
БЕЗКОШТОВНИЙ ПЕРЕГЛЯД
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Before we begin...
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What you will need and housekeeping
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3 Keys to weight loss
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3 Keys survey
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Goals
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What are your goals?
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2
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Lecture 1. Popular diets and how they work
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What diets did you try before?
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Lecture 2. Calories we eat. WTF is Macros?
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Lecture 2 (Bonus). How and when the magic act of fat burning is actually happening?
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Quiz
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Lecture 3. Calories we burn. How can we speed metabolism up? WTF is TDEE?
БЕЗКОШТОВНИЙ ПЕРЕГЛЯД
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NEAT and EAT battle
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Quiz
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Lecture 4. How to lose 1 pound of fat?
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Task: How much do you want to lose? How long will it take?
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Lecture 4. Homework (This is a pdf download you can print and use)
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Lecture 5. (Bonus) Popular weight loss myths
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3
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Lecture 1.1. How to calculate your calorie deficit. Part 1
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Quiz
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MyFitnessPal tips and tricks
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Lecture 1.2. How to calculate your calorie deficit. Part 2
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Lecture 1.1 and 1.2. worksheet: determine your calories and macros
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Survey
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Lecture 2. What is best to eat
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Lecture 2. Homework
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The food you forgot about
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Lecture 3. Why you should also eat 'unhealthy' food
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Homework (the best homework ever!)
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Amnestied food list
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Lecture 4. How to measure progress (I swear, this is more important than the progress itself)
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Does measuring your weight on scales stress you out?
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Measurements task
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4
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Eating psychology FAQ
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Lecture 0. Thin person's brain
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What are your relationships with food?
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Lecture 1. Sticking to diet. Are we addicted to food?
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Lecture 1. Survey
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Lecture 2. How to cope with cravings. The only technique that does work!
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Homework on dealing with cravings
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Lecture 3. Telling physical hunger from emotional one. Another mega-effective technique
БЕЗКОШТОВНИЙ ПЕРЕГЛЯД
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Lecture 4. Put an end to self-sabotage
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Lecture 5. Rewire your brain
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Mindset cheatsheet ( I thought it is worth publishing this twice :)
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Or even three times.
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Bonus lecture 1. For emotional eaters: fast-track to mastering moderation
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Homework. Let's root this skill
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How do you eat: mindfully or mindlessly?
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Homework. Mindful eating vs mindless eating
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Bonus Lecture 2. Mindless eating. Are you missing a vital information?
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5
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Lecture 1. Why do we stop losing weight? WTF are metabolic adaptations?
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Lecture 1. Quiz
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Lecture 2. Is your 'maintainance' too low or metabolism too slow?
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Lecture 3. What fitness routine is the best for weight loss?
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Resources and further reading
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Before you go...