# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DMX07ZNR1lf
- **Gondola URL:** https://gondola.cc/posts/32639581-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/0bbb32d7d9.jpg
- **Posted:** 2025-07-21T14:05:47.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

Fat loss cheat sheet ⬇️

1. Calories - stop guessing and start tracking. Track your macros for a week to understand how much you are consuming. You don’t have to track forever, but at least track a normal week of eating to gauge how much you’re currently eating and include every meal! Even the unhealthy ones. 

2. Protein is KEY. Aim for 1g of protein per lb of desired body weight. I weigh 205lbs so I am for 200-205g of protein per day. Once you prioritize protein, your appetite will lower and you’ll be less inclined to keep eating. You’ll also give your body what it needs to build lean muscle. 

3. High insulin causes you to store fat, not burn it. When your insulin is high, it tells your body to store energy (calories), not burn it. Stop eating refined carbs, sugary foods/drinks. Protein first, quality fats second, clean carbs pre/post training. 

4. Build lean muscle! The more muscle you have, the more calories you burn at rest. It also promotes insulin sensitivity allowing your body to burn energy rather than store it as fat. 

5. Manage your stress. High cortisol tells your body it’s in a state of stress, which leads to fat storage as a mechanism for survival mode. High cortisol also triggers hunger hormones making you more inclined to binge eat. 

Weekly blueprint:
3-4x gym session 
1-2x cardio sessions with one of them being HIT training
1g of protein per lb of desired body weight daily 
Sleep 7-9 hours 
Take 2-3 rest days to regulate cortisol and central nervous system 

#fit #fitness #fatloss #losingweight #healthbasics #optimalhealth

## Stats

- **Views:** 968
- **Likes:** 18
- **Shares:** 0
- **Comments:** 0

## Tags

optimalhealth, fit, losingweight, fitness, healthbasics, fatloss

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