When it comes to working towards long-term fat loss, it can be frustrating if you don’t have the tools and knowledge to set yourself up for success. In this episode, we dive into all things fat loss including common obstacles that can inhibit it, and healthy ways to achieve and optimize fat loss goals. We also cover what the difference is between weight loss vs fat loss, how stress plays a role, and so much more that will help give you an edge when it comes to losing fat safely and feeling your best.  

 

In this episode you’ll learn: 

• Healthy ways to measure your success when it comes to fat loss 
• About why eating in a moderate calorie deficit is crucial for fat loss 
• Why you don’t want to eat too low calorie 
• That basal metabolic rate and total daily energy expenditure are important if you’re tracking macros and calories 
• What basal metabolic rate means 
• Why tracking calories and macros is helpful for long-term weight loss 
• Start tracking everything that makes you feel good, bad, etc. 
• About portion control and its role in fat loss 
• Why eating less refined foods and more whole foods is critical to healthy weight loss 
• About the 80/20 rule and how it can be helpful 
• Why eating fat doesn’t make you fat 
• Why a “sad” salad is not nearly as effective as a more filling salad 
• Some healthy fats to incorporate into your routine 
• That it’s critical to eat plenty of protein, produce, and fiber throughout the day 
• Why it’s better to eat fruit after your workout and veggies at all times of the day 
• Why a nutrition plan is so much more effective than a short-term, restrictive diet plan 
• About obesogenic environments and why they can make it more difficult to maintain a healthy weight 
• Tips for how to overcome an obesogenic environment
• About compensatory physiological adaptations and how they affect your hunger levels
• Why it’s critical to properly adjust your calorie levels as you lose weight 
• The difference between tracking body composition and tracking weight 
• That chewing your food is crucial for breaking down your food and healthy digestion
• What nutrient timing is and how it can help optimize weight loss 
• That stress can play a huge role in multiple aspects of your health 
• Tips for maintaining healthy insulin levels 
• That maintaining hormone levels is imperative to healthy fat loss 
• What xenoestrogens are and how they can affect hormone levels and weight 
• Ways to avoid leptin sensitivity 
• About hunger hormones like ghrelin and neuropeptide Y and ways to optimize them 
• Why sugary drinks like fruit juices are not helpful for weight loss 
• About intermittent fasting to help with fat loss 
• Ways to address and optimize gut health 
• That the supplement glutamine can be helpful 
• Why choosing smaller plates and silverware can be helpful with portion control 
• That sprinting is extremely effective for fat loss 

  References: 

  If you need help with calculating macros/calories, contact Chris here: Chris Rocchio on Instagram | masteryourhealth.net 

  Master Your Health Episode: 

  Things Preventing You From Reaching Your Goals (Stress) 

  Gut health pt 1 

  Gut Health pt 2 w Mary Pardee 

  How to Set the Stage for Better Sleep  

   

   

  Products: 

  Oura sleep tracking ring 

  Sources: 

  “Diets w/ a lot of ultra-processed-foods caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet.” https://osf.io/preprints/nutrixiv/w3zh2

  Feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultra processed foods w with a higher risk of all-cause mortality. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2723626 

  “Dieting: proxy or cause of future weight gain?”  2015 https://www.ncbi.nlm.nih.gov/pubmed/25614200

  “Dieting and restrained eating as prospective predictors of weight gain” 2013 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/

  “Physiological adaptations to weight loss and factors favouring weight regain” 2015 https://www.nature.com/articles/ijo201559

  “Weight loss, weight maintenance, and adaptive thermogenesis” 2013 https://academic.oup.com/ajcn/article/97/5/990/4577235

  “Effect of physical activity on weight loss, energy expenditure, and energy intake during diet induced weight loss.” 2014 https://www.ncbi.nlm.nih.gov/pubmed/23804562

  “Eating slowly led to decreases in energy intake within meals in healthy women.” https://www.ncbi.nlm.nih.gov/pubmed/18589027

  “Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1.” 21010 https://www.ncbi.nlm.nih.gov/pubmed/19875483

  “Increased chewing reduces energy intake, but not postprandial glucose and insulin, in healthy weight and overweight young adults.” 2019 https://www.ncbi.nlm.nih.gov/pubmed/29767425

  “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” 2013 https://academic.oup.com/ajcn/article/97/4/728/4577025

  “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/24299050

  “Pre- versus post-exercise protein intake has similar effects on muscular adaptations” 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

  “International society of sports nutrition position stand: nutrient timing” 2017 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4

  One study found leptin levels in obese patients were 4x higher than those at normal weight https://www.ncbi.nlm.nih.gov/pubmed/8532024/

  Glutamine has been shown to be a promising therapeutic approach to stimulating insulin secretion in obesity and type 2 diabetes patients. https://www.ncbi.nlm.nih.gov/pubmed/19056578

  Glutamine can reduce Firmicutes by balancing out the ratio between them and another class of bacteria, Bacteroidetes, which in turn can also decrease the amount of ghrelin and leptin-mimicking secretions that come from this class of bacteria. https://www.ncbi.nlm.nih.gov/pubmed/2593349