Here’s a run down of what we discussed in today’s episode:

• Weight Loss vs Fat Loss: What’s Actually Changing in Your Body
• Why Muscle Matters for Metabolism and Long-Term Health
• How Much Muscle Is Typically Lost During Dieting?
• Why the Scale Can Be a Misleading Progress Tool
• Myth: Can You Spot Reduce Belly or Arm Fat?
• What Is Spot Lipolysis (and Does It Matter)?
• Fasted Workouts: Do They Lead to More Fat Loss?
• Keto & Intermittent Fasting: Is There a Metabolic Advantage?
• Do “Fat-Burning” Supplements Actually Work?
• Resistance Training to Preserve Muscle While Dieting
• How Much Protein Do You Need for Fat Loss?
• The Best Calorie Deficit for Sustainable Fat Loss

References:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4035379/
• https://pubmed.ncbi.nlm.nih.gov/35068076/
• https://pubmed.ncbi.nlm.nih.gov/1957828/
• https://pubmed.ncbi.nlm.nih.gov/10357728/
• https://www.sciencedirect.com/science/article/pii/S2161831322006810#:~:text=The%20potential%20health%20benefits%20of,function%20in%20persons%20with%20obesity.
• https://onlinelibrary.wiley.com/doi/10.1111/obr.13543
• https://pubmed.ncbi.nlm.nih.gov/5552114/
• https://pubmed.ncbi.nlm.nih.gov/161225/
• https://www.tandfonline.com/doi/abs/10.1080/02701367.1984.10609359
• https://pubmed.ncbi.nlm.nih.gov/17596787/
• https://pubmed.ncbi.nlm.nih.gov/23222084/
• https://pubmed.ncbi.nlm.nih.gov/21804427/
• https://pubmed.ncbi.nlm.nih.gov/28497942/
• https://pubmed.ncbi.nlm.nih.gov/16985258/#:~:text=Thus%20specific%20exercises%20can%20induce%20%22spot%20lipolysis%22%20in%20adipose%20tissue.
• https://pubmed.ncbi.nlm.nih.gov/21951360/
• https://pubmed.ncbi.nlm.nih.gov/25429252/
• https://pubmed.ncbi.nlm.nih.gov/31614992/
• https://pubmed.ncbi.nlm.nih.gov/27385608/
• https://pubmed.ncbi.nlm.nih.gov/29672124/
• https://pubmed.ncbi.nlm.nih.gov/30400924/
• https://pubmed.ncbi.nlm.nih.gov/24457527/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9285060/
• https://pmc.ncbi.nlm.nih.gov/articles/PMC4242477/
• https://jamanetwork.com/journals/jama/fullarticle/2673150
• https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1090792/full?
• https://pubmed.ncbi.nlm.nih.gov/35146569/#:~:text=(%E2%89%A5%2010%20weekly%20sets%20per%20muscle%20group)%20revealed%20low%2Dto%2Dno%20(mostly%20female)%20lean%20mass%20loss
• https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml
• https://pubmed.ncbi.nlm.nih.gov/34179054/
• https://onlinelibrary.wiley.com/doi/pdfdirect/10.1002/jcsm.12921

Disclaimer: The content in this episode is for educational and entertainment purposes only and is never a substitute for medical advice. If you’re struggling with with your mental or physical health, please work one on one with a health care provider.

If you have heard yourself in our discussion today, and are looking for support, contact the free NEDIC helpline at 1-866-NEDIC-20 or go to eatingdisorderhope.com.

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