Episode 30: 16 Science-Backed Tips for Sustainable Fat Loss

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Show Notes

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

• Connect with with Amanda here: @MeowMeix | MeowMeix.com