16 Science-Backed Tips for Sustainable Fat Loss Master Your Health Podcast
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- Fitness
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/
“Physiologic
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/
“Physiologic
1 hr 8 min