Fat Loss Plateau? How to Personalize Your “Fat Loss Phase” with Philip Pape

by megan dahlman

October 1, 2024

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The “Fat Loss Phase”…

Let’s say you’d really like to experience some fat loss, because right now you feel stuck.

You’ve got some healthy habits in place - you’re exercising more, you’re eating better - but you’re just not experiencing the fat loss the way you want. What should you do?

Philip Pape - the “physique engineer” - is joining us on the show again this again this week. He’s helped countless ambitious individuals in their 40s, and beyond transform their physiques by building muscle, losing fat, breaking through plateaus, and optimizing their hormones and metabolism.

On the show we’re talking all about the “fat loss phase” and what that should look like, and maybe more importantly, what that should look like for you, personally.

Philip explains the difference between weight loss and fat loss and the importance of maintaining muscle mass during a fat loss phase. We’re also going to discuss the realistic and sustainable rate of fat loss and the need for individualized approaches.

Big Takeaways from our conversation:

Establishing healthy habits, such as strength training, movement, consistency with food, stress management, and sleep, is crucial before starting a fat loss phase.
Fiber plays a significant role in gut health and satiety, and it can be obtained from fruits, vegetables, seeds, nuts, and legumes.
Fat loss is different from weight loss, as it focuses on reducing body fat while maintaining muscle mass.
The realistic and sustainable rate of fat loss is around 1% of body weight per week.
During challenging times, it is important to have a backup plan and be flexible with your fat loss phase.
A maintenance phase is essential for stability and resilience during unpredictable periods of life.

My Favorite Sound Bites

"Strength training is number one for me, no matter what."
"Fat loss is just a period where you deliberately create a calorie deficit to reduce body fat while lifting weights and eating sufficient protein."
"The realistic rate of fat loss is around 1% of your body weight per week."

More Resources & Links

Check out Philip’s Podcast “Wits & Weights”

Macrofactor tracking app

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Trainer, nutrition coach, and Christian mom — in a culture that’s obsessed with “gym-selfies” and a number on the scale, I’m passionate about helping moms discover what it feels like to actually love their bodies and thrive in them.