Fat loss…

Fat loss. This is a topic that’s so challenging… for a multitude of reasons. There can be so many emotions tied this, feelings of frustration and defeat, but also confusion about what actually works.

I invited my friend Philip Pape on the show with us today. He’s a nutrition coach and the host of the Wits & Weights podcast, which is one of the top 25 nutrition podcasts out there. (Make sure you go check out his show, I’m actually a guest over on his podcast this week, too, and we get a little bit more into the details about belly fat in midlife.)

But in my conversation here, we’re going to dig a little deeper in the strategies that ACTUALLY work if sustainable fat loss is one of your goals right now. If you know me by now, you know I’m more of a big picture thinker, whereas Philip LOVES the details and the data. So you’re going to love this conversation. Let’s jump in.

I’m excited about this conversation because achieving fat loss feels similar to finding the holy grail. It’s difficult, it’s confusing, there are a million strategies out there, and many of them are wrong. Which is why a lot of people get so discouraged by the process.

Questions we address in this conversation:

1. First of all, clarify for us what “Body Composition” means, and the difference between weight loss and fat loss.
2. What should be our 3 big guiding principles for true, sustainable fat loss?
3. Let’s talk strategy now. What do you believe are the 3 most important strategies for fat loss? (strength training, sufficient protein, tracking)
4. Let’s go deeper on these a bit, because a know a lot of listeners that may be women in their 40’s, 50’s and 60’s hear this and think this would be a plan for a bodybuilder, and it wouldn’t work for “their” type of fat loss.
5. Movement: Why is cardio NOT the gold standard for fat loss? Is cardio ever ok? How does extra movement fit in?
6. Nutrition: How can we increase protein without gaining weight? What foods help us manage our appetite the most?
7. Tracking: For someone that might be coming from a highly restrictive, dieting background, what are some easy ways to track progress without triggering an old “restrictive” mindset? Would it be helpful to just start by tracking adherance to habits rather than counting numbers?

More Resources & Links

Subscribe to Philip Pape’s podcast Wits & Weights here!

Check out my episode on Wits & Weights: Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman

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