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Ep 015: 3 keys to losing fat: How to lose weight and keep it off for good

After finishing this podcast episode, you will know more about diet and fat loss than 99% of the rest of the world!

In today's episode, we talk about why overeat, how to avoid the traps of overeating, the science behind calories and calorie burning. I also give you three 3 key strategies you can implement TODAY to get your diet under control and lose that stubborn fat that has been hanging on for too long.

If you struggle with your diet and exercise, and you feel that coaching is a good fit for you, sign up for a connection call today and we can chat about how I can serve you best on this journey to a healthier, more confident life - just visit: https://www.dadnationco.com/coaching

 

TIME STAMPS:

 

THE STRUGGLE

7:16: Why do we struggle with overeating, and weight gain?

7:48: YOUR BODY: 6 things we do, that makes weight loss more difficult

11:23: YOUR BEHAVIORS: How we form triggers and bad habits with food

14:05: YOUR ENVIRONMENTS: How your environments play a big role in your struggle with food

18:36: 3 Types of hunger you need to know about

  • Stomach Hunger
  • Mouth Hunger
  • Heart Hunger

 

THE SCIENCE

22:30: What IS a calorie?

26:25: The formula for losing fat

28:18: Key tip for weighing yourself on the scale

29:50: The FOUR buckets of calorie burning

  • RMR - Resting Metabolic Rate
  • TEF - Thermal Effect of Food
  • Physical Exercise
  • NEAT - Non Exercise Activity Thermogenesis

32:20: MACROS: What are they?

  • Protein
  • Carbohydrates
  • Fats

36:05: How to calculate your necessary calories for your weight goals

 

THE STRATEGY

36:55: The best rate of weight loss

38:00: 3 ways to control your calories

42:00: 2 Apps you can use to track your calories easily

49:42: Whole Foods vs. Processed Foods

57:55: 3 key principles to get the weight off and KEEP it off for good

 

LINKS:

DadNation Coaching: https://www.dadnationco.com/coaching

YouTube: https://youtube.com/@dadnationco?si=rnYjQDnfy5M_Imcy

Instagram: https://www.instagram.com/dadnationco/

Online Calorie Calculator: https://www.calculator.net/calorie-calculator.html