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#146 - 9 tips to lose weight in a healthy and sustainable way with Stan Efferding
Description
The world’s strongest bodybuilder is back! We got so much great feedback from our first podcast with big Stan that I thought I’d get him back on to discuss losing weight in a healthy and sustainable way.
Stan is the creator of The Vertical Diet, which is a similar nutrition approach that we recommend in our program. He is a wealth of knowledge and just an all round good guy! In this episode, Stan and I chat about:
➡️Why losing weight involves a caloric deficit
➡️The importance of strength training and walking when it comes to weight loss
➡️Protein intake and weight loss
➡️Types of foods and satiety
➡️Important micronutrients and the foods they're found in
➡️Why the digestibility of food is important
➡️The importance of sleep and how to improve your sleep hygiene
➡️Alcohol and weight loss
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.
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RESOURCES + LINKS
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Stan Efferding 👉 https://www.instagram.com/stanefferding/
SHOW NOTES
03:03 - Brief background Stan Efferding
05:28 - His crazy dieting history
09:38 - Wht doing the basic things consistently over a long period of time and creating good habits is what will get you results
10:24 - Why losing weight involves a caloric deficit
11:58 - Overfocusing on exercise activity
15:04 - Why we should focus more on long term weight loss maintenance
17:34 - Is it possible for someone to be a 100kg and eat 1200 calories consistently and not lose weight
20:10 - Understanding the value of the number of calories you put on your plate
24:17 - Weight Control Registry study of successful dieters who were able to lose weight and keep it off
26:18 - Energy expenditure and intake
28:38 - Strength training
29:39 - Why dieting more does not repair metabolic issues
30:50 - Tracking your steps
36:55 - Protein intake and weight loss
40:46 - How much protein should you ne eating daily
46:39 - Types of foods and satiety
56:39 - Some of the nutrient-dense food we encourage our clients to eat
57:19 - Important micronutrients and the foods they're found in
01:02:02 - Food Allergy vs Intolerance
01:02:45 - Why the digestibility of food is important
01:06:05 - The impo