- in solo show , weight loss by allan
Strategies for losing those last 10-15 pounds
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Introduction
On episode 653 of the 40+ Fitness Podcast, we discuss strategies for losing those last 10-15 pounds (or losing weight whenever you feel stuck).
Episode Notes
1. Allan's Personal Experience and Lifestyle Changes
– Overworking, excessive exercise, and high stress levels
– Transition from intense cardio to strength training and morning walks
– Adjusting sleep patterns and finding a beneficial walking route
– Incorporating resistance training in the afternoon
2. Body's Natural Ranges and Weight Management
– Body's functions within set ranges for health
– Weight loss triggers the body's survival instincts
– Muscle mass's impact on calorie burning
3. Factors Affecting Body Function and Weight Loss
– Nutrition, movement, stress, and sleep as key factors
– Scarcity influencing fat conservation
– Stress levels hindering weight loss
4. Model Life Concept: Unconscious Habits and Influences
– Unconscious eating habits
– Incorrect workout intensity and data
– Impact of stress and changes in sleep
– Negative self-talk
5. Tips for Addressing Lifestyle Factors
– Journaling and logging lifestyle factors
– Balancing sleep, movement, and cortisol levels
– Learning new approaches to weight loss
– Seeking help and using data for decision-making
6. Importance of Data and Individualized Approaches
– Using data for health and wellness decisions
– Tailoring approaches based on circumstances and hormone levels
– Potential need for unconventional strategies
– Differences in weight loss strategies for men and women
7. Building a Positive Relationship with Oneself
– Impact of negative inner dialogue on progress
– Building self-love and motivation
8. Misconceptions and Lack of Awareness
– Misinformation about healthy eating
– Overestimation of healthy eating habits
– Lack of awareness about exercise efficiency, recovery, and stress impact
9. Quality of Sleep and Unknowing Aspects of Modern Lifestyle
– Importance of sleep quality
– Impact of negative inner dialogue on behavior
– Recognizing and addressing areas of unknowing in modern lifestyle
10. Summary
– Allan and Rachel's personal experiences
– Introduction to the main theme of breaking weight loss plateaus
– Discussion on the body's survival instinct and set point
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
