The Fat Loss Playbook

Hey TDG Family & Good Morning! 💪

Table of Contents

• Must Read Article💡

• Parker’s Breakdown: Fat Loss Playbook 🔑

• The Study 📖

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Must Read Article💡

8 Ways to Lose Belly Fat and Live a Healthier Life

Fat loss is often associated with a boring and miserable diet and lots of cardio. This is not the optimal and sustainable way to do it though!

In this article by Johnhopkinsmedicine.com, they discuss 8 simple tips to lose that belly fat. Here are a couple of the main points 👇👇

• Losing weight, especially belly fat, improves blood vessel functioning and sleep quality.

• Choose a healthy eating plan over a restrictive diet, focusing on better food choices without calorie counting.

• Become a label reader to compare food brands and choose options lower in trans fats, added sugars, and sodium.

• Avoid processed foods

Parker’s Breakdown: Fat Loss Playbook 🔑

Losing fat doesn’t mean eating chicken, rice and broccoli for every meal. It doesn’t mean starving yourself. It certainly doesn’t mean doing two hours of cardio every day.

People often are confused about weight loss and the most optimal way to do it. You don’t have to go through a phase of hating life just to achieve a six pack.

Here is my simple playbook that I run each of my clients through in order to lose fat:

1. 10-12k steps a day (Preferably outside) - This one is easy to do and has so many benefits beyond weight loss. Walking outside with no distractions has become a staple in my day, not for weight loss, but for the effect it has on my mood. I am so much more present, mentally clear, and happier after a walk. I easily fit this in before work in the morning, after work as a de stressor for the day, or during my day while taking phone calls.

2. High protein - This one is simple as well. Eat 1 gram per lb of body weight. So if you are 150 lbs, eat 150 grams of protein. Start by tracking your proteins loosely on myfitnesspal and try to get your protein through whole foods.

3. Good sleep - Without good, quality sleep, your life is going to suck. Your body will break down, you will constantly feel sick, you will be depressed and you won’t be mentally sharp. Good sleep is essential for fat loss and hormone regulation.

4. Get outside - Getting enough vitamin D is essential in fat loss and also mood. Getting enough sunlight is the most underrated way to increase hormone production, regulate mood, and increase fat loss.

5. Eat only whole foods - The very general rule of thumb for the calorie deficit you need to be in is to eat 13 calories per lb of your goal body weight. But if you are eating only whole foods, it will be extremely hard to over eat, due to their very satiating qualities. Also your hormone production will drastically improve, which having optimized hormones is key for optimal fat loss.

The Study 📖 

Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

The study aimed to investigate the impact of ultra-processed foods on energy intake among 20 weight-stable adults with an average age of 31.2 years and a BMI of 27 kg/m2. Participants were admitted to the NIH Clinical Center and randomly assigned to receive either ultra-processed or unprocessed diets for 2 weeks, followed by the alternate diet for another 2 weeks. The meals provided were designed to be matched for presented calories, energy density, macronutrients, sugar, sodium, and fiber. Participants were instructed to consume as much or as little as desired. The findings of the study revealed the following:

Here’s what the study found:

• Energy intake was significantly greater during the ultra-processed diet, with an increase of 508 kcal/day.

• Consumption of carbohydrate and fat significantly increased during the ultra-processed diet, by 280 kcal/day and 230 kcal/day, respectively.

• There was no significant change in protein intake between the two diets.

• Weight changes correlated strongly with energy intake, with participants gaining 0.9 kg during the ultra-processed diet and losing 0.9 kg during the unprocessed diet.

Overall, the study suggests that limiting the consumption of ultra-processed foods may be an effective strategy for weight loss.

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