#146 - 9 tips to lose weight in a healthy and sustainable way with Stan Efferding

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 lossLINKSJoin our 7 Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldStan Efferding 👉  https://www.instagram.com/stanefferding/SHOW NOTES03:03 - Brief background Stan Efferding05:28 - His crazy dieting history09:38 - 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 deficit11:58 - Overfocusing on exercise activity15:04 - Why we should focus more on long term weight loss maintenance17:34 - 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 plate24:17 - Weight Control Registry study of successful dieters who were able to lose weight and keep it off26:18 - Energy expenditure and intake28:38 - Strength training29:39 - Why dieting more does not repair metabolic issues30:50 - Tracking your steps36:55 - Protein intake and weight loss40:46 - How much protein should you ne eating daily 46:39 - Types of foods and satiety56:39 - Some of the nutrient-dense food we encourage our clients to eat57:19 - Important micronutrients and the foods they're found in01:02:02 - Food Allergy vs Intolerance01:02:45 - Why the digestibility of food is important01:06:05 - The importance of salt in your diet01:11:49 - Alcohol consumption and the health risks01:23:13 - Stress and trauma Advertising Inquiries: https://redcircle.com/brands