Last week’s Fat Loss FAQs sparked lots of suggested Qs for this week’s Part 2 – here they are…..
- Does eating late at night make you gain weight?
Not necessarily. Weight loss typically happens when you’re in a calorie deficit. The timing of eating matters much less. There’s nuance, though. If you eat a meal right before bed that spikes insulin (like lots of carbs without much fiber/protein/fat), even if it’s within your calorie budget, that can indirectly contribute to increased fat stores. Alternatively, if you eat a high protein meal right before bed, your body has access to available amino acids well into the night, which is helpful for muscle maintenance and building. - How do I lose belly fat?
Unfortunately, you can’t target fat loss from specific areas. Fat loss happens globally across the whole body, and your genes and hormones determine which body parts lose fat first. Most women, especially once we approach menopause, tend to cling to belly fat and upper arm fat. Losing that fat requires attaining a low body fat percentage. - How does menopause affect fat loss?
-Estrogen drops which causes fat accumulation to favor the belly and indirectly causes the metabolism to slow.
-Progesterone drops which can lead to increased appetite and trouble sleeping, both of which make fat loss harder.
-Testosterone drops which can cause muscle loss and a slower metabolism.
-We become less sensitive to insulin, which is a very important hormone for fat breakdown.
-Cortisol spikes more easily, leading to increased appetite, cravings, and fat storage. - What role does sleep play in fat loss?
Getting enough high-quality sleep is very important for fat loss. It lowers cortisol, improves insulin sensitivity, lowers levels of the hunger hormone ghrelin, promotes muscle retention (and more muscle → easier fat loss), and allows for better mood and more motivation during the day. - How can I fit in exercise when I’m already so busy?
The most effective and efficient way to lose fat is to build muscle. If you’re a beginner, you can do that with as little as 2 strength sessions per week, 30 minutes each. That’s ONE HOUR per week. Make them both full-body workouts, 4-6 exercises each. You can always ask AI something like: “Give me 2 full-body beginner strength workouts that each take about 30-40 min, using only dumbbells / resistance bands / bodyweight / all gym equipment.” - Are “fat burning” supplements effective / safe?
In short, no. They aren’t FDA approved, but rather regulated as dietary supplements, meaning they aren’t reviewed for effectiveness or safety before they go to market. Some of these products have been linked to side effects including liver failure, heart rhythm problems, stroke, and seizures. NOT worth the risk. - How can I break through a weight loss plateau?
There are a few ways to approach this. If you’ve been dieting for a few months, it may be time for a maintenance period (diet break). If you’ve only been “eating healthy” without tracking, you could try tracking food to be more specific and goal-directed. Sometimes increasing activity like walking more and/or more strength training is the answer. If you’ve been struggling with this for a while and you have the resources, getting a coach can be invaluable. - What exactly are macros?
“Macros” refers to the 3 macronutrients that your body uses for energy and building blocks. Protein helps build and maintain muscle, keeps you full, and promotes an efficient metabolism. Carbohydrates are your body’s main energy source; they provide the fuel for your organs to function and for you to move, think, and lift weights. Fat makes up your hormones, is necessary for brain function, helps with vitamin absorption, and serves as the major source of stored energy. - Is it safe for a woman to diet aggressively?
An “aggressive diet,” to me, means being in a steep calorie deficit (eating much less than maintenance). This must be done very carefully so as not to make things worse, namely lose too much muscle, increase cortisol, decrease your metabolic rate and insulin sensitivity, and make fat loss much harder. A better and safer approach is a “shallow” calorie deficit, just 10-20% less than maintenance. This is easier on the body, easier for you to stick to longer, and doesn’t have the same negative effects on your hormones and metabolism as a steep deficit. If you want this to be sustainable, I recommend against aggressive dieting. - How much walking / how many steps is enough to help with fat loss?
Walking is one of the best things you can do for fat loss – it burns calories (often mostly from fat), increases your metabolic rate, and improves insulin sensitivity. Studies indicate that the sweet spot may be 7K-10K steps per day which equates to about 3.5-5 miles and can take a total of about 70-100 minutes. But in practice, I’d say just get steps whenever you can. Your body adds it all up.
