INSTRUCTIONS
This module is devoted to teaching you everything you need to know to lose body fat, ironic given the title, right?
But here’s the thing; your fat loss on this program will most likely be a happy by-product or secondary benefit from changing your diet during the elimination phase. Focusing on fixing your digestive issues is our main priority, and is hopefully yours as well.
If you have a fat loss goal, we will help with this at the same time as addressing your digestive issues through individualised dietary advice aimed at helping you implement a sustainable caloric deficit for fat loss. The lessons in this module will help.
By the end of this module you will have all the knowledge you need to tackle fat loss with confidence and without mis-information clouding your judgement and progress!
Please take your time with the module, there is a lot here and your Dietitian will be guiding your fat loss progress through weekly advice with your tracking data.
Remember, this is a marathon, not a sprint.
Tap on the “Go To Next Module” link at the bottom of the page to move to the next module.
If you have any questions please ask in the FB group or email hello@dietvsdisease.org.
1. Food Is More Than Nutrition
When it comes to health and longevity, research shows nutrition is NOT the main factor.
Neither is obesity, physical activity level or smoking status.
This lesson explores what factors influences longevity the most and the role food plays in it.
Here’s what we cover:
- Food As Part Of Our Culture
- Social Aspects Of Eating
- Number One Factor That Determines Who Lives Longest?
- Terminology Shift: ‘Treat’ Not ‘Cheat’
2. Which Foods Truly Do Make Us Fat?
This lesson looks at the data to determine which foods truly do make us fat.
This is what we cover:
- Why exactly are obesity rates so high
- Which foods or nutrients are to blame
- The new (ab)normal
- Which foods truly do make us fat
If you want to learn more about the current state of research looking at carbohydrate intake and weight management, read Joe’s article here.
3. Your Hormones vs Fat Loss
This lesson looks at what main hormones can influence our weight, and how women’s hormones will influence fat loss.
This is what we cover:
- The hormones that influence our health and weight
- Fat loss is different for women vs men
- The menstrual cycle and fat loss
- Menopause and fat loss
4. How Fast Can You Lose Fat?
In this lesson we look at the major issue with fast weight loss, as well as how to calculate your ideal rate of weight loss.
We cover:
- Why we are opposed to change
- You can’t force rapid fat loss
- How the Biggest Loser ruined the contestants
- A more subtle approach
- What is a good rate of fat loss?
5. Stress and Sleep Hygiene
In this lesson, we explore the impact that stress has on fat loss, and how you can minimize stress in your body.
We cover:
- Cortisol, the stress hormone
- Getting some Headspace
- Optimizing your sleep hygiene
- A stress-free zone
- Preparing for the good and the bad
6. The Calorie Wars
This lesson looks at the ‘calorie wars’ and why there are two sides to the question “do calories really matter?”
This is what we cover:
- Do calories really matter?
- “Calories are all that matters”
- “Calories don’t matter at all”
- All diets actually work
7. Calculating Your Calorie Budget
This lesson explores your “calorie budget” and how you can calculate your own.
This is what we cover:
- Your financial budget vs your calorie budget
- The 1-week rule
8. Forget Daily Calories
This video is a bit different than the others.
In 60 seconds, Joe explains why you should not get hung up on daily calorie intake, and instead think on a week-by-week level.
9. What To Eat When You’re Eating Out
(There is no video for this lesson)
Staying healthy while dining out can be a stressful task.
Prepping your own meals/snacks always is the way to go… BUT once in a while if you are running around and didn’t get a chance to prep, or are out eating with family or friends, these are some healthy options to choose from at some of our favourite restaurants.
Click the link on the side to download the PDF file.
Downloads:
10. Actual Portions of Your Favourites
In this video, Joe is back on camera and showing you what appropriate portions really look like.
Joe looks at some of your favourites, including:
- Meat
- Sauce
- Cheese
- Chocolate
- Pasta and rice
- Nuts
- Peanut butter
11. Overcome Emotional Eating
Do you self-identify as an emotional eater?
Here is what to do next.
In this lesson we look at:
- What is emotional eating?
- The difference between emotional hunger and physical hunger
- Worksheet: Are you an emotional eater?
- 5-step formula to beat emotional eating
- Responding to setbacks
There is also a worksheet for you to download and use in this lesson.
Downloads:
12. Mindfully or Mindlessly
Do you usually eat mindfully or mindlessly?
In this lesson we look at:
- What is mindful eating?
- Hunger and fullness cues
- How to start eating more mindfully
- How to practice mindfulness
There is also a worksheet for you to download in this lesson.
Downloads:
13. Falling Off The Weight Loss Wagon: How To Get Back Up
This lesson is about how everyone eventually goes off the rails and how to get back up.
Here is what we will cover:
- Going Off The Rails
- Damage Control
- Pressing Pause On Your Goals
- Micro-excuses
- The ‘No-tracking’ Trap
- Don’t Be Your Own Bully
- Getting Back On Track
14. Conquering The Weight Loss Plateau
This lesson shows you how to overcome the dreaded weight loss plateau, where your progress appears to stall.
Here is what we’ll cover:
- The Weight Loss Plateau Is Inevitable
- Why Does It Happen?
- The Role of Exercise
- Metabolism Changes and NEAT
- How To Break Through The Plateau
Click the link below to move to the next module