What is The Most Optimal Way to Lose Fat? | Alan Aragon | The Proof Clips EP

Join us in this segment from The Proof Clips EP #296, featuring Alan Aragon, as we delve into the science of optimal fat loss strategies. In this enlightening discussion, Simon Hill, a respected authority on nutrition and health, shifts focus to the crucial aspects of managing body composition for improved health outcomes.
This episode particularly explores:
• The impact of suboptimal body composition on health and chronic disease risk.
• The significance of muscle mass in metabolic health and functionality, especially as we advance in age.
• Holistic nutrition principles for preserving muscle mass while reducing body fat.
• The importance of understanding energy balance for effective weight management.
• Practical approaches to enhancing satiety through dietary choices, aiding in calorie control.
Stay informed with the latest in nutritional science and join our conversation on evidence-based strategies for achieving sustainable fat loss. Don't miss this opportunity to gain valuable insights into making informed choices about your health and well-being.
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[@gabymalembe]

Counting calories or tracking blood sugar used to be too much trouble but nowadays calorie counting apps and over the counter continuous glucose monitors make it easy.

[@user-fk8rb8ue5h]

A well, balanced diet, higher in protein than normal, creating a calorific deficit of no more than 500 cal a day and doing regular Zone 2 exercise with walking, swimming and cycling on Zwift, with some resistance work thrown in. And get plenty of sleep........That's this 70 year olds formula anyway.

[@George2647g]

Inspiring!! 💪💪

[@billyt9921]

No such thing as a 'balanced diet'

[@user-fk8rb8ue5h]

Really so what's your solution?@@billyt9921

[@user-fk8rb8ue5h]

Really so what is your solution?@@billyt9921

[@oolala53]

500 calories is too much of a deficit for people who are just overweight. Have you kept the weight off for 5 years?

[@makeadifference4all]

Many fat or obese people feel lousy about their weight and doubt their ability to change. They need to see quick results to have the motivation to stick with long-term lifestyle changes. Seeing changes in the numbers on the scale and in the fit of clothes and getting compliments for losing weight can make a huge difference in a person's initial motivation and drive. For this reason, I think going fast initially and then slowing down to a more sustainable and gradual weight-loss pace can make sense.

[@mikeb3268]

John McDougall’s Starch Solution did it for me. Eat as much as you want, so never hungry. Tasty meals. Lots of energy and very nutritious. It’s taken me 60 years but finally found the correct human diet.

[@teachertrx1204]

Been following McDougall for some time and even went to his 12-day program. Gained 30 lb that I didn't need! I believe what he says but it didn't work for me to eat more starch. In fact I've cut back on my starches and increased protein with veggie protein powder. Feeling less bloated and more energetic now. Really disappointed that although I followed his program I was still left with cravings for protein and fat. And even gained weight/fat.

[@sunnybutter2364]

@@teachertrx1204 I've noticed similar results. Did McDougall diet made you binge or more hungry? Or you just gained weight spontaneously (meaning: your body wasn't using those calories coming from starch in an efficient way)? I had huge sweet cravings while following HCLF, even though I don't normally like sweets.

[@oolala53]

When I was eating about 60% mostly whole starch, I felt bloated and full but not really satisfied. There is more to satisfaction than being full. Glad you found what worked for you. Have you kept up the routine for 5 years or more?

[@jlanningsmith]

@@mikeb3268 Dr McDougall died in his sleep at a fairly young age for a healthy person. I can’t help wondering what role his diet and lifestyle played in that? I don’t believe we’ve been told what he died from, which leads me to think there must have been a relationship to his diet.

[@mikeb3268]

@@jlanningsmith It would certainly be educational to know specifically what he died of and it is frustrating that his family haven’t revealed the cause of death. But anything related to his diet could also probably be put down to aging too. I guess we’ll just have to wait and see.

[@RubyRedDances]

Do we really need another video on low hanging fruit? How about folks who are not sedentary, who do eat protein who struggle with fat loss?

[@iaiirjordani13]

@@RubyRedDances you just overeating

[@chewiewins]

Agree calorie game and no optimal one for everyone. Each needs to find one which suits them, otherwise won’t be maintained anyway My preference of whole food plant based with carbs over refined carbs, plant proteins over animal proteins and monounsaturated/polyunsaturated fats over saturated fats. One key being ignored is better gut flora which needs more fiber, soluble and insoluble (Gradually introduced if not used to it). And sleep enough on top of the regular movement needed (walking over 5000 steps briskly daily can be done by most)

[@oolala53]

It's not just that whole foods get you to eat less. They are also utilized differently, which affects "calories out." The body uses the calories from ultraprocessed foods much more efficiently so a smaller volume of that food is all that's needed but it's unsatiating, so the person eats more than needed. The calories from whole foods get less efficiently processed.

[@marktureaud4094]

Pleeeeeaase - went from 201.5lbs at 24% body fat to 181lbs at 15.3% body fat in 3.5 weeks by salt water fasting and walking 3 to 6 hours per day while resistance training 3-4 times per week - Strength gains INCREASED and muscular aesthetics improved - This protocol CHANGED MY LIFE and look awesome now, couldn’t get fat if I wanted to at this point in my life!!!

[@MichelleChang-h8t]

dude the cinematic panning is next level

[@VFNVFNVFN]

It is very pleasing to the eye! I like it!

[@darlenes520]

I keep searching for someone to discuss losing fat, but not weight!. I measured about 27% fat. I do work out, am considered healthy, and take no meds. I'm 81 and would like to get to 24% body fat. Is this totally unrealistic? Second subject: every expert quotes all the deaths from one disease or another. What I would like to hear is what "should" we die from? We're going to die!

[@tanvir6356]

Definitely not unrealistic! It’s awesome that you’re thinking about it. Probably best to add muscular training, with a focus on balance and keeping mobility/independence. Is it within your budget to work with a personal trainer? That might be the most practical approach. As for what one should die from, I think we all hope to pass in our sleep? All the health and wellness stuff is to reduce the painful things, like heart attack or cancer. But ultimately you’re right, something will happen to us, it’s just a matter of delaying as long as possible

[@dj.h7424]

Had a chuckle reading the last part of your comment as I watched this after watching Bryan Johnson on Rich Roll’s podcast; it’s worth a look.

[@oolala53]

Look up losing weight as a senior citizen. You are probably fine at 27% bodyfat. Some data shows older people survive late life problems better when they are a bit heavier. It's better to slowly increase exercise, esp,. resistance training and improve V02. I know what you mean by asking what we should die from. I guess the heart can eventually give out even if there is no heart disease.

[@dj.h7424]

@@oolala53 the heavy thing being beneficial for elderly is a mixed blessing; one is less likely to fracture a hip if they fall, but a less heavy more strong and agile person is less likely to have a fall. I’d rather be agile with good balance!

[@chewiewins]

Possible but if I were 81, I would also just enjoy life, my tip if it matters is complex carbs over refined carbs, plant proteins over animal proteins and monounsaturated/polyunsaturated fats over saturated fats. One key being ignored is better gut flora which needs more fiber, soluble and insoluble (Gradually introduced if not used to it). And sleep enough on top of the regular movement needed (walking over 5000 steps briskly daily can be done by most)

[@vinniep01]

I find it useful not to eat sweets or crisps. It's difficult for the first few weeks then it gets easier.

[@218staypuft218]

Why people fail. This “expert” just made that answer so complicated I zoned out after burn more than you consume BS. Before calorie counting was a thing people stayed lean because big food and big pharma were not such powerful influences.

[@oolala53]

Weight loss is the wrong focus. Focus should be on eating for vitality and pleasure, exercising, and nourishing emotional health. It is very unlikely that a person will feel vital if she is eating mostly modern food, but some of it for a bit of social celebration is likely to be fine, and even good for emotional health.

[@aquie4d999]

For me, it comes down to 340~kcal of deficit per day, focusing in increasing total expenditure via low intensity exercise and resistance training, rather than cutting out the food to lessen the total calories I'm 30 years old, 175cm height, 68kg weight, and estimate 17 to 18% bodyfat value With my activity I should be able to eat 2500kcal to 2800kcal daily to sustain a "healthy" weight loss, focusing on fat reduction

[@MunchinYou-jy6km]

I am muscular and normal weight but I still want to lose 5KG. I think you are right. At some point it is necessary to increase activity levels and not decrease calories, otherwise performance, health, building muscle, nutrients etc. will probably suffer

[@oolala53]

Why don't more people look at the person they are talking to anymore? This guy kept looking down while he talked. Why? Even if Simon isn't right there, he could look at the computer or whatever. Just not looking like he is avoiding eye contact.

[@zarkov2324]

If you're fat aim for 1% weight loss per week. 🎉

[@jakejoyride]

So this guy was NEVER EVER fat - no experience - know nothing.

[@MunchinYou-jy6km]

People don't have to have first hand experience of a problem to give advice, it would maybe help but it isn't necessary. Is it necessary for psychotherapists to have experienced depression or schizophrenia to treat people?

[@oolala53]

I guess most obstetricians should not be men. But I get that most so called experts don't understand the underlying problem: it doesn't matter what the "best" way is if it does not make the person feel deeply that life is better living the new way month after month, year after year, esp when the body really starts fighting trying to change the setpoint range.

[@brianpistolwhip]

Obese is average? Wtf.