This episode is a follow-up to episode 116 “Am I Overeating? (Probably)”

Topics covered today:

1. Environmental and social triggers for overeating
2. Practical strategies to overcome overeating

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• • Mindless Eating: Eating without paying attention, such as snacking while watching TV. This can lead to consuming more calories than intended.
  • Comfort Eating: Eating in response to emotions like stress, sadness, or boredom. Often involves cravings for high-calorie comfort foods.
  • Social Eating: Overeating in social situations due to peer pressure, availability of food, or cultural norms.
  • Habitual Overeating: Eating more than necessary out of habit, such as always finishing your plate even when you’re full.
  • Binge Eating

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

When we talk about weight loss, ideally what we are meaning is fat loss, not muscle loss. But the reality is that with all weight loss, there is a degree of muscle loss – somewhere in the range of 25-40%. I believe that instead of talking about weight loss, we should be discussing body composition – because improving body composition (decreasing fat mass, improving muscle mass) is truly what leads to improved fitness, cardiometabolic health and longevity.

Today’s episode covers all of this and more – with specific recommendations for what you can do to lose fat and maintain muscle with weight loss. I cover:

• Body composition
• Why is muscle loss a big deal
• What can we do to prevent muscle loss while working on fat loss
  • Protein intake (specific numbers to target in grams)
  • Resistance training (simple exercise prescription)
• How can we measure body composition
  • DEXA
  • InBody
  • Home measurements
• Recommendation for a great program – Muscles & Mindset

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Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This week’s show brought to you by FRIDAY’S HEALTH.

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References

Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association Amanda E. Paluch, et al. Circulation. 2024;149:e217–e23. 7 Dec 2023 https://doi.org/10.1161/CIR.0000000000001189

AHA article on resistance training https://www.ahajournals.org/doi/10.1161/CIR.0000000000001189

Systematic review https://pubmed.ncbi.nlm.nih.gov/38629387/#:~:text=Results%3A%20Six%20studies%20with%201%2C541,reduction%20were%20observed%20in%20others