Most of us treat fat loss as a subtraction problem. Eat less, move more, lose weight.Energy balance (calories in calories out) is definitely real, so that holds at the top level when it comes to pure weight loss.The trouble is that "eat less" is often done restrictively, often leads to even LESS protein, nutrient, and fiber intake, and often done at a rapid pace, any of which cause you to lose muscle, energy, get hungrier, and all the other things that ultimately make you quit (or gain he weight back).This episode...
Most of us treat fat loss as a subtraction problem. Eat less, move more, lose weight.
Energy balance (calories in calories out) is definitely real, so that holds at the top level when it comes to pure weight loss.
The trouble is that "eat less" is often done restrictively, often leads to even LESS protein, nutrient, and fiber intake, and often done at a rapid pace, any of which cause you to lose muscle, energy, get hungrier, and all the other things that ultimately make you quit (or gain he weight back).
This episode goes deeper than calories to the power of... protein! Protein does not behave like the rest of your calories. It costs more to digest, though that effect is smaller than people claim. It is also the most filling thing you can eat, and I get into a study where people dropped hundreds of calories a day on their own, without being told to, just from eating more of it. That is the real lever, and why eating more can make you leaner even when you are not "trying" to push an aggressive calorie deficit.
Then there is the claim that you can eat unlimited extra protein and still lose weight and body fat, so we'll examine that nutrient partitioniong claim. I also discuss daily protein targets, what to do if you're already leaner, and a 30-second way to think about the scale that explains how your body can change while the number stays flat.
Try my favorite custom protein! Get 20% off your first custom protein blend at truenutrition.com/witsandweights with code WITSANDWEIGHTS. Build your own protein from the base up, pick your flavor and sweetener, add "bosts" like ashwaghanda, fiber, creatine, and more, and hit your daily target with something you're excited to drink!
Wits & Weights is the evidence-based podcast for strength training over 40, body recomposition, fat loss over 40, metabolism recovery, and healthy aging. Hosted by Philip Pape, creator of Eat More Lift Heavy and Fitness Lab.
Timestamps:
0:00 - Why eating less keeps backfiring for fat loss
3:30 - Energy balance vs. differences between macros like protein
7:28 - Does protein burn more calories to consume vs. fats and carbs?
9:20 - Why protein is the most filling macro for fat loss
10:03 - How high protein creates a deficit through appetite
12:30 - What is the best protein supplement?
13:40 - Nutrient partitioning and mouse studies
16:00 - The myth of "free" protein calories in a surplus
20:30 - Your daily protein target for muscle and fat loss
22:35 - Why protein matters more for lean dieters
24:50 - Free macros guide for body composition
25:33 - Bonus: the two-envelope trick for body recomposition
Episode Resources
- Free Nutrition 101 for Body Composition (Fat Loss Macros) guide - how to find your maintenance and set your protein, carbs, and fats for any phase (fat loss, building muscle, or body recomp):
https://witsandweights.com/macros
💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)
📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.
👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.
👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏
