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496: Brad Williams - How To Keep Your Weight Loss Results From Slowing Down
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How To Keep Your Weight Loss Results From Slowing Down
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In this episode of "Over 40 Fitness Hacks," host Brad Williams delves into strategies for sustaining weight loss momentum as you near the single-digit body fat range. Drawing on his extensive experience as a personal trainer for over 14 years, Brad emphasizes the significance of building and maintaining sustainable habits. He highlights the importance of finding diets, supplements, and workout patterns that resonate with your body. Rather than blindly following advice from social media or even trusted health and wellness sources, Brad advises listeners to listen to their bodies, noting reactions, and journaling progress to pinpoint what works best.
Brad underscores the complexity of losing the last five to ten pounds, which can be more challenging than initial weight loss. He stresses the necessity of fine-tuning calorie intake and paying close attention to how your body responds to ensure you are not dipping into starvation mode, which can hinder progress and lead to muscle loss. By readjusting calorie calculators and using fitness trackers like the WHOOP tracker, individuals can better manage their energy expenditure and make necessary dietary adjustments.
Incorporating a variety of exercises is crucial, and Brad discusses the benefits of different types of movement, such as walking on flat surfaces, using a trampoline for cardio, and staying hydrated with beverages that feel right for your body. He shares his personal experience of discovering Trader Joe's probiotic drinks, which he finds more enjoyable than plain water, demonstrating the importance of flexibility in dietary choices while adhering to caloric goals.
Sleep and stress management are also pivotal. Brad highlights the role of adequate sleep, monitored through tools like the WHOOP tracker, in maintaining energy levels and overall health during a caloric deficit. He also touches on the potential drawbacks of long fasting periods when body fat levels are already low, advocating for shorter fasts that align better with lower body fat percentages to avoid detrimental effects on the body.
Managing insulin levels is another key aspect Brad discusses. He explains that constant eating, even within a caloric limit, can inhibit fat burning due to insulin response. By avoiding snacks between meals and extending fasting periods overnight, individuals can enhance their fat-burning potential.
Ultimately, Brad advocates for a balanced approach to weight loss that prioritizes long-term health and well-being. He advises against overtraining and extreme measures that can lead to injuries, especially for those over 40. Instead, he promotes a method focused on mastering diet, exercise, sleep, and stress management for sustainable results. Brad concludes by inviting listeners to take advantage of his free 15-minute consultation offer for personalized fitness guidance, encouraging them to continue following his journey and insights.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
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