Health - Health and Lifestyle Blog Of Dan Snell

How I Lost 13 kg (and the 10 Simple Rules to Never Gain It Back)

I’m down to 88.3 kg from a peak of 101 kg. I still got at least 6kgs to go, but I’m thinking about the future and how to avoid yoyo’ing. I’ve outlined ten permanent eating rules to maintain weight loss once I hit my ideal weight. Here is my strategy:
My Fat Cutting Diet: How I’ve Lost 10kg Without Hunger

This effective fat cutting diet, developed from nutrition science and personal experience, has helped the author lose 10kg. It combines elements from popular diets like Keto, Mediterranean, and Intermittent Fasting, focusing on sustainable fat loss while preserving muscle. The diet is structured in phases throughout the day, prioritizing fat burning, hunger suppression, and insulin control. Meals are high in volume and nutrients, totaling around 1,700 calories, with flexibility for indulgences. Sustaining results, the author plans for post-diet maintenance, aiming for a balanced approach to long-term health. This personalized plan highlights adaptability for individual needs.
Balancing a Calorie Deficit: Burn Fat, Preserve Muscle, Avoid Starvation Mode

Yo-yo dieting creates cycles of weight loss and regain, making sustainable fat loss challenging. To maintain a calorie deficit while burning fat and preserving muscle mass, specific strategies are essential. Consuming low-carb, high-fiber vegetables stimulates fullness, manages hunger, and supports fat burning. High-protein breakfasts and the inclusion of medium-chain triglycerides (MCTs) help stabilize blood sugar and fuel the brain without disrupting ketosis. Resistance training is crucial for retaining muscle, as it initiates repair and growth pathways. A well-balanced approach with precise meal timing is key for effective fat loss while safeguarding muscle, particularly for those over 40.
Breaking the Yo-Yo Dieting Trap: Unlocking Sustainable Weight Loss Through Fat Mobilisation

This post introduces key principles for overcoming yo-yo dieting by focusing on internal fat mobilization and hunger control. Effective fat loss requires reducing insulin levels and managing blood glucose through dietary changes, particularly lowering sugar and carbohydrate intake. By promoting fat breakdown while preventing hunger, sustainable weight loss can be achieved.
Why Calorie Cutting Keeps Us Trapped in a Yo-Yo Dieting Nightmare

The author reflects on the ineffectiveness of conventional weight loss advice focused on calorie counting and generic weight loss, which often leads to yo-yo dieting. They argue for a shift towards targeted fat loss, emphasizing hormonal optimization and maintaining energy levels instead of merely creating a calorie deficit for sustainable fat management.
How Your Body Stores Fat: The Science of Triglycerides, Glycerol, and Free Fatty Acids

Fat storage is a complex process vital for weight management and health. Triglycerides, composed of glycerol and free fatty acids (FFAs), are primarily stored in fat cells. Glycerol production depends on diet and energy levels, influenced by hormonal signals. The liver plays a key role, processing nutrients and generating substrates. Excess energy from any macronutrient promotes fat storage, emphasizing the importance of calorie balance.
What’s Inside a Lipid Droplet? Beyond Just Fat

This post explores lipid droplets within adipocytes, highlighting their role as dynamic organelles for energy storage and metabolism regulation. Composed mainly of triglycerides, they store fat-soluble vitamins and toxins, manage energy release, and influence leptin production for appetite control. The post emphasizes their complexity and significance in metabolism.
Adipose Hypertrophy vs. Mitosis: Understanding Fat Growth Mechanisms

This post delves into the science of fat growth, focusing on adipose hypertrophy and mitosis as key processes. Hypertrophy involves existing fat cells enlarging, while mitosis refers to the division of fat cells. Genetics, lifestyle, and inflammation play crucial roles in these processes, impacting body fat management and metabolic health.
Unravelling Fat: A Deep Dive into Its Accumulation and Composition

The series delves into the science of fat, exploring its biological complexity and role in weight management. The author’s personal journey highlights fluctuating weight and aims to clarify concepts like adipocytes and triglycerides. It will cover fat accumulation, cell growth, and provide practical health tips while making science accessible.
A Practical Plan to Manage Your Fat Cell Warehouse

This final chapter summarizes key insights from the Fat Cell Warehouse series, outlining a practical plan to manage fat storage and burning. It emphasizes limiting fat storage through balanced eating and stress management, boosting fat burning with intermittent fasting and exercise, and sustaining balance via consistent healthy habits. Future explorations will continue.