Welcome back to another episode of The Real Dish, I’m Chef Mareya, and today in episode 122, we’re going to unpack an ultra hot and a minefield of a subject – weight and fat loss. I will do everything I can to handle this with the utmost sensitivity.

Now, there’s a LOT of sizzling conversation semaglutides, aka Ozempic, Wegovy and Mounjaro, which are actually intended for people with Type 2 diabetes, which helps manage blood glucose levels.  At the time of this recording, they are not FDA approved for weight loss, but because they have an off-label side effect of weight loss, and have the Hollywood blessing, a lot of people are on the bandwagon. Megastars like Oprah put a spotlight on it in her recent Weight Special on national television.

What people don’t really see is that once you start taking these, this is intended to to be a long-term treatment, injected into your body once a week.  Now, can we achieve stable blood sugar levels outside of an injection?  Yes you can, and over the decade that I have been helping people live a thriving, fitlife – whether through the Daniel Plan that I helped create or my books, programs or talks – I’ve seen it happen thousands of times when lifestyle habits shift.  But habit changes do have to shift, and there’s no magic pill.  And that’s what we’re going to really unpack today.  

You can change your body at any age, but how you do it will be slightly nuanced because it depends on a lot of factors – your age, gender, dna, your stress level, sleep quality and much more. Real, sustainable fat loss doesn’t require a starvation diet or excessive exercise or fasting for days on end. It’s more about consistent habits that you eat, rinse and repeat.  

I really hope this episode is something you listen to carefully so you can fully digest it and share with your friends and family because I want to help you do it in a healthy, sustainable way. Before I dive in, I’d love to share a story.

To kick things off, let’s talk about the basics. What exactly is fat burning, and how does it work? At its core, fat burning refers to the process by which your body breaks down stored fat and converts it into energy. This process is controlled by a complex interplay of hormones, enzymes, and metabolic pathways, all working together to regulate your body composition.

One key player in the fat-burning process is your metabolism. Metabolism encompasses all the chemical reactions that occur within your body to maintain life, including the breakdown of nutrients for energy. Your metabolic rate, or the speed at which your body burns calories, plays a crucial role in determining how efficiently you burn fat.

Losing body fat effectively involves a combination of dietary changes, exercise, and lifestyle adjustments. And here’s the one of the most important things I want you to walk away with today.  Building muscle changes EVERYTHING.  It stokes the fire for your metabolism, it helps manage your hormones – as it’s your largest endocrine organ – and it helps you age in a more healthy way, so when I talk about the scale, I want you to hear me loud and clear.  It’s only 1 measurement, and doesn’t represent the whole story.  

Here are just a few tips for burning body fat:

1. Healthy Diet: Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Reduce your intake of processed foods, sugary snacks, and beverages, as they can contribute to weight gain.
2. Caloric Deficit: To lose body fat, you need to consume fewer calories than you expend. This can be achieved by either reducing your calorie intake or increasing your physical activity levels, preferably through a combination of both.
3. Regular Exercise: Incorporate both cardiovascular exercise and strength training into your routine. Cardiovascular exercises like running, cycling, or swimming can help burn calories, while strength training builds muscle mass, which can increase your metabolism.
4. High-Intensity Interval Training (HIIT): HIIT involves alternating between short bursts of intense exercise and periods of rest or lower-intensity exercise. It has been shown to be effective for burning fat and improving overall fitness in a shorter amount of time compared to steady-state cardio.
5. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary calorie consumption.
6. Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones that regulate hunger and appetite, leading to increased cravings and overeating.
7. Manage Stress: Chronic stress can lead to overeating and weight gain. Practice stress-reducing activities such as meditation, yoga, deep breathing exercises, or spending time in nature.
8. Portion Control: Be mindful of portion sizes, as even healthy foods can contribute to weight gain if eaten in excess. Using smaller plates and bowls can help control portion sizes.
9. Consistency: Remember that sustainable fat loss takes time and consistency. Avoid crash diets or extreme exercise regimens, as they are not sustainable in the long term and can lead to health complications.

Supplements and Support

Incorporating supplements like magnesium and omega-3s can support overall health, enhance sleep, and help manage stress when used correctly. However, it’s essential to approach supplements with caution and under professional guidance to ensure they fit into your overall diet and health regimen.

I’ve personally been taking BIOptimizers lately and it’s been making a world of difference.  It’s the only magnesium supplement out there that incorporates all 7 forms of magnesium, and has helped so much with rest and recovery from day-to-day stresses. (Use my promo code for 10% off: MAREYA).

Every small step towards healthier habits can lead to significant changes. Understanding your body’s needs and how to meet them with nutritious food, regular exercise, and proper self-care are the first steps toward a healthier you.

By sharing these insights, I hope to empower you to make informed decisions about your health and to find sustainable ways to manage weight and wellness.

Remember, a healthy lifestyle is about balance and consistency, and it’s within your reach.

For more detailed discussions and personal insights on each topic mentioned here, I invite you to listen to the latest episode of my podcast, “The Real Dish.” Dive deeper into the conversation about sustainable health and weight management strategies, and gain valuable tips to implement in your daily life. You can listen to the episode here. Join me as we explore ways to feed your life well and make those transformative health changes that last.