Part 3: How to Lose 20lbs. in 2 Months (The Most IMPORTANT and Overlooked Aspect of Fat Loss)

The last 2 weeks, I walked you through exactly how I would train and eat to lose 20lbs. in 2 months.
You can read part 1 regarding diet here and part 2 regarding training here.

This week we are breaking down part 3, which is probably the most overlooked, yet most important aspect of fat loss and that is stress management.

You maybe thinking "But you said a caloric deficit is the most important factor to fat loss."

Yes, you won't lose fat without a caloric deficit, this is true.

But....It is very difficult to stay in a caloric deficit if you aren't managing stress.

Have you ever been doing great on your training and diet only to have a rough week at work/fight with spouse/kids schedules/travel, etc. etc. etc. only to crack under the pressure and regress back to old eating habits?

I've certainly been there. This is why managing stress and lifestyle is so important. The most important. Its the precursor to healthy habits.

Lets briefly breakdown what is going on metabolically when stressed.

Stress has major effects on fat storing hormones like cortisol and insulin. When you're stressed, cortisol levels rise, which can increase belly fat due to its interaction with enzymes and fat cells in that area. Here’s a simplified equation to illustrate this:

Stress---->Cortisol---->Insulin---->Belly Fat

Additionally, stress can cause cravings for unhealthy foods high in sugar and fat, further compounding fat gain issues.

Sugar + Fats + Stress= Belly Fat

You must be able to manage your stress so that you can minimize the negative effects it may have metabolically, hormonally and in your habits and actions. 

I always say; You don't get rid of stressors, you just get better at minimizing the negative effects it has on you.

All of the suggestions below will help to manage stress, cortisol and insulin.

1. NEAT. This is an acronym for Non Exercise Associated Thermogenesis. This is the amount of movement you get each day that is NOT exercise related. NEAT, accounts for 15% of overall calories burned each day. To compare, the thermic effect of food (TEF) accounts for 10% while exercise associated thermogenesis (EAT) accounts for 5%. 

Read that again. Movement accounts for just as many calories burned as both food and exercise combined.

NEAT, is leisure walking, folding laundry, fidgeting (yes, your nervous habit may have metabolic benefits, lol.) and any other basic movement you do during the day. 

Movement like this also improves insulin sensitivity while not taxing the body too much. The sweet spot is 8-`10k steps per day which is roughly 4-5 miles of walking per day. Don't stress though if you aren't close, just aim to get more than you are and improve from there. Bonus if you can get walks outside in nature for the further stress reducing benefits. A study a while back outlined those benefits and you can read them here.

I look to get walking first thing in the morning and also in the evening. When possible I will get out for quick 15-20 minute walks during the day too.

If you are have a desk job then I'd highly suggest scheduling walks and carving out that time during the day. Take breaks every 1-2 hours for movement if carving out large chunks is problematic. 

2. Sleep. Poor sleep raises cortisol levels, disrupting your hormonal balance, which is critical for fat loss. Elevated cortisol leads to increased hunger, cravings for high-calorie foods, and fat storage, especially around the middle. Insufficient sleep also decreases insulin sensitivity, making it harder for your body to manage glucose. This leads to higher fat storage and increased hunger. Lastly, The hypothalamus, which regulates hunger and satiety, becomes less effective due to sleep deprivation. This can result in overeating and difficulty feeling satisfied from meals.

Do you really need any more reasons to get better sleep? 

Everybody has different demons to battel when it comes to sleep habits so it is important that you bring awareness to what yours are and then set boundaries and systems around better bedtime habits.

3. Breathwork. Engaging in breathwork exercises helps calm the mind and lower cortisol levels. Techniques like deep breathing, where you inhale for eight seconds, hold for two seconds, and exhale for four, can bring about a profound relaxation response. I really like Wim Hoff breathing. You can see a quick 10 minute breathwork session that I like to do here.

4. Supplements. Over the last several years supplements have been created to help better manage the effects of stress. Specifically ashwagandha, rhodiola, and CBD.

Ashwagandha: Great for those who are "wired but tired," dealing with fatigue and anxiety. It helps calm the nervous system and may improve sleep quality. Recommended dose is 600–1,200 mg of standardized products.

Rhodiola: Best suited for those experiencing both mental and physical fatigue. It can boost energy levels and alleviate mild depression. The typical dose is 200–600 mg of standardized products.

CBD (Cannabidiol): Influences the endocannabinoid system, which plays a role in regulating stress hormones. It can promote relaxation and improve overall metabolic function.

NOTE: I am not a doctor and simply sharing what I have seen work for me and others so always consult with your provider or physician for guidance here.

5. Cold Water Exposure. There is lots of debate and research here on the benefits of cold water exposure. My personal experience has been that it is extremely helpful and beneficial for a few reason.

First, it is a controlled stressor meaning I can acclimate to it and raise my stress tolerance over time. I have seen that as I get more and more accustomed to cold water exposure, that my immune system is better as well as less stress reactive (emotional eating.)

Second, doing hard stuff makes it easier to do hard stuff. Mental and emotional resilience are always important to success in anything.

There is a lot of information here so pick 1 or 2 of them to start and add more over time. I promise that implementing these things with the things we discussed in the previous two blogs will bring about major changes in your health and body composition. 

Have fun with it! 

Fat loss and fitness are infinite games and are never ending. Enjoy it!

PS If you are looking for extra support then visit one of the two options I have to work together. You can find links to them below, or reply back to this email and I will contact you personally. 

Have a great week.

-Alex