Homepage Stijn van WilligenStijn van Willigen2022-07-14T06:22:56+00:00

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Take-away:
Feeling like you belong, are competent, and have freedom of choice at work is strongly linked to better sleep, less anxiety, and less depressive symptoms. Better sleep translates to a higher quality of life and more fat loss and muscle growth.

Definitions 3 highly validated basic *psychological* needs (ABC):
🌟Autonomy: I feel like I can safely be myself and make my own choices.
❤️Belonging: I feel respected, understood, and cared for.
🚀Competence: I feel that my skills and contributions are valuable.

🎬 How to apply:
1️⃣ **Do important work you're good at.** Ideally it aligns with your personal values (for example Social justice, Pleasure, National security, etc.), and your skills are valued. This enhances sense of Autonomy and Competence.

2️⃣ **Invest in colleague relationships.** For example learn more about their personal interests, openly and acceptingly listen to their life struggles, etc. This enhances Belonging.

3️⃣ **Find work with a better manager.** Need-supportive managers begin from the employee perspective and encourage self-initiation and self-direction (autonomy), remain positive that the employee can succeed (competence), and develop a warm interpersonal climate (belonging) [9].

Study references (and Pubmed IDs):
1. Meta-analysis Lim & Dinges (2010): 20438143
2. Curcio et al. (2006): 16564189
3. Meta-analysis Benca et al. (1992): 1386215
4. Strine & Chapman (2005): 15680291
5. Nedeltcheva et al. (2010): 20921542
6. Wang et al. (2018): 29438540
7. Deci & Ryan (2007): The "What" and "Why" of Goal Pursuits: Human Needs and the Self-Determination of Behavior.
8. Niemiec et al. (2022): 35139261
9. Ng et al. (2012) Pubmed ID 26168470
10. Campbell et al. (2006): University students’ sleep during an exam period: the role of basic psychological needs and stress
11. Campbell et al. (2008): Examining the role of psychological need satisfaction in sleep: A Self-Determination Theory perspective

⏱️ Quick, plant based, protein rich, helps fat

⏱️ Quick, plant based, protein rich, helps fat loss.

Because there’s a recipe for ~525 kcal (typical for ~1500 kcal diet) and ~700 kcal (typical for ~1900 kcal diet).

You may want to use another type of plant based minced beef, but “Beyond mince” has macros very similar to ground beef.

The plant based versions have ~8 g less protein (but is still high protein).

Eating less calories than you burn is *always* key for fat loss. (No, rice is not going to make you fat.)

See story highlight “Calorie burn per day” to determine your ballpark daily calorie intake for weight loss.

🔪 Total ingredients to prepare for:

🙍 ~525 kCal, ~28 g protein, 1 person:
100 g (4 oz) Beyond mince OR Ground beef
35 g (1.5 oz) Lettuce, mix
2 tbsp (36 g) Salsa sauce (mild)
2 tbsp (20 g) Violife grated OR Shredded cheese (mild)
2 piece (80 g) Tortilla wraps (medium size)

🙍 ~700 kCal, ~33 g protein, 1 person:
*Added* 0.25 piece (45 g) Avocado
125 g (5 oz) Beyond mince OR Ground beef
35 g (1.5 oz) Lettuce, mix
3 tbsp (56 g) Salsa sauce (mild)
2 tbsp (20 g) Violife grated OR Shredded cheese (mild)
2 piece (80 g) Tortilla wraps (medium size)

👨‍👩‍👧‍👧 1x weight loss option ~525 kCal + 1x typical adult + 2x child:
0.25 piece (45 g) Avocado
425 g (17 oz) Beyond mince OR Ground beef
140 g (6 oz) Lettuce, mix
9 tbsp (164 g) Salsa sauce (mild)
8 tbsp (80 g) Violife grated OR Shredded cheese (mild)
8 piece (320 g) Tortilla wraps (medium size)

👨‍👩‍👧‍👧 1x weight loss option ~700 kCal + 1x typical adult + 2x child:
0.5 piece (90 g) Avocado
450 g (18 oz) Beyond mince OR Ground beef
140 g (6 oz) Lettuce, mix
10 tbsp (184 g) Salsa sauce (mild)
8 tbsp (80 g) Violife grated OR Shredded cheese (mild)
8 piece (320 g) Tortilla wraps (medium size)

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In collaboration with @shannonbillowsfitness

Graph based on data from a study that @thealanaragon @james.krieger, and @bradschoenfeldphd contributed to.

Take-away:
When you lift weights while dieting (calorie deficit), you will very likely maintain/gain more muscle and burn more (belly) body fat.

🎬 How to apply:
1️⃣ **Sleep enough.** Fundamental and most important to burning more fat (and maintaining/growing muscle).

2️⃣ **Lift weights consistently.** Commit to 2-3 weight training sessions per week of 30-45 min.

3️⃣ **Eat enough protein.** The current research standing indicates 1.5 g /kg (0.7 g /lb) is optimal for women.

Of course, all these while staying in a calorie deficit.

Footnote 1: We actually took the average of month 3 and month 4 figures of the study, since the month 4 muscle measurements for the weightlifting group were very unexpected: they suddenly lost 1.5 lbs muscle in 1 month. This measurement was possibly due to a shift of glycogen/water content of the muscle, the authors state. A further supporting argument: this unexpected result is not in line with other findings in the scientific literature.

Study references:
1. Miller et al. (2010): Pubmed ID 28871849
2. Bouchard et al. (2009): Pubmed ID 18779759
3. Beavers et al. (2017): Pubmed ID 29086504
4. Clark et al. (2015): Pubmed ID 25973403

Finish carousel ➡️ Tap for post overview. Res

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Research finds that if you are sleep deprived while trying to lose fat, fixing your sleep could potentially more than double your fat loss and save your muscle.

🎬 Action points:
If you are losing hours of sleep, try these:

1️⃣ **Make time for sleep** Get in bed earlier or get up later.

2️⃣ **To-do list** Take 5 minutes to create a to-do list for the next days to decrease ruminating and fall asleep up to 40 min. quicker [study 3].

3️⃣ **Blue light therapy** During the dark winter months, every morning for 1-2 hours shine a blue-enriched light on your beautiful face to sleep better at night [study 4].

Note that there may be deeper problems causing you not to sleep well, which requires more than these techniques.

🔗 Check link in bio for full article with study details.

Study references:
1. Nedeltcheva et al. (2010): Pubmed ID 20921542
2. Wang et al. (2018): Pubmed ID 29438540
3. Scullin et al. (2018): Pubmed ID 29058942
4. Viola et al. (2008): Pubmed ID 18815716

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