In today's episode, we dive into the fundamentals of fat loss. We explain the difference between fat loss and weight loss, we break down why fad diets “work,” explain what research has shown to be necessary for fat loss, and teach you how to find the ballpark estimation of your calorie deficit, protein, and fiber goals. We discuss what it means to “eat more and lose weight,” and debunk a few weight loss myths floating around the internet.

We share some practical methods to manage hunger while in a fat loss phase / calorie deficit, and discuss how to pick a goal weight.

Tune in to hear practical advise and insights (professional and personal) that will help you navigate the Wild West of diets, and achieve your fat loss goals sustainably, and, dare we say, enjoyably.

“Stop freaking out over a couple of weeks or even a month, you just have to stick to your guns and trust that what you're doing is where you need to be, and stop second guessing yourself.”

- Amy Rudolph

“For all of the tips and tricks we have, a lot of the time the decision is just gonna be: I’m not gonna eat something. You can't really get around that.”

- Iris Deadlifts

“‘No’ has become a bad word, and it’s not.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• Understanding the difference between fat loss and weight loss
• What is essential for fat loss, regardless of dietary approach
• Why many fad diets “work” (until they don’t)
• The importance of viewing the long term trends instead of daily fluctuations
• Some practical methods to manage hunger in a calorie deficit
• How to choose a goal weight
• How can you “eat more and lose weight?”

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.