#164 - Calorie Deficit Basics for Successful Fat Loss

In this episode of Talking Nutrition, Johan Vesters delves into the topic of fat loss, expanding on the principles discussed in the previous episode. He emphasizes the importance of intentionality in weight loss efforts and shares ten essential basics for achieving sustainable fat loss. The conversation covers the significance of understanding maintenance calories, tracking macros, managing hunger, and the role of sleep and stress in the fat loss journey. Johan encourages listeners to approach fat loss as a seasonal process and to maintain a balanced perspective on their health and nutrition goals.


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Discussed in this episode:

• Going into fat loss phases with intention
• Maintenance and routines first
• Tracking macros
• Weight, measurements, and photos
• Don’t just slash your calories in half
• Protein, fiber, and filling foods
• Sleep and stress management
• Weight lifting and cardio
• Daily step count
• Setting an end date
• Stick with the basics

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