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In this episode of Reality Check with Jess and Jill, we break down how fat loss actually works and why eating less does not always lead to the progress you expect.
Jess and Jill walk through the difference between BMR and total daily energy expenditure, how to estimate maintenance calories, and how to create a calorie deficit that still supports training, sleep, digestion, muscle, and day-to-day energy.
They also explain why the scale can feel confusing during a fat-loss phase. Water retention, sodium, carbohydrates, menstrual cycle changes, constipation, travel, stress, and hard training can all shift body weight without reflecting true fat gain or loss.
This episode also covers the common reasons someone may feel like they are eating low calories and still not losing weight, including inaccurate tracking, restaurant meals, weekend intake, oils, sauces, drinks, snacks, lower daily movement, metabolic adaptation, thyroid changes, insulin resistance, PCOS, poor sleep, and gut symptoms.
Jess and Jill also discuss when reverse dieting, eating more, or spending time at maintenance may be the better next step before pushing into another fat-loss phase.
If you have ever felt stuck, confused by your calories, or unsure whether your metabolism is actually the issue, this episode gives you a clear way to assess what is happening.
Reviews are everything! We'd love for you to drop us a 5-star rating and anything you want to share if you enjoyed this episode!
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