ENG 32 - Calorie deficits

In this episode, I break down the fundamentals of fat loss and how everything is connected—from sleep and stress to calorie deficits, training, and everyday habits. I walk you through how to estimate your energy expenditure, create a sustainable calorie deficit without overcomplicating things, and why consistency matters more than perfection. We also look at how food choices impact your results, how to build simple meals with protein, carbohydrates, and vegetables, and how smartwatches can be used as a tool to better understand your activity and energy burn. The episode also covers how lifestyle affects hunger and recovery, and why small, realistic changes over time lead to the best long-term results. An episode for anyone who wants a clearer, no-nonsense understanding of weight loss—and how to build habits that actually last.