Why you're not losing weight in a calorie deficit

Everyone overcomplicates fat loss. In this episode we break down the single biggest reason you're not losing weight - and why "I'm not losing weight" is the wrong question in the first place. We get into the difference between losing weight and losing fat, why the scale lies to you, the under-reporting trap that quietly stalls most people, how to actually weigh your food (cooked vs raw), and whether your metabolism is really "broken." Then we hand you the exact protein targets, calorie equation and training setup we use with our coaching clients, plus refeeds, calorie cycling, and why your weight spikes after a big meal (and why it's not fat). If the scale won't budge no matter what you do, this one's for you. 🔴 STRONGER THAN THE SILENCE We're taking on a full Ironman this August for CALM, raising money for men's mental health. Every pound helps, please donate here: https://www.justgiving.com/page/stronger-than-the-silence 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick CHAPTERS 00:00 Intro 00:33 The one real reason you're not losing weight 01:41 Weight vs fat: ask a better question 02:31 Why the scale is lying to you 03:23 Are you actually in a deficit? (under-reporting) 04:58 Cooked vs raw: the food-weighing mistake 06:27 When it's NOT just calories (PCOS, thyroid) 07:32 Adaptive thermogenesis & the Biggest Loser study 08:49 Why your metabolism and step count drop 11:03 Build muscle to burn fat at rest 12:35 How much protein you actually need 14:34 The simple calorie equation 15:42 Why strength training is non-negotiable 16:57 Refeeds & calorie cycling explained 18:58 Why your weight spikes after eating (not fat) 21:00 The takeaway: stop chasing the scale #FatLoss #CalorieDeficit #WeightLoss #FitnessPodcast #performwell Credits: Music: Infinite by Soundridemusic Link to Video: https://www.youtube.com/watch?v=VZwcnKbRBpo