Let’s Talk Calories, Hunger & Fat Loss
Hello beautiful humans,
It’s been a minute!
I’ve been busy helping my incredible clients smash their goals in the gym, and I couldn’t be prouder of the progress we’ve made together. Whether it’s building strength, increasing confidence, or mastering nutrition, the wins keep coming!
Lately, I’ve been diving into James Smith’s Not a Diet Book, and I wanted to share some key takeaways because, as we know—knowledge is power.
The Truth About Fat Loss & Calories
If your goal is fat loss, you must be expending more energy than you’re consuming—plain and simple. The less consistent you are, the longer it will take. There are two types of people: those who occasionally fall off track and those who lie about it.
Don’t be the person who orders a salad at lunch only to go home and smash a McFlurry and a hot apple pie. The math doesn’t work like that.
Low carb, high fat, intermittent fasting—no matter what diet you choose, it all comes down to a calorie deficit.
Hunger Hormones & Why You Feel ‘Hangry’
Your appetite is controlled by two key hormones: leptin and ghrelin.
Ghrelin: Think of this as your "low fuel" warning light, telling you when to eat.
Leptin: This is like the click when you fill up your tank, signaling that you’re full.
Ignoring these signals (or constantly overriding them) can make it harder to regulate your appetite and, in turn, your body composition.
Is a Calorie Just a Calorie?
Technically, yes—a calorie is a unit of energy. But does your body treat all calories the same? Absolutely not..
100 calories from potato will be absorbed and used differently than 100 calories from chicken. The potato might refuel muscles after training, while the chicken provides amino acids for muscle repair. Same calorie value, different roles.
Why Protein is Non-Negotiable
Research shows there’s no real difference between overfeeding on carbs or fats, but protein has a protective effect against fat gain, especially when combined with resistance training.
More protein = better muscle retention and body composition. This is why I set tangible nutrition goals with my clients—it’s not just about calories, but what makes up those calories.
It’s Like Balancing Your Bank Account
Tracking calories is like budgeting between paychecks. You can track daily or weekly—it’s up to you. The goal is to maintain awareness, not obsess over every detail.
Exercise plays a role, but you’re not a dog that needs a reward for training. If you miss the gym, you’ll still be in a calorie deficit—just a smaller one. Movement is a tool, not a punishment.
Let’s Make This Work for You
If you’re ready to understand nutrition in real, practical terms—no fads, no BS—let’s chat. My online coaching is designed to help you take control of your nutrition & training, so you see results that actually last.