How to Lose Weight and Keep It Off — The Real Science

How to Lose Weight and Keep It Off — The Real Science

You've been eating healthy, doing all the workouts, and the scale still isn't moving. Sound familiar? In this episode, we're breaking down exactly how fat loss actually works — no cleanses, no 1200-calorie starvation plans, just the real framework. We cover: → Why body weight matters (and what's actually happening inside your fat cells — this one might surprise you) → TDEE, BMR, and how to find your maintenance calories → How to set a sustainable calorie deficit → Macros made simple — protein, carbs, and fat explained → The "add a zero" trick for spotting good protein sources → Why tracking matters (and why we're all terrible at estimating calories) → Habit stacking to make healthy behaviors automatic → NEAT — the hidden calorie burner most people ignore This is the nutrition foundation. Exercise is coming in the next episode. 🔗 Use the free calculator to get your personalized numbers: wellnessafclub.com

Why I'm here

Welcome to The Wellness AF Club. In this short introductory episode, I share why this podcast exists, how my own relationship with health evolved after decades of dieting and confusion, and how working in medical coding exposed me to the long-term consequences of preventable chronic disease.