In this episode, Lachy and Raph debunk common weight loss myths and explain the basics. Learn how weight loss is all about burning more calories than you eat and understand how conditions like thyroid issues and low testosterone can affect your progress. They break down the components of "calories out" and emphasise creating a calorie deficit through a mix of exercise and smart eating. Discover the best exercises for fat loss, including weight training and walking, and the benefits of choosing high-volume, low-calorie foods to keep you energised throughout your busy day.

Takeaways

• Weight gain occurs when you consume more calories than you expend, and weight loss occurs when you burn more calories than you consume
• Medical conditions like thyroid issues and low testosterone can affect weight loss.
• Calories out consists of basal metabolic rate, non-exercise activity thermogenesis, thermic effect of food, and exercise.
• Creating a calorie deficit through a combination of exercise and reducing food intake is key for weight loss.
• A combination of weight training and cardio, with an emphasis on low-intensity cardio like walking, is beneficial for fat loss.
• Foods with high volume and low calories, such as whole foods, are helpful for weight loss.

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