366. I Want To Lose Fat And Gain Muscle: This Is What To Do
Hot, Healthy, Never Hungry
Lauren Hubert MS, RD
4.9 • 616 Ratings
🗓️ 19 February 2026
⏱️ 25 minutes
🧾️ Download transcript
Summary
In this episode, I'm breaking down everything you need to know about body recomposition – especially if your goal is to lose body fat and look leaner without obsessing over the scale.
Here's the truth: Not all progress is created equal. Weight loss and fat loss are not the same thing. And many women make the mistake of chasing fast scale drops that ultimately leave them feeling smaller… but not stronger, toned, or confident.
In today's episode, I'm covering:
✅ The difference between weight loss and fat loss
✅ What body recomposition really means (and why it matters)
✅ The 3 core things you must focus on if your goal is to lose fat and gain muscle at the same time
I'm also breaking down exactly how to achieve the body recomposition shift so many women are craving right now: looking leaner, feeling stronger, and finally seeing their workouts pay off.
MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, click HERE.
Grab the simple Protein Chart to know how much protein to be eating HERE.
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1:1 Coaching with Lauren and Our Team of Dietitians: HERE
To connect with Lauren, click HERE
Submit your question for advice from Lauren on the show HERE
Take the free Weight Loss Personality Quiz HERE
Shop Our Meal Plans HERE
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Related Episodes:
🎙️Episode 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year
🎙️Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress
🎙️Episode 105: Why Fat Loss is Better Than Weight Loss
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
Transcript
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| 0:00.5 | Calorie tracking works until it doesn't. |
| 0:03.5 | And if you're overweighing, measuring, and logging every bite, I want you to listen up. |
| 0:08.3 | Starting February 22nd, I'm hosting RIP Calorie Tracking Week, |
| 0:12.5 | a full week dedicated to losing weight without logging your food. |
| 0:17.2 | Because the truth is, your only options for weight loss aren't calorie counting or intuitive eating. |
| 0:22.1 | There is a middle ground and that is what I am teaching. |
| 0:25.6 | Head to the show notes and get on my email list to join us when it starts February 22nd. |
| 0:36.7 | Hello, my beautiful people, and welcome back to another episode of Hot Healthy, Never Hungry. |
| 0:43.6 | I have a little story to tell you. So I was talking to a client, and this client more recently was like, |
| 0:52.2 | hey, I'm going to the gym I go to. She ended up getting |
| 0:56.9 | like a body composition scan there called it in-body, which is really cool. And we're going to use |
| 1:00.8 | that to track her progress. And one of the reasons she decided to sign up for coaching was like, hey, |
| 1:06.4 | you know, I know you work so much like with not just losing weight but body recomposition, which was |
| 1:11.6 | like music to my ears and was like telling me about like the physical goals that she had and this |
| 1:15.7 | was like the first time we were talking. Long story short, she expressed me like, hey, I would love |
| 1:21.4 | to talk about this with you. I'm going to start to work on like my fitness routine with a trainer. |
| 1:26.5 | I'm going to go to a consult and on the nutrition side of things. I would love, you know, I'm going to start to work on like my fitness routine with a trainer. I'm going to go to a consult and on the nutrition side of things. I would love, you know, I know I'm already starting |
| 1:31.7 | to lose weight, but like I'd love to really talk about like the body recomposition side of things. |
| 1:35.9 | And as we got into this conversation, I just bring all of this up. I had this moment that I said to |
| 1:41.6 | her and I felt so giddy. Like when you first meet someone who like you really like and you're just like, oh, like I am just like excited. Like that's the feeling I get guys when I'm talking about body fat loss and I'm seeing the stats and the numbers and what you're doing |
| 2:02.7 | and I'm like either trying to find the gap or I'm reinforcing, hey, like, you're doing everything |
| 2:06.6 | right. The only change I would make is this. Like, oh, I cannot even describe to you guys. |
... |
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