What's going on everyone? Welcome to another episode of the fit, healthy, and most of all happy podcasts. I'm your coach and host Josh and this is my third time doing this intro because I keep messing it up here with my co-host.

KG and I'm in the house. Let's go. Third time's the charm. They say it for a reason. We're coming at you with a killer episode. I think I'm just so excited because we're giving you the science of weight loss. What matters, what doesn't. If you think of a pyramid, we're going to show you the thing you need to focus on and then kind of venture out into some of the additional factors. So we're going over five things. And the reason this episode is going to be so valuable is these things are going to be listed in the order of importance.

So a lot of people like to flip this around, but we are giving you just, you know, nothing but the truth. Nothing but the truth. I can't remember how that quote goes. You know, it's the truth, the whole truth and nothing but the truth. That's the one. So that's what we're doing today. And I'm going to start with number one.

So the first most important thing is energy balance. So that's what we're doing today. And I'm going to start with number one.

So the first most important thing is energy balance. So you probably heard this from everyone.

You know, it's calories in versus calories out. Energy in versus energy out. And you know, this is the most true thing ever.

Now, of course, this one gets tough because it encompasses a million things and can get quite

complicated.

When you consider energy in and energy out, it's really hard to fully quantify how much

energy is in and out.

And just the same with nutrition.

It's hard to quantify how much is in and out.

But our job as athletes, as people interested in fitness and health, is to learn how to do

this in the most intelligent way. So when we think of calories, you know, the best way we can control this is accurately, you know, logging and tracking our food by us doing this and making sure we are in a deficit, you know, that we are having less than our maintenance. And the best way to kind of discover your maintenance, honestly, is to, you could start with calculators, you can do all these different things. But it's to start tracking and then say, you know, is what I'm eating at this basic level of calories? Is my weight going up or down? And if it's staying the same, you're in maintenance, right? So that's something you can play with. So that's why tracking is so good because it gives us that ability to make changes, to either lose that weight, to add lean weight through a bulk, whatever it is.

So this is an easy way to kind of start with that. But this only works if you're being honest. Most people under report, they don't track accurately, you know, they're not weighing, they're not measuring. And that's where things can be tough. And we're never gonna be perfect. You know, one of the things that, I guess a pet peeve of mine is people go,

oh, I went out to this dinner and it was impossible to log.

You know, one of the things that I guess a pet peeve of mine is people go, oh, I went out to this dinner and it was impossible to log. You know, I'm like, ah, it's not that it's impossible. You know, it's that it's harder to log. Yes, I don't know how much oil the chef put. Yes, I don't know what's in their sauce that they have. But I can do my best job to kind of quantify that. And I need to do that best job if I really want to control these factors, right? So we can do that.

We want to make sure we're trying to. have, but I can do my best job to kind of quantify that. And I need to do that best job if I really

want to control these factors, right? So we can do that. We want to make sure we're tracking everything.

And then by doing that, we can be in that deficit and that's what's going to produce that change.

That is how you're going to lose weight in a nutshell. You know, this is the easiest way to go about

it even before considering energy. So that is number one is finding a way to get in that

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