807: 7 Ways To Eat More, Stress Less, And Still Lose Fat
Fit, Healthy And Happy Podcast
Colossus Fitness
4.9 • 572 Ratings
🗓️ 21 May 2026
⏱️ 19 minutes
🧾️ Download transcript
Summary
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Struggling to lose fat without giving up your favorite foods? In this video, we break down 7 simple fat loss tips to help you eat more food, reduce stress, control cravings, boost metabolism, and build a sustainable calorie deficit without feeling restricted.
Learn how to make weight loss easier with high protein meals, low calorie dense foods, smarter nutrition habits, better portion control, and realistic fitness strategies that actually fit your lifestyle long term.
Listed points:
1- Stop blowing your macro budget early in the day
One of the biggest mistakes people make is eating a super high-calorie breakfast or grabbing a calorie-dense treat early in the day.
Instead, start your day with a protein-focused meal that actually gives you room to work with later.
Think eggs and egg whites, Greek yogurt, protein oats, lean meat, fruit, or something that gives you a good amount of protein without destroying your carbs and fats by 9 a.m.
The goal is not to be perfect.
The goal is to make the rest of your day easier.
2- Pre-log your food before you eat it
Most people track reactively.
They eat whatever they want, log it after, and then realize they have 17 grams of carbs, 4 grams of fat, and 80 grams of protein left for dinner.
3- Stop drinking your calories
4- Watch the sneaky high-calorie add ons: Someone makes a salad and thinks they’re crushing it. Then they add creamy dressing, croutons, bacon bits, cheese, candied nuts, avocado, and a bunch of oil.Now that salad has more calories than a burger and fries.
5- Chill out and know results come over time
Compounding power
Largest friction at the start - You’re scanning labels, weighing food, trying to figure out servings, wondering if you logged the cooked or raw version, and feeling like you need a degree in nutrition just to eat lunch.
6- Use low-calorie sauces to make “boring” foods taste good
7- Read labels and don’t get fooled by marketing
A “protein” bar with 4 grams of protein is not a protein bar.
A “healthy” drink loaded with sugar is still liquid calories.
A salad with 700 calories of toppings is still 700 calories.
Same thing happens with coffee creamers, cooking oils, sauces, dips, spreads, and toppings.
Thanks for listening! We genuinely appreciate every single one of you listening.
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Transcript
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| 0:37.9 | and keeping amazing episodes coming your way every Monday and Thursday now into the episode. |
| 0:48.6 | What's going on everybody? Welcome to the fit, healthy, and most of all happy podcast. I'm your |
| 0:56.0 | coach and host Josh here with his co-host and co-coach KG and I'm in the house. And we got a fun |
| 1:03.6 | snappy episode for summer here because I wanted to give you seven actionable ways to eat more, |
| 1:08.7 | stress less and still lose fat. So we had an old article that was our |
| 1:12.9 | top 30 macro hacks. And I kind of repurposed this episode and narrowed it down to my seven best |
| 1:18.5 | tips and tricks to help you with your adherence, with your tracking. So if you're not tracking, |
| 1:23.0 | this is going to be your call to go ahead and start tracking your food because what gets track, |
| 1:27.3 | gets managed. It takes the guesswork out of it and it allows you to have a very calculated approach to fat loss, to muscle gain to any phasing or goal you want to achieve. And these are really going to help you with that as well. And the best part is takes the guess work out, takes the guilt out, takes the stress out of the journey so let's just jump into it so the first |
| 1:45.9 | tip i have and this is truly my favorite tip and that is stop blowing your macro budget early in the |
| 1:52.0 | day if you're someone who loves food i can totally understand the desire to want to have a massive |
| 1:57.6 | breakfast of bacon and eggs and ton of buttermilk pancakes with full |
| 2:02.2 | calorie syrup. It can be really easy. Even if you go out for brunch and have a huge thing |
| 2:06.4 | of chocolate chip pancakes to eat 1,000, 2,000 calories at the start of the day. What's hard about |
| 2:11.7 | that is the rest of the day becomes that much more difficult because you don't have much |
| 2:15.2 | room left willpower dwindles throughout the measure |
| 2:18.2 | of the day and it just becomes harder and harder so for me i've had a lot of personal success by really |
| 2:23.3 | just saying how can i lay up my day with the most success possible another example with this could be |
| 2:28.2 | eating too early sometimes my children will wake up at 5 a.m i'm hungry it's tempting to eat but then |
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