All four BIA coaches in one room for this one. Michelle pulled the top 10 fat loss questions people are actually asking Google and ChatGPT, then put Coach Emily, Coach Amber, and Coach Brandi on the spot to answer them straight — no fluff, no "it's complicated" cop-outs. Why you're not losing weight even though you eat healthy, whether you have to give up carbs (you don't), why the scale jumps when you're doing everything right, and what a plateau actually means. Plus the questions nobody wants the answer to: yes, the margaritas count, and yes, you're supposed to be a little hungry. If you've ever typed one of these questions into a search bar at midnight, this episode is for you. Key points - Why am I not losing weight even though I eat healthy? Healthy food is still calories. If you're not in a deficit, it doesn't matter how clean the plate looks and weekends are usually where the deficit disappears. - How many calories should I eat? You can't know your deficit until you know your maintenance. Track everything you normally eat for a week or two first, with a food scale, not cups and guesses. - Best macros for fat loss? Nobody can tell you your macros from a DM. General rule from the coaches: protein at roughly 80% of body weight in grams (or goal body weight), moderate fat, and more carbs than fat. - Do I have to give up carbs? No. Bread, rice, fruit, pancakes, potatoes, all fine in a deficit. Never cut out an entire macro. - Why did my weight plateau? A real plateau (three-ish weeks, zero movement) means your old deficit is your new maintenance. Drop food a little, walk more, or both, you don't need to slash everything. - Do I need cardio? Nope. It's a tool, not a requirement. Walking beats the Stairmaster, especially the hanging-on-the-rails version. - Sweat, waist trainers, and belly fat: sweat isn't fat leaving your body, you can't spot reduce, and that waist trainer is only costing you water weight. - Why is the scale up when I'm doing everything right? Salt, your cycle, a late meal, or the drinks you didn't track. Your body tracks the margaritas even when you don't. - How much protein, and when? Goal body weight in grams is a solid target. Mostly from whole food, your gut will not thank you for an all-shake diet. - How long does fat loss take? Slower than you want. Ten pounds in three months is good progress, and the faster it comes off, the less likely it stays off. - What about PCOS? A deficit still applies — it may just sit a little lower. There's no condition that exempts you from energy balance. - And the one nobody likes hearing: if you're in a deficit, you're supposed to be a little hungry. That's it working.
