You’re eating healthy, training consistently, and still not losing weight — sound familiar?

In this week’s episode, Josh breaks down the three key levers that actually control fat loss and explains the most common mistakes people make when they think they’re “doing everything right.”

From hidden calories and weekend overeating to liquid calories and low activity, this episode gives you simple, actionable strategies to finally get the scales moving again.

Show Notes:

• Introduction: Why “eating healthy” doesn’t always equal fat loss
• What Does “Healthy” Really Mean? Hidden calorie traps in fruit, low-fat foods, and self-reporting bias
• Understanding Energy Balance: Calories in vs calories out explained simply
• The 3 Levers That Control Weight Loss:
  • Calories In – Food, alcohol, drinks, sauces, and weekend spikes
  • Exercise Calories Out – Why training alone isn’t enough
  • Non-Exercise Activity (NEAT) – The easiest fat loss accelerator most people overlook
• How to Track and Adjust: Using apps, food journals, and step targets to measure progress
• Real Talk: Why your weight may have plateaued for months
• Action Plan: How to get back on track by adjusting one lever at a time
• Listener Call-to-Action: DM @JoshRylatt with your fat loss questions

• Eating healthy but not losing weight
• Fat loss plateau
• Calorie deficit explained
• NEAT and weight loss
• Hidden calories
• Alcohol and fat loss
• Transformation Fit Podcast

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