In this episode, Lou shares a personal reset approach to fat loss, detailing a plan to lose 4kg in 4 weeks by refining daily habits. While the goal is not strictly to lose that amount, she focuses on practical strategies for those feeling stuck in unhealthy routines. Lou explains the science behind calories, energy expenditure, and the importance of creating a calorie deficit for fat loss.  KEY TAKEAWAYS To lose fat, it's essential to consume fewer calories than you burn, creating a calorie deficit. Understanding your Total Daily Energy Expenditure (TDEE) helps in determining how many calories to consume for weight loss. Non-exercise activity thermogenesis (NEAT) plays a significant role in daily calorie burn. Simple actions like walking more, standing up frequently, and being less sedentary can significantly increase calorie expenditure without the need for intense workouts. Consuming adequate protein is crucial for muscle repair, satiety, and maintaining muscle mass during weight loss. It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates. Planning meals and snacks within specific time windows can help reduce mindless snacking and improve adherence to a calorie-controlled diet. This approach allows for better digestion and helps manage hunger levels. Adequate sleep is vital for regulating hunger hormones and maintaining willpower. Reducing late-night activities, such as creating social media content, can help improve sleep quality, which in turn supports better dietary choices and overall health. BEST MOMENTS "Calories in versus calories out, it's literally science. In order to lose fat, you need to be using more energy than you are putting in your body." "I am going to remove bagels and bread, they are quite calorie dense. I was having three a day, and realistically, if I'm reducing my running, I do not need three bagels a day." "Changing your environment will help you change your habits. Removing yourself from that environment where you did the bad snacking makes it easier to stick to your goals." "Eat only at planned meal times, including a planned snack time. This is going to reduce mindless snacking and supports calorie control." "The goal is not perfection at all, it's just progress. If you slip up, just reset and keep going." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/