Wellness for Real Life Podcast

In this week’s episode of the Wellness for Real Life Podcast, Marci and Lauren tackle the critical foundations of fat loss in the first installment of their January Fat Loss Series. They discuss the importance of distinguishing between weight loss and fat loss, how to create and sustain a calorie deficit, and the powerful roles that movement and nutrition quality play in the process. Whether you're looking to drop a few pounds or improve your overall health, this episode provides actionable tips to help you reach your goals sustainably and effectively.

They also share personal stories (like walking pad mishaps and indulgent meals) and provide practical advice on tracking your progress, understanding your metabolism, and leveraging non-exercise activity thermogenesis (NEAT) to your advantage. If you’re ready to crush your fat loss goals this year, tune in now!

Key Timestamps:

• [00:13] – Opening with compassion: Marci and Lauren reflect on the Southern California fires and the importance of gratitude during difficult times.
• [00:47] – Why fitness and fat loss matter, even during challenging global events.
• [09:36] – Weight loss vs. fat loss: What’s the difference, and why should you care?
• [14:40] – The key to fat loss success: Understanding the calorie deficit and why tracking is critical.
• [20:15] – Why food quality matters just as much as calorie quantity.
• [25:10] – Dining out pitfalls: How hidden calories can sabotage your fat loss goals.
• [28:40] – Understanding metabolism: The four components and how they impact your calorie burn.
• [35:33] – NEAT explained: Why the small, everyday movements you make might be your biggest fat loss ally.
• [40:30] – Practical ways to increase your NEAT, even with a busy schedule.
• [43:50] – The underrated fitness tool: Why a walking pad could transform your activity levels.
• [49:12] – How to set up and monitor your calorie deficit for sustainable fat loss.
• [51:50] – Managing expectations: Why slower fat loss might actually be better for you.
• [52:42] – Sneak peek: Next week’s episode on common tracking mistakes and why you might think you’re in a deficit (but aren’t).

Key Links/Resources

• Marci’s Instagram
• Lauren’s Instagram
• Episode on Losing Weight without Tracking
• Marci and Lauren’s Favorite Walking Pads: Walking Pad Company (Foldable Options Available)
• Track Your Movement: Download a pedometer app for your phone or invest in an Apple Watch/Fitbit for step tracking.
• Support California Fire Victims: Donation resources listed on LA Times Instagram Post.
• Gut Health Quiz: Try the New York Times quiz on identifying ultra-processed foods.

If you found this episode helpful, please rate and review us on your favorite podcast platform. It helps us reach more listeners and continue to bring you actionable, real-life advice.

Follow us on Instagram for even more fat loss tips, and don’t forget to subscribe so you don’t miss next week’s episode where we’ll cover the most common tracking mistakes and how to avoid them. See you then!