Fat Loss Guide | Rate of Loss, Macros & Metabolic Adaptation

In this episode of The Bodybuilding Dietitians podcast, we do a full breakdown on fat loss, covering everything from whether you are actually ready to diet through to what to do when progress stalls. We talk through dieting readiness, rate of loss, how aggressive you can afford to be depending on body composition and experience, and why protein targets in a deficit likely need to sit higher than what gets thrown around on social media. The conversation also covers cardio and NEAT as expenditure tools, why daily movement often drops more than people realise during a diet, and what metabolic adaptation actually looks like in practice versus the narrative that gets built online. We also discuss training in a deficit, performance red flags to watch for, and why progress photos, gym performance, and measurements deserve attention alongside the scale. ⸻ Links & Resources Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow Website – https://www.thebodybuildingdietitians.com/ Instagram The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en Refalo et al. paper: https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx ⸻ Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.