Fat loss is one of the most talked-about topics in health and fitness — and one of the most misunderstood.

Most approaches get it wrong from the start. Slash calories too hard, add a tonne of cardio, cut out entire food groups — and yes, the scales might move at first. But the longer-term result is often lost muscle, a sluggish metabolism, tanked energy, and a rebound that leaves you worse off than before.

In this episode, we cut through the noise and get into what actually works.

You'll learn:

• Why extreme calorie restriction triggers metabolic adaptation — and how to avoid it
• The role of protein in preserving muscle during a fat loss phase
• Why resistance training is non-negotiable (and why cardio alone won't cut it)
• How to set up a deficit that drives real results without wrecking your hormones
• The underrated role of sleep and stress in body composition
• How to structure a longer fat loss phase — including why diet breaks are a smart strategy, not a cop-out
• How to troubleshoot a stall without going more extreme

This isn't about restriction, willpower, or punishment. It's about working with your body — not against it.

If you want to lose fat, keep your muscle, and come out the other side feeling stronger — this one's for you. 💚

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Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.