Welcome back to the Self-Selecting Podcast! In Episode 20, we dive deep into setting realistic expectations when it comes to dieting and fat loss phases. Whether you're a competitive athlete or just someone looking to get in better shape, this episode provides invaluable insights to help you navigate your fitness journey effectively.

In this episode, we cover:

- Understanding weight fluctuations and setting realistic weight loss goals

- The importance of monitoring progress through weekly averages

- How to handle hunger during a fat loss phase

- Managing dietary fatigue and maintaining adherence

- The role of training performance in achieving fat loss goals

- Strategies for creating and sustaining a calorie deficit

Timestamps:

[00:00] - Introduction and welcoming new listeners

[02:20] - The importance of lab work for fitness enthusiasts and competitors

[05:10] - Managing weight fluctuations and setting realistic weight loss expectations

[09:50] - How to handle hunger during a fat loss phase

[13:35] - The role of weekly averages in tracking progress

[18:55] - Understanding and managing dietary fatigue

[24:15] - Effective strategies for creating a sustainable calorie deficit

[29:40] - Balancing cardio and weightlifting to maintain performance during fat loss

[34:05] - The impact of extreme measures on diet adherence and long-term success

[39:30] - Using diet breaks and refeeds to manage fatigue and sustain progress

[43:50] - Final thoughts on setting and managing diet expectations

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