Coach Micah's: Fit Project Podcast · Micah Smith

3 HUGE mistakes we all make that plateau fat loss | FPP #162

·29 min·1 clip

Micah’s third mistake is the “little things” problem: sauces, oils, drinks, and tiny snacks can erase a deficit.

1. Coach Micah’s Fit Project Podcast episode #162 centers on three dieting mistakes that plateau fat loss. 2. Coach Micah is the host, a personal trainer of seven years, and he says he has helped “over 1000 people” lose body fat. 3. The episode asks what people keep telling themselves about dieting that blocks progress. 4. He starts with the idea that “time is moving really quickly” and uses 2025, 2030, 2050, and 2000 to push listeners to start planning now. 5. He says people often wait for the “perfect diet” and “perfect training plan” before acting. 6. He argues that mistakes are lessons and says YouTube taught him the technical side of running the podcast. 7. The first mistake is believing you can “out exercise your diet.” 8. He says a Whoop watch showed 700 calories burned on a six-mile run, but that number should not be treated as food allowance. 9. He compares less than a minute eating a Tim Hortons maple dip donut with 18 minutes of running to burn 240 calories. 10. He says a 35-minute walk burned 103 calories, which shows why short “extra cardio” sessions do not erase much food. 11. He says the gap between a run and a walk is a concrete reason exercise burn is hard to match to calorie intake. 12. He describes the second mistake as believing “the weekends only two days,” so a Friday-to-Sunday blowup does not matter. 13. He gives a math example of a 300-calorie daily deficit across five weekdays creating 1500 calories of progress. 14. He says a restaurant meal with drinks, plus snacks on Sunday, can wipe out that 1500-calorie deficit. 15. He adds that weight gain usually happens through accumulated moments across months, not one steady overeating pattern every day. 16. The third mistake is ignoring small calorie additions such as sauces, oils, beverages, and office chocolate. 17. He mentions 50-calorie drinks, 30-calorie sauce servings, and 20-calorie Hershey’s Kisses as examples that add up. 18. He says losing 10 or 20 pounds usually means the body needs a steeper deficit, so these small extras matter more later. 19. The tone is direct, practical, and repetitive in a coaching style built around concrete calorie examples. 20. People who want fat-loss advice grounded in weekly calorie math will get the most from it, while listeners wanting story-driven conversation may skip it.

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