The Truth About Fat Loss: Debunking the Calorie Deficit Myth

Recently, I watched a video from a guy who’s clearly putting in a ton of effort—lifting weights five days a week, doing his cardio, trying hard to drop weight.

But he’s frustrated because the scale isn’t moving.

And he’s starting to question everything.

He posted a video breaking down the so-called “myth” of calories in vs. calories out, claiming that the 3,500-calorie rule to lose a pound of fat is outdated and oversimplified.

Now, here’s the thing—he’s partially right.

• As you lose weight, your metabolism does slow down.
• Your non-exercise activity thermogenesis (NEAT) can drop.
• Hunger can increase.
• Hormones shift.
• The body fights back when you’re in a prolonged calorie deficit.

All of that is true.

But it doesn’t change the fundamental law of fat loss: a calorie deficit is still a calorie deficit.

If you’re not losing fat, you’re not in one. Period.

It doesn’t matter how hard you think you’re working.

If the scale isn’t moving and you’re not visibly getting leaner, you’re eating too much relative to what you’re burning.

This is exactly why I shifted to using GOAL body weight as the foundation for calculating calories.

Because the mistake most people make is they eat for their current size.

Then they lose 10, 20, 30 pounds, and suddenly they hit a wall. Why?

Because the body is smaller now.

It burns fewer calories.

So, instead of constantly adjusting, just go straight for the jugular.

Ask yourself: “What’s my goal?”

You want to be 180 pounds?

Make sure to eat in a deficit that it would take to hit 180.

That means about 2,300 calories a day with strength training and walking.

If you’re 210, 220, or 230 now, that puts you in a nice deficit—especially because heavier individuals burn more moving around.

And that’s the beauty of this method.

The deficit is naturally bigger at the beginning when you’ve got more fat to lose.

Then, as you get closer to your goal, the deficit shrinks naturally—keeping you from burning out.

You don’t want to do the opposite: start with a small deficit when you’ve got 40 pounds to lose and then crash your body trying to push off the last 10.

That’s what tanks your metabolism, your mood, and your hormones.

Another thing—many of the guys who complain the most are the ones with the most weight to lose.

And I say this with empathy, not judgment.

But what they’re describing isn’t a physiological issue.

It’s psychological.

All those symptoms—feeling exhausted, starving, stuck—they’re real.

But they’re NOT coming from a broken metabolism – They’re coming from a broken mindset.

These guys are depriving themselves, forcing themselves to do intense cardio, restricting everything, and relying on sheer willpower.

Of course that doesn’t last.

I’ve been there too.

I was never extremely overweight, but I remember being 190-195, trying to cut by binging and restricting, and it never worked.

I’d just get bigger.

It wasn’t until I changed my mindset that everything shifted.

I accepted myself, enjoyed the process, created a system that allowed indulgence without guilt, and made getting lean feel good.

That’s why I include mindset tools like self-hypnosis in my programs.

Because this transformation isn’t just physical—it’s psychological.

You have to stop beating yourself up, stop obsessing, and instead build a system that works with your psychology.

So yes, metabolic adaptation is real, but it doesn’t change the truth: The deficit still drives fat loss.

• Use goal body weight
• Strength train
• Walk daily
• Get your mind right.

If you do that, I’ve never seen this protocol fail. EVER.

There is one thing I would add to this.

I created Kino Shred because it typically took me one to two months to get locked in.

What I mean by that is I would be good for 4-5 days.

Then I’d fall off the wagon and have to start over.

Kino Shred helps me get locked in immediately – I consider it a “Fat Loss Jumpstart” – since you get locked in from week 1.

Not only does it help lower hunger during a fast, it also helps maintain your energy.

So, you’ll end up moving more and burning more calories.

It also contains ingredients to help you burn more calories directly at rest.

But move quickly…

This might be your last chance to get it for a while.

We’re almost sold out, and we won’t get restocked until late May or early June.

So, if you want to get lean by summer.

Get Kino Shred

I recommend picking it up today.

Talk Soon,

Greg O’Gallagher