Welcome to the Mind Muscle Connection Podcast!

Have you ever felt like you're eating below your maintenance calories and doing everything right, but the scale isn't moving? Or maybe it's even going up? In today's episode, I break down some of the most common reasons this happens and why it doesn't always mean you're doing something wrong.

I explain why maintenance calories are only estimates, how stress, sleep, hormones, medications, daily activity, and dieting history can impact your calorie needs, and why it's so easy to eat more than you realize without meaning to. I also talk about body recomposition, water retention, weigh in accuracy, and why looking at long term trends is much more important than focusing on a single weigh in.

If you've been frustrated with your progress or wondering why your weight isn't dropping despite your efforts, this episode will help you better understand what's really going on and what to do next.

Let's talk about:

Why You Might Not Be Losing Weight
Maintenance Calories May Be Lower Than You Think
How Energy Balance Impacts Maintenance Calories
Factors That Influence Daily Energy Expenditure
Dieting History and Metabolic Adaptations
Genetics, Thyroid Function, and Hormones
Why Maintenance Calories Are Just an Estimate
Looking at Trends Instead of Predicted Numbers
You're Probably Eating More Than You Think
Common Tracking Mistakes
Alcohol, Meals Out, Stress, and Sleep
Body Recomposition and Scale Weight
When Maintaining Weight Can Be a Good Thing
Water Retention and Weight Fluctuations
Why You Need to Zoom Out and Look at Trends
Proper Weigh In Methods
Menstrual Cycle Related Weight Changes
The Main Reasons Weight Is Not Going Down

Follow me on Instagram for more information and education:

https://www.instagram.com/jeffhoehn_/?hl=en

How You Can Work With Me?: https://jhhealth.net/workwithme/

Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a