Why You’re Not Losing Fat (Even When You Think You’re Eating Healthy) | Hamish Mehrtens

Hamish Mehrtens and David Melse tackle the fundamentals of fat loss, diving into why seemingly healthy habits often fail to deliver results. They emphasise that successful transformation requires addressing four key pillars: nutrition, exercise, sleep, and relationships/accountability.

The nutrition piece emerges as most critical for David, who despite his running and fitness activities, has never achieved visible abs at age 41. Hamish explains how tracking calories reveals surprising truths—restaurant meals cooked in butter, liquid calories, and weekend overconsumption can easily undo weekday discipline. Most people significantly underestimate protein needs, with David requiring about 184g daily at his current weight.

For exercise, they discuss the value of NEAT (Non-Exercise Activity Thermogenesis) through steps and movement, alongside strength training. David's 15,000 daily step target represents a substantial energy expenditure beyond formal workouts.

The conversation highlights the power of accountability—David's current approach includes regular check-ins via WhatsApp and a structured plan rather than radical restriction. They critique how misinformation and complexity often discourage people from starting, when the formula is fundamentally simple: control calories, prioritise protein, increase movement, and build consistency.

Their discussion captures a practical, realistic approach to body transformation that acknowledges life's complexities whilst removing excuses through simplicity and accountability.