In this eye-opening episode, I break down my proven, science-backed strategy for losing those stubborn 10 pounds – and keeping them off for good. I'm sharing my personal approach that focuses on smart tracking, strategic eating, and sustainable habits that don't require hours at the gym or restrictive dieting. From the game-changing importance of protein timing to the surprising impact of NEAT (Non-Exercise Activity Thermogenesis) on your metabolism, I'm revealing the exact methods I use with my clients to achieve lasting results. Plus, I'll explain why your scale might be lying to you and what numbers you should really be tracking for true fat loss success. What you'll learn: Why your "why" needs to be stronger than your obstacles and how to build a support system for tough times The critical measurements beyond the scale that reveal if you're really losing fat (not muscle) How protein timing and fiber sequencing can revolutionize your body's fat-burning potential The truth about eating windows and why timing matters more than you think Why NEAT movement might be more important than your workout routine for fat loss The unexpected connection between sleep quality and your body's ability to burn fat Simple "exercise snacks" that can dramatically improve your health markers   Love the Podcast? Here’s what to do: Make My Day & Share Your Thoughts! Subscribe to the podcast & leave me a review Text a screenshot to 813-565-2627 Expect a personal reply because your voice is so important to me. Join 50,000+ followers who make this podcast thrive.   Full show notes: https://www.jjvirgin.com/lose10lbs 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv Join my Exercise Snack Challenge: jjvirgin.com/snackchallenge Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep Tape Measure: https://amzn.to/3wQw4Q2 Reignite Wellness protein powder shakes: https://reignitewellness.com/collections/all?filter.p.m.custom.categories=Shakes&sort_by=title-ascending Track your protein & macros with Cronometer App: jjvirgin.com/cronometer   Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off Learn more about your ad choices. Visit megaphone.fm/adchoices