Burn the Fat, Keep It Off: What Works (and What Doesn’t) for Real Body Transformation

We’ve all seen it: people soaking in freezing tubs with mountain views, looking like wellness warriors. But should you take the plunge?

In this episode of Nacho Fitness Coach, Sarah and Caleigh get into the cold, hard truth about ice baths, muscle recovery, and what really makes long-term weight loss stick. Caleigh’s husband has an actual ice bath set up in their utility room—complete with a chiller—but she’s more “ice bath curious” than committed. (She even joined a Facebook group with that exact name!)

Here’s what they unpack:

🧊 Are Ice Baths Worth It?

Ice baths are trending for a reason—people claim they boost your mood, reduce soreness, and give you a natural high. But if you're lifting weights to grow muscle (aka hypertrophy), research says cold water immersion right after training could actually blunt your gains. A recent meta-analysis published in the European Journal of Sports Science showed that post-workout ice baths may hinder muscle growth.

So if you're chasing that "swole" life, maybe hold off on the plunge.

On the other hand, if your focus is reducing soreness, improving recovery, or boosting mood, cold exposure could be your thing. Just don't expect it to replace solid training and nutrition.

💪 Burn the Fat, Fuel the Muscle

Caleigh shouts out Tom Venuto, author of Burn the Fat, Feed the Muscle, a go-to guide for physique and nutrition strategy. He's also the one who shared the research about ice baths and hypertrophy. If you're serious about changing your body composition, his content is gold.

🧠 The Real Challenge: Keeping the Weight Off

Losing weight is hard—but keeping it off? Even harder.

Venuto also highlighted a massive study analyzing 70 years of weight loss research. The findings? A staggering 80% of people who lose weight regain it within one year. Why? Because we treat weight loss like a short-term project—not a lifestyle change.

It turns out, maintenance is the real test.

People who succeed long term (the 20%) have one thing in common: they plan ahead for challenges—like holidays, stress eating, and even vending machine emergencies during life chaos.

🔟 Top 10 Weight Maintenance Challenges:

1. Stress
2. Trigger foods (looking at you, chips and M&Ms)
3. Holidays & celebrations
4. Lack of time
5. Unsupportive peers or family
6. Emotional eating
7. Busy schedules
8. Dining out often without a plan
9. Unrealistic goals
10. Unforeseen life events (like hospital stays)

💡 Key Takeaways:

• Ice baths can help recovery—but not muscle growth. Know your goal.
• Sustainable weight loss means building long-term habits.
• Only 20% of people keep the weight off long term—and they do it by planning ahead.
• There’s no magic pill—just consistency, mindset, and smart choices.

Whether you’re debating a dip in a cold tub or navigating another holiday party, the theme is the same: your success depends on the habits you build and the plans you make when things get tough.

And remember: you don’t have to eat just one M&M. That’s not living. 😏