The best weight loss advice I can give you comes from my own experience of losing 15 pounds of fat in a few short months during the pandemic. My best friend followed the same strategy and lost 30 pounds in a couple of months, also in the midst of COVID being at its worst.
What I’ve come to learn, after years of being bombarded by every diet and workout plan under the sun, is that weight loss is so much simpler than what the health & fitness industry giants want us to believe.
It’s a whole new ball game when you come to realize that you literally do a math equation, then follow the numbers to determine how much weight you’ll lose. There is no guesswork because math doesn’t lie. That will be discussed below.
While weight loss is indeed a simple process, it is in no way easy to do. If it was, everyone would be in fantastic shape, and unfortunately, that’s not the case.
Below, I’ll break down what I feel to be the 4 most important components of weight loss, and the exact steps you can take to begin seeing serious and measurable results.
1 – Become Determined & Conquer Your Mind
This is without question the number one hurdle when it comes to weight loss. I say this also because of a number of conversations I’ve had with people lately. The mind games that go along with weight loss are intense.
When I think about it, this is also one of the main reasons I was stuck for years. I kept running in endless loops because I was attached to old beliefs that weren’t working for me anymore.
I’ll give you an example. I ate a low-carb diet for years. However, it only made a huge dent in my physique in the first few months that I did it. I gained the weight back, but kept eating low carb anyway, thinking that somehow it was going to resolve itself.
So, to me, this was a matter of me being attached to beliefs that no longer served me. When I look around FB groups and forums, I see it all the time. I see confusion about various topics, and so many people chime in, which makes those topics even more overwhelming.
WHY DETERMINATION CHANGES EVERYTHING
Here’s the only thing I can really say that worked for me. I finally made a huge dent in my physique during the pandemic, when I became absolutely determined to make a change in my body. I was finally sick and tired of all the workout programs and diets I had tried.
For whatever reason, I went against the grain of traditional health and fitness and decided to try a new route. That means, I went against my previous habits of eating low carb. I stopped doing cardio and simply started walking daily. The new workout routine was resistance training only 3 days a week. I became very intrigued by this program here, which I accidentally stumbled upon while on YouTube, and this has been my path ever since.
Something deep down inside me wanted to get the same results I saw in the many before and after photos of guys in this program. And, when I began, even my own friends didn’t really know how determined I was. I didn’t even tell them. They’d seen me go through countless Beachbody workouts and eating routines, and I had really only gotten minimal results after years of going through the motions.
It’s very difficult to actually teach someone to get that burning desire inside themselves. that’s something only you can do. I have no idea how badly you want to change your physique and burn off fat. Only you know this. And I can say that if you’re determined to make a change, then you will.
I guess my point here is that I can only teach you so much. I can provide you with everything I know about weight loss and burning fat, but only you can take the step into the unknown and make it happen for yourself. I know for a fact that what I teach works. I know it’s simple and can do wonders for you. But just because that is the truth, doesn’t mean that everyone will make it happen for themselves.
2 – Don’t Follow A Traditional Diet
I want to quickly mention that I really don’t advise to go the route of traditional or fad diets. They almost always have far too many restrictions involved that they aren’t sustainable in the long run.
For instance, the Boiled Egg Diet is a fad that will certainly not be around forever, but it’s these kinds of programs that are thrown at us that really upset me, because they don’t have your long term health in mind. They’re quick fixes, and these types of programs do more harm than good to your body.
Even Keto, being the king of all low-carb diets on the planet, seems to do more harm than good to all the people I know who have gone through it. Below I’ll explain what I suggest you do instead of dieting.
But first, there are a few tools you need.
3 – Equip Yourself With These 2 Tools
The only two tools you need to truly hit your weight loss goals are these:
Since I’ve written on these topics multiple times, I’m going to direct you to an article that will explain in detail exactly how to use them to hit your weight loss goals. Here it is.
Now, I’ve come to realize that the very concept of counting calories is overwhelming, and a mental battle in itself. I remember going through a period of making an effort to count calories. I was still eating low carb but I decided to take a stab at counting calories too, to see if it would help at all.
I was motivated enough to jump on Amazon and buy a food scale, but I ended up not using it at all. Why? Because I hated the idea of using a food scale to count calories. I decided instead to just eyeball all these different foods. After all, there are a ton of articles online that teach you how to do that, right?
I must stress right now that eyeballing food portions will NOT work if you’re serious about losing weight. You need to know exactly how many calories you’re putting into your body on a daily basis. Exact numbers absolutely matter and they are what give you killer results.
It takes me about an extra 10 minutes a day to track all my foods. If you’re willing to do that, then you’ve won the weight loss battle in my opinion. It seems like the simplest thing in the world to do, and it really is simple. But it does require a change in habit. If you’re willing to put in that effort, be prepared for some amazing results.
HOW TO USE THESE TWO TOOLS TO LOSE WEIGHT
The link below explains exactly how to use a food scale and MyNetDiary together to track your calories properly each day. Whether you eat out at a restaurant or a friend’s house, it works. Whether you order Chipotle for dinner, or cook your own homemade meal, this will help you stay on track to your weight loss goals.
4 – Hit Your Daily Calories & Protein
As already discussed in the section above, the two tools you need to lose weight effectively are a food scale and the phone app, MyNetDiary. There’s no need to upgrade to the paid version. I use the free version which is just fine for my needs.
So, the next step is to determine how many calories and how much protein you must eat daily in order to lose weight. The calculations I follow and my own friends have followed are set up to help you lose 4 – 5 pounds monthly.
The calorie deficit I adhere to allows you to lose significant weight, while at the same time eat your favorite foods. That’s what makes it work so well for many people, where traditional diets fail.
Since I’ve written about this topic a number of times, I’m going to guide you to an article that will show you exactly how to calculate your daily calories and protein so you’re set up to start losing weight immediately.
Getting sufficient protein in your diet daily is very important to ensure that the weight you lose is in the form of fat, and not muscle or bone density.
Don’t worry about restricting carbs or any foods that you enjoy for that matter. Simply follow the calculations and get started and you will see and feel results in only a few short weeks. This has worked amazingly well for myself and many of my own friends.
5 – Walk Daily
This is one of the biggest game-changers of my life when it comes to fitness. When I discovered that walking 10,000 steps daily actually burns off fat more effectively than doing intense Beachbody cardio workouts, my mind was completely blown.
It doesn’t make sense, does it? We walk every day, so how can something this laid-back be so effective at burning fat? Well, there are a few reasons for this. One of them is that when we walk, it’s such a low-impact activity that it doesn’t spike any kind of hunger cravings. When we do intense cardio workouts, on the other hand, it’s very easy to overeat.
Walking 10,000 steps burns about 400 – 500 calories daily. When you combine this exercise with the calorie deficit calculation from above, you are going to notice some amazing fat loss results very quickly.
This article will show you exactly how many calories you’ll personally burn walking 10,000 steps per day.
The beauty of walking is that you can break it up however you want. I sometimes walk 45 minutes in the morning and another 45 minutes in the evening. Other times, I break it up even further. Also, you should consider the fact that you probably get 1,000 – 2,000 steps in daily without even realizing it.
Every single step you take counts. I use MyNetDiary to track my calories and protein, but I also use it to track my daily steps. I just keep my phone in my pocket at all times, and it tracks every step I take.
Weight Loss Advice In Summary
That’s the best weight loss advice I can personally give right now. These 5 tips should definitely help you if you take them to heart. There are other topics that I feel are incredibly beneficial for weight loss, such as intermittent fasting and why I feel it makes losing weight so much easier.
It’s not necessary to do intermittent fasting for weight loss, but in my own experience, it’s made it far simpler to follow the calorie deficit mentioned above.
I could go on and on with a number of tips, but I feel these 5 are most important for you to get started and moving on your weight loss journey.
I’m pretty sure the hardest one to really tackle will be mindset and being determined. This is why it was the longest and most detailed section of this article. Without the right mindset and determination, it will be very difficult to accomplish our goals. Luckily, it’s just a decision to become determined and get started.
I hope you found this article to be helpful. If you have any questions at all regarding anything written here, just let me know and I’ll be more than happy to get back to you as soon as possible. Thanks so much for reading.