It really WAS a secret to me. I successfully dropped 3% body fat & 12 lbs of weight loss with a system. It was so simple, that it still kind of baffles me. We’re so conditioned to believe that hitting simple weight loss goals requires this insane amount of dieting and working out, and we mentally prepare ourselves for this huge monstrous journey. I think that’s why most people fail to hit their weight loss goals, and I think it’s why I never was able to transition from “skinny fat” body to defined and toned like I always envisioned it to be.
The moment I started following this simple system, 12 pounds were lost in under 3 months. I wasn’t trying to lose weight. I was just trying to get defined and lean. I’ve tried to achieve this in so many ways over the years. I’ve completed various workouts, at home, and in the gym. I’ve eaten various diets from low carb, to low fat, and even vegan.
But I watched my body slowly transform into a leaner and more defined version of myself, seemingly without any effort having no clue that weight loss with a system is HOW it works. You don’t just start eating low carb or low fat and expect to get results. You don’t just hit the gym 6 days a week, or do crazy amounts of cardio and expect true results. There’s no system in place.
These are NOT measurable actions. They ARE actions, but unless a system is in place for whatever diet or work out you choose to do, you’re not going to hit your goals, and you’ll end up trying to figure out why you’re not hitting your full potential.
And I’m sure you WILL notice results just simply changing a diet, or by starting a new workout. But you’re asking about a system for weight loss, and that’s what this post is about. So, I’m going to give you a VERY simple system I used myself to not only achieve weight loss, but to also drop body fat, and more importantly, caused me to be really impressed at the changes happening when I looked in the mirror over time.
As I continue to write on this website, I’m starting to realize there are just a few topics I’ve written about multiple times now, and one of them is the importance of eating at a 400 calorie deficit daily if you want to lose weight.
This is one of the most important parts of the system I follow. You may already know about eating at a calorie deficit to lose weight. There are diets that make you eat at INSANE calorie deficits. Those diets are not sustainable because eventually your body will be so pissed off and your progress will halt because at some point you’ll overeat, cause you were never meant to eat so little in the first place.
The calorie deficit I follow should help you lose about 4 to 5 pounds per month, IF you follow the exact calculation.
I’ve written this calculation multiple times on this site, so I’m just going to direct you to this link here, which is where you can set up the calculation for yourself.
Hit Your Protein Goals Each Day
Once you’ve set up your calorie deficit calculation, it’s important to note that you need sufficient protein in your diet. The combination of eating at a calorie deficit while making sure you’re getting enough protein in your diet each day ensures that you are set up for progressive fat loss.
Aside from calculating your calorie deficit, which you did above, you ALSO need to calculate your protein intake. This is different for everyone, so please visit this link to calculate how much protein you need to eat each day.
Scroll to the section of the page that says “Hit Your Protein Goals” and follow that calculation.
Walk 10000 Steps Per Day
This isn’t essential, but I personally do this every day. This is so much easier than it may sound, and you’ll learn that by just walking 10000 steps per day, you burn about 400 – 500 calories each time you do it.
That’s just an estimate and everyone burns a slightly different amount of calories walking 10000 steps. You can calculate how many calories you’ll personally burn right here.
Walking 10000 steps a day has become so fun and BTW, this is the cardio I do during my week. I USED to be obsessed with doing so many different cardio programs, because I felt that doing crazy cardio is the only way to burn fat and get into shape. Yet, I never really achieved the body I was striving for.
But WALKING 10000 steps a day for 3 months, combined with the eating plan above, has caused me to lean down in ways I honestly stopped believing were even possible. This is how I incorporate it into my daily life.
The thing is, when you do crazy cardio, you become ravenously hungry, and it’s much easier to overeat. When you just walk, you’re still burning calories, but it just doesn’t feel like it cause…you’re just walking, ya know? It’s almost like magic, cause this whole system IS indeed very simple, and you will notice serious results if you follow it.
I’ve done Insanity, Kickboxing, and various other home workouts, and none of them gave me the same results that I got by just walking. I know it sounds crazy, especially if you’re like me, absolutely stuck on the idea that we can’t get into shape without crazy workouts. I threw that preconception away once I started seeing new results. I’m willing to bet you will to.
Intermittent fasting isn’t absolutely required for this system to work for you, but I DO think that it’s helped me tremendously on my journey. In a nutshell, it just requires you to change the time of day that you actually put food into your body. It’s very simple and doable, even if on the surface it seems hard.
I didn’t even know what intermittent fasting was really until I started doing it, and it’s made my life so much easier and much more enjoyable. It is supposed to speed up fat loss during the hours in which you aren’t eating.
As I mentioned above, I don’t think it’s absolutely necessary, but it IS part of my system, so I’m mentioning it now.
You can read up about what it is and how I incorporate it into my life here. You’ll also be able to see a day in my intermittent fasting life.
Find A Workout Plan – Optional
I’m adding this here because I DO follow a simple workout 3 days a week. I wouldn’t suggest a workout that’s more than 3 days a week also…which goes against what I previously believed, because I’ve learned that making progress is all about simplicity, systems, and enjoying life at the same time.
It takes me about 30 – 45 minutes per work out, 3 days a week, and what I do is a bodyweight workout. I absolutely love it. I mean, learning to do hand stand pushups and one armed pull ups is just kind of cool. I still can’t do a one armed push up but I think I’ll get there sometime soon.
This workout program also taught me the nutritional aspects I incorporate into my every day life. All of the nutrition info you need to know to lose weight is here in this article.
There isn’t any cardio involved in my workout, but I DO jump rope 2 to 3 days a week, for 10 minutes each time. It’s super simple. You do NOT have to incorporate this into the system. It really depends on what your goal is, but it certainly won’t hurt you if your goal is to drop body fat.
Since my goal was to tone up and get defined, I followed this workout plan. Due to COVID-19, it was almost perfect timing that it was a home workout, utilizing bodyweight only.
But what surprised me so much is that I actually built muscle, dropped body fat, and got more defined than i can remember ever being, and I’m still on that journey right now as I write this because I still have progress to make.
But let me stress that you MUST follow the eating plan BEFORE you follow any workout plan, if you want to lose body fat.
You do NOT need to follow any work out plan at all if you want to burn fat and lose weight. I’m simply adding this here, because I did both workout and eating in conjunction.
Follow This System And See Results
My best friend lost 25 pounds in only a few months by following just the calorie deficit and protein intake sections of this article. He didn’t even do the walking and he did no workouts. Also, prior to this, he believed the only way you can lose weight is by eating low carb. I watched him suffer through low carb dieting for a few month before he tried this. But he did learn to make low carb tortillas, bread, and even low carb cardboard pizza.
Weight loss with a system is what gives you results. I learned this the moment I decided to pay attention to specfic numbers. Systems love numbers and numbers love systems. Weight loss loves both, and that’s why this works.
I should quickly mention that I believe my progress was definitely helped by using the MyNetDiary app on my phone. I also believe this body fat scale helped keep me accountable and helped with progress.
Lastly, a simple food scale has done wonders for me to make sure I’m calculating my calories correctly each day. It’s not as important if you eat out a lot, cause you can just enter foods of major chain restaurants (Chipotle, Mcdonalds, etc…) into the app, but because I like to prepare mostly homemade meals, the food scale has been essential.
I really hope this was helpful information. Please let me know if you have any questions or comments below. Thank you!