If you are anything like me, you’ve likely arrived on this page because you want to lose fat so badly, yet the mainstream fitness industry has failed you. You’ve lost weight through cleanses, fad diets, miracle pills, or whatever else daytime TV doctors are trying to sell you, but then you realized you couldn’t continue those things for the rest of your life. You quit, felt guilty, questioned what was wrong with you, and then gained back all of the weight and then some.
There isn’t anything wrong with you. The mainstream fitness industry is a lie, and you did exactly what it wanted you to do. You didn’t fail. An industry that preys on your desires failed you and took your money and your time. They want you to keep failing, and then keep coming back to them for help. If this is you, you are their prisoner.
I’m here to tell you that the truth is simple, and it is free. You don’t need much else other than what is provided on food labels. With those labels, paired with the following information, you have the necessary knowledge to allow you to lose weight and live a more healthful life. And in doing so you can break out the fitness industry’s prison. Keep reading, and I’ll help you break out of fitness jail.
By now, you must be wondering what the catch is. You may be asking yourself “But don’t YOU make money as a coach helping people to lose weight?”
Yes, I do; however, there is no magical formula or secret diet information that I provide. The answer itself is simple, but it is not easy. In order to help make it easy for people, I provide them with accountability, support, objectivity, and most importantly, empathy. I understand your struggles because they are my struggles too. I’ve been there. In my 7 years of experience, I have failed so many times, but the difference between where I am now and where you are now is that I learned from those failures, and I know that you can learn from them too. I used to say that I didn’t like motivational quotes, that was until I read the Philosophy of Bruce Lee; now I can’t stop using motivational quotes.
“Don’t fear failure – Not failure, but low aim, is the crime. In great attempts it is glorious even to fail” – Bruce Lee.
But you are here reading my “Start here” page, because you just want the simple, plain truth. If you’ve read this far, you are ready for it. You are ready to take the red pill (It’s a Matrix reference. I’m not a doctor, nor do I play one on the internet, so don’t read too much into that statement, thanks).
Here it is:
Your body needs so many calories a day to maintain, gain, or lose weight. Every single fad diet, or diet based on rules is trying to hide this fact from you.
So how many calories do you need to lose weight? Take what you weigh, and add a 0. If you are a man that weighs more than 250lbs, instead your goal should be 2500. If you are a woman that weighs more than 200lbs, instead your goal should be 2000. That’s it. Start a food journal, or use an app like MyFitnessPal to track your intake. With modern technology, it couldn’t be easier. Eat slightly less than your calorie goal and no more. As the scale changes downward, adjust that goal.
This is simple, but it’s not easy. You may have heard “eat less, move more” in response to the aforementioned mainstream fitness industry. This is only half of the story. How do you eat less, and move more when you are always hungry, and hate every exercise you’ve tried?
Try eating mostly healthful foods, including plenty of fruits, vegetables, and protein. But also include room specifically for some indulgences or treats, every day. There is no optimal human diet, but there is an optimal diet for YOU, and it is the one that you can stick to for the rest of your life. You shouldn’t be trying to lose weight through unsustainable habits, you should be eating the diet you plan to eat to maintain your goal weight.
Do you have one particular activity that you simply love? If so, do that, as often as you like. There is no need to spend the precious seconds, minutes, and hours of your life chained to a treadmill. If you LOVE the treadmill though, go for it. The optimal exercise is the one that you cannot WAIT to do. If you don’t have one that you love just yet, keep looking, but don’t waste time on things you hate. In the mean time, just go for a brisk walk every day. Use that time to clear your head.
You must enjoy the journey itself. How else could you change your life if you aren’t enjoying what it is or will become?
To summarize:
- Figure out the calories you need to lose weight: Your bodyweight x 10. If >250 (m), or >200(f), eat 2500 or 2000 respectively.
- Track your calories. You may not need to do it forever, but this will help to clarify the relationship of appropriate portion sizes for you and align that with your goals.
- Eat more protein. What’s your goal weight? Eat that many grams in protein a day. Work up to that number, don’t expect to get there overnight.
- Eat mostly healthful foods, vegetables, and fruit. Be sure to save room for treats in your calorie budget. Or plan the treat first and work backwards from there.
- Find an activity you love, and do it as often as you can/like. Time is precious, fill it with joy.
If you feel like you need some additional support, accountability, and empathy, I’d love to work with you! Please check out my coaching options.
-Special thanks to Shine @ SA forums regarding the wording of the calorie goals