Losing weight is a struggle for many guys, even guys who are strong willed and succeeding across other aspects of their lives. And it doesn’t help that we live in an era of on demand food delivery at any time of day and night.
It also doesn’t help that most of the information on weight loss is either white noise or outright counterproductive. The truth is losing weight is simple, it’s not easy, but it’s simple. So simple that all you need to know and will ever need to know about losing weight is right here, in this one article, video and audio.
How TO LOSE Weight
VIDEO
Video/Audio Notes (What You’ll Learn)
1) Right Information
Why most weight loss advice is white noise
The law of thermodynamics is all that matters when it comes to weight loss
Calories In (food) – Calories Out (Caloric expenditure, base metabolic rate, heat etc.) = Your Weight Losing weight is about eating less and moving more with only a few exceptions
Exceptions for people with diabetes or thyroid conditions – law still applies/but metrics will be different
High glycemic foods/metabolic rates are worse for people with conditions – but law still applies
Law applies even if you eat garbage, high salt, high carb, processed foods
The above applies but still some nutrient partitioning in regards to protein
Eating high carb, high salt foods, will make you look like you gained weight because of bloat
Starvation mode does not apply unless you are actually starving, starving being an African child with no food
Fasting will not put you in starvation mode, fasting will make you lose weight
2) How To Actually Lose Weight
Aim for a 500 calorie deficit per day to lose 1 lb. per week (1 lb. is approximately 3500 cals)
Use calculator to determine your daily metabolic rate and subtract 500 cals per dayEat lots of protein because protein is the most filling food and will preserve your muscle
Be in it to win it, 50 lbs. will take you one full year of 500 calorie daily deficits (which is the equivalent of one full, solid meal)
Optional, do intermittent fasting, skipping breakfast, with a stim (caffeine for energy) and feeding window from noon till 8 PM (makes eating less calories easier)
3) Common Mistakes To Avoid
Not counting calories, what gets measured gets managed
Not eating enough protein
Believing in retarded miracle diets and “weight loss foods”
Trying to eat healthy and cut weight at the same time, master one before the other
Taking on too much stress – much harder to cut comfort food when your life is sh*t
Not lifting weights – weightlifting is the best way to preserve your muscle when cutting weight (you want as much weight lost to be fat as possible)
Doing too much cardio – cardio is a minor factor in weight loss, only for calories burned, and is not necessary – great for health but pushing too hard will burn you out when you’re in a deficit.
Additional Resources
