The most common reason people fail to lose weight

… is focusing on and worrying about the wrong things at the wrong time.

When to drink water? Before or after finishing a meal? Or maybe in between.

Should I eat greens today, reds tomorrow, and whites the next day after? Should I combine greens with reds? Won’t mixing vegetables with fruits make me fatter?

Isn’t it better if I eat the rice first and leave the chicken last?

What about smoothies? Those look healthy. Should I mix them with milk? 1.5%, 2%? Regular or almond?

Weight loss pyramid triangle

Stop skipping steps.

When you’re a beginner you should not worry about which “diet” to follow. You should not worry about the order in which you’re eating your foods or when you drink your water.

Don’t make huge changes to your eating habits. If you’re used to eating 3000 calories and you suddenly drop to 1600 calories, you’re gonna have a bad time. Weight will drop fast, too fast, and it will not only be unhealthy but also a lot harder to sustain in the long term. You will fail and bounce back to your old eating habits.

Instead, start tracking what you’re currently eating without making any changes. Once you find out how many calories you consume and what foods make up those calories, it will be a lot easier for you to know what to eat less of.

In a nutshell…

  1. Track current eating habits to single out high calorie foods
  2. Adjust calories. Drop up to 500 calories from your daily budget. If your weight stagnates, drop 150 more. Wait a week, and drop another 150 calories if necessary.
  3. Don’t spend all your time on the treadmill. Exercise. Lift weights.

Everybody likes to cut corners, to find that magic trick that will get them ahead. I’m sorry to break it to you, but there are no magic tricks to perform when it comes to weight loss. It’s just math and willpower.

1kg of fat = ~7000 calories.
1week of -500 calories/day = 3500 calories = 0.5kg down.
1 month = 2kg down.
3 months = 6kg down.

Burn more than you consume. You can either exercise more or eat less. The latter is way more effective.

Start worrying about magic tricks when you’re at 10% body fat or bellow.

Keeping your calories in check

Some have it easier than others. Some have extraordinary willpower. But with enough planning, anyone can do it.

Those who have it easy are those who rarely have cravings and live a temptation-free environment. It’s harder to keep yourself in check when your roommate is eating fries, burgers, pizza and sweets all day.

If you’re used to eating out, sticking up with any kind of nutrition plan is going to be ten times harder for you. Not impossible, but a lot harder.

You’re going out with your friends. The waiter comes up, people start ordering: burgers, steaks, burritos, tacos, your favorite pizza…all the good stuff. Will you be ordering a salad? Hell no. You’ll jump on the “everybody is ordering something good” excuse in no time.

The solution is to plan ahead and try to reduce the times you eat out. Planning can mean eating fewer calories before dinner. Or making sure the place you’re going out to eat has food that’s delicious and also fit your macros and calories.

Visiting your parents? You know they’ll have all kinds of fats and sugars waiting for you. Ask them to cook something else. Or even better, to not cook at all. You’ll be their chef for the weekend. Maybe they’ll learn a few things – like not to boil your eggs in oil.

Cheat meals. Avoid them. Have a cheat day.

Having a cheat meal won’t completely satisfy your cravings – and it’s also easy to turn it into an excuse to have another cheat meal. Do that a few times and you’ll find the excuse for not following with your nutrition plan at all. You know, get a bit sad and say “I cheated three days now, there’s no point to continue…”

Have a day when you get to eat whatever you want. It will be enough to relax and deal with your cravings and it won’t affect you that much. Be decent, don’t eat like you never saw food before – eat what you want without going too crazy.

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