Weight Loss

My Dummies Guide to Losing Weight

I’m not counting macros

I’d like to think of myself as a “bodybuilder”. But I’m not.

Gym-goer? Maybe.

I workout.

I love strength and usually end up doing a dirty bulk, which I regret come summertime.

I’ve tried counting macros before, and it’s such a hassle! I spend my time counting each peanut I had. Counting every carb, protein, and fat I had. I become mentally preoccupied with the foods I had and the foods I plan on having.

So I now follow a simple strategy that works for me. I used it to lose 44 lbs (20 kg) two years ago. I went from 229 lbs (104 kg) to 185 lbs (84 kg).

I’m using it now, and I already lost 15 pounds.

It’s really simple.

Weight loss is a simple formula.

Total Calories In < Total Calories Out/Burned = Weight Loss

I tend to focus on the “Total Calories In”. I remain consistent with my workouts and physical activity, and I focus on what I’m eating.

This works for me because I know and I admit that I am having junk food 4–5 times a week. I know I shouldn’t be eating all the carbs in the world before bedtime (but I did it anyway).

I know where my problem is. It’s my food intake.

If you too have this problem and want to lose weight, you need to admit that what you are eating and drinking is the source of your problem.

Once you are convinced and want to take action, consider these simple steps to losing weight.

• Week 1 — I start by writing my starting weight down in my journal, to keep track of my weight loss. It keeps me motivated. In my first week, I limit junk food to one meal per week. This usually gets the ball rolling. This time around, I’m doing an intermittent fast on the day I plan on having junk food. I do at least 18 hours followed by any meal I like.
• Week 2 — Besides limiting junk, I limit carbs at night. I stick with lean proteins such as tuna, sardines, grilled chicken, steak, and even lean burger patties work. The rest of the day I have my usual foods and carbs.
• Week 3 — I start reducing carbs during the day. I try halving the portions of carbs in my meals. I try not to overdo it if I’m feeling too hungry. I find that the more weight I lose and the more I’m used to fewer carbs, the easier it is for me to eat less. I usually love that “food high” you get from a huge meal full of carbs. This can only happen once a week.
• Week 4 — I reduce fats. I simply switch the foods I have to low or zero fat. Low-fat cheese, low-fat milk, etc.
• Week 5 — I start adding more physical activity, and some cardio.

I always have my cheat meal(s) every week. I need it to satisfy my urge, and it boosts my metabolism! It helps with losing weight. (Or that’s what they say.)

There are some no-no’s worth mentioning: these aren’t a problem for me.

• No soda (including diet soda).
• No alcohol (consider it a cheat meal).
• No juice.

I know my system is not perfect, and I could lose so much more fat if I focus on adding fasted cardio from day 1. But I need a system that works for me.

You need to find what works for YOU. And stick with it!

This is a way of life, and not a phase.

I find that I’m satisfied with less food compared to my heavier weight. It’s much easier to eat less and eat clean when you weigh less.

When I start seeing some abs, that another thing that motivates me to keep going forward.

Ask yourself this before you start any weight loss program: why do you want to lose weight?

Is it for health reasons? Is it your appearance? Is it for your family?

Whatever the reason, never do it for other people!

You need to have the drive and motivation to do it, and no one can that for you. Your mindset is all you need to make this happen.

If you’re doing it for other people, I say be fat and happy. It’s not worth it.

It’s your body, it’s your weight, it’s your shape, it’s your food, it’s your mindset, it’s all about YOU, not THEM.

It’s a personal choice. I’d rather be fat and happy than lean and miserable!

Do it for the right reasons. Do it for you, IF that‘s what YOU WANT.