This is it ladies and gentlemen. The first and last weight loss guide you’ll ever have to read.
This isn’t about weight loss. It’s the truth about weight loss. No tricks. No gimmicks.
If I had to make a bet, I’d say the most common fitness goal in the world is to lose weight. Building muscle doesn’t even come close.
That explains the millions of weight loss tips, plans, books, programs and products out there intended to help you lose weight.
It’s enough information to make your head spin. And worst of all, the majority of it is complete crap. I’m talking false information, unnecessary steps, unconfirmed “tricks”, fitness scams, and just time-wasting nonsense.
Here’s the truth: Losing fat is actually quite simple. And this guide will explain exactly how you can lose weight fast and effectively. And it won’t cost you a penny.
Without further ado, here are the 7 essential tips you’ll need to effectively lose weight.
Tip #1: Create A Caloric Deficit – The Absolute Requirement
Let me start by saying that creating a caloric deficit isn’t just a tip… it is the absolute requirement to lose weight.
In other words, consume fewer calories. That’s it.
Despite what you’ve read or seen on TV, a caloric deficit is what causes you to lose weight.
Why is it an Absolute Requirement for Weight Loss?
There are a certain number of calories you need to consume every day to sustain your current weight. This number is known as your calorie maintenance level.
It’s the number of calories your body uses each day to keep you alive (breathing, heart beating, organ function, etc.) and to perform daily activities such as walking, standing and moving.
And why is this an absolute requirement to lose weight?
- Weight Maintenance: Consuming the same number of calories your body uses for energy will keep your weight the same.
- Weight Gain: Consuming more calories than your body uses causes the remaining calories to be stored as body fat.
- Weight Loss: Consuming fewer calories than your body uses creates a caloric deficit and causes your body to use the stored fat or muscle as energy.
To summarize, the key to losing weight is to consume fewer calories than your body uses for energy. It doesn’t get simpler than that.
This means if you’re having a hard time losing weight at any point in time, it’s because you’re consuming too many calories. It’s not about eating less junk food, less fat, less carbs, or not eating before bedtime.
It’s all about the calories.
Read it over again if you have to. It’s the concept that every fad diet and fitness gimmick you can think of is based off of.
What I’m trying to say is that all those diets and programs just indirectly create a caloric deficit. It always comes down the basic science of the energy balance equation.
How Many Calories Should I Eat to Lose Weight?
Everyone’s body is different. And because everyone is unique, you need to first determine your calorie maintenance level and consume fewer calories than that number every day.
Determine your daily calorie maintenance level by inputting your values below and hit calculate!
This is the number of calories you need to consume each day to maintain your current weight.
And in order to lose weight, you need to consume less than that number of calories.
How Much Less?
In general, the gold standard is to reduce caloric intake by 500 calories per day.
For example, let’s say your daily calorie maintenance level is 2000 calories. 500 fewer calories would take that number down to 1500.
So in this example, you would need to consume 1500 calories daily to lose weight as fast and safely as possible.
There is strong evidence that low calorie diets consisting of 1000 to 1200 calories per day can decrease body weight by an average of 8% over 3 to 12 months.
However, there are several reasons why you should NOT attempt a low calorie diet due to decreases in energy, metabolism and muscle mass. In fact, here are 10 reasons to avoid low calorie diets.
Ideal Weight Loss Rate
Reducing by 500 calories per day will result in weight loss of 0.5-1 kg (1-2 pounds) per week.
This is the safest and most effective weight loss rate touted by nearly every professional with half a brain.
People who are obese and have a lot of weight to lose (BMI ? 30 kg/m2)
- Lose closer to 2 pounds per week
People who are overweight (BMI ? 25 kg/m2)
- Lose between 1 to 2 pounds per week
People who have little weight to lose (BMI < 25 kg/m2)
- Lose closer to 1 pound or less per week
The body mass index (BMI) is the most commonly used clinical measurement for objective measurements of overweight/obesity and is computed by taking your weight in kilograms and dividing it by your height in meters squared (kg/m2). You can save yourself some headache by using this free BMI calculator.
To ensure you’re achieving your weight loss goal, weigh yourself at least once a week (first thing in the morning on an empty stomach) and make note of your progress.
- If you’re within your weight loss goal, then you’re good to go.
- If you’re losing weight slower than your goal (or not at all), try reducing your caloric intake by 300 calories and continue monitoring your progress.
- If you’re losing weight faster than your goal, try adding an additional 300 calories to your diet and continue monitoring your progress.
Essentially, your goal is to lose weight at the ideal rate: 0.5-1 kg (1-2 pounds) per week. If it’s not within that target, make a minor adjustment to your caloric intake and continue tracking your weight.
The weight loss tips that follow are indeed helpful, but keep in mind that this first “tip” is the most important.
Tip #2: Consume More Protein
Eating the right amount of protein is the second most essential factor when it comes to weight loss.
Protein has 3 major roles when it comes to losing weight.
- Protein is also a key requirement when it comes to muscle maintenance during the fat loss process. Although we loosely categorize fat loss specifically as “weight loss”, what we truly want is to lose fat, not muscle (unless you have a phobia towards gaining muscle).
- Protein is the macronutrient that creates the most satiety, meaning that it will give you that feeling of fullness longer than carbs or fat. And less hunger equals less calories consumed which equals weight loss!
- Protein requires the most energy and thus calories to digest. All foods require energy to digest but protein is at the top of the list.
How Much Protein Should I Eat?
The ideal amount of protein you consume will depend on your activity level.
To keep it simple:
- If you exercise regularly, consume 0.8-1.2 grams of protein per pound of body weight.
- If you do NOT exercise regularly, consume 0.5-0.7 grams of protein per pound of body weight.
Tip #3: Resistance Training Is Better Than Cardio
When people first start on their journey towards losing weight, exercise is usually the first thing that comes to mind.
And the type of exercise that generally gets brought up is cardio. This includes exercises such as running and cycling. Not resistance or weight training.
Now I’m going to say something very controversial. You ready for it?
I think resistance training should be a requirement for weight loss. In fact, I think resistance training is better than cardio. Here’s why:
- Resistance training still burns calories, just not as much as aerobic exercises.
- Resistance training builds muscle and having more muscle on your body increases your metabolic rate which naturally burns more calories.
- Muscle is the difference between losing weight and looking scrawny, and losing weight and looking fit.
- Resistance training helps to preserve muscle mass when losing weight. If you aren’t performing resistance/weight training while losing weight, up to 30% of the weight lost will come from muscle tissue.
Are you convinced? Well you should be. If you’re wondering where you can find a weight training routine that’s proven to work for your fitness level then look no further. I’ve done the hard work for you.
My KFX: Muscle Growth Experience program is the best place to get started.
Tip #4: Get the Rest of Your Diet Right
Consume Higher Quality Carbs
When it comes to calories and weight loss, the type of carbs you consume doesn’t matter as long as you are creating a caloric deficit.
But the type of carbs do play a role when it comes to controlling your appetite.
Carbs that are unprocessed, nutrient dense and have a lower glycemic index are ideal in creating the feeling of “fullness” and therefore control your hunger a lot better.
Carbs from brown rice, oats, fruits and veggies have a lower glycemic index and will curb your hunger more effectively than higher glycemic, processed carbs from soda, candy, cookies, fast food and other sugary low quality junk.
Eat Whenever You Want
I’m sure you’ve heard it from the fitness “experts”, that it’s bad to eat before bed because it will make you fat. Well let me dispel the myth for you: It’s BS.
And you’ve probably also heard that eating several small meals throughout the day will boost your metabolism and induce weight loss. That’s also BS.
Creating a caloric deficit is the only thing that matters when it comes to losing weight. It doesn’t matter when and how you do it.
So whatever allows you to stick consistently to your diet is what you should be doing.
Avoid Supplements – Take Only the Few that Work
If I had to wager a bet, I’d say that 97% of the weight loss supplements advertised on the market are complete garbage.
- Take the few evidence-based supplements. Not one single supplement is required for losing weight, but there are a few that can be beneficial for fat loss and improve your health in general. I personally use and recommend a high quality whey protein powder and Omega-3 Fish Oil supplement.
- Water is the essence of life. Water is what our bodies really need and contains zero calories. If anything, 8 glasses per day should be the minimum you should be drinking each day. In addition, drinking water during your meal will create that feeling of fullness and prevent you from eating more calories than you should.
Shouldn’t Be Eating It? Don’t Buy It
Are chips your kryptonite? If so, don’t have them around you. If you know you shouldn’t be eating it, then don’t have it in the house. Period.
Obviously it becomes difficult when the people you’re living with are on a different wavelength and continuously bring problematic foods into the house. In this case, don’t hesitate to buy, prepare and plan your meals yourself and completely ignore what anyone else is eating.
And don’t forget to share this awesome guide if they have similar fitness goals in mind.
Tip #5: Track Your Progress
Track your progress. Seriously. Regular monitoring of your progress is essential for 2 reasons:
- It ensures that you are actually losing weight.
- Seeing your progress should motivate you to stick to your plan which includes the reinforcement of healthy eating and physical activity.
You can track your progress using 2 simple methods:
Weigh yourself first thing in the morning before you eat or drink anything. When tracking your progress, it all comes down to consistency; weigh yourself at the same time of day with the same type of clothing on the same day of the week at the same spot. You get my point. Record your weight wherever you like (phone, notebook, calendar, etc.).
Take a selfie once a month (or more) to visually see your progress. Scales are great but nothing is as motivating as watching yourself lose weight, have the fat melt away and if you’re lucky, reveal your 6 pack abs.
Tip #6: How to Prevent Weight Regain
If you’re wondering how to keep the weight off permanently after losing it, I have some unfortunate news for you: It Never Stops.
Every single step. The dieting, the physical activity, the regular monitoring… it never stops.
Remember the one absolute requirement? Creating a caloric deficit? If you revert back to consuming more calories than you burn, you’re going to regain the lost weight. No doubt about it.
After you’ve lost the weight, weight maintenance and prevention of weight regain is a lifestyle change. You’ve seen the consequences of your previous lifestyle, right? Slip back to your old ways and your results will slip back too.
After you’ve reached your weight loss goal, the maintenance of the lost body weight can be quite difficult.
After 6 months of weight loss, people generally hit a weight loss plateau where the rate of weight loss usually declines and stops.
This is because consistently reducing your caloric intake causes a 15-20% drop in your metabolic rate. This reduced metabolic rate may also make it easier to regain weight on returning to a more normal diet.
And that is why after you’ve achieved your weight loss goal, the dieting, physical activity and progress tracking must continue indefinitely. It never stops.
Tip #7: Stay Consistent and Ignore the Bullshit
Weight loss doesn’t happen overnight. Think slow, consistent weight loss over a longer period of time. Change your eating habits so that your meals and snacks include a variety of healthy foods.
No matter how bad or how hard it gets, always remember everyone is capable of achieving greatness and living their dreams. Even you.
And last but not least, ignore the bullshit.
Ignore the fad diets, ignore the diet “tricks” and gimmicks, ignore advertisements, ignore products, ignore Oprah, ignore Dr. Oz. Heck, you can even ignore me except for the things I’ve mentioned in this guide.
There’s a plethora of terrible weight loss information out there that does nothing but serve to distract you from the evidence-based tips I’ve provided in this guide. It’s all BS. Ignore it.
Need a Diet and Workout Plan to Get Started?
Congratulations. You now know the truth about weight loss. How does it feel to know the exact formula to lose weight as efficiently and effectively as possible?
All that’s left now is to put it together and take action! And of course, for more people, taking the first step is the hardest part.
What I mean is, you probably still have some questions about diet meal planning and workouts that will work effectively for your goal. Look no further because I’ve done the hard work for you.
It’s called KFX: Muscle Growth Experience. Inside you’ll find the proven nutrition and workout plan that I’ve used to help numerous men and women achieve their fitness goals.