Fat Loss Made Simple: The Ultimate Guide To Lose Fat

Fat loss may be simple but it is not easy.

There may come a point in your life where you want lose weight, get toned, and focus on losing that stubborn fat.

I could be wrong, but judging by your interest in this article, I am assuming that this is you. Whether it’s for a professional show, vacation, wedding, or just for your own desire, the Beginners Guide to Fat Loss is for you.

Now, it would be awesome to have the unnatural sculpted body that a lot of these influencers get paid to have.

But, for you and I, having the body of a Greek God like Ryan Reynolds is unrealistic and for the most part not worth it. 

Naturally, humans want to always strive to get better. It is in our DNA. 

Just because may you hit your goal after using the Beginners Guide to Fat Loss, whether that’s a certain body fat percentage or a certain weight, you most likely won’t be satisfied.

You will want to strive to continue to do better. Maybe you will want to put on more muscle. Maybe you will want to compete in a triathlon. Who knows. The point of the matter is that you will always be striving to get better.

This is why athletes are so successful.

Of course, they were blessed with amazing genetics. But, most of them could have easily quit when they reached the top level. They don’t and continue to work hard and get better. 

Whether it’s continuing to create healthy relationships with food, improving your physical performance, increasing your strength, improving your endurance, or increasing your metabolism so that you can eat more burritos and pizza, you will always have new goals to strive for.  

Losing the weight is only half the battle. 

Keeping it off is a totally different animal in itself.

It is simple, but it is not easy.

The fact of the matter is that it comes down to two things: calories in and calories out.

Basically a fancy way of saying how much food you eat compared to how much energy you burn.

Luckily, in this Beginners Guide to Fat Loss, I will hopefully be able to provide you with the tools you need for long term sustainable results just like these clients!

This is not your typical cookie cutter guide on how to lose the most amount of fat in the shortest time possible. This is your step by step guide on how to start your journey. This fat loss guide will answer any questions that you may have so you can skip over all of the BS out there and focus on the most important things that will actually get you results that you can keep forever.

Feel free to use control F to navigate your way around this article and through the questions.

Fat Loss: It All Comes Down to a Calorie Deficit.

I am going to say this now because you will see this throughout the whole article. Like, literally the whole article.

When it comes down to it, a calorie deficit is the only thing that matters when it comes to fat loss. That is it.

Being in a calorie deficit requires your body to be burning more calories (expending more energy) than it is taking in (eating). This is based off of the laws of thermodynamics, despite what all of the so called “experts” out there say.

How To Create A Calorie Deficit:

A calorie deficit can be created by lowering the amount of calories or food you eat. It can also be created by increasing the amount of activity you do. Something as simple as running, strength training, walking, cleaning, or anything that gets you to move more.

Many different things such as how much muscle you have, the different foods you eat, how much activity you are doing throughout the day, and exercise can have an impact the amount of calories you are burning off.

This is why the whole calories in vs calories out rule is so individualized. No matter what, It still comes down to burning more calories than you are eating in the end.

No matter what, to lose fat, you must be burning more calories than you are taking in.

Being in a Calorie Deficit: How Many Calories Do I Need To Eat For Fat Loss?

This is all dependent on so many different things. 

Without getting to far into the weeds, let’s describe what a calorie actually is.

A calorie is a unit of energy from food. This energy can either be stored as fat, or be used for fuel for your body to use. 

What goes into how many calories you are burning and how many to eat?

Your metabolism plays a huge role. This is mostly based on your lean body mass (muscle) and genetics. Here are some other things that determine how many calories you burn:

As you can see, there is so much that goes into how much you should eat and how individualized each of our bodies are when it comes to burning calories.

Because of this, we have to go off of an estimate and make adjustments through trial and error.

Remember, to lose weight, you must be in a calorie deficit – meaning you have to be burning more calories than you are eating. This allows your body to tap into its fat stores and use it for energy. Hence, fat loss.

My suggestion would be to use nutrition to put you into a deficit by cutting back your calories 250-500 per day. You know what they say, “You can’t out train a bad diet.” It generally takes 3500 calories to burn one pound of fat. If you were in a 250-500 calorie deficit each day, by the end of the week, you would burn .5-1 pound of fat.

There is no right or wrong way to calculate the amount of calories you should be eating for fat loss. So, pick a way to estimate how many calories you should be eating and give it a try.

If you are losing weight, that’s great. If not, than you may need to make some adjustments if your weight has stalled for a month. Not a week. A month.

A month is a long enough time for your body to adapt and show if the amount of calories you are eating is right for fat loss or not.

How Do I Calculate My Calorie Deficit?

The best way to see if the amount you are eating is correct, is by looking at the scale and your measurements. It is important to see if your weight/inches are staying the same or slightly going down (.5-1 lb a week) during the course of a month.

The goal is to not lose weight as fast as you can. The goal for fat loss is to eat as many calories as you can while still being in a calorie deficit.

To calculate your maintenance calories, the simplest way is to multiply your goal body weight (BW) x 15. This number will provide you with your maintenance calories –  the amount of calories you would need to eat to neither gain or lose fat. 

Perfect! I know How Many Calories I should Eat, So How Do I Keep Track of Them?

There are a few ways to track how many calories you are eating. If you are new to tracking your food, I highly recommended that you weigh your food when first starting out. Studies have shown that we are very inaccurate with eyeballing portion sizes as we tend to way over estimate. This leads to more calories eaten than you think.

Tracking Calories 

Tracking your food is recommended for at least a month. It is best to track your calories and protein for fat loss. Protein and calories are the two most important things to track to retain muscle and be in a calorie deficit. As for carbohydrates and fat, they do not matter as much if you are in calorie deficit. Pick and choose which ones you will eat based off of your personal preferences.

To track your food, calories, and macro-nutrients, download a food tracking app such as MyFitnessPal.

• Type in the food that you are going to eat and try to find one with a green check mark next to it.
  • If you can’t, find the closest one that resembles the nutrition label of the food you are eating and use that.
  • These aren’t always the most accurate, so I always tell my clients to add 1 ½-2 servings to play it on the safe side.
  • If you are eating out, try you best to guess and DO NOT stress over it. Enjoy your time out.

3 Plate and 2 Snack Method

The other option for fat loss, is to use the 3 plate and two snack method. (I got this from Jordan Syatt. If you don’t already, you need to follow him because he is awesome.) This is a great option if you feel like tracking food is not for you. It goes like this:

1. You are allowed three plates of food (3 meals) and 2 palm sized snacks per day.
2. Half of the plate should contain your vegetables. 
3. A quarter of your plate should contain protein, which is the most important macro-nutrient you need to be eating for fat loss and building muscle.
4. The last quarter of your plate can contain whatever you want (treats, potatoes, fries, or anything else your little heart desires)

Important note: Make sure you are using the same sized plate!

Also, try your best to not drink your calories. In my opinion, it is a complete waste.

Would you rather have 2 sodas for 300 calories or a chocolate bar for 250 calories?  

How to Determine if You Are Making Progress?

Depending on your progress, you may or may not need to make adjustments.

If your weight/inches are staying the same or going up after a month, decrease your calories.

On the other hand, If you are losing weight/inches, you know you are right on track.

However, if you are losing weight, have low energy, and are so hangry that you are scary to be around, than you may be eating too little. To combat this, slightly increase the amount of calories you are eating.

It is a really simple concept but it is not easy by any means. If it were, we would all be looking like beach models.

So, do your best, you will make mistakes, and try not to get discouraged.

Continue to learn as you go.

And make adjustments where they are needed. 

We are striving for progress over perfection.

Fat Loss vs Weight Loss: What is the difference?

Now that you are familiar with what a calorie deficit is and why it is important for fat loss, it is time to discuss the importance of fat loss vs weight loss.

The dispute between fat loss vs weight loss is one of the biggest and most important points in the Beginners Guide to Fat Loss. Other than a calorie deficit, it is the most important thing you must understand when it comes to not only losing fat, but keeping the fat off as well.

Although fat loss and weight loss may sound the same, deep down both are two completely different things. The image below is a quick summary of the differences between the two:

Weight Loss

Weight Loss is the total amount of body weight you lose. This can include anything from fat, muscle, water, etc.

• Usually a fast process.
• The number in the scale is the main focus.
• Main focus is cardio-type of exercises.
• Lose fat and muscle. 
• Slows down your metabolism (burn less calories)
• Results in “skinny fat” appearance.
• Can be very hard to maintain – especially the leaner you get. 
• Typically used as a way to advertise and market quick fix cookie cutter programs and transformation challenges.

Fat Loss

Fat Loss is the total amount of fat that you lose while keeping or building as much muscle as possible. 

• Usually a slower process.
• Progress is measured through measurements, photos, strength in the gym, how clothes fit, etc.
• Main focus is strength training to build muscle.
• Lose fat while retaining and building muscle.
• Increases your metabolism (burn calories).
• Leads to a lean and toned body.
• Easier to maintain long term. Plus, the more muscle you build, the more calories you can eat to stay lean.
• Not the “sexy option” due to its required time commitment, consistency, persistence, and patience.

Fat loss is the goal!

It takes your body more energy to keep muscle than it does fat. Fat is more easily stored as fat. Protein on the other hand, can’t be stored as easily. Therefore, the more muscle you have, the more fat and energy you burn.

If you want to sculpt your body into looking lean and toned year around, the goal should always be fat loss. 

Building muscle and burning fat simultaneously is known as re-comping your body or body re-composition. This is where you burn fat and build muscle at the same time. (Yes building muscle and burning fat at the same time is possible)

However, this doesn’t mean you can magically turn body fat into muscle. If you could, we would all be super ripped model wizards.

Personally, this is what myself and most of my clients strive for. You get the best of both worlds. But remember, patience and consistency is key. Building muscle and burning fat is simple, but its not easy.  

You may be asking, “Bob, why are you spewing all this information about building muscle when I care about burning fat?”

You are right and that is a valid question. It is something that doesn’t matter as much to you.

It is just another fact that the most important aspect to long term fat loss is packing on some muscle. Building muscle burns more calories and thus more fat. So, again, it makes it easier to keep the fat off and stay lean forever!

Hence – Fat loss over weight loss.

If there is anything that you take away from this article, other than you have to be in a calorie deficit for fat loss, it is that building muscle is crucial to long term health, mobility, and fat loss.

Now go lift some damn weights and you will thank me later.

Won’t Lifting Weights Make Me Bulky?

No matter who you are, guy or girl, the ultimate goal for fat loss should be able to build muscle and get stronger.

I already mentioned the only way to burn fat is to be in a calorie deficit. 

This is most optimally done through nutrition., which should be your main driver.

Nevertheless, exercise plays a big role in fat loss too. Most notably, lifting weights/strength training. Exercise is not only good for burning calories, but its great for your body and health as well. If there was one form of exercise that is absolutely necessary for long term sustainable FAT LOSS, other than a calorie deficit, in my opinion it would be strength training.

Typically, the first thing that most people do when trying to lose weight is cardio. This is not the most optimal way and here is why. First, they cut their calories super low, eat a super restrictive diet, and do hours and hours of cardio. This only leads you to being skinny fat.

There is a perception out there that women and some men should not lift. This perception is that lifting weights will give them a “bulky” look – giving them the appearance of the Incredible Hulk.

This is one of the biggest myths and far from the truth.

Bulkiness comes from two things:

1. Eating like crap
2. Eating too much.

As a result, you gain more fat than you want and not much muscle. Eating too much crap is what gives you the bulky look. It is not from lifting weights and building muscle.

How to Build Muscle During a Fat Loss Phase.

In my opinion, the best way to build muscle is to do it in a slight deficit or at maintenance. It is not the most optimal way (being in a surplus is), but it is the best way to stay lean. I would recommend eating 200-300 calories below your maintenance per day. If you stay in a slight deficit, but keep your protein high enough (1g/lb of body weight), it will allow your body to use its stored body fat as energy and use the protein to keep and build muscle. If you do not eat enough protein, your body may start to break down the muscle and use it as energy. This is NOT what you want.

To build the most amount of muscle efficiently, focus on the compound movements. These will give you the best bang for your buck and will also provide the best muscle building benefits.

Progressive overload is another important part to the muscle building equation. To progressive overload, you need to get better at something each time you workout (heavier weight, higher reps, more sets, slower tempo, etc) This way, you will build muscle, burn fat, and get lean/toned.

As you start to gain more muscle, your metabolism will start to increase too. As a result, more calories are burned day to day – leading to more fat loss over time. Remember, it takes your body a lot of energy to keep the muscle it has. Protein is expensive. Just like having a big truck. It is expensive to keep it fueled. On the bright side, this means that your maintenance calories has increased, allowing you to be able to eat more and stay lean. 

Fat does not turn into muscle. You also can’t tone a muscle. You can only build. The more muscle you have at a lower body fat percentage, the more toned you look. 

To build muscle, you need 3 main things:

1. Water: Muscle is made up of mostly water.
2. Protein: Allow to the muscle to repair and grow (.7-1 g/lb) 
3. Energy:
   1. Training stimulus
      • Need a reason for the muscle to grow by forcing it to do something that it doesn’t want to do so that it’s forced to grow.
   2. You can’t create or destroy energy.
      • Get it in the form of food. Stored energy in the body is through body fat.

Otherwise, when you do not have a lot of muscle, your body is required to burn less calories. Therefore, you can’t eat as much calories and Chipotle or else you may be put in a surplus. When you eat in a surplus, those calories get stored as fat, which rarely takes any calories for your body to burn.

This is where the issue arises when doing cardio only. To keep the weight off, you have to keep doing cardio to continue to burn of the calories. If you stop, you likely won’t be in a deficit anymore since you are not burning off those extra calories from the cardio.

As your body fat and weight decreases, your body compensates by burning less calories and thus, resulting in a slower metabolism. This is because your body’s natural instinct is to keep the fat on itself due to our genetic makeup and our bodies survival instincts. The amount of calories you burn a day from moving also decreases from not having as much weight on your body to carry around. It takes more energy to carry 200 pounds than it does 175 pounds. 

So without the added muscle to burn more calories, it becomes very hard to be or stay in a calorie deficit.

In summary, here are your basic to-do’s to build muscle and burn fat: 

1. Stay in a slight deficit and focus on main gaining. The term “Main gain” means to be in maintenance (eating the same amount as you burn) or in a slight deficit (eating slightly less than you burn) to allow your body to still burn fat but have just enough energy to allow itself to build muscle. 
2. Strength training at least 3 times per week. Make sure to hit each body part at least 2 times each. Focus on challenging yourself, feeling your muscles burn and doing the work, and lifting heavy. (These are the carpenters that are remodeling your home.) 
3. Keep protein high to give your muscles what they need to grow. (These are the tools, nails, and bolts the carpenters need to remodel your home.)
4. Do cardio at least 2 times per week. At the very least, stay active each day by setting a step goal for yourself. 8,000-10,000 steps a day is a good place to start. 
5. Eat properly. (small calorie deficit, high protein, high fiber, low calorie nutrient dense foods.)
6. If you have a lot of weight to lose, there is a lot of energy on your body to use to build muscle. Therefore, you can be in an even bigger deficit because of this excess energy which you will then burn more fat.

Is Cardio Necessary For Fat Loss? It Doesn’t Need to Be.

You absolutely do not need to do cardio for fat loss if you do not want to.

Unlike strength training, it is not necessary; however, that doesn’t mean that it is not important for your health.

Cardio is great for your endurance , lung capacity, and strengthening your heart, which is the most important muscle in your body.

Now… lets take a look at some background info comparing cardio to lifting weights:

As I previously explained, weightlifting will burn more calories over the long term due to the increase in muscle mass. While cardio, on the other hand, will burn more calories in the short term.

Lifting weights is great for EPOC (excess protein oxygen consumption). In simplest terms, the process where your body burns more calories after you are working out. This can be misleading as the amount of calories you burn per day is not that much more, but it can still add up over time. 

Which One Should I Do Then?

There is a pointless argument about which is better to lose weight. Should you lift weights or should you do cardio?

The better question to ask is, “what is best for you and your goals?”

Do you only care about losing weight and improving your endurance? Then cardio only is for you.

Do you want to build muscle, get stronger, and burn fat? Then weightlifting is for you.

But, why choose only one? Preferably do both if you like both. If cardio is not your thing, then you don’t have to do it. There is no need.  

Low intensity cardio can be a great supplement to weight training due to its positive overall health and potential therapeutic effects. It is important to note that when doing cardio, treat it just like strength training and progressive overload. Focus on getting better and pushing yourself. Not just staying complacent and comfortable.

The Best and Easiest Form of Cardio You Need To Be Doing:

All you need to do is walk.

Walking is a form of NEAT (Non-Exercise Activity Thermogenisis). NEAT is all the calories you burn in the day from non-exercise activity. Anything from walking, cleaning the house, fidgeting, standing, etc. A significant amount of your calories are burned throughout the day through NEAT.

The more you move throughout the day, the more calories you will burn.

Other forms of cardio include running, swimming, elliptical, rowing machine, stair stepper, jump rope, incline treadmill, etc.

In conclusion, ideally it is best to do both cardio and strength training. Both burn calories, can make being in a caloric deficit easier, and help you live a longer healthier life which, in the end, is the most important thing. If you want the best results, than doing both cardio and strength training is your answer.

I Want To Do Cardio. Is Fasted HIIT Cardio Better For Fat Loss?

You may have heard somewhere on the internet from fasting zealots, that “fasted cardio burns more fat than non-fasted cardio” 

This is based on misleading research that shows fasted and HIIT cardio uses more fat for fuel, so therefore it must burn more fat. But, what they are not saying is what really matters. Which is, how many calories are you burning at the end of the day.

Now, I have nothing against fasted cardio. I also have nothing against HIIT cardio.

If you like to do it and it makes you feel good, than absolutely I think you should do it. Who the hell am I to tell you not to do something you enjoy? But, if you do it because you think either HIIT or fasted cardio will burn more fat and calories, well then that is where you are wrong.

Research shows that there is not much difference in calories/fat burned in fasted vs non fasted cardio. The same goes for HIIT vs steady state cardio.

As long as you are in a calorie deficit at the end of the day, you will lose weight. Although both fasted and HIIT cardio may burn more fat in the short term, it still would need to put you in a deficit at the end of the day for fat loss to occur. The fat burning effect is only temporary. So, if you eat 4,000 calories of donuts a day, please do not think that fasted cardio and HIIT cardio will save you.  

There is another reason why fasted cardio may not be the most optimal way to burn calories. If you are doing fasted cardio, it means that you are doing cardio without any food in your belly. Food, as you know, gives you fuel and energy.

So, if you compare fasted cardio vs fed cardio, which group do you think would have more energy to go longer and harder? Probably the fed group. This is important because the longer you can go and the harder you can go, the more calories you can burn. This is what really matters in the end.

So, you see where the missing info is? It doesnt matter how much “fat” you are burning during cardio. What matters is how many calories you burn because at the end of the day, a calorie deficit is going to get you to your fat loss goal.  

Although fasted cardio might not necessarily mean more fat loss, it could be more optimal for you depending on your schedule and lifestyle. If you do decide you to do cardio fasted, make sure you stay hydrated by drinking water and getting in enough electrolytes (salt, potassium, magnesium). Give both fasted and fed cardio a try and see which one works best for you, makes you feel the best, and allows you to push yourself.

How To Eat More Food and Still Lose Fat?

Yes, you read that right. You can actually eat more, still be in a calorie deficit, and still lose fat.

Sounds too good to be true, doesn’t it? Well, I’ll tell you what. It’s definitely not and it’s the secret to staying lean. This doesn’t meant that you can eat all of the pizza and ice cream you want and still lose weight.

That would not be a smart choice for many reasons.

Even though you are technically eating more food, it doesn’t necessarily mean that you are eating more calories. Let me explain and I promise that it will make sense. 

The way you can eat more and still be in a deficit is by filling up on high volume, low calorie dense foods that are high in fiber and protein. These foods have more volume and take up way more room in your stomach. By doing this, your stomach expands and tells your brain that it is full. It is almost playing a mind trick on your brain.

Hmmm… Sounds interesting.  

• Here is an example: 
  • You can eat 1 pint of Ben and Jerry’s for 1,200 calories. 
  • Or you can eat the same sized pint of Halo Top for 300 calories that also has more fiber,more protein, and will keep you full.

First, let’s talk about protein:

1. Protein has a high thermogenic effect. This is a fancy way of saying it takes your body more energy to digest than anything else. As a result, you burn more calories.

2. Protein is also very filling. The more protein you eat, the more full you will be and the more full you will stay.

3. Protein is needed to build and keep muscle. 

When choosing protein sources for fat loss, leaner meats will be your best bet to keep your calories low. Keep in mind, the leaner the protein the less calories and the more you can have.

However, you can absolutely still eat the fattier cuts of meat as well, just not as much of them since fatty meat is higher in calories.  So, whatever your preference is, go for it.

I don’t know about you, but I would much rather eat more than eat less.  Of course I will enjoy a rib-eye steak, ribs, and some bacon from time to time but the majority of the protein I eat consists of lean sources.

• Chicken
• Fish
• lean ground beef
• Bison
• Turkey
• Eggs
• egg whites
• greek yogurt
• protein powder
• protein bars.

What’s the next best filling thing other than protein? Foods that are high in fiber.

The Next Thing: Fiber

Foods like vegetables, watermelon, berries, fruit, lentils, beans, nuts, protein bars, high fiber bread and wraps, and even popcorn (yes popcorn has fiber in it) are high in fiber.

All of them are great.

Fiber has the complete opposite affect on your body as does sugar. The reason why sugar is so easy to eat is because it tastes amazing and has no nutritional value. Basically you eat the sugar, it doesn’t provide the body with what it needs, so your body ends up continuously wanting more of it. 

And the cycle continues on and on.   

You see this all the time with sugary drinks. Think of how easy it is to drink a soda. Ask yourself, do you feel full afterwards? If you do, for how long? 

The same thing is true for juices. Juices are made by extracting the juice out of a fruit and adding sugar. What doesn’t come with the juice is the fiber that the original fruit has.

Drinking your calories when trying to lose fat may be one of the worst things you can do. In my opinion, it is a waste of calories. Your body does not process liquids like it does solids. Especially high sugary ones with no fiber. 

Stay away from the calorie drinks. Drink the zero calorie diet alternatives instead. Eat the real fruit instead of the juice. This can save hundreds of calories a day while still getting that same flavor.

Imagine how many calories that adds up over time. This could lead to extra pounds of fat lost over the weeks, months, and especially years!

Eat your food, do not drink it, and stick to your fruits and vegetables!

HELP! My Weight Went Up Over Night

Okay, you have been in a calorie deficit and strength training consistently. Everything is going well. You are feeling great!

Than, you notice that your weight suddenly spiked up one night…. 

Your first reaction may be, “Oh no.”

One of the most common questions I get is, “Why did my weight go up overnight? What did I do wrong?”

That is the thing. You did NOT do anything wrong.  

I am going to be straight forward. 

Take a few deep breathes (seriously it helps). Relax, because it is completely normal for the number on the scale to go up.

I get it. Seeing the scale go up can be very frustrating and de-motivating. Especially if you know you have been on point and consistent with your training and nutrition. I have experienced this myself in the past.

You must remember that you CAN’T give up.

I have good news for you. Scale fluctuations are normal. They are practically meaningless. Almost as meaningless as diet water (lol).

No matter what you do or who you are, the scale will go up and down day to day, hour to hour, minute to minute. This is because water is constantly fluctuating in and out of your body. But, just because the scale is not moving, or maybe it went up a little, it doesn’t mean you are not losing fat.

Try drinking a glass of water. Weigh yourself before and weigh yourself after and see what happens. Obviously you will gain weight.

Day to day scale fluctuations are due to water. NOT fat.

Remember in the beginning when I talked about the difference between fat loss and weight loss? Well, the same thing is true here. The scale only focuses on weight. What is a big part of that weight? Water.

Therefore, it is important to not let the scale be a measure of your success. Instead, the scale should be used as a tool for collecting data.

• So look at the day to day fluctuations with a grain of salt.
• Focus on your weekly average weight and the trend of that average weight over the upcoming weeks and months rather than day to day.
• Weigh yourself at the same time, in the same clothes (or naked if that’s your thing), and after you go to the bathroom in the morning.

If you go by the day to day scale weights, water retention could mask your actual progress and leave you feeling like you are not doing something right, when in reality, you actually are. The scale has almost no indication of your fat loss progress.

The Reason Why Your Weight Went Up

So much can go into your overnight spike in weight. (Typically, weight can fluctuate between 5-6 pounds per day, especially if you are a female):

• Salt: The more salt you have, the more water your body will hold onto.
  • Important note: This is not a bad thing if you do not have any medical issues. Salt is important for keeping you hydrated – especially if you are active. 
• Carbs: They are stored in your muscles as glycogen. The more carbs you eat the more water your muscles will store (1 gram of carbs = 2-3 grams of water retention) The depletion of carbs is the reason why you lose rapid weight right away on keto! It is all from a loss of water weight.
• Eating late/Weighing in earlier than usual: Your body has not had enough time to digest all the food.
• Might have to drop a poop: Hey, we all do it. Go let one loose. 
• You had a hard workout the previous day: When you break down the muscle from a workout, it needs to recover. So, the amount of glycogen, nutrients, and water your muscle needs will increase, causing a gain of weight.
• Stress/Lack of Sleep: Will increase cortisol (stress hormone) and may make you hold onto more water.
• If you are a female: You may be holding onto more water during your menstrual cycle and female hormones. This is completely normal.

Hopefully you have a better picture as to why I am telling you to relax.

So much goes into your actual weight. This is why I emphasize not putting too much attention on the number on the scale.

“So, If I Don’t Focus on the Scale, What Should I Look at For Progress?“

1. Go off by how you feel and look. These far outweigh the scale (no pun intended).
   • Do your clothes fit differently?
   • How much energy do you have? 
   • How is your mood? 
   • Digestion? 
2. Take measurements and progress pictures. It is possible for your weight to stay the same and your measurements to go down. I see it all of the time. This is more common than you may think. Muscle takes up less room than fat, but weighs more. As a result, the weight may stay the same from the added muscle, but the inches around your waist can still go down from losing fat. Pretty freaking cool right? This can be seen in progress pictures, which is why I recommend to take one at least once a month.
3. How are your workouts going?
   • Are you getting stronger in the gym?
   • Are you moving better?
   • Does your body and joints feel better?
   • Do you feel like you have more energy?

Sometimes improving in the gym is all you need to feel better. Regardless of your weight. 

I will finish off by saying that I think weighing yourself everyday is still important for you to see how your weight fluctuates day to day. But, it should be no more than for tracking data. The scale does not define you. The real progress is not within the weight itself, but rather from how you feel and how you look.

Okay, Now That I Know How to Lose The Weight, How Do I Keep it Off?

Losing weight is only one part of the equation. You can even say that initial weight loss is the easy part. 

You now have the tools you need for fat loss 

But, how exactly do you keep the weight off?

This is the million dollar question and is more important than how to lose the initial weight itself. 

Only about 20% of dieters who lose weight end up keeping it off in the long term.

As I wrote before, the key to a diet that you can sustain is to be a flexible eater. 

This means:

• Not labeling foods as good or bad. 
• Do not eliminate any food groups from your diet if you do not have to. 
• Staying consistent at least 80% of the time. The leaner you want to be, the more strict you need to be with your calories, protein, and workouts.
• Eating enough. If you are lacking energy and constantly hangry (hungry and angry) and ready to strangle someone, it’s time to increase your calories. 

At first, will power plays a pivotal role in allowing you to stick to a strict diet that you hate. However, that will power only lasts so long, until one day, ghrelin (the hormone that makes you hungry) hits you so hard in the face, that you binge.

The bingeing is not a one time thing then it is over. It leads to multiple binges to the point where you gained back all of the weight that you just lost because your body is so deprived. 

This is what you want to stay away from. What is the point of losing the weight if you can’t keep it off?

So, allow all food groups in your diet. Focus on healthy low calorie dense foods most of the time and other unhealthier foods in moderation. 

Slower Is Better

Another thing to consider is the slower the progress the more sustainable the results. If you diet too hard for too long, you will rebound because that way of eating is totally unsustainable. Cutting your calories super low with a shit ton  of cardio is not the answer to long term fat loss success. 

Instead, you want to eat the most calories you can while still being in a deficit. The slower you lose the weight the better. I’d rather you lose .25 pounds a week than lose 3 pounds a week. 

Why?

Because it is more sustainable and way more enjoyable that way.

The end goal is to get to maintenance anyways. Once you hit your goal weight, it is time to bump up those calories to maintenance calories.

A diet you CAN’T stick to for the rest of your life is not the diet for you. This diet must be enjoyable for YOU. Do not let someone else tell you what diet you should be eating. And no, a diet isn’t some dogmatic way of eating that only allows certain foods. That is complete bs. A diet is the foods you eat day to day. That is the literal definition. It can include any foods you want and don’t want for that matter. 

Find a diet that you like and can stick to long term.  Make it into a lifestyle. Be a flexible eater and do not be too restrictive. The more flexibility you allow in your diet, the more sustainable it will be. 

Over time, as you learn more about your body, keeping off the weight will get easier.

Here are some suggestions to give yourself the best chance to keep the weight off:

1. Be flexible with your food choices. If you’re too restrictive, then it will not be sustainable for you long term.
   • Don’t be scared to go out and enjoy some of the foods you love.
   • You should love the foods you eat.
   • As long as you keep the junk and unhealthy food in moderation, eat healthy foods the majority of the time, and not eat like an asshole, you will have long term success. 
2. Stick to low calorie dense foods that are healthy, full of nutrients, high in protein, and high in fiber.
   • By picking these types of foods, they will help you stay full while being in a calorie deficit..
   • Hunger is normal but too much deprivation of food will lead to a loss of willpower. Once you lose this willpower, you will then go off the rails and binge. 
3. Do not compare your diet to anyone else’s. 
   • What works for someone else, may not work for you. 
   • Most importantly, do not let someone tell you what you should be eating. 
   • You can pick different foods from all diets and fit it into your own. 
4. Be in a slight deficit and not too large of one. The goal is to eat as many calories as you can while still being in a  deficit.
   • This makes it much more sustainable for fat loss.
   • Being in too large of a deficit while cause you to eventually feel deprived and may lead to future binging.
5. Lift weights and exercise often for the right reasons. 
   • Do not focus on burning calories from exercise. That comes from the nutrition side of things and being in a deficit. 
   • Instead, focus on getting stronger and healthier.. 
6. Eat at least .08-1g of protein per pound of your current or goal body weight.
   • Reduces hunger and keeps you full.
   • Keeps and builds muscle. 
   • Takes more energy to digest than any other macro-nutrient. Therefore, protein burns slightly more calories. 
7. Drink plenty of water.
   • Keeps you hydrated and is essential to life.
8. Get enough sleep (7-9 hours per night).
   • One of the biggest things that affect weight control.
   • Super important for your health and recovery.
   • Lack of sleep has shown to increase weight gain 
     • Hunger increases with the less sleep you get.
   • If you are tired, you may become unmotivated. As a result, you will less likely want to workout and eat healthy. 
9. Try and manage your stress levels
   • Cortisol is released which can lead to poor appetite control, water retention, and improper recovery.
   • Stress can be a trigger for compulsive eating.

Do not make it more complicated than it needs to be. 

It is as simple as being in a calorie deficit, finding a balance that works for you, and sticking to it.

FAQ 

I Am In A Calorie Deficit, Why Am I Not Losing Weight?

You have to be honest with yourself. Have you consistently been tracking your calories and workouts for at least a month?

A “plateau” does not happen only from one or two weeks of no weight loss. You have to be patient and at least give it a month before thinking about making any potential changes. 

Most likely, you are not being as accurate and consistent as you may think. 

One of three things may be happening here:

1. You restrict yourself so much during the week because you are scared of eating “too much”. As a result, you binge on the weekends.
   • If this is you, calorie tracking may not be the best option. Use the 3 plate and 2 snack method instead. 
2. You are already really low body fat and do a shit ton of cardio. You may even be considered “skinny fat”. Your best bet is to increase your calories and protein and start lifting some heavy weights. 
3. You are doing way too much exercise and not allowing your body to rest and recover.

The initial results of weight loss are fast. Seeing that number drop on the scale will send a dopamine rush of excitement straight through your body.

Eventually, your body adapts to losing weight. Our bodies do not want to lose fat and it does everything it can to keep it on our bodies. As a result the scale stops going down.

Do no let that get you down.

By only focusing on the scale number, it can get frustrating quickly.

To be honest…

Who cares what the number on the scale says. It means almost nothing. The only thing it mean is a data point, which it should be kept for.

Next time you get discouraged by the scale, ask yourself:

• Are you taking measurements?
• How do you look in progress pictures?
• Are you progressing in the gym?
• Have you noticed any changes physically and mentally?
• Do your clothes fit any differently?
• What are other people saying?

The number on the scale will not always go down. The lower body fat percentage your body has, the lower your metabolism is, resulting in less calories burned throughout the day and less weight being lost over time.

If the number on the scale, your measurements, and you progress pictures are not changing, and you swear you are on point with your training and nutrition, than it may be time to take a deeper look at your daily habits:

• Are you measuring, weighing, and tracking everything?
• How are your weekends?
• Are you adding oils to anything or are you using spray? What do you cook with?
• How much do you eat at home compared to eating out?
• Have you tracked your measurements and weighed yourself every day?

Let’s say that you are in a plateau (even though you most likely aren’t) What should you do in this situation?

If you are 100% consistent with all of the above, then your body may be at a new set point with the amount of calories it’s burning.  Therefore, it may be time to lower your calories and/or increase your activity levels.

Continue to focus on moving more to keep your NEAT high and put the majority of your time towards lifting heavier weights. 

By staying active and focusing on getting stronger, you will continue to burn more calories.

The difference comes with lifting weights. This is where you will build muscle. This is where the foundation of long term success is layed.  The more muscle that you have, the more calories you will burn.

Remember to be honest with yourself. Are you really being as consistent as you claim to be?

Does Eating Carbs Make Me Fat? What Is The Truth?

It is true that eating carbs can make you gain weight. As you know, this is because of the water weight. 

Gaining weight and gaining fat are not the same thing. 

The only thing that will make you fat is being in a calorie surplus. 

No one macronutrient or food will make you fat from eating it, if you remain in a deficit.

You know what? I can’t blame you because I used to think the exact same thing. 

I used to think carbs were the enemy. 

I used to think that carbs would make me fat. 

I promise you that carbs alone will not make you fat. 

Calories in vs calories out. You must burn more calories than you are eating. It is that simple. 

It doesn’t matter if its carbs, fats, protein, donuts, steak, or your favorite ice cream.

You can’t disobey the laws of thermodynamics. Even if some “expert” online is telling you that carbs raise insulin and insulin causes you to store and gain fat. They are wrong and you should politely block them out of your consciousness because insulin is essential for life. 

So, why do carbs get a bad reputation?

Well, first and foremost, they taste fricken amazing. You are fooling yourself if you say otherwise. I know it and you know it.  Since carbs taste so amazing, you may have a hard time with portion control. What’s even worse, when combined with fat, they become even tastier and more easy to overeat.  Stopping yourself from overeating sugar and carbs is where it is hard.

When you constantly are overeating on tasty foods, then you are bound to gain weight – especially if you’re inactive as well.

This is what food companies are experts on. They know how to make foods taste so good, not fill you up so that you want more and more of it. 

Pretty crazy right?

But, that doesn’t mean that carbs are bad, because they are not.

There are no bad foods. Only foods that you should eat more and less of, which is where portion control and finding a balance of whole foods and treats comes into play. 

Which carbs should you focus on?

For the majority of the time, focus on eating fruits, vegetables, and grains higher in fiber. 

A good rule that I personally like to follow and have my clients try out is to focus on fiber over carbs. By doing this, you are tricking your brain into eating a lot of food that is very low in calories. 

This will help you stay full and keep your calories under control. 

Eat your carbs. Enjoy your sweets and treats in moderation. Do not eat like an asshole and you will be fine. 

Does eating past 8:00 pm make you fat?

Think about this question for a second. 

You should know by now that to gain weight you have to be in a calorie surplus (eat more than you are burning).

Because why?

(pssst. Calorie deficit)

So, if calories are what matter most when it comes to fat gain and fat loss, then why would eating past a certain time (or during any time for that matter) make you gain weight?

The moon does not have some magical affect where you burn less calories. 

How much you eat outweighs when you eat. 

Are there any negative side effects to eating late at night closer to bed?

There very well could be, but it all depends on you and your body.

Eating too late can cause digestive issues and lead to poor quality of sleep. If you are anything like me, then a solid night of beauty sleep is a must. If you need your beauty sleep too, than maybe you should think twice about eating late at night.

Hormones may also play a role here, too. If you are staying up late and not getting enough sleep, you are putting stress on your body. As a result, ghrelin (the hormone that makes you hungry) will most likely start punching you in the face and making you want to eat. 

But, will eating past 8:00 make you fat if you are in a calorie deficit? No. No it won’t.

Just don’t fall into the temptation of late night snacking.

Trust me, it is easy to do. Just ask all the empty Ben and Jerry containers that had no chance.

This type of snacking and eating past 8:00 pm will make it easier to overeat and gain fat.

If you have the desire to snack, stick to low calorie dense options that are high in protein and/or fiber.

Does Eating Breakfast Boost My Metabolism?

I am assuming you have heard that the most important meal of the day is breakfast ever since you were a little kid.  

This was where all of the fun was in the morning. You were able  to eat things like poptarts, pastries, donuts, cereals, cinnamon rolls, and endless amounts of sugary goodness while watching cartoons.

Your parents may have told you that you need to eat breakfast because it’s important for the rest of your day. 

The thought is that by eating breakfast, this will boost your metabolism throughout the day so you are then a fat burning machine.

Breakfast does not boost your metabolism. It can give you energy and that’s about it.

By skipping breakfast, you can actually save some calories earlier in the day so that you can eat bigger meals later on. This may help to keep you full so you do not overeat later in the day. .

The opposite is true as well. If you eat breakfast in the morning, it can provide you more energy and keep you full throughout the day too. 

But, there is no better option that burns calories.

It all comes down to your personal preference and what will help you stay full throughout the day. 

Either way, there really is no wrong choice.

Is Fasting Better for Fat Loss?

Fasting may burn more fat in the short term, but what matters is how much total fat you burn at the end of the day. 

With that said, fasting can be a great tool to help you be in a calorie deficit to burn more fat.

I can write a whole other article on this (which I may), but it’s basically dependent on your lifestyle.

You may find that eating 1-2 big meals a day helps you stay full rather than continuously overeating throughout the day.

Fasting may also fit into your schedule better. For example, If you have a busy schedule in the morning, it may be easier to fast. 

Be careful though. You may starve yourself unintentionally. This can lead to a binge or overeating which defeats the whole purpose. 

There are pros and cons to both sides. 

Just know that fasting alone does not burn more calories and fat. What matters at the end of the day, week, and months is being in a calorie deficit, which fasting may be able to help you stay in.

You won’t know for sure until you try it out for yourself. See if it works for you. If it does, great. If it doesn’t, that’s cool too. At least you tried it and can move onto something else. 

How Can I Boost My Metabolism to Burn More Calories?

The end goal should be to be able to eat more while staying lean. This is done by building a great foundation of muscle as well as a lot of patience and consistency. 

Typically, the more lean mass you have on your body, the higher your metabolic rate is which is another way of saying the more calories you burn. Lean mass is the weight in your body that is not fat (muscle, organs, brain, etc)

Eat plenty of protein at every meal:

• Protein increases your metabolic rate by 15-30% which results in a higher calorie burn when digested.
• Helps you feel full and, as a result, prevents overeating.
• Can help prevent muscle loss when losing fat. Therefore, it keeps your metabolic rate higher from the retained muscle.

Increase your NEAT:

• The more you move during the day, the more calories you will burn.
• Set a step goal for yourself and try to hit that step goal each day (8,000-10,000 steps). Walking is the easiest form of exercise you can do.

Lift Weights:

• Focus on getting stronger. The more muscle you have, the better you will feel and the more calories you will burn.

Like everything else, you have to be patient and consistent. If you progressive overload by lifting weights, get stronger, and eat enough protein, in the long term, you won’t have to do as much to keep the weight off.

What is the Best Rate for Fat Loss?

There are plenty of companies and fitness “gurus” out there that take advantage of weight loss. 

They prey on the people who want to lose the most weight in the quickest amount of time. Most of them don’t care if you are able to keep the weight off and build good habits. All they care about is that they sell their quick fix cookie cutter transformation program and get their money. 

Remember earlier, I mentioned that fat loss is a slow process?

Good. Just wanted to make sure you remembered because it’s important.

Building muscle and burning fat takes time.

The slower you lose fat, the more sustainable the process will be and the easier it will be to stay lean all year around for the rest of your life.

In saying this, a good rate for fat loss is by going off of 1% max for your body weight on a weekly basis. 

• Ex: If you are a 150 pound person, the most you should consistently lose per week is 1 pound, depending on how much muscle and fat you have. 

As a general rule, losing around .5-1 pound a week is the most optimal.

If you go too fast, you will most likely burn out and have a rebound effect. 

However, the more weight you have to lose, the faster the rate can go. (300lb for 3 pounds a week compared to 100lb 1 pound a week).

Would you rather have slower progress that leads to lifelong results?

Or, would you rather have fast progress where you gain all the weight back within a few months?

What is the rush anyway? You have your whole life ahead of you, so enjoy the process.

How Fast Should I Expect Results? My Friend Lost 30 Pounds In A Month!

I don’t give a shit what your friend did and neither should you. That is not taking anything away from their hard work and progress, but other people are not you. You can’t compare your chapter 1 to someone else’s chapter 30. It is not fair to you.

Comparing yourself to someone else is not a road you want to go down. This is a problem I have with social media. Countless models and influencers with their shirts off. Posing on the beach with their lean and toned bodies. . 

What they don’t show you is the real story.

They don’t show themselves without a pump in their muscles.

They don’t show themselves without good lighting and photo edits.

They don’t show themselves when they aren’t in tip top shape (Because as much as it seems like it, they are not like that year around. Some are but most are only like that for a week or two..)

They do not show the drugs some of them take so that they can get into that shape thats otherwise impossible if you are natural.

As a result, it creates unrealistic expectations for you and many others.

You don’t need to be shredded to be in good shape. Nor, would I recommend it. It takes a lot of work to not only get like that, but to stay like that too. 

Trust me when I say this: having abs and being shredded WILL NOT make you happy.

What will make you happy? To be healthy and in good shape.

What’s good shape look like? Well, everyone is different so it depends. 

• For women, typically around 25%  body fat is sustainable.

• For men, around 15% is a good range for most. 

If you are a competitor or need to get lean because you get paid to do it, than obviously you need to be more strict with your nutrition to get a lower body fat percentage.

Otherwise, obtaining a six pack not only takes more time and patience, but it also requires you to be more strict and on point than normal.

• You have to get to a super low body fat percentage, which your body does not want to do, so you have to sacrifice more. 
• Getting there isn’t always necessarily the hardest part. It is staying there that’s the problem, which brings up the question “is it worth it?”

My recommendation? Focus on the process, enjoy it,  and set realistic expectations. 

Can I Choose Where I Lose Fat ?

NO. 

You cannot pick and choose where you lose fat or how fast you lose it – although that would be sweet.

That means the endless amounts of ab exercises that you are doing will not get your abs to show. Technically you do not need to do ab exercises at all, although I would highly recommend doing them. Doing ab exercises are great for building up your core strength and stability. This is important for preventing injuries and performing your best while working out. 

All you need to do is be in a calorie deficit and get to a low enough body fat percentage for those abs to pop out and show.

This is why you hear that abs are made in the kitchen. Healthy food is a big part of being in a calorie deficit.

Losing fat and building muscle is also based on genetics. Unfortunately, this means that it is out of your control to some extent. Typically the stomach area and love handles is where most people store the most body fat that is the last to come off.

The midsection is where your organs are located and therefore, we need fat to protect our organs for survival.

Everyone will lose fat in different spots, at different times, and at different rates. 

There is nothing you can do about this. The only thing that you have control over is how consistent you are with your nutrition and exercise. Eventually, it will all come off if you stay in a deficit long enough.

All you have to do is:

1. Focus on strength training 
2. Remain in a calorie deficit over a long period of time depending on how much fat you have to lose. 

If you do these two things consistently, eventually you will lose the fat in all places, albeit different times and rates, build muscle, and be toned.

Do I Have to Count Calories?

You do not need to do anything you do not want to do, including counting calories. But, just because you do not count calories does not mean that calories do not count.

The law of thermodynamics regarding calories, states that “energy can not be created nor destroyed.” 

In non-scientific mumbo-jumbo, this means that the energy from food that goes into your body must go somewhere. This is done by either being stored as body fat or used by the body for energy. Energy is used through regular body functions, everyday activities, and exercise.

Just because all calories are equal, doesn’t necessarily mean that all calories have the same effect on the body. Although the same number of calories eaten from fat, protein, fat, or alcohol will yield the same results as one another in regards to body composition, the effect they have on the body are different.

Carbs that are highly processed or high in sugar are less filling, taste good, and as a result, are easier to overeat. These foods lack the nutrients that the body needs and do not send a strong enough signal to the brain that you are full. 

The opposite is true for foods that are high in fiber and protein. Although the calories may be the same, foods high in fiber and protein take up more room, have less calories, signal to your body that it’s full, and actually burn more calories while digesting.

Even if you do not want to count calories, I recommend at least trying it for a month. Tracking your food helps you learn the different amounts of protein, fat, and carbs food contains and the correct portion sizes.

If a month goes by, and you absolutely hate tracking your calories, you can do the three plate and two snack method as previously stated earlier in the guide.

The key is that you must eat your 3 plates per day. If you’re not hungry, eat smaller portions.

Tracking is very beneficial – especially when you are a beginner. But it is not a forever thing. Eventually, the plan is for you to learn how to intuitively eat. Intuitive eating takes a long time through a lot of practice as well as trial and error. . 

Does Caffeine Boost Your Metabolism?

Who doesn’t like a nice cup of tea or coffee in the morning, or if you’re anything like me, any time of the day. 

They give you that needed jolt of energy after feeling groggy from a terrible night of sleep.

Both can also be effective pre workouts too.

Both coffee and tea contain caffeine, which has shown to have a very small effect on boosting your metabolism. The actual amount of calories you are burning from the caffeine is very minimal..

The caffeine in coffee and tea help release neurotransmitters like dopamine (pleasure/happiness) and nor-epinephrine (decreased stress, etc.)  which make you feel good, more energized, and more awake.

Why is this important for fat loss? Because it can help you stay motivated, stay more active, and could increase exercise performance/motivation due to the increased energy. 

Caffeine can also help in reducing hunger and appetite so that you will eat less and lose fat. It can be an effective tool in helping you stay full in between meals.

Disclaimer: Eventually your body will become tolerant to caffeine and will keep needing more to have an affect. For this reason, you may want to be mindful of how much caffeine you are consuming per day.

Do Fat Burners Work?

Unless you like to waste your money, then no. That is all fat burning supplements are: a waste of money. 

Fat burners do not do anything for you that a simple cup of coffee doesn’t. They are one of the biggest scams on the market. You are paying $50.00 for an overpriced supplement that has the exact same effect as drinking a coffee. 

A fat burner supplement claims that you burn more fat and absorb fewer calories. The reason behind this is that fat burners contain caffeine which can increase your metabolism temporarily. Therefore, a small amount of fat may be burned. Technically, they aren’t lying. 

Fat burners do not inhibit the absorption of calories and fat. Remember, its calories in and calories out. To lose weight, you have to be in a deficit.

So if you want a caffeine supplement that technically burns fat and gives you more energy, all you need is to buy an affordable $2.50 regular dark roast coffee from Starbucks.

“What do you Think of Detoxes? I Know Someone Who Lost 20 Pounds Just Drinking Celery Juice!”

It has always confused me as to why anyone would ever want to drink celery juice only for a week straight.

Celery is hard enough to eat by itself, so making it into juice and it being the only thing you can eat/drink for a week seems like such a dumb thing to do and like complete torture.

Juice cleanses have gained popularity over the recent years by claiming to cleanse your body and burn fat. 

A detox is a short period of time where you fast and restrict your food to a specific food such as fruits, vegetables, herbs, or juices in order to cleanse your body. Dare I say this is the worst idea ever.

You may be thinking that they must work since a lot of people lose weight when going on them. 

Well..Of course they work. 

You are practically starving yourself, putting yourself in an enormous calorie deficit. This will lead to rapid weight loss, but like I mentioned before, that is far from optimal and definitely not sustainable.

When you restrict yourself that much and lose that much weight that fast, you are going to eventually gain it all back . Juice cleanses are quick fix weight loss tactics and not long term fat loss solutions. They make you feel good about yourself for a day or two until you can’t handle it anymore and binge out on delicious food. 

Don’t even get me started on why detoxes are terrible for fat loss. There is no protein in any of these juices or herbs. With the lost weight comes lost muscle. That’s not good for burning fat nor is it good for your body composition. On top of it, you will feel like garbage as well by the end of a detox.

Research has not shown a strong correlation to these types of diets cleansing your body. Typically, your body is very good at detoxing itself through the liver, sweat, urine, and feces.

The reason why you may feel good on these types of diets is because you are eliminating all of the processed junk from your diet. Any way of eating that eliminates processed foods from your diet will most likely make you feel better.

Although you may experience some rapid weight loss at the beginning of a detox, it is not some magical fat burner that automatically caused you to lose a tremendous amount of fat. 

Eat real food through a healthy balanced diet and do it right. Slow fat loss over quick weight loss. IT is as simple as that.

What Do I Think About Cheat Meals/Days?

Cheat meals can be beneficial and definitely have their place, but ask yourself why you are asking for cheat meals in the first place. 

• Are you being too restrictive?
• Why not enjoy these foods in moderation and be flexible throughout the week rather than super restrictive?

Cheat meals are typically looked at as either good or bad. I personally think they can be both.

Cheat meals can be really good for your mind when dieting by giving it a break. You have to be careful though. A cheat meal shouldnt justify going off the rails. If your cheat meal is ruining all of the progress you made during the week because you are binging , then maybe you are being too restrictive with your diet during the week and it may be time to reevaluate. 

You should be able to enjoy the foods you love in moderation. These foods should be a part of your fat loss plan. Enjoy the cookies and ice cream in moderation while staying in a calorie deficit. The word “cheat” implies you are doing something bad. There are no good and bad foods. Only foods you should have more and less of. This type of thinking can make you feel like you are doing something wrong. 

If you get off track, get right back on. 

The nice thing about having a cheat meal is that sometimes eating a meal that is higher in calories can be good if you are stalled out or experiencing extreme hunger. This is because your body may be holding onto more water due to a prolonged calorie deficit, therefore, adding in more calories may signal to your body to release that water. This is the reason you may see a decrease in weight if you eat a little more sometimes.

Whether your cheat was planned or not, whatever you do, do your best not to dwell on the past. This will only create unnecessary stress that your body does not need. Do not overcompensate by fasting and starving yourself. You do not need to go to the gym and destroy yourself and do endless amounts of cardio.

Instead, all you need to do is get right back on track and act like nothing happened. 

If you enjoy being strict and having a weekly day or meal to cheat, then go for it.

If you feel being too restrictive is hard for you, then include your favorite foods in moderation.

What is The Best Diet For Fat Loss?

You may be surprised by this answer, because there is a diet that is best. The best diet is the one that contains foods that you love and can realistically stick to for the rest of your life. It does not have to be a FAD diet that someone else created and told you to try. It does have to be one that you create for yourself based on your preferences and lifestyle.

There is not one diet that will allow you to lose more fat than the other from the diet itself.

I don’t care if it is keto, vegan, paleo, vegetarian, juicing diets, or anything else.  These FAD diets don’t magically cause you to lose fat. They work for some because it puts them in a calorie deficit.  Just because it works for someone else doesn’t mean it will work for you.

(If you are keto and want to build some muscle, I have an article written on that here.)

Marketers prey on people by stating that people have lost weight from these diets rather than telling the truth: being in a deficit and taking out all of the processed junk food they were eating before. 

The one and only way to lose fat is to be in a calorie deficit, which any diet can create. So, finding the diet that you enjoy most and know you can stick to while staying in a deficit, is the diet for you.

Is Protein or Calories More Important For Fat Loss?

Both are very important for fat loss. 

However, calories are always the most important because: calorie deficit. Without one, fat loss is not possible.

With that said, protein is still very important for fat loss. Protein is still important for your health, bones, building muscle, increasing your metabolism, and as an added benefit – helping you stay full. These are all extremely important for fat loss and being able to stay lean.

Focus on both. Stay in a calorie deficit and hit your protein goal each day.

“What Should I Do If I Have a Party, Vacation, or Go to Eat Out?”

First and foremost, enjoy yourself. If you are going on vacation then eat whatever you want that week and get right back on track when you come back. You can eat in a calorie deficit anytime you want. You can’t go on vacation whenever you want.

You can still eat out at restaurants, go to parties, while still losing fat and reaching your goals. Going out won’t ruin your progress and you should go out because that’s part of the fun experiences in life.

Please do not be that person that says you can’t go out because it doesn’t fit within your diet. 

I promise you will regret it later and make yourself miserable. Plus, whoever invited you out may not again because of this “diet” you are on. They may think you are no fun or may think you won’t want to come out anymore.  

This does not mean you should be eating out all of the time.

Ideally, you still want to be eating at home when possible. Restaurant foods are hard to track and typically are higher in calories than advertised.

As I have been saying, it all comes down to moderation. Eating out one or two times a week is not going to ruin your progress if you are mindful and keeping track of it. 

Here are 10 tips to follow when eating out or going to a social event:

1. Read the menu before you go out or find out what they are serving at the party. That way you can have an idea of what you are eating so you can track it and not have to worry about going in blind when you’re there.

2. Always fill your plate with protein and vegetables.

3. Eat something filling before you go so you are not as hungry.

• You can eat 5 pieces of pizza for 3,000 calories or you can eat 1,000 calories from eating something before and 1-2 pieces of pizza.

4. Stick to water or diet drinks. If you are drinking alcohol, focus on lower calorie beers, liquor, and white whines.

5. Have food without any breading, and without added oils or butter. If possible, you can always get something baked rather than fried.

• Look for the key words: steamed, grilled, roasted,broiled, or poached.

6. Order two appetizers instead of a main course. This has to do with portion control.  It can be difficult to eat less when served a huge portion. Eating two smaller portions is a great way to control yourself and the amount of food you are eating.

7. Get low calorie dressing or sauces. If you can’t, then get it on the side so you can put it on yourself and not overdo it with the calories. 

• Adding dressing or sauces can add hundreds of calories to your meal.

8. Ask to make a healthy swap 

• Vegetables and salad instead of fries.

9. Skip the bread basket and order soup/salad instead.

10. Put half of your plate in a box to go and eat the rest of it the next day.

I saved the most important tip for last. Enjoy yourself and have fun wherever you are going. If you eat a little more than you planned, no worries. Just don’t make it a habit that happens all of the time because calories still count.  You can always get right back on track the next day. No one ever got skinny from eating one salad so you won’t get fat from eating one meal that is a little higher in calories.

Healthy Eating: Does Being in a Calorie Deficit Still Apply?

The majority of your food that you eat should consist of healthy food full of nutrients and protein. Eating healthy foods that are full of nutrients make it easier to lose weight; however, just because a food is healthy, does not mean that you can eat as much of it as you want. 

Peanut Butter is healthy. But it is a shit source of protein. It is packed with calories and is very calorie dense. Therefore, you can’t eat all of the peanut butter in a jar and expect to lose weight because it’s “healthy.”

Calories still count. Eating your meat, vegetables, and fruits makes it easier to eat less than eating fast food, ice cream, and cake.

Healthier foods make it easier to be in a deficit because they keep you full and tend to have more volume to them. 

That does not mean that you can eat as much of them as you want.

Yo-Yo Dieting: “I Lost Weight On This Diet Before So I Want To Try It Again”

Are you sure you have had success with the previous diet you tried?

A successful fat loss transformation is not one where you lose the pounds and then end up regaining it all back. A successful transformation is losing the pounds/inches,and being able to keep them off. 

The less restrictive you are with your diet, the easier it is to maintain your weight loss.  

Most people set unrealistic expectations and end up feeling deprived. They think of diet as a quick fix and how can they lose the most weight in the shortest amount of time possible. The problem is that they are also quick to quit. They think to themselves, “Oh, if I lose x amount of weight I will be happy.” That is never the case. This journey is never ending. 

Too restrictive of diets cause your body to release ghrelin (hunger hormone) which only will power can fight off for so long. You may have enough willpower to fight through the restrictiveness for the first few weeks or months. But eventually, you will cave and eat back all of the weight you lost. 

The cycle repeats. Yo-yo Dieting. 

Typically when you go on too restrictive of a diet that is super low in calories, you are constantly battling hunger. This battle takes over your whole day and can have a negative impact on all aspects of your life. Anywhere from your social life to your own mental health.

There is also the lack of habit building. You may tend to follow rules rather than changing your routines and habits. 

To lose fat and be able to keep it off, you can’t be too restrictive. 

Include all foods in your diet and create a 80/20 healthy balance. 80% of the time eat healthy foods, while 20% of the time eat less healthy foods.

Come up with great recipes that taste amazing and are lower in calories. Greg Doucette and Remington James are two great masterminds on youtube that have totally perfected the low calorie dense food recipes.

They will show you how to stick to high fiber and protein foods that fill you up.

Another trap that you do not want to fall into is to not set your daily calorie intake too low. You should not be eating a 1,200 calorie diet unless you are 90-100 pounds. By doing this, you are only setting yourself up for a future binge. You will still be in a deficit if you eat more and it will be way more sustainable. Don’t get trapped into the yo-yo dieting cycle. 

• Eat more calories per day
• Include your favorite foods, and you won’t have the urge to binge.  

You can eat more calories and still be in a deficit. Remember, the goal is to lose fat in the slowest amount of time as possible by eating the most calories you can while still losing weight. 

Pick a calorie goal (Goal BW x 12), try it out and see what happens with your weight. If you are losing .5-1 pound per week, then you are good to go. If you are losing more than that, then increase the amount of food you are eating per day until you are losing the .5-1lb. 

Dieting all comes down to patience and what is sustainable for you.

Does Eating Fruit Make Me Fat?

Have you ever met anyone who has gotten fat from eating fruit? Didn’t think so. Fruit is very low in calories and it tastes amazing. 

Fruit is also very high in volume. That means you can eat a lot of it for little calories and stay full. Fruit contains fiber, vitamins,minerals, and holds plenty of water to keep you hydrated.

You can eat a whole watermelon for only 200 calories. That is crazy. 

Here is a list of the 15 lowest calorie fruits per 100g:

1. Watermelon: 30 Cal
2. Strawberries: 32 Cal
3. Grapefruit: 32 Cal
4. Cantaloupe: 34 Cal
5. Honeydew: 36 Cal
6. Peaches: 39 Cal
7. Raspberries: 42 Cal
8. Blackberries: 43 Cal
9. Papaya: 43 Cal
10. Plums: 46 Cal
11. Oranges: 47 Cal
12. Pineapple: 50 Cal
13. Apple: 52 Cal
14. Blueberries: 57 Cal
15. Grapes: 67 Cal

Stay away from the dried fruit and juices when possible. These are higher in calories and less filling. Dried fruit takes out all of the water and fiber while juices are just plain sugar.

The final verdict: Fruit is healthy, alone it does not make you fat, so eat more of it! If someone tells you otherwise, run away.

Best Supplements for Fat Loss?

There is no one one supplement or combination of supplements that will allow you to lose weight and burn fat. If there was, don’t you think that everyone would be buying them?

Fat Loss/weight loss only comes from your nutrition/exercise and to eat less calories than you are burning.Therefore, the best supplement for weight loss is to be in a calorie deficit.

You can use exercise and nutrition to supplement your way into burning fat and adding muscle. Not by taking a pill or powder.

If there were two good supplements that I would recommend to aid your fat loss it would be: Whey protein and Creatine. 

Creatine is great for increasing your performance in the gym and also helps build muscle. It is the muscle that builds up your metabolism and burns fat, not the creatine. 

Whey protein is a great way to help get your protein up each day, which aids and is needed to build muscle. 

It is not the supplements alone that build the muscle. It is them acting as an aid in the process of building muscle that can help in the long run.  

As for fat burners, you already know my opinion on those. They are a huge scam. 

So, creatine and whey protein can be super helpful. Just know why they are helpful and know that they are not the reason you are burning fat. 

Is There a Best Time to Workout and Burn Fat?

Generally speaking, it doesn’t matter. We tend to get caught up in the smallest things rather than focusing on the most important thing, which is going to workout, whether it is in the morning, afternoon, or at night. 

It all depends on your schedule and what will allow you to be the most consistent. If you have a busy and tiresome job, you may want to workout in the morning when your energy and motivation are high.

The benefits to workout out in the morning can be:

• To start your day off on a positive note with great energy. 
• Release endorphins early on in your day to make yourself feel good and be in a positive mood. This can have a positive impact on how the rest of your day goes.  
• You won’t have to stress about working out later in the day. This leaves more time for activities and relaxing after work.
• Motivation may be highest in the morning. If you workout in the morning, you have a better chance at getting better results because you have a better chance at working out. 
  • If you workout at night, it could possibly have an affect on your sleep. This is because your body is still ramped up from working out and it may take some time for it to calm down.

On the other hand, if you have an early job or work night shift, working out at night may be best for you. 

The benefits of working out at night can be:

• Working out at night may allow you to have more energy to workout than you would in the morning.. 
• It can be a good stress reliever. Working out at night can allow you to decompress after a long day.
• Although it can disrupt your sleep, studies have shown an increase in the quality of sleep as well.

If neither of these fit your schedule, working out in the afternoon can be the best option. More energy and time to relax later on in the night.

Either way, it doesn’t matter. As long as you get enough rest, sleep, and enough fuel from food, the time you workout in the day does not matter.

Best Exercises to Lose Stomach Fat?

Just like there is no best diet, for fat loss, there is no exercise that will make you lose fat in certain areas. Genetics are the only thing that determine where you will lose fat and when because everyone loses fat in different places, at different times, and at different rates. 

It is also dependent on consistently being in a calorie deficit because you can’t spot reduce any type of fat. I am pretty sure that if we could spot reduce, everyone would then have a flat tummy. You have to be patient because this process takes time.  

Spot reduction ties into the myth of being able to tone a muscle. You may have heard that higher reps (15-25) is a great rep range to tone up your muscles. Well, sorry but it is not. You can’t tone a muscle. You can build muscle and burn fat, which then makes a muscle look more toned. But, you physically can’t take an existing muscle and tone it up. 

Benefits of Ab Exercises

Just because you can’t spot reduce, does not mean that you still shouldn’t train your abdominal muscles to build them up. You can build up the muscles so that when you do get lean enough, they look more fuller. This way, they will be more visible at a higher body fat percentage as well. Here are the best ab exercises to do.

Ab exercises are optional, though. If you want to put all of your attention on being in a calorie deficit and losing fat, eventually the fat will burn off the midsection and the abs will show. This is because you have abs under the layer of fat. Technically, you do not need to do any ab exercises at all. However, If you do they will look better. Plus, you will move better, have better balance, have better stability, and feel better.

Lower Belly Pooch:

If you have lower belly pooch, this is usually an indicator of a weak TVA (Transverse Abdominis), which is a deep muscle located by the stomach area. This is the muscle that stabilizes the core and lower back. When it’s strong, the TVA can make your waist look tight. When it’s weak, it can give your waist a poochy and loose look. The best exercise to strengthen this is stomach vacuums. 

In summary, the best way to lose your belly fat? Be consistent, be patient, and stay in a calorie deficit. As a result, your belly will eventually shrink. 

Will Diet Drinks and Sodas Stall My Fat Loss?

One of the greatest creations are diet drinks. 

While there is some debate whether or not they are good for your health, they are generally considered to be safe.

First and foremost, I would pay attention to how you feel when you drink them and go off of that. Just like with anything else, it is probably in your best interest to keep diet drinks in moderation. There is no research that shows any significant health effects of artificial sweeteners on humans. So, a few diet drinks won’t hurt you. 

Diet drinks are alternatives to the regular drinks. They are similar in taste and are either zero calories or really low in calories. They are typically sweetened with artificial or natural sweeteners which mimic sugar.

So will diet drinks make you gain weight? No they won’t.

Drinking the non-diet drinks that are full of sugar will make it easier to put you in a calorie surplus and make you gain weight. 

Sugar has 4/cal per gram while artificial sweeteners have almost 0. If you have 25g of sugar in a drink, that’s 100 calories. If you have 25g of an artificial sweetener in a drink, that’s more like 4 calories. Drink diet drinks to save you a lot of calories. 

Since diet drinks contain non-caloric sweeteners, they may satisfy your sweet tooth, without drinking all the calories normal sugary drinks contain. They can also fulfill your cravings and keep you satisfied.

Diet drinks can help you adhere to your diet down the road and may be just enough to keep you from cheating and going off the rails. 

In some, they may cause digestive discomfort or headaches, etc so it’s up to you and how your body feels. But they will not make you gain weight by slowing down your metabolism and increasing fat storage.

Can’t My Body Go Into Starvation Mode If I Do Not Eat Enough?

There is an idea out there that if you eat too little for too long, your body will go into starvation mode, hoard calories, and store fat. 

The interesting thing to think about is, if this were in fact true, why are there countries out there that have a population of skinny and starving people who barely are able to eat any food?

Hmmmm… Doesn’t make sense now does it?

What is really happening is you are retaining water, which is hiding weight loss. Cortisol also plays a role here too. This is the stress hormone that can impact water retention. With the combination of stressing over your food, strict dieting and exercise, cortisol can chronically spike leading to more elevations in water retention.

You also are probably eating more than you think and/or you are burning less than you think. 

Track your food and do not be scared to eat a little more.

Are Calories All That Matter?

In regards to fat loss, they are not all that matter, but they still count.

It is important to make sure you’re getting in your nutrients, vitamins, and minerals and protein and fiber.

Also, make sure you are getting in enough sleep at night as well. The more sleep uou get, the less time you have to eat. Lack of sleep also increases ghrelin, the hunger hormone. So, naturally, you will be more hungrier if you don’t get sleep. Will power will only last so long before you cave in. 

Make sure you are getting enough fluids in because your body needs it, especially if you are active. 

Do I Have to Eat Organic For Fat Loss?

For some reason, the organic movement exploded. 

Can it have a small benefit for our bodies and make us healthier? Possibly.

Will it make us lose more fat? Nope.

The amount of foods that are overpriced from being labeled as “Organic” is insane. A box of organic cookies is the same as a box of non organic cookies. Both are high in calories and easy to overeat. They are a food that is not healthy for you. Period.

You don’t just burn more calories by eating more natural or all organic. Both are food and your body will burn calories based on how much you eat.  Your body doesn’t know it ate pizza, icecream, and a protein bar. All it knows is that you had some protein with a shit ton of carbs and fat.  

If you can afford organic, then by all means go for it. Some organic products have a better and fresher taste in my opinion. 

If you are anything like me and you can’t afford them or don’t want to buy them, then don’t. 

There is no need to. Normal ass food will get you the same results as organic food if you are in a calorie deficit. 

Conclusion

The best part is that you can’t fuck this up. You will make mistakes. You will learn from those mistakes . All you need to do is to stay on track.

Keep getting right back on track and you will be fine.

If you want accountability, a customized structured plan that will help you achieve your goals, and all of the guess work taken out of it for you so that you do not have to worry about anything expect following my advice, than apply for my coaching here.

If you are not ready for coaching but still want some awesome information, subscribe to my email list at the bottom of the page.

At the very least, I hope you found this article useful and enjoyed it.

Talk soon.

-Bob