Losing Weight Isn't As Hard As You Think It Is

Weight Loss Isn't That Hard

To put some context into this article, I used to be a fat kid for most of my life. As I grew up, I became even fattier, and the idea of weight loss seemed so hard to me. It seemed like this impossible mountain to reach. For me, weight loss rhymed with only eating salads, cravings, temptation, etc.

Eventually, one day, I got my life on track and lost all the fat weight I had accumulated over the years. And, this is when I discovered the truth about weight loss.

I discovered that weight loss wasn’t that hard, that you didn’t have to particularly eat salads to lose weight (even if it helps), and that becoming better feels infinitely more fun and better than indulging in instant gratification.

There are a lot of weight-loss cliches in our society. Weight loss is basically characterized in our modern society by salads, cardiovascular sports, and very slow progress. In reality, weight loss is achieved when you respect the weight-loss equation I created in my weight-loss course.

THE EQUATION

Calorie Deficit + Consistency = Weight Loss

As you can see, weight loss is mainly a matter of calories. Calories are the energy you eat every day. It’s an old metric for Kilojoules (Kj), but it still is the most used “food-energy calculating unit”.

The reason why you’re probably overweight in the first place (as I believe you’re overweight reading this) is because you ate more calories than necessary. If your body needed 2500 calories to maintain your weight, then, if you ate 3000 calories, your body would have an excess of 500 calories.

This excess would then be stored in the body as fat after some time. It’s a biological, ancestor-like way to protect ourselves: from cold, predators, etc.

But, what is a calorie deficit? It is a deficit in calories, meaning you eat fewer calories than your body needs to maintain its weight, so it uses the calories stored in your body (mostly in the form of fat) in order to make your body function properly. In this way, you will burn off excess calories, and you will lose weight.

This is the thing that is interesting about weight loss: it’s not about eating specific foods (even tho they play an important role) and it’s not about doing a ton of sports every day (even tho sports do indeed play an important role), it’s simply about eating less calories.

It doesn’t mean eating less volume (the size of your meals) or only eating vegetables and greens (the food in your meals), it simply means absorbing less energy. And once you get this, you can basically lose weight without even bothering.

Once the plane is flying, consistency sets in and naturally, you keep up losing weight. The goal is to be consistent by training your disciplinary skills. There is no quick technique to do this. You need to have the want, the guts to lose weight and to improve your life.

However, the way to upgrade your discipline is to do something you don’t want to do and that would be useful to you every day. If you don’t want to read a book, read the book if it improves your life. If you do not want to train hard at the gym, train hard. If you do not want to eat clean, eat clean. You might have ups and downs, but most days should be up.

Have cheat meals, A.K.A meals where you eat foods that you do not eat on your diet (mostly high-calorie foods), occasionally. Try to not plan cheat meals and instead, let life guide you. If you have an anniversary coming up or whatever, go and eat whatever you want.

Also, don’t abuse cheat meals. Cheat meals or cheat days (cheat days being 2-3 meals, a whole day) should be occasional and still can and should be controlled in a sort of way. It’s not because it’s your cheat meal that you have to eat 6 slices of cake and 3 chocolate bars. However, you can eat some cake and a chocolate bar and a sandwich, etc.

So, fundamentally, remember that calories are the most important part of weight loss. Being on a calorie deficit (eating less than your body needs to maintain its weight so you lose weight) and practicing some sort of sports (burning calories as to be in a calorie deficit more easily) will not only help you become infinitely healthier, it will help you lose weight and be proud of yourself.

But, even tho calories are important, don’t listen to bullshit fitness influencers who are telling you that only calories matter and that the quality of the calories you eat doesn’t matter. It’s simply false.

It’s a huge mistake to think you can eat ANYTHING and be healthy. Sure, you can eat chocolate bars and lose weight, but it’s realistically not sustainable. You’ll fall short of your cravings, and it's deeply unhealthy for you.

By not disciplining yourself to eat healthier, you’ll end up falling back into your bad habits, at least in terms of nutrition, and here you will fall short of your cravings. You will end up gaining back all the weight in the form of fat, one day or another, as it’s simply a question of time.

You’ll also be deeply unhealthy, with major macro and micronutrients missing in your diet. You’ll end up being lethargic, tired, depressed, and unmotivated. Your body and mind will not run rapidly and will not be full of energy, which will push you to live life as a slow runner, the guy that sucks at the back of the race. And, your competition and the opportunities in your life will be running straight ahead to the finish line.

Macronutrients and micronutrients

As I’ve said before, eating healthy foods is important. Losing weight is great, but if you lose weight on unhealthy foods, you will have a ton of health problems. And, your unhealthy diet will lead to hormonal imbalances, with more estrogen in your body. By the way, if you didn’t know, estrogen, which is a steroid hormone, is found in fat cells, and helps massively in fat distribution. And, funnily enough, unhealthy foods promote a ton of estrogen.

Basically, estrogen promotes obesity, and in many studies, a clear link between the two has been found. So, eating healthy foods is crucial for your health (and the health of your children by the way, because being unhealthy can affect your children in the future if you don’t change your habits before truly hurting your health in the long-term).

So, what are macronutrients? Macronutrients are protein, fats, and carbs. It’s the three basic macronutrient groups. Most people eat way too much carbs, moderate or even high unhealthy fats, and low or even very, very low protein.

I recommend eating 2 grams of protein per kg of body weight, which means, if you weigh 80kg, you need to eat 80*2 = 160g of protein per day. You can even eat 2.2 grams or 1.8 grams per kg of body weight, and, therefore, anything in between.

Eating healthy fats is also important, for overall health and hormone optimization. Healthy fats such as Omega 3 for example do boost testosterone which is a very important hormone for muscle mass, mood, hair health, bone health, fat burning, etc, which has since the past 50 years or so been declining, and as the writing of this article, at an all-time low, due to estrogenics in our environment and in the food we eat.

But, once more, believing that only calories and a good ratio of macronutrients are what matters is a huge mistake. The quality of the food matters. You need to eat a diet composed of 90-100% of natural foods.

At first, if you’re trying to lose weight, this will be very hard. I mean, switching your diet from eating pure chemicals that are highly addictive to only eating natural foods requires time, patience, discipline, willpower, and consistency.

But, if a 16-year-old did it (me back in the day), you can do it too. Really, the goal is to make sustainable small changes. Change your environment to make unhealthy foods inaccessible and not even pleasurable (hide or throw away unhealthy foods, realize that you’re worsening yourself by eating them outside of your rare cheat meals, etc).

Realize that this is not simply a period. One big mistake is to think that weight loss is only a period of your life. No, it isn’t. Weight loss might only be a period when you’re losing weight, but the habits you’ll gain, and the self-development skills you’ll foster will be of great help in your life.

You should use your weight-loss journey as a propeller toward lifelong self-improvement AND healthy eating AND a healthy lifestyle. Weight loss is only a transition, not the real game. The real game is maintaining a healthy lifestyle and diet for life.

Since I am here to genuinely help you, here is a self-help basics article I’ve written on nutrition. It’s complete and packed with useful nutrition information. Go and check it out now for free.

Consistency

As I’ve established before, consistency plays a huge role in losing weight and becoming healthier. It truly is the key to weight loss with a calorie deficit, this is why the calorie equation from my weight-loss course puts both of them as the two main components of weight loss.

Being consistent with something means to keep going at it. If I’m consistent with exercising, I go to the gym routinely. I know that every week, I go to the gym. Sure, there might be a few weeks in my entire life where I don’t go to the gym or I don’t practice any sports because of X, Y, and Z, but I know that every Monday for example I go and hit a workout.

Consistency is crucial for your life goals because even outside of weight loss, everything worth achieving requires time and patience, and it requires you to keep working at it, even when hope seems impossible.

To become more consistent, you simply need to train your disciplinary skills, which means doing something you’re supposed to do and that is good for your life even tho you might not want to do it. If you know going to the gym today is right and healthy for you, but you don’t want to go to the gym, and you still go to the gym, this is discipline.

You need to start small with discipline. Some days, at the very beginning of your journey, you might skip a workout or two due to laziness. On those days, start small, and still try to hit 10 push-ups. If you skipped a 3-kilometer run, run 500 meters. Do the bare minimum at first and then upgrade from there.

With time, eating healthy and exercising will become almost automatic, just like habits, and discipline will be set and anchored. With time you might start loving or getting used to this lifestyle, and discipline will rarely be exerted as exercising and eating healthy will become your “baseline”, until you once more get out of your comfort zone, be it by training harder, or eating even healthier, etc.

And, this is where cheat meals play a huge role too, they help with consistency and sustainability. Realistically, you’ll not be able to go to the gym perfectly all the time and eat healthy all the time, and do this and that all the time.

Realistically, there will be ups and downs, days when you’ll not be able to go to the gym, etc. And these days are totally normal. Just make sure that if you’re missing a workout or a healthy meal or whatever, it’s for something worth your time, and that you get back on track as soon as possible.

If you miss the gym to go and eat at the restaurant with your friends, and if this helps you grow into a better person and relax and have life experiences, it’s great! If you go and miss the gym to go and smoke pot, worsening yourself and reducing yourself to a piece of poop, it’s bad!

So, remember that consistency matters a ton. If you have the hypothetical perfect diet for health, but you can only sustain it for a few months, then it’s not that great. Find a diet, a lifestyle, a workout plan, that you can sustain for life, or for a very, very long time.

It’s all about balance. Balance is super important. Sure, there might be periods of unbalance, where you will give all your energy and align your whole life toward a very specific goal, but if you do not live true and authentic to your core, if you do not balance work with relaxation (walking in nature, enjoying a sunset, speaking with people, meditating, etc) then it’s going to be complicated to keep working on the long-term.

CONCLUSION

Weight loss is only a matter of eating fewer calories than your body needs to maintain its weight and being consistent in your good habits. You don’t need to calorie count by the way (even tho it’s better for faster progress), simply reduce the number of foods you eat, and change these foods with healthy foods, even if they’re high in calories (nuts, butter, olive oil, etc). Still, be careful not to consume too many high-calorie foods. I still recommend calorie counting tho if you can.

Then, you can even eat more volume of food for fewer calories, such as giant salads (high volume but not very high in calories), or even keep all your calories for one meal in the day where you can really enjoy a huge meal.

But, overall, if you don’t want to bother calorie counting, simply eat less and better.

Finally, I hope this article was of help to you. As always, thank you for reading, and I’ll see you next time.

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