Fat Loss: A No BS Guide To Losing Weight

Through my own journey of self improvement and bettering myself. A big goal of mine is fat loss. I went from being over 100 kg in my teenage years (I’m a tall lad) to being just 85kg. Although I’m 6 foot 2, this was not a healthy weight to be at. I didn’t realise it at the time as in the mirror, I did not see someone I considered to be obese as that is all I knew. But through years of heavy lifting and dieting, I have made great improvements and am following my schedule consistently!

Now I understand there are multiple guides out there which generally make me feel depressed. As there are people out there following the worst advice possible and after putting in months of hard work and dedication get nothing. I promise by the end of this guide, giving you implement every piece of advice I offer, and depending on your weight right now. You could be at a healthy weight in the next couple of months.

 

Watch out!

There are many warning signs I want you to watch out for when starting your fat loss journey. As there are millions of myths surrounding fat loss. These myths are created by the food industry and are intended to target obese people into buying their product and service. Some that I found are:

• You can eat as much sugar as you want when trying to lose fat,
• Calories in – Calories does not work (we’ll go into this later),
• Carbs, fat and oil directly make you gain weight,
• Cutting is always the way to go when it comes to weight loss.

Let me tell you now. There is only one way you can burn fat. Yes, one way and that is calories in calories out. But it does not end there. In order to keep your body healthy, gain/maintain muscle and keep your physical health at its peak, as well as your mental health. There are just a few factors you need to keep in mind.

 

Dieting/Nutrition for fat loss:

The enemy…

What you eat is one thing you must keep in mind when trying to burn fat. Obviously I can’t tell you what you must eat. But here is what I want you to stay away from, its the worst drug of all! Something that will leave you craving it when deprived of 1 minute without the substance. That substance is SUGAR. I’ll try my best to explain why sugar is your worst enemy in this section but if you want an in depth guide into how sugar affects fat loss this video is a necessity (we aren’t being sponsored by this channel).

 

Hopefully that guide was helpful and it really helped my understanding. What I took from the guide for those of you who could not watch is: When you get a food craving, this is your leptin screaming for sweet, tasty foods. Once this craving is given into you feel amazing. Well for about 10 seconds… Eventually after abusing your leptin hormone so much from eating these sugary foods you will not be able to know when enough is enough making fat loss that much harder!

Avoiding sugary food is a very hard process, but I’m telling you working on your mental health and staying determined will help you do this. Although there are a number of products that can help speed up this process. Many of these products seem a bit off to me, but one I have found which seem to be well reviewed is Hormone Harmony. This product not only guarantees results, it also offers a full refund if it does not work out for you.

Factor 1: Calories

Through my own weight loss journey three key factors have come into account. Factor 1: Calories. Calories can be very misconstrued in the fat loss community but I’ll do my best to make things simple for you. A perfect analogy to use for calories is to see them as a currency. The more calories you eat, the more energy your body has to complete normal day functions (walking, stretching in the morning, swimming) and muscle growth. But if you have too many calories (above your maintenance calories – find your maintenance calories here) they will be stored as fat. For instance my maintenance calories is 2400 calories. If I say, ate 3000 calories, the additional 600 calories left over would mostly be kept in fat deposits over your body (face, stomach, thighs, etc)…

But here is the thing. The more physical exercise you do, the more energy is used, thus more calories being burned (fat loss). So back to the analogy I used about myself earlier. My maintenance calories are 2400, and I eat 3000 calories in 1 day. Although these additional calories are being stored as fat, if I did a 1 hour run at a pace of 6mph on a treadmill I would burn roughly  800 calories. This would mean the additional 600 calories above my maintenance calories are used up by my run. In fact I am now 200 calories below my maintenance. Just a heads up (just so you know). Your body naturally burns calories through things such as respiration and getting changed burns calories.

Cutting may not be the best choice for you. Bulking is a great way to quickly build muscle, so depending on your weight right now a post will be out soon discussing this.

 

Factor 2: Sugar (It really does affect fat  loss)

Another thing I kept into account (even more than calories) is sugar intake. This is very important, so listen in. Another analogy to make this easier to understand is seeing sugar as a drug. I bet even reading this right now you want some, all you can think about right now is that last chocolate bar waiting in the fridge. I am not here to tease you, but self discipline is something you need to get a hang of.

So how does sugar account for fat loss? Well here is a little story which you may be able to relate to. As a teenager I use to binge food every day after a long boring day of school. It was my way of enjoying myself. But now I look back it just made me feel worse in the long run. When I looked in the mirror I did not see someone who was massively obese, but I was definitely going in that direction. So what I can say to you is, whenever you get that craving remember you are stronger than this, then channel that energy on stressing about food and go do some exercise. This is honestly how I lost so much weight. So what did I eat instead?

 

The fitness industry is not your friend…

No matter what these fitness influencers say, you cannot eat what you want! Thumbnails such as this show an unrealistic and irresponsible idea of how you can lose weight!

So no dirty bulks do not work. Whether you are cutting or bulking, you should be avoiding any processed food, any added sugar, Instead you should be making high quality meals including fresh products which are high in protein and fibre (oats, chicken, spinach, etc). If you would like a video of what I eat in a day, I would be happy to provide that. But for reference you should ideally be having at least 100g of protein per day. This drug known as sugar is rotting your brain. Whenever you give into it, your hormones are damaged and makes weight loss and building your physique so much harder in the long run.

 

Physical Health:

This was a hard one for me. Even harder than dieting in fact, but I managed. From a lazy 14 year old playing PS4 to a very active young man, I have made great changes. 5 Times per week I go into my back garden and train eat muscle group in my arms, my abs and make time for my legs. Of course I’ve got a long way to go. But one piece of advice I can give is, just do it. The best thing I ever did is said who cares if my friends have asked me to hop on for a game of COD.

Ever since I said that to myself, and a lot of hard work (of course) I did it. I hit my first month of exercising 5 days per week which was an amazing milestone for me. To get started losing weight I suggest simply starting with a walk for just 30 minutes every day of the week, I don’t care what excuses you have. You just need to have a moment like the 14 year old me and just do it. Believe me, you’ll thank me for it. After a week you’ll notice differences in your breathing and maybe even your physical appearance. The I suggest taking it up a notch.

How sleeping affects fat loss.

When do you think you make the most physical improvements (muscle mass and weight loss)? Its surprisingly when you sleep. As a young adult, I suggest getting as much sleep as possible, not the ordinary 7 hours of sleep the media tells you to get so you are miserable. You want at least 9 hours of sleep. I usually go to bed at 9pm at night and wake at 6 am in the morning. But recently I have changed it from 8pm to 7am due to finding out so much more about sleeping! You may not know this but when you think you are getting 8 hours of sleep, you are most likely only getting 6 hours.

Think of it this way, if you go to bed at 10pm and wake at 6pm. You may think you get are getting 8 hours of sleep right? Well not necessarily. It takes many people up to an hour to fall asleep and it can take even longer to get into that sleep cycle. In addition to this waking up in the night is another issue may people face. So for this person who thinks they are getting 8 hours in, is likely only getting 5 hours in.

To limit sleeping issues you can do the following:

• Turn night light mode on for all your devices before you go to bed,
• Do not eat or consume anything other than water 2 hours before bed,
• Read 2o minutes before bed,
• Maintain a healthy and consistent diet throughout the day.

Mental Health affects:

So you may be wondering, why can’t I get motivated to go outside and exercise? Or why do I only want to eat junk food? Well it is most likely, that you have bad mental health. I was a victim to this and was my main reason why I could not be asked to go outside and exercise and is the case for many other young men. Before you go on, please go ahead and take this mental health assessment. This will tell you whether you need help with your mental health. As well as identify some problems you may not have noticed before.

You cannot start exercising and dieting if your mental health is bad. Some things you can try to get started are: Reading before bed, going for walks, doing things that scare you and talking to someone. Check out this post for an in depth guide to improve mental health.

Life coaching 101:

But the thing I did to improve your mental health is rather than investing into stocks and crypto-currency, invest in yourself instead. On a website called fiverr.com. You want to hire something called a life-coach on fiverr.com which is someone who will help with your mental health, will help tackle your social problems and will take your life one step further. Many of these professionals work from as low as $10 per session. The best investment in my opinion.

When I tried this, we talked about things such as: What do I want to do with my life? Where shall I take my relationships? How can I improve my mental health. Once I felt my wellbeing improving, I felt it was time. Time to take action on my physical health. I gradually introduced new, better foods to my diet. As well as physical exercise everyday after school.

 

Thank you for reading!

I hope this in depth guide helps you guys out! I plan to make future posts surrounding this topic so please keep up to date with our youtube channel and bookmark our page. If you have any questions at all, please don’t hesitate to send them in the comments, or contact support@temp-healthyxlifeworld.siterubix.com. Thank you!

-Jacob