How to make weight loss easier—and tastier!
Losing weight can be very difficult. And if you do lose weight, keeping it off can be even more difficult!
On this page, I reveal two steps that can make losing weight, and keeping it off, much easier. It’s still going to be a challenge, but it’s going to be far less of a challenge, which means that your chances of succeeding will be significantly increased. First, let’s go over a few key points about weight loss.
1. The formula for losing weight is simple
Your body needs a certain number of calories (more accurately referred to as kilocalories) each day to fuel your bodily functions and physical activities. In order to lose weight, each day, all you have to do is consume fewer kilocalories than your body needs.
That’s it. That really is the gist of weight loss. As long as you eat fewer kilocalories than your body needs, you will lose weight—even if you only eat chocolate!
2. Not all kilocalories are equal
Even though you can eat nothing but chocolate and still lose weight, you obviously must never do such a thing. To promote optimal health, you must primarily consume nutrient-dense foods that provide your body with everything it needs for survival, growth, and repair. As you’ll learn below, this certainly does not mean that you have to struggle through boring meals every day!
3. Some foods make weight loss much more difficult
The foods that you eat can affect your metabolism. Some “healthy” foods can slow down your metabolism and make weight loss much more difficult. They can even encourage your body to store fat! Other foods can speed up your metabolism and encourage your body to burn fat! Knowing what foods to eat and what foods to avoid can therefore make losing weight much easier.
4. To keep the weight off, you must enjoy your new diet
Most people who lose weight through dieting put the weight back on again because they can’t sustain the new diet, usually because it’s tasteless, boring, and lacks diversity. In order to stick to a new diet, it must include a wide range of easy-to-prepare meals that excite you, keep you feeling full, and make you happy, in addition to providing you with everything you need for health and wellbeing.
5. Never lose weight too quickly
If you do manage to lose weight, it’s very important that you do not lose weight too quickly. The reason is that you will also lose muscle. This is not a bad thing only if you’re a guy but also if you’re a girl because you will lose your shape! What’s more, if you lose weight too quickly, you could end up with ugly, loose skin, and you could even damage your liver!
The two steps
Now that I’ve laid down those key points about weight loss, I can reveal the two steps that can make losing weight, and keeping it off, as easy (and tasty!) as possible. The easiest way to lose weight, and keep it off, is to follow these two simple steps.
Install the MyFitnessPal app on your phone. (If you don’t have a phone, you can use the MyFitnessPal website, which provides the same functionalities.) The app and website are free. Once you set up the app, it will tell you how many kilocalories you have to eat each day to lose weight. You’re going to add everything you eat and drink to the app, and it’s going to count your kilocalories for you. It’s also going to show you if you’re getting enough of the right macronutrients, vitamins, and minerals, which is a blessing if you want to be healthy. Adding your meals is easier than you think, and the process becomes increasingly easier the more you use the app. All you have to do is consume the number of kilocalories the app asks you to consume, and you will lose weight. It’s as simple as that! I explain below how to set up the app for successful weight loss.
Download the Metabolic Cooking package. It will make losing weight, and especially keeping it off, much easier—and tastier! The package includes a cookbook that contains 250 genuinely tasty, nutrient-dense, and easy-to-prepare recipes (breakfasts, dinners, lunches, desserts, sides, snacks, and smoothies) that are designed to boost your metabolism and encourage your body to burn fat. The package also includes various guides that will teach you how to make your own “metabolic” meals, which will benefit you and your family for the rest of your days. You will never again have to struggle through bland weight loss meals that bore you to death! Instead, you’ll be able to enjoy tasty and exciting fat-burning meals that will make you happy, boost your energy levels, and keep you feeling full for longer. This will in turn increase your likelihood of sticking to your diet and keeping the weight off. Best of all, the whole package only costs $10!
One more thing …
In addition to the two steps, you should also increase your activity level. This step isn’t necessary for losing weight and keeping it off; however, it’s extremely important for health and fitness. Ideally, you should start a training program. I’ve provided a Training Guide, which will teach you everything you need to know about effective weight training. I’ve also provided training programs. If you start with the Beginner program and progress through the other programs, they will keep you training for at least one year! Usually, you’d have to pay a huge amount of money for such programs, but I’ve published mine for free to help people. Even though the training programs have been designed for maximum muscle and functional strength, which mostly appeals to guys, the programs can be undertaken by both ladies and gents. Ladies who follow the programs will not get too muscular because ladies possess ten times less testosterone than men do. If you’re a lady and you’re still worried about getting too muscular, just ignore the heavy lifting days. This will make sense when you read through the programs.
Train while watching TV
If you don’t want to go to a gym and if you don’t have training equipment at home, just buy a set of resistance bands. They are cheap, strong, durable, portable, and incredibly versatile, allowing you to train your entire body while watching TV!
Other ways to get active
If you don’t want to train, there are lots of other ways in which you could increase your activity level, many of which can be quite enjoyable. For example, you could:
- Go for a walk every night and listen to an audiobook
- Cycle through parks or nature reserves
- Join a swimming club
- Start martial arts or yoga
- Take up a sport, such as tennis, squash, or soccer
- Take up a physical hobby, such as dancing or gardening
- Go hiking or camping
Other ways in which you could increase your activity level include:
- Use an exercise bike or strider as you watch TV
- Work on foot by placing a platform on your desk
- Sit on a stability ball instead of a chair at work
- Stop taking the car everywhere you go
- Get off the bus/train one stop early and walk the rest of the way
- Take the stairs instead of the elevator
- Go for a brisk walk during your lunch breaks
How to set up MyFitnessPal for successful weight loss
Let’s now go over how to set up MyFitnessPal for successful and healthy weight loss. The process doesn’t actually need much explaining. Setting up MyFitnessPal is quite straightforward.
During the process of setting up your MyFitnessPal account, whether you do it on your phone or on the website, you’ll be asked for your personal details, goals, and activity level.
- Your personal details are your height, current weight, gender, and date of birth.
- Your goals are your weekly goal (how much weight you want to lose per week) and your goal weight (the weight you are ultimately aiming for).
- Your activity level is the amount of activity that you undertake in an average day, not including any exercises or physical activities outside of your job.
For your weekly goal, choose “Lose 1 lb per week”. I realize that this isn’t much, and you probably want to lose more; however, this is the recommended amount if you want to avoid losing weight too quickly. Remember, if you lose weight too quickly, you will also lose muscle and may even end up with ugly, loose skin! For the first couple of weeks, you’ll probably lose more than one pound per week anyway—especially if you’re significantly overweight. That’s fine. The amount you lose should soon settle down.
When you select your goal weight, be realistic, and start with a simple goal. That way, you’ll be much more likely to achieve it and feel encouraged. For example, if you currently weigh 210 pounds, make your goal weight 205 pounds, which is easily achievable. Once you achieve your first goal, you can change your goal weight to 200 pounds and start your second goal.
Once you enter all of the necessary information into MyFitnessPal, the app will calculate the number of kilocalories you have to eat each day to achieve your weekly goal. All you have to do is add to your diary the meals that you consume and the exercises and activities that you perform. The more exercises and physical activities you add, the more kilocalories you will be able to eat!
How to add your meals and exercises
I explain how to add your meals and exercises to MyFitnessPal on this page, where I talk about MyFitnessPal in more detail. Just remember that you have to add everything you eat and drink (except water, which is optional). This includes alcoholic beverages, dressings, seasonings, and condiments, the kilocalories of which can really add up.
Increase the protein ratio to avoid losing muscle
After you have set up MyFitnessPal, you can adjust the ratio of macronutrients (carbohydrate, fat, and protein) that you have to eat in the Goals section of the app. The default ratio is 50% carbohydrate, 30% fat, and 20% protein.
To reduce your likelihood of losing too much muscle as you lose weight, increase the protein ratio to 30% or even 35%. The extra protein in your system will ensure that your body has enough protein to rebuild muscle tissues that are broken down for energy.
After adjusting your protein ratio, you will also have to adjust the ratios of carbohydrate and fat to ensure that they collectively equal 100%. I leave you to decide what percentages to choose based on your preferences. However, since healthy fats are so important for health and maintenance, I recommend that you never lower fat below 25%. Keep it between 25% and 35%.
Keep MyFitnessPal updated
In addition to adding your meals and exercises to MyFitnessPal, every couple of weeks, you also have to update your current weight to inform MyFitnessPal of your progress. The app will then recalculate your caloric needs and ensure that you keep losing weight. If you don’t update your current weight and keep consuming the same number of kilocalories per day, your weight loss will slow down and stop.
Note that whenever you edit your current weight, MyFitnessPal resets your custom settings, so you will have to re-adjust your macronutrient ratio settings if you changed them.
To summarize, the easiest way to lose weight, and keep it off, is to:
- Count your calories using MyFitnessPal
- Master the art of tasty fat-loss cooking, which you can learn by downloading the Metabolic Cooking package.
You should also increase your activity level, ideally, by starting a training program.
I hope this little guide helps you to lose weight and feel great. If it does, please contact me and let me know.