How to Actually Lose Weight

Over the past four months, I have been getting in shape for my new training book that will be released this winter.

Essentially, the goal is to cut down to as low body fat as possible while retaining as much muscle as possible.

Now almost four months in, I have made very good progress.

While I have not been weighing myself during this process, I have gone down 3 notches on my belt, and my body fat has flown off.

Past colleagues have even come up to me in astonishment of how much leaner I’ve become.

What is interesting about this however is that this is the first time I’ve ever ‘dieted’ in my life.

Considering I am always training, I never really had to diet, but since I must be in peak shape for this next book, I decided to make the effort.

Given this novice attempt, I can not believe how easy it was to pull off.

While I will admit that I do miss being able to eat as much food as I want, this process was nowhere near as difficult as everyone makes weight loss out to be.

While many will blame bad willpower, or even ‘bad genetics’, I personally believe that people who struggle with weight loss are simply given bad information.

So-called ‘experts’ will tell them to cut carbs to lose weight, they will tell them to cut sugar to lose weight, they will tell them to eat 6 small meals a day to lose weight.

All nonsense.

Over these four months, I have gone down three notches on my belt, gotten considerably leaner, all while eating pizza and deep-fried food.

I have also indulged in cookies and other treats during this process, without negative consequence.

How did I do this?

I controlled calories.

This is literally the only thing you must do to induce weight loss.

Carbs do not matter, sugar does not matter, nothing matters as long as you control calories.

This means imposing a caloric deficit, and staying in it for a duration of time.

I have been in a caloric deficit nearly every day for four months.

Because of this, I can eat whatever I want and still lose fat.

Now, this does not mean I have been eating nothing but crap this entire time.

Considering I am trying to keep my protein intake as high as possible, the majority of my diet would certainly be qualified as ‘clean’ food.

But other than that, if I plan to order a large pizza for dinner, I ensure that my lunch is very low-calorie (usually a protein shake), and then eat 1500 calories worth of greasy pizza.

This way, I am still in a caloric deficit, my protein intake is suitable, and I still lose weight.

Now, what I have found bothersome about this experience (aside from eating less) is how it has proven to me how simple it is to lose weight.

While I have always known this from research, this is the first time I have practiced it on myself through dietary intervention.

Unfortunately however, most people choose not to believe this phenomenon of ‘simple weight loss’.

Most people want to find some sort of ‘secret’ or magic pill that will induce dramatic weight loss in one month.

Most people do not want to experience an iota of discomfort in the form of hunger or exercise, even when the result is better health and a better physique.

In fact, whenever I tell someone the truth about how to lose weight, they act as if I have just insulted them.

If I so much as mention the terms ‘calories’ or ‘exercise’, they immediately roll their eyes and act as if it can’t be true, that it must be more complex than that.

I will even go as far as telling them that they can eat junk food and still lose weight if they just track their calories.

They refuse to believe it.

You would think that something like this would be appealing to individuals who struggle with obesity, yet for some reason unbeknownst to myself, it isn’t.

This probably has to do with the fact that it does not fit into the typical marketing of weight loss programs, which involve taking some sort of supplement, or eliminating a wrongfully demonized food group.

All of this instruction while ignoring the actual truth that has been consistently shown in research: the fact that weight loss is solely governed by calorie intake.

Sure you can exercise more to lose weight, but if you also increase your calories to surpass your exercise level, you will not lose weight.

This is why tracking calories (or at least being somewhat aware that you are in a caloric deficit) is how one effectively loses weight.

The only reason that ‘eating clean’ helps to induce weight loss is that clean food is very satiating, thus making it hard to over-consume calories.

While most people assume it is the ‘cleanliness’ of the food that is making them lose weight, it is simply the fact that they are eating fewer calories.

Once you are aware of this concept, you can essentially eat whatever you want and lose weight, just as long as you maintain a caloric deficit.

If that isn’t a marketable strategy for weight loss, then I don’t know what is.



  1. Hello,
    You should definitely read the “Competing interests” section of the studies you are quoting… I’m not sure those studies are really trustable.

    • I assume you are referring to the studies on sugar consumption, and if so, then I do not blame you for being skeptical. However, while some studies that compare varied sugar intakes do receive funding from sugar companies, others do not, and all arrive at the same conclusion when calories are controlled. Since there is a scarcity of research on the topic, all we can do is go off of the current research available to us, and all of it demonstrates no negative effects of sugar intake when calories are controlled.