The Only 4 Words you Need to Lose Weight


Weight loss doesn’t happen without a caloric deficit. Period.

Yes, the quality of food matters, but this is mainly because it is infinitely easier to achieve a caloric deficit when the majority of your calories come from nutrient dense, filling, whole foods. This is simply because you can get away with eating a larger quantity of quality foods per calorie. 1 pound of chicken and broccoli will have fewer calories than 1 pound of pizza, with the added benefit of leaving you more satisfied. This makes it harder to overeat.


Your efforts will not yield any tangible results if you don’t maintain them consistently. Your body isn’t how it is now because of one poor dietary decision, it’s because you consistently made poor dietary decisions over a long period of time. The same approach needs to be taken in order to reverse that process and change your body to your liking.

No one ever gained 5 pounds from eating one piece of pizza, and no one ever lost 5 pounds from eating one salad.


If you fail to plan you plan to fail.

I like this phrase quite a bit because it’s true. Dietary changes won’t happen on their own. Adding some structure and foresight can mean the difference between success and failure. It takes the stress and guess work out of weight loss.

Plan your dietary week to the best of your ability and you will find those difficult and tempting scenarios are far easier to navigate. Plus, you can plan out when you are going to indulge(free meal, cheat meal, whatever the hell you want to call it) and do it in such a way that it won’t hinder your progress. In fact, it will actually help because it will prevent feelings of deprivation and consequently foster consistency.

I really like the 80/20 rule here. 80% of your meals are healthy. 20% are foods that aren’t great for weight loss, but you enjoy them so much that life would kind of suck if you cut them out completely.

The 80/20 rule works because of what I discuss in the following section.


However you engineer your weight loss strategy, it must have balance.  The demands of your diet must balance with the demands your lifestyle and needs outside of your weight loss goals. The changes you are making to your diet must fit seamlessly into your life. This means your diet should allow you to enjoy food in the social and cultural context, while still getting you to your goal.

The less stressful and more enjoyable your weight loss is, the more successful you will be, because consistency will become automatic. The more balance you have, the less likely you are to fall.

I’m currently accepting online coaching clients and I would love to help you lose weight and feel better. Online coaching offers the same results as in person coaching, but for a lot less ca$h and with a lot more flexibility.

Curious about how it works? Fill out a super brief form on my site and let’s set something up!


3 thoughts on “The Only 4 Words you Need to Lose Weight

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