The secret to weight loss? Don’t hate me, but there isn’t a secret. The basics works. In fact, you are going to hate me even more when I tell you that… NOT ONLY is there no secret, but the best way to lose fat and keep it off is to take time and do it slow. I’m sorry! Can I move on though? Because in all seriousness would you rather lose weight quicker and potentially rebound from the diet? Or, take your time, do it right, and maintain your body after the diet? That’s what I thought.

Ok…ok…maybe I tricked you a little and told you there was no secret, but there is!

“What the heck man! Quit playing with my emotions like that! Ok, tell me what it is?”

The secret isn’t a gimmick or a quick fix it’s to…

First, start by dieting on as many calories as you can and to give yourself as much time as possible to reach your goal. This will allow you to do a lot of things. Obviously, to take things nice and slow which will allow you to not get aggressive in your diet (hopefully), preserve as much muscle mass as possible and to make sure you don’t have a post diet rebound or weight gain. I would recommend starting with a modest decrease in calories by 15% which will hopefully allow you to see a 0.5% to 1% drop in weight loss per week.

Things I would consider as you start your journey. Do not start by doing a lot of cardio at the beginning. I talk to a lot of people who are doing hours of cardio each week. My question to you is…

“Are you going to be willing to add more cardio on top of what you are doing?”

Sounds like torture. Instead, start small, a couple times a week for 10 to 15 minutes which will allow you to add more as you get deeper into your weight loss journey. Also, as you lose weight your N.E.A.T ( non- exercise activity thermogenesis), basically your fidgeting outside of the gym decreases, so finding ways like step tracking can be a great addition. If you stall in your weight loss, you can adjust your step count to keep pushing you forward.

Here are some more things to consider and try as you go through your fat loss phase…

You need to be patient. Don’t freak out if the scale doesn’t move. Wait it out and you might see a drop in weight the following week. This also doesn’t mean your body isn’t changing. Weight loss doesn’t equal fat loss. Like we talked about above you are doing this the right way and giving yourself plenty of time to reach your goal so schedule out some diet breaks where you take a week and eat a little more food. This is huge for your mentality and a great way to spike stalls in weight. You would basically go back to your maintenance calories before you started the diet.

In the end, what I want to see for you is to be patient, take plenty of time for you to lose weight, enjoy the ride and be able to maintain your new look!

Good luck and if you have questions please reach out.

-Evan