How to lose weight (without dieting): 5 rules of weight loss

Ugh, it's time for one more attempt at losing weight.

For some, losing weight is as simple as it is easy search with a vegetable.

For the rest of us mortals, it feels like running through quicksand.

Fortunately, we help people lose weight without sucking!

And damn it, we're really good at it: we have thousands of success stories and over 1 million people looking for advice on this topic every month.

We help our online coaching clients lose weight without dieting, and this is exactly the tactic we use.

Do you want to lose weight without hating life? Find out how we can help:

I will cover EVERYTHING you need to know to lose weight quickly, sustainably and without hating anything. Click below for more help:

Why Diets Don't Work

If you're reading this guide, you likely have:

  • Have been on a diet in the past.
  • Are currently on a diet.

From popular ideas like the paleo diet to keto or plant-based (no problem) to intermittent fasting (I'll do it) to terrible ideas like the military diet, juice cleansing or the cabbage soup diet, we are all looking for this master key that unlocks effortless weight loss.

Some of these diets are certainly more effective / healthier than others, but they all rely on two truths about losing weight:

Truth # 1: Almost every diet works in the short term.

Truth # 2: Almost every diet fails in the long term.

Why does every diet work in the short term?

Every diet you've ever tried has a clever way of restricting calories, resulting in weight loss (1):

99% of the reasons these diets result in short-term weight loss is because they make us eat fewer calories.

The problems arise when we come to Truth 2:

"Almost every diet fails in the long run."

In other words: "Temporary changes produce temporary results. "

If someone “goes keto” for 60 days, they are likely to lose weight and may even feel healthier.

That's cool.


If you spend those 60 days dreaming about carbohydrates and counting down the days until you "can eat normally again," you will lose all weight once you stop your diet.

That's why I hate the term "diet" or "dieting": in order for a diet to have lasting results, the diet must be PERMANENTLY adopted!

You will experience weight loss in the short term from pretty much any diet you choose, as long as it results in significantly lower calorie intake.

However, today we are going to focus on weight loss with two important conditions:

  • Permanent: No more yo-yo diet. No more roller coaster on bathroom scales.
  • Enjoyable: We are not unhappy and hate our lives while making these changes.

So, if you are reading the 5 weight loss rules below, I want you to be honest with yourself. You need to make changes that you can stick with for at least a year.

If a change seems too drastic, or if giving up a meal seems too frightening, downsize the “win scenario”.

This is how we help our coaching clients: We work with them to choose ONE change per week that we can implement: one less soda, try a new vegetable, etc.

In other words, we stop thinking about how many pounds I can lose in a month. and instead, "What can I do today is not scary, but it will make me better in a year:"

Diet sucks. Let us help you improve your diet and lose weight without feeling unhappy:

Rule # 1: lose weight without a diet

There is only ONE big ass rule to follow when trying to lose weight:

Eat fewer calories than you burn.

(Yes, I understand that this article has 5 RULES, but the other 4 are all based on this one.)

Study (2) after study (3) after study (4) shows that our body follows the laws of thermodynamics and that to lose weight we have to burn more calories than we consume regularly.

Each day, our body needs a certain number of calories to perform its daily functions: keeping your heart beating, your brain functioning, your body moving, and all sorts of other things.

This is known as your total daily energy expenditure and you can calculate your TDEE here.

  • If you consume more calories than you burnYour body tends to store these extra calories as fat (weight gain).
  • If you Burn more calories than you useYour body will draw from its stores of fat for energy (weight loss).

So in order for us to lose weight, we have to find a way to improve the energy balance in favor of “burn fat, sucka!”.

To simplify this really complex issue, we need to eat less and / or exercise more so that our body uses our fat reserves for energy.

Unfortunately, this is where the problems begin.

We humans are REALLY good at:

  • UNDERESTIMATE how much we eat.
  • Overestimation how much we burn.

If we accidentally eat more calories than we think and then burn fewer calories from exercise than we think we think we “cannot lose weight” because of our metabolism or genetics.


That's because we overeat.

And as we point out in our MASSIVE Healthy Eating Guide, the most important factor in diet is eating fewer calories than you burn on a regular basis.

The best way to do this is to focus on the right type of food:

  • Protein: meat and legumes.
  • Fresh fruits and high fiber vegetables.
  • Healthy carbohydrates: rice, quinoa.
  • Healthy fats like almonds and olive oil.
  • Occasional cheese and dairy products.

These foods tend to be lower in calories than processed foods that are designed to be overeating (6)..

They fill us up, but they're not too high in calories.

This means that we feel full and still consume fewer calories than before.

If we can do this consistently and sustainably, we will lose weight.

To get the point home, here are two foods, both in 200 calorie increments (courtesy of weiseGEEK):

200 calories worth a bagel::

… and worth 200 calories broccoli::

Which do you think are more likely to accidentally overeat?

The bagel, duh. Who only eats 2/3 of a bagel? Literally zero people.

So this is how we're going to lose weight: eat fewer calories without realizing it, and then burn extra calories without being unhappy:

  • Prioritize protein and vegetables on your plate: Aim 2 fist-sized servings of vegetables and 1-2 palm-sized servings of protein on the plate.
  • Learn portion sizes of fat and carbohydrates: If you don't lose weight, these are the culprits. Cut down on what you eat more of.
  • Weight Loss Exercise: Weight training is the most efficient way to lose fat. Weight training 3x a week, then mix up fun cardio and get as much exercise as possible.

Next, let's dwell on these three things:

Rule 2: prioritize protein and vegetables

If our plan is weight loss that doesn't suck, we'll be making better meals with foods that fill us and make us feel good.

PART A) PRIORITIZE PROTEIN FIRST: Protein is the fuel our bodies use to rebuild muscles. It's also delicious and nutritious, and can fill us with efficient numbers of calories.

How Much Protein Should You Eat? As outlined in our Protein Guide, aim for 1g per pound of body weight (2g per kg) daily (with an upper limit of 250g).

Protein can come from any number of sources, including:

  • Meat (steak, bison, pork).
  • Poultry (chicken, turkey, duck).
  • Eggs! (7)
  • Fish and shellfish (salmon, tuna, shrimp).
  • Legumes (black beans, chickpeas).

Not a meat eater? Read our massive herbal guide!

A serving of protein is roughly the size and thickness of your palm.

* The 4 ounce serving is for an undercooked piece of meat. Cooking reduces about 25% in weight and reduces it to about 3 ounces.

When building a plate, look for the following amount of protein:

  • Guys: 1-2 servings (6-8 oz or about 170-228 g): two palms
  • Dudettes: 1 serving (approx. 85-114 g): 1 palm.

PART B) HALF YOUR PLATE SHOULD BE VEGETABLES: Vegetables can be the difference between success and failure in losing weight.

Vegetables are nutritious but low in calories, which means you can eat plenty of them, feel full, but are unlikely to eat too much calories (Remember broccoli mountain only had 200 calories!).

A serving of vegetables is about the size of your fist, and 2 servings of vegetables should take up half the plate!

Here is a short, incomplete list of vegetables that can fill your plate:

  • broccoli
  • Broccolini
  • cauliflower
  • spinach
  • Kale
  • Spaghetti Pumpkin (8)
  • the Brussels sprouts
  • zucchini
  • cucumber
  • Carrots
  • onion
  • asparagus

"But Steve, I don't like vegetables … not yet!"

That's cool, I didn't eat vegetables until I was 22. Now they are a mainstay of every meal I eat.

If you are, check out our How to Taste Vegetables Guide.

RECAPITULATE: In our quest for weight loss that doesn't suck, we need to focus on foods that are lower in calories but still make us feel full, full, and happy.

Always start with protein and vegetables, and then the rest of your plate may have fats and carbohydrates.

Speaking of …

Rule 3: Know your carbohydrates and fat serving sizes.

If 3/4 of our healthy plate is filled with protein and vegetables, where do fats and carbohydrates go?

You can still lose weight by consuming fat and carbohydrates. when consumed in the right amounts.

Remember how I said earlier, “We Underestimate How many calories do we eat each day? "

Fat and / or carbohydrates are almost ALWAYS the culprit.

Let's discuss.

PART C) HEALTHY CARBOHYDRATES FOR PROFIT. Everyone loves carbohydrates, but most people overeat this macronutrient without realizing it.

Here are some examples of healthy carbohydrates that are less likely to be overconsumed:

This is a list of REAL foods that have been minimally processed and are also high in fiber (9).

This then brings them into the "healthy carbohydrates" category: When consumed in the right proportions, these are great foods that can help you feel full and give you energy and all that jazz.

Just make sure you know your portion sizes!

EVERYONE accidentally eats high-carb foods, including healthy ones, and then wonders why not lose weight.

To help you get a better look at the serving sizes of carbohydrates:

1 serving of a starchy carbohydrate is 1 cupped hand (uncooked) or two hands forming a cup (cooked).

Here are some pictures to help you determine the right portion sizes (thanks to SafeFood):


In the past fat was maligned, today it is viewed by many as a superfood.

Here's the truth: fat is neither a superfood nor a bad thing.

It's just a macronutrient that we can eat that will help us lose weight if we consume it in the right amount, or that will prevent us from achieving our goals if we eat too many calories from it.

Healthy fat can be found in foods such as:

  • avocado
  • Almonds
  • Walnuts
  • Macadamia nuts
  • olive oil
  • almond butter
  • peanut butter

Saturated fats – consumed in moderate amounts (10) – can come from the following things:

  • Whole milk
  • Full fat dairy
  • Coconut oil
  • Grass fed butter
  • lard
  • Greasy cuts of meat

To make it easier for you to measure: One serving size of fat is roughly the size of your thumb!

This is a single serving of almonds (162 calories):

This is a serving of olive oil (119 calories, taken from Runtastic):

What about cheese? Cheese is fine provided you consume the right size serving!

This is a serving of cheddar cheese (116 calories):

When you bring them all together, here is the Healthy Weight Loss Plate (from our Healthy Eating Guide):

If you can prioritize protein, fruits, and vegetables, and keep your carbohydrate and fat intake under control, you will lose weight.

“But Steve, what about low fat diets? Low Carb Diets? No Carb Diets? "

Low carb diets like keto and paleo are all the rage right now, but are they healthy and do they help you lose weight?

May be!

It depends on how your body regulates glucose (blood sugar).(11):

Studies show that people who follow EITHER a low fat one OR A low-carbohydrate diet will lose weight as long as it is restricted in calories and can be adhered to for at least a year (12).

So it comes down to, "Which strategy are you more likely to stick with for a year or more?"

If you think you could go paleo, keto, or some other low-carb / low-fat strategy for over a year, go for it.

Otherwise make small changes!

MY ADVICE: Stick to changes that aren't too scary. Work on reducing portion sizes or adding new veggies every week and don't get dogmatic about your diet all or nothing!

If you can find a way to cut down on your overall caloric intake without feeling unhappy, you will lose weight over time AND keep it off.

There is one more piece of the puzzle that I need to address.

Rule 4: Weight Loss Exercise (Weight Training and Cardio)

While exercise is not required for weight loss (diet is the most important part), I would highly recommend that you exercise.

There are three types of exercise I will cover in losing weight, and ALL three are important:

# 1) Fun cardio does any type of exercise that gets you off your bum and moves you.

It makes our hearts healthier AND it can remind us that we are going to do things differently now and that we need to eat better so we don't ruin our efforts!

(Whatever you do, DO NOT say, "Welp, I exercised – and that's how I earned this donut and Coca-Cola" – you would have been better off NOT exercising and exercising the donut and Coca-Cola skip.)

Here are 40 fun ways to train you without realizing it. Feel free to do a fun activity as often as possible!

# 2) High-Intensity Interval Training (HIIT) burns more calories per hour than steady cardio. So you get more bang for your buck when it comes to efficiency.

If you're short on time and you're trying to burn more calories, 20 minutes of HIIT will burn more calories than 20 minutes of steady jogging.

Here Are 3 HIIT Workouts You Can Do Today, No Gym Required!

Both activities, in combination with a reduction in calories, can help to improve the energy balance in favor of “weight loss”.

If you are in a "calorie deficit" for weight loss, The hope is that your body is mainly drawing from its fat stores, but depending on how you exercise, it will also lose muscle. (13)

Again, if you eat a Calorie deficityour body will pull from both Fat reserves AND existing muscle for energy.

From a physical and health point of view, we would of course prefer not to lose muscle when we are in a calorie deficit and instead get our bodies to ONLY use fat reserves.(14)

Despite the colloquial language, your fitness goal should not just be "weight loss".

Instead, the goal is to reduce body fat while maintaining the muscle you have (or even building more muscle).

Which brings me to the most important form of weight loss exercise:

Rule # 5: Strength Training For Weight Loss

# 3) Weight training is the price war champion when it comes to weight loss.

You can find study (15) after graduation (16) after graduation (17) This shows you the advantages of strength training for weight management in combination with "calorie reduction".

Let me explain it briefly here and borrow it from Harry Potter:

(You know the wizard.)

At Hogwarts School of Witchcraft and Wizardry, upon arrival, all students wear the "sorting hat," an actual hat that determines which house (group) the child will join for their time at Hogwarts.

The hat acts like a traffic manager:

“Harry, you will go to Gryffindor! Draco, you will go to Slytherin! "

Your body works in a very similar way: every day it receives new calories (when you eat) and has to decide what to do with them!

These calories are sorted into one of three houses:

A: Burn for fuel.

B: Build muscle again.

C: Store as fat.

There are a number of calories your body burns every day: just to keep your liver working, your heart pumping, your brain working, etc. – it burns a fair amount of calories just to keep the lights on hold.

Here are two short examples (from our TDEE calculator!):

  • A 6 & # 39; & # 39 ;, 34 year old man weighing 250 pounds burns 2,300 calories a day if only he exists.
  • A 5 & # 39; 5 ”, 40 year old woman weighing 140 pounds burns 1,350 calories a day if only she exists.

When you start weight training, the real magic begins.

If you do push-ups, pull-ups, or do strength training, your muscles will “break down” during the exercise itself and will build up again over the next 24 to 48 hours.

Guess what happens during those 24-48 hours?

Your body diverts as many calories as possible to "rebuild muscle!"

It also redirects extra calories to "burn as fuel" to handle this increased "muscle building" activity.

Which means two amazing things:

  • Rebuilding muscles is a high calorie activity!
  • Your metabolism will speed up during this period and burn more calories than normal.

There are significantly fewer calories for "save as fat".

And then it gets better.

If you are using fewer calories than your body burns each day, strength training will make your body even more efficient.

Your body can draw from "save as fat" to make sure all work is still being done, including your daily functions as a human, and to rebuild muscle.

This is the Tri-Wizard Cup (18) of the victory of physical transformation:

This would be a "win-win-win" situation, according to Michael Scott, Regional Manager of Dunder Mifflin Scranton.

So NO, you don't have to lose weight before you start weight training.

You will lose weight (and keep the muscle you have) through weight training.

To start weight training:

BRING IT ALL TOGETHER: Weight training three times a week is the most efficient way to lose the right weight and look better naked.

Adding intervals or fun exercises to your days off is a fantastic complementary activity to strength training.

Do you want help learning strength training? You can absolutely build your own workout or work with it one of our trainers Who can create a custom program that is tailored to your goals and lifestyle?

We'll even make sure you do the movements correctly via video because we're so nice 🙂

25 Tips To Boost Weight Loss

The 5 rules above will give you the best chance at losing weight the ways that don't suck.

Changing your diet is like playing a video game: If you attack too many high-level villains at the same time, you will lose.

Instead, it's better to pick 1-2 minor bad guys (changes) that you know can win and slowly rise up.

This is how you make changes that last.

No more temporarily Diet for temporarily Results!

Permanent changes create lasting results.

Here are 25 more quick tips that complement the important ones above!

1) Consider low carb or low fat diets. Studies show that both low-carb and low-fat diets lead to weight loss if you can stick to them. (19)

Many people tend to have more success faster on low carbohydrates, but they are also more likely to drop out of the diet. You don't have to do keto or paleo if you don't want to, and instead just work on cutting down on carbs overall.

2) Consider intermittent fasting. Fasting helps you keep your caloric intake under control by eliminating or narrowing your eating window – it simply means skipping a meal or fasting around the clock occasionally.

It affects men and women differently, but has tons of benefits and is backed by science. Read our guide to intermittent fasting. I've been skipping breakfast since 2014!

3) Minimize liquid calories. Drinks with calories in them are likely to sabotage your weight loss efforts.

Cut out the sodas, lattes, and high-calorie smoothies (unless you include them in your calorie goal!). Stick to bottled water, black coffee or tea, or other calorie-free drinks.

4) Reduce the alcohol content. Yes, you can still drink alcohol and lose weight, but you still need to consider the calories, which can be many!

And if you make bad decisions while drunk, losing weight will be difficult. Read our guide to alcohol and stick to low-calorie beer, whiskey, or vodka with sodas.

5) Know your spices and cooking oils. Just because you eat grilled chicken and vegetables doesn't mean you are guaranteed to lose weight!

When these foods are smothered in sauces or covered in 1000 calories of healthy olive oil, the calories still count! Keep an eye on the sauces and oils you cook with.

6) Know your next meal. Most of our coaching success stories plan ahead what their next meal will be.

Because it's a pre-made decision, emotions are eliminated and you are less likely to make poor choices when hungry, sad, or angry.

Think of it this way: With this strategy, you can still eat unhealthy foods because you can plan ahead and have a healthy meal before and after. No damage done!

Do you need help implementing this tactic to lose weight? Learn more about our online coaching:

7) Check out the restaurant menus before you set off. Restaurants notoriously serve out large servings of food, often with hundreds of hidden calories.

Give yourself the best chance of being successful by looking up the menu online before you get started and making up your mind BEFORE you get there.

Also, consider taking half of the starter and packing it up for an extra meal (a tip we mention in our portion control guide).

8) Eat the same foods over and over again. The healthiest, most successful coaching clients we have tend to eat the same handful of meals over and over again.

Once you know the serving sizes and calorie counts of your favorite dishes, you are much more likely to be eating within your daily goals.

9) Learn batch cooking. Read our guide to batch cooking! If you can prepare all of your healthy meals ONCE at the beginning of the week, you are preparing for success.

Why? Because now your default easiest, laziest option is to just reheat and eat the food you have at home – a lot less work than ordering takeout or driving to fast food! Win-win-win.

Here's how I cook chicken for the week:

10) Apply the rule "never 2 in a row". If you ever eat one unhealthy meal, just make the next healthy one.

A bad meal won't ruin a day, so it's not wise to let an unhealthy breakfast derail you for the rest of the day.

Just have a healthy lunch and get back on your way.

11) Ask "What would Batman do?" If you're not sure what to eat, ask what Batman would do.

One study showed that children were more likely to pick an apple than candy when directed to ask this question. (20)

And we're all kids at heart, aren't we?

12) Track Your Calories. If you can't lose weight, it is most likely because you accidentally eat more calories than you think. Use an app or spreadsheet and keep track of your food for a week.

I bet your intake is 20-40% higher than you think! You can also calculate how many calories you burn each day.

13) Weigh Your Food (Advanced): Still not losing weight? It's time to set your portion sizes too.

Get a cheap food scale and weigh your food for 2-3 days. In doing so, I found that I was eating an additional 400 calories without realizing it.

Are You Struggling To Lose Weight? Let us help. Learn more about our online coaching:

14) eat slower!

If we are not careful, we may eat more than we think because we are eating too quickly for our body to understand that it is full!

Tactics that will help include consciously chewing your food before you swallow it.

Studies show that eating slowly in healthy women resulted in a decrease in the amount of energy consumed within meals. (21)

15) Use smaller plates and forks! When we have large plates and utensils, we are more likely to pile more food on our plate AND use it up faster.

Throw out your big plates and get smaller ones. Get smaller utensils and you will be tempted to eat smaller portions without even realizing it. (22)

16) Not "EAT AND (activity)". Just EAT. " We eat more when we eat something different (watch TV, scroll through our phones, etc.) (23)

Why don't you ONLY try to eat? Enjoy every bite. Enjoy the food. Make it an experience. They tend to eat less.

17) Stop snacking. Count all calories. Why not eat 3 regular sized meals that you really enjoy instead of snacking all day?

As we cover in our guide to intermittent fasting, it doesn't matter when you eat, it just matters how much you eat. If you don't snack between meals, you have more wiggle room indeed Meals!

18) Seek professional help! If you have an emotional relationship with food, it should be discussed with a therapist or doctor.

We believe mental health is really important here at Nerd Fitness, and we know that eating can be an emotional trigger for many people struggling with their weight. You don't have to do this trip alone!

19) Fidget More! From tapping your toes to standing up frequently, fidgeting (small micro-movements) can add up to 350 additional calories per day. (24) Everything counts. So wiggle!

20) Move more. Do whatever you can to MOVE MORE, from parking further away by the grocery store to climbing stairs instead of the elevator!

Holen Sie sich einen billigen Fitness-Tracker und versuchen Sie, mehr Schritte zu machen, als Sie normalerweise tun.

Wichtiger Hinweis: Verlassen Sie sich bei verbrannten Kalorien nicht auf den Tracker (alle sind notorisch ungenau, einige sogar um 90% (25)).

Wir zeigen Ihnen, wie ungenau diese Fitness-Tracker für den Kalorienverbrauch in dieser Infografik sind:

Diese Geräte sind jedoch häufig ein großartiger „Trend-Tracker“. Wenn Sie mehr als zuvor tun, erhalten Sie Ergebnisse.

21) Finde Wege, um auf unterhaltsame Weise zu trainieren! JEDE Art von Bewegung hilft. Schauen Sie sich also unsere 40 Trainingsmöglichkeiten an, ohne es zu merken.

Tanzen, Yoga, Wrestling mit Ihren Kindern, Klettern, Wandern, alles zählt! Genau wie deine Eltern dir als Kind gesagt haben: "Geh raus und spiel!"

Übung muss nicht saugen. Lassen Sie uns ein Training erstellen, das Sie tatsächlich durchführen werden:

22) Werde höllisch stark. Hebe schwere Gewichte auf.

Unser Körper muss Tonnen von Kalorien verbrennen, um sich von einem schweren Krafttraining zu erholen.

Außerdem können Sie den Muskel, den Sie haben, behalten und das Fett über diesen Muskeln verbrennen. So verlieren Sie Gewicht UND gewinnen gleichzeitig Muskeln!

23) Hacke deine Batcave: Wir sind Kreaturen unserer Umwelt, nutzen Sie das also zu Ihrem Vorteil! Verlassen Sie sich nicht mehr auf Willenskraft, sondern werden Sie schlauer.

Erhöhen Sie die Schritte zwischen Ihnen und der Aktivität, die Sie vermeiden möchten (Junk Food essen), und verringern Sie die Anzahl der Schritte zwischen Ihnen und der NEUEN Aktivität, von der Sie mehr tun möchten (gesund essen):

  • Werfen Sie Ihr Junk-Food weg, damit Sie keine Willenskraft verschwenden müssen, wenn Sie es nicht essen.
  • Stellen Sie eine Obstschale auf die Theke, damit Ihre Standardaktivität "Obst essen!" Wird.

24) Umgib dich mit Menschen, die gesünder sind als du. Wir sind der Durchschnitt der 5 Personen, mit denen wir am meisten in Verbindung stehen.

Tritt einem Laufverein bei. Essen Sie mit gesünderen Menschen zu Mittag als Sie im Büro.

Wir übernehmen unbewusst die Eigenschaften der Menschen um uns herum, nutzen Sie dies also zu Ihrem Vorteil!

25) Vergib dir. Wir sind alle fehlerhaft. Wenn Sie schlecht essen oder ein hartes Wochenende haben, wen interessiert das?!

Der Monat ist nicht ruiniert. Treffen Sie die nächste gesunde Entscheidung und machen Sie sich wieder auf den Weg. Denken Sie daran, "nie zwei hintereinander".

Ich weiß, dass dies eine Menge zu absorbieren ist, also verprügel dich nicht, wenn du total überwältigt bist!

Wenn Sie Hilfe bei der Umsetzung dieser Taktik benötigen und Ihre Gewichtsabnahme beschleunigen möchten, tun wir dies am besten. Klicken Sie unten, um mehr zu erfahren!

Wie schnell kann ich abnehmen?

Es gibt VIELE Faktoren, die daran beteiligt sind, wie schnell Sie Gewicht verlieren können, aber hier sind die großen:

  • Wie viel Gewicht müssen Sie verlieren? Jemand, der 250 Pfund verlieren muss, kann mehr Gewicht verlieren als jemand, der 10 Pfund verlieren muss, einfach weil es mehr Gewicht zu verlieren gibt.
  • Wie groß ist Ihr Kaloriendefizit unter Ihrem TDEE? Wenn jemand normalerweise 5000 Kalorien pro Tag isst und auf 1500 Kalorien pro Tag umstellt, verliert er schneller an Gewicht als wenn er auf 4500 Kalorien pro Tag umstellt. Wenn Sie jetzt die Kalorien erheblich reduzieren, kann dies zu allen möglichen Gefühlen führen: "Ich bin unglücklich und hasse alles", wenn unser Körper lernt, keine fertigen Lebensmittel mehr zu erwarten, und stattdessen Fett verbrennen muss.
  • Gehst du kohlenhydratarm wie Paleo oder Keto? Wie Sie weiter unten sehen werden, kann das Ausschneiden von Kohlenhydraten in den ersten Wochen zu einem erheblichen Gewichtsverlust führen, da das Wassergewicht und das Aufblähen reduziert werden. Das Ausschneiden von Kohlenhydraten kann Sie jedoch auch unglücklich machen!

Erwartungen an den Gewichtsverlust in der ersten Woche: Je nachdem, wie schlecht Sie jetzt essen, können Sie in Ihrer ersten Woche mehr als 5 kg abnehmen, wenn Sie ungesunde Lebensmittel gegen Eiweiß und Gemüse austauschen – was Ihre Kalorienaufnahme erheblich reduziert.

Es ist großartig zu sehen, wie die Waage in der ersten Woche so stark abfällt, aber es ist wichtig zu beachten, dass diese Art der Gewichtsabnahme nicht von Woche zu Woche typisch ist.

Wenn Sie normalerweise viel Kohlenhydrate und Natrium essen, trägt Ihr Körper viel zusätzliches Aufblähen und Wassergewicht. Wenn Sie hauptsächlich auf Eiweiß und Gemüse umsteigen, verlieren Sie anfangs Tonnen Wassergewicht und etwas Fett.

Wir haben gesehen, dass viele Coaching-Kunden in ihrer ersten Woche 5 bis 10 Pfund abgenommen haben, was wiederum hauptsächlich auf die Reduzierung des Wassergewichts mit zurückzuführen ist ETWAS Fettabbau.

Erwartungen an den Gewichtsverlust im ersten Monat: Abhängig davon, wie streng Sie mit Ihrer Ernährung sind – Sie können 1% Ihres Körperfetts oder 1-3 Pfund pro Woche danach verlieren (stark abhängig davon, wie viel Gewicht Sie verlieren müssen).

Wir haben gesehen, dass Menschen (die viel Gewicht zu verlieren haben) in ihrem ersten Monat 20 Pfund abnehmen, hauptsächlich aufgrund einer starken Gewichtsreduktion in der ersten Woche, mit einem stetigen Rückgang danach.

(Neugierig, wie schnell Sie abnehmen können? Verwenden Sie unseren TDEE-Rechner für den täglichen Energieverbrauch.)

There’s nothing wrong with losing weight quickly, provided you’re doing it in a healthy, SUSTAINABLE way – like following the rules and strategies laid out in this article.

Quick weight loss doesn’t guarantee long-term success.

It comes down to making PERMANENT changes!

If somebody reduces their calorie intake by 1000+ calories a day, they might be so damn hungry and angry all the time that they abandon their journey after a week or two.

This is bad news bears.

They would have been better off reducing their calories by 200 calories a day for 6 weeks, and then by another 200 6 weeks later, and so on.

We want sustainable changes, and sustainable weight loss, creating permanent progress.

So it doesn’t really matter how much weight you lose in your first week or first month, but rather how much weight you have lost after 1 year, and how you feel after that year.

As we cover in our “Why can’t I lose weight?” guide, this is a lifelong journey, and one you should be thinking about as a lifestyle adjustment and not a temporary diet change.

Put your focus on building the habits and fixing your environment. Focus on the changes you can make on a day to day basis, and with each meal.

And over time, your weight WILL drop in a way that’s sustainable and healthy.

How to Lose Weight Quickly


Fine! But you don’t need to yell at me like that!

Here’s what I would do if I needed to lose weight quickly but ALSO didn’t want to hate life:

I’ll leave you with some final words of wisdom: this is NOT all or nothing.

If you can implement just ONE change and stick with it, that’s a victory. That’s better than doing 10 things and giving up after a month.

I realize I threw a LOT of information at you, but I hope you can implement this stuff in your day-to-day decisions, because these rules WILL change the scale, and they WILL change your life.

If you are looking for more guidance, support, and instruction, we have 3 options for you to level up:

#1) JOIN OUR COACHING PROGRAM:: We provide nutritional guidance, constant feedback and support, customized workouts for your goals, and keep you accountable wherever you are.

We are really good at this stuff and would love to help you reach your goals.

Our Coaching program changes lives. Learn more here!

#2) If you want an exact blueprint for how to eat better and get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

#3) Join The Rebellion (it’s free)! Sign up for our biweekly newsletter and join the Nerd Fitness Rebellion!

I’ll send you tons of free nutritional guides and bonuses to help you get started on your journey today.

Sign up below:

Download our free weight loss guide

THE NERD FITNESS DIET: 10 Levels to Change Your Life

  • Follow our 10-level nutrition system at your own pace
  • What you need to know about weight loss and healthy eating
  • 3 Simple rules we follow every day to stay on target

If you were just trying to start building healthier habits and lose weight sustainably, instead here’s what I would do:

Make 1 change per week.

Change ONE meal a week, or cut back on ONE soda. Make a change that’s so small that it doesn’t make you sad or scared.

And then repeat.

What’s the ONE change you’re going to make this week to make your weight loss journey SLIGHTLY easier?


PS: Make sure you check out the rest of our Sustainable Weight Loss Content:


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