10 Commandments of Successful Fat Loss

You’re sick and tired of being sick and tired.

Those size 36 pants are too much for you to handle. You want to see your toes again.

You also know that your aching back would go away if you could just lose those 20 lbs around your waist.

Well you have come to the right place.  

Fat loss has been made TOO complicated.

Keto this. Macros that.

Cardio for 10 hours is the only way to lose fat.

But wait! Weight training is ACTUALLY the way to lose fat.

It’s so confusing and complicated that it makes you want to rip your hair out! All you want is a flatter stomach, you know an ab or two, and some muscles on your arms to show you work out.

Is that too much to ask for?!

 

I hear you loud and clear boss. Fat loss should be simple. Fat loss should have no BS, no hidden agenda, and no one selling you ridiculous supplements and junk in exchange for your life savings.

That’s why you’re reading the 10 commandments of fat loss. When you can simplify these steps, it takes a lot of the confusion and fear out of taking that first step of action.

 

HOW TO USE THIS ARTICLE.

 If you’re starting from square 1, and mastered one Commandment each week for 10 weeks, you will be in better shape than you have been all year. Guaranteed.

Start by choosing which one you think is most doable and start with that first. Next week? Use another one.

DON’T try to do it all at once. You’ll end up tired, frustrated, and mad at yourself for not getting anywhere. Doing one habit at a time will get you better results than trying these for a week and never mastering any.

Sound like a plan? If so, let’s get this on!

 

10 COMMANDMENTS OF FAT LOSS #1: Thou Shalt Write Down What You Eat.

It doesn’t matter if it’s myfitnesspal, notes in your phone, or writing what you eat on a piece of paper.

YOU WILL GET BETTER RESULTS WHEN YOU WRITE DOWN YOUR FOOD.

It’s almost like a magic habit that once you become aware of what you’re shoving down your pie hole, you stop eating a LOT of the bad foods you know you shouldn’t.

This is primary, so make sure this happens.

Track with precision. Track often.

 

10 COMANDMENTS OF FAT LOSS #2: Thou shalt not Live and die by the scale.

The scale is a tool to measure progress in your fat loss journey. It is not the only way of measuring your success.

If you’re eating well and exercising, you can also measure your progress by:

-Circumference measurements (waist, chest, legs, arms)

-How your clothes fit. Do they fit looser?

-Progress pictures! Are you looking leaner?

-Strength improvements. (Can you do bodyweight skills like Push-ups and chin ups easier?

I’m not going to sit here and say the scale doesn’t matter, because it does to an extent.

BUT YOUR WORTH IS NOT DETERMINED BY THE NUMBER ON THE SCALE.

Repeat that with me.

YOUR WORTH IS NOT DETERMINED BY THE NUMBER ON THE SCALE.

 

Have that locked in your noggin? Great. Let’s move on.

 

TEN COMMANDMENTS OF FAT LOSS #3: Thou shalt honor your support system.

 

There are plenty of people who lose a significant amount of weight on their own. if you do it with people supporting you, there will be a higher chance you will lose it once and for all.

Is it your wife that’s supporting you? 
Your gym partner or roommate? (Share this with them on Facebook!)

Or you’ve decided to hire a trainer who knows what they’re doing. (HINT: Pick me. I’ve done this once or twice)

Either way. Find your support system, and don’t let them go! 

If you want to go fast, go alone.

If you want to go far, go together.

TEN COMMANDMENTS OF FAT LOSS #4Thou shalt remember thine Calorie deficit.

 

When losing fat, it’s all about consuming less food/energy than your body uses.

You take in energy as food. You use energy when you work out, go walking, and chasing your dog under the coffee table as he sees the dreaded claw.

Oh wait, I’m the only one who does that??

You know, stuff that gets you moving.

Hormones, sleep levels, and stress DO all influence your weight. This is a fact. But it happens because they change our food choices.

Fat loss still comes down to needing a calorie deficit.

You can log your calories in an app like MyFitnessPal (my suggestion for beginners), or use a habit based approach like Precision Nutrition uses (follow this link). Both have their flaws, but if you commit to either one you WILL get results.

10 COMMANDMENTS OF FAT LOSS #5: Thou shalt eat their protein!!

 

Protein, the key nutrient found in fish, beef, chicken, and some lentils, will help you in your fat loss.

This isn’t only for bodybuilders! For average joe’s like us, it’s used to save and building muscle, keep you full after meals, and give you a pile of energy. It also makes sure you look Lean and strong after you get to your goal weight. (Because weight loss isn’t fun if you don’t look better after right? )

For men, aim to get one gram of protein/lb of bodyweight. For women, aim to get about 1g/lb of your target body weight.

If that went right over your head, think of having two palmfuls of protein (one for women) at every meal.

 

10 COMMANDMENTS OF FAT LOSS: #6 Limit the liquid calories.

 

Got a sweet tooth that only a double big gulp can fill?

Do you have to have a latte every other hour to make it through your day of work where the clock is stuck?

Had a day so rough only a glass of wine, or 3, can relax you at the end of the day?

Well, if you’re looking to lean out and lose fat, you’re going to be best off leaving out some of those liquid calories.

They may taste delicious, but they can wreak havoc on your fat loss plans.

Stick to things like delicious brewed coffee with a little cream (if needed). If you need your cola fix, diet drinks can help with the sugar craving. And no, aspartame is not from the devil.

 

As for your social lubricants, try to limit yourself to one alcoholic drink.

 

10 COMMANDMENTS OF FAT LOSS #7: THOU SHALT NOT SIT AROUND.

 

While managing your food intake is most important, adding some activity to your days can aid in fat loss.

You do use more calories, BUT getting active has a bigger benefit for your brain. It becomes a way to manage stress, increase health, sleep easier, as well as a plethora of other benefits.

You don’t need to go slog your way on the treadmill for hours and hours to mindlessly burn calories. Between a couple days of strength training and a few thousand extra steps, these can be enough to impact fat loss.

 

10 COMMANDMENTS OF FAT LOSS #8: THOU SHALT GET YOUR SLEEP.

 

Like I said before, How much you eat is the primary driver of fat loss.

BUT with that said, sleep, and recovery will play a giant role in how fast you lose fat.

When you sleep well, your body is less likely to need to eat junk food. You’re more alert and not needing that mid afternoon snack you “need” to get you through the rest of the day.

To start, take how long you’re sleeping now, and try to get 15-30 minutes more. Do this until you’re at 7-8 hours of sleep a night.

 

10 COMMANDMENTS OF FAT LOSS #9: Thou shalt not bite off more than you can chew.

 

Following the best meal plan in the world won’t work if you can’t do it for more than 3 days.

Working out 5x a week can be a good thing.

If you’re too sore to do it week in/week out though, all that intensity isn’t working in your favour.

Instead, Choose a nutrition and training style you KNOW you can follow consistently. Once you do that, then start SLOWLY improving your nutrition and training.

Consistency>Everything Else.

10 COMMANDMENTS OF FAT LOSS #10: Thou shalt not expect perfection.

 

If you’re going to lose fat, you need too do one thing: cut yourself some slack! Other than changing financial habits, taking back our physical health might be one of the hardest things we do as humans. 

You’re going to make some mistakes. That’s a given. So give yourself some slack, and try to pick one thing every day to improve on.

Your results don’t rest on a single day. Good or bad.

They rest on stringing together days where you are more good than bad, and slowly improving over time.

Fat Loss doesn’t need to be as challenging as it has been. Use these 10 commandments to show you which steps to take, without wasting your life savings.

DO YOU WANT TO GET OUT OF PAIN AND INTO THE BEST SHAPE OF YOUR LIFE? START HERE.