Weight loss is easy and I’ll prove it to you

Actually, weight loss is not that hard. Don‘t cancel me yet. It‘s not that hard to track your food and not overeat. It‘s not hard to listen to your body and stop eating when you‘re full. 

– skip my motivational speach and go directly to the ultimate plan –

You know what makes weight loss actually hard?

• When you – especially as a woman with changing hormones – weigh yourself every morning and your weight fluctuates, so you question your food choices of the previous day. 
• It‘s hard when you do your thing and track your food when sitting with friends and family that ask you „Why are you on a diet? You don‘t need to! You need to enjoy your life a little! How can you restrict yourself so much on Christmas? It‘s fine, one bite doesn‘t hurt“. You don‘t want to draw attention, but the moment your weightloss becomes visible, you WILL be the star of the show everywhere. 
• It‘s hard when your family’s love language is eating and you shall eat plenty when something is delicious. 
• It‘s hard when you feel hungry but your calories of the day are already eaten. So you ask yourself if you get this craving because you didn‘t eat enough nutrients and possibly need more fats (and it shows through you wanting chips). 
• It‘s hard questioning yourself all the time if you want to eat or if you are bored. 

At the same time something else happens:

• You don‘t get that afternoon slump because you’re no longer overeating. 
• You notice your facial features become more noticeable because the fat-features-ratio is changing.
• You notice your fingers come together more easily, and when you cross your legs, your calves are closer to each other. 
• You notice your strings are not cutting into your ass anymore (excuse the language) and you don‘t have to open your pants after a meal anymore. 
• You notice your fat is softer everywhere and your jaw, neck and shoulders feel different. 
• You notice your steps get lighter, you can walk more and your feet don‘t hurt as fast. 
• You notice which food gives you real satiety and actually eliminates your cravings. 
• And most significantly: You are full after your „small“ meal too. You notice you don‘t actually need more, you just stuffed yourself every time before. 

Unfortunately they’re right. It takes time to lose weight. But what did you think? That you can gain weight for 2 or 20 years and lose it in one month? Let‘s be for real. This year will go by if you lose weight or if you don‘t. You can choose NOW whether you want to have your dream body or if you want to hide your arms in the next Christmas photos again. 

We both know you want it. And what’s really stopping you isn’t the effort, because it‘s honestly not much – there are even apps that let you photograph your food and they determine the calories with AI. What stops you is your brain. Your brain tells you that you don‘t have time to prepare food (you don‘t need to prepare food actually, just eat what you have). Your brain says you have to deprive yourself and restrict everything, which is also not really true because you can still eat satisfyingly and lose weight. Your brain tells you that it will take so much time and you as a non-consistent person cannot do it long term. I believe you cannot do it if it‘s complicated but it‘s really not, so…

Here‘s the ultimate weight loss plan for you: 

1. Get an app

…and even pay the 20 € for a year so the ads don‘t annoy you. Track your food. In the start you don‘t even have to eat less. Just notice that you might have eaten for three people like me.

2. Calculate your calorie needs

and also please don‘t overcomplicate it, just put it into ChatGPT. Example: female, 27 yo, 167 cm, 70 kg, office siren kind of activity level (can say none): Daily need 2.100 kcal, reduce to 1.500 to lose weight means a calorie deficit of 600 kcal per day. 7.000 kcal are around 1 kg of fat, so you should lose 1 kg every 12 days. For the love of god, if you want to go eat fast food, just go and track the calories as usual. A menu is only around 1.000-1.200 cals, so you still have another meal for the day left, it‘s really not as bad as you think. 

3. If you want to include walking, nice!

If not, don‘t stress. Of course walking and building muscle will increase your daily calorie need so you lose the weight faster but where are you running? Do you want a plan you can actually keep doing or stress yourself out that you‘re not doing enough? Honestly if you decide to just jump in one place for as long as you can, you will already notice that you feel fitter (calves pump the blood back to your heart and your lymphs are being drained). 

4. Get a grip of yourself during weighing.

Especially as a woman you will gain water weight and lose it in the course of a month. It is not a reflection of your diet!!! I recommend, also, get an app for tracking the weight, so you can get a statistic and see the actual progress. 

5. Please, girlies, eat more and rest more 7-10 days before your period.

Your body is more susceptible to stress during this time. Cortisol (the stress hormone) will influence how you feel significantly and can also trap more water and fat and make you puffy. I recommend 100 kcal more in this period and more carbs like potatoes.

6. OPTIONAL:

Only after you actually feel how easy it is, you can incorporate things like fasting, eating more proteins, etc. Don‘t do them when you still have the struggling mindset! It will put you on the difficult path we’re trying to avoid here. 

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When you understand that it‘s not that complicated and hard, and also how long it took you to gain the weight (btw when was the last time, if ever, you weighed your dream weight?) in comparison to how long it will take you to lose it (depending on you and your goal, sometimes even less than a year!) it‘s nothing! And you will understand that this time you adapted a system that works for you long term and will get you to the hottest self. 

As always: I‘m so proud of you. Kisses!

PS: Tell me about your progress! I‘d love to see you win in life.