Chapter 1 - Weeks 1-4
The Weight Loss Truth
We are bombarded with magic workouts, superfoods, and complicated advice. To lose weight, we must do cardio. Fasted cardio for best results. Train at 70% MHR to be in the "fat-burning one." Eat berries to lose weight faster. Cut out all carbs. It's noise. Most isn't even accurate.
But the fundamental, unshakeable truth is this: weight loss begins and ends with diet. Exercise is a brilliant partner, but food choices are the boss.
It hinges on one concept: a calorie deficit. Don't worry, this isn't complicated science.
The See-Saw of Energy Balance
Imagine a see-saw in a playground:
On one end: Calories IN (everything you eat & drink).
On the other end: Calories OUT (metabolism, daily activity & exercise).
There are three possible outcomes:
Weight Gain: If "Calories IN" is higher (eat more than burn), that side goes down.
Weight Loss: If "Calories OUT" is higher (burn more than eat), that side goes down.
Maintenance: If "Calories IN" & "Calories OUT" are the same (you eat what you burn) the see-saw is perfectly balanced.
Warning for the "All-or-Nothing" Brain
“If a small deficit is good, a big one must be better! Results faster!". A trap most fall into. It’s true short-term, but weight & fat loss aren’t the same. Our goal is to lose body fat, not just weight.
Every function requires energy (measured in calories). The body uses 60-70% to perform essential functions, like breathing & pumping blood. The brain alone uses 20%. This is our ‘Basal Metabolic Rate’ (BMR): minimum calories to function optimally.
Results may come in extreme deficits, but there’s a kicker. The body is a sophisticated survival machine. When calories don’t meet the needs, it finds energy efficiently by breaking down muscle tissue to use as fuel.
Weight will come off, but it matters where it’s from. Muscle is essential. We can’t live without it. But specific to weight loss, it’s more metabolically active than fat. Sounds complicated. It simply means it needs more fuel. More muscle. More calories burned, even while sitting.
In deficits, muscle loss is greater & it’s unsustainable. Back to normal eating with a downgraded machine. Less muscle & a slower metabolism requiring less fuel. Fat regain, highly likely.
Goal: Lose body fat while keeping as much lean muscle as possible.
A Winning Strategy: Small Sacrifices
We start with small sacrifices. ‘Crash diets" are built on deprivation. Cutting everything, for most, is an unsustainable, miserable life. Willpower gets tired. You break. Because you’re human.
A person wsho eats five takeaways a week & tries to go to zero, sets themselves up to fail. Too big, too quick. Failing early is a disaster. For most, this isn’t their first attempt. They don’t believe anything different can happen, and that one failure confirms it,
What if they aim for two a week? A realistic sacrifice. REMEMBER: Our goal week 1-4 isn’t the number on the scales. It’s changing habits & mindsets. Getting a win. The beauty is in the small changes.
Switching from sugary drinks to diet versions.
Having one biscuit with your tea instead of three.
None feel a huge sacrifice, but chip away at changing attitudes. Small wins build momentum & confidence. WINNING becomes a habit & small leads to big. Forget perfection. It ends with quitting. Instead, start with small sacrifices you can make today. It’s time to start winning.
