Chapter 1: The Basics of Weight Loss

Weight loss has consistently ranked high on many people's new year resolutions, frequently discussed during medical appointments, and remains a challenge for many.

Having spent years on the medical side of these discussions, I've learned that we often complicate the process unnecessarily. With so many differing opinions, methods, and trendy diets available, it's no wonder many individuals feel lost when trying to begin their weight loss journey.

In this article, I will present a straightforward weight loss strategy. By focusing on three key areas of your life and committing to these actions, you're likely to achieve the desired results. Let's dive right in.

1. What Should You Eat?

Avoid fad diets and gimmicks. Agreed? However, you'll need to do a little research. Start by downloading the MyFitnessPal app.

Open your browser and look for foods rich in complex carbohydrates (note that they differ from simple carbs). Compile a comprehensive list and select 1-3 options for each of your three daily meals. Write these down; it's crucial to choose options you enjoy to prevent feelings of deprivation. Bonus points if you select high-fiber options!

Next, search for sources of lean protein. Again, choose your favorites and jot them down in a separate section. Don't forget to include some plant-based proteins, as they are valuable too.

Now, look for healthy fat sources. As before, pick options that you enjoy. Keep in mind that we often overlook certain fats in our diet, such as milk in coffee, butter on sandwiches, or oil used in cooking—these are what I call "forgotten fats." Ensure that these are healthy fats.

So far, so good, right? Now you have a list of foods to choose from for each meal. Select one item from each category (ideally organized into columns for convenience) to include in your meals. This gives you plenty of combinations to enjoy and a handy shopping list!

Log into the MyFitnessPal app and input your details, weight, and weight loss goal. Pro tip: set your weight loss target to the slowest pace allowed by the app to cover your worst-case scenario and create a sustainable long-term plan. Select a low activity level if possible.

Using the app, log some of your selected meals. It will provide useful analytics and graphs. Ensure your daily caloric intake remains below your daily expenditure. And there you have it: a no-dietitian-required eating plan.

2. Should You Exercise?

Absolutely. If you don't, your mobility may decline over time, and you might end up feeling less fit.

However, I recognize that not everyone enjoys exercising. Therefore, let’s simplify the process as much as possible.

This program doesn't require a gym membership or special equipment, and it won't take much of your time. You can do it in your everyday clothes and even without shoes!

Here’s the plan. You will perform just three exercises. Complete as many of each exercise as you can before moving on to the next. Look up the exercises online if you need guidance on how to perform them correctly.

Exercise 1: Push-ups. Do as many as you can. If full push-ups are too challenging, try them from your knees. If that's still too hard, do them with your hands on a counter or even against a wall. Move directly to the next exercise when you're done.

Exercise 2: Squats. Again, do as many as you can without stopping (for a maximum of 1 minute). If squats are difficult, look for beginner alternatives. Then transition to the next exercise.

Exercise 3: Plank. Hold the position for as long as possible.

Take a quick sip of water and shake out your muscles before repeating the entire sequence. Do as many rounds as you wish, depending on your time and energy. This is a simple, beginner-friendly routine that allows for gradual improvement over time and minimizes the risk of injury. This is your straightforward, no-trainer-needed exercise plan.

3. Establish Three New Habits and Stick to Them

Habit 1: Manage portion sizes. Carbohydrates should be roughly the size of your fist, proteins about the size of your palm, and fats should match the size of your thumb.

Habit 2: Eat three meals a day at consistent times. Try to keep these meals close together to create a 12-hour overnight fast, which helps prevent excessive hunger and overeating. Limit your meals to three per day and drink water in place of snacks.

Habit 3: Opt for high-fiber foods whenever possible. Fiber plays a crucial role in a healthy diet. Trust me on this. Excellent natural sources of fiber include fruits and vegetables, which should be your go-to carbohydrates.

For additional tips on weight loss and managing carbohydrates in your diet, feel free to check out this article. Stick to this plan consistently for a while, and I’d love to hear about your progress!

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Chapter 2: Stupidly Simple Weight Loss Strategies

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Chapter 3: Realistic Eating Habits

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