1. Start with a Food Journal (No Apps or Spreadsheets Needed)
All you need is a diary or notebook.
Here’s what to do:
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Write down everything you eat for the next 7 days.
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Be honest. No judgment—this is for your eyes only.
Why it works:
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You’ll naturally become more aware of your eating habits.
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Just writing it down helps you make better choices (yes, really).
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At the end of the week, you’ll likely have already lost weight just from being mindful.
Once the week is done, look for trends:
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Are you skipping meals?
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Is snacking your downfall?
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Is alcohol sneaking in more than you thought?
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Are portion sizes bigger at night?
Then, make one small change.
Example:
If you’re having three glasses of wine a week, cut back to two. That small shift alone can make a big difference over time.
2. Move More—But Keep It Simple
Forget trying to do the “perfect” workout. Optimal doesn’t matter if it’s not sustainable.
Here’s what to do instead:
Step 1:
Check your step count on your phone. Most smartphones track this automatically.
Step 2:
Aim to gradually increase your daily steps.
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If you’re averaging 4,000, try 6,000.
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If you’re at 6,000, aim for 8,000.
These small increases add up and help boost your calorie burn without requiring a gym.
3. Add Just 2-3 Workouts a Week (Whatever You Like)
You don’t need a fancy program or personal trainer to start. Just choose something you enjoy and commit to doing it 2–3 times per week.
It could be:
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Resistance training
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A Pilates class
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A spin session
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A brisk walk or jog
The goal:
Improve slightly each time—lift a little heavier, go a little longer, move with more confidence.
This approach follows the principle of progressive overload, which is the secret sauce to getting fitter, stronger, and burning more calories over time.
Final Thoughts: Keep It Simple, Be Consistent
You don’t need to overhaul your entire life overnight. Just start with one of these steps this week. Then add another next week. Bit by bit, you’ll build momentum—and real, sustainable fat loss.
And here's a bold promise:
If you do these three things and still don’t lose weight, I’ll train you for free until you do.