The secret formula to effective weight loss

I’ve tried countless methods to lose body fat—from intense cardio to keto and vegetarian diets—but after much trial and error, I found a simple, effective approach that’s also flexible.

First, a bit of background: I was always skinny, struggling to gain weight throughout my teens and twenties. Then the pandemic hit, and with the convenience of junk food, I gained about 15 kg, reaching a peak weight of 78 kg at 5’6”. This was a significant change, considering my formerly slim frame.

By the time I decided to lose the excess weight, I already had six years of lifting experience. I thought I knew what to do, but my initial attempts were misguided. I started with intense cardio, thinking it would melt away the fat. However, my poor diet completely undermined my efforts. Despite doing 40-minute hill sprints daily, my weight remained unchanged because I was still eating high-calorie junk food after each session.

Realizing that diet was key, I shifted my focus. I explored various diets—keto, vegetarianism, and different eating strategies like one meal a day, meal prepping, and intermittent fasting. My conclusion? The specific diet doesn’t matter as much as finding a sustainable approach.

That’s where my “secret formula” comes in, consisting of three simple components: meal prepping, walking, and intermittent fasting.

Intermittent fasting is just about reducing your eating window. The goal is to push your first meal as far into the day as possible, ideally around 12 PM or 1 PM. This helps you consume fewer calories overall. When you do eat, start with a low-calorie, high-protein meal to keep you full and help you hit your protein goals early. This way, you have more flexibility with what you eat later in the day.

Meal prepping is crucial here. Find your favorite protein sources and vegetables, and cook your meals for the week over the weekend. By doing this, you’ll have nutritious, filling meals ready when hunger strikes, helping you stay on track without having to count every calorie.

The second part of the formula is simple: exercise and walk. You don’t need to follow a complicated workout plan—just push yourself in the gym and lift weights. For cardio, walking is highly effective. Aim for 10,000 steps a day, or as close as you can get.

This strategy might seem too simple, but that’s the beauty of it. The simpler the plan, the easier it is to stick with. The internet often complicates weight loss, but at the end of the day, it’s all about being in a calorie deficit and moving more. That’s all it takes.

For those who want to get to their fitness goals as efficient and fast as possible.

I offer coaching for those who are interested.

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