The 8 “Secrets” of Weight-Loss

Okay, there are no true secrets. Every thing we mention has been said here, and elsewhere, and everywhere for the last 40 years. So, why say it?

Because there is a lot of mis-information out there clouding the air, claiming to have the absolute answer for weight-loss and the real truth is… those aren’t true either. There are 8 absolute facts, and that is what we’re going to talk about today.

See, the thing is… as humans, and as animals, for most of history we didn’t ever have to think about weight. That’s because our lifestyles were hard working, our food was directly from the earth, and we didn’t have the money or the time to indulge, or obsess.

But as our lifestyles have become more “evolved” and farther and farther away from our ancestors, and our food has evolved farther and farther from the earth… our relationship with food haas become… well, unnatural.

We’ve forgotten how to feed ourselves, and we’re freaking out about it.

So with that in mind, we’re gonna keep it simple, easy, and refreshing.

Here’s how you actually lose weight.

Stay in a calorie deficit.

We are beautifully perfect machines. Not a magical witch’s brew. Energy in, energy out. You have to eat less than you expend in a day. That’s it. If you’re a high-carb raw vegan, or you eat 100% carnivore, whether you’re Scandinavian or Mediterranean, Whole30, or Intermittent Fasting… what do they all have in common? You’re eating less than you burn. Or, you should be. If you’re not… maybe it’s not working.

Now when we say less than you burn, remember that doesn’t only include what you burn at the gym. Everyone burns calories just by being alive, even the most in-active people.

Figure out YOUR calories.

So how do you calculate how much you naturally burn and how much to eat a day?

The quickest, easiest way is to take your goal weight (assuming it’s a healthy weight appropriate for your height and build) and multiply it by 12. Remember, muscle weighs more than fat, so if you plan on becoming fit and strong while you lose weight, your goal may be 10-20 pounds heavier than you think. So, if your goal is 160 pounds, you should be eating approximately 1,980 calories a day.

This is not a miracle formula, it’s just a place to start. There are a lot of websites, apps, and nutritionists ready to give you the perfect answer. Use them as a resource, but always listen to your own body. Remember the relationship between your body and mind should be a good one, so eat intuitively and never punish yourself.

80 – 20 Rule

In every diet, lifestyle, and life…. we need to make room for balance. Life happens, and sometimes you have to enjoy life and let things go. That’s why the 80-20 rule is so important. Make sure you’re hitting your calorie goal and not exceeding it 80% of the time. As long as you do that, even with cheat days, holidays, or vacations, you’ll still lose weight.

Don’t weigh yourself every morning

No, no, no, no. Don’t do it. The difference from one morning to the next is both insignificant and can be a huge number. What? Yes, it’s true. Water weight, bloating, food, digestion, all of these factors can alter a scale’s reading from 1-3 pounds! Checking your weight every morning can quickly become an unhealthy obsession, and is sure to lead you way off course. Real change happens weeks and months at a time. So settle in to your routine and trust the process. Pick a day and time of day once a week, (or month if you have a history of eating disorders/obsessions) and check in then and only then. Remember, a healthy body is useless without a healthy mind and attitude.

Keep it consistent.

Consistency is everything.

Pick a plan you CAN stick to 80% of the time. If you hate it, you’ll never stick to it. You have to love your life! If you’re worried about getting bored of the same food everyday… ahem. *clears throat* Hi. We’re Macro-Plate. We give you hundreds of different meals all tailored to your goals… just sayin’.

Look, you won’t lose weight everyday. Hence, the tip above… Some days your weight might even go up even when you’re eating under your maintenance. Especially if you’re adding weight lifting and strength training to your routine. It’s fine! Just keep going.

Get enough sleep and water.

Water is the elixir of life. Every single cell in our bodies need it to function. So, why make your body struggle? While we sleep our bodies go to WORK. This is the most important time for your mind and body to work on healing your tissues, organs, and muscles. Don’t deprive it. Try to go to the bed at the same time everyday and wake up at the same time, and carry around a water bottle all the time. Just do it. You’ll feel better.

Lose weight in your MIND first.

A lot of people struggle with emotional eating, which is honestly a super limited and dismissive term for a much bigger issue. Food addiction is a thing. People who are suffering from anxiety or depression, pain or trauma, use the “feel good” serotonin released when eating certain foods, to fill a void in the mind. As food is a legal, accessible stimulant which doesn’t result in “intoxication”. So, we’re seeing more and more people around the world using this “less risky” (compared hard drugs and alcohol) coping mechanism. Problem is, these people aren’t struggling with weight, their struggling with trauma. And there’s no “diet” that can fix that.

If this sounds like a problem you have, write about it, talk to friends, or see a professional. Solving the mental reasons you use food to cope with issues, is the only real way for you to live a healthy life. Even if you do manage to lose weight without solving your issues, you’re setting yourself up for other addictions, obsessions, and unhealthy habits, or eventually gaining the weight back. So tackle what’s going on upstairs first, or while you’re working on the body.

Be Kind to Yourself

This goes hand in hand with the one above. But all of us, even those with no trauma or anxiety, are guilty of negative self-talk. We live in a culture that can be pretty brutal, and with social media we’re in a constant state of looking at other people’s lives, success, and bodies. Remember “compare = despair“. You have one life and one body so you might as well be good to yourself. No matter where you’re starting from, it’s going to be 10x harder if you’re your own enemy.

Start with the body you’re in! Take care of it, take pride in it, and wear it well. You’ll be surprised how far confidence will take you down your health and fitness journey.

That’s it!

Good luck everyone, and remember Macro-Plate is always here to help.