The Third Weigh-In: My Weight Loss Method Revealed

Written by Don P on . Posted in Challenge #3 (2015)

(Reading time: 2 - 3 minutes)
Less Carbs

Unlike my bank account, seeing the numbers on the scale get lower and lower as the month goes on is actually a good thing. I promised last week I would explain how I'm losing weight, so don't worry, I'll get to that summary at the end. Before I bore you with some uber-scientific crap, let's see how this week's results stack up against prior shamings.

Here we go:

  • Starting weight: 252.5 lbs
  • Last week: 247.5 lbs.
  • This week: 246.0 lbs.
  • Total loss for the month: 6.5 lbs.

246 Pounds

There you have it. Sure, maybe I'm starting to plateau and not lose as much weight on a consistent weekly basis. Or maybe the fact I've eaten two slices of birthday cake (separate occasions — I swear!) and then half a pizza last night sabotaged my numbers this week. Either way, here's what I've been doing (overall) that has slimmed my waistline down a few points.

My Weight Loss Method Revealed

I wasn't bullshitting you in the previous post when I explained the very simplistic method for losing weight. You were too busy eating to read the last post? I'll recap:

Calories Burned > Calories Consumed = Weight Loss.

For me (and almost everyone), that's all this will take. But the sad reality is that most people (some statistics estimate 95%) will gain most to all of those burned lipids back. The legendary 5% of people who have lost weight and actually keep it off for the long-term don't go on 30-day crash diets like mine — because I know as well as you do beer and chicken wings will be calling my name before the Super Bowl kicks off next week. Those people make "lifestyle changes". Here's how I've accomplished 6.5 pounds of weight loss so far over these past few weeks.

  • Cut out the shit: A simple audit of what you're eating probably goes against everything science has to say about nutrition. Just because you can digest it, doesn't mean you SHOULD digest it. Get rid of snacks and stick to basic foods: eggs, fruit, vegetables, and mostly importantly MEAT.
  • Don't drink your calories: Chug down plenty of water and give up soda. I rarely drink soda anyway, but found that eliminating the small amount I do drink cuts out hundreds of calories.
  • Get more exercise: This is a no-brainer, but exercise doesn't have to completely be cardio or weightlifting. You can do plenty of simple things to burn more calories. I started parking further from my office building and proceeded to lug myself up three flights of stairs.
  • Track your intake: Spreadsheets are a relic; everything now is about apps. "There's an app for that," wasn't just a shitty and utterly annoying advertising campaign from Apple. There is literally an app for anything you can think of: calendars, social media, video chat, virtual shower steam, and even weight loss management. I highly, highly, highly recommend MyFitnessPal.

That's it! You create a caloric deficit by eating less and moving more, and you lose fat. It's that simple. Think I'm fucking with your head? Then take Mark Haub for example. A professor of nutrition at Kansas State University who lost 27 pounds eating Twinkies, Oreos and Doritos.

Again, he limited himself to 1,800 calories a day versus the 2,600 calories per day he was eating before this diet. Even though it was shitty, sugary food, the weight still came off; proving that portion control has a HUGE impact on your weight loss goals.

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