This Is How to Lose Weight
“More than 70% of adults in the U.S. are either overweight or obese.”
That stat stopped me cold the first time I heard it. Not because it’s shocking (though it is), but because I realized how normal it’s become to feel tired, sluggish, and uncomfortable in your own body. And here’s the thing—most of us want to feel good. We want energy, confidence, and to be around long enough to chase our grandkids or hike a mountain with friends. But we’re stuck. And we’re overwhelmed with options.
So let’s cut through the noise. This is how to lose weight—without the gimmicks, the fads, or the shame.
Start with the Basics: The Three Nutrition Principles
At our gym, when someone says “I’m doing everything and still not losing weight,” we go back to three things. Always. And they’re not fancy. Our nutrition coaching always goes back to the fundamentals.
1. Eat Real, Whole Foods
If it has one ingredient—like chicken, green beans, or potatoes—it’s probably a solid choice. I used to rely on protein bars and "healthy" snacks that were basically candy in disguise. When I swapped them out for eggs, oats, or even just a banana and some peanut butter, I felt fuller and ate way less junk later.
2. Limit Processed Foods & Added Sugar
You don’t have to be perfect. But those chips, cookies, and sugar-loaded lattes are designed to make you overeat. They hijack your hunger cues, are super palletable, and not filling. Here’s an example: I once logged one serving of chips. It was 160 calories. I ate four servings without blinking. That’s 640 calories of basically nothing. It filled my mouth but not my stomach.
3. Balance Your Plate
We use a simple visual method called the Plate Method
¼ lean protein (like grilled chicken or tofu)
¼ starchy veggie or whole grain (think sweet potato or rice)
½ non-starchy veggies (broccoli, greens, peppers, etc.)
That’s it. No macros. No scales. Just real food, in the right portions.
Why You're Really Not Losing Weight
This part stings, but it’s honest.
You’re probably eating too much. Or drinking too much. Or both.
I’ve done it. I’d eat super “clean” all week, then go out on the weekend and blow through 3,000+ calories in one night. A burger, fries, beer, and a late-night snack adds up fast. That’s enough to erase five days of consistency.
Weight loss doesn’t happen from being “pretty good.” It happens from being consistent enough.
The Power of Tracking—But Do It Right
You don’t need to log every bite forever. But if you’re stuck, track your food for a week. Every bite. Every sip.
You’ll probably be shocked at where those sneaky calories hide. A splash of cream here. A few bites of your kid’s mac and cheese there. It adds up.
One client realized she was eating 600 calories a day in almonds (yup regular old healthy almonds). Once she cut that in half, the scale started moving.
Use a Weekly Calorie Budget
Instead of obsessing over hitting a perfect number every day, think about your weekly intake.
Say your goal is 2,000 calories a day—that’s 14,000 for the week. If you’re super disciplined Monday to Friday (maybe 1,800/day), you’ve saved a few hundred for a more flexible Saturday dinner out.
No guilt. No shame. Just balance.
Don’t Starve Yourself
Starvation isn’t a strategy. It’s a trap.
If you cut calories too hard, you’ll end up ravenous by Thursday. Then you’ll eat everything in sight. I’ve seen it over and over—especially with people trying to go from 2,000 to 1,200 calories.
Start smaller. Drop 200 calories a day. That’s sustainable. That works.
Lift Weights. Please.
Muscle is your metabolism’s best friend.
When I started strength training, I wasn’t just getting stronger—I was finally seeing body fat go down without cutting food to nothing. That’s because muscle uses calories. Fat stores them.
If you want to look better, feel better, move better, and age like a rockstar, lift weights at least 2-3 times a week.
Move More Without “Working Out”
There’s this thing called NEAT—Non-Exercise Activity Thermogenesis. Fancy term. Simple idea.
It’s the calories you burn doing stuff like:
Walking the dog
Cleaning the house
Taking the stairs
Fidgeting while you’re on Zoom
I park at the back of the parking lot now. Not because I love walking in the rain—but because every extra step matters.
You can’t outwork a sedentary lifestyle with one hard workout. Move more all day long.
The Hardest Part: Staying Consistent
Anyone can eat healthy on Monday. Or hit the gym when motivation is high.
But can you still show up Friday night, when you're tired and your friends are ordering pizza? That’s the real test.
Most people don’t fail because they don’t know what to do. They fail because they don’t do it long enough.
Why Accountability Matters
This is where coaching, group classes, or just a good friend comes in.
It’s easier to stay on track when you’re not doing it alone. That’s why our members at the gym get better results than people working out at home with a YouTube video. There’s support. There’s community. There’s someone checking in when you miss a day.
You don’t need to go it alone. You’re more likely to stay consistent when someone else is counting on you to show up.
Final Thoughts
Losing weight isn’t flashy. It’s not sexy. It’s not fast.
It’s showing up when you don’t feel like it.
It’s eating real food more often than not.
It’s getting back on track when you mess up.
And it’s doing that over and over again.
If you're stuck, go back to the basics:
Eat whole foods
Limit sugar and processed stuff
Balance your meals
Stay in a moderate calorie deficit
Lift weights
Move daily
Be consistent
Find support, accountability, and community
It’s not easy. But it’s worth it.
Because you deserve to feel strong, confident, and healthy in your own body.
If this helped you, send it to a friend who’s ready to get back on track. Let’s build a world of happier, healthier people—one day at a time.
Cheers,
Coach Berek
PS. check out our free nutrition guide. it gives you the foundation of nutrition with meal examples, tips, and tricks.
