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How to Lose Weight Safely
Sustainable weight loss is 80% diet, 20% exercise, 0% supplements. The biology is straightforward — eat 300-500 calories below your maintenance level, lift weights to preserve muscle, sleep 7+ hours, repeat. Loss should be 1-2 lbs/week max; faster loss is mostly water and muscle, and rebounds.
Your Progress
0 of 7 steps completedStep-by-Step Instructions
1 Step 1: Calculate your maintenance calories
Step 1: Calculate your maintenance calories
Maintenance is what you eat to stay the same weight. Use a calculator (TDEE Calculator at iifym.com), then subtract 300-500 calories. That's your deficit target. Most people overestimate their maintenance — start with the calculator's number, adjust after 2 weeks based on the scale.
TDEE Calculator (iifym.com) — free
Estimates Total Daily Energy Expenditure from age, weight, height, activity. The starting point.
Subtract 300-500 calories for deficit
300 = slow & sustainable. 500 = ~1 lb/week loss. Don't go below 500 deficit — too aggressive, kills muscle and metabolism.
Adjust every 2 weeks based on scale
If you didn't lose: drop 100 more calories. If you lost too fast (>2 lbs/week): add 100. The calculator is a starting point, your body is the test.
2 Step 2: Track everything (just for 2-3 weeks)
Step 2: Track everything (just for 2-3 weeks)
Most people who 'eat clean and don't lose weight' are eating 500-1000 calories more than they think. Tracking for 2-3 weeks calibrates your eyeballs. After that you can stop tracking and just maintain the patterns.
MyFitnessPal (free)
Massive food database, barcode scanning. The standard. Track for 2-3 weeks then stop.
Cronometer (better data)
More accurate database than MyFitnessPal, also tracks micronutrients. Free + Pro at $50/year.
Digital food scale (essential)
Eyeball estimates are off by 30-50%. Weigh portions in grams for 2-3 weeks. ~$15.
3 Step 3: Eat 0.7-1g protein per pound of bodyweight
Step 3: Eat 0.7-1g protein per pound of bodyweight
Protein preserves muscle in a deficit (so you lose fat, not muscle) and keeps you full longer than carbs or fat. 150 lb person = 105-150g protein daily. Spread across 3-4 meals.
Whole food protein at every meal
Chicken, fish, eggs, Greek yogurt, lean beef, tofu, cottage cheese. Aim for 30-40g per meal.
Protein powder to hit targets
If you can't hit protein with whole food, supplement. Optimum Nutrition Gold Standard is the trusted default. ~$60 per 5 lb tub.
Greek yogurt for snacks
Plain nonfat: 17g protein per 6 oz, 100 calories. The single most efficient cheap protein source. ~$5 per quart.
4 Step 4: Lift weights 3 days per week
Step 4: Lift weights 3 days per week
Cardio burns calories but doesn't preserve muscle in a deficit. Weights do. Three full-body sessions per week (squat, deadlift, bench, row, overhead press) cover almost everything. Even 30 minutes per session is enough.
Strong Lifts 5x5 (beginner program)
Free PDF program. Three full-body workouts, five exercises each, five sets of five reps. The classic.
Adjustable dumbbells for home gym
Bowflex SelectTech 552 dumbbells (5-52.5 lb adjustable). Replaces 15 pairs. ~$450 for the pair.
Planet Fitness or Crunch ($10-25/month)
Cheap gyms. Plenty of equipment for a 5x5 program. The 'no excuses' option.
5 Step 5: Sleep 7+ hours per night
Step 5: Sleep 7+ hours per night
Sleep deprivation increases ghrelin (hunger) and cortisol (belly fat storage). Studies show dieters who sleep less than 6 hours lose 60% less fat for the same calorie deficit. Sleep is a fat loss tool.
Fixed sleep schedule (same bedtime daily)
Wake time matters more than weekend bedtime. Consistent within 30 minutes = better metabolic results than perfect sleep duration.
Dark, cool bedroom (65-68°F)
Cool temperature triggers deeper sleep. Blackout curtains or sleep mask. ~$25.
No screens 30 min before bed
Phone/TV light delays melatonin. Use night mode on phone or just put it away.
6 Step 6: Weigh yourself daily, average weekly
Step 6: Weigh yourself daily, average weekly
Daily weight bounces 2-4 lbs from water alone. Don't trust any single number. Weigh daily, take a 7-day average, only the trend matters. A smart scale automates this.
Renpho smart scale (with weekly average)
Bluetooth scale, syncs to app, shows weekly average automatically. ~$25.
Daily weigh-in, weekly average only
Step on every morning fasted. Write down or app-track. Look at the 7-day average — that's the real signal.
7 Step 7: Target 1-2 lbs per week (no faster)
Step 7: Target 1-2 lbs per week (no faster)
Faster loss is mostly water and muscle. Both come back. Sustainable fat loss is 1-2 lbs/week for the first 3 months, then slower as you approach your goal. Anyone selling 'faster than this' is selling something that rebounds.
Warning: Below 1500 calories for women / 1800 for men is too aggressive long-term. Crashes the metabolism, kills muscle. Better slow than rebound.
1-2 lbs per week first 3 months
After 3 months, drop to 0.5-1 lb/week as you approach goal weight. Last 5-10 lbs are always the slowest.
Take a 1-2 week break every 2-3 months
Eat at maintenance for 1-2 weeks every couple months. Restores metabolism and gives a mental break. Doesn't slow long-term progress.
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