You Must Exercise Daily

Exercising may seem like the most straightforward method for weight loss.

We often see fitness influencers or exceptionally fit individuals lifting weights and assume that consistent workouts are the key to reaching weight goals. However, this is not always true.

The simple truth is that “correlation does not imply causation.”

Research has shown that:

“when it comes to shedding pounds, diet wins 70 percent of the time.”

The primary reason is that it is typically easier to avoid extra food than to burn those same calories through exercise. For instance, consider that consuming a bottle of soda with 240 calories is far simpler than running for approximately 30 minutes to burn those calories.

Which option would you prefer?

Nevertheless, exercise has its own benefits, such as building muscle, strengthening bones, and enhancing functional daily activities. While it does contribute to calorie burning, focusing primarily on diet will yield better results for your weight loss journey.

You Must Eat Completely Clean Meals

The typical image of a healthy meal often includes brown rice, chicken breast, and broccoli—served plain.

While you might manage to eat such meals for a day or two, it’s unsustainable to rely solely on them for all your meals. The goal of dieting is not to force you into a strict 100% clean eating regimen.

Rather, it's about finding a balance between your favorite foods and their nutritional value.

Take Rebel Wilson, for example. She successfully lost nearly 80 lbs by focusing on two key elements:

• A high-protein diet
• Reduced calorie intake

She achieved this by lowering her carbohydrate intake and emphasizing protein-rich foods such as fish, meat, and chicken, while also preparing meals at home and staying hydrated.

Even her go-to meals included options like “tacos with ground beef and protein shakes with berries and almond milk.”

This illustrates the effectiveness of whole foods, as they can enhance meal flavors while keeping calorie counts lower, allowing for greater enjoyment.

Of course, indulging occasionally in a cocktail or some chips is perfectly acceptable.

The essential principle is to adhere to an 80/20 diet—wherein 20% of your food intake can be treats while 80% focuses on high-protein, low-calorie options.

You Need to Spend a Fortune

Financial considerations can often be a concern.

When it comes to weight loss and fitness, many believe that significant expenditures are necessary for:

• High-protein meals — Proteins are usually pricier than carbohydrates.
• Gym memberships — Exercise is often equated with gym access.

However, this misconception couldn’t be further from the truth.

While high-protein meals can be costly when dining out, preparing them at home can be quite economical, especially when purchasing in bulk.

For someone like me, who aims for around 0.7g of protein per pound of body weight, it’s vital to know your limits and choose foods that fit your budget.

As for gym memberships, my years of experience in various training styles—bodybuilding, powerlifting, and calisthenics—have shown me that I can effectively maintain fitness with bodyweight exercises alone. Especially as life becomes busier, time constraints become more prominent.

Bodyweight workouts can be just as effective, provided you execute the movements correctly.

The focus should be on the quality of your exercises rather than the quantity.

You Must Engage in Excessive Cardio

As previously mentioned, cardio is merely an additional component of the weight loss equation.

While I maintain a decent fitness level, I engage in cardio primarily to enhance my cardiovascular health, not solely for weight loss.

Pairing a nutritious diet with physical activity is beneficial for overall well-being. Simple actions, like walking more during the day, can be effective.

There has been a trend of aiming for 10,000 steps daily, which has led many to successfully lose weight.

Walking helps burn calories, and those who achieve this daily step count can burn an estimated 300-400 calories, though this is a rough estimate.

Even if you don’t reach 10,000 steps daily, the key is to incorporate more movement and gradually increase your activity level.

Some suggestions to boost your step count include:

• Walking instead of taking the bus to the train station
• Starting your day with a walk
• Walking after meals

These practices not only help you reach your step goals but also assist in burning additional calories.

Results Don’t Happen Within Three Weeks

There is no universal approach to anyone's weight loss journey.

While there are steps to guide you toward your goals, it’s crucial to recognize that you may not see immediate results from actions such as:

• Walking 10,000 steps daily
• Following a high-protein diet

These methods can be effective, but sometimes progress isn’t visible in just three weeks.

Your body might need time to adjust, or you may not be following your plan consistently. Often, the issue lies in the quantity of your efforts.

For instance, I assumed that simply eating “more meat” would lead to a high-protein diet to build muscle. However, not all meats have the same protein content. It was only when I began tracking my protein intake that I realized my consumption was lower than expected.

The same principle applies to calorie intake; you might think you’re consuming low-calorie meals, but liquid calories can quickly accumulate.

These guiding steps will work if you keep track, make minor adjustments, and maintain consistency over the long haul.

Final Thoughts

I cannot emphasize this enough.

Weight loss is not a short-term endeavor. It isn’t a phase you undertake for a few weeks and then abandon healthy habits. Instead, it’s a lifestyle cultivated over time. This is how individuals maintain fitness for extended periods.

The healthy habits that become ingrained in their routines no longer require conscious thought, allowing for continued progress.

I hope this article serves as motivation for your weight loss journey!

Cheers!

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