5 Lessons From A First Time Fat Loss Dieter

In 2022, I dropped 8kg in 8 weeks 📉

My whole life i've been lean...

Long story short, I actually started lifting weights 20 years ago because I was bullied for being skinny.

... so before 2022, i'd never even thought to diet down.

I wasn't happy with my condition and had always been curious about really knuckling down and getting shredded - so I booked a fitness shoot (I just wanted a spray tan really, but this was my excuse).

Having the knowledge and experience of guiding countless people through the process gave me an advantage, but it was by no means easy.

... However it was simple!

Here are the 5 most important takeaways for me, that lead to success in a relatively short period of time (6th would be to NOT go the darkest shade of tan):

1️⃣ Track Everything

If it goes in your gob, track it. Not only is it the quickest and most accurate method to monitor progress as you go, but it also keeps you accountable and makes you think twice before you say yes to the extra Yorkshire pudding.

2️⃣ Tell Everyone

If nobody knows, you have zero accountability, and you will do your very best to self sabotage and justify quitting - trust me.

At the very least, let those who you spend the most time with know, so you can get them onboard.

Without my wife helping me, it would have been much, much more difficult.

If they don't support you, or constantly try giving you ways out - thats a red flag 🚩

3️⃣ Expect To Be Hungry

You're consuming less than you're used to, but you will survive. Suck it up.

If you tell yourself you "need" certain things, you probably don't. But that leads me to the next point...

4️⃣ Don't Overhaul Your Diet

Obviously there are foods that are better and worse for you, and you know what they are. So some may have to go!

But the BEST advice I can give to start, is to continue doing what you're doing - but simply adjust the portion sizes on your plate.

Increase high protein sources, smaller carb portions, more veg/ salad to bulk out the meal and suppress appetite.

I was still eating DIY Sunday roasts, full breakfasts and burgers - they were just built different! 🍔

5️⃣ Monitor Activity

Yes, you most likely do need to move more - especially if you're sedentary most of the week. I talk about that a lot.

You most also take into account that once you're rolling with the deficit, you will have less energy to expend... so use it wisely when training.

Don't expect to be setting weight PB's every session, but rather ensure the sets that you do get in, count!

After all, once the weight comes off, the hard work will be revealed!

⭐️ The experience as a whole was eye opening, and I will definitely do it again.

Having gone through it myself, I know exactly how it feels and what is required to get the needle moving, ready for next time…

… When I won’t make the mistake of going full David Dickinson 🍊