FAT LOSS: THE FIRE THAT FORGES YOU.
"To eat is a necessity, but to eat intelligently is an art."
— La Rochefoucauld
Fat loss isn’t magic. There is no hack, nor any shortcut. It’s suffering — the right kind of suffering! The kind that forges, not breaks. You will be hungry. You will be tempted. Your body will beg for comfort, for excess, for “just one more” indulgence. The process of stripping your body down to its strongest, leanest form requires one thing above all: discipline. No shortcuts, no gimmicks — only the will to endure hunger, and master the art of controlling desire.
Fat loss is simple, but it isn’t easy. The truth is, it never will be.
But you are not here to suffer for suffering’s sake. You are here to suffer for a purpose. To carve away excess and sharpen yourself into a person worthy of your own respect. To abandon the weak mindset that has kept you shackled to comfort, indulgence, and excuses; and guide you towards the person you are meant to be. That you want to be!
This guide won’t coddle you. It won’t tell you that “all bodies are beautiful” or that you can “just eat intuitively” when your intuition has led you here in the first place. What it will do is lay out the truth — the framework for fueling your body with intention, not indulgence.
✅ The reality of calories — why energy balance rules all.
✅ Macros — how protein, carbs, and fats actually work for you.
✅ Hunger — how to endure it without letting it control you.
✅ The mentality shift — viewing food as fuel, not comfort.
✅ The only real “trick” to fat loss: sustained effort over time.
This isn’t just about looking better. It’s about earning the body that reflects your discipline. You don’t “go on a diet” — you become the kind of person who eats with purpose. The only catch: your body does not want to change — and it will resist! Your mind will make excuses, your stomach will beg for comfort, and the world will offer you an easy way out. But the person who stays the course, who fights through the fire and pain, will stand above the rest.
You are the sculptor, and your flesh, it is the stone.
THE SIX PILLARS OF FAT LOSS.
Most people fail before they even begin — not because they lack the ability, but because they refuse to face the truth. Fat loss is not a mystery, nor is it a battle of motivation; it is a war of discipline, fought daily against comfort, excuses, and the old self that clings to failure. These Six Pillars are not tips or hacks — they are the foundation upon which lasting change is built.
PILLAR 1 — STAND IN THE MIRROR, STEP ON THE SCALE.
If you refuse to face reality, you refuse to change. And reality starts with cold, hard numbers. Step in front of the mirror. Step on the scale. No more guessing, no more “I think I’m around this weight” or “I swear I barely eat” — just truth. Because without truth, there is no progress.
Too many people live in delusion. The 250lb man at 5’ 9” who thinks he’s just 15lbs away from abs? A lie. The 5’ 6” woman at 180lbs swearing she eats only 1000 calories a day and still isn’t losing weight? Another lie. The body does not defy physics, no matter how much you want it to. Your metabolism is not broken, and "starvation mode" is an excuse. If you are not losing fat, you are eating too much. Simple as that.
But here’s the good news: Anyone can lose fat. Anyone. The process may be harder for some than others, but no one is exempt from the laws of biology. No one is doomed to stay overweight unless they choose to stay overweight.
So start with a realistic goal. If you’ve been sitting at 30% body fat for a decade, don’t expect to be shredded in three months. Aim for 20%. Can you go further? Of course. But first, you need to build discipline, not desperation. Health comes before aesthetics.
For men, a healthy body fat range is 10-20%. For women, 20-34% (since women naturally store more fat). Chasing single-digit body fat is not just unrealistic for most — it’s a slow, miserable way to destroy your health. Stop thinking like a crash dieter, and start thinking like someone who wants to build a body that lasts.
The first step to fixing anything is admitting it’s broken! So step on the scale, face the truth, and decide: Will you do what it takes, or will you keep lying to yourself?
PILLAR 2 — SWEAR AN OATH, QUELL THE NON-BELIEVERS.
Say it out loud. To someone. To anyone who will listen. Your mind will try to bargain, try to soften the blow, try to keep this goal quiet so that when you fail — and if you hesitate, you will fail — you can pretend it never mattered. But there is power in a spoken oath. The moment you say it, it becomes real. And now, you are accountable.
This person doesn’t need to be on the same journey. They don’t need to count macros or train with you. What they do need is to be someone who knows your struggles, someone who will not let you slink back into old habits, someone who will call you out when you start making excuses. Because the truth is, most people won’t understand what you’re doing. And worse, they won’t want you to succeed.
Drown out the noise!
They will mock your discipline. They will roll their eyes at your sacrifice. They will call you “obsessed” because they are afraid to call themselves lazy. Do not expect the weak to applaud your strength. It reminds them of their own failure. So when they say, “Come on, just one bite,” or “Live a little,” understand what they’re really saying is, “Stay the same so I don’t have to confront my own shortcomings.”
Ignore it!
You do not need their permission. You do not need their understanding. You need results. And if you decide to stray from the path, let it be your choice — not because some coward who gave up on themselves convinced you to join them.
Say it out loud. Commit. And never waste another breath justifying your discipline to those who refuse to have any.
PILLAR 3 — KILL WHO YOU WERE.
If you want to become someone new, you must be willing to destroy who you were. No half-measures, no hedging your bets. Burn the bridge behind you and accept that the person you’ve been — the one who made excuses, who avoided discomfort, who settled for less — is unfit to carry you forward. That version of you must die!
This journey is not a hobby. It is not a phase. It is a commitment. And commitment demands sacrifice. Comfort, indulgence, and the excuses that have kept you stagnant must be given up, and in return? You will gain mastery over yourself. But here’s where most fail: they refuse to let go of the mindset that made them weak in the first place.
They want balance when they haven’t earned it. They want progress while keeping the habits that prevent it. They scroll through posts telling them “discipline is toxic” and “restriction is unhealthy,” because it makes them feel better about their lack of control. But restriction is not suffering — restriction is power. And power over yourself is the only real freedom there is.
That does not mean you cannot enjoy the process. There is joy in suffering, in pushing beyond limits, in seeing what you’re truly capable of. The pain today becomes the victory tomorrow. Find time to smile at the absurdity of it all — how much a person must endure just to become who they were meant to be. It’s almost comical, isn’t it?
But let me make this clear: you do not build something great by making space for mediocrity.
Those who think they can look and feel drastically different without curtailing their current lifestyle are already preparing for failure. You cannot keep your weaknesses within arm’s reach and expect them not to pull you down. If you know something will ruin you, why keep it close? If you know the fire will burn you, why keep playing with the flame?
Look at your life and remove the rot. The number of people who claim they want to change while stocking their pantry with failure astounds me. Chips, cookies, junk — these are not just food. They are symbols of hesitation, of a mind still chained to old ways. You don’t rise by walking the same path that made you fall.
If you truly want success, make it inevitable. Strip away every weak excuse, every obstacle you allow to exist. Leave yourself no choice but to move forward. When the person you were is gone, the one you are meant to be can finally step in.
PILLAR 4 — BUILD A LIFESTYLE, NOT A PRISON.
The biggest mistake people make in fat loss? Trying to become someone they’re not. They force themselves into diets they hate, routines they’ll never sustain, and rules they were never meant to follow. Then, when they inevitably break, they claim fat loss is impossible. But the truth is, they never had a plan — they had a prison.
If you’re constantly on the move, don’t pretend you’ll suddenly become a master meal-prepper. If you hate certain foods, sheer willpower won’t make them taste better. If your diet and training feel like punishment, you’re doing it wrong. Fat loss isn’t about blindly following a blueprint — it’s about mastering the principles and wielding them to fit your life.
Here’s what most people don’t want to hear: fat loss is always a choice. You will not have perfect circumstances. You will not have the perfect environment. But you will always have control over your decisions.
Traveling? Bring protein powder, scope out your options, and control your portions. Visiting family? Eat what’s available, not like a fool. Prioritize protein, limit excess. Eating out? Skip the mental gymnastics. Eat like an adult, not a child.
Do not throw your hands up and say, “I had no choice.” You always have a choice. The one who succeeds is the one who adapts, who plans ahead, who refuses to be derailed by inconvenience.
Your discipline should not be a cage — it should be a weapon. Build a system that works for you, not against you. A system that fits your life while stripping away every excuse. Because when you stop making excuses, you’ll realize something:
The only thing ever stopping you was you.
PILLAR 5 — UNDERSTAND THE RULES OF FAT LOSS.
Fat loss is not magic. It is not a mystery. It is not dictated by how you feel or what diet trend is currently making the rounds online. It is science, and science follows rules — rules that do not care about your excuses. Break them, and you will fail. Obey them, and fat loss becomes inevitable.
Let’s strip this down to what matters: your body runs on energy, measured in calories. Every single day, you burn a certain amount of energy just by existing — breathing, thinking, moving, training. This is called your “Daily Caloric Expenditure.” The food and drink you consume contain calories, which serve as fuel for this process. If you take in more than you burn, your body stores the excess as fat. If you take in less, your body is forced to pull from its own energy reserves — meaning, it has no choice but to burn stored fat to make up the difference.
The breakdown of fat cells is called lipolysis, but you don’t need to know the chemistry — you just need to know the law: 1) If you eat fewer calories than you burn, you will lose fat. 2) If you eat more than you burn, you will gain fat. 3) If you eat the exact same amount you burn, you will maintain your weight — and can still build muscle.
This law does not change, no matter how much people want to believe otherwise.
MACRONUTRIENTS.
All food that contains carbon atoms provides energy, measured in calories. There are four macronutrients — four sources of energy you consume daily:
🔥 CARBOHYDRATES — 4 calories per gram
🔥 PROTEIN — 4 calories per gram
🔥 FAT — 9 calories per gram
🔥 ALCOHOL — 7 calories per gram (and entirely useless)
Let’s make something very clear: alcohol plays no beneficial role in fat loss or muscle building. This does not mean you can never drink and still lose weight, but let’s not pretend it’s helping you. Alcohol is calorically dense, nutritionally empty, and serves no functional purpose in the body. If you’re serious about fat loss, it is the first thing you should cut.
FAT LOSS & MUSCLE RETENTION.
When you eat fewer calories than your body needs, it has to pull energy from somewhere — and that "somewhere" is your own tissue. Ideally, you want that to be fat, not muscle. But if your body doesn’t sense a reason to hold onto muscle, it will break it down along with fat. This is why some people lose weight but end up looking smaller, not leaner — because they lost muscle along with fat.
To prevent this, three things are non-negotiable:
✔️ RESISTANCE TRAINING — If your body thinks your muscle is needed (because you are lifting weights), it will prioritize burning fat instead.
✔️ ADEQUATE PROTEIN INTAKE — Protein is the building block of muscle. If you don’t eat enough, your body has no choice but to break down muscle tissue.
✔️ PROPER REST & SLEEP — Muscle repair and fat metabolism are at their peak when you sleep. Sacrifice sleep, and you sabotage your results.
You’ll notice cardio isn’t on this list. That’s because while cardio can help with fat loss, it is not required to lose fat. Your body burns fat through caloric deficit — period. Cardio is simply a tool to burn more calories, but it is not the foundation of fat loss. It is not easy, but it is simple.
✅ Eat fewer calories than you burn.
✅ Lift weights so your body holds onto muscle.
✅ Eat enough protein to sustain growth and recovery.
✅ Get enough sleep so your body can function at its best.
Ignore the noise. Ignore the trends. Fat loss is not about finding the perfect diet — it’s about following the unbreakable laws of energy balance and adaptation.
PILLAR 6 — LISTEN TO THE BODY, REFLECT.
Suffering is necessary. But suffering without reason is destruction. There is a difference between pushing through discomfort and driving yourself into the ground. Your body will tell you when something is wrong. Your job is to listen.
Here’s what actually matters: Sleep, performance, and libido. If your nights turn into 2 a.m. staring contests with the ceiling, your diet is off. If your lifts start moving backward, your body is waving the white flag. If your sex drive vanishes, your hormones are in freefall. These are not signs of discipline — they are signals that something needs to change. Starving yourself into oblivion is not strength. Strength is knowing how to push without breaking.
And beyond the body, watch your mind. Are you terrified of eating something that isn’t weighed to the gram? Do you avoid life — family, friends, experiences — because they don’t fit neatly into your meal plan? Have you started looking down on those who live differently than you? These are warning signs. Obsession is a slow rot, one that eats away at everything good in this journey. If you see it in yourself, get help. Find support. You do not have to struggle in silence.
You are here to master yourself, not to destroy yourself. Train hard, eat with purpose, and keep your mind sharp. But never lose sight of the reason you started — to build, not to break.
THE JOURNEY BEGINS.
Before we move forward, let’s set one thing straight: Calories dictate weight loss or gain. This is an unbreakable law of biology. But this truth has been so wildly abused that many have lost sight of what actually matters. Some obsess over calories and neglect nutrition, starving themselves into failure or sabotaging their muscle growth in the process. Others swing the opposite way, claiming that as long as you “eat healthy,” tracking doesn’t matter. Both mindsets are flawed.
For most, the key to fat loss isn’t just about numbers — it’s about hunger. Hunger is what breaks people. It’s what makes diets fail, what fuels binge-eating cycles, what turns discipline into suffering without end. The food you choose matters. Some foods will keep you full, fueled, and focused — others will drain you, leave you starving, and make your journey harder than it needs to be. To rank them from most beneficial to most problematic...
VEGETABLES — High volume, low calorie, packed with fiber. These will be the shield that guards against hunger. Eat them in abundance.
PROTEIN (Meat, Fish, Eggs, Dairy) — The foundation of muscle retention and satiety. A diet without adequate protein is a diet destined to fail.
FRUIT — Natural sugars with fiber and nutrients. Unlike processed sugar, fruit is filling and serves a purpose.
WHOLE CARBOHYDRATES (Grains, Potatoes, Rice, Legumes) — Energy sources. Beneficial for performance, but should be portioned according to activity level.
FATS (Oils, Butter, Nuts, Cheese) — Essential but calorically dense. Small amounts go a long way— use them wisely.
PROCESSED JUNK — Engineered for overconsumption, high in empty calories, and nutritionally void. These aren’t “off-limits,” but they are weapons — wield them carefully, or they will turn on you.
This ranking isn’t about restriction, it’s about prioritization. If your diet is built on protein, vegetables, and whole foods, hunger will be manageable. If it’s built on processed junk and liquid calories, you will struggle endlessly.
Some people can ignore these principles and still get lean. You are not them. If you’re reading this, it’s because you’re seeking guidance. So take this seriously, structure your diet for success, and stop making fat loss harder than it has to be.
1) VEGETABLES — THE SHIELD AGAINST HUNGER.
No one in the history of Mankind has ever become fat because they were overeating spinach and broccoli. I don’t care which self-proclaimed diet prophet told you otherwise. The man blaming vegetables for his weight gain is the man refusing to take responsibility for his real problem.
And his real problem is not...
Vegetables — real vegetables, not deep-fried abominations! — will always be your greatest weapon against hunger. When I say vegetables, I mean leafy greens, zucchini, asparagus, broccoli, celery, peppers — not the potatoes you drown in butter and call “healthy.” These foods are high in volume, low in calories, packed with fiber, and take up space in your stomach. In other words? They fill you up without filling you out — the way it should be.
So if you’re struggling with weight, start here: Eat more vegetables. Raw, roasted, steamed, blended into soups, tossed into stir-fries — however you need to do it, make it happen. There is no excuse. And if you tell me, “But I don’t like vegetables,” congratulations, you have the palate of a child! That is not an identity, that is a weakness — one that must be trained like any other.
Taste is not fixed. It is learned. If you have spent years wrecking your palate with processed junk, of course real food will taste bland at first. But that does not mean you stay weak. You train yourself. You keep eating them until your body remembers what real food is supposed to taste like.
You can make this easy, or you can make this hard. The weak will fight reality, look for a loophole, convince themselves this doesn’t apply to them. But the truth stands: If you refuse to eat vegetables, you are choosing to make fat loss harder... and that choice is yours alone to bear.
2) PROTEIN — THE FOUNDATION OF STRENGTH.
Again, the weak will argue, but the truth is simple, no one is fat because they eat too much high-quality meat. The problem isn’t the steak — it’s what you drown it in. The problem isn’t the eggs — it’s the heap of cheese and oil they’re cooked in. Meat, in its purest form, is not your enemy. It is the foundation of strength, muscle retention, and satiety.
Protein is the most metabolically expensive macronutrient — it takes the most energy to digest and keeps you full the longest. If you’re serious about fat loss, meat should not be an afterthought. It should be a priority. Steak, chicken, fish, eggs — these should make up the backbone of your meals. The leaner the cut, the easier it is to manage calories without sacrificing protein intake. And if you find yourself overeating? Try leaner cuts. A ribeye will run up your calorie total much faster than sirloin.
That said, not all animal-based products are equal. Eggs and seafood? Strong choices. Lean cuts of beef, chicken, turkey? Essential. Fatty cuts? Use strategically. Cheese and dairy? Tread carefully.
Dairy is where people lose control. Not because it’s inherently bad, but because people don’t know when to stop. No one sits down and binge-eats chicken breast, but how many people have inhaled half a block of cheese without realizing it? That’s the danger! It’s calorie-dense, easy to overconsume, and highly palatable. If you struggle with moderation, choose wisely. Use dairy as an accessory of a meal, not a staple.
But protein! Protein is the cornerstone of fat loss and muscle retention. It is what keeps you full, preserves your muscle, and gives your body the raw materials to rebuild. If you neglect it, you will suffer. If you prioritize it, you will thrive.
3) FRUIT — NATURE’S DESSERT.
Fruit is a gift — but a gift that must be understood. It is better than vegetables in many ways, yet more problematic in others. It is nutrient-dense, packed with fiber, vitamins, and antioxidants, yet it does not build muscle and, unlike meat or vegetables, it is not a hunger shield. It is nature’s dessert — designed to be palatable, sweet, and easy to overconsume.
This is why fruit, while beneficial, does not sit at the top of this hierarchy.
To be clear, fruit is not unhealthy. The modern world has corrupted its perception. Some lunatics claim fruit is just “sugar” and lump it in with processed junk, while others pretend that because it is “natural,” it can be eaten in infinite amounts without consequence. Both are wrong!
The truth? Fruit exists to be eaten in moderation. It is meant to complement your diet, not define it. No man has built a powerful body off fruit alone, yet many have derailed their fat loss by pretending it doesn’t count. Unlike vegetables, which can be eaten copiously, fruit is another tool — useful, but must be wielded wisely. Abuse it, and like all things it will work against you.
4) WHOLE CARBOHYDRATES — THE SLIPPERY SLOPE.
Now we step into dangerous territory. We’ve left behind the foods that fill you up and fuel you efficiently — now we arrive at the ones that are easy to abuse. Carbohydrates...
I do not care what diet culture tells you. Carbs are not a cheat code, they are not a free-for-all, and they are not exempt from the laws of calorie balance.
Though, not all are the enemy. Technically. Rice, oats, potatoes, whole grains — these are not evil. They are not “bad” foods. But they are foods that can be eaten mindlessly, inhaled in absurd quantities, and abused without a second thought.
No one has ever accidentally overeaten a bowl of spinach. No one has sat down and lost control while chewing on celery. But a massive plate of pasta? A never-ending bowl of rice? A pile of warm bread straight from the oven? Now we have a problem!
These foods lack the built-in restraints that vegetables and meats provide. They are calorically dense, less hydrating, less fibrous, and easier to consume in bulk. This is why most people find their downfall here — not in their protein, not in their vegetables, but in the massive amounts of rice, flour, noodles, and grains that slide down their throats without effort.
5) FATS — THE SILENT SABOTEUR.
This is where things start getting out of control...
Look, fat is essential — your body needs it for hormone production, brain function, and cell integrity. Great! All those things are great! But fat is also the easiest way to accidentally turn a reasonable meal into a calorie bomb.
Here’s that reminder again: Most people — of average Western society — don’t get fat because they eat too much protein! They don’t even get fat because they eat too many potatoes! They get fat because they drown everything they eat in oil, butter, and sauces! Agh!
The amount of people who dramatically change their wellbeing because of such a simple, simple change to their eating habits! And why do they do it in the first place? “Because it tastes good!” You see now how damaging this mindset becomes? The worst of it is that with a little knowledge of herbs and spices, you can mimic almost every taste in the kitchen — both cheaper and healthier!
Think about the foods you can’t stop eating. Donuts! Chips! Ice cream! Peanut butter straight from the jar! What do they all have in common? They’re loaded with fat. Fat makes food smoother, richer, more palatable. And more addictive! People will fight me on this, but it doesn’t change the reality: fat makes food easy to over consume — and that is the real danger.
Even when people try to "eat healthy," they sabotage themselves. They cook their food in tablespoons of oil without thinking. They drench their salads in high-fat dressings and wonder why they’re not losing weight. They tell themselves peanut butter is “just protein” while eating 400 calories of it in a few spoonfuls. It adds up fast, and they don’t even realize it.
6) PROCESSED & JUNK FOODS — MODERN POISON.
This is it... the pinnacle of human failure. The apex of everything wrong with modern eating. Junk food. And yes, it is junk. Does that mean you’re a bad person for eating it? No. Does it mean you are unhealthy because you eat it? Statistically, yes. So let’s stop pretending it isn’t exactly what it is.
The reality is junk food is engineered for overconsumption. It is not real food — it is food-like material, chemically designed to bypass your body’s natural satiety signals. You were never supposed to be able to inhale 1,000 calories in a few handfuls of chips, yet here we are. Your ancestors chewed on whole foods, high in fiber and nutrients, while you shovel in hyper-processed, calorie-dense, nutrient-void garbage that your body barely has to break down. It’s predigested slop, and you wonder why you can’t stop eating it.
Junk food overlaps heavily with oils and refined sugars, and that is no accident. A donut? Deep-fried sugar and fat. Candy? Pure, refined carbohydrates with zero fiber to slow digestion. Chips? Starch soaked in industrial oil, dusted with chemically engineered flavoring designed to keep your hand reaching back into the bag. Soda? Liquid sugar your body processes so quickly it doesn’t even register.
If you have to ask whether something is junk, it probably is. Can you eat some junk and still lose fat? Technically, yes. Will a diet high in junk food lead to failure? Definitely, yes!
Some people will find that small amounts of junk keep them sane. If that works for you, then it’s fine. What’s not fine is pretending these foods can be the foundation of your diet without consequences. Diets high in junk lead to the worst health and weight outcomes, every single time! This is not up for debate — it’s been studied repeatedly, and the results don’t change. So, if you refuse to remove this from your daily diet, do not act surprised when your body refuses to change.
ESCAPING THE WESTERN DIET.
Look at the average Western meal, and it becomes painfully obvious why obesity is rampant. The modern diet is a disaster — built almost entirely on processed carbohydrates, industrial oils, and hyper-palatable junk. The foods that should be the foundation of every meal — proteins, vegetables, whole foods — are afterthoughts, if they appear at all.
BREAKFAST? — Cereal (processed grains and sugar) with milk (fat-heavy dairy), or maybe a bagel with cream cheese. Virtually no protein. No fiber. Just fast-digesting carbs that spike blood sugar and leave you starving by mid-morning.
LUNCH? — A sandwich (processed bread, processed meats, and a sauce loaded with oils). Maybe chips on the side. More carbs, more fats, minimal protein.
DINNER? — Pasta, burgers, or something fried. If there’s meat, it’s often buried under a mountain of empty calories. Vegetables? If they exist, it’s a tiny garnish.
SNACKS? — Candy bars, chips, sodas, energy drinks — straight from the junk category. No satiety. No real nutrition. Just engineered dopamine hits.
This! This is why people fail. It’s not because they lack willpower. It’s because their entire diet is structured to make them fail. Cheap, calorie-dense, low-nutrient foods dominate every meal, and then they wonder why they feel terrible, gain weight, and constantly crave more.
WHAT A DIET SHOULD LOOK LIKE — REAL FOOD, REAL SATIETY.
Now, let’s flip the formula. Instead of junk, oils, and processed carbs, imagine a diet built on the top of the hierarchy. Built on foods your body actually wants you to eat.
BREAKFAST? — Eggs and vegetables sautéed in a controlled amount of oil. Maybe some fruit on the side for balance. High protein, high fiber, filling.
LUNCH? — A plate with a real protein source (chicken, fish, beef), a generous serving of vegetables, and a side of whole grains or potatoes — portioned, not piled.
DINNER? — similar structure — Meat first, vegetables second, whole carbs last. Sauces and oils kept in check. A meal that actually fuels the body.
SNACKS? — Greek yogurt, nuts (in moderation), protein shakes — not something that tricks the body into hunger, but something that trains it to be satisfied.
This is how Mankind should eat! Not like a child shoveling down snacks, not like a slave to cravings, but like someone who understands food is fuel. When you eat this way, hunger becomes manageable. Energy stabilizes. Cravings disappear. And suddenly, fat loss isn’t a miserable fight — it’s a natural result of eating like a human being.
The Western diet has broken you. The modern world has taught you to eat in a way that guarantees failure. “The Basics,” so they call them. Pick anyone from the street and they can recite to you these “basics” of healthy eating. But the fact is that over 70% of Western society is overweight, that number is only greater for the percentage of people who eat unhealthily. Now, if this is a result of knowing “the basics,” then it’s no wonder why people look to those actually in good shape, of good health as sacred healers with some kind of forbidden knowledge.
If you want to reclaim control, you must unlearn everything you’ve been conditioned to believe about food. Do not eat like the masses. The masses are sick, weak, and lost. Eat like someone who respects their body, who fuels it properly, and who understands that discipline starts with what you put on your plate.
SETTING YOUR CALORIES.
Now that you’ve established your priorities — investing in real food, not modern slop — it’s time to address the numbers. Because no matter how “clean” you eat, if you consume more than your body requires, you will not lose fat. Discipline is not just about what you eat, but how much.
There are dozens of calorie calculators online, and if you wish to use one, do so. But if you want a simpler, more effective method, this is how you set your fat loss calories:
MALE — WEIGHT (LBS)/GOAL/CALORIES
>199/Weight loss/10-14x bodyweight
200-249/Weight loss/9-12x bodyweight
250-299/Weight loss/8-10x bodyweight
300-399/Weight loss/7-8x bodyweight
400+/Weight loss/5-7x bodyweight
FEMALE — WEIGHT (LBS)/GOAL/CALORIES
>149/Weight loss/11-16x bodyweight
150-199/Weight loss/10-13x bodyweight
200-249/Weight loss/9-12x bodyweight
250-299/Weight loss/8-10x bodyweight
300-399/Weight loss/7-8x bodyweight
400+/Weight loss/5-7x bodyweight
Why do smaller individuals get more calories per pound? Because lean mass dictates energy needs. The less fat a person carries, the more metabolically active their body is. A heavier individual, carrying excessive body fat, has vast energy reserves stored in their own flesh. Their body does not require the same high intake. Physically, they can handle a larger deficit without suffering — mentally, however, that is a different war. Mentally, it will always be a different war.
The numbers above are your average daily calorie targets. This means over the course of a week, your total intake should align with these calculations. However, this does not mean you must eat the exact same amount every day. Some people prefer to eat less during the week so they can afford more on weekends. This is fine — so long as the weekly average aligns with your goal.
That said, a warning: extreme calorie cycling is not the answer.
❌ Do not implement ultra-low or “zero-calorie” days. Starving yourself one day to eat freely the next is not a strategy — it is a fast track to metabolic fatigue, muscle loss, and a higher risk of bingeing. Low protein, high fatigue, and a wrecked training performance will not get you where you want to go.
✔️ If you prefer fasting, do it responsibly. Fasting can be a useful tool if you enjoy it, but it should not come at the expense of protein intake or recovery.
At the end of the day, fat loss is math, but your success is discipline. Set your numbers, execute consistently, and refuse to sabotage yourself with emotional eating and reckless decisions. The body will always follow the laws of energy — it is you who must decide whether to obey them.
ADJUSTING CALORIES — THE WEIGH-IN PROCESS.
Something to remember, you cannot manage what you do not measure. If you are not tracking your weight, you are guessing. Both your weight and your caloric intake. Guessing is not helpful, for you and or I. So hold yourself accountable, step on that scale and make that number real, no longer what you so choose it to be. This is the first step. The first step before any step!
First thing upon waking every morning, after using the restroom, before eating or drinking anything — step on the scale. No shoes. No extra clothing. No nonsense. Record the number and the date. This can be done in a notes app, a spreadsheet, or a tracking app, but it must be logged consistently so you can see patterns over time — very important!
Be aware, the first 1-2 weeks of weigh-ins do not tell the full story. Most people will see a rapid drop in the first few days of a calorie deficit — not because they’ve burned massive amounts of fat, but because their body is flushing out water weight and stored glycogen (and glycogen stores must be drained in order for the body to start burning fat mass). This is why the first 5-10lbs lost are misleading. It is real weight, but it is not all fat. Do not let this trick you into thinking you are in some extreme deficit. The real, sustainable fat loss happens after this initial drop, when your body settles into its new intake and begins using stored fat for energy at a steady rate.
Take a glance at this graph here. A pretty one, isn’t it? Yes, yes, lots of numbers...
DATE — (LBS)
09/01 — 250
09/03 — 245.8
09/05 — 243.8
09/07 — 243
09/09 — 242.6
09/12 — 241.8
09/13 — 241.4
09/14 — 241.8
Notice at first, the weight drops rapidly — this is normal, what we were referring to. Water weight, glycogen depletion, and digestive changes. After the initial drop, the rate of loss slows and becomes more stable. More linear. By day 14, this person has had multiple weigh-ins in the 241s. Does this mean they’ve hit a plateau? Absolutely not. It means they are now seeing their true rate of fat loss.
Each pound lost over an extended period typically equates to a deficit of 3,000-4,000 calories (around that range). This is not a perfect measurement, but it helps estimate how much energy your body is using and how much energy it uses to burn 1lb of fat tissue.
To make better use of these numbers, long-term data provides this deficit with a better outlook. Suppose this same person continued dieting at 2400 calories per day for two months. Come November, their weigh-ins might look a little something like this:
DATE — (LBS)
11/14 — 233.8
11/15 — 234.0
11/16 — 233.6
If we compare these numbers, we can see they lost around 8lbs in 2 months. This suggests they were in a daily caloric deficit of roughly 300-600 calories. If they were in a 600+ calorie deficit per day, we would expect a greater rate of fat loss. If they were in a smaller deficit (under 300 calories per day), the weight loss would be much slower.
At this point, they have three options: 1) Maintain current intake, if the rate of loss is steady and sustainable. 2) Reduce calories slightly, if they want to accelerate fat loss. 3) Increase calories slightly, if they are experiencing any of those warning signs mentioned earlier.
RULES FOR ADJUSTING CALORIES.
If you are losing ~1% of body weight per week, don’t rush to cut more calories. That is a healthy, sustainable rate — dropping more will increase hunger and fatigue and temptation.
If hunger is becoming excessive, do not increase the deficit further! The more you push your body into deep hunger, the higher the risk of binge eating and rebound weight gain. Fat loss is not a race — it is a long-term strategy.
If your weight loss is too slow (e.g. 0.5lb per week), you can speed it up by reducing calories. A reduction of ~300 calories per day should increase weekly fat loss by 0.5lb, while a 600-calorie reduction should increase fat loss by ~1lb per week.
But before you cut calories out of impatience, ask yourself: Can I handle the consequences?
A CRUCIAL REMINDER FOR WOMEN!
Smaller individuals — especially women — should not expect to lose weight at the same rate as larger men. A 6’ 1”, 300lb man has a vastly different metabolic output than a 5’ 4”, 160lb woman. If you are losing 4-6lbs per month as a smaller woman, that is excellent progress. Too many women panic over what is actually a perfectly normal rate of fat loss. Keep your expectations realistic, remain consistent, and understand that the process demands patience.
SETTING UP YOUR MACROS — BUILDING A FRAMEWORK FOR SUCCESS.
Before you should even start, you need to ask yourself a few questions — and be honest!
Will I eat the same thing every day, or do I need variety?
Do I have the budget for high-quality food?
Do I have time to cook, or will I need faster options?
Am I a picky eater, or can I handle different foods?
Do I attend social events where indulgence is expected?
How long is this journey going to be?
Am I truly disciplined, or do I just think I am?
These questions are not just for reflection — they will shape your entire approach. And if you answer them one way today, only to realize in three weeks that you were wrong? That’s fine.
Adjust. Adapt. Keep going!
STEP 1 — DETERMINE YOUR CALORIE TARGET.
Before setting macronutrients, you need your total daily calories. Use the method from the previous section to determine a realistic starting point based on body weight and fat loss goals.
STEP 2 — PROTEIN.
There is endless debate about how much protein is “optimal,” but I am not here for pointless discussions. Protein is non-negotiable! If you are in a fat loss phase, aim for at least your lean mass in protein. If you don’t know your lean mass because you carry significant body fat, fair enough. Below are some height-based minimums (on the next page) to get a sense of where you should be for your protein goals...
MALE
5’ 3” → 135g
5’ 6” → 150g
5’ 9” → 165g
6’ 0” → 185g
6’ 3” → 205g
6’ 6” → 230g
FEMALE
4’ 9” → 90g
5’ 0” → 100g
5’ 3” → 115g
5’ 6” → 130g
5’ 9” → 145g
6’ 0” → 165g
STEP 3 — FAT.
Don’t shy away from the word fat. As mentioned before, dietary fat is essential for hormone production, brain function, and overall health — all of which your body needs. To put it simply, without any dietary fat, your body will die. Yes, actually die (search up rabbit starvation). But because of the word “fat,” it’s often neglected in fat loss phases, which is a mistake. Same system as before, check below for your recommended intake of dietary fat.
MALE (~⅓ lean mass minimum)
5’ 3” → 45g
5’ 6” → 52g
5’ 9” → 60g
6’ 0” → 70g
6’ 3” → 81g
6’ 6” → 93g
FEMALE (~½ lean mass minimum)
4’ 9” → 45g
5’ 0” → 50g
5’ 3” → 57g
5’ 6” → 65g
5’ 9” → 74g
6’ 0” → 85g
Be mindful of oils, dressings, and processed fats — they add up quickly. Dietary fat is essential, but it is also calorie-dense. There’s no getting around this, so just be aware.
STEP 4 — CARBOHYDRATES.
Unlike protein and fat, carbohydrates are not essential — but they are useful. Carbohydrates fuel training, recovery, and overall energy. However, they should only be added after protein and fat are accounted for. Notice the hierarchy here? Let’s break it down using a 5’ 6” female as an example:
STARTING CALORIES — 2000 kcal
PROTEIN — 130g → (130 x 4 kcal) = 520 kcal
FAT — 65g → (65 x 9 kcal) = 585 kcal
REMAINING CALS — 2000 - (520 + 585) = 890 kcal
CARBOHYDRATES — 890 ÷ 4 = 222g carbs
This same process applies to anyone! Set protein first, fat second, and let carbs fill the remaining calorie allowance. Most important to least important. Understand?
STEP 5 — TRACKING & ADJUSTMENT.
Your macros are guidelines, not chains. You do not need to be perfect every day to see progress. If you’re eating at a restaurant and can only estimate? Estimate! If you hit your protein goal but slightly overate carbs or fats? It’s fine! What matters most is — consistency! — over time.
Fat loss is not about perfection — it is about mastery. Mastering your intake, your hunger, and your ability to adapt to whatever life throws at you. That is the path to success.
MOVING BEYOND THE FORMULA — MASTERING THE PROCESS.
Fat loss is simple in theory, but real success requires mastery — mastery! — not just knowledge. You will need to be rigid when necessary to achieve your goals and flexible when necessary to sustain them. This balance is difficult for many, but it is non-negotiable if you want lasting results.
The strategies outlined in this guide are not the only way to succeed, but they are based on fundamental truths — patterns that we consistently see in those who lose weight and keep it off. And while calories dictate weight loss, simply knowing that fact has not led to widespread long-term success.
Anytime someone shouts at you — “Calories in, calories out!” — ask them how calories actually work. Nine times out of ten, they won’t have a legitimate answer for you. Does this make this fact wrong? No. But if the person spouting that dogma doesn’t know what to do with the information that just came out of their own mouth, then there’s no doubt as to why it is atrocious advice.
FIBER & PROTEIN — THE BACKBONE OF SUCCESSFUL DIETS.
Those who prioritize fiber and protein are statistically more likely to: lose weight and keep it off, maintain lean muscle mass, and control hunger more effectively. Fiber increases satiety, improves digestion, and regulates blood sugar. Protein preserves muscle, increases metabolism, and is the most filling macronutrient. If you ignore these two, you are making fat loss harder than it has to be.
WHOLE FOODS — THE OBVIOUS ANSWER THAT MOST IGNORE.
People who consistently opt for whole foods over processed foods are less likely to become overweight. The data on this is crystal clear. When given the option to eat freely, people consistently consume more calories from processed foods than whole foods. Processed foods are designed to be hyper-palatable and easy to overeat. Whole foods naturally regulate appetite and help control intake. If you are struggling with hunger, stop blaming your willpower and start looking at your food choices.
ACTIVITY — THE UNDENIABLE CONNECTION TO LONGEVITY.
Being active isn’t just about body composition — it is directly linked to lower mortality rates and better health outcomes. Specifically — any! — amount of resistance training reduces the risk of all-cause mortality by 15%, and a maximum risk reduction of 27% at around 60 minutes... per week! AND! Older adults who engaged in both weight training and aerobic exercise had the lowest mortality risk! And diabetes! And cardiovascular disease! And total cancer mortality! Meaning... exercise is good for you! What does that look like?
MODERATE PHYSICAL ACTIVITY (aerobic, general movement):
Benefits continue to increase up to 300-600 minutes per week.
VIGOROUS PHYSICAL ACTIVITY (anaerobic, intense training):
Benefits increase up to 150-299 minutes per week.
STEPS — THE SIMPLEST METRIC TO TRACK MOVEMENT.
Ah, yes. Walking. Study after study shows that those who walk more tend to have lower BMIs. Could it be that obese individuals naturally move less? Of course. But if your goal is fat loss, aiming for a higher daily step count is one of the easiest ways to ensure you are staying active.
How many steps does that mean? The CDC (Centre of Disease Control) recommends that most adults aim for 10,000 steps per day. For most people, this is the equivalent of about 8 kilometers (or 5 miles). But if you are barely moving, fix that first before worrying about smaller details.
STOP IGNORING THE VARIABLES BEYOND CALORIES.
Calories are the mechanism of weight loss, yes — but they are not the only factor that determines success. If simply knowing "eat fewer calories" was enough, obesity wouldn’t be skyrocketing. Telling someone to "just eat fewer calories" is like telling someone to win a basketball game by scoring more points than the other team. It’s not wrong, but it’s useless without a solid strategy. Winning in fat loss — just like in sports — requires skill, awareness, and execution. The people who succeed long-term are the ones who understand that food choices, movement, and structure matter just as much as the math.
Master these principles, and fat loss becomes something you control — permanently!
— r. dakota fawcett
