Weight Loss Really Comes Down To 2 Things
At the end of the day, weight loss is not complicated. It comes down to 2 things.
First, what is your body burning? Is it your body "eating" its own fat, or is it just burning the sugar from your last meal?
Second, how much are you moving daily?
That's it. I'm not even talking about how healthy you are eating right now. I know that sounds strange coming from a coach, but stay with me.
"Healthy Food" Is Not The Same As Fat Loss
Fruits. Brown rice. No oil on your food. This is what most of us think of as healthy. And yes, it is healthy. But healthy food does not automatically mean weight loss.
You need to get used to this fact: so called "healthy food" may not be the reason your body is losing fat. What actually matters is whether your body is tapping into its own fat stores. That is the real deal.
The 2 Levers
1. Is your body "eating" your own fat, or is it eating the sugar you just ate?
Every time you eat, your body has a choice: Burn the sugar you just gave it, or reach into your own fat stores. If you are constantly eating and snacking, your body never gets the chance to reach for its own fat. It just keeps burning what you feed it. Sugar is the first thing your body eats first.
This is why the gap between meals matters. The longest window your body burns its own fat is usually between your last meal at night and your first meal the next morning. Some people stretch this further by having breakfast later, or no breakfast at all till lunch, giving themselves a longer fasted period.
2. How much are you moving daily?
Your daily output, mainly your walking, is the second lever. The more you move, the more calories you burn, the bigger your deficit, and the more fat you end up using for fuel.
I am not recommending you to run. If you want to run, go ahead, do sprint intervals instead. But for long term results, I care more about consistent daily movement than intense workouts. The goal standard is between 8,000 and 15,000 steps a day. The minimum to see real improvement is 8,000 to 10,000 steps a day. The more you walk beyond that, the better!
How To Stack It
Think of this as stacking the methods on top of each other.
#1 stack - Lower your carbs. Hear me out. For the time being while you are giving a period of time to burn your body fat, lower your carbs so your body has the chance to "eat" your own body fat and not keep eating sugar which turns to fat.
#2 stack - Walk after your meals. Just 10 to 20 minutes after a meal to reduce insulin.
#3 stack - Lengthen the gap between meals. Remove snacking between meals. Every time you snack, you stop your body from burning its own fat, because it goes back to burning what you just gave it - sugar!
#4 stack - Daily output. Set an intention to walk up to 8k and 10k or more a day! The more the better.
Do It With Intention, Not By Chance
This has to be intentional. Not haphazard, not "whenever I remember." Life happens, and some days will be harder than others. That is normal. But you need to set your intention clearly and aim to hit these stacking consistently. The compound effect of your stacking only work if you stack it consistently. The more stacking you do it, the more it compounds over time.
Weight Loss is not Forever
"David, weight loss programme is tiring. I can't keep up with it forever." Fair point. I recommend not to stay in "fat loss mode" all year round. I recommend giving yourself a clear, defined period. My preference is 1 month to build the habit and get familiar with the system, then up to 3 months in total to really see results. Once you hit that 3 month mark and see the change, taper off. Maintain. Loosen the reins a little after the 3rd month. Turn what you learned into your normal lifestyle instead of a strict phase.
The first 1 to 3 months matter most. That is when you learn how your body responds to the different stacking methods, and understand how to help it burn fat properly. You are acquiring a skill for yourself. Everyone is different. You've got to find your own method that works for you.
In short:
Determine what your body is "eating." Your own fat, or the sugar from your last meal.
Move. Walk every single day.
Keep stacking all the methods.
Give yourself a time period for the programme. Not forever please.
Taper off and go into maintenance mode, but keep applying some of the stacks in your lifestyle so you hold onto the gains from your programme. Putting on a little fat is okay, until the next time you want to lose body fat again.
Disclaimer This content is for education only, not medical advice. Always check with your doctor or healthcare provider before changing your diet, exercise, or lifestyle.
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