Day two is off to a great start. Weight: 176.8 LB, this is a 1.2 LB difference from yesterday morning. My training goals this week: Get in three strength workouts, and three cardio workouts (minimum 400 calorie burn), and 8 hours of sleep every night. My calories are currently at 1,800 per day. I eat between 5am and 12-12:30pm, then fast until the next morning. My energy is good, and I have felt only slightly hungry.
P.S. You will feel hungry when cutting calories, don’t quit just because you’re uncomfortable. Fat loss only happens happens when you burn more calories than you consume on a consistent basis. You’re going to hear me say that a lot.
I have five guaranteed ways I manage my hunger: I get 8 hours of sleep every night, I drink at least half my bodyweight in water per day, I eat plenty of fiber every day (30-35g), I hit my protein target every day, which is 170g, and I do not over-exercise. That’s a quick way to exhaust yourself and create a ravenous appetite.
I check my bodyweight every day, and will likely take measurements once a week. Many people struggle with daily scale weight check-ins because the numbers can fluctuate so much, but this has never bothered me. If I step on the scale and I’m unhappy with the number that pops up, I know exactly what to do to change it.
This is one of the biggest problems I see when someone wants to pursue a fat loss goal. So many people make it a rollercoaster of an emotional experience where they don’t get a result they expect and are quick to throw their arms in the air and shout, “See, this doesn’t work! I’m trying everything, and I’m not making any progress!”
First of all, calm down. There are emotions involved in physical change, sure. The mind cannot be disconnected from the body. But throwing a tantrum every time you step on the scale only to see a number you don’t want to see will become exhausting and ultimately lead you to quit.
There are solutions to every problem, you’re just not focusing on them. You are too wrapped up in a number that offers only one form of feedback. And quite honestly, you are wasting time obsessing over arbitrary shit when that energy could be channeled into the effort required to delay instant gratification with your nutrition, and getting in your workouts each week.
Physical energy, like time, is finite. We only have a certain amount to pull from in a 24 hour period. If you are sleep deprived, you have even less of yourself to give. This is why I preach 7-9 hours of sleep per night to all of my clients. More sleep, means you will have an abundance of energy. If your operating system is chronically taxed, fat loss will never happen. Pinky promise. Get your sleep in check as soon as possible if you want to win the fat loss game.
So look, I’m being honest here. I’ve dieted pretty hard over the years, and it can be rough. I’m currently eating 1,800 calories a day but that won’t last. As I lose body fat and my metabolism slows, I’ll have to make strategic adjustments to both my workout routine and my nutrition. I know exactly what to do to stay ahead of the curve. I’ll be able to reverse calories back up once I achieve my body composition goals, and if done properly, my weight will remain the same.
There is a light at the end of the tunnel. Do all the things required, and you’ll get there. Be flexible, ready to adapt, and adopt a patience. You will succeed.