My 12 rules and expectations if you want to start to lose weight (and maintain the new weight)

1. There is no magic pill or tea. Weight loss is 80% what you eat and 20% exercise. Yes, both are important and it’s you who has to put in the work. Sometimes I wish I could workout all day and just eat whatever I want, but unfortunately it doesn’t work like this.

2. The only diet that will work is the one you can keep forever. If you opt for short fixes (“lose 10 pounds in 1 week”), the results will also be short term. Think about it: if you only make some changes for a week, you will only see results for a week. The moment when you’re back to your regular eating, you’ll get the same results as before – either not losing weight or gaining weight.

3. Avoid any meal plan that completely discards one of the 3 macronutrients. Carbohydrates are our main source of energy, we need them. I agree with low carb, I don’t agree with no carb for long periods of time. Proteins fuel and repair our muscles, we need them. And then, there’s fat. Fat protects our internal organs, regulates body temperature, we need it. Of course, opt for the good sources for all these in the right amounts.

4. Our solution to the eating problem? Eat healthy and clean 90% of the time. Every 10 days, give yourself a reward and eat cake (or whatever you fancy). So what does clean and healthy eating means? Wholegrains, lots of fruits and vegetables, lean meats, non-processed foods, as natural as possible, no sodas, no alcohol, no cakes/chocolates/sugar in general. Oh, and you have to cook a lot.

5. Avoid marketing traps (low fat, zero calories, etc) and things you never heard of before. I’m talking here about things labeled as “superfoods”. They’re expensive are they’re supposed to do miracles. Let me tell you a secret. Even black beans are a superfood. Fish is a superfood. Eggs are a superfood. They don’t have to cost the earth to be good for you. If you can’t pronounce it or never heard of it, don’t buy it just because of what it says on the package. Do your research first, maybe you need it, but maybe not. Another item on the “do not buy” list is anything that promises it will detox your body / liver / colon. Our bodies are designed to clean themselves. If they can’t do that, you need a doctor, not a tea. The only thing that a detox pill / tea can promise is very expensive urine.

6. No lattes from Starbucks, no takeaway, no supermarket bought flavoured milk/water or juices. A few weeks ago, a report was published, regarding how much sugar we can find in our takeaway drinks. I still can’t understand why would someone add so much sugar in a coffee or tea (25 teaspoons!?!) and why we can’t do anything about it earlier than 2020. If you don’t know what I’m talking about, the report is here.

7. HIIT and strength training. Cardio is great, but not everyone has all the time in the world to spend on a treadmill. So even if cardio burns the most calories when doing the workout, HIIT and strength training improve your metabolism and help you burn calories up to 24h after the workout. No brainer, isn’t it?

8. Your body will go through many changes once you start having a regular exercise routine. Check the funny gifs in this older blog post – The annoying things that happen when you start working out.

9. Prepare yourself for the journey and be patient. It doesn’t happen overnight, even if the media nowadays wants you to believe that. Real life transformations sometimes don’t look like the pictures you see on Instagram. This is my transformation, after 1 full year of hard work. Yes, 1 year, and I still have some belly fat and loose skin. And I’m still working hard every single day.

10. Please take just the good things from social media. Use Instagram and Facebook pages for motivation, to find workouts and recipes, to learn how to do a certain yoga pose or read about how to get the best out of some food. But don’t beat yourself up for not getting a 6 pack (some people never do and plus, a 6 pack usually means that you have a less than healthy body fat percentage) or for not getting the same results as others. We are all different, the important thing is you feeling good about your results.

11. Make the switch in your mind. Ask yourself why you need to lose weight and why did you gain it in the first place. It all starts from there. Find the problem and fix it.

12. There are good days and bad days, just accept that. Whenever you make a mistake, don’t focus too much on it. Learn from it and move on. Weight loss can easily turn into an obsession and bring eating disorders and a destructive relationship with yourself if you start seeing just the negatives.

Good luck! And if you want to talk about this subject, feel free to contact me on any channel.

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