Lose Weight -- Getting rid of that Dad Bod... for good!
The Last Time You’ll Ever Have to Lose Weight
This is a guide to losing weight and keeping it off for good. This is a collection of my thoughts and experiences on the subject drawing my own experiences, coupled with the latest research and science.
My advice is to take your time, and read through it all. While I've tried to keep it jargon free, there's a fair bit of science in here. I think it's important to understand the science behind what you're doing, and why you're doing it.
I'll also often refer to books and studies. I think it's important to read the original research, and not just rely on what someone else says about it. I will try to link to the original research where possible, but if you can't find it, let me know and I'll help you out.
And lastly... this isn't a diet. This is the slow introduction of changes to your diet and lifestyle that you'll be able to maintain for the rest of your life.
We all have the same goal here.. to live as long and as healthy as our genes allow, so we can hang out and enhoy quality time wives, kids, and with any luck, grandkids.
Take it slow, and enjoy the process. 💪
Table of Contents
Setting the Stage for a Healthier You
Here is a brief overview of the guide. It will give you an idea of what to expect, and what you can do to get started. Nothing too heavy... it took years to get here, and it will take time to get back to where you want to be.
Small Changes, Big Impacts -- First Steps to Weight Loss
This is the first step in the process. It’s all about making small changes to your diet and lifestyle that will have a big impact on your weight loss journey. We'll look at protein, whole foods, and the importance of hydration, fiber, and sleep.
Taming Your Appetite and Creating a Weight Loss-Friendly Space
Hunger is the number one killer of diets. It’s what makes us give up and go back to our old ways. In this section, we’ll look at how to tame your appetite and create a weight loss-friendly space. We’ll also look at the importance of meal timing, and how to make it work for you.
Level Up Diet and Exercise for Consistent Fat Loss
Here's where we start intensifying our efforts with and introduction of calorie awareness and structured activity. We'll look at intermittent fasting, exercise, and the importance of tracking your progress. We'll also look at how to make it work for you, and how to stay motivated.
This is where the rubber meets the road, and you start to see real results.
Fueling Muscle and Enhancing Your Progress With Supplements
Ultimately we're doing all of this to maintain our bone density and to build muscle mass.
It's time to really double down on why all protein powders aren't built equal, while also considering the use of scientifically backed supplements such as creatine, vitamin D, and omega-3 fatty acids.
We'll also explore the concept of anabolic resistance and how to overcome it.
Making it Last -- Sustainability & long term habits that'll keep you strong & healthy long into your old age.
Now it's time to explore the long game. We'll break down what's working for you, and what needs adjusting. It's all about coming up with routines and habits that will keep you on track for the long haul.
It's also time to double down on monitoring and tracking to ensure we're hitting our marks.
Lastly, we'll talk about what success looks like, and making sure you give yourself a pat on the back when it's earned, while also being honest with yourself when you need to make adjustments.