35 lessons from losing 35 lbs

1. You don't need cardio to lose fat.

2. You can maintain muscle with a fraction of the work that's required to build it.

3. You only need to do 6 exercises to work almost every muscle.

4. The food you eat while you lose fat doesn't have to taste like ass.

5. You'll never see the muscle you have until you lose your excess fat.

6. Strength may drop as you lose weight but it comes back quick when you start eating more.

7. Coke zero is a lifesaver when you want to taste something sweet but can't afford any calories.

8. Trying to lose fat by exercising is a waste of time.

9. What you do from Friday to Sunday can easily ruin what you did from Monday to Thursday.

10. There's no room for alcohol.

11. The higher the quality of food you're eating, the more of it you can eat and still lose fat.

12. Being hungry is normal when losing fat.

13. "Fat burning workouts" are a scam.

14. You can get through the day on suprisingly low calories. Save more for the evening.

15. Being sleep deprived makes cravings go through the roof.

16. Not strength training during weight loss is a bad idea. You want fat loss, not muscle loss.

17. You'll burn more calories through digestion if you eat more protein and unprocessed foods.

18. Meals don't have to have set times.

19. Sugar and junk can be eaten if the calories are allowed for....

20.... But trying to fit as much junk in as your macros will allow is a path that ends in failure.

21. There's no such thing as "starvation mode".

22. If you're not losing weight, you're not in a calorie deficit.

23. Your lifestyle MUST change if you want to keep your results.

24. "It's too expensive to eat healthy" is a lie.

26. One bad day will be pretty meaningless if your average day is on-point.

27. Eggs will keep you full for a long time.

28. All movement burns calories. Walk more.

29. As you get leaner and continue to eat low calories, you'll get lazy and move less. If fat loss is slowing down, this is why.

30. Your weight may come down to match the level of your caloric intake. If this happens before you reach your goal you need to drop calories lower or increase calorie expenditure.

31. You can eat huge plates of food if you prioritise protein and fibrous veg.

32. You can cut a lot of calories from your diet by cutting down on fat. Remove oils, butter, dressings, condiments andfattier cuts of meat.

33. But keep fat intake above 0.5g per kg of bodyweight...

34. Take a 1 week diet break for every 4 weeks you're in a calorie deficit. This will help you maintain strength, muscle and keep you from going insane.

35. Weigh yourself every day, but only compare the weekly average.