I Fixed 3 Diets, Here's Why They Couldn't Lose Fat

I helped 3 people lose fat and build muscle by fixing their exercise and nutrition plan. And in this video, I'm going to show you what they were currently doing, where they were going wrong, and most importantly, how they fixed it. We're first going to start with Ariel, who is a female. She's 41 years old and she currently weighs 296 pounds, looking to get to 210 pounds. She currently gets 8,000+ steps a day, which is incredible. Shout out to you, Ariel. She sometimes tracks her calories, and when she does, it's around 2,100 per day with 110 grams of protein, which again, that's a very good protein number. She said pretty much every day she eats yogurt with fruit, a tuna sandwich, and then protein and veggies at dinner. And Ariel's biggest struggle is knowing what to eat. I have 3 fixes that can help Ariel with her situation to get her to see the progress she wants to see, and it's gonna start with Some tough love. And I'm gonna try to convey this in the most kind and empathetic and understanding way possible. In her What I Eat in a Day, she mentioned she basically eats these 3 meals. If that's all Ariel was actually eating on a 7-day basis, number one, she'd probably lose her mind from being so fucking bored with food. But number two, she'd also weigh like 80 pounds, because looking at this, this is like maybe 800 calories max. This is not even enough for like a toddler. A lot of times people will say things like, yeah, I eat eggs for breakfast, a salad for lunch, and then I have protein and veggies at dinner, and I don't know why I can't lose weight. And then when we get to dive more in depth with the clients we work with, we come to find out that maybe they are snacking throughout the day that they're not accounting for, or just simply not remembering that they're doing. Or maybe they are eating like that 3 or 4 days out of the week, but then the weekend comes around and they are not eating like that at all whatsoever. Or maybe there's extra calories at night that people are not accounting for in their daily calories. Basically, there's something going on and she's eating something else outside of just those 3 very plain and boring and simple meals. And let me be clear, I'm not even saying she's like lying or anything with bad intent. I have just seen working with clients, people have a bunch of shit going on throughout the day and you just forget about these things. So what we have our clients do is look at a full 7-day weekly basis and look at a full 24 hours of that day. When you do this, just try and pinpoint the number one area or the number one thing you think you might be able to improve upon. It could be nighttime snacking, it could be the weekends, it could be, uh, Snacking throughout the day, whatever your one thing is, just work to improve upon that. And more times than not, you will get yourself moving in the right direction with weight loss. And the second fix that I have for Ariel is start tracking her calories every day for 2 weeks. That's it. Just do it for 2 weeks because this will go right in line with what I said right here. She said she sometimes tracks calories. But if you track every day, no matter what, for 2 weeks, you don't have to do it for the rest of your life. But doing this will allow you to see what's going on at night, on the weekends, snacking mindlessly throughout the day at work, and then you can work to fix it. And then last, she said she didn't really know what to eat. And so a plan that a lot of our clients follow, they see progress with, is simply 3 meals and 2 snacks: breakfast, lunch, dinner. Those are your 3 meals. 2 snacks. This usually ends up being a snack between breakfast and lunch, and then a snack between lunch and dinner, or a snack between lunch and dinner, and then a snack after dinner, or a dessert, or a sweet treat, or something like that. This is a great framework and structure to follow in order to hit the daily calories. And which, by the way, if you don't know what your daily calories should be, I have a free calorie calculator in the description of this video you can check out as well. But if Ariel, or you, does these 3 things, she's going to immediately start seeing progress. Now let's move on to our second friend, Jonathan. He's a male, he's currently 22 years old, and he's weighing 210 pounds, looking to get to 175. He currently gets 2,000 to 4,000 steps per day, and he consistently tracks his calories, getting around 1,500. 1,500 per day with 90 grams of protein on days he doesn't work out, 150 grams on days he does work out. And Jonathan's biggest struggles are cooking consistently and meal prep. And for context, Jonathan said he's already lost 13 pounds by just watching my YouTube videos. So Jonathan, shout out to you. And when I think about cooking and meal prep, I try to make it as easy and simple as possible because truthfully, I am a closet lazy person. So I think the best way I'm gonna be able to help Jonathan, or you if you resonate with this, is we're actually gonna go downstairs to my kitchen and I'm gonna show you some of the ways I make cooking and meal prep very easy. For my protein, I try to find ways that are very easy and simple to cook. For example, I don't even have to cook protein shakes. I just mix it up or I put it in my oatmeal as an example, and it's an easy way To get more protein. By the way, this is the brand I work with. It tastes freaking incredible. If you wanna check them out, there's a link in the description of this video to try it out. Or Greek yogurt or cottage cheese as an example. Don't have to cook this. You scoop it in the bowl, or if you live by yourself, you can just scoop it right out of the container and you can just eat it. No cooking required. Or sometimes I will buy pre-made hard-boiled eggs that come in like the little baggie. That way, again, don't even have to spend time cooking it, can just grab and go. Or other things I've used are like beef jerky, tuna packets, meat sticks, those sort of things where you don't even have to cook the protein. But if you do have to cook the protein, I try to find easy ways to do that as well. As an example, using my air fryer. I would be dead without my air fryer because last night I cooked all of this chicken and then some because I ate some of it last night. But I cooked all of this and all I had to do was put it in the air fryer. I went back to my laptop, I was doing some work, it got done cooking, I took it out, I ate it, and I put the rest in here. And now I can use this to not have to cook. All I have to do is put it back in the microwave. I don't have to cook throughout the day, reheat it back up, put it on top of a salad, which I'll talk about in a second. Or even when I do cook Eggs, it takes me 5 to 10 minutes max to cook up and scramble 3, 4 eggs, for example. So just finding ways to make it easier and then batch cooking your protein. Once again, yesterday I cooked up some ground beef, but I cooked enough to have some leftovers. Or this right here is salmon that I cooked up yesterday. I cooked enough to have some leftovers. And so today I don't have to spend a lot of time cooking because it's a Monday and it's my busiest day of the week. I have these protein sources available that makes it very easy. Next, I think about the veggies that I want to eat throughout the day, especially if I'm trying to be in a calorie deficit. Veggies are crucial because they're low calorie and high volume. And what that means is you can eat— this entire thing of spinach is like 50 calories, if that. Wow. You can eat a lot of it for not a lot of calories. And so what I do is I would die without these pre-made salad bags. I know myself, I am not going to like sit there and chop up veggies and chop up carrots and those sort of things. But I know if I can just open this up, pour it in a bowl, I just use half of the condiments that come with it. So like this one comes with tortilla strips and cheese and the dressing. I use half of what they give me. That way again, I can also be mindful of how many calories I'm consuming. But This right here, you don't have to cook. I throw the chicken, that's actually what I'm gonna have for lunch today. I'm gonna have this with some of that chicken put on top. No cooking time, put it in the microwave, takes me 5, 10 minutes to eat. Or when I am having those eggs in the morning that I talked about, I just throw in some spinach and some peppers into the egg, I make a little omelet with it, and I know for me, that's the easiest way for me to make sure I can get in my veggies that I'm supposed to be eating throughout the day. So you just have to find little hacks that make it a lot easier for you as well. And then for my carbohydrates, it's also very similar. I try to find easy foods I don't even have to cook. As an example, I love fries probably more than anything. Maybe ice cream is a close second. I love fries though. I'm not going to sit here and like cut up a potato and like do all these things. I'm gonna buy these frozen fries. I put these in the air fryer that I showed you earlier, and it's an easy way for me to have good quality carbohydrates. Or these sweet potatoes, I pop these right in the microwave for 4 to 5 minutes and I'm done. That's a great way for me to get quality carbohydrates so I can fuel my workouts, have energy, and eat foods that I actually enjoy. Or this frozen white rice as an example. It's already precooked. I just put it in the microwave and it's done. This oatmeal, a minute in the microwave and it's done. So once again, these are just staple foods where I have to make my diet easy. I have to make my meal prep easy. Otherwise, I'm not going to stick to it. And this is always as well. When people think about meal prep, I think they think they have to have all these things in the perfect containers and so on and so forth. This to me is meal prep. So if you can do this— You can meal prep. And last, let's cover Lisa, who is a 37-year-old female looking to go from 230 pounds to 180 pounds. She's currently getting 2,000 to 4,000 steps per day. She does not currently track her calories. She's ordering takeout 3+ times per week, and she does not currently work out. And you might be looking at this and saying, man, it sounds like Lisa isn't doing a bunch right now, and she has a lot that she could potentially do. And I think the answer is yes. And I say that in the nicest way possible once again. She has a lot of things that she could improve upon. But here's where most people go wrong. They try to tackle and fix all of those things at once. Which is only going to lead you feeling overwhelmed. It's going to make you feel like this is too big of a task and you can't do it. And that's going to discourage you and end up having you do Nothing. So instead, what I would encourage someone like Lisa to do is exactly what we work with our clients on, which is pick out of all those things. You could pick steps, you could pick workouts, you could pick something with nutrition. Pick the thing that is the least path of resistance and feels the least overwhelming and just start with that. Let's just say, for example, for her, that could be maybe taking an extra 10-minute walk per day, or that could be drinking 1 protein shake per day. Doing just 1 thing is going to build momentum for you, and you will feel better as a result. No, you might not lose a million pounds in 1 month from taking a 10-minute walk, but from taking a 10-minute walk, you're going to get outside, you're going to have more energy, you're going to get some sunlight, you're just going to feel like you're doing something. Or drinking a protein shake, it's going to make you think, alright, I'm getting my high protein diet back. These things can lead to a snowball in the positive direction. So many people think, oh, my life is snowballing. And they think it's negative. You can snowball in the positive direction too. And I want you to think about this visual. Imagine— imagine a dam with a bunch of rocks on it holding up water Behind it. If you took off one rock from that dam, there's gonna be a little bit of water that goes through. If you took off another rock, and then another rock, and another rock, there's gonna be little water that comes through, but eventually, if you just take off one rock at a time, the pressure of the water behind the dam is gonna take down all the other rocks. And that's exactly what you're trying to do with your journey. You're trying to just stack one thing on top of the other, and then eventually what's gonna happen is you're gonna build that momentum to then be able to work out multiple times a week, get back to tracking your calories, meal prepping more, all these things, but it starts with one small action. And so, not just for Lisa, but if you're out there and you're like, I have so much I need to improve upon, pick the thing that feels the least overwhelming and the least path of resistance, and I promise you it's going to be good. Enough. Just start. I truly hope this video was able to help. And if you want to be featured in this video and have me go over your situation just like I did these 3 people here, there will be a link in the description of this video. Or if you would like to actually work with our team one-on-one to get more personalized guidance and accountability on your journey, there will be a link in the description of this video below that you can work with our team one-on-one. Other than that, I will see you next video.