In this solo coaching video, Eric Roberts shares the 11 most effective strategies he’s distilled from eight years of working with over 17,000 fat‑loss clients. He begins by explaining why most people fail to stick to diets—hunger and cravings—and then presents a step‑by‑step framework that combines nutrition, environment design, tracking, exercise, and mindset. The first tip emphasizes low‑calorie, high‑volume foods to fill the stomach without excess calories. He then stresses protein as the most satiating macronutrient, recommending a minimum of 0.7 g per pound of goal body weight and advising two critical intake windows (before 10 am and between 2–4 pm) to curb nighttime cravings. Tips three through five focus on shaping the food environment and allowing moderate indulgences to prevent deprivation. Tip six advocates precise portion control using a food scale and a calorie‑counting app. Tips seven and eight shift the exercise focus from excessive cardio to strength training and increased daily walking/NEAT, highlighting metabolic benefits and low hunger impact. Tip nine targets hidden liquid calories, urging a switch to zero‑ or low‑calorie beverages. The final tip tackles the perfectionist, all‑or‑nothing mindset, encouraging consistency over flawless adherence. Throughout, Roberts peppers the advice with client anecdotes (e.g., Chelsea, Dan, Nick, Kathleen, Victor) and includes calls‑to‑action for his coaching program and a custom calorie‑tracking app. The overall message is that sustainable fat loss is achievable by applying these concrete, evidence‑based habits.
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Have you ever wondered if there's an easier and quicker way to lose fat? Well, after coaching over 17,000 clients in the past 8 years, I discovered 11 things that changed everything. It makes losing weight faster, simpler, and easier than ever before. To understand why this first tip will work, why do a lot of people struggle to lose weight? They can't stick to their diet. Why can't they stick to their diet? They get hungry, or if you're like me, You get very hangry. So you need to find a way to not be so damn hungry. Think of your stomach like a big bowl. If you put 3 pieces of chocolate in this bowl, it doesn't take up much space, does it? Yet the 3 chocolates in this bowl are 160 calories. Now let's say you poured this much fruit into a bowl. You can see this takes up much bigger portion size of the bowl, and all of this combined is less than 200 calories. This is what we call low-calorie, high-volume foods. I can list out a few of them here on the screen, and I try to pick 2 to 4 that you like and eat these foods every single day. All right, so low-calorie, high-volume foods are good, but after coaching tens of thousands of people, let me let you in on a secret. They might help fill you up, but they're not going to get rid of cravings. You know, cravings for junk food like cookies, chips, ice cream, chocolate, all the foods that bring us joy but are very easy to overeat on and cause us to go off track. What if I told you there was something that could help with your cravings though? Well, that's why you're watching this video. I got you. It's something you may have heard people talk about before— protein. Protein is the most satiating nutrient, which just means it will keep you the most satisfied. Your cravings go way down when you eat enough protein. Now, how much is enough protein? Take your goal body weight in pounds, multiply that by 0.7, and that's the minimum amount of protein you want to eat per day. So if you want to weigh 150 pounds, you should be eating at least 105 grams of protein per day. And I'll also throw up some of my favorite high protein foods on the screen here. I would choose 2 to 4 of these, eat them every single day. Now, protein will help, but it's not enough to just eat protein. You should be eating it at the right times, and there are 2 critical times you should be eating protein. I know that most people, maybe you, struggle with their diet and usually fall off track due to nighttime cravings. Does that sound familiar to you? They also think they just need more willpower to push through. Well, no, you need a better plan. So to combat nighttime cravings and overeating, you want to make sure you're having high protein foods before 10 AM and between 2 to 4 PM. Before 10 AM, because you want to start your day off being full and satisfied. If you only have carbs, or if you skip breakfast and don't eat any protein till 1 or 2 PM, you're not giving your body enough nutrients, which means you're gonna be starving later on. And it makes it much harder to hit that protein goal we just talked about. And you want to have a high protein snack around two to four p.m. This way, leading into dinner and leading into nighttime, you can be much more full and satisfied, and you'll magically have more willpower. Now don't get me wrong; willpower and discipline are important when you're trying to lose weight. So this next tip is also going to help with your willpower and discipline. We have to understand willpower is a finite resource. When you run out, you run out. There's none left. By the time the nighttime rolls around, you're usually just. Tapped out on your willpower. So as opposed to trying to rely on willpower, follow our next tip, which is setting up your food environment for success. And let me explain what this means. On your kitchen counter, instead of having chips and cookies and candies, have apples, oranges, bananas. When you open up your fridge, have some Greek yogurt or hard-boiled eggs or cheese sticks. If your environment around you is set up for success, you won't need to use as much willpower making it easier for you to stay on track with your nutrition. And this goes right in line with our next tip. Right now, there are probably 2 to 4 foods you just cannot control yourself around. I know if there's Ben Jerry's ice cream in the house, specifically the Rocky Road, I'm eating all of it because it's against my religion otherwise. Yes, that's in the Bible or something. So when I go on a fat loss phase, I make sure there is no Ben Jerry's Rocky Road ice cream in the house. I advise you to do the same for a brief period of time. It's not that you can never have these foods ever again, but while you're really trying to make a change and trying to drop body fat, keeping them out of sight, out of mind, and not within reach is going to make your journey exponentially easier and quicker, for what it's worth. Now, that being said, my next tip might contradict myself a bit, but that's okay. Stick with me. Even though I think you should keep your trigger foods out of the house, I don't want you to try and cut out all of your favorite foods. And here's why. Most people do this when they're trying to lose weight. They only eat clean and healthy. They try this for a few days and they might be able to stick with it, but then inevitably the weekend rolls around. They feel restricted and deprived because they haven't had any of these foods throughout the week. So not only are they overeating on these foods because they've been over-restricting themselves, but also they know they're going to go back to not being allowed to have these foods during the week. So these 2 things combined makes you say, fuck it, I might as well eat all of it when I have the chance. And this is what causes that yo-yo cycle of being consistent, falling off track, consistent, falling off track. Instead of doing that, work in the foods you enjoy in moderation throughout the week. If you like chips or pretzels, work some in with your dinner. Or if you like eating some dessert after dinner, work in 200 to 400 calories of some ice cream or some chocolate so you can get your fix. You could even have low-calorie alternatives like some Halo Top ice cream— no, I'm not sponsored by them, they are just really good— to get your fix for less calories. If you don't over-restrict, you won't overeat. Now, this next tip is what helped one of our clients, Chelsea, lose her belly fat faster than ever before, so you're not going to want to miss this one. Most people do what we call eyeball their portion size. You pour a bowl of cereal and you think, ah, that looks like a proper portion size, not realizing the bowl of cereal is double the amount of calories that you think it is. Instead of eyeballing and guessing on your portion size, use a food scale to weigh out your food in grams every day for the next 7 days. You can use a calorie counting app like I Built My Own Calorie Counting App where you can enter the information. It'll track all of your calories for you and you can actually see how many calories you're eating on a daily basis. Trust me, if you've never done this, you will be shocked at how many calories you are actually consuming on a daily basis. And by the way, if you want to check out the app that I built, you can click the link in the description of this video below. Now, this tip is massive, but what may be even more massive is what helped one of our clients, Dan, lose over 20 pounds in a 3-month period of time. When most people set out to lose weight, they do endless amounts of cardio. Only to get burnt out from it. And not to mention, doing that much cardio actually increases your hunger and your cravings, which makes it much harder to stick to your diet. So when Dan came to us, we helped him make the change that I believe most people should be making if you're trying to lose fat quicker and easier: do less cardio and more strength training. Strength training is going to help boost your metabolism by building more muscle, whereas cardio, you actually decrease your metabolism and burn less calories over time because your body gets used to the cardio that you're doing, which is a good thing for your cardiovascular health, but from a weight loss perspective, it's not that beneficial. Not to mention, doing cardio isn't going to give you that toned, defined look that you're going for. You don't just want to lose weight, you want to look a certain way. So I would encourage you, lift weights 2 to 4 times a week for anywhere between 30 to 60 minutes. You don't need to be a bodybuilder. I won't get into exactly what your workout should look like in this video. It would be like a 10-hour-long video. But I will say, if you're interested in having a workout program created for you, click the link in the description of this video, or I even have a totally free workout program. It'll be below as well. The strength training over cardio tip may have broken a previous belief for you, and that's exactly what we're going to do with our next tip as well. If you were to ask me what is the best form of exercise when trying to make losing weight easier and faster than ever before, I wouldn't say cardio. I also wouldn't say strength training, even though I just said it's great. I would say walking. Yes, walking. There is something called your NEAT, your non-exercise activity thermogenesis. This is just a fancy phrase for how many calories your body burns in a day that is not dedicated exercise. This takes up 15% of your daily calorie burn. Losing fat comes down to being in a calorie deficit, aka eating less calories than what you burn. So if you burn more calories via walking, it'll make this calorie deficit a heck of a lot easier. And it's not only the best way to burn some extra calories, but unlike high-intensity cardio that we talked about earlier, walking is low intensity, which means it's not going to increase your hunger. It's not going to increase your cravings, and it won't leave you exhausted and fatigued and stressed. It's also incredibly accessible. I don't mean you need to go take a 60-minute walk. I mean park farther away at the grocery store. I mean take the stairs instead of the elevator. I mean take the upstairs bathroom instead of the downstairs bathroom. Whatever you can do to get more daily steps, try to shoot for at least 5,000 steps per day. If not working your way up to 10,000 per day. One of our clients, Nick, went from walking 4,000 to 5,000 steps to 10,000 steps a day, and you can see his progress is insane. Don't underestimate the importance of walking to make losing fat easier than ever before. And don't underestimate this next tip I'm going to tell you, because it's where most people fuck up. Calories don't just come from food. They also come from liquids. Juices, smoothies, coffee creamers, alcohol, soda. All of these drinks have calories, and usually a lot of them. They can be so detrimental to fat loss because you can easily consume more calories, but these calories don't do anything for you. Unlike protein, where when you eat protein you're going to get more full, more satisfied, liquid calories do next to nothing for you. And most people drink 200 to 500 liquid calories per day without even realizing it. So make the change to your liquids that you drink need to be either zero calories or very low calorie drinks. Swap out the regular soda for diet soda. And yes, you can drink diet soda when you're trying to lose weight. Anyone else who tells you otherwise is a butt sniffer. Swap out the whole milk for almond milk. Swap out orange juice for the low calorie orange juice. By doing this one thing alone, you can probably create a calorie deficit and start losing weight, leading to immediate fat loss. Tip number 11 may be the most important, which is why I saved it for last. But before I tell you, remember, I do own an online coaching business where we help clients take out the guesswork and hold them accountable. If you're at all interested, there'll be a link in the description of this video or pinned to the comments below. Now for the last tip, it's this: Most people know what they should be doing. They're just not doing it. I hope these tips helped you, but I probably haven't told you anything groundbreaking yet. Eat more protein, get more walks, lift weights. Most people know these things, but why aren't people doing it? Well, in my experience, people struggle with this perfectionist, all-or-nothing mentality. If you can't do things perfectly, then why do them at all? Or if, God forbid, you go off track one day with your calories, well, you already ruined all your progress. You might as well keep going and restart next Monday. Does that sound familiar? Stop. This mindset is why you're not seeing progress. You don't have to be perfect to make progress. Take one of our clients, Kathleen, for example. She wasn't perfect. She had date nights with her husband. She went on a couple vacations. She missed a workout or two because she got sick, and yet she is still seeing tremendous progress. Or take our client Victor. He traveled a bit for work and family reasons. He enjoyed a couple of alcoholic drinks, maybe too many here and there a couple of times, and he wasn't 100% perfect. But yet look at his progress pictures. So please, if you can't be perfect or if you fall off track one day, just get back on track and keep going. These 11 tips have helped over 17,000 of our clients, and I hope they help you as well. If you're interested in coaching, you can click the link below or you can check out this video right here to follow the exact plan I used for myself. To lose 25 pounds in 60 days.
