1. Trusting calorie burn estimates
Your Apple Watch says you burned 800 calories.
You probably didn’t.
Most people overestimate calories burned and underestimate calories eaten.
Remember: Fat loss happens in the kitchen.
Track food, not "calories burned."
Your Apple Watch says you burned 800 calories.
You probably didn’t.
Most people overestimate calories burned and underestimate calories eaten.
Remember: Fat loss happens in the kitchen.
Track food, not "calories burned."
Comments
Think about this:
The gym is only 4% of your day.
If you're sitting the rest of the time, you're fighting an uphill battle.
I went from 3K to 10K steps by:
• Taking stairs
• Walking after meals
• Walking during calls
• Parking further away
Sure, you can lose weight eating chicken and rice.
But can you do that for years?
Most can’t. They get bored, then binge.
Mix it up:
• Keep protein high
• Rotate staple foods
• Make healthy versions of meals you love
Break the monotony.
If you don’t want to look like a deflated balloon, resistance training isn’t optional.
Even 3 sessions/week will:
• Reshape your body
• Boost metabolism
• Preserve muscle
If you’re not resistance training, you’re doing this wrong.
More is not better. Better is better.
I used to spend 3+ hours in the gym every day.
I lost 50 lbs...then I gained most of it right back.
Now? 60 min, 3-4x per week.
That’s all it takes.
"I'll skip lunch for dinner tonight"
Bad move.
You show up starving and overeat way more than you planned.
Instead, eat high-protein meals before going out.
You’ll eat less without even trying.
Weight fluctuates whether you like it or not.
Water, sleep, stress, timing - they all affect the number.
Daily weigh-ins will make you obsess over noise.
Focus on weekly averages.
Track trends, not numbers.