During the lockdown, I gained a significant amount of weight. My ex-girlfriend stayed with me at the time, and we indulged in the most processed, unhealthy foods imaginable. We ordered high-calorie foods constantly.

Let me be clear: every time I tell this story, I emphasize that it wasn’t her fault. The food I chose to eat was 100% my responsibility, even if I felt “forced” to eat something.

I ended up gaining about 15kg during that period. Many people would freak out in such a situation, but not me.

Why?
Because I knew exactly what to do.

In this article, I will explain what you need to do to lose weight and achieve your desired body weight.

Your Relationship with Food

This aspect is often overlooked in most diet articles or videos. I honestly believe that most people already know what’s good to eat and what isn’t.

You become overweight because you’ve accepted that eating bad food is okay. That’s the current relationship you have with food.

A very fit person sees fries and donuts differently than someone who is overweight.

The fit person sees bad choices and future regret, while the overweight person sees pure pleasure.
Both think fries and donuts are delicious, but one indulges while the other exercises control.

It’s like having a bad partner.
You know they’re bad for you, but the s*x is good. You also know that person will ruin your life.

The messed-up part is that almost everyone has this kind of toxic relationship with food, so it becomes “normal” to have a bad relationship with what we eat. It’s like being in an abusive relationship and thinking it’s okay because everyone else is too.

So when you start to go in the opposite direction—choosing healthier, non-processed foods—people might look at you like you’re weird. You’re doing something out of the ordinary, which is strange, but it’s actually a great first sign that you’re moving in the right direction.

Diet: Stupidly Simplified

There are hundreds of different diets out there: keto, paleo, vegan, vegetarian, carnivore, and so on.

None of them is the “key” to losing weight. If you’re constantly eating fried vegetables, you’ll still gain weight even on a vegetarian diet.

The core principle of losing weight is simple: consume fewer calories than you burn.
In other words, you need to eat less.

Your current weight is a reflection of your current diet.

Do you need to meticulously count calories every day to lose weight?
For the best results, yes. But it doesn’t have to be that complicated.

Here’s an easier method:
Look at what you eat regularly and replace those unhealthy choices with healthier options.

I call this diet swapping.
Swap unhealthy foods for healthier alternatives. For example:

• If you eat a lot of candy, replace it with fruit.
• If you eat hamburgers daily, swap them out for sandwiches with lots of vegetables.

Not sure what to swap? Google it, or use ChatGPT to find healthier options.

That’s it!

Simple Rules for Sustainable Weight Loss

I’ve already covered the biggest rule: simplifying your diet. Here are a few more, which could each be their own article, but I’ll briefly touch on them here:

1. Avoid Crash Dieting

Most people who start dieting drastically cut their calories, which isn’t sustainable. For example, instead of eating one hamburger, they’ll try to eat only a quarter of it.

Starving yourself is not sustainable. Instead, as I mentioned earlier, swap the hamburger for a whole wheat sandwich with healthy fillings.

2. Focus on Weekly Goals

Don’t get caught up in daily weight fluctuations. Check your weight weekly instead. Your weight will fluctuate from day to day, but it should trend down from week to week.

Some people feel bad when they see a small gain or no loss, but trust me, there’s no way you’re not losing weight if you’re taking the right actions. Your body isn’t going to defy the laws of nature.

3. Cheat Days

Many people think they deserve a cheat meal after a week of dieting. This mindset is problematic, and more importantly, one day of bad eating can neutralize an entire week’s worth of progress.
One cheat day or even one big cheat meal can nuke your weekly calorie deficit.

4. Fix Your Mindset

You need to understand that this is not a seasonal thing—you’re making a lifestyle change.

Many people only diet and work out for one summer, which is a bad mindset. Sure, you want to look good, but you don’t want to look good for just one season and then go back to unhealthy habits.

This is a lifestyle change. While looking good might be your initial motivation, the goal should be long-term health, not short-term approval from others.

5. Limit Alcohol

Alcohol is bad for your diet—no surprise there.

It’s full of empty calories, and when you’re drunk or buzzed, you’re more likely to indulge in other unhealthy activities and foods.

If you want to drink, stick to a maximum of two drinks.

6. Manage Emotional Instability

Bad diets often stem from emotional instability. When I feel bad, sad, or depressed, my cravings for unhealthy foods increase.

Why?
Dopamine.

Bad foods trigger dopamine release in the brain, making you feel good temporarily. Processed foods are engineered to do this, which is why we keep eating them.

If you’re feeling emotional after not seeing progress on the scale, skip weighing yourself for a few days.

This also applies to bad influences around you. Surround yourself with positive support.

That’s it for this article! I hope you found it helpful and that it shed some light on the seemingly complicated topic of dieting.