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Caffeine

If you’re like me, you probably have had too much coffee on certain days. Well, today is one of those days. Luckily for you, I do this about 3 times a week so my thoughts are not as scatterbrained as they would have been about 3 months ago.

All kidding aside, if you are looking for a good coffee brand I highly recommend you check out Paper Street Coffee. They have great coffee and even better people running the show over there.

Before you say anything, Im aware this is a very clickbait-y title. I wanted you to stop and actually read this. What I am going to talk about today is important. Incredibly important actually.

Stop trying to lose weight fast.

Im not saying you can't have a weight loss goal but be realistic with it. Talk to a nutrition professional and get a timeline from them. If the timeline sounds too good to be true it most likely will be. Either they are lying to you to get your business or they are about to starve you. Just thought id share that.

Losing weight is a lot like investing money. You can make huge gains financially but how sustainable is it? Would you rather have weekly returns of $20 that increase every month or have the chance to make $100 every 3rd week? Most people are going to take the chance to make the $100. The smart investors know that taking consistent money is where it's at. Warren Buffet said “ No one wants to get rich slow” Weight loss is no different. No one wants to lose weight slow. You COULD find a way to lose 10-20lbs really quick but there's an extremely high chance you gain 60-80% of it back. The “successful” people you see online or in the gym are the ones who take their small returns each week and stack it. Losing .5lbs for 20+ weeks is a return of 10lbs with the likelihood that you lost zero muscle and lost all fat.

If that analogy doesn't change your mind maybe these few questions will:

• What did you learn?

• How did this change your life in a short period of time?

• How did you feel during it?

• How much of this was actually body fat and not water or muscle mass?

If you have followed me for any period of time you will know that those are the first 4 questions im going to ask you when you tell me you lost a bunch of weight but gained it all back.

Before I go on a caffeine-infused rant, let me give you some tips on what to do instead!

Are you still struggling with your nutrition?

Have you found these newsletters helpful but still need more help?

Join Fit & Fueled! It feels like every week I drop a new guide or e-book on how to improve your nutrition.

Im not going to sit here and beg you to join, BUT everyone in the group has either DMed me or told me in person how helpful this group has been.

The choice is yours!

I hope to see you in there soon.

Still, keep your weight loss goal but extend your runway. Change 1 month to 3 or change 3 to 6. This allows you to still hit your goal but ensures you're getting the most out of this weight loss plan. You will limit the amount of muscle mass you could lose while maximizing your ability to lose body fat. If all plays out like it should, you might realize that your goal was just a number and you look and feel way better at a number that was lower than needed.

Plan to have your weight loss be anywhere from .5-1lb of body weight per week. Anything over 1lb will heighten the chances of losing muscle mass and anything under ..5lbs is not a steep enough energy deficit to allow for sustained weight loss.

Focus on the habits…. And then watch the fat melt off. Time for another analogy! I use this analogy all the time but remember in high school when you would stare at the clock in a boring class? It never moved. At least it felt like that, but your fun classes always seemed to end really quickly. Well, that's because you were entertained in one and the other was boring. Weight loss is no different, you want that number on the scale to go down ASAP. Obsessing over losing weight is no different than staring at the clock in a boring class. Its going to feel boring and feel like it will never happen. But if you keep yourself entertained by focusing on different habits that produce weight loss, the fat will melt away.

As always reach out with questions comments or concerns. I would love to help out in any way possible

Relevant links

Content of the week

Dont forget to call your mom, unless she blocks you on social media

-Mike

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