Episode 1 – How To Lose Weight In 2023

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How To Lose Weight in 2023

In this article, you will learn how to lose weight in the most correct and sustainable way.

This is the ONLY secret to losing weight and keeping it off for good!

Well, it has come to my attention that a lot of people are having issues with their body weight.

This can either be in the form of trying to lose or gain weight, hence I decided to create a series called “How The Body Operates” to help those who are in the same situation that I was in.

I will do my best to use simple and understandable terms to explain certain words without being too “medical”.

Without further due, here is Episode 1 of the series which is about…………………… How To Lose Weight.

Tired Of Struggling With Weight Loss?

Custom Keto Diet

What you are about to read might sound like Greek to you at first if you are new to this weight loss thing, but once you master this, you will NEVER struggle with losing weight ever again.

Hear me? Ever again!

Perhaps you have tried all different types of diets, bought so many supplements, or worked your ass off, only for you to gain back all that weight you lost once you stopped.

Bummer! I know that feeling, been there, done that. Hence I decided to let you know how weight loss occurs.

What Causes Weight Loss

So what causes weight loss to occur?? It’s simple af. Weight loss is caused by what we call a “Caloric deficit”.

You might be asking yourself “What’s a caloric deficit?”.

In simple terms, a caloric deficit is when you eat less food than what your body requires.

As human beings, we all require energy in order for our bodies to function & operate. This energy is referred to as calories.

The Definition Of Calories

Lose Weight

In simple terms, calories are the amount of energy (calories) your body needs to be able to perform physical activities.

Everyone’s body has a certain amount of calories that the body needs to maintain the body that they have now.

You might be saying, “Dude, What tf do you mean now?”.  

See whenever you consume food, you are feeding your body with the energy it needs to perform daily activities.

This energy is known as calories.

Now, to lose weight, you need to consume fewer calories (food) than what your body needs to maintain the body you have now.

This is referred to as being in a caloric deficit.

Being in a caloric deficit is what causes weight loss to happen.

Depending on how active you are, the average calorie intake to maintain the body is 2500 calories for men, and 2000 calories for women.

To know what your caloric deficit is, you will first need to know what your total calorie intake is.

Total calorie intake is the amount of energy (calories) you currently need to maintain the body you have now.

To create a caloric deficit for your body type, you need to use a TDEE calculator to know what your total calorie intake or maintenance calories is, then subtract between 200 to 500 from your maintenance to get the caloric deficit that your body needs in order to lose weight.

Once you get your caloric deficit, you must consume food that is equal to that amount of calories in order for you to lose weight.

To do this you will use an app that tracks how many calories each food contains (I will mention this app later).


This is why many people say that they are eating right but they are unable to lose weight.

The reason they are unable to lose weight is that they are eating more calories than their body needs.

So to avoid this, track your food for a week to get an estimate of the number of calories you consume on a daily basis.

To ensure that you are consuming food less than what your body requires for weight loss, you will use an app called “MyFitnessPal” to track your food.

Tracking Your Food & How To Convert Calories To Lose Weight

Once you have downloaded the app, you will use it to log the food that you eat on a daily basis (for a week) to get an estimate of how much you eat regularly.

You will stop eating & logging food on the app once you reach the caloric deficit number that you got from the TDEE Calculator.

Whenever you consume food on a daily basis, you must stop when you reach your caloric deficit number so that weight loss can occur.

Perhaps you might also be wondering, “How will tracking my food using caloric numbers help me to lose weight?”

Here is how knowing your calorie intake will help you to lose weight:

  • There are 3500 calories in 1 pound of weight
  • 7700 calories in 1 kg

I know it sounds like some complicated rocket science right now if you are new to this “calories” topic, but it will make sense in just a few…..

The numbers above mean that to lose 1 pound, you will need to subtract 500 calories from your daily food intake for 7 days in order to lose a pound per week (500 calories*7 days=3500 calories).

Meaning that you are going to be consuming 3500 fewer calories per week than you usually do in order to lose 1 pound.

If you are used to using Kilograms and not pounds, please know that:

  • There is 0.45 kg in 1 pound
  • 2.2 pounds in 1 kg & vice versa

So in order for you to lose 1kg per week, you will need to lose 2.2 pounds which is equivalent to 7700 calories.

How To Lose Weight

Now let’s apply the above information in the real world step by step:

  1. Go to Tdeecalculator.net and put in your age, weight, height, and how active you are then hit “calculate”.

The number you get will be the number of calories you need to get from the food you eat daily to maintain the body you have now.

For you to lose weight, subtract 20% from the number (which is 500 calories for most).

For instance, in my case, my daily calorie intake is 2405 calories, so for me to lose weight I will need to consume 2405-500=1905 calories to lose 1 pound every week (1 pound =3500 calories).

In a week I would have lost 3500 calories, causing me to shred off a pound. 1 pound = 0.45 kg = 3500 calories.

Tracking Your Calories

2. As mentioned above, download the app My Fitness Pal to record your food intake.

The app will help you to track how many calories are in the food that you eat daily.

Most of us though, always underestimate the amount of food we are consuming. So to avoid such, you can get yourself a food scale on Amazon to weigh your food on a daily basis.

Track each and every food you eat, then stop eating for the day when the app reaches your recommended total calorie intake.

The tracking of calories does not have to be always. Just use the app for a week or two to know how many calories you consume.

After that, you will have an idea of what you consume on a daily basis since most of us usually consume the same foods now and then.

Please, please and I mean please, do not try to lose weight too fast…

Doctors recommend losing roughly 1-2 pounds (0.45-1kg) per week as losing weight faster is not healthy.

When you lose weight faster by starving yourself or being on too strict diets, you deny your body the nutrition it needs.

This might cause sicknesses that were not there in the first place, make you weak, dehydration, certain unhealthy habits, etc.

Besides the faster you lose weight, the quicker you are going to gain it back (and even some of it).

Hence why I don’t suggest these diets that force you to be too strict.

If you want to succeed in this weight loss journey, you have to eat in a way that can be sustained in the long run (No shortcuts).

The Weight Loss Secret

Custom Keto Diet

Being in a caloric deficit is the reason why you can lose weight without ever working out.

That’s why you can have a very great workout but if your diet is trash, YOU WILL NOT SEE ANY RESULTS!

I know some might argue and say “This is all BS. I was on a diet and lost weight without counting calories”. Well duh! of course, you did!

Whatever diet you were on, caused or forced you to EAT AT A DEFICIT WITHOUT YOU EVEN NOTICING IT

This is why you always hear advice about “eating healthy” or “being on a diet” if you want to lose weight.

Diets force you to eat at a caloric deficit even when you are not aware.

Healthy food like vegetables have very low calories so no matter how much you consume them, you will still be in a caloric deficit at the end of the day.

That’s it. This is the so-called secret to losing weight.

No, it’s not your “1 egg a day diet, 14 days diet, no carbs diet” or whatever nonsense diet you can think of…the secret to losing weight is BEING IN A CALORIC DEFICIT.

I will repeat for the people at the back….the secret to losing weight is BEING IN A DEFICIT!

Master this “secret” (of course it ain’t a secret), and you will never struggle with weight loss ever again.

Summary On How To Lose Weight

To summarize everything for you, in order to lose weight you must:

  1. Know your Total Daily Calorie Intake or Maintenance calories according to your activity level, which you can calculate on the site Tdeecalculator.net
  2. Subtract between 200-500 from your maintenance calories to create a caloric deficit for your body type.
  3. Download MyFitnessPal to track your food calories
  4. Get a food scale on Amazon to weigh your food to get accurate measurements.
  5. Add exercises as a bonus to speed up the weight loss process
  6. Weigh your food and track the food using the MyFitnessPal app
  7. Drink water regularly
  8. Remain consistent and watch the weight fall off!

If you would like to lose weight without counting calories, click here to get a proven personalized diet for you.

That’s it for the first episode of this series.

I hope this post sheds some light on how weight loss occurs & has helped you in some way.

Please share the article on your social media pages if you got any value from it.

It might also help someone out there who needs this information.

In episode 2, I will be discussing what you need to know in order to start working out.

Subscribe below for more fitness episodes.

Stay Tuned.


Juventinius The Great

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