Everything I Learned from Losing Over 100lbs

Condensed into bullet points for you

Geraint Clarke
2 min readApr 9, 2022


Photo by Diana Polekhina on Unsplash

Here are some tips to accelerate your weight loss…

  • Calculate your BMR aka the amount of calories you need per day, just to keep your body alive.
  • Don’t consume more calories than your BMR unless you’re doing intense exercise.
  • The more muscle you have, the higher your BMR, and the more calories you’ll burn on autopilot.
  • That means lifting weights will help burn fat faster.
  • Eating fat is not unhealthy. You can eat healthy fats.
  • ‘Low fat’ on food labels just means high sugar. It’s not healthy.
  • Sugar is the enemy.
  • Sugar consumption, even a little bit, halts fat burning and growth hormone production.
  • If you’re going to eat sugar, which you shouldn’t, consume it after a workout, so it goes into replacing the energy (glycogen) in your muscles and not fat storage.
  • Everything delicious is sugar. Potatoes, rice, bread — even fruit. Avoid it all.
  • Search Paleo foods. Eat non-processed meats, nuts, vegetables, eggs etc.
  • Focus on low-glycemic foods too, these are foods that won’t spike your insulin, keeping you in the fat-burning zone all day.
  • Drink lots of water, green tea, black tea etc.
  • Don’t drink calories. No milk in your coffee or tea.
  • Ditch soda, even diet pop isn’t good for you.
  • Squash is for children. Just drink water and if you want to spice it up, put some fresh lemon juice in some cold, sparkling water.
  • Don’t eat for 4 hours before you go to sleep. If your body is busy digesting food, it won’t be able to recover or burn fat effectively.
  • Get more sleep.



Geraint Clarke

Creator of Bespoke Marketing Campaigns… Follow Me for Practical Business & Self-development Lessons. https://shor.by/geraintclarke