Everything I Learned from Losing Over 100lbs

Condensed into bullet points for you

2 min readApr 9, 2022

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.