The Definitive Principle of Weight Loss

Keto or Paleo? Carbs or fats? Cardio or weights? LISS or HIIT? Dieting or exercise? Morning or evening workouts? Fasting or not? Skipping breakfast, dinner, or lunch?

Despite the variety of research and findings, they all converge on one undeniable truth: the essential requirement for weight loss is a calorie deficit.

It’s simple thermodynamics:

• If you consume more energy than you expend, your body stores the excess as fat (and muscle if you engage in weight training).
• If your intake matches your energy needs, your weight remains stable.
• If you eat less than your body burns, your body will tap into fat reserves.

Before you dismiss this with a "Yeah, I already know that!" response, pause for a moment.

This concept is not merely about "Calories In (CI) versus Calories Out (CO)" — it also encompasses the mental and creative shifts it encourages.

Visualize the following "teeter-totter" and consider printing it out or setting it as your wallpaper.

The magic begins when you understand the implications...

A close examination of the teeter-totter reveals three crucial points:

1. Reducing CI — and/or limiting its increase.
2. Increasing CO — and/or preventing its decrease.
3. Avoiding excessive decreases in CI and over-increases in CO to prevent unhealthy weight loss.

Reflect on my earlier attempts at fat loss (Photos of/by the author).

Next, consider the tri-granularity of time, calories, and environment:

• How can you decrease CI weekly, daily, meal by meal, or bite by bite by 1000, 100, or even 10 calories? At home, dining out, or while on vacation?
• How can you increase CO every week, day, exercise hour, or even when awake or asleep by 10, 100, or 1000+ calories? At home, the gym, or your work desk?
• How can you protect both variables to prevent going too far in either direction? Before, during, and after reaching your target weight?

Do you feel your mind racing with ideas?

The real magic lies in the right questions — which stem only from a solid understanding of the core principle.

"It is not the answer that enlightens, but the question."

— Eugene Ionesco

The Ingenious Strategies This Understanding Can Inspire

Take a moment with a pen and paper to ponder these questions — let the ideas flow freely.

Pro Tip: Consider using ChatGPT to explore its creative potential.

To Decrease CI Effectively...

• At home, utilize smaller plates and bowls to naturally reduce portion sizes.
• Use smaller utensils to slow your eating pace and, consequently, your intake.
• When dining out or traveling, think about sharing dishes or choosing smaller portions.
• Drink water or other zero-calorie beverages prior to meals to help manage hunger.
• Focus on calorie-light foods, such as lean proteins, broth-based soups, and salads, for more satisfaction per calorie.
• Minimize liquid calories from sugary drinks, alcohol, and high-calorie beverages. Choose (sparkling) water or herbal teas instead.

To Increase CO Strategically...

• Invest in a standing desk (or an adjustable one) for healthier standing habits. Or for something more innovative (but pricier), a treadmill desk or under-desk elliptical.
• If you enjoy gaming, select those that require physical movement, like dance or sports simulations.
• Whenever you have free time, join a trial class for a new activity. Options include Zumba, rock climbing, roller-skating, or CrossFit.
• Incorporate fidgeting, foot-tapping, or finger-drumming into your work routine — those small movements can add up.
• Take walks during calls or listen to podcasts while strolling — Dan Koe swears by this method.
• Walk your dog, or if you don’t have one, consider offering dog-walking services for extra CO and a little cash.

To Safeguard Against Overdoing It...

• Hire a fat-loss coach or dietician for advice, monitoring, and accountability.
• Set a realistic weight-loss timeline — aim to lose a maximum of 1-3 lbs per week. You didn’t gain it all in one day, and you shouldn’t expect to lose it that quickly either.
• Be aware of how your loved ones react to your weight loss; if your mom looks worried at your new weight, you may be losing too much too fast.
• Pay attention to your reflection. A little fatigue and weakness is fine, but if you notice deep eye bags and gaunt cheeks, it’s time to reconsider your approach.
• If CO is too aggressive, increase your CI. If your CI is too low, reduce your CO. Use one side of the teeter-totter to balance the other.
• Embrace G-Flux: by increasing both your CI and CO, you’ll improve your body composition. Learn more about this concept here.

Forget About Generic Weight-Loss "Hacks" — Develop Your Own

With the CI-CO teeter-totter in mind (and perhaps on your wall), let your mind generate creative strategies...

Every moment provides opportunities to think of ways to reduce CI and boost CO. These ideas often come spontaneously, so pay attention:

• The impulse to take the stairs instead of the elevator when it’s slow.
• Hesitating before going back for a third plate at a buffet.
• The thought of filling your water bottle halfway to take a break.
• The idea of parking farther away to increase your walk.
• The urge to stand up, stretch, and move when your phone rings.

The more inventive you are, the more inventive you’ll become. Over time, these "hacks" will multiply in effectiveness.

All you need to do is engrain the CICO teeter-totter in your mind — your brain will take care of the rest.

As Maxwell Maltz illustrated in "Psycho-Cybernetics,"

"The servo-mechanism of your mind functions like a guided missile. It doesn’t decide what target to aim at; it simply aims at the target you set for it. If your target is to achieve success, it automatically works to make you successful."

Focus on the teeter-totter, and your mind will handle the rest.

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