Summary of "I Coached 1000+ People, Here’s How To Actually Lose Weight"
Key Wellness Strategies, Self-Care Techniques, and Productivity Tips for Weight Loss
Weight Loss Advice Ranking Criteria
Advice is evaluated based on three criteria, each scored from 0 to 3:
- Effectiveness: Does it create real fat loss in everyday life?
- Applicability: Can an average person realistically implement it given their time, skills, food environment, and support?
- Sustainability: Can a person maintain it for years without resentment or burnout?
Total scores map to tiers:
Score Tier Description 9 S Tier Works long-term for everyone coached 8 A Tier Works long-term for most, needs more intention 7 B Tier Works long-term for some, lifestyle dependent 6 C Tier Works long-term for a small specific group 1 D Tier Sounds smart but ineffective 0 F Tier Ineffective and harmfulPopular Diet Approaches and Their Evaluation
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Low Carb (Keto, Atkins)
- Fast initial weight loss due to glycogen and water loss.
- Fat loss rate similar to other diets after 2-4 weeks.
- Medium applicability (requires planning and effort).
- Low sustainability for most due to social and effort challenges.
- Works long-term mainly for those with immediate negative carb reactions.
- Score: 6 (C Tier)
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Hormone/Carnivore/Other Macro-Cutting Diets
- Work similarly to low carb (cutting junk/sweets).
- Medium applicability, low sustainability.
- Score: Similar to low carb (C Tier)
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Magic Foods and Metabolism Boosters (Apple Cider Vinegar, Coffee, Lemon Juice)
- Minimal calorie burn increase (tens of calories).
- Ineffective and harmful due to chasing shortcuts and reliance on stimulants.
- Score: 0 (F Tier)
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Intermittent Fasting (IF)
- Easy to start, high applicability.
- Effectiveness high initially but requires escalating fasting which is unsustainable socially.
- Low sustainability for most.
- Score: 7 (B Tier)
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Intuitive Eating
- Hunger/fullness cues maintain current weight, not fat loss.
- Many have misfiring cues due to years of overriding signals.
- Requires strong nutrition knowledge.
- High sustainability but low applicability and medium effectiveness for fat loss.
- Best as a final goal after skill-building.
- Score: 6 (C Tier)
-
Macro Ratios (e.g., 40/40/20)
- Overkill for average fat loss; better for body sculpting.
- Focus should be on calorie target and protein intake.
- Medium sustainability (complexity).
- Score: 8 (A Tier)
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Calorie Calculators
- Often overestimate calorie burn and protein needs.
- Static assumptions don’t adjust as body changes.
- Leads to hunger spikes or stalled weight loss.
- Medium sustainability, high applicability early on.
- Score: 6 (C Tier)
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Personalized Calorie Targets Based on Body Response
- Adjust targets by measuring fat loss (not just weight) and lean mass.
- Uses real body data, adapts over time.
- Reduces hunger and cravings, increases consistency.
- Score: 9 (S Tier)
Exercise and Fat Loss
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Formal Workouts (Hour-long sessions)
- Burn about 300 calories (equivalent to two small cookies).
- Ineffective alone for fat loss.
- Score: D Tier
-
HIIT Afterburn Effect
- Adds only 5-15% extra calories burned post-workout.
- Minimal impact on fat loss.
- Score: D Tier
-
Fasted Cardio
- Slightly more fat burned during workout, but compensated later by hunger.
- Minimal net fat loss effect.
- Score: D Tier
-
Strength Training
- Burns ~300 calories per session.
- Muscle gain increases resting calorie burn slightly.
- Important for retaining muscle as you get leaner and older.
- Effectiveness depends on body fat stage.
- Score: 7 (B Tier)
-
Non-Exercise Activity Thermogenesis (NEAT)
- Includes walking, pacing, fidgeting.
- Can double calories burned compared to formal workouts.
- High applicability and sustainability.
- Score: 8 (A Tier)
Tracking and Consistency
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100% Accurate Tracking
- Impossible due to label inaccuracies and real-life challenges.
- Leads to burnout and all-or-nothing mindset.
- Score: 0 (F Tier)
-
Consistent Tracking
- Focus on logging foods consistently rather than perfectly.
- Use consistent calorie estimates for common foods/meals.
- Calorie numbers matter only if they produce fat loss.
- Allows detachment from obsessive calorie counting and reattachment to body feedback.
- Score: 8 (A Tier)
Handling Cheat Days and Weekend Eating
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Cheat Days
- Cause hunger spikes, metabolism dips, loss of data consistency.
- Reinforce harmful all-or-nothing mindset.
- Score: 0 (F Tier)
-
Calorie Cycling
- Adjust calorie intake over the week (lower on weekdays, higher on weekends).
- Maintains a steady weekly deficit (~15%).
- Prevents hunger spikes and metabolism dips.
- Maintains data consistency.
- Medium applicability and sustainability.
- Score: 7 (B Tier)
Managing Plateaus and Recovery
- Deficit Breaks
- Temporary return to maintenance calories for 2+ weeks.
- Allows hunger, metabolism, and motivation to reset.
- High effectiveness, applicability, and sustainability.
- Score: 9 (S Tier)
Dealing with Cravings, Hunger, and Busy Weeks
Three main reasons for blowing targets: hunger, cravings, convenience.
Top 3 S Tier Methods:
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Protein Intake
- 18% of calories from protein is sufficient.
- Eat one 20g protein source (<150 calories) four times daily (meals + snack).
- Reduces hunger and cravings, easy to rotate.
-
Regular Eating Schedule
- Eat every 3.5 to 4 hours.
- Hunger before scheduled time signals need for more protein.
-
High-Quality Sleep
- 8-9 hours with minimal awakenings.
- Lowers cravings by 30-40%, hunger by 20-30%, and increases calorie burn by 5-10%.
Personalizing Your Weight Loss Plan
Use a Measure → Change → Test → Repeat loop, similar to tailoring a dress:
- Identify one issue at a time:
- Habit issue (e.g., disrupted eating rhythm)
- Psychological issue (e.g., social discomfort)
- Outcome issue (e.g., fat loss stall)
- Make one small change per week to address the chosen issue.
- Avoid trying to fix everything at once.
This approach is highly effective, applicable, and sustainable. It builds internal skills rather than relying on external accountability or willpower.
Harmful Mindsets to Avoid
- Chasing Hacks and Shortcuts: Leads to disappointment and loss of self-trust.
- All-or-Nothing / Perfection or Quit: Causes burnout and quitting tracking or plans.
- No Pain, No Gain / Tough Love: Turns normal challenges into character flaws.
- External Accountability Dependence: Leads to avoidance coping and no internal skill development.
Summary of Top Tier (S Tier) Strategies
- Personalized calorie targets based on body fat and fat loss measurements.
- Deficit breaks (planned maintenance periods).
- Consistent (not perfectly accurate) calorie tracking.
- Protein intake strategy (4x 20g protein servings daily).
- Eating every 3.5-4 hours.
- High-quality sleep (8-9 hours).
- Personalized, iterative habit and mindset adjustments.
Presenters / Sources
- Primary Presenter: Unnamed coach (referred to as “I” throughout)
- Co-coach: Lucia (mentioned as co-creator of the weight loss program)
Category
Wellness and Self-Improvement
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