The Science of Dieting

01: Don’t be so hard on yourself

Your food environment plays a much bigger role than you realize. Weight loss failure isn’t a reflection of your character or willpower.

02: You have to set realistic expectations

Most people will never reach their dream weight. But that’s not what fad diet marketers will sell you.

03: There are No Shortcuts

Pills, Powders, Elixirs, Supplements, and Hacks Do Not Work or provide very little return on investment (ROI). Anything that does work is either illegal, requires a prescription, or surgery.

04: Nutrition is NOT a transactional service

Personal chefs, meal plans, and personal trainers are all temporary solutions. You’re the only one who can fix your diet.

05: You Have to be fully committed to your weight loss

Weight loss cannot occur on the side. If you cannot commit 100%, now might not be the time to lose weight.

06: Losing Weight requires a caloric deficit

All diets work this way. Macronutrient content and meal timing does not matter. There are many other factors but none are more important than incurring a caloric deficit.

07: There are Three (and Only Three) Ways to Incur a Caloric Deficit

Portion size, food frequency, and energy density. If you can control these three things, you will lose weight.

08: Diet is More Important than Exercise to Lose weight

Eating calories is easy, burning them is hard. It’s nearly impossible to lose weight with just exercise.

09: You have to exercise to lose weight and keep it off

Diet + Exercise > Diet > Exercise. 300 minutes per week should be your ultimate goal.

10: The First 3 months of your diet will determine what you weigh years from now

The majority of your weight loss occurs in the first 2-3 months. Most people start gaining weight back at 6 months.

11: Eat Meal Replacements, Kits, and Delivery for the First 4-8 weeks

Replacements, kits, and delivery are key to portion control. Make it easy to count calories and stay on track.

12: Home Cooked meals are the key to your long-term success

After meal replacements, eating out increases your chances of overindulging. Eat nothing but home cooked meals for 4-8 weeks to establish a new meal rhythm.

13: You must self-monitor and self-weigh to stay on track

Provides constant feedback on where you are and time to correct before it is too late.

14: Identify your obstacles to healthy eating and exercise

You often know what you need to do but you just can’t do it. Find out what is holding you back and choose strategies for overcoming.

15: If you need help, we’re here for you

There are also other very good programs to try, and programs we would recommend you steer clear of.