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Eat It! The Most Sustainable Diet and Workout Ever Made: Burn Fat, Get Strong, and Enjoy Your Favorite Foods Guilt Free
Gary Vaynerchuk's personal trainers explain how you can enjoy your favorite foods without guilt while losing weight, getting stronger, and improving your health.
Some "experts" say, Don't eat carbs because insulin makes you fat. Other "experts" say, Don't eat fat because fat makes you fat. Others say, Don't eat protein because protein makes you fat. Some even say, Don't eat fruit because sugar makes you fat. So the logical conclusion would be not to eat anything at all... except for the other "experts" who say that makes you fat because it's starvation mode.
Who should you believe? Who is right? Who is an ignoramus? And who is just trying to make a quick buck? It's confusing and difficult to know who to trust, but by the end of this book you'll realize you don't need to eliminate anything from your diet. You can enjoy all your favorite foods (in moderation) while losing fat and achieving your goals.
The issue is the "in moderation" bit. That's not a fun or sexy sell. And most people are far less likely to spend their money on "moderation" when a half-naked Instagram influencer is advertising that you can lose 50 pounds in 24 hours while stuffing your face full of cake! That said, considering you've got this book in your hands, you must be tired of the lies and deception in fitness marketing and are ready to understand the truth.
Let's dive in.
Some "experts" say, Don't eat carbs because insulin makes you fat. Other "experts" say, Don't eat fat because fat makes you fat. Others say, Don't eat protein because protein makes you fat. Some even say, Don't eat fruit because sugar makes you fat. So the logical conclusion would be not to eat anything at all... except for the other "experts" who say that makes you fat because it's starvation mode.
Who should you believe? Who is right? Who is an ignoramus? And who is just trying to make a quick buck? It's confusing and difficult to know who to trust, but by the end of this book you'll realize you don't need to eliminate anything from your diet. You can enjoy all your favorite foods (in moderation) while losing fat and achieving your goals.
The issue is the "in moderation" bit. That's not a fun or sexy sell. And most people are far less likely to spend their money on "moderation" when a half-naked Instagram influencer is advertising that you can lose 50 pounds in 24 hours while stuffing your face full of cake! That said, considering you've got this book in your hands, you must be tired of the lies and deception in fitness marketing and are ready to understand the truth.
Let's dive in.
240 pages, Hardcover
Published June 7, 2022
231 people are currently reading
600 people want to read
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Displaying 1 - 30 of 105 reviews
February 2, 2022
Every time I talk to one of my friends that’s looking to lose a few pounds, I can almost guarantee I’ll hear one of the following strategies: keto, Paleo, intermittent fasting. However we have come full circle, and while those diets have their place and value for most of us they aren’t sustainable long term. As deeply unsexy as it may be, calories in, calories out is still the most sustainable and realistic method of fat loss and it takes longer than you think it should and it’s probably going to suck. Once you get to that place mentally, accept it, and most importantly believe in it and yourself, this book will be a valuable tool that helps you accomplish long term weight loss with very practical, deeply unsexy TRUTH.
July 26, 2022
I stumbled across Jordan Syatt’s YouTube channel while doing some research on weight loss and I loved his no nonsense approach to it. There’s so much noise when it comes to how to lose weight and he simplifies everything. This book was exactly that. A straight forward plan to get to a healthier weight. So many great tips that I’ll be incorporating into my own journey! 🙌🏼
September 6, 2022
I had lost about 100 pounds by significantly changing my diet and exercise plan about 9 years ago...no surgeries. This book has great info., alot of what I have done and seen work. Going to try their schedule for lifting to see if there is a difference and more definition of muscles compared to what I do. Increase of protein and how to calculate caloric intake, again, going to see if more successful than what I do currently in order to lose the last 20 pounds. But, it makes sense. Easy read, great info., I have high hopes.
July 29, 2024
Practical straight forward advice, strategies and support (with great humor and wit) for anyone interested in learning the honest truth about fat loss! This is great for an industry professional continuing their education or simply anyone who is interested in starting their weight loss journey!
September 8, 2025
I am not big into following fitness influencers/ trends etc. Growing in the 90s was enough for me ✌🏻
BUT I do follow Jordan and have for a long time, and his content is awesome.
He’s all about being healthy, making sustainable changes and also enjoying your food and activities.
This book was all about mindset and how you can still eat and enjoy foods and workouts and still reach your goals.
September is a huge reset for me, so this timing was perfect.
BUT I do follow Jordan and have for a long time, and his content is awesome.
He’s all about being healthy, making sustainable changes and also enjoying your food and activities.
This book was all about mindset and how you can still eat and enjoy foods and workouts and still reach your goals.
September is a huge reset for me, so this timing was perfect.
October 7, 2022
3.5 — rounding up. Having followed Jordan Syatt on IG this was a deeper dive into the “how” of losing weight sustainably for the long term, while debunking some of the claims that people (aka influencers) tend to make about the BEST plan for weight loss or the BEST exercise program. Plain and simple, no shortcuts, gotta be in it for the long term to live a healthier life. A quick read (read on a flight) — would recommend if you enjoy nutrition/health/exercise books.
November 23, 2024
This book is great and id recommend to anyone! I've been following Jordan Syatt for years, but only just recently found out he wrote a book! It is so straightforward and logical, with lots of tips and tricks I haven't seen elsewhere
June 18, 2022
Just buy it!
Honestly this book is fantastic! It’s given me so much insight and helped me with the mental aspect so much! I’m so grateful to Jordan and Mike for writing this gem!
Honestly this book is fantastic! It’s given me so much insight and helped me with the mental aspect so much! I’m so grateful to Jordan and Mike for writing this gem!
June 21, 2022
Best diet book ever. Common sense, straightforward sensible advice
June 24, 2022
Losing fat is simple; no one said it was easy, but the principles really are simple. And they are broken down nicely by Jordan and Mike. No fancy detoxes or pills, just back to basics.
If you follow them on social media, none of this information is ground breaking. However it is nice having it all in one convenient book for guidance and reference.
If you follow them on social media, none of this information is ground breaking. However it is nice having it all in one convenient book for guidance and reference.
October 30, 2022
Eat It! (2022) offers a sensible, fact-based and reassuring weight-loss program for those of us who are tired of chasing the latest diet trends. You’ll find sound advice and a guilt-free approach to shedding pounds and eating sensibly.
JORDAN SYATT is Gary Vaynerchuk’s personal trainers. Jordan is the founder of Syatt Fitness, an online fitness coaching businesses. He has helped hundreds of clients in the gym and thousands more online to get leaner, stronger, and healthier, and to develop a better relationship with food. Along with co-author Mike Vacanti, Jordan cohosts the How to Become a Personal Trainer podcast. Their work has been featured all over the world and across the media, including CNN, Huffington Post, Business Insider, Men’s Health, Men’s Fitness, and other outlets. Jordan lives in Dallas.
MICHAEL VACANTI is one of Gary Vaynerchuk’s personal trainers. Mike is the founder of On the Regimen, an online fitness coaching businesses. He has helped hundreds of clients in the gym and thousands more online to get leaner, stronger, and healthier, and to develop a better relationship with food. Along with co-author Jordan Syatt, Mike cohosts the How to Become a Personal Trainer podcast. Their work has been featured all over the world and across the media, including CNN, Huffington Post, Business Insider, Men’s Health, Men’s Fitness, and other outlets. Mike lives in Minnesota.
---
Learn how to lose weight without feeling trapped and unable to enjoy life.
Paleo, keto, low-fat, high-fat, low-carb – who knows? If you’ve tried to shed a few pounds over the past few years, there’s a good chance you’ve tried one or half a dozen of the different diet plans out there. Most of them claim to have some sort of logical approach to weight loss, but many of them are simply trying to sell you apps, cookbooks, fancy drinks, or pricey memberships.
Jordan Syatt and Michael Vacanti have years of experience helping hundreds of people lose weight. Their successful track record has led them to becoming in-demand personal trainers, with clients like the entrepreneur Gary Vaynerchuk. They’re here to tell you that you don’t need to cut carbs or fat from your diet. And you don’t need to worry about what’s on the menu at the next holiday gathering, either. Their plan is so simple you might not believe it. But it works every time.
---
Weight loss isn’t a straight line.
Welcome to Eat It! If you’ve made it here, that means you’re probably interested in losing weight, or maybe just improving your relationship to food. That’s fantastic. It means you have some level of motivation and desire, which is important. As you probably know already, weight loss isn’t easy. If it was, there wouldn’t be a hundred different diets out there and millions of people looking for a plan that works for them.
For this reason, it’s important to start by setting some expectations. Having misguided expectations is one of the biggest roadblocks to losing weight. People lose a few pounds early on, then they put on a pound, or plateau a bit, and that’s it. They give up. They figure it’s not working so why put yourself through the ordeal?
So here’s the first point to remember: Weight loss is not a straight line. Generally speaking, there are different weight loss patterns, but they all have spikes or plateaus. None of them feature an unbroken decrease in weight. There’s a good reason for this. It’s called homeostasis. This is a built-in condition all bodies have where our internal systems are constantly working to keep us the same tomorrow as we are today. This includes how much we weigh. So it’s completely natural for your weight to spike from time to time while you’re on a weight-loss program.
Perhaps the best expectations to set for yourself are monthly averages, not daily or weekly. If you stay on track you can expect to lose an average minimum of 1-2 pounds, or an average maximum of 6-8 pounds.
The other thing to keep in mind is that there are many reasons a body puts on weight, and many of them are unrelated to body fat. One of the most common reasons is water retention. This brings us to another fact: carbs don’t make you fat. But carbs do lead to water retention. Think of it like a slice of bread soaking up some water. This is basically what goes on in your body when you eat carbs. And it’s also why people quickly lose weight when they start a zero-carb keto diet. They’re not losing body fat, they’re losing water weight. And they’ll put those pounds back on as soon as they start eating carbs again.
Even something as simple as what time of day you weigh yourself – and how long it’s been since you’ve had your last poo – can influence the number that shows up on your scale. The point is, don’t let a small increase in your weight cause you to give up. Instead, set your expectations appropriately and know that weight loss isn’t a straight line.
In the sections that follow we’ll take a closer look at what the right track might be for you, and how you can start your own weight-loss program today.
---
Losing weight comes down to calorie intake, and adhering to the 80-20 rule.
When’s a good time to start losing weight? Is it after the holidays? At the beginning of a new year? On your next birthday? No. It’s right now. If you wait for the perfect conditions to arise, you’ll be waiting forever. There’s always an excuse to delay. So, you must simply make a commitment and take the first step. Let the positive results that follow be your motivation to continue.
Fortunately, the path is simple. But let’s face it, it won’t be a walk in the park. In other words, it’s simple, but it isn’t easy.
Losing body fat requires only one thing: a calorie deficit. That’s it.
A calorie deficit means that every day you burn more calories than you consume. It doesn’t matter if you’re eating fatty foods, lean foods, carbs – a calorie is a calorie. This might sound crazy, given the amount of diets out there that would appear to suggest otherwise, but it’s absolutely true. As the authors say, “All calories are created equal.” If you stay under your calorie limit, you’ll lose weight by burning fat. It’s that simple.
Now, this doesn’t mean you should just eat your calories in donuts and ice cream every day. That could lead to all sorts of health problems. But it does mean that you can still enjoy your favorite foods in moderation.
In fact, the authors have found that the best way to ensure that their clients stay on track is to allow for some leeway. When regimens are overly strict, it can cause people to think that they’ve failed with the slightest misstep.
In their experience, the authors have found the 80-20 rule to be the perfect way to keep people focused on long-term success. All this means is, if you’re hitting your daily goal 80 percent of the time, you’ll be fine. You’ll still lose weight and hit your target goal. Just remember, no one got fat from a day, a week, or even a month of overeating. Serious weight gain happens from the effects of a sustained lifestyle. So if you venture off the path for a while, don’t give up. Say it with me: DON’T GIVE UP! Just dust yourself off, get back on track and focus on staying under your daily calorie limit at least 80 percent of the time.
Now, what is your calorie limit? And what kind of foods will give you the best results? Let’s find out in the next section.
---
To lose weight, stay under your calorie limit and prioritize protein.
Okay. We’ve covered the importance of setting accurate expectations. And we’ve covered the importance of being consistent within an 80-20 framework that offers some leeway. Now, let’s get into the nitty gritty of food and nutrients.
To start with, let’s get your daily calorie limit sorted out.
This couldn’t be easier. Simply pick your desired weight – your goal body weight – and multiply it by twelve. So, if you would like to weigh 175 pounds, then your calorie intake should be around 2,100 calories per day.
The only other thing to keep track of is your protein intake. (We’ll get to the reason why in a second.) This is super easy to remember because your protein target is once again directly related to your target weight. If you’re aiming for 175 pounds, your daily intake of protein should be around 175 grams.
Again, so long as you’re eating under 2,100 calories a day, it doesn’t really matter what you eat – you’ll be at a caloric deficit and therefore you’ll lose weight. But that isn’t a green light to eat 2,100 calories worth of junk food everyday. Instead, what you want to aim for is a flexible diet, made up primarily of healthy, nutrient-rich foods, such as fruits, vegetables, beans, lentils, lean meats, good fats, whole grains, and enough water to stay hydrated.
When considering the best nutrients to help you lose weight, we need to look at the four macronutrients: protein, carbs, fat, and alcohol.
Here’s a helpful rule of thumb:Protein contains four calories per gram.Carbs also contain four calories per gram. Fat contains nine calories per gram.And alcohol contains seven calories per gram.
Now, even though a calorie is a calorie no matter where it comes from, anyone looking to lose weight should put a priority on protein. This is because protein will make your body feel fuller with fewer calories. And when it comes to metabolism, protein is the champion because you burn more calories digesting protein than any other macronutrient. But, perhaps more importantly, it is also crucial in building muscle and increasing strength.
Creating muscle isn’t an absolute necessity when it comes to losing weight, but it is extremely beneficial. Here’s another bit of nutritional science: The more muscles you have, the faster your metabolism is. While one pound of fat will burn around three calories per day, one pound of muscle will burn around six calories per day. In other words, as you build more muscle, you’ll also be speeding up the weight-loss process and the number of calories your body can burn in a given day.
That said, don’t listen to the so-called experts in your social media feeds that tell you to avoid carbs and fats. Carbs and fats both have important roles to play in overall health. Carbs are vital to giving you energy. Think of carbs as the food that will fuel your workouts and make it possible to become stronger, more muscular, and more toned.
Dietary fats are also an essential nutrient. If anyone tells you that you should try and cut fats from your diet altogether, don’t listen to them. Unfollow! Block! If you didn’t eat any fats, you would cease to live. Period. They’re considered essential for many reasons, not the least of which is keeping your hormonal health in balance.
Could many of us stand to become healthier by reducing the amount of carbs and fats we eat? Yes – which is why the authors want to emphasize the importance of protein over carbs and fats, especially if you want to lose weight. To that end, the authors have created a priority list to help you better understand the kind of foods you should be focusing on day-to-day.
The number one priority is the foods you like. More specifically, the nutritious foods you like to eat. The ones that don’t contain massive amounts of calories, leave you feeling full, satisfied and energized. Don’t eat cottage cheese if it makes you want to barf. Maybe go for Greek yogurt instead. If tofu isn’t your jam, maybe salmon is? Eat what you like, because no one lasts long on a diet that is full of food that makes you unhappy.
Priority number two is calories. Stay on track and stay under your daily calorie limit. It should go without saying that keeping track of your calories is key to success.
Priority number three is protein. If you only pay attention to the first two priorities, you will lose weight simply by being at a calorie deficit. But hitting your protein goal will help you lose weight more comfortably and more efficiently.
The fourth and final priority is carbs and fats. This is at the bottom of the list because, in terms of losing weight, as long as you’re paying attention to all the other priorities, it doesn’t really matter how much carbs and fats you’re eating. As long as you’re under your calorie limit and hitting your protein goal, you’ll be all set.
Having said all that. It doesn’t hurt to add a little exercise to your regimen, does it? In the last chapter we’ll take a quick look at the best workouts you can do to help you lose weight.
---
Strength training is the best exercise for losing weight.
At the risk of sounding like a broken record, we’ll just say it one last time: All you need to do to lose weight is maintain a calorie deficit. If you do this everyday, at least 80 percent of the time, you will lose fat and lose weight.
If, on top of this calorie deficit, you prioritize protein, you’ll be losing weight more efficiently. If, on top of maintaining a calorie deficit and prioritizing protein, you exercise on a regular basis – then you’ll really be burning fat and losing weight at your maximum potential.
As we’ve already mentioned, if you can add muscle while losing body fat, your body and your metabolism will become better conditioned and more efficient at getting you to your goal. Protein is the best food you can eat to help you build that muscle. And since strength training is the best kind of exercise for building muscle, it stands to reason that this is the best workout you can do to help promote weight loss.
So, what does an optimal strength training regimen look like? The authors offer six-steps that you should keep in mind when working out.
First: Focus on full-body exercises. Don’t just do a series of bicep curls and call it a day. Instead, do exercises that hit groups of lower body and upper body muscles all at the same time. Squats and lunges are great for the lower body, and chin-ups, shoulder presses and rowing are all fantastic for the upper body.
Second: Don’t forget to rest between sets. In order to develop muscles and become stronger, you need to let your body rest and recover. So, a good upper body workout for you might be three sets of ten chin-ups. In between each set, take at least a two-to-four minute break. The less experience you have, the longer the rest should be. So start with four and work your way up to a two minute rest.
Third: Practice good technique. Lifting weights is a great way to build muscles, but don’t start lifting if you don’t know the right technique. Professional trainers and video tutorials are great resources to help prevent an emergency room visit.
Fourth: Consistency. Try to hit the optimal mark of doing three to four sessions a week, each one lasting around 45 to 75 minutes. Don’t try to make each one amazing. If one out of five is perfect, and three are mediocre, and one is crap – that’s okay. Just don’t think you’re going to make progress by doing some occasional squats.
Fifth: Make it Progressive. The term progressive overload is all about pushing your limits in every session. This is how you build muscle and gain strength. Don’t just stick with the same weights and the same amount of repetitions every time. Instead, make progress, push yourself, do more.
Sixth: Take rest days. Don’t overdo it. If you’re lifting weights every day, you’re likely doing more harm than good. Just as you should rest between sets, you need to let your body recover after a full workout. Do not forget this. Proper recovery is key to building muscle and increasing strength.
So, there you have it. All you need to do now is calculate your calorie limit and protein intake by choosing your desired weight goal. The authors recommend keeping track of your weight and counting your calories in the first months. There are plenty of online resources out there to help you with that. But if you don’t like the idea of stepping on a scale everyday, don’t worry. You know your body. You know how your clothes fit. You know how you feel everyday. You’ll know when you’re getting results, and you’re sure to feel better about yourself when you begin hitting your goals consistently.
---
To lose weight by losing body fat, you simply need to maintain a calorie deficit. To do this, take your goal weight and multiply it by twelve. This number should be your daily calorie limit, and you should aim to be within this daily limit 80 percent of the time. You can eat the foods you like while on this diet but you should prioritize proteins, which will help you to feel full with less calories and build muscle which will benefit your metabolism.
And here’s some more actionable advice: Fend off hunger with zero calorie drinks and brushing your teeth!
It’s okay and natural to experience some lingering hunger, especially in the early stages. But if you’re feeling the overwhelming desire to go over your calorie limit at the end of the day, there are some tips on how to work through it. First, get to know your calorie free beverages, like seltzer, coffee, teas, sodas, and certain diet juices. Also, no one knows why – it’s one of life’s mysteries – but brushing your teeth is a reliable way to settle down those nagging cravings.
JORDAN SYATT is Gary Vaynerchuk’s personal trainers. Jordan is the founder of Syatt Fitness, an online fitness coaching businesses. He has helped hundreds of clients in the gym and thousands more online to get leaner, stronger, and healthier, and to develop a better relationship with food. Along with co-author Mike Vacanti, Jordan cohosts the How to Become a Personal Trainer podcast. Their work has been featured all over the world and across the media, including CNN, Huffington Post, Business Insider, Men’s Health, Men’s Fitness, and other outlets. Jordan lives in Dallas.
MICHAEL VACANTI is one of Gary Vaynerchuk’s personal trainers. Mike is the founder of On the Regimen, an online fitness coaching businesses. He has helped hundreds of clients in the gym and thousands more online to get leaner, stronger, and healthier, and to develop a better relationship with food. Along with co-author Jordan Syatt, Mike cohosts the How to Become a Personal Trainer podcast. Their work has been featured all over the world and across the media, including CNN, Huffington Post, Business Insider, Men’s Health, Men’s Fitness, and other outlets. Mike lives in Minnesota.
---
Learn how to lose weight without feeling trapped and unable to enjoy life.
Paleo, keto, low-fat, high-fat, low-carb – who knows? If you’ve tried to shed a few pounds over the past few years, there’s a good chance you’ve tried one or half a dozen of the different diet plans out there. Most of them claim to have some sort of logical approach to weight loss, but many of them are simply trying to sell you apps, cookbooks, fancy drinks, or pricey memberships.
Jordan Syatt and Michael Vacanti have years of experience helping hundreds of people lose weight. Their successful track record has led them to becoming in-demand personal trainers, with clients like the entrepreneur Gary Vaynerchuk. They’re here to tell you that you don’t need to cut carbs or fat from your diet. And you don’t need to worry about what’s on the menu at the next holiday gathering, either. Their plan is so simple you might not believe it. But it works every time.
---
Weight loss isn’t a straight line.
Welcome to Eat It! If you’ve made it here, that means you’re probably interested in losing weight, or maybe just improving your relationship to food. That’s fantastic. It means you have some level of motivation and desire, which is important. As you probably know already, weight loss isn’t easy. If it was, there wouldn’t be a hundred different diets out there and millions of people looking for a plan that works for them.
For this reason, it’s important to start by setting some expectations. Having misguided expectations is one of the biggest roadblocks to losing weight. People lose a few pounds early on, then they put on a pound, or plateau a bit, and that’s it. They give up. They figure it’s not working so why put yourself through the ordeal?
So here’s the first point to remember: Weight loss is not a straight line. Generally speaking, there are different weight loss patterns, but they all have spikes or plateaus. None of them feature an unbroken decrease in weight. There’s a good reason for this. It’s called homeostasis. This is a built-in condition all bodies have where our internal systems are constantly working to keep us the same tomorrow as we are today. This includes how much we weigh. So it’s completely natural for your weight to spike from time to time while you’re on a weight-loss program.
Perhaps the best expectations to set for yourself are monthly averages, not daily or weekly. If you stay on track you can expect to lose an average minimum of 1-2 pounds, or an average maximum of 6-8 pounds.
The other thing to keep in mind is that there are many reasons a body puts on weight, and many of them are unrelated to body fat. One of the most common reasons is water retention. This brings us to another fact: carbs don’t make you fat. But carbs do lead to water retention. Think of it like a slice of bread soaking up some water. This is basically what goes on in your body when you eat carbs. And it’s also why people quickly lose weight when they start a zero-carb keto diet. They’re not losing body fat, they’re losing water weight. And they’ll put those pounds back on as soon as they start eating carbs again.
Even something as simple as what time of day you weigh yourself – and how long it’s been since you’ve had your last poo – can influence the number that shows up on your scale. The point is, don’t let a small increase in your weight cause you to give up. Instead, set your expectations appropriately and know that weight loss isn’t a straight line.
In the sections that follow we’ll take a closer look at what the right track might be for you, and how you can start your own weight-loss program today.
---
Losing weight comes down to calorie intake, and adhering to the 80-20 rule.
When’s a good time to start losing weight? Is it after the holidays? At the beginning of a new year? On your next birthday? No. It’s right now. If you wait for the perfect conditions to arise, you’ll be waiting forever. There’s always an excuse to delay. So, you must simply make a commitment and take the first step. Let the positive results that follow be your motivation to continue.
Fortunately, the path is simple. But let’s face it, it won’t be a walk in the park. In other words, it’s simple, but it isn’t easy.
Losing body fat requires only one thing: a calorie deficit. That’s it.
A calorie deficit means that every day you burn more calories than you consume. It doesn’t matter if you’re eating fatty foods, lean foods, carbs – a calorie is a calorie. This might sound crazy, given the amount of diets out there that would appear to suggest otherwise, but it’s absolutely true. As the authors say, “All calories are created equal.” If you stay under your calorie limit, you’ll lose weight by burning fat. It’s that simple.
Now, this doesn’t mean you should just eat your calories in donuts and ice cream every day. That could lead to all sorts of health problems. But it does mean that you can still enjoy your favorite foods in moderation.
In fact, the authors have found that the best way to ensure that their clients stay on track is to allow for some leeway. When regimens are overly strict, it can cause people to think that they’ve failed with the slightest misstep.
In their experience, the authors have found the 80-20 rule to be the perfect way to keep people focused on long-term success. All this means is, if you’re hitting your daily goal 80 percent of the time, you’ll be fine. You’ll still lose weight and hit your target goal. Just remember, no one got fat from a day, a week, or even a month of overeating. Serious weight gain happens from the effects of a sustained lifestyle. So if you venture off the path for a while, don’t give up. Say it with me: DON’T GIVE UP! Just dust yourself off, get back on track and focus on staying under your daily calorie limit at least 80 percent of the time.
Now, what is your calorie limit? And what kind of foods will give you the best results? Let’s find out in the next section.
---
To lose weight, stay under your calorie limit and prioritize protein.
Okay. We’ve covered the importance of setting accurate expectations. And we’ve covered the importance of being consistent within an 80-20 framework that offers some leeway. Now, let’s get into the nitty gritty of food and nutrients.
To start with, let’s get your daily calorie limit sorted out.
This couldn’t be easier. Simply pick your desired weight – your goal body weight – and multiply it by twelve. So, if you would like to weigh 175 pounds, then your calorie intake should be around 2,100 calories per day.
The only other thing to keep track of is your protein intake. (We’ll get to the reason why in a second.) This is super easy to remember because your protein target is once again directly related to your target weight. If you’re aiming for 175 pounds, your daily intake of protein should be around 175 grams.
Again, so long as you’re eating under 2,100 calories a day, it doesn’t really matter what you eat – you’ll be at a caloric deficit and therefore you’ll lose weight. But that isn’t a green light to eat 2,100 calories worth of junk food everyday. Instead, what you want to aim for is a flexible diet, made up primarily of healthy, nutrient-rich foods, such as fruits, vegetables, beans, lentils, lean meats, good fats, whole grains, and enough water to stay hydrated.
When considering the best nutrients to help you lose weight, we need to look at the four macronutrients: protein, carbs, fat, and alcohol.
Here’s a helpful rule of thumb:Protein contains four calories per gram.Carbs also contain four calories per gram. Fat contains nine calories per gram.And alcohol contains seven calories per gram.
Now, even though a calorie is a calorie no matter where it comes from, anyone looking to lose weight should put a priority on protein. This is because protein will make your body feel fuller with fewer calories. And when it comes to metabolism, protein is the champion because you burn more calories digesting protein than any other macronutrient. But, perhaps more importantly, it is also crucial in building muscle and increasing strength.
Creating muscle isn’t an absolute necessity when it comes to losing weight, but it is extremely beneficial. Here’s another bit of nutritional science: The more muscles you have, the faster your metabolism is. While one pound of fat will burn around three calories per day, one pound of muscle will burn around six calories per day. In other words, as you build more muscle, you’ll also be speeding up the weight-loss process and the number of calories your body can burn in a given day.
That said, don’t listen to the so-called experts in your social media feeds that tell you to avoid carbs and fats. Carbs and fats both have important roles to play in overall health. Carbs are vital to giving you energy. Think of carbs as the food that will fuel your workouts and make it possible to become stronger, more muscular, and more toned.
Dietary fats are also an essential nutrient. If anyone tells you that you should try and cut fats from your diet altogether, don’t listen to them. Unfollow! Block! If you didn’t eat any fats, you would cease to live. Period. They’re considered essential for many reasons, not the least of which is keeping your hormonal health in balance.
Could many of us stand to become healthier by reducing the amount of carbs and fats we eat? Yes – which is why the authors want to emphasize the importance of protein over carbs and fats, especially if you want to lose weight. To that end, the authors have created a priority list to help you better understand the kind of foods you should be focusing on day-to-day.
The number one priority is the foods you like. More specifically, the nutritious foods you like to eat. The ones that don’t contain massive amounts of calories, leave you feeling full, satisfied and energized. Don’t eat cottage cheese if it makes you want to barf. Maybe go for Greek yogurt instead. If tofu isn’t your jam, maybe salmon is? Eat what you like, because no one lasts long on a diet that is full of food that makes you unhappy.
Priority number two is calories. Stay on track and stay under your daily calorie limit. It should go without saying that keeping track of your calories is key to success.
Priority number three is protein. If you only pay attention to the first two priorities, you will lose weight simply by being at a calorie deficit. But hitting your protein goal will help you lose weight more comfortably and more efficiently.
The fourth and final priority is carbs and fats. This is at the bottom of the list because, in terms of losing weight, as long as you’re paying attention to all the other priorities, it doesn’t really matter how much carbs and fats you’re eating. As long as you’re under your calorie limit and hitting your protein goal, you’ll be all set.
Having said all that. It doesn’t hurt to add a little exercise to your regimen, does it? In the last chapter we’ll take a quick look at the best workouts you can do to help you lose weight.
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Strength training is the best exercise for losing weight.
At the risk of sounding like a broken record, we’ll just say it one last time: All you need to do to lose weight is maintain a calorie deficit. If you do this everyday, at least 80 percent of the time, you will lose fat and lose weight.
If, on top of this calorie deficit, you prioritize protein, you’ll be losing weight more efficiently. If, on top of maintaining a calorie deficit and prioritizing protein, you exercise on a regular basis – then you’ll really be burning fat and losing weight at your maximum potential.
As we’ve already mentioned, if you can add muscle while losing body fat, your body and your metabolism will become better conditioned and more efficient at getting you to your goal. Protein is the best food you can eat to help you build that muscle. And since strength training is the best kind of exercise for building muscle, it stands to reason that this is the best workout you can do to help promote weight loss.
So, what does an optimal strength training regimen look like? The authors offer six-steps that you should keep in mind when working out.
First: Focus on full-body exercises. Don’t just do a series of bicep curls and call it a day. Instead, do exercises that hit groups of lower body and upper body muscles all at the same time. Squats and lunges are great for the lower body, and chin-ups, shoulder presses and rowing are all fantastic for the upper body.
Second: Don’t forget to rest between sets. In order to develop muscles and become stronger, you need to let your body rest and recover. So, a good upper body workout for you might be three sets of ten chin-ups. In between each set, take at least a two-to-four minute break. The less experience you have, the longer the rest should be. So start with four and work your way up to a two minute rest.
Third: Practice good technique. Lifting weights is a great way to build muscles, but don’t start lifting if you don’t know the right technique. Professional trainers and video tutorials are great resources to help prevent an emergency room visit.
Fourth: Consistency. Try to hit the optimal mark of doing three to four sessions a week, each one lasting around 45 to 75 minutes. Don’t try to make each one amazing. If one out of five is perfect, and three are mediocre, and one is crap – that’s okay. Just don’t think you’re going to make progress by doing some occasional squats.
Fifth: Make it Progressive. The term progressive overload is all about pushing your limits in every session. This is how you build muscle and gain strength. Don’t just stick with the same weights and the same amount of repetitions every time. Instead, make progress, push yourself, do more.
Sixth: Take rest days. Don’t overdo it. If you’re lifting weights every day, you’re likely doing more harm than good. Just as you should rest between sets, you need to let your body recover after a full workout. Do not forget this. Proper recovery is key to building muscle and increasing strength.
So, there you have it. All you need to do now is calculate your calorie limit and protein intake by choosing your desired weight goal. The authors recommend keeping track of your weight and counting your calories in the first months. There are plenty of online resources out there to help you with that. But if you don’t like the idea of stepping on a scale everyday, don’t worry. You know your body. You know how your clothes fit. You know how you feel everyday. You’ll know when you’re getting results, and you’re sure to feel better about yourself when you begin hitting your goals consistently.
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To lose weight by losing body fat, you simply need to maintain a calorie deficit. To do this, take your goal weight and multiply it by twelve. This number should be your daily calorie limit, and you should aim to be within this daily limit 80 percent of the time. You can eat the foods you like while on this diet but you should prioritize proteins, which will help you to feel full with less calories and build muscle which will benefit your metabolism.
And here’s some more actionable advice: Fend off hunger with zero calorie drinks and brushing your teeth!
It’s okay and natural to experience some lingering hunger, especially in the early stages. But if you’re feeling the overwhelming desire to go over your calorie limit at the end of the day, there are some tips on how to work through it. First, get to know your calorie free beverages, like seltzer, coffee, teas, sodas, and certain diet juices. Also, no one knows why – it’s one of life’s mysteries – but brushing your teeth is a reliable way to settle down those nagging cravings.
September 15, 2022
The first fitness book I've ever finished reading. I liked the way this book was written, and I am a fan of his approach. I think sustainable fitness and nutrition is better than a quick, restrictive fix.
I'm all about consistency, strength training and being non restrictive with food!
Because of this book, I joined Jordan's Inner Circle. This book is definitely a good intro to what you would get before joining his exclusive community.
I'm all about consistency, strength training and being non restrictive with food!
Because of this book, I joined Jordan's Inner Circle. This book is definitely a good intro to what you would get before joining his exclusive community.
March 8, 2023
I found this book to be a good pick-me-up, especially if you’re feeling stuck in a rut or discouraged with your progress. Nothing new that I haven’t heard of, but everything is pretty common sense, the book serves as a good reminder. There were a couple of points brought up in the book that I don’t fully agree with, but for the most part I’m behind the book’s message.
June 27, 2022
A good, no nonsense book about getting fit and losing weight, with an emphasis on the most important factor in creating a sustainable, healthy lifestyle: consistency combined with realism and margin.
August 9, 2023
This is an amazing read. It is broken down in a way that anything they mention can be made into an actionable task. Their approach is that consistency is key. No talking down to yourself or making you feel ashamed. I really like this book and encourage anyone struggling to start on their health or weightloss journey to read this.
June 15, 2022
I like the straightforward tell it like it is approach. Now I need to incorporate the strength training aspect to my life.
August 24, 2022
Most eye opening book I’ve read on health and fitness. They made it so easy to understand. Looking forward to using their tools given in book. Absolutely recommend!!
August 23, 2022
A great no nonsense approach to a healthy life style. This book has given me a renewed way to look at weight loss and fitness.
August 20, 2022
A great guide to nutrition for all those struggling with the yo-yo effect of dieting.
June 12, 2022
Appreciate the simplicity of this book and I think it will benefit a lot of people. My only caveat would be-for some people, they would appreciate a bit more of the data included in the logic behind why simplicity makes sense. Also seems like there was a lot of “trust us-those people are stupid, ignore them” but not as much data as to why those people are stupid.
August 15, 2022
I love Jordan and listen to his podcast and watch his YouTube and Instagram accounts. He keeps it simple, encourages you to take the long view on your health and your goals and enjoy yourself along the way. The tone of the book is friendly, supportive and factual.
Eat less, move more and have fun along the way. Some training plans are provided with YouTube tutorials on the moves available.
Eat less, move more and have fun along the way. Some training plans are provided with YouTube tutorials on the moves available.
August 14, 2022
Love, love, love the practical advice and wisdom in this book! Down to earth, real life straight-talk about getting your nutrition and workouts to a sustainable level. The best part of this book is the mindset shift - "Stop being an asshole to yourself." And "the truth is, your progress will be slower than you want. And- we aren't going to sugarcoat this - it will be a difficult process. But as long as you don't quit, you will succeed."
August 14, 2022
Practical advice with a mindset shift. Love Jordan and have been following him for a while.
August 6, 2022
4 stars because I love Jordan and I laughed out loud in many parts. I don't agree with all the nutrition advice but still thought there was some good info
August 1, 2022
I loved this book. I might be a little bit biased tho cs I am following Jordan for years now. I think this is a really good book and people who follow this approach will lose weight and keep their sanity. Honestly, no bullshit here and no need to overthinking stuff. It’s pretty damn simple to grasp their approach for weight loss. Easy to read and it is somewhat funny. Loved it.
July 11, 2022
Really good, concise book without BS about diet and strength training. They keep it simple and effective.
July 30, 2024
Ik had niet door dat er eerst een voorwoord was die door iemand anders is geschreven. Hij begon met zijn eigen ego te strelen terwijl hij vertelt over zijn business die hij van 3 naar 60 miljoen heeft gebracht. Het bevat zelfs de quote "I will never stop hustling". Help, dacht ik al, maar gelukkig zijn de trainers die het boek hebben geschreven niet zo.
Het begint eigenlijk heel goed, startend met het belangrijkste, de motivatie. Ze proberen je echt wel duidelijk te maken waarom je nooit het gevoel moet hebben dat je aan het falen bent en hoe je gemotiveerd kan worden. Er wordt enorm veel aandacht besteed aan zaken waarvoor je moet opletten en waarom, zoals niet vergelijken met anderen.
Ze hebben een directe no-bullshit mentaliteit. Hierdoor krijg je de informatie zonder al te veel omwegen of details en er zitten vaak grappige quotes in. Soms lijkt het een beetje te kort door de bocht. De cijfers die ze aangeven voor calorieën zijn waarschijnlijk beter geschikt voor mensen met zwaar overgewicht (of mannen) want er wordt geen kanttekening bij gemaakt dat het niet te laag mag worden (wat voor zwaardere mensen zeker niet zal gebeuren met die berekening).
Ik denk niet dat ik er iets nieuws uit heb geleerd. Het workout schema ga ik wel waarschijnlijk eens proberen. Het is waarschijnlijk meer geschikt voor beginners maar het was wel eens goed om te lezen tegen een motivatie-dipje.
4 sterren (startersgids)
Het begint eigenlijk heel goed, startend met het belangrijkste, de motivatie. Ze proberen je echt wel duidelijk te maken waarom je nooit het gevoel moet hebben dat je aan het falen bent en hoe je gemotiveerd kan worden. Er wordt enorm veel aandacht besteed aan zaken waarvoor je moet opletten en waarom, zoals niet vergelijken met anderen.
Ze hebben een directe no-bullshit mentaliteit. Hierdoor krijg je de informatie zonder al te veel omwegen of details en er zitten vaak grappige quotes in. Soms lijkt het een beetje te kort door de bocht. De cijfers die ze aangeven voor calorieën zijn waarschijnlijk beter geschikt voor mensen met zwaar overgewicht (of mannen) want er wordt geen kanttekening bij gemaakt dat het niet te laag mag worden (wat voor zwaardere mensen zeker niet zal gebeuren met die berekening).
Ik denk niet dat ik er iets nieuws uit heb geleerd. Het workout schema ga ik wel waarschijnlijk eens proberen. Het is waarschijnlijk meer geschikt voor beginners maar het was wel eens goed om te lezen tegen een motivatie-dipje.
4 sterren (startersgids)
July 9, 2023
So simple, but people just don't get it. They want to overcomplicate things and have their weight-loss happen in 30 days. Jordan and Michael give you the straight truth (it's simple, but it's slow), they give you the key to weight loss and the tools to keep it off. The book is funny, easy to read (though maybe not easy to digest for some 'influencers') and above all, informative.
If you're tired of 20-something half naked influencers (or older, semi-professional athletes masquerading as the 'average person') telling you they'll give you 'the secret' when you sign up with them, or being promised incredible results that never happen...read this book and get the truth: You can't fuck this up!
If you're tired of 20-something half naked influencers (or older, semi-professional athletes masquerading as the 'average person') telling you they'll give you 'the secret' when you sign up with them, or being promised incredible results that never happen...read this book and get the truth: You can't fuck this up!
September 6, 2024
A very simple, to the point, yet highly practical book. It doesn't lay it all out for you to the letter but it gives you a set of tactics and a plan to work with. It doesn't tell you what to eat but shows you how to make your own choices. Jordan and Mike don't make promises that you will lose weight quickly, it's not a lose-weight-quick book by any means, but they show how you how to be consistent and keep it sustainable. I've always been uber tactical when it comes to my weight loss journey but this book showed me I don't need to obsess about every little thing. Just focus on being consistent at least 80 of the time and do what I want with the rest of the time. Nothing is off limits, no such thing as "good" or "bad". Great read!
June 22, 2022
Absolutely excellent
As someone who has struggled with her weight for a long time, been through a million different diets and programs and supplements, and seen some success only to have all the weight I'd lost, and then some come roaring back, this book is a game changer. The mindset shift alone is well worth the read. Jordan and Michael's supportive but no nonsense tone is perfect. They're like your best friend who wants you to do great, isn't going to let you quit, and also won't let you beat yourself up when you aren't perfect. The nutrition and workout information is so valuable and really makes me feel empowered to continue my fitness journey, for life this time.
As someone who has struggled with her weight for a long time, been through a million different diets and programs and supplements, and seen some success only to have all the weight I'd lost, and then some come roaring back, this book is a game changer. The mindset shift alone is well worth the read. Jordan and Michael's supportive but no nonsense tone is perfect. They're like your best friend who wants you to do great, isn't going to let you quit, and also won't let you beat yourself up when you aren't perfect. The nutrition and workout information is so valuable and really makes me feel empowered to continue my fitness journey, for life this time.
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