Name: Eat It!
Rating: 4.5 (526 reviews)
Author: Jordan Syatt and Michael Vacanti

What’s in it for me? 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.

In these blinks, you’ll learn

why you should probably be eating more protein;
why losing weight is both simple and far from easy; and
why keeping your eye on the 80-20 ratio can be a key to success.

Weight loss isn’t a straight line.

Welcome to our blinks 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.

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.

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.

Key ideas in Eat It!

About the Author

Jordan Syatt is the founder of the online fitness coaching business Syatt Fitness. In his career as a personal trainer, he has helped countless clients lose weight, gain strength, and enjoy their favorite foods in a healthy and guilt-free way.

Michael Vacanti is the founder of the online fitness coaching business On the Regimen. Alongside Jordan Syatt, he is the co-host of the podcast How to Become a Personal Trainer. Together, their work has appeared on CNN, Men’s Health, and Huffington Post.