The best advice I could give anyone starting out (with a few images)

This is intended to provide starters with what I consider the basics for beginning their weight loss journey and is not intended for debate.

I started out at 140kg and worked down to 80(ish) over a period of 3 years. I've tried every reasonable diet known to man in that period, along with exercise plans, weight training plans etc...

Here's my indefinite list of what I consider "musts" during that time period, this list is assuming you have no dietary issues and are ok to eat most foods.

1. Unless you have specific conditions, 80% of your diet should be made up of fruit, vegetables, nuts, seeds, unprocessed meats, fish and eggs. As a general rule of thumb, by doing so will allow you to feel fuller for longer. The rest of your diet should consist of some dairy, wholegrains and the occasional weekly treat.

2. In my opinion, weight training is more effective for weight loss than cardio. By weight training I don't mean 10 rep sets then sit on Instagram for 10 minutes. I mean exercise after exercise with minimal rest in between. If done correctly you should be sweating for the period of the workout. Not only does this aid fat loss over a longer period of time, it also restricts muscle loss during a calorie deficit.

3. Cardio is important, if you are not a fan or find it boring, you're better off doing HIIT. Complete 30 second sprints either on a treadmill or cross trainer followed by 1 minute rests, do this for 30 minutes a session and you will notice a considerable increase in fitness, and mental well being.

4. During periods of cravings, eat fruit. Fruit contains sugar and sugar is not bad for you unless you eat it in large amounts. America doesn't have an obesity problem due to a large consumption of oranges... get real, milkshakes contain 30 times the sugar of its natural counterparts. Oranges, apples, bananas, mangos, whatever. Eat them whole, never blend. Sugar is far more welcomed by the body when there is fibre holding it.

5. Eat regularly, every 2 hours eat a piece of fruit or a handful or nuts, this really helps to keep binge eating at bay and prevents you from over eating at meal times.

6. Do not weigh yourself every day, this is a serious mistake and assumes weight loss is linear, in reality it isn't. Also bare in mind your body is made up over 75% water which can confuse the scale readings. Weigh yourself once a week, in the morning, on the same day every week. Remember weight loss does not correlate to fat loss necessarily,

7. Set a deadline, although some people don't like to work this way, having a holiday to look forward to gives you a focus. I'm going to Ibiza in 2 months, I have about 5lbs to go, push yourself.

8. There is no magic pill, no recipe that 'boosts your metabolism', it's all marketing gimmick. Eat natural, exercise and lift heavy, its as simple as that.

9. Once a week, enjoy a 500 calorie treat. If you are serious about your weightloss journey, then weight training and cardio will make a 500 calorie treat incredibly minimal. It is incredibly difficult to eat clean 100% of the time, so treat yourself once in a while.

10. If you have a bad day, forget about it. I've had a bad day at least once a week, and I've still managed to hit my goals in the end. If you do have a bad day, hit that gym and lift heavy, you might as well use some of those calories to good use.


Good luck, once you find your flow and routine, its a piece of piss.

The only thing that stands between you and your goals is time, everything in between is up to you.