How to have consistently and stay motivated for exercise and diet

Here’s what I wish I knew at 23. Quick fixes don’t work. Pills, detox teas, starvation diets, or cutting out entire food groups, they’re all designed to prey on your insecurities and take your money. I get it, you want the weight gone fast. But here’s the reality:

1 pound of fat equals 3,500 calories.

To lose just 1 pound per week, you need a daily deficit of 500 calories.

To lose 2 pounds a week? A 1,000-calorie deficit every single day.

That’s a serious strain on your body, and your life.

There’s no magic trick. You lose weight by consistently burning more calories than you consume. No tea, no supplement, no “hack” changes that.

What does work?

• A moderate, sustainable calorie deficit.
• Honest tracking (I used MyFitnessPal with my current and goal weight set to lose 1 lb/week).
• Consistency not perfection.

For me, that meant losing about 0.5 to 1 pound a week. And even that takes effort. When I hit maintenance, I simply adjusted my calorie goal, and that helps me stay in control without yo-yoing.

I spent years chasing shortcuts, and it only led to disordered eating, binging, and ultimately gaining more weight. I wish someone had sat me down and said:

“The slow way is the fast way. Stop letting desperation make decisions for you.”

So if you’re starting now, start right. Eat what you love just in moderation. Track what goes in. Learn what keeps you full and feeling good. Save the treats for when they matter. And remember, you’re not just eating to hit a goal weight, you’re learning how to eat for life.