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Real Talk
Your Journey
The Maintenance Trap: When a Good Routine Still Misses the Target
Twenty-one days into a 90-day challenge, doing many things right, and the pace is still too weak. This is the maintenance trap: clean food, honest tracking, and a deficit too small for the goal.
The Warm-Up Phase: How You Get Yourself Ready to Start
There is a phase before you start losing weight, where the idea moves from the back of your mind to the front of your life. Here are its six stages, and how to tell where you stand.
The 15-Step "Pants Proximity" Scale
A 15-step scale for tracking weight loss by how your pants fit, from stuck at the ankles to falling straight to the floor.
Other People During Your Weight Loss
How other people react when you lose weight. What to expect and why their opinions are about them, not you.
The Method
You're Not Going to Starve: The 1700 Calorie Reality Check
1700 calories disappears faster than you think. But it is a real, sufficient amount of food, and a blown day is recoverable.
It's Calories In, Calories Out. And That's Not the Insult You Think It Is.
The math was never the problem. The math is simple. The hard part is sticking to it, and that part is different for everyone.
How Calorie Deficits Actually Work
The real math behind calorie deficits. How to calculate yours, why small deficits fail, and what moves the scale.
The Psychology
Stop Waiting to Have It All Figured Out: The Lifelong Game
For most people, weight is a lifelong game. Why accepting that is freeing, and why you should not solve maintenance yet.
Why Your Habits Always Come Back: The Rewiring Problem
Why a new habit snaps back has nothing to do with willpower. A mechanical look at rewiring, and why a finish line helps.
The first log is not a vow
Why one entry beats waiting for the day that feels right.
Keeping Yourself Under Control — Real Talk About Losing Control With Food
Years ago I saw a video of 50 Cent giving a tour of his house. He opened his fridge, and it contained nothing but bottled water. Nothing else. He said that th...
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What I learned to check before I assume it's hunger
One person's field notes on confusing thirst for hunger, leaning on zero drinks through long fasts, and what coffee may have been doing.
Tracking is a truth engine, even when the truth is uncomfortable
Logging the bad days is worth more than logging the good ones, and tracking pays off even when you're not in a deficit.
The first move in weight loss isn't about food
If the weight feels too heavy to even start on, you may need to build momentum somewhere with no stakes first.
The stuck that doesn't look like failure
The trickiest kind of stuck in weight loss is the maintenance limbo after success, and almost nobody warns you about it.
The warm-up phase: what I learned by deliberately regaining weight
I lost about thirty kilos, then let some of it come back on purpose. Here's what that taught me about the phase nobody names.