Losing weight starts with education. If you don’t have a clear roadmap, it’s going to be very difficult reaching your ideal weight. The road is often long and complicated, full of setbacks, confusion, and despair.
This is why it’s important to equip yourself with the best tools at your disposal and the wisdom of experts who know exactly what you’re going through.
In the below resource, you will get access to my favorite weight loss:
If you take the time to learn about weight loss both the “how to” and the psychology, and you implement the techniques you learn, you will be able to do what very few others are able to do: lose weight, and keep it off.
I often get asked “how do I lose weight? I don’t know where to begin.”
My knee jerk answer is to just say “read books.” But the truth is most of the books out there are really terrible. I know because I’ve read all the mainstream weight loss books. In my younger years I was seduced by them and their “easy” methods, but over the years as I’ve dug deeper into the science I found resources that don’t get talked about so much in the mainstream.
I’m going to share those with you now.
As a note, I’m always updating this page as I learn more, so I suggest you save it somewhere so you can come back to it often.
Weight Loss Books
The Muscle and Strength Nutrition Pyramid by Eric Helms, Ph.D.
I will summarize this book in a sentence: This is the only book you will ever need to read again on fat loss. This book breaks down all technical aspects of weight loss and explains step-by-step how you can set up your own diet for success. Eric Helms is one of the leading experts in fat loss out there. I honestly can’t recommend any other book son the “how to” of fat loss that come close to this. The rest of the books on this list are about the psychology of fat loss—also, very important.
Mindless Eating: Why We Eat More Than We Think by Brian Wansink
In this book, food psychologist Brian Wansink increases our awareness of how much, what, and why we’re eating. This book is all about the way your environment can shape your eat habits, for good or for worse. What I love most about this book is that it’s full of little practical tips to cut calories without even noticing.
The End of Overeating: Taking Control of the Insatiable American Appetite by David A. Kessler
This book explains how the food industry is able to addict us to food by artificially manipulating the ingredients for maximum pleasure. When you become aware of the way food companies do this, their power is somewhat diminished. This isn’t a weight loss book, but it’s a food-awarness book, and the more food awareness you have, the more you’re likely to succeed.
On Desire by William B. Irvine
This is a book written by a philosopher who wanted to learn and master desire. The book is split into three sections: first we learn about the philosophy and history of desire, then we learn about the science of desire, and finally we learn how we might control our desire. This book will not make you master your desires overnight, but it will most certainly help you to understand why you think the way you do. The more emotional intelligence you can gain, the more you’re likely to have success when it comes to losing fat.
The Willpower Instinct by Kelly McGonigal
This is a great little book on how our willpower works and how to get more of it. It’s full of really eye-opening examples and practical tips. Again, reading this will not give you instant willpower, but it will equip you with a better understanding of how to avoid the common willpower traps. If you read this book, and follow the advice you will be able to stick to diets with much higher adherence.
Weight Loss Videos Lectures
Very comprehensive and well-researched lecture series on nutrition.
The is a university-level course, except the subject is on getting a better body.
A free breakdown of some of the ideas found in his book.
Weight Loss Articles
In this article, I show you the common motivation myths and the research-proven ways to stay motivated on a diet (or any other goal).
Here I explain a simple one-minute meditation exercise that will help you stay motivated for the entire day.
On any extended diet, you will have to eat low calorie foods that may taste bland. The technique I describe in this article will help you get around that problem.
Ever wondered what the deal is with calories and macronutrients when it comes to weight loss? Everything you’ll ever need to know can be found in this article, written in plain English.
In this post, I break down what your metabolism is and how it works. It’s quite scientific, but I’ve gone out of my way to make it as easy to read as possible. I had one nutrition Ph.D. student on Reddit tell me it was, “The best primer on metabolism I have ever read.”
Here I cut through the bullshit and explain exactly what vitamins you don’t need to worry about, and which ones you do.
Weight Loss Apps
MyFitnessPal — Food Tracking App
Free online calorie counter and diet plan. I wouldn’t even attempt weight loss without this app.
Happy Scale — Weight Tracking App
The best weight tracking app out there. It gives you the option to view “moving averages,” which is vital for seeing accurate weight changes.
Snapsie — Progress Picture App
Store your weight loss pictures in this app. Take them every two weeks.
Day One Journal — Journalling App
Keeping a journal of your weight loss journey is one of the best ways to stay motivated. This is the journal app I use for everything.
Strong — Weight Training App
Hands down the best weight training tracker app out there. I’ve been using it for three years and don’t train without it.
If you’d like to learn more about supplements, check out Examine’s Research Digest. It’s my supplement bible, and the best unbiased scientific guide to supplements in the world. Below are the supplements I am currently taking.
Most people are deficient in this. I take 1 each day with some fat (2000-5000 iu).
We need high levels of vitamin K for optimum health. I take 1 each day (2200mg).
I take this because it helps me sleep and I lose zinc when I sweat/train. I take 3 per day (30mg zinc, 450mg magnesium).
I don’t eat much fatty fish, so I take 4 each day (3g).
I swap pre-workouts a lot. This is my current one. I take 1-3 scoops depending on mood.
A safe, cheap, well researched supplement that improves power output and health markers. I take 5g every day.
Protein companies sometimes lie about their product. I trust this brand, and it tastes good.