The Simplest Fat Loss Plan


Stop eating things unless you can walk outside and find them.
Eat in moderation.
That's it.

Anyone who makes it more complicated than that is probably trying to sell you something. While it is more complicated than that for 1% of the population who are lean enough to worry about advanced techniques for fat loss, you probably don't have to worry about that.

Intermittent fasting, carb cycling for muscle gain, paleo diet for fat loss, gluten-free, low-fat, all of this is a bunch of noise that you don't need to worry about if you can't see your abs and are just looking to stop jiggling like your Grandmother's bread pudding every time you take a step.

Don't crash diet, eliminate all carbs or fat, juice fast, water fast, or do anything ridiculous for days at a time. Just recognize that the state of food today is making you sicker, fatter and more pill-dependent.

The easiest way to fix your health is to stop eating the processed crap that has become the standard. Refining foods just makes them more calorically dense and more nutrient bare.

I could go on in detail about the nutritional and health benefits of cutting out refined sugar, artificial flavorings/colors, GMO"s, etc. but that just isn't necessary.

People just want to know how to lose fat, that's the bottom line. To do that you must consume less energy than you expend.

Eating less processed crap will ultimately lead to less total energy consumed and that will lead to fat loss.

Compare a potato to two slices of bread.
Potato-120 calories, 27g carbs
Two slices of bread-220 calories, 44 g carbs

How many times have you made another sandwich because the first left you hungry?
How many times have you eaten more than 2 potatoes in a sitting?

This dawned on me while I was trying to eat a day's worth of carbohydrates in just rice and potatoes... let me just say it's truly difficult and, ahem, borderline uncomfortable.

I felt like Mr. Creosote in Monty Python's The Meaning of Life.

Vegetables like spinach, broccoli, lettuce and kale have almost no caloric value but provide tons of nutrients and are extremely satiating. Replacing the typical side of mac n' cheese or fries with them a couple of times a day will cause fat loss.

Eating strawberries with cream for dessert instead of chocolate cake...
Snacking on grapes instead of tortilla chips...

It's really that straight forward. Don't overthink it.

Nathan Jones owns and operates Red Rocks Health & Human Performance, a personal training and sports performance business in Camarillo, Ca. For more of his work, visit his website at

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