Q4 weight loss goal?

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Elevate Your Performance

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Good afternoon, 66.1ers.

Q4 2025 starts on Wednesday. Been talking to a few people whose goal is to lose a certain amount of weight by the end of the year. Whether it’s 30 pounds or 5 pounds, the recipe is similar.

1. Start small

   Start with one habit that you can do to get the ball rolling. This might be daily morning walks without your phone, as is the case for one of my clients. Then you’ll slowly stack other habits on top of the small habits you start with to build your comprehensive weight loss plan. The hardest part here is pacing yourself. Remember: consistency first, then intensity.
   

2. Focus on the low hanging fruit

   There are certain things you can do that take no additional time or effort to implement. And they’ll still help you lose weight. Don’t mistake effort for efficacy. Off the top of my head, these might look like: replacing your Coke (or Diet Coke) with Ollipop or water. Notice that we’re replacing, not eliminating. Replacing a harmful habit with a healthy (or at least much less harmful) one is 100x easier than just deleting the harmful habit. 

   
   Other low hanging fruit: simplify your meals. Whole foods. Every day. Always. Rice, chicken, broccoli. Potatoes, salmon, asparagus. Rice, spinach, beef. Not sexy. But time-efficient and effective.
   

3. Exercise to feel good, not to look good
   

   It takes a lot of exercise to outwork a bad diet. More than most people have time for. Here’s an example: Google says a slice of pizza has 285 calories. If I’m eating pizza, at least 4 of those slices are going down the hatch. That’s 1140 calories, if my mental math is correct. To burn 1140 calories, you have to walk roughly 11 miles. Or run. Either way, it’s a multi-hour endeavor.

   You’ve got to fix your diet first if you want to lose weight. That’s the lower-hanging fruit. The purpose of exercise in a weight loss plan is to feel good enough that you want to take care of yourself and fix your diet. If that’s weights, great. Jiu jitsu (bonus points because it’s with other people!)? Great. Hunting is my favorite–exercise, outdoors, with good people, for a very clear purpose (eating the cleanest meat on the planet). I think you probably get where I’m headed here.
   

4. Sleep

   A restful night’s sleep is the easiest thing you’ll do to get your weight loss kickstarted. All you have to do is…lay there. Easier said than done, though! Try these before you try melatonin, magnesium, or other sleep supplements:
   -Get outside: something about the fresh air makes a person sleep better. I don’t have a study for you, I just have my experience and my clients’ experience.
   -Get with friends: less anxiety, more mental stimulation. Also correlated with better sleep
   -Watch your diet: a big meal right before bed is going to result in you waking up with acid reflux in 3 hours. Cut your mealtime off 3 hours before bed. Did I already tell you about my client who has lost 30 pounds thanks to stopping her bedtime snacking habit?
   -Caffeine cutoff: 12 hours before bed. Even if you have a “high tolerance”. Odds are, it’s affecting you more than you realize. 1-2 cups/day max, cut yourself off 12 hours before bed.
   Why sleep? Less stress, cortisol, anxiety. Less of that means your body isn’t in fight-or-flight mode and is actually willing to shed a few pounds. More sleep also means you don’t have as much “awake time” when you’re going to be eating. 

So, where do you want to be by the end of the year? Still telling people you “need to lose weight”? When’s the last time you tried to lose weight? Why didn’t it work? Do you have the tools you need to make it happen? Maybe you have some questions? Want to know what it would be like to have a guide along the way? No charge for the first conversation. 

Have fun out there.

Marcus