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Weight loss tips for beginners (that actually fkn work)


The weight loss industry is full of bad advice and downright fkn lies.

In fact, let me tell you a secret... The whole industry is designed to keep you fat.

There's so much money to be made by peddling the next miracle pill and shake plan. These companies don't want you to lose weight, because if you do, you won't need to buy their sh*tty products.

There are tons of articles online like '26 tips for losing fat'. 

They contain tips like;

  • 'Use smaller plates'  
  • 'Get more sleep'
  • 'Drink green tea' 

These make such a SMALL difference, they're useless.

You do NOT need 26 weight loss tips. 

In fact, we've listed 8 tips that have the biggest impact on your weight loss journey. They're not only based on science but the real-life experience of tens of thousands of our members who are on the Life Plan.

These tips include diet, exercise and mindset. Because like anything in life, losing fat and transforming your life is 98% about mentality.

1. Eat in a caloric deficit but NOT a drastic one.

Eating in a caloric deficit is the golden rule of weight loss. Anyone that tells you different is full of sh*t.

You need to eat LESS calories than your body burns, everyday. 

By eating fewer calories than your body needs, you force it to use stored energy (also known a fat) to make up the difference.

Overtime as your body uses more and more of its fat stores, you'll lose fat.

Make sure your caloric deficit isn't too big.

This is why most diets are sh*t. They cut your calories down to 800 - 1,200 a day which isn't sustainable. Sure, you stick to it Monday to Thursday but by the time Friday rolls around you're fkn STARVING!

That's when you phone the takeaway and stuff your face with pizza and kebabs.

How Do You Create a Caloric Deficit That Isn't Too Big?

Sign up to Life Plan and we'll set calories specifically for YOU based on your weight, age, height, and activity level.

We'll create a calorie deficit that's easy to stick to and that will actually be sustainable and enjoyable.

2. Track everything you eat

Let's say we tell you that to lose weight, you need to eat no more than 2,000 calories a day.

How do you stick to it?

You need to track EVERYTHING you eat.

Use a food tracking app to input your meals and scan barcodes of everything you eat.

See how one of our members, Natasha, tracks her food below:

The ingredients you use when cooking, the sugar and milk you put in your cuppas, the chip you nick off your kid’s plate - everything counts.


For more information on hidden calories and why you should be tracking them, read this blog.

Most people's tracking is sh*te

Believe it or not, we get emails from our members all the time, telling us they're struggling to lose the fat.

The first thing we do is look at their tracking data through their app.

In 90% of cases, they're not losing because they’re not tracking properly. Once we educate them and get them dialled in, the fat starts dropping off them again.

We won't lie, tracking takes discipline and a bit of getting used to. But it's the only way of guaranteeing that you stick to your calorie deficit.

3. Eat 80% nutrient-dense foods and 20% sh*te foods

80% of your daily calorie intake should be from nutrient-dense foods. Lean meats, plenty of fruit and veg, beans, chickpeas, lentils, etc.

Eating healthily doesn't have to be boring. You can make some fkn epic meals, packed with goodness - our app provides the recipes to do this, to help you get started on your journey.

Make sure to keep 20% of your calories for your favourite sh*te foods though it'll make sticking the plan so much easier.

Make gradual changes to your diet

One of the reason people fail at 'eating healthily' is because they go all in straight away. They do a big shop and only buy 'healthy' foods. Then they get overwhelmed with it all and quit.

Instead, make one or two small changes each week:

  • Poach eggs instead of frying - you won't use as many calories
  • Replace white with brown bread - this will increase your fibre intake
  • Swap corn for bran flakes - you'll use less calories and increase fibre intake
  • Change full-fat for semi-skimmed or plant-based milk - you'll use less calories and not notice the difference
  • Add at least 1 source of veg to your lunch and dinner - you'll get more fibre as well as vitamins and minerals
  • Have 1 sugar in your tea instead of 2 - again, you'll save yourself calories

On their own, none of these are big changes but when added together they'll make a huge difference. Not only to your weight loss but your overall health too.

4. Walk at least 10,000 Steps a Day

15,000 steps is even better.

The human body is built to move. It's not designed to stay still. 

Walking burns energy, which creates a bigger calorie deficit without having to only rely on reducing the amount of food we eat.

But Why Walk?

First of all, most of us can walk.

A high-impact activity like running can put a lot of stress on your joints. Especially if you're overweight.

Plus, you can walk anywhere. You don't need any equipment or memberships. You can even get your steps in on the spot with Rach through her weekly step videos.

5. Start Strength Training

Lifting weights has been proven to speed up fat loss.

When we lift weights, we tear down the fibres in our muscles. That's why we get sore muscles after weight training.

For the body to repair the muscles and make them stronger, it needs energy.

When you're eating in a caloric deficit, that energy can only come from your fat stores - therefore you're burning fat.

You don't need weights or a gym membership for strength training.

They're nice to have, but not everyone has the room at home, money or confidence to go to a gym.

The good news is that you can build muscle by performing bodyweight exercises such as:

  • Squats
  • Lunges
  • Calf Raises
  • Press Ups
  • Bodyweight Rows
  • Pull-ups etc.

Perform different variations of each exercise to make your strength training as easy or as hard as you want.

6. Weigh Yourself DAILY

Your weight fluctuates. Not just day-by-day, but hour-by-hour.

If you only weigh yourself once a week, let's say on a Monday, you may not have lost anything. You might even be heavier than last Monday.

This could be because you've eaten more salt than normal and your body is holding onto water. You might have grafted in the gym and your muscles are inflamed and holding onto water.

You might have lost a full pound of fat but all you see is the scales not moving, or even worse, going up.

By weighing yourself daily and using an average, you'll get a much more accurate idea of your weight and you can then record this on our app to see your overall weight going over the course of the year.

7. Take Progress Pictures

Scales give you a good idea of whether your weight is going up or down, but all scales know is weight. They can't tell the difference between fat, muscle, bone mass, or water.

You could lose 1lb of fat and hold onto 2lbs of water, but all the scales will tell you is that you're 1lb heavier.  

That's why it's SO important to take monthly progress pictures. You'll be able to see the progress you're making, no matter what the scales are telling you. Take a look at one of our members, Natasha for example - her progress pictures demonstrate her weight loss so well.

8. Prepare yourself mentally for the journey

This is BY FAR the hardest part of losing weight and transforming yourself. 

If we're being brutally honest about it, it might take you a bit of time to wrap your head around it.

Your weight loss journey isn't going to be easy, you need to prepare yourself mentally for the journey.

You'll have to make sacrifices, you'll need patience and you're going to find out who your friends are.

Be patient

You didn't get fat overnight. It took months, even years of overeating and self-neglect.

Despite what diet pill companies tell you, you can't lose a stone a week. They're lying to you. So, if you think you can undo all that damage in a few weeks, have a word with yourself man. It's not going to happen.

It's going to take months, even a year or two of hard fkn graft.

Be prepared to make sacrifices.

Nights out on the p*ss with your mates, three takeaways a week with the kids, date night with the other half... You need to reign it in.

That's not to say don't do it. But you'll need to make better choices.

  • Be the driver on nights out and stick to sugar-free drinks
  • Make fakeaway meals with the kids instead of ordering actual takeaways
  • Instead of going to the restaurant for date night, do it at home and cook yourself

Not only will this help you stick to your calories, but it'll also save you money AND help forge better relationships with your friends and family.

Be prepared to lose people along the way.

While you're on your journey, some of your friends and family will try their best to sabotage your progress.

You'll get comments like;

  • 'Why are you trying to lose weight? You're fine as you are.'
  • 'Come out and get p*ssed with us, stop being boring.'

Sometimes these comments come from a place of jealousy. Some people are insecure and scared you'll leave them behind. It's easier to keep you down than it is to rise up with you. 

Sometimes the people saying these things love you and have genuine concerns. They're just not educated enough to understand.

Trust us, comments like these will make you feel terrible. But remember, they're a reflection of the person saying them, they're not a reflection of you.

It's up to you to decide what you do about these people. Whether you keep them in your life or not.

To summarise:

The 8 tips we've listed here are the ones that'll have the biggest impact on your goals.

What to do now:

If you want to lose fat, build muscle and change your life, sign up the Life Plan today. We aren't joking with you, we've transformed so many lives, and we could transform yours too.

You'll get;

  • All your calories and macros worked out for you
  • Personal, 1-on-1 coaching
  • Access to our private Facebook group with tens of thousands of members

You'll also get access to our dedicated app gives you all the tools you need to;

  • Track your calories, macros, and water intake
  • Log your daily steps
  • Log your daily weight 
  • Upload and view your progress pictures
  • Log your workouts

Start using our tips and smash the Life Plan. Use code BEANBAG at checkout for £19.99 off (no sign-up fee) on the monthly Life Plan.