Men's Fat Loss

How To Start Dieting

So you’re looking to start a diet but you don’t know how to go about actually starting. There are so many different options out there and it can be overwhelming. Should you try keto? Should you do paleo?

The first thing you do is you need realise is what everybody else has told you about cutting carbs because they’re bad for you or eating fat is bad for you or you have to eat 6 meals a day, all that stuff is bullshit.

Clear that stuff from your head now because I’m going to share with you the tried and true method that works for my online clients and for a majority of people. This way of eating means you’re still able to eat the foods you love while still being able to lose fat.

Let’s start with a simple bit of math. The reason why we start off with math is that our bodies are dictated by the law of thermodynamics (don’t worry that’s going to be the biggest word I use in this article). That means in order to lose weight we have to eat less than we burn.

You and I burn different amount of calories per day because of a few factors you might be heavier than me, you might be lighter than me, you might have more body fat than me, you might have less body fat than me, you might be a female. All of these factors mean you need to figure out how many calories you need for yourself and not how much someone else is eating.

Do This First

The first thing you need to do is to find your body weight in kg. If you’re measuring in pounds that means you’ve got to divide your weight by 2.2. Once you’ve found your body weight in kg, the next thing you need to do is to multiply that number by 30. That will tell you that’s how many calories you need to eat to maintain your weight.

Let’s say you are 70 kg if you multiply that by 30, on average you need about 2100 calories a day to maintain the weight you are at. If you are 80 kgs you’d need 2400 calories a day, 90 kilos 2700 calories a day, 100 kilos – 3000 calories a day you need to maintain your body weight etc.

The amount you weigh will determine how much you need to eat. You may be eating more calories than the recommendation to maintain or you may need less. This is just a very close rough estimation and a starting point you.

Once you know that, the next thing you need to do is you need to figure out how many calories you need to lose weight. To do that you take away 15% from your maintenance calories.

If you’re the 70kg male from before you subtract 2100 calories by 15% (315 calories) = 1885 calories you need to lose weight, let’s say 1900 calories to be safe.

You need to be eating 1900 calories every single day to lose weight. You may be able to eat more than this and lose weight or you may need to eat less but use this as your starting point.

Now What?

Now you know how many calories you need to eat to lose weight, how are you supposed to know if you are eating that much and what foods contain what calories? Great question!

A simple way to do that is to download a food tracking app. I get my online client sot use MyFitnessPal because it’s got such a large database and I can check in and see what they’re eating. When you download an app like MyFitnessPal, you can every single thing that you eat on a daily basis and see how much food you eat.

Myfitnesspal is a global app which means you’re most likely going to find the food information you’re looking for. You can also scan the barcode to match the product. It can tell you exactly what that food is made up of, how many carbs, proteins fats, and calories that food contains; and what you’re going to learn is just how much food you’re eating and if you’re on the right track.

You’d think I’m getting paid by how much I recommend them but I don’t because it’s free lol. Speaking of that, don’t waste your money and buy the premium version, there’s no use.

Don’t Cut Carbs

With this way of dieting, I haven’t told you to cut anything out yet. I haven’t told you to stop eating carbs or fats.  I told you to start tracking your food because awareness is the key. The last thing you want to do is that you start cutting all the food you enjoy out because that’s not sustainable. Start tracking your food and see if you’re eating the number of calories you need to eat to lose weight. Start getting in the habit of entering in the food into your app before you eat it so you know you’re going to be in a deficit for the day.

That’s really the simplest way for you to get started. Once you are consistently in a calorie deficit then you can start to look at macronutrients which I’ve got a whole article on and you can click here to read.  


At first, tracking your food every day and looking at food labels and entering it all in is going to be a massive pain in the ass and you’re going to have to make conscious decisions and remind yourself to record everything.  All the other questions you have like eat carbs or don’t I eat carbs? Do I do three meals a day or six meals a day? Don’t worry about that stuff first. Start with the very basics. The more you get caught up in your head, the more you try to figure all this stuff, the harder it gets, the more likely you are not going do anything because you are feeling too overwhelmed.

 My goal is trying to teach you the best way possible to be able to lose the fat and keep it off. I promise you that if you follow this if you put yourself in a calorie deficit if you get high amounts of protein, all the rest will slowly fall into place at the start of your diet. 

If you don’t know you are in a calorie deficit then there is absolutely no point in obsessing in anything else because your goal at the moment is you need to take the first step. You’re thinking about some things that’s stopping you from taking that first step, and the first step is getting a calorie deficit and getting it sorted from there.

Follow exactly what I said – get your weight in kgs, multiply it by 30, take away 15% and that’s how many calories you gonna need.

Action Steps

Go to your iPhone, download MyFitnessPal and you start tracking your food. Go on to Amazon or your local retailer and buy yourself a food scale so you can measure and weigh your food.  Then all you’re going to do for the next two weeks is focus on being in a calorie deficit, track all your food; then after that, you start looking at your protein – are you eating enough protein in a day?

 If you just focus enough on that for the first month, I promise you, you can probably lose at least a good 8 pounds doing that. 

P.s – If you want some awesome recipes that are calorie friendly and high in protein you can click here to download my free Intermittent Fasting Bundle and not only will you get food recipes, you will also get a 6-week workout program and Intermittent Fasting Guide.


Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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