Men's Nutrition

Making Weight Loss Sustainable

weight loss - tyson brown

So here’s a preface to this article.

What I’m going to share with you today is a surefire way for you to be able to lose weight week by week.

HOWEVER, these recommendations aren’t going to be sexy and they’re not going to get you results as fast as those Instagram people show you.

This article is going to show you how to lose weight at a sustainable pace so you can chip away at your fat loss week by week without having any blowouts, wanting to quit or become angry when your progress stalls.

So if you’re someone who’s willing to work a little harder for their results and don’t need to be razzle dazzled with sexy techniques then this article will be perfect for you.

Figuring Out Your Fat Loss Calories

In order to lose weight, you have to eat less than you burn.

When you burn more calories than you eat, you will lose weight.

If you eat in a small deficit you will lose weight slowly and If you eat in a larger deficit, you will lose weight faster.

Your goal should be to lose .5 – 1% of your body weight per week.

That means if you’re a 90kg person, your goal should be to lose 450 – 900g a week.

So how do you know how many calories you need in order to lose weight?

First, you need to figure out your BMR.

Here’s how to do that…

Men = 24 x bodyweight (in kgs)

Women = 22 x bodyweight (in kgs)

That means if you weigh 90kg and you’re a male you would burn 2160 calories (90 x 24)

If you’re a female and you weigh 90kg you would burn 1980 calories (90 x 22)

Your BMR means how many calories you burn just being awake and living.

When you look at that number it looks like a fair bit, right? Yes, that’s because your body naturally burns a large amount of calories.

Once you know your BMR, you then need to figure out your activity level.

We all have different jobs, different lifestyles and different activity levels which means we burn a different number of calories. This can be great for someone if they’re very active because they can eat more food.

For the rest of us who don’t move as much, it just means we have to eat slightly less.

Here’s a guide on different activity levels.

  • Sedentary = x 1.2 (little or no exercise, desk job)
  • Lightly active = x 1.375 (light exercise/ sports 1-3 days/week)
  • Moderately active = x 1.55 (moderate exercise/ sports 6-7 days/week)
  • Very active = x 1.725 (hard exercise every day, or exercising 2 xs/day)
  • Extra active = x 1.9 (hard exercise 2 or more times per day, or training for marathon, or triathlon, etc.

For you, you’re probably like me and are either lightly active or moderately active.

If you sit at a desk for most of the day and do some type of exercise a few times a week that’s lightly active.

Multiply your BMR by your activity level to find your maintenance calories.

This isn’t going to be the exact number of calories you need.

For some people, they may need to eat more and for others, they will need to eat less, but this is just a starting point for you.

Once you’ve figured out how many calories you need to maintain your weight you’re going to calculate how many calories you need to eat to lose weight.

Remember how I said your goal should be to lose .5 – 1% of your bodyweight a week?

Here’s how it plays out…

A pound (450g) of fat has 3500 calories.

That means if you’re 90kg and you want to lose .5% of your bodyweight you would need to be eating 3500 calories fewer that week (.5% of 90kg is 450g).

If you wanted to lose 1% of your bodyweight a week then you would need to be in a 7000 calorie deficit.

That’s because 7000 calories are in 900g of fat and 1% of 90kg is 900g.

So let’s say you’re a 90kg male, you’re lightly active and your maintenance calories are 2970.

If you need to eat 3500 calories fewer a week to lose .5 % of your bodyweight that means you need to be eating 500 calories fewer a day (3500 calories/7 days = 500 calories a day).

To lose .5 % of your bodyweight a week you would take 500 calories away from 2970 and that means you would have to eat 2270 calories a day.

If you wanted to lose 1% of your bodyweight a week you would take away 1000 calories from 2790 and you would eat 1970 calories a day (7000 calories deficit / 7 = 1000 calories a day).

This is the most important thing to focus on and get right!

You must eat fewer calories than you burn in order to lose fat and if you can figure out how many calories you need by using the math above you’re likely to start noticing the scale drop.

Figuring Out Your Protein

Once you know how many calories you need to eat for fat loss, the second most important things is protein.

Why should protein be the second most important thing?

  • Fills you up
  • Helps you keep muscle
  • Builds muscle
  • Important for tissue, hair, fingernails etc
  • It “could” increase your metabolism
  • Important for your immune system

Here’s how to figure out how much protein you need.

For regular people, you need to eat 2 x your body weight (in kgs).

If you use pounds then you need 1g per pound of bodyweight.


  • 80kg x 2 = 160g of protein
  • 170lbs = 170g of protein.

That’s as much as you need to know for protein.

Planning The Boring Stuff

So now that we know about protein and calories, this is where the boring stuff comes into play.

Look, It may be boring but it’s also super important because the boring stuff it’s what’s going to get you the best results.

Planning Your Meals

How many meals are you comfortable eating a day?

Do you find yourself wanting to skip breakfast or do you need breakfast to live?

Are you starving at the end of the day or do you have a low appetite?

These are all important questions because the more you understand yourself and your hunger the easier it’s going to make your dieting process.

Let’s say that you like to eat 4 times a day, at 8 am 12 pm 4 pm and 7 pm.

From there you need to decide how big your portions are going to be.

If you have a small appetite first thing in the morning or late in the evening you would make those meals smaller.

The more you sit down and plan this stuff out, the more sustainable you’re going to make this.

Food Tracking

So you know when you’re going to eat and what meals going to be the biggest, from there it’s time to plan what you’re going to eat.

You’re going to do this by opening a food tracking app and you’re going to enter in some meals to get an idea as to how many calories and protein you’re going to be eating.

I want you to put in all of your protein and vegetables first.

This is because they’re filling and you need to know that you’re hitting your protein goals.

Here’s an example of what a day of eating could look like:

Meal 1: 1.5 scoops of protein powder with 1 cup of milk

Meal 2: Two tins of tuna (150g) in springwater with 250g of mixed vegetables

Meal 3: Two low-fat greek yoghurts with two pieces of fruit

Meal 4: 250g of chicken with 250g of vegetables made into a stir fry.

From those calculations put into a food tracking app (myfitnesspal) that comes out to 1400 calories and 200g of protein.

If you needed to eat 2290 calories a day, you’ve still got 800 calories left.

If you needed to eat 1990 calories, you still have 590 calories remaining.

Now let’s get into the fun part…

Making It Sustainable

If you’re with me so far, congratulations because you’re putting in the time and learning needed to make your weight loss successful and solidified.

Going on from what we’ve talked about already, this is where you make your weight-loss sustainable.

Once you’ve put in your protein and your vegetables into a food tracking app and figured out how many calories you have leftover you can use that to your advantage to eat the foods you enjoy.

Having 500 calories leftover for chocolate is a good amount of chocolate.

Maybe you want to have peanut butter on toast? well, you can.

As long as you have pre-entered your protein and vegetables into a food tracking app you can use the remaining calories as you please.

Hit The Repeat Button

If you can eat the same foods over again and you hit the repeat button for week after week you’re going to be successful with your weight loss.

Yes it’s going to take and it’s going to require discipline on your end but this is going to make it so much easier for you.

Find your rhythm and get in your groove.

When you eat the same foods you don’t have to track every day with your app because you already know.

When you want to change something different, you just enter your calories to make sure it fits.

If you can do that it’s what makes your weight loss journey successful.

It’s being able to stay in a calorie deficit without giving up all of the foods you enjoy.

Do you still have to make sacrifices? Yes.

You can’t eat a whole fucking pizza or dip your Oreos in peanut butter while watching Netflix.

But you can have a few rows of chocolate or eat some peanut butter if you please.

The Unsexy Will Win

Stop chasing fancy methods, stop looking for the magic pill.

  • Figure out your calorie deficit
  • Figure out your protein needs
  • Plan your meals
  • Add in the foods you love
  • Do it on repeat day after day.

It’s not sexy but it will work.

Want Some Free Stuff?

If you need something to get you motivated and on the right path, I’ve got some free recipes and a free workout program you can download by clicking here.

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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