Let’s be real — I’m probably not going to write this perfectly on the first try. I can tell you exactly what to eat and what to do, and yes, it will work every time… but that’s not always the real problem. This is as much about mindset as it is about math, so I’m going to keep rewriting this until it hits home. For now, let’s keep it simple.
Step 1: Know Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns each day just to keep you alive — breathing, blinking, existing.
You can Google a “BMR calculator” to get a basic number, but I highly recommend getting a ~$20 body composition scale off Amazon instead. These scales estimate your body fat and muscle mass, which matters way more than just your weight.
Muscle burns more calories than fat — even while you’re doing nothing.
Right now, I’m sitting below 10% body fat by doing exactly what I’m laying out here.
Step 2: Get a Fitness Tracker
If you’ve already got an Apple Watch or Fitbit, awesome. If not, here’s a link to some solid fitness trackers on Amazon.
Tracking your heart rate and daily activity is crucial. Don’t guess. Know.
Step 3: Download MyFitnessPal
This app is your nutrition HQ. It syncs with your fitness tracker and your scale, and it tracks the calories you eat and the calories you burn — in real time.
It has listings for everything: fast food, chain restaurants, grocery store items, fruits, mac and cheese, whatever. It’s free and easy to use. You don’t need the premium version.
The goal: eat fewer calories than you burn.
That’s called a calorie deficit — and it’s the only way to lose weight.
I recommend a deficit of up to 1,000 calories per day. More than that and you’re likely to burn muscle or burn out.
Step 4: Sync It All Up
Link your scale, watch, and MyFitnessPal so your calorie data updates automatically.
If you’re using an iPhone and Apple Watch, this process is seamless. If you’re not, it’s still doable — it just takes a few extra taps. The point is to have one app that tells you what you’ve burned and what you’ve eaten — so you can adjust in real time.
Step 5: Burn Fat Smarter — Not Harder
The best way to burn fat is to keep your heart rate at 60–70% of your max.
Your max heart rate = 220 minus your age.
So at 37 years old, my fat-burning zone is around 115–130 BPM.
I hit that zone best by rucking — walking with a weighted vest or backpack. It’s low impact, easy to start, and incredibly effective.
Walking with weight is one of the best things you can do for your body — period.
If you’re very overweight, you may not need extra weight at first. Walking alone will get your heart rate up. As you lose weight, you’ll need to go faster, uphill, or add resistance to stay in that fat-burning zone.
If you’re looking for a solid weighted vest, this one’s a great option. I personally used a big CamelBak with 40 lbs of plates and gear for a long time.
Bonus: Supplements That Actually Help
If you want an extra boost — energy, mood, fat burn — I recommend this product from Bucked Up. I’m an ambassador, but I’ve used many of the ingredients in this blend long before I ever partnered with them.
Key ingredient: Mucuna Pruriens — a natural source of dopamine. It helps with motivation and mood, similar to how energy drinks use L-Tyrosine.
Click this image to get 20% off anything from Bucked Up, anytime.
Yes, I might get paid — but you’ll get a deal. Win-win.
TL;DR (Overview):
- Figure out your BMR (and ideally, your body fat %).
- Track everything — calories in, calories out.
- Stay in a calorie deficit daily.
- Keep your heart rate in the 60–70% range to burn fat most efficiently.
- Walk with weight (rucking) to burn fat and build muscle.
- Stick with it — this isn’t a 7-day trick. It’s a process.
Do this for a few months and come back when you’re ready to level up. I’ll be here.