Name: The World’s Shortest Weight Loss Course
Uploaded: 2025-11-23T21:01:20.000Z
Duration: 3 min 49 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Here's the truth. There are only three stages to losing weight.

Get these right and you'll never need another diet again.

Step 1: Eat in a 15% calorie deficit with 18% of your calories coming from protein.

Doesn't matter if it's calorie counting, intermittent fasting or Keto.

Every method works only because it puts you in a deficit.

Not by killing yourself at the gym; by walking.

Just add 1,000 steps a month until you're at 6 to 10,000 daily.

Because structured exercise is only one fourth of the maximum metabolic burn you can get out of physical movement.

Neat the steps and mindless movements you do all day is triple that.

One workout won't undo 23 hours of sitting and sleeping.

You have to stick with these two steps no matter how the scale fluctuates.

If you can't, then your real enemy isn't food, it's your mind.

The root cause of this boils down to just three blockers.

1. Food is your answer to feeling better or to feel really great.

2. You have beliefs around what being thin could mean for you that you're not at terms with.

3. You don't have a vivid, compelling picture of why you're losing weight beyond the number on the scale or body in the mirror.

Once you've nailed the foundation for at least three months straight, multiply your results with three upgrades.

North Star is 80% Whole Foods, 20% fun, but it's a North Star.

Cut one junk or sweet, hold it for three weeks, then layer the next.

Find a movement you enjoy for 20 minutes a week.

Short day hikes, dancing, pickleball, climbing, whatever.

Nothing is more of a super drug for longevity and mental health than movement.

Protect your joints while you're still at over 30% body fat for women or over 20% for men.

3. If you're not at 8 to 9 hours of sleep, up your sleep duration by 15 minutes every month until you get there.

Nothing is more of a super drug for fat loss, longevity and mental health than sleep.

Every three to four months, your progress will stall.

Break it by experimenting two to three weeks at a time with one lever.

Tweak calories, adjust carbs, up protein, test sensitivities, change workout type, or eat at maintenance.

Plateaus aren't the end. They are the process.

All work because they put you in a calorie deficit.

The difference is only in the lifestyle and skills they demand of you.

So the question isn't whether any method works, it's whether it fits you where you're at right now.

But what about hormones or slow metabolism?

You're more sensitive to changes, but the physics don't change.

Nope, you don't need formal workouts for fat loss until 25% body fat for women, 15% for men.

It's not easy because the sweet spot for your body and lifestyle is unique to you and that's what makes it hard.

You need the self-awareness, patience and critical thinking to identify what fits you specifically.

I've coached thousands of people to find their sweet spot and I can shortcut you to yours.

If you want my help, click the link in the description and comments below to learn more about my program.

Or if you want to DIY it, watch this video.

It breaks the three stages down per body fat stage with clear do's, don'ts and trade offs.