How to Lose Weight (That Actually Works)

Last updated: August 18, 2025

Disclosure: This post may contain affiliate links. If you buy through my links, I may earn a small commission at no extra cost to you. Learn more.

Quick Answer: Eat fewer calories than you burn, track honestly, and move daily. Start small, be consistent, and measure progress weekly—not hourly.

Cartoon illustration of a smiling person standing barefoot on a bathroom scale with overlay text that reads: “A weight loss plan that actually works and is free.”

The Simple Plan - 

  1. Set a realistic target (0.5–1.0 lb per week).
  2. Track your food with any app. Portion sizes matter more than perfection.
  3. Move daily: brisk walking or cycling 20–40 minutes. Consistency beats intensity.
  4. Protein + produce: build meals around lean protein, veggies, and water.
  5. Weigh weekly (same day/time) and adjust portions if progress stalls for 2–3 weeks.

  6. Want more detail? Read a Cyclist's experience and how he has lost a huge amount of weight following a TDEE plan. You do not have to be a cyclist for this to work.

What to Expect

  • Week 1–2: rapid “water weight” is common—don’t overreact.
  • Weeks 3–6: slower, steadier loss if you keep logging and moving.
  • Hiccups happen. Resume the plan at the next meal—no guilt spirals.
Helpful Tools I Use
  • RENPHO Solar Smart Scale — track weight & body composition. I was at a weight plateau until I bought this scale.  It gave me information that helped me bust through that plateau and lose 17 pounds to get to my perfect riding weight. It is very motivating to get this information. 
  • Digital Food Scale (Amazon) — dial in portions without guesswork.

Not medical advice. Check with your doctor if you have health conditions.

FAQs

Do I need to cut out entire food groups?

No. Calorie balance rules. Keep foods you enjoy; adjust portions.

What if I hate tracking?

Track only one meal per day to start, or track weekdays and estimate weekends. Imperfect tracking still helps.

How fast should I lose?

0.5–1.0 lb per week is sustainable for most people.

This Cyclist's blog post spells it out in detail(you do not have to be a cyclist to understand or to follow this)

Location: Lubbock, TX, USA

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