How I Would Help You Lose Fat

May 31, 2020 — Jt Spratley

First published on July 27, 2015

I hope you enjoy my rant of tips for people looking to lose weight.

Exercise. Do something. You don’t need a gym to work out. That’s an excuse. You need motivation and dedication. You can do calisthenics (body-weight exercises) on the floor/carpet/hardwood/grass/flat roof/attic/basement/pick-up truck and run anywhere. Don’t like that? Play sports or do activities that are physically exerting. Don’t like that? Stay fat.

Eat. Eat plenty of small meals throughout the day. The less often you eat, you more often your body assumes it needs to store what you do eat as fat. You don’t want that. Water, Spicy stuff, lemon water, and green tea are a few random things that can help you in your quest.

Relax. Your emotional and mental health play a large part in your physical health. Bad stress isn’t avoidable, but you must have ways to deal with it in a POSITIVE manner. Doing more drugs (including alcohol and cancer sticks) isn’t positive. Go exercise, get a massage, take a bubble bath, listen to music, or chat with a good trusted family member or friend. Find an outlet.

Sleep. I’m aware this is difficult and even impossible for some. Try. Try to take a power nap in the middle of the day. Try to go to bed and wake up at the same time every day. Do what you must to have your bedroom completely dark while you sleep. Dim your computer and phone if you must use them shortly before heading to bed. Not sure how? Check your graphics options, and/or download F.Lux.

Get support. That doesn’t equal just people. Resources count. I’m a huge fan of,, Barbell Shrugged, and Muscle & Fitness. PT365, Nerd Fitness, and Team RWB are notable fitness-oriented communities and valuable information.

Set Goals. They drive us mentally, emotionally, and physically. Are you fighting a history of high blood pressure or diabetes? Do you want to be able to fit that special dress or suit again without alteration? Have you simply let go and want to lose that gut? Do you want to jump higher or Clean & Press more? Clear long-term and short-term goals help you decide what you need to do to get there.

Be realistic. Some people won’t get “this skinny” or “that shape.” Also, the number on the scale doesn’t mean everything. Look at yourself. Many times, people gain muscle mass while cutting body fat. The scale won’t tell you that, especially since muscle weighs much more than fat. Don’t worry, more muscle mass results in a higher metabolism, even when you’re doing nothing.

Have fun. If you dread it, you’ll likely give less than your all. Here's a quick guide to get started.

Tags: health, fitness

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