Here are 5 simple, highly effective steps to get you started:
Let’s be honest: if it were easy, half the country wouldn’t be struggling with their weight. So before we dive in, two caveats:
1. You need to have 15 pounds to lose.
2. “Easy” doesn’t mean effortless. It means simple steps—if you’re willing to do the work.
Here are 5 simple, highly effective steps to get you started:
#1: Eat Only Real Food.
No processed garbage. Just one-ingredient foods—meats, fruits, vegetables, rice, potatoes. You’ll naturally reduce calories, cravings, and inflammation (even the kind you didn’t know you had).
#2: Hit Your Protein Target… and Eat It First.
Want to weigh 185? Then eat 185g of protein daily. Split it evenly through the day and eat your protein first at every meal. Every day. No exceptions.
#3: Eat Sitting Down—No Distractions.
No phone. No TV. No standing at the kitchen counter. Sit down and be present with your food.
#4: Strength Train 2–3x Per Week.
Full-body sessions. Focused. Not Boot Camp or OTF. Rest between sets. Work hard and recover. (Need help? My FB group has sample workouts.)
#5: Walk 10 Minutes After Every Meal.
Just walk. That’s it. 10 minutes. There’s real science here—but the key is consistency, not complexity.
You might ask:
“But Dave, don’t you coach people for a living? Why give all this away?”
Because the challenge isn’t the plan. It’s the execution.
It’s sticking with it through vacations, long workdays, sick kids, aging parents, and everything else life throws at us. That’s where a great coach makes all the difference—helping you adapt and stay consistent.
Most people chase the perfect plan. But the real win is building sustainable habits that work in your real life.
Want help making this happen?
Shoot me a message or drop a comment below—I’m here to help.
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Reach out to me today and let’s schedule a free, no obligation, 1 hour consultation. 💪🏼
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