Focus Friday - Steal My Weight Loss Framework

3 min Read ⏰

Over the last few months, I’ve tightened up my routines; sleep, workouts, food. But weight loss? That’s been the most visible win. Not a crash diet, not a gimmick. Just a system that works. So, here’s the full breakdown. Steal it, tweak it, ignore it - your call. But this is what worked for me.

1. Set Your Baseline
Before you change anything, get the data. The key number you need is your basal metabolic rate (BMR) which is the amount of energy your body burns at rest. The easiest way to get this is through an InBody scan (many gyms offer them), but there are online calculators that estimate it too. Once you know your number, aim to eat 100 - 300 calories below that each day to create a sustainable deficit. Not too aggressive. Just be consistent.

2. Build a Simple Structure
Forget meal plans or trends, this is about certain constraints within freedom. For me, I don’t eat before noon, and I stop eating by 8pm. I have two main meals, around 500 - 600 calories each, and aim for high protein, lots of veggies and no junk. No processed crap and nothing too calorie dense. Just clean, homemade, simple food. This basic rule book means I’m never guessing and never mindlessly snacking. There’s a rhythm I’ve set and it’s easy to stick to. Most of the time…

3. Track Everything (but just for two weeks)
You can’t change what you don’t measure. Download MyFitnessPal (the free version works fine) and track every single thing you eat for two weeks. Be obsessive. Weigh your food. Scan barcodes. Log your olive oil. This isn’t forever, this is a crash course in learning what you’re actually eating. You’ll be shocked at portion sizes, surprised at how fast macros add up, and, more importantly, way more aware of your habits.

The Wrap-Up
This isn't about willpower. It’s about systems. Set a baseline. Add structure. Educate yourself with tracking. That’s it. No fancy hacks, just three repeatable steps. And when you do this with intention (and consistently) the weight starts to shift. Then momentum kicks in.

"Good artists copy, great artists steal."

Let me know if you steal this 😉

^{NOTE: I am not a financial advisor, planner or have any formal healthcare education. &Prosper is simply a way for me to share my own journey and offer resources I have found useful. With this, I am starting from near zero and I hope to show that anyone can significantly improve their health and financial wellbeing.}