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What does it take to lose 1 pound per week?

Whenever you have 10+ pounds to lose, you want to make sure you lose all of it as fast as possible.

And while it’s possible and there’s nothing wrong with that, it’s like trying to fix something that has been happening for years overnight (quite literally).

I feel that the insane approach of losing 10+ pounds per month is something that when plausible, it’s not ideal for most people.


Because in the case you can’t get to keep that weight off, you’ll continue going diet after diet trying to lose the same 10 pounds. 

I suggest that most people rather focus on 3-5 pounds per month and take their fat loss journey as a sprint rather than a marathon.

That’s what allowed me to go from 181 pounds to 154 pounds in 4 months total.

So if you were to choose a less aggressive approach (like losing 3-5 pounds per week), that would be about 1 pound per week.

But it would be a pound you know that once it’s gone… it’s completely gone.

You won’t have to think about gaining it later on after you’re done with your diet, because you follow a system that lets you lose 1 pound per week and keep it off.

Now, the question is…

What does it take to lose 1 pound per week?

While there are a lot of ways to answer and where that question can lead, I’d rather go with the direct approach:

For you to do it, you need to create a caloric deficit.

I know, nothing magical…

because whether you want to lose 1 pound per week or 1 pound per day the system is the same.

The only difference is that the approach will determine how aggressive and sustainable it is for you, hence how likely are you to stay on track and keep the results.

Now, there are formulas for you to know exactly how much of a deficit you need based on your current situation and your goal, but…

as a very basic guideline, creating a 500kcal deficit to begin with is a good starting point.

I don’t know how long it can take for your body to respond (of course, this varies from person to person), but give it some time to realize there’s a change and that it has to adapt.

2-3 weeks is a good starting point.

And just like that, if you were to keep a caloric deficit (no need to drastically cut calories – or food – just for the sake of cutting them), you’d see how over 3 months you’ve been consistently lost 12 pounds… maybe a little bit more or less. 

But of course, you’d know that those 12 pounds (or whatever number you lost) will never come back.

That’s why I prefer to lose 1 pound per week… and now, you even know how to do it.

So go and make sure that the next diet you make is the last one you’ll need to lose those pounds for good.

Ivan @ Fitnessthetic

P.S. if you want to get more daily tips like this delivered to your inbox, then sign up below so you don’t miss them.

–> www.fitnessthetic.com

3 steps to know if you’re on a real deficit or not

If you’ve tried to lose fat before by cutting more calories and it didn’t work, here’s why.

It has nothing to do with whether calories are not the same (spoiler alert: they are… but I can cover that in another post) or if you need to make a bigger deficit to see results.

As weird as it sounds, in some cases you don’t even need to tweak how much you’re eating to see a change in the scale and in the mirror.

The reason is simple.

In most cases, we can think we’re in a deficit when in reality we’re not.

And to show you what I mean, I will do it by giving you the 3 steps you can use to see if you’re on a real deficit or not.

STEP 1 – What brought you here won’t get you there

Sounds cliché, but it’s true.

Let’s say you were losing some fat cutting your calories by 500. That gave you an initial window for change, but what if that wasn’t enough?

Maybe where you thought you were creating a 500kcal deficit in reality it was a 300kcal deficit.

And there can be 3 reasons for that.

You either were eating less than what you thought, you are eating a deficit that’s not 500kcal (even when you think it is), or your metabolism wasn’t as good as you thought it was and that’s why it adapted to the change faster.

But whatever the case, you need to see if you’re actually stuck or not.

Sure, the scale might have stopped for 3-5 days, but that doesn’t always mean you can’t lose more weight with that deficit.

The body is very adaptive just as it is variable, so in some cases just giving it some time can be enough to see an extra pound or two (who knows and it can be a little bit more) melt off.

STEP 2 – Know where to tweak things

So let’s say you actually got stuck and don’t lose more weight, then it comes a matter of seeing if you’re doing all the things as accurately as you think.

Sadly, as much as 70% of people when dieting overestimate how much we exercise and underestimate how much we eat.

So if you think about it, only 3 out of 10 can blindly know these variables and stay consistent.

That’s why for those (like me) who can’t be that accurate by only guessing, using a way to measure progress and track things will be the answer.

If that means tracking macronutrients (and therefore, calories), so it will be.

Do what you feel you need to do to avoid mistakes and possible errors in things we can take for granted.

STEP 3 – How long have you been on a deficit

So you stopped losing weight on week 1, or week 3?

The answer will be related to step 1, as if you only lost some weight for one week it can be due to some of the reasons iexplained n step 1, but…

know that creating an insane deficit won’t necessarily be the answer at this point.

Instead, look at other metrics besides the scale.

Sure, maybe your weight hasn’t been moving, yet that doesn’t mean you haven’t been losing fat.

Maybe (and this depends on a lot of factors) you lost weight and gained muscle at the same time…?

But even if that wasn’t the case, know that the scale is not the only way to measure progress – and you shouldn’t rely on it either.

Take weekly assessments of yourself by taking photos in front of the mirror (it can be uncomfortable sometimes, but this is just for you and know that you’re changing that person you see in the mirror), and take measurements as well.

That way, you don’t rely on one way of measuring results – which only tells part of the story.

You might find that the scale stays the same, but your arms and waist are trimmed down 2-3 centimetres.

If you follow these steps, then chances are you can find where is it that you need to tweak so you can keep making progress.

That’s why when you have a system, you simply eliminate anxiety out of the equation and focus on what you can do.

And if you liked this tip and want to see more like this delivered to you inbox, then you’re gonna want to sign up below:


Ivan @ Fitnessthetic

Dieting is making us fatter, Here’s why.

Have you asked yourself what happens in your body whenever you diet, yet for some reason, you couldn’t keep the weight off?

Well, science shows us that whether we like it or not, it has some negative consequences.

In fact, dieting is making us fatter.


Studies have shown that only 5 out of 100 who diet keeps their weight off in the long term (over 3 years).

But what happens with the 95 who gain their weight back (and maybe a little bit more) should be the main concern.

Out of those who can’t keep their weight off, close to ⅔ will end up heavier than they started.

And this happens because of the metabolic adaptations in your body and (if you let it) how it will look for ways to gain all the weight lost.

Plus, if we talk about how we end up eating way less because of metabolic adaptations as well, it now means that your body is more efficient at using calories to go throughout the day (which it’s one of those cases where you don’t want this).

But there’s something you can do about it.

You can make sure that the next diet you make is the last one you’ll need to lose those pounds and never gain them back.

This means that if you got to your weight loss goals, you should pay attention to what you do after as it can make or break all the progress you did with your fat loss.

And if you got stuck and stopped losing weight at some point, you are going to get more out of the process by stopping your fat loss phase right now and then coming back in 2-4 months later to make sure you now keep losing fat.

In whatever case…

you should know that if you keep dieting to try to lose more weight (or think you have to eat as you’re eating right now to keep the weight off), the end outcome will be much worse than where you started.

So if you don’t want to get even in a worse position than when you started, then simply stop and come back to the diet whenever you have more tools to make sure you now see results (for good).

When you sign up below, you’ll see how to do this as well as some other tips I give every day via email.


But even if you don’t subscribe, here are the 2 words you should pay attention to:

Reverse diet.

This can be considered the diet after the diet, and as you can see is just as important as the actual dieting phase (if not more), whether you got to your desired weight loss goal or not.

Let me finish by asking you something.

Which one would you choose?

  1. Lose 15 pounds in 1 month, but gain it back (and maybe more) 3 months later…
  2. or lose 3-5 pounds per month, yet knowing you’ll keep that weight off?

Something to consider asking yourself… 

especially in an era where we hear claims like “Lose 40 pounds in 30 days” or “This simple tweak in my diet made me lose 30 pounds in 14 days”.

Whatever the case, if you want to get more tips like this delivered to your inbox, feel free to sign up below:


Plus, you get 3-quick “tweaks” that force your body to lose fat while eating the food you enjoy.

Either way, don’t fall prey to being that person who’s always dieting to lose weight (I’ve been there, and the thing is I was dieting to lose the same weight again and again).

Ivan @ Fitnessthetic

Why losing fat is simpler than you think

f it seems that no matter how hard you try to lose weight with diets or exercise, then let me share something with you.

Even when you’ve tried a lot and haven’t seen the results you want (or keep them), losing fat is simpler than you think.

Here’s why.

You’ve probably heard a lot of times that yo need to exercise more and/or eat less to lose weight, but…

you’ve tried that and simply didn’t work for you.

Well, what if I told you that in reality it wasn’t because they don’t work for you or there’s something more complicated than that… 

but because you weren’t in a real deficit?

Let me show you what I mean.

For you to lose weight, you need to create a caloric deficit (nothing more or less complicated than that), but if you did some type of restriction yet didn’t see results it was for one of two reasons:

  1. You weren’t in a real deficit (meaning, what you thought it was or what it once was a deficit for you it no longer is the case)
  2. You overestimated how much exercise you did, you underestimated how much you ate – or both.

For you to know which one it was and how to deal with it, here’s a simple way of doing it.

Start by calculating how many calories you need to eat per day (based on your Total Energy Daily Expenditure – TDEE) and stick to it at least for 2 weeks.

If you keep the same weight (which you should, as that’s the idea), it means your calories in theory match your real calories.

But you can guess what’s going to happen in the other situations.

If you gain some weight, it could be one of the 2 scenarios I mentioned above (and the only way to get accurate would be by weighing your food)… so you want to adjust and lower your real calories until you stop gaining weight.

And in case you lose some weight (assuming you were tracking accurately), then it was because your real calories are a little bit over from the predicted… so you’d have to increase your calories until you also get to your real calories.

From there, you’d know 2 important things:

  1. Your current and real maintenance calories
  2. How to get over the inaccuracy of overeating or undereating.

That leaves you only with the option that’s most important.

How to lose weight.

And with a caloric deficit (it can be somewhat aggressive only at first), you’d then be in a position where losing weight is almost guaranteed.

To put this with numbers, if you were to eat 2,300kcal as maintenance and you’d then cut 500kcal, you’d then start eating 1,800kcal a day… 

which should be enough to lose fat and not get stuck for 3-4 weeks.

Then, all you have to do is keep tweaking your diet (or increase exercise activity – or both) so you break past those moments where you feel stuck.

And that’s really it.

Of course, this is a general overview of something that can get pretty detailed and there can be a lot of nuances, but from there…

there’s not much I could add on what you need to do to lose weight for good.

Now, all you have to do is go out there and start doing it.

And if you’d like to get more tips like this one that help you do it, then sign up below to get them delivered to your inbox:


Ivan @ Fitnessthetic

4 questions to choose the right diet for you (out of thousands)

Out of the dozen (maybe a hundred) diets out there, which one you choose will determine whether you get the results – and how much you’ll keep them.

Not because there is anything special or magical about a specific diet,…

but because if you don’t know which one you should choose, you are very likely to keep repeating the same cycle again and again.


Because the diet you choose is key to helping you lose weight fast, how long you’re gonna keep that weight… 

assuming you lose weight in the first place.

Now, here’s my simple steps to know which diet is the best option for you:

Ask yourself these 4 questions (in order):

  1. What type of food you cannot give up, no matter what? → Important: think not only as a sacrifice for 90 days, but rather you won’t be able to eat them ever again.
  2. What’s the reason you cannot leave that food out of your diet? (be specific, of course).
  3. Is there a diet that allows you to eat this type of food you cannot give up? Y/N 
  4. Can you make this diet a lifestyle? Y/N

This will get rid of most of the options you hear out there and focus rather on something based on your preferences and current situation.

If you’re wondering why I’m asking you these 4 questions and whether they make sense, just think about it this way.

It doesn’t matter if you think keto is “the diet” for you to lose weight, yet you can’t eat only fats and protein all day long, or you simply can’t give up the idea of eating something like potatoes, rice, bread and any other carb.

That’s why you need to choose something that works for you.

In this epidemic of fad diets and constant quick fixes to long term problems is vital for you to at least 

Don’t underestimate the questions.

We tend to like what seems so complicated and then rationalize it as the reason we couldn’t get results in the first place.

That couldn’t be further from the truth.

First, assess your current preferences and diet in order to know what you can tolerate and follow rather than simply throwing 

And if you want to know more ways on how you can make the next diet you make the last one you’ll need with simple tips like this one, then you’re gonna want to sign up below:


Ivan @ Fitnessthetic

Are calories in vs. calories out real or BS?

Let me ask you a question,

How many times have you heard the saying “not all calories are equal”?

I’ve heard it a hundred times (maybe a hundred one with this one).

And this saying makes sense.

I mean, if you eat 100kcal of avocado (because it’s a healthy fat, right?…) is not the same as 100kcal of ice cream.

…and it’s true, but to an extent.

You see, there is this constant debate of calories in vs. calories out and whether they are a good approach to dieting and losing weight.

Well, what does the research say?
(By that, I mean all the scientific field and not cherry-picking specific studies to prove my point).

Over 30 studies have shown that whenever calories (and protein) are equated, it’s a matter of how many calories you eat to see whether you gain or lose fat (maybe the number of studies are trying to tell us something…)

But not everyone “trusts” that CICO is reliable or even accurate.

I’m sure someone even says “I’ve tried cutting out my calories before and it didn’t work”

Well, ironically they are the ones who promote some type of diet that restricts your food in some way or another to (you guessed it) create a deficit and lose weight.

Intermittent fasting? Cut out a meal and because you’re eating on a certain feeding window, then by default you’ll be eating less.

Keto? Even when you replace the carbs with 2x the fats and increase protein, the fact that you eliminated a macronutrient still creates a deficit.

“Clean eating”? Stop eating rice, sugar and any processed food… well, just like in any other diet, cut calories – and in these cases, by eliminating food – and you’re creating a deficit.

So the common denominator of all of these is to create a deficit and lose fat.

And it’s not a coincidence.

Because it just happens that creating a caloric deficit is the only way to lose weight.

Let me say that again.

No matter what approach you take, the only way for someone to lose fat is by burning more calories than you consume.

Whether you do it by eliminating food, reducing your feeding window or by restricting your food intake is not what you should focus on…

what you should focus on is which approach is right for you.

Look, nothing bad will happen if you keep eating some junk food and desserts (as long as they are not your main energy source and you follow the rules), but if you feel like you’d be better off by eating only a couple of hours as the strategy to lose fat, then go for it.

Or if you’d rather eat eggs, bacon and avocado for breakfast while completely eliminating carbohydrates (yes, that includes desserts) from your diet, then choose keto.

The issue is when you choose an approach that you can’t sustain and feel miserable while doing it.

Do you think you’d be able to lose weight if you’re feeling like going through hell? Maybe

But I bet binge eating, constant anxiety when eating out, and just adding stress to your life will be part of the equation – which makes no wonder why most people can’t seem to keep their weight off.

So in the end, everything (and I mean that) in your diet is based on calories in vs. calories out.

It doesn’t matter how you see it or how you do it, but all you need is to create a negative energy balance (meaning, burn more from what you consume) and you’ll lose weight.

Don’t think CICO is a miracle diet, a different approach, or a school of thought… 

it’s the building block of all diets.

That’s why I give daily tips like this so that you can see how everything in reality works and how to make the next diet you make the last one you’ll need…

A bold promise, but by knowing the science of fat loss (not all this BS you hear out there), you can get there.

If that’s something you want, then you’re gonna want to sign up below to get more daily email tips like this:


Ivan @ Fitnessthetic

The food you should avoid when losing fat

The moment you start cutting out some food from your diet, a lot of things start to happen.

Both good and bad.

The good things are that if you cut rice, pizza, ice cream or any other food… you can be pretty much confident you’ll lose weight.

But not because there is anything inherently bad in these foods.

Rather, you’re going to lose weight because you are creating a deficit by eliminating some food.

And that leads us to the bad news…

Not only you are making this process way harder because you’re getting cravings from the food you have eliminated (especially if you say “No” to your favorite food)… but, you don’t really have to avoid any specific food to lose fat.

Plus, if you’re only relying on willpower to get over those cravings, you will end up binge eating in some way or another.

That is way worse than avoiding any type of food.


Because you start creating a vicious cycle.

This might sound familiar.

You start a diet and restrict yourself from certain food (let’s say desserts, to keep it somewhat general) and you manage to eat 3-4 weeks without cravings…

but at one point, you just want to taste one cookie.

Maybe you’re able to avoid them and resist the temptation for a little while until you can’t rely on willpower anymore.

So what happens next?

Well, you go out and find a way to eat every single cookie you want…

You stopped counting at the first 5 how many you ate (maybe you ate a doze, who knows…).

But as you realize that you probably have eating not only one cookie but way more than what you would have been “allowed” anyway, that feeling of shame and guilt kicks in.

And there, you have 2 options:

  1. Go into fuckery mode and say “well, I already screwed up my diet. I will eat what I want today and tomorrow I will resume my progress.”
  2. Stop right there, feeling you’re a failure or there’s something wrong with you because you couldn’t resist the temptation… and go the next day to the gym to try and “burn all the extra calories” you took the day before.

Who knows, and you end up choosing something between these 2 options.

The point is…

You don’t need to rely on willpower (as you can’t really control it) or motivation to avoid cravings and binge eat.

What you can do is not limit yourself in food availability, which will give you peace of mind knowing you can eat your favorite food while still getting your desired physique.

No need to avoid any type of food when trying to lose weight.

Because as you can see, that sometimes only can lead you to make the progress an infinite feedback loop you don’t want to be in.

And if you want some daily tips like this delivered to your inbox, sign up below so you get the first (and I can answer your questions as well):


You also get “The Fat Loss Multiplier” for free when you sign up.

Either way, make sure you’re not making the fat loss progress harder than what it can be in some cases (although it doesn’t have to be).

Ivan @ Fitnessthetic

What if this is the myth that’s stopping you from losing fat for good?

Out of all the myths about dieting, there’s one that always catches my attention.

The reason is simple.

It’s based on wrong assumptions, inaccurate experience, or a lack of understanding of the science of fat loss.

What myth I’m talking about?

The fact that people who have tried cutting calories and didn’t lose weight say… “all calories are not equal.”

The thing is that they are right (and wrong) at the same time.

Let me explain.

Yes, the idea behind calories being all the same is somewhat good… 

but the way it’s said (and believed) isn’t the case.

When you think that eating 150kcal of popcorn vs 150kcal of rice will give you two different outcomes isn’t really how the body works.

A calorie is a calorie… just like a centimetre is a centimetre.

Both are a way of measuring the thing, not the thing itself.

So saying they are not the same is wrong.


What we can say and it’s true is that not all sources of calories are the same.

That’s something totally different.

If you were to eat 150kcal of popcorn instead of rice, you will be much fuller after the popcorn because the density of these two is different.

The point is…

You can change the way calories impact your satiety and fat loss rate by choosing food that makes you feel fuller, but not by avoiding certain food or thinking that one is better or worse than the other.

There isn’t such a thing as good/bad foods.

So if you’re planning to lose weight or you’re on a diet right now, keep this in mind.

It’s not uncommon to see many “experts” saying this myth as a truth and then telling you to focus on hormones, keto or “clean eating” (whatever that means).

Make sure you eat plenty of calories from food that has a good nutritional value,…

but no one says that 20% of your daily calories can come from ice cream, pizza… or the food you love.

There’s no need to trust myths that the only thing they are doing is make you wonder what’s true and what’s pseudoscience, which one stops you from losing fat and keeping it off.

That’s why when you sign up below to my list, I give you daily email tips that help you make the next diet you make the last one you’ll need to lose those pounds you want.


Ivan @ Fitnessthetic

Why losing 3-5 pounds per month instead of 10+ can be the answer to keeping your weight off

You can lose 10+ pounds per month just as you can lose less, that’s for sure, but…

the issue is not how much weight you can lose, the issue is how long can you keep that weight you lose.

Here’s why.

Let’s say you go through a 12-week diet where you do Intermittent Fasting (it can be keto, clean eating, or anything in between) and you want to lose 20 pounds in those weeks.

Is it possible? Absolutely.

Is it ideal for you? I don’t know.

And that’s the problem.

Whenever you try to lose a lot of weight in a short period, in most cases you end up gaining those same pounds you lost a couple of months later.

That puts you where you just started, and even worse.

Research has shown that whenever you gain weight after an unsuccessful diet (meaning, you gain your weight back), you actually become a little bit fatter every time.

Sure, the size of your adipose cells won’t likely change, but the number of cells will.

So now you have more fat cells in your body just from a little bit smaller size.

Don’t you think that it will be easier for your body to at some point just use those new cells and make them bigger (if you’d be to gain weight pretty fast, which sadly is the case for most)?…

That’s why I take a counterintuitive approach to all of this.

So I aim to lose at least half of the weight that “popular diets” and “many coaches” aim to give you, but…

that doesn’t mean I have to only lose that exact number.

Because you can end up losing more than 3–5 pounds a month… it all depends on where you’re starting.

Take my last diet as an example.

I was able to lose 27 pounds in 4 months because I first lost 12 pounds in 2 months and then 15 pounds 2 months after that (with a 2-month break… but that’s for another topic).

So yeah, it took me a total of 5–6 months to lose weight rather than 3, but the true beauty is that those pounds of fat are completely gone.

I don’t have to worry about losing them again because I haven’t gained them back (and it’s been a year since I did this).

So it all comes down to which option do you prefer:

  1. Go crazy low on calories and probably starve yourself, only to do it again a couple of months later as the approach was so aggressive you couldn’t keep the results and you have to now lose again those same pounds.
  2. Go more moderate on the approach (you sometimes can lose more weight in the end, but that wasn’t your target), but knowing it will be the last diet you’ll make to lose those pounds.

The decision is yours, but just to let you know…

when I did both periods to lose weight, I didn’t even feel like dieting at all.


Because I was still eating all the food I enjoy (pizza, burger, ice cream) and was able to spend quality time going out and eating with friends and family.

I didn’t have any anxiety about eating out as it could screw up my progress.

In fact, no one around me knew I was even losing weight (besides the visible results).

So the decision is yours, but make sure you choose what allows you to have that peace of mind than knowing that the next diet you make, is the last one you’ll need to lose those pounds.

And if you want to know not only how to do this, but get daily tips that help you get there, you’re gonna want to sign up below:


Ivan @ Fitnessthetic

Your belly won’t be trimmed by doing any of these

If there’s one area that pretty much everyone (I don’t know anyone who’s the exception) wants to be gone is their belly area.

That’s why they do things like:

  • Cardio (regardless of the sessions you do per week or if it’s HIIT or not).
  • Train abs at least 3 times per week
  • Go crazy low on calories
  • Avoid eating the food they enjoy (any pizza lovers here?)

But what if you were to know that none of these “methods” will trim your tummy area?…

The reason is pretty simple.

There’s only one way to lose that belly for good.

That is, by ignoring the idea of losing localized body fat and focusing on losing fat overall.

In fact, studies seem to show that the areas where fat tends to be more noticeable are the belly, thighs, arms and the “love handles”.

Plus, you may have noticed that the area where you tend to see results the least are in those exact areas where you store more fat (doesn’t mean they are noticeable, but they are not as much as in other areas… like your face).

So what does this mean?

It means you should focus on creating a caloric deficit (it doesn’t have to be aggressive) that lets you lose weight… 

and over time, you’ll see (and everyone else) how that belly is gone.

And you don’t have to eliminate your favorite food to get there, add hours of cardio or starve yourself.

In fact, when you have enough fiber and protein intake… chances are you’ll feel full throughout the day.

I wish the belly would be the first area for people to see the changes, but in many cases, it will be the last one.

And it’s not like there’s a miracle workout to lose it locally.

Simply create a caloric deficit and you’ll be fine. 

I know you may have tried it before and you didn’t see results, but…

It doesn’t mean you should conclude “calories are BS and a waste of time”.

Because all diets are based on these principles… while the macronutrients make the building blocks of any diet you decide to follow.

Something to keep in mind.

If you want more tips like this delivered to your inbox + discover the 3-quick “tweaks” you can make in your diet that force your body to lose more fat, then sign up below:


As cliche as it sounds… never give up!
You’ll get there. I know you will.

Ivan @ Fitnessthetic

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