No magic pills. No Keto. No Atkins. Just sustainable, science-based principles that work for real life.
Eat right. Be active. Aim for perfection. We're all human—we will fall short, and that's okay. The key is to aim high and keep moving forward. This philosophy is built on sustainable, science-based principles that work for real life.
Calorie counting is key. To lose weight, you need to be in a calorie deficit weekly. It's that simple—and that challenging.
Read labels on everything you eat. Hidden fats and calories add up quickly.
Find your maintenance level using our free maintenance calculator, then aim to stay below it.
The lower you go (safely), the more you'll lose. I only did about ½ pound per week—slow but sustainable.
Check weekly or biweekly averages, not daily numbers. Your weight fluctuates as your body adjusts.
Want a 1,200-calorie dinner with dessert? Go easy on lunch and breakfast to balance the day out. Everyone has cheat days—just keep the numbers in mind.
Aim for 100% adherence, but even 80% is good. Aim high!
Calories consumed minus calories burned must be below your maintenance level. That's the formula.
Whatever low-impact exercise you do, aim for an average of at least 20-30 minutes, 5 days a week.
Any walking counts—10 minutes in the morning, 10 at lunch, whatever works for you. Any movement counts.
Again: Aim for 100% adherence, but even 80% is good. Aim high!
As they taught us in school: try to have all 4 food groups in your meals when possible.
Eat lean/low-fat meats whenever you can: lean ground beef, lean ham, chicken breast, low-fat steak, seafood, etc. (Life happens—not always possible!)
Choose low-fat options: sauces, milk, butter, yogurt (1% or 0% milk, for example).
Fresh fruits and veggies as much as you can.
Once more: Aim for 100% adherence, but even 80% is good. Aim high!
An easy tool to help control calories without strict meal planning.
Start with an easy 12-hour fast: Stop eating at 8pm, don't eat again until 8am. Adjust times for your lifestyle.
Once 12 hours is easy, try 14 or 16 hours next.
Try not to eat or drink (except water or 0-calorie tea/coffee) for 3 hours before bedtime.
0-calorie drinks do NOT break your fast! Feel free to consume them.
Eat right. Be active. Aim for perfection.
We're all human. We will fall short. We'll have days when we eat too much, skip workouts, or lose motivation. That's normal—and it's okay.
The key is not to achieve perfection—it's to aim high and keep moving forward. When you aim for 100% adherence, even hitting 80% means real progress. But if you only aim for 60%, you might fall to 40%—or worse, give up entirely.
Set your sights high. Forgive yourself when you stumble. Get back on track.
Whatever routine you create from these principles, make sure it can be sustained long-term. There are no quick fixes. Real transformation takes time, consistency, and patience.
Find a healthy plan that works for YOUR lifestyle—not someone else's.
Good luck! Godspeed!
– The MyFitFormulas Team
Start with our free tools or create your personalized plan today.