The 40-lb Food Log

Not everyone has 40 lbs to lose

But I assure you, for those that want to drop some lbs?

They're tired of the bull$h!t

• They don't want a $12000 program with every workout and supplement ever invented

• They don't want your "risk free" booklet on Keto/Vegan/Paleo

• They don't want "better gut health means lower body fat"

• They don't trust your Ashwagandha or Garcinia Cambogia crap

• They don't want to watch stupidly long videos about the 5 things they should stop eating only to be sold a pill with some veggie dust in it

They simply want to know how you did it

Exactly what you ate and what you did to lose the weight

The whole industry is incredibly fluffy

It's hard to know who/what to believe

"Will that really work?" is constantly in your head

I became skeptical by default

I needed to see it on paper and make the determination for myself

I scoured the internet for something that clearly laid out someone's journey

Sure, there are plenty of "Instagram influencers" who share things transparently.

But it's not practical to scroll through an entire page

They only show "the best of"

What are they doing off social media to make it work?

What's the secret?

I needed to see a concise, consumable journey

Well

I've productized the thing I was looking for

Exactly what I ate over 4 months (plus more data) to lose 39.2 pounds

Here's a screenshot from my app:

Raw data in a spreadsheet

Simple and effective

• No stupid videos

• No "join my program"

• No affiliate links to weight loss products

Just a FREE spreadsheet

Hope this helps you 😊

What's inside?

A google sheet with the following columns:

• Date: The date I logged food/weight/steps

• Weight(KG): What the scale said 1st thing in the morning

• Weight(Lbs): What the scale said 1st thing in the morning

• Steps: What my apple watch captured for total steps for the day (Workouts were captured seperately and are not included in this data. Worked out roughly 2x/wk

• Meal Period: The meal period I ate during

• Total Calories from Meal: The combined number of calories from everything I ate during a meal period

• Food Logged: The full list of items I consumed during a meal period

• Servings (in order of food logged): The number of servings of each food logged. The servings correspond to the food item in order (not everything will have a serving/amount logged

• Amount (Misc. info): Extra information captured by the app that may give context as to how much was consumed

The story told by the data

• Everything from July 2020 through mid October 2020 is 99% accurate (this is most helpful data)

• In October 2020, I started a home renovation project and dropped the discipline of logging weight/food

• October through December I was very active doing the renovation and didn't eat much

• The data doesn't show it, but I almost hit my goal weight of 210lbs in 1st week of Dec 2020 (-40LBS!)

• I tried to regain momentum in 2021 with logging but didn't do well

• It was sporadic in 2021. You can see I regained some weight after holiday season

• The most helpful data will definitely be Fall 2020 but I provided everything I could export. - I aimed for 7000 steps/day

• I aimed for workouts 2x/week (usually 100x100x100 pushups/airsquats/situps)

• I ate pretty much anything I wanted (didn't eliminate anything) - Logging weight and meals religiously is the best habit for losing weight

• Calories in vs. Calories out is 50% of losing weight

• The other 50% is mindset.

I'm not an expert but here's my 2 cents on how to lose weight

1. These 2 habits were pivotal: A) weigh yourself each morning B) log everything you eat

2. Operate in a calorie deficit 

3. Calorie deficit

4. Eat less calories than you need (YES i've said this 3 times...because this is the key). Don't listen to the bullshit about eliminating foods. You can literally eat anything you want as long as you don't overeat. If you normally eat 2000, eat 1800 consistently and you'll drop weight. 

5. You don't need to workout like crazy, but you do need to move. Aim for 7k steps/day and increase if you want

6. I aimed for 2 workouts per week (usually 100 pushups, 100 air squats, and 100 situps). Nothing fancy. Just achievable. 

7. Don't drink calories... just drink water.

8. You will feel hungry sometimes. That's normal. Live with some discomfort and get over it.

9. Calorie deficit = 50%. Mindset =50%. You have to want it. Then you have to execute.

10. Reward yourself along the way and find someone who'll encourage you. 

    
    

    All the best,

    A guy who wishes this existed when he tried to lose weight a dozen times before, then became a product manager, productized it and made it available for free on the internet for others to benefit 😊