There’s a lot of talk online lately about body weight versus body fat. 

“How much you weigh doesn’t matter – it’s how much muscle you have”

Nope. 

How much you weigh matters. 

A LOT. 

First – you won’t ever lose the man boobs, the belly fat, or the lower back fat you want to lose without dropping a chunk of body weight.

Spot reducing fat in one of these problem areas is a myth. No matter how many sits ups you do – you’ll still have a gut if you don’t change anything else.

Focusing on losing a chunk of weight in general is an ultra practical way to reduce your overall body fat. 

But that’s not BMI. 

What does BMI mean?

BMI is how much you weigh relative to your height.

It’s literally just a measure of how heavy you are for your height. 

Here’s How to Calculate Your BMI:

Here’s how you can calculate your BMI in three simple steps.

1. Find your weight in kilograms. 250 lb = 113 kg

2. Find your height in meters, and multiply it by itself.

So if you’re 6’ tall, that’s 1.83m 

1.83 x 1.83 = 3.34

3. Now divide your weight in kilograms by that number. 

113 / 3.34 = 33.8 BMI 

How to Interpret Your BMI:

Now that you have your BMI calculated, how does it measure up?

Under 18.5 = Underweight

18.5 – 24.9 = Healthy Weight

25 – 29.9 = Overweight

30+ = Obesity

Why Your BMI Matters

BMI has real world impacts that are well-documented in scientific literature. 

Even people who are active and muscular have higher rates of negative health events when they’re overweight. 

Seriously – the guy who does no activity and maintains a healthy body weight might be healthier than you… if you’re overweight. 

If you’re overweight or obese, you can ask your doctor what the number one best thing you could do for your health would be. 

Or save yourself a trip to the doctor and use your noggin instead. 

Getting your weight under control can feel overwhelming, frustrating, annoying, and downright impossible. 

I know – I’ve been there and struggled my fair share. 

Keto. Running. Vegan. Riding the weight loss ferris wheel. 

Up and down, up and down. 

But getting it under control can be shockingly simple. 

The Simplest Way to Lower Your BMI

After working with 100s of guys over the past 8 years – I’ve found something interesting. 

Educating them is great. 

But helping them unlearn their bogus beliefs is sometimes the key to success. 

“Carrots are bad for weight loss because they have too much sugar!”

“I need to wait to get to the gym until I’m a little bit leaner, just cardio for now.”

“I don’t want to lose weight, I just want to lose fat.”

Your beliefs can hold you back BIG TIME. 

So let’s dismantle all that with three actionable pieces of advice you can put into place this week. 

And I should mention that you will learn literally nothing from what you’re reading here if you don’t apply any of it. 

Try something. 

Do something. 

If it doesn’t work, send me a message. 

But at least try. 

#1 – Only Track Calories

Seriously – no macros. 

No protein, no carbs, no fats. 

Don’t track your organic vegetable intake.

Or your sodium intake. 

You can even ignore your water intake for now. (just drink when thirsty lol) 

The only thing I want you to look at for the next 30 days is your calorie intake. 

It’s the most significant driver of your weight loss success. 

And nothing else matters until we can get this in check first. 

Guys in our programs are shocked when they lose 3-8 lb in the first 10 days.

Just by tracking their calories. 

It’s the only thing that matters for now. 

#2 – Track your bodyweight

Step on the scale every day for 2 weeks. 

You won’t go insane. 

You won’t develop a personality disorder or form an unhealthy habit. 

You’re a big boy, you’ll be fine. 

But this will wake you up to reality. 

Just like when I was broke and at the start of my business journey. 

I’d check my bank account every single morning. 

I wanted to touch base with reality to see where I was at. 

Numbers don’t lie. 

If they’re not moving, something has to change. 

If they’re moving in the right direction, you’ll know and want to keep doing what’s working. 

#3 – Make a plan 

If you have some weight to lose… plan it out. 

Just like you’d plan out literally anything else in your life that matters to you. 

How long will you decide to lose weight for? 

How fast will you lose weight each week? 

How will you know you’re on track? 

If I were you, I’d shoot for an 8-12 week fat loss diet. 

Aim to lose around 1% of your body weight each week (that’s a lot for some of you bigger dudes). 

Take a break for 4-6 weeks, then shoot to lose more if you need to. 

Look–dieting and losing weight is hard. 

I’m not going to take that away from you – since I’ve been in your exact position. 

BUT– It does not have to be complicated. 

That’s something you’re bringing onto yourself. 

Decide to let go of all the unnecessary confusion and complexity.

Embrace a simplified approach. 

Do what works. 

Do it well. 

Do it consistently. 

You’ll get where you want to go. 

Until next time,

Matteo